A clydesdale no more!

Ran up to and along Orchard drive.  The first few miles are a very gradual incline followed by a gradual decline.  Just wanted to maintain a comfortable effort.  Ran the last mile in 6:28 just for fun.  Form felt a little "clunky" for much of the run but the last mile felt better.

Total Time: 1:05:39 (7:23/mile)

Avg HR: 152 

Easy recovery run.  Wind started to kick up on the way home.  Looks like the temps are going to plummet for the next few days.  Other than a little soreness in the left calf, everything felt pretty good.

Total Time: 47:22 (7:54/mile)

Avg HR: 143 

It was cold and rainy this morning.  I want to start doing a little speed work each week so I ran up to the Viewmont High track (3.4 miles).  I'm easing into the speed work so I only did 6X400 with 200 jog in between each.  Wanted to keep each below 80 seconds.  Splits were: 75, 78, 79, 78, 79, 80.  Rested for a minute then ran 200 in 35 just to get to the other side of the track.  The last 400 started to hurt and I'm not sure how many more I could have done.  The rain really started coming down halfway through the workout which squashed any desire to put in extra repeats.  Cooled down with the run back home.  Even though it was starting to hurt, I think that it would have really helped to put in a few extra repeats.  I need to work on the mental aspect more than anything else.

Total Time 1:10:30 (7:45/mile)

Avg HR: 146 

I woke up feeling very groggy this morning. I'm not sure what the problem was but it was probably my body trying to get a little extra sleep.  It was colder than I expected this morning and I wished I had worn gloves.  My hands were freezing most of the run.  Felt like I was sleep running for the first half then picked it up and felt better the second half.  Last few miles were in the low 7's and finished with a 6:50 mile.

Total Time: 1:06:58 (7:26/mile)

Avg HR: 151 

Started out with very little energy.  My legs felt heavy and I just couldn't get them to move.  Things improved at the turn around point but my legs never really felt very springy.  Ran the 11th mile in 6:34 just to get used to 1/2 marathon pace on tired legs.  

Total Time: 1:32:33 (7:43/mile)

Avg HR: 147 

It was still a little cold this morning.  I was in shorts and a short sleeve shirt but wore gloves to keep my hand warm.  Warmed up with 3 easy miles then ran a 4 mile tempo run.  It felt like it took a little more work than the previous 2 weeks.  My heart rate jumped up to the mid to high 160's right from the start.  I had a hard time maintaining a decent pace.  The splits were: 6:33, 6:30, 6:27, 6:17.  Ran the last 1/4 mile in 1:30 just to get used to shifting gears at a faster pace. Heart rate peaked at 179 during the last 1/4 mile.  Cooled down with 2 easy miles.  A little disappointed but think that a lot of the problem is due to a bad diet the last few days.  

Total  Time: 1:04:10 (7:08/mile)

Avg HR: 158 

Moderately hilly run today.  Ran from home up to and along Davis Boulevard to 400 North then back home again.  I guess I forgot to take my hill running legs because my legs were dead going up and down the hills.  I picked up the pace after 6 miles as I loosened up a little.  My shoulders felt really tight during and after the run.  Looking forward to the SGM lottery results today.  I wasn't on the initial list which had less than half the entrants.  Hopefully I will be on the revised list.

 Total Time: 1:17:45 (7:33/mile)

Avg HR: 156
 

Very easy recovery run.  Felt like a recovery run should. 

Total Time: 47:08 (7:51/mile)

Avg HR: 140

Did a mini speed workout today.  Didn't want to wear myself out too much before the Ogden 1/2 next week.  Warmed up with 3 easy miles then ran 4 X 1/2 mile repeats at 5K pace with 1/4 mile jog in between each repeat.  Felt good throughout the workout and was able to hold the pace without feeling like I was killing my self.  Splits were: 2:54, 2:55, 2:50, 2:53.  Cooled down with 3.25 moderately paced miles.  Maybe should have pushed a little harder but feel good about today's run.

Total Time: 1:06:59 (7:27/mile)

Avg HR: 150 

Other than a little soreness in my achilles tendons, I felt pretty good this morning.  The shoes that I have been wearing during the day are the cause of my achilles soreness.  I just realized that these are the shoes that I wore most of last year when I had chronic achilles issues.  Maintained a decent effort throughout the run. Picked up the pace towards the end and ran the last 2.7 at 6:53/mile.

Total Time: 56:17 (7:19/mile)

Avg HR: 152 

I saw pair of black Asics 2120's yesterday while doing some Mother's day shopping and I couldn't resist.  I had to buy them.  It was time for new shoes and I am starting to get tired of Brooks.  They felt really good during the run but new shoes always feel good on the first run. 

Thought it would be a good idea to head out to Farmington Bay so that I could run on the dirt road and give my legs a break from pounding the asphalt.  It turns out that running in a mosquito breeding ground in the spring is not a great idea.  I could not believe the amount of bugs that I had to run through.  I was glad that I was wearing my glasses this morning because of the extra protection they provided.  Now I know what a car windshield feels like.  I must have looked like a crazy person running along the road flailing my arms while trying to shoo the bugs away.  At the turnaround point, the wind picked up and it seemed to blow the bugs away from the road.  Never thought that I would be happy to run into the wind.  Picked up the pace the last 4 miles and finished the last 2 miles in 6:55 and 6:42.

Total Time: 1:29:01 (7:25/mile)

Avg HR: 147

Warmed up with 3 easy miles.  Ran 3 miles at 1/2 marathon pace to get ready for Ogden.  Couldn't get into a groove from the first step.  I had a lot of little aches and pains and my form didn't feel very smooth.  Half marathon paced miles were right about where I wanted them: 6:36, 6:36, 6:28.  Heart rate stayed at 160 until the end of the last mile when I climbed up an overpass and it got to 165.  Finished with 2 moderately paced miles to cool down.  

Total Time: 57:55 (7:14/mile)

Avg HR: 149 

Plantar fasciitis in my left foot has reared it's ugly head once again.  It just started hurting in the afternoon yesterday.  I hope it's not the new shoes.  Almost turned back home after 1/2 mile but decided to keep going in hopes that it would loosen up.  Started to feel better as I got a little further into the run and was able to get in 6 miles at a moderate pace. Pretty good headwind on the way home but still finished the last mile at marathon pace.  Will probably take it easy for the rest of the week so that I will be ready for Ogden.

Total Time: 44:32 (7:25)

Avg HR: 147 

Talked myself into taking today off to let my left foot heel.  I just couldn't do it.  I had to get out and run.  Decided to take it very easy and not put in too many miles.  My foot feels a lot better than it did yesterday.  I used a golf ball to roll it out last night and it really seemed to help.  After about a mile, it really didn't hurt at all.  My left achilles and right calf were a little sore, though.  Was only going to go 5 but felt good enough to stretch it to 7.  Kept it at a pretty comfortable pace.

 Total Time: 55:18 (7:54/mile)
 

Ran a few comfortably paced miles with 1 downhill mile at half marathon pace.  The slower miles didn't feel great.  Ran the downhill mile a little faster than planned (6:26) but it felt good and was in control.  Foot is almost 100% healed but a couple of other areas are achy now (right calf, left achilles and ankle).  

 For some reason, my weight jumped up a few pounds the past couple of days.  It is starting to come back down but I was hoping to be a few pounds lighter for the race on Saturday.

Total Time: 37:41 (7:32/mile)
 

Easy run to shake things out before tomorrow's race.  Foot is 100% but lower legs still feel a little achy.  Just couldn't get into a groove.  I have to convince myself to push hard tomorrow and allow the race to hurt.  I struggle with running too conservatively and avoiding the pain threshold.  According to Paul's course profile, the half marathon should be pretty fast.  Other than the first 1.5 miles, there is potential to run a lot of fast miles coming down the canyon.  Last year when I ran the full, my legs were too trashed to take advantage of the downhill but do remember being able to get in a couple of pretty fast miles.

Total Time: 31:32 (7:53/mile) 

2007 Ogden Half Marathon

I toyed with the idea of bumping up to the full marathon but decided that I need to get a feel for the shorter, faster races before making an attempt at dropping my marathon PR. I just have a hard time “only” running a half when a full is offered. As the weather forecasts started coming out, I was glad that I stuck with the half. It is unseasonably warm and highs were expected to be in the upper 80’s.

It seems that I can’t write a race report without a POP story. At the starting line the POP’s were lined up along a small creek. Three of them were tipped over backwards into a small creek. I sure hope that nobody was in them when they went over.

After warming up with an easy mile, I headed to the starting line. The half marathon course starts at the halfway point of the marathon course. It comes down Ogden canyon and is a beautiful run. Other than a decent climb during the second mile, the course is mostly downhill with the last 2 miles flat. My goal for the race was to start out at 6:40/mile and try to hold on. Based on last year’s results, I knew that I had a chance at an AG award. Of course, it all depends on who shows up but the thought was there.

Mile 1: 6:30
Gun, horn or something went off (I honestly can’t remember) and the race was under way. I started out running and a pretty good pace and it felt very comfortable. I knew that it was a little faster than my goal pace but it felt good and I wasn’t going to back off. I made the commitment to myself to push harder in this race than I normally do. If I crash, I can still back off and finish in a decent time. It is not like a marathon where going out too fast can completely ruin a race.

Mile 2: 6:48
This is the uphill mile and it was faster than I planned. I expected this to be around 7:00 but I just plugged along and was still feeling good.

Mile 3: 6:32
Just running by effort and maintaining a steady pace.

Mile 4: 6:35
Much of the same.

Mile 5: 6:11
There is a big downhill through this section and I opened it up a little. My legs felt alright but I was starting to get a little winded. My legs are usually the first to go so this was an odd feeling.

Mile 6: 6:39
Still plugging along. Up to this point, I have been running with another guy and there were 2 younger guys about 20 seconds ahead. We were all pretty much running the same pace.

Mile 7: 6:49
I have no idea why this mile was so slow. I think that I was too focused on hanging with the group of runners that I was with and they all slowed a little.

Mile 8: 6:33
Picked up the pace a bit and was back to where I wanted to be.

Mile 9: 6:16
Running downhill with the wind at my back. What more could a runner ask for? I moved past the small group of runners that I was with and started looking for the next person ahead of me.

Mile 10: 6:15
More downhill with a tailwind. This is great and figure that it is pay back for the miserable weather in Boston. I notice that I am starting to heat up and the sweat rate is increasing.

Mile 11: 6:30
I am starting to get tired and the “just back off and cruise in for a pr” thoughts start creeping into my head. A female runner cruised by me and I tried staying with her so that I could make a move on the male runner ahead of me. She was cruising and I had a hard time keeping up.

Mile 12: 6:50
I am really starting to fade. I slowed down for a cup of water which was a huge mistake. It made me realize how tired I was and I had a hard time shifting back into gear. It was getting difficult to stave off the negative thoughts. The girl that passed me earlier was gapping me but I was still making up ground on the runner ahead. I noticed that he had a very low arm swing which meant that he was tiring.

Mile 13.1: 6:19 pace
I promised myself before this race that I was going to make it hurt. Despite the fatigue, I only had 1 mile to go and I started to push the pace. I moved past the male runner and could see the female that passed me and another guy. I could hear the finish line ahead but it didn’t seem like it was getting any closer. I started getting nauseous and decided to push through it instead of backing off. Despite the extra effort, I couldn’t make up any ground on the two runners ahead. Saw my wife and son near the finish line and pushed on through to the end.

Time: 1:25:51 (6:33/mile)
Overall Place: 18
Gender Place: 14
AG Place: 3

This was almost a 4 minute PR. It is also the first time that I have ever placed in my age group. We waited around for the awards ceremony and got a pretty cool plaque. The half marathon is so much more fun than the full. It is certainly not as rewarding but it is a great distance to race. I have been debating whether or not I should make a sub-3 attempt this fall and this helps convince me that it is possible.

Perfect weather for running - cool, slight breeze and an occasional sprinkle.  Started out easy just to see how well I have recovered from Saturday.  Felt a little sore but nothing significant.  Picked up the pace after 3 miles and ran at a decent pace for the last few miles.  I'm running in a local 5k next Monday so I am not sure if I should take it easy this week to recover or put in some quick miles to get acclimated to 5k pace.

Total Time: 58:59 (7:22/mile)

Avg HR: 154 

It was cold this morning (40 degrees).  Wanting to get a feel for 5K pace, I decided to run mile repeats this morning on the local course that I will be racing on next Monday.  Warmed up with 2 easy miles then started the repeats.  The first mile was exactly 6:00 and felt alright.  I usually jog during the rest between repeats but decided to just walk around for 3 minutes this time.  It was hard getting going during the second.  It felt slow and I was surprised to see that I ran it in 5:48.  Walked around for a few minutes then started the third.  This one felt much better and I ran the last 1.1 miles in 6:37 (6:01/mile).  Cooled down with 2 more easy miles.  I'm not sure if I can hold this pace without the breaks but I was surprised that I could do it 3 days after Saturday's race.

Total Time: 50:44 (7:09/mile)

 Avg HR: 159 - HR was consistently between 174-177 during the mile repeats.

Another cold morning.  Not much pop in my legs.  Just couldn't get in a groove.  I really haven't taken it as easy as I probably should have the past couple of days.  Stomach is a little unsettled which may be contributing to the low energy today.

Total Time: 1:04:46 (7:48/mile)

Avg HR: 150

Feeling a little run down so I took it very easy today.  I think that I may have a little bug but nothing too serious.  Second half of the run felt a lot better than the first half.

Total Time: 48:26 (8:04/mile)

Avg HR: 141 

Couldn't find my glasses and I haven't picked up my contacts from the doctor yet so I was running blind.  Felt alright most of the run until the last mile.  The bone spur on my right foot started to flare up and it was really sore.  Still testing out the Asics 2120's and I don't think that they are working out.  My achilles tendons are more sore when I wear them and they are not as comfortable as the 2110's.  That is the third pair of shoes that I have bought that I don't like or can't wear.

Total Time: 53:31 (7:20/mile) 

Planned on taking it very easy today but Eagleridge Drive was calling my name as I approached it and I couldn't resist.  The run from the highway to the highest point is 2 miles of relentless climbing.  You go from 4,350 feet to 5,180 over the 2 miles and it is a constant uphill.  I vowed to not stop once during the climb and plugged along until I got to the top.  My pace got as slow as 11:00/mile and heart rate was in the 170's.  Once I got to Eaglewood G.C.  I continued along Eaagleridge Dr. until it turned into Bountiful Blvd and ran past Bountiful G.C.  When I got to 1800 S. I turned towards home and pushed the pace while coming downhill.  It felt good and I really focused on my form.  Probably should have taken it easy in preparation for the 5K on Monday but I think that having tomorrow off should allow me to recover enough.  Spent the rest of the day staining the deck which was more painful than the grueling run.

Total Time: 1:48:40 (7:56/mile)

Avg HR: 151 

This is more of a fun run than a race.  There is no real registration - you just show up and sign your name to a waiver.  The official timing is somebody at the finish line yelling out times.  In past years, I have made the mistake of lining up too far back and ended up getting boxed in for the first 1/4 mile.  This time I positioned myself at the front of the starting line (next to a couple of people pushing strollers).  My plan was to try to hold 6:00/mile as long as I could.  The gun went off and I somehow found myself in the lead.  I knew it wasn't going to last so I just enjoyed it while I could.  I really didn't feel like I was pushing that hard but nobody wanted to take the lead.  After about 1/3 mile, a couple of high school runners and another guy (late 20's/early 30's) moved by me.  The older guy and one of the young runners started to push the pace and I didn't want to try to keep up with them.  Hit the first mile in 6:01 which was perfect.  I peeked over my shoulder and there was a big pack of runners not too far behind.  I didn't expect this big of a pack of runners to be that close but knew that they would back off after the first mile.  I focused on maintaining my pace during the second mile and stay within striking distance of one of the younger runners ahead of me.  Second mile came in at 6:00 and I was feeling alright.  Third mile was tough.  I was really starting to fade and I could here a runner on my heels.  He moved along side of me and I thought I was done.  He commented on how easily I was breathing and I didn't want to tell him how bad my legs burned.  I started to push again and was able to put a little distance between us.  The waves of nausea started to hit me at about 2.5 miles but I was able to push through them.  I ran a little stronger the last quarter mile.  I wasn't going to catch the guy ahead of me and wasn't going to get caught from behind so I didn't move to an all out sprint (I didn't want to risk pulling anything).  I ran the last 1.1 at 6:15/mile pace.  Finish time was 18:54 which is a 30 second current running life PR.  I left some room for improvement, though.  I should have pushed harder during the 3rd mile but am still happy with the results.  In 2004, I finished in 20:00 and ran it in 19:35 last year.  Finished the morning with 2 cool down miles.

Moderately paced run.  Felt really good.  Both achilles tendons and right calf are a little sore.  Last 5 miles were each run at 7:10 pace.  Pretty consistent, comfortable effort.

Total Time: 58:35 (7:19/mile) 

My body was asking for a recovery run and I gave in.  Ran 6 easy miles on the usual recovery run route (past Lakeside GC and back home).  I ran nearly naked - I had my watch but didn't look at it at all during the run.  My achilles tendons are still burning a little.  I'm sure it will eventually go away now that the Asics 2120's are out of the rotation.

Total Time: 48:20 (8:03/mile)

Very low motivation today.  Really wasn't in the mood to run so I cut the planned 10 miles with 4 at LT to 9 miles with 3 miles at LT.  Started with 3 easy miles then ran the 3 mile tempo run and finished with 3 easy miles.  The tempo run started slow then picked up and I felt better as I warmed up.  Splits were: 6:34, 6:18, 6:24.  Both achilles tendons are on fire.  They are not healing as fast as I expected them to.

 If I decide to follow an 18 week training schedule for St George then I need to get started on Monday.  I think that I am going to only follow a formal training schedule for 12 weeks this time.  Leading up to that, I will probably run 1 VO2 workout, 1 tempo run and 1 longer run (15-20 miles) per week with a couple of recovery runs and a general aerobic run thrown in.
 

Total Time: 1:06:21 (7:22/mile)