A clydesdale no more!

A very light snow was falling but it wasn't too cold. Included 10X20 second pickups during the first 3 miles. I am experimenting with where to put these. Do I run them early in the run when I am fresh but suffer later or wait until the last couple miles and risk being too tired? Felt good most of the run except miles 7 and 8. Upper body was a little tight and form felt a little sloppy. Straightened it out for the last mile and finished well.

Avg HR = 160

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

Legs felt dead. Not sure what the problem was but I had no energy. I'll just chalk it up to one of those days.

Total Time 1:18:14 (7:49/mile)

Easy recovery run. Finally got around to getting new shoes and they felt great. I wore the last pair for a few too many runs and I could feel it in my lower legs.

Avg HR = 144

Total Time = 48:57 (8:10/mile)

Couldn't decide where to run this morning. I wasn't sure how much hill running I wanted to do. Decided to just head out the door and go wherever my legs took me. It was a balmy 40 degrees and it felt very good. Ended up running up Indian Springs drive which is a pretty good climb. Got to Bountiful Blvd and headed towards to Bountiful temple. Met up with another runner and ran with him for about a mile. It is so much easier to push the pace when you are running with somebody. I was able to get into a groove on the way down and pushed the pace the last 5 miles. I was surprised how comfortable the downhill running was today.

Avg HR = 159

Total Time = 1:32:13 (7:41/mile)

Fortunately it was an easy 5 on the schedule today because the roads are still pretty slippery from yesterday's storm. Just took it real easy today trying to avoid oncoming cars.

Avg HR = 137

Total Time = 42:00 (8:24/mile)

It seemed colder this morning than it has the past few days. I have been sort of dreading this run all week. It is the longest that I have gone since the St. George marathon and my first long run in preparation for Boston. I actually felt really good during this run. Felt like I was running at a comfortable pace and it was about 20 sec./mile faster than what I used to do my long runs. With 2 miles to go, I decided to drop the pace to marathon pace (7:00/mile). Felt really good and was not as tired after the run as I usually am after long runs.

Avg HR = 144

Total Time = 2:21:01 (7:42/mile)

Warmed up with 3 easy miles. Ran 4 miles at tempo pace. Wanted to keep the pace below 6:40/mile. Miles 1 and 3 felt good but fell asleep during miles 2 and 4 (6:32, 6:46, 6:33, 6:36). A little disappointed with the inconsistent splits but feel good about the effort. Cooled down with 2 easy miles.

Avg HR = 154

Total Time = 1:07:26 (7:30/mile)

Ran the Davis Blvd. loop. Pretty good climb for the first 4 miles. My form did not feel very fluid today. I really felt as though I was forcing things and my upper body was very tense.

Avg HR = 156

Total Time = 1:32:36 (7:43/mile)

Very easy and relaxed recovery run. I have been trying to figure out why my knees have been sore this week. Finally dawned on me that it is from all the falling that I did while snowboarding over the weekend.

Avg HR = 139

Total Time = 39:34 (7:55/mile)

Felt a little tired today. I think that the lack of sleep the last couple of nights is catching up with me. There was a light snow falling for the first half of the run. This eventually turned into a blizzard. The snow was blowing into my face and it was hard to see. It was very slippery and I almost fell several times. I was hoping to run the last 3 miles faster but decided to back off the pace a little as I was more concerned with maintaining my footing than my pace.

Avg HR: 154
Total Time: 1:17:00 (7:42/mile)

Easy recovery run.  It was very cold and my face and feet froze.  My left knee and right calf are acting up.  I'm pretty sure that it is due to cold weather.  Once I got warmed up, my form felt pretty good and I was running very comfortably.

Avg HR = 142
Total Time = 47:28 (7:55/mile)

Wasn't overly excited for today's run. It was cold (6 degrees with -5 wind chill), I somehow put on 4 pounds over the past 2 days and my chest felt heavy. Decided that today was going to be a very slow run. The cold didn't get to me as bad as I thought it would. I stuffed a couple of hand warmers in my gloves and that seemed to really help battle the cold. At mile 8, I made a pit stop at a grocery store and bought some warm Gatorade since my water bottle had froze. Started to feel a little better and was able to bump up the pace. At mile 14, I could see a runner ahead and decided to try to chase them down. It took a little longer than I thought but finally caught her after 1.5 miles. Having somebody to chase helped break the monotony of the run. My legs started to feel heavy towards the end of the run but I feel good about today's effort.

Avg HR = 144
Total Time = 2:38:17 (7:50/mile)

The cold temperatures continue.  It was -1 degrees when I headed out the door this morning.  On top of this, I have a cold that is threatening to move to my chest.  It probably wasn't the best idea to be outside running today.  Felt completely wiped out after 2 miles so I thought I would cut the run short at 5 miles.  At the 5 mile turn off, I decided that I felt good enough to get 1 more mile in.  Got to the 6 mile turn off and figured that I may as well make it 7.  I could see the 8 mile turn around so I ended up doing the full run.  The last 3 miles were pretty slow.  Mile 6 was run mostly on ice and my chest started to feel heavy during miles 7 and 8.  Hopefully, this won't make my cold any worse.

Total Time: 1:02:20 (7:48/mile)

Too sick to run today.  I hate missing runs but know that it is for the best.  This is a cut back week anyway so 1 extra day of rest won't hurt too much.

Taking one more day off.  Slept most of the day yesterday (something that I can't remember ever doing before).  I thought about running today but with the cold temperatures and poor air quality, I want to take one more day off to make sure that I get this bug out of my system.

Thought that I was ready to run again but I was wrong.  I had very little energy during the run this morning.  Had a nasty side stitch for the first 2 miles.  Legs started to get really sore the last few miles and my chest was heavy for the entire run.  Hoping things will be better tomorrow.
Avg HR = 154 (Too high.  This is my 7:30/mile HR)
Total Time = 1:05:44 (8:13/mile)

Felt a little better today but still not 100%.  Temperatures hit double digits (10 degrees) so that certainly helped.  Energy was pretty low at the beginning but I started to feel stronger toward the end of the run.  While running by the cemetery, I decided to stop by and clear off my dad's head stone.  Haven't been by for a while so maybe that helped with the energy at the end of the run.

Avg HR: 149
Total Time: 1:11:50 (7:59/mile)

Felt a little sluggish for the first couple of miles but started to feel pretty good once I warmed up..  Felt like I was holding back on the pace but it was pretty close to my usual long run pace.  I didn't take anything to rehydrate or refuel and I could really feel it at about mile 12.  I was going to stop at the convenience store but figured that I was close enough to being done that I would just tough it out.  Glad to have this week behind me.  I fell well short of my mileage goal.  It was a cut back week anyway so it was a good week to be sick.  Next week is a pretty big week training wise.

Avg Hr = 148
Total Time = 1:58:00 (7:52/mile)

I've been trying to figure out my racing plans for the rest of the year.  The only thing scheduled now is Boston then the rest of the year is wide open.  I'm either going to take a break from marathons for the rest of the year or run the Utah Grand Slam.  The Slam is spread out enough this year that it won't be too tough/  I think that I can still give a pretty good effort in each marathon culminating in my first sub-3 attempt at St George.  In reality, I don't think that I will ever be much better than a 2:57-2:59 marathoner.  I can't handle the mileage (physically or time wise) required to achieve much more than that.  It is tough being too slow to be competitive but not slow enough to be able to run events just for the fun of it.  Even if I focus on shorter races, I feel as though I will be in the same boat the only difference being that there is some additional satisfaction of just completing a marathon.

Warmed up with an easy 3 miles then ran 5 miles at tempo pace.  Wanted to keep the pace below 6:40/mile.  Since I was sick last week, I was not sure how well I would run this morning.  Felt pretty good and pace was comfortable for the first 3 miles.  Started to force things during the 4th mile but loosened up again during the last mile.  Splits were:
6:34
6:30
6:24
6:35
6:29

Heart rate was around 168 for the first 3 miles then jumped up to 173 for the next two.  Peaked at 178 at the end of the run.  Finished with 2 easy cool down miles.

Avg HR: 156
Total Time: 1:12:21 (7:14/mile)

Ran up Eagleridge Drive and back home.  Legs were very tired going up the big hill but my heart rate stayed around 165 which is lower than it usually is for this run.  Got kind of lazy during a few of the flat miles.  Pushed the pace the last 2 miles to get the overall average pace below 8:00/mile.

Avg HR: 149
Total Time: 1:35:30 (7:58/mile)
51:00 going up/45:30 coming down

Very easy recovery run.  After 2 hard days of running, I was starving yesterday and ate more food than I should have.  I was a couple of pounds heavy this morning but I think it is artificial weight and should come off easily.

Avg HR: 137
Total Time: 40:50 (8:10/mile)

Temperatures are starting to warm up a bit but it still feels cold. The biggest difference seems to be that it doesn't take as long to warm up once I get home. Today's run felt good. I struggled a little on the uphills but was able to make up the difference on the downhills. Not sure why I struggled so much on the uphill. I run a lot of hills so I shouldn't struggle as much as I do.

Avg HR: 156
Total Time: 1:15:56 (7:36/mile)

There was a runner hit by a car yesterday just a few blocks from where I was running. I heard the emergency vehicles during my run but didn't know what was going on until I saw it on the news last night. She was running on a road that is not very busy and she was in a bike lane. This is a good reminder of how careful we all need to be while out on the roads. They haven't been able to identify her so this is also a good reminder that we need to have some form of id with us while we run. I have a RoadID on my shoe which has my name and emergency contact numbers. It is also a good idea to make sure that somebody knows when and where you are running.

Didn't have very much energy this morning.  The legs just weren't firing on all cylinders.  The fog rolled in the last mile and I couldn't see more than 10 feet in front of me.  

Avg HR: 158
Total Time: 54:35 (7:35) 

Today was just about time on my feet.  I wasn't worried about holding any particular pace.  I just wanted to run comfortably.  Pretty uneventful run until the 17 mile mark.  I forgot to drop hand warmers in my gloves and my hands were completely frozen.   It was pretty painful.  I stopped at a convenience store and bought a hot chocolate hoping the warm cup would jump start the blood flow to my fingers.  It seemed to work as my fingers didn't bother me the rest of the way.  Ran the last mile at marathon pace just for fun.  This was my highest mileage week (beating previous high by 1 mile).

Total Time: 2:39:36  (7:58/mile)

Relaxed run.  Legs felt a little tired from Saturday's run.  Started to feel better after a couple of miles.  Air quality is still very bad.  I am starting to feel it in my lungs.  Hopefully a storm will move through in the next few days and clear out the inversion.

Avg HR: 147
Total Time: 47:20 (7:53/mile)

Ran up to Bountiful Blvd., past the Bountiful temple, to 400 North then back home.  Going uphill was alright but I couldn't get into a groove on the way down.  I felt really clumsy while trying to hold my form on the steep downhills.  It was nice to get above the inversion and be able to breathe.  Lungs and throat are really burning because of all the garbage in the air.

Avg HR: 154
Total Time: 1:37:41 (8:08/mile)

Woke up to a fresh layer of snow.  It was nice that the inversion was cleared out but had to pay for it with slippery roads.  Schedule called for a 5 mile recovery run but I didn't feel like running slow.  Ran the first 3 miles at GA pace then dropped down to marathon pace for the last 3 miles.  Felt good and in control.

Avg HR: 161
Total Time: 43:58 (7:20/mile)

I've had better days running.  My left heel has been bothering me for a few days.  Most likely due to the big downhills that I have been running.  Started off with a 3 mile warm up run.  My heart rate was a little high for the pace which I attribute to a head cold that I've had for a couple of days.  Ran 5 miles at lactate threshold (hoping to hold the pace below 6:40/mile).  First 2 miles felt really good (6:32, 6:31).  I felt like I was running very smooth and in control.  I had to work a little harder on the 3rd mile but was still able to hold pace (6:32).  I really started to work during the 4th mile.  I was starting to tense up and my stride did not feel as smooth.  I wasn't overly tired but I was working more and my HR started to climb (6:38).  I think that I mentally gave up at this point as I felt as though I was just going through the motions on the last mile (6:44).  My HR was 167-168 for the first 2 miles then climbed to 175-180 the last 2 miles.  Finished with 2 miles at a very slow pace.  Not sure what my problem was today.  My heel did not hurt at all during the tempo miles but was sore during the cool down miles.

Avg HR: 158
Total Time: 1:15:23 (7:32/mile)

Relaxed pace run.  Still have the head cold but it felt better while I was running.  My left heel hurts more today than it did yesterday.  After doing a little reading, I have diagnosed myself with a touch of PF caused by the 2 big downhill runs in the last 2 weeks.  If I pay attention to my form, I have less of a heel strike and it aggravates the heel less.

Avg HR: 151
Total Time: 47:49 (7:58/mile)

Early morning run today.  Was out the door at 4:00 a.m. so I could get in 20 miles before Amy had to leave for work.  Was a little concerned about putting in this many miles with my left heel acting up.  It was pretty sore the first 2 miles but loosened up and was just a dull ache for the rest of the run.  It is only a little sore right now so I don't think I did any additional damage.  I will wait until tomorrow morning to decide if I need to make any adjustments to my training schedule.  I felt pretty good for the majority of the run.  I was a little low on energy during miles 15 and 16.  Ran the last 2 miles at marathon pace and it felt comfortable.

Avg HR: 147
Total Time: 2:38:48 (7:56/mile)

I had a real hard time convincing my legs to move at the beginning of the run.  My lower legs were pretty tight for the first mile.  Started to loosen up and was able to run a little quicker.  Felt better each mile and was able to finish strong.  My left heel feels quite a bit better.  It is still sore but I can tell that it is healing.

Avg HR: 162
Total Time: 53:16 (7:18/mile)

What an awful run.  Never could get in a groove.  Form felt sloppy and forced.  Both calves and achilles tendons were tight and sore.  Tried to run faster but just couldn't do it.  Have no idea what  the problem was. 

Avg HR: 154
Total Time: 1:36:00 (8:00/mile)

My left heel seems to be getting better but now both of my calves are killing me.  I think that this is due to favoring my heel (both while running and walking during the day) for the past week.  I got a new pair of shoes (New Balance 767) hoping that it helps with some of the foot pain.  I had no foot pain during the run but I'm not sure that I like the shoes.  They didn't feel very smooth.

Avg HR: 149
Total Time: 49:42 (8:17/mile)

My left calf hurts too bad to run.  This is incredibly frustrating.  It seems that whenever I run a few 60 mile weeks I end up getting injured.  I've been trying to find my running niche the last couple of months and now believe that it is in shorter races.  I am going to run Boston this year then probably not run another marathon for the rest of the year.  This may change, but since I can not put in the mileage required to perform at the level that I want I would rather enjoy running and avoid these injuries.

Had to get out to test the left calf and heel.  Heel feels pretty good but calf is still sore.  I had a real hard time maintaining a decent pace.  My pace was slow but my HR was high (recovery pace and anaerobic HR).  I haven't really increased my training that much so I can't imagine that I am over trained but recent events indicate that may be the case.  I'm going to just keep plugging along and hopefully snap out of this.  I found a pair of Asics 2110 at Salt Lake Running Co for 40% off so I bought them in an attempt to find the perfect shoe.  They were very comfortable and I think that these may be the right shoe.

Avg HR: 161
Total Time: 57:10 (7:56/mile)

Great morning for a run.  It was 40 degrees and was the first time this year that I could run in shorts and a long sleeve shirt.  Started out with 3 easy miles then bumped the pace up to marathon pace (7:15/mile).  Considering how I've been feeling lately, I wasn't sure how long I could hold this pace.  I had a hard time dialing in the pace.  First mile was right on, second mile was too slow and miles 3 and 4 were too fast.  Finally settled in at marathon pace and felt good for the next few miles.  My form was starting to break down after 7 miles and mile 8 came in a little slow.  My calf and foot started to yell at me so I decided to back off the pace and not force things.  After running a slow mile, I thought I would test marathon pace again.  Actually felt really good and was able to run the last 3 miles at MP without too much effort.

Foot is 95% healed and calf is getting there.  It still hurts quite a bit but I can tell that it is getting better.

Avg HR: 162 (166 during MP)
Total Time: 1:52:49 (7:31/mile)
MP Miles: 1:19:45 (7:15/mile)

It was just cold enough for the water on the roads from yesterday's rain to freeze.  There were quite a few very slippery ice patches.  Left calf a little more sore than Saturday but the pain is manageable.  I'm starting to feel a little better but still not as fast as I would like to be.

Total Time: 1:17:30 (7:40/mile)

Warmed up with 3 easy miles.  Ran 6 X 1/2 mile repeats at 5K pace with 1/4 mile jog in between each.  I haven't run faster than LT pace for quite a while so I was concerned about being able to find the right pace.  Target pace was 6:00/mile (3:00 per repeat).  My splits were:

Interval	Time
1	2:55
2	2:58
3	2:51 (a little downslope)
4	2:54
5	2:56
6	3:02

Other than the last one, I felt really good about this workout.  I came very close to throwing up at the end of the last one.  I shouldn't have been that worn out at the end.  Heel and calf feel better.  I did tweak my left calf again when I was making a left turn during one of the repeats.

Finished with 1.75 miles very slow cool down.

Total Time: 1:09:07 (7:41/mile)

Easy recovery run.  Decided to give my New Balance shoes another try.  These are definitely not the shoes for me.  My foot feels very comfortable inside of them but my feet slap the ground too much while running.  I'm going to keep rotating the Asics and Brooks to see which I like the best.

Total Time: 47:48 (7:58/mile)

Absolutely no energy this morning.  Legs are a little sore and I had a hard time pushing myself.  Probably from getting home late from the Jazz game last night.  Calf and heel are improving and are now just sore.  Got caught in a snow storm the last half of the run. 

Total Time: 1:25:52 (7:48/mile)

I was sleepy the first half of the run and my achilles tendons felt dead (7:45/mile).  Picked up the pace for miles 4 and 5 (7:15/mile) then settled into 7:30/mile for miles 6 and 7.  Ran the last mile in 6:42 to catch and pass the 7:30 guy.  I feel as though I am getting slower.  I know that this it is because I am in the middle of a training cycle but it is still frustrating.  The speed (relative) is there when I need it.  I just need to work on pushing myself a little more and not just go through the motions.  Pushing the pace at the end of the run felt good and the injuries are improving each day.

Total Time: 59:43 (7:28/mile)

This was a cut back week so I planned on taking it extra easy today.  Lower legs felt dead for the first few miles.  Once I warmed up I felt a lot better and was able to run a little faster.  Kept the pace around 7:30-7:40 for much of the run.  Ended up bumping the pace up to marathon pace for the last 4 miles (7:15/mile).  Felt surprisingly good.

Total Time: 1:54:07 (7:36/mile)

The roads were a snowy, slush mess.  I spent most of the run on the snow covered sidewalks so it was difficult to maintain a steady pace.  I got sprayed by a snow plow and a couple of cars so I was completely drenched.  Despite all of this, I felt really good during this run.  I'm mostly pain free and I was able to run comfortably most of the time.

Total Time: 1:36:48 (7:45/mile)

Amy's out of town for a few days so the only time to run is before the kids got out of school.  Running in the afternoon was great.  It was warm, the sun was out and my body was awake.  I was able to run in shorts and a short sleeve shirt which was great.  It was supposed to be a nice and easy recovery run today but I felt too good so I pushed the pace.

Total Time: 42:46 (7:08/mile)

Another afternoon run.  I could get used to this.  It was 49 degrees which is perfect.  The only problem was that it was a little windy (10 mph).  The plan was to warm up with a couple of easy miles then run a 7 mile tempo run.  I have dreaded this run since I put it on the schedule in December.  After reading Daniels' Running Formula, I realized that my problem was that I ran these too fast.  Daniels suggests running this long of a tempo run at tempo pace + 15 seconds.  I've always run this right at tempo pace and struggled to finish them.  Warmed up with 2.25 easy miles then I was on my way.  Based on the flags, the first 3 miles should have been with the wind.  I never really felt like the wind was helping me.  It felt more like a cross wind than a tail wind. My target pace was 6:45/mile.

Mile	Split	Note
1	6:20	Too fast.  Maybe wind aided.
2	6:27	Still fast but feel comfortable
3	6:31	Still fast but don't feel like I'm pushing too hard.
4	6:38	Better split but I have turned into the wind
5	6:43	Good split but the entire mile was into the wind.
6	6:38	Still running into the wind
7	6:31	Head wind but feel good
Average	6:33

Overall, I felt really good about this run.  After a couple of weeks of being in the dumps, it feels good to have a good hard workout.  The splits look a little wild but the slower times were due to the head wind and the faster times due to the tail wind.  I feel as though it was a pretty even effort.

Total Time: 1:09:14 (6:55/mile)

Easy recovery run in the afternoon.  Pretty windy but otherwise a nice day.

Total Time: 37:20 (7:28/mile)

The short sleeve running weather didn't last long.  Woke up to a few inches of fresh snow and it was still coming down hard.  It wasn't too cold but the roads were a slushy mess.  Ran 6 relatively easy miles.  At the end, I felt like it wasn't enough of a run but tomorrow is a big run so I decided to end it at 6.

Total Time: 47:14 (7:52/mile)

The temps dropped last night and it was 20 when I headed out the door.  Planned on running the first 8 miles at a very easy pace (around 8:30/mile) then run the next 12 at marathon pace (7:15/mile) then run the last 2 miles easy.   Felt very comfortable and ended up averaging a little faster than 8:00/mile for the first 8.  Stopped to figure out why I was getting a shot of pain in my heal every time I jumped off a curb.  After inspecting my shoe, I realized that I had a giant tack stuck in the bottom of my shoe.  I have no idea how I didn't notice this before.  Started the MP run and the first couple miles felt very easy at 7:00/mile.  Consciously backed off the pace because I didn't want to crash.  The first few miles are downhill to flat then there are a series of uphills.  I figured that this course mimics Boston very well and would be a good test.  Hit the uphill section and the pace only dropped to 7:10-7:15/mile.  I expected a much bigger drop.  The big hilly mile was 7:30 and my HR jumped to 165 but that was expected.   A couple more small climbs then some downhill then finished with 3 flat miles.  All came in between 7:05-7:15/mile.  I felt very good about the effort.  Overall pace for the MP miles was 7:11/mile which I was excited about considering how much climbing that I had to do.  I have always struggled with longer MP runs so it was really nice to have a good one.

I should have mapped out this run before I went out.  I thought that I knew how far it was and thought that I would have to add on a couple of miles at the end.  The planned 22 miler ended up being 24.5.  Knowing that I still had 4 miles until I got home instead of 2, I called home letting Amy know that I would be late.  She offered to pick me up but I figured that the extra 2 miles would be good for me.  Ran the last 4 at 8:00/mile and finished the last 0.5 at MP.  Considered running 1.7 miles more just to make it a full marathon (would have been around 3:16-3:17 and not an all out effort) but decided that I had enough.

Total Time: 3:05:10 (7:33/mile)
Avg HR: 150

My schedule had 6X600 today but it is too hard to map out 600 meters on the road so I turned it into 6X1/2 mile (did the same thing a couple of weeks ago).  I checked my 1st mile warm up split and noticed that my Garmin was dead.  Ran back home, got my watch and ran to an area where I have the quarter mile markers memorized.  Ended up with a 3 mile warm up.  Didn't expect to have a whole lot of energy after Saturday's long run.  Here are the splits:

Repeat	Time	Note
1	2:47	Gravity assisted (first 1/4 1:15)
2	2:54
3	2:58	Considered stopping at this point
4	2:53
5	2:51	Felt the most comfortable on this one
6	2:58
Average	2:54 (5:47/mile)

I started too fast during the first 3.  Once I got a better feel for the pace, I was able to run the last 3 much more comfortably.  I guess I rely on my Garmin too much for pacing information.  It was probably good to go Garminless.  I jogged for 2:30 between each which I figure is close to 1/4 mile.  Finished with an easy 2.25 mile cool down

Total Time: 1:12:54 (7:40/mile)

Cold and windy.  Somehow, I managed to have a tail wind on the way out and the way back.  Looks like I just beat the snow storm.  Glad I got the run in before the weather got bad.  Right tibia ached a little at the end of the run.

Total Time: 1:32:11 (7:41/mile)

The temperatures are going in the wrong direction.  It was 16 degrees as I headed out the door.  Just took it very easy this morning.

Total Time: 47:33 (7:55/mile)

Just a plain old run.  Nothing exciting.

Total Time: 38:00 (7:36/mile)
Avg HR: 144

Was planning on doing a 6 mile tempo run this morning but woke up to a blizzard.  Very hard to see and footing was unstable.  Decided to just get in a good GA run.  Other than the white out conditions, the run was pretty enjoyable.  Had to climb over a train that was parked at a rail road crossing for some reason.

Total Time: 1:06:22 (7:22/mile)
Avg HR: 153

I was going to complain about how cold it was this morning (13 degrees) until I saw that it was -10 degrees in Logan.  It's got to start warming up sometime.  Looks like Puxatony Phil was wrong this year.  I had very low energy this morning so I ran very slowly just to get the mileage in.  I kind of struggled throughout the run mentally.  Right tibia sore after the run. 

Total Time: 2:30:32 (8:08/mile)
Avg HR: 138

Very low motivation to run this morning.  I knew that I was going to struggle through this workout.  Warmed up with 2.25 easy miles.  Ran 5 X 0.63 miles (as close to 1,000 meters as I could get on my Garmin) at 5K pace with 1/4 mile jog in between each.  Plan was to run at 6:00/mile pace (3:47/repeat).

Repeat	Time	Pace/Mile	Note
1	3:45	5:57	Just about right
2	3:50	6:05	Way too tired.  This isn't going to be fun
3	3:47	6:00	Felt alright
4	3:41	5:51	Gravity assisted
5	3:46	5:59	Happy to be done
Avg	3:46	5:58

I am a little disappointed with the effort and results today.  It was an odd feeling of fatigue.  I didn't feel completely wiped out but I had a hard time holding my pace.  My heart rate was higher than I expected.  It was around 170 for the first couple of repeats but then was in the 180's on the last couple (peaking at 184).  My calculated max HR is 186 but I suspect my actual max is a little higher.  Finished the run with 2.6 easy miles.

Total Time: 1:08:13 (7:35/mile)
Avg HR: 156

I feel like my legs have healed enough to start incorporating hills back into my training.  I didn't want to do too much so I just ran up to Davis Blvd.  Pretty good climb for the first few miles then rolling for a few miles then down hill to flat for the last few.  I wanted to push the pace a little and keep my HR above 160.  Felt really good.  Felt very smooth and in control on the downhill.

Total Time: 1:18:16 (7:27/mile)
Avg HR: 161

Very easy recovery run.  Legs felt a little heavy.

Total Time: 49:14 (8:12/mile)
Avg HR: 138

Was very sleepy this morning.  Had a hard time getting myself to get out the door.  Once I got out and got a few miles in I started feeling quite a bit better.  Picked up the pace a little and ran that last few miles a little faster than marathon pace.  It was raining pretty hard for the last 3 miles.  I guess it is better than snow.

Total Time: 1:14:00 (7:24/mile)
Avg HR: 157

Easy run.  Instead of running on my usual flat recovery course, I decided to run easy on a hilly course.  Felt pretty good for the most part.

Total Time: 50:50 (7:49/mile)
Avg HR: 148

Warmed up with 3 easy miles then ran 14 at marathon pace.  Still trying to get a feel for my marathon pace.  Wasn't expecting to run much faster than 7:15-7:20/mile.  After starting off with a 7:04 mile, the second mile came in at 7:50 and it took more work to get it.  Normally I would panic at this point but since I plugged the route into Sasha's Course Tool last night I knew this mile would be slow because of the elevation gain (it actually came in very close to the predicted time on the tool).  Settled back into a decent pace and all the remaining mile splits came in between 6:55 and 7:10.  Ran the last mile in 6:30.  I intentionally ran without my fuel belt so I could be lighter and get used to running on less fuel.  I actually felt really good during this run.  Heart rate was around 155 most of the run then crept up to 160-164 the last 3 miles (peaked at 174 during the last mile).  It is getting warmer and other than the rain the weather was perfect.  I had to ditch my jacket at my sister's house half way into the run.

Total Time: 2:04:12 (7:18/mile)
Avg HR: 153

MP Miles Time: 1:39:11 (7:05/mile)
MP Miles Avg HR: 157

The schedule called for 5X600 but I decided to bump this up to 5X800 again with 1/4 mile jog in between each.  Warmed up with 2.25 miles of easy running and my legs felt heavy.  I was targeting 6:00/mile pace and plugged the course into Sasha's Course Tool to get an idea of what the real pace would be.  According to the tool, the first repeat should come in around 3:05 and the remaining repeats should be around 2:55.  These time are consistent with times that I have run in the past.

Repeat	Split	Pace/Mile
1	3:01	6:02
2	2:55	5:50
3	2:57	5:54
4	2:57	5:54
5	2:47	5:34
Average	2:55	5:51

I felt surprisingly good during the repeats.  I was able to run relatively smooth and felt comfortable.  I pushed the pace a little during the last repeat but I wasn't killing myself.  I probably should have added a couple of repeats at the end.  Finished by running 3.25 miles to cool down.  Counted my stride rate during the cool down and it was 172.  I felt as though I was turning over a little quicker than normal since I was counting.  I think that my stride rate is actually a little slower than that.  This is something that I am going to keep an eye on.  I need to focus on a quicker turnover.

Total Time: 1:07:47 (7:32/mile)
Avg HR: 154 (peaked at 177 during repeats)

Ran up to the Bountiful Temple and back home.  Pretty decent hills on this run.  I tried to maintain a steady effort on the way up.  Pace dropped to 10:00/mile during mile 4 but heart rate stayed around 160.  Tried pushing the pace coming down.  Felt good at the beginning of the downhill but then form started to get sloppy so I backed off a bit.  Overall, I feel good about today's effort.  Right tibia flaring up a little.

Total Time: 1:26:22 (7:51/mile) (46:40 on the way up/39:42 on the way down)
Avg HR: 150

Super easy run.  My legs are a little sore from yesterday's hilly run.  Ran the usual recovery run route out to the golf course and back.

Total Time: 49:27 (8:15/mile)
Avg HR: 137

Warmed up with 2.25 easy miles.  Ran 4 miles at 10K pace.  I've never actually run a 10K race so I just estimated what my pace would be.  I wanted to keep the pace below 6:27/mile (40:00 10K).  I felt very good during the run.  Mile splits were: 6:24, 6:22, 6:12 (gravity assisted), 6:25.  I started to wear down a little towards the end but I felt as though I could have held the pace for another 2.2 miles.  Average HR was 168 for the 10K pace miles.  Finished with 3.75 miles averaging 7:28/mile.

Total Time: 1:12:06 (7:13/mile)
Avg HR: 156

Easy effort run on a hilly course.  Right calf is a little sore.  I have noticed for past few weeks that my right tibia is sore immediately after a hard run then my calf is sore the next day.  Haven't used the stick for a while.  It seemed that everything felt better when I was using it regularly.

Total Time: 49:48 (8:02/mile)
Avg HR: 148

Woke up feeling nauseous and light headed.  Not sure what the problem was.  It took a while for me to feel comfortable enough to head out the door.  Was planning on tunning an easy pace today anyway so I just started off at a comfortable pace.  Felt horrible for the first 7 miles.  Couldn't really get in a groove.  Shoulders were tight and legs felt "clunky".  Started to feel a little better and was able to pick up the pace for the last half of the run.

Total Time: 2:22:38 (7:50/mile)
Avg HR: 144

Woke up with heart burn. I've felt a little "yucky" for a few days but nothing serious. Ran the Orchard Drive loop which has a little climbing. Ran at a medium paced effort and felt alright while I was running. Lower legs hurt a little while coming down hill. Didn't feel as smooth as I would have liked.

Checked out the indoor track at the new South Davis Recreation Center yesterday. I was excited to have an indoor track nearby so that I could do speed work during the winter. I am very disappointed with the track. It is not much more than 200 meters around with two hairpin turns. The turns are so tight that you have to slow down significantly. This was definitely designed by an architect, not a runner.

Total Time: 48:13 (7:39/mile)
Avg HR: 147

PM - Mother-in-law took the kids and Amy went to exercise so I decided to get in a few quick miles. Ran out to the golf course and back and intended to take it easy. Felt very good and had a hard time slowing down. Was 15 seconds behind the 7:30 guy with 1 mile to go so I picked up the pace. Ran the last mile in 6:45. Hopefully, this won't affect my run tomorrow morning.

Total Time: 29:32 (7:23/mile)
Avg HR: 144

Warmed up with 2.25 easy miles.  Plan was to run 6X3/4 miles at 5K pace with 1/4 mile jog in between.  I wasn't sure that I would be able to complete this workout.  Right tibia was really sore during the warm up but loosened up and felt fine during the repeats.  Here are the splits:

Repeat	Split	Pace/mile
1	4:31	6:02
2	4:28	5:57
3	4:35	6:07
4	4:28	5:50
5	4:36	6:07
6	4:25	5:54
Average	4:31	6:01

The repeats were not as uneven as they appear.  The odd numbered repeats had a slight gain in elevation and were run into a slight headwind.  Even numbered were run slightly downhill.  The effort was much more consistent today than it has been in the past.  I felt good and in control on all of them except the 5th.  I almost threw up at the end of the fifth but recovered well and felt the best during the last one.  Finished with 2 miles of easy running.

Total Time: 1:13:16 (7:23/mile)
Avg HR: 156 (peaked at 180 during last repeat)

Right tibia really hurt at the start.  It did feel better once I warmed up so I think that it is nothing more than shin splints.  Because of soreness I decided to only run moderate hills.  Had some gentle climbing for the first half and a gentle downhill for the last half.  I was kind of tired and unmotivated so I didn't push too hard.  I was about 10 seconds behind the 8:00 guy at 12 miles so I picked it up for the last 0.2 to just slip by him.

Total Time: 1:37:21 (7:59/mile)
Avg HR: 149

Felt pretty good today.  Started out a little slow but picked up the pace for the last 5 miles.  I have a tendency to get a little lazy during general aerobic runs.  If I focus on pushing myself I always feel better at the end.

Total Time: 58:43 (7:20/mile)
Avg HR: 152

Very easy recovery run.  This is the first real easy run I had this week.  I usually have 2 easy days per week.  Right tibia still bothering me.

Total Time: 41:00 (8:12/mile)
Avg HR: 140

Last real long run before Boston.  Started out pretty slow.  For some reason, I was incredibly hungry.  Not sure why but I had a craving for a cheeseburger during these first few miles.  Stopped at a convenience store and bought some Gatorade and a Nutrigrain bar.  This seemed to hit the spot.  Held the same slow pace for the first 12 miles without much desire to push harder.  Ran mile 13 faster because I had to get to the nearest grocery store quickly for an emergency pit stop.  Felt much better and picked up the pace a little.  Ran the last 2 miles at 7:00/mile pace.  Right tibia was sore at the start again and my left achilles ached a little.  The reduction in miles in the next few weeks should allow these nagging injuries to heal.

Total Time: 2:37:02 (7:49/mile)
Avg HR: 136

Decided to test marathon pace today.  First 3 miles felt forced (7:08/mile).  Started to feel a little more comfortable but still didn't feel as smooth as I would like.  Averaged 6:48/mile for the last 4.1 miles.  Even though the form felt sloppy, the pace felt comfortable and I wasn't too fatigued.  Ended up being quite a bit faster than marathon pace.  Still trying to settle on a goal.  Maybe I can be a little more aggressive than I planned.

Total Time: 49:20 (6:57/mile)
Avg HR: 155

Absolutely perfect running weather (55 degrees).  It's going to snow tomorrow so I had to enjoy the weather while I could.  Ran the Orchard Drive loop which is slightly uphill for the first few miles.  My form still feels a little sloppy.  My shoulders were tight and I didn't feel as though I had a very clean push off.  Tried to maintain a decent effort through the first few uphill miles.  Started to loosen up and pushed the pace a little on the downhill return.  Last 3 miles were 6:50, 6:49 and 6:34.  I wasn't monitoring my pace during the run and I was surprised that these splits were as fast (relative, I know)  as they were.

Total Time: 1:13:09 (7:19/mile)
Avg HR: 155

Easy recovery run past the golf course and back.  Started out in a cold and wet rain storm.  Once I was soaked, it started snowing heavily.  I couldn't believe the size of the snow flakes.  I've been lucky this year in that every time that there is a big storm, I only have a recovery run on the schedule.  There has been very little shuffling workouts around this year.

Total Time: 47:54 (7:59/mile)
Avg HR: 138

Warmed up with 3 miles then ran a 4 mile tempo run.  Wanted to hit 6:30/mile and didn't think that it would be too tough because I have been feeling pretty good lately.  I just couldn't get into it today.  Wasn't hurting physically but I just couldn't get my body to move.  Averaged 6:27/mile but it should have been faster because there was more downhill than up.  It was more work than it should have been (heart rate maxed at 175).  Cooled down with 1.2 miles (had to cut the run short because Amy had to get to work early).  Not the best run but I can think of a few things that caused the poor performance: ran earlier than normal, poor night sleep, cooler temps, too much sugar yesterday.

Total Time: 59:11 (7:13/mile)
Avg HR: 157

Recovery run.  Not as easy as it should have been.  Felt kind of "blah" the whole time.  Had a strange knee pain half way into the run.  Most likely just a phantom taper pain.

Total Time: 47:38 (7:56/mile)
Avg HR: 150 (too high for that pace)

Woke up at 2 a.m. and couldn't fall back asleep.  Tossed and turned for a while then decided I may as well go out and get me long run in early.  I have some non-running related issues weighing on me and I really couldn't focus on my running for the first few miles.  My mind was elsewhere and I was just going through the motions.  About half way into the run, I was able to relax and my mind turned toward my running.  I felt a lot better and was able to quicken the pace a little.  Altered my route and threw in some rolling hills just to spice things up.  One taper week down and two weeks to go.  Glad I got out because I was able to solve all the world's problems during the run (or at least my problems).

Total Time: 2:04:00 (7:45/mile)
Avg HR: 148

Started out running at marathon pace and felt awful.  It was way too much work and I didn't feel comfortable at all.  Held the pace for 5 miles then backed off and ran the last 3 miles at a slightly slower pace.  Hoping that it is just one of those days.

Total Time: 59:47 (7:28/mile)

Avg HR: 155 

Easy recovery run to the golf course and back.  I don't feel like my legs are moving as well as they should be.  There is not a specific problem but I just don't feel quite right.

Total Time: 39:33 (7:55/mile)

Avg HR: 145 

Today was the last hard workout before Boston.  3 X 1 miles @ 5K pace with 1/4 mile jog in between each.  Warmed up with 2.25 miles of easy running then started the workout.  I wasn't expecting great things as I feel as though I am in a rut running wise.  I feel so bio-mechanically out of synch that my running can't improve any more.  According to Sasha's course tool, running 6:03 for the 1st and 3rd mile and 5:56 for the 2nd mile is equivalent to a 6:00/mile pace (20 foot elevation change on each mile).  Ran the first in 5:55 and felt alright.  Second was 5:55 and I was pretty tired.  I wasn't sure if I wanted to run the third but decided that mentally it was important to finish the workout.  Started the third repeat at what felt like a slow pace but was right on target after the first quarter mile.  Lost a couple of seconds on the second quarter and a few more on the third quarter.  Lost 2 more seconds on the last quarter which surprised me because I thought that I picked up the pace. Last mile was 6:10.  Averaged exactly 6:00/mile for the entire workout but was disappointed with the effort on the last one.  I feel that one of my weaknesses is my mental toughness.  I have a hard time pushing through the pain.  Finished with 1.25 easy miles. 

Last year when I ran this workout before the Ogden marathon, I averaged 6:06/mile on a slightly downhill course with 1/2 mile rest in between each. I guess that I shouldn't be too disappointed as there is a slight improvement over last year.

Total Time: 51:34 (7:22/mile)

Avg HR: 151 (peaked at 177 during last repeat)

Very easy recovery run.  Right calf and left achilles are acting up.

Total Time: 41:30 (8:18/mile)

Avg HR: 142 

I've been having a real hard time getting going lately.  It takes about 3 miles before I feel good during a run.  At that point, I can start to pick up the pace but still don't feel great.  I'm sure that this is all mental.  I have a lot of negative thoughts running through my mind.  I only think about how bad my form is, how unnatural my running feels.  My legs don't feel like they push off or land correctly.  My shoulders feel tight.  I need to start focusing on the positive and just let my running be more natural. 

Ran the first 3 miles at a comfortable pace (7:40/mile) then picked it up to 7:05-7:10.  Felt good at some points and not so good at others.  Ran the last 1/4 mile hard just to try and break out of this funk. 

Total Time: 51:46 (7:24/mile)

Avg HR: 156
 

Felt better today.  Legs felt good but upper body is still a little tight.  Thought it would be nice to run on the dirt road around Farmington Bay.  Got to the entrance and the gate was locked.  Was able to sneak around it but the gate to the second entrance was locked with a sign saying that it was closed to allow for "nesting and brooding".  Decided to head back and just run through the city.  Held the pace at an easy 7:50 for the first few miles then gradually increased the pace.  Ran the last 3 miles at 7:00/mile pace with a few pick-ups thrown in just for fun.  Other than a little ache in my achilles and calf, I think that I am ready for Boston.

Total Time: 1:32:42 (7:36/mile)

Avg HR: 148 

Planned to take it very easy this morning but I felt too good. I felt a lot more comfortable and smooth than I have in quite awhile. Felt like I was holding back and running comfortably.  One week from right now I will be making my way to the starting line of the Boston marathon.  Starting to get a little excited.

Total Time: 44:05 (7:21/mile)

Avg HR: 150 

Pfitzinger's "dress rehearsal" was on the schedule today.  It was a little cool and windy which is the weather that I expect on Monday.  After 3 miles at a relaxed pace, started into the MP miles. I ran Garminless and I was a little uncertain how well I would hit the pace.  Mile 1 was 6:56 and mile 2 was 6:57 and I felt very comfortable.  It was slightly downhill but was into the wind so I think that the two offset each other.  I am very happy with how well this run went and how well I felt.  I will probably throw in a few more MP miles on Thursday since the race is on Monday.

Total Time: 53:46 (7:41/mile)
 

Easy run.  It is getting cold again.  I really didn't want to break out my winter running clothes again.  Tried out a pair of technical socks in hopes that it would help a few hot spots.  I always thought that running socks were a scam but they felt good and I had no hot spots at all. 

Total Time: 39:21 (7:52/mile)

Avg HR: 149 (a little high for the pace) 

Woke up with a really bad cramp in my right calf.  It has been sore for a few weeks but it suddenly turned into a terrible pain.  I decided that the best way to find out if it is something serious is to go running (not sure if that is smart or not).  Ran the first mile at a comfortable pace then the next 3 miles at marathon pace.  The calf felt fine but it was a lot more work than it should have been.  The past couple have days have been very stressful as I try to get things tied up at work since I will be taking a week off.  I think that the extra effort that todays run took was due to the added stress.  

The predicted weather for Boston on Monday looks awful.  It is going to be cold, rainy and windy (20 mph headwind with gusts to 40 mph).  I guess it will be adventure.

Total Time: 37:37 (7:31/mile)

Avg HR: 162 (way too high) 

No running today.  My calf is still sore so I am giving it a break.  Just got into Boston and the weather looks good so far.  Hopefully the predicted storm will hold off until after Monday.  Heading to Legal Seafood for dinner.  I hate seafood but Amy loves it and can't wait.

Couldn't sleep at all last night. Woke up at 2 a.m. (eastern) and was too anxious to go back to sleep. It was finally light enough at 6 a.m. to go out running. I couldn't find my Garmin (must have forgot to pack it) so I decided to just head out the door and wander around the city. Ended up running along the Charles river bike trail which was pretty cool. The only other people out were the rowing crews in the river and a few groups of East African runners running along the river. Weather was perfect and I was actually over dressed. I wanted to run by Fenway park on the way back but got a little lost so I headed back to the bike trail. Because of the misdirection, I ran a little more than I planned. Mileage is an estimate based on gmap-pedometer. Took a 3 hour nap when I got back to the hotel.

Total Time: 55:00 (7:38/mile)

Avg HR:

Two easy miles to shake things out.  Weather was nice but started to rain towards the end of the run. Sox game was canceled due to the storm.  Ended up hanging out in the hotel most of the day.  This is probably a blessing in disguise.

 Total Time: 16:01

 

111th Boston Marathon

I never really got into a groove during training. The winter was colder than usual and at times running felt too much like a chore. I did get in all of my scheduled runs despite the lack of desire some days. About 6 weeks before the race, I started to feel a lot better and started to enjoy running again. My speed picked up and I was feeling good about the possibilities. Once the weather reports started showing the likelihood of high winds and rain, I decided that I wasn’t going to focus on a specific time. Just focus on a good effort and only judge my performance on my placement.

The rain was steady while waiting to board the buses. Once we got to Hopkinton, the fields were completely soaked and there were a few tents that were jam packed with people. Fortunately, I only had about 30 minutes between the time that we got to the athlete’s village and when I had to start making my way to the starting line. I was able to squeeze into a tent and had just enough time change out of my outer layers and put on a dry pair of socks and shoes. Decided to run in shorts, long sleeve shirt, gloves and beanie. There were a couple of Canadian girls in the tent that suggested coating my legs with Vaseline to keep them dry and warm. It wasn’t too cold but I knew that if the wind kicked up, I would need the long sleeve shirt. While standing in the corrals, the wind and rain really started to pick up. I was worried that the weather was going to be as advertised: cold, windy and rainy.

Mile 1: 7:22
Once the gun went off, it only took about 1 minute to cross the starting line. Even though it was very crowded, everybody was moving at about the same pace so the first mile was slow but not as slow as it could have been. We were packed in tight enough that the wind didn’t seem to be an issue at all.

Mile 2: 7:01
Started to get in a groove and was running comfortably. Every once in a while the wind would pick up and I would find somebody to tuck behind. I followed this strategy for the first 17 miles.

Mile 3: 6:59

Mile 4: 6:52
As I approached the 4 mile marker, I could tell that I was working a little harder than I wanted and knew that the split would be a little fast.

Mile 5: 7:09
A little uphill through here but the effort was steady.

Mile 6: 7:00

Mile 7: 7:06

Mile 8: 7:10

Mile 9: 7:08

Mile 10: 7:13

Mile 11: 7:17
Can’t remember why miles 10 and 11 were a little slow. I think that this is where I was questioning the quicker than planned pace on the earlier miles.

Mile 12: 7:01

Mile 13: 7:03 (first half in 1:33:08)
After passing the 12 mile marker I could hear a noise up ahead that I thought was the wind howling through trees but quickly realized what it was. It was the Wellsely screams. When you hear people tell you that you can hear the screaming from a half mile away, you don’t believe them. I can now confirm that it is true. I probably wasted too much energy through this section high fiving everybody who had there hands out. I figured the adrenaline rush would make up for the extra energy expended. Besides, this will probably be the only time that I get to experience this.

Mile 14: 7:02

Mile 15: 7:08

Mile 16: 6:54
The last push before the Newton hills. There is a pretty good downhill leading up to the hills but I held back a little trying to conserve energy for the ensuing climbs.

Mile 17: 7:29
This was one of my low points mentally. The wind started to pick up once we got into Newton. My quads were starting to burn and I was getting a little worried. I convinced myself that my legs are supposed to hurt since I am going uphill and once I clear the hills, everything will be alright. I pretty much maintained my position in the pack.

Mile 18: 7:24

Mile 19: 7:23
Started to feel better so I increased the effort and started making my way past people.

Mile 20: 7:26

Mile 21: 7:21
Crested what I think was Heartbreak Hill (I guess that I expected trumpets, a choir singing Hallelujah or at least a sign) and was feeling really good. At this point I decided to open it up and see what I had left.

Mile 22: 6:31
I was really moving through the crowd now. I was passing a ton of people and felt really good. My only concern was that the wind was picking up and I didn’t have anybody to draft off. The crowds kept cheering “Go Pat!”. Who was Pat and why are they yelling his name? I peeked over my shoulder and noticed a guy following my lead and drafting off of me (making me do all the work).

Mile 23: 6:52
Still moving well and pulling Pat along.

Mile 24: 6:51
Moved over to grab some water and Pat finally passed me. He was going strong and I couldn’t keep up with him. He ended up finishing 1:30 ahead of me so he ran very strong to the end (I should have stuck with him)..

Mile 25: 7:07
I felt like I was still running well but my split doesn’t show it. I seem to have an issue with mile 25 in all my marathons. I think that subconsciously I back off a little so that I have enough energy to run strong the last 1.2. My hands started to get numb during this mile which is an indication that glycogen depletion is approaching. Glad there is only a little over a mile left.

Mile 26.2: 8:17 (6:54/mile)
At the 25 mile marker, I figure that a PR is within reach but it is going to take some work. I really start to push. The crowds are great and help tap into whatever energy that you have left. As I am approaching the final turn, I spot somebody wearing a singlet from Locomotion (a local running club). Knowing it is another Utah runner, I push a little harder to improve my placement among the Utah runners. Move by him and cruise across the finish line.

Fnal Time: 3:06:06 (6 seconds short of a PR) (1:33:08/1:32:58)

Overall Placement: 1,439
Gender Placement: 1,365
Division Placement: 1,001
Utah Placement: 9

I am a little disappointed that I didn’t set a PR, although it is a PR equivalent run since my PR is on a faster course run in better conditions. I wish that I had the guts to push myself a little harder. I’m so afraid of crashing that I tend to be too conservative. There is a spreadsheet created by Greg Maclin that gives mile by mile splits based on an even effort. My splits are very close to these splits so I feel as though I ran a very steady pace throughout the race. Overall I am happy with the race. Having a good run really helps ignite the fire within. Not sure what the plans are for the rest of the year as this race has been my focal point for the quite a while.

No running today.  It was a recovery and travel day.  Legs are a little sore but it is typical post marathon soreness.  Will probably hit the road for a few easy miles tomorrow.

Was hoping for some good weather to run in but it was rainy, windy and cold (exactly like Boston).  The first half was into the wind and it was hailing.  It was a little painful.  On the way back home, it was raining pretty hard.  Physically, I felt good.  My right calf hurts a little but I don't think that it is anything serious.  I started to get really hungry in the middle of the run because I didn't eat very well yesterday while traveling.  Our luggage didn't make the connection in Baltimore so I had to find some old won out shoes to wear.

Total Time: 38:45 (7:45/mile) 

I am so tired of running in cold weather.  It snowed yesterday and there was a winter chill in the air.  It is bound to warm up sometime.  Other than the cold temperatures, I felt really good during the run.  My legs are still burning a little but it didn't really affect how I ran.  Recovery is going very well.

Total Time: 52:21 (7:22/mile)

Avg HR: 152
 

Feeling kind of wiped out.  Today was just about putting in the miles.  Went out at a nice comfortable pace.  Muscle soreness is almost gone but now I am starting to notice soreness in my joints and bones.  Temperatures are still cool but hopefully will be improving.

Total Time: 50:27 (8:00/mile)
 

Did feel ready for a double digit run yet so I only ran 9 miles this morning.  Felt pretty good the first half then started to wear down towards the end.  I was sweating much more than I normally do and was soaked when I got home.  Weather was cool but perfect for running.  Times at the Salt Lake marathon should be fast.  

Total Time: 1:08:59 (7:40/mile)

Avg HR: 150 

Not quite fully recovered from the marathon.  Still a little worn out.  My left ankle really hurts.  I think that my ankle bone hits the top of my shoe.  I did some impromptu speed work yesterday while teaching my girls to ride a bike and taking my in-laws dog for a quick run.  Running fast just does not feel natural to me.  I guess marathon training is all about training your body to run slow for a long time.  I'm not sure if I just don't have the ability to run fast or if it is something that I need to work on.  My plan is to do 1 tempo run per week and 1 speed session (400-800 meters) per week. 

Total Time: 51:58 (7:25/mile)

Avg HR: 155

Left ankle hurts pretty bad.  I cut a section out of my shoe because it is bumping against my ankle.  This seems to help and should allow it to heal.  Ran the first 3 miles at an easy pace then ran a 3 mile tempo run.  Splits were: 6:25, 6:20, 6:20.  It was slightly downhill so it was probably equivalent to 6:30/mile.  Felt alright but started to fatigue towards the end.  Finished with one easy mile.

Total Time: 51:05 

Took it easy today.  Wasn't really feeling like doing anything other than put in a few miles.  Was a little faster than I planned but it felt easy and relaxed.  Ankle still hurts and I had to cut another pair of shoes to alleviate the pain.  I'm pretty sure that it is getting better and don't feel like taking time off will allow it to heal any faster.

Total Time: 47:50 (7:36/mile) 

Finally got to run in shorts and a short sleeve shirt.  I really didn't feel very fluid today.  Form was forced and sloppy.  Ran a moderately hilly course (Davis Boulevard loop) and pushed the pace.  I may have pushed a little too hard because I ran out of gas the last couple of miles.  Not a great run but I'm glad I got it in.

Total Time: 1:18:13 (7:23/mile)

Avg HR: 158 

Nothing exciting, just 6 easy miles.  Ran the usual easy run route past the golf course then back home (very little elevation change).  Left ankle feels a lot better.  The Asics seem to aggravate it less than the Brooks.  I'm about ready for another pair of shoes but will wait until the ankle pain is gone so I don't have to cut a brand new pair of shoes.

Total Time: 46:40 (7:47/mile)

Avg HR: 139 

Weather this morning was absolutely perfect.  I was able to leave a little later because Amy works late tonight.  The B on the side of the mountain was calling me so I headed up to it.  I knew that this was going to be a punishing run but I figured I better take advantage of my  mind willing to do it.  The first 3 miles are a mostly flat with a slight climb then the next 3.5 are brutal - 1,500 foot  elevation gain.  There was one small section where walking would have been faster.  Got to the B and followed the dirt road for about 1 mile then turned around and headed back home along the same route.  On the way up, I kept my heart rate in the mid to upper 160's.  It peaked at 176 during the steepest climbs.  Heart rate stayed in the low 150's on the way down.  I figured out what caused my left ankle to hurt.  When I run downhill, I tend to keep my foot on the road a little too long.  When doing this, my ankle hits the top of the shoe during the heel to toe transition.  My ankle took a lot of pounding on Boston downhills.  While this run hurt, it felt good to push myself a little.  Mileage and time are estimates as I have been running Garminless for a while and I kept forgetting to restart my stopwatch after traffic lights.

Total Time: 1:42:00 (7:51/mile)

Avg HR: 157 

Warmed up with 3 easy miles.  Ran 4 miles at tempo pace.  Wanted to run around 6:22/mile which is a 6:30/mile effort on the course that I was running.  Splits were: 6:21, 6:22, 6:19, 6:25.  Felt pretty good throughout the run.  Heart rate gradually increased starting at 166 during the first mile, 169 during the second, 172 in the third and finished at 175.  I was hoping that I could keep a more steady heart rate.  I think that this means that I was running at closer to 10K pace than at LT.  I've discovered bone spurs in both my feet and they were bothering me more than usual during the 2 mile cool down.

Total Time:  1:04:41 (7:11/mile)

Avg HR: 157

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)

Didn't have as much time as I planned this morning.  Decided to run 7:00 miles and get in as many miles as time would allow.  The pace felt much harder than it should have.  My legs felt a little heavy and were tired for most of the run.  First 2 miles were a little slow but the others were right on pace.  I would like to get in a few easy miles tonight to make up for the missed miles this morning.

Total Time: 42:08 (7:01/mile)

Woke up late so I didn't have enough time to put in a long run before Amy had to go to work.  I figured that I could get in about 9-10 miles so I decided to put in a good hill workout.  Ran up to the mouth of Mueller Park canyon then back home.  This was exactly 9 miles.  When I got home my two youngest kids were still asleep so I told my son to keep an eye on them while I ran around the block.  I ran a figure 8 loop which crossed by my house every mile.  I was never more than 1/2 mile away from home and told my son to come out and wait for me if he needed anything.  I checked in on them each time I passed the house.  Took my in-laws, dog which we are dog sitting, for the first two miles.  She is a miniature pincher puppy and is full of energy.  I was hoping that this would wipe her out and make her want to sleep the rest of the day.  Dropped her off then ran 3 more miles.  Miles were slow because of the hills and I could never get in a groove because of all the stopping and starting.  Not the greatest run but at least I was able to get the mileage in for the day.

 Total Time: 1:53:05 (8:05/mile)

I want to start running my general aerobic runs a little faster so I pressed the pace a little today.   Ran a few miles at or below 7:00/mile.  I was a little more tired toward the end of the run than I usually am.  I guess that this is a good thing.  It was good to see so many people out exercising this morning.  Not sure if it is because it is warmer or because school is out.

Total Time: 1:05:42 (7:18/mile) 

It was hot and windy this morning.  Warmed up with 3 miles at an easy pace into the wind then ran a 4 mile tempo run.  Most of the tempo run was with the wind or with a cross wind.  The last mile was into the wind.  Splits were: 6:21, 6:13 (too fast), 6:28 (over compensated), 6:19.  I was dead tired at the end.  Tempo runs aren't supposed to be this much work so I obviously pushed harder than I should have.  Cooled down with 2 miles into the wind and it was a lot of work.  Not sure why it was so much work this morning.  During the cool down, I was attacked by two black birds.  I don't know what I did to them but they kept swooping down at me.  As I would turn towards them, would back off and perch themselves on a telephone pole.  As soon as I turned my back on them, they would swoop down at me again.  This continued for about 1/4 mile.

 Total Time: 1:06:55 (7:26/mile)
 

Six easy miles in a torrential downpour.  Weather has gone from hot and windy to cold and rainy.  I can't remember the last time that it rained this hard.  I was completely soaked.  Other than a little tightness in the usual areas, I felt pretty good today.  

Total Time: 48:09 (8:01/mile) 

Weather looked good as I headed out the door but the rain started falling shortly after leaving.  It really started to fall and I was quickly soaked.  I really wasn't in the mood to run this morning so I thought that running a good hilly run would get me motivated.  Ran up to the entrance of Mueller Park canyon and back home.  The further I went up, the harder it was raining.  I really didn't push hard and just tried to enjoy the run.  Felt pretty good on the way down.  Didn't force the pace but form felt relatively in control.

Total Time: 1:21:18 (8:08/mile - 45:40 going up, 35:38 coming down) 

I'm starting to get in the mode where it takes a lot to get myself out the door but once I get going I feel good.  It's probably due to the colder temperatures the last few days.  My form felt really forced and didn't feel very natural.  I think that my biggest problem is that I have a lazy push off.  I've noticed this in the past but can't seem to fix it.  

There was a health fair at my work yesterday and I was a little disappointed in a couple of the results.  I have high blood pressure and my body fat measured at 17%.  There is no way that my body fat is that high.  Makes my wonder why I bother running this much.

Total Time: 1:06:21 (7:17/mile)

Felt like my legs needed a little break from the pavement so I headed for the mountains.  Parked my car about 1/2 mile from the B and headed up the dirt road that climbs the mountain.  I wasn't sure how much climbing was going to be involved and I think I may have bit off more than I could chew.  It was a tough run.  I was expecting a few flat sections but it was non-stop climbing.  Reached the snow after about 6 miles and kept going for another 1.5 miles then turned around and headed back to the car.  Towards the top, the dirt road was just wet enough to make it spongy.  It was a great surface to run on.  On the way back down, I focused on a good leg turnover and driving my legs forward.  I think that the uphill running is the cause of my laziness in my push off.  It was a lot more fun coming down than going up.

Still fighting the motivation issues.  I wanted to concentrate on my turnover today and see how close to 180 I could get.  I checked my stride rate a couple of times and was around 175.  The turnover felt fast.  I guess this means that it is something that I really need to focus on.  I want to get to the point were 175-180 feels normal.

Total Time: 1:05:26 (7:16/mile) 

Warmed up with 3 easy miles then ran a 4 mile tempo run.  Last week, my splits were all over the place so I wanted to keep the splits more even this time.  My legs felt like a ton of bricks - especially my quads.  It felt like a lot of work to maintain my pace but was able to hold a consistent pace throughout the run: 6:29, 6:28, 6:28, 6:25.  Finished with a couple of easy mile to cool down.

Total Time: 1:06:24 (7:23/mile) 

Easy run.  Still have absolutely no energy.  Legs are completely wiped out.  Not sure what the problem is.

Total Time:  47:52 (7:59/mile)

Got a late start this morning and was glad I did because the "scenery" was much better. Ran the Davis Blvd loop. I was a little tired at the start but started feeling a little better as the run progressed. Towards the end, I ran completely out of energy. The run was probably 2 more miles than I should have gone this morning.

Edit: Just stepped off the scale and I am 6 pounds lighter this morning than yesterday.  I'm obviously a little dehydrated.  I think that I have a little bug that is affecting my energy level and caused the dehydration. 

Total Time: 1:20:14 (7:47/mile)

Blah.

Total Time: 39:07 (7:49/mile)

PM: My wife wanted me to go to the rec center with her so I hopped on the treadmill for a few minutes.  Ran 3.1 miles in 20:31 including the second mile in 6:00.

I felt about as bad during this run as I ever have during any run. There was just nothing there. Form felt horrible, my feet were hitting the ground funny and I had no energy. This seems to happen every time I get around 60 mpw. It may be time to step back and reassess things. If I can't maintain the mileage and intensity required to reach my goals then maybe the goals are too lofty for me.

Total Time: 2:18:41 (8:07/mile)

I'm following Maria and Sasha's advice and just putting in the miles without worrying about the pace until I can snap out of this funk.  My legs still feel dead.  The running motion just doesn't feel natural right now.  It was nice just running without being concerned about maintaining a certain pace.

Total Time: 1:13:57 (7:42/mile) 

Still taking it easy.  Feel a little better today.  I'm going to finish out the week with just base mileage which should make everything right again.

Total Time: 1:01:08 (7:39/mile) 

Ran an abbreviated version of the Davis Blvd loop due to time constraints.  Feeling a little better but achilles tendons are on fire.  It's time for new shoes which may be causing the achilles problems.

Total Time: 1:04:53 (7:49/mile) 

Total Time: 1:10:12 (7:48/mile)

Legs are pretty sore today for some unknown reason.  Still taking it easy and just putting in the miles.

Total Time: 1:07:00 (7:47/mile) - Time estimated because Garmin died with 2 miles to go. 

Cut the run a little short today because I am sick.  Got some bug in my nose and throat.  I didn't want to push too hard since I figured that it would take my body a little longer to recover with the illness.  Finally got a new pair of shoes and they seemed to help.  My bone spurs were a little more sore as it takes a while for new shoes to form to my feet.

Total Time: 1:36:51 (7:45/mile) 

Feeling a lot better today.  Was able to maintain a decent pace throughout the run and felt relatively well.  Still don't feel 100% but am getting close.  

Total Time: 1:04:07 (7:07/mile)

Avg HR: 156 

I wanted to get in some faster running to get my legs ready for a 5k on Saturday.  Ran up to the Viewmont High track to do some 400 meter repeats (3.5 miles).  When I got to the track I found that they are putting in a new football field and a small section of the track was covered with dirt for the tractors to drive over.  I considered doing the repeats anyway but decided that getting over the dirt track would be too much of a hassle.  Ended up running a 4 mile tempo run instead.  

Mile	Split	Comment
1	6:11	Slightly downhill but still too fast.
2	6:23	Right where I wanted to be.
3	6:31	Got mentally lazy.  Disappointed with the consistent drop in pace.
4	6:19	Pushed the last half mile (HR up to 177).
Average	6:21

 I am overall happy with the run but am a little disappointed with the 3rd mile.  Mentally, I just went into cruise control and wasn't pushing like I should have been.  Cooled down with 1.5 easy miles.

Total Time: 1:04:39 (7:11/mile)

Avg HR: 153 (165 during tempo miles)
 

Easy recovery run.  Decided to add a couple of miles to the usual 6 mile recovery run.  Ran out by Farmington bay.  It's the gates are closed to keep the hunters out until the fall but I ducked under the gate anyway.  I was amazed by the number of birds flying around.

Legs felt a little heavy and chest is starting to feel congested.  Hope that it doesn't turn into anything before Saturday's race.  My ankles were really sore during the first half of the run.  I noticed that my left ankle was popping a lot yesterday which is probably the cause of the soreness.

Total Time: 1:05:42 (8:13/mile)

Avg HR: 141 

The cold is definitely moving to my chest.  On top of that, my legs feel completely wiped out.  I'm hoping that it will clear out in the next couple of days.  First half of the run is slightly uphill and I wasn't feeling very comfortable running.  The last half is slightly downhill and I was able to pick up the pace a little and felt better.

Total Time: 1:10:05 (7:37/mile)

Avg HR: 149 (This is just about right for the effort so I was happy to see that the cold isn't causing my body to work harder.) 

Still not as energetic as I would like to be.  My legs felt like they were sleeping for most of the run.  Threw in a few strides to try to wake them up.  It took a while to get up to speed but felt alright once there.

Total Time: 1:00:02 (7:30/mile)

Avg HR: 151 

Warmed up by running from home to the starting line (2.8 miles).  Threw in a few strides and didn't feel great.  I wasn't expecting a lot from today's race but know that once you lace up the shoes, there are no excuses and you have to give it everything that you have for that day.  At the start of the race, the usual young rabbits darted out and I hung back with the guy who won the last 5K that I ran (he runs a 17:00 5K but seems to start out slow).  After ½ mile the rabbits backed off and everyone settled into their positions (I was in fifth place).  I felt really comfortable and didn’t feel like I was really pushing too hard.  Ran the first mile, which was slightly downhill, in 5:49.  At the 1 mile marker, I moved along side the fourth place runner.  We ran side by side for a while.  I kept trying to break away from him but he kept with me.  I was finally able to shake him at the turn around point.  I then had my sights on the third place runner.  I would move closer then he would move up a little.  We played this game for a few minutes then I was finally able to catch him at about the 2 mile marker.  Second mile split was 6:13 – mostly flat with a short section with a slight incline.  I was now in 3rd place and the 2nd place runner was about 1 minute ahead.  I knew that I wasn’t going to catch him so I just concentrated on holding on to third place.  I still felt alright but I really didn’t have the desire to push the pace.  I’m not sure why I didn’t want to push harder.  I started having the usual waves of nausea with ½ mile to go.  Ran the third mile (which was slightly uphill) in 6:11.  Cruised through the finish line for a final time of 18:48.  I got an unexpected PR by 6 seconds and kept the PR streak alive (6 straight races with a PR).  Feel good about the race considering how I felt prior to the race.  There is still room for improvement, though.  I think that the biggest thing that I have to overcome is allowing others to set my pace.  There were a few times where I was maintaining my position with the other runners when I should have been passing them.  I also have to overcome the marathoners mentality of trying to conserve energy for the end of the race.  Cooled down with 2.8 miles of easy running back home.

Decided to take it nice and easy today.  Ran to the county building in Farmington then back home.  Felt pretty good for most of the run.  The miles went by quickly and it was a really nice run.  Right medial tibia is aching and it has me a little concerned.  It is the site of a previous stress fracture.  Hoping that it is nothing too serious.  

Total Time: 2:23:51 (7:57/mile) 

I usually take the day after a long run off but since I had to shift my schedule around last week I ended up running an easy recovery run today.  My legs were pretty tired so I decided to just enjoy the run and not concern myself with how slow I was going.  With about 2 miles to go, my path crossed with another runner who was running very comfortably at a pretty decent pace.  I had to fight the urge to stay with him and kept telling myself that the purpose of today's run was recovery.  Right tibia is still pretty sore and I may cut back on the mileage a bit this week to allow it to heal.

Total Time: 49:39 (8:16/mile)

Avg HR: 134

Tibia was pretty sore throughout the day yesterday and I was a bit concerned.  It feels a lot better this morning and is only a little sore.  Pretty sure that it is just your run of the mill shin splints.  Ran a good paced GA run this morning and felt good for most of the run.  Got a little lazy during mile 6 which included a small climb up an overpass.  Other than than, was able to hold a consistent pace throughout the run.

Total Time: 57:29 (7:11/mile)
 

Nothing exciting, just got out and tried to enjoy the run.  Wanted to run to the entrance of Mueller Park but thought that the downhill on the return home would be too much on my tibia.  Ran the Orchard Drive loop instead.  It got a little warm towards the end of the run and I was completely soaked.  As I made my last turn about 1/2 mile away from home I saw the garbage truck.  I didn't think that they would be making pick ups today due to the holiday so I had to push hard the last 1/2 mile to get ahead of him.  Ran the last half mile at a little faster than 5k pace and it felt good.

Total Time: 1:18:20 (7:42/mile) 

I woke up with no energy today.  Just wanted to do a long recovery run.  Legs were pretty dead for most of the run.  I'm not quite sure what the problem is.  I think that the heat is taking it's toll on me.

Total Time: 1:11:55 (7:59/mile) 

For some reason, my legs are still completely wiped out.  I think that it is because I didn't take a day off last week.  I have a long run tomorrow then next week will be a cut back week.  After that, my 12 week training program for St. George begins.  I'm hoping that the cut back week will put me at a good starting point for a good training cycle.

Total Time: 57:30 (7:53/mile) 

A super slow long run today.  My legs are still pretty worn out but I think that if I cut back a little next week I will be fully charged again.  The first couple of miles kind of dragged on but then I got into a zone and ran the rest in cruise control.  There were a lot of cyclists on the road today.  I'm not sure if it was a organized ride or just lots of people getting out to enjoy the heat.  Stopped back at the house to pick up my in-laws dog to run the last mile (dog sitting again).  This was a bad idea because the kids were all awake and wanted to go with me.  They rode their bikes while I ran with the dog.  It was a bit of a pain trying to keep on eye on them and the dog while maintaining a decent pace.  I would complain about the heat but I know that the So. Utah runners have it much worse.  I lost 7 pounds during the run despite drinking a large bottle of Gatorade and a big bottle of water during the run.  I was still sweating when I finished so I think that I was able to maintain a decent hydration level.

Total Time: 2:42:57 (8:09/mile) 

I have no plan for this week other than run whatever feels right for each day.  My biggest priority is to get my right tibia healed before starting SGM training next week.  Started out slow and progressively picked up the pace throughout the run.  Felt pretty good once I got going.  The haze from the fires is starting to get pretty bad.

Total Time: 54:12 (7:25/mile) 

Planned to run to Farmington Bay but couldn't get across the construction of the Legacy highway.  Headed out through West Bountiful instead.  Other than a little ache in right tibia, I felt pretty good today.  I'm heading out to Pineview to do a little cross training on the wakeboard.

Total Time: 53:51 (7:23/mile) 

Decided to change things up today and do a little trail running.  Drove up to the Mueller Park canyon entrance and ran up to Elephant Rock.  It was a nice change from the usual pounding of the pavement.  It was cool and relatively quiet.  I'm not positive on the distance but have heard from others that it is 7 miles round trip.  My arms and neck are a little sore from wake boarding yesterday but it is worth it because it was an absolutely perfect day on the lake.

Total Time: 59:16 (8:28/mile) (33:15 going up, 26:01 coming down)

I wanted to get in a little faster running today in preparation for the Des News 10K in a couple of weeks.  Warmed up with 3 easy miles then ran a 4 mile tempo run.  Started out with what felt like a comfortable pace and ran the first mile in 6:20.  I started to get a little lazy during the second mile and I had to focus on my pace a little more.  I was behind schedule halfway through the second mile but picked it up and ended up running 6:19.  I was only going to run 3 miles at tempo pace so I pushed a little harder and finished in 6:13.  Felt well enough to run another mile and ran the 4th mile in 6:16.  Averaged 6:17 for the 4 tempo miles and felt pretty good.  The route was slightly downhill but not as much as the Des News course.  Cooled down with 2 easy miles.  It was warmer this morning and the humidity was a little higher so I was soaking wet after the warm up.  The little rain during the cool down felt good.

Total Time: 1:05:36 (7:17/mile)
 

Amy had to go to work very early this morning so I had no time to run today.  I'm going to fall a little short of my mileage goal for the week but I guess it's the week to do it since it is the week before the start of formal training for SGM.

After taking an un-planned rest day yesterday, I decided to run a little faster on my long run this morning.  I wanted to get a feel for sub-3 marathon pace and see if it is a reasonable goal going into training.  Ran the first 6 miles at a relatively easy pace (7:45/mile, HR=140).  Wanted to run the next 5 miles at 6:52/mile and maintain as consistent of a pace as I could.  First mile was 6:42 (oops) followed by 6:51, 6:44, 6:47, 6:53.  Averaged 6:48/mile and my average HR was 165 and peaked at 175.  Heart rate was way too high for MP effort and the last mile felt more like 1/2 marathon pace.  I am a little discouraged to say the least.  I know that it is only 1 run but I expected the pace to feel a little easier.  Since this has been a pretty easy week of running I thought that I would have more energy for today's run.  Finished the run with an easy mile (HR still stayed in the 160's despite the near 8:00/mile pace).  

Finished a low mileage week with a low mileage long run.  I would have liked to put in a few more miles today but I'm heading up to Midway to celebrate my wedding anniversay (lucky 13).

Total Time: 1:29:25 (7:27/mile)

Avg HR: 151

Legs were a little heavy at the start of the run.  I actually had 2 nights in a row with decent sleep so I thought I would feel more energetic.  Threw in  a few strides just to help wake my legs up.  The pace felt faster than the 7:30/mile that I averaged for the run.  My right tibia was extremely sore all day Saturday and most of yesterday but didn't bother me at all during the run.  

Total Time: 59:29 (7:26/mile) 

Temperature was a little cooler this morning and it felt good.  I, on the other hand, did not feel all that great.  I just did not have a whole lot of energy.  My right tibia is taking a little longer to loosen up and it is becoming more than a nuisance.  I'm a little concerned about what it could be turning in to.

Total Time: 1:25:56 (7:49/mile) 

Six very easy miles.  First mile was just under 9:00.  I can't remember the last time that I ran that slow.  Legs still feel a little heavy but there was very little pain in the tibia.  Pretty sure that it is not as bad as I feared and is probably just shin splints.

Total Time: 50:46 (8:28/mile) 

Got an earlier start but it was warmer than it has been the past couple of days.  Felt pretty good at the beginning of the run but started to wear out towards the end.  My pace was pretty slow so I'm not sure why I was so worn out.  The fact that I had little pain in my legs was a good sign.

I noticed that Paul mapped the Des News 10K course on the course tool.  I plugged in my estimated 10K pace and was a little surprised at the results.  The pace that it suggests is faster than my 5K pace.  Can anybody who has run this confirm that it is that much faster?  I know that it is a fast course but I have never raced a 10K before so I am not sure of how fast I should run.

Total Time: 1:25:55 (7:49/mile) 

Easy run.  Had an unexpected running partner for most of the run.  At about the 1.5 mile mark, a dog started running along side of me.  It stayed with me until I made the final turn on my street.  It was wearing a collar but had no tags.  Hope it can find it's way home.  I felt good but the pace felt faster than it actually was.   I was running 8:15's and it felt more like 7:45's.

Total Time: 49:29 (8:15/mile) 

Had to get out early this morning because I had to take my son to Webelo's camp today.  Was out the door at 5:00 a.m. and it felt very hot.  I am still having a hard time running at a decent pace.  First few miles were at 8:00 pace but it felt more like 7:30.  I'm not sure what the deal is.  Second half felt much better after I got warmed up.  Ran the last slightly uphill mile in 6:46 just to make sure that I had a little bit of speed.

Total Time: 1:56:07 (7:44/mile) 

Feeling a little better but legs still aren't as snappy as I would like them to be.  The battery on my Garmin died less than a mile into the run so I have no idea how long it took  I'm guessing that I averaged 7:30 - 7:45 pace but since my sense of pace has been out of whack lately I could be wrong.  I threw in a few stride just for fun.  I ran at the same time as the race will be tomorrow and it was definitely warmer than I like.  Hopefully it will be a little cooler tomorrow.

Deseret News 10K

I really needed to run a race.  I have been feeling really slow lately and needed a decent race to put things back in perspective.  The Des News 10K is a very fast course.  The first 5 miles are mostly downhill (700 ft elevation loss) with the last 1.2 flat to slightly uphill.  Since I’ve never run a 10K before, I really had no idea what my pace should be on this course.  McMillan’s predictor estimates 39:00-39:30 for a flat 10K for me based on my 5K, 1/2M and marathon times.  Since this course is fast, I was hoping to come in around 37:30.

The morning didn’t start out great.  First, I forgot my timing chip and had to go back home to get it (fortunately I was only a few miles away when I realized I didn't have it with me).  Next, I was attacked by a vicious colony of ants while I was sitting on the grass waiting for the start of the race.  I had little bites all over me.  Once I got all the ants shaken off, I lined up for the start and was ready to go.  For some reason, I didn’t feel race ready.  I started having a lot of doubts and wasn’t sure that I would be able to run well.  

The gun went off and we were on our way.  Bobbed and weaved through the crowds for a little while (I really need to start lining up closer to the front).  The course drops 350 feet over the first 2 miles and it really carries you forward.  Hit the 1 mile marker in 5:46 which is exactly what I was shooting for.  The second mile has some flat sections in it but is still predominantly downhill and I ran it in 5:54.  There were a couple of people ahead of me that I beat by a few seconds in a 5K last month.  I figured that as long as I kept them in sight, I was right on track.  Third mile was 6:16 which was about 10 seconds slower than my target pace for this mile.  Hit the 5K in 18:35 (faster than my current PR).  From here, I sort of just went into cruise control mode for some reason.  Ran the fourth mile in 6:22 (20 seconds slow considering another 100 feet drop in elevation).  With only two miles to go, I started to pick it up again.  Ran the 5th mile in 6:07 which is pretty close to my target.  The course flattens out at this point but I was feeling pretty fresh.   Sixth mile was 6:25 (right on target) and I was able to pick off a few runners (including one of the runners that I had my sights on for the first 5 miles).  The last 0.2 was at 6:30 pace for a final time of 38:20.  

Overall: 100/2,034 (my goal was top 100 so I just eeked that out)
Male: 82/1,011
Division: 7/95

It was 1 minute slower than I anticipated and most of the time was lost in miles 3 and 4.  I wasn’t really tired at the end and am a little frustrated that I didn’t push harder.  I have a real hard time pushing myself to the limit.  I lack the killer instinct necessary to push yourself to the limit.  I’m not sure if it is something that you are born with or something that you can develop.  With these results, I doubt that I will go for the sub-3 at St George.  

Was able to meet Chad, Paul and James at the finish which was nice.  Finished the day by running back to my car which was 3 miles away.  Having to go back up the 700 ft over 3 miles wasn’t as fun as coming the other way.  I was able to see the 2 marathon leaders near the 20 mile mark and was amazed at how easy they make running look.  They looked like they were out for a leisurely run but were probably cranking out 5:20’s.  Couldn’t see anybody close to them to cheer on so I headed to my car.

Legs feel heavy from yesterday's race.  Lower right leg (calf and tibia) is a little sore.  Ran at a very easy pace.

Total Time: 1:13:10 (8:02/mile) 

Very easy run.  My legs are more sore today than they were yesterday.  Right tibia hurts more than usual but am sure that it is due to the downhill race.  Second half of the run felt much better than the first half but I still kept the pace slow.

Total Time: 51:09 (8:31/mile) 

Felt as bad during this run as I have for any run in a very long time.  I feel completely wiped out.  I had no energy and my legs just didn't want to move.  One of my daughters has been sick so I may be picking up what she has.  Hopefully it will work its way through my system and things will be back to normal shortly.

Total Time: 1:26:51 (7:54/mile) 

Started early this morning and the temperature felt really good.  First half of the run was absolutely awful.  Nothing felt right.  My legs felt heavy, my feet were hitting the ground funny and I was running very slow.  The last 9 miles felt a lot better.  I was able to pick up the pace a little and my legs felt a lot better.  I was a little out of it mentally.  At one point, I started to cross the street and there was a truck right in front of me that I didn't even see.  I really need to pay more attention to these things.  My throat is getting scratchy so I think that I have a little bug.  Got home and took a 2 hour nap and am feeling better.

Total Time: 2:21:37 (8:11/mile) 

I'm sick so I took it very easy today.  My throat is really sore and it is impossible to swallow.  I will shift a few of my planned workouts around this week so that I should be able to get in all scheduled runs.

Total Time: 39:12 (7:50/mile) 

I'm starting to feel better but my throat is still sore.  I took my fuel belt along just to keep my throat wet which seemed to help.  The first half of the run felt pretty good but I really started to fatigue towards the end.  I probably ran 3 or 4 miles more than I should have today.  As much as it hurt, it was nice to feel as though I am getting better.

 Total Time: 1:52:46 (8:03/mile)
 

Feeling a little better each day.  I have lost my voice but I feel pretty good physically.  Took it relatively easy today but picked up the pace the last mile.  I actually felt like I had a little spring in my step the last 1.3 miles.

Total Time: 57:08 (7:50/mile) 

It would have been a nice run if I would have waited an hour to go out.  The clouds started rolling in as I was getting home and it was cooling off a little.  Didn't feel particularly great this morning but was able to get the miles in.  My right tibia was a little more sore today than it has been. 

Total Time: 1:36:24 (8:02/mile)

The cloud cover was nice but the humidity is really bad.  Took it super easy today.  All of my runs lately have been really slow so it didn't seem like I needed a recovery run.  Ran out to Farmington bay and back home at a comfortable pace.  Had a hard time figuring out how to get across the Legacy highway construction.  It's a real mess right now.

Total Time: 58:16 (8:19/mile) 

Worst run ever!  Didn't feel well from the start of the run.  My chest felt heavy and my legs were a little heavy.  I thought that once I got going, I would start to feel better but never did.  At 10.5 I actually had to sit down for a few minutes.  My right tibia started to hurt and I figured that I was doing more harm than good so I called my wife to come pick me up.  I was very dehydrated (lost 7 pounds) despite drinking a lot of Gatorade and water during the run.  The only other time that I had to have somebody pick me up was last year on Aug 5.  Very strange that it was almost exactly 1 year ago.  I guess next year I will take the day off.  I was pretty disappointed in myself that I quit.  I'm sure that I could have toughed out the last 2+ miles.  My rationale was that I wasn't really running fast enough for a good workout and felt as though I was risking injury if I continued.

Total  Time: Doesn't really matter.

Warmed up with 3 easy miles then ran a 3 mile tempo run.  Wasn't sure what to expect after Saturday's fiasco.  First quarter was way too fast but settled into a decent pace.  Splits were: 6:23, 6:32, 6:30 (6:28/mile).  Ran 1 easy mile then felt guilty for running such a short tempo run so I ran 1 more mile in 6:30.  It was more work than I would have liked.  Finished with 1 more easy mile.  Hopefully, I will start to feel better as the week goes on.

Total Time: 1:07:45 (7:32/mile)

To change things up, I ran a route that I usually run backwards (in reverse - I wasn't actually running backwards).  It's funny how I never noticed how much downhill I usually have until I had to run it the other way.  To top things off, most of the uphill was into the wind.  I am starting to feel better and was able to pick up the pace towards the end of the run.  I saw the WXHS cross country team out this morning and it got me to pick the pace up a little.

Total Time: 1:50:11 (7:52/mile) 

Recovery run.  Felt good and relaxed.  Temperatures felt a lot cooler which makes running a lot easier.

Total Time: 49:06 (8:11/mile)

I haven't run a lot of hills lately because my tibia has been bothering me.  I worry that excessive downhill running will aggravate it.  I have been feeling better lately so I decided that it would be a good day to run up to Mueller Park canyon.  I'm still running a little slow right now but the run felt good.  The hills weren't as bad as I thought they would be.  Looking back, I really think that the heat and humidity really got to me that last couple of weeks.  It has been a few degrees cooler for a couple of days and I can really feel the difference in my energy level.

Total Time: 1:25:04 (8:06/mile) (46:34 going up/38:30 coming down)

Easy recovery run.  Tibia is burning a little but feel pretty good otherwise.  Form felt in control for the first time in a long time.

Total Time: 49:39 (8:16/mile)

What a difference a week makes.  After last weeks horrible long run I was curious to see how today's run would go.  First mile was a little slow but felt alright.  Once I got warmed up, everything felt pretty good and I was able to run comfortably at a decent pace.  After 3 miles I reached back for my Gatorade and realized that I forgot to put my bottle in my fuel belt.  I really didn't want to go back to get it so I figured that I would just stop at the next convenience store and buy a Gatorade.  Only problem with that was that I was running along Farmington Bay and I knew it would be a few miles until I got back to civilization.  Since the temps were cooler I figured that I would be alright until the 9 mile mark where I thought a store would be.  Once I got out of Farmington Bay and into Farmington there was nothing in site.  I thought I remembered seeing  a park around here last year when I ran this route but I was mistaken.  There was a table set up with water on it for a 5K race that was going on but I didn't feel right about taking anything since I didn't pay for the race.  There was a park about 1 mile away and I decided to hold off until I got there.  In the mean time, I was running really well.  My pace was around 7:30/mile and it felt very easy.  Got to the park and the drinking fountains were turned off (of course).  Finally got to a convenience store at the 13 mile mark and bought a water and Gatorade.  My legs were starting to wear out at that point but they were far from dead.  Next few miles were a little slower because of the leg fatigue but was able to pick the pace back up on the last mile.  I can't believe how much better I feel this week than I did last week.

Total Time: 2:12:08 (7:46/mile)

Tired this morning and had a hard time getting started.  Saw another runner at the top of my street and that gave me motivation to pick up the pace.  Only followed him for 1/4 mile before we parted ways.  I was able to hold a decent pace for the entire run despite warmer temperatures and a little wind.

Total Time: 58:55 (7:22/mile)

I caught a stomach bug that has been making it's way through the family.  As soon as my running started to improve I get wiped out with this.  I almost turned back home after 1/10th of a mile but just plugged along for a few miles.  Probably could have run a little further but I was feeling wiped out.  My Garmin died during the first mile so I have no idea what my time was but I was probably running around 8:30/mile.

Too sick to run.  I feel a lot better than yesterday but I didn't eat or drink anything yesterday so I figured that running on empty was not a good idea.  This was supposed to be one of my biggest training weeks and it is going to end up being a cut back week.  I was planning on taking it easy next week in preparation for Hobblecreek.  That only leaves a couple of weeks for some serious training before the taper.

Thought I was ready to run again but I was wrong.  I felt alright when I woke up but I had absolutely no energy while running.  I guess not eating in 2 days and losing 8 pounds will do that to you.  I will start refueling and hopefully will be ready for a good long run on Saturday.

Total Time: 17:37 (8:48/mile) 

I started this blog by writing that I was still too sick to run and was going to take another day off.  It just didn't feel right so I laced up my shoes and headed out the door.  First half I felt alright but a little more tired than expected.  The second half was awful.  After 3.5 miles I had to fight of the waves of nausea.  My puke pace is usually under 6:00/miles and I was experiencing it at 8:30/mile.  I took a break for a few minutes then continued to plod my way home.  I feel pretty awful but am glad that I got a few miles in.

 Total Time: 43:00 (8:36/mile)
 

All the women in my life (wife, mom) are telling me that I need to take a break from running.  I guess I'm looking more gaunt than usual because of the flu that I have had this week.  My main goal right now is to be healthy for next week's half marathon so I am going to take their advice and take today off.  I still haven't shaken this bug but I can tell that it is almost cleared up.  This is the fewest amount of miles that I have run in a week since Mar 2005.   A little disappointing but I know that it is the best thing in the long run.

 

Temperatures were absolutely perfect for running.  I'm feeling better but I'm still being a little cautious.  My energy level isn't completely back to normal and my stomach is still a little unsettled.  I was a little more fatigued than I should have been for the pace that I was running but I can see the light at the end of the tunnel.  I ran the last 3 slightly downhill miles below 7:00/mile.  Hoping for some big improvements throughout the week so that I can have a decent race on Saturday.

Total Time: 53:56 (7:23/mile) 

Feeling better every day.  It took a couple miles to get going but once I warmed up, I was able to comfortably run at 7:30/mile.  Legs still aren't as strong as I would like but feel pretty good for the most part.  The one good thing about last week's reduced mileage is that all of the nagging injuries in my legs seem to have gone away.

Total Time: 1:16:28 (7:39/mile) 

I was desperately in need of some hills.  I haven't run near as many hills this training cycle as I usually do.  Didn't want to over do it with the race coming up this weekend and still trying to recover from last week's illness.  Decided to run up to Mueller Park canyon but not push the pace too much.  Felt really good during the run.  On the way down, I wanted to get 1 mile in at 1/2M pace.  I pushed the pace for one mile and was very disappointed to see that I barely broke 7:00.  I did have to stop for traffic a few times which threw off my pace but it was still slow.  I wasn't tired but the pace felt faster than 7:00.  My internal speedometer seems to be off.

Total Time: 1:25:03 (8:30/mile - 48:00 going up/37:03 coming down) 

Nice, easy recovery run.  Calves and hamstrings are a little sore from yesterday's hill run.  Legs area little heavy.

Total Time: 42:30 (8:30/mile)

Avg HR: 138 

The weather was really nice this morning.  It almost felt a little cold.  I feel like I am almost back to full strength.  I backed off the pace for the last couple of miles because I want to be fresh for Hobblecreek tomorrow.  I'm not sure what the race plan is going to be.  I will probably go out at 6:30/mile and try to hold on as long as possible.

Total Time: 1:01:23 (7:40/mile)

Avg HR: 149 

I wasn’t mentally ready to race today. I’ve been fighting the stomach flu for 2 weeks and I just haven’t felt speedy in quite a while. I started feeling better on Thursday so I figured I didn’t need to hold back during the race. Warmed up with an easy mile and discovered a top secret out house. After a 40 minute delay and an unapologetic race director making the final announcements we were on our way down the canyon. I tried lining up close to the starting line but ended up a few rows further back than I would have liked. It was very congested but I was able to get a clear path after a few minutes. My plan was to start out at 6:30 pace and try to hold it as long as possible. The first half of the race I felt pretty good and was able to hold a good pace. My average pace for the first 6 miles was 6:24 which was exactly where I wanted to be. Starting at mile 7, the course became more volatile (some uphill then some downhill then some flat) so my splits were all over the place. I also felt like I was asleep during the second half of the race. I just couldn’t convince my body to move faster. My legs were tired but not so much that I couldn’t have pushed harder. I was able to pass a few runners between miles 7 and 10, though. Somewhere around the 10 mile marker, I got behind another runner and followed him for the rest of the race. I kept thinking to myself that I need to make a move and pass him but the desire to move to the next level of pain just wasn’t there. I hung behind him until the 12.5 mile mark and then decided to pick it up and finally pass him. He ran just off my shoulder for a while then passed me. I mentally gave in at that point. As we passed the 13 mile marker, I decided to kick it in to high gear and pass him and one other runner once and for all. I was moving pretty well down the final stretch and saw 1:23:50 on the finish clock. I knew that I was going to come in under 1:24 and was pretty happy. Unfortunately, I didn’t realize that my running partner for the last 3 miles decided to turn this into a real race. I tried to keep up but he just nipped me at the finish line. His finish time was 1:23:58.9 and mine was 1:23:59.2. What made it worse was that he was also in my age group.

I have mixed emotions about the race. It is a PR by almost 2 minutes and about what I expected to run which is good. I am a little disappointed in my lack of concentration. I really feel like I could have run at least 1 minute faster had I been more focused.

Here are my splits according to my Garmin which came consistently 0.15 after the mile markers starting at the 3rd mile.

Mile	Split	Note
1	6:22	A little fast but not too bad considering the amount of downhill
2	6:27
3	6:16
4	6:26
5	6:30	I started to worry a little that my pace was consistently slowing
6	6:21
7	6:42	Included a water/GU stop and a little bit of uphill
8	6:34	Another Gatorade stop
9	6:16
10	6:48	I have no idea why it was so slow
11	6:38	Falling asleep
12	6:39	Can't wake up
13.1	6:00/mile

My wife is going out of town this week so it is going to be a challenge to get in as much running as I would like.  Because of this, I decided to get in a few easy miles today.  My training volume has also been down lately due to illness so I wanted to make up for some of the missed miles.  It was warmer this morning than it has been lately so that made things a little less enjoyable.  Also, yesterday's race took a little more out of me than I thought.  I wasn't concerned about the pace at all.  Just took it nice and easy.  Now I have to try to figure out when I can get my running in for the next few days.  I have an 11 year old and two five year olds.  Is it safe to leave them home alone while I go running in the morning?  I would be home before they wake up but I'm not sure if I feel good about them being home alone.  Maybe I will just do a bunch of 2 mile loops so I am never too far from home.

Total Time: 1:23:51 (8:23/mile) 

With my wife out of town, I got out the door a little earlier than usual and just did loops around the neighborhood.  There is about 1/10th mile climb and the same amount of drop and mostly flat otherwise.  It wasn't nearly as boring as I though it would be.  I'm still a little worn out so the pace was slow but I was happy to be able to get out and get the miles in.  

Total Time: 1:18:57 (7:54/mile)

Much needed recovery run.  Legs are still a little dead and my right tibia is sore.  

Total Time: 44:14 (8:51/mile) 

Ran the neighborhood loop again.  The loop is 1.4 miles and I did 9 loops plus a little more to make it an even 13 miles for the day.  To mix things up a little, I alternated the pace each loop.  I ran the easy loops at 7:45-8:00 pace and the quicker loops at 6:45-7:00 pace.  Everything felt really good today which is encouraging.

Total Time: 1:36:04 (7:23/mile)

Avg HR: 156 

Warmed up with 2 easy miles.  I wanted to get in some tempo miles today but wasn't sure how many.  Started with 3 miles (2+ loops around the neighborhood) with the intent to run around 6:40/mile.  Averaged 6:27/mile which was a little faster than I wanted.  Heart rate started to get into the 170's so I decided to run 1 loop at an easy pace to reset my pace.  After the easy lap, checked on the kids then ran 3 more tempo miles.  These were more in control and I averaged 6:36/mile for the 3 miles.  Cooled down with 1 more loop around the neighborhood.   Feel really good about today's run.  My wife comes home this afternoon so I can start venturing out again.

Total Time: 1:17:16 (7:17/mile)

Avg HR: 155

Easy recovery run.  Right tibia aches a little and both achilles are sore.

Total Time: 58:50 (8:24/mile)

Avg HR: 146