Go slow to go fast.

Solo Mile High Wind Tunnel Marathon

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Location:

Westminster,CO,USA

Member Since:

Nov 11, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Finally started learning how to run in '09 after totally botching it up for the 14 years prior and dealing with chronic IT injury...have had zero IT band pain since fall of '09 and have run way more than ever before in my life...loving it.

PR's

Road Mile: 4:44 - Pearl St Mile August 2011 

2K: 6:32 - Uni HIll 2K 2011

3K: 10:07 - West end 3K 2011

5K - 16:53 - Turkey Leg 5K 2011

10K - 38:38 - Butte to Butte Eugene OR 2003 

Half - Never raced a half

Road Marathon - 2:57:19 - 11/12/2011 - solo.

Trail Marathon - 4:48 - Kings peak August 2011

55K - 4:59:54 - Moab red hot 55K 2011

Short-Term Running Goals:

Be healthy, run injury-free, listen to my body.

Sub 16 min 5K

Sub 34 min 10K

Sub 2:40 Marathon

    2012 Tentative Schedule

  1.  Quicker Quaker 5K January
  2. Boston Marathon - April
  3. ??

Long-Term Running Goals:

Get stronger, faster and more fit as a runner and biker to allow for bigger adventures as the years go on.

Still be running in my 80's.  

Personal:

I'm married to Nan Kennard and she kicks my butt at running.  She has beat me handily in every race we have done together except for a downhill mile we did once.  She is my running inspiration.  I'd like to run a marathon with her someday and actually keep up.  

My Personal Blog

My Family Blog

My Business Blog 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bare Feet Lifetime Miles: 282.68
Cycling 2011 Lifetime Miles: 291.40
Altra Instinct July '10 Lifetime Miles: 637.35
Altra Instinct Sep '11 Lifetime Miles: 481.45
Altra Lone Peak Lifetime Miles: 157.50
Altra Instinct Black Lifetime Miles: 69.00
Altra Adam Lifetime Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
204.4047.455.100.00256.95
Altra Instinct Sep '11 Miles: 150.95Altra Instinct July '10 Miles: 41.00Altra Lone Peak Miles: 65.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Wow, up at 5:01 AM this morning because I have a full day and needed to get the run done early.  

Ran 11 miles with 8 X 2 min. fartlek in the middle with the intervals at about 5:45-6:00 pace (half marathon pace effort). 1:28 total time.

Home, showered and out the door by 7:15 for a breakfast meeting with some friends down town.  

Very unlike me to get up that early.  But it felt kind of nice to be so efficient with the time, and I was in bed by 9:30 so I got plenty of sleep.

 Feeling really good.

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy progression run on tap for the day.

 It dumped snow on us last night, so I opted for the Club with Nan instead of outside since I'm a soft road runner these days.

I liked it.

 We ran the indoor track, which is less monotonous and more enjoyable in my opinion than the treadmill.  I ran 102 laps - 12 miles.  Ran the first 6 with Nan in 45 min (7:30 pace).  I'm so glad she's back up to running every day again, and 6 miles today!  Nice.  Her longest run since before surgery 3 months ago.  

Then I picked up the pace a bit and rand the last 6 miles in 39 min. (6:30 pace).

 I'm really pleased with how easy 6 min. pace feels these days.  It didn't feel like an effort at all.   

Feeling really groovy this week.   I take that as a really good sign since I'm now going into taper mode for my marathon attempt in 10 days.

Altra Instinct July '10 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

Ventured out to do a workout in the 19 degree morning.  Brrrrrr.

I double layered on top, bottom, and gloves and was just fine and not too cold actually.  And the paths were mostly dry, but had some ice spots I had to slow down for occasionally that affected my pacing and made it harder to be steady.

Today was my last real marathon pace workout.  2 miles easy, 2 X 4 miles @ marathon pace w/5 min. active recovery, 2 miles easy - Did both the 4 miles segments in 6:20-6:25 avg pace.  It was COLD, and pretty icy sometimes.  I didn't feel as solid today as I did yesterday.  But I was going faster and the conditions were much less than ideal.

It was a good feeling workout though.  It feels good to be able to look back now and see the results of my efforts the last few months.  I'm getting excited to test out my fitness at the marathon distance next week.  

So far the forecast is looking mostly sunny and no snow for the next 9 days which is positive. 

Altra Instinct Sep '11 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slow and easy 6 miles around the creek paths.

Altra Instinct July '10 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.250.000.0015.25

I had a really nice/ easy medium long run early this morning.

I saw a runner up ahead about 3 miles into the run out on the south end of marshall, so I decided to catch up rather than trail behind him a minute indefinitely.

We were running a similar pace so I just picked it up a little for a while going down cherryvale and caught up to him after 5 or 6 minutes.  It ended up being Nick Pedatella, which was a nice surprise, and we were heading the same way for the next 7 or 8 miles.  So it was nice to have some company for an hour or so.

After Nick turned off for home I also turned for home the other way and ran the last 3.5 or so at a quicker pace..6:30-40 ish.  It was a nice last long run before the marathon next week and everything is still just feeling remarkably good.

I have really enjoyed this marathon training block, and have noticed significant aerobic fitness gains.  I'm kind of bummed its coming to a close actually!  

Not sure exactly what I'll focus on next....I think I would like to see how low I can get my 5K and 10K times this winter.  I think I may just do that with a focus on shorter faster intervals for the first couple months to start out another longer marathon training block for a spring marathon.  But I will wait to be the judge on another marathon until I actually do it next week.  I have loved the training!  Will I love the actual event is yet to be seen.

Although while I have been loving the long tempo and marathon pace runs, I do kind of miss the lung/heart burning short/fast stuff lately also.  And I'm pretty curious to see how the increased aerobic fitness will benefit me as I train again for the shorter distances.  I'm guessing it's going to come in handy.

15 miles for the morning in about 1:50.   

Altra Instinct Sep '11 Miles: 15.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles with 4 X 10 sec. hill sprints.  Feeling really good.

Altra Instinct July '10 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Here's what the workout called for today: Spec endurance intervals, 2 miles easy, 4 x 2k at marathon pace to mar pace minus 15 sec, 2 miles easy.

I feel really good.  Loving the tapered and fresh feeling after a solid marathon training block.  Here were my splits for the 2K's up/down on marshall road:  7:25, 7:21, 7:36, 7:09 (equiv mile paces: 5:58, 5:54,6:07, 5:45)  Cool, feeling solid and right on track with what the workout called for.  Maybe a bit faster than I needed to be going, but it came easy and felt smooth.  Especially the last 2K downhill, it didn't feel like much effort at all, really smooth after I was pretty well warmed up.  A good sign since I'm only shooting for 6:18/mile pace on saturday.

Chatted with Lee Troop and his 'elite' group of Boulder Track Clubbers for a while as we were all warming up/working out on Marshall.  It's one of the more popular/standard places to do workouts on a Tuesday morning in the winter in Boulder.  Because its relatively flat, long, straight, hardly any traffic, generally dry and plowed, and it has mile and K markers everywhere.  It's a great place to run.  Today was sunny and gorgeous out, as tends to be the case the majority of the time here I've noticed.  It will snow a ton, and two days later its dry, sunny and gorgeous.  I really, really enjoy living in Boulder.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy and flat 6 with Eric Dec (neighbor I met at the Basic Boulder Marathon).  Tapering is in full effect!  Feels kind of weird to only run for 6 miles.  But legs are feeling great.

Altra Instinct July '10 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

1.5 warm up

2 miles at marathon pace on marshal road

1.5 miles easy home. 

Altra Instinct July '10 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles easy.  Itching to run farther.

Altra Instinct Sep '11 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Solo Mile High Wind Tunnel Marathon (26.2 Miles) 02:57:19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

 

The quicker version

I went through the first half at 1:23:30 feeling pretty good. The weather was perfect.  50 degrees, sunny and mostly calm for the first two loops.  I ran smooth and hit my pacing goal pretty close. I had a goal of 2:45 and felt that I had the fitness for it.   My awesome bike support crew Steve and I were loving the weather.  The ponds down by Valmont road were glassy smooth.  Hardly a breeze in the air.

I thought I might have dodged the recently forecast wind bullet!

Not so fast...the morning isn't over yet.

In the 3rd loop the wind picked up. When I reached the 4th loop it was on in full force.  At mile 21.5 I was nearly stopped in my tracks by a monster gust of wind in the face. Running along the edge of the flatirons golf club the entire sky in front of me was full of twirling blowing leaves.   It was a really cool sight!  But not the easiest of running conditions.

I was getting blind-sided by the leaves in the face.  By this time  my pace had deteriorated, and I was knew the goal was out, so I tried to focus on pushing through the wind and fatigue.   And I was not successful in pulling the pace back from the dead until the last mile.

I ran a 1:33:49 for the second half turning in a 2:57:19 for my first attempt at racing a road marathon.

I've got to start somewhere right?

Here were the loop splits:

  • Loop 1 - 41:21 - 6:19/mile average
  • Loop 2 - 42:09 - 6:26/mile for the loop, 1:23:30 for the half - 6:22/mile total
  • Loop 3 - 45:03 - 6:52/mile for the loop, 6:32/mile total
  • Loop 4 - 48:46 - 7:26/mile for the loop, 2:57:19 total - 6:45/mile average

The numbers might make that look like a classic blowup and suffer-a-thon.  But actually there wasn't much suffering going on.  That was the problem.  I wasn't able to motivate myself enough to push through the pain required to keep the pace near 6:20 the whole way.  So I just ended up slowing down to basically a jog by the last lap (7:26 avg).

So I didn't hit my time goal.  But how about these positive takeaways:

  1. I set a PR!
  2. I took 1st place!
  3. I totally annihilated the Course Record!

OK, that's totally lame.

There are some actual takeaways though, but first…

The lengthier details

Pre-race - The weather forecast on Tuesday was looking perfect.  Saweeet!  I love you weather!  November 12 could serve up all sorts of nastiness if it wanted to, but 50 degrees and Sunny??  I accept!

Oh wait…what's that?  Severe WIND WARNINGS started popping up on Thursday.  NOOOOOO!

That was bugging me.  But I wasn't going to change the date.  I was already tapered and the next time to do it was a week away which was less than ideal from a tapering standpoint.  So I decided to go forth.

But Jeff V gave me the great idea to just change the route…and head straight east with the wind.  I remembered Boston this year and got excited about the idea of running a marathon with a 30 MPH tailwind.  So I mapped out a backup route. I decided to use the new route if after one loop the wind proved too brutal.

But I was surprised to find no wind at my 7 AM go time.  It was almost eerily calm as I took off my jacket and got ready to push start on the watch.

Loop 1

Steve met me at the start and after giving him my liquid shot flasks and water, I jogged around for 1.75 minutes to warm up.  Then promptly got the project under way.

As expected, the first lap was easy.  Steve and I chatted, it stayed calm the whole time, and everything was right on track.  I thought I might do the first loop in 42 minutes and try to decrease from there.  I did 41:21 which was right on goal pace, so that worked.

At 30 minutes in I started a pretty regular schedule of taking a swig of EFS every 15 minutes along with water periodically.  I kept this up consistently for the next couple hours.

41:21 - 6:19/mile average

Loop 2

I slowed down a bit on this loop and chatted a bit less with Steve.  I saw my mile splits a bit slower, but didn't try to increase, because I still felt like hitting the half in 1:23 or so would be optimal.

Around mile 10-11 the remaining 16 seemed a bit daunting.  But I wasn't hurting and I moved my thoughts back to the current mile and that felt better.

When we got back to the park for the half way point my family was out there cheering me and giving me high fives.  I enjoyed seeing them…but it also made me kind of want to go play at the park with them and relax.  I think I was tiring of the pace already at this point, mentally at least.

42:09 - 6:26/mile for the loop, 1:23:30 for the half - 6:22/mile total

Coming through the half is pretty much just smiles and staches

Loop 3

I slowed for a minute or so to regroup after leaving the park, then pressed onward.

At mile 16.1 I looked at my 3 mile split from the half - It was about 20:10 - so 6:42 pace.  I knew my goal pace needed to be at 19 minutes for that 3 mile section and this was discouraging.

It was mainly downhill yet I was falling off pace.  What I didn't think about yet was how much the wind had picked up.  But I was feeling a bit tired and it was disheartening to notice myself off the goal pace so much after 3 miles.

Then we passed the pond that was glassy in on the first two loops.  Now it was pretty choppy and wind was coming at us from all directions it seemed.

That made me glad I didn't change the course to go straight east.  At least on my loop course there were sections that were protected from the wind.

At this point I was still on a pace to be able to run 2:50 or so.  But I didn't think to latch onto a new goal pace.   Instead I just started avoiding looking at the mile splits not wanting to know anymore.  That didn't help with my motivation to run fast or push through the fatigue.

My mind was pretty tired at this point.  And I think that was amplified by not having a defined goal any more, since the original goal seemed out of reach.

And the wind continued to pick up.  Running north under the Arapahoe tunnel I felt like I was trying to pull a parachute or something.

45:03 - 6:52/mile for the loop, 6:32/mile total

Am I too happy for 19.65 miles in? Maybe I need to learn to suffer (or not)

Loop 4

It was nice to have the family cheering section again as I got back to the park.  I was pretty far off pace at this point, but at least I was feeling encouraged now by being on the final lap.

And then the wind got relentless.

Which did a fairly decent job at destroying my newly acquired 'bell lap' motivation.  6.55 miles is kind of a long bell lap by the way…just fyi.

This is where 5 inch leaves were blasting me in the face repeatedly.

Then rounding a corner trying to pick it up only to have a 50 mph (estimate) gust nearly stop all progress.

Then finally getting back to the ponds only to see them fully windblown with waves and the trees and leaves going crazy everywhere.

I can't complain about the sun and temperature, even if the wind was brutal

Just kept plugging along.  Looked down at the watch periodically to see the pace in the 8 min. range.  Tried to pick it up and at least get it back to the 7's.

I pretty much threw in the towel on the 6 minute range 5 or 6 wind gusts prior.

The 22 mile face

Going north under the Arapahoe tunnel for the final time was twice as hard as the previous time.  All the wind being focused directly down the tube in my face.

Oddly enough, 1/4 mile up the hill the wind was at my back.

Hallelujah!!

1.5 miles to go and I've got myself a solid tailwind.  And it was pushing me for about 1/2 mile which was extremely nice and much appreciated at that point!

But it was too little too late to even come close to salvaging the original goal.  And anyway I made a left turn and the tailwind was gone.

I was able to cover the last mile in about a 6:30 though, thanks to Steve.

He said:

Pick it up, nobody has ever regretted going too hard in the last half mile.

The truth of that statement made me laugh to myself.  And I was finally capable of picking it up again.

Finished:  48:46 - 7:26/mile for the loop, 2:57:19 total - 6:45/mile average total.

Finishing is nice.

And of course it's all grins and goaties when you finish a marathon.

Though I didn't hit my initial goal, I was fine with it for a couple reasons.

  1. I didn't know what to expect.  I gave my best attempt at a goal time and went for it.  It didn't work out.  Now I know better what to expect for the next time.
  2. That wind was rough!

My observations post Marathon

Loop running can be kind of challenging mentally.

I can use work on the mental middle game.

My legs aren't sore the next day, and I can easily run up and down the stairs at home.  That tells me my mind and not my body was the limiting factor.

I think I needed to set a new goal at mile 16.1 when I realized 2:45 was out the window, in order to find new motivation.  My mind didn’t have much to work with at that point.

A solo time trial effort is a very different animal than an organized race.

I have a lot more respect for the marathon today.

The Free Fall Marathon?

Would I do that again?  Sure, why not?  I thoroughly enjoyed training for it, and the price was right!  But I do want to do an actual marathon event sometime...perhaps this spring even.

 

Altra Instinct Sep '11 Miles: 26.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy 4 with Nan, legs felt perfectly fine 2 days after the marathon.  still kept it short though.

Altra Instinct July '10 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy with nan

Altra Instinct Sep '11 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy hour up skunk canyon down enchanted

Altra Lone Peak Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9, lower bluestem etc.

Altra Instinct Sep '11 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Super fun run with a group of about 15 of us on the trails in Highlands ranch.  Woody put together the run and fed everyone pancakes and cinnamon rolls after.  What a stud.  Had a good time chatting with Troy Howard and Scott Jaime, as well as many other locals I have met at the races and around.  Very good times.  These are my favorite type of runs I think.  I enjoy fun social runs like this more than races because in races most of the socializing is cut short due to everyone heading their separate ways after a race.  And of course, during the race everyone is racing and running mostly separate. Today we just all stuck together and ran casually the whole time.  It was fun.

First long run in the lone peaks, loved them!  And I felt really good despite running the marathon last weekend.  Another indication that I didn't max out my potential that day by any means.  It was effectively a good solid training run. 

Altra Lone Peak Miles: 20.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run around lower bluestem.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

6 mile warm up
2 x 100m strides at 20 sec.
1 mile on track in 5:24
3 X 400m, 81, 77, 75
1.5 cool down.  
Felt really good.  Legs felt better doing 5K work than I can ever recall.  The 5:24 mile felt pretty easy.  Looking forward to testing them out at a race on Thursday.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 with nan, flat, around her bro's house in Layton.

Altra Instinct Sep '11 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: Turkey Leg 5k (5 Miles) 00:16:53, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.003.100.0010.00

I have been only focused on marathon training lately, so I was pretty happy to PR in the 5K by over 30 seconds on Thanksgiving.

Though it gets me pretty curious to see what I can do in the 5K with 6-7 weeks of specific 5K training I must admit.

But it was nice going into a race without many self-expectations and just racing the people there.

What that meant in this case was the following:

Turkey Leg 5K in Farmington Utah.  A small race, maybe 200 people.  Perfect 40 degree sunshine and dry roads made for a great morning to run.

After 1/4 mile it was just three of us way off the front of the rest.  It was 2 Davis High school runners and then me following a few feet behind.

First mile was really comfortable and slightly down hill in 5:32.  Then it started up hill and my plan on the day was just to hang with the leaders and see if I could out kick them for the $50 overall prize at the end.  I knew that one of the kids was a solid enough runner because he had won the race last year beating Nan by 10-15 seconds running low 17.  It was obvious he wasn’t working that hard.

I stuck right behind them as the effort increased in the 2nd mile uphill.  Split was 5:42.  Then one of the kids started to fade.  I stuck with the leader.

Then came the sharp downhill drop.  I looked at my gps out of curiosity and it said 4:27/mile pace.  It was a STEEP section, but quickly levels off.  I pulled slightly ahead of the kid on the steepest part and noted how loud his feet were slapping down with each step.  But me pulling ahead must have given him the impetus he needed because he held on to the 5:00/mile pace even on the flat and after a bit he started gapping me.  Then it looped back up hill to the finish and he gapped me more.  I dug in and did my best to hang with him and finish strong.

Sprinted to the finish with the clock registering 16:53.

Sweet!  Finally broke that 17 minute mark.  Onward and upward.  Feels good to see the marked fitness improvement this last marathon training block has provided.  The 1st place kid beat me by about 15 seconds I think.

I found out he ran a 15:27 at regionals the week prior.  I was glad to have him there pulling me to a new PR.  And it felt good to negatively split.  Splits were: 5:30 downhill, 5:40 uphill, 5:17 down then up, :26 for the last .1

That’s according to my garmin, so it’s probably not exact.  I wasn’t thinking about my finish time as I ran, just running to keep up with the dude in front of me.  But it sure felt good to see the 16 on the clock as I rounded the last corner.

Altra Instinct Sep '11 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Really great run this morning with Jun and Matt.  Awesome running with those guys and getting my own personal tour around the island.  

Craig and I ran most of the way together until the last few miles when I couldn't seem to hold my legs back from marathon pace on the gorgeously smooth downhill single track.  But it was odd how easy 6:20 pace felt the last mile, but its because its basically straight down hill.  My last few miles were 6:52, 6:43, 6:23 just cruising easy.

I added on a mile by running back to run in with Matt after finishing.  Finished the 16 mile loop in 2:07 running time, watch said 7:59/mile average.  I've never run it before and I don't know how much vert there is so I have nothing to compare that with.  But it was a pretty easy effort, never pushing hard other than a steady effort up the couple of inclines.  I didn't bring any water or food on the run because I figured I would be fine for a 2 hour casual run, and it worked out perfect.  It's nice to be able to run free of carrying stuff for a couple hours and feel great the whole time.  If I'm going much longer than 2 hours I like to have water and at least a little calories though.

The trails around Antelope island are really nice and its a gorgeous place to run.  I'm really glad I could join those guys for a great run. 

 

Altra Lone Peak Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy and flat along the legacy parkway trail in North Salt Lake.  Nice brisk sunny morning.

Altra Instinct Sep '11 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Schlarb is back.  Hence I have someone dragging me out of bed again at 6 am to go run Green mountain.  He said he has run it 4 times since he got back a week ago.  That's more than I have run it in the last 4 months I think.

Luckily he took it at a casual pace since he is racing at the north face 50 this weekend.  1:53 for the trip, 10 miles, 3K vert.  And it was an absolutely stunning morning run watching the sun rise over the valley from up on the mountain.  Great to be out there.

Nice morning run.  Watch out for Schlarb to mix it up this weekend in the top 5 I predict.  It's a hard race to call because it is probably more stacked than it was even last year.  But schlarb placed 5th last year in his first ultra and he's way better trained and experienced this year.  And he's actually going to be wearing shoes with traction instead of worn out road newtons.  It will be fun to see how it goes down. 

Altra Lone Peak Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

easy hour, didn't feel up to doing a workout, got to the track and bailed on that idea after 2 strides

Altra Instinct Sep '11 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy run, first hour with Scott and Jay, other trail runners in the south boulder scene.

Altra Lone Peak Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
204.4047.455.100.00256.95
Altra Instinct Sep '11 Miles: 150.95Altra Instinct July '10 Miles: 41.00Altra Lone Peak Miles: 65.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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