Every Run is a Great Run!

Week starting Aug 24, 2008

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Spanish Fork,UT,USA

Member Since:

Jan 15, 2007



Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

50-54 AD PRs:

1/2 Marathon: 1:42:33 2016 Nebo

10K: 46:10 2016 Speedy Spaniard

5K: 21:30 2016 Anything for Auni


Short-Term Running Goals:

2018 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Don't run any marathons
  • Have fun!


Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this



I've been married to the lovely Kimberly for 31 years. We have 5 great kids.

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Miles:This week: 0.00 Month: 60.00 Year: 690.25
Hoka Stinson #1 Lifetime Miles: 343.35
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Exalt #2 Lifetime Miles: 517.30
Asics Gel Exalt #3 Lifetime Miles: 518.50
Asics Gel Exalt #4 Lifetime Miles: 268.75
Saucony Trail Lifetime Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 5 easy with Kim then added a couple more afterward. My legs feel much, much better than they've felt after any of the 1/2 marathons I've done this year. No real lingering aches and pains to speak of. Hope this is a good sign that the downhill training and high miles are starting to kick in. I think one thing that made a difference with Hobble vs Provo River is that I wore DS Trainers for Hobble vs. Banditos for Provo. The DSTrainers are 2 or 3 oz heavier and easier on the ankles & calves. However neither Kim or I slept very good this weekend so we'll need to be careful and take care of ourselves and try to catch some extra zzz's here and there and hope we don't catch a cold or get injured. Averaged around 10's for the 5 miles then just under 8 for the last 2 miles.

PM: 5.2 miles with Nate and Cory. Ave pace 8:34.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


AM: Ran the 6 mile river bottoms loop with the Birthday girl then got in 1 bonus mile solo. Nice day today, better sleep last night after rough couple of nights over the weekend. Took it easy today to save energy for a nice double-digit mile tempo run down Payson Canyon tomorrow.

PM: 20 minutes on the elliptical and core workout.



Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

YEEEEEHAAAWWW!!!!!! Sorry for all the exuberance but I guess I'm still under the influence of the endorphines that the running powers-that-be were so kind to inject into my system this morning for the Payson canyon downhill run. It's been a little while since I've had a great run like this so I was pretty "chuffed" (word I learnt from Ian).

We had a good size crew today, I think we packed 14 or 15 folks all in a single Suburban up the canyon. Plan was to run with the group for 2 miles then 4 miles tempo run at downhill 1/2 marathon pace, then rest/jog for 1/2 mile then do 4 more miles at HMP. Tyler S was being the good husband watching the kids so his wife Kellie could experiences the joys of canyon downhill running. Good for him, however it did mean I would be solo for the tempo miles. I tried to focus on good downhill form and just relaxing and let the legs "roll" down the hill without braking. A little scary to run like this as you feel like you're on the verge of being out of control, but also quite euphoric to run fast without feeling so winded. I was very surprised to see my pace in the 5:30-5:45 range for most of these miles while I would have guessed my pace to be closer to 6:00. With all the downhill miles I've put in the last month or so and my legs being hardly sore after Hobble Creek Saturday, I felt OK taking a little risk and pushing the pace. Hope my legs forgive me the next couple of days and I can recover adequately for the 22 miler on Saturday. After I got to the bottom I ran back up a ways to find Kim and Kellie and run back down with them to get to 13 miles for the day.

Here are the splits for the tempo miles:

1 - 5:01 (this is wrong, garmin glitched on this mile, should be in the 5:45-6:00 range I think)

2 - 5:29

3 - 5:46

4 - 5:29

Jog/rest for about .4 miles plus a VPB, about 5 minutes total rest time.

5 - 5:55

6 - 6:18 (this mile is the flattest of the bunch but still net downhill. Started getting nausea and GI problems and thought I might have to cut the run short and have another VPB but luckily the feeling past before the end of the mile.

7 - 6:07

8 - 6:07

Now lest anyone thing I've magically improved my 1/2 marathon pace in the last few days by over 30 seconds a mile I need to remind everyone that Payson Canyon is a dang steep downhill canyon, especially the first two-thirds of the run, then the last 4 miles are more gradual downhill with some rollers.

Just to remind myself and anyone else interested what kind of downhill slope we're talking about I'm posting the elevation info from the Course Tool below. The first 4 miles of my tempo run today correspond with miles 3-6, the last 4 miles covered miles 6.5 thru 10.5.

Course Analysis Data
Actual course length: 11.0764 miles
Course length equivalent: 10.3472 miles
Lowest point: 4689 ft
Highest point: 7494 ft
Total elevation gain: 193.77 ft
Total elevation loss: 2998.72 ft
Net elevaion loss(+)/gain(-): 2804.95
Estimated Pace: 6:00 per mile
Estimated Flat Pace: 6:25 per mile
Distance (miles)ElevationAvg. Grade from Last (%) Split Time Total Time
0 7494 N/A N/A 0:00
1 7097 -7.51 5:42 5:42
2 6755 -6.48 5:57 11:40
3 6414 -6.46 5:51 17:32
4 6036 -7.16 5:56 23:28
5 5748 -5.45 6:08 29:37
6 5485 -4.99 6:02 35:39
7 5216 -5.09 5:56 41:36
8 5077 -2.65 6:03 47:39
9 4959 -2.23 6:13 53:52
10 4813 -2.75 6:06 59:59
11 4701 -2.12 6:03 1:06:03
11.0764 4689 -3.14 0:26 1:06:30

 No more miles for me today, looking forward to a big nap at lunch time.


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran the 5.1 mile river bottoms loop with Kim. Easy recovery run today, legs feeling a bit hammered as expected after the downhill battering yesterday. But at least they feel hammered in a good way (is that possible?), not as in the I'm-feeling-some-new-injury-indicating types of pains.

PM: 5 more very slow recovery miles solo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Had a very nice enjoyable run with Kimi on a beautiful, slightly fall-ish feeling morning. Not much wind today, temps probably in the mid-50's, just about perfect. Ran the 6 mile bottoms loop. Legs are still a bit sore from Wednesday's downhill extravaganza but much better than yesterday, maybe even a touch of yeehaw. Hoping for a good-size dose of YEEHAW for tomorrow's 22-miler. Happy 20+ milers to one and all!

Late AM: 11 minutes on bike, 10 on elliptical, and core workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim had to get done early today so we went out around 4:30 and I rode the bike while she got a few miles in before joining up with the group. Her foot had a weird pain and also the IT band flared up so she had to cut the run short. Bummer! I hope it doesn't turn out to be a big problem, I think she did the smart thing by not forcing the 20 miler today.

After Kim met up with the main group at 5am I joined up with the speedster group consisting of me, Nate, Tyler, Darin, Steve and Carl. Plan was for 22 miles averaging in the 7:30-8:00 pace range. I could tell early on that my legs were not going to be very happy to go over 20 miles today. Obviously I wasn't recovered from my Wednesday fast run down the canyon. I'm going to wise up from now on and not push hard on the steep downhill but save any tempo work for flat or slightly downhill roads. I couldn't keep up with most of the group after the first 9 miles or so but Nate was kind enough to hang back with me so I wasn't by myself. Even though we kept the pace in what should be my easy range there were times it felt like a death march as my legs were just deader than dead. But interestingly enough the last 3-4 miles of the run we found ourselves hitting 7:20-7:30 pace and breathing easier than we had been earlier in the run. Maybe the GUs kicked in or something.

At any rate I was just glad to get this run done and in the bank. The ice bath is calling me. Then it's COLLEGE FOOTBALL COUCH POTATO DAY!!! For some reason (endorphines?) Kim gave me her blessing and encouragement to sit around all afternoon and watch Utah and BYU begin their football season. What a woman eh? I wonder if it's some kind of setup?

Ave pace 7:55

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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