Every Run is a Great Run!

Week starting Oct 31, 2010

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

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:

2017 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Run a marathon and feel good about the results afterward
  • 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

 

Personal:

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

Going to St. George? Bag the hotel and stay in one our condos instead!

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Miles:This week: 0.00 Month: 105.30 Year: 1730.40
Hoka Stinson #1 Lifetime Miles: 343.35
Saucony Fastwitch #1 Lifetime Miles: 64.50
Asics Gel Exalt #1 Lifetime Miles: 516.30
Asics Gel Exalt #2 Lifetime Miles: 263.80
Asics Gel Exalt #3 Lifetime Miles: 169.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.206.000.000.0059.20
Asics Gel 1150 (retired) Miles: 2.00Asics Gel 1150 Miles: 22.20Barefoot On Grass Miles: 4.00Brooks Launch Miles: 6.00Asics Gel 2150 Miles: 25.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Early AM: Ran with Kim for just over 3 miles then 3 more solo. Clear, crisp morning to start out November. Pretty nice actually as the wind was pretty mellow.

8:33/148

Late AM: Ran 4 more miles, 2 on the roads and 2 BFOG. Beautiful sunny day and warm enough to go in short sleeves. Wouldn't mind a bit if it stayed this way for a good long while but I suppose the skiers wouldn't appreciate it.

8:09

Asics Gel 1150 (retired) Miles: 2.00Asics Gel 1150 Miles: 6.10Barefoot On Grass Miles: 2.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Fartleking...across the universe on another clear crisp morning. Kim had a fartlek workout planned for today and coach Tom was excited to see how that would go. Seems like fartlek can mean a dozen things depending on who you ask.

To me fartlek style workouts are like jazz style music where you're free to improvise and do whatever you want to some degree. So we just kind of went with that idea and sped up here and there for 1 or 2 minutes or whatever with the only rule being that we try and go no faster than Kim's 5K pace to keep things safe as she eases into the faster running. After we got done I added on 1 more mile to get to 6.

8:55

Late AM: Was planning on doing a bit of XT and a bit of running but as I was working the stairmaster and looking out at the sunny day I bagged the XT after 2 or 3 minutes worth and headed outside for a 4 mile run. Good move, I felt great and the sun was great.

7:55/152 RHR 46

Since it's November and all, I'm thinking I should be thinking more about stuff I'm thankful for. Today I'm thankful that after today I don't have to hear any more political ads, at least for a year or so. And I'm also thankful for bacon.

 

Brooks Launch Miles: 4.00Asics Gel 2150 Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Did the hills workout earlier than usual today since Kim and I were involved with the funeral of our friend and neighbor Ellen Lotz. Kim was a speaker and I played the prelude/postlude organ music and gave the closing prayer. We became friends with George (who passed away last year) and Ellen when we first moved to Spanish Fork to our starter home across the street from them (and down the street from where we live now). What a great couple and although we're sad to see them go they were fortunate to live to a good old age and have many good times and touch many lives. So today I am thankful for Ellen and George Lotz.

Wasn't loving running the hills at the earlier hours compared to before lunch like usual. Very dark and I was nervous to push it much on the downhill and didn't quite have the oomph on the uphill like the last 2 weeks. But still a positive and beneficial workout.

8:26/157

Asics Gel 1150 Miles: 10.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early AM: Ran 4 miles with Kim then 2 more solo. Kim was really movin the last couple miles down into the 7's on pace. Had a hard time keeping up with yesterday's hill run still in my legs!

8:44/142

Late AM: Man what great fall weather we've had in the rockies this year. Bagged the XT again and ran 2 miles on the road then 2 BFOG.

8:25

Today I'm thankful for the Aztecs. No not the SDSU Aztecs but he original Native American Aztecs. Why the Aztecs? Because they were the first folks known to mash up peanuts and make something vaguely resembling peanut butter, one of the all time great inventions and what I just enjoyed eating for lunch.

Brooks Launch Miles: 2.00Asics Gel 2150 Miles: 6.00Barefoot On Grass Miles: 2.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM: 6 miles solo nice and easy.

8:39/149

Late AM: Legs feeling a bit weary and don't want to be tired for the long run tomorrow so I resisted the call of the beautiful weather and did 30 min various XT (10 min each EM, EB, SS) at the gym.

Today I'm thankful for clementine oranges. They're easy to peel, tasty as candy, and are just oozing with Christmas spirit.

Asics Gel 1150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

I was mixed up on when we turn back the clock and slept in thinking if I woke up at 6:30 it would be like 5:30 and we could meet up with the SF running group at 6. Oops! But it actually worked out nicely and was good to not be in the dark the whole time.

Ran the first few with Kim including about a mile with Hal and Darin, then the rest were solo. Threw in a few MP miles when I was feeling good.  I'm still feeling pretty good most days but not quite as good this week as the last couple of weeks. I'll just continue running mostly by feel for now and keep the mileage in the 50-60 range and not worry about speed until the new year.

8:08/155

Thanks to Kim for pointing out to me the simple pleasures of our modern, advance lifestyle. Today I am thankful for indoor plumbing, water heaters and long, hot showers.

Asics Gel 2150 Miles: 13.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.206.000.000.0059.20
Asics Gel 1150 (retired) Miles: 2.00Asics Gel 1150 Miles: 22.20Barefoot On Grass Miles: 4.00Brooks Launch Miles: 6.00Asics Gel 2150 Miles: 25.00
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