Every Run is a Great Run!

Week starting Oct 30, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTom's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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!

pleasantpalms.blogspot.com

Find out about special promotions and discounts by clicking "Like" on our facebook page.

Pleasant Palms St. George Vacation Condo Rental

Promote Your Page Too

http://lyndybutler.com/track/at-the-end-braydons-song

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
52.500.004.000.0056.50
Asics DSTrainer #2 Miles: 10.50Asics DSTrainer Miles: 13.00Asics DSTrainer #3 Miles: 24.00Brooks Launch Miles: 3.00Asics Gel 2150 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Early AM: Ran 7.5 in the bottoms and around ballpark area. Still a few minor aches & pains from the downhill miles at slower than usual pace on Saturday. But overall felt OK.

8:25/155

Lunch: Ran 3 more in the sun.

7:55/155 

Asics DSTrainer #2 Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy recovery run on an overcast but warmish morning.  Toward the end I got a few drops of rain on my head but luckily missed out on the heavy duty wet stuff.

8:43/148 

Asics DSTrainer Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Feels a bit too much like December/January today. Brrrrr!  So today it was finally time to test out the (hopefully) marathon-recovered legs and try a nice 4 mile tempo run.  Wanted to see how 6:45-6:55 pace felt as I haven't run this pace for quite a while and this is where I'd like to be for the SG/Painters 1/2 marathon in January.

I cheated a little bit and gave myself some tailwind and slight downhill. But hey I figure since SG is over 2000 feet lower elevation that this balanced things out and mimiced what I might feel like down there.

Things went OK although I probably went out a little too fast and was pretty maxed out the last mile as indicated by my HR in the 190s.  So I've got some work to do to be able to hold this pace for 13.1.

Tempo mile splits/HR:

1 - 6:43/166 (most the good downhill is in this mile)

2 - 6:47/182

3 - 6:47/187

4 - 6:46/190

Overall: 6:46/181 (max HR 193) 

Asics DSTrainer #3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Went out early for 6 on a cold/windy morning. Just took it easy.

8:38/148

Noon: Ran 3 more miles watch-free. Still chilly but warmer than yesterday and the sun was great.

Brooks Launch Miles: 3.00Asics DSTrainer Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran 6 with Kim on a sunny, fairly warm, but VERY windy late morning. Kim had some good mojo going she was cutting through that wind like a hot razor thru butter, I had a hard time keeping up and I actually wimped out and backed off the last mile when she turned on the jets for a sub-8 min mile. Looks like the long run tomorrow morning could get interesting weather-wise.

8:47/140 

Asics Gel 2150 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Had some good snowy, windy weather for some of the run today. Was a bit crazy at times when running west but overall it wasn't too bad. We've certainly ran in a lot worse.  Kim and I went at 6 to meet others at the stake center. Bad weather must have scared most folks away as Alan N was the only other runner to show up. So the 3 of us had a nice little run in the snow with just a mile or 2 of windy with snow pellets blasting us in the eyes.

I parted ways with Kim around mile 8 or 9 and then with Alan shortly after that. Finished up solo go on the river trail and checking out some of the recently added sections. Just kept the pace nice and easy. Overall I thought is was a quite enjoyable run.

8:55/146 

Asics DSTrainer #3 Miles: 16.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.500.004.000.0056.50
Asics DSTrainer #2 Miles: 10.50Asics DSTrainer Miles: 13.00Asics DSTrainer #3 Miles: 24.00Brooks Launch Miles: 3.00Asics Gel 2150 Miles: 6.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):