| 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 | | 93.40 | 0.00 | 14.00 | 2.25 | 6.00 | 115.65 |
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| Saucony Guide 7 Blue 1 Miles: 32.20 | Saucony Guide 7 Blue 2 Miles: 39.15 | Saucony Guide 7 Miles: 3.50 | Saucony Fastwitch 6 Miles: 5.25 | Saucony Guide 7 Black 1 Miles: 13.55 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| 5.3 @ 10:30/mi
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| Saucony Guide 7 Blue 1 Miles: 5.30 |
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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 |
| Bball
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 3.00 | 6.50 |
| 6.5 miles @ 10:32/mi. Water tank hills solo.
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| Saucony Guide 7 Blue 1 Miles: 6.50 |
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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 | 0.00 | 2.00 |
| Bball
I rolled my ankle. I was wearing an ankle brace or it would have been much worse. It was pretty painful but I was able to walk on it, and even jog a little, but I didn't keep playing. I tightened my shoe slightly to keep any swelling down then iced it when I got home. I think I'll be able to run on it in 2-3 days.
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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 |
| 3 miles @ 9:42/mi. THS track solo.
I thought Larry was heading to the track at 5:15am but I never saw him. On the way there, about 3/4 mi. into the run, I felt a little twinge in my injured ankle and almost turned back. Instead I decided to walk the last 1/4 mile or so to the track to see if maybe Larry was ahead of me. I only walked briefly before I felt like jogging again.
I ended up running one lap uptempo to see how it felt on my ankle. I ended up running a couple of more then decided to err on the side of prudence and head home.
1/4 mile splits (pace): 7:02/mi, 6:55/mi, 7:24/mi
I think I'll skip running tomorrow and hope I can do a moderate run on Saturday.
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| Saucony Guide 7 Blue 2 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 3.00 | 0.00 | 0.00 | 8.25 |
| 8.25 miles @ 9:15/mi Provo Canyon trail with Wayne.
Wayne and I ran from the mouth up past Bridal Veil and back. It was a beautiful morning in a beautiful place. We went up easy and pushed the last 3 miles down from Nunn Park.
Splits: 11:07, 10:16, 10:20, 10:17, 8:36, 7:33, 7:58, 7:51
Wayne been recovering but was only a little behind me...the fastest he's run in a while. As we were chatting in the parking lot after the run Greg Wrubell greeted us after his run and it was nice chatting with him for a few minutes. He mentioned he ran Ragnar again (he ran it with us about 9 years ago) and said he saw Kerry Southworth and our old team at the start of one of his legs.
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| Saucony Guide 7 Blue 2 Miles: 8.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| 4.7 miles @ 10:40/mi. 2000 N hill up to Dry Canyon trailhead solo
A hard run at "easy" pace.
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| Saucony Guide 7 Blue 1 Miles: 4.70 |
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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 @ 9:10/mi. 2 loops of old neighborhood 5K route.
Beautiful morning. Perfect weather.
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| Saucony Guide 7 Blue 2 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| 3.5 miles. Easy run with Larry & Jolene.
We ran to the THS track where I did a few 1/4 mile repeats: 1:52, 1:43, 1:45 (7:19/mi, 6:39/mi, 6:41/mi)
Mostly I just enjoyed being with my running buddies again.
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| Saucony Guide 7 Miles: 3.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| 5 miles @ 9:02/mi. Out on Murdock trail, back through Lindon, solo.
Beautiful morning. Cruising pace.
At noon I played 3:3 basketball with my coworkers in a small church gym.
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| Saucony Guide 7 Blue 2 Miles: 5.00 |
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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 |
| Basketball in PG.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 12.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.40 |
| 12.4 miles @ 12:08/mi.
I started with Larry & Jolene in the foothills. We were planning to loop from water tank hill, over to and up Dry Canyon, take trail 41 to Rock Pile then down the water tank hills. After 1.5 miles to Dry Canyon we could tell Ozzie wasn't going to make it. We decided to run the 1.5 miles back to the car to take him home. We crossed paths with Hawk, Cheryl, and Amber Harper and talked with them at the police range parking lot for a while. Larry & Jo decided to go home with Ozzie.
I wanted to go more than 3 miles for my long run so I headed up the water tank hills and wandered trails down to the lower road and eventually to Canyon Glen park. I then ran the Provo River trail back to the mouth of the canyon then followed the Murdock trail back to 400 E 1600N then went down 1600N to Main and home.
Running in the hills was nice, but pace was easy and slow but still tired my legs. When the sun rose and the temps reached near 70 the heat started to take its toll. My pace once I got to the paved Provo River trail was 9:24, 8:56, 9:19. Most of the rest of the run was at double digit paces. I did manage 8:09/mi for about a 1/4 mile down 1600 N near the end.
After a week of a little more excercise (more cross training at least) and a little better eating (no sweets on Tue/Thu) I finally saw my weight drop a little on the scale after my run today. I hope it wasn't all from water loss.
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| Saucony Guide 7 Blue 2 Miles: 12.40 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles @ 10:18/mi. Extended neighborhood loop solo.
My legs were sluggish this morning, with a few aches and pains, likely lingering effects of Saturday's run. I decided to go shorter at easy pace and just loosen them up. I think it worked. We'll see how the rest of the week goes.
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| Saucony Guide 7 Blue 1 Miles: 4.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.00 | 0.00 | 0.00 | 2.25 | 0.00 | 7.25 |
| 5.25 miles @ 9:24/mi. THS track solo.
4 x 400: 3:40, 3:39, 3:37, 3:35 (7:15/mi)
1 x 200: 1:45 (7:00/mi)
Bball at noon.
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| Saucony Fastwitch 6 Miles: 5.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles @ 9:18/mi. Murdock trail north with Kevin.
Kevin's been gone vacationing and scout camping. It was nice to run with him again. Maybe I'll be able to back into a regular routine instead of the "if it feels right do it" mode I've been in...which isn't all bad.
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| Saucony Guide 7 Blue 1 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| 4.5 miles @ 12:33 THS track with Larry & Jolene
I just took it easy today to let my legs recover.
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| Saucony Guide 7 Blue 2 Miles: 4.50 |
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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 | 0.00 | 2.00 |
| Basketball in PG.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.15 | 0.00 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8.15 miles - Hope Campground towards Hobble Creek with Larry & Jo.
We followed the trail used by the Squaw Peak 50 going out and came back on the road. Everything was beautiful. We didn't go real far or fast, and stopped to chat at times. We were out for about 2.5 hours.
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| Saucony Guide 7 Black 1 Miles: 8.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.20 | 0.00 | 0.00 | 0.00 | 3.00 | 6.20 |
| 6.2 miles @ 11:00/mi. 1600 N to Dry Canyon trailhead to Water Tank hills to home solo.
I ran the Fast Half Mile at sub-7:30 pace, but most of the run, including the steep uphills was at easy but steady pace.
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| Saucony Guide 7 Blue 1 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| 5.4 miles - 0.3 @ 11:01/mi, 5.1 @ 9:26/mi. Murdock trail north, Lindon loop
I went to see if Larry was running @ 5:15am. When his house looked dark I went back home and went back out to meet Kevin @ 6:00am. I didn't meet up with him either so just did another steady, easy run to save a little energy for basketball on noon, which I did play.
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| Saucony Guide 7 Black 1 Miles: 5.40 |
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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 |
| My right foot was hurting so I didn't run.
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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 | 0.00 | 2.00 |
| My right foot was hurting so I didn't run again. I did decide to try basketball at noon. My right foot was hurting while warming up and then it struck me that the pain I felt was the same as when I tie my running shoes too tight. I loosened the laces a bit on my basketball shoe and played without pain. I think it was a too tight basketball shoe on Tuesday that led to my pain on Wed aand Thu morning.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I played basketball in PG with Andrew in the morning. At noon I played Ultimate Frisbee at work with some of the same guys I play basketball with. It was pretty fun. I think I'll keep playing when I can. I think some cross training may help prevent overuse injuries and maybe help me drop a few pounds...and it's fun.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 93.40 | 0.00 | 14.00 | 2.25 | 6.00 | 115.65 |
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| Saucony Guide 7 Blue 1 Miles: 32.20 | Saucony Guide 7 Blue 2 Miles: 39.15 | Saucony Guide 7 Miles: 3.50 | Saucony Fastwitch 6 Miles: 5.25 | Saucony Guide 7 Black 1 Miles: 13.55 |
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