"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: 7.25 Month: 7.25 Year: 1342.83
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: 122.96
Kayano 25 Grey & Black Lifetime Miles: 52.51
Nimbus 21 Lite Blue Lifetime Miles: 77.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
114.5922.200.000.000.00136.79
Kayano 20 Blue 214 Miles: 44.42Nimbus 17 Blue Miles: 26.21Kayano 21 White Miles: 42.10Nimbus 17 Red & Gray Miles: 17.90Kayano 20 Blue And Gray New 714 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.684.000.000.000.007.68

Woodland Hills Downhill run this morning, same run as last week but I through in some uphill... When I got to Loafer Canyon Road I turned up the canyon until I hit park Drive which heads over into Elk ridge and then back down past Mt Loafer school to canal road and then home. It was a good mixture of downhill and uphill and I felt pretty good on the uphill too which was a pleasant surprise. I had some MP miles on the downhill and they were; 7:54, 7:56, 7:50, 7:46 My average pace was 8:19 with a total time of 1:03:54, it was another beautiful morning, I wish it would cool down just a bit though.

See ya tomorrow.

Kayano 20 Blue 214 Miles: 7.68
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

Just a little easy run out past the stake center, average pace was 8:35 with a total time of 35:11. I didn't tun yesterday as my legs were pretty tired from the hill workout on Wednesday so I listened to my body.

See ya tomorrow.

Nimbus 17 Blue Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.253.000.000.000.006.25

I ran the Payson Park Loop but I cut out the rollers, I wasn't feeling to good on the way out and then on the way back I got passed by my son Ethan's cross country coach, Jennifer Hughes so I just tried to keep a reasonable gap hoping it would motivate me... Bad idea, good idea? I was able to keep the gap the same and then with about a mile to go she slowed down just a little so I could catch her and she ran me in that last mile. It pretty much killed me but I'm glad I did it because I was able to turn a bad run into a good run and that is a good thing. I had MP miles of 7:56, 7:16, 7:33, my average pace was 8:20 with a total time of 51:57.  So it was a good run and it turned out totally differnet than I thought it would,  half way through I thought it was going to be one of those tough runs and it was tough but good at the same time.

See ya tomorrow.

Kayano 21 White Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

Mini GU Corner route this morning via canal road, felt pretty good considering yesterdays 3 mile speed work. My average pace 8:37 with a total time of 1:01:43, my pace was slower at first but then as I got warmed up the pace came down into the 8:30 pace range.

See ya tomorrow.

Kayano 20 Blue 214 Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.704.000.000.000.007.70

I wasn't able to run this morning because of work so I ran after work and I did the woodland Hills route and extended up loafer canyon, I felt pretty good but I think I went a little fast on the downhill cuz I was tired towards the end but it was still a great run. I had some MP miles on the downhill, 7:41, 7:52, 7:50, 8:00, my average pace was 8:16 with a total time of 1:03:39.

See ya tomorrow.

Nimbus 17 Red & Gray Miles: 7.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

Mini Gu Corner route this Morning all via canal road, I was pretty surprised how fast my legs bounced back after the hard hill run last night... My pace was easy and they fielt a little tired towards the end but overall pretty darn good, my average pace was 8:44 with a total time of 53:06. It was way cooler this morning and boy did it feel nice, it was a beautiful morning and I'm glad I was able to get out.

See ya tomorrow.

Kayano 20 Blue And Gray New 714 Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.150.000.000.000.0014.15

I was glad that I was able to get out this morning and I ran out past Gu corner and down into the river bottoms, I felt really strong the last half of this long run than I have on any of the previous ones that I have done.  Long runs are not my favorite part of training and I have to really find the motivation at times and today was one of those times to actually complete them... My average pace was 8:27 with a total time of 1:59:37, my pace was faster towards the end which is a really good sign, I feel like I am on the right track with my training.

See ya Monday.

Kayano 21 White Miles: 14.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

I ran the Payson Park loop but I cut out the rollers, my legs were not feeling good this morning... They must not have been recovered from my long run on Saturday, my average pace was slow at 8:45 with a total time of 54:30. I was faster on the way home than I was on the way out so my legs must have lessened up some on the way back. It was still a good run and a great way to start out the day.

See ya tomorrow.

Kayano 20 Blue 214 Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.151.000.000.000.006.15

I ran down to the high school and ran the girls , they ran 2 miles, and then back to the house via canal road, pace was slower than normal as I try to run with some of the girls that are slower and struggling, My average pace was 8:47 with a total time of 53:50, I did have one MP mile on the way down to the high school at 8:00.

See ya tomorrow.

Nimbus 17 Blue Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.254.000.000.000.008.25

I ran down to the high school and ran the girls 2 miles and before they were ready to go I did 4 laps around the track waiting for them to get ready. After that I ran back up to canal road and did a few more miles up there to get past the 8 miles. I had 4 MP miles for the day and they went like this,  7:57, 7:47, 7:54, 7:44, my average pace was 8:08 with a total time of 1:06:47. It was a good run and I'm glad I was able to get it in.

See ya tomorrow.

Kayano 21 White Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I decided to do a little 4 miler out past the Stake center, just nice and easy and enjoy the morning. My average pace was 8:57 with a total time of 36:18, long run toimorrow.

See ya tomorrow.

Nimbus 17 Red & Gray Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.150.000.000.000.0016.15

I ran out past GU Corner and down into the riverbottoms, I ran my 2 miles loop down in there and then back to the house via canal road.  When I returned home I ran 2, 2 mile loops from my house to finish up, I felt okay today but not great I just kind of got through it...  I ran into my Brother Curtis and we chatted for a bit, also chatted with the Spanish Fork crew. My average pace was 8:39 with a total time of 2:19:39, I'm glad that I was able to get this one in the books.

See ya Monday.

Kayano 20 Blue 214 Miles: 16.15
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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 and I wasn't going to extend down to the park but I had a lot on my mind and before I knew it I was all most to the park, I guess I kinda zoned out. I've been dealing with a lot lately and I find myself wondering why people who you thought were your friends but when it comes right down to it they really aren't. But I guess you have to be careful who you thing your real friends really are, Oh well... I didn't feel real great this morning, just didn't feel real strong but not to bad either, my average pace was 8:49 with a total time of 1:03:17.

See ya tomorrow.

Kayano 21 White Miles: 7.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I woke up yesterday morning and my back was all messed up, I don't know why but sometimes it just does that, I can sleep on it the wrong way and it will just get stiff and sore. I know it will get better but talk about bad timing with the 10K on Friday, I ran okay this morning but its hard to get my turn over going like I would like. Hopefully by Friday it will be more loose and I can get  the race that I want. My average pace was 8:33 with a total time of 52:06, and I ran the Mini Gu Corner route.

See ya tomorrow.

Nimbus 17 Red & Gray Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.150.000.000.000.003.15

I just ran a nice easy 3 miler this morning as I have a 10K tomorrow so I just wanted to shake the old legs out, I'm not feeling as chipper as I would like but maybe with a little race day magic I will be able to have a good race. My average pace was 8:35 with a total time of 26:55, I haven't been taking my vitamins very good the last little bit so I'm thinking that might be contributing to the low energy and sluggishness, I need to get more regular again with them.

See ya tomorrow.

Nimbus 17 Blue Miles: 3.15
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Race: Speedy Spaniard 10K (6.2 Miles) 00:44:57, Place overall: 46, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.006.200.000.000.007.20

Speedy Spaniard 10K this morning,  It wasn't my best 10K but it wasn't my worst either. I felt okay through 3 miles or so and then I really started to fade and I just kinda hung in there, it was a new route this year and it was a good one. I felt pretty good leg wise but my breathing was way out of whack and I felt really labored for some reason. I have ran a sub 44 minutes in this race but I just didn't have it lung wise so I probably need to work on that a little more. My splits are below.

1. 7:13 a little uphill here and then down, pretty happy with this mile really.

2. 7:06 I felt really good here and I thought this was about where I should be pace wise.

3. 7:11 Still okay with the pace but stomach is bothering my a little here.

4. 7:23 Starting to fade bad here.

5. 7:30 still trying but fading some more.

6. 7:30 I tried to speed up here but I must not have as the pace was the same as the previous mile.

.20 6:42 I just tried to finish strong here and I think I did that.

The last half I just really seemed to fade, which surprises me as I thought I was in pretty decent 10K pace but I guess I'm not... I did finish 3rd in my age group, 50 to 54, so that was a welcome surprise i think I'm on the right track with everything I just have to stay with it, maybe try and get some more speed work when I can. But really not to bad, my average pace was 7:19.

See ya tomorrow.

Kayano 20 Blue 214 Miles: 7.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I decided to take today off with the race that I ran yesterday, as I get older I find it more difficult to recover and even though I don't feel that bad I wanted to error on the side of caution, and where this is the deepest I've been able to go into a marathon training cycle without injury I thought it was a good idea. These next 60 days will be my most important so I want to be ready and fresh.

See ya Monday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

I ran the Payson park loop this morning but I didn't extend down to the park, I thought my legs were doing really well recovering from the race on Friday but boy was I wrong. They are pretty darn trashed, but that's okay because that means that I worked them pretty good. I just tried to keep the pace nice and easy, my average was 8:58 with a total time of 55:54, just beat the 9 minute guy. It was a beautiful morning and a great way to start the day.

See ya tomorrow.

Nimbus 17 Blue Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

I ran down to the high school and ran the girls and then back to the house after that, I also ran a couple of laps around the track while I was waiting for the girls to get ready. My average pace was 8:27 with a total time of 52:46, I felt a little bit better today than yesterday. The old legs are still a little tired but much improved from yesterday, I will run down Woodland hills tomorrow for some hill work. My daughter Abby comes home from her mission 1 week from today, I can't wait to see her again she's has been a great missionary and I am super proud of her.

See ya tomorrow.

Kayano 21 White Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.560.000.000.000.006.56

I went to the high school and ran the girls a couple of miles and then I ran home. I felt okay but just kind of got her done today, average pace was 8:29 with a total time of 55:34... It was another beautiful morning, nice and cool again but that's coming to an end and its suppose to heat up again.

See ya tomorrow.

Nimbus 17 Blue Miles: 6.56
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
114.5922.200.000.000.00136.79
Kayano 20 Blue 214 Miles: 44.42Nimbus 17 Blue Miles: 26.21Kayano 21 White Miles: 42.10Nimbus 17 Red & Gray Miles: 17.90Kayano 20 Blue And Gray New 714 Miles: 6.10
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