"A Hefty Hunk Of Steamin Junk"

Speedy Spaniard 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: 23.65 Month: 23.65 Year: 1359.23
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: 248.15
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 32.07
Nimbus 21 Bright Green Lifetime Miles: 133.16
Kayano 25 Grey & Black Lifetime Miles: 58.71
Nimbus 21 Lite Blue Lifetime Miles: 77.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
125.3918.360.000.007.35151.10
Nimbus 13 White & Blue Miles: 30.60Nimbus 15 Grey & Lime Miles: 73.45Nimbus 13 Green New2013 Miles: 32.62Kayano 19 Red Yellow & Blue Miles: 7.20Nimbus 15 Orange And Gray Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the Payson Park loop this morning, very warm morning, my legs were pretty much dead again from the get go. The first couple of miles were all right but it was pretty tough after that with the last mile being very rough, like a death march. My average pace was slow at 9:00 even with my total time at 1:04:36, I finished up with some upper body weight training and then some push-ups. Not sure why I am feeling so yucky as of late, my abdominal strain has resurfaced again so I am a little concerned about that, trying to stay healthy is pretty tough!

See ya tomorrow.

Nimbus 13 White & Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.160.000.000.007.16

Payson canyon run this morning with the Chad and Dan and the group, my son Ethan joined us and he did really well and he seemed to like it. The pace was pretty good going up and coming down I didn't want to push it to bad, the last mile was 7:37. It was still a little warm this morning but it was still a great run, my average pace was 8:18 with a total time of 59:32, my legs felt so much better than yesterday and Saturday so that was a good thing. I finished up with my lower body weight training, just the usual, squats, leg raises and calf raises.

See ya tomorrow.

Nimbus 15 Grey & Lime Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran out to Mini GU first thing this morning and then ran back to the house, the legs felt pretty good today! I had to get Ethan to Cross Country so then I came back and tacked on another mile to get to the 7 plus miles. My average pace was 8:30 with a total time of 1:01:12, after the run I did my upper body weight training and then I finished up with some push-ups. I was pleasantly surprised with the way that my legs responded after the hill workout yesterday, I hope I can keep it going up until SG.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the pretty little hill route this morning, all via canal road, when I returned home I tacked on a couple more miles to get the 7 plus miles. My legs didn't feel real great at the first but then after the first couple of miles everything was sub 8:30 with some sub 8:20 miles in there as well. After the run I did my lower body weight training, just the usual nothing fancy just a good old solid workout. My average pace 8:34 with a total time of 1:01:40, Happy 4th of July everyone!

See ya tomorrow.

Nimbus 13 White & Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.153.000.000.000.0016.15

I was out the door at just before 6am and I headed out towards Mini GU and I ran into Chad, Tom and Hal and they wanted me to run up over Harry's Hill with them so I did and then after Harry's we picked up Pat Loss and we all ran together. It was a fun run and they kept the pace pretty honest and for sure up beat, at least for me anyway,  I had some sub 8 Minute miles in there with some of the downhill. Those were 7:35, 8:00, 7:54, anything 8 minute mile or less is MP miles for me so I'm counting them as such. Ran into my Brother Curtis and his son Bryan and Curtis decided to push the pace and it almost killed me, I don't know what he was thinking, I think his getting faster in his old age! HAHA!  Chad picked me up after 14.50 miles and dropped me at the stake center and I ran back to the house which gave me 15 even. My Gatorade that I had stashed was nice and slushy so I got a drink and decided to tack on a another mile, I felt like I could have keep going but decided to stop. The plan is to build slowly up to the 18 and 20 milers but my last mile was 7:54 so I was pretty proud of myself after a nice hard workout I still had a little zip in the old legs. They were zippy for me anyway!!! My average pace was 8:26 with a total time of 2:15:53. it was a good workout!

See ya Monday.

Nimbus 15 Grey & Lime Miles: 16.15
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran out to Payson Park this morning via canal road, my legs were pretty dead on the way out but then on the way back they seemed a lot better. I hope that means that I'm finally getting stronger after my long runs on Saturday, the last few Monday's my legs have been really dead and I had a pretty strong long run last Saturday so I really thought the old legs would be fried this morning. My average pace was a little slower than usual at 8:52 with a total time of 1:03:40, after the run I did my upper body weight training and then finished up with some push-ups. I did have a VPB and it was pretty much out in the open so I hope no one saw me, I also on the way back saw 3 big bucks crossing canal road. One was a big 4 point and then 2 pretty good sized 3 points, big bodies and wide racks, its great to get out in the mornings and see things like that!

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.303.000.000.000.007.30

I ran Payson Canyon this morning with Chad and the gang, 3 up and 3 down, pace was pretty good coming down with a small progression run... They went like this 7:48, 7:27, 7:21, the last one I kind of gave up on a little bit my Calf has been bothering me and I just didn't want to over do it... I hope it is not going to give me problems again like in  years past. When I got home I tacked on another mile out to the Stake Center and back, my average pace was 8:12 with a total time of 59:50 for the 7 plus miles. It was a good run and I am glad that I was able to get her done, afterwards I did my lower body weight training, just the usual!

See ya tomorrow. 

Nimbus 15 Grey & Lime Miles: 7.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had my calf worked on last night so Joel, my PT, wanted me to take today off so I did.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.200.000.000.000.009.20

I ran out towards Mini Gu but I got side track cuz there was a deep lake on canal road and I didn't want to ruin my shoes so I had to modify the route just a bit, my calf was really sore the first little bit but then it seemed to feel better the farther I ran so I am hoping it won't be to bad going down the road. Since I didn't run yesterday on the advice of my PT I went a little bit farther than normal, Joel worked me over pretty good on Wednesday and I think that was the soreness that I was feeling for the first little bit. My average pace was 8:39 with a total time of 1:19:32, after the run I did my lower body weight training, just the usual. So it ended up being a pretty good run after all, I will run 3 or 4 miles tomorrow just to make up for missing Wednesday.

See ya tomorrow.

Nimbus 13 White & Blue Miles: 9.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.550.000.000.000.004.55

I ran out towards Payson via canal road in the rain, calf was a bit of a bother but seemed a little better towards the end. I saw Ethan out with Cross Country team getting her done, so proud of him and his dedication. I just wanted to get out this morning for a small run nothing spectacular, just get the legs moving. My average pace was 8:36 with a total time of 38:52, I hope my calf will cooperate and let me get in a good long run tomorrow and I sure hope this thing doesn't slow me down! I guess time will tell on that issue.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 4.55
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.781.000.000.000.0017.78

So the plan today was to hopefully be able to run if my calf would cooperate, the first 2 to 3 miles were very difficult but it seemed like after it got loosened up it felt pretty good and I was able to keep going. I ran out towards Mini Gu and ran into the guys and then we headed up over Harry's and then down to the stake center and then back out to GU corner and then down on the river trail. I had just 15 miles or so and then Chad picked me and Pat loss up and I had him drop me off at the stake center and then I ran a few more out past my house. My legs just didn't have it to day, they felt a lot better last week but I guess that's all part of the process. My average pace way slower than last week at 8:51 with a total time of 2:37:30, it was still a great time with the guys and I just hope this darn calf will heal up. I will have a lighter week next week where I'll be out of town over the weekend so I will just have a 6 to 7 miler on next Saturday down in Huntington beach, I will be back in time for the Speedy Spaniard on the 24th though.

See ya tomorrow.

Nimbus 15 Grey & Lime Miles: 17.78
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran out towards Payson but stopped a little short, I was having stomach issues so I had to find a place for a VPB, after that I headed back to the house because I had to be home to take Ethan to Cross Country. After dropping him off I came home and ran 2 more miles out past the stake center and then back to the house all via canal road, my calf was about the same as Saturday, it was sore for the first 2 miles or so and then it was fine after that. it was still there but it didn't hinder me any and my pace seemed to quicken after it was loosened up... My pace was slower than normal at 8:53 with a total time of 1:04:03, some of the reason why I was slower was my legs were just way tired from Saturday but after I got going for a little bit they seemed to get better as the run went on, after the run I did my upper body weight training and then finished up with some push-ups. My abdominal strain seems to be getting better I will wait to do any crunches until next week, I want to make sure its completely healed before I start doing that again.

See ya tomorrow.

Kayano 19 Red Yellow & Blue Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

I ran out to Mini GU and then back to the house via canal road, my calf was pretty stiff going out but then on the way back it started to finally loosen up and when I got back to the house I tacked on another mile. I guess not having a day off in between each run takes it longer to get warmed up, I might take tomorrow off but I will have to see how its doing and then decide. My average pace was a little better this morning at 8:42 with a total time of 1:01:36, after the run I did my lower body weight training with just the usual.

See ya tomorrow.

Nimbus 15 Grey & Lime Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Scheduled day off after having my calf worked on last night, Joel my PT and My brother-in-law, said that it wasn't as tight as before so that is a good sign. He worked on it pretty good so suggested that I take a day off of running so I did.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.173.000.000.000.007.17

I was suppose to run Payson Canyon down this morning but I was really concerned that my calf wouldn't be able to handle it so I opted for running up Loafer canyon via Mount Loafer school. I ran 3 miles up and then 3 miles down, my calf felt pretty good going up but it was a little more noticable on the way down but still runnable,  I don't know how it would have handled the 8 miles all down if I had run Payson canyon. I probably would have had to run it a lot slower which is probably all right, so I will give Payson canyon a try next week if the gang runs it. I had 3 MP miles on the way down and they were,  7:45, 7:32, 7:27, my average pace was 8:31 with a total time of 1:01:09. So even though I didn't get the full affect of Payson Canyon at least I did get in a good workout, I finished up with my Lower body weight training. I will be heading down to Huntington Beach with my wife for a few days, we are leaving the kids home and getting some down time, hopefully they won't burn the house down! Haha!

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 7.17
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Travil day down to California.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.551.000.000.000.007.55

Ran along the beach today and boy was it humid, I was a sweatin fool! My average pace was 8:29 I don't have my watch with me so I forgot the total time but I do remember the average pace.

See you Monday.

Nimbus 15 Grey & Lime Miles: 7.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I ran along the beach again today, still really humid and my calf was a bit of a bother today which wasn't good but I was able to get her done. We head home early tomorrow so I don't know if I will get a run in or not but I will try. Speedy Spaniard on Wednesday but I am still debating wheather or not to run it, I will have to see how my calf is doing. No watch today as I got to the beach and realized that I had left it at the hotel, another senior moment!

See ya tomorrow.

Nimbus 13 White & Blue Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today we were up at 5am and out the door at 6am heading for home, 12 hours in the car is not good on my old muscles! Rodeo later tonight.

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Race: Speedy Spaniard 10K (6.2 Miles) 00:46:29, Place overall: 56, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.006.200.000.000.006.20

I ran the Speedy Spaniard 10K this morning, I have run this race a lot and I have run one of my fastest 10K's on this course but not today... In fact the last few years I have had slower times, and this year was no different.  I have run a lot so far this year but I really had a stinker of a race, my calf seemed okay and didn't really give me any problems, I new it was  little stiff but it wasn't hindering me in any way. I really don't know what the reason is for the slower times but it is really disappointing, I did drive all day yesterday from Huntington Beach California and my legs were pretty stiff last night when we got home from in activity. I know I need to do more speed work, that is a given, but how do I balance that with my other training, just the usual questions. I need to do hill work to get ready for St. George so I will need to incorporate some speed in there some how, maybe speed one week and the Hill work the off week. I don't know... Here's how the race went.

1. 7:43 This mile is pretty much uphill and my legs were all ready feeling it.

2. 7:34 This is pretty much down hill and my pace wasn't much better...

3. 7:36 More flat with a slight down hill, one good thing here is my breathing had finally evened out and I felt better the previous couple of miles.

4. 7:36 This is a pretty flat mile and the pace was the same so I am working at trying to have an even pace, which is a good thing.

5. 7:32 I tried to pick it up a little here but it really didn't show to much.

6. 7:35 Just trying to finish...

.20 7:01 I had passed a guy and I could see he was trying to catch me so I held him off, proud of my self for that.

I guess it was some good speed work for the week;)

My Son Ethan broke the 40 minute mark and I was way proud of him for that, 39:36! I wish I could get him to really race because I know he is in shape to run a 36 or 37 minute 10K, He took 3 in his age group (15-18), and he runs daily with his Cross Country Team but when he gets in a race he finds a pace that's comfortable and then he just stays with it instead of extending himself. Maybe this year in Cross Country his coach will show him how, because he won't listen to me, HAHA.

My average pace was 7:35.

See ya tomorrow.


Nimbus 15 Grey & Lime Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running so far today. I was suppose to run Payson Canyon with the gang this morning but my calf was hurting pretty bad from the first step out of bed, so I decided to take the day off... It sucks but I don't know what else to do, I don't want to be out of commission completely. I will hopefully get a run in tomorrow and then a long run on Saturday.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today. I decided to let my calf heal some and try and get a head of the injury a bit. I will get after it again on Monday, It seems to be on the mend and I didn't want to go out and do a 18 miler and have it get worse so I am trying to be smarter than I usual am.

see ya Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I ran the Payson Park loop this morning via canal road, my calf was a little sore when I started but then on the second half of the run it seemed to feel better. My pace was way slow due to the 4 days of in-activity but I'm glad that I was able to get in a run I hope I can continue to push these last few month towards St George. My average pace was 8:55 with a total time of 1:03:59, after the run I did my upper body weight training and then I finished up with some push-ups. It has been a good start to the week!

See ya tomorrow.

Nimbus 15 Orange And Gray Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.140.000.000.002.104.24

Not a good day, I was only able to get to the stake center and I had to turn back to the house, my calf was really bad... Pretty depressed right now and down right disappointed, when I got back home I decided to try the elliptical so I ran on that for 2.10 miles and it seemed a little better so then I jumped on the treadmill for a mile but it was still painful, not as bad though, I couldn't do much more than I ran...  I really don't know what to do at this point, should I just forget about  St. George and let it heal and then start all over again, or should I just be done period!? I really don't know what to think, I can't do St George with no hill training it just doesn't work. I will ice this morning and then give it a try again tomorrow and see how it goes, but I am not to optimistic. This is same the injury as last year so who knows.

Later.

Nimbus 15 Grey & Lime Miles: 4.24
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.250.000.000.005.256.50

I decided to hit the elliptical after work and just do what I can do with my calf, I started out with 30 minutes on the elliptical and then went and ran a mile on the treadmill and then ran for 20 more minutes on the elliptical. I ran 5.25 miles in 50 minutes on the elliptical and then 1.25 miles on the treadmill. I finished up with some upper body weight training and then some push-ups. I will try and run Payson Canyon with the Gang tomorrow and see how my calf does, I had no pain while on the elliptical and then some pain when on the treadmill so I'll give it a try tomorrow on the road and see how I do. At least I know I can do the elliptical... Joel, my PT, gets back tomorrow and he said he can work on it on Friday so I'm hoping he can get it feeling better.

See ya tomorrow.

Nimbus 13 Green New2013 Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
125.3918.360.000.007.35151.10
Nimbus 13 White & Blue Miles: 30.60Nimbus 15 Grey & Lime Miles: 73.45Nimbus 13 Green New2013 Miles: 32.62Kayano 19 Red Yellow & Blue Miles: 7.20Nimbus 15 Orange And Gray Miles: 7.20
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