"A Hefty Hunk Of Steamin Junk"

Spectrum 10K

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Miles:This week: 18.70 Month: 88.39 Year: 88.39
Kayano 24 Sage Green Lifetime Miles: 118.79
Kayano 24 Blue & Yellow Lifetime Miles: 135.41
Nimbus 19 Red & Blue Lifetime Miles: 154.65
Kayano 24 Blue & Yellow Lifetime Miles: 128.31
Nimbus 20 Boston Blue Lifetime Miles: 149.74
Nimbus 21 Blue Lifetime Miles: 183.80
Nimbus 21 Red Lifetime Miles: 160.84
Numbus 21 Yellow & Black Lifetime Miles: 254.30
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 40.20
Nimbus 21 Bright Green Lifetime Miles: 160.01
Kayano 25 Grey & Black Lifetime Miles: 83.46
Nimbus 21 Lite Blue Lifetime Miles: 123.12
Nimbus 22 Blue Lifetime Miles: 45.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
122.0212.200.000.000.00134.22
Kayano 19 Red Yellow & Blue Miles: 62.22Nimbus 13 Green New2013 Miles: 45.32Nimbus 13 White & Blue Miles: 4.10Nimbus 14 Blue Miles: 6.25Kayano 18 Silver & Red Miles: 16.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.400.000.000.000.002.40

Ran with the kids in the club for a few miles, they did really well. Average pace 8:32 with a total time of 20:23.

See you tomorrow.

Kayano 19 Red Yellow & Blue Miles: 2.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.160.000.000.000.0010.16

I was able to get out the door this morning at around 8:30 and I headed out past Mini Gu and then out past GU and then ran back to the house all via canal road. I felt okay, but not great, I think the increase in mileage probably was taking its tole... I really need to get at it again, I have to start commiting to it every day and not find excuses not to run, I did better this week but I really need to get my butt out of the bed in the morning and get to it!!! Its been pure laziness and feeling sorry for myself and it has to stop. After my run I ran with the kids and the club for a few miles, we had a few more runners with us and it was pretty fun and they are all doing great, I'm really proud of their commitment and its helping me to re-dedicate myself. My average pace was 8:44 with a total time of 1:28:44, I also ran into simmbad and he is looking good its the only time that we really ever get to catch up as brothers, he's very dedicated.

See ya Monday.

Nimbus 13 Green New2013 Miles: 10.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.371.000.000.000.006.37

I ran after work today and I ran just over 2 miles with the kids and the club and then I went out for a some on my own. I ran a little progression run and it went like this, 8:35, 8:25, 8:14, 7:48, I felt pretty good on the last one. I finished up with some upper body weight training and then some push-ups, the kids did really well today we ran a few hills and they were pretty strong. My average pace for the run was 8:42 with a total time of 55:30.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 6.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.450.000.000.000.006.45

I ran with the kids again today after work, did some hills with them and they did really well. After that I went out on my own for a few, average pace was 8:53 with a total time of 57:07, no time for strength training as Ethan had a parent meeting for soccer.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 6.45
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.181.000.000.000.007.18

AM- I ran before work this morning, I went out past the Stake Center via canal road and then back to the house. I had 1 mile that was around 8:00 pace so I counted that as MP, I do not have any numbers as I am at work and I don't have my watch with me. I will run with the kids after work for a few and then I will update then.  Average pace for the morning was 8:24 with a total time of 34:19

 

PM- ran with the kids in the club after work, we left the house around 5 or so and ran out past the stake center. After returning home me and Jake, My nephew, tacked on another mile,  average pace was 8:57 with a total time of 27:07.

See ya tomorrow.

Nimbus 13 White & Blue Miles: 4.10Kayano 19 Red Yellow & Blue Miles: 3.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

Another morning run, I ran out towards Payson via canal road and just kept the pace steady and comfortable and enjoyed the beautiful morning. I just love this time of year when everything starts to melt and it starts warming up, it does the mind and body good! my average pace today was 8:25 with a total time of 35:19. My son Ethan is starting his first JV game today in soccer, I am so darn proud of him! Such a great kid!

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 4.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.000.0010.20

I got out this morning just after 7:30am or so and I ran out to Gu and then back to the house via canal road, I felt okay going out but then on the way back I hit a head wind and I had to really stay with it to get home. After I got home my nephew showed up and wanted to go for a few so we ran out past the stake center and then back to the house. My average pace for the run was 8:35 with a total time of 1:27:28, I'm glad I got out this morning.

My son Ethan and the JV team beat Highland High School 4 to 1 and Ethan had a goal in there too! He played a great game and he played the whole game which was kind of cool, the Varsity team won as well with a score of 8 to 2! It was a good cold day.

See ya Monday.

Kayano 19 Red Yellow & Blue Miles: 10.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.202.000.000.000.006.20

I ran after work today and I started off by running a few miles with the kids and then I ran 4 more on my own, I ran out towards Payson for the most part and out past the stake center. My average pace for the run was 8:30 with a total time of 52:31, after the run I did my upper body weight training and then some push-ups it was a good start to the week. I am running the Spectrum 10K this Saturday and my son Ethan is running it with me, or should I say he's running the same race but he will be way faster than me!

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.000.000.000.006.15

I ran in the afternoon and I ran out past Mini GU and then back to the house, I felt pretty good today for a change I just tried to work on my form and it went really well. My average pace was 8:20 with a total time of 51:05, it was a pretty nice day and I just really enjoyed the sun and nice weather for a change. After the run I had to hurry and get cleaned up cuz Ethan was playing East high school today in Soccer. Both games ended in a tie it was fun to watch.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

I worked from home for most of the day today and I was able to get out around 3 or so and I ran out towards Payson Park but I cut out the rollers, I just wasn't feeling it today my form seemed labored and it was just a tough run. My average pace was 8:31 with a total time of 53:10, I hadn't really had anything to eat all day so maybe that was why it was so hard today, I sure felt great yesterday, oh well... After the run I did my standard upper body weight training and then I finiahed up with some push-ups, I'm glad to be done today!!!

See ya tomorow.

Nimbus 14 Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today as Im way busy.

Later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I didn't run yesterday so I decided to shake out the old legs for the Spectrum 10K tomorrow so I ran out towards Payson along canal road, I just kept the pace nice and smooth and tried not to push it to much. My back is still a little bit of a bother but tolerable. My average pace was 8:42 with a total time of 35:19, I probably wont head down to St Goerge until later today I have a few things I need to do before I leave. I don't know if Ethan will be coming with me or not so I might be a loner on this one as my wife is with her Cheer team in California for nationals. Ethan is in full soccer mode and I can' get him to get excited about running right now. Oh well, thats how it goes sometimes.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 4.10
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Race: Spectrum 10K (6.1 Miles) 00:44:53, Place overall: 97, Place in age division: 12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.200.000.000.006.20

So I ran the Spectrum 10 K this morning and it was an eventful day to say the least and that had nothing to do with the race. I was a minute slower than last year mainly becuase I let a couple of miles get a way from me and I lost concentration. I felt pretty good for the most part but I realized going in that I hadn't had as much training as last year, mainly do to the hard winter and motivation issues, but I still surprised myself.

My mile splits went like this:

1.6:57 Downhill big time

2. 7:20 lost it a little here for some reason.

3. 7:02 back on track.

4. 7:09 still ok.

5. 7:37 another hard to explain mile, lost concentration again!

6. 7:29 still a little out of it.

.20 1:19 better average pace for this was 6:27 so I was basically giving it all I had.

Miles 2, 5, 6 were hard to explain, I just can't figure out what happened on those. Oh well, I still feel like I had a good race even though the time was slower, but hey I qualified for the SGM so all is good. It seemes like the course was a little long but I could be wrong... 6.20 even on my watch. My average pace was 7:14

So after the race I go to get my truck key, GONE, no where to be found! So we head back up to the start and can't see anything there, so then I call the Dodge dealership and they hook me up with a guy who can get me a knew one but they want a fortune! So while I was waiting for that guy to show up, I don't ever think he was actually coming, I realized that I hadn't left me phone number with anybody in case it gets turned in. So, I send an e-mail to Aaron and low in behold with in a couple of minutes he calls me and says he has my key! Thank the lord! So I ended up getting home about three hours later than I was suppose to. Thank you to who ever turned that darn thing in, I guess someone picked it up on the trail. I'm surprised I didn't hear it drop,  this was the one race that I didn't have music in my ear. Go figure! Thanks to My Brother Curtis and Nephew Bryan for helping me look and carting me around all over, without them I don't know where I would have been!

See ya Monday.

Kayano 19 Red Yellow & Blue Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.160.000.000.000.007.16

I was able to get out around 5:00pm after work today, I ran the first couple of miles with my Nephew and I ran 5 more miles on my own. I ran out past the Stake Center for the 5 miles and the pace was pretty up beat, my legs seemed like they were in race mode still but they felt really good and I had no stiffness from the race so I must be doing something right. My average pace for the run was 8:18 with a total time of 59:27, during the 5 miles all my miles were in the 8:15 to 8:09 range and I didn't feel to labored at all too which was pretty cool.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I was able to get out in the afternoon today and I ran out to Mini GU via canal road and just tried to stay steady, I ran on a emty stomach again as I was up in Kamas most of the morning meeting with clients. My average pace was 8:24 with a total time of 51:08, after the run I did my lower body weight training which included some squats, leg raises, one legged leg raises and then some calf raises. It was a good run and then a good work out all together, now its off to watch Ethan play some soccer.

See ya tomorrow.

Kayano 18 Silver & Red Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I decide to get my run done this morning as the weather is suppose to turn bad and I didn't want to be running in the rain. I ran the Payson Park loop today and I felt okay going out but on the way back my legs started to feel the strength training from yesterday and it was pretty much a death march the last couple of miles...  My average pace was 8:39 with a total time of 1:02:09, it was a good run with the rollers and some of the little hills so I'm glad I was able to get her done for the day.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time because of work and then High School soccer after that.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Snow and blustery and no desire.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I waited for the roads to clear from the snow storm last night and then went out to Mini GU and then back to the house via canal road, I didn't even look at my watch just tried to run with what felt comfortable. My average pace  was 8:27 with a total time of 51:30, it was pretty darn cold and I had a cold head wind on the way back. I am ready for spring!

See ya Monday.

Kayano 18 Silver & Red Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.351.000.000.000.007.35

I ran after work today, I ran the first 2 miles with my nephew and then tacked on 5 more miles out towards mini Gu and then back to the house. I lost all my data on my Garmin but I know the time was  1:01:30 with an average pace of 8:25, I felt okay for the most part. now its off to tepenyaki to celebrate My daughter Abby's Birthday. Good times!

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I ran in the afternoon again today and the temps were sure nice, just a beautiful day! I ran out to Min GU and then back to the house via canal road, I felt really clunky at first but on the way back things seemed to go a little better, I felt more coordinated... It was hard finding a rhythm today but I'm glad I stayed with it because I was about ready to cash in my chips if my legs didn't figure it out! My average pace was 8:35 and my total time was 52:15, no time for strength training today I need to get over to Springville as Ethan has a JV  soccer game.

See ya tomorrow

Nimbus 13 Green New2013 Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.151.000.000.000.007.15

I was able to get out around 5pm and I decide to run the mailbox route via Mt Loafer school so I did... I went up to the mailboxes and then over to the top of Harry's Hill, down that and then home via canal road. Anytime I can run this under 60 minutes means it was a good effort, very steep up hill and then some nice downhill, I really didn't push the downhill just tried to have good form and that mile was 7:30. My average pace was 8:17 with a total time of 59:08, it was sure a beautiful day and hot for us, I was parched by the end of the run.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I did some more yard work after about a half a day of work and then I went out for a run after that, I ran the Mini GU route via canal road and it was a pretty dang nice day. My average pace was 8:41 with a total time of 52:42, I felt pretty tapped out today my legs were pretty hammered from the harder workout yesterday but I got her done. I had to hurry and get cleaned up because Ethan had another JV soccer game against Provo today and My stepson, Cade,  had a tennis match.

See ya tomorrow. 

Kayano 19 Red Yellow & Blue Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

Late afternoon run again today, I didn't get out until after 6pm or so but I ran out past the stake center towards Mini GU and then back to the house all via canal road. The legs were pretty tired again but I got through it, average pace was 8:36 with a total time of 43:53... I won't be running tomorrow as it will be a travel day driving down to Queens Creek Arizona to spend a few days, should be a fun time.

See ya Probably Monday. 

Nimbus 13 Green New2013 Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
122.0212.200.000.000.00134.22
Kayano 19 Red Yellow & Blue Miles: 62.22Nimbus 13 Green New2013 Miles: 45.32Nimbus 13 White & Blue Miles: 4.10Nimbus 14 Blue Miles: 6.25Kayano 18 Silver & Red Miles: 16.30
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