| 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 | | 67.80 | 14.90 | 46.30 | 0.00 | 14.00 | 143.00 |
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| Saucony Guide 6 Miles: 109.10 | Altra Instinct 1.5 Miles: 16.60 | Saucony Guide TR 2 Miles: 17.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.40 | 0.00 | 6.00 | 0.00 | 0.00 | 6.40 |
| 6.4 @ 8:52/mi
Kevin and I saw Lyle and ran with him a bit trying to convince him to do Ragnar again this year, then we headed up to our normal route on the canal trail north.
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| Saucony Guide 6 Miles: 6.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles @ 7:59/mi
I did 4x800 Yasso 800's on Monday at my goal of 3:59 or better. I think I'll count today as 6x800 at 3:59 or better...I just did them without the rest in between. That's better, right?
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| Altra Instinct 1.5 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 13.00 | 0.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| 16 miles @ 9:42/mi
My goal was just LSD (Long Slow Distance) today. My schedule had me doing 16 miles today. Kevin was out of town. Wayne had to be done by 8am so he ran with me until he had to turn back.
We started out very easy, due to it being a long run and also because Wayne had some leg pain during the week and wasn't sure how it would feel.
Mile splits were:
11:11 - uphill
10:06, 9:49, 9:51, 9:38 - with Wayne
9:45, 9:39 - first miles after Wayne turned back
9:08, 9:10 - mile before and mile after turn around
9:34, 9:40, 9:41, 9:32, 9:52, 9:47 - hangin' on, not feeling too bad
8:58 - downhill, home stretch
The weather was cool and beautiful. I saw lots of others on the trail. I felt pretty good at the end and recovered rather quickly. I started getting a little warm at the end. At mile 12.5 I really wanted a drink. I was happy to discover the fountain was turned on. The water was cool and clear and delicious.
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| Saucony Guide 6 Miles: 16.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles @ 10:24/mi
Today turned into a social run and a chance to shake out my tired legs from Saturday's long run. I started out on a path that I thought might find Lyle. Instead I ran into Larry and Nick and ran and walked with them for a while. I was only at 1.4 miles when they reached home so I kept going. I bumped into John Gillespie and ran and talked with him briefly at the end of his run. I then headed home myself, passing Jeff McClellan and Cody Kearns.
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| Altra Instinct 1.5 Miles: 3.10 |
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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 @ 8:57/mi
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| Saucony Guide 6 Miles: 6.30 |
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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 @ 8:57/mi
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.80 | 3.20 | 0.00 | 0.00 | 0.00 | 4.00 |
| 3.2 miles @ 8:34/mi
0.8 miles easy
I ran the new route for our neighborhood 5K that is next Saturday. We're moving it from a loop through neighborhood streets to an out and back course on the new canal trail. It should be safer, especially for the younger kids on bikes. I also like it being an out and back so you get to see everyone else in the race at some point.
This is our first year on this new course. I ran it backwards from the finish line to try to help Larry figure out where the turn around point should be.
I didn't run it at race pace today, but I pushed kinda hard. Last Friday I ran 3 miles at 7:59/mi. I hope to match or better that pace next Saturday...counting on some race day magic.
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| Altra Instinct 1.5 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.75 | 2.50 | 2.00 | 0.00 | 0.00 | 15.25 |
| 15.25 miles @ 9:29/mi
Mostly just a long run at easy pace. I pushed a couple of miles around miles 10/11 (Nunns to Timpagnogos) in 8:19 and 8:33, and the last half mile at 7:14/mi pace (downgrade).
Without speaking a word to each other, Wayne and I both dropped our pace from about 9:00/mi to about 8:00/mi when we saw a couple of runners ahead of us that were running about our pace but who looked catchable. I guess the old competitive race instincts are still active. Wayne went on to finish the last several miles well ahead of me. I slowed some, but manage to kick strong the last half mile, just as Mark, my neighbor and home teaching companion, was driving by. He said, "You're flying." I said, "Just finishing up 15." It felt good.
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| Saucony Guide 6 Miles: 15.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3.25 miles with Larry testing new neighborhood 5K route.
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| Altra Instinct 1.5 Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.10 | 3.10 | 0.00 | 0.00 | 0.00 | 6.20 |
| 3.1 miles @ 7:53/mi
3.1 miles @ 9:43/mi
Test run on the new neighborhood 5K route plus some warm up and easy running. Neighborhood Fun Run is Saturday.
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| Saucony Guide 6 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| 3.25 @ very easy pace
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| Altra Instinct 1.5 Miles: 3.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.60 | 0.00 | 1.00 | 0.00 | 3.00 | 5.60 |
| 5.6 miles @ 10:04/mi water tank hills with Kevin
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| Saucony Guide TR 2 Miles: 5.60 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| 9 miles @ 9:29/mi canal trail
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| Saucony Guide 6 Miles: 9.00 |
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| | Race: |
Neighborhood 5K Fun Run (3.1 Miles) 00:23:48, Place overall: 6, Place in age division: 1 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 3.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| 3.1 miles @ 7:40/mi
I was actually pleased to take 6th place this year even though I've finish 2nd several times in years past (never won it). I was fearful that our neighborhood, with a strong running tradition, was beginning to lose interest. I was especially pleased that so many young people chose to run.
We had a new course this year. We moved it from the neighborhood streets to the new Murdoch Canal trail. It was an out and back. It was nice to be able to see everyone along the way. We had people at the crossings to help manage traffic.
Breanna Andersen was running in the state track meet Friday and Saturday but came to the Fun Run on Saturday anyway, as a warm up I suppose. She told me she had to "be good", meaning not run too hard. She still won easily, way ahead of me and everyone else.
Jeff McClellan took 2nd and 1st for the men again. I ran with him for a couple of miles but then he pulled away. I was glad he managed to pass Aubrey Shaw on the final lap around the park. We've never had two women beat the first man before. She easily blew by us just after the turn around.
Jayson Andersen (Breanna's younger brother) took 4th. I had trashed talked teenagers Tryggvi Christianson and Carl Pinegar a little at the start. I told them they were going to start out too fast and that I was going to pass them at the end. I caught Carl at about 2 miles or so. I saw Tryggvi looking back as I slowly began to close the gap on him. When we hit the final loop around the park he looked back one last time, saw I was close, and kicked to the finish...about 20-30 yards ahead of me.
I was thrilled averaging 7:40 pace. I really enjoyed the run and the camaraderie...and the food. The Kneaders-like waffles and chocolate milk were delicious. What a great tradition.
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| Saucony Guide 6 Miles: 4.10 |
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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 |
| Sick day
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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 |
| Sick day
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.25 | 0.00 | 0.00 | 0.00 | 2.50 | 3.75 |
| 3.75 miles @ easy pace. Still recovering from cold after 2 sick days. Ran 2000 N hill.
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| Saucony Guide 6 Miles: 3.75 |
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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 @ easy pace. Still recovering from cold. Ran water tank hills.
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| Saucony Guide TR 2 Miles: 5.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.60 | 0.00 | 6.50 | 0.00 | 0.00 | 13.10 |
| 13.1 miles @ 9:27/mi. Mt. Timpanogos park to South Fork park and back with Wayne.
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| Saucony Guide 6 Miles: 13.10 |
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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 |
| Memorial Day. Worked on bathroom project from early morning until late night.
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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 @ 8:34/mi on canal trail
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| Saucony Guide 6 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 2.50 | 0.00 | 2.50 | 5.00 |
| 5 miles @ 9:37/mi. 2000 N hill.
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| Saucony Guide 6 Miles: 5.00 |
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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 | 3.00 | 6.30 |
| 6.3 miles @ easy pace. Water tank hills with Kevin.
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| Saucony Guide TR 2 Miles: 6.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.00 | 0.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 12 miles @ 9:42/mi with Wayne, Kevin, and Larry (on his new elliptical bike).
I started out feeling okay. Legs felt a little heavy. As the run progressed I got progressively more exhausted. I struggled to run mile 11 at 10:33 pace. There are good days and bad days. Today was not a good day.
I tried to figure out the cause of my poor performance. Here are some possibilities: 1) I took Friday off work and was on my feet a lot working on a bathroom remodel, shopping, and taking graduation pictures. 2) We ate at a restaurant at 3:30pm and I don't think I ate anything after that on Friday or before the run on Saturday. 3) I spent some time in the sun on Friday and I don't remember hydrating very well before the run. 4) The sun came out and it got warm towards the end of the run.
I have to look for excuses. I ran half marathon distance at sub-9:00 pace several weeks ago, and I feel like I've been getting faster. To run 12 miles at 9:42...it has to be something besides decreased fitness.
The good news is that I set the goal several months ago to get my weight down to 165lbs before the Utah Valley Marathon. After the run I was at 165.2. I tried again after toweling off after my shower and was 165.0! Now I can feel okay about gaining weight as I begin to taper and then carbo load.
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| Saucony Guide 6 Miles: 12.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 67.80 | 14.90 | 46.30 | 0.00 | 14.00 | 143.00 |
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| Saucony Guide 6 Miles: 109.10 | Altra Instinct 1.5 Miles: 16.60 | Saucony Guide TR 2 Miles: 17.30 |
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