| Location: Orem,UT,USA Member Since: Apr 03, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments: HS/COLLEGE:
mile: 4:56, 2 mile: 10:21 (1978)
marathon: 2:52 (St. George 1982)
OLD MAN (20+ years later):
5K: 19:53 (Nestle/Art City Days 5K 2007)
10K: 39:55 (Spectrum 10K 2008)
half marathon: 1:26 (Hobble Creek 2008)
marathon: 3:07 (St. George 2007) Short-Term Running Goals: Get back to a BQ marathon time (currently 3:40). Long-Term Running Goals: Have fun running, keep fit, and fight middle age spread. Run consistently and injury free. Maintain a healthy balance between running and other life priorities. Encourage my ever-aging running buddies to keep running so we can continue to share runs on the trail instead of rocking chairs. Personal: Blessed to be married to Karen for 30 years. We have six children (4 daughters/2 sons) ages 16 to 30, and one wonderful granddaughter. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 99.00 | 17.50 | 17.60 | 0.00 | 6.60 | 140.70 |
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| Saucony Guide 7 Miles: 27.90 | Saucony Guide 7 Blue 1 Miles: 69.40 | Saucony Guide 7 Blue 2 Miles: 43.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.70 | 0.40 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles @ 11:16/mi. Neighborhood loops with Kevin, Larry, and Lyle.
It was great to be able to run with Larry and Lyle this morning. It's been a while. Larry and I started from my house then shortly met up with Kevin. Larry was just going short so we ran up and around the Northridge Park loop and back. Just before getting to Larry's house we ran into Lyle. He followed us to Larry's then Kevin and I looped up to Northridge Park again with Lyle. At the 4-way stop Kevin had to head back. I continued on with Lyle back to his house then added another couple of miles on my own, which included looping back up to Northridge Park a third time. Just before I left the park loop I saw a couple of runners go by pretty fast. I came out on the road and chased them down then pushed on to home,
The last 0.4 miles was at about 7:20 pace. The overall pace was only 11:16/mi., as Larry and Lyle are just getting back into running, but I didn't mind one bit. The both seem committed. I hope so. It was so nice being able to run and talk with them again.
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| Saucony Guide 7 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:14/mi. Murdock trail north with Kevin.
We probably averaged closer to 9:00/mi together. The overall average pace includes about 0.6 miles at around 11:00/mi pace. I had a really hard time getting started this morning as I ran up to Kevin's house.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:42/mi. Murdock trail north then back thru Lindon solo.
Easy day. I was expecting to run with Kevin, Larry, and Lyle this morning but ran alone. The threat of rain may have scared them off. It was dry (roads a little wet) and about 40°. Great running weather.
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| Saucony Guide 7 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.10 | 4.00 | 0.40 | 0.00 | 0.00 | 6.50 |
| 6.5 miles @ 8:27/mi. Murdock trail north solo. 40°-ish
I opted for 4 x 1 mile intervals this morning w/ 1/4 mile recovery jog in between.
1 mile @ 10:00/mi - warmup (0.5 moderate uphill)
1 mile @ 7:34/mi - slight downhill
0.26 @ 10:14/mi
1 mile @ 7:31/mi - slight downhill
0.26 @ 10:55/mi
1 mile @ 7:49/mi - slight uphill
0.25 @ 10:17/mi
1 mile @ 7:43/mi - slight uphill
0.33 @ 10:17/mi
0.45 @ 7:17/mi - moderate downhill
Great morning.
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| Saucony Guide 7 Blue 1 Miles: 6.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles @ 10:19/mi. Murdock trail south solo.
Easy day easy.
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| Saucony Guide 7 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:42/mi. Timp park to Vivian park with Kevin, Wayne, Larry, and Jo.
It was so great having 5 of the old gang together to run again. Having it be 55° at 7:45am in early Feb was also great...and something none of us old runners could remember ever occurring before.
Larry's just getting back into running so we stayed with him and ran slower for the first 1.5 miles. We then picked up the pace a little. I was thinking I might throw in a couple of fast miles at the end, but my legs were so tired that I could only get down to about 8:20 pace for the last 2 miles.
I'm satisfied. I've been averaging 30+ miles per week for quite a while and this week I bumped up to 40. I also pushed pretty hard on Thursday. My legs felt pretty tired during today's run.
My daughter got her LDS mission call yesterday to serve for 18 months in Sao Paulo, Brazil. She's pretty excited. We're all pretty excited. She's such an amazing young woman. She'll be a great missionary. (Kevin's daughter is currently serving in southern Brazil.)
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| Saucony Guide 7 Blue 1 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:32/mi. Murdock trail north with Kevin.
Easy day easy.
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| Saucony Guide 7 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:14/mi. Murdock trail north with Kevin.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| 3.3 miles @ 10:45/mi. Meandered solo through neighborhood streets.
Recovery day. The victory this morning was just getting out the door.
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| Saucony Guide 7 Miles: 3.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.90 | 2.00 | 0.20 | 0.00 | 0.00 | 6.10 |
| 6.1 miles @ 8:46/mi. Murdock trail north with Kevin.
After the 3 mile turn around we pushed uptempo the next 2 miles: 8:09, 7:49.
We then recovered at about 9:50 pace.
From Kevin's house home I ran:
0.37 @ 8:25/mi (downhill)
0.23 @ 7:35/mi (from 4-way stop)
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| Saucony Guide 7 Blue 1 Miles: 6.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 3.50 | 1.00 | 0.00 | 2.00 | 12.00 |
| 12 miles @ 10:05/mi. Great run with Kevin, Wayne, Larry & Jo.
We headed up the hillside from Timpanogos park and ran about 2.75 miles together at easy sightseeing pace until we descended to Nunn's park. At that point Larry and Jo headed back to Timp park on the Provo River trail. Kevin, Wayne, and I continue up to Vivian park. Kevin had to get back so he headed back and Wayne and I continued on up South Fork a ways (to the 6 mile mark on my watch).
On the way back down, shortly after leaving Vivian park Wayne encourage to go on ahead, so I did. After having my legs feel so tired last Saturday, I had taken Friday off this week, hoping to be able to push sub-8:00 at the end of today's run. (I only managed about 8:20 pace for a couple of miles last week as I recall.)
I only managed 8:25 the first mile, and was feeling pretty tired. I was a little discouraged, but rationalized that the hill running had zapped my legs some. Perhaps it was more that the trail is more level than downhill at that point, or I was just warming up. I was very pleased to average 7:38/mi for the next 3.5 miles (7:46, 7:36, 7;35, 7:31/mi for 0.5). I cooled down with a 1/2 mile down to the fountain and back for a total of 12 miles.
I think it was about 15° colder this week than last, and there was a cold breeze. I felt a little cold at times, but ended up removing my gloves and headband by the end. It was a great run. I'm so blessed with time and ability to run, beautiful places to run nearby, and best of all great running friends.
Based on Jo's suggestion during the run, I stopped by Costco for roses and Godiva chocolates for Karen for Valentine's day. They were well received. The blessings from running are myriad.
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| Saucony Guide 7 Blue 1 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.00 | 0.00 | 0.60 | 6.60 |
| 6.6 miles @ 8:47/mi. Murdock trail north with Kevin.
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| Saucony Guide 7 Blue 1 Miles: 6.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:19/mi. Murdock trail north with Kevin.
Mostly easy pace. Picked the pace up a little as we along. Kicked the last 1/4 mile so at so 7:08/mi.
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| Saucony Guide 7 Blue 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I watched my almost 3 year old granddaughter this morning. Grandma is sick and pregnant Mommy had a morning of tests at the hospital. We played a bit, had breakfast, then she settled in the bean bag chair to watch Disney Jr. and I darned 4 or 5 pairs of running socks. They each had a little hole in the toe seam. They're expensive so I watched someo YouTube videos and gave darning a try. I think they turned out okay. Time will tell.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 3.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:42/mi. Murdock trail north with Kevin.
This was apparently a "get faster as you go" run.
9:35, 9:26, 9:03, 8:41, 8:08, 0.5 @ 8:03, 0.2 @ 8:26/mi, 0.35 @ 6:41/mi.
I ran in a pair of the socks I darned yesterday. They seemed to have held out okay.
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| Saucony Guide 7 Blue 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles @ 9:45/mi. THS track solo.
I jogged over to the THS track 1) to see how dark it over there in case I opt to do some speed work there in the near future, and 2) to run on a softer surface for part of today's recovery run.
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| Saucony Guide 7 Blue 1 Miles: 4.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:09/mi. Provo canyon with Kevin and Wayne.
The thermometer said 32°, but we all thought it felt much colder, more like 20°. None of us felt speedy this morning. At times I felt like I was barely moving. I was pleasantly surprised to see we had averaged 9:09/mi. It felt much slower. It felt good to finish.
I just noticed there's enough "felt" in the above paragraph to cover a pool table. Here's a version my English teacher may have liked better:
The mercury at freezing, our bones agreed. Our leadened legs labored. Blessed journey's end. Welcome rest.
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| Saucony Guide 7 Blue 2 Miles: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 10:02/mi. Murdock trail north solo.
My right hip and right IT band felt a little stiff and sore in the cold this morning.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:08/mi. Murdock trail north with Kevin.
It was as cold as yesterday, but my average pace was about a minute per mile faster. Contributing factors: Kevin, no hip or IT band pain. I hope the pain yesterday was just an aberration. I took some pain reliever mid-day and again before bed last night, and did some rolling and stretching and felt much better this morning. I'll have to step up the rolling and stretching, I've been slacking.
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| Saucony Guide 7 Blue 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 2.00 | 0.00 | 4.00 | 6.00 |
| 6 miles @ 9:37/mi. Dry Canyon trailhead, Murdock trail north, solo.
2 miles - 11:10, 13:01 Up Main, 1600 N, to Dry Canyon trailhead.
1 mile - 7:46 Down Dry Canyon Rd.
0.5 mile - 7:29/mi. Down 1600 N.
1 mile - 9:21 Murdock north
1 mile - 9:02 Murdock south
0.5 mile - 7:16/mi Down Main St. to home.
It was a good run. The pains from Monday did not return. I felt strong. I never really pushed hard, just at cruising speed.
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| Saucony Guide 7 Blue 1 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:32/mi. Murdock trail north with Kevin.
Easy day easy.
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| Saucony Guide 7 Blue 2 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.60 | 4.60 | 1.00 | 0.00 | 0.00 | 11.20 |
| 11.2 miles @ 8:59/mi. Provo Canyon with Kevin.
It was around 30° at 6:30am when we started at Timpanogos Park, but with the strong, cold headwind it felt more like low 20's. At one point my hat blew off and I had to chase it as it blew back down the trail.
Of course, typically when you turn around and start running the direction that strong headwind becomes a strong tailwind, and doesn't feel nearly as cold. Fortunately, that was true today.
We mostly moderate pace up (Kevin chased a runner up South Fork for a bit and pulled ahead of me). Coming back down we raised our effort levels and pushed the pace harder.
Up, headwind: 9:58, 9:44, 9:50, 9:32, 9:46, 0.6 @ 10:23/mi
Down, tailwind: 7:37, 8:30, 8:06, 0.6 @ 8:14/mi, 8:12, 8:09/mi
Given the dark, cold, and wind I feel pretty good about this run. I felt some pain in my left Achilles and right IT band for a while after the run, but after some stretching...and especially after warming up...I felt much better.
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| Saucony Guide 7 Blue 2 Miles: 11.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 99.00 | 17.50 | 17.60 | 0.00 | 6.60 | 140.70 |
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| Saucony Guide 7 Miles: 27.90 | Saucony Guide 7 Blue 1 Miles: 69.40 | Saucony Guide 7 Blue 2 Miles: 43.40 |
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