Every Run is a Great Run!

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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 32 years. We have 5 great kids.

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Miles:This week: 25.00 Month: 73.50 Year: 1693.45
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Contend4 #1 Lifetime Miles: 404.50
Asics Gel Exalt #5 Lifetime Miles: 256.60
Asics Gel Exalt #6 Lifetime Miles: 44.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


Bike 10 minutes, Stairs 15 minutes, Elliptical 65 minutes.

Ave/Max HR: 142/166

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Finally have some time to update things for the last few days. So I've been to the PT twice now, last Thursday and yesterday. I have a childhood buddy Von Hill who is a great PT and is who I prefer to work with when possible. He was on vacation last week so I got a newbie guy. He seemed to glaze over a bit as I talked about Athletic Pubalgia and seemed to not be sure what I was talking about or what to do. Fortunately Von was there yesterday and after chatting for a while it was obvious he knew exactly what I'm dealing with and we started working out a plan. He says after a couple more visits where he'll show me some exercises and see how I respond, I should be good to just do the rest at home on my own time and schedule. I'm cautiously optimistic. The ab/groin aches and pains seem to diminish a bit each day, but maybe that's just the Prednisone kicking in. Still no plans to run for at least 3 more weeks.

So today to try to amuse myself and keep the crosstraining interesting I decided to participate in my own little Elliptical 5K race. After long warmup including 10 minutes bike, 10 min stair-stepper and 20 minutes elliptical, I dialed up some of my favorite 5K MP3 tunes and started the "race". I tried to ignore the HR monitor and just try to go by feel and try to do what seemed like a 5K or 10K type effort. I definitely got really tired by the end but I still don't feel like the last mile was anywhere near the agony of what most true 5K races feel like. I was going all-out at the end but it was like I just couldn't quite get to that level of pain that I associate with 5Ks. Maybe I'll try again in a week or 2.  It would at least be nice to feel a little nauseous toward the end, didn't feel that way at all today. Oh the things we do for fun.

The HR monitor readings are kind of interesting. I've been thinking my max HR was around 195 but after today I'll have to rethink that since I measured as high as 198 during the last minute. Guess my max HR is around 200 which sure seems awfully high. It will be interesting to see what happens to my HR when I'm able to do a true running 5K.

According to the Elliptical data I finished the 3.1 miles in around 18:40 which interestingly enough is about the same as my running 5K PR (18:37). However I've learned that elliptical pace and running pace don't quite jive for me, I think it was probably closer to a 19:30-20:00 5K effort.

Ave/Max HR during 5K hard miles: 186/198

Overall Ave HR: 151.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Same as Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Similar to Mon/Wed. Ave/Max HR: 136/152.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Simulated long run.

Warmup: 20 minutes bike, 30 minutes stairstepper, 20 minute elliptical.

Ave/Max HR: 137/150.

60 minute marathon pace effort workout on elliptical. Tried to ignore HR monitor and go by feel. Ave/Max HR: 168/189.

Cooldown: 15 minutes easy on elliptical.

Also did core workout with the PT.

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Vacationing at Wolf Creek near Eden. Able to get about 45 minutes bike/elliptical at the condo gym.

Feeling some weird pain on side of left hip I think as a result of some of the new core exercises the PT showed me. I'll wait a few days before working that area again. Also planning a recovery/rest week next week. Not sure how much or even if I'll do any crosstraining. Want to see if backing off on the crosstraining will speedup/enhance the injury recovery efforts.


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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