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Mt.Nebo Half

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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
146.0013.10159.10
Adrenaline 2011 3 Miles: 96.10Adrenaline 2011 4 Miles: 63.00
Slow milesFast milesTotal Distance
8.000.008.00

Run up to Bountiful Blvd. and back home.  Probably not the best decision considering the sore ankles/achilles.  Right achilles started to flare up on the way down but I think it is alright.  I felt a little more relaxed this week alhtough the run was slightly slower.

Adrenaline 2011 3 Miles: 8.00
Comments(1)
Slow milesFast milesTotal Distance
14.000.0014.00

Just a leisurely run around Bountiful.  My ankles were sore so I decided to back 2 miles off the planned mileage for the day.  May as well finish another week with exactly 44 miles.  The morning temperature was absolutely perfect for running.  This is by far the best time of the year.

Adrenaline 2011 3 Miles: 14.00
Comments(2)
Slow milesFast milesTotal Distance
8.000.008.00

Felt surprisingly good this morning.  Ran the usual 8 mile loop at GA pace.  It felt perfect.

Adrenaline 2011 3 Miles: 8.00
Add Comment
Slow milesFast milesTotal Distance
7.300.007.30

I decided to run the Mt. Nebo half on Saturday so I am going to take it easy for the rest of the week.  I would like the soreness in my legs to be gone before I completely trash them on the brutal downhill course.

Adrenaline 2011 3 Miles: 7.30
Comments(4)
Slow milesFast milesTotal Distance
0.000.000.00

This was going to be the week where I got out every day.  Unfortunately work takes precedence over running and an issue came up this morning so I did not have time for a run.  My girls have 2 softball games tonight so there is no opportunity for an evening run.

Comments(2)
Slow milesFast milesTotal Distance
7.200.007.20

Super sleepy this morning and it affected my run.  My mind felt completely disconnected from my legs.  It was not a fun run and I really struggled but still managed to gt the run in. 

Adrenaline 2011 3 Miles: 7.20
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

Just a few miles to keep the legs fresh.  Pace was slow.  Really wish I felt better going into the race tomorrow.  My plan is to run a smart and controlled pace.  I don't want to trash my legs too much on the early downhills.

Adrenaline 2011 3 Miles: 5.00
Comments(2)
Race: Mt.Nebo Half (13.1 Miles) 01:22:02, Place overall: 8, Place in age division: 2
Slow milesFast milesTotal Distance
0.5013.1013.60

My only goal for this race was to run the right pace – whatever that might be.  The downhill nature of this course was extreme and I wasn’t sure if it would help or hurt.  The average grade was similar to my weekly hill run so I was familiar with how it would feel, I just wasn’t sure how long my legs would hold up.  I feared that my legs would get chewed up and I would struggle the last few miles like I did at the Timp half.  Took one of the earlier buses to the starting line and it was a little chilly.  Perfect weather for a race.  I have always thought that if you are not shivering at the start line then it is going to be too hot.  I only ran a half mile to warm up but it felt like it was enough. 

Before I start listing splits I need to reiterate that the downhill was extreme.  Take the pace with a grain of salt.  The past few races I have started way too fast so I made a conscious effort to start out conservatively.   First mile was 6:27 and as I approached the mile marker I started playing with my turnover, trying to find a comfortable rhythm.  The pace quickened and I decided to just go with it.  Settled in at 6:00/mile-6:15/mile which was a little faster than I wanted but it felt better than hitting the brakes.  I ran the next few miles with Rachelle.  After the 5 mile marker, I felt like my legs were not going to be able to sustain the pounding so I backed off a little to the 6:20’s.  Rachelle pulled away but I tried to keep her within sight for the rest of the race.  I’m sure she was happy to no longer have to endure the sound of my slappy feet.  I don’t know if it is because of the long legs, not enough leg strength, not running enough speed workouts or just plain old age but I could not get my legs to turnover fast enough to run comfortably.  I was moving at the pace I wanted but I could tell it was taking its toll.  Hit the halfway point in 40:50 and started doing calculations to get an idea of where I could possibly finish.  1:22 was obviously not going to happen but I felt good enough that 1:26 seemed like the worst case scenario.  After 8 miles I thought the course was going to flatten out but it never really did.  From mile 10 to the finish there were a few small rollers.  I felt good and was able to maintain a good solid effort.  The gap between me and the runners ahead started to close.  It was closing very slowly and I was unsure if I could catch them by the end.  At the 12 mile marker I started to push the pace hoping to close in on the last 2 runners ahead (Rachelle and another guy).  Finally caught up with half a mile to go and I was exhausted.  Started to feel pukey and I seriously considered backing off and letting them pass me.  I thought maybe I made an error in pushing too early.  Turned my focus to just moving my legs and not worrying about anything else.  Finished a couple of seconds ahead of them in 1:22:02.

I was very happy with the race.  Since it was extremely aided I’m not sure I will count this as my PR.  I am guessing that it is 3-4 minutes faster than the other aided Utah courses (Hobble Creek, Provo).  Regardless of what the time was, I felt good about the effort that I was able to put in.  I held a relatively consistent pace throughout the race and based on my HR it was the correct effort throughout the race.  My calves are hammered more now than they have ever been.  Other than that, everything else feels good.  I need to use this as a good starting point to getting back training for real and getting into racing shape.

Mile

Split

HR

1

0:06:27

148

2

0:06:05

164

3

0:06:15

158

4

0:06:01

157

5

0:06:15

158

6

0:06:21

156

7

0:06:17

158

8

0:06:27

162

9

0:06:16

163

10

0:06:23

167

11

0:06:32

168

12

0:06:29

171

13

0:06:08

175

 

Adrenaline 2011 3 Miles: 13.60
Comments(14)
Slow milesFast milesTotal Distance
0.000.000.00

I can barely walk because my calves hurt so bad so running is completely out of the question for today.  It is crazy how much they hurt.  On the bright side, I registered for Boston 2012 this morning.

Comments(7)
Slow milesFast milesTotal Distance
5.000.005.00

Finally felt like my legs were to a point where I could run again.  It was slow and there is still a lot of soreness in my calves.  It now just feels like regular post race soreness instead of the debilitating pain.

Adrenaline 2011 3 Miles: 5.00
Comments(1)
Slow milesFast milesTotal Distance
5.000.005.00

Just another easy run to get the legs moving.  Felt more sore today than I did yesterday. 

Adrenaline 2011 3 Miles: 5.00
Comments(2)
Slow milesFast milesTotal Distance
5.000.005.00

Adrenaline 2011 3 Miles: 5.00
Add Comment
Slow milesFast milesTotal Distance
3.000.003.00

I acutally have no idea how much running I did this morning.  Went to the Dirty Dash 10K at Soldier Hollow to help Becky with her work team.  We did more walking than running as we were trying to stay with the group.  This event has it's place and it is fun but it is not really running.  This entire week was a throw away week.  I will consider it a necessary week of recovery from the punishing half last week.  Next week will be much better.  I promise.

Adrenaline 2011 3 Miles: 3.00
Comments(2)
Slow milesFast milesTotal Distance
8.000.008.00

Felt very good this morning.  I guess that is what happens when you essentially take a week off.  My shoes definitely need to be retired.  Just trying to get them to hold on a little longer. 

Adrenaline 2011 3 Miles: 8.00
Comments(2)
Slow milesFast milesTotal Distance
7.000.007.00

Got out the door a little late so shortened the run a bit.  My achilles is starting to flare up.  Definitely need to get a new pair of shoes tonight.

Adrenaline 2011 3 Miles: 7.00
Comments(1)
Slow milesFast milesTotal Distance
7.150.007.15

Ahhhh! New shoes.  The shoes felt great but nothing else did.  Not as much energy as I hoped to have.  The inflammation in my achilles will take a few days to go down so they are still a little tender.

Adrenaline 2011 4 Miles: 7.15
Comments(3)
Slow milesFast milesTotal Distance
24.850.0024.85

Last year as I was pondering what I should do for my 40th birthday I thought running 40 miles would be appropriate.  Since I have really cut my mileage back a lot this year  I decided that running 40 miles in one day would be foolish and irresponsible.  I guess wisdom is one of those things that comes with old age.  Still wanting to do something somewhat significant I opted for a 40 kilometer run.  Not quite as impressive as 40 miles but still decent mileage.  I haven't run anything longer than 18 miles since the marathon last year so run 24.85 would still be a stretch and I wasn't 100% sure I could do it.  Not wanting to disrupt the regular daily schedule too much I got up at 2:30 a.m. and headed out the door.  My plan was to run slow and stay comfortable the entire run (kept the pace between 8:30 and 8:40).  Speed wasn't a concern at all, I just wanted to get the mileage in.  Legs were a little tight to start but felt fine once they loosened up.  The run was quite uneventful.  Most of the run was very peacful since there were virtually no cars on the road.  It was nice to have a few hours of quiet time.  I only took 1 GU and 24 ounces of Gatorade and never felt like my glycogen was depleted at all.  Keeping the pace slower seemed to use a lot less fuel.  Ran the last mile with Becky.  Felt so good after I finished, I thought maybe I should have attempted the full 40 miles.

Best part of the run: NSL city recognizing that it was my birthday and leaving the bathroom at Hatch park open just for me.  The run would have been very much different if it were not open.

Worst part of the run: I did a huge loop through south Davis county and my mileage ended at 24.75.  I was shocked that it was that close to where I wanted to be but disappointed that I had to tack on the extra 0.1 after passing my house.

Adrenaline 2011 4 Miles: 24.85
Comments(11)
Slow milesFast milesTotal Distance
7.000.007.00

My back was a little tight when I started but felt fine after 1/4 mile.  Felt a little extra spunk in my legs today.  Wish that the spunk generated a quicker pace but that will come with time.  Glad to start the week with a run that felt good.

Adrenaline 2011 4 Miles: 7.00
Comments(1)
Slow milesFast milesTotal Distance
8.000.008.00

My ankles were very tight and sore throughout the entire run.  I'm going to blame it on the changing of the season.  I seem to get achy joints whenever the weather changes.  Relatively slow pace.

Adrenaline 2011 4 Miles: 8.00
Comments(1)
Slow milesFast milesTotal Distance
8.000.008.00

Weekly hill run up to Bountiful Blvd.  My knees where sore so I wasn't sure if it was a good idea.  Felt alright after they warmed up but I didn't feel like there was a lot of power in my legs on the way up.  I guess I got lost in thought on the way back down because half way down I had to stop to figure out where I was.  Nothing looked familiar even though I was on the same road that I always run.  I'm losing my mind.

Adrenaline 2011 4 Miles: 8.00
Comments(5)
Slow milesFast milesTotal Distance
8.000.008.00

Just a run at a decent pace so I could finish in time to take Ash to school.  Nothing exciting.

Adrenaline 2011 4 Miles: 8.00
Comments(1)
Slow milesFast milesTotal Distance
146.0013.10159.10
Adrenaline 2011 3 Miles: 96.10Adrenaline 2011 4 Miles: 63.00
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