| 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 | | 57.10 | 7.50 | 43.50 | 0.00 | 15.00 | 123.10 |
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| Saucony Guide 6 II Miles: 36.00 | Saucony Guide 7 Miles: 77.80 |
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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 @ 9:57/mi. Murdock trail north solo. Easy day easy.
After working my legs hard on Thu, Fri, and Sat I needed an easy day today. (See Kevin, I don't always run fast when you don't make it out.)
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 8:23/mi. Orem library route solo.
I ran the entire run uptempo, and threw in 3 fartlek sections:
0.8 @ 7:28/mi (slight downhill)
0.5 @ 7:17/mi (slightly more downhill)
0.66 @ 7:33/mi (slight uphill at end of run)
It feels good to be able to run hard again. I'm still cautious to go all out. There's no rush. I'm satisfied with incremental improvement. Honestly, I'm a little surprised I'm running as well as I am. I'll just enjoy it while I can.
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| Saucony Guide 7 Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.50 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:08/mi. Murdock trail south solo in a light rain.
Easy day, but threw in a fast downhill 0.5 mile (400E to Main on 1600N) @ 7:01/mi.
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 5.90 | 0.00 | 0.00 | 5.90 |
| 5.9 miles @ 8:49/mi. Lost Lindon loop solo.
I was thinking of running the 2 mile hill up to the Dry Canyon trailhead. I got a late start knew I needed faster miles so I turned left at the 4-way stop at Main St. and headed to the old Lindon loop. I made a wrong turn or too in Lindon/PG in the dark and for a mile or two I wasn't exactly sure where I was. Fortunately, it's hard to get lost with most of the streets running north-south and east-west and with Mt. Timpanogos on one side and the freeway noise on the other. I wanted to get in about 6 miles and get back home by 6:45am for family prayer and scripture study. Winding my way on unfamiliar streets I still arrived back home at exactly 6:45am having gone 5.9 miles. Close enough for me.
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| Saucony Guide 7 Miles: 5.90 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.10 | 0.00 | 0.00 | 0.00 | 6.00 | 12.10 |
| 12.1 miles @ 10:34/mi. Dry Canyon to Battle Creek to Grove Creek trailheads then down to the Murdock trail and back home.
Splits up to Dry Canyon and on the up/down trails: 10:47, 12:52, 12:28, 11:46, 11:25, 11:49
Splits on paved road/trail: 9:33, 9:15, 9:26, 9:18, 9:22, 9:04
After running the 6 miles up and down in the foothills, my legs were pretty tired for the 6 mile run back home. I felt like mentally I held on pretty well and maintained a solid effort. I've been focusing on speed more lately. This was a good 2.5 hour run that shifted the focus back towards endurance.
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| Saucony Guide 7 Miles: 12.10 |
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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 @ 10:05/mi. Murdock trail north solo. Easy day easy.
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.30 | 3.50 | 0.00 | 0.00 | 0.50 | 6.30 |
| 6.3 miles @ 8:49/mi. Murdock trail south to Wil's.
At Wil's I turned north up the hill and looped back around to Cascade, then back to Murdock trail until 1600 N, then down the Fast Half Mile from 400 E to Main, to home.
I pushed mile 2 @ 7:46/mi.
After the climb up the hill by Wil's I pushed the next two miles: 8:32, 8:27
Pushed the Fast Half Mile @ 6:55/mi
It felt like a good workout. The weather's been great for running...clear roads, good air...but it won't last all winter. I'll take it while it's here.
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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 @ 9:40/mi. Murdock trail north/Lindon loop solo.
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| Saucony Guide 6 II Miles: 6.00 |
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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 | 4.00 | 5.50 |
| 5 miles @ 9:56/mi. 2000 N to Dry Canyon then Murdock trail solo.
The uphill miles were slow but steady. I averaged about 7:40/mi coming down, not pushing. About 9:20/mi on the level trail.
I walked for about 0.15 miles near the end when I felt some tightness in my left calf. I then jogged the last 0.35 miles home without pain. Time to roll the calves.
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| Saucony Guide 7 Miles: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 9:12/mi Murdock trail north with Kevin.
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| Saucony Guide 7 Miles: 10.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.00 | 0.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 6 miles @ 9:09/mi Murdock trail north with Kevin.
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 1.00 | 0.00 | 0.00 | 4.00 | 6.00 |
| 6 miles @ 9:55/mi Hills up to Dry Canyon then Murdock trail north solo.
1.0 @ 12:13/mi
1.0 @ 13:41/mi
0.75 @ 7:44/mi
0.75 @ 6:31/mi
0.3 @ 9:49/mi
0.5 @ 7:35/mi
0.4 @ 10:36/mi
0.5 @ 7:50/mi
0.3 @ 10:49/mi
0.5 @ 9:27/mi
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| Saucony Guide 7 Miles: 6.00 |
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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 @ 9:21 Murdock trail north solo. Easy pace.
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| Saucony Guide 6 II Miles: 6.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.70 | 0.50 | 3.50 | 0.00 | 0.50 | 6.20 |
| 6.2 miles @ 8:38/mi Murdock trail south solo.
1.5 mile @ 7:55/mi
2.0 miles @ 7:58/mi
0.5 mile @ 6:37/mi (downhill - Fast Half Mile)
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| Saucony Guide 7 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles @ 8:26/mi Murdock trail north solo.
A 7 mile tempo run at marathon pace effort.
9:02 (uphill, warmup)
8:31
8:18
8:36
8:25
8:28
8:21/mi for 0.5
7:15/mi for 0.5 (downhill)
Both yesterday and today I almost decided to not run. Both days I got in pretty good workouts. Seemingly small decisions (get out of bed and run) can have large impacts. I suppose a key is to be aware of those decision points and make the little bit of extra effort to make the right decision. Some choices are clear, others not so clear. At age 14 I decided to have the gospel of Jesus Christ be my standard. I've still chosen poorly many times, and still do, but at that decision point I made the right choice. The price was high...everything...but the return on investment...priceless.
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| Saucony Guide 7 Miles: 7.00 |
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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 @ 8:24/mi
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| Saucony Guide 7 Miles: 6.00 |
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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 in PG with Andrew and company.
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| 13.1-ish miles @ 8:57-ish. BYU Smith Fieldhouse solo.
I haven't been running much during the break for several reasons: 1) let my legs recover a bit, 2) busy with family stuff, 3) snow and freezing conditions have left the roads in poor condition for running.
I really felt like I needed a good run today. With frigid temperatures and high winds (semis blowing over on the freeway), I opted to drive to Provo and try the Smith Fieldhouse indoor track. The website said it was open...and it was.
There were quite a few people running...and the BYU cheer squads were practicing on one of the courts inside the track.
I decided to try running a half marathon at marathon pace effort. With other runners to pass, I probably started out too quickly...but it was fun. I think I averaged about 8:30 pace for the first 5 miles, then gradually slowed.
Besides a few college-age kids doing speed work, I was only passed once by another distance runner, an old guy like me. He passed me when I was about 4.5 miles into my run but as I suspected/hoped, it was on his first lap. He never passed me again and only ran 4 or 5 miles.
I felt like I maintained a pretty solid effort and managed to finish pretty strong. I recovered pretty quickly and feel good.
I stopped at Harmon's on 800 N to get gas on the way home. I can't recall ever being in a stronger or colder wind. Leaving Harmon's and head north on 800 E the strong wind was blowing the drifting snow horizontally in near white out conditions. I was glad to get home, and glad I chose to run on the indoor track.
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| Saucony Guide 7 Miles: 13.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 57.10 | 7.50 | 43.50 | 0.00 | 15.00 | 123.10 |
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| Saucony Guide 6 II Miles: 36.00 | Saucony Guide 7 Miles: 77.80 |
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