| 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 | | 68.55 | 5.00 | 53.50 | 0.00 | 4.00 | 131.05 |
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| Saucony Guide 7 Miles: 100.05 | Saucony Guide 6 II Miles: 6.50 | Mizuno Wave Rider 15 Miles: 24.50 |
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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 |
| 3 miles @ 9:15/mi Neighborhood 5K route.
Easy pace with a few strides.
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| Saucony Guide 7 Miles: 3.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| I read an article that recommended running 10-20 minutes at easy pace the day before the marathon. It felt right to me, so I gave it a try. I think I liked it and will probably continue to do it in the future.
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| Saucony Guide 7 Miles: 1.50 |
| | Add Comment |
| | Race: |
St. George Marathon (26.2 Miles) 03:47:47, Place overall: 1694, Place in age division: 152 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Race goals:
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Goals
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Strategy
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Results
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1. 3:40 (BQ since I'll be 55 by next April).
2. 3:45.
3. Sub 4:00.
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Run a smooth, steady, efficient, cruising pace from the start. Be careful not to go out too fast, or too slow. Coast, not push, up the hills. Take the brakes off down the hills.
For the first time in about 4 years I feel like I'm finally in shape to race a marathon. I feel healthy. I've dropped some weight (more to go). I feel good about the speedwork, hills, mileage, and long runs I've done.
I'm excited to see what I can do. I know to expect the unexpected. Any number of things may go wrong. The only sure thing is that, good or bad, it will be an adventure. I'm hopeful for a good adventure this year.
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I feel like my race strategy was good, I held marathon pace effort well, pulled out all that my training had earned me, and left it all on road.
I'm pleased with 3:47:47, about 23 minutes faster than last year. I feel like I trained well this year, but after years of injury I was also prudent. I was careful to not push too much too soon. I feel like there is still considerable room for improvement.
My results today are very encouraging. With careful and consistent training, I think it may be possible to get back under 3:30.
The great thing about running for me is that I really just enjoy running. Having postive race results is awesome, but I wouldn't keep running if that was my only motivation. I thoroughly enjoy the journey.
Still, I love the adventure of a race. I was grateful for the great weather and good results today.
The best part of the weekend was the people. We loved staying with Lyle & Vesta and friends/family/grandkids (even the fake dead mouse prank), and sharing Brick Oven, 10 Year Dinner, and Taco Fest with Larry & Jo Marshall and friends/family/grandkids. I enjoyed seeing many other running friends I don't see often enough.
By far, the highlight was having Karen with me again this year. It was a sacrifice for her to come. Her support meant so much to me.
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Stay nourished and hydrated.
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Carbo load and hydrate as usual ithe week before.
Lorna Doone cookies and water before and halfway through.
2 Clif Bloks with 4+ oz water per aid station.
Eat bananas and oranges when available.
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I followed this plan carefully through the first half. I skipped the shot bloks at a couple of the later aid stations. I didn't skipp water at any of the stations except 25 (which I always skip). I loved the Lorna Doone's before and during the race. I don't know how much they helped but they sure tasted better than the shot bloks, and on paper have abundant sodium, postassium, and calories. (I heard about them from an ultra runner.)
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More details:
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Miles
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Plan
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Actual Splits/Comments
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1-7
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Downhill (7:30-8:30/mi)
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8:08, 8:29, 7:53, 7:56, 8:13, 7:50, 7:40.
Avg. 8:01
All mile splits were within the target range. I felt I held marathon effort pretty consistently. The slower miles had uphll, the faster miles had more downhill.
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8
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Steep uphill - Veyo (10:00-11:00/mi)
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11:16. My bursting bladder forced a potty stop part way up the hill. It felt like it lasted forever. It was probably close to two minutes.
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9-11
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Uphill to Dammeron Valley (9:30-10:30/mi)
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9:17, 9:11, 9:54.
I held to my plan to coast (not push) the uphills. I was pleased with my pace. There's a lot of uphill during mile 11.
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12-14
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Slight downhill thru Dammeron Valley (9:00-10:00/mi)
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9:28, 8:40, 8:47.
Mile 12 started before the uphill ended. Once I hit the downhill my pace easily improved.
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15-17
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Big downhill – Snow Canyon (8:00-9:00/mi)
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7:46, 7:11, 8:15.
This is one of my favorite sections of the race. I leaned forward at the ankles and took the brakes off and passed tons of runners without feeling like I was expending any more effot. I flew past the spectators at Snow Canyon with a smile on my face slapping hands with many of them.
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18-19
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Downhill (8:30-9:30/mi)
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8:29, 9:53.
I think three times along the way I heard spectators say "this is the last hill". I think they were all lying. Prior to the race my buddy Larry (24 St. George marathons) told me these were tough miles where you found out how well you were doing. I maintained marathon effort, but it was beginning to feel harder to do so.
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20-21
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Big downhill – Twist Hollow (8:00-9:00/mi)
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9:00, 7:42.
I took the brakes off again and leaned again and felt good about the 7:42 mile, but it was getting harder and harder. My quads, especially my right quad, was feeling pretty sore in the later miles. I had taken ibuprofen at 13 I think, and got some Icy Hot at 17 or 19, which helped some. I need more downhill training next year.
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22-24
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Downhill (8:30-9:30/mi)
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9:11, 8:46, 8:09.
My mental toughness, and the downhill, helped me keep moving forward, but I was running out of gas. The support from the spectators helped.
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25-26.2
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Downhill – push, w/ crowd (8:15-9:15/mi)
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9:18, 9:29.
Even the great support from the crowd wasn't enough to get me to hit my target pace these last two miles. I was pleased to just not walk. I feel I did well mentally to run as fast as I did.
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Total
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3:40 to 4:00 (8:24-9:10/mi)
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3:47:47.
I'm totally satisfied. I feel like my race strategy was good, I held marathon pace effort well, pulled out all that my training had earned me, and left it all on road.
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| NAME: |
Paul Thomas |
| EVENT: |
Marathon |
| DATE: |
4 October, 2014 |
| BIB/DIV: |
2746 / MENS 50-54 |
| TIME: |
3:50:02 (gun) / 3:47:47 (net) |
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Result in Entire Field - 1694th place
4105 finishers behind. 29% of finishers ahead.
Result in Gender (Men) - 1131st place
1943 finishers behind. 37% of finishers ahead.
Result in Division (MENS 50-54) - 152nd place
173 finishers behind. 46% of finishers ahead.
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LEGEND
The location of the figure on the line shows your position in the finish order of the race. The closer the figure is to the right, the closer you were to the winner. |
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FACTS
Who's who
Of the 5799 who finished, 47% were Women and 53% were Men.
Opposite Sex
For the record, you were ahead of about 79% of women runners.
Timing Info
Your start delay: 2m 15s.
This page based on NET
Click images for GUN times. |
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| FINISH Time |
| FINISH Net |
3:47:47 |
| FINISH Gun |
3:50:02 |
| Location |
Net Time |
Clock Time |
Pace |
Pace Between |
| 5K |
25:27 |
27:42 |
8:10 /mi |
| 7:54 /mi |
| 10K |
50:00 |
52:15 |
8:03 /mi |
| 9:26 /mi |
| 13.1 |
1:55:08 |
1:57:23 |
8:46 /mi |
| 8:10 /mi |
| 30K |
2:40:24 |
2:42:39 |
8:36 /mi |
| 8:53 /mi |
| FINISH |
3:47:47 |
3:50:02 |
8:41 /mi |
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| Saucony Guide 7 Miles: 26.20 |
| | Comments(3) |
| | 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 @ 10:59/mi.
Easy run to shake out the legs after the marathon. A few minor aches and pains, but mostly felt pretty good.
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| Saucony Guide 7 Miles: 3.00 |
| | Add Comment |
| | 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 @ 9:00/mi. Legs feeling pretty much back to normal.
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| Saucony Guide 7 Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 4.10 | 0.00 | 0.00 | 10.20 |
| 4.1 miles @ 8:53/mi
6.1 miles @ 10:14/mi
Kevin had to get out early so I ran 4 miles with him then met Lyle and ran another 6 miles. I enjoyed both runs. Even though the second run was slower, by the end of it I was pretty tired. Still recovering from the marathon I suspect.
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| Saucony Guide 7 Miles: 10.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 miles @ 10:18/mi. Murdock/Lindon loop with Lyle.
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| Saucony Guide 6 II Miles: 6.50 |
| | 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 |
| 3 miles @ 9:55/mi. Short loop with Lyle. I had to be in Salt Lake early. Lyle had a four wheeler roll over on him the day before. His back was a little sore but he said he felt better by the end of the run.
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| Saucony Guide 7 Miles: 3.00 |
| | 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 @ 8:33/mi. Solo run on Murdock trail. Tried some up tempo today. It felt pretty good.
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| Saucony Guide 7 Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.50 | 1.00 | 2.00 | 0.00 | 0.00 | 10.50 |
| 7.5 miles @ easy pace
2 miles @ marathon pace
1 miles @ 6:58/mi
Wayne and I ran from Vivian Park up to Big Springs park (3 miles), around the Big Springs loop (4 miles), then back down to Vivian. Kevin didn't have time for the whole run so he parked at Big Springs then ran down to meet us coming up. That way he could head out after the Big Springs loop. Larry and Jo had said they weren't coming. We were pleased when they surprised us as they drove by while we were running up to Big Springs. They just hiked/jogged the Big Springs loop. It worked out that we met them right at the spring. We talked a while then ran with them a bit. Eventually Kevin, Wayne, and I went on ahead.
I felt the need to go the bathroom coming on so I pulled ahead on the downhill dirt road and ran ahead to the bathroom. The downhill felt good so I took the brakes off. I was at 6:45 pace at one point and ended up averaging 6:58 pace for a mile or so. I very much enjoyed it.
I enjoyed the whole run. The fall weather was great. The autumn leaves were past their prime, but the mountains were still beautiful. Kevin said he loves the smell of the fallen leaves. I hadn't really thought about it before, but I enjoyed it as well. Mostly I enjoyed being with my running buddies.
By the end of the run Wayne and I were feeling a little like the end of the marathon, but that's not a bad thing. We both commented during the run how much we simply enjoy running. Some people don't get it, but I suspect if you're reading this you maybe do.
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| Saucony Guide 7 Miles: 10.50 |
| | Add Comment |
| | 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 @ 8:53/mi. Murdock/Lindon loop.
I was expecting to meet Lyle and Kevin this morning. Due to a lengthy bathroom visit, I was a tiny bit late getting out the door. I ran towards the direction Lyle comes from, but after a block or two I began to fear he had already gone by. I turned and headed towards Kevin's house. I picked up the pace and held it for most of the 6 miles, but I never did see Lyle or Kevin. I don't know if I missed them or they didn't get out. Oh well. It was a good run anyway.
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| Mizuno Wave Rider 15 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| 6.1 miles @ 9:58/mi. Murdock trail south to Wil's Canyon Stop.
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| Saucony Guide 7 Miles: 6.10 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:21/mi. Murdock trail north with Kevin and Lyle.
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| Mizuno Wave Rider 15 Miles: 6.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:08/mi. Murdock trail north solo.
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| Saucony Guide 7 Miles: 6.20 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.75 | 2.00 | 2.00 | 0.00 | 0.00 | 9.75 |
| 6.5 miles @ 10:27/mi
3.25 miles @ ? (watch error)
I ran with Wayne and Kevin from Timpanogos Park to Vivian Park and back. Our watches had trouble connecting with the satellites at times.
We stayed together on the way up. Kevin had to get back so he pushed a little faster on the way back and Wayne told me to go with him. We ran 8:15-8:30-ish pace until Nunn's Park. I sent Kevin ahead and stopped at the bathroom. I then waited for my watch to lock back in. I wanted to push the two miles from Nunn's to Timpanogos and wanted to know my pace.
The Army soldiers were there again today. They do some fitness tests that include that 2 mile run. I ran the first mile in 7:11, very good for me. I had slowed to around 7:30 the second mile but then the first Army runner passed me. I hung onto him from behind (not literally) and ran 7:06 pace the second mile, passing Wayne with about 1/4 mile to go.
Very enjoyable morning.
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| Saucony Guide 7 Miles: 9.75 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 6.3 miles @ 8:59/mi. Murdock trail north with Kevin.
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| Mizuno Wave Rider 15 Miles: 6.30 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.60 | 0.00 | 0.00 | 0.00 | 4.00 | 5.60 |
| 5.6 miles @ 10:21/mi. Dry Canyon trailhead solo. Easy hill work in the dark.
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| Saucony Guide 7 Miles: 5.60 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 2.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:06/mi. Murdock trail north with Kevin.
I started out intending to do an easy run (10:22 first mile with some uphill). We sped up a little when I picked Kevin up 0.6 miles into the run. He said he had to be back at 6:20 so when we turned around at 6:00 we picked up the pace. We were at 8:15 pace for a bit but averaged 8:30-ish pace for a couple of miles. I dropped to 9:30-ish pace after I dropped him off for about a mile then dropped back down to 8:35 pace for the last 1/4 mile.
Since I didn't push really hard yesterday, I think this mixed easy/hard day was probably okay. However, I need to be careful to keep my easy days easy.
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| Mizuno Wave Rider 15 Miles: 6.00 |
| | 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 |
| 6 miles @ 9:32/mi. Murdock trail north with Kevin. Easy day easy.
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| Saucony Guide 7 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 68.55 | 5.00 | 53.50 | 0.00 | 4.00 | 131.05 |
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| Saucony Guide 7 Miles: 100.05 | Saucony Guide 6 II Miles: 6.50 | Mizuno Wave Rider 15 Miles: 24.50 |
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