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May 16, 2024

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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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Altra Instinct 1.5 Lifetime Miles: 83.50
Altra Lone Peak 1.5 Lifetime Miles: 21.80
Saucony Guide 7 Blue 2 Lifetime Miles: 376.95
Saucony Fastwitch 6 Lifetime Miles: 200.05
Saucony Guide 7 Black 1 Lifetime Miles: 271.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.004.004.000.001.0010.00

10 miles @ 8:37/mi.  Murdock canal north solo @ 3:30pm.

My running buddies were not available in the morning, and I wanted to get an early start to help Karen with some holiday preparations...and it was cold...so I postponed my AM run. About 3:00pm Karen and the girls went shopping so I decided to head out for a 10 mile run before the BYU football game at 5pm.

I decided to try to push the pace a little. After the first warmup (uphill) mile I held marathon pace effort for miles 2-5. This was mostly into a strong, cold headwind from the north. The key thing I wanted to do was to push miles 6-9 at threshold pace on the way back, before cooling down the last mile.

My splits were:
Warmup: 9:13 (uphill)
Marathon pace: 8:50, 8:55, 9:04, 9:26 (very slight downhill, headwind)
Threshold: 7:49, 7:58, 7:58, 7:49 (very slight uphill, tailwind)
Cooldown: 9:03 (downhill)

The cold headwind made the marathon pace miles a little more challenging. I was nervous about how much faster, if at all, I would be able to push miles 5-9. Turning around at mile 5 out of the headwind to a tailwind helped much more than I had anticipated. I feel good abaout hold sub-8:00 pace for 4 miles.

Part of the run today was to prepare mentally...and physically...for the 4 mile Earn Your Turkey run I signed up for on Thanksgiving morning. It looks like I should be able to run sub-8:00 pace if I work hard. I'm sort of hoping race day magic might get me closer to 7:30 pace and running the 4 miles in sub-30 minutes. Make it or not, I'm looking forward to the opportunity.

Saucony Guide 7 Miles: 10.00
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