Every Race is an Adventure!

May 09, 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

Tue, Aug 07, 2007

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
2.75	3.00	0.00	0.00	0.00	5.75

After a mile or so of warm up over to the track, Larry, Wayne and I did 3x1 mile repeats, with a 1/4 mile rest in between. My times were 6:48, 6:56, and 6:36. I feel pretty good about the times, although the consistency could be better, but my focus was on my form, trying to run efficiently.

I felt like I was running pretty smoothly, but it must not have been too impressive. There were two groups of cheerleaders, one on each side of the track, and I even knew one of the girls in each group and we greeted each other, but still our athletic prowess didn't elicit a single cheer out of either group. Actually, on one lap I think Larry did ask Stephanie for a cheer and she said something like, "Way to go, Larry, you're doing good." We figured they were saving their enthusiastic cheering for the young bucks...potential dating partners. Come to think of it, I can't remember ever hearing any good running cheers. Maybe something like "Kick again! Kick again! !Harder! Harder!" or "Larry, Larry, he's our man! If he can't hold his pace to the end, no one can!"

The weather was great and it was another enjoyable morning running with Larry and Wayne.

Comments

From Sasha Pachev on Mon, Aug 13, 2007 at 17:33:47

This workout would have been helpful if you ran the exact same splits, but without the 0.25 break in between. If that pace felt hard, like you could not have sustained it for 3 miles with a reasonable degree of comfort, then something is very wrong.

From Sasha Pachev on Mon, Aug 13, 2007 at 17:36:29

Also, never cut your mileage on the speed day. If you feel you need to do that, this is a clear indicator you are not ready for speed work. If you are running out of time, do a long tempo, this helps get the mileage in a shorter period of time. A track session usually takes much more time to put in the appropriate mileage.

From Paul T on Mon, Aug 13, 2007 at 18:37:14

Thanks, Sasha. I always appreciate you taking the time to give me feedback and advice. I credit your help and the blog for much of my improvement over the last couple of years (even though I've had to run all the miles myself...isn't there someway for someone else to run them for me occasionally?).

My PR 5K pace is 6:25/mi. I think I could have held the 6:36 pace for 3 miles, but not "with a reasonable degree of comfort". I do think I could have held the 6:48 or 6:56 pace without too much discomfort.

Regarding the lower mileage on Tuesdays, I try to take it a little easier on Tuesday for two reasons. First, I generally do two-a-days on Monday and Wednesday, with the noon runs usually being pretty quick with my Novell buddies, so I don't want to overdo it on Tuesday.

Second, and most importantly, I've committed my Tuesday and Thursday runs to running with Larry. I will generally do whatever he wants to do on those days. He's the only neighborhood running buddy still running for now, and a real good friend. He got me back into running after 20+ years off. I think this will be his 18th St. George Marathon this year. He's been around a 3:40-3:45 marathoner the past few years, but has been struggling with some injuries this year.

I know I could add some mileage before or after our runs on Tuesday and Thursday, and I occasionally do, but I enjoy talking with Larry and his wife (who is usually heading out to walk) before our runs, and I enjoy walking our dogs around the block together after our runs.

Maybe it's a function of my age, but for whatever reason the social aspects of my running currently take a priority over my performance. I'm trying to balance that with your sage advice on how to improve my running. So far I've been managing to improve and set new PRs, so I think I'll continue the balancing act.

For example, I have boosted my mileage and had 55 and 59 miles the last two weeks. I also talked Larry and Wayne into doing 1 mile repeats last week instead of 1/2 mile repeats. Tomorrow I think I'll just do a 3 mile tempo run on the track while they are doing their repeats. The last thing I want, however, is for Larry to think he is holding me back and stop coming out to run. A PR for me isn't worth that.

Please continue to offer advice as you feel inclined and have time. I do value it. Thanks.

From Sasha Pachev on Mon, Aug 13, 2007 at 18:39:51

Paul - there is always a way to include a much slower runner into your workout without sacrificing the quality. E.g you can run a 4 mile tempo with Larry sitting out a lap after every mile.

From Paul T on Mon, Aug 13, 2007 at 18:43:16

I'll have to get more creative. I like the 4 mile tempo suggestion. I think I'll try it. Thanks.

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