| 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 | | 87.70 | 12.00 | 5.00 | 3.00 | 40.50 | 148.20 |
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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 |
| Standard Monday morning run with Kevin, Kent, and Larry. Medium pace. (Kevin says it was slow...for him it probably was.) | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Tuesday morning run with Kent and Larry. Medium pace. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Standard Wednesday morning hill run with Kent and Larry. Medium pace. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Thursday morning run with Kent and Larry. (We haven't seen Kevin since Monday. Maybe we're too slow for him.) Medium pace. Started in light, cold rain and ended with 1/2 inch of snow on my hat. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 4.00 | 7.00 |
| I ran into Will and Darin at the fitness center at noon. Will wasn't feeling well before we started and turned back a little early. Darin took me on a little excusion through the hills east of Novell, and stretched my 5 mile run into 7. (Thanks.) | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| Kevin and I ran the 10 mile loop down to Wil's Pit Stop and back. Our average pace was around 8:45. | | 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 |
| Standard Monday morning run with Kevin, Kent, and Larry. Average pace about 9:00. We discussed that now that we have a pretty good base built up, we ought to start pushing the pace a little at least a couple of times per week, but no real decision on when or how fast. | | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| When the alarm went off at 5:00am I heard rain and felt tired so I skipped the neighborhood run. At lunch time I did a solo run of the hill course the Novell runners have named Eagle's View. I pushed pretty hard and ran it in 38:15, an average pace of about 7:40. I'm not quite sure how to count the 100 feet or so I ran pushing a stalled car out of the intersection at State Street. :-) | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Standard Wednesday morning hill run with Kevin, Kent and Larry. Kevin and Kent pushed ahead. Larry and I ran an easier pace. I didn't want to push the hills hard today after pushing hills hard yesterday. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Thursday morning run with Kent and Larry. I pushed hard up the first of the two hills. I pushed the second, longer hill up 2000 N, too, but the first hill had zapped my legs some so it wasn't quite as fast. I also pushed the pace down 2000 N to work on foot speed (5:45 pace). | | 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 |
| I was planning to run at lunch time but I had some unexpected work, and the weather wasn't too good anyway. | | 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 |
| We had planned a 12 mile run, but with the steady rain all morning we kept waiting...and then the day got too busy. I was very disappointed. I had really been looking forward to the long run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| I ran the normal Monday morning run with Larry. I then ran it again (with my golden retriever Skittles on a leash), and added a little more to add up to a half marathon distance (13.1 miles). I averaged around a 9:10 pace the first 6 miles, 8:40 for the second 6 miles, and 8:10 for the last 1.1 miles. The overall time was 1:55:49, average pace 8:50. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Tuesday morning run with Kevin. We were both a little tired from hard runs on Monday, and it was pretty cold. Average pace about 8:30. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Ran standard Wednesday morning hill run alone. My legs felt a little tired from Mon and Tue runs. It was cold (upper 20's). 5.29 miles, 50:22, avg pace 9:31 Details: Home to 1st hill, gradual uphill, 1.25 mi, 12:18, 9:52 pace 1st hill, very steep uphill, .27 mi, 4:03, 15:11 pace recovery, level, .19 mi, 1:40, 8:45 pace 2nd hill, moderate uphill, .22 mi, 2:40, 12:01 pace recovery, level, .10 mi, 0:56, 9:23 pace 3rd hill, steep rocky uphill, .17 mi, 2:10, 12:40 pace recovery, level, .12 mi, 1:15, 10:34 pace 4th hill, moderate rocky uphill, .19 mi, 1:59, 10:39 pace recovery, level, 175 ft, 0:21, 10:44 pace 5th hill, steep rocky uphill, .12 mi, 1:14, 10:08 pace TURN AROUND (DOWNHILL) Top to 2nd hill, steep rocky downhill, .44 mi, 3:38, 8:17 pace 2nd hill, moderate downhill, .48 mi, 4:20, 8:57 pace recovery, level, .19 mi, 1:31, 8:03 pace 1st hill, very steep downhill, .30 mi, 2:18, 7:34 pace 1st hill to 800 E, rolling hills, .59 mi, 4:53, 8:18 pace 800 E to home, gradual downhill, .62 mi, 4:56, 7:59 pace | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Thursday morning run with Larry. Easy pace. I got in a little extra work carrying a large puppy back a block or so and trying to keep it from following us. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| I didn't really do track work today, but I did get some "speed work"...sort of. I played basketball for 1.5 hours in the morning and Ultimate Frisbee for an hour or so at a family gathering in the evening. It seems I ought to get some credit for all that running and for getting as tired as I did :-). | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.10 | 8.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Kevin, Kent, Larry, Wayne, and I ran from the mouth of Provo Canyon to a little past Vivian Park and back this morning. It was a great run. There was a stiff head wind running up, but it made for a nice tail wind coming down. I ran an 8:41 pace against the head wind up to the broken off mile 13 marker just above Bridal Veil Falls Park. I then increased to hold an 8:06 pace for the next 2 miles to Vivian Park. Having Kevin there pushing the pace really helped. I had planned to push the pace the last couple of miles coming back down, but Kevin and Kent decided to push the pace as soon as we started down. I ended up averaging a 7:35 pace for 5 miles followed by a 7:20 pace for the last mile. I added another 1.1 miles of cool down just so I could say I ran two half marathon distances in the same week. The overall time for the 13.1 miles was 1:47:09, average pace 8:10. I won't add any miles for it, but immediately after the run (before going home) I helped a friend move for 3 hours. All those trips up and down the stairs in the old house and the new have to count for something. I hope the benefit manifests itself as I'm struggling up Guardsmen Pass in June on my 3rd leg of the WBR, the "You Gotta Be Kidding Me" leg. I'll just imagine myself carrying one more 50 lb. bag of wheat up the stairs...and then one more. I'm exhausted...but it feels so good! | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Because of the morning rain, I chose to run at lunch. I ran the Eagle's View run with Cory, Nathan, Darin, and Will. I managed to stay with the group most of the way but Darin, Cory, and Nathan pulled away near the end. I finished in 39:09, average pace 7:50. The pace out and up was about 8:15, down and back was about 7:25. | | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Tuesday morning run with Kevin and Kent. Kevin wanted to push more, but Kent and I were content with an easier run today. Average pace about 8:35. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 5.00 | 0.00 | 3.00 | 10.00 |
| Ran the standard Wednesday morning hill run with Kent and Larry at an easy pace. At lunch time I ran the 5 mile Lake View run with Cory, Nathan, Darin, and Rod. Average pace was about 8:00. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 2.50 | 6.00 |
| Standard Thursday morning run with Kevin, Kent, and Larry. Easy pace (about 8:45 average I think). | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| We planned to leave at 5:30am so Kevin could get back for his kids' soccer games. He overslept so I rang his doorbell and got him up. I wasn't about to let him sleep in when we were leaving early for him. :-) Kevin, Kent, Larry, Wayne, and I ran what turned out to be a "memory lane" sort of run to south Orem, and then a pleasant run back up Palisade in east Orem. It ended up being an enjoyable, easy pace (about 9:20), 13 mile run. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 87.70 | 12.00 | 5.00 | 3.00 | 40.50 | 148.20 |
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