A clydesdale no more!

Perfect weather for running: cool with a slight drizzle.  After 2 easy miles I threw in 6 miles at marathon pace.  I averaged 6:52/mile which was exactly what I was shooting for.  Unfortunately it was a little more effort than I would have liked.  My form was very clunky and my left hamstring felt like it was on fire.  Ran a few more easy paced miles to finish off the run.

It was cold enough for a long sleeve shirt this morning.  This is the perfect weather for running.  My legs are a little beat up (especially my ankles and hamstrings).  I wanted to run a little hill work so I ran up to Davis Blvd.  Going uphill felt good and in control but when I started coming back down I couldn't get control of my form.  I think that since my ankles are sore, I am unable to get a good push off which throws everything else off.

Easy recovery run.  Another morning of perfect weather.  Physically, I felt really good this morning and wanted to push it but knew that an easy paced run was more appropriate.  I had a lot to think about during the run which made the time go by quickly.

A pretty uneventful run.  Ran the usual loop at the usual pace.  

This week has been a broken record.  Good weather, decent run where I felt good at the beginning but wore down towards the end.

I wasn't sure if a 20 miler was the right thing to do today or not.  It is 2 weeks post Park City and 2 weeks until Top of Utah. I decided to run a 10 mile loop and then run the same loop again with the option of cutting it short on the second loop if I didn't feel well.  Kept the pace pretty easy during the first loop (probably around 8:00/mile).  Got back home and refilled my water bottle and headed out again.  I was feeling pretty good so I picked up the pace a little.  After a few miles into the second loop I decided that I was feeling good enough to finish the whole thing.  The last 2 miles were a bit of work but other than that I feel good about the run.  I am breaking in a new pair of shoes so my feet are more sore than usual.  I also discovered a hot spot on my right tibia (site of a previous stress fracture) which has me a little concerned.

I was really tired this morning and just felt off.  My right tibia was bothering me for the first few miles. It is definitely moving up on the concern scale.  It did feel better as the run progressed so that is encouraging.  After 3 miles I started to progressively pick up the pace for the next 4 miles.  I think that I ended up close to 5k pace during the last 1/4 mile (not positive of the pace as I haven't worn a watch while running for 2 weeks).  Ran 2 more miles at a decent pace (7:15-7:30).  Other than the initial tibial pain, the run felt very good.

After 1/2 mile my body was asking for a recovery day.  My legs are pretty achey and I am feeling a little nauseous.  Hopefully I will feel better tomorrow.

After 3 easy miles I thought I would give 3X1 mile at 5K pace a try.  Started out terrible and I almost bagged the whole thing after 1/4 mile but kept at it.  Started to feel better towards the end of the mile.  Jogged 1/4 mile then started the second.  This one felt much better and my form felt very much in control.  Jogged a little bit longer between the 2nd and 3rd so I could get to a point which I knew would be the start of a mile.  It was a lot more work to maintain the pace during the last one.  I really had to concentrate on my effort during the last 1/2 mile.  I am still running watchless so I have no idea what my splits are but I'm guessing they were slightly slower than 6:00/mile.  Cooled down with 2 more easy miles.

Just a super easy recovery run.  My right tibia is really starting to bug me mentally.  It doesn't really hurt,per se, but it is acting up enough that I am thinking about it.  I need to just ignore it because even if it does end up being something serious, I know that I can make it through SGM then let it heal.

The run felt really good this morning.  It was a little cold and I wished that I had my gloves.  I ran my regular 9 mile loop then stopped by home and picked up the dog that I am baby sitting and went 1 more mile.

During the run I was thinking about the upcoming races.  I started experiencing my usual fears. Not knowing if I will be able to deal with the discomfort is something that I always worry about.  I don't know why I am always filled with so much self doubt.  I have to find a way to over come this - not just in running but in life as well.

After being cold yesterday morning I decided to wear a long sleeve shirt and gloves this morning.  I didn't need them and was a little too warm during the run.  The only bad thing about the weather this time of year is that it is hard to know what to wear.  I was really sleepy this morning and had a real hard time running this morning.  I just didn't have any energy.  I have been sleeping better and am even sneaking in a nap here and there so I'm not sure why I was so fatigued this morning.  There were several races that I wanted to run this morning but opted not to run any of them because of scheduling issues.  Based on how I felt during the run, it is probably better that I didn't race.  After 12 miles, I stopped at home to get the dog and ran 2 more miles with her.

This week will be reduced mileage as I prepare for TOU.  Ran to the Legacy Parkway Trail to test it out for the first time (legally).  The road to the trailhead is a little to busy to run on and there is no sidewalk so I may start driving there even though it is only a couple of miles away.  I think that I will use the trail a lot because it is a lot safer than running on the roads.  I felt like I was pushing the pace but I only averaged 7:20/mile which was a little discouraging.  I wasn't really killing myself but it did feel faster than 7:20.  On the way home I tripped over something and almost did a header into an oncoming bus.

Another run on the LPT.  After 4 miles I decided to throw in a couple of miles at MP.  After 1/4 mile the trail turned to loose gravel and it was very difficult to maintain my pace.  Turned around after 1/2 mile but my split was slow because of the gravel (7:00).  During the second mile the effort felt like it was too hard for marathon pace.  Ended up running this mile in 6:42 which explains why the effort was difficult.  Ran 2 more miles at an easier pace then decided to run the last mile at MP.  This one felt good and ended up being faster than the others (6:39).  I have mixed feelings about the run.  The first 2 MP miles were disouraging but the last mile at MP felt really good.

Easy miles on the LPT.  Legs feel a little heavy.

Another easy run as I coast into TOU.  Pushed the pace to MP during the downhill mile just as a reminder.  Ran it in 6:43 which is exactly what I want to average coming down the canyon.  The pace felt just about how it was supposed to.

5 super easy miles.  I'm not feeling all that great right now.  I have put on 5 pounds this week for some reason.  I typically put on a few pounds from carbo loading but this is higher than I am used to.  I have been more careful about what I have been eating so hopefully it is just water weight (man do I sound like a woman - no offense).  Nothing that I can do about it at this point so I will just go out tomorrow and see what the day brings.  My ex found a hotel room for me in Logan for tonight so I won't have wake up at 3:00 a.m. to make the drive up there.  I'm sure I will be awake that early any way but it is nice to have one less worry tomorrow morning.

Top of Utah Marathon

As has been the case with every marathon that I have run this year (except Park City) my goal was to just sneak under 3 hours.  Because of the nature of the course, my plan was to run 6:45’s coming down the canyon then slow to 7’s from mile 18 on.  Wanted to hit the half in 1:29:00 and run a 2 minute positive split.  I’m still holding onto the idea that I am a legitimate sub-3 runner and last year’s SGM wasn’t a fluke.  At the starting line, the temperature felt perfect while I was wearing shorts and a singlet.  This usually isn’t a good sign.  My only hope was that there would be good cloud cover outside of the canyon that would protect us from the sun. 

Lined up at the start with RivertonPaul and we were off with the firing of the muskets.  The first mile was 6:20 which was way too fast but I wasn’t concerned because the first mile is a pretty good downhill and I always run the first mile fast because of the rush of adrenaline.   I consciously slowed the next mile (6:51) and let Paul go ahead.  The next 2 miles were 6:40 each.  My focus was to keep a good consistent effort coming down the canyon and let my splits be dictated by the terrain.  Occasionally, when a runner would pass me, I would hitch a ride with them to keep me from getting lazy and letting the pace slow.  My splits were in the 6:45-7:00 range during the first half which I hit in 1:29:18 and was right on target.  I couldn’t decide how the race was going, though.  At times, I felt really good and other times I felt pretty fatigued.  Maintained the same consistent effort through 16 but could start to feel the fatigue.  Just as I started to notice that I was getting warm, the sun snuck behind some clouds and I had good cloud cover for the rest of the race.  Every once in a while, there would be a cloud burst and the rain came pouring down.  It would last just long enough to cool you down but not get soaked.   At mile 17 another runner passed me and got a lot of cheers (I think he was a local) so I latched on and stayed with him the next mile.  He was breathing pretty heavy so I knew it wouldn’t be long before he dropped off.    Miles 17 and 18 were a little slow (6:59 average) but I was able to pick it up on the uphill during mile 19.  I could see that Paul was starting to come back to me which gave a little extra motivation.  I caught up with him at the aid station and we ran together for the next mile.  I knew that I would be meeting up with Cody shortly and was looking forward to getting a little help because I could start to feel my energy dropping off.  I was happy to see an entire crew of the FRB coming towards me.  Cody brought Jon, Paul and Joe along with him.  Unfortunately I was completely fried at this point.  My pace really started to slow.  Hit mile 20 in 7:24 and mile 21 in 7:01.  From here on out, I was in survival mode and wanted to walk so badly.  Having the crew there really kept me going.  I can’t thank them enough.  Averaged 7:45 for miles 23-25 and I hurt all over.  Usually I only have problems with my legs but this time my legs, back and just about everything else was burning.  The guys challenged me to catch a few runners that were ahead of me but I was hurting.  This is about as hard as I have hit the wall in any race.  Moved up on and passed one runner and I was ready to hurl.  As Cody jumped off the course with ½ mile to go he said there was 1 runner ahead and he expected me to be ahead of him when I make the last turn.  After the guys left the course, my first thought was “good they are gone so I can slack off now”.  Of course, I took the challenge and passed the guy.  I was so relieved to be done.   Finish time was 3:04:30 which was 5 minutes slower than planned.  This is pretty consistent with the other marathons that I have run this year as every marathon that I have run this year has been 5 minutes slower than I have wanted. 

While standing around I started to get a little light headed and felt like I was going to pass out but was able to snap out of it after 30 minutes.  I really feel like I gave it everything that I had today.  The race strategy was perfect for a sub 3 I just wasn’t quite ready for it.  The good thing that came from this marathon is that I’m getting more comfortable with where I am as a runner.  I would like to be faster (wouldn’t we all?) but accepting my fitness level will allow me to run a little smarter and be more satisfied with my performance.

I am still in 3^rd place in the Grand Slam standings and, barring something catastrophic in the next 2 weeks, I should be able to hold on to this position.

Had to get out for an easy run to see what damage I did yesterday.  My left hamstring is pretty tight and sore.  It felt better after a mile so I'm not concerned.  I have the typical post marathon dead legs but other than that I feel pretty good.

Happy birthday to me.  I couldn't decide what kind of run I should do to celebrate.  Running 37 miles would be too much (especially 2 days after a marathon) and 37 minutes wasn't enough.  I considered running in my birthday suit but it was too cold.  Ended up running 7.3 miles which at least has the right digits in it.  I'm pretty sore and my pace was very slow.  All part of the recovery process, I guess.

I'm taking the morning off.  I only got 2 hours of sleep Sunday night so I feel that a little extra rest is more important than running.  My plan is to get in a few miles tonight. Hopefully nothing comes up and I can stick to it.

I decided to follow Kory's advice and use yesterday as a rest day.  Drove to the LPT and did a 9 mile out and back.  Found where I went wrong and ended up on the wrong trail the last time I ran this far out on the LPT (thanks JD). My legs are feeling really good.  My achilles tendons and right ITB were tender at the beginning of the run but felt good once I warmed up.  There still is not a lot of snap in my legs but the recovery is coming along well.

My legs were really dead this morning.  It took a couple of miles for my legs to warm up and settle into a pace that even resembled running.

Another run on the LPT.  It was very dark out and I had a hard time seeing the trail.  I veered off of it several times.  I guess I need to start wearing my head lamp.  My legs are a little sore but are getting better.  Ran 2 miles at MP just to remind the legs what it feels like. 

Ran to the rec center to meet with the running club but nobody was there.  Not sure if the run was canceled or if they met somewhere else.  I saw a couple of the group on the LPT so maybe they met there instead this week.  The weather was perfect for a run this morning.  My legs really started to fatigue towards the end of the run and I think that running TOU as hard as I did may have been a mistake.  I'm definitely not recovering as fast as I had hoped.

Took the kids on a 9 mile bike ride on the LPT.  I can't believe they made it.  It was at a very comfortable speed but they made it.  On a somewhat related note, my son has gotten very out of shape the last couple of years because I have been a little lazy about encouraging him to be more active.  Since starting 7th grade he has been exercising every day in gym.  I coach his soccer team and I can't believe the difference it has made in how hard he tries during the game.His effort and confidence have improved so much because he feels better physically.  I really need to do a better job of coming up with activities for him and the girls.

Felt really good except for my right ITB.  It has been tender for a week and is a little more sore.  I have a massage appointment tomorrow and I will have them focus on that if it is still causing problems.  

Planned on 7 miles but my right ITB is getting worse so I cut the run short as a preventive measure.  Ran the last 2 slightly downhill miles at marathon pace (6:48/mile).  It didn't feel as smooth as I had hoped but the pace was comfortable and sustainable.  The forecast for 20 mile/hour winds from the South on Friday night aren't encouraging.  I'm glad that the forecasts are never right.

Finished the month with 237 miles which is my lowest mileage month of the year.  I guess that recovering and tapering isn't a great way to crank out decent mileage.