A clydesdale no more!

Striders 5k

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

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

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

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

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

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Slow milesFast milesTotal Distance
2831.15208.553039.70
Adrenaline 2008 7 Miles: 54.10Adrenaline 2008 8 Miles: 409.35
Slow milesFast milesTotal Distance
8.000.008.00

Didn't feel particularly great this morning but I guess that is expected for a New Year's day run after staying up late.  My Garmin was dead this morning so I ran without a watch which was probably a good thing.  The cold temperature (6 degrees) certainly didn't help.  Despite all the negatives, it felt good to get out and put in a few miles to start the new year.

Slow milesFast milesTotal Distance
9.000.009.00

Brrrrr..... It felt so much colder this morning that it did yesterday but the temperature was higher.  Everything was frozen by the end of the run.  The run itself went pretty well.  I was a little concerned because I really didn't eat very much yesterday and I didn't think that I would have enough fuel for today.  

Total Time: 1:06:43 (7:25/mile) 

Slow milesFast milesTotal Distance
6.500.006.50

I was so sleepy this morning I had a real hard time just getting out of bed.  I decided that today would be a recovery run even though I have nothing to recover from.  Energy was low and I felt a little nauseous during the run.  I'm pretty sure that it is diet related.  As I was leaving the house, I saw the garbage truck coming down the street.  I had to loop around the block to take out the 2nd can.  Discovered that the inside loop around my neighborhood is exactly 0.5 miles.  This is good to know for future speed work.

Total Time: 50:25 (7:45/mile) 

Slow milesFast milesTotal Distance
9.300.009.30

Dressed for 10 degree weather but ran in 39 degrees.  I was a little warm to say the least.  Ran into a pretty stiff head wind for the first half of the run but enjoyed the tail wind on the return trip.  I still feel a little fatigued but better than I have the past couple of days.  

Total Time: 1:12:26 (7:47/mile) 

Slow milesFast milesTotal Distance
13.000.0013.00

Finally broke down and bought a new pair of shoes last night.  What better way to break them in than run in a snowy slushy mess.  I probably shouldn't have worn them today but my other shoes were starting to cause problems (hips, hamstrings, knee, etc.).  I always find it funny that we should be pretty resilient because of what we put our bodies through but when we wear shoes too long or don't have the right pair then it wreaks havoc on our body.  

Started off in a light snow that only laid a thin layer of slush on the ground.  Met the South Davis Road Runners at the rec center and headed out for the 5.5 mile loop with them.  Was able to run with a few other runners which was nice.  The snow really started to fall and accumulate on the roads.  There was a couple of inches on the road by the time we were done.  Ran another 5 miles after the club run and it was treacherous.  I was soaked from head to toe and had at least 5 pound of water absorbed in my clothes.  Pace was slow because it was impossible to find a clean path to run on.

Total Time:  1:43:09 (7:56/mile)

Comments
From James on Sat, Jan 05, 2008 at 16:42:17

I hear you on the shoe breaking in when it is a slushy mess! I have never been as wet on a run as I was today. Good job getting the extra miles.

Slow milesFast milesTotal Distance
9.000.009.00

Saturday's run did a little more damage than I thought.  I strained my calf while hurtling the snow banks.  It isn't horrible but it was talking to me during the entire run.  Because of the warmer temps yesterday and freezing temps this morning the roads were very icy.  Even though it felt like I was ice skating half the time, I decided to push the pace a little this morning.  After warming up after 3 miles I ran the next 4 miles at 6:45/mile.  I know that this is "junk mile" pace but I am starting to get tire of running the same pace all the time and didn't feel like the conditions were good enough for a true tempo run.

Total Time: 1:03:00 (7:00/mile)
 

Comments
From Paul Petersen on Mon, Jan 07, 2008 at 10:02:29

Your blog name is great.

By the way, no such thing as "junk miles". All miles are beautiful too.

Slow milesFast milesTotal Distance
9.000.009.00

Really couldn't get my legs to get going this morning.  I ran a route where the snow wasn't cleared from the sidewalks and the road was too narrow and busy to run on in some spots.  Because of this, the footing was really poor and I couldn't get into a groove even if I wanted to.  The last couple of miles were better.  I was just glad to get in the mileage this morning.  

Total Time: 1:10:52 (7:53/mile) 

Comments
From jeremystaples on Tue, Jan 08, 2008 at 11:46:31

Great job getting out there and getting the miles in!

From Cal on Tue, Jan 08, 2008 at 13:05:04

You're very dedicated Andy.

Has Doug been training lately? You should talk him into joining the blog.

From Andy on Tue, Jan 08, 2008 at 16:01:33

Doug said that he is training but won't tell me what he is training for. I think that he is starting to get the itch to run a marathon.

Slow milesFast milesTotal Distance
9.000.009.00

Another one of those "just survive" runs.  It was snowing, windy, slippery and slushy but other than that it was a good run.  I ran the same route on Monday and this run took 10 minutes longer.  I guess there are only a few days each year like this so I shouldn't complain so much.

Total Time: 1:13:04 (8:07/mile)

Comments
From Clay on Wed, Jan 09, 2008 at 13:30:23

It was tough this morning down here too, 4 to 5 inches and no snowplows on the road made for a rough go... Good job getting it down today Andy, spring will be here before we know it.

Slow milesFast milesTotal Distance
9.700.009.70

I haven't been putting in the effort that I should be so I ran up to Mueller Park canyon for a good hilly run.  My hamstrings have been really tight and my legs really weren't responding the way I would have liked them to.  The effort felt good but my stride didn't feel very smooth.  My wife is going out of town for the next week so my running route is going to the neighborhood loop.  Hopefully, I will be able to get in the mileage that I need.

Slow milesFast milesTotal Distance
8.000.008.00

I was confined to the neighborhood loop this morning.  It is a 1.4 mile loop with a 100 yard climb and descent in the middle.  I did 5 laps then finished with 2 laps on the inside loop (1/2 mile each).  The ground was lightly dusted with snow and I noticed some odd things about my foot prints.  My right and left foot land in a perfectly straight line.  I'm not sure if this is normal.  I also noticed that a couple of the laps, my feet were hitting in the exact same spot.  I guess that this is a good thing since it means that I'm able to maintain a consistent stride.

 Total Time: 59:00 (7:23/mile)

Comments
From andee on Fri, Jan 11, 2008 at 10:13:21

Wow, that's pretty amazing to be able to make the loop and still be running in the same footprints. Are your twins identical?

From Andy on Fri, Jan 11, 2008 at 11:29:11

My girls are not identical. They are about as different as sisters can be. One is very intense and emotional and the other is very easy going. Their birthday is one of the few things that they have in common.

Slow milesFast milesTotal Distance
15.500.0015.50

Eleven laps around the neighborhood.  The first few were alright then I started to get bored.  The short climb on each loop got progressively harder.  I might need to run hills on the back end of my runs to get more used to running uphill on tired legs.  My runs are usually front loaded with hills so I hit them when I am fresh.  My left hamstring was bothering me most of the run but feels fine now so I'm not too concerned about it.  

Comments
From Clay on Sat, Jan 12, 2008 at 17:30:41

Great run Andy, keep up the good work...

Slow milesFast milesTotal Distance
9.000.009.00

Seven laps around the outside loop and once around the inside loop.  My left hamstring is really starting to bother me.  Not sure if it is one of those things that will work itself out.  I had a hard time staying focused on the run.  My mind was wandering which made the run go by quickly.

Total Time: 1:07:53 (7:33/mile) 

Slow milesFast milesTotal Distance
8.000.008.00

Finally got to go beyond the neighborhood loop but the run was not enjoyable because my legs feel dead.  My left hamstring is still causing issues and there was an overall feeling of fatigue in both legs (from top to bottom).  I tried pushing the pace a couple of times but I just couldn't do it.  Hopefully it is just one of those days.

Total Time: 1:04:13 (8:02/mile) 

Slow milesFast milesTotal Distance
7.000.007.00

My left hamstring is still sore and my legs still feel dead.  I'm going to hold back on the mileage until I can get this under control.  

Total Time: 51:34 (7:22/mile) 

Slow milesFast milesTotal Distance
7.200.007.20

Still taking it easy until my legs come around.  They feel better than yesterday but still not where I want them to be.  It was very cold this morning but not as bad as I thought it would be after watching the weather reports.  

Total Time: 56:13 (7:48/mile) 

Slow milesFast milesTotal Distance
0.000.000.00

I was too busy with work this morning and by the time I could get out I didn't have enough time to get home and get my son to orchestra practice.  I guess that my hamstring needs a break anyway. I'm still trying to plan my schedule for this year.  I am leaning towards the Striders 5k, 10k and 1/2M.  I am debating between the Ogden 1/2 and full.  Planning on a few local 5ks and the Des News 10k during the summer.  Would like to finish the year with the Park City and Top of Utah marathons.  Now, I just need a kick in the back side to get my training back up to where it needs to be.

Slow milesFast milesTotal Distance
15.000.0015.00

Ran kind of a hodge podge route today.  Ran up to the rec center to meet with the running club.  Only a couple of ladies showed up so I ran the designated route on my own.  After that I just kind of meandered through town trying to get up to 15 miles.  I was able to maintain a decent pace for the entire run without a huge effort.  My hamstring is still bothering me but feel as though it is on the mend.  Hope all the FRB'rs did really well at Painters.  I'm anxious to read all of the reports.

Total Time: 1:53:20 (7:33/mile)

Slow milesFast milesTotal Distance
7.300.007.30

I decided to get a few miles in today to get the weekly total above 50 miles.  My hamstring is a little more sore than it has been from yesterday's run.  I dropped the pace to 6:30/mile for the last 2 miles just to check if I have any speed left.  It felt good.  I need to come up with a training schedule because I have been slacking off too much the past couple of months.  After reading how well everybody did yesterday at Painters, I realized that I need to regain my focus and work harder.

Total Time: 51:30 (7:03/mile) 

Slow milesFast milesTotal Distance
8.000.008.00

Quite a bit of snow on the roads this morning.  I strained my hamstring while running during the last snow storm so I decided to take it super easy this morning.  The soreness in my hamstring is going up on the pain scale.  I guess going snowboarding wasn't the best thing to do while nursing a sore hamstring.  Even though it is not quality running, I really enjoy running during snow storms because it is so peaceful and clean.

Total Time: 1:07:14 (8:24/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

It was very cold this morning.  As much as I like running during a snow storm, the day after is usually terrible.  The sidewalks weren't cleared and it was so cold that there were huge chunks of ice everywhere.  I contemplated pressing the pace for a few miles but there was no way that I could.  My left leg didn't feel like it was firing right.  The tender hamstring is starting to affect the way that I run.  Hopefully, it will force my right leg to become a little stronger because I tend to be a little lazy with the push off with my right leg.  Emotionally, this was a very difficult run and I nearly called it quits after 5 but am glad that I got the whole run in. 

Total Time: 1:08:42 (7:38/mile)

Comments
From andee on Tue, Jan 22, 2008 at 17:52:22

Good job sticking with it and pushing through a hard run!

Slow milesFast milesTotal Distance
9.000.009.00

A mostly mundane run at a slow pace while battling the frigid temperatures and hamstring.  However, it will go down as one of my most memorable runs because after 4 years and over 9,000 miles on the road I finally got my first "Run, Forest, Run!" comment.  My first instinct was to flip her off but I was wearing mittens so it wouldn't have been very effective.

Total Time: 1:12:42 (8:05/mile)

Comments
From andee on Wed, Jan 23, 2008 at 09:56:01

That's awesome!! She was just jealous that you were out running and she wasn't!

From Clay on Wed, Jan 23, 2008 at 10:01:50

Some people just don't get it Andy, and when your living to be a 100 and shes fighting to get past 40 you will have the last laugh!

Good job today...

From Mark on Wed, Jan 23, 2008 at 10:24:00

The mittens give me an idea, if everyone were required to wear mittens while driving there would be much less road rage :)

From JeffC on Wed, Jan 23, 2008 at 10:55:43

LOL!! I needed a good laugh this morning. Just the mental image of you flipping someone off with mittens on was hilarious. I got the comment several months ago and had the same initial instinct as you. Glad I didn't do it as it turned out to me a lady in my ward. Dohhhhh!

Slow milesFast milesTotal Distance
6.000.006.00

I had to finish up a few projects for work this morning so I got a late start.  I didn't have time to get in as many miles as I would have liked.  There was a light dusting of snow on the ground so it was very slippery.  I just kept the pace nice and easy hoping that the hamstring will eventually start feeling better.

Total Time: 49:00 (8:10/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

It was 16 degrees and it felt balmy compared the past few days.  Felt pretty good at the start of the run but was feeling fatigued for the last few miles.  I didn't have lunch or dinner yesterday so I think that I was probably low on fuel.  My hamstring is starting to frustrate me.  I feel like I am at a point in my training where I need to start increasing the mileage and intensity.  I know if I do this now, the leg will only get worse.  Hopefully, maintaining the mileage that I am now will be enough to build on in a couple of weeks.

I went to The Spirit of the Marathon last night.  I think that they did a good job showing the full spectrum of runners from the elites to the 6 hour marathoner.  It was a good movie but it didn't have that "wow" factor that I was expecting.  I have been waiting for this movie to come out for 2 years so I think that my expectations were a little high.

Total Time: 1:09:25 (7:43/mile)

Comments
From Cal on Fri, Jan 25, 2008 at 11:18:42

I heard there will be an encore presentation of the movie in February. Would you recommend I go see it then or should I wait 'til it comes out at Blockbuster?

Good luck with your hammy. Does it feel better after it warms up?

From Andy on Fri, Jan 25, 2008 at 13:32:23

It was worth seeing. You wouldn't miss anything if you saw it on DVD instead of the theater, though.

The thing that worries me about the hamstring is that it doesn't feel any better once it warms up. The pain is manageable (probably a 3 on the pain scale) so I'll keep running through it. It's just frustrating not to be able to get in any good workouts.

From Sasha Pachev on Fri, Jan 25, 2008 at 13:49:20

Just keep it easy until the hamstring feels better. I have your team jacket, and I will be in SLC tomorrow for the SLC Track Club 5 K. E-mail me your number so we can make the arrangements for you to pick it up.

From Andy on Sat, Jan 26, 2008 at 21:38:06

Sasha,

I just got your message. I can either come by your house to pick up the jacket or if you are running the Strider's 5k I can get it from you then.

Slow milesFast milesTotal Distance
10.000.0010.00

Didn't get out until 5:00 tonight.  It was nice to run in warm weather.  It was 40 degrees and I was able to run in shorts and a long sleeve shirt.  After the sun went down it did start to get cold.  I always run in the morning so it is an adjustment to run in the evening.  I felt hypoglycemic for the first 3 miles but started to feel good once my body got going.  The hamstring let me know it was there but it didn't really hurt and it didn't feel like it was affecting the way that I run.  I threw in a few spicy miles (3 miles at 6:30/mile) at the end of the run and it felt really good.  As poorly as I've felt lately, it was nice to get in a good run.

Total Time: 1:11:40 (7:10/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

The word of the day is WINDY.  I can't remember ever running in this much wind.  Of course, it was great when I was running with the wind but running against it was very difficult.  I just plugged through it and considered it extra resistance training.  The temperature was very pleasant which made tolerating the wind a lot easier.

Total Time:  1:08:56 (7:40/mile)

Comments
From JeffC on Mon, Jan 28, 2008 at 12:54:48

Nice work in the wind Andy! I was telling my wife to think of it as a nice hill training day as we were running into the wind.....

Slow milesFast milesTotal Distance
9.000.009.00

Typical day after storm run - sidewalks weren't cleared and the roads were very icy.  Ran without a watch and didn't worry about the pace at all.  I feel like I am almost ready to start getting the mileage back up again.
 

Slow milesFast milesTotal Distance
9.000.009.00

The roads were a slippery mess.  I dropped the pace during the 4th mile but that was short lived because I ran out of road with decent footing.  Tried again during the 6th mile but had even less clean road to run on. 

Total Time: 1:09:24 (7:43/mile)

Slow milesFast milesTotal Distance
9.000.009.00

Felt pretty lousy this morning.  I was nauseous and didn't feel very energetic.  Just stuck to my regular 9 mile route which I feel like I can run in my sleep now.  The last 2 miles were into a bitter cold wind but other than that the conditions weren't too bad.

Total Time: 1:12:00 (8:00/mile) 

Comments
From Clay on Thu, Jan 31, 2008 at 10:07:55

Nice job getting out this cold morning Andy, I hope things are going well for you.

Keep up the good work.

From Jeff on Thu, Jan 31, 2008 at 11:25:41

"Bitter cold wind" and "conditions weren't too bad" don't belong on the same sentence. Nice job "gutting" out the run and logging the miles.

Slow milesFast milesTotal Distance
9.000.009.00

Another few inches of snow on the ground this morning.  It was still coming down pretty hard as I headed out the door.  I didn't bother taking my watch because I knew it wouldn't be very fast and the pace really didn't matter.  I decided to multi task during the run and stopped at the grocery store to pick up some medicine for one of my girls.  I am so tired of the snow.  It looks like we have a few more storms coming in during the next week.

Slow milesFast milesTotal Distance
15.300.0015.30

Ran up to the rec center and met up with the running club.  They had a pretty hilly run mapped out and I wasn't sure how my hamstring would hold up.  On top of that, my right ankle has been really sore for some unknown reason.  After I warmed up, the ankle didn't bother me at all.  My form did feel kind of clunky, though.  

I went to Striders yesterday and registered for the 5k, 10k and 1/2 marathon.  I guess it's time to get serious about training again.

Total Time: 1:58:35 (7:45/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

Enough already.  Another run in a snow storm.  The roads weren't quite as bad as they were during the last storms but there were some spots where it was difficult to run.  My legs were a little tight but they don't feel injured anymore.  I'm hoping to get in a couple of speed workouts during the next couple of weeks so my legs can get used to running fast again.

Total Time: 1:08:42 (7:38/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

The temperature dropped again.  It was 10 degrees when I headed out the door this morning.  Legs are feeling better but it is hard to get them going when it is this cold.  I only had a few hours of sleep last night and I could really feel it.  I'm hoping to get in a nap later today if the kids will let me.

Total Time: 1:09:25 (7:43/mile -- too slow!) 

Comments
From Cal on Tue, Feb 05, 2008 at 17:36:44

I've been admiring your morning runs. You've got a great base going for you.

Slow milesFast milesTotal Distance
7.200.007.20

I decided to try something new today and run in a snow storm. The weather this winter has been crazy. Since I wasn't enjoying getting blasted in the face with snow I turned today's run into an easy "just get in some miles" run.

Total Time: 58:16 (8:06/mile)

Slow milesFast milesTotal Distance
9.000.009.00

No more excuses.  The roads were relatively clear, it wasn't too cold and there was only mild discomfort in my legs so I decided to start training again instead of just running.  I need to start out slowly so I only did a 3 mile tempo run.  I was really curious how my body would respond to faster paced miles after 3 months of slow running.  Warmed up with 3 easy miles then transitioned right into tempo pace.  Sometimes I will walk around for a few minutes before the tempo run but knew that if I did that I would talk myself out of the tempo run.  First mile was 6:24 and it felt alright but not great.  Next mile was 6:16 and I was starting to feel better (a little fast because there was a pony tail swishing ahead of me that gave me a little incentive to run faster).  Third mile came in at 6:16 and it was comfortably hard (just like a tempo run should be).  This run accomplished what I wanted.  I wanted to make sure that there was some speed left and get my body used to being pushed a little.  Finished the run with 3 easy miles.  


Comments
From Clay on Thu, Feb 07, 2008 at 15:08:07

Nice job Andy its always nice to get in a tempo run this time of year...

Slow milesFast milesTotal Distance
9.000.009.00

Nothing exciting about today's run. Just putting in some miles. I stopped to stretch my hamstrings after 7 miles and I couldn't believe how tight they were. I guess that I need to start working on them a little more.

Comments
From Tom on Fri, Feb 08, 2008 at 14:37:35

Andy are you running the SLC 10K tomorrow?

Also I was looking at your profile and running accomplishments. Looks like we're not too far apart in terms of fitness level, speed, etc. Although I still haven't yet gone under 19 for 5K for 39 for 10K. Hopefully 2008 will be another PR-filled year for both of us.

From Andy on Fri, Feb 08, 2008 at 14:45:12

I'm not running SLC tomorrow. My racing season starts next week with the Strider's 5K. Your training has been great and you will definitely have a break through year this year. I've been trying to maintain my mileage through the winter but haven't done much more than just base building. I'm hoping to kick things back into gear.

From Christi on Fri, Feb 08, 2008 at 22:30:26

Hey Andy- Nice to meet you! Looks like you're gearing up for Spring race season? I bet those cute kids have been keeping you busy this winter?

Sure, I'd be happy to answer any mortgage questions you have. I'm a loan officer & processor for a local utah owned brokerage- going on 15 yrs. You can email me at christi@summitmortgageut.com or just post it on my blog. Take Care!

Slow milesFast milesTotal Distance
13.000.0013.00

Ran up to the rec center to run with the South Davis Road Runners.  Ran most of the same route as last week but cut a couple of miles out in the middle.  I felt really good this morning.  The warmer temperatures make it a lot easier to run.  Hopefully the weather will be this good next Saturday.  After suffering through the Jonas Brothers concert last night with my daughter standing on my lap for an hour I was worried that my legs would be a little sore.

Slow milesFast milesTotal Distance
5.000.005.00

I needed a head clearing run this morning.  Went out for a few honest paced miles.  Other than a little hamstring tightness, everything felt good.  The run was therapeutic as I was able to work through some things during the run and felt better afterwards.

Slow milesFast milesTotal Distance
9.000.009.00

It is starting to warm up and running is becoming a lot easier.  Started off with 3 easy miles then ran a 4 mile tempo run.  Averaged 6:24/mile and was pretty consistent each mile.  The pace was very comfortable.  I may need to start running my tempo runs a little faster.  I'm starting to get anxious for the race this weekend so that I can shake off some of this winter rust.

 Total Time: 1:04:26 (7:10/mile)
 

Slow milesFast milesTotal Distance
9.300.009.30

I will be confined to the neighborhood loop for the rest of the week.  Not quite as boring as I thought that it would be but I always say that on the first day.  We'll see how I feel about it on Friday after 4 days of running the same loop 6 times/day.  Other than a little soreness in my left hamstring (especially during the small climb) I felt really good.  

Total Time: 1:08:40 (7:23/mile) 

Comments
From andee on Tue, Feb 12, 2008 at 09:47:39

Good luck with the loop this week. By Friday you'll be able to do it with your eyes closed!

From JeffC on Tue, Feb 12, 2008 at 10:59:35

Don't be discouraged Andy, I've been running the same loop (1.45 miles) for nearly two years now with a variation maybe once or twice a week. Somedays I do run it with my eyes closed.

Slow milesFast milesTotal Distance
9.000.009.00

Just an easy run around the neighborhood.  I'm feeling a little worn out for some reason.  I probably need to get a little more sleep.

Total Time: 1:10:48 (7:52/mile) 

Slow milesFast milesTotal Distance
9.200.009.20

The weather has been so nice lately I actually thought that winter was winding down.  Reality hit hard this morning when I woke up to almost a foot of snow.  Fortunately, the Woods Cross snow plow drivers are the best and all the roads around my neighborhood were already cleared.  Did 6 laps around the neighborhood.  Every other lap I would extend the loop 1 extra block so that I could get to 9 miles.  My left hamstring is starting to get sore again.  

Total Time: 1:10:46 (7:42/mile) 

Comments
From Tom on Thu, Feb 14, 2008 at 15:14:30

Andy what part of your hamstring gives you trouble? I seem to have constant battle with the high hamstring tendonitis, basically a pain right where the hammy connects to the butt. Have you found any magic formula for keeping the problem under control? I've had ok results with stretching and icing but nothing that seems to make it go completely away. Lately I've been trying some ball exercises to see if that helps. I feel like if I could get rid of it altogether I could whack 10-15 seconds of my 10K pace.

From Andy on Thu, Feb 14, 2008 at 15:20:32

My hamstring pain is the same place as yours. It started hurting a couple of months ago after running in a snow storm. I think that I injured it because of the unstable footing. I'm terrible when it comes to injuries because I don't do anything differently. I assume that it will eventually work itself out. I have noticed that my hamstrings are very tight and I am going to start stretching them more often to see if that helps. Let me know if you find the magic cure.

From Tom on Thu, Feb 14, 2008 at 15:33:39

This can be a real nasty problem to get rid of, I think Paul P. is dealing with it right now. I know some runners who have tried everything and never been able to get rid of it. I injured it initially by being stupid and doing back-to-back marathons just a few weeks apart. But I have noticed the slip/sliding snow running tends to aggravate it.

When I first noticed the injury I went to the PT and they said to not run on it for 4-8 weeks and do various exercises, cross-train, blah blah blah. I did all that and it didn't really help all that much. I also tried just running slow all the time but that seemed to even make it worse running the same pace all the time. I've had the best luck with a mix of slower/faster running where the slow runs are often REALLY slow. With the fast tempo runs it seems I have to do a really long warmup (2-3 miles) and some light stretching before doing the fast miles. But for some strange reason I often seem to feel the best after harder, faster running then stretching afterward. I seem to get a much more effective/healing stretch after the hard running than after the slow.

It's been interesting watching Paul's blog as he's dealt with this. There is a ton of good advice from both he and Josse on ideas for dealing with the problem.

Good luck.

Slow milesFast milesTotal Distance
7.000.007.00

A little shorter run today because I wanted to be a little fresh for tomorrow's 5k.  It was quite a bit colder today which aggravates all my little aches and pains.  I threw in a few strides and my hamstring was not happy about it.  

Total Time: 52:40 (7:31/mile) 

Comments
From Tom on Fri, Feb 15, 2008 at 11:18:22

Good luck on the race. Hope the hamstring is kind to you.

From Clay on Fri, Feb 15, 2008 at 14:01:28

Good luck with your 5K. I to hope your hamstring is kind to you!

Race: Striders 5k (3.1 Miles) 00:19:33, Place overall: 10, Place in age division: 3
Slow milesFast milesTotal Distance
6.503.109.60

Ran the Striders 5k this morning in the frigid cold. Met Cody and Jon at the packet pick up and ran the course with them before the race to warm up. I'm glad I ran the course first so I was prepared for what was in store. Lined up at the start in just shorts and a long sleeve which may have been a mistake. My legs were very cold for a lot of the race. I didn't have a lot of expectations for this race but was looking forward to it to see where my fitness is. I have a million excuses why I didn't feel race ready (poor night's sleep, kids are sick, hamstring injury, cold temps, going through a divorce) but I always say that once you toe the line, you have to give it all that you have. The pace was pretty slow for everybody from the start. I wasn't too far off the lead pack through the first mile (6:15) and didn't feel like I was really pushing it. It was definitely not 5k effort. I fell asleep during the second mile (6:35) and had a hard time finding the desire to make it hurt. I finally woke up during the third mile but still didn't put in the effort that I should have (5:55). Ran the last 0.1 at 5:24 pace and finished in 19:15 (unofficial). I have no idea what my place was but am guessing that it was around 15th. My finishing time is about what I expected based on the difficulty of the course but my effort was definitely lacking - I feel like I could have gone under 19:00 if I were more mentally prepared. I guess this is to be expected for the first race of the season and after not running any speed workouts in 3 months. Cooled down by running the course backwards with Cody, Jon and Chad.

Update:  Results are up and it has me finishing in 10th place overall and 3rd in my age group (beat by Chad and Walter - I guess that it's ok to lose to fellow bloggers).  They show my final time as 19:33.  I can understand my Garmin showing the wrong distance but how could the time be off by 15 seconds?

Comments
From Clay on Sat, Feb 16, 2008 at 14:31:18

Way to hang in there Andy, keep your head up with everything that is going on and you will survive...

From Brent on Sat, Feb 16, 2008 at 14:54:14

Andy, it seems to me, very darn good effort to run your time on a very tough course, colder than cold today. My legs thought we were climbing Mount Hood. It seems you are right on track to have a great running year.

Stay Kool, B of BS Rools out

From MichelleL on Sat, Feb 16, 2008 at 15:02:41

Sounds like this was your first speed workout! And that's all 5k's are good for anyway (if you are a marathoner, I guess I am making an assumption there). Just try to take something away from it for improvement next time.

From Sasha Pachev on Sat, Feb 16, 2008 at 15:08:20

I estimate that course to be about a minute slower than an honest PR-type of course here in Utah. So with everything you still ran a PR equivalent. This is a very good sign.

From Tom on Sat, Feb 16, 2008 at 15:18:40

Sounds like a pretty decent race given the circumstances. Great job!

From Cody on Sat, Feb 16, 2008 at 21:25:02

Great Job Andy. I hope to see many more great performances from you this year. It will be another breakthrough year. Good Luck with the personal problems. Use the running as therapy. It sure helps me out.

From Sasha Pachev on Sat, Feb 16, 2008 at 23:29:13

They probably messed up. Send an e-mail to Doug Padilla with the details so he can get it fixed.

From Sasha Pachev on Sat, Feb 16, 2008 at 23:34:44

Never mind. RunnerCard did not do the results, Strider's did it themselves this time. So you should be talking to John and Kristin.

From JeffC on Sun, Feb 17, 2008 at 01:41:49

Nice run Andy. Good way to start off the season.

From Jon on Sun, Feb 17, 2008 at 22:05:52

Nice job with the top 10 finish. Not sure what happened with the time, but I'd definitely go with the 19:15. Always hard to judge effort/pace on the first 5k of the season... I had the same problem.

From Christi on Sat, Feb 23, 2008 at 13:33:40

Andy- Amazing Race!!! Congrats!!

Slow milesFast milesTotal Distance
9.000.009.00

Felt good this morning.  Left hamstring started to tighten up half way through the run but it is nothing serious.  Now that I got my first race this year under my belt, I'm hoping that things will start to turn around and I can really start to improve.

Total Time: 1:06:29 (7:23/mile) 

Slow milesFast milesTotal Distance
10.100.0010.10

I felt very tired this morning.  The run itself was alright.  Nothing exciting to report.

Total Time: 1:17:38 (7:41/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

Today was a very blah run.  I just put it in cruise control and ran my regular 9 mile loop.  With 1 mile to go I was only 15 seconds behind the 7:30 guy so I picked up the pace a little during the last mile.  I was very tired again this morning.  I really need to get to bed a little earlier.  Five hours of sleep just isn't enough.

Total Time: 1:06:52 (7:26/mile) 

Comments
From Christi on Wed, Feb 20, 2008 at 14:29:38

I hear ya on the 5 hrs. of sleep a night. That's what I've been doing so finally I slept for 9 last night- heaven! Great job on the regular 9 mile loop!! Hey- just wanted to make sure you don't have any questions on the loan app. If you do please feel free to call or email. No pressure, just thought I'd check in 'cause that paperwork can look overwhelming. Have a great day!

From Andy on Wed, Feb 20, 2008 at 15:49:05

I'm still plugging away at the application. There are a few items that are 'tentative' so I am going to leave them blank on the app but include a separate sheet of paper that I think should be in there.

Thanks for all of your help.

Slow milesFast milesTotal Distance
6.000.006.00

I decided to take it really easy this morning.  It was snowing and I didn't have a ton of energy so I just put in a few easy miles.  I guess that it's better than not running which is what I wanted to do.

Total Time: 47:25 (7:54/mile)
 

Comments
From JeffC on Thu, Feb 21, 2008 at 10:53:41

I know exactly how you feel. I have felt that way the last two mornings and have still decided to log some miles. I think it will pay off in the long run. Good job getting out.

From Tom on Thu, Feb 21, 2008 at 11:08:06

Good job gutting out the miles. Seems like everyone is having a tough week with low energy levels. Maybe we're just all so tired of winter and just plain tired of running in lousy conditions.

From Cal on Thu, Feb 21, 2008 at 17:19:34

Good job Andy. I've had similar days lately, but i'm always happy later that I ran, even though it's a real chore just to get thru it at the time.

Slow milesFast milesTotal Distance
9.000.009.00

Ran 5 miles before having to take my son to orchestra practice.  I put in 4 more miles while he was at practice.  I really hate splitting runs up like this.  There was a 30 minute break between the 2 runs and I had a hard time getting back into a groove during the second run.  I had an intense craving for Cinnamon Toast Crunch during the last 4 miles for some reason.  Sometimes I get really random cravings during runs.  

Slow milesFast milesTotal Distance
14.100.0014.10

Met up with the running club this morning.  The course they decided on has a pretty tough climb in the middle of it.  I guess that it is good practice for next week's Striders 10k.  The weather was a little dreary but it had somewhat of a calming effect.  I felt pretty good during the run except my hamstring started to tighten towards the end.  Still going with the 5 hours of sleep per night which is starting to take it's toll. 

Total Time: 1:46:17 (7:34/mile) 

Slow milesFast milesTotal Distance
6.000.006.00

Felt like I had to burn off some of the junk that I ate yesterday so I went for a little run this morning.  It was really windy.  I had a nasty head wind going out but a very nice tail wind on the way back.  

Total Time: 44:03 (7:20/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

The weather at the start of today's run was nice.  It was a light drizzle and the temperature was comfortable.  The light drizzle turned into a heavier rain which eventually turned to snow.  The last 3 miles were less than comfortable.  Physically, I felt pretty good after warming up the first few miles.  It's almost time for me to get new shoes and I could feel it in my tibias.

Total Time: 1:06:26 (7:23/mile) 

Slow milesFast milesTotal Distance
9.400.009.40

Nothing exciting - just miles.

Comments
From Cal on Tue, Feb 26, 2008 at 13:01:20

Are you racing the 10K this weekend?

From Andy on Tue, Feb 26, 2008 at 13:16:15

Yes, I will be running the race this weekend. Are you going to be there? It will only be my 2nd 10k and the course looks pretty brutal.

From Cal on Tue, Feb 26, 2008 at 13:27:35

Nope I won't be there. But I've seen the elevation chart for the course. I will be interested to see your splits!

Slow milesFast milesTotal Distance
12.000.0012.00

Starting to increase the mileage a little.  Instead of 9's everyday, I am going to add a 12-15 miler during the week in addition to the weekend long run.  Took it pretty slow because my legs were not cooperating.  My left hamstring is a little more sore today.

Slow milesFast milesTotal Distance
9.000.009.00

The backs of my legs feel really tight and sore.  My shoes are at the end of their life cycle so that could be the problem.  After 3 miles things started to feel better but my stride was still a little clunky.
 

Slow milesFast milesTotal Distance
6.000.006.00

Easy day in preparation for tomorrow's race.  Didn't wear a watch but pace was probably around 7:30-7:45.  Legs felt much better than yesterday with very minimal soreness.  Ended the month with 0.6 more miles than last month with 2 fewer days.  I guess that is an improvement.

Race: Striders 10k (6.2 Miles) 00:40:28, Place overall: 11, Place in age division: 3
Slow milesFast milesTotal Distance
3.306.209.50

Got to the Ogden ice sheet at about 7:00, picked up my number and warmed up with Cody and Jon. During the warm up my breathing didn't feel quite right. I was a little worried but decided to start the race running hard because the course is front loaded with downhills. The 2nd half is predominantly uphill and from mile 4.5 to 5.7 is a really nasty uphill. Started the race just behind the lead pack. After a little climb, there is a decent downhill. Hit the first mile in 6:00 and I was breathing harder than I should have. My legs always go before my lungs so I was concerned. Mile 2 has a good downhill. I was starting to drift behind the group that I was running with. As we hit the big downhill, I really opened it up and went by 3 runners. This must have reminded them that they could run fast downhill because they all responded and passed me. We went back and forth a few times until they ultimately had a few second lead on me when the course flattened out. Hit mile 2 in 5:33 and felt like I was right on pace. I usually do really well going uphill but knew I was in trouble when we hit the first significant climb and the other runners started gapping me. My breathing became more labored and I was already starting to feel pukey. Hit mile 3 in 6:24 and the 5k in 18:30. Felt alright about how the race was going and kept the runner ahead of me in sight. Fourth mile was 6:38 which included some climbing. Mile 5 is where the wheels completely fell off. We made our way back up the big hill and I was completely dead. There were times that I felt like walking and I would have been going faster. Despite the strong desire to walk, I didn't want to shame the singlet so I kept plugging along. The runners ahead of me were getting further away and I could hear somebody behind me. I was really pukey at this point. Hit mile 5 in 7:27. I knew that I just had to survive to 5.7 miles then it was downhill the rest of the way. Hit the downhill and tried opening it up again. Ran the 6th mile in 7:17. As we made the turn into the parking lot the runner behind me caught me. I surged and just about threw up. At that point I gave up and let him by me. This was probably the most disappointing part of the race. I didn't have the killer instinct to push through the end. Ran the last 0.2 in 5:14/mile pace and finished with 40:28. Finished 11th overall and 3rd in my age group. I have been feeling really light headed since the finish of the race. I guess that is a good sign that I pushed myself during the race. I just wish that it would have resulted in a little better time.

Comments
From Jon on Sat, Mar 01, 2008 at 13:12:43

Those uphills are killer- I know walking them crossed my mind a few times. Way to gut it out today. Official results had you in 11th place.

From Cody on Sat, Mar 01, 2008 at 13:35:41

Nice Job Andy. That is not an easy course. Probably close to PR effort (much harder than Des News obviously). Now you know the 10 miler course pretty well and should do great!

From JeffC on Sat, Mar 01, 2008 at 13:59:41

I love the references to puking....that is what racing is all about. When you are on the verge of puking you know you are giving a great effort. Great job on what sounds like a really tough course. Nothing like the Spectrum 10K coming up in St. George. If I could run your time at the predominately down hill Spectrum 10K I would be.....well I would be dreaming. Great effort and fun report to read.

From Brent on Sat, Mar 01, 2008 at 17:48:07

Andy, I don't think there was anyone in the race that did not think about walking on that hill. I agree with you, cannot shame the blogger shirt, keep running no matter what. I think you had a very good race. 11th overall, wow.

50 commando points for keepin going while on the verge of puking.

Stay Kool, great race year for you ahead, B of BS Rools out

From Tom on Sat, Mar 01, 2008 at 18:03:30

Good job Andy. I hate it when I get that pukey feeling, especially early on. Great job hanging tough despite the major discomfort. You certainly still did the FRB shirt proud.

From Christi on Sat, Mar 01, 2008 at 22:29:01

Andy- Nice job on the race today! Way to keep pushing on!

From Cal on Sun, Mar 02, 2008 at 12:30:38

5:33 second mile! That's cool. Way to hang in there. 11th overall is pretty darn good too!

From jtshad on Tue, Mar 04, 2008 at 15:34:50

Good job having the will power to finish strong. Sometimes we all have a run where things don't come together. This spring has a lot more opportunities to excel. 11th overall is still fantastic, and even better on a bad day!

Slow milesFast milesTotal Distance
5.100.005.10

Started out with the intention of running a very slow 18 miler.  The kids were at grandmas and I had a few hours to kill.  The first couple of miles felt good.  At 2.5 miles, I got a call from my wife saying that she spun out of control on the freeway and totaled her car.  I turned back for home so I could go pick her up.  Running a couple of miles at 5k pace the day after a race wasn't what I was planning.  Ran the last 2.5 miles at 6:00/mile pace.  Went to pick her up and she was surprisingly unhurt.  Her car, on the other hand, is quite a mess.  I really wanted to get the mileage in today but sometimes you have to sacrifice the running for real issues.

Comments
From Jon on Sun, Mar 02, 2008 at 20:02:50

Yup, there are more important things in life than running. Glad everyone is ok.

From Chad on Mon, Mar 03, 2008 at 11:13:10

Andy, glad to hear everyone is ok. You'll get the miles in one way or another.

From jtshad on Thu, Mar 06, 2008 at 11:32:33

Glad to hear she was not hurt.

Slow milesFast milesTotal Distance
9.000.009.00

Other than a little tightness in my left hamstring, I felt really good this morning.  The pace felt comfortable and I didn't feel as clunky as I normally do.  It kind of surprised me because I felt like garbage this morning after eating too much junk food yesterday.

Total Time: 1:06:00 (7:20/mile) 

Comments
From JeffC on Mon, Mar 03, 2008 at 11:10:07

I know exactly what you mean. Junk food will be the death of me.

From Cal on Mon, Mar 03, 2008 at 14:42:48

you're like a machine, getting those 9 milers in every weekday morning...

Slow milesFast milesTotal Distance
9.000.009.00

Just the usual.  Nothing exciting.

Slow milesFast milesTotal Distance
12.000.0012.00

I couldn't sleep again last night.  Woke up at 2:00 and worked for a little while.  Couldn't handle one more Brett Favre highlight on ESPN so I headed out the door a little earlier than usual.  My Garmin was acting up which is weird because it did the same exact thing last week when I ran this same route.  I kept the pace nice and easy and just enjoyed the run.  My mind was working a mile a minute so the run seemed to go by pretty quickly.

Comments
From Tom on Wed, Mar 05, 2008 at 15:40:57

I hate when I get in the mode where I can't sleep. Glad at least your run ended up enjoyable even if the sleep wasn't.

There are certain places I run where my Garmin seems to glitch a lot for no good reason. Not sure why that is as there are no trees or anything that I would think would block the signal. Just one of those weird things I guess.

From Sasha Pachev on Thu, Mar 06, 2008 at 12:12:12

Andy - at this time I would recommend running by feel. When you have life stress that interferes with your sleep, you should be very cautious. Just run to reduce stress. You should be able to handle distance OK, but do not expect much in the way of speed - take what you can have, and do not force it. You may see some odd patterns at tempo speeds, like feeling fine for a few miles, then totally losing it as if you were out of shape. We'll pray for you in the meantime.

Slow milesFast milesTotal Distance
12.200.0012.20

AM: 7.2 miles

Went out with the intention of running a few miles at tempo pace but the dry heaving as I walked out the door convinced me that today was going to be a recovery day. Kept the pace really slow. I'm hoping that the nausea doesn't turn into anything more serious.

PM: 5.0 miles

Since everybody seems to be running doubles I thought that I would give it a try.  I was home alone with my girls so I had to do it on the treadmill.  To break the monotony I made this a progression run.  Started at 8 mph then increased the speed 0.5 mph every mile until mile 3.5 where I went from 9.5 mph to 10 mph.  Ran the last mile at 7.5 mph to cool down.  The treadmill wasn't as bad as I feared and I only had to stop once to break up a fight.

Comments
From josse on Thu, Mar 06, 2008 at 11:05:17

so far you are the only one that has responded for the comp into UVM. I will give it a couple more days and if no one else respons it's yours.

From JeffC on Thu, Mar 06, 2008 at 11:23:43

Andy, get well soon dude. That nausea stuff is a real pain in the gut. You're only supposed to get that way when you are cruising along at 6:00/mile.

Slow milesFast milesTotal Distance
9.000.009.00

My legs were sore from yesterday's double.  I feel like such a wimp but I guess my body just isn't used to it.  I've run this same route 3 times this week and I am getting progressively slower.

Slow milesFast milesTotal Distance
20.300.0020.30

It was raining this morning which is actually a good thing because it means that it wasn't cold enough for it to snow.  I wanted to get in a good long run today just to see if I still had it in me.  I wasn't concerned about the pace, just about getting the miles in. I woke up at 3:30 at couldn't go back to sleep so I got ready and ran 9 miles before hooking up with the running club.  I figured that if there was a group running 5-7 miles at 8:00-8:30 pace I would run with them.  I was able to run a few miles with Lora at 7:45/mile.  After she turned back towards the rec center, I continued on at maintained about the same pace.  Around mile 16 my legs started to get tight and tired.  This is usually when my legs start to protest so I wasn't concerned.  I actually felt really good during the run and was surprised since I haven't run longer than 16 miles in a few months.

Total Time: 2:38:03 (7:47/mile) 

Comments
From Christi on Sat, Mar 08, 2008 at 11:47:40

WOW! Nice long run! Also great job w/ finishig the double the other day on the treadmill! (with kids fighting in the background- I know what that's like!)

From Cal on Sat, Mar 08, 2008 at 13:49:58

Nice run, and great mileage this week!

From JeffC on Sat, Mar 08, 2008 at 15:02:12

Way to fit in a long run and nice mileage for the week!

From Tom on Sat, Mar 08, 2008 at 21:45:46

Nice job on the run! Great that you felt so good thru the long run, sounds like your fitness level is great for this early in the year.

Slow milesFast milesTotal Distance
9.300.009.30

What a great day for a run.  Weather was absolutely perfect.  I felt a little clunky during the first half of the run but loosened up and felt really good during the second half.  The last 3 miles were at sub 7:00 pace and felt really comfortable.  Stopped by my dad's grave during the run.  I felt kind of bad because I forgot that yesterday was the 33 year anniversary of his plane crash.  

Total Time: 1:08:50 (7:24/mile) 

Comments
From Tom on Sun, Mar 09, 2008 at 15:29:36

The weather is great today isn't it? Sounds like a great run.

Wow I'm sure that was tough to lose your father so suddenly and at such a young age so many years ago. Lately with my father passing and my mother passing 15 yrs ago I sometimes feel a bit robbed as the youngest in my family that I got the shortest amount of time with my parents compared to my older siblings. You've given me some perspective and helped me appreciate even more how lucky I was to have the quality years I had.

From Andy on Sun, Mar 09, 2008 at 17:04:09

Tom -

There never really is a good time to lose a loved one. It sounds like your dad was a great guy and was a good example of how to live your life. You mentioning him in your blog was what prompted me to go to the cemetery so I thank you for that.

Slow milesFast milesTotal Distance
9.000.009.00

When I woke up this morning I was really light headed and couldn't keep my balance.  Felt better after awhile so I headed out the door.  Took it easy for the first 3 miles then thought I would give a tempo run a try.  First mile felt weird but was right on pace (6:29).  I decided that I felt good enough to finish the planned 4 miles at tempo pace.  I was able to hold the pace and the effort didn't feel that hard.  My left hamstring started to ache towards the end of the 3rd mile and I considered stopping but was able to complete the run without too much trouble.  Average pace for the 4 miles was 6:26/mile.  Cooled down with 2 easy miles. 

Total Time: 1:05:54 (7:19/mile) 

Comments
From Cal on Mon, Mar 10, 2008 at 10:38:12

Good job on your tempo run!

When is your next race?

From Andy on Mon, Mar 10, 2008 at 11:57:07

My next race is the Striders 1/2 on April 5. I'm planning on the Utah Valley marathon on April 12 then the Ogden marathon on May 17. So much for my planned break from marathons this year.

From Tom on Mon, Mar 10, 2008 at 12:01:07

Andy are you shooting for a specific time target for Striders 1/2?

From Andy on Mon, Mar 10, 2008 at 12:03:02

Tom -

I haven't given it a lot of thought yet. I assume that we are pretty close in fitness so maybe we should run together.

From Tom on Mon, Mar 10, 2008 at 12:07:04

My thoughts exactly. I notice your PRs are very similar to mine with you being a bit speedier than me. I certainly don't want to slow you down but I do want to be more aggresive in the early miles on this race compared to Painters so I wouldn't mind trying to hang with you at least for a while.

As the race gets closer maybe we can work something out. Thanks for suggesting it.

From Cody on Tue, Mar 11, 2008 at 08:48:31

What happened to the Striders 10 miler. Other plans??

From Andy on Tue, Mar 11, 2008 at 12:44:58

Cody -

I am not running the full Striders series. I am skipping the 10 miler and 30K. To me, those are weird distances to race. Since I am going to run the UVM, that would be too much racing for me anyway.

From jtshad on Wed, Mar 12, 2008 at 08:34:14

Keep up the running and you will do well at the races. Good luck.

Slow milesFast milesTotal Distance
14.000.0014.00

I just wanted to get the miles in this morning so my pace was very slow.  I may have ramped up the mileage a little too much the past couple of weeks because my legs feel trashed right now.  Tomorrow will definitely be a recovery run.

Total Time: 1:53:08 (8:05/mile) 

Comments
From Cal on Tue, Mar 11, 2008 at 09:42:17

Nice run. You're at the top of the mileage board at the moment.

From JeffC on Tue, Mar 11, 2008 at 10:08:44

I guess I was right yesterday, you will have one of these 14 mile long runs coming up soon. I just didn't realize it was this soon. Great job logging the miles. The more you talk about your trashed legs the more I look for a huge PR from you in your next marathon.

Slow milesFast milesTotal Distance
7.000.007.00

Took it very easy today to allow my legs to recharge and recover.

Total Time: 1:00:05 (8:35/mile)

Comments
From Clay on Wed, Mar 12, 2008 at 11:47:30

Keep up the good work Andy, your doing very well...

Slow milesFast milesTotal Distance
12.000.0012.00

Pretty uneventful run.  My legs feel much better than yesterday but they still have the fatigue associated with increased mileage.  Weather was nice except the wind started to pick up last 2 miles and it started to rain.

Total Time: 1:33:45 (7:49/mile) 

Slow milesFast milesTotal Distance
9.300.009.30

Woke up late and had to cut the run short so I could be home in time to take my son to orchestra (this seems to happen every week).  When I got home he told me that it was canceled so I headed out and added 2 more miles.  I felt really good this morning.  The pace felt very comfortable and smooth.

Total Time: 1:08:15 (7:20/mile) 

Slow milesFast milesTotal Distance
18.000.0018.00

Woke up a little late so I had to drive to the rec center to meet the SDRR instead of running up.  Ran solo again but half-way through the first loop I saw a few runners from the club ahead that were running a shorter loop.  I sped up to catch up to them and ran a couple of miles under 7:00.  After the first loop, I stopped at my car and put on my fuel belt and headed out for the final 10.  Felt really good except the last couple of miles my groin started to hurt.  I finished up about the same time that I would have finished the WRC 10 miler this morning if I would have run it.  I was thinking how glad I was that I didn't run the race.

Total Time: 2:18:15 (7:41/mile) 

Comments
From Tom on Sat, Mar 15, 2008 at 11:48:50

Nice mileage and training this week!

From Cal on Sat, Mar 15, 2008 at 12:08:38

That's some great mileage. Keep up the good work!

From Cody on Sat, Mar 15, 2008 at 19:17:14

You sure missed a good one.....HA

Slow milesFast milesTotal Distance
9.000.009.00

Woke up at 1 a.m. and couldn't go back to sleep so I got dressed and was going to head out the door at 2 a.m. but got talked out of it.  I guess the only people on the road would have either been drunk or tired so it wouldn't have been a good idea.  I eventually dosed off and got a few more hours of sleep.  I just let my legs do what they wanted during the run.  The pace felt very comfortable.  My left hamstring is starting to flare up again.  I think that it is the same issue that Paul and Tom are having.

The results for the WRC 10 miler yesterday have me listed as DNF.  I didn't sign up for the race so I'm not sure why I am included in the results.  It's not a big deal but I hate having those letters next to my name.  I think I will call them to make sure that they didn't mistakenly sign me up for the 10 miler instead of the 1/2 marathon.

Total Time: 1:08:41 (7:38/mile) 

Comments
From josse on Sun, Mar 16, 2008 at 12:13:51

Do you want that comp for UVM? I decided not to use it and pay for the race because Hyrum doesn't have that many signed up for it and I thought it would be better to support him in that way.

From Andy on Sun, Mar 16, 2008 at 12:41:08

I signed up for UVM yesterday. I feel the same way that you do. I would rather Hyrum get the money. I thought about the race a lot during my run this morning and am really looking forward to it.

From Cody on Mon, Mar 17, 2008 at 08:50:16

My guess is the DNF is so they know who is no longer eligible for the entire circuit results. I wouldn't sweat it.

Slow milesFast milesTotal Distance
10.000.0010.00

Warmed up with 3 easy miles then ran 5 miles at tempo pace.  Was hoping to hold 6:30/mile throughout the tempo run.  First three miles were 6:30, 6:29, 6:30.  The fourth mile is one of my least favorite stretches of anywhere that I run.  In the past I have always slowed down along this stretch.  I over compensated and ended up running 6:22.  My left hamstring started to get really sore so I stopped and stretched it for a second.  Started back up and ran the last mile in 6:11.  Cooled down with 2 easy miles.  Other than the hamstring, I felt really good about this run.  It was a good effort but it didn't kill me.

Total Time: 1:12:31 (7:15/mile) 

Comments
From JeffC on Mon, Mar 17, 2008 at 10:26:07

Nice run Andy. Hope that dang hamstring quits giving you so much trouble.....although it doesn't appear to be slowing you down much.....those are some nice splits.

From Andy on Mon, Mar 17, 2008 at 10:33:39

Thanks, Jeff. The hamstring is mostly just a nuisance. My mileage and intensity have both increased so I expected it to flare up a little.

From Cal on Mon, Mar 17, 2008 at 10:43:09

Nice tempo miles Andy. Have you decided what you want to accomplish as a goal this year? (maybe go after Lance Armstrong's marathon time again?)

From Andy on Mon, Mar 17, 2008 at 11:39:28

Cal -

I don't have any time goals this year. Running and racing is just going to be for fun and act as a distraction this year.

From Tom on Mon, Mar 17, 2008 at 15:42:38

Nice job on the tempo, especially those last couple of miles.

Slow milesFast milesTotal Distance
15.000.0015.00

When I woke up I felt very groggy.  Actually, for the first 10 miles I felt like I was running in a fog.  I think that I was just really sleepy.  Made a pit stop at home after 10 miles then finished up with 5 more miles.  The last 5 felt really good and were at a much better pace.  My Garmin was dead so I'm not sure of my time but it was probably a little quicker than 8:00/mile pace for the entire run.

Comments
From JeffC on Tue, Mar 18, 2008 at 10:08:51

15 mile midweek run....you're an animal. Great work Andy!

Slow milesFast milesTotal Distance
9.000.009.00

I felt tired at the start of the run so I took it easy for the first 3 miles.  Once I warmed up, I felt better and the pace felt a lot more comfortable.  I don't think that I'm getting enough sleep for the miles that I am running.  It may take a couple of weeks for my body to acclimate.

Comments
From Tom on Wed, Mar 19, 2008 at 15:10:22

Good luck getting the sleep. Seems like it just keeps getting harder and harder for me to get the recommended hours in. About the only redeeming thing is as I've gotten older and/or fitter it seems like I don't need as much sleep as I used to.

Nice job on the miles and good luck getting acclimated.

Slow milesFast milesTotal Distance
13.300.0013.30

First day of spring and what wonderful spring weather it was.  It was windy, rainy and cold.  I was thinking that I would rather have it snow than rain because I was soaking wet and my clothes weighed a ton.  I got my wish as the rain turned to snow towards the end of the run.  The pace was slow because of the heavy clothes and wet shoes.  My jacket was rubbing against my neck so now I have a nice "hickey" that I hope goes away before I have to go into the office.

Total Time: 1:46:25 (8:00/mile) 

Comments
From wheakory on Thu, Mar 20, 2008 at 12:19:12

Nice training Andy your really putting in the miles. I hate the feeling of running in wet shoes, but that shows dedication. Nice work this morning.

Slow milesFast milesTotal Distance
9.000.009.00

Felt good this morning. My legs are a little sore from playing tag with the scouts last night. Jumping and climbing through the play ground took its toll on my legs.

Total Time: 1:08:46 (7:38/mile)

Comments
From Tom on Fri, Mar 21, 2008 at 21:20:32

Be careful playing with those scouts! I nearly killed myself playing football once with the scouts last year!

Slow milesFast milesTotal Distance
20.000.0020.00

I had a really good run today.  Started with 6 miles before meeting up with the South Davis Road Runners.  Was running with a guy named Jeremy who I found out is Dave Holt's cousin.  It is amazing how much easier it is to run and how much faster time goes by when you are running with somebody.  We kept the pace around 7:00-7:30 for 8+ miles with a couple of sub 7 miles and it was very comfortable.  Finished up with another 6 miles at around 7:15 pace and felt great.  I was happy to have such a good running day because things are going to become a little more difficult in the coming weeks.

Total Time: 2:29:12 (7:28/mile)

Comments
From Cody on Sat, Mar 22, 2008 at 12:57:38

Great week of running!!

Slow milesFast milesTotal Distance
5.000.005.00

My legs were sore so I decided to run a few miles to shake them out.  After 2 miles I felt really good.  It was quicker than I planned but felt very comfortable.

Slow milesFast milesTotal Distance
8.700.008.70

Confined to the neighborhood loop this morning (1.45 miles per lap).  This is going to be my regular running route most mornings from now on.  My Garmin was dead so the most difficult part of the run was keeping track of the laps.  My legs are a little sore which is most likely due to the long run on Saturday and poor eating habits over the weekend not allowing my legs to properly recover.
 

Slow milesFast milesTotal Distance
9.000.009.00

I had to move my scheduled 15 miler to tomorrow because I had a meeting at work early this morning.  After the run I found out that the meeting was rescheduled for tomorrow.  I feel pretty wiped out so it's probably a good thing that I didn't put in the higher mileage.  The higher mileage over the past few weeks is starting to take it's toll.  I ran laps around the extended neighborhood loop (1.66 miles instead of 1.45 miles). 

Comments
From Tom on Tue, Mar 25, 2008 at 19:21:52

Andy are you going to taper any for the race next week? Sounds like your body might be wanting at least a mini-taper.

Have you run Striders 1/2 marathon before? I've done Ogden marathon before but not for a few years and I can't remember a whole lot. I'm trying to figure out the best methodology to run Strider's, I would imagine the 1st 1/2 with the downhill is going to be quite a bit speedier than the last half.

From Andy on Tue, Mar 25, 2008 at 23:32:26

I was thinking of training through Striders and the Utah Valley marathon but am now thinking of using a traditional taper going into Utah Valley (which is the week after Striders). This will give me a little recovery time for Striders. I haven't taken a day off in 5 weeks and the last 3 weeks have been my highest mileage weeks ever so I am definitely due for a cutback.

I have not run the half marathon before but did run the Ogden marathon 2 years ago. I agree that the first half should be faster but probably not a ton faster. I don't remember the downhill being that significant.

Slow milesFast milesTotal Distance
12.000.0012.00

I didn't sleep very well last night so I was very tired this morning.  I slept through the first 10 miles.  My legs felt fine but my head was groggy.  The intent of the run was just getting in the miles so the pace was slow.  The last two miles I seemed to wake up and I felt a lot better.

Total Time: 1:36:40 (8:03/mile) 

Slow milesFast milesTotal Distance
10.000.0010.00

So much for spring.  It was a blizzard this morning.  Started off with 3 easy miles and tried to decide if I wanted to run the planned tempo run.  Since the tempo portion was going to be into the wind, I decided to only run at Tinman tempo pace.  It wasn't the workout that it should have been but it was still a good run.

Total Time: 1:13:29 (7:21/mile) 

Comments
From Cal on Thu, Mar 27, 2008 at 11:35:39

Good job Andy.

What is the formula for Tinman tempo pace?

From Andy on Thu, Mar 27, 2008 at 11:40:09

Here's a link to the description: http://www.therunzone.com/BasicTerms.html

Basically, it is the pace you could hold for 2.5-3.5 hours or 1 minute slower than 3k to 5k pace.

For me, it was just a cop out today because I knew that I wasn't prepared for a traditional tempo run.

From Cal on Thu, Mar 27, 2008 at 11:53:15

Thanks for the link. I have browsed that site a couple of times but hadn't seen that section.

Slow milesFast milesTotal Distance
10.000.0010.00

AM

Friday's are becoming a problem for me. I just can't get out the door early enough to get a good run in before taking my son to orchestra. I only had time for 5 miles this morning but I'm hoping that I can get out for a few more miles this afternoon between when the kids get home from school and my son's soccer game.

PM

I actually hopped on the treadmill for an afternoon run.  Often times I say that I am going to put in a few miles in the afternoon but usually talk myself out of it.  After 1 mile I realized how stupid it was to be on the treadmill in the garage and facing the wall.  I stopped and turned the treadmill around so I could at least pretend I was running on the road.  I kept the pace really slow because I think that you are prone to injury if you are not used to running on a treadmill and push too hard.  I kind of felt like I was cheating because it is so much easier to run two 5 mile runs than one 10 miler.

 

Comments
From Cody on Fri, Mar 28, 2008 at 18:04:07

Its good for your easy days to be 2x5 rather than 1x10. You recover so much faster.

Slow milesFast milesTotal Distance
16.000.0016.00

Started the morning with 8 miles before meeting the SDRR.  It took exactly 1 hour.  The pace felt very nice and comfortable.  Drove to the rec center because I had to be home early and wouldn't have time to run from the rec center back home.  Ran 8 more miles solo.  I felt really good during the second 8.  Ran a couple of miles under 7:00/mile.

Total Time: 1:57:15 (7:20/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

Another run in a blizzard. Of course it seems to snow the hardest while I am out running. It completely stopped as my run ended. Running 3 outside loops and 3 inside loops around the neighborhood gives me 9 miles and leaves 1/4 mile to walk and cool down. I'm going to have to come up with ways to keep things interesting during the laps. Other than a little hamstring pain, I feel pretty good physically. My goal for the week is to try to get to bed early so I will be well rested for Striders and UVM.

Finished the month with 329.7 miles which is a record month by far.  I have never gone over 300 miles (previous high was 285).  Yesterday was the only day of the month that I did not run.  There was not a lot of speed work but hopefully the miles will be good for me. 

Total Time: 1:07:20 ( 7:29/mile)

Comments
From JeffC on Mon, Mar 31, 2008 at 10:09:51

Congratulations on a huge month Andy. You are really on a roll and I can't wait to see your next marathon time. Are you running the Ogden full?

From Andy on Mon, Mar 31, 2008 at 12:07:16

Yes I'm running the Ogden full. It will be interesting to see what a lot of miles with little speed work will get me.

From Tom on Mon, Mar 31, 2008 at 14:41:13

Good job on a great month of training. It will surely be interesting to see what you can do at Striders this weekend and at the Ogden full. From what I've seen with other runners, you can get quite a bit of speed out of nothing but high mileage base with maybe a few tempos thrown in here and there. Hope I can keep up with you at Striders, only 269 miles for me in March.

From Cal on Tue, Apr 01, 2008 at 09:34:32

Great month and incredible mileage Andy. Will you taper at all for the race Saturday?

From Andy on Tue, Apr 01, 2008 at 12:30:14

Cal -

I am reducing my mileage and intensity leading up to the race this Saturday and the race the Saturday after that. I was going to train through these races in preparation for Ogden but decided that it was better to back off a little.

Slow milesFast milesTotal Distance
9.000.009.00

Warmed up with 3 easy miles then ran 3 miles at tempo pace (6:30/mile).  Finished with 3 more easy miles.  My left hamstring was more sore today than it has been for awhile.  I considered not doing the tempo miles but after the warm up it seemed to loosen up and felt alright.  The tempo miles were a little more work than I expected but I'm not too concerned.

Total Time: 1:07:35 (7:31/mile) 

Slow milesFast milesTotal Distance
10.500.0010.50

I sure hope the weather clears up this weekend for the race.  Another morning run in the rain/snow.  I get to venture beyond the neighborhood loop on Wednesdays and it was a nice change of scenery.  I think that in the summer I am going to start running in the mountains on Wednesdays.  Got a little later start than I planned so I had to cut the run 1.5 miles short so I would be home in time for the kids.  Felt a little yucky at the start of the run (due to last night's dinner) but felt much better once I warmed up.  My left hamstring is still bothering me but feels better than it did yesterday.

Comments
From jtshad on Wed, Apr 02, 2008 at 09:52:15

Glad the hammy is feeling better, good luck at Strider's this weekend!

From wheakory on Wed, Apr 02, 2008 at 17:57:38

I hope the Hammy gets better. I hope also your weather shows some spring-like activity. I know Pocatello is suppose to get warmer so I'm excited.

Slow milesFast milesTotal Distance
9.000.009.00

Nothing exciting, just miles.  Considered just running 6 because I didn't feel great when I started.  After the first lap, I felt a lot better and decided to complete the run as planned.  There is a 50% chance of showers on Saturday.  Could be an interesting race.

Comments
From josse on Thu, Apr 03, 2008 at 09:49:40

It will be snow up there at elevation. Fun stuff!

From Tom on Thu, Apr 03, 2008 at 10:28:06

Dang I noticed the forecast for Eden keeps degrading the last couple of days. Oh well I guess that's why we have all this fancy gear we spend big bucks on so we can be somewhat comfy regardless of the weather.

Hey I'll look for you Saturday morning and maybe we can start out together. Looks like from past results there should be quite a few runners in our pace range so hopefully we can get in a pack for a few miles at least and draft a bit and save energy for the last half.

Good luck on the run, your training has been great.

Slow milesFast milesTotal Distance
7.000.007.00

Short and easy run. I was feeling peppy and the first 2 laps were at a decent clip. Decided to back off the pace for the last 2 laps. Ran the last 1/2 miles at 1/2 marathon pace just to get a feel for it and it didn't feel good. My legs felt a little heavy and it aggravated my hamstring.

Total Time: 51:28 (7:21/mile)

I just realized I have no idea how to get to the bus pickup for Striders.  Anybody willing to offer advice?  I think that Eden is just north of Pineview.  I plan on coming over Trappers Loop then heading east of Pineview.  If I continue to follow that road around the reservoir will I be able to the buses easily?

Comments
From Tom on Fri, Apr 04, 2008 at 09:49:39

Andy here is a link to a map showing where the Red Moose Lodge is which is where we get on the busses. It's not the greatest map but should give you an idea.

http://www.destinationeden.com/RegionalNEW-map-3pt5-outlines.pdf

Good luck on the race. Hope we don't get soaked.

From Andy on Fri, Apr 04, 2008 at 11:07:06

Thanks, Tom. That's kind of where I pictured it being. Good luck tomorrow. I think that this is going to be a break through race for you. I'm looking forward to seeing how well you do.

From Christi on Fri, Apr 04, 2008 at 13:51:13

Hey Andy! Good luck tomorrow! Hope the financing worked out for you- sorry it didn't work out w/ my company! Mortgage market stinks currently- I can't get out of it fast enough.

From Sasha Pachev on Fri, Apr 04, 2008 at 14:36:46

Tom, if you get this before you leave, can you swing by my house and pick up Andy's jacket?

From Tom on Fri, Apr 04, 2008 at 20:49:00

Sorry I didn't get the message before we left Sasha & Andy. Hope you were able to find someone else to pick it up.

Race: Winter Racing Circuit 1/2 Marathon (13.1 Miles) 01:24:10
Slow milesFast milesTotal Distance
2.5013.1015.60

As I was leaving for the race I had the feeling that I was forgetting something.  Thought that as long as I had shoes, shorts and singlet I was fine.  As I pulled up to the bus pickup I realized that it was my watch that I forgot.  Oh well, what are you going to do.  I also realized that I didn't have a bag for the clothing drop.  I rummaged through my car and found my daughter's Hannah Montana back pack so at least I had something to put my clothes in (I'm sure I looked real cool).  I ran 1/2 mile before getting on the bus just to see how my legs felt.  After being dropped off at the starting line I ran 2 more miles with Cody, Jon, Logan and Clyde.  Met a lot of other bloggers at the start (Clay, Kim, Tom, Jossee).  I knew Tom and I were planning on running a similar pace so I was hoping to stay close to him so I could get mile splits.  First mile was in 6:00 and second mile was 6:13 (I think).  At this point my hamstring started to flare up and Tom started to pull away.  He was gaining about 2 seconds per mile on me.  After mile 5, Tom had a 14 second lead on me but I was starting to make up a little ground on him.  I think that I caught up to him somewhere around mile 7.  He said we were averaging 6:14/mile at that point.  This is also where the course gets ugly.  The downhill turned into rolling hills and we now had a pretty good headwind.  The headwind continued from here to the end of the race and was a real factor.  It also seemed to get colder at this point.  I wished that I would have kept the long sleeve shirt on.  My hamstring was getting worse and the taylor's bunion on my right foot was really bothering me.  I considered just backing off the pace and coasting in but decided to just keep plugging along until the end.  I was caught in no-mans land for the last half of the race which made the wind that much more difficult.  Ended up finishing in 1:24:10 (or something close to that).  Not too far off of a PR but considering the course and conditions, it was a PR effort.  There were times that I felt I could have pushed harder but there were also times that I felt really spent.  I guess that means that it was a good effort.  It was cool to see the huge group of bloggers cooling down.  I opted not to join them since my leg and foot were causing me grief and I have a marathon next week.

Comments
From MichelleL on Sat, Apr 05, 2008 at 13:37:29

Awesome race! That was a pr effort for sure since Hobble Creek is a faster course.

From JeffC on Sat, Apr 05, 2008 at 13:57:00

Great race Andy! PR effort for sure. Didn't know you had a marathon coming up so soon, which one is it?

From josse on Sat, Apr 05, 2008 at 14:02:51

Great job on the race. The condition got bruttal there at the end. Cody said about an extra min. for the head wind.

From Cody on Sat, Apr 05, 2008 at 15:13:01

Andy,

Way to run in those tough conditions. Keep up the training and you could PR at Ogden. Yep, even faster than your SGM time. Oh, and nice backpack!

From Kim on Sat, Apr 05, 2008 at 17:42:25

Great to meet you Andy! You ran a good, smart race! And you did look cute with the Hannah Montana bag! That gets you the Dad of the year award from the daughter and that's even better than the great race!

From Tom on Sat, Apr 05, 2008 at 18:19:56

Andy you certainly ran a great race. PR effort for sure, worth a sub-1:20 at Hobble creek I would think. Wish I would have been wiser on my pacing and mental toughness so I could have hung with you longer and finished strong like you did.

Looks like you have another PR year ahead.

From Superfly on Sat, Apr 05, 2008 at 19:57:43

Andy I'll have to adimit that's pretty funny about the back pack. I saw you up at the start with that one and I thought... hum that's an interesting bag for a race. I thought that maybe it was a good luck charm or something. Good job nonetheless.

From Christi on Sat, Apr 05, 2008 at 21:32:38

Excellent PR effort! And a marathon next week- wow! The Hannah Montana backpack has me laughing- as a mom of an 8 yr old girl, I can appreciate that! Get those legs & feet recovered for your marathon next week!

From James on Sat, Apr 05, 2008 at 23:21:24

Nice run today.! Are you doing Ogden?

From Clay on Sat, Apr 05, 2008 at 23:26:36

Nice race Andy! Man you ran that whole race by feel, that is true talent.

From Jon on Sun, Apr 06, 2008 at 10:34:00

Good job today, Andy. That headwind really kicked all of us, but maybe running by feel rather than time helped you out! Are you doing the 30k, too?

Loved the backpack, by the way. I bet you were able to find it real easily!

From Andy on Sun, Apr 06, 2008 at 12:29:04

Jeff - I am running the Utah Valley marathon on Saturday.

James - Yes, I am running the Ogden marathon.

Jon - I only paid for the 5k, 10k and 1/2 marathon but Strider's signed me up for the entire series. I didn't run the 10 miler so I am out of the running for any awards (would be in 2nd place in my AG right now). I wasn't planning on running the 30k but am starting to consider it depending on how well I recover from Utah Valley.

From jtshad on Mon, Apr 07, 2008 at 11:58:07

Great job at the Striders HM.

Good luck this weekend in Provo!

From Cal on Mon, Apr 07, 2008 at 12:33:59

Great race Andy! I'd be lost without my watch during a race, but it worked out well for you anyway. Run well at the marathon Saturday!

From Sasha Pachev on Tue, Apr 08, 2008 at 11:08:47

This is a breakthrough race. I would say adjusting for the condition, worth about 1:18 in Hobble Creek, and about 2:42-2:43 in St. George.

Slow milesFast milesTotal Distance
7.000.007.00

Took it very easy today just to get a feel where my legs are.  Everything feels really good except my hamstring.  It is not as sore as I thought it would be but it does bother me.  I'm still trying to decide how much running I want to do this week leading up to UVM.  I don't know if I should do a traditional taper or train through it (9 miler's everyday with one 12 miler).

Total Time: 55:30 (7:56/mile) 

Comments
From Tom on Mon, Apr 07, 2008 at 10:27:33

Always tough knowing if/when/how-much to taper before the races. You certainly ran well Saturday despite not cutting back much if at all last week. I guess maybe your hamstring will tell you what you should do.

From josse on Mon, Apr 07, 2008 at 14:07:40

I am just training through it, but I don't plan on racing either.

Slow milesFast milesTotal Distance
9.000.009.00

It felt a little colder this morning.  Will it ever warm up?  Ran 3 comfortably paced miles then ran 2 miles at marathon pace.  Felt alright but the faster pace aggravated my hamstring.  Ran 4 more easy paced miles and felt good.  I have to try to convince myself that if my leg starts to be a problem on Saturday that it is alright to back off the pace and just put in the miles.  Ogden is the main goal this spring so I shouldn't compromise that race by being foolish this week.

My daughters turn 6 today.  Happy Birthday Emma and Gracie!  We are going to take them to dinner at Tepanyaki tonight.  Should be a lot of fun.

Comments
From Kim on Tue, Apr 08, 2008 at 09:29:14

Hey Andy,

Tell Emma and Gracie, (very cute names by the way!, a big happy birthday from the blogger gang! Have lots of fun at Tepanyaki!

Run smart this week! You had a big day last Saturday and another one this Saturday! Good luck!

Slow milesFast milesTotal Distance
7.000.007.00

I've decided to run lower miles this week leading up to the marathon.  The original plan was to train through it but looking at things long term, it will be better for me to back off a little for the rest of the week.  Was hit with a little sleet during the run and it was painful.  

Comments
From cody on Wed, Apr 09, 2008 at 09:52:59

Probably a smart plan. I tend to err on the non-cautious side and occasionally pay the price. You will do great!

Slow milesFast milesTotal Distance
0.000.000.00

I got dressed to go running and started to walk out the door and something was telling me not to run today.  My leg was bothering me while I was sleeping so I decided to give it one complete day off.  Sometimes I get so caught up in how many miles I should be running, I forget to let my body rest.  I know that taking today off was the right decision.

Comments
From Kim on Thu, Apr 10, 2008 at 11:24:42

Andy, I'm glad you are smart enough to listen when "something" is talking to you! Too many people ignore that "something" and come to regret it later! Hope you have a good day!

From Tom on Thu, Apr 10, 2008 at 11:36:53

You're not talking to me are you Kim? :)

From Kim on Thu, Apr 10, 2008 at 11:41:26

I'm probably talking to everyone on the blog, even me. I'm the one who's sick after pushing a bit too hard.

Slow milesFast milesTotal Distance
7.100.007.10

I got a decent night's sleep which was the first in quite awhile. Ran 4+ laps around the neighborhood. I'm starting to get more used to it and it does not seem quite as boring as it used to. My hamstring ached during the run, especially on the hills. I think that it is a little bit better than it has been so taking yesterday off seemed to help. I decided to stay in Provo tonight because of the early start of the race tomorrow. I would have to leave my house at 3:30 a.m. to get there in time for the bus ride to the start and I don't want to wake up that early.

Total Time: 53:13 (7:30/mile)

Comments
From Clay on Fri, Apr 11, 2008 at 12:09:56

Good luck tomorrow Andy, I hope you do well... Conditions should be ideal!!!

From Kim on Fri, Apr 11, 2008 at 12:17:58

Good luck Andy! I can't believe you are doing the marathon after a great 1/2 last weekend! You're smart to stay and not have to drive the distance in the morning! Hopefully you'll be well rested!

Race: Utah Valley Marathon (26.2 Miles) 03:02:20, Place overall: 6, Place in age division: 4
Slow milesFast milesTotal Distance
0.0026.2026.20

Utah Valley Marathon

After finding out about this race and realizing that it came on the same day as a scheduled 21 miler, I decided to give it a try.  Since it was an inaugural event, I knew that you can expect some glitches.  The organization was great.  My only complaint would be that there were a few spots that the course was not marked as well as it should have been.  Even though I planned to run this as a training run, I have a real hard time not putting in a full effort.  There were only 100 people entered in the marathon so I thought that I had a good chance of placing in my age division so my main goal was to go home with a plaque.  I caught the first bus up to the start with 9 other people.  It was so much more comfortable than the usual bus ride to the start.  It was a lot colder than I thought it would be so I put on a long sleeve shirt under my singlet.  In last week’s half marathon, I opted to run with just a singlet under similar conditions and regretted it.  

The first part of the race is run down Provo canyon and I imagine it is very beautiful.  Unfortunately it was pitch black and I couldn’t see a thing.  Splits coming down the canyon were:
Mile 1: 6:17 – Ran the first quarter mile in front with Dane and knew that it was going to be too fast.  Was caught and passed by a couple of fast looking dudes (found out later that one of them was Steve).
Mile 2: 6:46 – Right were I want to be.  Settled into fifth place.
Mile 3: 6:42 – Passed by 4 more runners and was sitting in ninth.  I kept telling myself to run my own race and not to worry about the runners ahead of me.  Most of the guys ahead of me seemed like they were younger so my hopes of an age division place where still intact.
Mile 4: 6:38 – Just letting the terrain dictate the pace.
Mile 5: 6:48 – After exiting the canyon we came up on an intersection and two of the runners ahead of me stopped to try and figure out which way to go.  I started to worry that this was going to be an issue for the rest of the race.

The next section of the race is run through town.  This is the urban portion of the race:
Mile 6: 7:03 – A little climb here (I think) or I just fell asleep.  I was hanging behind a group of 3 runners.
Mile 7: 6:43 – Right on pace.  I surged a few times to wake up my legs and catch the runners ahead but every time that I caught them, they would pull away.  Decided to stop trying to play games and just run.
Mile 8: 6:44
Mile 9: 7:10
Mile 10: 7:06 – Somewhere during the tenth mile six runners ahead of me made a wrong turn.  It was on a loop section so running the wrong way didn’t have an impact on the distance, just the route that was run.  I think that they ran a tougher route because of a nasty uphill that they had to tackle.  Me and 2 other runners were pointed in the right direction.  These two guys decided to make a pit stop and I moved ahead of them.
Mile 11: 6:53 – This is where I passed the runners going the wrong way.  I’m not sure if they knew that they were going the wrong way.
Mile 12: 7:25 (but really 6:25) – Passed another runner and could tell that he was struggling.  Unfortunately at the end of this mile, I had to make a pit stop.  This was incredibly frustrating and it always hits me around mile 12 or 13.  I forgot to turn the auto pause off on my Garmin so I am guessing that it cost me 1 minute based on what my watch said at the end and what my official time was.
Mile 13: 6:37 – A little faster because of the frustration from the pit stop.  This also included a 5 second stop when I was trying to figure out if I was going the right way.

At this point we made our way onto the Provo River trail and started running along the river for several miles. There were a couple of drawbacks to this section.  First, the winding nature of the trail doesn’t allow you to see anybody ahead of you or behind you so you have no idea were you are or if you are on the right track.  The other problem that I had was that there were a few underpasses that I was too tall for and had to watch my head.  I also didn’t like the short but quick drops and rises.
Mile 14: 6:45
Mile 15: 6:54
Mile 16: 6:53
Mile 17: 6:19 – Not sure if this is right.  I don’t remember going faster here but I think that I remember my Garmin losing it’s signal.
Mile 18: 6:53 – This is another point in which I felt lost.  We dumped out of the trail and into a parking lot.  I wasn’t sure if I was supposed to continue on the trail or go on the road.  Luckily I guessed right.  As I approached the 18 mile marker I downed a GU a little too fast and started dry heaving.

The next portion of the race are on the worst section of any marathon that I have run. This section consists of running between Utah Lake and the Provo airport on a washed out dirt road with major ruts and exposed rocks.  Finding decent footing was impossible and easily cost 20 seconds per mile.
Mile 19: 7:10
Mile 20: 7:16
Mile 21: 7:17
Mile 22: 7:06

We are now back on the city streets and I have made the decision to just coast in to the finish.  I can’t see the runners ahead of me and there is nobody even close to me from behind.  Thinking that I am locked into sixth place and a decent placing in my age division, I don’t want to do anything to jeopardize my preparation for the Ogden marathon.  The remaining miles are run through neighborhoods.  There were a lot of turns and looping around the neighborhoods to make up the distance.
Mile 23: 7:19
Mile 24: 7:10
Mile 25: 7:07
Mile 26: 7:07
Mile 26;2: 6:15/mile pace

Final time was 3:02:30.  I was hoping to get under 3 hours but considering my struggles on the dirt road and the pit stop, I’m not horribly disappointed.  I went back to the hotel to shower and check out and grab some breakfast.  Returned to the race to check out the results.  Much to my dismay, I was fourth in my age group.  I was so upset.  I took sixth overall which means that 3 of the 5 guys that beat me were in the 35-39 age division. Technically, I was the first runner to cross the finish line that ran the loop through miles 10 and 11 the right way so I will take that as my moral victory.

Aside from the terrible section by the lake and a couple points of confusion on the course I think that it was a great race and will be a great event for years to come.

Comments
From josse t on Sat, Apr 12, 2008 at 21:54:17

Great job today! I was nice talking to you after and great to meet the family.

From Tom on Sat, Apr 12, 2008 at 21:59:24

Andy very impressive race just a week after an equally impressive 1/2 marathon. I imagine you'll be seeing a huge PR at SGM this year. I just hope I can be somewhere in the vicinity not too far behind you!

From Brent on Sat, Apr 12, 2008 at 22:10:15

Andy, 300 commando points for 6th overall in a marathon, awesome. Your headed for great year, running this fast on a non-pr course. Great effort.

Stay Kool, faster and faster, B of BS Rools out.

From adam on Sat, Apr 12, 2008 at 22:53:07

I thought that was you out there today. I couldn't remember your name right off, so I just had to say "let's go fastrunningblog".

Great training run today, especially for some of the unexpected conditions you found yourself in. The rivertrail underpasses get me all the time, too.

From Clay on Sat, Apr 12, 2008 at 23:16:46

Great race Andy. I really think that you are going to have a great Ogden marathon and for sure a PR:-)

Keep up the good work!

From Cody on Sat, Apr 12, 2008 at 23:48:41

Nice Job Andy! Especially for a training run!

Slow milesFast milesTotal Distance
4.000.004.00

I had to get out and see how my legs were doing. Took it extremely easy - definitely the slowest athat I have run in a very long. My hamstring was killing me at the start and I almost didn't make it to the top of the street. It felt a lot better after it warmed up and I was able to finish the run. I have very little soreness aside from the hamstring. It seems that mother nature finally looked at the calendar. I was able to run in shorts and a short sleeve shirt and stilled worked up a good sweat.

 I just heard that there was no double dipping in the awards yesterday so I think that I should have received a plaque.  I saw my name listed as fourth in my AG on the printout so made the assumption I wasn't going to get anything and didn't stick around for the ceremony.  I guess that I need to contact Hyrum and see if I can still pick it up.
 

Comments
From josse on Sun, Apr 13, 2008 at 22:51:46

Take care of the hamstring. Put some ice on it and look into having someone work on it for you.

From josse on Mon, Apr 14, 2008 at 10:48:17

If you come down to get the award I can work on the hammy for you. Just let me know.

From Andy on Mon, Apr 14, 2008 at 12:00:58

I've heard what you do to people and quite frankly it scares me. Thanks for the offer. I will let you know if I am coming out that way.

From josse on Mon, Apr 14, 2008 at 12:33:48

Don't be scared, I do it to myself all the time.

Slow milesFast milesTotal Distance
7.000.007.00

Legs feel better today.  I'm still feeling the post marathon burn.  The hamstring feels a lot better today than it did yesterday.  It's still a little cool in the morning so I had to wear a long sleeve shirt but I think that I will be able to wear shorts from now on.  I'm going to keep all my runs easy this week then get in a couple of good weeks of training before Ogden.

Total Time: 59:49 (8:33/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

Very windy this morning.  The good thing about running the neighborhood loop is that I was able to alternate from headwind to tailwind frequently.  The temperature was just right but started to cool down quite a bit towards the end of the run.  I guess a storm is making it's way in.  Legs are feeling a lot better and are almost back to normal.

Total Time: 1:11:55 (7:59/mile)
 

Slow milesFast milesTotal Distance
12.000.0012.00

I thought that I was done with the winter running gear but it was 25 degrees this morning.  I ran the NSL/Orchard drive loop and it was nice to venture away from the neighborhood.  The pace is still slow.  My hamstring was a little more sore towards the end of the run but I think that it is getting better.

Total Time: 1:37:54 (8:09/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

Legs are almost fully recovered.  A little soreness on the back of my left leg (from top to bottom) but nothing significant.  Temps are still cold but will hopefully be warming up.

Total Time: 1:12:21 (8:02/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

I felt really good this morning.  I was up late so I didn't get as much sleep as  I would have liked but my legs felt especially snappy during the run.  I still held back because this week is all about recovery.  

Total Time: 1:08:22 (7:36/mile) 

Slow milesFast milesTotal Distance
9.500.009.50

Perfect temperature but it is windy.  I feel bad for everybody running the marathon today.  I guess they should be around the seventh mile right now.  I've decided to change the direction that I run the neighborhood loop every lap or every other lap.  This will break up the monotony and also help avoid injury.  I think that making so many left hand turns was starting to cause issues with my legs.  My plan was to go 15 miles this morning but one of my daughters is sick and she called me at mile 9.  I guess she needs her daddy more than her daddy needs the miles.  I'll try to get out tomorrow for the 15.

Total Time: 1:14:39 (7:51/mile) 

Comments
From Cody on Sat, Apr 19, 2008 at 11:18:08

What a good dad!

From Clay on Sun, Apr 20, 2008 at 12:01:00

Aren't kids great, they grow up so fast!!! Good job getting out and good luck with your training...

Slow milesFast milesTotal Distance
15.000.0015.00

WINDY!  Not much else to say.  Mostly a crosswind but when I turned into the wind it felt like I wasn't moving at all.  Fortunately, I only had to run into the wind for a couple of 1/2 mile stretches.  I felt really good at the beginning of the run but my legs started to tighten up towards the end.  

Total Time: 1:57:11 (7:49/mile) 

Slow milesFast milesTotal Distance
10.200.0010.20

All the wind that we've had blew in a lot of cold air.  Went outside then had to go back in to re-dress.  Felt pretty good during the run except my hamstring started to burn towards the end of the run.  I'm going to start icing it to see if that will help alleviate some of the pain.  I guess the approach of ignoring it and hoping it takes care of itself isn't really working.  I wore my FRB jacket during the run and when I got home and took it off a gallon of sweat came pouring out of the sleeves (I know, that is gross).  It is probably good for warm up and cool down but not for longer runs.

Total Time: 1:18:42 (7:43/mile) 

Comments
From josse on Mon, Apr 21, 2008 at 09:53:24

Ignoring an injury is not the way to make it go away. Let me know it you need some help with the hamstring.

From Andy on Mon, Apr 21, 2008 at 13:45:31

I have a hard differentiating between a true injury and discomfort. That is why I usually just run through my injuries.

From josse on Mon, Apr 21, 2008 at 15:39:09

I do the same thing. That said sometimes I can run through an injury and sometimes I can't. You just have to really listen to your body. I have been able to keep alot of little injuries from turning into big one with massage and my scraping tool. You really have to take care of yourself when you are running high mileage. Like I said before let me know if I can help:)

From Tom on Mon, Apr 21, 2008 at 18:18:03

Andy I do the same thing with injuries time and time again. Just like Josse said sometimes you can train normal through an injury and be fine, sometimes I have to run only easy and then I'm fine and then there is the nasty worst case when you're force to quit running altogether for a while.

You've probably mentioned this before but remind me.. which part of the hamstring (top/middle/bottom) is giving you trouble? I've struggled with high-hamstring tendonitis for years and have never been able to fully remedy the problem but I've found a routine that allows me to run with little or no discomfort.

From Andy on Mon, Apr 21, 2008 at 21:18:48

Tom - It is the high hamstring. I think that it is the same problem that you and Paul are suffering from.

From josse on Mon, Apr 21, 2008 at 21:27:04

You two should just let me scrape the crap out of your hamstings and see if it helps.

From Tom on Mon, Apr 21, 2008 at 21:35:12

I was afraid you would say that. I know a lot of runners that suffer with this and don't know of anyone yet who has fully overcome it. Paul has been the most diligent of anyone I've seen as far as being willing to mostly bag running altogether and do the rigorous PT. Thing is I know runners who have gone this route but then get the problem right back after they start running.

I tried the PT route once and it helped a little. I guess it was good in that I learned what types of stretches, massage and exercises are good to help with the problem. For me the best thing has been diligent stretching, ball exercises and lifting to help strengthen the hamstring muscles, and improving my form. It turns out this problem actually forced me to improve my form (which is still horrendous) in that I noticed I could run mostly pain free only if I reduced my stride length somewhat and increased my turnover rate so that I'm now more of a shuffle runner with better horizontal movement and less useless vertical.

Anyway I hope you find something workable since you've gotten yourself in peak shape. I'll be watching you and Paul closely to see if you find that magic formula that cures the problem completely.

From Tom on Mon, Apr 21, 2008 at 21:40:22

That scraping stuff sounds a bit scary in it's own right. Andy I think you should be the guinea pig and have Josse do the scraping thing then if it works for you I'll have her come and teach Kim the fine art and we'll get one of those GuaSha thingies and become scraping fools.

From josse on Mon, Apr 21, 2008 at 21:41:20

Most runners problems comes from lack of flexablity. We tend to ignore this until we get hurt and then we have to pay a pt or doc of some sort to teach us how to strech and we do it until we are better and then stop. I have found over the past 6 months that keeping up my streching routine has helped me a great deal. I do 15-30 mins every day of streching. This too I would be willing to show anyone how to do, because it needs to be done properly for it to work right. I do know Paul was shown streches and does them.

From josse on Mon, Apr 21, 2008 at 21:45:20

What Tom you don't what to be the guinea pig!?! Come on it is not that bad. Everyone I have done it on has seen improvement and for the most part is over there injuries with 2-3 treatments. This isn't always the case, it took me about 10 treatment to get over the tendonitis in my calf last summer. But I saw improvement after each treatment.

From Andy on Mon, Apr 21, 2008 at 23:20:34

We're supposed to be stretching? I never stretch and am horribly inflexible. Maybe now that I am getting old I need to realize that I'm not indestructible and be more proactive about taking care of myself.

From josse on Mon, Apr 21, 2008 at 23:48:10

Yes, When I was in massage school when I was 19 my Russian massage teacher told me I had the flexiblity of an old man. It was then I started stretching more. Some times I am better than others but I always go back to it.

From Lybi on Tue, Apr 22, 2008 at 01:15:44

For goodness sakes let Josse scrape you! It really does help!

There is no reason in the world not to try it, except possibly a little bit of pain, er...moderate amount of pain.

Slow milesFast milesTotal Distance
10.000.0010.00

Warmed up with 3 miles then attempted 4 miles at tempo pace.  First 2 miles were painfully slow.  The effort was way too hard for how slow the pace was (6:42/mile).  The next 2 miles were a little under 6:30 and felt a lot better.  This pace is definitely hard on the hamstring.  Cooled down with a few miles at an easy pace.  

Total Time: 1:15:54 (7:35/mile) 

Comments
From Michael on Tue, Apr 22, 2008 at 12:47:52

Sounds like you had a good Utah Valley marathon. Hope your hamstring injury heals. Yes that was my boy that ran the 1/2 marathon and had article in the tribune including waiting for his Dad. Does your 11 year old son run? There are a couple running clubs in Salt Lake area that my son participates in

From Tom on Tue, Apr 22, 2008 at 16:07:59

I've had the most trouble with my hamstring when I've done back-to-back races too close together. I'm feeling it a bit lately after doing Striders and a 10K one week apart. I can imagine where you ran Striders then UVM it might be a couple weeks or so before the fast miles feel very good. Good luck finding the right balance of training, it's always tough for me to do the smart thing.

From Cal on Tue, Apr 22, 2008 at 16:15:21

Andy, are you still planning on the 30K race?

From Andy on Tue, Apr 22, 2008 at 16:43:03

Michael - My son is not really interested in running. I have never really pushed him towards it.

Tom - I was hoping to get in 2 solid weeks of training before tapering for Ogden. It is looking like I will just try to maintain decent mileage without a lot of intensity.

Cal - I'm not running the 30K race. I considered it because I am running 20 on that day anyway but know that racing it would do more harm than good.

From Tom on Tue, Apr 22, 2008 at 21:00:32

Andy you reminded me how I first got the nasty hamstring butt-itis in the first place. Three years ago I was going to run SLC marathon as a "training run" before the marathon I cared about which was Ogden. But of course I ended up racing SLC and then in my stubborness a week and a half after I insisted on going through with a planned 11-mile tempo run at marathon pace even though I was still feeling the effects of SLC. I got 8 miles into the run and my hamstrings were just screaming at me ad I had to pretty much walk home. After this I held off any more hard runs before Ogden but the damage was done and I had an absolutely horrible race and my hamstrings have never been quite the same since.

But I should also mention I was only training on 30-40 miles a week so I think with a base of 50-70 it would have made things a lot better.

At any rate I really hope things go well for you. I would just say listen very closely to your body and if it tells you not to continue with a planned harder workout then back off and just run slow. I don't think you will lose much if any fitness by keeping the running easy before Ogden.

Slow milesFast milesTotal Distance
14.000.0014.00

It was windy again.  Hopefully it will blow in some warm air.  Kept the pace easy and I felt good for the first 12 but started to wear down towards the end.  It was encouraging to feel that good for most of the run.

Total Time: 1:49:30 (7:49/mile) 

Slow milesFast milesTotal Distance
10.000.0010.00

Felt like I was just going through the motions this morning.  I felt good physically but just couldn't get into the run mentally.  Finished the run in the freezing rain.  This weather is getting ridiculous.  

Slow milesFast milesTotal Distance
10.000.0010.00

AM - 6 miles

Easy recovery run. I have a few aches and pains that I think taking it easy today will take care of. I will try to hit the treadmill for a few super easy miles this afternoon. Still cold but it is starting to smell like warmer weather. I can't explain it but it just had that warmer weather feel even though it was cold.

PM - 4 miles

My girls had a play date with a friend from school so I decided to take advantage of the free time and put in a few more easy miles.  I suffered from the usual side stitch that I get when I run in the afternoon.  My body just isn't used to running in the afternoon.  Pace felt a lot smoother than it has lately and my hamstring didn't hurt at all. 

Comments
From Cal on Fri, Apr 25, 2008 at 08:58:32

Great mileage this week Andy.

From Tom on Fri, Apr 25, 2008 at 18:32:16

Glad to hear the hamstrings are feeling better.

From josse on Fri, Apr 25, 2008 at 18:47:35

I probably scared the pain out of the hamstring;) Glad to hear it is feeling better.

Slow milesFast milesTotal Distance
20.800.0020.80

I knew that there was no way that I would survive 20 miles around the neighborhood so I extended the loop a little.  I first started by running to 7-11 to get some Gatorade and the 1.5 mile return while holding 2 big bottles wasn't very comfortable.  I then ran a 4 mile loop that extended through the adjacent neighborhood and returned home for a drink and to check on the kids.  I ran another 3 or 4 mile loop in another direction.  I continued this pattern a few times running a loop that was 3-4 miles and returning home to make sure that everything was alright.  Fortunately, the kids were tired and stayed asleep the entire run.  I kept the pace pretty easy (7:40-8:00 / mile depending on the terrain).  I live near the Front Runner stop in Woods Cross and they are getting ready for the free ride day today.  They have a few port-o-potties set up and there is something about the smell of them that reminds me of races.  Every time that I would run by, memories of past races would come back.

I was only planning on 20 miles but extended it to 20.8 so that I would have 90 miles for the past 7 days.  This is a weekly pr for me even though it is artificially high because I had to move my long run last week from Saturday to Sunday. 

Total Time: 2:43:00 (7:50/mile) 

Comments
From Cal on Sat, Apr 26, 2008 at 16:04:29

90 miles! Nice work. Does that earn you a day off tomorrow, or just an easy run?

From Andy on Sat, Apr 26, 2008 at 17:19:23

Just an easy 10. I have one more big week then I will taper for Ogden.

Slow milesFast milesTotal Distance
5.000.005.00

I was hoping to get in 10 miles this morning but I didn't get a chance to get out.  Instead of no running I took the kids to the park and ran around the park while they played.  I felt better during this run than I have in a very long time.  I was planning on keeping the pace slow but ended up running closes to 7:00 pace the entire run.  The effort was easy.

Total Time: 35:50 (7:10/mile) 

Slow milesFast milesTotal Distance
9.000.009.00

Of course I followed up yesterday's great run with a terrible run.  Seems like that's always the case.  My energy level was very low and I felt kind of yucky all over.  My feet are especially causing me concern.  They are really hurting and I'm not sure if it is just a normal ache or if it is something that I should be concerned about.

Comments
From Tom on Mon, Apr 28, 2008 at 18:33:11

Do your feet hurt all over or just in a particular spot? Also are both feet hurting?

Slow milesFast milesTotal Distance
9.000.009.00

Very windy but at least it was warm.  During yesterday's run, both feet were bothering me but today it is just the left foot.  It is right on the ball of the foot and it is killing me.  It felt better as the run progressed so I'm not too concerned.  Because of this, I think that I'm going to back off the miles.  

Slow milesFast milesTotal Distance
0.000.000.00

As much as I hate to do this, I am taking today off.   My foot is really bothering me and it needs a rest.  I could run and push through the pain but I think taking today off is the best decision.

Comments
From JeffC on Wed, Apr 30, 2008 at 10:49:17

Andy...freeze a water bottle and start icing that foot 3-4 times a day. That is what I have been doing with my arch problems and it is really helping. Hope it feels better tomorrow.

From Cal on Wed, Apr 30, 2008 at 10:58:35

Good luck with it Andy.

From Tom on Wed, Apr 30, 2008 at 18:28:07

I think you're wise to do this Andy. I'm sure your foot will thank you for it tomorrow.

Slow milesFast milesTotal Distance
11.000.0011.00

I didn't expect to be running in a snow storm on May 1st.  What crazy weather we have had this year.  I've extended my loops a little because I can't handle the short ones anymore.  I think that I will start running 5 mile loops.  I will never be more than 2 miles from home so I think that it will be alright.  My hamstring feels 90% and my foot is a little better.  It is still bothering me and I favor it but I can almost run normally.

Comments
From Kim on Thu, May 01, 2008 at 09:53:08

Tom and I were expecting to run in snow this morning too! Luckily we were pleasantly surprised to have a nice mild morning. Hope tomorrow is that way for you!

Slow milesFast milesTotal Distance
10.000.0010.00

My foot's almost feeling normal.  I can't figure out why I could barely walk the other day and it is feeling alright just a couple of days later.  My form felt awkward but at least the pain was minimal.  I ran the KMart loop twice.  I still can't decide if it is alright leaving the kids at home while running the longer loop.  I'm still within 2 miles of home and they are asleep.

Comments
From JeffC on Fri, May 02, 2008 at 11:24:28

Andy....you are probably fine leaving the kids at home. We do the same thing each Saturday when we run a bigger loop and pass by the house every 4 or 6 miles. During the week we run a smaller loop and pass the house every 1.5 miles. Two years running and no problems yet. Glad to hear the foot is feeling better, hope it stays that way.

From josse on Fri, May 02, 2008 at 16:02:12

It is called the runners meltal illness. We over react with every ache and pain;)

From Tom on Fri, May 02, 2008 at 18:31:01

Andy when Kim and I go out in the mornings when our kids our asleep we just make sure they know what's up and leave a little note and phone in a prominent location in case they wake up and need to call for any reason. So far it's worked out pretty good.

Slow milesFast milesTotal Distance
16.100.0016.10

Ran 6.4 miles with the club and another 9.7 on my own.  My Garmin has not able to grab any satellites for a few days so I may need to lay it to rest.  Nothing hurt today but nothing really felt right either.  My form was really clunky and my feet were hitting the ground funny.  This happens occasionally and I'm not sure what the cause is.  Maybe it's the extra 7 pounds that I'm carrying.  I really need to start eating a little better.

Slow milesFast milesTotal Distance
7.000.007.00

Drove up to the mouth of Mueller park canyon and ran up to elephant rock.  There was still a lot of snow towards the top and I had to walk for a portion of the run.  The trail is so narrow that if I would have lost my footing I would have slid down the side of the mountain. It was nice to get up there and get in a peaceful run.  I really need to do this more often.

I played soccer last night with my son's soccer team and my quads are thrashed.  It's interesting when you use a different group of muscles to see how muscle specific running is.  All of the starting, stopping and bursts of speed really took its toll on me.

Slow milesFast milesTotal Distance
9.000.009.00

I can't believe how sore my quads are.  The combination of the soccer game and the hilly run really took it's toll on me.  I pretty much cut out hill training while my hamstring has been causing me problems.  Because of this, I think that I lost a lot of my ability to run hills.  I kept the pace during the run relatively easy.

Slow milesFast milesTotal Distance
6.000.006.00

Easy recovery run.  Legs are still a little sore and I really couldn't get in the groove.  My form really feels out of whack. 

Slow milesFast milesTotal Distance
9.000.009.00

Warmed up with 3 easy miles then ran 4 miles at tempo pace. I've done very little speed work this year so I thought that I would throw one session in before the marathon. I felt very good during the tempo portion and was as consistent as I have ever been (6:23, 6:21, 6:22, 6:21). My hamstring did start to ache towards the end but nothing too serious. It was good to have a good run after so many lousy runs.

Comments
From jtshad on Wed, May 07, 2008 at 09:50:01

Looking good for Ogden!

From Tom on Wed, May 07, 2008 at 18:26:14

Good job on the tempo run Andy, glad to hear you're feeling good. Ogden should be a great race for you.

Slow milesFast milesTotal Distance
6.000.006.00

Another easy run this morning.  I feel like my legs are starting to recover through the taper.

Slow milesFast milesTotal Distance
9.000.009.00

Just putting in the miles. Nothing too exciting. It is starting to warm up and I fear that the marathon may be a little warmer than I would like.

I almost forgot that the SGM lottery results will be posted tonight. I registered at the last minute and am not even sure if I want to run it this year. Good luck to everyone without guaranteed entry.

Slow milesFast milesTotal Distance
13.000.0013.00

Ran up to the rec center to meet with the club.  I don't know why I bother because I always end up running alone.  I guess I just like to have some connection with the local running scene.  I felt really good on the way up and for the first few miles.  I was running 7:00/mile and felt very comfortable.  I decided to back off the pace for the second half of the run since I am in the middle of the taper.

Slow milesFast milesTotal Distance
8.000.008.00

It was a nice morning for a run.  The air was crisp from the storm last night and it felt really good.  The cutback in mileage has been nice because I finally feel like my legs are healing.  The pace felt good and was very comfortable.  I've been in a weird place emotionally so it was nice to have a good run.

Comments
From Cal on Mon, May 12, 2008 at 10:47:28

Congrats on getting in to St. George for the 4th year in a row. Maybe you should stop down in Mesquite or Vegas while you're down there!

From Clay on Mon, May 12, 2008 at 13:30:50

Are you running Ogden this week? If you are I hope you do well, I wish I could be there but it didn't fit into my schedule very well so maybe next year:-)

From Tom on Mon, May 12, 2008 at 18:24:33

Glad to hear you're feeling good Andy! Those tapers can be hard sometimes but they do leave the legs feeling happy come race time.

Slow milesFast milesTotal Distance
7.000.007.00

Started off with 5 easy miles then ran 2 miles at marathon pace.  I really wasn't feeling it today but the splits came in faster than I expected (6:36, 6:31).  This is a little faster than I plan on running so that is a good sign.

Slow milesFast milesTotal Distance
5.000.005.00

Just an easy 5 today.  I ran in new shoes and they didn't feel very comfortable.  It usually takes a few runs for shoes to form to my feet and start feeling right.  I think that I am going to run the marathon in my older shoes.  They only have 270 miles on them so they should be fine.

Comments
From Kim on Wed, May 14, 2008 at 10:32:45

Good luck on the marathon Andy!

From JeffC on Wed, May 14, 2008 at 15:24:27

Good luck Andy. Hope we get a chance to meet up there.

Slow milesFast milesTotal Distance
5.000.005.00

Another easy 5. Threw in a few downhill strides just for run. Other than my weight being higher than I would like, I feel ready for the race.

I just had a really foolish thought.  Even though I was planning on taking a break from marathons this year, I am contemplating running the Grand Slam.  I'm already running Ogden and SGM so I only need to run Park City and TOU.  I will already be in marathon shape so running these two wouldn't be a big deal.  The only real issue is accepting a slightly slower time at SGM from running TOU.  I've done it before and have done fine.  I was just looking at the list of people signed up in my age group and there is only one person faster than me (Walter) so I think that I would have a shot at an age group award.  At my level, I look for any small victory that I can find.  The only thing holding me back is that I'm not sure that I will be able to get in the mileage that I really want to with all the other junk going on in my life.  I am open to any and all opinions on this.

Comments
From josse on Thu, May 15, 2008 at 13:46:50

I think if you are going to run all the marathons you have to do most of them at a training run pace ei. slower than you can. Then I think it would be fine. I thought about it but I think I will save it for a year I don't get inot SG.

From Cody on Thu, May 15, 2008 at 13:57:34

You can take Walter!

No seriously, I second what Josse said. You could do it, but only if you don't race them all out. And only if you keep your mileage up high and expect to be tired all summer. Wow, you almost talked me into it....Ha

From Tom on Thu, May 15, 2008 at 18:32:00

Ditto what they said. Be especially careful with those marathons that are close together on the calendar. I'm still paying the price (health/injury-wise) for running back-to-back races. Although in my case I wasn't training properly to begin with, so if you can keep the mileage up I imagine it will help alot.

From Andy on Thu, May 15, 2008 at 23:21:58

Thanks for the advice. I've run the slam before on less miles than I run now so I know that I can do it. It's just a matter of making the commitment to maintaining higher mileage through the summer. As far as not running some of them all out - I don't think that I am capable of doing that. I get too caught up in the event and am unable to hold back.

Slow milesFast milesTotal Distance
4.000.004.00

One final shake out run.  I'm not going to complain about all of the weird pains because I'm sure that they are just phantom pains.

Comments
From Clay on Fri, May 16, 2008 at 10:02:38

Good luck tomorrow Andy...

From Tom on Fri, May 16, 2008 at 10:04:54

All the phantom pains will be long gone tomorrow Andy. I think you'll be having a super race. Good luck!

From jtshad on Fri, May 16, 2008 at 12:26:49

Good luck tomorrow, looking forward to meeting you.

Race: Ogden Marathon (26.2 Miles) 03:04:15
Slow milesFast milesTotal Distance
0.0026.2026.20

Short Version: I'm very disappointed with the race today. I started a little too aggressive and basically quit at mile 19. I need to step back and reevaluate some things and figure out how to move forward. I will write more detail later once the disappointment wears off. If I write the report now, it will be very whiny and negative.

Long Version:

I think that I am in a better state of mind so here goes.

Started out the race with Jon which I knew would be at a slightly more aggressive pace than I was planning. I figured that if you don’t test your limits then you will never know what they are. From the get go, my lower legs did not feel right. They were burning but everything else felt good. We averaged 6:30 for the first 5 miles and it actually felt exactly as it should (other than the lower leg discomfort). At the 5 mile aid station I decided that I needed to back off and let Jon go ahead. I averaged 6:45 for the next 5 miles which is the pace that I was planning for the first 10. This pace felt a lot better and the burning sensation in my lower legs disappeared. I started to fear what the first 5 miles were going to end up doing to me. Slowed to a little over 7:00/mile pace going through the rollers which was 10 seconds/mile slower than I anticipated. Hit the half way point in 1:28:45 and was right on track. The only issue up to this point was that the taylor’s bunion on my right foot was absolutely killing me. This happened during the Striders ½ marathon during this same section of the course. I changed my stride a little to see if I could make the pain go away but nothing seemed to work. I soon realized that the camber on the right side of the road took some of the pressure off and it felt much better.

After the half marker, I was back down to 6:45/mile for the next 5 miles except the big climb during the 15th mile. I ran this mile in 7:24 which was a little slower than I wanted. I moved past the 1st place female runner while she hit the bushes for a potty break. Through 18 miles I was averaging 6:49/mile which was probably right on target. The only problem was that I was finished. My splits started to get slower and slower and I knew that I was in survival mode. My legs felt like they weighed a ton and the heat started becoming an issue. Despite being in the canyon, there wasn’t a lot of protection from the sun. I averaged 7:22/mile for miles 19 through 22. Despite the slow down, I was only passed by one marathoner and 2 relay runners and I moved ahead of a few guys that were struggling. The first place women passed me and I could hear the second place female not far behind. I was pretty sure who it was and sure enough here comes Michelle blowing by me. I got a little adrenaline rush and was able to pick up the pace so that I could run with her and we ran the 23rd mile in 6:57. This actually frustrated me a little because it made me realize that my slow down was more of a mental break down, not a physical one. My pace slowed to 7:05 for the 24th mile and Michelle started to pull away. She was really moving well - she is one tough chick. After Michelle was out of sight, I completely gave into the discomfort and finished the last 2.2 miles at 7:50 pace. Final time: 3:04:15.

I’m not sure if I have ever been more disappointed after a marathon. It’s not so much the time, it’s the fact that I gave up. Sasha talks about Quality X and it is apparent that I have very little. When Michelle passed me, I could tell that she had a very high level of discomfort but she didn’t let it discourage her. She kept at it and was able to tough it out. I really admire that and am envious of that ability. I was anxious for this race and was really looking forward to a more legitimate sub-3. I can look back and pick out a million things that I could have done differently during training and the race but I wonder if the lack of Quality X prevents me from being a quality marathoner.

I was able to meet a lot of bloggers at the start which was really nice. I also so Brent near the end taking pictures (thanks for getting my attention). I guess we learn more from our failures than our successes so I am going to really look at the things I did going into this race to see if I can make an effort to improve.

Update with results: I finished in 30th place overall and 6th in my age group.  Four of the 5 people who beat me in my age group are FRB'rs (Jeff, Chad, Kory, Walter).  Was chicked by 3 but one was an FRB so that doesn't count.  One was an old chick so maybe that should count as 2.

Comments
From Mike Warren on Sat, May 17, 2008 at 15:05:43

Atleast you made a good run at it! Theres no shame in going out fast and trying to hold it! Hold your head high, good job.

From jtshad on Sat, May 17, 2008 at 15:27:56

Sorry you are disappointed with the race, it was a day that the weather, while nice for activities in general, definitely impacted the runners.

You will bounce back and run strong.

From Lybi on Sat, May 17, 2008 at 15:33:06

Trying to pull a "Pre," eh? So sorry it didn't work out for you today! You are a fabulous runner, and I know you'll get the time you want if you just keep trying.

From josse t on Sat, May 17, 2008 at 16:56:30

Marathons are full of ups and downs, unfortunately with marathons there are more downs than ups. Keep your head up and move on to the next one. This is a tough corse that demand respect in the end.

From Clay on Sat, May 17, 2008 at 17:13:25

Hold your head up Andy, this is a tough course and it can beat you up pretty good... There will be better days ahead, like tomorrow:-)

From Cody on Sat, May 17, 2008 at 17:22:22

Lots of struggles today for the Marathoners. Don't get down, you still have a lot of stellar races ahead of you.

From Jon on Sat, May 17, 2008 at 19:09:45

Sorry I pulled you out too fast- I wasn't intending to do that. But you still gutted out a very tough, hot day. As for the Quality X, I don't think it really exists (don't tell Sasha)- I think it is mostly training and mental. You'll be fine and come back with a kick-butt marathon next time.

From Andy on Sat, May 17, 2008 at 19:18:56

Jon - You didn't pull me out too fast. I made the decision to go with you. The last couple of races I have experimented with going out a little fast but have decided that I race much better if I start a little slow.

Thanks to everybody else for the encouragement.

From Brent on Sat, May 17, 2008 at 19:36:16

Andy, we all live to run another race, This may sound crazy, your now the X Man, embrace it, make it your power.

Stay Kool, Super Power Races Ahead, B of BS Rools out

From James on Sun, May 18, 2008 at 17:19:28

Good race! At least it wasn't as hot as last year.

From MichelleL on Sun, May 18, 2008 at 17:35:26

While your post is flattering, I could point to many races in my life where I have gone out too fast and have died. It was so hard for me to hold back the first 8 miles yesterday but that strategy worked for me. I didn't hold back in St. George and that worked out ok too. The more we race the more we learn about how to race. Most races are learning opportunities, so just make sure you've learned something, and then you've walked away with a great training run, a lesson learned, and hungry for more.

From Tom on Mon, May 19, 2008 at 14:25:21

Andy don't beat yourself up too bad. I haven't met anyone marathoner yet who doesn't have an occasional dud race. Actually looking at how the heat affected most others it seems like you did pretty well.

Ogden can be ruthless especially with heat. I had a race similar to yours (albeit much slower) a few years ago and kind of died around the same point you did. Seems like many other runners also have had the experience where things go south right when you hit the downhill portion after the dam and you would expect to be able to speed up and cruise to the finish but instead the legs just die.

I'm certain you'll come back stronger for the next one.

Slow milesFast milesTotal Distance
5.000.005.00

Got out for a super easy run to help clear the mind.  I almost fell over with my first step because my left hamstring did not want to cooperate.  It started to loosen up in the middle of the run so I am glad that I got out.  Towards the end of the run, the front of my lower left leg started to hurt as well.  The pace was around 10:00/mile.

Comments
From josse on Sun, May 18, 2008 at 12:14:59

Give yourself a well deservered break this week. Even if you don't need one physically, it will recharge you mentally. Are you still thinking about the Grand slam? I am toying with the idea.

From Andy on Sun, May 18, 2008 at 13:24:42

I'm still considering the Grand Slam. I've crashed the last 2 marathons that I have run so it might be a good idea to get in a couple of "no pressure" races.

From josse on Sun, May 18, 2008 at 13:29:38

No pressure races are the best!!

From Cal on Mon, May 19, 2008 at 10:39:04

Hang in there Andy. I think over time you'll see that race in a different perspective and realize you did really well!

From RivertonPaul on Mon, May 19, 2008 at 18:06:26

Andy, I've been lurking and keeping track of you and some of the others. I'm impressed that you managed to do all you do. I need to get serious so I'm back on the blog.

Slow milesFast milesTotal Distance
5.000.005.00

Another super easy 5. I'm going to keep the mileage very low this week. There is a local 5k on Memorial day that I would like to run and I would like to allow for as much recovery as possible. My legs feel quite a bit better than yesterday. They are still sore and slow but they are heading in the right direction.

The FRB got some good press in the Standard examiner.
 

Comments
From Sasha Pachev on Mon, May 19, 2008 at 16:47:54

Andy:

Thanks for posting the link. Good thing we got good press. Bad they did not mention who won the men's race :-)

From JeffC on Tue, May 20, 2008 at 11:02:03

Good story Andy, thanks for posting.

Slow milesFast milesTotal Distance
5.000.005.00

Another easy 5.  At least I am being consistent this week.  I was going to go a little longer but decided that this is the one week that I can (and should) take it really easy.  My right calf seized up on me at one point.  This has never happened to me before.  Stopped to stretch and massage it for a minute and it felt fine afterward.

Comments
From JeffC on Tue, May 20, 2008 at 11:03:33

I hope that calf continues to feel okay. Your right, good week to keep it reigned in.

Slow milesFast milesTotal Distance
7.000.007.00

Cold and rainy.  I guess this is the kind of weather that we are going to have for a few days.  My legs are still a little out of it but they are getting better.  No specific pain just an overall feeling of slowness.  I'm really hoping that I will be just a little ready for the 5k on Monday.  I know that I can't expect a top performance but I would like to at least feel a little fast.  I'm still running watchless but it was probably around 8:00/mile pace.
 

Comments
From Jon on Wed, May 21, 2008 at 13:16:38

Did your watch time match the official time at Ogden? My watch was 17 seconds slower and I am trying to figure out why.

From Andy on Wed, May 21, 2008 at 14:05:16

My watch was 4 seconds faster than the official time (watch was 3:04:11 and official time was 3:04:15). My watch should have been a little slower because I started my watch when the gun went off but it took a second or two to cross the mat.

From Jon on Wed, May 21, 2008 at 14:08:29

Huh, I guess I'm not sure what happened, then. I just won't worry about it.

From dave holt on Wed, May 21, 2008 at 18:13:38

Got to love those post-marathon workout times. Get the legs back and best of luck in your 5K!

Slow milesFast milesTotal Distance
8.000.008.00

Another cool morning.  Fortunately the rain stopped shortly after I got going.  It actually felt nice out because of the crispness of the air.  Still letting my legs dictate the pace but it is picking up a little bit each day.  I ran the local 5k course just to get a feel for it. 
 

Comments
From Adam rW on Thu, May 22, 2008 at 16:53:16

So I guess I’m an activist at heart. I noticed we’ve only had 13 votes but 144 views and there are more of you out there. I know some people don’t use the discussion board of the blog so I’m posting this comment on everyone’s blog that has updated in the last few days or so to bring your attention to both the discussion section and the mileage board. Please read the discussion here (http://fastrunningblog.com/forum/index.php/topic,324.0.html) and then vote here (http://fastrunningblog.com/forum/index.php/topic,348.0.html) if you have an opinion. If you already voted, I am sorry about the “spam.” Thank you!

Slow milesFast milesTotal Distance
8.000.008.00

I felt really good at the first of the run but my legs started to feel dead towards the end.  This has been the slowest and least miles that I have run in a very long time.  I guess that is what recovery weeks are for.

Comments
From Kim on Fri, May 23, 2008 at 09:45:24

Great new picture and new blog name! Is that pic from the Ogden marathon? Enjoy your recovery week!

From Andy on Fri, May 23, 2008 at 10:51:18

Yes, the picture if from Ogden. It is one that Josse's sister took.

Slow milesFast milesTotal Distance
14.000.0014.00

Ran 4 miles around the neighborhood before driving up to the BST in Centerville to meet the South Davis Road Runners.  I didn't realize that this trail was even there.  It was a really great run.  There is some climbing but it is not relentless like the other trails that I have run.  At the turnaround point I realized that Lora (the club organizer) was right behind me so I waited for her and we ran most of the way back together.  Drove back home, checked on the kids and ran 2 more miles around the block.  The weather was absolutely perfect this morning.  It was a really good run.

I went to Wasatch Running Center yesterday to sign up for the Grand Slam.  While I was there I picked up a pair of Wright Socks and some Zensah compression sleeves for my lower legs.  My lower legs seem to fatigue quicker than anything else so I thought I would give them a try.  It is probably psychological but I really think they helped lessen the fatigue.  It will be interesting to see how they work long term.  I got the Wright Socks to see if they would help with my foot issues.  My feet didn't seem to hurt as much but since the majority of the run was on the trail it is hard to tell.  I also signed up for the Park City marathon and booked my flight for the Northwest Passage Relay (leaving Fri, July 25 on Delta at 8:20).  It was a busy (and expensive) day yesterday.

Comments
From Cody on Sat, May 24, 2008 at 12:59:38

Looks like you are all set now! Same flight as Craig?? I am sure it is.

From Andy on Sat, May 24, 2008 at 15:56:26

It is the same flight that he said he was going to get. I looked at the Southwest flight that you are on and it was the same price when I was buying it. I went with Delta flight so I am not as rushed in the morning.

Race: Woods Cross Memorial Day Fun Run (3.1 Miles) 00:18:48, Place overall: 5, Place in age division: 1
Slow milesFast milesTotal Distance
5.003.108.10

It certainly wasn't ideal race conditions.  Woke up to a torrential downpour.  I ran up to the starting line (1 mile) and was surprised to see how many people were still there to run the race.  Ran another mile to warm up then waited under a tent until it was time to start the race.  I didn't have high expectations because I wasn't sure how well my body would respond 1 week after the marathon.  I figured that I would just try to hold 6:00/mile pace throughout the run.  I knew that a PR would not be in the cards today.  The gun went off and we were off.  A group of about 8 high school XC runners were in the front but another runner and I moved past all of them in the first 1/4 mile.  Held onto second place until the mile marker when 4 of the young bucks moved past me.  First mile split was 6:04.  Stayed in 6th place until the second mile marker (6:02) when I passed another runner.  I could really start to feel the marathon halfway through the race and my legs were starting to burn.  I hung behind 4th place until there was 3/4 mile to go and I passed him.  I thought that he would drop off but he stayed with me.  He passed me then I passed him again.  We went back and forth a couple of times until I realized that his young legs were going to outlast mine.  The last 1.1 was at 5:56 pace and I finished in 18:48 and 5th place overall.  Last year I ran this race in 18:54 so it was a course PR.  I was a little surprised that my legs held up as well as they did.  It definitely was not 100% effort but it was a good solid effort.  Finished up  by running 3 easy miles to cool down.

Comments
From Kim on Mon, May 26, 2008 at 13:26:25

There you go again, Andy! Great job so soon after a marathon! I can't even imagine how I will be feeling that soon after running a marathon. I sure hope I get to find out this October though!

From Lybi on Mon, May 26, 2008 at 13:27:19

Course PR a week after a marathon! How in the world did you manage that? You must just be in fabulous shape. Great job!

From Clay on Mon, May 26, 2008 at 13:37:45

Nice race Andy! That is amazing considering you were only a week from the marathon, I think that says a lot about your fitness...

From Tom on Mon, May 26, 2008 at 13:55:30

Super effort Andy! Running this well so soon after the marathon bodes well for more 5K/10K PRs in the coming weeks and months. Great to see you doing so well.

From josse on Mon, May 26, 2008 at 15:52:23

Great job Andy! You are super duper:)

From Brent on Mon, May 26, 2008 at 17:47:29

Andy, the X-Man powers working today.

200 commando points for the age division win and another 100 for the strong mental rebound.

Stay Kool, B of BS Rools out

From MichelleL on Mon, May 26, 2008 at 23:06:29

Wow, what a great race, what between the downpour and your marathon just a week ago. Your 1.1 pace at the end was especially impressive. Great workout!

From JeffC on Tue, May 27, 2008 at 15:59:44

Nice run Andy! That is an impressive time only a week out from the Marathon. All that stellar training is paying off big time.

Slow milesFast milesTotal Distance
10.000.0010.00

Time to start building the mileage back up again.  A little residual soreness from yesterday but nothing too major.  The weather was absolutely perfect for a run.

Comments
From Cal on Tue, May 27, 2008 at 11:52:29

I see that you signed up for the Grand Slam. That's cool!

I still keep going back & forth if I want to do it this year. 4 more days to decide...

Slow milesFast milesTotal Distance
10.000.0010.00

One of the things lacking from my training is hill running.  I've been hesitant to really hit the hills because of my nagging pains.  Now that most things are feeling better I've decided to add the weekly hill run back into the mix.  I ran up to the entrance to Mueller Park canyon and back home.  Going up wasn't as bad as I thought it would be but coming down was a lot worse.  It took awhile to get used to running downhill and it felt really sloppy.  I had to stop a few times to rub my foot out because the tailor's bunion was really bothering me today.  On the bright side, I am loving the Zensah socks.  I highly recommend these to anybody who has lower leg issues.

Comments
From Kim on Wed, May 28, 2008 at 10:27:57

Is the Zensah sock a kind of compression sock or something? What are you using them for. Do you use them on both legs? Are they really cute? Do they come in fun fashions? Sorry, I was having fun with the question marks. Too bad you don't live closer and you could join me, Coach Tom and John A on some good hill workouts!

From Andy on Wed, May 28, 2008 at 10:53:09

The Zensah are lower leg compression sleeves. They aren't actually socks because they don't cover the feet. My lower legs have always been problematic and these seem to help. I figured that since Kyle Korver wears them (or something like them) and all the girls go crazy for him they must be cute. http://www.zensah.com/

From JeffC on Thu, May 29, 2008 at 10:54:28

Andy which sleeves are you using the recovery ones or the shin splint/calf ones? You will have to keep us posted on your experience with these things as time goes on.

From Andy on Thu, May 29, 2008 at 13:04:06

I bought the recovery sleeves. I didn't realize there were 2 different products until you asked.

Slow milesFast milesTotal Distance
9.000.009.00

My legs felt dead this morning so I kept the pace really easy.  It was a bit of a struggle but I was able to get the miles in.

Slow milesFast milesTotal Distance
10.000.0010.00

My legs are a little sore but other than that I felt good this morning.  The weather has been perfect for running this week.  I had to stop and rub my foot a few times to lessen the discomfort from the bunion.  It's not really the bone that hurts but the skin and soft tissue around it so I am going to try taping it to see if it will help. 

Slow milesFast milesTotal Distance
23.000.0023.00

AM 

Met the South Davis Road Runners at the BST and ran 7.5 miles with them. It was the same run as last week but I missed a turn at the end so it was a little shorter. I was able to run with a couple of runners most of the time so that was nice. I felt good and my downhill running was better than it has been. Drove back home, changed my shirt and shoes and grabbed a drink and went out for another 7.5. I should have left the other shoes on. My foot was killing me the entire run. I have to figure out how to minimize the discomfort.

PM

Kids were with their mom and I was very bored so instead of sitting around thinking how stupid it was that this was the first time I have had to myself in a long time and I couldn't think of anything to do, I decided to go for a run at 10:00.  I ran out to the Legacy Highway construction site and ran on the unfinished highway for a couple of miles.  I felt very good during the run and was able to get into a good rhythm.  I went about 8 miles, give or take.

Comments
From wheakory on Sun, Jun 01, 2008 at 01:52:42

Great work-outs Andy. Running at 10pm takes dedication and a strong will to become a better runner. Very nice mileage for you this week.

From Maria on Sun, Jun 01, 2008 at 16:12:57

Oohh, Andy - 23 miles in one day, you beat even Sasha! Very nice mileage. I'm very impressed that you can manage that much training with 3 kids at home and being a single dad.

Slow milesFast milesTotal Distance
10.000.0010.00

My legs felt heavy and tired.  The run was a bit of a struggle.  My foot was more painful than it has been.  I think that when my legs are more tired, it force my feet to do more of the work which causes the higher discomfort.

Slow milesFast milesTotal Distance
10.000.0010.00

I was very groggy when I got up this morning.  Not sure what is going on but it seems I feel this way every once in a while.  Kept the pace very slow and just put the miles in.

Comments
From Tom on Tue, Jun 03, 2008 at 18:35:37

I wonder if the fast 5K fairly soon after Ogden is contributing to the groggy factor. Seems like the older I get the longer it takes to recover from back-to-back races.

Most likely you're in a temporary phase that will pass soon. What's your next big race? WBR?

From Andy on Wed, Jun 04, 2008 at 00:03:23

I think that the grogginess is due to poor diet. I really don't eat like I should and it has been worse lately.

I'm not running WBR. I have a couple of 5k's planned around the 4th of July then the Northwest Passage relay on July 25th.

Slow milesFast milesTotal Distance
10.300.0010.30

Just did a mini hill run today.  I took a pumice stone to my foot last night and it seemed to help.  It is still a little sore but I think that this will take care of the issue.  My legs are still a little on the tired side for some reason.

Slow milesFast milesTotal Distance
9.000.009.00

Cold and rainy.  The weather this year has been crazy.  Felt alright during the run.  Had to cut the run a mile short because I am going on a field trip to Wheeler farm with my girls.

Comments
From Kim on Thu, Jun 05, 2008 at 09:54:10

Good Daddy!

From Lybi on Fri, Jun 06, 2008 at 09:41:38

I was going to say the same thing. What a great dad!

You run 10 miles every day? Wow. You are hardcore.

Slow milesFast milesTotal Distance
10.000.0010.00

Felt decent today.  My achilles tendons are a little tender.  I used to have chronic achilles pain but they haven't bothered me for a couple of years.  I had spurts of good running this morning.  It's weird how sometimes I feel real smooth and fluid when I run and other times I feel clunky and awkward.

Comments
From Clay on Fri, Jun 06, 2008 at 14:08:24

Good job getting it done today Andy, your fitness is coming along nicely.

Keep up the good work.

Slow milesFast milesTotal Distance
18.000.0018.00

What a cold and dreary morning.  Not your typical June weather.  I didn't feel particularly great to start the run so I decided to take the first loop easy.  Averaged 8:00/mile for the first 9 miles.  Stopped and got a drink and checked on the kids and headed out for the second 9.  I ran a different loop and it was a little hillier but I ran it 5 minutes faster.  I did have to stop a couple of times to rub my foot out but other than that I felt good.  I am going to make an appointment with a podiatrist to find out if there is anything that I can do about my foot.  Does anybody know a good "runner friendly" podiatrist?

Comments
From Tom on Sat, Jun 07, 2008 at 12:01:57

Nice job getting in the 18 miler in the rain/cold. Good luck finding a good podiatrist, if I hear of a good one I'll pass along the info.

Slow milesFast milesTotal Distance
8.000.008.00

Perfect morning for a run.  Ran down to the Legacy Parkway trail which is still under construction.  This should be a good place to run.  There were a few more bugs flying around than I would have liked.  Once I hit the trail, I kept the pace at 7:00/mile or faster.  Pace felt very comfortable.  It seems that running at a slightly faster pace forces me to have a little better form.

Slow milesFast milesTotal Distance
10.000.0010.00

Warmed up with 3 miles then ran a 4 mile tempo run.  The tempo miles were very inconsistent.  The first 2 miles were gravity assisted and the last two were relatively flat.  Splits were: 6:19, 6:25, 6:13, 6:19.  I have no idea why the second mile was so slow and why the 3rd mile was fast.  Cooled down with 3 more miles.  

Comments
From Tom on Mon, Jun 09, 2008 at 15:55:15

Nice job on the tempo run. I wonder if the garmin glitched on those middle 2 miles?

From Andy on Mon, Jun 09, 2008 at 16:21:45

It wasn't a Garmin glitch because I'm familiar enough with the route and it beeped when it was supposed to. I think I just fell asleep during the second mile and there were some cute girls that I was showing off for during the third mile.

From missee on Mon, Jun 09, 2008 at 17:14:21

Typical male -- showing off for the girls!!! LOL

From Cal on Mon, Jun 09, 2008 at 19:22:27

Nice tempo run Andy. What race is next on schedule?

From Andy on Mon, Jun 09, 2008 at 20:26:46

Cal - I have a 5k on June 28th and another on the 4th of July. After that it is the Northwest Passage Relay then the rest of the Grand Slam (PC, TOU, SGM).

From MichelleL on Tue, Jun 10, 2008 at 10:18:18

Good job on the tempo. Sometimes it takes my legs a couple of tempo miles to wake up. So what possessed you sign up for the grand slam? Deseret News isn't part of the grand slam?

From josse on Tue, Jun 10, 2008 at 10:22:19

Des News is part of the GS but there are 5 you can choose so if you can't make one of them you have an alternate. You only have to run 4 of them.

From Andy on Tue, Jun 10, 2008 at 11:03:22

I had a momentary lapse of sanity when I signed up. When I registered there was only one faster person signed up which was part of the motivation. Two more fast guys have signed up so my hopes of an overall award is out the window.

Des News is an alternate but if you run it instead of one of the main 4 then you are not considered for an award.

Slow milesFast milesTotal Distance
10.000.0010.00

Very easy paced miles.  I should have run less miles because 10 miles is a little too long for a recovery run.  I'm not sure if it is better to run 10 a day or go 10, 12, 8, 12 , 8.  I guess the better solution is to run 2 shorter runs on the easy days but time constraints make that a little difficult.

Slow milesFast milesTotal Distance
10.300.0010.30

It must be Wednesday because it is rainy and cold.  Ran up to the Bountiful temple and back home again.  The downhill form is starting to come around.  It is still a little sloppy but I am beginning to feel like I have control of myself coming down.  My legs are still feeling a little worn out but I guess that is an indication of decent training.

Slow milesFast milesTotal Distance
12.500.0012.50

Felt good during the run this morning. It was supposed to be a 10 miler but I miscalculated the route and ended up a little short. My left knee and hamstring started to ache towards the end.

I thought that I was done for the day.  When I went to take my son to school I realized that I locked my keys in my car.  I didn't have time to look for the spare set of keys so we rode our bikes to his school.  I couldn't find the spare anywhere in the house and I had to get my daughter's to their end of year kindergarten testing so I put them in the stroller and ran them to the school.   I was in street clothes, non-running shoes and it was not a jogging stroller.  So I got an extra 3 miles for the day.
 

Comments
From missee on Thu, Jun 12, 2008 at 15:32:10

so.................did you get your keys out? I have a slim jim tool, if you need to borrow it! The pop-up locks are the easiest to open.

I think, under the circumstances, you get more credit than just the three miles. Running under those conditions is the equivalent to at least 5 miles, in my humble opinion!

Until recently I've always ridden bikes to school w/ my kids. It lots of fun.

From Benn on Thu, Jun 12, 2008 at 15:39:38

Sounds like you're lucky to live close to stuff you need to get to... I live in the middle of no where, it'd be 5 miles just to the nearest village and about 15 to the nearest city haha.

From Andy on Thu, Jun 12, 2008 at 15:44:08

Thanks for the offer missee. I ended up calling a lock smith.

Benn - I probably could ride a bike or run to most places that I need to go (except for work) but I still have the mindset that you have to drive everywhere.

Slow milesFast milesTotal Distance
9.100.009.10

Ran out to the Legacy Highway trail and ran on it for a couple of miles.  My feet and ankles are a little sore from running in dress shoes yesterday. 

Comments
From missee on Fri, Jun 13, 2008 at 10:24:23

Definitely reminds you of the importance of good running shoes!

Slow milesFast milesTotal Distance
20.500.0020.50

Ran to the Parish Lane trail head of the BST to meet the South Davis Road Runners. I underestimated how far it was and ended up missing them. I ran the trail and was able to see a couple of the guys as they were on their way back. This run had a lot of hill running in it. This was a good test for the legs that I have been assigned for the WBR. The uphill was slow and painful and it has me worried. The last couple of miles were a bit of a struggle because I pushed too hard on the hills. I would have liked to have felt a little stronger at the end but it was still a good run.  I saw a lot more runners on the road and trail today than I normally do.  It seemed like there were a lot of "running couples".  I'm not sure if this really was the case or it is just something that I noticed because of my state of mind.

Comments
From missee on Sat, Jun 14, 2008 at 15:41:29

Wow! 20.5 miles!! That's quite a distance. I haven't run that far since I was training for Salt Lake Marathon 2007!

You probably saw more running couples today because they both have Saturday off..........and definitely cuz of your statement of mind.

From Cal on Mon, Jun 16, 2008 at 10:53:33

You'll do awesome at the WBR! It's going to be fun!

Slow milesFast milesTotal Distance
9.000.009.00

Warmed up with 3 easy miles then ran a 4 mile tempo run.  Averaged 6:17/mile and was able to maintain a consistent pace throughout the run.  Effort felt good and I was happy with the workout.  Cooled down with 2 easy miles.  Mileage will be low this week because of WBR.

Comments
From Tom on Mon, Jun 16, 2008 at 11:14:51

Great tempo run Andy, you're running very strong.

What legs are you doing for WBR and what time does your team start?

From Andy on Mon, Jun 16, 2008 at 11:17:27

I was a last minute fill in on Cal's team (I also work with a guy who is on his team). I am runner 11 and I think we start at 10:20 but am not positive.

From missee on Mon, Jun 16, 2008 at 14:54:44

Good luck on WBR!!!

Slow milesFast milesTotal Distance
9.000.009.00

My legs are completely dead today.  Kept the pace very slow.  There seemed to be a lot more people out exercising today than usual.

Comments
From cody on Tue, Jun 17, 2008 at 09:41:02

It seems they are cramming for WBR??

From Andy on Tue, Jun 17, 2008 at 09:45:30

I think that you are right. I saw a group of about 10 or 11 women running together and assumed that it was a WBR team.

Slow milesFast milesTotal Distance
7.200.007.20

My legs are still completely dead.  I cut the run short because I want them to be fresh this weekend.  After 4 miles they started to feel a little better but they still felt pretty heavy.

Comments
From Tom on Wed, Jun 18, 2008 at 10:29:45

My legs felt way dead today too. What's up with that? Maybe it's just that pre-race weirdness that more in the brain than in the legs.

Slow milesFast milesTotal Distance
8.200.008.20

Had a little more pep in my legs this morning.  They still feel a little heavy but they are getting better.  Ran the first half carrying 3 curling irons (don't ask).

Comments
From Cal on Thu, Jun 19, 2008 at 12:51:38

Are all the arrangements made to meet up tomorrow? I presume that we're picking you up in Woods Cross or something like that, right?

From missee on Thu, Jun 19, 2008 at 15:40:43

ok, you CANNOT say that you ran the first 1/2 carrying curling irons and tell us not to ask!!! I have to ask. Why? And.....were they 1/2", 3/4", or 1", or even 1 1/2" diameter??? LOL

From Andy on Thu, Jun 19, 2008 at 19:49:23

Cal - I am meeting at Kevin's house tomorrow morning. We decided that it would be easier to have my car at his house on Saturday so I wouldn't have to worry about getting a ride home. Are you ready?

Missee - My kid's mom left them at my house and I ran them up to her so she would have them to get ready for work. There was one big one, on little one and a flat iron.

From missee on Fri, Jun 20, 2008 at 01:28:21

That was mighty nice of you. I'm sure she appreciated it.

Race: Wasatch Back Relay (Leg 11) (3.9 Miles) 00:29:18
Slow milesFast milesTotal Distance
0.003.903.90

I hadn’t planned on running WBR this year (translation: I don’t have enough friends to put a team together) but a coworker had a couple of last minute dropouts from his team and asked if I would be interested in running with them.  Turns out that this was Cal and Marcie’s team which was a neat coincidence.  I was in van 2 but we drove up to the start to pick up the packets and see van 1 start the race at 10:20 a.m.  We pulled in right as the 10:20 runners were starting so we really didn’t get to see the runners off.   We went to the grocery store to pick up a few things then drove to exchange 6 to wait for our turn to run.  It was really hot while we were waiting at the park and I was really concerned because I’m not a very good hot weather runner.   After a couple of hours of hanging around the park, van 1 came in right when we were expecting them and we were off.  

My first leg was a 3.9 mile run from Pineview reservoir towards Snow Basin.  The first 3 miles climbed 900 feet and the last 0.9 miles dropped 350 feet.  My plan was just to bear down and plug along for the climb then let it rip once I hit the downhill.  I started at 5:10 p.m. and it was very hot.  I told the van to meet me at the 2 mile marker for some water.  I quickly realized that this was a mistake because I had a dry mouth immediately.  Fortunately, the crew also new this was a mistake and was waiting for me at mile 1 and gave me a water bottle.  For the first 3 miles I just focused on passing runners ahead of me or counting down until I got to the 3 mile marker where I would hit the downhill.  I think that I had a decent effort and was close to puke pace much of the climb.  I did hold back a little because I knew I had two more legs to run.  Once I hit the peak of the run and started the downhill, I opened up a lot and was able to push the pace coming down.  I was surprised at how well my downhill running was.  Averaged 5:27 pace for the last 0.9 miles and 7:25/mile for the entire run.  I ran the entire leg in 29:18 which was about 20 seconds faster than I planned so I was happy with the results (I passed 18 runners).

After runner 12 finished, we drove to East Canyon reservoir and crashed until it was our turn to run again.  I didn’t sleep at all but was able to relax for about an hour after eating before it was our turn to run again.

Race: Wasatch Back Relay (Legs 23 and 35) (11.5 Miles) 01:15:54, Place overall: 39, Place in age division: 2
Slow milesFast milesTotal Distance
0.0011.5011.50

The entire time that our van was on for the second leg, I was very nauseous. I wasn’t sure if it was because I was so tired or if I was just getting car sick. It was probably a combination of the two. Every time that we would stop to support a runner, I would get out and walk around to see if I could shake the nausea but it didn’t seem to help. My second leg started at 1:15 a.m. and I wasn’t sure what to expect. It was 4.6 miles and had a net elevation gain of 112 feet (dropped 200 feet and climbed 312 feet). I took off a couple of seconds after another fastish runner. This turned out to be a good thing because my GPS didn’t grab a signal so I was able to use the other runner to push the pace. He would gap me during the slight down grades and I was able to gain on him during the uphill sections. We played this game for the first 2 miles until I was able to finally move past him. I used the fear of him passing me as motivation to maintain a decent pace for the entire run. I was able to estimate my distance based on my time and picked it up for the last mile. I ran this leg in 30:15 which was 1 minute faster than I predicted (passed 7 runners during this leg – the competition was really thinning out at this point).

We were lucky enough to spend our downtime between legs 2 and 3 at a cabin in Midway. I was able to get 2 hours of solid sleep until it was time to head to the final major exchange. Saw Logan and Adam here and was able to get an update on the FRB teams.
My last leg started at the top of Ragnar and was 6.9 miles of mostly downhill. The first mile had a slight elevation gain and I thought that the rest of the run was all downhill. My only goal for this leg was to avoid being passed by the FRB. I knew our projected finish times were close (even though they started 6.5 hours later) and I thought that they would catch us during the last 2 legs. Our runners that had to run up Guardsman Pass (legs 33 and 34) were incredible. In fact, they were too fast because as we were approaching the top of Ragnar, I knew that if I waited in the van I wasn’t going to have enough time to take care of business. I got out of the van and ran the last 1/4 mile to the exchange so I could spend some quality time in the Honey Bucket. As I exited the Honey Bucket, I could see Cal approaching the exchange. I ran down to get the bracelet and took off. I felt bad for blowing this exchange after Cal worked so hard powering up Ragnar. There was a decent climb to start and I was immediately at puke pace. This was way too early to feel this way. I was able to hold it off and was relieved to hit the downhill. As I started running downhill I was hit with a nasty side stitch from all of the jarring. This lasted until the 2 mile marker and was very frustrating because I could never get in a groove. Hit a good uphill section at mile 2.75 which I didn’t expect. It was very difficult to transition from the severe downhill to the steep uphill. I got nauseous as soon as the uphill started and wasn’t able to shake the feeling until I started going downhill again. My downhill pace wasn’t as fast as I hoped. At 3.5 miles I about died when I saw the hill that I had to climb. Once again I struggled with the transition from downhill to uphill running. I crested the last hill at mile 4 (picked off 2 runners during the climb) and was pretty sure that the rest was all downhill. I could see one runner a little ways ahead of me but wasn’t sure if I could catch him. I decided to use this as motivation to push the pace. Once I saw the 1 mile to go sign, I finally was able to open it up. I was closing the gap on the runner ahead but thought I was going to run out of road. Eventually got past him and kept the hammer down so he wouldn’t pass me again. Ran the last mile in 5:45. Unfortunately, the other 6 miles were quite a bit slower than I planned. Total time for the 6.9 miles (Garmin measured 7.1) was 45:39 which was 5 minutes slower than projected. I think that the projection was a little too aggressive and didn’t take into account the fatigue factor due to sleep deprivation.

I had a really good time and the team I was on was a lot of fun but I'm not sure that I really enjoy relays. After the Northwest Passage relay next month, I'm not sure if I will do another. The first FRB team came in just a few minutes after us and the second team was coming in as we were leaving and I'm glad I was able to see them finish.

Comments
From Jon on Sat, Jun 21, 2008 at 23:56:04

Nice job today! I did leg 11 last year and loved it, though the last leg was shorter. I agree that those surprise uphills are nasty! And the projection for that leg is way aggressive- it doesn't account for fatigue or how steep the downhills are. Good job, Andy!

From missee on Mon, Jun 23, 2008 at 01:43:23

Wow! Sounds like you did a great job! I'm impressed!

Slow milesFast milesTotal Distance
8.000.008.00

I am so sore.  It's not the same kind of soreness as post-marathon soreness but my legs hurt all over.  I'm not sure if it is from the brutal downhill or poor post race diet.  I didn't eat until late Saturday and realized last night at 8 o'clock that I hadn't eaten anything all day.  Not the best way to recover from a race.  I was going to do 2 5k's in the next couple of weeks but have now decided to skip the 5k this weekend and only run the 4th of July 5k.  

Slow milesFast milesTotal Distance
5.000.005.00

I can not believe how sore my legs are. I was planning on getting back up to my 10 miles/day schedule but my legs refused.  I'm just going to take it easy this week so my legs can fully recover then hit the training hard.

Comments
From Jon on Tue, Jun 24, 2008 at 10:07:34

Yeah, I'm as sore as after a marathon! Ouch! Take it easy to avoid injury.

From Tom on Tue, Jun 24, 2008 at 18:25:53

Those downhill WBR legs are just ruthless, especially when you have to run one for legs 1 or 2.

Good luck with the recovery.

Slow milesFast milesTotal Distance
8.000.008.00

Starting to feel a little better but my legs are still very sore.  I was able to get a lot of sleep yesterday/last night so I think that I am all caught up with sleep now.  Not it's just a matter of getting my legs recovered.  Ran along the LHT which is getting closer to being completed.

Comments
From missee on Wed, Jun 25, 2008 at 16:44:05

Maybe some cross-training would help with the recovery.

Slow milesFast milesTotal Distance
9.000.009.00

Still not feeling well.  Not as much leg soreness but felt yucky all over.

Slow milesFast milesTotal Distance
10.000.0010.00

A little better every day.  My muscles aren't sore anymore but I do have some discomfort in my left knee and right tibia.  First 7 miles were good but I started to wear down towards the end.  At least I feel as though I am heading in the right direction.

Comments
From MarcieJ on Fri, Jun 27, 2008 at 12:36:25

My legs and body have felt absolutely trashed this week too. SO fatigued! It was nice to meet you at the race. I didnt realize it was Andy from the blog til towards the end of the relay. Great job up there and thanks for helping shave so much time off from last year! You rocked!

Slow milesFast milesTotal Distance
15.500.0015.50

Ran up to meet the running club and 400 North and Davis Blvd which is a bit of a climb from my house (4+ miles).  Ran along Davis Blvd with a few runners in the club.  It was nice to run with others as I'm sure I would have struggled if I were alone.  Averaged 7:30/mile for the 7+ miles.  Ran the 4 miles back home and started to really struggle during the last mile.  I had an insatiable hunger and felt hypoglycemic.  It was a real struggle but I plugged along and made it home.

It feels like I'm starting to loose my mojo (not sure that I had any to begin with).  My desire to run in waning.  I know this most likely stems from my feeling lost in general but I always hoped that running would be a good refuge. 

Comments
From Tom on Sat, Jun 28, 2008 at 13:02:44

Andy I think we all have periods where we lose the mojo a bit. I wish you the best of luck in finding the right balance of everything you have going on in your life right now. Hopefully the running can be a refuge and not something that just adds to the stresses of life.

Slow milesFast milesTotal Distance
7.000.007.00

Drove up to the mouth of Mueller Park canyon and ran up to elephant rock.  This has always been a good therapeutic run for me and I was hoping that it would help clear my mind.  I felt really good going up.  I just wanted to run at a nice comfortable pace.  Got to the top and hung out for a little while and enjoyed the view.  On the way back down, I turned a corner and there was a huge moose right in the middle of the trail.  Fortunately, it was more scared than I was and it took off down the canyon.  Pace felt really good coming down also.  This was a lot less death defying than last time I run up to the rock because there was no snow.  A good run overall and I think it served it's purpose.

Comments
From Kim on Sun, Jun 29, 2008 at 20:05:16

I'm glad the run served it's purpose! I tell people that running is cheaper than therapy! Even with buying the gear, paying race fees and traveling to races! Glad the moose was more scared than you! I'm not sure what I would do if I ended up looking face to face with a huge animal like that on my run!

Slow milesFast milesTotal Distance
10.000.0010.00

My legs were a little tired from running last night.  I decided to try a tempo run anyways.  Warmed up with 3 easy miles then ran 3 miles at tempo pace (6:23/mile).  I was planning on 4 but my left hamstring started to get really sore and I thought it would be ill advised to proceed.  Ran 4 more easy miles home.

Finished June with 268.9 miles and 1,645.5 for the first half of the year.  This is 235 miles more than last year.  I'm running more but don't really feel like I'm improving. I guess all of those miles are going somewhere and will pay off in the long run.

Comments
From Tom on Mon, Jun 30, 2008 at 18:32:46

Good job on the workout and the miles for the month and year. Lately I kind of feel like you about the lack of improvement. HOpefully we're just seeing a bit of a lull after the aggressive winter/spring racing season and we'll be seeing a big boost in fitness/performance toward the end of summer.

Slow milesFast milesTotal Distance
18.000.0018.00

AM 

Started out feeling very worn out. The first loop was quite a struggle and I considered just running an easy 5 for the day. Started to feel better as I got going and was able to run the full10. It was a very slow paced run.

PM 

Had to get out so I drove up to the Parrish trail head of the BST.  Went out 4 miles then returned to the car.  It was hot but I don't feel like I struggled at all from the heat.  I really need to find a way out of this funk. 

Slow milesFast milesTotal Distance
9.000.009.00

Very, very tired this morning.  My legs are completely trashed.  Will take it easy tomorrow so I will be ready for the 5k on Friday.

Comments
From huans32 on Wed, Jul 02, 2008 at 10:23:36

So which 5k are you planning on doing for the 4th?? I havent decided on one yet.

From Andy on Wed, Jul 02, 2008 at 11:29:50

I'm running the one in Centerville (http://www.centervilleut.net/home.4thjuly.html ). The race director was explaining the course to me and when I mapped it out it was shorter than a 5k. I'm not sure if they add on to the course somewhere to make it a true 5k. I take my kids to the parade every year so I figured I may as well run the race this year.

Slow milesFast milesTotal Distance
6.000.006.00

Very easy recovery run because my legs feel like a ton of bricks. I'm not expecting anything spectacular tomorrow if my legs continue to feel this way.

Comments
From huans32 on Thu, Jul 03, 2008 at 10:11:04

Good luck on your 5k. Might do one closer to my place too. Your planning on the 10k at DesNews?

From Tom on Thu, Jul 03, 2008 at 10:44:27

Good luck on the race Andy. I'm betting your legs will feel fresh and ready to go tomorrow.

From JeffC on Thu, Jul 03, 2008 at 11:00:27

You've had bricks in your legs for a few days now, I'm sure you will be ready to rock tomorrow. With this nice easy recovery run you will be rocking. Good luck.

Race: Centerville Freedom Run 5k (3.1 Miles) 00:18:50, Place overall: 10, Place in age division: 1
Slow milesFast milesTotal Distance
2.503.105.60

I've been in quite a funk lately and was hoping for a big breakthrough race to help me snap out of it.  I ran 2 miles to warm up and was feeling pretty fatigued.  It was warm (80 degrees) but there was a nice cloud cover so the sun wasn't beating down on us.  As is always the case when I run 5k's I just want to hold 6:00/mile pace the entire race.  The first mile has a nice little climb so I expected the split to be around 6:15 then hoped to make up the difference the rest of the race.  Started out running with Jeremy Holt (Dave's cousin) and we stuck together for the first mile.  Started out in the top 10 (I think) and pretty much stayed in the same position the entire race.  First mile was 6:13 and felt decent.  The second mile has a nice little downhill section and I thought I would come in under 6:00.  It felt like I picked it up but the split was 6:03.  I just couldn't dig in and force myself to push the pace.  Averaged 5:58 over the last 1.1 but was passed by two runners.  One was early in the 3rd mile and the other was coming down the home stretch.  He was really moving and I knew that I didn't have the foot speed to beat him so I let him go.  Crossed the finish line in 18:50 - pretty much right on with what the course tool predicts for a 6:00/mile 5k.  I started dry heaving after I finished so I guess that means that it was a good effort.  I don't know my exact finishing place but I think it was around 10th.  I took first place for my age group (M35-39) which was a surprise because I thought a couple of the guys ahead of me were older.  I didn't stick around for the awards ceremony because I had to rush home to get the kids ready to go to the parade.  I seem to be stuck at 6:00/mile pace for 5k's.  I know that physically I have more but I just can not convince myself to deal with the discomfort.  This is most likely due to running so little at a faster pace.  So, it wasn't the break through that I was hoping for but it was still a decent run.

Comments
From JeffC on Fri, Jul 04, 2008 at 16:03:15

Considering your previous week of running with legs of "bricks" that is a nice race...Good Job! Wish I could find your sub 20 5k speed.

From Tom on Fri, Jul 04, 2008 at 20:46:27

Andy great effort after a dead-legged week. Hope this snaps you out of that funk. If you can figure out that discomfort mastery please teach me. 6 min/mi. is the best I've ever been able to muster as well for a 5K.

Slow milesFast milesTotal Distance
20.100.0020.10

Started out by running 5 laps around the neighborhood totaling 10.5 miles. Pace was around 8:00/mile and I felt unmotivated. Decided that I would sneak off to meet the running club while the kids were still asleep. Ran with Jeremy and Jasmine which helped me push the pace. Averaged 7:20 for 6 miles and the last mile was in 7:00. It is amazing how much easier it is to run with others. When I am alone, I feel like I am just plugging along. When I get with others, the pace is so much more comfortable and I am able to hold a quicker pace. Came home, checked on the kids and ran 3.7 more miles around the neighborhood.

Comments
From Missee on Sat, Jul 05, 2008 at 20:36:11

Can't deny POP - Power of a Parter(s)!!! I wouldn't run 1/2 what I do if I didn't have my awesome running partner!

Keep it up!

Slow milesFast milesTotal Distance
10.000.0010.00

Warmed up with 3 easy miles then ran 4 miles at tempo pace.  First 2 miles felt very comfortable (6:28, 6:25) then my legs started to feel sore.  Probably from the race on Friday and 20 miler on Saturday.  Third mile was 6:27 and I started to really struggle during the 4th mile.  Kind of frustrating since I felt so good during the first 2 miles.  Fourth mile was 6:09 which explains why it felt so tough.  I guess that since it was the last mile, I subconsciously increased the effort.  Finished with 3 more miles at an easy pace.

Slow milesFast milesTotal Distance
8.000.008.00

Easy recovery run.

I just saw this commercial for New Balance and thought it was hilarious.  Some may not consider it family friendly but it is funny.
 

Comments
From missee on Wed, Jul 09, 2008 at 17:17:11

I don't have tv programming and haven't seen that commercial, so I thank you for enlightening me. It is awesome!

Slow milesFast milesTotal Distance
12.000.0012.00

I am trying to fight off a cold.  It's more of an annoyance than anything else and I hope it doesn't get any worse.  I've been a little lazy about my pace lately so I tried to keep a little quicker pace today.  Felt good for the most part.

Comments
From missee on Wed, Jul 09, 2008 at 17:21:24

Hope you win your fight against the cold. Eat lots of junk food! That always helps me! LOL

Slow milesFast milesTotal Distance
0.000.000.00

Too sick to run.  Hopefully I will be back at it tomorrow.

Comments
From Kim on Thu, Jul 10, 2008 at 10:01:41

Get better soon Andy!

From JeffC on Thu, Jul 10, 2008 at 10:43:17

Hope you feel better after a nice day off. Get well soon.

From Cal on Thu, Jul 10, 2008 at 10:58:22

Good luck on a quick recovery.

From huans32 on Thu, Jul 10, 2008 at 12:37:10

Hope you getting feeling soon. And I am sure you will come back stronger for taking the day off.

From Tom on Thu, Jul 10, 2008 at 18:12:46

Hope you can get better quick! Enjoy taking it nice and easy today.

Slow milesFast milesTotal Distance
0.000.000.00

Still too sick to run.  

Comments
From Cal on Fri, Jul 11, 2008 at 10:28:15

That bites. What are your symptoms?

From Andy on Fri, Jul 11, 2008 at 15:27:25

A little bit of everything. I thought it was just a head cold but now I have some flu like symptoms too. It seems like I get this exact same bug a couple of times a year. I usually run through it but decided to be a little more cautious this time.

Slow milesFast milesTotal Distance
8.000.008.00

Still struggling with the sickness but wanted to get a few miles in anyway.  It was slow and painful.  I was really low on energy.  Hopefully I will feel well enough to get a long run in tomorrow.

Comments
From josse on Sat, Jul 12, 2008 at 14:34:16

Take it easy, you don't want to dig yourself in a hole that is hard to get out of. I would skip the long run this week and just rest.

Slow milesFast milesTotal Distance
0.000.000.00

Decided to take Josse's advice and take one more day off (she and my mom have the same name so I feel extra guilty if I don't do what she says).  I'm not sure if this illness has hit me harder or if I just lost some of my die-hardedness.

Comments
From josse on Sun, Jul 13, 2008 at 11:47:54

Good boy!!!! I like when runners can use their brains:)

From josse on Sun, Jul 13, 2008 at 11:49:02

You don't find very many Josse's out there. How does she spell her name?

From Andy on Sun, Jul 13, 2008 at 22:09:54

Josie. She is from Croatia and it is short for Jositza (yo-zit-za).

Slow milesFast milesTotal Distance
9.000.009.00

My energy level is still very low.  I just can't seem to shake this bug.  I did feel a little better than Saturday but the run was still a struggle.

Comments
From Tom on Mon, Jul 14, 2008 at 18:36:29

Good job getting out even though you're still feeling lousy. Hope it's all better from here on out.

Slow milesFast milesTotal Distance
10.000.0010.00

I'm starting to feel a little better. Still not 100% but am getting there.

Comments
From JeffC on Tue, Jul 15, 2008 at 10:39:28

Glad to hear you are feeling better.

From Huans32 on Tue, Jul 15, 2008 at 13:06:12

Good to hear you are feeling better. Got to get you ready to defend your title next Thur. Your going to do awesome man. And hope to see you at the starting line.

Slow milesFast milesTotal Distance
10.000.0010.00

Very, very, very sleepy this morning.  I struggled during the run but it was a different kind of struggle than it has been the past week so I know that I am getting better. 

Comments
From missee on Wed, Jul 16, 2008 at 16:57:58

Hopefully you complete your recovery soon. It is no fun to feel under the weather!!!

From Jon on Wed, Jul 16, 2008 at 19:05:29

How can you get a cold in the summer??? Get better.

Slow milesFast milesTotal Distance
10.000.0010.00

Feel better but the pace is still slow.

Comments
From JeffC on Thu, Jul 17, 2008 at 10:45:40

At least you are able to get out and get the run in. Glad to hear you are doing better. Your faster pace will be back next week.

Slow milesFast milesTotal Distance
10.000.0010.00

Almost there.  Legs are still a little heavy but I am getting close to full strength.

Comments
From RivertonPaul on Fri, Jul 18, 2008 at 10:43:25

Glad to see you are on the mend. Are you running Des News, or just the other official Slam marathons?

From JeffC on Fri, Jul 18, 2008 at 11:01:46

Great news Andy! Hopefully you've got that summer cold out of the way now so you have to worry about it for the rest of the year.

From Andy on Fri, Jul 18, 2008 at 13:16:12

Thanks Jeff. This one seemed to hit me a little harder than usual.

Paul - I am only running the official Slam marathons so no Des News for me.

Slow milesFast milesTotal Distance
20.000.0020.00

Just plugging away.  Nothing too exciting.

Comments
From Tom on Sat, Jul 19, 2008 at 14:32:33

Andy I think anytime you can get in a 20-miler it's noteworthy, maybe even a little bit exciting. Good to see you plugging away and doing better after the illness week.

From missee on Tue, Jul 22, 2008 at 12:45:05

20 miles of "nothing too exciting" has got to be....ummm.........boring!

Hopefully your next long run will have some excitement in it!

Slow milesFast milesTotal Distance
10.000.0010.00

Warmed up with 3 miles then ran 5 miles at tempo pace.  Averaged 6:30/mile and felt decent.  Cooled down with 2 more miles.

Comments
From Jon on Mon, Jul 21, 2008 at 12:01:09

Feeling better?

From cody on Mon, Jul 21, 2008 at 12:02:35

Looking Good. Looks like you are ready to roll!

From Andy on Mon, Jul 21, 2008 at 12:27:07

Jon - I'm probably 95% now. It's tough to get old because little colds really take their toll.

From Tom on Mon, Jul 21, 2008 at 12:36:43

Nice job on the tempo run Andy.

From huans32 on Mon, Jul 21, 2008 at 16:14:21

Sweet. Sounds like your on the upward mend again. And good to go at DesNews.

Slow milesFast milesTotal Distance
8.500.008.50

Recovery run along the LHT until I got kicked off.  I guess it really isn't open yet.  I didn't think that the "Trail Closed - No Trespassing" signs applied to me.

Comments
From missee on Tue, Jul 22, 2008 at 12:41:16

LOL - What other rules do you feel don't apply to you?? ;-)

You didn't get arrested, did you?

I always ignore those signs, too, unless there is a pic of a dog underneath! When I run in WY in the hills, sometimes I come across No Trespassing signs and I ignore them. I figure they are talking about motor vehicles!

From huans32 on Tue, Jul 22, 2008 at 13:18:13

At your pace too. I dont think they should apply to you. Your there and gone before anyone notices. Good job man. So how you feeling for DesNews??

From Andy on Tue, Jul 22, 2008 at 13:21:53

Missee - I look at each rule on an individual basis and decide if it applies to me. I didn't get arrested, just asked to leave the trail by a couple of construction workers.

Mark - I'm not running DesNews this year. The marathon is too brutal and I don't think that I will run it again and I'm not running the 10k because I am running the Northwest Passage Relay on Friday and Saturday and want to be well rested.

From huans32 on Tue, Jul 22, 2008 at 15:52:07

Very wise choice man. Rest up for it and good luck. Cant wait to read the report. And good luck at the Corp Games.

Slow milesFast milesTotal Distance
12.000.0012.00

Sore at the start but felt better towards the end of the run.

Slow milesFast milesTotal Distance
8.000.008.00

Lower mileage in preparation for the relay.  Felt good so I think I'm ready to roll.

Comments
From huans32 on Fri, Jul 25, 2008 at 10:06:20

Posting this a bit late. But GL on Fri and Sat on your relay race man. Good to hear your ready to roll. Cant wait to hear how it all will pan out. Good luck your going to do awesome.

From Tom on Fri, Jul 25, 2008 at 22:29:41

Good luck with the relay!

Race: Northwest Passage Relay (Legs 7 & 11) (184.9 Miles) 20:31:02, Place overall: 2, Place in age division: 1
Slow milesFast milesTotal Distance
1.508.5510.05

I needed a get away and some “me time” so when Paul sent out the call for people to run the Northwest Passage Relay I jumped at the opportunity. After running the Wasatch Back Relay I started to question my decision. Relays definitely are not my strength. After the team was put together it looked like we had a really good shot at winning. Unfortunately, a few drop outs left us short handed (or is that short footed) and while we were still competitive, the win was less certain.

We were originally scheduled to start at 4:00 p.m. but moved our start time to 2:00 because we were in jeopardy of coming into the first two major exchanges (6 and 12) after the cutoff times. The only issue with moving the start time up was that Dave was going to meet us along the route and this left little room for error. An ultra team from runningshoes.com was the only team to start after us (3:30) and we figured would be our stiffest competition.

I met Craig at SeaTac and we waited for Mark to get in. Once he arrived, we picked up the van, grabbed a bite to eat then drove to Bellingham. We did a little grocery shopping in Bellingham and bought way too much food. We hardly ate any of the food that we bought. We had a couple of hours to kill until it was our time to run so we just hung out at the park. It was a really beautiful area.

Since we only had 4 runners in our van, two people were going to run 4 legs and 2 would have to run 5. Dave had to be runner 12 since we were picking him up along the route. I was originally penciled in as runner 11 but it made more sense logistically for me to be runner 7 and leave runners 10 and 11 as the open slots. In hindsight, since I was the slowest runner in the van, I probably shouldn’t have been running the leg with the most miles.

I warmed up with a 1.5 miles and was ready to go. A guy from an ultra team came stumbling in while I was waiting for Cody and he was not looking good. They got him to a stretcher and started an IV and he was completely unresponsive. This isn’t something that I wanted to see before starting my run. Cody came flying in and passed me the baton. My first leg was 3.95 miles (according to my Garmin) and started at 6:12 p.m. The first mile was rolling then there was about a 50 foot gain over the next ½ mile then another mile of slight elevation gain. The last mile climbed 425 feet and I was not looking forward to it. My biggest concern was that there were about a million turns and I knew that I was going to get lost. There weren’t many teams around us so I was on my own. Right before the big climb, I was sure that I was lost but could see somebody ahead so I assumed I was alright. The climb absolutely killed my legs. It’s one of those hills where walking is probably as fast as running (I promise that I ran the entire thing). Eventually got to the top and passed off to Craig. Total time was 29:07 (7:22/mile) which was 1 minute ahead of schedule.

I still had one more run in this set of legs before I could rest. At 8:07 I started my next run (leg 11) and it was supposed to be easy. It started with a 200 foot drop over the first mile then was completely flat for 3.6 more miles (4.6 total miles). The first mile went really well (6:06) then my legs started to rebel. I averaged 6:45 over the flat miles which was 15 seconds/mile slower than I wanted. Total time for the run was 30:15 (6:37/mile) and I gave back 1 minute. I figured that I was alright since I came out even for the 2 runs. I was happy to see Dave at the exchange because there was some question as to whether or not he could make it in time. There was some confusion since I didn’t know what he looked like and I wasn’t sure who I was supposed to be handing off to.

We talked with van 1 for a bit at the exchange and we decided that it made more sense for Dave to run the extra leg during the next set instead of me since leg 19 was so long. I’m glad that Dave was still on the road while we were discussing this. This is also where Cody offered up his services for an extra leg during the last set in case we needed the help. After Dave finished his run, we drove to Mt. Vernon and stopped at Denny’s for some food. I decided that I was more tired than I was hungry so I made a sandwich and took about a 45 minute nap while they ate. I was happy that I did this but the decision may have hurt me later in the race.

Race: NWP Relay (Legs 19, 31 & 35) (184.9 Miles) 20:31:02, Place overall: 2, Place in age division: 1
Slow milesFast milesTotal Distance
0.0018.8018.80

My next run (leg 19) started at 11:53 p.m. and it was going to be a tough one. It was 8.5 miles and had a couple of nice climbs in the middle. The exchange zone was really weird and it seems that nobody knew how to use it correctly. The runner coming in was supposed to come in on one side of the cones and pass to the runner on the other side. We all thought that there were 2 staging areas and when Cody came in we collided. I guess it was a good way to jump start my heart. A funny side note: as I headed out I passed a couple of bars and there were a couple of drunk ladies stumbling down the side walk. One of them yelled out “I love you” and I thought it was kind of funny. I started running in a forest on an Indian reservation and it was completely pitch black. It was a little spooky. I kept expecting Jason Voorhees to jump out of the trees. I was able to pass a few runners during this leg which made it a little more entertaining. My pace was a little slow but I consciously held back because I wanted to conserve energy for subsequent legs. My total time was 1:02:18 (7:09/mile) which was 19 seconds behind the projection for this leg. The only problem is that the projection was based on an open slot which we put at 7:00/mile. My pace should have been closer to 6:45/mile. I was a little disappointed.

I have to mention that during this set of legs both Mark and Dave ran back to back legs and did incredible. They weren’t easy legs either. Hooked up with van 1 (with about 2 seconds to spare) and sent them on their way. Craig’s achilles were really causing him problems so we asked Cody if he could join us for our last set of legs. We went to the next major exchange to try to get some sleep. Just as I was falling asleep in the high school gym the fire alarm went off. It was going for 10 minutes and we finally decided to drive somewhere a little more quiet. Just as we were pulling out, they turned it off so we went back into the gym. I was able to get about an hour of sleep before I woke up. I tried to freshen up and get ready for my next run. I ate a banana and a piece of bread and was feeling alright. I was looking forward to getting my last run in (or so I thought).

My fourth run started at 6:56 a.m. and was 6.6 miles. The first 2 miles were slightly down then I climbed 150 feet over ½ mile. After a short drop I had another steady climb for a mile. There was a decent drop for a mile then it was flat for 2 miles. The first mile was alright (6:29) but then the wheels completely fell off. My pace slowed and I was hurting. I was completely glycogen depleted. I thought that I could hear a runner behind me and my only motivation for the rest of the run was that I was not going to be the only person on the team to get passed by somebody. I continued to plug along but it was a death march. Total time was 44:41 (7:03/mile) and was exactly what was projected (once again based on the 7:00/mile open slot pace). After passing the baton to Craig I got really light headed and almost passed out.

Since Dave already ran back to back legs during the last set of runs, I knew that it would be too much to ask for him to do it again. I refueled the best I could (a bottle of apple juice, a bottle of Gatorade and a jolly rancher) and got ready for another run.

At 9:35 a.m. I found myself in the chute again waiting for Cody. What was I doing? Cody handed off after running a very tough 6.08 miles and I was on my way. This leg was only 3.7 miles and had a few ups and downs (338 feet going up, 298 coming down). I actually felt pretty good. I started out with some gradual uphills and my legs were still holding up. I was cheered on but a big group of cyclists which was nice. About halfway into the run, I could say a lady running ahead. My goal for the rest of the run was to catch her. Despite my best efforts, I couldn’t reel her in as fast as I thought I could. She was getting closer but not very quickly. With 1 mile to go I finally convinced myself to push into puke pace. I was hurting but didn’t want Dave to get the pleasure of passing the runner that I worked so hard to get close to. Finally, with about 0.1 to go, I was able to get by her. Handed off to Dave and I was finally done! Ended up running the leg in 25:37 (7:00/mile) and was 3 seconds slower than the projection. What made me feel better was that this projection was based on 6:30/mile.

After Dave finished the final leg it became a waiting game. We finished at 10:31 a.m. – 20 hours and 31 minutes after starting. Only 1 team finished ahead of us which means that the only we would be beat is if the team that started at 3:30 finished before noon. We were at the van getting some things when the runningshoes.com van came rolling in. They said their runner was 1 mile out. It was 11:47 so he had 13 minutes to run the last mile. They knew our exact finishing time so they were keeping tabs on us somehow. We considered sending our van back out to take out their last runner but instead we were gracious and cheered them in as they crossed the finish line. Running the time they did as an ultra team was very impressive.

I had a great time and really enjoyed being part of this. It was hard and I was miserable at times but I wouldn’t trade the experience for anything.

**The results are posted and apparently the runningshoes.com team was a lot faster than we thought. They are listed as finishing in 11:41:17 (3:42/mile).

Comments
From Dale on Mon, Jul 28, 2008 at 09:40:36

Great race! I hear you on the death march comments....that's how my last leg felt and I know you guys handled more than me!

It was great meeting everyone even if only briefly at the major exchanges and the finish.

From Jon on Mon, Jul 28, 2008 at 11:13:24

Loved reading your race report- very detailed. Sounds like you ran great- those things are hard enough running 3 times, rather than 4-5! Good job.

From Mark on Mon, Jul 28, 2008 at 21:53:49

Great job Andy. You really bailed us out with that 5th leg! Please e-mail me your address so I can send you $.

Slow milesFast milesTotal Distance
9.000.009.00

After spending the day in Seattle yesterday doing touristy stuff then flying home I was looking forward to a good nights sleep in my own bed.  Unfortunately my daughter had an ear ache and we had a really rough night.  I wished so badly that I could take the pain away from her but I sat helplessly.  I finally decided to go to the grocery store at 3:00 a.m. to get some Motrin for her.  It seemed to help but I only had an hour before I had to wake up.  I ended up getting 2 hours of sleep (just a little more than during the relay).  

The run was alright.  I seemed to have aggravated my left hamstring.  It usually flares up after I have a race or run hard.  It actually felt better as I got towards the end of the run. 

Comments
From Dale on Mon, Jul 28, 2008 at 09:41:39

How in the world did you manage to do touristy stuff yesterday? I barely managed a feeble 4 mile jog and spent the rest of the day in or near the horizontal position!

Take care of that hammie!

From huans32 on Mon, Jul 28, 2008 at 11:32:34

Dude you are running at totally another level. Get caught up on your sleep man. If that is even possible. Dang 9 miles after doing that relay is just amazing.

From Tom on Mon, Jul 28, 2008 at 18:18:46

Sorry to hear about the tough night. Like the others I can't believe with the no sleep and post-relay you still got in your 9 miles today. Take care of yourself and sleep really good tonight.

Slow milesFast milesTotal Distance
10.000.0010.00

I was able to make up for some of the lost sleep last night.  I took a decent nap then had a full night's sleep.  My legs feel really heavy.  They are not sore but there is just not a lot of pep to them.

I'm starting to have doubts about my training.  I get in decent mileage but it is not really focused training.  I try to get in a tempo run each week then have races here and there for my speed training.  I'm not sure how much this is going to hurt me going into the last 3 marathons of the grand slam.  I'm starting to feel like I should stop worrying about results and placement and just enjoy the experience.  It's just running, after all.

Comments
From Tom on Tue, Jul 29, 2008 at 11:00:11

Andy I hear you about the training and have the same doubts sometimes. Seems like if the training gets too focused that sometimes the overall enjoyment of the running experience fades away. Sure is tricky finding the right balance, and sometimes what was the right balance 6 months ago isn't necessarily right for the present.

But I think I'm with you....stop worrying about results and placement and enjoy the experience. I did this in my last race and it ended up being the funnest run/race I've had in months.

From huans32 on Tue, Jul 29, 2008 at 13:14:00

Ya i hear you man. I have been running alot of races too. And its hard to do alot of races and hold back some. And then have gas left for the next race or even next run. But it is good to hear your human. For a while there I was starting to wonder since your able hit it so hard and well everytime.

From RviertonPaul on Tue, Jul 29, 2008 at 17:20:14

I'm just impressed you keep running as steadily as you do, especially given the events over the last while. At least you are continuing to build your base, which seems to take years. Keep plugging along and your results will follow.

Slow milesFast milesTotal Distance
10.000.0010.00

My legs are starting to wake up. My left achilles has been a little sore after each run. I think that it is from running on dead shoes.

I've been doing some post race analysis of the Northwest Passage Relay and discovered some depressing things.  I knew that I didn't hit my "true" targets.  Three of the legs that I ran had the open slot projected pace in them so even though I was coming in close to the projected time, it really was slower than what I thought I was capable of.  If I plug in a reasonable projected pace for the 5 legs (6:45/mile), I cost the team 4 minutes 12 seconds.  I'm not sure if I just over estimated my running ability and a more reasonable pace was closer to 7:00/mile or if I just had a bad weekend.  Maybe putting in miles without focusing on speed work cost me more than I expected.  I know that 60-70 miles/week isn't super high mileage but I feel as though I would be getting a better return on my investment.  Maybe cutting back to 40-50 with some quality speed work would generate a better overall fitness level.

Comments
From RivertonPaul on Wed, Jul 30, 2008 at 12:56:57

I'm always reluctant to buy new shoes. I guess I'm just cheap.

From Tom on Wed, Jul 30, 2008 at 15:32:33

Andy I had a similar experience with WBR this year. I just ran horrible and was quite depressed for a while afterward. But even so I still believe that 60-70 with some races or tempo runs thrown in still beats 40-50 with speedwork, at least if your focus is 1/2 marathon to marathon, maybe even shorter distances as well.

I think we just go through cycles and sometimes we cross the line and end up overtraining and our body rebels and we run really lousy for a while. For me I've found I have a hard time and see negative results if I get much above 75 miles and/or if I try to add a day of shorter speedwork rather than 1 or 2 longer tempos a week. I also have to really be careful about not doing too many races, especially back-to-back.

The frustrating thing is that even if you find a winning formula there are no guarantees that formula will work this year the same as it did last year or next year. Periods of lack of sleep, illnesses and various life stresses come and go and can wreak havoc on our running so that we can't get away with the same stuff we did when we weren't stressed out.

Tricky business this running stuff and life in general. Good luck to you in finding just the right balance that will allow you to perform at your best.

From Dale on Wed, Jul 30, 2008 at 16:58:41

First, you didn't cost us one single second.....you ran the best 5 races you could for those 2 days. Everyone could see that by the time we were all done, everyone was pretty exhausted.

Second, your ran *5* legs, not the "normal" 3. I've got a tough time with the "normal" part of racing 3 times within a 20 hours period and 5 is nearly twice as much.

Third, don't forget you flew in the morning of the race, raced all afternoon, evening, night, and into the next morning. I'm sure the travel schedule sapped everyone's strength a bit.

Finally, the course wasn't easy. Everyone had to save a little something for their remaining legs early in the relay and I'd say that the last sets of legs were the most brutal.

So while a post-mortem is good, I think you're being overly harsh on yourself to think you cost us time. You *did* have the most difficult running slot on the whole team (Runner 7 was ranked #1 for difficulty on Paul's magical spreadsheet) AND you ran 5 legs. Cut yourself some slack!

From cody on Wed, Jul 30, 2008 at 19:03:56

Andy-

I think you suffer from the same thing I do. I look at my times and cringe. Every time I do that. I always wish I "could've or would've" run faster. Relays are tough. I really did myself in running as hard as I did. It will take me a couple of weeks before I will be able to run hard again.

The theory is that you can run a relay at the same pace as your half marathon. That is true for 3 legs. Throw in two more and roughly 12 extra miles and that theory goes out the window. If you instead use your marathon pace you get closer. I was still slower than my marathon pace. The important thing is that you ran the best you could at that given time. I would use the frustration you feel towards training that much more for your next race. I think your training is pretty good. It (like mine) could use some tweaking. I would be happy to share with you the tips that Paul has shared with me and half the blog (many people here are using his system that worked wonders for him). The bottom line is that we were sure glad you went and ran well as you did. Going for the win was fun, but not the purpose in going. We could've gotten a lot closer to the winning team if we didn't have to travel 8 hours plus 3 to the start, plus line up runners to the slots they could run rather than what would be the best legs for that person. We had to compromise too much. Take that away and have you run the exact same and it would've been a different race....You get the idea....

Slow milesFast milesTotal Distance
12.000.0012.00

Felt really good this morning.  I had the normal aches and pains but I finally had a little energy in my legs.

I have figured out that one of my biggest obstacles that I have to overcome is envy.  I sometimes get jealous when I see runners who were once at my level doing very well.  I have to be better about focusing on me and not worrying about those things (this is an issue that goes beyond running as well).  I know that I work hard and given the constraints that I operate under, I put in as much running as possible.

Finished the month with 274 miles which is exactly my average monthly rate this year.

Comments
From huans32 on Thu, Jul 31, 2008 at 11:52:58

That is a awesome month if you ask me and with all the racing too. Those relays race can really take there tolls on you with the lack of sleep you get. And to think this last one you ran it as a ultra. My hat is off to you man. Recovery from it and I hope to see you kick some butt this next weekend at the Corp Games.

From Andy on Thu, Jul 31, 2008 at 12:16:28

Do you know anything about the corp games course? I think that it is an all grass course (which I hate).

From huans32 on Thu, Jul 31, 2008 at 15:44:45

Yeah sounds like a grass course with some small hills. So plan on 15 sec slower then on the road is what I was told to expect. I have yet to go check it out and maybe I will tomorrow or the next day. I guess it is at the Cottonwood Complex. Is that where it was last time you did it??

From Andy on Thu, Jul 31, 2008 at 15:46:10

It was at Wheeler Farm when I ran it. How fast are you planning on running? Maybe we should run together.

From huans32 on Thu, Jul 31, 2008 at 18:03:47

My best 5k is only 20:22 and at DesNews it was under 20 for the first 5k. But on this grassy course hard to say man. I would like to beat my 20:22 if all possible.

Slow milesFast milesTotal Distance
16.000.0016.00

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

Comments
From huans32 on Fri, Aug 01, 2008 at 10:43:18

Dude you get in some seriously long runs almost everyday. Have you thought about running ultras?? You could probably really do well in it with how easy it seems for you to go long everyday.

From Clay on Fri, Aug 01, 2008 at 14:34:31

Nice job getting out today Andy, good luck with scouts should be fun...

Slow milesFast milesTotal Distance
21.000.0021.00

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

Comments
From Lucia on Sun, Aug 03, 2008 at 12:09:03

Hey! I was hoping to be first on the mileage board, since so many runners out there in Utah take it as a rest day, but you beat me! Nice work and way to do hills on that distance!

From Clay on Sun, Aug 03, 2008 at 12:37:03

Nice run Andy!

From Andy on Sun, Aug 03, 2008 at 12:45:14

Sorry about that Lucia. I'm one of the few heathens in Utah that run on Sunday.

From JD on Mon, Aug 04, 2008 at 13:29:56

I find that Sunday is a great day to do a long run around these parts; for some reason the trails are real quiet! Nice run man.

Slow milesFast milesTotal Distance
10.000.0010.00

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

Comments
From wheakory on Mon, Aug 04, 2008 at 17:51:31

Probably a little fatigue factor from the long run and changing your schedule. Maybe try a nice ice bath to freshen the legs up.

Slow milesFast milesTotal Distance
10.000.0010.00

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

Comments
From Cal on Tue, Aug 05, 2008 at 14:06:47

Nice going Andy. Top of the mileage board!

Slow milesFast milesTotal Distance
12.000.0012.00

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

Slow milesFast milesTotal Distance
8.000.008.00

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

Comments
From huans32 on Fri, Aug 08, 2008 at 07:45:40

Good luck on Sat on your race man. Hope to see you there and that your ready to roll. I checked out the course a little if its the same one I am doing. And looks like it will be all grass. One of the guys on my team says he has taken 1st or 2nd at 18:30 or so. And is wearing like small spikes. I will just wear my road shoes since that is all I got. Well again hope to see you there man and good luck.

From Andy on Fri, Aug 08, 2008 at 08:45:58

Thanks for the update on the course. I was going to get some xc shoes but decided that it wasn't worth it for one race. I will stick with the trainers and hope the grass isn't too slippery.

Slow milesFast milesTotal Distance
8.000.008.00

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

Comments
From RivertonPaul on Fri, Aug 08, 2008 at 11:27:38

Have a great race tomorrow. As usual, your blogs are very encouraging to me.

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

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

PM

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

Comments
From Tom on Sat, Aug 09, 2008 at 12:43:32

Nice job Andy, I think you ran a very respectable race. And I think we all wish we could find that way to dig deep and push harder.

From cody on Sat, Aug 09, 2008 at 12:49:22

Nice job andy! I ran a lot of races in High School at Cottonwood Complex. It was our home course. Tough but short hills! Not an easy course. Very respectable time.

From JD on Sat, Aug 09, 2008 at 17:28:50

Nice job!

From Jon on Sun, Aug 10, 2008 at 01:15:37

I freak myself out when it is dark by thinking I am being stalked by a cougar, so I know how you feel. Good job with the race.

From Dale on Sun, Aug 10, 2008 at 20:27:47

Good race Andy! I'm not sure there's any training you can do that makes a 5K easy....they just hurt. Bad. Good work on finishing strong!

Slow milesFast milesTotal Distance
14.000.0014.00

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

Slow milesFast milesTotal Distance
10.000.0010.00

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

Comments
From Michelle on Mon, Aug 11, 2008 at 09:46:29

Hey Andy! This is Michelle Nelson (you unlocked my, or tried, the morning of the Wasatch Back). I've been reading your blog a bit and thought I'd drop a note and say hi. You are awesome and good luck with the Park City Marathon.

From Michelle on Mon, Aug 11, 2008 at 09:47:16

I meant to say you unlocked my car.

From Kim on Mon, Aug 11, 2008 at 10:04:22

I think you are smart to give your legs a little break while going through the grand slam! I'm excited to see you at St. George with your Grand Slam medal around your neck! Good luck and take care of yourself!

From Jon on Mon, Aug 11, 2008 at 10:15:55

Are you doing the full marathon? Yeah, more rest can be good if you're feeling trashed.

From Huans32 on Mon, Aug 11, 2008 at 10:33:42

Good job on getting out there and running. Do take it easy now man. You will want to go into the race well rested. And you will hold your position in the slam.

From RivertonPaul on Mon, Aug 11, 2008 at 12:16:44

Keep up the good work.

From Andy on Mon, Aug 11, 2008 at 12:27:39

Michelle - Good to see you on the blog. I still haven't gotten over the old guy comment you made on the way to the start. Sometimes reality is hard to deal with.

From Michelle on Mon, Aug 11, 2008 at 12:54:54

You know I was kidding. Well, actually you might not have known that since we had just met. I have a very sarcastic sense of humor.

Slow milesFast milesTotal Distance
6.000.006.00

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

Comments
From JeffC on Tue, Aug 12, 2008 at 10:57:15

I am starting to understand how you feel with your trashed legs. It seems like I am in constant fatigue mode right now and I do recovery pace runs every other day. I think the constant increase in overall mileage is what is killing me. I just never seem to have fresh legs anymore.

From Andy on Tue, Aug 12, 2008 at 12:30:58

Once you taper for SGM you will start to feel better. When I am in the middle of training for a race, I only get concerned if my legs don't hurt.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From JeffC on Wed, Aug 13, 2008 at 11:04:46

Nice work out Andy! Very fast splits.

From Cal on Wed, Aug 13, 2008 at 11:10:05

Good running Andy. Did you do this on the road or track?

From Tom on Wed, Aug 13, 2008 at 11:14:30

Nice job on the workout Andy. Any time you can get those sub-6 miles it's gotta be doing some good.

From huans32 on Wed, Aug 13, 2008 at 12:07:40

Sounds like you were able to make up for that 5k from the Sat. Great splits man.

Slow milesFast milesTotal Distance
7.000.007.00

Recovery run.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From MarcieJ on Fri, Aug 15, 2008 at 09:58:31

Amen to that!!

Slow milesFast milesTotal Distance
13.200.0013.20

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

Comments
From huans32 on Mon, Aug 18, 2008 at 09:04:21

I am glad too that it wasnt last weekend too. Lets get in a good taper this week. And get ready for a great race. I see you taking 3rd in the standings after this one.

Slow milesFast milesTotal Distance
8.000.008.00

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

Comments
From huans32 on Mon, Aug 18, 2008 at 12:01:10

So with this race coming up. How are going planning on doing your taper?? Any speed this week or mostly just relaxed??

From Andy on Mon, Aug 18, 2008 at 12:06:51

I'll probably go 8 tomorrow with 2 miles at marathon pace then just do 6-8 easy paced miles each day for the rest of the week.

Slow milesFast milesTotal Distance
8.000.008.00

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

Slow milesFast milesTotal Distance
6.000.006.00

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

Comments
From Huans32 on Wed, Aug 20, 2008 at 12:29:09

Phantom pains and thoughts of illness. Argh I hate that. I feel odd pains and such before races too. I am sure its just your body repairing itself. Keep up with your taper and rest up. Good idea on taking the Airborne. I might have to do that too.

From RivertonPaul on Wed, Aug 20, 2008 at 16:11:39

I think the U.S. Olympic team might have some left-over face masks you can get.

From TylerS on Wed, Aug 20, 2008 at 17:37:01

Andy are you running Hobble Creek or another race?

From Andy on Wed, Aug 20, 2008 at 19:33:32

Tyler,

I'm running the Park City marathon on Saturday.

From TylerS on Wed, Aug 20, 2008 at 21:58:33

Have a good race then, I plan on doing that race next year and bypassing Hobble Creek.

Slow milesFast milesTotal Distance
5.000.005.00

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

Comments
From cody on Thu, Aug 21, 2008 at 09:58:34

You will do great! I am excited to see your results...

From Tom on Thu, Aug 21, 2008 at 10:09:50

Good luck on the race Andy. Glad to hear the legs are feeling ready to go, I think you'll have a great race.

From RivertonPaul on Thu, Aug 21, 2008 at 13:07:45

Andy -- Just FYI, I posted on the course manager the 2008 Park City Marathon course taken from the data in the link provided by the marathon web page. I hope it is fairly accurate.

From Huans32 on Thu, Aug 21, 2008 at 13:21:49

That is great news to hear your doing so well now. I am sure you will do awesome on Sat. See you at the starting line man.

Slow milesFast milesTotal Distance
4.000.004.00

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

Comments
From Kim on Fri, Aug 22, 2008 at 10:16:10

Good luck Andy! We're all rootin' for ya!

From Huans32 on Fri, Aug 22, 2008 at 10:43:48

Good luck Andy. Your going to do great I am sure. Cant wait to read the report. Will look for you at the start.

From Tom on Fri, Aug 22, 2008 at 10:46:02

I hear you Andy I feel exactly the same way. But come race day anything can happen, and I'm thinking you're due for a great race. Good luck!

From RviertonPaul on Fri, Aug 22, 2008 at 17:35:47

Good luck moving up in the Slam standings, too!

Race: Park City Marathon (26.2 Miles) 03:13:00, Place overall: 9, Place in age division: 2
Slow milesFast milesTotal Distance
0.0026.2026.20

Park City Marathon 2008

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

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

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

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

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

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

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

Comments
From Tom on Sat, Aug 23, 2008 at 17:18:38

Andy - PCM is one tough course even without the altitude which makes it that much tougher. I think 3:13 is a pretty decent time and you hit the 3 goals so you gotta be happy about that. Also running as many marathons as you're doing this year it's really tough to stay in tip-top race condition, all-in-all I think you're doing great. Good luck at TOU and SGM.

From Jon on Sat, Aug 23, 2008 at 17:19:19

Hey, good job today, Andy. You got 9th place, 2nd in division. You ran strong. The last miles of a marathon are hard, no matter how well you prepare.

My philosophy is if walking is 80-90% as fast as running, do it (on a long race). Let's your legs and heart take a short break and wisely conserves your energy for when it can be more efficiently spent. I walked up a few hills this week in training- it's called being smart and efficient. Nice work.

From cody on Sat, Aug 23, 2008 at 17:38:23

I think marathons are miserable for everyone. Sorry to disappoint. It doesn't get any better/easier. At least when you are running your best.

Good effort and way to be smart and conserve energy. Do you want some company for the second half of TOU? I was thinking about running the 5K then running up the course to run with someone to get a long run in. Anyway, something to think about....Enjoy the fruits of this race first!

From Andy on Sat, Aug 23, 2008 at 17:46:21

Cody - Sounds like a good plan. I will need somebody to give me a swift kick in the *** when I start slacking off in the second half. I may not be running as fast as you want, though. I'm hoping to just sneak under 3 hours at TOU.

From cody on Sat, Aug 23, 2008 at 17:59:25

Your pace would be perfect for me. Those last 5 miles are tough at TOU. It would be an honor...

From Superfly on Sat, Aug 23, 2008 at 18:47:41

Park City is a tough marathon and you ran it very good today. Good job on making the top 10. Don't worry about the walking thing. Going up hills like that is hard and sometimes walking is faster and easier at the same time. Also just hang in there and you'll figure out how to close the deal on a marathon. I go into every marathon with the goal of negative splitting. It doesn't always happen but thats my theory. Just try to keep a little more in the tank for that second half and then hammer it home.

From Dale on Sat, Aug 23, 2008 at 19:37:13

Good job today. Whatever gets you to the finish as quickly as possible, including walking up killer hills, if a perfectly acceptable game plan. I first learned about walking hills on my first one when I was passed by a walker while I was running! Needless to say, sometimes it's the better/faster/more efficient way.

If the looks on the ladies faces in the Women's Olympic Marathon were any indication, the last 10K is never easy. I've only had 1 marathon where I wasn't completely miserable in the final 10K and I don't know what the trick was to get in that zone....if I ever figure it out again, I'll share it!

Good job sticking with it and achieving some of your race goals!

From Michelle N. on Sat, Aug 23, 2008 at 20:10:24

Great job Andy! You are a speed demon. I'm glad I was running down Hobble Creek and not up in the hills like you. I've heard PC is tough.

From TylerS on Sat, Aug 23, 2008 at 23:58:41

Great job Andy! I would be very happy with that time! I am glad to hear that someone else is wearing the compression socks, I wore mine on my right calf to day and not the left. My left calf has felt great, but the right has been hurting for about a month. My right calf is not sore at all. I think I will wear them at St. george for sure. Good job on grinding out the last 8 miles, it takes a lot of heart to do that. AWESOME JOB!!!

From jtshad on Sun, Aug 24, 2008 at 10:40:51

Andy, nice job on a top 10 finish in a tough marathon and moving up in the grand slam! Marathons are indeed a tricky beast to tackle and having a fast finish after 20+ miles is tough. I have only negative splited 1 race (St. George) so you are not alone. You had the right strategy, just need to keep working on finding the right combo of hydration, fuel, pace to make your finish what you want it to be.

Keep running strong!

From MarcieJ on Sun, Aug 24, 2008 at 10:58:56

Good job pushing through some tough miles!

From josse on Sun, Aug 24, 2008 at 13:03:12

I decided long ago that marathons are just plain tough and if I am going to run them I can not get to down on myself for not reaching what I wanted in the marathon. Because as you have found out most don't end up how you want them to, even know you have trained your brains out. I think this goes with racing in genral. So let's stay positive and look to the next one thinking that it will be the one, even if it is not:)

I think you did great!! Top 10 finish can't complain about that on a super hard course.

From walter on Mon, Aug 25, 2008 at 08:48:33

Hey great race for a tough course. I was talking to Steve Olson who was up there running that and it is a very difficult course! Thats great your in 3rd now! Keep up the good work! That course scares me! I have to be in ship shape to even think about trying to grind out a good time on it. You know Steve did in the 2:30's down in SGM last year after doing a 2:50 something last year just to give you an idea of how difficult that race really is. Nicely done.

From Mike Warren on Mon, Aug 25, 2008 at 09:31:22

Very tough course. Thats a great time and nice job on placing!

From Cal on Mon, Aug 25, 2008 at 11:47:44

I think you're awesome Andy. This is a tough marathon and you did great!

From Huans32 on Mon, Aug 25, 2008 at 13:42:09

Great job again man. You really did great. Was good to hang with you at the first. Your going to do so well at Tou and SGM. Cant wait to read the next report.

From RviertonPaul on Mon, Aug 25, 2008 at 15:49:37

Good job Andy. Nice to meet you in person.

Slow milesFast milesTotal Distance
5.000.005.00

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

Comments
From Huans32 on Mon, Aug 25, 2008 at 13:38:48

Great job man. And your out running 5 today. I think I will try what your doing and listen to the body. I really want to run or at least run later today and get in some good recovery runs.

Slow milesFast milesTotal Distance
7.000.007.00

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

Comments
From JD on Tue, Aug 26, 2008 at 12:02:18

Hey Andy, I know what you mean about it feeling warm this morning. I'm in Farmington and yeah, it seemed like the warm air just sort of stuck to me. Also, I was running in the foothills and could see that it was very smoky everywhere, probably from the fire in Draper yesterday. Tommorrow morning it's supposed to get down below 60 degrees. That'll feel great!

Good job on the marathon Saturday, sounds like you really toughed it out!

Slow milesFast milesTotal Distance
10.000.0010.00

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

Comments
From Huans32 on Wed, Aug 27, 2008 at 10:11:43

Ya it was alot darker this morning and much colder. Nice to see you have recovered well. I am feeling rather well after this race too.

From JeffC on Wed, Aug 27, 2008 at 11:47:02

Could you send me some of that nice fall weather? How does 81 degrees with 50% humidity at 4:45AM sound? I guess it would sound pretty good when you are running in the snow this winter and I am just cold, but dry. Ahhhhh, the joys of running in the extremes.

From JD on Wed, Aug 27, 2008 at 16:31:18

Thanks for sending the link to that race. Looks like a cool event, but I won't be entering any races until next Spring. Got to get the ol' aerobic base up! Looking forward to maybe running it next year though, I didn't know there were any trail races in Centerville.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From jtshad on Thu, Aug 28, 2008 at 16:44:57

Hang in there. It is the recovery process and part of the training cycle where motiation/energy wane. It will come back soon.

Slow milesFast milesTotal Distance
10.000.0010.00

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

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

Comments
From Huans32 on Fri, Aug 29, 2008 at 13:16:22

I been wondering the same thing about the weight and running. And just how much it is weighing in on my running. But totally makes sense. Expecially if its something that simple experiment with it.

From Tom on Fri, Aug 29, 2008 at 13:52:36

Good question Andy as I've thought about the same issue. I'm also up about 4-5 pounds above my low point back in the winter. But the thing is I'm eating as healthy as I ever have and I don't feel like I'm a major chow hound or anything. I've been hoping the extra pounds are mostly new leg muscle as I've cranked up the miles and done lots of hills and core workouts. Seems like most people lose weight over the core marathon training cycle but I've always gained a few pounds in recent years.

Guess we live and learn and experiment and hope we find some answers over time. Now I'll go back to my high-fiber, whole-grain, low-fat, fruits-and-veggie lunch.

From Andy on Fri, Aug 29, 2008 at 13:55:51

Tom - My 5 extra pounds are "bad" pounds. That's why I'm wondering if that could be the biggest factor in my slowdown. Now I'll go back to eating my chocolate covered cinnamon bears.

From Tom on Fri, Aug 29, 2008 at 14:00:55

I have to confess that I do tend to go off the bandwagon on weekends and seek out something very chocolately. But that dark chocolate is good for you, right?

From Michelle N. on Fri, Aug 29, 2008 at 14:01:18

Andy, I noticed a significant difference in my running when I dropped a few pounds and ate healthier. My problem isn't eating healthy cuz I do but just making sure I'm getting enough calories in. I think thats where a lot of us go wrong and then our body hangs on to every ounce of fat it can for survival.

From RivertonPaul on Fri, Aug 29, 2008 at 15:08:40

Very perceptive commentary Andy, as usual.

From Sasha Pachev on Fri, Aug 29, 2008 at 15:23:19

As complex as the body is I do not think you could pack 5 counterproductive pounds without some other side effects. If this does not affect your speed, it may affect your ability to recover from workouts and stay away from injuries. Which in turn will affect the speed in the end. However, you should not wonder about weight if you are not eating healthy to the best of your knowledge. Weight or not, the diet needs improvement.

From Huans32 on Fri, Aug 29, 2008 at 15:35:14

I do a great job of eating healthy. Uptil the point of ice cream. I had my bday yesterday and had some for sure there. But that is something I know I can and should cut out of my diet. And the chocolate covered bears etc... That is what is keeping me at my weight that I know isnt really helping me long run.

Slow milesFast milesTotal Distance
7.200.007.20

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

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

Comments
From Kim on Sat, Aug 30, 2008 at 20:28:06

YOU are NOT someone that I would call a slacker! You have had some awesome training!

I've been going to tell you I like your new picture. Is that from one of your recent marathons?

From Andy on Sun, Aug 31, 2008 at 15:16:52

Thanks Kim. The picture is from that Park City marathon last week. I was pretty wiped out at that point.

Slow milesFast milesTotal Distance
12.000.0012.00

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

Comments
From TylerS on Mon, Sep 01, 2008 at 19:22:08

Andy you are running great this year. What are you thinking for time in St. George? I am thinking that you are quicker than me, but I would like someone to try and hang with?

From Andy on Mon, Sep 01, 2008 at 22:18:50

It depends on how well I recover from Top of Utah. Right now, I am thinking of something around 2:55. With your recent race times, you are probably faster than that.

Slow milesFast milesTotal Distance
10.500.0010.50

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

Comments
From missee on Wed, Sep 03, 2008 at 08:47:18

The chilly weather is definitely nicer to run in than the 72 degrees at 5:00 a.m.!!! It was about 49 degrees this morning! Very nice!!

Slow milesFast milesTotal Distance
7.000.007.00

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

Comments
From Kim on Wed, Sep 03, 2008 at 10:30:37

I love this weather! I wish it could last longer than it does! I hope the things you have to think about are happy things!

From Andy on Wed, Sep 03, 2008 at 10:59:33

Not happy things right now but they will eventually be.

From wheakory on Wed, Sep 03, 2008 at 11:26:13

I hope things turn around for you. Just remember to keep your faith in God.

Also very nice run your doing great in the grand slam. What's your goal for TOU.

From Andy on Wed, Sep 03, 2008 at 11:29:38

Kory - I'm hoping to just slip under 3 hours at TOU.

From wheakory on Wed, Sep 03, 2008 at 11:33:23

I'm pondering running TOU, but don't know if it would be good for me yet. I only want to use it has a good training run and wanted to run around 3 hours or less.

From RivertonPaul on Wed, Sep 03, 2008 at 16:00:02

Wishing you well, not just in your running.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From RivertonPaul on Thu, Sep 04, 2008 at 09:50:29

Even if uneventful, at least you've already got a run in today, which is more than I can say.

From wildbull on Thu, Sep 04, 2008 at 13:28:25

Hi

I have a question for you. you ran St.george last year at 2:53. That is an awesome time. I was wondering if you would tell me what was your race stratagy. I want to come in around 2:50

what is your goal time this year?

I love this time of year also. St. george is actually cool agian.

Thanks

From Andy on Thu, Sep 04, 2008 at 15:04:43

Bill,

Last year I completely ran the race by feel (I had a watch to record splits but didn't let it dictate my pace). My goal was just to break 3 hours. I averaged 6:35/mile for the first 7 miles which was too fast but since I was running by feel I wasn't concerned. I ran the Veyo mile in 7:28 and averaged 7:04 through the Dammeron Valley. I averaged 6:38-6:40 for miles 13-20 then opened it up and burned up whatever was left. Ran 6:25 or better for the remaining miles (except mile 22 which was slow for some reason). I ended up running a 5 minute negative split (1:29:20/1:24:26) which bothered me at first but looking back it was appropriate for the course.

Right now, I'm looking at 2:55 for St George. I'm running TOU 2 weeks before and know that will cost a couple of minutes. Also, my running and racing just haven't felt right this year so I don't think that a PR will be in store.

Good luck.

From wildbull on Thu, Sep 04, 2008 at 15:29:06

thanks for your feed back. good information. good luck at TOU. I like the idea of 6:35 pace and avg 7:04. In the past i start falling apart around mile 14. even with the down hill.

thanks for the info.

Slow milesFast milesTotal Distance
9.000.009.00

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

Slow milesFast milesTotal Distance
20.000.0020.00

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

Comments
From RviertonPaul on Sun, Sep 07, 2008 at 18:59:05

I think the extra miles will do you good. I have not been gutsy enough to hit 20.

Slow milesFast milesTotal Distance
9.000.009.00

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

Slow milesFast milesTotal Distance
7.000.007.00

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

Comments
From Michelle N. on Tue, Sep 09, 2008 at 10:54:49

Andy, I felt much the same today but had a track speed workout. YUCK! I woke up nauseous and contemplated not going. Good to get the miles in still.

From missee on Tue, Sep 09, 2008 at 12:36:30

Understand the feeling! That was yesterday for me! I was ready to give up running forever!

This a.m. was much better.

From wheakory on Wed, Sep 10, 2008 at 01:01:14

Get some rest. But your training is looking good to continue your streak at TOU.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From JeffC on Wed, Sep 10, 2008 at 11:01:34

What's up with the no watch running? Did your Garmin crap out or are you just experimenting with running by feel and not time?

From Andy on Wed, Sep 10, 2008 at 11:05:43

It's a combination of both. First of all, I can't find my Garmin. Since I am in the middle of 3 marathons in 6 weeks I didn't want to force my body to do too much by focusing on the pace of my runs.

From Clay on Wed, Sep 10, 2008 at 12:39:47

Nice picture Andy. Are those your twins? Your training is going great, keep up the good work your in the grove:-)

From Andy on Wed, Sep 10, 2008 at 12:43:07

Yep, those are my girls.

From wheakory on Wed, Sep 10, 2008 at 13:06:44

If you do more of these workouts your legs will get accustom to them, and you'll see your marathon times drop. Nice workout.

From RivertionPaul on Wed, Sep 10, 2008 at 14:32:17

Great photo! I've tried to bag watching my heartrate, because I always read too much into it. Treadmill makes it hard not to know my pace, though. Good work.

From JeffC on Wed, Sep 10, 2008 at 15:09:26

Andy, just saw the new pic, nice. It's weird but if I don't refresh my browser while I'm on someone's blog it could be weeks before I know someone has a new pic up.

From huans32 on Wed, Sep 10, 2008 at 17:34:12

Great workout man. You know your putting in alot of miles when you can just guess and most likely very close to hitting your paces. Looking strong going into these next 2 races man.

Slow milesFast milesTotal Distance
6.000.006.00

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

Comments
From huans32 on Thu, Sep 11, 2008 at 11:42:14

Hopefully its just the usual phantom pains before a race. Just checked out the board on WRC and your the top dog for our AG. 3rd overall with Fly a bit behind you. Great job man.

Slow milesFast milesTotal Distance
10.000.0010.00

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

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

Comments
From Dale on Fri, Sep 12, 2008 at 10:05:47

I'm right there with you on the self-doubt train. I think it gets worse as I get closer to my goal race. Wish I knew the trick to overcoming them.

From wheakory on Fri, Sep 12, 2008 at 12:45:14

I think it's nerves. The best approach I take in going into a marathon is I visualize the hard training I've done and I know that's going to make me have great success. You know you have the fitness, and toughness you need to keep confident. Focus on being confident and the goal you want to achieve. No matter what you must go in confident, that really plays a big part.

From Teena on Fri, Sep 12, 2008 at 14:03:41

Hey Andy,

Maybe this will help. A few weeks before any of my races I'm constantly thinking: "Man, I sure wish I was as prepared as Andy, Mark, Jeff, and Cal!! :)

You always do incredible!!

Btw, your twins are adorable. I have 5-year-old twins. Lots of work but lots of fun!! :)

From Michelle N. on Fri, Sep 12, 2008 at 16:37:04

Cute picture Andy. I think you'll do great. I always doubt myself on races but it helps to have people around you tell you that you can do it. My running partner is always SOOOO reassuring to me. It's great to surround ourselves with positive people. Good luck.

From Tom on Fri, Sep 12, 2008 at 19:44:56

Andy I'm with the others, I think you'll do great. As far as the self-doubt and overcoming fears of dealing with discomfort....if you can figure that one out please teach me as I know just how you feel and haven't yet found the answer for me.

About all I can say is to echo what others have said...trust your training, visualize, and perhaps pray that you'll be blessed with one of those days when everything just clicks and the pain doesn't seem quite so hard to deal with.

From JeffC on Fri, Sep 12, 2008 at 19:53:19

Gloves?!?! Dang, it is getting cold up there. Andy, I am right there with you on the self doubt and nerves. I'm setting the bar high for myself this year and don't want to come up short. Hopefully we will both surprise ourselves with our ability to deal with the pain.

Slow milesFast milesTotal Distance
14.000.0014.00

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

Comments
From Michelle N. on Sat, Sep 13, 2008 at 15:07:08

Are you tapering now or are you running long again next weekend? Or are you running TOU?

From Andy on Sat, Sep 13, 2008 at 17:22:44

I'm running TOU next weekend. I tapered a little this week and will have reduced mileage going into the marathon.

Slow milesFast milesTotal Distance
8.000.008.00

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

Comments
From JeffC on Mon, Sep 15, 2008 at 10:19:43

Looks like you found the Garmin. Nice run. I hate dealing with traffic in the early morning darkness. I don't blame you for wanting to avoid it all together.

From Teena on Mon, Sep 15, 2008 at 10:26:34

Nice run Andy --

No more tripping!!! :) (Atleast not until after TOU and SGM!!)

From JD on Mon, Sep 15, 2008 at 11:40:04

Isn't that Parkway trail great? I access it from the Farmington side, about a mile from my house.

Your discouraging 7:20 pace is over a minute faster than my target goal for a marathon next year. Good run.

From Jon on Mon, Sep 15, 2008 at 14:07:15

Cody, Paul, and I have all finished reading Once a Runner. Great, great book. Now we were trying to figure out if you wanted it back, wanted it to be passed around other bloggers, or wanted to give it as a donation to the Logan chapter of the Blog. What do you want?

From Andy on Mon, Sep 15, 2008 at 14:09:32

Jon - Maybe we should see if any other bloggers want to read it.

From Jon on Tue, Sep 16, 2008 at 16:24:04

Do you want me to put a note on the discussion forum and pass it to anyone willing to read it and pass it along?

From Andy on Tue, Sep 16, 2008 at 16:26:18

Maybe it would be the easiest if you posted it since you have the book. If you would rather hold onto it and make it part of the LFRB library that is fine too.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From Clay on Tue, Sep 16, 2008 at 09:54:09

Nice job this morning Andy, there's nothing wrong with those splits. Are you running SG this year? If you are I will see you there, hopefully.

From cody on Tue, Sep 16, 2008 at 09:56:27

Could just be the body needed to warmup. It was shocked into a fast pace, then recovered, then when asked to go fast again, it wasn't as big of a deal. Or something like that...

Slow milesFast milesTotal Distance
6.000.006.00

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

Comments
From RivertonPaul on Wed, Sep 17, 2008 at 11:16:14

My legs have felt heavy, too, despite scaling back for the taper. I suppose we are recharging.

Slow milesFast milesTotal Distance
5.000.005.00

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

Comments
From huans32 on Fri, Sep 19, 2008 at 10:50:35

Good Luck to you Andy if I dont see you. Your going to do great.

From JeffC on Fri, Sep 19, 2008 at 11:07:13

Good luck tomorrow at TOU, you will do great. Can't wait to read the report.

Slow milesFast milesTotal Distance
5.000.005.00

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

Comments
From Michelle N. on Fri, Sep 19, 2008 at 12:17:31

Good Luck tomorrow!!! You'll do great. See ya in SG in a couple weeks.

From wheakory on Fri, Sep 19, 2008 at 12:30:50

Don't worry about the weight gain, because it will help with the stored carbs and water retention. Good luck and most important Andy go in with confidence and just have fun fun fun, and don't stress over time. Go out and enjoy the run.

From cody on Fri, Sep 19, 2008 at 12:31:24

If my foot holds up look for me around mile 18-19. I will bring my bull-whip.

From Teena on Fri, Sep 19, 2008 at 15:03:26

Andy -- Go and have a fantastic race!! As always, I'm sure you will do amazing!!! Try to enjoy yourself, will you?

Good luck. Can't wait to hear how it goes.

From Jon on Fri, Sep 19, 2008 at 17:25:40

Good luck!

From wheakory on Fri, Sep 19, 2008 at 17:46:29

Again Andy I want to reassure you that your going to do great. Have fun.

Race: Top of Utah Marathon (26.2 Miles) 03:04:30, Place overall: 31, Place in age division: 8
Slow milesFast milesTotal Distance
0.0026.2026.20

Top of Utah Marathon

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

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

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

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

Comments
From MarcieJ on Sat, Sep 20, 2008 at 21:14:27

Great job Andy!

From Mark on Sat, Sep 20, 2008 at 22:23:52

Great job! Good luck at St. George.

From Jon on Sat, Sep 20, 2008 at 22:48:18

Nice job today, Andy. You ran strong and showed a lot of guts in catching those runners at the end. You did awesome. Sub-3:00 at St. George will be yours!

From RivertonPaul on Sat, Sep 20, 2008 at 23:01:54

Andy, at least you perservered to the end! I appreciated your friendliness to me during the race.

It also seemed to me we never got a nice tail wind. Maybe I just didn't notice when we did.

From Jon on Sat, Sep 20, 2008 at 23:03:26

Paul- with TOU, you can't miss the nice tail wind if you have it. It's crazy strong. So I guess you didn't have it today.

From Paul Petersen on Sat, Sep 20, 2008 at 23:24:38

Nice job Andy. You definitely gave it your all and should feel good about your race. It was fun helping you reel in all those roadkill. You may have been hurting, but no one passed you the last 6 miles.

From Clay on Sat, Sep 20, 2008 at 23:35:23

Andy, way to gut it out this morning! Sometimes the tougher races are the ones we appreciate the most because we learn the most about ourselves. You should be really proud of your effort today, keep up the good work!

From Teena on Sat, Sep 20, 2008 at 23:48:45

Congrats on another fantastic race. Hats off for accepting the challenge in those last never-ending miles. Your mental toughness is incredible. Hope you were able to get some R & R after the race. Congrats again.

From Mike Warren on Sun, Sep 21, 2008 at 00:06:09

Andy, always tough when that wall comes. I am impressed with your die hard attitude. Alot of runners would of been walking. Great job and good luck at STG.

From Lybi on Sun, Sep 21, 2008 at 00:29:43

That's so cool about the grand slam!

My prediction is that if you had run 2:59, you still would've wanted to be 5 minutes faster. :) I'm glad you got the support of all those great runners. You deserve it. Good luck in St. George. I will cheer like crazy if I see you!

From josse on Sun, Sep 21, 2008 at 11:40:52

Good job Andy. I have learned one thing racing this year. I have to race the way I race well, not the way others race. If I do this then I race so much better. See you in SG.

From dave holt on Sun, Sep 21, 2008 at 16:59:18

Good job Andy - you'll get it down here.

From JeffC on Sun, Sep 21, 2008 at 18:25:49

Great run Andy! You showed a lot of guts out there. Good luck at SGM and I look forward to maybe seeing you down there.

From Tom on Sun, Sep 21, 2008 at 21:03:27

Good job Andy. We all know your last year's SGM was no fluke. You got really close to the sub-3 today and showed great mental toughness those last miles. The Grand Slam is tough on the body and you've held up great. See you in SG I think you'll be due for that blowout race you're looking for. You've certainly earned it.

From Superfly on Sun, Sep 21, 2008 at 23:09:14

Great effort Andy. Keep up the good work.

From missee on Tue, Sep 23, 2008 at 16:54:03

Very impressive.....

Keep up the hard work.

From Dale on Tue, Sep 23, 2008 at 22:38:50

Way to really give it your all Andy! Quite an effort you gave it. Great work!

Slow milesFast milesTotal Distance
4.000.004.00

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

Comments
From Teena on Sun, Sep 21, 2008 at 11:30:02

How in the stink can you run so stinkin' fast and feel "pretty good" on a run the very next day!! There's something not quite human about you!! :) Baby that hammie.

Slow milesFast milesTotal Distance
7.300.007.30

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

Comments
From Clay on Mon, Sep 22, 2008 at 09:52:04

Happy Birthday Dude! Keep up the good work!

From Kim on Mon, Sep 22, 2008 at 09:59:09

Yeah! Happy Birthday Andy! I think out of all the different running choices for your birthday, you picked the best one! (We wouldn't want to be seeing you in the news!...."Birthday boy celebrates birthday with nice, cool birthday suit run!"

I hope you have a great day with a few fun surprises!

From cody on Mon, Sep 22, 2008 at 10:06:03

Happy Birthday!

Well done on Saturday. It was kind of fun to run the last 10 of a marathon with someone. It is just cruel to be that fresh when they are that tired.

From Tom on Mon, Sep 22, 2008 at 10:58:04

Happy Birthday!

From JeffC on Mon, Sep 22, 2008 at 10:58:44

Happy Birthday Andy! Man you are getting old, same age as me. Way to get out an put in a nice run after TOU.

From RivertonPaul on Mon, Sep 22, 2008 at 11:39:11

Happy Birthday! Thanks again for your encouragement. Celebrate!

From Jon on Mon, Sep 22, 2008 at 11:47:03

Happy Birthday, Andy!

From huans32 on Mon, Sep 22, 2008 at 21:35:44

Happy Birthday bro!! Good to see your out and hitting it after the race.

From Michelle N. on Tue, Sep 23, 2008 at 10:20:22

Happy belated Birthday Andy! Oh, and thanks for not traumatizing your neighbors with your birthday suit you old guy:) The memories of the van ride to Logan. Didn't I make a great first impression on you.

From Andy on Tue, Sep 23, 2008 at 11:13:18

Michelle - I'm not sure what is worse, being called old or thinking that people would be traumatized if they saw me in my birthday suit.

From Michelle N. on Tue, Sep 23, 2008 at 11:18:03

Oh Andy, Andy, Andy! I have a funny story for you about birthday suits. A lady that I run with was running early one morning about 5 years ago and all of a sudden this guy starts running next to her and she looks over and he is naked. Needless to say she was a little traumatized. Luckily some nice man pulled over and gave her a ride home when he saw the situation. Very funny but a little scary. You aren't old, I just love to give you crap after the comment I made before.

From Teena on Tue, Sep 23, 2008 at 11:33:41

Happy Birthday!!

Your 37 ... you need to do something crazy ... throw caution to the wind!! Seriously, atleast 37 seconds of something that will help you remember this birthday forever. Did you ever see or hear about that guy that would go around giving people hugs (I think he had a sign or something that read "Free Hugs.") Hey ... here's an awesome idea ... I'm a stinkin' genius ... (and I am now definitely going to do it on my birthday) how about you go by 37 lollipops, sodas, candybars, whatever ... and give them to 37 people (some of which should be strangers)!! That'd be sweet!! C'mon Andy ... DO IT!!!

From Teena on Tue, Sep 23, 2008 at 11:34:37

Just saw my typo ... of course, I meant "buy" 37 lollipops ...

From Teena on Tue, Sep 23, 2008 at 14:26:01

Oh stink!! Your birthday was yesterday!!! Do it anyway!! :)

Slow milesFast milesTotal Distance
0.000.000.00

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

Comments
From JeffC on Tue, Sep 23, 2008 at 10:58:34

Slacker......Just kidding, extra rest at this point is probably much more important than a run. You get faster when you rest.

From wheakory on Tue, Sep 23, 2008 at 13:53:58

I would just take the day off since your running SGM next week. Give your body a day off and let the legs get fresh. Take a good ice bath.

From Teena on Tue, Sep 23, 2008 at 14:27:19

Sorry I was a day late on your birthday!! I didn't get on the blog much yesterday. Do the lollipop thing anyway ... rest and lollipop give-a-way on the same day ... it's definitely a win-win situation.

Slow milesFast milesTotal Distance
9.000.009.00

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

Comments
From JeffC on Wed, Sep 24, 2008 at 10:49:47

Great job listening to Kory and your body. It's not easy for us stubborn runners to use reason but it sure helps when we do once in a while.

From wheakory on Wed, Sep 24, 2008 at 13:40:35

That's great the recovery is coming. I think with lower miles this week you'll have you snap back for SGM. It's tough running multiple marathon's and trying to do your best. Great run today.

From RivertonPaul on Wed, Sep 24, 2008 at 15:26:10

Good find on the TOU photos.

Slow milesFast milesTotal Distance
8.000.008.00

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

Comments
From wheakory on Thu, Sep 25, 2008 at 13:49:02

That's okay your still hitting the recovery road. If I were you I always take Sunday off and maybe you should as well. Give the legs a fresh start to get ready for next week.

You know your fitness is there for SGM, and what you do next week can't prepare you anymore for SGM (training is complete). Just run to maintain fitness and throw in one workout with a few MP miles.

From Andy on Thu, Sep 25, 2008 at 13:56:54

Thanks Kory. That is exactly what I planned on doing. I usually take Sunday off but didn't last week because I like to get in a really short and easy run in after a marathon to flush all of the garbage out of my legs.

From wheakory on Thu, Sep 25, 2008 at 14:10:52

I agree as well that the day after marathon run is important to loosen everything up from stiffness and being sore. It definitely a big help than not running.

I haven't decided if I'm running SGM, but this Friday I'll do my long run of only 13 miles with some MP miles mixed in. I really believe you'll do well, because your fitness is better than last year. You've really had a great busy year of racing.

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

Comments
From huans32 on Fri, Sep 26, 2008 at 09:16:27

Great job dude. Your recovery is looking nice and smooth. Seriously I have got to just follow your training program. Because it really works for you. Keep it up man. Your going to do awesome at SG.

From JeffC on Fri, Sep 26, 2008 at 10:49:13

Be careful out there Andy! Get that head lamp on and don't be rolling any ankles. Glad to hear the legs are getting better. One week to go.

From RivertonPaul on Fri, Sep 26, 2008 at 14:58:39

Just don't veer off so far you hit the traffic. Now, that would be an accomplishment.

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

Comments
From josse on Sat, Sep 27, 2008 at 11:17:37

Just take it super duper easy next week and you will be fine. The year I did TOU and SG 2 weeks apart I hardly did anything the 2 week in between alittle running and some swimming and called it good. And had my best SG after a PR in TOU. Sleep is more important than running:)

From RivertonPaul on Sat, Sep 27, 2008 at 13:59:11

I wish I knew how to figure all this out. As you know, I'm tending to err on the side of not enough taper, but will try to recover this week.

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

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

Comments
From Clay on Mon, Sep 29, 2008 at 09:49:07

Andy are you running SG this weekend?

From Andy on Mon, Sep 29, 2008 at 12:11:14

Yes, I'll be there. Do you feel ready?

From Michelle N. on Mon, Sep 29, 2008 at 17:04:22

By the way Andy, if you can't find a yoga class you feel comfortable going to, you can always buy DVD's online or go to you tube to look at yoga moves. I find there are a few really great ones for runners that do wonders for the low back/piriformis/glute area. I actually prefer the mixed yoga/pilates cuz I feel pilates is better core work and yoga better stretch but either is great.

From huans32 on Mon, Sep 29, 2008 at 18:16:24

Hope the massage works. And you get lose the soreness. Nice job getting in some miles.

From Clay on Wed, Oct 01, 2008 at 09:43:19

As ready as I will ever be at this point. If I don't see you before the race good luck , and knock em dead!

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

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

Comments
From mattrow on Tue, Sep 30, 2008 at 09:04:17

I can't believe you are able to run TOU and St George Marathon. I hope your ITB feels better by the marathon

From Michelle N. on Tue, Sep 30, 2008 at 10:21:50

If it is windy coming down the course I will CRY. I ran SL Marathon in the spring and the wind kicked my butt!

From Kim on Tue, Sep 30, 2008 at 10:27:52

We need to find a miracle cure for those dang ITBs! We would be really rich if we did ya know! Be very careful the next few days! I hope it doesn't mess with your marathon on Saturday!

From RivertonPaul on Tue, Sep 30, 2008 at 10:31:17

I've been using the foam roller at the gym. It has (knock on wood) kept my IT band from flairing up too much. Maybe you can get a hold of one.

Slow milesFast milesTotal Distance
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I had a massage last night hoping that it would take care of some of the soreness in my legs.  She went easy on me because of the marathon on Saturday.  My ITB is a little sore this morning but felt fine while I was running.  It only hurts when I walk.  Ran on the LPT this morning and was disappointed to see how much horse "stuff" was on the trail.  I was surprised when they advertised the trail for bikes, pedestrians and horses because we all know what horses do.  Now there's one more reason I need to wear my headlamp when running on the trail.

Comments
From JD on Wed, Oct 01, 2008 at 20:23:46

Legacy Parkway Trail is a good place to run. So far I haven't encountered any of the horse stuff on my on the North end. Not too many people either. I didn't know horses were allowed! That's kind of wacked.

Have a great marathon this weekend!

Slow milesFast milesTotal Distance
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Easy run.  My legs felt good.  The ITB didn't bother me at all but my achilles tendons and knees where a little achey.  I think that this is due to the weather change that is coming this weekend.

Comments
From Clay on Thu, Oct 02, 2008 at 09:10:56

Goos luck with the race Andy, I hope to see there..

From Dale on Thu, Oct 02, 2008 at 11:01:54

I'm sure a lot of the aches are just pre-race nerves....relax, go have fun, and you'll undoubtedly have a great race. Best of luck!

From RivertonPaul on Thu, Oct 02, 2008 at 12:10:43

Have a safe trip. Looking forward to seeing you have a great day.

From huans32 on Thu, Oct 02, 2008 at 12:21:39

Good to hear the ITB is feeling better. Your going to do great at the race. Hope to see you there.

Slow milesFast milesTotal Distance
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Three easy shake out miles.  Everything felt good and am ready to go.  My travel plans have been in a constant state of change the past couple of days.  I think that I am now heading down alone and will have the weekend to myself (I don't know if that is good or bad).

Comments
From mattrow on Fri, Oct 03, 2008 at 09:13:09

Good luck at SGM. I hope you do well. It is amazing that you are able to run 2 marathons this close together

Race: St. George Marathon (26.2 Miles) 02:58:19, Place overall: 80, Place in age division: 19
Slow milesFast milesTotal Distance
0.0026.2026.20

2008 St. George Marathon

In case you hadn’t heard, the weather wasn’t the greatest.  It was cold, rainy and windy the entire race.   I didn’t mind the cold and rain but the constant headwind wasn’t fun.  I usually spend most of my races running in no man’s land but I knew that with the head wind it was very important to stay with a group.  There were about a dozen of us that were shooting for sub 3 planning on going out together but only 5 or 6 of us were able to hook up at the start.  We were off with the sound of the horn and it was very congested.  I don’t remember it being this crowded at the start in previous years.  The fact that it was this crowded was actually an advantage because it provided protection from the wind.  The aid station at mile 3 was so hectic that we all got separated and it was just me and Joe with Rhett just behind us.  I knew that Joe was really holding back a lot but since it was his first marathon he wanted to start conservative.  There is really nothing exciting to report for the first half.  I did my best to maintain a steady effort and feel like I was able to achieve this.  After 4 miles we were exactly on pace.  Miles 5-7 were a little fast and we were able to put 1 minute in the bank.  It seems that I usually hit these miles fast because you can see Veyo looming ahead and want to get a few quick miles in before you start the climb.  Also, having Joe run with me really pulled me along.  I could definitely feel that I had run a marathon 2 weeks ago (nothing serious, my legs just didn’t feel as snappy as I would have liked) but he helped me keep the pace honest and not slack off.  Joe and I ran Veyo a little faster than Rhett wanted so it was just the 2 of us for a couple of miles.  We were within a couple of seconds per mile during the climb through the Dammeron valley and Rhett was able to catch back up to us and we finally found Paul.  We hit the half in 1:31:07 which is exactly what I was shooting for.  I got a little lazy during mile 14 and wasn’t feeling the greatest going into mile 15 but it was a huge downhill so I tried my best to take advantage of it.  This is where Joe decided to see what he had left and took off.  He was in great shape and I knew that he had a great finish time waiting for him.  Now it was just Rhett and me with Paul not too far ahead.   We maintained a good pace until miles 19 and 20 where we lost a little time.  Mile 19 has the big climb and the headwind seemed to hit us the hardest at this point.  There were 2 guys just ahead of Rhett and me and we stayed behind them.  We lost almost 20 seconds during this mile but it was a good strategy to conserve energy going up so you can really take advantage of the downhill during the last 10K.  I had a few low moments at mile 20 which is typical at mile 20 of a marathon after climbing a hill into a headwind.   Having Rhett there really kept me going.  There were a couple of times that I would start to drift back but would then focus on keeping up with him and I eventually woke up and was able to get going again.  We were back on pace for miles 21 and 22 and we could all taste the finish line so the pace started to quicken.  We made up the 20 seconds we lost on mile 19 during mile 23 and the guys in the  group (Rhett, Paul and Matt) started to gap me.  Hit the 24 mile marker and decided that I was feeling really good and there was no reason for me to be holding back.  Started to pick up the pace and make up the distance on the guys ahead.  Slowly moved by them and just kept going.  Saw another good sized group and used them as a target to motivate me to keep going.  Passed them and there was just one last turn to make and I was home free.  Crossed the finish line in 2:58:19 and felt really good.  I know that I left a little on the course but that was part of the plan.  I really didn’t want to blow up during this race.  Stopped just past the finish mat to watch the other 3 come in.  Matt crossed the line 20 seconds later and Rhett came in 20 seconds after that.  Unfortunately, Paul cramped up and missed the goal by 1 minute.  I feel really bad because he ran a great race and would have easily had the sub 3 on a day with better weather.  Comparing my splits to the plan I am shocked at how close they are.  Other than miles 5-7 and the last 4 miles we hit almost every mile within a couple of seconds of the plan.

Overall Place: 80/5,030 (Last year I ran 5 minutes faster and finished in 106)
Gender Place: 74/2,851 (Chick count = 6)
Age Division Place: 19/372

Ended up finishing 3rd place overall in the Utah Grand Slam which was my goal for the year.

So this wraps up another year of racing with the same question of where do I go from here?  This wasn’t my best year of racing and I was getting close to burning out.  Ending with a good race certainly helps reignite the fire but I think that I will stick with my plan of running no marathons in 2009.  

Comments
From Craig on Sun, Oct 05, 2008 at 09:55:10

Andy- good job coming in under 3:00 in some bad conditions. No marathon in 2009? Not even a revenge-for-bad-weather SGM?

From Christi on Sun, Oct 05, 2008 at 09:56:30

Congrats on 3 is the GS series!! Great job today!! (cute pic of you & the girls, we love to boat too)

From Teena on Sun, Oct 05, 2008 at 10:01:28

Andy -- Fantastic Race ... Fantastic Plan!! You looked awesome when I saw you ... almost like you could have ran another marathon on the spot!!

Are you sure about the no marathons in 2009??

Congrats on finishing the season in style.

From Tom on Sun, Oct 05, 2008 at 10:02:57

Andy super job on the race. Looks like you, Matt and Rhett were the only ones in the sub-3 wannabe group to actually succeed in achieving the goal. Very impressive with the nasty weather and with all the racing you've been doing. I think this is actually a better race for you than last year even though the time doesn't show it.

I was bummed it didn't work out to meet up with you guys at the start. Terry and I for some reason ended up with non-elite bibs so they wouldn't let us in the corral :( I think for a while we were just 20-30 feet behind you up until Damarron Valley when we started to not be able to hit splits.

I'm with on the near burnout comment. In my case maybe it's not just near. Time for us to take it easy and rest for a while until that fire is fully reignited. I may join you with the no-marathon plan. I've decided for me probably no more than 1 a year from here on out and no more forcing the body past its limit.

Good luck to you and hope to maybe see you at some halfs next year.

From Clay on Sun, Oct 05, 2008 at 11:40:22

Great job Andy that is a heck of a time with the conditions, you guys did a great job of working together...

From RivertonPaul on Sun, Oct 05, 2008 at 11:43:06

Way to go Andy -- You guys really pulled me along. Your pacing really helped me out. I am glad to have gotten to know you a bit better over the last two marathons. You certainly finished strong.

From Superfly on Sun, Oct 05, 2008 at 11:43:09

Andy you've earned this one. Way to get that magical race on a day when everyone else wasn't. That makes it an even great accomplishment. You found a way to overcome the elements and still cash in. Welcome to the sub 3 hour club.

From Kim on Sun, Oct 05, 2008 at 11:51:40

Congrats on a great race and a great grand slam! I loved seeing the people wearing the grand slam medal too! What an accomplishment! Let's all take it easy for a while now!

From Burt on Sun, Oct 05, 2008 at 13:26:36

Another great job on your sub 3 marathon!

From Mark on Sun, Oct 05, 2008 at 16:34:51

Congratulations! Way to own the course in the wind and rain at the end!

From Dale on Sun, Oct 05, 2008 at 17:20:36

Great race and strong finish! Coming off another marathon only a couple of weeks ago and in the conditions you faced out there...all the more impressive. Take the well earned break and rest, refit, and return stronger!

From Michelle N. on Sun, Oct 05, 2008 at 22:14:50

Great job Andy. I think I got to the blog party right when you were leaving. I think I saw you getting in your car. Oh well, we'll run into each other again I'm sure. You are awesome. Congrats on breaking 3:00 with the beautiful weather:)

From Jon on Sun, Oct 05, 2008 at 22:15:23

We are so glad you had a good race- it shows your strength this year when the rest of us struggled to meet goal times. No marathons next year- sounds like you earned the rest after doing the grand slam! Congrats on a good year.

From MarcieJ on Sun, Oct 05, 2008 at 22:43:29

Andy of all people to get the sub3 I think you deserve it the most! You did so great and after doing the grand slam as well. I so wish I could have hung with you guys when you passed me. Great job again!

From Cal on Mon, Oct 06, 2008 at 00:32:22

Andy, great job and congrats on another sub-3 and also the Grand Slam placing!

From JeffC on Mon, Oct 06, 2008 at 01:13:14

Great job on another sub 3 and another great slam!

From mattk on Mon, Oct 06, 2008 at 01:21:01

Good to meet you Andy. Great finish to a great race. When you passed me in the last mile or so, my goal was just to keep you in sight! I was running on fumes, and you pulled me along. You paced the whole thing really well.

From RIch on Mon, Oct 06, 2008 at 08:57:36

No marathons huh? I can understand it is a major time commitment. You have had some good success though. I am very impressed with your runs.

From JD on Mon, Oct 06, 2008 at 11:55:29

Sounds like a good marathon for you under adverse conditions. Good job on the grand slam too. I just read your post about "Uncle Jesse" and was laughing my a*@#! off. Too funny!

From josse on Mon, Oct 06, 2008 at 23:42:47

Is that picture "PROOF" that you actually are a marathoner? Great job Andy I knew you had it in you!!

From cody on Mon, Oct 06, 2008 at 23:47:02

I am so glad you were able to finish out the season on top. Uncle Jesse huh? Did you get his number?

From Dustin on Tue, Oct 07, 2008 at 12:59:38

Great job on the race Saturday and your performance in the Grand Slam

Slow milesFast milesTotal Distance
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While I was at the hotel pool this morning with my girls at 9:40 (about the time I finished the marathon) I couldn't help but notice how perfect the weather was.  The temperature was perfect for running, there were minimal clouds and there wasn't even a hint of wind.  What a difference a day makes.  My hamstrings and calves are a little sore which is puzzling because I thought that your quads were supposed to be sore after a downhill marathon.  I forgot to mention in my race report yesterday a strange post race story.  I was the lucky recipient of a post race massage from "Uncle Jesse".  Those of you who were in the massage tent know who I am talking about.  He was a very nice guy but I felt he spent a little more time massaging my glute's than was necessary.  I'm sure I wouldn't have thought anything of it if it was an attractive female masseuse but it seemed strange at the time.

Comments
From Tom on Sun, Oct 05, 2008 at 19:36:19

Hey Andy I notice the same thing with my calves being absolutely in agony yesterday and today and hamstrings sore as well, yet quads and shins are hardly sore at all. What's that all about? I was thinking of blaming it on "Uncle Jesse" but I never had the "lucky" experience of having him work on me.

Congrats again on your great sub-3 race.

From Teena on Sun, Oct 05, 2008 at 23:55:34

Thanks for the good laugh!! What a way to end the night. :)

From Predog on Mon, Oct 06, 2008 at 00:02:21

Um, that's a little wierd...I don't envy you. haha. And actually all of my legs hurt... I can't decide which part hurts worse. And my arms hurt too. And if you didn't see my response on my blog, no Jon didn't say anything like that...He and Cody just said to stick with the guys shooting for 3 hours, run the first half conservatively, and then see if I could get something going around Winchester Hills/Snow Canyon area.

From JeffC on Mon, Oct 06, 2008 at 01:03:50

ROTFLOL!! Was too cold and miserable to stick around for the post race massage. Glad I missed that.

From Jon on Tue, Oct 07, 2008 at 11:08:45

I noticed the same thing about the weather...

Slow milesFast milesTotal Distance
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To say this run was slow would be an understatement.  I just wanted to get my legs moving and make a feeble attempt at burning off some of the garbage I ate over the weekend.  My calves and hamstrings are very sore but everything else feels good.  I am going to schedule a massage but am unsure if I should do it now or wait until some of the soreness goes away.  Anybody have an opinion on that?

Comments
From josse on Mon, Oct 06, 2008 at 09:36:26

I think the sooner the better. But if you wait until thursday it will be less painful. But if you get it before it will work out all that lactic acid sooner. I am gettin mine on thursday.

From Michelle N. on Mon, Oct 06, 2008 at 10:42:14

My calves are so sore I don't think I could handle a massage. I don't know if it was the cold but my muscle (even arms and back) ache like I just lifted some major weights. You are a crazy man but good to see you are able to run today. I may try tomorrow.

From wheakory on Mon, Oct 06, 2008 at 14:05:04

Nice shake out run. Andy I wanted to meet you but I never did see you come in. Oh well will meet at one of these races in the future. Nice work this morning and nice marathon under the bad conditions.

Slow milesFast milesTotal Distance
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I felt pretty good when I started out but the fatigue set in pretty quickly.  I'm only a little sore but my legs feel very heavy.  

Comments
From Michelle N. on Tue, Oct 07, 2008 at 09:41:07

Wau to get out again so soon (twice). I hope you continue to recover well.

From RivertonPaul on Tue, Oct 07, 2008 at 12:31:31

Andy, I'm going to take the only win I've ever got over you where I can. The AgeGrade for St. George gives me 70.7% and you, my slacker friend, "only" got 70.3%.

From RivertonPaul on Tue, Oct 07, 2008 at 12:32:42

Also, cool pick with that guy in the blue shorts behind you who ended up behind you in the end.

From RivertonPaul on Tue, Oct 07, 2008 at 12:49:17

One other thought, you should encourage Rhett to blog (or pass on my encouragement). He was a nice addition to SGM, and I would enjoy following his training.

Slow milesFast milesTotal Distance
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I was SO sleepy last night and this morning.  It is such a strange feeling to feel like you need to fall asleep when you sit down.  Once I got up and got going this morning I was fine.  Just an easy run on the LPT.  I started out heading South on the dirt trail but my legs were having a hard time with the uneven surface so I took the walkway over the highway and stayed on the paved trail.  Legs feel pretty good - only minimal soreness.  It is national walk to school day today so I finished the morning off by walking my girls to school then I had to walk back home (2.5 miles total).  I should have stayed in my running clothes and ran home but I had to get to work and didn't think that I would have time to get ready.

Comments
From TylerS on Wed, Oct 08, 2008 at 12:43:18

Andy I never did get the chance to tell you great job on your race and for placing 3rd in the GRAND SLAM!!! That is a huge accomplishemnt!!! You should be very proud. I am glad that I didn;t get the massage guy that youhad, sounds a little strange to me????? I like the new pic, it really shows how bad the day was! Glad you were surrounded by friends!

From Teena on Wed, Oct 08, 2008 at 13:09:07

Sounds like a nice walk with your girls. I know that sleepy feeling you are talking about ... it hit me yesterday at about 3:00 p.m.

Also -- LOVE the new picture!!

From huans32 on Wed, Oct 08, 2008 at 18:13:14

Nice job on getting out and working your legs and not much soreness. Your a animal man.

Slow milesFast milesTotal Distance
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There was a very strange soreness in my legs this morning.  Really couldn't get them to move.  This seems to be typical of the recovery process.  I'll have a good day followed by a not so good day.  I'm actually starting to look forward to focusing on shorter races.  I have spent so much time running the same pace for most runs, it will be kind of fun to have a change of pace.  Remind me that I said that when I am complaining about workouts in the future.

Comments
From RivertonPaul on Thu, Oct 09, 2008 at 09:35:13

I think your marathons will benefit from the increased speed you will gain. I hope I have enough resolve to do more speed work, too.

From wheakory on Thu, Oct 09, 2008 at 12:16:10

It's good to have a variety. You've had an awesome Grand Slam year and you should be very proud with your performance and toughness. There's a very low percent of people that accomplished the task you did this year. Nice work. I was trying to find you at the finish line to meet you, but I didn't look very good I guess in St. George.

I'm running a half marathon race on November 1st and I'm looking forward to the shorter distance.

From Andy on Thu, Oct 09, 2008 at 12:19:04

Kory - I actually saw you in the finishers area but you were on the phone and I didn't want to interrupt. I couldn't find you after that.

From wheakory on Thu, Oct 09, 2008 at 12:49:43

You should have interrupted that would have been okay. I don't get down there too much. Next time hit me on the back and say Hi. :-)

Oh well, I'm sure will be able to meet in the future. Good luck on the recovery. My legs a still somewhat sore, the hip is still a little sore where I got knocked over. I thought a couple of days ago it was healed. Maybe I was in denial :-).

From Andy on Thu, Oct 09, 2008 at 14:23:24

Just wondering, who are the other runners in your pic?

From Teena on Thu, Oct 09, 2008 at 14:23:54

Ooops ... I put your name in the "from" area instead of mine!! Sorry.

From RivertonPaul on Thu, Oct 09, 2008 at 14:27:08

Left to right:

RivertonPaul, Predog (http://fastr-thn-yr-avg-joe.fastrunningblog.com/), Rhett, AndyB

From Teena on Thu, Oct 09, 2008 at 14:30:35

Hmmm ... I don't know Predog, and Rhett looks different than I imagined. Come to think of it, I don't know that anyone ever really looks like their race pictures!!

Love the pic though!! I hope someone ordered the big 'ol poster size!! It's pretty dang cool.

From Teena on Thu, Oct 09, 2008 at 14:53:37

Andy --

Just noticed that you posted on one of my old posts that the rule of thumb is no "hard" running one day per each mile in the race. What exactly do you mean when you say "hard?" I really need some help here. I have no idea what I am doing when it comes to post-marathoning. Any advice would be greatly appreciated!!

From Andy on Thu, Oct 09, 2008 at 15:23:35

Teena -

I would define hard workouts as speed work (anything faster than 1/2 marathon pace) or excessively long runs (15+ miles). You just need to go with what feels right. There are a lot of micro-tears in your muscles and until they are fully repaired you are at a higher risk of injury. To be honest, I've really never followed the "rule of thumb". Now is a good to let both your body and mind heal before you ramp up your training for Boston.

From Teena on Thu, Oct 09, 2008 at 23:56:59

Thanks Andy. That helps. (I guess I am just afraid that if I slack off that I will lose too much fitness.)

Holler with any additional advice when you think of it.

Thanks again.

Slow milesFast milesTotal Distance
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I would say how cold it was this morning but I'm going to hold off on complaining because it is going to start getting worse.  I'm not sure if I'm ready for cold weather running.  Ran another easy 5 on the LPT.  Man, I'm really cranking out the miles this week. 

Comments
From RivertonPaul on Fri, Oct 10, 2008 at 10:30:16

You are running strong and carefree -- amazing what a decent performance does for the psyche. Glad you are feeling decent.

From Rhett on Fri, Oct 10, 2008 at 12:07:12

Your a running machine Andy. If you ever get hard core into the speed work, your times are going to plummet.

From Teena on Fri, Oct 10, 2008 at 23:46:12

I started complaining a bit this morning ... but you are so right, it's going to get a lot worse!! YIKES!!

Slow milesFast milesTotal Distance
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This caps off my lowest weekly mileage of the year.  I thought I would feel better but I am still feeling wiped out.  I actually felt better after TOU when I ran a little higher mileage.  Had to get an early start than I wanted so I didn't get a chance to meet up with the running club so I just ran one of my regular loops.  I was able to hit every green light which has never happened before.

Comments
From rhett on Sat, Oct 11, 2008 at 11:54:54

34+ miles the week after a fast marathon. Not too shabby. I did a bunch of cross training early in the week, but only ended up running around 19 miles this week. Next week I'll get back into my tempo runs and speed work. I gotta pick up some speed for the upcomming 5K.

Slow milesFast milesTotal Distance
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My legs are still wiped out.  They feel completely dead.  Felt alright for the first mile then was able to pick up the pace for a mile or two then my legs were completely gone.  This recovery is taking a little longer than expected.

Comments
From huans32 on Mon, Oct 13, 2008 at 09:10:04

Well I have been doing a full recovery. A less active one. Just it easy. It so hard to though. The one day I ran last week I had such a hard time staying slower.

From JeffC on Mon, Oct 13, 2008 at 11:03:42

Two fast marathons in two week will do that to you Andy. With no big races on the horizon I would just continue to take it easy until the legs feel some life again.

From RivertonPaul on Mon, Oct 13, 2008 at 12:01:57

I was wiped out today, too. Glad I'm not working towards anything specific.

From Andy on Mon, Oct 13, 2008 at 12:03:48

Paul - That's what I keep telling myself. I do not have any races in the near future so I can take it easy for as long as I want. What worries me is that I should not be feeling this wiped out. It is probably my body's way of forcing me to take it easy.

From RivertonPaul on Mon, Oct 13, 2008 at 12:18:01

I've felt like I was on the verge of a cold, so I'm trying not to push it either, though I don't want to do nothing. I'm sorry you don't have the luxury of going to a gym for a bit of cross training in the warmth. If you didn't have to get your kids off to school you could come to step aerobics with me Wednesday (yeah, I make Richard Simmons proud).

From josse on Tue, Oct 14, 2008 at 09:40:41

That is what SG does to you. I recovered much fater after my other marathons this year, but there is something about this one that just takes it out of your legs. Just take it easy and don't stress.

From Tom on Tue, Oct 14, 2008 at 10:06:05

Andy I've also noticed this marathon really wiped me out, much more so than the last time I ran it. I think something to do with the cold weather, cold muscles, and cramping just made it so our bodies took an extra-ordinary beating.

Good luck with the recovery, we'll all be just fine taking it easy for a few weeks or even longer if need be.

From Rhett on Tue, Oct 14, 2008 at 11:53:39

I took it a bit easier than you last week, but I'm still feeling it a bit in my calves. Take a break and do some cross training. It really helps.

Slow milesFast milesTotal Distance
7.000.007.00

Today was very similar to yesterday.  Getting through 5 miles was fine but then I started to break down.  I'm going to keep it at 7 miles/day during the week until my body feels better.  There's just no reason to push it right now.  I've been in an uncomfortable place mentally for a couple of days.  I wonder if part of the problem is that with no races on the schedule or running goals in place I don't have the distraction in place that helps me get through things.  Then again, the harvest moon that was out this morning could be the source.

Comments
From JeffC on Tue, Oct 14, 2008 at 11:04:17

Dang that moon was bright wasn't it!

From huans32 on Tue, Oct 14, 2008 at 14:59:03

LOL ya it was nice and bright for sure. I learned a lesson quick after my first race. You got to have something to shoot for. Some race or goal. If your goal though is to take it easy for next yr and no marathons. Stick to it and keep that goal in mind. But still take it easy man. We just finished the Grand Slam. Plus all the ultras and extra marathons can wear on you. I would focus on what goals you have for next yr and then start planning it out. I am interested in seeing what you have going.

Slow milesFast milesTotal Distance
7.000.007.00

Another slow and uncomfortable 7 miles.  There is just no pop in the legs at all.  Ran on the LPT again but forgot my headlamp (again).  Fortunately, the full moon provided enough light that I could see the trail.  I was going through my running log last year at this time and noticed that the recovery from SGM last year took a long time as well.  I guess that's just the nature of the beast.

Slow milesFast milesTotal Distance
7.000.007.00

Definitely a step in the right direction.  Legs feel a little bit better but still are dead. 

Comments
From huans32 on Thu, Oct 16, 2008 at 12:46:29

Sounds like running the 7s are working for you man. Right on.

From wheakory on Thu, Oct 16, 2008 at 13:16:13

That's good to here Andy. Are you going to do the Grand Slam next year or just try and get more speed?

From Andy on Thu, Oct 16, 2008 at 14:18:27

Kory - My plan right now is to not run any marathons in 2009. Of course, I said the same thing about 2008 and ended up running 5. I would like to run a bunch of 5k's and 1/2 marathons just so I can feel fast again.

From Lybi on Thu, Oct 16, 2008 at 14:47:03

You said NO marathons and ended up doing 5? That's amazing! Usually people say they WILL run a marathon and then don't! Good luck with your recovery.

From Teena on Fri, Oct 17, 2008 at 00:07:56

Andy --

Glad that you are feeling a bit better ... but stink ... that means you will never run with Mark and me!! :)

Your plan must be working!!

Slow milesFast milesTotal Distance
7.000.007.00

Just continuing with the 7 miles/day.  My legs were a little sore but are getting a little better.  The pace is still slow but at least I am able to get through the run.

Comments
From huans32 on Fri, Oct 17, 2008 at 12:06:47

Are you changing up the scenery on these 7 milers? You might have to come join the Gumpchumps up on the Jordan River Parkway one of these weekends. I think we are going to try to do it each weekend.

From Andy on Fri, Oct 17, 2008 at 12:33:49

It's been pretty much the same boring loop every day. Maybe I can make it up there to run with you guys on the weekends that my kids are with their mom.

From huans32 on Fri, Oct 17, 2008 at 15:13:05

Ya I have the same deal with my girls. We just run ealier though so we can get back to the kids either way by 9ish on most runs. And now I have a roommate/Uncle that helps just incase they wake up ealier.

From Rhett on Fri, Oct 17, 2008 at 16:27:05

So when does the speed work begin?

From Andy on Fri, Oct 17, 2008 at 16:28:13

As soon as the legs say it is alright. Probably next week.

From RivertonPaul on Fri, Oct 17, 2008 at 18:04:32

You guys are studs.

Slow milesFast milesTotal Distance
12.000.0012.00

What?  Something other than 7 miles?  Ran most of the run along the LPT.  It was a perfect morning for a run but my hamstrings were very tight and sore.  I wished I could have stopped at 10 but with out and back runs, there is no cutting runs short.

Comments
From Teena on Sun, Oct 19, 2008 at 00:08:41

That's what is so great, yet so evil, about out and back runs!!

Can't believe you branched off from your 7s this week ... you're living on the edge my friend!! :)

From huans32 on Mon, Oct 20, 2008 at 09:13:28

Nice job on your 12. Now to get you on the same parkway as us. :) It was a great morning too.

Slow milesFast milesTotal Distance
7.000.007.00

Other than some tightness in my upper hamstring my legs felt pretty good.  My head has felt a little foggy the past few days which I can't explain.  It is very strange - I feel light headed all of the time and my tongue is numb.  I'm hoping that it is diet related since I have fallen off the healthy eating wagon.  

Comments
From rhett on Mon, Oct 20, 2008 at 13:28:22

I hope your not coming down with something. All weekend I had that feeling like I was a bit in a fog too. I also had a head ache for a couple days. Today I feel better though.

From huans32 on Mon, Oct 20, 2008 at 13:34:31

Yeah hope it isnt something. Looks like 7s again for this week?

From Teena on Mon, Oct 20, 2008 at 23:59:33

What the stink?? I get the "little foggy" part, but the "tongue is numb" is throwing me off!!

You better take it easy.

Any chance you know what your normal resting heart rate is? Has it gone up by double digits?

From Michelle N. on Tue, Oct 21, 2008 at 17:32:29

You didn't post today Andy. Is everything okay? Reading your post from yesterday go me wondering. Let us know.

From Andy on Tue, Oct 21, 2008 at 19:26:33

Thanks Teena and Michelle. I'm not sure what the deal is. My heart rate seems normal and I don't have typical flu symptoms. I just feel out of it.

Slow milesFast milesTotal Distance
0.000.000.00

Got dressed to go running this morning and just wasn't feeling it.  I'm not sure if this is a bug or something else.  I had too much work to do anyway so it was probably better to spend the hour working.

Slow milesFast milesTotal Distance
7.000.007.00

Starting to feel better.  My head is hurting so I think that I did end up having some kind of bug.  I actually felt better during this run than any since the marathon.  Glad to finally see the light at the end of the tunnel.

Comments
From MarcieJ on Wed, Oct 22, 2008 at 09:53:30

I just bearly started to feel decent on my runs too since the marathon. I am finally started to feel like I have my body back.

From Teena on Wed, Oct 22, 2008 at 11:25:13

So glad to hear that you are feeling a bit better. I have been thinking about your situation and couldn't help but wonder if you had some kind of cold that caused fluid in your ear. But I guess it doesn't really matter since you are feeling better. Have you ever tried the Emergen-C packets? I usually down two a day when I feel a cold coming on. Way to go reviving beautiful magic number 7!! :)

From RivertonPaul on Wed, Oct 22, 2008 at 15:11:35

Andy,

I posed this question to Rhett the other day, but wondered if you've discussed Tinman training with Paul Peterson, Cody and others. Seems they've had good success. Wondering if you have considered his 3 big workouts and corresponding paces.

I know this is long, but here are some of his thoughts taken from his posts at http://forum.therunzone.com/forumdisplay.php?s=37c4c6a1edbd13a48020d0c7186bf398

Let's put it this way, if you aren't running at least 2 hours with marathon pace included every 10 days you are risking the bonk-effect in the last 10k of a marathon race. It doesn't matter one iota if you have high VO2 max if you bonk!

A 3 hour mararathon runner should do a 16 mile Big Workout regularly. That means that he or she will run 16 miles and have 1/3rd to 1/2 of it at half-marathon pace to mareathon pace. That's not an easy workout. But, it is repeatable often.

Also, a 3 hour marathon runner can do longer easy runs of 21 miles every weekend or every other weekend during the marathon prep phase. All other runs between those two are personal. One runner likes to do 60 miles per week, so perhaps his or her runs between workouts are 4 - 6 each day, if run 5 days or 5-7 if run 4 days. THe next runner might choose 80 miles per week and then do 8-10 milers most of the days between the Big Workouts. A third runner, covering 100 miles per week, may run 12-13 miles for each of the runs or each of the days between the Big Workouts. Can you see why having a good coach is helpful?

I've mention many times Big Workouts, which do exactly that: tire out all types of fiber because distance and intensity are combined. I've mentioned Big Days in which you run a fair amount in two runs: example, 1.5 hours in the morning and evening, both including MP running or slightly faster if one is fit enough. You certainly can do Big Weekends - what I've always called "Bunch Training," which works well when you are fit and if you happen to be a busy person during the work week.

There's a gal that won the Olympic Trials one year, from Alaska, a physician, who basically Bunch Trained. She worked a lot during the week and then did as much solid training as she could on the weekend. She averaged just 70 miles per week (most of it on the treadmill), but she really worked her endurance and strength on the weekends.

One thing that is necessary for marathon running, besides working on fuel management, is improving capacity to deal with shock. When you run thousands of steps in a row, you better have great ability to absorb shock and keep your stride length going. Big Workouts, in wich you combine longish running and faster pace runing do that. So does Big Days and Big Weekends!

Six of one, half a dozen of another! One thing I will say, when you run far and fast in one training session it will improve your confidence. That's one thing that does help a runner significantly, I think.

CV running = 5k pace plus 8-12 seconds per km. A 16 minute 5k runner needs about 4 miles of CV running, on average, but no more than 5 miles per workout. Thus a 7-8 x 1k at CV pace (jog 200m recoveries) is about right.

Do striders twice per week (example 6-10 x 100m at 5k down to 1 mile or slightly faster pace)(jog 100m recoveries). Never strain!

***

IN truth, most people don't vary much in terms of racing capacity UNLESS they are doing stupid things like stringing together too many days that are hard ...or hardish.

If you follow my rules about training (only two hard / extended fast running workouts per week...and a modest paced longer run -when you aren't training for marathons) you won't have huge variances in your racing capacity. If you run the same race-course at full effort on Wednesday as the previous Saturday your 5k performance won't be greatly different - unless you pushed the pace between those two days - which would go AGAINST my training recommendations.

Don't give me the "my heart rate varies from day-to-day" argument to justify that you must switch training paces. You can have a 150 heart rate one day at run at 70% of VO2 max and the next day you can run 145 heart rate and it will also be 70% of VO2 max. Just because your heart rate changes doesn't mean your performance capacity has changed. If you were tested in a lab on both days using gas-analysis equipment I'd prove it to you easily. That's where some of you guys get hung up - thinking heart rate variance equals performance capacity variance. It's exactly why using heart rate as you main measure of training is wrong. It can only guide you in a general sense!

If you train smart and don't burn up your adaptive reserves then training by pace, with some common sense, is quite solid. Yes, use common sense! If the temperature at Saturday's race was 65 degrees F when you ran 18:13 but today in training it is 100 degrees F then adjust the paces (slower). Note; I've given you guys a temperature chart in the Articles section on the HOME page to figure out how much slower you should go when the temperature is different. If it is windy on a given training day and it wasn't during the 5k race on Saturday, then obviously you'll have to make some training-pace adjustments. If you are running on hilly courses, trails or grass in training that is slow-going it's a must that you slow your pace relative to what you could have run on a a flat, fast course (on a previous race-day).

Use common sense!

Anyone who has been trained by me for awhile can tell you that if the training-day weather and terrain are about the same as on the race-day the paces are very good to use. The paces are logically developed and they FEEL right too!

When you focus on training at optimal paces in the short term, relative to your racing ability for a given day, you quickly become much better at "reading" your body. That is, you KNOW and you FEEL what is the ideal pace because of previous practice at linking targeted pace to performance capacity (ability).

From RivertonPaul on Wed, Oct 22, 2008 at 15:13:53

Sorry, couple of more:

Each week during the "off season" - meaning when you are not racing or not much, do the following:

1) CV Fartlek - 50-60 minutes, including 20 minutes of pickups at CV effort. Example, 10 x 2 minutes at CV pace (effort), jog 1-2 minutes between pickups. Do 4 x 30 seconds, too, at about 1-mile pace (effort), jogging 90 seconds between each pickup.

2) Long Tempo (a.k.a. Tinman Tempo) - 15 minutes EZ, 30-40 minutes at about 3k to 5k pace plus 1 minute per mile, 10 minutes cool down.

3) Long Run - on the weekend, run 90-120 minutes, EZ. If you feel good, pick up the pace over the last 2-3 miles to about Long Tempo (Tinman Tempo) pace.

2-3 times per week, do 4-6 x 100m at about 1-mile pace. THe first one or two might be slower, until your muscle are relaxed. Don't sprint and don't force the speed. Let it come to you! Jog about 200m between each strider.

4) 3-4 times per week run 30-40 minutes, Slow and Relaxed.

------------------------------------------------------

During Racing Season, do CV intervals instead of CV fartlek. Shoot for 5-6 km of reps. Example, 5-6 x 1k at CV pace (roughly 10 seconds per km over 5k race pace), jog 1 minute between reps. I recommend that you do the reps on grass, if possible. Afterward, choose between 30 second hill charges (about 4- 6 of them) at about 2-mile race-pace (go by effort), 200m reps on the flats at 1-mile pace (about 4-6 of them), jogging 200m between each, or 100m reps at 800m pace (about 4-6 of them), jogging 100m between each.

During Racing season:

You should do an intense session or race every 2-3 weeks. An example of a race substitue might be 6 x 800m at 5k pace, jog 400m recvoeries.

When you compete during a given week skip the Long Tempo workout. Still do the CVs and the Long Run! But, you may have to run slower during your Long Run because your legs might be sore from racing.

If you don't run a race during a given week, do the Tinman Long Tempo Run but add hill charges or 200s at 1-mile pace, afterward. Try 4-6 reps.

From RivertonPaul on Wed, Oct 22, 2008 at 15:28:10

His stuff is here (sorry for another post):

http://www.therunzone.com/ntrz/?page_id=3

and on the forums there http://forum.therunzone.com/

Slow milesFast milesTotal Distance
7.000.007.00

Nothing exciting, just running.  My pace is naturally starting to drop and I'm starting to feel better.  My weight, on the other hand, is out of control.

Comments
From britta on Thu, Oct 23, 2008 at 09:58:34

I am glad to hear I am not the only who is having a hard time eating healthy. Ever since St.George I just can't help myself. Sasha suggested I run 7 miles 6 days a week. It looks like that is what you do. How does it work for you?

From JeffC on Thu, Oct 23, 2008 at 11:03:47

I hear you on the eating thing, too much candy around the house pre-Halloween. I have no control.

From Andy on Thu, Oct 23, 2008 at 11:23:54

Britta - The 7 mile/day thing is a cut back for me and I am doing it as maintenance until I decide what my next goals are. During the summer I was running 10 miles/day during the week then a long run on the weekend. Physically, I think that it works well but psychologically it gets a little boring and monotonous. I think that I prefer a little more variety in my runs.

From Michelle N. on Thu, Oct 23, 2008 at 14:14:50

You know Andy, I didn't want to say anything about your weight. You are getting huge! You skinny men are funny. Try being a mother of five, who even as much as looks at a candy bar and instantly gains 5 pounds in my butt!:) But seriously, you probably can afford to gain a few pounds and not have it affect you too much.

From Andy on Thu, Oct 23, 2008 at 14:19:36

I guess it is hard finding a balance between the ideal running weight and ideal real life weight. I'm probably 10-15 pounds over my ideal running weight and 10 pound below my ideal life weight. I just wished that I could chose where the extra weight goes. I carry it all in my gut and butt.

From Michelle N. on Thu, Oct 23, 2008 at 14:24:13

Andy got back! I have the same issue. If you want to go off ideal weight-I am 5'2" and my ideal running weight is around 105 pounds! Ha, ha, ha. I haven't weighed that since 7th grade. I am 125 right now but I have to look at the fact that I have a ton of muscle for a woman. And I like it that way so I just won't ever be ideal. Oh well. I would never guess you are 10-15 pounds heavy. Maybe you're full of muscle too:)

From Andy on Thu, Oct 23, 2008 at 14:27:11

I have no muscle but I'm tall which means that I have a lot of wasted weight.

From Michelle N. on Thu, Oct 23, 2008 at 14:32:03

Better tall than short with extra weight:)

From rhett on Thu, Oct 23, 2008 at 14:39:03

Just to weigh in (pune intended), I feel fat too. I'm up about 5 pounds since SGM. Glad it's not just me. Problem is, I'm going on vacation at the end of next week for 10 days and I'm sure I'll put on another 5 to 10 then I have a 5k I'd like to do well in 6 days after coming home.

From RivertonPaul on Thu, Oct 23, 2008 at 14:41:04

Just me, another fatty weighing in.

From Michelle N. on Thu, Oct 23, 2008 at 14:45:19

Well fatties, I've actually lost 3 pounds since SG so there:) I don't budge during marathon training but as soon as I add some cross training in and up my weights and eat better, I lose. 5 more to go and I'll be happy. You guys are way over weight!LOL

From britta on Thu, Oct 23, 2008 at 16:41:11

It makes me feel better to know that men have FAT days too. Does that make me mean?

From Rhett on Thu, Oct 23, 2008 at 17:20:32

Britta, you are so mean! LOL

From britta on Thu, Oct 23, 2008 at 17:33:14

I can't help myself!!!!! Have fun on your vaca! You should gain 5-10 that will make me feel better too! LOL

Slow milesFast milesTotal Distance
7.000.007.00

Before I headed out the door this morning I told myself that no matter how I felt I was going to attempt a mini tempo run after 3 miles.  I've talked myself out of running quicker paces for a couple of weeks so I had to make the commitment to do it no matter what.  Warmed up with 3 miles then started the tempo run.  I felt surprisingly good and the pace felt very comfortable.  I averaged 6:40/mile which is a little slower than my normal tempo pace but I was really happy with how good it felt.

Comments
From huans32 on Fri, Oct 24, 2008 at 09:57:05

It is suprising how much better you feel running faster paces sometimes. I think your just build for speed Andy.

From JeffC on Fri, Oct 24, 2008 at 11:03:34

I agree with Mark. I seem to feel better when running faster, just can't go as far at the faster pace. Glad to hear you are feeling good and recovering well from SGM.

From Cal on Fri, Oct 24, 2008 at 11:27:50

Those tempo runs are great for your mental health. Nice run.

From RivertonPaul on Fri, Oct 24, 2008 at 12:37:34

That was right on Tinman's pace for his tempo run based on about 18:15 5k time.

Well done, you have more mental fortitude than I have lately.

From Andy on Fri, Oct 24, 2008 at 14:17:43

See ... I knew it!! You were just in a bit of a daze ... you're back now!!

AWESOME tempo run!! Hope the endorphins are pumping now!! Nice.

From Teena on Fri, Oct 24, 2008 at 14:19:59

Why do I do that so often??? Put the runner's name that I am posting instead of my own!!?? Sorry Andy ... you knew it was me, right? Yeah right!!!

From Andy on Fri, Oct 24, 2008 at 14:22:06

I knew it was you. I actually read your entry from yesterday before I headed out the door this morning and it inspired me. I figured that if you are pushing yourself that hard there is no reason for me to be slacking off.

From Teena on Fri, Oct 24, 2008 at 14:25:09

NO STINKIN' WAY!!!??? I inspired Andy???

That is the BEST compliment ever!! I am so celebrating!! :)

From rhett on Fri, Oct 24, 2008 at 14:33:20

Great run Andy, you speedy devil.

From Teena on Fri, Oct 24, 2008 at 15:04:09

Hmmmmm, is this a blog weakness or deficiency? -- I never realized I could purport to comment as someone else under that person's credentials.

From Teena on Fri, Oct 24, 2008 at 15:05:56

If I say STINK you'll believe its me, right?

From Teena on Fri, Oct 24, 2008 at 15:07:19

Although Teena knows this is not her.

From RivertonPaul on Fri, Oct 24, 2008 at 15:09:40

So before you go getting Sasha to look up who did the Teena posts and get me banned, I am confessing that I was the culprit -- especially since confession is good for the soul.

From Teena on Fri, Oct 24, 2008 at 15:15:49

Paul --

What are you talking about!!!???

You're a nutso!!! :)

From RivertonPaul on Fri, Oct 24, 2008 at 15:19:52

I meant the 3 "Teena" comments immediately before my confession.

Sorry for mucking up your blog Andy. I should get back to work.

From JeffC or Teena or ?? on Fri, Oct 24, 2008 at 15:27:15

LOL...Very nice!!

From Smooth on Fri, Oct 24, 2008 at 15:28:46

K, here's my confession: I have wanted to post in Andy's blog so many times. But I'm just not worthy of this league.

I am so STINKIN' happy that Teena Da Bullet Babe INSPIRED Andy Da Speed Demon.

There, it's in writing and off my chest...yep, confession is good for my soul too!!!

BTW Andy, VERY NICE TEMPO RUN!!!

From RivertonPaul on Fri, Oct 24, 2008 at 15:30:35

(I have to admit that Teena is my hero, I think she completely awesome ... can't help it!)

Anyway ... just wanted to be her, if only it was for a minute!!!

(Now that is stinkin' awesome!!!)

From Teena on Fri, Oct 24, 2008 at 15:32:03

I'm blonde, STINK, STINK STINK!!! LOL :)

From Teena on Fri, Oct 24, 2008 at 15:37:18

Man Paul ... I had no idea you felt that way. (hee hee)

From Cal on Fri, Oct 24, 2008 at 15:37:35

Wow Andy, you're well on your way to getting on the Hot Discussions list...

(I was wondering why Andy was complimenting himself earlier. It was pretty funny when i first read it.)

From Teena on Fri, Oct 24, 2008 at 15:39:00

STINK!!! You're comment came in before mine ... now my message is all messed up!!! Seriously!!

From Teena on Fri, Oct 24, 2008 at 15:39:25

Btw ... we are going to be in so much trouble with Andy!!

From RivertonPaul on Fri, Oct 24, 2008 at 15:40:30

Andy's too busy actually being productive at work.

From Teena on Fri, Oct 24, 2008 at 15:40:49

Holy cow ... what is going on? Now Cal threw in a message too ... my messages are so messed up!! Thanks guys!!!

But I am Paul's hero ... that part is all true!!

From rhett on Fri, Oct 24, 2008 at 15:41:26

Do you guys have real jobs, or do you just post on Andy's Blog all day? This is 2 days in a row that Andy's Blog has been the place to be.

From JeffC on Fri, Oct 24, 2008 at 15:42:03

All of you need to freakin get back to work.....STINK.....here comes my boss!!

From Cal on Fri, Oct 24, 2008 at 15:42:34

I am a greater Jedi than even master Yoda.

From rhett on Fri, Oct 24, 2008 at 15:44:44

I don't even know how to reply to that Cal, but it is a good thing I wasn't drinking anything or it may have come out my nose as I am laughing hard here.

From Teena on Fri, Oct 24, 2008 at 15:45:26

This is like the best blog ever!!! Totally worth every second that I neglect my kids!! :)

(I'm not really neglecting them ... not really)

From JeffC on Fri, Oct 24, 2008 at 15:46:28

Me neither, just negleting my work!

From Cal on Fri, Oct 24, 2008 at 15:46:28

alright, who wrote that?

From JeffC on Fri, Oct 24, 2008 at 15:47:17

Water out the nose, all over the desk, what the crap Cal....

From Teena on Fri, Oct 24, 2008 at 15:47:33

Wrote what?

From rhett on Fri, Oct 24, 2008 at 15:47:48

I wonder if Andy has realized his blog has been taken over by a bunch of crazy runners?

From JeffC on Fri, Oct 24, 2008 at 15:48:25

Let's go trash Smooth's blog. He He He He He.......

Just Kidding :)

From Teena on Fri, Oct 24, 2008 at 15:49:36

Smooth is far too much of an angel!! Andy on the other hand ... he's much to fast to be an angel.

Is he going to laugh or be ticked???

Come on Andy ... where are you??

From RivertonPaul on Fri, Oct 24, 2008 at 15:49:43

Cal, use the force to figure it out.

From rhett on Fri, Oct 24, 2008 at 15:50:31

Too bad I have a full slate of patients sitting in the waiting room waiting for me. I guess I'll have to get back to work and miss out on all the fun. I check back in a few hours and see what I missed.

From Rhett on Fri, Oct 24, 2008 at 15:51:27

See, here I am at work:

http://imagecache2.allposters.com/images/pic/GGE/61036-22~Optometrist-Posters.jpg

From JeffC on Fri, Oct 24, 2008 at 15:51:50

Stink!!...It's been really fun, but I really have to get back to work....Thanks for the laughs!

From Princess Leah on Fri, Oct 24, 2008 at 15:52:14

Help me Cal ... you're my only hope!

From JeffC on Fri, Oct 24, 2008 at 15:53:22

And Paul, you really need to quit messing with poor Cal.

From rhett on Fri, Oct 24, 2008 at 15:55:38

better version:

http://www.globalgallery.com/prod_images/61036.jpg

From Teena on Fri, Oct 24, 2008 at 16:04:52

Jeff,

Why do you think it is Paul??

From Teena on Fri, Oct 24, 2008 at 16:07:34

Rhett,

Btw ... love the picture!!

From Luke Skywalker on Fri, Oct 24, 2008 at 16:15:35

Cal will be just fine. Jedi Masters don't go crazy -- they just get eccentric.

From Pandora's Box Opener on Fri, Oct 24, 2008 at 16:18:33

I certainly opened Pandora's Box with this thread.

From Andy on Fri, Oct 24, 2008 at 16:25:05

I go to pick my kids up from school and this is what I come back to? At least I made it to the hot topics list.

From Andy on Fri, Oct 24, 2008 at 16:27:00

What's worse is that I get 2 emails for every comment posted (one for the comment and one for the comment reply). My email box is completely full. Thanks guys (I'm kidding of course).

From Teena on Fri, Oct 24, 2008 at 16:29:08

But the question is Andy ...

"Do you feel the love?"

I seriously think this was the best blog thread ever!! Loved it!! So thank you ... and Paul ... and Cal ... and Jeff ... and Rhett ... and Smooth ... and Princess Leah ... and Luke ... and Pandora's Box Opener ... (did I forget anyone?)

From Andy on Fri, Oct 24, 2008 at 16:31:32

I was feeling the love until you said I wasn't an angel. I'm certainly not an angel but you have no way of knowing that.

From Guess Who on Fri, Oct 24, 2008 at 16:33:41

So the prize to Andy:

http://rdr.zazzle.com/img/imt-dzn/isz-m/pd-235403738878961622/tl-worlds_greatest_farter_i_mean_father_shirt.jpg

From Don't forget Teena on Fri, Oct 24, 2008 at 16:36:34

Teena's mantra:

http://www.homotron.net/images/homotron/stink.jpg

From Kathie on Fri, Oct 24, 2008 at 16:39:57

Ok that shirt is too funny I need to get that for my hubby! It would better suit my son but wouldn't make sense.

From Teena on Fri, Oct 24, 2008 at 16:41:48

Andy,

I told you ... you are much too fast to be an angel!! But then again, I could be 100% wrong (you do go pick up your kids from school -- that's pretty angelic)!!

Feel the love!!

"Don't forget Teena,"

Nicely played!!!

From Which Angle is Andy on Fri, Oct 24, 2008 at 17:02:32

So, which one is Andy:

http://blogtown.portlandmercury.com/2007/06/19/charlies_angels.jpg

From Andy on Fri, Oct 24, 2008 at 17:06:29

Paul - You have entirely too much time on your hands.

From Time Waster on Fri, Oct 24, 2008 at 17:37:24

I'm just too good for my own good at wasting time. You just need to look at end of my marathon reports to know that, as Andy knows all too well.

From Rhett on Fri, Oct 24, 2008 at 18:00:35

Wow! 59 posts, now 60 with this one. Andy, you are infamous ("more than famous")

From Rhett on Fri, Oct 24, 2008 at 18:01:52

Only 160 more and you will pass up Walter. Did you say 2 notices for every message. Wow! Sorry about that!

From RivertonPaul on Fri, Oct 24, 2008 at 18:36:51

Well, I won't post any more, so you are safe.

And since I won't be at work, this weekend, I'll be quiet.

Slow milesFast milesTotal Distance
12.000.0012.00

Met up with the running club at the rec center.  Ran 6.5 miles with Jim which was nice because it helps keep the pace honest.  He actually started to push the pace the last 2 miles (6:50/mile) and it felt harder than it should have.  I think I saw

Kathie running along Orchard Dr.  After the club run I drove home and went out for 5.5 easy paced miles.  

Adrenaline 2008 7 Miles: 12.00
Comments
From Teena on Sat, Oct 25, 2008 at 12:30:45

Nice run Andy!!

Glad to see you survived the drama of yesterday's posts. It was fun though. Maybe Paul will start another one!! :)

So ... have you changed your mind about marathons in 2009 yet?

From Andy on Sat, Oct 25, 2008 at 12:32:18

Not yet but my stance isn't as firm as it was a week ago.

From Teena on Sat, Oct 25, 2008 at 12:33:41

You realize that I am going to keep asking you every week, right??

You know I'm teasing ... but I won't be surprised at all when you do change your mind!

From Kathie on Sat, Oct 25, 2008 at 18:51:19

Hey Andy you did see me. I was just finishing up. I had to get back in time to go to the BYU game so I left my house around 6:15. I will meet up with the group next week though.

Slow milesFast milesTotal Distance
7.000.007.00

Drove to the LPT and ran along the preserve trail which is a 3 mile dirt road on the west side of the Legacy Parkway.  Actually took my headlamp this time which made the run so much easier.  After getting to the end of the dirt road, I crossed over the LPT and came back on the paved trail.  Pace felt very good the entire run and is finally starting to come down.

Adrenaline 2008 7 Miles: 7.00
Comments
From DonGardinero on Tue, Oct 28, 2008 at 00:55:22

Andy, I saw that trail for the first time the other day. It looks like a great place to run. I just might have to check it out soon.

Slow milesFast milesTotal Distance
8.000.008.00

The first few miles were a bit of a struggle but I felt better once I got warmed up.  Pace felt lazy but it is getting a little quicker than it has been the past few weeks.

Adrenaline 2008 7 Miles: 8.00
Comments
From Rhett on Tue, Oct 28, 2008 at 12:25:03

Andy, you just keep logging those miles. You are a machine!!!!

Slow milesFast milesTotal Distance
8.000.008.00

Decided to put in a good hill workout and run up to the mouth of Mueller Park canyon.  I definitely was not ready for a big hill run.  My legs were dead on the way up and I couldn't generate a decent turnover on the way down.  Despite the slow pace, I think that it was still a good workout.

Adrenaline 2008 8 Miles: 8.00
Comments
From Teena on Wed, Oct 29, 2008 at 15:44:19

I need to get in some good hill workouts. I'm very worried about the placement of the hills at Boston. Nice job getting them in today!!

Slow milesFast milesTotal Distance
7.000.007.00

A half mile into today's run I rolled my ankle on the edge of the sidewalk.  I immediately had an intense burning in my ankle.  I considered walking back home but decided to keep going and see if I could run it out.  After another half mile the pain was manageable and was just a dull ache for the rest of the run.  I did cut the run a couple of miles short just as a precaution.  It's only a little sore and stiff now so I'm sure that it is fine.

Adrenaline 2008 8 Miles: 8.00
Comments
From JeffC on Thu, Oct 30, 2008 at 10:00:13

OUCH!! That sucks!! I hope it turns out to be nothing.

From DonGardinero on Thu, Oct 30, 2008 at 12:16:47

I hope your ankle is ok. I did that a couple of weeks ago but the pain was gone by the next day.

From huans32 on Thu, Oct 30, 2008 at 12:59:15

Sure hope its nothing. I am sure you will keep a close eye on it.

From Teena on Thu, Oct 30, 2008 at 15:23:43

Andy, maybe I have sent some of my clumsiness your way!! (Mark, watch and see if I am extra graceful on our next run?)

Seriously though, sorry about your ankle. Ice it and pray for the best. Does it look swollen at all?

Slow milesFast milesTotal Distance
11.000.0011.00

AM

It was a lot warmer this morning than I expected so I was a little overdressed.  My ankle feels pretty good.  It is a little sore but nothing serious.  I'm a little more concerned about both upper hamstrings.  They have been problematic all year but are more sore now than usual.  I may try to get 1.5 more miles later today so I can end the month at 200 miles.

PM

I just couldn't end the month with less than 200 miles.  I know that it is silly but this is already my lowest mileage month of the year and it made me feel a little better to at least be over 200.  The kids finished trick or treating then went to their mom's so I went to the LPT for a quick 2 miler.  Went out 1 mile then turned around and headed back.  I decided to push the pace on the way back.  My breathing felt good and my legs didn't hurt but I couldn't shift it into the next gear.  It was hardly worth getting sweaty over but it served it's purpose.

Adrenaline 2008 8 Miles: 11.00
Comments
From DonGardinero on Fri, Oct 31, 2008 at 14:04:33

200 miles this month!!!! Wow.

From Teena on Fri, Oct 31, 2008 at 23:25:48

How funny!!

(I have never, nor probably ever will, hit 200 miles in one month ... and that's a low month for you! Crazy stuff.)

Happy Halloween!

Nice work.

Slow milesFast milesTotal Distance
13.000.0013.00

What an amazing morning for a run.  I woke up a little late and missed the group run so I decided to just run a random route.  I ended up on the Bonneville shoreline trail in Centerville which was a good climb to get there.  I ran along that for awhile then stopped and took a little break.  Looking over the valley was amazing. The clouds were perfect and the way the sun was hitting the landscape was amazing.  I'm not sure if I have ever noticed how cool the area looks.  It reminded me of a Bob Ross painting (lots of happy trees).  The smells were amazing this morning too.  I'm usually not in to stuff like this but for some reason it really hit me.  Headed back home running various routes.  The pace for most of the run was easy but today's run wasn't really about running.

Adrenaline 2008 8 Miles: 13.00
Comments
From Teena on Sat, Nov 01, 2008 at 14:38:19

Andy, glad you had such an awesome morning. Hope the good feelings last a long long time.

From Predog on Sat, Nov 01, 2008 at 14:57:24

Don't you just love runs like that? that's what being a runner is about!

From jona on Sat, Nov 01, 2008 at 15:00:25

Andy, good writeup. Inspiring. Thank you for sharing your great experience.

From JeffC on Sat, Nov 01, 2008 at 21:06:13

These kinda morning are why we run. Thanks for the cool write-up.

Slow milesFast milesTotal Distance
8.000.008.00

During the first half of the run my legs felt very dead.  They were numb and sore.  After warming up they started to feel better and I was able to get into a better flow.  While running I was thinking about a couple of 5k's that I was going to run this month.  I am not really feeling like I have much of a competitive streak right now so I may skip them.  I'm trying to get back to the place where running is fun again and I think that a running a race right now will do more harm than good.

Adrenaline 2008 8 Miles: 8.00
Comments
From huans32 on Mon, Nov 03, 2008 at 10:17:28

I am thinking about running 2 5k also. One on Thanksgiving and the other this weekend. Just to go out and have fun. Having fun is just a mind set. Sure races can be competitive and fun. You just have to work harder at having fun. Just a thought.

From Andy on Mon, Nov 03, 2008 at 12:27:16

A lot of my fun is defined by my time so that is why I probably won't race this month. I don't feel like I am in good enough shape right now to run a quality race.

From huans32 on Mon, Nov 03, 2008 at 16:15:26

Yea I hear you. With all the races that you have ran recently its hard to keep up that kind of training and do well in all your races. You always seem to not really like your performaces though. I just find that I can have a good time and it doesnt have to be a PR. I love having my friends there at the races like you. That is what makes running fun for me. Corp games we ran will be a good memory for me just since I was able to run it with you and my company. Even though I didnt do well at all.

Slow milesFast milesTotal Distance
7.000.007.00

Blah.  Just wasn't feeling it today so I cut the run short.  My legs still have that overall dead feeling for some reason.

Adrenaline 2008 8 Miles: 7.00
Comments
From DonGardinero on Tue, Nov 04, 2008 at 12:25:58

It sounds like a lot of us are having trouble with tired legs today.

From Andy on Tue, Nov 04, 2008 at 19:34:31

Maybe it's the gloomy weather. I guess we better get used to it because winter is just around the corner.

From Kimmy (aka HickGirl) on Tue, Nov 04, 2008 at 22:10:30

Andy, I felt the tired legs all training season last year. I am hoping for a new, refreshed year.

From Andy on Tue, Nov 04, 2008 at 23:35:06

Kimmy - I'm with you on the tired legs all year. It has been a long time since I have felt strong. Here's hoping we both have a new, refreshed year.

Slow milesFast milesTotal Distance
9.000.009.00

It was a little wet and slushy but the temperature felt good.  I still cant' seem to get into a decent groove when I'm running.  It is probably due to the extra 10 that I'm carrying around.  I think that I would rather have the extra 10 and let the running suffer a little than be as thin as I was.

Adrenaline 2008 7 Miles: 9.00
Comments
From JeffC on Wed, Nov 05, 2008 at 11:03:59

I'd be happy to give you another 10 of mine if you'd like.

From RviertonPaul on Wed, Nov 05, 2008 at 11:14:34

I can kind of relate -- I eat too much when I don't train as hard and my weight is up. But I like eating, so I'm not going to fret too much.

From Michelle N. on Wed, Nov 05, 2008 at 14:20:54

I hear ya Andy (and Paul). Except I'd rather be 10 pounds lighter but I'm not as blessed as you skinny men dangit:)

From Andy on Wed, Nov 05, 2008 at 15:31:22

Being a skinny guy isn't a blessing:)

From JeffC on Wed, Nov 05, 2008 at 15:51:26

Neither is being a fat guy :) Finding that perfect weight can be impossible. Seems like we always want something different than what we have because we perceive that it's better, then when we get it, our perception changes again. Human nature I guess....

From Michelle N. on Wed, Nov 05, 2008 at 16:10:02

Jeff, you are sooooo right! I said when I got down to 125 that I'd be happy but guess what I'm thinking 5 more pounds sounds good:)

Andy, I'm teasing you. My husband lifted weights and biked a ton when we were dating and could not get above 145 pounds. He so badly wanted to be a hulking body builder but he couldn't gain weight to save his life. But now (after 5 kids and 14 years of marriage), no problem gaining, just losing for him:) I hope he doesn't see that or I'll hurt his feel bads.

From Teena on Wed, Nov 05, 2008 at 23:55:15

Keep the 10 and enjoy the winter!! Remember that awesome "not about speed or distance" run you had the other day? I'd go for more of those (atleast until February.)

Nice mileage btw.

Slow milesFast milesTotal Distance
8.000.008.00

I could tell it was going to be a lazy day so I ran up to Mueller Park canyon to force myself to work a little.  Even if you run slow going uphill it is still a good workout.  Felt like it was a good effort going up but I had a hard time coming down.  I couldn't get into a groove and I started getting a nasty side stitch.  I seem to get these a lot when I run downhill.  It must be from my insides bouncing around so much.  I'm heading to the U game tonight and expect to freeze.  I don't have a good feeling about the game.

Adrenaline 2008 8 Miles: 8.00
Comments
From JeffC on Thu, Nov 06, 2008 at 11:07:44

Don't say that about the Utes, you better knock on wood. I am not a Ute fan or a BYU fan, I am a poor USU fan but I so want to see Utah win out the season to wreak havoc on the BCS...again. Go Utes!! Go Broncos!! Down with the BCS!!

From JeffC on Thu, Nov 06, 2008 at 11:08:14

Oh.....have fun a the game!!

From DonGardinero on Thu, Nov 06, 2008 at 13:15:30

Andy...Mueller Park Canyon, is that up near the big "V" on the mountain? I think my family and I used to go up there when I was a kid. That name sounds so familiar. I seem to get the side stitches going uphill. Have fun at the game.

From Andy on Thu, Nov 06, 2008 at 13:16:51

Mueller Park Canyon is a few months south of the "V" and about 1 mile south of the "B".

From Andy on Thu, Nov 06, 2008 at 13:17:30

Duh. I obviously meant a few miles.

From Kathie on Thu, Nov 06, 2008 at 13:52:32

Andy have fun at the game tonight! I will be cheering for the Utes for the first time ever (not really I always cheer for them if they are not playing BYU) When BYU lost to TCU my daughter had not painted her face for the first time and now she is sure that if she forgets to paint her face we will lose! I will try to talk her into painting her face for the Utes tonight!

From DonGardinero on Thu, Nov 06, 2008 at 13:58:46

Andy...Freudian slip.

Oh yeah, I remember riding in my dad's truck on those dirt roads up there. In fact, it's the same truck I'm driving now.

From Kimmy on Thu, Nov 06, 2008 at 17:51:30

Andy.....Kathie took me on that run up to Mueller park. I will agree, that is a great workout (and we didn't start at the bottom like you do).

I don't have fond memories of running in Bountiful. It is the only place that doesn't follow the law of gravity. Because what goes up....doesn't always come down. I know I ran more uphill than I ran down.

From Teena on Thu, Nov 06, 2008 at 23:52:20

Andy,

You probably aren't home from the game yet ... but, holy smoke, so jealous that you were there!! I'm in SG and our timeshare's cable didn't show the game so I had to listen to it instead. WOW!! Good Stuff!! Totally worth any cold you endured. (Hope you didn't leave a couple minutes early to beat the traffic.)

Btw, nice run. I definitely need to hit some hills.

From Andy on Fri, Nov 07, 2008 at 00:57:58

My seats are in the bleachers in the south end zone so my butt was wet and frozen but it was well worth it. You just had a feeling that it was meant to be after their kicker missed the 2 field goals. It's about time we get some of that divine intervention that that other team has been getting.

From Teena on Fri, Nov 07, 2008 at 01:08:08

I was actually hoping that one of the Ute players would have mentioned something like that on camera. That would have been AWESOME!!

So jealous that you were there.

Slow milesFast milesTotal Distance
5.000.005.00

I got home late from the game last night and had to get some work done so I stayed up late.  Woke up early to get some more work done so I was very tired this morning.  I drove to the LPT and put in an easy 5.  Spent half the run on the dirt preserve trail and half on the paved trail.

Adrenaline 2008 8 Miles: 5.00
Comments
From Cal on Fri, Nov 07, 2008 at 10:08:49

That must have been a cool game to attend. Worth missing sleep over?

From JeffC on Fri, Nov 07, 2008 at 10:56:43

Congrats to the Utes! Glad to see they pulled it out. I would have missed sleep to see it.

Slow milesFast milesTotal Distance
9.500.009.50

I was so tired last night.  I have no idea what time I fell asleep but it was early.  I vaguely remember telling my son that he could sleep over at his friends house.  Since he wasn't there to watch my girls in the morning I had to cut the run short.  I'm kind of glad I did because I had very little energy this morning.  After the run my girls wanted to go running so we went out for a 1/2 mile run.  Emma surprised me a little and built a bit of a lead on Gracie.  Gracie is very intense and competitive so I told her to catch up to Emma and she kicked it into another gear and closed the gap and eventually caught her.

Adrenaline 2008 8 Miles: 9.50
Comments
From Kimmy on Sat, Nov 08, 2008 at 15:23:19

How fun is that, to go on a run with your daughters. That makes running all worth it.

From Teena on Sun, Nov 09, 2008 at 10:12:46

Andy,

Loved reading your post. Twins are so much fun (most of the time). When I watch my kids run I think, "Dang ... it is so natural and fun to them ... how do I get me some of that?" (Although, after about 10 minutes they want to move on to the next fun activity.)

I'm sure they LOVED their run with Dad! (Btw ... is that all your kids have to do to get what they want? Make sure that you are super tired and then ask??) Good stuff.

Slow milesFast milesTotal Distance
0.500.000.50

Ran to the park with the girls (1/2 mile) let them play for awhile then the plan was to run home.  Emma had a side stitch so she just wanted to walk home.  I tried to tell her that the pain is what made it so rewarding but I think the message was lost.  Gracie ran the whole way home.

Adrenaline 2008 7 Miles: 0.50
Comments
From Michelle N. on Sun, Nov 09, 2008 at 12:51:33

You're such a great dad, Andy. Those are the moments your kids will remember.

Slow milesFast milesTotal Distance
8.000.008.00

Very rainy but the temperature felt good.  My legs felt a little sore which I can't explain.  My mileage is lower and there has been no intensity in my runs so I can not figure out why I would be experiencing any soreness.

Adrenaline 2008 8 Miles: 8.00
Comments
From DonGardinero on Mon, Nov 10, 2008 at 14:17:27

Andy...

That happened to me last week the day after a nice, easy run. The next day my calf muscles were a little sore.

From Michelle N. on Mon, Nov 10, 2008 at 14:21:25

Great running and consistancy you fat, old guy! LOL

From Andy on Mon, Nov 10, 2008 at 21:04:35

Thanks Michelle. You may as well throw in balding while you're at it. I'm a triple threat.

Slow milesFast milesTotal Distance
9.000.009.00

I noticed that they had mile markers set up on the LPT so I wanted to go check out how accurate they are (based on my Garmin).  I was surprised to see a marker every 1/2 mile and they were spot on.  The only time that I was 0.01 off was after I went through the under pass and lost my signal.  I was starting to get a feel for the distance on the trail but this will be nice to have actual measurements.  The run itself was less than stellar.  I felt pretty blah the entire time.  Is it diet related, something physical or something mental?  I'm not feeling particularly motivated to correct it so it must be mental.

Adrenaline 2008 8 Miles: 9.00
Comments
From Clay on Tue, Nov 11, 2008 at 13:11:35

Good job on staying consistent Andy, you are doing a great!

From huans32 on Tue, Nov 11, 2008 at 14:23:43

You have got to be a machine. Great job with staying so consitant even when it doesnt feel so great. You are still getting in the good miles. I am glad to hear you are going to be joining us also on Sat right on.

From DonGardinero on Tue, Nov 11, 2008 at 20:30:12

Andy...I'm going to have to get down there and run the LPT soon, before it snows. Did they just barely put up those mile markers?

Dale

From Andy on Tue, Nov 11, 2008 at 20:32:09

They put the mile markers up sometime last week. It is a pretty good trail to run but I can only do it a couple of times a week because my ADD kicks in and I get bored with the same scenery.

From JD on Tue, Nov 11, 2008 at 21:58:40

I know what you mean about the scenery. I've been running on LPT almost daily. To ease the boredom I run from my house and try to get in two or three miles before I get to LPT, which means less time on the trail. I don't like that tunnel (overpass) either, it always knocks ut my GPS.

From Teena on Wed, Nov 12, 2008 at 08:11:34

I agree with Mark ... you're pretty much a machine. How you crank out those miles when you're not feeling it is amazing!!

I am so jealous that you are all running together Saturday. Where are your running? Who's all going? I'm so so jealous. I agree, a change of scenery is so welcome ... I also think it's nice to run the long runs with a group. Makes the miles fly by.

Slow milesFast milesTotal Distance
5.000.005.00

Too much work to do this morning so I could only get out for a quick 5.  After my usual 3 slow miles I threw in 1 mile at 5k pace.  Felt a little pukey half way through it but I think that is from the greasy pizza from the Pie that I ate last night.  It certainly wasn't due to the speed.  I could only muster 6:20.  That is certainly a lot slower than I expect but I was 10 seconds in the hole after the first quarter so I think that it is more a matter of becoming accustomed to the pace than an actual loss of fitness.

Adrenaline 2008 8 Miles: 5.00
Comments
From Teena on Wed, Nov 12, 2008 at 13:54:47

Man you are fast ... EVEN when you're feeling pukey.

Hope you are feeling less pukey now.

From Michelle N. on Wed, Nov 12, 2008 at 17:19:48

Great, my sons football banquet is at the Pie tonight and I've gotta get up and run early and teach my class tomorrow. Maybe I'll just eat salad:) Their pizza is greasy but I used to love to go there in High School. Part of it was the atmosphere though. Great job anyway and Teena is right, you are speedy.

From huans32 on Thu, Nov 13, 2008 at 10:04:50

Ya I have had the same feelings after eating the from the Pie. Very greasy I can even smell it for hrs afterwards. YUCK!!

Slow milesFast milesTotal Distance
8.000.008.00

I left my contacts in too long so my eyes are killing me.  It is very difficult to focus which made running interesting.  I ran 5 miles then stopped at home and got the dog that I am dog sitting for another 3 miles. 

Adrenaline 2008 8 Miles: 8.00
Comments
From DonGardinero on Thu, Nov 13, 2008 at 14:43:15

How is it running with a dog? I see a lot of people doing it. Bummer about your eyes. My eyes were burning this morning, but that was only from lack of sleep. Way to go.

Dale

From Kimmy on Thu, Nov 13, 2008 at 15:08:34

I have tried running with my dog but he out weights me by 20lbs. So needless to say, I go where he wants to go. I don't get much running. It's more like....run...sniff...run....pee....run...sniff...run...you get the picture.

From Andy on Thu, Nov 13, 2008 at 19:44:58

I couldn't run with the dog on a regular basis. If I did I would have to get a belt to hook the leash to because holding the leash in my hand throws off my arm swing. It is a very small dog so I don't have much trouble pulling it a long. It isn't leash trained very well so I do have to do some tugging.

Kimmy - Are you referring to the dog or yourself when you say you run...pee...run...sniff?

From Burt on Thu, Nov 13, 2008 at 19:48:18

Haha! I've only taken my dog once, but she enjoyed it. At least you could use yours as a seeing-eye dog if you have more problems with your contacts.

From Teena on Thu, Nov 13, 2008 at 21:20:22

FUNNY!!! (not the running part, the comment to Kimmie)

Nice run though Andy!

From Kimmy on Thu, Nov 13, 2008 at 21:20:38

Come to think of it I have done the run....pee.....run before.....I don't think I will try the sniffing (I will leave that to the dogs).

Slow milesFast milesTotal Distance
5.000.005.00

My eye is causing me a lot of trouble.  It was to much of a distraction running with one eye closed so I only got in 5 miles.  I'm going to try to get into the eye doctor today to see what is going on.

Adrenaline 2008 8 Miles: 5.00
Comments
From Cal on Fri, Nov 14, 2008 at 10:17:57

that doesn't sound fun. is this 'contact lens' related again?

From JeffC on Fri, Nov 14, 2008 at 11:03:42

Sorry to hear about the eye Andy. Hope you get some good news at the doc.

From Andy on Fri, Nov 14, 2008 at 11:15:44

I wear disposable contacts and have a tendency to leave them in longer than I should. Every couple of years I get an infection in my eye because of it. I have learned my lesson and will do what I am supposed to from now on.

From huans32 on Fri, Nov 14, 2008 at 15:09:35

Wow yeah 2nd day of a hurting eye. That would drive me nuts. Hopefully it will be feeling better for tomorrows run. Looking forward to running with you guys. And also Kathie and Kimmy might come join us with a little help.

From Kathie on Fri, Nov 14, 2008 at 15:17:12

Hey Andy I had Lasic (sp) done on my eyes almost ten years ago and it is the best thing I have ever done worth every penny IMO!

From Cal on Fri, Nov 14, 2008 at 15:28:38

Ditto on the lasik. Good stuff. I used to have all sorts of issues with contacts too, up until a year ago.

From Andy on Fri, Nov 14, 2008 at 15:30:54

I know that lasik would be worth every penny but it is a lot of pennies. Maybe one day.

Slow milesFast milesTotal Distance
17.600.0017.60

Met the Marks (Fly and Huans) for a long trail run.  It ended up being much longer than I anticipated and I paid for it towards the end of the run.  We started at Mark's house by the capitol and ran on the BST.  I really struggled running downhill today for some reason.  Every time we would hit a downhill section Mark (fly) would fly down the hill and I felt like I was hitting the brakes too hard.  We stopped at Red Butte Gardens to refill our water bottles after 13 or 14 miles and I took in way too much water.  We started climbing a little hill and I could feel the water sloshing around.  I walked for a bit to let things settle in then started up again once I felt like I could run with out puking.  This is also were I started to run low on fuel.  I think that the inefficient downhill running took more out of me than I expected.  Despite the struggles, it was still a fun run and I look forward to more in the future.  I discovered that I am difinitely a roadie and that trail running takes a completely different set of skills.

Adrenaline 2008 7 Miles: 17.60
Comments
From huans32 on Sat, Nov 15, 2008 at 14:00:20

Had a great run man. Sorry it wasnt totally clear on the distances. And those downhills were quite tough and different to what I was use too. After stuff like that it really makes me like running the roads even that much more. Thanks again for all the good advise and I feel faster already after running with you.:) Looking forward to our next run.

From Kimmy on Sat, Nov 15, 2008 at 14:18:04

I agree with you that running trails are a different animal. I went on one trail run with Kathie and couldn't believe how much harder it was. I would like to do a few more this year because I think they are a good change to the same old road running I usually do.

How did the contacts feel today?

From Andy on Sat, Nov 15, 2008 at 14:43:35

Thanks for asking about the contacts. I have an ulcer on my cornea so I won't be wearing contacts for awhile. The eye feels like it's getting better but is still hard to focus when there is a lot of light.

From DonGardinero on Sat, Nov 15, 2008 at 15:02:06

Andy...

After hearing how tough the run was, I'm kind of glad I couldn't make it down there. If you guys were having a hard time, I probably wouldn't have made it to the finish. You guys are very impressive. By the way, don't they have a marathon that actually runs along that trail? Is it the Bonneville Shoreline Marathon? THat could be interesting.

Sorry about your eye.

Dale

From fly on the wall on Sat, Nov 15, 2008 at 15:37:09

Thanks for joining us Andy. Trail running is a bit different but you'd master it in no time. What do you say we run to Bountiful or from Bountiful to here next time?

From huans32 on Sat, Nov 15, 2008 at 15:40:33

I am up for that too. I can meet Andy and drop off a car at the ending and coming to your place Fly. And so we wont have to wait around and such. Great run again guys.

From fly on the wall on Sat, Nov 15, 2008 at 16:49:15

Or Huans could pick me up on the way to Andy's....

From DonGardinero on Sat, Nov 15, 2008 at 17:13:32

How far is it from Salt Lake to Bountiful?

From huans32 on Sat, Nov 15, 2008 at 18:14:12

I am thinking they said like 8. But I am not sure. You can make this as short or long as you want from the sounds of it. We just made it a bit longer.:)

From Teena on Sat, Nov 15, 2008 at 18:40:09

Holy Schmack!! I have officially changed my mind ... I don't want to run with you diehards ever ... you'd kill me!! :)

Nice run though.

From Andy on Sat, Nov 15, 2008 at 19:53:51

According to the website it is 5.6 miles from the Eagleridge trailhead to City Creek. It actually wasn't to tough of a run, I was just having a really "off" day.

Slow milesFast milesTotal Distance
5.000.005.00

My eye was very tender this morning so I only put in 5.  My legs actually felt better today than they have in a long time so I was kind of frustrated that I couldn't put in more miles.  On a personal note, my dog died yesterday.  She was a 14 year old beagle and has not been doing well lately.  I had a pretty good idea on Friday that she wouldn't make it through the weekend and she finally gave in Sunday afternoon.  This will be the most difficult for my son because he has bonded with her more than anybody else.

Adrenaline 2008 8 Miles: 5.00
Comments
From Teena on Mon, Nov 17, 2008 at 09:32:45

Andy,

I am so sorry about your dog.

I hope that your son will be okay. He's had her his entire life, huh? That's got to be hard.

So sorry.

From Clay on Mon, Nov 17, 2008 at 10:01:41

Sorry to hear about your dog, and I hope your son does okay. What did you do to your eye?

From Michelle N. on Mon, Nov 17, 2008 at 10:05:53

How long did the dr think the eye would take to heal? Ulcer in the eye sounds painful. When I was 17 snowboarded everyday that season. Long story short, last day of the season (April something), I forgot my sunglasses and it was a beautiful, t-shirt day. I got Flash Burn on my eyes and had to go to the emergency room in the middle of the night. The patched them shut for 3 days. OUCH!

I'm sorry about your dog. It is amazing how attached we get to animals.

From JD on Mon, Nov 17, 2008 at 11:37:33

Sorry to hear about your dog. I had to put my dog of 17 years down two summers ago and I still think of her from time to time.

From Cal on Mon, Nov 17, 2008 at 12:12:31

Sorry to hear about your dog Andy. I know what that's like.

Have you ever seen this before?

http://www.melonpatch.net/rbpoem.html

From DonGardinero on Mon, Nov 17, 2008 at 12:32:35

Andy...

Sorry about your dog...and your eye.

Dale

From fly on the wall on Mon, Nov 17, 2008 at 13:22:01

Get that eye taken care of Andy.

Sorry to hear about your dog. Our last dog died 4 years ago and my 9 year old daughter still talks about her fondly. I think loosing a pet helps kids learn how to deal with grief and sorrow.

From huans32 on Mon, Nov 17, 2008 at 14:26:11

Sorry to hear about your dog and even more for your boy. It has to be tough. Good to hear about your legs feeling better today too. Hopefully your eye will soon be in top form again too.

From Andy on Mon, Nov 17, 2008 at 14:50:37

Thanks everybody. I feel like I have been living a country music song this year. Things can only get better, right?

From Smooth on Mon, Nov 17, 2008 at 15:22:25

I'm sorry about your dog and for your son loosing his "beloved". When one loves deeply, the "goodbyes" really hurts. Hope your eye gets better real soon. Yes Any, things CAN only get better, they always will.

From britta on Tue, Nov 18, 2008 at 10:25:03

So sorry to hear about your dog! I hope only the best for you and your family in 2009!!!

Wait, what is up with your eye? What did I miss?

From JeffC on Tue, Nov 18, 2008 at 11:12:49

Sorry to hear about your dog Andy. It is always tough for kids to deal with the death of a pet, but he will get feeling better soon.

From Andy on Tue, Nov 18, 2008 at 11:21:59

Britta - I have an ulcer on my cornea which has been a little uncomfortable.

Slow milesFast milesTotal Distance
7.000.007.00

Felt a little nauseous when I woke up this morning (hope I'm not pregnant).  After a couple of miles I started to feel better.  My legs are finally starting to feel fresh.  Once the eye thing is taken care of, I should be ready to get going again.

Adrenaline 2008 8 Miles: 7.00
Comments
From Michelle N. on Tue, Nov 18, 2008 at 11:35:36

I felt like hurling yesterday but today I felt great. Hopefully just a short lived thing. Great job, hope the eye is better.

From DonGardinero on Tue, Nov 18, 2008 at 11:52:28

Sounds like a lot of us aren't doing well lately.

From fly on the wall on Tue, Nov 18, 2008 at 12:49:39

If you are pregnant, you'll just have to run in the afternoon to avoid the morning sickness!

From Rhett on Tue, Nov 18, 2008 at 17:14:54

Andy, I haven't checked your blog in a while (super busy at work), what happened to your eye?

From Andy on Tue, Nov 18, 2008 at 20:09:07

Rhett - Promise not to judge me because I have already had the lecture from multiple optometrists. I wear disposable contacts and leave them in longer than recommended. It caught up with me and I got an ulcer on my cornea. I haven't been able to keep my eye open in the light for a week. It is almost better but I still have a hard time keeping the eye open in the sunlight.

From Rhett on Wed, Nov 19, 2008 at 13:03:54

No judging here. I see a couple patients a week who have done the same thing and ended up with a corneal ulcer. Hopefully you learned your lesson. I do get a few repeat patients with the same problem and eventually I quit prescribing contacts for them.

From Kimmy on Wed, Nov 19, 2008 at 18:29:39

Just like a man to compare his sick feeling to a woman's....Trust me if you were pregnant you would know it.

Slow milesFast milesTotal Distance
8.000.008.00

A little bit better every day. I've been stuck at a slow pace for over a month  but it is finally coming down.

Adrenaline 2008 8 Miles: 8.00
Comments
From DonGardinero on Wed, Nov 19, 2008 at 11:16:08

That's awesome. I was stuck on slow for two years and now it's all coming together. How's your eye?

Dale

From huans32 on Wed, Nov 19, 2008 at 11:20:31

Great job man. Glad to hear your feeling better finally. Keep it up man.

From Teena on Wed, Nov 19, 2008 at 22:35:07

Very nice.

Is your eye coming along as well? How is your son doing?

Slow milesFast milesTotal Distance
0.000.000.00

My daughter woke up early this morning and didn't want me to go running so I guess I get an extra rest day this week.

Comments
From britta on Thu, Nov 20, 2008 at 16:59:14

What a good daddy choice this morning! Way more important than running!!!!!!

Slow milesFast milesTotal Distance
8.000.008.00

Just plugging along.

Adrenaline 2008 8 Miles: 8.00
Comments
From rhett on Fri, Nov 21, 2008 at 13:47:20

So did you feel better with the extra day of rest? Have you decided to do your upcomming Tukey Trot? I hope so. I like reading your reports.

From Andy on Fri, Nov 21, 2008 at 13:49:22

I probably won't run the turkey trot. I'm just not feeling race ready right now and I don't like to run races unless I can give it everything.

From rhett on Fri, Nov 21, 2008 at 13:53:24

Yeah, I hear you. I was feeling far from ready for mine, and if my wife and son weren't running it, I may have backed out. Supprisingly enough, my fitness from SGM must have carried over enough to get me to a good race, even being 8 lbs over race weight. You may be in better shape than you think you are. I was.

From huans32 on Fri, Nov 21, 2008 at 14:56:52

Oh he is in shape. I saw that last weekend. Andy is quite a competitor. Hope you reconsider it since Kathie and Kimmy will be running that local one up by you too.

Slow milesFast milesTotal Distance
9.500.009.50

Ran 3 miles to the rec center to meet the running club.  Today's run was just a preview of the 5k on Thanksgiving.  I am still undecided on the race and after today's run I am leaning towards not running it.  I ran with Jim and the pace should have been comfortable but for some reason I had a hard time maintaining a decent pace.  He started to pull away from me during the last 1/2 mile and I just didn't have the desire to keep up.  I'm not sure what is going on with my body.  I just couldn't get my legs to turn over.  When I finished the 5k (20:51) I didn't feel fatigued at all but during the run I had a hard time convincing myself to push.  I'm not sure how much of it is mental and how much is physical.  Ran back home and got my girls for a run around the block.

 My mileage is way low this week so I will probably go out tomorrow to make up for the missed day earlier this week.

Adrenaline 2008 8 Miles: 9.50
Comments
From Teena on Sat, Nov 22, 2008 at 23:57:45

Andy --

You're too diehard!!

Are you having any fun??

I'm sure your girls loved their run!! :)

(If it's any consolation ... I think you're pretty stinkin' cool!!)

From Andy on Sun, Nov 23, 2008 at 10:56:43

Thanks Teena. You are way too nice. No, I'm not having fun right now (is it that obvious?) I figure that I need to keep running so that when it becomes fun again I will have some level of fitness.

From Teena on Sun, Nov 23, 2008 at 11:15:23

You can come and run on my treadmill while I use the elliptical ... we can tell jokes and "wo is me" stories and have a great time!! :) :) :)

Did you break dance when you were younger?? Grab a piece of cardboard and pull out some of the moves! That has got to work!

Hope you have a wonderful day.

From Andy on Sun, Nov 23, 2008 at 12:05:47

I took a few break dancing lessons in 7th grade but that was a long time ago. Maybe I need to break out the parachute pants and impress my kids with my moves.

From Teena on Sun, Nov 23, 2008 at 12:43:49

Sweet ... I took break dancing in 7th grade too (just wanted to meet the cool boys)!! Seriously!!

Yes, break out the pants ... put the little ghetto blaster on your shoulder and have at it!!

(That is sweet Andy ... good stuff!! "Go Andy, Go Andy, Go Andy")

From Smooth on Sun, Nov 23, 2008 at 16:38:04

Andy! It's just a phase. I call it the psycho cycle. Coming off a great race season, it's okay to fall in an occasional rut, isn't it? You've had a rough week w/ eye trouble and loosing your beloved pet. You'll find your groove and drive again soon. I'm amazed at how hard you push yourself.

From Kimmy on Sun, Nov 23, 2008 at 17:33:12

Andy.....you describe what I was feeling all last year. I am still trying to get over it.....I can say that things are starting to get better.

From DonGardinero on Sun, Nov 23, 2008 at 20:21:34

Andy...

Maybe you just need a couple of days off from running. I know last week when I had that tooth infection, I felt GREAT after not running for two days. Today is a different story. After my trip to Milford this weekend, I feel completely drained and I don't have any desire to run. I hope things turn around for you.

Dale

Slow milesFast milesTotal Distance
8.000.008.00

It is starting to get cold.  It's not uncomfortably cold yet but it is getting there.  I felt pretty good this morning and feel like I'm starting to climb out of this slump.

Adrenaline 2008 8 Miles: 8.00
Comments
From JeffC on Mon, Nov 24, 2008 at 10:48:53

I think winter is about to hit us full force this week. Glad to hear you are feeling good.

From Clay on Mon, Nov 24, 2008 at 14:45:07

I'm glad you are finally feeling better, and I agree the harsh winter is just around the corner.

From Rhett on Mon, Nov 24, 2008 at 15:07:55

Do you usually run in the dark or are you able to go after sun rise? I can't seem to get myself out in the mornings lately. I've been training at night.

From huans32 on Mon, Nov 24, 2008 at 15:39:55

Good to hear you starting to head out of the slump. Wait till the snow starts to fall. I am sure you will pick up the pace just to keep warm.:)

From Smooth on Mon, Nov 24, 2008 at 15:58:39

Glad to hear you had a good start of the week...beating the "slump".

From fly on the wall on Mon, Nov 24, 2008 at 18:59:21

Does this mean you are reconsidering the Turkey Trot? I'm hopping to run it.

From Andy on Mon, Nov 24, 2008 at 19:14:31

Fly - I don't think that I'm ready to race right now. If it is decent weather I am going to bring my girls for the 1k so maybe I'll still see you there.

From Teena on Mon, Nov 24, 2008 at 23:50:59

You must have pulled out the parachute pants!! :)

Glad you are feeling less slumpy.

Slow milesFast milesTotal Distance
8.000.008.00

Ran on the LPT this morning so I didn't take my Garmin.  I have measured mile markers 5 through 9.5 and they are accurate so I didn't think that I would need it.  I discovered that the 4 mile marker is just south of where I usually start running so I back tracked a bit to start there.  Based on time, the 4.5 mile marker seemed correct but the distance between mile 4.5 and 5 is way off.  I will have to take my Garmin next time to test the markers going from 5 to 0.  I decided to test my 5k pace between miles 6 and 7.  I hit 3:04 at the half mile marker and the pace felt a little too hard.  It was too dark and I missed the 1 mile marker but I estimate that I passed it in 6:15.  It didn't feel like it was supposed to.  I'm not sure if I'm ready to race a 5k knowing that my time will be at least 1 minute slower than I expect it to be.  There is another 5k near my house next Friday that raises money for the Juvenille Diabetes Research Foundation that I will run because I always try to support them but I'm just not ready for competition right now.

Adrenaline 2008 8 Miles: 8.00
Comments
From RivertonPaul on Tue, Nov 25, 2008 at 12:02:50

It is always interesting to me how poorly placed "official" mile markers can be along trails. In my neighborhood there are people who think they are speedsters because they rely on inaccurate markers.

From JD on Tue, Nov 25, 2008 at 12:06:17

The mile markers are way off between 10.5 and 11 also on the LPT. Almost a quarter mile long. How is that possible?

From Teena on Wed, Nov 26, 2008 at 00:44:07

Skip the Turkey Trot and work on the pull-ups and/or breakdancing. That's my 2 cents!!

Slow milesFast milesTotal Distance
6.000.006.00

My left hamstring was a little sore so I opted for an easy recovery run.  Kept the pace easy for the most part until I passed a guy (he was on the other side of the road) and he started to push the pace.  As I picked it up he did as well.  We did this for a little over 1/2 mile until he dropped off.  

Adrenaline 2008 8 Miles: 6.00
Comments
From huans32 on Wed, Nov 26, 2008 at 10:55:19

LOL little friend competition never hurt anyone. LOL good to see you still have some competitive spirit there. That guy didnt know who he was racing against.:)

From JeffC on Wed, Nov 26, 2008 at 11:02:21

Sucks to get passed, the guy was just having a natural (short lived) reaction to getting whoooped! Nice work Andy!

From Kathie on Wed, Nov 26, 2008 at 16:28:16

So and not to put any pressure on you but are you going to coming out tomorrow? You know you want to ..... just do it....

From Andy on Wed, Nov 26, 2008 at 16:50:02

Kathie - I've gone from absolutely not to maybe. If the weather is decent I will be there with my girls for the 1k.

From Teena on Thu, Nov 27, 2008 at 01:11:46

And you say you're not enjoying yourself!! You have to admit, your little 1/2 mile race felt good!

Happy Thanksgiving (well, in 49 minutes atleast).

Slow milesFast milesTotal Distance
8.700.008.70

Really nice weather to run in this morning.  It is perfect for a race (too bad I'm not racing).  I kind of regret not doing the turkey trot but know it was the right decision.  Pace was pretty slow this morning but the run gave me some time to work through some things.  I'm pre-blogging the 0.6 that I'll be running with my girls at the kids k.  Should be fun.

My girls did great at the 1k.  Gracie finished in 4th and Emma finished around 9th.  Gracie took off and had about a 20 yard lead most of the time so I ran the whole way with Emma.  I could tell that she was really uncomfortable by the look on her face but she toughed it out.  She did walk for a few yards but started back up and finished strong.  They had a lot of fun and love showing off their medals. 

The 5k race was starting right as I was pulling into the parking lot and for s split second I really regretted not running.  It was good to see Kathie and Fly and finally meet Kimmy. 

Adrenaline 2008 8 Miles: 8.70
Comments
From huans32 on Thu, Nov 27, 2008 at 15:01:29

Good job getting out and running. That kids K will be a blast for your kids. Happy Thanksgiving Andy.:)

From Teena on Thu, Nov 27, 2008 at 22:01:00

Congrats to Gracie and Emma.

That is the coolest picture ever!!

(What a great Dad!)

From DonGardinero on Fri, Nov 28, 2008 at 01:38:18

Andy...

Glad you were able to get out with your kids. Sounds like they had a lot of fun. That's IS a good picture.

Dale

From Smooth on Fri, Nov 28, 2008 at 19:53:03

You twins are so sweet and absolutely darling. Looks like a great day for the girls and proud daddy at the kid k.

Slow milesFast milesTotal Distance
8.300.008.30

It was very dreary this morning.  It actually felt very good to be out this morning.  I didn't over eat yesterday but I did drink more soda than I should have so I had to get out to burn it off. Drove to the LPT to check the accuracy of mile markers 0 to 4.  They were all exactly right according to my Garmin.  Every single one of them were where they were supposed to be.  Now I need to check markers 4 to 5 to see how far off they are.  Markers 5 to 9.5 are all perfect so it seems strange that 4.5 to 5 is so inaccurate.  JD mentioned that 10.5 to 11 is off also.  I am guessing that they knew where they wanted to start and end and the distance wasn't exact so they had to make it up in a couple of different spots.

Adrenaline 2008 8 Miles: 8.30
Comments
From JD on Fri, Nov 28, 2008 at 11:19:57

That's the impression I got also about the mile markers, that they didn't care about accuracy and were just trying to fit all the markers in. 10.5 to 11 is almost.75 mi. That's ahuge discrepency.

Nice photo btw.

From Rhett on Fri, Nov 28, 2008 at 13:24:20

I love the photo with your cute little girls. I'm glad to hear they had fun in the 1K.

From Teena on Fri, Nov 28, 2008 at 22:18:22

I am so jealous of your miles!!

Soda, huh? Funny!! I would totally peg you as a lemonade type of guy!! :)

Slow milesFast milesTotal Distance
9.000.009.00

Met the running club at Freedom Hills park in Centerville for a good trail run.  It was a really nice run.  There were a few sections that were tough (especially the 17% grade climb) but the climbs were usually followed by a flat section that allowed your legs to recover. As much as I struggle on the trails, I know that it does my legs good to get a little variation from the road.

Adrenaline 2008 8 Miles: 9.00
Comments
From Teena on Sat, Nov 29, 2008 at 14:25:29

17% grade climb?? That doesn't sound like a nice run to me. That sound like pure torture!

You are definitely too diehard!! :)

Nice job.

Slow milesFast milesTotal Distance
6.100.006.10

Very nice morning so I wanted to get out for a little exploratory run.  I wanted to check out where the BST starts near the Eaglewood golf course and what the run was like.  The run started easy enough but then started to climb a little more than I expected.  Once I got up to the radio towers the run was more like what I expected.  Turned on to the single track trail and had a few ups followed by a few downs.  Eventually ended up on the top of some hill that overlooked the entire Salt Lake valley.  It was a pretty cool view.  I was able to see the entire run that Huans, Fly and I did a couple of weeks ago from a bird's eye view.  I can't believe how far we actually ran.  Hung out on top of the hill for a little way then made my way back to the car.

Adrenaline 2008 8 Miles: 6.10
Comments
From Teena on Sun, Nov 30, 2008 at 14:31:25

BST? Does that stand for Bonneville Shoreline Trail? I'm not certain where Eaglewood golf course is but I think I ran that trail. Isn't that the trail above the Hogle Zoo? I thought it was great but steep in sections (both ups and downs). It's always fun to run in new places. At least I think it is.

Sounds like you had a GREAT run. Glad to see that you might be enjoying yourself a bit. Have a great Sunday Andy.

From Andy on Sun, Nov 30, 2008 at 17:19:01

BST = Bonneville Shoreline Trail. It goes from Idaho to Santaquin but the most popular section seems to be between City Creek and the zoo. Eaglewood golf course is in on the mountain side in North Salt Lake.

I am trying to find someplace to attempt some pull ups today so that I can be entered in the contest. Maybe I will have to take the kids to the park and attempt it on the monkey bars. I just hate to give my kids the opportunity to make fun of me.

From DonGardinero on Sun, Nov 30, 2008 at 18:26:55

Andy...

Yes, it's is always nice finding new runs. I'm totally bored with running around the neighborhood around here. I wish I lived closer to some trails.

Dale

From Smooth on Sun, Nov 30, 2008 at 19:12:56

Sounds like a challenging trail with a nice view of the valley for reward. Gotta enjoy it while the weather's still good.

From Teena on Sun, Nov 30, 2008 at 20:38:32

So Andy, did you go to the park and check out your pullup skills on the monkey bars? What did your kids think? Did they laugh or were they mesmorized? Can't wait to hear.

Slow milesFast milesTotal Distance
7.000.007.00

After 2 days of hilly runs my legs were a little sore this morning so I took it really easy.  I had to get home to take my son to school early and had to take a few shortcuts to get there in time.  I ended up running down a busy road with no sidewalk which was quite the adventure.

Adrenaline 2008 8 Miles: 7.00
Comments
From Rhett on Mon, Dec 01, 2008 at 16:01:48

I hate playing Frogger with the cars. Glad you survived to tell us about it.

From Teena on Mon, Dec 01, 2008 at 17:24:38

Did you get any whistles from the ladies? Oh yeah, that's right ... usually the ladies show some self control ... it's those early morning construction workers you need to watch out for!! :)

From Andy on Mon, Dec 01, 2008 at 20:12:05

Unfortunately I didn't get any whistles. I'm hoping that the pull up competition will help me in that department.

From Teena on Mon, Dec 01, 2008 at 20:13:35

You're a riot!! :)

(You were probably running so fast that they didn't see you!!)

Slow milesFast milesTotal Distance
8.000.008.00

Started off with some push ups then ran to the park and did a couple of pull ups (it was ugly).  Ran a little bit more then came home and did some more push ups.  Maybe I need to add a little more structure to my workout.

Adrenaline 2008 8 Miles: 8.00
Comments
From Teena on Tue, Dec 02, 2008 at 12:42:51

You are hilarious!! Sounds like fun though. Were there any people at the park?

From Kathie on Tue, Dec 02, 2008 at 12:59:53

I have a roman chair in my basement where I try to do my pull ups and also where my teenagers and husband can laugh at me. I don't think you can do a pull-up without making a funny face. Maybe I should go to the park where at least I could bring laughter to a stranger.

From Andy on Tue, Dec 02, 2008 at 13:04:51

I hope there weren't any people there. It was 5:30 in the morning and very dark. If anybody was there they would have been up to no good.

From Rhett on Tue, Dec 02, 2008 at 13:05:04

Good job Andy. I did a few pullups at the gym this morning and it felt terrible. Maybe this whole pullup thing is over rated. How did we let Teena talk us into this? On the brighter side, stregth training will help us be better runners.

From Teena on Tue, Dec 02, 2008 at 13:08:56

Andy,

Unless they were running of course -- (or there to watch you do your pullups), or maybe they were picking up litter. You just never know!! :)

Rhett,

You boys can never go wrong if you listen to me!! (How do you type a wickedly evil laugh?)

From Teena on Tue, Dec 02, 2008 at 13:10:12

Oh yeah ... I actually think it was Fly's idea (although he might have been kidding). I just steal cool ideas and act as if I came up with them myself!! (btw, do you or Andy have any super sweet ideas?)

From huans32 on Tue, Dec 02, 2008 at 14:26:18

I am still being a slacker on doing the pull ups. I will have to break out a few when I find a good spot. Maybe I will have to stop by the monkey bars tonight at the park.

From fly on the wall on Wed, Dec 03, 2008 at 18:30:56

OK I'd better find a pull up bar and quick.

Teena, where do we post our starting number of pull ups?

From Teena on Wed, Dec 03, 2008 at 18:38:20

Fly,

I'm pretty sure it's on my blog for November 28th. You can tell me wherever though ... I will add it!!

Let's see what you can do Fly!! :)

Slow milesFast milesTotal Distance
8.000.008.00

Just a repeat of yesterday although the route was a little different.  My pec's are a little sore which I can explain but for some reason my legs are sore also.  Maybe it's residual soreness from the weekend.

Adrenaline 2008 8 Miles: 8.00
Comments
From Rhett on Wed, Dec 03, 2008 at 12:49:17

Maybe it's all Teena's fault. LOL

From Smooth on Wed, Dec 03, 2008 at 14:23:50

It is Teena's fault, may be not ALL, the pec's for sure 100% her fault, the legs, well, let's blame her for 90% of it too. LOL

From Teena on Wed, Dec 03, 2008 at 18:32:51

Why isn't Mike or Fly getting any of the blame here???

(That's alright ... I'll be the fallgal!! I think it's cool!!)

Hope your pecs are feeling better Andy?? (hee hee)

Slow milesFast milesTotal Distance
0.000.000.00

Worked into the wee hours so I choose sleep over running this morning.

Comments
From Smooth on Thu, Dec 04, 2008 at 16:47:43

I chose sleep too and I didn't even work into the wee hours. Hey you can always run later today. It's nice and sunny out.

Race: Jingle Bells 5k (3.1 Miles) 00:19:30, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
7.403.1010.50

AM

There is a local 5k tonight so I took it easy this morning other than a few strides to jump start my legs.  I have no expectations of the race tonight and am just going to support the charity that they are raising money for.

PM

This was a very small race but will hopefully grow over the years because it was a lot of fun.  I ran it in part to help reignite the passion for running and partly to contribute to the JDRF.  I have been in a motivational slump for quite a while but have felt a flicker inside over the past week and hoped a decent race would help.  On the other hand, a poor performance could be devastating.  After dropping my kids off at their cousins, I drove to the rec center and then ran to the starting line and added a little more for a total of 1.4 miles.  The thermometer in my car said 40 degrees but it was getting colder because the sun was going down.  I was wearing shorts, long sleeve shirt, gloves and bells on my shoes.  I actually felt very comfortable after my warm up run.  I think that I was the only one there wearing shorts.  I took this as a good sign because somebody super serious about the run would consider this perfect racing temperature and would be wearing shorts.  There were only a couple of guys that I thought could be trouble.  One was a young kid (probably 14 or 15) whose mom was really concerned about him getting lost.  She told him several times to stick with the lead pack so he didn't get lost.  I asked how fast he planned on running and he said around 20.  The race started and he and I took off together.  He took a small lead after a couple of hundred yards and I thought we were in for a real race.  He missed the first turn and I yelled at him to turn.  He overshot the next turn and I had to yell again to get him on the right track.  After 3/4 mile he started to back off and I was able to pass him.  Apparently I hit the first mile in 5:49 (I didn't look at my watch at all during the race).  It really didn't feel that fast.  It was slightly down hill but I am surprised that it was that quick.  Made a turn just past the 1 mile marker and I was able to see how much of a lead I had.  It wasn't huge but I could tell that it was growing.  At this point I decided to not kill myself and run just fast enough to win.  Second mile was 6:14 and I was just in cruise control.  Mile 3 had a slight uphill and I was feeling very unmotivated so it was slow (6:45).  I feared that somebody was coming up on me but it was too dark to see and the bells on my shoes drowned out the potential sound of footsteps.  At mile 2.5 I started to feel a little pukey and realized that the cheese fries that I had for lunch were a bad idea.  I thought about Kimmy's daughter getting nauseous at the same point in the Thanksgiving race and figured if she could tough it out that I should be able to.  I started to pick up the pace a little as I made the last couple of turns.  I saw the finish line and was excited to finally be able to break the tape in a race.  Unfortunately there was no tape to be broken.  Just a couple of people hanging out at the finish line.  Lora from the running club was there so at least somebody I knew was there to witness my first victory in 20 years.  Second place came in at 20:01 so he apparently wasn't too far behind.  While it wasn't an outstanding performance I was glad to finally win a race (even though it was small without a lot of competition).

Adrenaline 2008 8 Miles: 10.50
Comments
From RivertonPaul on Fri, Dec 05, 2008 at 10:19:08

Wishing you well tonight.

From Rhett on Fri, Dec 05, 2008 at 10:50:58

Good luck Andy, I'm sure it will be much better than you are anticipating. I can't wait to read your report. I always love the details you put into them. A night race, huh? That is cool. Is it after sunset?

From Teena on Fri, Dec 05, 2008 at 11:13:15

Good luck tonight Andy. Which charity is it?

Can't wait to read your report.

From DonGardinero on Fri, Dec 05, 2008 at 11:14:51

Have fun tonight, Andy. Are you girls running the race, too?

Dale

From Andy on Fri, Dec 05, 2008 at 11:33:51

It is run right before a light parade which is why it is at night. It starts at 5:45 and I'm not sure how it will affect me since all of my runs are in the morning. The charity is the Juvenile Diabetes Research Foundation. My ex has diabetes so that is how I got involved. My girls are not going to run it. One thinks she's ready for the 5k but I don't think she is.

From DonGardinero on Fri, Dec 05, 2008 at 12:48:29

That's a good cause. Have fun tonight.

Dale

From Smooth on Fri, Dec 05, 2008 at 13:54:52

Good luck and have a fun one! Should be interesting to see how your body perform at dusk. Anyhow, it's for a good cause and you can always make it a good "workout".

From Kathie on Fri, Dec 05, 2008 at 17:29:11

I would love to join you for this one Andy but I have a Christmas Breakfast to get ready for...Maybe I could get there oh I would love to...better not... I sound like you before the turkey trot.

From DonGardinero on Sat, Dec 06, 2008 at 01:09:34

Andy!!! The man!!! Congratulations for a fine win and for helping that kid so he didn't get lost. Too bad there wasn't a tape to break. I thought there was always a tape for the winner. Oh well. Hey, if winning doesn't ignite the fire within to keep running, I don't know what would. Again, congratulations. Awesome race!!!

Dale

From Smooth on Sat, Dec 06, 2008 at 01:28:59

CONGRATULATIONS for winning the race tonight. Does this ignite the fire within or what? You are AWESOME!!!

From Clay on Sat, Dec 06, 2008 at 13:15:43

Nice race Andy, and a win to boot!!!

From cody on Sat, Dec 06, 2008 at 16:19:09

Congrats on the Win!!!

From Teena on Sat, Dec 06, 2008 at 21:18:15

Andy ... how cool is that? Admit it, it must have felt pretty awesome. Plus ... you probably got a ton of whistles from the ladies this time! :)

Seriously, a huge congratulations! 1st place ... so so very cool.

From Jon on Sat, Dec 06, 2008 at 21:32:47

Yeah for first place!

From Rhett on Sun, Dec 07, 2008 at 21:53:48

Andy, congrats on breaking the imaginary tape. Some day I hope to do that. So what was your final time? Did the race help you regain the motivation?

From Sasha Pachev on Tue, Dec 09, 2008 at 16:30:47

A win is a win even if the race is small.

Slow milesFast milesTotal Distance
11.000.0011.00

Drove to the rec center to meet the running club.  Got there early so I ran 2.5 miles before others showed up. I was asked to come up with a couple of routes this month so for today I wanted to throw in some hills.  I came up with 3 different loops each with varying difficulty.  I ran the harder loop which was up 1800 South to Bountiful Blvd. then back to the rec center.  I used to run up this road once a week when I was training seriously and I forgot how beneficial it is.  It is tough but a really good work out.  Of course, doing it the morning after a race wasn't the greatest idea.  I was pretty worn out but was able to finish it.  Coming back down was tough because my legs didn't have the spring in them to generate a quick enough turnover to run downhill efficiently.  Came home and Gracie wanted to run so I ran 1/2 mile with her.

Adrenaline 2008 8 Miles: 11.00
Comments
From DonGardinero on Sat, Dec 06, 2008 at 15:59:10

Wow man!!! 11 miles even after running AND winning a 5k last night.

Dale

From Teena on Sat, Dec 06, 2008 at 21:20:02

You are amazing Andy. Seriously ... can't believe you did that today after last night. Crazy Crazy!

How big is the running club? That sound like so much fun. Wish it were closer (and that I was running).

From Kathie on Sat, Dec 06, 2008 at 23:15:02

How far up 1800 did you go? Did you go all the way to Muller park. That would be one killer run I know I would need to walk at least part of that.

It is so cool that Gracie wants to run. She did really great at the turkey trot.

Are your twins very competitive? My husband has two sets of twins in his family, older twin sisters and younger twin brothers. Both sets are VERY competitive.

From Andy on Sat, Dec 06, 2008 at 23:21:24

I went up to Bountiful Blvd. then follwed that to 400 North. It was a tough run because I haven't done it in a long time.

Gracie is very competitive but Emma is not. Emma has the biggest heart of anybody that I've ever known. It works well because she is willing to let Gracie have her moments.

From Teena on Sat, Dec 06, 2008 at 23:30:18

So Andy, in the pic ... which one is Gracie and which one is Emma?

From Andy on Sun, Dec 07, 2008 at 00:02:15

Gracie has the red ribbon (#560) and Emma has the blue ribbon (#561).

From Teena on Sun, Dec 07, 2008 at 01:09:18

Such cute girls. You did good!! That is great how their personalities compliment each other. I guess it would be a totally different experience than having one girl and one boy twin like we do. My twins are either super nice together, or super naughty together. I actually separated them for Kindergarten. I was very worried about it, but it seems to have been the right choice for them.

Slow milesFast milesTotal Distance
8.800.008.80

My Garmin 201 is more than 4 years old and the battery's life is getting shorter and shorter and it is having a more difficult time grabbing satellites so it was time for an upgrade.  Costco had the 305 on sale for $159 yesterday so I picked one up.  The route I ran today was very industrial and I don't think that I will do it again.  I was checking out some of the other trail heads for the LPT and it was very ugly.  The run itself was fine.  My legs started to get a little heavy towards the end.  My heart rate was consistently in the mid 150's for most of the run which I guess is the upper end of my aerobic range.  I haven't tracked my HR at all this year and can't remember if this is consistent with my HR in the past.

Adrenaline 2008 8 Miles: 8.80
Comments
From cody on Mon, Dec 08, 2008 at 10:09:26

Congrats on the upgrade. I think you will be happy with it!

From RivertonPaul on Mon, Dec 08, 2008 at 10:49:12

Enjoy your new toy.

From Teena on Mon, Dec 08, 2008 at 11:18:22

Fun new watch Andy. I was so tempted to buy one at Costco this weekend as well. Yet my 205 works perfectly and the 301 (which I gave to my hubby) has seen very little use at all ... practically brand spankin' new. Needless to say, I couldn't justify it. However, I picked up a set of Henckles Knives that were $20 off!! Very cool.

btw, nice mileage.

From Kathie on Mon, Dec 08, 2008 at 14:32:46

I can never remember what kind of Garmin I have but it is the really old one with the face that goes half way up your arm. Anyway it still works great so I am staying with it. Maybe when they come out with one that will tell me my pace in head phones while I run I will buy that one. What new features do you think would be cool in a Garmin?

From Andy on Mon, Dec 08, 2008 at 14:41:37

Kathie - Nike and Ipod actually came out with something that does just that: http://www.apple.com/ipod/nike/run.html. It is a foot sensor which I don't like and don't think is as accurate as a GPS but the concept is pretty cool.

From Smooth on Mon, Dec 08, 2008 at 15:31:58

I don't leave home w/o my 305. The concept of having it tell you the pace in head phones is only cool if you're right on. I hardly look at my Garmin while running. I think I prefer having a great running partner wearing the thing and telling me the pace.

From Kathie on Mon, Dec 08, 2008 at 15:34:55

Andy - Yes I have read about the Nike thingy but I want the same feature in a Garmin. I think I would only want it to tell me my mile splits, I always seem to miss them when I run.

From Rhett on Mon, Dec 08, 2008 at 20:56:49

Have fun with the new toy. That alone may help keep getting you out the door for a while.

Slow milesFast milesTotal Distance
8.000.008.00

Yesterday's storm left the roads very icy.  I ran the first 3 miles at a pretty relaxed pace then picked it up a little.  After a few miles at the quicker pace I hit a section that was either too slippery or covered in snow to maintain a decent pace.  This lasted about a mile until I was able to pick it up again.

Adrenaline 2008 8 Miles: 8.00
Comments
From huans32 on Tue, Dec 09, 2008 at 11:40:24

Yeah it was very icy this morning. Glad you were able to have another great run.

From Smooth on Tue, Dec 09, 2008 at 13:39:23

It's near impossible to do tempo or fast pace runs with the road conditions we had this morning. That's the beauty of winter training in Utah...varieties.

Glad you got the 8 miler done. The road should be good for the rest of the week.

From Rhett on Tue, Dec 09, 2008 at 15:50:03

Yikes, sounds like an injury waiting to happen. I'd be hitting the treadmill. Good job finishing all 8.

From Smooth on Tue, Dec 09, 2008 at 15:54:38

I pasted your Q&A regarding the Irongym here:

Smooth - do you know anything about the Irongym bar? I saw one at Walgreens for $20. I didn't get it because I thought that it may ruin my door or not be effective because I am too tall. (Sorry to hijack your blog Rhett).

From Teena on Dec 09, 2008 at 15:42:47

Andy, you should get it. That's what I use. It's not ruining my door at all and Ryan is using it as well (he's about 6' 3"). $20 is a steal ... mine was $30 at Dicks Sporting.

From Smooth on Dec 09, 2008 at 15:48:54

Andy, here's the one I'm looking at http://www.tryirongym.com/?mid=526262 It's an As Seen On TV product. This one doesn't ruin doors. My son-in-law uses it. He's 6'4" and finds it pretty effective. Not sure how high his doorway is though.

From Teena on Tue, Dec 09, 2008 at 16:00:56

Andy,

Yep, that's the same one I use. Love it.

I'm with Rhett in regards to using the treadmill during such conditions. DON'T GET INJURED!! (like I really needed to say that ... )

Nice mileage, AGAIN! You just crank those 8+ milers out like they are nothing.

(btw, how are the pecs/lats coming?? you still cranking out those pullups?)

From Andy on Tue, Dec 09, 2008 at 16:08:38

Teena - No matter what the conditions are I will always choose running outside over the treadmill. I have 2 of them and they both go unused (although they are great for hanging clothes on). I'll go get the Irongym tonight. Doing a couple of pull ups in the middle of my run isn't a very effective way to get those massive pecs that I'm shooting for.

From Kathie on Tue, Dec 09, 2008 at 19:15:35

I ran outside today (Davis Blvd) and it was OK. I ran around 12:00 so I didn't have very much ice. the only scary part was when the road narrowed for the bridge and the sidewalk was not plowed so I had to go in the road, I ran that part really fast so I wouldn't get squished.

Slow milesFast milesTotal Distance
6.000.006.00

I got a late start so had to cut the run short (this is happening way too often).  I bought the Irongym last night and discovered that I must have been cheating somehow at the park (BTW - it wasn't on sale).  It seems so much harder at home.

Adrenaline 2008 8 Miles: 6.00
Comments
From Teena on Wed, Dec 10, 2008 at 11:45:53

Amen!!

I think starting from a hanging position makes those dang pullups almost impossible. I do so much better with the chinups, especially if I start on a stool. Yeah, it might be cheating a bit ... but I'm still pushing myself to the max, so all is good!

(sorry that it wasn't on sale ... look at all the new gizmos and gadgets you are getting lately)

From RivertonPaul on Wed, Dec 10, 2008 at 13:27:27

I was extremely embarrassed having to attempt pull ups at the gym in front of all the muscle crowd.

From Smooth on Wed, Dec 10, 2008 at 14:42:10

Did you get your irongym for $20 at Wallgreens? I'm going to check out Wallgreens here. I went to Bed Bath & Beyond (per Kelli's post) and they were all sold out. The ones on eBay are going for $33+. I'm a cheapskate, I don't want to pay big bucks for something I might not "enjoy" using.

BTW, Glad you got her done, 6 miles is 6 miles. Aren't you one of those who do two-a-day runs? I swear all these FAST bloggers here are running or working out AM and PM.

From Andy on Wed, Dec 10, 2008 at 14:48:15

It was $30. I must have seen the wrong price when I went the other day. I haven't decided if it is worth it yet but everybody else seems to like it. I'm not a two-a-day runner. My schedule isn't very conducive to running in the evening.

From Kathie on Wed, Dec 10, 2008 at 14:50:46

Oh Teena maybe that is what I need to do is start out on a stool... you shouldn't have let that secret out!

From Rhett on Wed, Dec 10, 2008 at 15:16:04

Andy, so does that mean you are now at negative pullups from your baseline?

From Andy on Wed, Dec 10, 2008 at 15:20:50

I may have to disqualify myself from the competition since I gave an erroneous starting point. Actually, I could continue to work on them the right way then do the final test the same way I did them initially. Is that still cheating (not that I'm opposed to cheating)?

From Teena on Wed, Dec 10, 2008 at 16:57:16

No disqualifications are being granted (unless you beat me too badly). Just be consistent with whatever you decide to do. I am practicing both my hanging pullups and my semi-cheating chinups. During the 1st week of January I will do both (on different days), see where I earn the most points and wallah!!

From Teena on Wed, Dec 10, 2008 at 16:58:14

Kathie,

Try the stool thing ... it's definitely good for an ego boost!! :)

From Teena on Wed, Dec 10, 2008 at 16:59:44

Paul,

Please do tell!! (Don't leave out any details!!)

So ... what's the verdict? What's your baseline?

From Smooth on Wed, Dec 10, 2008 at 17:01:20

Teena -- You meant to say: Try standing on the stepping stool. "The stool thing" can mean something entirely different. ;)

From Teena on Wed, Dec 10, 2008 at 17:07:17

Oh Smooth!! What would I do without you?? You make me laugh so stinkin' hard!!

From Kathie on Wed, Dec 10, 2008 at 20:16:25

Smooth I expeted that form Kimmy but not from you!

From Smooth on Thu, Dec 11, 2008 at 19:46:00

Teena -- Laughing is abs workout in disguise, I think, unless you p your shorts doing it. Wait, you already have great abs and too young to loose bodily control.

Kathie -- Oh good, Kimmy and I have something in common.

Slow milesFast milesTotal Distance
7.300.007.30

The battery on my Garmin died during the first mile.  Are you kidding me?  I'm not sure if I just left it on and ran the battery down or if it really only lasts 2 runs.  Felt pretty good during the run. My left hamstring is starting to act up again.  I'm hoping that it is just the cold weather that is making it flare up.

Adrenaline 2008 8 Miles: 7.30
Comments
From Rhett on Thu, Dec 11, 2008 at 11:45:34

Andy, I remember that last year you had mentioned the hamstring, but it hasn't come up in a long time. Is the a recurrent problem? I hope it isn't something that continues to hamper you. So how fast are your "slow" miles?

From Andy on Thu, Dec 11, 2008 at 11:50:33

I tweaked my hamstring last January and it has been a little bothersome ever since. It isn't anything serious - just an annoyance. I put everything in "slow miles" unless it is a race. The average pace for my runs is around 7:30/mile.

From fly on the wall on Thu, Dec 11, 2008 at 13:12:40

I think you might have inadvertently left your Garmin on. My 305 lasts much longer than then 2 runs. If you continue to get that short of battery life from it, return it.

From Smooth on Thu, Dec 11, 2008 at 19:54:29

A fully charged Garmin should last 6 hours.

Would a more thorough warm up help with the hamstring flare up in this cold weather?

From Teena on Fri, Dec 12, 2008 at 00:38:28

Wow, wish my slow miles were around 7:30s. Very interesting.

That's one of the great things about Costco ... they are awesome about returning malfunctioning items. (Hopefully you just left it on though.)

Here's to your hammie behaving properly this winter.

From huans32 on Fri, Dec 12, 2008 at 08:34:13

Ya lets hope you just left it on longer. They can get tempermental sometimes. Sorry to hear about the hammy acting up again.

Slow milesFast milesTotal Distance
8.000.008.00

My legs felt a little stiff and sore this morning so I kept the pace really easy.  I think that my legs are sore because of the storm that is coming in tomorrow.  They always seem to act up when there is a change in the weather.

Adrenaline 2008 8 Miles: 8.00
Comments
From huans32 on Fri, Dec 12, 2008 at 09:47:20

Great job man. 8 miles in and nice and easy. It is tring to snow a bit here now. I hope it hits the mountains hard. Looking forward to skiing up there and not on the running trails.

From RivertonPaul on Fri, Dec 12, 2008 at 10:51:44

Saw someone at the gym today (didn't get his name) who knows you, the actuary, at work. Small world.

From Rhett on Fri, Dec 12, 2008 at 12:23:45

So you have your own weather barometer in your legs. Cool. Does that mean your getting older? LOL Nice run.

From Andy on Fri, Dec 12, 2008 at 13:11:16

Paul - It was probably Doug. How on earth did you not get his name but found out I worked with him?

From Smooth on Fri, Dec 12, 2008 at 16:51:41

Funny what our legs tell us. My own weather barometer is found in my arthritic joints. Andy Boy, you're too young for that.

Slow milesFast milesTotal Distance
12.000.0012.00

Drove to the rec center and got in 4 miles before hooking up with the running club.  It was windy but the it hadn't started snowing yet.  Once the club run started, so did the snow.  I ran the first couple of miles alone but then Jim caught up to me.  It is good to run with him because he pushes the pace.  We were running between 6:50 and 7:00/mile until the last mile when I kind of pooped out.  He pulled ahead and I didn't want to hold the pace. My heart rate was getting into the upper 170's and I knew this was more work than I wanted to do today.  It was a good run and am glad that I was able to put in a good effort.

Adrenaline 2008 8 Miles: 12.00
Comments
From Rhett on Sat, Dec 13, 2008 at 13:02:44

Nice run even in bad weather. That was a great pace for that distance. Looks like you got in some nice marathon pace miles.

From Smooth on Sat, Dec 13, 2008 at 13:18:18

WAY TO GO, nice pace and miles, beating the storm front too.

From Kathie on Sat, Dec 13, 2008 at 17:14:13

I should have come run with the group today. I wanted to wait until the wind died down but by then the snow was bad. How many showed up for the group today? Anyone my speed... like you know what speed everyone runs.

From Andy on Sat, Dec 13, 2008 at 19:44:49

Kathie - There were 8 people there today. Lora is really making a push to make the group bigger so hopefully there will be a lot more coming in the future. Natalie was there but I can't remember if she is as fast as you. I think that Lora ran around the pace that you run today.

From Cal on Sun, Dec 14, 2008 at 00:06:33

Nice job Andy. Sounds like fun running today!

From Teena on Sun, Dec 14, 2008 at 12:16:13

Andy,

Nice miles! How is your garmin working? How are your legs?

Kathie,

Come run with me when I get back at it. I could meet you half way somewhere ... or you and Kimmy could meet me on the JRP! I miss running in a group SO SO SO badly!!

Slow milesFast milesTotal Distance
8.000.008.00

Monday's are always hard for me to get going.  Add to that the cold temperature and other stuff, it was a real test of my self motivation skills to get out the door.  But get out the door I did.  I kept the pace real easy. 

Adrenaline 2008 8 Miles: 8.00
Comments
From Clay on Mon, Dec 15, 2008 at 15:30:32

I know your pain Andy, it was hard for me this morning too! But such is the life of a runner in the wintery metropolis of Utah! Keep up the good work and dedication;-)

From Smooth on Mon, Dec 15, 2008 at 16:16:07

Atta boy, Andy. You got her done.

From Teena on Tue, Dec 16, 2008 at 00:35:50

Monday is just about over!! Nicely done. You and your 8-milers!! Amazing!

Slow milesFast milesTotal Distance
8.000.008.00

The snow was very pretty while it was falling.  Unfortunately the fluffy layer it left on top of the ice on the road was very slippery.  My achilles tendons are starting to get sore so it may be time to start rotating in a new pair of shoes.  They don't seem to be last as long as they used. to.

Adrenaline 2008 8 Miles: 8.00
Comments
From Rhett on Tue, Dec 16, 2008 at 11:37:37

They don't last as long cause you put so many miles on them so fast. Do you have snow spikes to run in? In RunnersWorld this month they had an article about putting screws in the soles of your running shoes to turn them into snow shoes. I skipped that article since I don't expect any snow hear in the desert.

From Smooth on Tue, Dec 16, 2008 at 14:33:29

Yeah, it's hard to see the ice with the fluffy snow on top. I've never run with spikes before. What do you think, Andy? Running on snow may do a number on the archilles. I too notice my shoes don't seem to give as much mileage worth as before.

From Dale on Tue, Dec 16, 2008 at 20:09:07

I don't think the Adrenaline 8s last nearly as long as the 6 & 7 versions....I lost a goodly sized portion of outsole on 2 pair now by 300 miles, where my 7s lasted to 600 miles. I started feeling "things" earlier with them too...maybe the new MoGo stuff they're using?

From Teena on Wed, Dec 17, 2008 at 00:30:33

What?? An 8-miler? Who would have ever guessed!! :)

(how's the irongym coming along?)

From Andy on Wed, Dec 17, 2008 at 07:36:48

Apparently my consistency and predictability have been the cause of many of my other other problems in life. I guess I better mix it up a little. The iron gym has been good. I'm getting better at chin ups but still struggle with the standard pullups.

From Teena on Wed, Dec 17, 2008 at 09:57:40

I double dog dare you to run 7.99 miles on your next run!!!

From fly on the wall on Wed, Dec 17, 2008 at 10:11:44

Consistent + Predictable = Dependable ≠ Problem.

Erratic + Fickle = Reckless = Problem.

Entry Word: DEPENDABLE

Function: adjective

Text: worthy of one's trust

Synonyms: good, reliable, responsible, safe, solid, steady, sure, tried, tried-and-true, true, trustworthy, trusty

Related Words: constant, devoted, faithful, fast, loyal, staunch (or stanch), steadfast; honest, sincere, single-minded; infallible, unerring; firm, sound, strong; effective, telling; attested, authenticated, confirmed, proven, valid, validated, verified; blameless, irreproachable, unimpeachable, unquestionable

Entry Word: RECKLESS

Function: adjective

Text: having or showing a lack of concern for the consequences of oneʼs actions

Synonyms: daredevil, devil-may-care, foolhardy, irresponsible

Related Words: inconsiderate, thoughtless, unthinking; hasty, headlong, hotheaded, impetuous, precipitate, rash, wild; nonchalant, unconcerned, unworried; careless, heedless, inattentive, incautious, unheeding

From Teena on Wed, Dec 17, 2008 at 10:18:24

Looks like Fly is onto something. Forget the 7.99, stick with the 8s!! :)

From Andy on Wed, Dec 17, 2008 at 11:10:54

While all of that is true, I have discovered that dependable = boring and reckless = fun and exciting.

From Andy on Wed, Dec 17, 2008 at 11:14:09

BTW - I really shook things up and only ran 6 miles today.

From Teena on Wed, Dec 17, 2008 at 11:34:37

Wow Andy, you really do have a crazy side to you!! :)

How about this, be dependably reckless once in a while -- announce to your loved ones that you are planning a reckless day and go and do something completely fun, exciting, and out of the norm! (Btw, you are NOT boring! Sounds like you have been fed some poor information.)

From fly on the wall on Thu, Dec 18, 2008 at 10:41:47

One can be dependable, fun, and exciting. One can be reckless and boring. If someone wants to be reckless, let 'em dance naked in the fast lane during a snow storm- alone. If someone is searching for reckless, tell them to look in the obituaries.

Slow milesFast milesTotal Distance
6.000.006.00

Wednesdays have become my "get out the door late and cut the run short" days.  A couple of miles into the run I remembered that I had to take my son to school early so I couldn't get in my usual 8.  I think that my body is slowly adjusting to the colder temps.  I never really warmed up during the run but nothing really froze. 

Adrenaline 2008 8 Miles: 6.00
Comments
From Smooth on Wed, Dec 17, 2008 at 15:07:32

Well, there you go, Mr. Consistent! What if your son's early to school day changes to Thursday? May be you could run 10 tomorrow to make it up, or not, what do I know??? :D

From Andy on Wed, Dec 17, 2008 at 15:18:06

See, I was trying to mix things up a bit but now that you point it out it is consistent with what I have been doing lately. I guess that it is a hard habit to break. December is my month to be a slacker so I don't have to make up the mileage. I should hit my yearly mileage goal sometime next week otherwise I would try to make the mileage up somewhere.

From Rhett on Wed, Dec 17, 2008 at 15:25:44

Oh I want to know! What is your yearly milage goal?

From Andy on Wed, Dec 17, 2008 at 15:32:33

I originally planned on making 2008 a cutback year and was only going to run 2,000 miles. That lasted about 1 week and I then decided that 3,000 was a better number. It wasn't really a goal but something that I thought I should hit based on other goals that I had set.

From Teena on Wed, Dec 17, 2008 at 17:49:12

Nice work Mr. 3000 (that's pretty reckless in itself -- and by no means boring)!!

Slow milesFast milesTotal Distance
7.100.007.10

I'm trying to think of something exciting or interesting to report from today's run but I can't.  I got up, went running (every mile was within a couple of seconds of each other) and now I'm here blogging about it.  I finished my 7.10 mile run at 7:10 which is a little interesting.

Adrenaline 2008 8 Miles: 7.10
Comments
From Rhett on Thu, Dec 18, 2008 at 11:20:59

Andy, you're cracking me up with all this "I'm boring" talk. I do like the 7.10 at 7:10 twist though. Here is what is intersting to me (and amazes me). From what I gather, you always train this way and you are so darn fast! I was never able to start getting fast until I started doing all the speed work, hills, tempo runs, etc.

From wheakory on Thu, Dec 18, 2008 at 13:04:12

Great pace! Nice work. It's hard to report anything good when the weather is cold.

From huans32 on Thu, Dec 18, 2008 at 14:34:15

Well as boring as it might seem to you. I am so happy you were able to get out and do it. And your alot tougher then I am. I am still licking my wounds. Good job man.

From Smooth on Thu, Dec 18, 2008 at 16:32:47

How did that happen? You finished your 7.1 mile run at 7:10!!! :) You just put one foot in front of the other and then WHAM there it is, a magical moment in your running history which is by the way INCREDIBLE!!! Like Forest Gump said: "Ya never know what you're gonna get." Keep on keep on, Andy the Steady Speedy man!!!

From Andy on Thu, Dec 18, 2008 at 18:51:23

Rhett - When I'm seriously training for a marathon I have one day a week that includes speed work (either a tempo run or V02 max work). This year I didn't do as much because I was either tapering for or recovering from a race. The lack of speed work has done more damage psychologically than physiologically for me. You can accomplish a lot with just base mileage but there are definitely psychological advantages on top of the physical benefits to doing speed work.

From DonGardinero on Thu, Dec 18, 2008 at 22:01:14

Andy,

Sing it brother!!! I agree with your perspective on speed work.

Dale

From Teena on Fri, Dec 19, 2008 at 00:26:29

You're a riot!!

7:10, huh? That's pretty cool!! :)

(what were you doing at 7:10 this evening? 7.1 pullups per chance ... or at least 7.1 attempts???)

Slow milesFast milesTotal Distance
6.200.006.20

I hate when I wake up and the windows are rattling because it is so windy.  It makes it a lot more difficult to get ready for a run especially when it is cold.  The temperature wasn't as bad as I feared but the wind was worse.  Every once in a while a snow flurry would kick up and hit me in the face. It is surprising how bad that can hurt.  The first half of the run was uphill into the wind which was fine because that meant that I could finish downhill with the wind.  My pace was still pretty slow.  I kept reminding myself that December is my recovery month and I don't have to worry about pace.

Adrenaline 2008 8 Miles: 6.20
Comments
From JeffC on Fri, Dec 19, 2008 at 10:58:46

Dang, that weather sucks. I will try not to complain too much about the "cold" weather during the winter here in Vegas.

From RivertonPaul on Fri, Dec 19, 2008 at 10:59:11

Andy, I'm not sure who the guy from your work was I talked to, but he wasn't one of the actuaries. I saw his company tag and knew you worked there so that's why I asked if he knew you. I've not seen him since.

From Michelle N. on Fri, Dec 19, 2008 at 13:10:17

At least you're reminding yourself of it being your recovery month while you are running. I'm reminding myself while I am cleaning house and eating cookies:)

From Kathie on Fri, Dec 19, 2008 at 13:32:18

Andy I can't believe you ran in that! Today was definitely a inside work out day for me.

From Cal on Fri, Dec 19, 2008 at 14:35:48

No matter what the pace, running in this weather will toughen you up.

From Cal on Fri, Dec 19, 2008 at 14:36:54

I just noticed how close you are to exceeding 3000 miles for the year... that is AWESOME!

From Andy on Fri, Dec 19, 2008 at 14:43:18

I should hit it on Christmas eve so that I can take Christmas off.

From RivertonPaul on Fri, Dec 19, 2008 at 15:01:16

I've hit 3000 calories already today, that's some achievement (that I reach all too often).

From Rhett on Fri, Dec 19, 2008 at 15:14:38

If it were my recovery month and the weather was that bad, I'd be heading back to bed. Way to tough it out and not be like me.

From Teena on Fri, Dec 19, 2008 at 15:44:58

Hey Andy,

You are so stinkin' tough! Take a camera on Christmas Eve and take a picture of you when you hit 3000, will ya? If not ... I'll come and take it for you!

From Teena on Fri, Dec 19, 2008 at 15:45:34

(that is if you are running Christmas Eve morning ... not Christmas Eve eve!!)

Slow milesFast milesTotal Distance
10.200.0010.20

Drove to the rec center to meet the running club.  Was happy to see Kathie there.  I only ran 6.4 with the club.  I don't think that any of us were in the mood to run a ton today since all the sidewalks were covered in snow and the roads weren't much better.  I ran the entire way with Jeremy and the last 2 miles with Jim and Lora.  I felt good the entire run and it is so much easier to hold a decent pace when you are running with somebody.  After the run I drove home and checked on the kids.  I debated whether I should go back out and decided that I felt too good not to run.  Put in another 3.8 easy miles so that I could have at least 1 double digit day this week.  I had some really strange cravings during the run this morning.  First I was craving coconut then I had a strange desire for fish sticks.  I hate all seafood so I have no idea where this craving came from.  Towards the end of the run I started craving ranch dressing.  

Adrenaline 2008 8 Miles: 10.20
Comments
From Teena on Sat, Dec 20, 2008 at 13:33:12

Wow ... that is super strange!! Fish Sticks??? Are you serious? Were you running by Red Lobster? Maybe you were just craving warmer weather ... Hawaii has lots of fish and coconuts!! Hmmm ...

From Kathie on Sat, Dec 20, 2008 at 15:54:16

So Andy could you be pregnant? I craved hot dogs and I hate hot dogs! No really I think you just wanted to be in the sun like Teena said. It was nice to see you until all you fast people left us in the dust!

From fly on the wall on Sat, Dec 20, 2008 at 19:01:54

I second the pregnancy hypothesis. Congratulations!

From Andy on Sat, Dec 20, 2008 at 19:45:41

That explains the morning sickness that I was having a couple of weeks ago. I guess this is the time of year to celebrate immaculate conception.

From Teena on Sat, Dec 20, 2008 at 23:35:44

'tis the season

From Kathie on Sun, Dec 21, 2008 at 00:21:14

I can't believe you would post about BYU's sad loss! It must be the pregnancy hormones that are bringing out the evil Andy!

From Ginger Chinn on Sun, Dec 21, 2008 at 14:14:12

Hi Andy- Yep, Kathie told me about this blog...pretty cool. What is up with the cravings????

From Kathie on Sun, Dec 21, 2008 at 17:09:41

Hey Ginger I am glad you found us!

Slow milesFast milesTotal Distance
9.000.009.00

Another very windy day.  Running into the wind was very difficult but it sure was nice when the wind was at my back.  At times it almost seemed like too much of a push.  The upper hamstrings in both legs really started to tighten up the last couple of miles so I took it very easy.

I may have taken this pull up competition a little too serious.  I think that I pulled a pectoral muscle.  Hopefully it's just sore but it's pretty painful right now.  I may have to resort to one armed pull ups.  How many points do we get for those?

Adrenaline 2008 8 Miles: 9.00
Comments
From Brent on Mon, Dec 22, 2008 at 11:01:46

Andy, 10,000 commando points for every one arm pull up.

Stay Kool, B of BS Rools out

From huans on Mon, Dec 22, 2008 at 11:19:19

OUCH!! I hope not. That sounds painful most likely your just using a muscle you dont use as much is all. What count are you up too now on your pull ups?? I hope your hammies recovery quick.

From Teena on Mon, Dec 22, 2008 at 11:44:52

Andy!!

A one handed pullup would get you more whistles from the ladies than you could ever imagine!! (sorry about the sore pec muscle -- that stinks)

I thought about running outside this morning but when the weather said that winds were around 20 miles an hour I had no problem resorting to the treadmill. I will NEVER be as hardcore as you!! Check out that mileage too!! NICE!!

From Andy on Mon, Dec 22, 2008 at 11:56:27

Mark - Technically I am disqualified from the competition because I gave a false starting number. It really doesn't matter to me because I am just trying to get into swim suit shape and this gave me the kick in the pants that I needed.

From Rhett on Mon, Dec 22, 2008 at 12:01:05

What is the countdown to 3000 at? I hope the pecs get better soon. Don't want to dissapoint all the ladies when you put on the swimsuite. Are you taking a trip somewhere or are you planning on going for some polar bear award?

From Andy on Mon, Dec 22, 2008 at 12:04:26

Rhett - It is either 16.5 or 17.5. For some reason my blog total has 1 more mile than the spreadsheet that I use. I have to figure out which one is correct.

From Teena on Mon, Dec 22, 2008 at 12:05:53

Andy,

How do I get that mile tracker thing at the top of my blog (the one that let's me put in how many slow miles, etc.)?

From Rhett on Mon, Dec 22, 2008 at 12:38:47

Oh, I'm an idiot. It's right there at the top of your blog page.

From DonGardinero on Mon, Dec 22, 2008 at 14:58:30

Dang pullup contest. I can't even budge an inch and I keep treaking my back, too, like Teena. I concede. Way to go getting out in the wind.

Dale

Slow milesFast milesTotal Distance
9.000.009.00

I'm logging half of my miles for today as ice skating miles. I don't think that I've ever run in conditions that were more icy than they were today. My pace was very slow because I was focusing on not falling. There were a few times that I almost went down but was able to catch myself. I made it to 8.98 miles of my 9 mile run before I finally fell. I sure hope that nobody saw me. I'm sure it wasn't a thing of style or grace. Got back up and ran the last 0.02 to finish off the run.

Adrenaline 2008 8 Miles: 9.00
Comments
From fly on the wall on Tue, Dec 23, 2008 at 10:13:11

ouch! Don't hurt yourself on all that glazing.

From Rhett on Tue, Dec 23, 2008 at 11:06:08

So close to finishing without the wipeout. Glad you didn't get hurt. Looks like 7.45 miles to go until the big 3000. I'm excited for you. I have never totalled all my miles for a year before and was curious what I ran this year. Looks like I'll finish the year around 1,800 miles (mostly on 4 runs a week) and I bet this was my highest milage year ever. You are a beast to go 3000.

From RivertonPaul on Tue, Dec 23, 2008 at 11:21:38

My car slid down my driveway sideways on my way to the gym. I almost took out the mail box. (I'm such an indoor loving wimp.) Glad you didn't get hurt.

From Missee on Tue, Dec 23, 2008 at 11:54:28

Glad to know I'm not the only one who biffed it this morning. My running partner witnessed it and she said it was fairly graceful!!! I think she was just saying that to be nice and soothe my ego!

The ice is a killer that's for sure. Stay safe! ;-)

From Teena on Tue, Dec 23, 2008 at 18:57:42

I was so there with you Andy! I slipped twice this morning ... didn't go all the way down hallelujah ... but it wasn't good for my injury, that's for sure. My pace was very slow as well ... every now and then I'd get a good stretch of about 100 meters car free on Redwood Road that I tried to book it on ... but that was it. Luckily I didn't get hit!

What's up with all these 9 milers btw? Holy smoke ... just noticed ... so, are you going to run 7.5 tomorrow?? How cool is that? AWESOME!!

Slow milesFast milesTotal Distance
7.250.007.25

I'm not working today so I actually got to sleep in until 7 and run in the daylight.  It felt good.  It was cold but with very little wind it didn't bother me.  My knees and hamstrings are a little tender but that is normal for me during the winter.  I ended the run 0.2 miles short of 3,000 for the year intentionally.  I decided that the 3,000th mile will be my Christmas present to myself.

Adrenaline 2008 8 Miles: 7.25
Comments
From fly on the wall on Wed, Dec 24, 2008 at 11:00:46

EXCELLENT idea for a Christmas present!!

From Teena on Wed, Dec 24, 2008 at 11:03:08

You are so cool!! That is a huge accomplishment ... Celebrate Big Andy!!

Merry Christmas Eve!

From Rhett on Wed, Dec 24, 2008 at 11:57:22

Merry Christmas!! So are you just going to do the one mile tomorrow?

From DonGardinero on Wed, Dec 24, 2008 at 13:57:20

Great idea Andy. Merry Christmas!!!

Dale

From Kathie on Wed, Dec 24, 2008 at 14:43:50

I will totally be thinking of you tomorrow! You should take a photo like Teena said! Merry Christmas!

From missee on Wed, Dec 24, 2008 at 15:06:28

Isn't it awesome to run in the daylight? A whole new experience.

From Teena on Wed, Dec 24, 2008 at 19:15:21

I said Merry Christmas Eve ... but Merry Christmas as well!!

Slow milesFast milesTotal Distance
4.200.004.20

MERRY CHRISTMAS!!!!!

I know that I don't post on as many blogs as I should but wanted everybody to know that I really appreciate all of the support that I get from the blog.  Even though I have only met some of you a time or two, the relationships that I have developed on the blog have meant a lot to me.  I hope that everyone has a great Christmas!

I've never run on Christmas before but I had a couple of hours to kill this year so I decided to go for a run.  Since it was Christmas and I would be hitting 3,000 miles during this run I wanted it to be an adventure.  I drove up to the BST trailhead by Eaglewood golf course and figured that running on a snowy trail would be fun.  Running uphill, into the wind (gusting up to 40 or 50 mph), in a foot of snow made it much more of an adventure than I planned.  The pace was very slow and at times I had to walk because the snow was too deep.  I got excited a couple of times when I saw the trail was clear for a stretch until I realized that the reason the trail was cleared was because the wind was blowing so hard.  Got to the antennas hoping to see a glorious view of the valley but it was too cloudy and wasn't much of a view (see picture below).  Hung out at the top for a while then headed back to the car.  It was a fun run and was nice to get out.

 

 

Here is a picture of me at mile 3,000.


Adrenaline 2008 8 Miles: 4.20
Comments
From Kathie on Thu, Dec 25, 2008 at 17:21:56

Yeah Andy! Let me be the first to say Happy 3000 miles! The picture is great. I hope you are having a wonderful Christmas did you get any cool new running gear?

From paul on Thu, Dec 25, 2008 at 17:26:36

Congrats on the 3000. Merry Christmas!

From rhett on Thu, Dec 25, 2008 at 18:59:29

Awsome Andy! Merry Christmas. I didn't check anyone else's blog today, but I wanted to read your 3000 mile adventure and it didn't dissapoint. You are an inspiration to us all and as I just said to my wife, you will always have a special place in my running heart since you helped me get to that sub 3 goal by allowing me to follow you most the way through SGM. Congratulations. You rock!!!!

From huans32 on Thu, Dec 25, 2008 at 19:59:28

Nice job Andy 3k mile mark is awesome. Keep it up. And Merry Christmas to you.

From Teena on Thu, Dec 25, 2008 at 23:16:56

Mr. 3000+,

How amazingly cool! LOVE the pictures. Thank you so much for posting them. Like Rhett I just had to check in on the blog to read about your adventure today. Seriously, that is HUGE!! Can I live vicariously through you? That is some good stuff!! A giant congratulations. What a fantastic Christmas!

From fly on the wall on Fri, Dec 26, 2008 at 12:24:07

Congratulations Andy! That's a whole lot a left, right, repeat.

I know that section of trail well and I've run it in similar conditions. It can be fun, exhilarating, and miserable.... a great way to celebrate 3,000 miles.

From Smooth on Fri, Dec 26, 2008 at 23:12:34

WAY to celebrate Christmas and 3,000 miles!!! AWESOMEST BLOG & PICS!!!

From DonGardinero on Sat, Dec 27, 2008 at 01:10:12

Andy...

Congrats on getting 3000 miles in one year. That's an amazing feat!!! Those pictures are really cool. Thanks for sharing.

Dale

Slow milesFast milesTotal Distance
9.600.009.60

Good run with the the running club this morning.  First few miles were at a pretty easy pace as Jeremy and I ran with a couple of new members then we picked it up for the last 4 miles.  I am actually starting to feel a little bit of the snap back in my legs.

Adrenaline 2008 8 Miles: 9.60
Comments
From Kathie on Sat, Dec 27, 2008 at 22:14:01

Im glad your legs are feeling better.

One of these days I will not be the last runner in the group, but only if I recruit much slower people!

From Teena on Sun, Dec 28, 2008 at 00:04:28

Glad you're feeling the "snap" again. (Isn't a "snap" during running usually a bad thing??)

From Andy on Sun, Dec 28, 2008 at 10:56:40

Kathie - You are never the last runner in the group. Three finished before you because they only ran a couple of miles and another finished after you who didn't run as far.

Teena - I'm not referring to an actual snap just that my legs are feeling snappy (lively or energetic; brisk).

From Teena on Sun, Dec 28, 2008 at 11:11:29

I know Andy. I was just joking with you!! I'm glad you have your "snap" back!

From Smooth on Sun, Dec 28, 2008 at 16:01:38

Sounds like a nice group run. I've never gone on a group run until the bloggers (mainly Kelli) organized one in Lehi. Had no idea how much fun I've been missing. I'm glad you're getting the snap back in your legs. I need one of those snappy snaps right now.

Slow milesFast milesTotal Distance
8.000.008.00

I had a lot to think about during the run today which provided a nice distraction.  I didn't resolve anything but the run definitely helped clear my mind.  Physically I'm starting to feel good and am looking forward to the new year to step the training up again.

Adrenaline 2008 8 Miles: 8.00
Comments
From JeffC on Mon, Dec 29, 2008 at 10:51:45

Glad to hear you are feeling good Andy. Always a huge bonus when you feel good and feel like stepping up the training.

From JeffC on Mon, Dec 29, 2008 at 10:52:07

Glad to hear you are feeling good Andy. Always a huge bonus when you feel good and feel like stepping up the training.

From Teena on Mon, Dec 29, 2008 at 12:43:39

Glad you were able to clear your mind and get some good miles in.

From huans32 on Mon, Dec 29, 2008 at 12:47:13

Great job Andy. New year and feeling good again. Got to love it.

From Kathie on Mon, Dec 29, 2008 at 15:10:19

Oh I am so happy you are looking forward to the new year. I can't wait until the day you post your first race report of 2009.

From rhett on Mon, Dec 29, 2008 at 17:34:34

So how many miles are you going to run in 2009? I'm sure it will be more than I do. You da Man!

From Smooth on Tue, Dec 30, 2008 at 00:44:53

Love it when you're having a good run to clear the mind and look forward to a new beginning. Can't wait to read about your 2009 running goals.

Slow milesFast milesTotal Distance
13.100.0013.10

Really couldn't decide what I wanted to run today.  I started out running 3 miles really easy then thought about running some quicker miles.  Ran 2 miles at around 7:00/mile pace and I found myself at my 8 mile turn off point.  Decided that I wanted to turn this into a little longer run so I backed off the pace.  I thought about the cougar challenge and realized that my longest run this month has been 12 miles.  Thought that I had to stretch the run out to get to 13.1.  The pace was slow and I didn't feel great but I got the miles in.

Adrenaline 2008 8 Miles: 13.10
Comments
From fly on the wall on Tue, Dec 30, 2008 at 10:31:32

Sounds fun. I often fell a need to follow a training plan just so I can get myself out the door, but I really like just making up runs on the fly.

From JeffC on Tue, Dec 30, 2008 at 11:04:15

Good on you for remembering Cougars half marathon challenge. Way to get the miles in.

From missee on Tue, Dec 30, 2008 at 12:15:51

What is the Cougars half marathon challenge?

From Michelle N. on Tue, Dec 30, 2008 at 12:16:24

Wowwie! Nice miles for a cold December morning.

From Rhett on Tue, Dec 30, 2008 at 14:04:24

3000+ miles and almost not make the Cougar Challange. That would be unthinkable.

From DonGardinero on Tue, Dec 30, 2008 at 14:52:34

Great job Andy. I don't think I'll meet Cougar's challenge this month.

Dale

From Andy on Tue, Dec 30, 2008 at 14:55:04

Missee - On another forum, one of the members (Cougar) set out the challenge to run the half marathon distance at least once a month for each month in 2008. At first I assumed that I wouldn't have much of a problem meeting the goal but since I have been in recovery mode for 3 months I almost didn't make it.

From Teena on Tue, Dec 30, 2008 at 16:03:35

See ... you're amazing!

Very impressive Andy!

From Kathie on Tue, Dec 30, 2008 at 19:29:07

Good job on meeting the challenge. I am glad I finished on Saturday, Kimmy is going to do it tonight on the treadmill :(

From Smooth on Wed, Dec 31, 2008 at 00:50:18

CONGRATS Andy! Perfect day for a half mary run.

Slow milesFast milesTotal Distance
5.000.005.00

My hamstrings were very tight this morning and I was just feeling off so I took it really easy.  And so ends the year with:

 Miles 3,039.7
 # Days
 323
 Miles/Day 9.41
 Time 394:06:31
 Avg Pace
 7:46/mile

I ran in 14 races including:
  • 5 marathons (2 top 10 finishes and 3rd overall in the Utah Grand Slam)
  • 5 5Ks (5 top 10 finishes with 1 win)
  • 1 10K
  • 1 1/2 marathon
  • 2 Ragnar relays (including 2nd place overall at NWP)
And most importantly, I met a lot of people this year that share the same passion for running.  Thanks to everybody who made this a memorable year.  I hope that 2009 will bring even more memories.

Adrenaline 2008 8 Miles: 5.00
Comments
From TylerS on Wed, Dec 31, 2008 at 09:38:46

Great year Andy! It will be hard to top 2008, but some how I think that you will. Awesome job!

From Cal on Wed, Dec 31, 2008 at 11:03:14

Nice stats! Good year!

From JeffC on Wed, Dec 31, 2008 at 11:12:10

Real nice summary of the year Andy! Good luck in 2009!

From Kathie on Wed, Dec 31, 2008 at 15:00:59

WOW (Need I say more!)_

From DonGardinero on Wed, Dec 31, 2008 at 15:49:37

Congratulations on a great year, Andy!!! Thanks for sharing all of those stats. Pretty cool.

Dale

From Michelle N. on Wed, Dec 31, 2008 at 15:49:48

What an awesome year, Andy. Happy New Year:)

From fly on the wall on Wed, Dec 31, 2008 at 18:29:54

Amazing Andy!!!

So what are you planning for the new year? More consistent mileage? Specific training for shorter (

From Teena on Thu, Jan 01, 2009 at 10:17:09

LOVE IT!! UNBELIEVABLY AMAZING!! SO NOT BORING!! AWESOME AWESOME AWESOME!!

What a year Andy!! Can hardly believe your daily average and your daily pace. That is beyond impressive!

Congratulations on it all!!

From Smooth on Thu, Jan 01, 2009 at 23:34:02

Andy!!! AWESOME running year. Those are some impressive stats and great accomplishments. So very happy for you. May 2009 be as nice if not bigger and better for you!!!

From josse on Sun, Jan 04, 2009 at 00:05:46

Looks like a good year, hope the next is even better:)

Slow milesFast milesTotal Distance
2831.15208.553039.70
Adrenaline 2008 7 Miles: 54.10Adrenaline 2008 8 Miles: 409.35
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