Every Run is a Great Run!

Week starting Dec 02, 2012

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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!

pleasantpalms.blogspot.com

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

Miles:This week: 0.00 Month: 99.00 Year: 1886.40
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: 348.30
Asics Gel Exalt #3 Lifetime Miles: 241.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.500.003.000.5045.00
Asics DSTrainer17 #2 Miles: 19.00Asics DSRacer Miles: 8.00Asics DSTrainer17 #3 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Had a bit of upset stomach this morning and was enjoying sleeping so I decided to wait until just before lunch for the run.  Enjoyed an easy 7 miler out to the top of the river trail and back.  Quite relaxing actually.

8:38/143 

Asics DSTrainer17 #2 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.003.000.508.00

Got out around 11am with Kim and headed off to do some mile repeats.  The wind from the canyon was still pretty stiff so we decided to warmup 2 miles into the wind and work so that all the fast stuff was (for the most part) with a tail-wind and very slight downhill with the recovery back into the wind.

Didn't have great expectations for this workout and set a wide pace target of 6:15 to 6:45 for the mile repeats.  Not sure if it was the tailwind that made the difference but I felt better than I was expecting and the pace reflected that. The first mile almost felt too easy so maybe I should have done it a little quicker.

Goal was 3-4 mile repeats with 1/2 mile jog rests (around 4 1/2 to 5 minutes rest). I decided to split the difference and do 3 1 mile repeats with a .5 mile final for 3.5 miles total.

Paces and ave HR for each mile were 6:26/170, 6:23/180, 6:19/185, 3:03 (6:05 pace) / 185.  Max HR 191.

Who knows - maybe I still have a sub-20 non-aided 5K left in me? 

Asics DSRacer Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice and easy recovery run just before lunch.

8:37/142 

Asics DSTrainer17 #3 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy miles in the early morning with 5 or 6 20s strides toward the end, then later before lunch went to the gym for 30 min XT + core.

 

Asics DSTrainer17 #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six easy mile in the early morning.  Ran 2 or 3 miles with Kim and Kay.

Asics DSTrainer17 #2 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Pretty good sized group turned out for the morning run.  Weather still pretty nice for December but I guess that will be changing after today.  Got daring and wore shorts for maybe that last time in the morning for quite a while.

8:35/146 

Asics DSTrainer17 #3 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.500.003.000.5045.00
Asics DSTrainer17 #2 Miles: 19.00Asics DSRacer Miles: 8.00Asics DSTrainer17 #3 Miles: 18.00
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