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SL County Corporate Games 5k

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Current Running Life:
5k: 17:50 (2010 NSL)
10k: 38:20 (2007 Des News)
1/2 Marathon: 1:23:30 (2009 Provo Half)
Marathon: 2:53:46 (2007 St George)

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

Daddy to 3 great kids - 16 year old son and 11 year old twin daughters

I do not know what tomorrow will bring but I do know it will start with a run.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Slow milesFast milesTotal Distance
243.7029.30273.00
Slow milesFast milesTotal Distance
16.000.0016.00

I'm not sure if I am going to be able to run tomorrow because I am taking my son comping for scouts then have a work party so I tried to get as many miles in this morning as time would allow.  Got out the door a little later than I wanted so I could only get in 16.  I may try to go long on Sunday depending on how I feel.

Comments(2)
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21.000.0021.00

Didn't get a chance to run yesterday so I decided to put in a long run today.  Yesterday was the first Saturday that I missed this year.  It was probably for the best because I always have a terrible run the first Saturday in August.  I felt good today and decided to put in some big hills during the second half of the run so I ran up to Mueller Park junior high.  My legs started to burn quite a bit towards the end but I felt good for the most part.

Comments(4)
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10.000.0010.00

My legs felt fine all day yesterday but when I woke up this morning they were completely dead.  I kept the pace pretty slow today and just wanted to get the miles in.  They did start to feel better towards the end of the run but were pretty sore most of the time.

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10.000.0010.00

My legs still feel trashed so I just ran an easy 10 this morning.  They felt better once they warmed up.  I'm not sure why the 21 miler beat me up so badly. 

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12.000.0012.00

Ran on the LHT but in the opposite direction that I usually do.  Got to where the construction workers were and decided I better hop off the trail.  Ended up running through a very ugly industrial area.  Legs are feeling better but are still a little tired. 

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Slow milesFast milesTotal Distance
8.000.008.00

I'm going to back off the mileage today and tomorrow to let my legs recharge for the 5k on Saturday.  My legs still feel really beat up.

Comments(2)
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8.000.008.00

My son slept at his grandma's so I had to shorten up the loop that I run so I wasn't too far from home in case my girls needed something.  Just ran another easy 8 so that the legs have a chance to recharge.

Comments(1)
Race: SL County Corporate Games 5k (3.1 Miles) 00:19:40, Place overall: 7, Place in age division: 3
Slow milesFast milesTotal Distance
11.303.1014.40

I've never really liked true cross country courses. The course was at the Cottonwood Complex and was 3 laps around the park on long wet grass. There are a few (7) short but steep climbs that do a good job of taking you out of rhythm. Warmed up with an easy 1.25 miles but probably should have gone more. The gun went off and I had a hard time getting started. My legs felt like they were stuck in mud. Once I got going I was alright and took the lead going into the first turn. It didn't take too long for a few runners to pass me. For some reason, I really didn't have the desire to push the pace. A couple more runners passed me during the first mile and we all pretty much settled into our places at this point. Hit the first mile in 5:56 which was a little surprising. I just hung behind two other runners most of the race hoping they would fade. I was able to move past one of the runners while climbing the last hill but he passed me again once the course flattened out. Second mile was 6:18, third was 6:27 with the last last 0.1 was at 5:53 pace. Final time was 19:40 and I finished in 7th place. I really don't have an explanation for the slow down. I figure the course itself is about 1 minute slow so I guess this is a typical time for my 5k's. I wish I could find a way to dig deep and push harder. I assume that the biggest problem is I have done very little VO2 work this year so my body isn't very familiar with 5k pace. Our team ended up taking 3rd place.

PM

I needed a break from yard work and house work so I went out for a run at 9:30.  Drove up to Mueller Park with the intent of running to elephant rock.  As I pulled into the parking lot a saw a wolf (at least it looked like one).  It kind of freaked me out and it was all I could think about as I started up the trail.  I couldn't see the trail very well, even with a head lamp so I went back to the car and drove to Bountiful Boulevard.  Ran out 3 miles, turned around and went back to the car.  I felt really good during the run. 

Comments(5)
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14.000.0014.00

Went out early this morning with plans of running 16-18.   Last nights run took  a little out of me so I just trudged my way through 14.  I was pretty worn out.  Running last night was obviously a bad idea.  I didn't take any water with me and every park that I stopped at had their drinking fountains turned off.  I was pretty dehydrated when I got home.

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10.000.0010.00

My legs were very tired at the beginning of the run.  I think that I am going to start cutting back in preparation for Park City.  I was only planning on a 1 week taper but my legs have felt trashed for quite a while and I think that I need to give them a break so I am fresh going in to the meat of the Grand Slam.  The scenery was a lot better than usual this morning.

Comments(8)
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6.000.006.00

Super easy recovery run.  I'm going to start throwing in a couple of recovery runs each week.  My legs probably feel trashed all of the time because I haven't been very good about following the hard/easy principle.

Comments(2)
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9.000.009.00

Warmed up with 3 miles then ran 3 X 1 mile @ 5K pace with 1/2 mile jog in between each.  First one felt really good (5:56).  Second was a little more work and my form didn't feel as good but still came in a little faster (5:52).  Third felt about the same as the second.  I picked it up towards the end and came in at 5:53.  I almost bagged this run this morning but am glad that I did it.  I wished that I would have had more focused training the past couple of months.  Cooled down with 2 easy miles..  

Comments(4)
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7.000.007.00

Recovery run.

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9.000.009.00

My legs were a little clunky for the first mile but then felt really good for the rest of the run.  I'm glad that my legs are responding to the reduced mileage this week.  Running is so much more fun when your legs don't feel like a ton of bricks all of the time.

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13.200.0013.20

Ran up to meet the SDRR but not many people showed up so I just ran alone.  Felt alright until the last few miles when my legs started to feel crampy.  Not sure what the problem was.  The temperature was perfect this morning but it was very windy.  I'm glad that the Park City marathon wasn't this weekend.

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8.000.008.00

Tried to keep the pace comfortable and relaxed in preparation for PCM.  Felt pretty good except for some soreness in both ankles.

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8.000.008.00

Started with 3 easy miles and didn't feel very energetic. I then ran 2 miles at marathon pace and felt really good (6:42, 6:38). Finished with 3 more miles at an easy pace and felt very fatigued. I am encouraged that the MP miles felt good but am concerned that the easy miles were so bad. It seems like I'm sweating more so I'm not sure if it is more humid than usual or if my body is going through something funny.

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6.000.006.00

Just taking it easy until Saturday.  My ankles are very sore this morning.  A coworker is sick and of course I have been paranoid and think that I am starting to get sick.  I'm sure it is nothing but will start taking Airborne just in case.

Comments(5)
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5.000.005.00

Got a late start because my smoke detectors went off this morning and I wanted to make sure that it was a false alarm.  Felt alright today and it feels like my legs are ready to go. 

Comments(4)
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4.000.004.00

Just a quick shake out run.  I felt good physically but I don't feel mentally ready to race.  I'm not sure if I'm ready to embrace the pain.  It seems like I go through this all of the time so I'm sure that everything will be fine.

Comments(4)
Race: Park City Marathon (26.2 Miles) 03:13:00, Place overall: 9, Place in age division: 2
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0.0026.2026.20

Park City Marathon 2008

My main goal for this race was to finally have a race where I was able to finish strong. I started out too fast in both of the marathons I have run this year and ended up crashing and struggling the last few miles. I was really craving that feeling of pounding out some fast splits during the last 10K of a marathon. My time goal was something around 3:10 because of the nature of the course. As far as other goals that I set for the race, I wanted to finish in the top 10 overall, top 3 in my age group and move into 3rd place overall in the Grand Slam standings. Since Walter wasn’t going to be running this race, all that I had to do was hold off the guy that is 2 minutes behind me and I would move into 3rd.

I don’t have my watch with me so I can’t give any splits but will try to give an overall feeling of the race. I started the race with the lead pack but didn’t feel like I was working very hard. I kept looking at my Garmin to make sure that I wasn’t starting too fast and the pace was right where I wanted it to be. I let them (6 runners) pull away as we approached the first mile marker and I crossed it in 6:45 (about 5 seconds behind the front runners). I’m not sure why they started so slow. I guess they were just trying to get a feel for the race. Second mile had a little climbing in it and I let the lead pack pick up another 10 seconds on me. After the second mile, they decided to drop the hammer and I didn’t see them again.

A runner in orange shorts pulled ahead of me by about 30 seconds over the next few miles and I was running with a couple of other guys. I was able to put a little distance on them on the uphills and they made up the difference on the downhills. Somewhere around mile 6, I realized that I was really tense through my shoulders and tried to settle into a more relaxed pace. This helped and I started making up ground on the orange shorted runner. A guy from Boston came up alongside of me and I decided to hitch a ride with him until I got past Orange Shorts. I ran with him for a few miles and we were able to get past the targeted runner. Most of my splits were around 7:15/mile. This was just right for the steady, gradual uphill that we were running. I was feeling alright except that I was a little light headed and felt bloated. I started getting concerned that my body wasn’t absorbing and processing the Gatorade, gels and everything else that I had eaten the past couple of days. As we started the slightly steeper climb through miles 10-13 the Boston runner and a runner in a red shirt started gapping me. My hope was that the altitude would be too much for the Boston runner and I would be able to catch him once the downhill started. I hit the half in exactly 1:36:00 and was in 9th place so I felt like I was right on target for my goals.

As I started to make my way to Deer Valley, my legs started to hurt. I was wearing Zensah compression sleeves on my lower legs and they felt great but my hamstrings were really burning. I tried to focus on keeping my form as smooth and comfortable as possible but I was fighting a lot of negative thoughts. After hitting the Deer Valley parking lot we turned back towards Park City and I was happy for the downhill. Apparently the 2 runners ahead of me were more happy because they were able to gap me. As the course looped back, we started passing the runners going up to Deer Valley. This got my adrenaline going and I was able to pick up my pace. Almost every runner that I passed was encouraging which was really nice.

Ran through the open air mall in Park City then made a turn towards the one block that I was dreading the entire race. It is a nasty climb that is short but incredibly steep. When I ran this race in 2006, the course went the other direction and we came down this hill. Going up it was not going to be fun. **WARNING: If you don’t want to lose all respect for me, don’t read the next 2 sentences. As I started up the hill, I realized that walking would be faster and would take less energy. I made the tactical decision to walk for approximately 10 yards going up the hill. Now is the time that I was hoping to start hammering out some good splits. Unfortunately, my legs had different plans. As with the 2 prior marathons this year, my legs were fried and I was just hoping to maintain anything that resembled a decent pace. For the next few miles, I was averaging 7:15 despite the general downhill nature of the course (was hoping for 6:50’s). The Boston runner was out of sight but the guy in red was still there (probably 45- 60 seconds ahead of me). I was able to keep him in sight so he must have been struggling as bad as I was. Every once in a while I would consider picking up the pace to catch him but when I did it hurt too bad and I slowed down. I slowly started to get closer to him but really started to suffer the last 2 miles and wasn’t able to catch him. I think that my pace slowed to 7:30-7:40 for the last 2 miles.

Crossed the finish line in exactly 3:13:00 so I ran the 2nd half in 1:37:00. I missed my time goal and I wasn’t really pleased with how I felt at the end but I’m trying to look at things in a different perspective and not be so negative. I was able to meet all 3 goals in this race (top 10 overall, top 3 in AG and maintain my position in the GS standings).

So, I can’t figure out if I’m not cut out for this marathon thing, if I have unrealistic expectations, or if this is just how the last 8 miles of a marathon are supposed to feel and I need to do a better job at pushing through the discomfort. Now I have to try and figure out my goals for TOU and SGM.

Comments(17)
Slow milesFast milesTotal Distance
5.000.005.00

Just a nice and easy recovery run.  Besides the usual post marathon dead legs my feet are really hurting.  I seem to be less sore than I usually am after a marathon.  Plan for the week is to just take it easy and only run as much as my body will allow.  Things are going to start being really busy around here.  My son starts 7th grade this morning and the fall soccer season starts today as well.  Somehow, I got talked into coaching his team this year.  Once the girls start soccer we are going to have something going on every day.

Comments(1)
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7.000.007.00

It felt very warm this morning.  The temperature wasn't that high so I'm not sure why it felt so warm.  My feet and ankles were pretty sore for the first couple of miles.  My foot was bothering me most of the day yesterday.  

Comments(1)
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10.000.0010.00

A little bit better every day.  Other than some soreness in my ankles and feet I am feeling pretty good.  It was quite a bit cooler out this morning than yesterday.  Now that it is darker and the temperature is coming down, it is starting to feel a little like fall.

Comments(3)
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9.000.009.00

Started out feeling pretty good but was really wiped out towards the end of the run.  Maybe it's just part of the recovery process but I really had very little energy or desire to run after 4 miles.

Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

Felt about the same as yesterday but maybe a little better. There were a couple of runners on the road that I tried to catch and stay ahead of so I had motivation to push a little harder. The smoke from the fire last night at the RV shop was pretty bad. I smelled like campfire when I got home.

There is a rule of thumb in running that states that for every pound above your ideal running weight that you are costs you 2 seconds per mile.  In looking at my marathons this year, I am running approximately 4-5 minutes slower than I feel I should be running.  My "should be" pace is a very real expectation based on performances last year.  I am 5 pounds heavier now than I was last year.  Five minutes in a marathon is 11 seconds per mile and my 5 extra pounds would suggest I should be running 10 seconds per mile slower.  Is it possible that the only reason for my slow down this year is due to the extra weight? 

Comments(8)
Slow milesFast milesTotal Distance
7.200.007.20

I'm a big slacker. Met up with the South Davis Road Runners and they had a planned 7.2 mile loop.  I usually run whatever they have planned then add on extra miles to get where I need to be for the day.  My plan was for 14-16 miles depending on how I felt.  After the loop, I thought about just continuing on but decided to drive back home and check on my son before I went out again (he's almost 12 and is fine by himself but just wanted to double check).  Once I got home, I decided that I was too burned out on running right now to but in any more miles.  I did run the 7.2 at a decent clip and will probably get out for a run tomorrow but I just wasn't in the mood today.

 What's with all the extra buttons on the bottom?  This is too confusing.

Comments(2)
Slow milesFast milesTotal Distance
243.7029.30273.00
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