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Week starting May 31, 2009

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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
25.103.004.500.005.0037.60
Brooks Axiom Yellow Miles: 19.10Saucony Guide Blue Miles: 12.50Saucony Trigon 5 Miles: 6.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.001.000.000.000.006.00

Another beautiful morning! Lindon loop (6 miles) with Larry and Wayne. I pushed mile 4 in 7:04 but the remaining miles were at an easy pace.

Brooks Axiom Yellow Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.002.006.00

Larry, Wayne, Kevin and I ran the 2000 N route this morning. Kevin was pushing the hill pretty hard and got ahead of us. I decided to try to catch him. I did, but it wasn't easy. It looks like he's still got his uphill running legs. I ran the rest of the run at an easy pace. Wayne and Kevin pushed ahead a couple of times and then waited for Larry and me.

Saucony Guide Blue Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.003.006.00

Larry, Wayne and I ran the water tank hills this morning. It was another beautiful morning. The mountains seem unusually green this spring. I usually like to pushed hills and then push again the last mile home, but not today. I was content with an easy pace and conversation.

My left foot has been feeling a little weak this week, with some twinges of pain a couple of times on Monday. It hasn't bothered me while running, but I've decided to not press my luck this week and just keep the pace easy.

Saucony Trigon 5 Miles: 6.00
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.001.500.000.006.50

Larry, Wayne, and Kevin and I ran the route towards Provo Canyon. I kept wanting to run faster, but my left foot has been sending warning signals so I've been taking it easy. On the way back Wayne and I doubled back to wait for Kevin (who had stopped at a bathroom) and then we all pushed until we caught Larry at 800 E.

After we crossed 800 E on 1200 N (going west) Wayne started pulling ahead. I asked Kevin and Larry if either of them wanted to chase Wayne, but they left it to me. I pushed up to sub-7:00 pace and was closing the gap when Wayne stopped at 400 E and started walking back towards me. It turns out he was only planning to push to that point then rejoin us. I motioned for him to keep going and caught him as he got back up to speed. We then pushed the last mile or so home. My foot actually felt better running faster. I guess that makes sense...more efficient stride, less pounding...and gets the run done faster so less time on feet.

Saucony Guide Blue Miles: 6.50
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

I got up early with the intent to run but I thought about some important things I needed to get done and felt impressed to do them instead and rest my foot for Saturday's run.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.102.003.000.000.0013.10

Larry, Wayne, Kevin and I ran the Provo Canyon to Vivian route, joined by Kerry and Nathan. We left around 5:30am. When Larry, Kevin and I arrived Wayne, Kerry, and Nathan were already there. As they got out of their cars Nathan's first words were, "You guys are crazy!", referring to the time of day. I tried to assure him he wouldn't regret it.

We all ran pretty much together at an easy pace the first 3 or 4 miles, then Kerry, Nathan and I pulled ahead a little. Mile splits going up were: 9:37, 9:34, 9:24, 9:35, 9:02, 8:44

After a bathroom stop, we started with Larry and Kevin on the way back. Wayne had turned back after 5 miles. He's tapering for the Teton Dam marathon next week and also had somewhere to be this morning. Nathan and Kerry start to pull ahead and Larry and Kevin told me to go ahead and run with them. I get to run with Larry and Kevin all the time.

Nathan, Kerry and I gradually increased to around a 7:25/mi pace. I told them about my recent pattern of pushing the two miles from Nunns to Timpanogos (and the fountain). As we rose out of Nunns the pace quickly quickened. I was thinking of pushing to about a 7:00/mi pace, but Nathan and I were soon running at a 6:30/mi pace. When we realized it he offered to back off a little but I said I'd like to hold it as long as I could. We finished the first mile in 6:36. Nathan was still cruising but I was slowing so I cut him loose. He ended up running the second mile in 6:15; I was please with my 6:52.

Mile splits coming back were: 8:42, 8:03, 7:28, 6:36, 6:52, 7:28

We ran back to meet Kerry who wasn't far behind. Nathan went on to meet Larry and Kevin while I ran in with Kerry. After chatting with him a bit, I headed back up the trail again. It wasn't long before I saw Larry, Kevin and Nathan coming. Colby Wight was a little ahead of them and stopped to talk to me about the UVM he's running next week (I ran it last year). I ended up running in with him just a little ahead of the other guys. Nathan head on down towards Wil's Pit Stop for some miles. He's sure running well...and I think he now better appreciates 5:30am runs. It was beautifully awesome this morning. I can't think of a better way to start the day...early morning, great weather, nature's beauty, good buddies, and an exhilirating run.

Brooks Axiom Yellow Miles: 13.10
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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
25.103.004.500.005.0037.60
Brooks Axiom Yellow Miles: 19.10Saucony Guide Blue Miles: 12.50Saucony Trigon 5 Miles: 6.00
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