| 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 | | 57.25 | 4.00 | 56.60 | 0.00 | 12.70 | 130.55 |
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| Saucony Guide TR 2 Miles: 19.35 | Mizuno Wave Rider 15 Miles: 28.00 | Altra Instinct 1.5 Miles: 22.90 | Mizuno Wave Rider 15 Miles: 60.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 2.30 | 4.30 |
| 4.3 miles @ 10:36/mi Water tank hills |
| Saucony Guide TR 2 Miles: 4.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:28/mi Home to Provo Canyon Heading off for a get away with Karen so I won't get getting my long run in Saturday morning. Decided to get in some extra miles this morning before we left since we weren't leaving until noon. |
| Mizuno Wave Rider 15 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.10 | 0.00 | 0.00 | 0.00 | 2.00 | 3.10 |
| 3.1 miles @ 10:00/mi Providence, UT Karen and I are staying at the Old Rock Church Bed & Breakfast in Providence, UT (Logan) I went out for another easy adjustment run in my zero drop Altras. I wanted to finished downhill but I noticed that being on a hillside it was downhill in three directions. The only way to start uphill was to head towards the mountain, which was pretty significant uphill. I did what I'll call a Liahona run. Since I was travelling through unfamiliar territory, I just tried to following promptings of which way to go, not really knowing what course I should follow. I don't know if I was lead to the promised land, but I made it back to the inn without getting lost. |
| Altra Instinct 1.5 Miles: 3.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 2.60 | 0.00 | 0.00 | 4.60 |
| 4.6 miles @ 9:03/mi Murdoch trail towards Cascade solo My 4th run in my zero drop Altras. They felt good. My body seems to be adjusting well to them. If I can get to where I can complete a long run in them and feel like I do now I think they will officially be my favorite running shoes ever. The jury is still out for now. Since I've started running 5-6 days a week I've started to lose some of my winter "not running" weight, but I've still got a ways to go. |
| Altra Instinct 1.5 Miles: 4.60 |
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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 | 0.00 | 6.00 |
| 6 miles @ 8:58/mi |
| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.25 | 0.00 | 3.00 | 0.00 | 0.00 | 5.25 |
| 5.25 miles @ 9:07/mi |
| Saucony Guide TR 2 Miles: 5.25 |
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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 |
| Late night at work last night. Bad cold this morning. | | 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 |
| Bad cold was worse. Sick day at work. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 9:18/mi Cut back planned 18 miles to 12 miles due to illness, day-long family work project mixed with a 3.5 mile hike to Stewart Falls. I ran with Kerry Southworth and Denver Green from my Ragnar Relay team. I was grateful they held back their pace for me. I really enjoyed the run and the conversation. My family and I spent much of the day building 5 1'x'4'x2'4" planter boxes. They turned out pretty well. I enjoyed working hard together as a family. I think they did, too. The hike to Stewart Falls was also very enjoyable. The weather was perfect. I had never been there before. It was very nice...except maybe for the abandoned bloody shirt near the base of the falls. We heard later that some had fallen but that they were okay. We quit work about 11:20pm. We were all exhausted and slept well. Good day. |
| Mizuno Wave Rider 15 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:49/mi in my Altras. |
| Altra Instinct 1.5 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 5.20 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 8:57/mi |
| Mizuno Wave Rider 15 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 0.00 | 0.00 | 2.40 | 4.40 |
| 4.4 miles @ 10:49/mi Water tank hills (up to 4th hill) |
| Saucony Guide TR 2 Miles: 4.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 4.00 | 0.00 | 0.00 | 5.00 |
| 5 miles @ 8:53/mi Murdoch trail to Cascade with Kevin |
| Mizuno Wave Rider 15 Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles @ 10:20/mi Solo home to Provo Canyon out and back. With the neighborhood 5K Fun Run race tomorrow, I opted to do my long run today. The weather was overcast with temps in the 50's. A great day for a long run, but a little humid for Utah. I got out about a mile then returned home. I had tried a different orthotic in my right shoe and it wasn't feeling right. I also decided I didn't need the jacket I was wearing. It was so humid that I was already pretty much soaked through with sweat. I swapped to my normal orthotic, left the jacket at home, and headed out again. I followed the Murdoch Canal trail to the soccer fields then on past Cascade and up Provo Canyon. I turned around about a mile past Bridal Veil. I wore my neoprene knee brace on my left knee and a below-the-knee strap on my right knee. They did their jobs well and I finished without experience any significant knee pain. The green of the canyon was beautiful. At one point I said aloud, "This is so pretty!" Just after I turned for the return trip I felt inclined to say my morning prayer. I took off my hat and prayed aloud, talking to God about all the things that were on my mind while giving thanks for my many blessings. There weren't a lot of people on the trail so I didn't run into anyone until I was finishing up after about 0.88 miles. I left a little after 5:30am and returned a little before 9:00am. I soaked in a very cold bath for a while. I actually felt quite good. I'm feeling more and more each week like the runner I used to be. My goal is still 4:30 in the Utah Valley marathon in 3 weeks. My fastest has been about 5:00 in the past few years, so that would be a big step in the right direction. |
| Mizuno Wave Rider 15 Miles: 18.00 |
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| | Race: |
Northridge Neighborhood 5K (3.1 Miles) 00:23:53, Place overall: 2, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.30 | 3.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| The pre-race rain, cooler temperature, and overcast skies may have kept some of the young speedsters away from the annual Northridge Neighborhood 5K this year. It has been a tradition for about 26 years now. I have participated in all but one (I think) of the past 21 of them. I have finished 2nd a number of times, usually to some speedy young man or young woman. I finished 2nd again this year, but this time to Jeff McClellan, who is younger than me, but not a young man. Breeana (a speedy young woman) would have beaten Jeff and me, but she is recovering from a concussion and couldn't race all out. She was in the lead after 2.5 miles then she (and her friend) walked for a while, allowing Jeff and I to pass them before they began running again. I've been training at about 9:00 pace, and was hoping to run the 5K around 8:30 pace. I ended up averaging 7:54/mi. I feel great about that. The first downhill mile was at 7:11/mi and the last uphill mile at 8:26/mi. |
| Mizuno Wave Rider 15 Miles: 3.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 2.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:19/mi - Solo. Longest run to date in zero-drop Altras. Felt good. |
| Altra Instinct 1.5 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| 6 miles @ 9:34/mi - Solo. First time up long, steep 2000 N hill this year. |
| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.40 | 0.00 | 0.00 | 0.00 | 3.00 | 5.40 |
| 5.4 miles @ 10:35/mi - Solo. First time to top of water tank hills this year. |
| Saucony Guide TR 2 Miles: 5.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 4.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 8:45/mi - Cascade route with Kevin. |
| Mizuno Wave Rider 15 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 1.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 8:58/mi - Solo. THS track. Altras. I ran easy over to the THS track @ 9:30/mi, picked up the pace to 8:30/mi for a mile, then did a 1 mile tempo run in 7:50. On the way home I felt a hot spot (wore some old socks today) so I took off my shoes and ran barefoot part of the way. |
| Altra Instinct 1.5 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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10 miles @ 9:13/mi - Home to Provo Canyon with Kevin. Over 1 min/mile faster pace than last week's 18 mile run...but 8 miles shorter. I guess it's time to start tapering for the Utah Valley marathon in two weeks. I wish I was starting from a higher average weekly mileage position, but I'm content. It was feeling warm at the end of the run. I haven't done much running in the heat this spring. I hope marathon day is on the cooler side. This will be my 6th Utah Valley marathon. I've run every year since it started. My times have been:
2012 4:57:39 Recovering from Dec surgery.
2011 4:03:48 Not enough long runs.
2010 4:28:59 One week after Squaw Peak 50
2009 3:50:00 Intentionally slower training run before WBR
2008 3:30:00 2nd in age group, 16th overall It's time to reverse this trend. My goal for this year is 4:30 and no injuries. I've run 18 miles at that pace. It will be another fun (and likely tiring and painful) adventure to once again find out what's inside me and get it all out on race day.
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| Mizuno Wave Rider 15 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| 6.3 miles @ 8:53/mi with Wayne up Provo Canyon. It was a great run that I really enjoyed. The only problem was that the blister I got on Friday, and aggravated with the run on Saturday, and that I thought was feeling better, got even worse on today's run. With the marathon two weeks I way, I may have to not run at all until this blister heals. It's about the size of a quarter on my left instep and feels pretty deep. I'd rather taper, but I guess an abrupt stop will give not only the blister but other parts of my body a chance to heal up. It is what it is. |
| Mizuno Wave Rider 15 Miles: 6.30 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 57.25 | 4.00 | 56.60 | 0.00 | 12.70 | 130.55 |
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| Saucony Guide TR 2 Miles: 19.35 | Mizuno Wave Rider 15 Miles: 28.00 | Altra Instinct 1.5 Miles: 22.90 | Mizuno Wave Rider 15 Miles: 60.30 |
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