| 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 | | 64.55 | 7.50 | 38.40 | 0.00 | 7.00 | 117.45 |
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| Altra Instinct 1.5 Miles: 3.00 | Mizuno Wave Rider 15 Miles: 90.45 | Saucony Guide TR 2 Miles: 5.50 |
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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 @ 8:34/mi Neighborhood 5K route solo. Another short run in the zero-drop shoes. I pushed the pace pretty well. |
| Altra Instinct 1.5 Miles: 3.00 |
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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 | 0.00 | 3.00 |
| Cross training - basketball. I read that as runners age it can be beneficial to cross train a little more to not be so hard on the old body. For the summer, I've decided to return and play basketball with my old group. Some of them have been playing together for about 20 years. My son has been playing with them for about 10 years. I really enjoy it. I hope I remember how and can keep up. | | Add Comment |
| | 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 @ 8:59/mi South on Murdoch Trail to Cascade solo. |
| Mizuno Wave Rider 15 Miles: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 1.00 | 1.50 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 8.56/mi North on Murdoch Trail with Nick, Joe, Larry, and Jolene. We walked and stopped and talked with people a couple of times for the first 30 minutes. Once we started running I didn't have a lot of time so I took off and pushed the first mile in 8:17. I knew I couldn't hold that pace, but I've been trying to push at a faster pace a little more often. I figure running a few miles after getting pretty tired is good training, too. |
| Mizuno Wave Rider 15 Miles: 4.50 |
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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 | 0.00 | 3.00 |
| Cross training - basketball. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.40 | 0.00 | 0.00 | 6.40 |
| 6.4 miles @ 9:00/mi North on Murdoch Trail solo. |
| Mizuno Wave Rider 15 Miles: 6.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.50 | 0.00 | 0.00 | 0.00 | 3.00 | 5.50 |
| 5.5 miles @ 10:41/mi. Water tank hills solo. The hills are just as steep and hard as I remember. I noticed a hot spot on my right foot as I got to Canyon Park so I took off my shoes and ran barefoot through the grass to other end of Canyon Park where the grass ends (about 1/3 of mile). I then put my shoes back on for the last mile home. Seemed to work to prevent a blister. |
| Saucony Guide TR 2 Miles: 5.50 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Cross training - basketball. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 1.50 | 6.00 | 0.00 | 0.00 | 7.50 |
| I haven't logged any runs since June, but I have been running. In fact, after three years of injury and slow to no running. my experience at the Ragnar Relay Wasatch Back and today's run have made me feel something I haven't felt in a long time...I feel like a real runner again. I've thought, "I'm baaaack!", but I but I'm still a long way from being back to my 3:07 finish at the 2007 St. George marathon. I'm currently just hoping to be closer to 4:00 than 4:30 this year. 7.5 mi at 8:05/mi Today I ran with Wayne, Kevin, Grant Larry, and Jolene. I ran 7.5 miles down South Fork to Canyon Glen park. Larry started farther down the canyon, but the rest of us ran mostly together for the first 2.5 miles or so (7:52, 8:10, 7:53). During the third mile Grant had dropped back and Wayne and Kevin had pulled ahead. Jolene told me she wasn't going to hold the pace and to go catch Kevin and Wayne. As I picked up the pace it felt so good that I went on past Kevin and decided to push hard to try to catch Wayne, who had pulled even farther ahead, by the time we got to Vivian park. I knew I'd be tired for the last 3 miles, but hard is good sometimes. I think I closed the gap slightly, but he was still 100 yards or so when we got to Vivian. I saw 6:58 as my split for mile 4, and 6:47/mi for the last 1/4 mile to Vivian. I think its been three years or more since I've run a sub-7:00 mile. Sure it was downhill, but I don't care. As I expected, I was beat and the last 3 miles were tough (9:11, 8:25, 8:22). I averaged 8:05/mi overall for the 7.5 miles. Very encouraging for me. I didn't have any aches or pains to speak of either (knock on wood). I had taken 2 ibuprofen before the run and my sore right hip didn't bother me at all during the run. After sitting in the car to drive Larry back up to Trefoil to his car then back home, my hip had stiffened some, but not too bad. I really enjoyed today's run. I was finally with the old running buddies again, the weather was nice, the canyons were beautiful, and I'm pleased with how I ran. I'm beginning to remember why I enjoyed running so much. [Now I guess I'd better go back and log my runs from the past month or so.] |
| Mizuno Wave Rider 15 Miles: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 12:14/mi. Murdoch Trail north - with Larry, Nick, and John. This was mostly a social run, except for the last mile that I ran in 7:58. |
| Mizuno Wave Rider 15 Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Cross training - basketball, 3-on-3 full court. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 11:33/mi. Murdoch Trail north. Another social run with Nick and John. I ran the last mile in 8:32. Running 12-14 minute pace seems to beat my body up much more than running at 8-9 minute pace. I enjoy the conversation, and the time on my feet is probably good marathon training, but I don't know how much of it my old joints can handle. |
| Mizuno Wave Rider 15 Miles: 8.00 |
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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 | 4.00 | 7.25 |
| 7.25 miles @ 11:16/mi. Water tank hills solo. Added a little trail mileage at the top. |
| Mizuno Wave Rider 15 Miles: 7.25 |
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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 | 0.00 | 3.00 |
| Cross training - basketball, 2-on-2. Great fun exchanging assists with my son Andrew. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 6.10 | 0.00 | 0.00 | 12.10 |
| 12.1 miles @ 8:58/mi. Solo to Vivian and back. Ran several miles with Kolby Wight on the way back. He was doing 18 miles and I could barely keep up. He pulled away at the end. I'll get back there. I feel good about sub-9:00 for 12 miles. Heading in the right direction. Out: 10:02, 9:37, 9:41, 9:51, 9:41, 9:02
Back: 8:25, 8:17, 8:04, 8:23, 8:34, 8:15 |
| Mizuno Wave Rider 15 Miles: 12.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 8 miles @ 9:24/mi. Murdoch trail north solo. |
| Mizuno Wave Rider 15 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Cross training - basketball, 3-on-3 full court. I was on a team with 2 young, fast, tall kids Kyle and Keegan. They helped carry the old, slow, short guy although I did contribute...assists, steals, rebounds, 3 pointers, middle of the key jumpers, drives with left handed layups. It was one of my better days. | | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.00 | 0.00 | 7.40 | 0.00 | 0.00 | 10.40 |
| 10.4 miles @ 9:22/mi. Murdoch trail north to 1100 N in PG. Mostly solo. I ran into Royce Bybee and Martin Wright a few miles in. Martin took a detour to run a big hill and I ran with Royce for 2 or 3 miles until we met up with Martin again and they turned back. I enjoyed the conversation. I went on to the pavilion at 1100 N in PG (near where we play basketball). On the way back I ended up chasing a runner ahead of me for 2-3 miles. I finally passed her with about a mile to go in my run, and told her how hard it was to catch her. I thought maybe I had pulled ahead a little, but when I turned off she was right behind me and wished be a good day. The trail is such a blessing to so many people. It was full of walker, runners, roller bladers, and lots of bikers. I try to greet as many as I can, and most are very friendly and say "Good morning" right back. I feel a little sorry for the ones who don't. I very much enjoy the ones who do. |
| Mizuno Wave Rider 15 Miles: 10.40 |
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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 @ 9:32/mi
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| Mizuno Wave Rider 15 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.80 | 0.00 | 0.00 | 0.00 | 0.00 | 8.80 |
| 5 miles @ 10:20/mi
3.8 miles @ 16:51/mi
I'm back-logging, but if I recall correctly this is when I strained my right calf and walked back about 4 miles to the car to try to avoid a more severe calf pull.
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| Mizuno Wave Rider 15 Miles: 8.80 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 64.55 | 7.50 | 38.40 | 0.00 | 7.00 | 117.45 |
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| Altra Instinct 1.5 Miles: 3.00 | Mizuno Wave Rider 15 Miles: 90.45 | Saucony Guide TR 2 Miles: 5.50 |
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