| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 109.80 | 9.50 | 19.00 | 0.00 | 4.00 | 142.30 |
|
| Saucony Guide 7 Blue 1 Miles: 48.80 | Saucony Guide 7 Blue 2 Miles: 93.50 |
|
| | 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 @ 10:18/mi. Murdock trail north solo.
Dark, light rain, mid-30's. Some right hip pain like last Monday. Maybe related to Saturday runs.
|
| Saucony Guide 7 Blue 1 Miles: 6.00 |
| | Add Comment |
| | 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 @ 9:47/mi. Murdock trail north with Kevin.
Low 20's, light covering of snow. Just enough to hide the slippery spots. I slipped a couple of times. Kevin had a major slip. He was spared an epic fall by his graceful ballerina moves.
|
| Saucony Guide 7 Blue 2 Miles: 6.10 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.70 | 2.50 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:02/mi. Murdock trail with Kevin (part of the time).
|
| Saucony Guide 7 Blue 1 Miles: 6.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.10 | 2.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| 13.1 miles @ 8:45/mi. Provo Canyon down from Trefoil with Kevin and Wayne.
We watched the thermometer on Kevin's car drop from 35° to 22° as we drove up South Fork Canyon. It felt pretty cold as we started down.
8:42, 8:35, 8:37, 8:25, 9:02, 9:00, 8:16:
We ran a moderately easy pace down South Fork and down Provo Canyon to Nunns Park.
7:26, 8:06:
Kevin and I pushed the two miles from Nunns to Timpanogos Park. I started at 6:54 pace after 0.3, but that was too aggressive and I faded. Kevin finished about 45 secs ahead of me at the fountain.
8:41: Timpanogos to Wil's.
10:03: Hill up from Wil's.
9:30, 9:25: Just hanging on the last two miles home on the Murdock trail.
I feel good about running a 1:54:31 half marathon at mostly easy pace on a cold, early March morning. My goal was just to maintain during the winter, but I think I've actually improved a bit...due in part maybe to the relatively mild winter. Knock on wood...I feel like I've got a strong base built as spring approaches.
|
| Saucony Guide 7 Blue 2 Miles: 13.10 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 miles @ 9:19/mi. Murdock trail north with Kevin.
We both felt the effects of the "spring forward" time change, but we both managed to get out of bed and get out to run.
|
| Saucony Guide 7 Blue 1 Miles: 6.30 |
| | Add Comment |
| | 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 |
| Sick day. Slept most of the day.
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.90 | 2.50 | 2.00 | 0.00 | 0.00 | 6.40 |
| 6.4 miles @ 8:48/mi. Murdock trail north with Kevin.
We threw in a little speed today. It felt good.
9:31, 8:45, 8:32, 8:07, 7:32, 0.9@9:07, 0.5@7:04
|
| Saucony Guide 7 Blue 2 Miles: 6.40 |
| | Add Comment |
| | 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 @ 9:12/mi. Murdock trail north with Kevin.
The anti-vehicle gates on the trail, which were open for winter, are closed again. I guess that's a sign of spring.
It was encouraging to note this morning that we were running at an easy pace that we thought was around 9:30 or 10:00/mi but it was actually around 9:00/mi. Let's hope that continues. I would love for 7:30 pace to be my easy pace.
|
| Saucony Guide 7 Blue 1 Miles: 6.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.70 | 1.00 | 9.00 | 0.00 | 0.00 | 15.70 |
| 12.0 miles @ 8:42/mi
3.7 miles @ 12:59/mi
Kevin and I ran 12 miles (including 0.6 to his house):
9:35, 9:07, 8:38, 8:42, 8:43, 8:41, 8:40, 8:35, 8:36, 8:40, 7:21, 9:10
As we were pushing mile 11 we passed Larry & Jolene running the other direction. We were about 3/4 mile into our 1 mile threshold pace push so we greeted them but told them we couldn't stop. After finishing that mile in 7:21 we decided to go chase them down. Larry's just getting back to running so they weren't going especially fast.
I was beat and could only manage 9:10 pace. Kevin ran ahead and caught them before me. I ended up running about 3.5 miles with them then a little more back to my house. These were slow miles, but it so nice to be running and chatting with them again.
I was tired and slow miles are always harder than faster miles. I was planning on 13.1 miles in a little under 2 hours. Instead, I went 15.7 miles in a little over 2.5 hours. I guess it's good "time on your feet" marathon training.
|
| Saucony Guide 7 Blue 2 Miles: 15.70 |
| | Add Comment |
| | 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. Easy day easy.
I think I'm still recovering some from Saturday's run. I realized today, running without Kevin, that I used to push harder on solo days. Now that he's outrunning me I'm taking advantage of solo days to do a slower recovery run.
|
| Saucony Guide 7 Blue 1 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles @ 9:42/mi. Murdock trail north with Kevin.
I was grateful for another easy day. My legs are still a little heavy, I think from Saturday's run.
|
| Saucony Guide 7 Blue 2 Miles: 6.50 |
| | Add Comment |
| | 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 @ 9:19/mi. Murdock trail north with Kevin. Easy pace.
|
| Saucony Guide 7 Blue 1 Miles: 6.10 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.20 | 1.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| 4.2 miles @ 8:54/mi. Murdock trail north solo.
Mostly easy pace. I threw in one fast mile @ 7:20.
|
| Saucony Guide 7 Blue 2 Miles: 4.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.60 | 0.00 | 2.50 | 0.00 | 0.00 | 12.10 |
| 12.1 miles @ 8:47/mi. Murdock trail north with Kevin.
We held pretty much a steady pace the whole way, between 8:45 and 9:10 pace depending on the conditions. For example, when we joined up with a bunch of runners running a church-sponsored 5K we unconsciously sped up a litte.
|
| Saucony Guide 7 Blue 2 Miles: 12.10 |
| | Add Comment |
| | 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 @ easy pace (no watch). Murdock trail north solo.
|
| Saucony Guide 7 Blue 1 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.20 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
| 12.2 miles @ 9:14/mi. Murdock trail north solo birthday run.
I took the day off for my birthday so I skipped the morning run and went for an early afternoon run when it was light and warmer. The only downside was eating at Taco Bell shortly before running. Fortunately I picked a route with restrooms about every 3 miles. I made a couple of very timely pit stops along the way. Still I have no regrets and enjoyed the alone time to ponder and appreciate how blessed I've been throughout my life and continue to be.
|
| Saucony Guide 7 Blue 2 Miles: 12.20 |
| | Add Comment |
| | 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 @ 9:59/mi. Murdock trail north with Kevin.
Nice easy day. A little on the dark and chilly side, but enjoyable conversation.
|
| Saucony Guide 7 Blue 1 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.20 | 0.00 | 0.00 | 0.00 | 4.00 | 5.20 |
| 5.2 miles @ 11:07/mi. Dry Canyon trailhead solo.
I was running so slowly that I decided I might as well give myself an excuse and run the big hills. I ran easy pace up and down. I don't remember struggling at all up the hills. I must be getting stronger...or maybe my memories just getting shorter.
|
| Saucony Guide 7 Blue 2 Miles: 5.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.50 | 5.50 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 8:55/mi. Murdock trail north with Kevin.
We ran from 11am-1pm. It was my first long warm weather run in a long time. I really needed a drink by the end. I hope they get the fountains turned on soon. I was really dragging by the end of the run. Part of that may be due to two long runs this week.
|
| Saucony Guide 7 Blue 2 Miles: 12.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 109.80 | 9.50 | 19.00 | 0.00 | 4.00 | 142.30 |
|
| Saucony Guide 7 Blue 1 Miles: 48.80 | Saucony Guide 7 Blue 2 Miles: 93.50 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|