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Chefs for Kids 5k

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Location:

Woods Cross,UT,USA

Member Since:

May 01, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

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

Short-Term Running Goals:

 

Long-Term Running Goals:

 

Personal:

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

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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid A2 Lifetime Miles: 125.40
GoRun2 Lifetime Miles: 53.70
Adrenaline 2014 Blue (1) Lifetime Miles: 442.70
Adrenaline 2014 Red (1) Lifetime Miles: 429.20
Slow milesFast milesTotal Distance
1946.85138.002084.85
Adrenaline 2010 5 Miles: 63.20Adrenaline 2011 1 Miles: 500.40Saucony Grid A2 Miles: 26.60Adrenaline2011 2 Miles: 394.30Adrenaline 2011 3 Miles: 531.55Adrenaline 2011 4 Miles: 422.20Adrenaline 2011 5 Miles: 147.00
Slow milesFast milesTotal Distance
8.000.008.00

Good hard run up to Mueller Park Canyon.  Time to get back into training mode.  Pushed the pace going up and focused on good turnover coming down.  I have a long way to go but am ready to work to get back to where I want to be.

Adrenaline 2010 5 Miles: 8.00
Comments
From Kelli on Sun, Jan 02, 2011 at 17:49:37 from 71.219.84.215

Nice job, and best of luck to you at getting back at it and having a great 2011!

From timp on Mon, Jan 03, 2011 at 09:03:58 from 144.188.24.25

A good start to the new year!

Slow milesFast milesTotal Distance
4.004.008.00

"Warmed up" with 3 miles then ran 4 miles at LT.  Averaged 6:35/mile for the tempo run.  Probably a little slow because of the cold weather and bad footing in spots.  The speed felt fine but I definitely have to work on the endurance.  It felt like more of a mental lapse than physical break down.  I considered skipping the run completely so the fact that I actually went through with it is a step in the right direction.

Adrenaline 2010 5 Miles: 8.00
Comments
From Tom on Mon, Jan 03, 2011 at 10:40:49 from 137.65.56.16

Nice job getting it done. 6:35 is a great pace for a very cold morning tempo.

From Rhett on Mon, Jan 03, 2011 at 11:36:29 from 74.41.249.102

Sounds fast to me. I need to start working in the speed work.

From timp on Mon, Jan 03, 2011 at 14:50:10 from 144.188.24.25

really nice job today, Andy

From Smooth on Mon, Jan 03, 2011 at 17:07:18 from 67.2.113.45

GREAT tempo pace on cold slippery day, Andy! NICE start to the week! WAY to get back into training mode! :)

From allie on Mon, Jan 03, 2011 at 20:35:26 from 174.23.238.75

very nice running in those conditions. best of luck with your training.

Slow milesFast milesTotal Distance
5.000.005.00

After two harder days than I am used to, my legs were very tired.  Took it nice and easy for a comfortable recovery run.  

Adrenaline 2010 5 Miles: 5.00
Comments
From Teena Marie on Tue, Jan 04, 2011 at 12:22:00 from 67.2.114.66

Sounds perfect and sounds smart!!! :)

Very nice.

Slow milesFast milesTotal Distance
9.000.009.00

Felt good and the legs moved well.  Averaged 7:30/mile and felt very comfortable.

Adrenaline 2010 5 Miles: 9.00
Comments
From allie on Wed, Jan 05, 2011 at 20:45:07 from 174.23.238.75

glad to hear. it's always nice when the legs cooperate.

Slow milesFast milesTotal Distance
5.000.005.00

Very tired this morning.  Just a nice and easy run.

Adrenaline 2010 5 Miles: 5.00
Comments
From timp on Thu, Jan 06, 2011 at 16:56:58 from 144.188.24.25

good week going, Andy -- I forget, what is next up for you?

Slow milesFast milesTotal Distance
7.200.007.20

I think my shoes have reached their mileage limit.  They were very slappy this morning.  Will try to get a few more runs out of them.

Adrenaline 2010 5 Miles: 7.20
Comments
From Kam on Fri, Jan 07, 2011 at 11:53:06 from 68.66.163.179

Isn't it funny how they go all of a sudden? What are you wearing? I'm in the hunt for some new shoes.

From Andy on Fri, Jan 07, 2011 at 12:02:12 from 199.190.170.22

I wear Brook Adrenaline. I've never really been in love with them but have been wearing them for 6 years. I haven't been able to find anything that works better.

From Teena Marie on Fri, Jan 07, 2011 at 13:52:57 from 67.2.90.52

UPS just delivered two new pairs of shoes to my house yesterday!!! I got a great deal at Running Warehouse!!! Seriously ... $50 each. Sweet as sugar!!!! :) :) :)

You are having a great week! :)

From Andy on Fri, Jan 07, 2011 at 14:08:25 from 199.190.170.22

Thanks for the tip. They have what I need for $60.

Mileage isn't "great" yet but is starting to build.

From timp on Fri, Jan 07, 2011 at 15:18:33 from 144.188.24.25

nice week Andy - mine are dead too. Almost 800 miles...

From Andy on Fri, Jan 07, 2011 at 15:21:16 from 159.212.71.200

800 miles??? I guess the disadvantage of being a clunky runner is that I don't get as many miles out of mine. I'm lucky to get 500 miles out of a pair.

From timp on Fri, Jan 07, 2011 at 15:27:34 from 144.188.24.25

yeah well im not exactly graceful - maybe just cheap.

Slow milesFast milesTotal Distance
13.000.0013.00

I am so out of shape.  Pace was decent but it did not feel very good.  I guess that is what I get for slacking off for 3 months.  The slow build up continues.

Adrenaline 2010 5 Miles: 13.00
Comments
From RivertonPaul on Sat, Jan 08, 2011 at 16:10:25 from 174.253.194.31

I'm taking some consolation as I sit here in meetings listening to talks about surgeries for the morbidly obese. Keep moving.

From Teena Marie on Sat, Jan 08, 2011 at 19:09:04 from 67.2.90.52

It could have just been the stinky air!

Nice job on your run!!!! :) :) :)

From timp on Sun, Jan 09, 2011 at 09:08:12 from 66.167.50.219

nice job - mine was bad too.

Slow milesFast milesTotal Distance
8.000.008.00

Hard to get the legs moving this morning.  Started to feel better during the second half of the run.  Ran the last mile in 6:50 just to get the legs moving.

Adrenaline 2010 5 Miles: 8.00
Comments
From Kathie on Mon, Jan 10, 2011 at 11:23:10 from 63.248.105.188

The pollution is killing me, how do you run in it everyday?

From Andy on Mon, Jan 10, 2011 at 12:37:19 from 159.212.71.199

This morning wasn't too bad. As far as the other days, I think it is pure stupidity that gets me through it. I know I shouldn't be running in this gunk.

From Smooth on Tue, Jan 11, 2011 at 00:04:11 from 67.232.119.27

What a true blue road warrior! :) NICE JOB, Andy!

Slow milesFast milesTotal Distance
0.000.000.00

I left my running gloves in my car and could not find my car keys.  By the time I found them, I didn't have enough time to get a run in.  A low mileage recovery day was all that was on the schedule so I think I will survive.

Slow milesFast milesTotal Distance
4.004.008.00

Warmed up with 3 easy miles then ran 4 miles at tempo pace.  Was really reluctant because I did not feel like I was capable of running at a faster pace today.  Turned out better than I expected.  Averaged 6:26/mile and felt surprisingly good.

Adrenaline 2011 1 Miles: 8.00
Comments
From timp on Wed, Jan 12, 2011 at 11:10:58 from 144.188.24.25

hey - great job! nice surprise

From Andy on Wed, Jan 12, 2011 at 11:33:46 from 159.212.71.77

I decided to use the first mile as a test to see how it would go. It felt like 7:00/mile pace but came in at 6:26 so I decided to go with it. This cold air is wreaking havoc with my internal speedometer.

From Lily on Wed, Jan 12, 2011 at 15:41:00 from 67.199.181.73

Wow, well then, you are a fast dude. Usually in the winter I loose a bit of fitness and slow down. But not you! Nice!

From allie on Wed, Jan 12, 2011 at 23:10:03 from 174.23.238.75

excellent.

Slow milesFast milesTotal Distance
6.000.006.00

Is it possible that I am this out of shape? Followed up yesterday's good run with a no energy, just get through it recovery run.  

Adrenaline 2011 1 Miles: 6.00
Comments
From Teena Marie on Thu, Jan 13, 2011 at 22:36:05 from 67.2.113.131

You had a GREAT run yesterday ... nothing wrong with being tired today!!!! :)

You are NOT out of shape!

From Kathie on Fri, Jan 14, 2011 at 00:13:08 from 63.248.105.188

You are just getting old like the rest of us!

From Smooth on Fri, Jan 14, 2011 at 00:20:11 from 67.232.119.27

Isn't recovery run supposed to feel that way, especially after a good run?

Slow milesFast milesTotal Distance
8.000.008.00

Felt good during the run despite the snowy conditions.  Pace was a little slower because of the poor footing.  

Adrenaline 2011 1 Miles: 8.00
Comments
From Rhett on Fri, Jan 14, 2011 at 15:22:36 from 74.32.222.21

Nice job getting it done even in the snow. I laughed at your question from yesterday. No way Andy B is out of shape!

From Teena Marie on Sat, Jan 15, 2011 at 12:48:54 from 67.2.113.131

:) Nice!

Slow milesFast milesTotal Distance
14.000.0014.00

Still getting used to the longer runs.  I definitely felt better this week.  Maybe it was just because it is warmer.  I slipped on some ice at mile 7 and fell pretty hard.  Took another mile to shake off the stinging in my wrist and knee but seemed to be alright once it worked itself out.  Still a little sore but nothing major.  Also got a "run, Forest, run" comment.  So original.  

Adrenaline 2011 1 Miles: 14.00
Comments
From allie on Sat, Jan 15, 2011 at 16:01:21 from 174.23.123.195

ouch. sorry about the fall.

nice miles today -- it definitely feels so much warmer out there right now, even though it is still freezing.

From timp on Sun, Jan 16, 2011 at 10:21:50 from 66.167.50.219

Ouch--

nice miles, Andy.

From Teena Marie on Sun, Jan 16, 2011 at 21:19:24 from 67.2.104.177

How is the wrist?

How is the knee?

From Tom Slick on Sun, Jan 16, 2011 at 21:35:06 from 69.171.160.80

Be careful out there man, run smart! I just live it when I get the Run Forrest Run comments on the run!!!

Slow milesFast milesTotal Distance
4.005.009.00

Perfect temperature for running.  Not often that you can say that in January.  Started with 3 easy miles then ran 5 LT miles.  Pace was erratic and the last 2 were too slow.  Splits were: 6:26, 6:19, 6:28, 6:38, 6:35.  While I am disappointed that I could not hold the pace for the last 2 miles, I am happy with the fact that I finished the workout.  I knew during the 3rd mile that it was not going to end well and really wanted to stop.  Cooled down with 1 mile in a torrential downpour.  Crazy weather.

Adrenaline 2011 1 Miles: 9.00
Comments
From timp on Mon, Jan 17, 2011 at 15:40:03 from 66.167.50.219

nice job, Andy

From Kam on Wed, Jan 19, 2011 at 14:05:48 from 68.66.163.179

You were on LPT and I was on BST. I watched that cloudburst move over the mountain and head west. I missed most of it, and I guess it hit you. One of these Saturdays when you are looking for a recovery run, we should meet up on the Parkway. You'd take it easy and I'd run faster than usual.

From Andy on Thu, Jan 20, 2011 at 12:48:36 from 159.212.71.199

Kam - Our training paces are probably not that different.

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run.

Adrenaline 2011 1 Miles: 5.00
Slow milesFast milesTotal Distance
9.000.009.00

Legs were very uncooperative today.  Had a hard time getting into a groove.  

Adrenaline 2011 1 Miles: 9.00
Comments
From Smooth on Thu, Jan 20, 2011 at 23:33:49 from 74.211.25.43

We all have days like that! Way to get it done!

NICE LT run on Monday!!!

Slow milesFast milesTotal Distance
6.000.006.00

Legs still feel a little heavy.

Adrenaline 2011 1 Miles: 6.00
Race: Chefs for Kids 5k (3.1 Miles) 00:18:59, Place overall: 4, Place in age division: 1
Slow milesFast milesTotal Distance
2.903.106.00

Went to Vegas for the weekend so we could see Phantom.  Decided at the last minute to find a 5k while we were down there to run.  Found the Chefs for Kids 5k that is put on by the Las Vegas Track Club.  The course is a 2 loop course around a water basin.  Mostly flat with a only a slight elevation change at a couple of spots on the course.  I haven't raced since the St. George marathon and haven't run a fast race since July.  I was really unsure what kind of pace I would run since I am about 10 pounds heavier than the last time I ran a 5k.  I figured 19 minutes was reasonable but I was hoping to hold 6:00/mile for the race.  There were a handful of fast looking guys there.  We started and 5 of us were quickly ahead of everybody else.  After 1/4 mile we were in a single file line and started to string out with me in 4th place.  The first 1/2 mile was at 5:40 and I knew it was way too fast.  It didn't feel horrible but I knew it was a pace that I could not sustain.  Settled into a more comfortable pace and finished the first mile in 5:50.  I slowed down way too much during the second mile.  There was a slight incline into the wind that affected my speed but it shouldn't have been as slow as it was (6:14).  I tried picking up the pace during the 3rd mile but I was hurting.  Focused on getting the legs to turnover but they were very uncooperative.  Could only muster a 6:10 and I just coasted during the last 0.1 because 4th place was secure.  I did push the last little bit so I could sneak under 19 minutes.  Crossed the finish line, fought off the urge to puke then ran back to run the last little bit with Becky.  Met up with here sooner than I expected.  She finished really well with a PR and took 1st in her age group.  I also won my age group but the timing was messed up so I didn't get my certificate. 

I think I am going to run a few more shorter races to get used to the faster pace.  The lack of fast running definitely took it's toll on me.

Saucony Grid A2 Miles: 6.00
Comments
From Andy on Sat, Jan 22, 2011 at 14:59:30 from 208.54.39.63

I will add details later (typing this from my phone). Decided to do a race while in Las Vegas. Ten seconds/mile slower than I wanted but it is the time I expected.

From Teena Marie on Sat, Jan 22, 2011 at 15:32:44 from 67.2.104.177

That is so fast!!!

Congrats on the 1st place! :)

From Burt on Sat, Jan 22, 2011 at 15:50:20 from 72.223.84.236

Nice job. Was JeffMc there?

From Burt on Sat, Jan 22, 2011 at 19:52:23 from 72.223.84.236

Nevermind. I guess he was in St. George. LOL.

From timp on Sat, Jan 22, 2011 at 20:30:17 from 66.167.50.219

nice job Andy - first race in a while, right?

From Tom on Sun, Jan 23, 2011 at 15:52:24 from 67.199.180.90

Nice job Andy. Always nice to sneak in under 19 for 5K.

From Smooth on Mon, Jan 24, 2011 at 01:17:22 from 67.2.67.18

CONGRATZ to you and Becky on your AG wins! GOOD JOB getting back into some fast running/racing! :)

Slow milesFast milesTotal Distance
5.000.005.00

I did so much walking this weekend that my feet and lower legs are killing me. I over did it with the soda this weekend and I could definitely feel it.  I have been so good lately about cutting back.  This was a good reminder of how yucky it makes me feel.

Adrenaline 2011 1 Miles: 5.00
Slow milesFast milesTotal Distance
0.000.000.00

Sick so no running.  

Comments
From timp on Tue, Jan 25, 2011 at 09:43:44 from 144.188.24.25

hope you feel better soon

From Rhett on Tue, Jan 25, 2011 at 11:24:40 from 74.32.222.21

I hope it is nothing serious. Sending getting well vibes your way.

From Smooth on Tue, Jan 25, 2011 at 19:17:03 from 67.2.95.228

Sorry you are sick! :( Get better soon!

Slow milesFast milesTotal Distance
9.000.009.00

Still feeling lousy.  I probably shouldn't have gone out especially considering how thick the air was but I need to get the miles in.  First 6 were alright but the last 3 were tough.  

Adrenaline 2011 1 Miles: 9.00
Comments
From Kathie on Wed, Jan 26, 2011 at 15:12:57 from 63.248.105.188

Sorry to hear you are sick...I drove James to the airport at 7:00 and the fog was really bad...I hope it was fog anyway.

Slow milesFast milesTotal Distance
0.000.000.00

The bug moved to my chest so I did the appropriate thing (for once in my life) and did not run today. Should be back at it tomorrow.

Comments
From fly on the Wall on Thu, Jan 27, 2011 at 11:34:56 from 204.113.19.47

I hope you can kill that bug in your chest soon!

From Teena Marie on Thu, Jan 27, 2011 at 20:43:29 from 67.2.104.73

HEY!!!! I have that same stinkin' cold!!!!!!!

Damage!!!

Here's to a restful sleep tonight and clear bronchioles tomorrow! :)

From Smooth on Thu, Jan 27, 2011 at 22:43:38 from 67.2.98.127

You and Teena have the same bug now?!!!

So smart to do the appropriate thing! REST well and get better soon!

Slow milesFast milesTotal Distance
7.000.007.00

Very low energy but definitely feeling better.  Good to get some mileage in this week.

Adrenaline 2011 1 Miles: 7.00
Comments
From Rhett on Fri, Jan 28, 2011 at 12:45:12 from 74.32.222.21

Glad you're starting to feel better.

From Teena Marie on Fri, Jan 28, 2011 at 14:41:54 from 67.2.102.13

What are you doing breathing in this nasty air?

From Kam on Fri, Jan 28, 2011 at 14:52:37 from 68.66.163.179

Do you have big plans for the weekend on Legacy? The air sure is crappy. I'm thinking about heading up to Ogden Valley.

From Andy on Fri, Jan 28, 2011 at 15:23:20 from 199.190.170.24

Ogden Valley is a good idea. I am heading out early and staying close to home. I can't go out too far or be out too late in case the kids need anything. The air seems better. Maybe I have just gotten used to the nasty air.

Slow milesFast milesTotal Distance
15.000.0015.00

Not fast but felt decent throughout the run.  That is a good sign.  I have only had a handful of double digit runs in the last few months so I am glad my body is still capable of going semi-long.  Stopped at the grocery store at mile 6 to get a Gatorade and had a few drinks of that.  That is the only fluid I had during the run.  I'm surprised that my body still remembers how to function without a lot of fluid and carbs.  Ran the same route I ran a few weeks ago when I fell.  There was a deer carcass in the exact spot where I fell.  Maybe the universe is trying to tell me something about running there.

Adrenaline 2011 1 Miles: 15.00
Comments
From timp on Sat, Jan 29, 2011 at 22:48:57 from 66.167.50.219

nice job Andy - glad to see you are feeling better

From MarcE on Sun, Jan 30, 2011 at 16:06:33 from 204.16.82.120

Nice miles. 15 miles is a long run in my book.

Slow milesFast milesTotal Distance
8.000.008.00

Felt good although the pace felt faster than it really was.  Last 5 miles were 7:25/mile but felt closer to 7:10.  Got to work on that internal speedometer.

Ended the month with less miles than I had planned.  I will blame on on last week's illness when in reality it is my lack of die hardedness.  It's coming back, though. 

Adrenaline 2011 1 Miles: 8.00
Comments
From Teena Marie on Mon, Jan 31, 2011 at 21:30:42 from 67.2.102.13

That's what counts!!! :)

Slow milesFast milesTotal Distance
3.503.507.00

Supposed to be a speed day.  I opened the door and felt a blast of arctic air and decided there was no way I was going to run fast outside.  Thought I would give the treadmill a try (for the first time in 3 years).  Started with 3 miles at 8:00/mile then attempted a speed workout.  Was shooting for 4X1,200 at 5K pace.  The first one was alright but felt too hard.  Got halfway through the second one and backed off the speed to 9.8 mph.  Finished it and decided that speed work on a treadmill is not for me.  Ran another couple of miles progressing from 7:20/mile down to 6:00/mile and called it good.  I don't know how you guys do it on the treadmill day in and day out.

Adrenaline 2011 1 Miles: 7.00
Comments
From DaleG on Tue, Feb 01, 2011 at 14:23:47 from 67.2.115.141

I don't know how I did it for two years straight. I've run on the treadmill one time since the Snow Canyon half, but I will start doing my speedwork on it more often.

From timp on Tue, Feb 01, 2011 at 15:48:34 from 219.142.125.142

It sure feels different doesn't it? I used to be at least 80% on the treadmill and now I've only used it for 30 min in the last 18 months. It would be nice to stay warm and to run at night, but it sure would take some getting used to.

Good job getting it done, Andy!!

Slow milesFast milesTotal Distance
9.000.009.00

Put on a few extra layers of clothes and headed out the door.  It actually wasn't that bad. My legs didn't move particularly well.  I'm not sure if it was because of the cold or just one of those days.  

Adrenaline 2011 1 Miles: 9.00
Comments
From fly on the Wall on Wed, Feb 02, 2011 at 11:09:10 from 204.113.19.47

Yikes! Where and when did you run this morning? At 8:45 temps in Bountiful range from 10 on Legacy Pkwy to -3 at Mueller Park. That is a bit brisk!

Did you see any kids walking to school without coats? Yesterday when I ran it was 16 with a -3 wind chill and I saw some skinny, dumb arse teen wearing just a teeshirt! He didn't look very cool to me. He looked frozen.

From Andy on Wed, Feb 02, 2011 at 11:17:36 from 159.212.71.199

I was out at 5:30 this morning. It was 6 or 7 degrees. The one thing I noticed is that nobody else was out. Usually I see a few people walking or running but it seems that everybody else had too much sense to be outside.

From Smooth on Wed, Feb 02, 2011 at 11:21:09 from 67.2.78.121

BRRRRR!!!! You're such a DIEHARD!!!! I'm a pansy!! :) :) :). Happy ground hog Day !!! :)

From timp on Wed, Feb 02, 2011 at 12:43:52 from 144.188.24.25

great job getting out there Andy!!

From Clay on Wed, Feb 02, 2011 at 12:59:54 from 67.222.229.46

Your nuts dude!!! I stayed in bed this morning! Good job being dedicated Andy and getting it done, I'm waiting for warmer weather this afternoon;)

From Rhett on Wed, Feb 02, 2011 at 15:30:17 from 74.32.210.125

Oh it's definitely the cold.

Slow milesFast milesTotal Distance
5.000.005.00

One of my kids is sick so I stayed in and ran on the treadmill.  Twice in one week.  That's a new record for me.  I kept it at a robust pace.  It felt good.  The one good thing about the treadmill is that I am forced to keep an honest pace.  I have a tendency to get lazy on the road because I am so used to it and slip into a comfort zone.

Very important question: Where is a good place to buy a running skirt (not for me obviously)?  I'm not looking for the best online store but someplace where they can be tried on.

Adrenaline 2011 1 Miles: 5.00
Comments
From Lily on Thu, Feb 03, 2011 at 10:49:33 from 67.199.181.73

Running skirts: Sports Authority has a good selection of running skirts. I've seen them at Nordstrom as well. Good luck!

From Teena Marie on Thu, Feb 03, 2011 at 11:18:39 from 67.2.102.13

I'm with Lily, Sports Authority is one of my faves. Although, I think I like Dicks Sporting Goods at the Gateway the best. They seem to have the largest womens running apparel section. :)

From Tom on Thu, Feb 03, 2011 at 18:10:35 from 67.199.180.90

Are you SURE it's not for you Andy??!!

From Kathie on Thu, Feb 03, 2011 at 20:49:49 from 63.248.105.188

I have only bought mine on line. My sister Cristy bought several a few years ago a Walmart. They were cute, but I don't know how they fit.

From RivertonPaul on Thu, Feb 03, 2011 at 21:27:19 from 174.253.189.194

Good luck with the shopping. What a great Valentines gift.

From Smooth on Fri, Feb 04, 2011 at 02:31:12 from 67.2.78.121

I bought mine at Runner's Corner, Fleets Feet and a running store at the Park City outlet. I've seen cute ones at Target.

Slow milesFast milesTotal Distance
5.000.005.00

Short on time so I was short on miles.  

Adrenaline 2011 1 Miles: 5.00
Comments
From Smooth on Fri, Feb 04, 2011 at 16:52:38 from 67.2.68.145

5 is a perfect recovery distance especially if you have a long run tomorrow! :)

From Teena Marie on Sat, Feb 05, 2011 at 21:33:35 from 67.2.102.13

Any luck on the running skirt?

(Hmmm ... that might be interpretted wrong by those whom didn't read your blog a couple of days ago.)

Slow milesFast milesTotal Distance
15.000.0015.00

Wanted to keep a nice an steady 7:30 throughout the run.  Haven't run on the LPT for a long time so that is where I headed.  First 12 miles were great. The pace felt comfortable and I was gradually speeding up.  The last 3 felt like I got hit by a truck.  I was completely wiped out and I had to shift into survival mode.  I think these types of runs are good every once in a while so you can build the mental strength to keep going when your body is not cooperating.  Running a respectable time at the Moab 1/2 next month is very much in doubt.

Adrenaline 2011 1 Miles: 15.00
Comments
From Smooth on Sun, Feb 06, 2011 at 22:09:45 from 67.2.113.127

EXCELLENT mental toughness! SOLID long run! Don't underestimate your ability to have a great time at Moab next month! It's the first race of the year, no pressure!

From Kam on Mon, Feb 07, 2011 at 12:03:29 from 68.66.163.179

Respectable is probably a relative thing, Andy. I'm sure whatever time you run will be respectable, 90th percentile sort of number.

From timp on Mon, Feb 07, 2011 at 19:16:49 from 144.188.24.27

nice run - mental toughness is a great thing to work on for sure

Slow milesFast milesTotal Distance
5.000.005.00

My legs are sore and I have very little energy.  Not sure what is going on.  I checked my blood pressure yesterday after the run and it was pretty high.  I don't know if the run caused it to go high or if it being high caused the run to be so bad.  All of the kids have been sick the past week so maybe I've got a little bug.

Adrenaline 2011 1 Miles: 5.00
Comments
From Teena Marie on Mon, Feb 07, 2011 at 22:17:24 from 67.2.102.13

Take care of yourself!!!

My Ry came home today sick sick sick.

From Rhett on Tue, Feb 08, 2011 at 15:15:30 from 74.32.210.125

I hope you're feeling better today.

From Kathie on Tue, Feb 08, 2011 at 16:29:24 from 63.248.105.188

Are you better today...I hope so.

Slow milesFast milesTotal Distance
0.000.000.00

Had a difficult time sleeping because I had one kid coughing all night and the furnace went out so the house was freezing.  Just couldn't muster up enough energy to push myself out the door. Excuses, excuses. 

Comments
From Kathie on Tue, Feb 08, 2011 at 16:43:42 from 63.248.105.188

They sound like pretty good excuses to me...and the day is not over yet!

From RivertonPaul on Tue, Feb 08, 2011 at 18:01:43 from 67.42.27.114

Sorry you had a rough night.

From Teena Marie on Tue, Feb 08, 2011 at 19:28:03 from 67.2.102.13

Here is to a peaceful night for you!

Also, will you say hello to Becky for me?

(Thanks!)

From Smooth on Tue, Feb 08, 2011 at 22:30:11 from 67.2.82.197

O man, so sorry you had a sick child and bummer furnace. Hope all is fixed and well and you get more sleep tonight!

Slow milesFast milesTotal Distance
7.000.007.00

7 very "blah" miles.  Almost felt like it was a waste to run.  Tried picking up the pace after 3 miles but the body violently refused to cooperate.  Averaged 8:15/mile and struggled to do so.

Adrenaline 2011 1 Miles: 7.00
Comments
From Kathie on Wed, Feb 09, 2011 at 13:43:14 from 63.248.105.188

sorry run didn't go right, hopefully it will get better as it gets warmer.

From timp on Wed, Feb 09, 2011 at 14:09:07 from 144.188.24.27

just one of those days

Slow milesFast milesTotal Distance
7.200.007.20

Felt better today.  I am definitely noticing a correlation between my blood pressure and how I feel when I run.  And of course the blood pressure is related to stress so I guess I simply need to focus on having a stress free life and everything will be good.  Any suggestions on how to accomplish that?

Adrenaline 2011 1 Miles: 7.20
Comments
From timp on Thu, Feb 10, 2011 at 10:05:50 from 144.188.24.27

you figure that one out and you can write a book and make a mint...

either way I'm glad today was better.

Slow milesFast milesTotal Distance
7.200.007.20

Feeling a little better each day. 

Adrenaline 2011 1 Miles: 7.20
Comments
From timp on Fri, Feb 11, 2011 at 11:40:41 from 144.188.24.27

great to hear, Andy

From RivertonPaul on Fri, Feb 11, 2011 at 12:15:06 from 67.42.27.114

Here's to feeling better and better.

From Smooth on Sat, Feb 12, 2011 at 15:56:04 from 67.2.89.227

Glad to hear you're feeling better! The warmer weather ahead should help too, eh?

Race: Sweetheart 5k (3.1 Miles) 00:18:50, Place overall: 8
Slow milesFast milesTotal Distance
2.003.005.00

Have not felt particularly speedy lately so I had my reservations about racing this one.  Ashton and Becky both ran the 5k so I considered running with them but realized I had to face my fears and run hard.  Warmed up with 2 miles and felt pretty good.  There was a problem with the timing system so the race started 15 minutes late.  I was anxious and ready to go so it was a bit annoying having to wait.  My Garmin was dead so I was going to be running this one naked.  Not thrilled about it but didn't have much of a choice.  The race finally started and I was in the lead for about 1/4 mile.  I let a pack of runners go past me because it felt too fast.  I felt like I was slower than goal pace (6:00/mile) and was working too hard. As we approached the 1 mile marker, I sped up to catch the girl ahead of me so I could find out what the split was.  She said it was 5:45 and I was a bit shocked.  Decided to just keep pushing and not let the pack ahead get too far away.  I had a real hard time getting my legs to turn over.  Tried longer strides, short and fast strides but nothing seemed to feel right.  Was caught by another runner at the 2 mile mark.  I stuck with him for as long as I could but he put a little distance on me towards the end of the race.  Having him as a target definitely helped me push harder than I would have otherwise.  Got a little pukey during the last mile.  Finished in 18:51 which was 2 seconds faster than last year (although it was only good for 8th place).  I have raced this course 3 times and have finished in 18:47, 18:53 and 18:51.  Not sure if I would consider that being consistent or in a rut.  I am happy that it was at least the same as last year.  Maybe my fitness has not dropped off as much as I thought. 

Becky finished with a PR of 24:12 and we are still trying to find out Ashton's time.  The timing and results were a mess.  Getting a new timing system 2 days before a race was probably not the best idea on the rec centers part. The kids ran the 1k and Gracie got first for her age group and Emma got 3rd.

Saucony Grid A2 Miles: 5.10
Comments
From Smooth on Sat, Feb 12, 2011 at 16:26:44 from 67.2.89.227

CONGRATS & KUDOS to the whole family, Becky's PR, The twins 1st & 3rd in the AG!!! AWESOME! AWESOME! AWESOME!

SO HAPPY that your fitness is still superb as ever. And YES, you are MR. CONSISTENT, even when you ran naked! :) :) :) :) You don't need Garmin, you have an impeccable internal pace sensor/odometer! So IMPRESSIVE!!! :)

From Kam on Sat, Feb 12, 2011 at 16:35:31 from 174.23.243.66

Andy, nice work. I saw them setting up the course when I dropped my daughter at work. I meant to hang back and watch the racers go by, but I forgot. You put up a very nice time. Are you still road-running? I saw your Ogden Marathon pic on their website.

From Andy on Sat, Feb 12, 2011 at 16:38:10 from 174.52.172.236

Thanks, Smooth. It was a fun day.

Kam - I didn't sign up with the Road Runners this year. I was finding it hard to make it to the group runs on Saturday and some of the guys I ran with weren't going anymore.

From fly on the Wall on Sat, Feb 12, 2011 at 16:38:55 from 166.70.192.189

Wow! Congratulations on your consistency!!

For some reason I was under the false impression that your training has been kind of lackluster this year, but you are faster than last year. Obviously it is only my training that has been dull lately.

From Andy on Sat, Feb 12, 2011 at 16:41:49 from 174.52.172.236

My training has been lackluster. It is easy to fake it in a 5K.

From Kathie on Sat, Feb 12, 2011 at 16:51:51 from 63.248.105.188

Wow great race, there must have been some very fast runner there today. What was the winning time?

You are going to do great in your half!

From fly on the Wall on Sat, Feb 12, 2011 at 22:36:22 from 166.70.192.189

"It is easy to fake it in a 5K." Easy for you to say.

From timp on Sun, Feb 13, 2011 at 07:48:36 from 66.167.50.219

Nice job out there Andy and kids!!

And I think I agree on faking it in a 5K. Laying bed today waking up, I decided that is what I did yesterday. I was scared that I couldn't run hard so I gave it a 75-80% effort. At the time it felt hard but I don't think I remember what hard running feels like. Need to get there again to do my best.

From Teena Marie on Sun, Feb 13, 2011 at 11:05:22 from 67.2.72.248

Andy~

I think you were just showing off for Becky!!!!! :) :) :)

Honestly, you never give yourself enough credit. Really, you don't.

Congrats on beating last year's time. Also, a special congrats to the whole crew!!!! Pretty dang cool that you and Becky can share running!!! :) :) :)

Very nice.

From Tom on Wed, Feb 16, 2011 at 14:57:49 from 67.199.180.90

I'm a bit late getting to last week's race reports, but congrats Andy on a great race! Always nice to get into the 18's! I would love to have your consistency.

From MarkP on Wed, Apr 18, 2012 at 22:43:13 from 75.169.14.5

Way to finish. Don't read so much into this race. You ran a 1:28 at the San Dieguito 1/2 which is a super tough course just a couple of months ago.

Slow milesFast milesTotal Distance
0.000.000.00

Too sick to run (stomach).  I haven't had this many illnesses in a long time.  

Comments
From Missee on Mon, Feb 14, 2011 at 15:03:32 from 75.169.136.211

Get better soon! Being sick is no fun!

From timp on Tue, Feb 15, 2011 at 09:15:42 from 144.188.24.26

I hope you feel better soon!

From Rhett on Tue, Feb 15, 2011 at 11:30:55 from 184.10.158.86

It's this nasty cold winter that doesn't seem to be going away any time soon. I hope you're feeling better today.

From RivertonPaul on Tue, Feb 15, 2011 at 17:07:38 from 67.42.27.114

I add my wishes to feeling better soon.

From Teena Marie on Tue, Feb 15, 2011 at 17:17:05 from 67.2.102.143

:( :( :(

Hope you are at least sipping on a little Sprite.

Slow milesFast milesTotal Distance
6.000.006.00

Nothing spectacular but at least I got something in.  

Adrenaline 2011 1 Miles: 6.00
Slow milesFast milesTotal Distance
5.000.005.00

The roads were very slippery.  Felt really good even though I couldn't really push the pace because of the poor footing.

Adrenaline 2011 1 Miles: 5.00
Comments
From RivertonPaul on Thu, Feb 17, 2011 at 10:50:28 from 67.42.27.114

I'm glad you kept your footing.

From Kam on Thu, Feb 17, 2011 at 20:06:35 from 174.23.243.66

Not falling down on a snowy run is always a plus.

Slow milesFast milesTotal Distance
8.200.008.20

We are in St. George for a soccer tournament.  Unfortunately, it was quite a bit colder than I would have liked.  First 4 miles were pretty slow but last 4 felt good and were at a decent pace.

Adrenaline 2011 1 Miles: 8.20
Comments
From Rhett on Sat, Feb 19, 2011 at 12:15:10 from 74.32.208.190

Hey if it was cold in St. George, just think how much colder is was in SLC. Good job getting in a run. I assume that means you are feeling better.

From Teena Marie on Sat, Feb 19, 2011 at 14:52:10 from 67.2.102.27

How is the tournament? How are your kids doing?

From Kathie on Sat, Feb 19, 2011 at 16:36:02 from 63.248.105.188

Hope you are having fun in St. George. Are you doing Lake to Lake this year?

Slow milesFast milesTotal Distance
4.000.004.00

Very little time for a run this morning because the games start early.  Only got in a few miles.  I will try to get in a longer run tomorrow.  

It is cold and rainy and the girls are not playing well.  They are still having fun and it is a good getaway.  They have played well enough to make it to the semi finals on Monday so all is not lost.

Adrenaline 2011 1 Miles: 4.00
Slow milesFast milesTotal Distance
14.000.0014.00

Another cold and rainy morning.  Ran from the hotel up the marathon course for a few miles then headed back.  The first part of the run was terrible and very slow.  Felt like I should have just crawled back in bed.  Felt better towards the end and probably should have extended the run to get in some miles while I felt good.  

Adrenaline 2011 1 Miles: 14.00
Comments
From Smooth on Tue, Feb 22, 2011 at 00:24:44 from 67.2.117.33

Nice 14 miler on a cold rainy day!

spring is on it's way , you think?

Slow milesFast milesTotal Distance
5.000.005.00

Why do I do this to myself?  I had way too much sugar during the weekend and especially during the drive.  My weight sky rocketed but I think it is an artificial increase and should come off quickly.  Felt alright during the run but not spectacular.  

Adrenaline 2011 1 Miles: 5.00
Comments
From RivertonPaul on Tue, Feb 22, 2011 at 10:31:43 from 67.42.27.114

I'm sure the weight will come off.

From timp on Tue, Feb 22, 2011 at 11:57:20 from 144.188.24.30

we just can't be good all the time - plus if you are bad once or twice a week it will give you the guilt to be good for the rest of the week.

From Smooth on Tue, Feb 22, 2011 at 22:15:29 from 67.2.85.71

I like Tim's reasoning and second Paul's prediction! :)

From Teena Marie on Wed, Feb 23, 2011 at 17:08:44 from 67.2.126.2

I like Tim reasoning, third Paul's prediction, and think Smooth is a ROCKSTAR!!!

(You have to keep your body on alert ... if you are good all of the time it will get complacent!!!!)

From Kam on Mon, Feb 28, 2011 at 18:20:20 from 68.66.163.179

Mountain Dew is a harsh mistress. There's always a siren singing you to shipwreck.

Slow milesFast milesTotal Distance
7.000.007.00

I'm feeling a little guilty that so many of you are injured and cannot run and I am physically fine and am just not in the mood to run right now.  I will keep plugging along because I know I will regret letting myself get too far out of shape.

Adrenaline 2011 1 Miles: 7.00
Comments
From timp on Thu, Feb 24, 2011 at 12:43:12 from 144.188.24.27

Yeah I hear you on that. Keep at it- maybe try to throw some unstructured speed into your week. Something to make it fun again rather than a chore.

You might need a fun race like this one -

http://krispykremechallenge.com/

From RivertonPaul on Thu, Feb 24, 2011 at 17:37:01 from 67.42.27.114

Just stay healthy.

From Teena Marie on Fri, Feb 25, 2011 at 18:10:24 from 67.2.126.2

Murphy's Law! :)

From Smooth on Fri, Feb 25, 2011 at 19:00:25 from 67.2.77.250

It's winter blah! Good news is Spring is on its way!!! Yahooo!!!!

Slow milesFast milesTotal Distance
15.000.0015.00

Decent run in a nasty snow storm.  Body felt alright although a little slow.  Run was going well until the last 2 miles when I got a call informing me of my $860 car repair bill.

Adrenaline 2011 1 Miles: 15.00
Comments
From timp on Sun, Feb 27, 2011 at 08:55:15 from 66.167.50.219

ouch---

Slow milesFast milesTotal Distance
11.000.0011.00

Becky wanted to do her long run outside now that the weather is getting a little better . I thought I would keep her company since she is not used to running by herself outside.  She did really well.  We averaged 9:15/mile with the last few close to 9 (last mile in 8:47). 

Adrenaline 2011 1 Miles: 11.00
Comments
From Teena Marie on Sun, Feb 27, 2011 at 20:00:01 from 67.2.126.2

That is AWESOME!!!! Tell Becky that she rocks and that Kathie, Smooth and I will be begging her to join us for some of our long runs! :)

Seriously, way cool! :)

From timp on Mon, Feb 28, 2011 at 10:07:26 from 144.188.24.27

that's a great way to start the week!

From RivertonPaul on Mon, Feb 28, 2011 at 18:16:55 from 67.42.27.114

Nice pace for Becky. Even better company.

From Kathie on Mon, Feb 28, 2011 at 21:29:05 from 174.23.137.227

Yes she should never have to run alone!

Slow milesFast milesTotal Distance
8.000.008.00

Nice run at a brisk pace.  Felt really good this morning.  First time in a long time.

Adrenaline 2011 1 Miles: 8.00
Comments
From timp on Tue, Mar 01, 2011 at 10:10:49 from 144.188.24.30

excellent, Andy - glad you had a good run to start the day

From fly on the Wall on Tue, Mar 01, 2011 at 11:56:49 from 204.113.19.47

Woo hooo! I hope my run is at least 1/2 as good as yours.

From DaleG on Tue, Mar 01, 2011 at 13:48:49 from 67.2.19.240

Awesome! You were due for a good run.

From RivertonPaul on Tue, Mar 01, 2011 at 14:13:41 from 67.42.27.114

Glad to see you had a good run.

From Smooth on Tue, Mar 01, 2011 at 17:23:28 from 67.2.86.179

NICE sweet long run with Becky! :) :) :)

So happy you had a feel-good-run!

March has a nice tone to it, and the sunny blue sky helps too, eh?! :)

From Kathie on Wed, Mar 02, 2011 at 14:04:19 from 174.23.137.227

Nice to see you feeling good again!

Slow milesFast milesTotal Distance
8.000.008.00

So very sleepy this morning.  Struggled to get myself out of bed.  Took a couple of miles to get the body going but felt good once it woke up.

Adrenaline 2011 1 Miles: 8.00
Comments
From timp on Thu, Mar 03, 2011 at 10:54:47 from 144.188.24.26

nice job getting it done, Andy

From DaleG on Thu, Mar 03, 2011 at 14:19:09 from 67.2.10.194

It's very difficult trying to run when I'm so tired, but you pulled it off. I usually wimp out.

From Kathie on Thu, Mar 03, 2011 at 14:41:15 from 97.126.215.176

Looks like you are back to doing your consistent 8 mile runs, even if you are tired. I think the old Andy that we know and love is back.

From Smooth on Thu, Mar 03, 2011 at 16:41:10 from 67.2.117.186

Hope you get a nap in today!

NICE job on the 8! :)

From Teena Marie on Thu, Mar 03, 2011 at 17:13:02 from 67.2.100.67

It seems like I am doing more and more runs in the late afternoon or early evening simply because I am so sleepy in the morning! SEE ... you are a ROCKSTAR!!!!!!! You get out even when you feel like that!!! :) :) :)

From RivertonPaul on Thu, Mar 03, 2011 at 17:27:37 from 67.42.27.114

Way to get out, Andy.

Slow milesFast milesTotal Distance
14.000.0014.00

I crashed hard during the run today.  I could say that I have no idea why it happened and it was just one of those days but I know exactly what went wrong.  I ate very little yesterday and didn't run until 11 a.m. today without eating anything in the morning.  Obviously I did not have enough gas in the tank.  Becky had to run 12 and I was shooting for 14-15 so we went to the Legacy Trail.  Ran the first mile with her then took off with the intent of meeting her sometime on the way back.  I was running 7 minute miles on my own.  The first few felt really good but then they started to hurt after 5 of them.  Once I turned into the wind I was really hurting.  Still pushed knowing that Becky was up ahead and I told myself as soon as I caught up to her I would run the rest with her.  Finally saw her on the trail but it took another mile to close the gap.  I was really hurting and it felt like the end of a race.  Ran the last 3.5 miles with her and the wind was really nasty.  Honestly, I had a hard time keeping up with her and if it weren't for her, I probably would have walked back to the car.  She ran 12 miles in 1:50 with a nasty head wind for the last half.  She is definitely ready to run under 2 hours in Moab.

Adrenaline 2011 1 Miles: 14.00
Comments
From Smooth on Sun, Mar 06, 2011 at 01:17:00 from 67.2.85.101

Yes, definitely sub-2 for Becky! :) She sounds like an awesome runner! Can't wait to meet her! :)

Sorry you hit the wall. :( Running glycogen depleted and into the nasty headwind is just brutal! WAY to persevere...money in the empathy bank! :)

From Teena Marie on Sun, Mar 06, 2011 at 13:03:59 from 67.2.100.67

Sorry about your run, Andy!!! But DANG, Becky is AWESOME!!!! I cannot wait for her half marathon debut (this is her first, right?).

Slow milesFast milesTotal Distance
7.200.007.20

Nice run in cool, crisp weather.  Aside from a little soreness in my legs, I felt really good this morning.  I spent a lot of the run thinking about how I need to find a way to get the passion for running back.  It has been a real struggle the last couple of months.  

Adrenaline 2011 1 Miles: 7.20
Comments
From RivertonPaul on Mon, Mar 07, 2011 at 11:28:42 from 67.42.27.114

Staying injury free will help when the passion kicks in.

From Smooth on Mon, Mar 07, 2011 at 23:34:28 from 67.2.121.181

Your passion for running was just dormant during the cold months. It helps to have a hot babe to run w/ to bring the passion back! :)

From Teena Marie on Mon, Mar 07, 2011 at 23:35:24 from 67.2.100.67

Runner's World - April 2011 (came in the mail today), pg. 38

QUICK FIX

You're Dragging

The fix: Chill Out

What you do before and after hard workouts like long runs or speedwork can affect how you feel throughout the week. On these days, keep physical activity to a minimum and stay off your feet as much as possible - this isn't the time for extended shopping trips. Eat sensibly, and stay hydrated throughout the day. Prior to the workout, focus on how you will enjoy the run; afterward congratulate yourself on a job well done.

*** CONGRATS ON A JOB WELL DONE TODAY, ANDY!!!! Now go pour yourself a nice glass of water and focus on how you will enjoy your run tomorrow! :) :) :)

From fly on the Wall on Tue, Mar 08, 2011 at 10:53:52 from 204.113.19.47

How about something totally different to get your groove back? Like a trail race. Sign up for this- www.wahsatchsteeplechase.com Then instead of heading a few miles west to Legacy for training runs, head a few miles east to the real trails. Nothing like slow miles in the mud to spark some passion.

Well.... it's a thought anyway. For some reason no one ever follows my advice to sign up for this race. It is REALLY fun though!

If nothing else, just head the saying, "action precedes motivation!" and keep on keeping at it.

From Andy on Tue, Mar 08, 2011 at 12:39:35 from 159.212.71.77

I don't think that I have the patience or proper mind set for trail running.

Slow milesFast milesTotal Distance
5.000.005.00

So much for spring.  This was probably the worst snow storm of the year.  Instead of giving into the excuses for not running I put in a few easy miles just to try to re-build the habit.  

Adrenaline 2011 1 Miles: 5.00
Comments
From timp on Tue, Mar 08, 2011 at 13:50:18 from 144.188.24.30

nice job getting it done Andy

From allie on Tue, Mar 08, 2011 at 21:25:26 from 174.23.253.123

most definitely the biggest storm of the year. way to get out there.

Slow milesFast milesTotal Distance
8.000.008.00

Adrenaline 2011 1 Miles: 8.00
Comments
From timp on Thu, Mar 10, 2011 at 11:13:29 from 144.188.24.26

nice job

Andy

From Kathie on Thu, Mar 10, 2011 at 17:15:32 from 174.23.136.91

Nice to see eight miles on the board again.

From Teena Marie on Thu, Mar 10, 2011 at 19:02:21 from 67.2.100.67

Cool. :)

Slow milesFast milesTotal Distance
5.000.005.00

Paced back and forth debating whether or not I should run today.  I was late and didn't have time for a full run so I thought maybe it wasn't worth it.  Forced myself out the door and put in a few miles.  Felt good and am glad I went.

Adrenaline 2011 1 Miles: 5.00
Comments
From timp on Fri, Mar 11, 2011 at 09:39:12 from 144.188.24.30

even a few miles is good for us, mentally and physically. they might not make great strides in our fitness, but it is worth it for the other benefits. nice job

From Andy on Fri, Mar 11, 2011 at 09:41:40 from 174.52.172.236

Thanks Tim. I feel so slow and unfit right now. Now that the weather is getting better I think the motivation will be easier to find.

From timp on Fri, Mar 11, 2011 at 10:14:48 from 144.188.24.30

I know that feeling. We'll count all these towards base miles.

From RivertonPaul on Fri, Mar 11, 2011 at 18:01:38 from 67.42.27.114

Nice dedication.

Slow milesFast milesTotal Distance
11.000.0011.00

Battling a headache.  Form felt clunky.  Pace felt fine.

Adrenaline 2011 1 Miles: 11.00
Comments
From Smooth on Sat, Mar 12, 2011 at 21:51:57 from 67.2.89.126

Sorry you had a headache! Hope it is gone now!

glad your pace felt good!

From timp on Sun, Mar 13, 2011 at 09:05:29 from 66.167.50.219

at least you got some in - that's hard with a headache for sure.

From Teena Marie on Sun, Mar 13, 2011 at 13:11:52 from 67.2.100.67

Headaches are such a pain!!! HA!!! :)

Hope you are feeling better.

From RivertonPaul on Sun, Mar 13, 2011 at 14:14:15 from 174.253.165.230

Get well wishes.

From timp on Tue, Mar 15, 2011 at 11:51:51 from 144.188.24.27

how you doing Andy?

Slow milesFast milesTotal Distance
7.200.007.20

Adrenaline 2011 1 Miles: 7.20
Slow milesFast milesTotal Distance
7.200.007.20

Windy, windy.  Loved running with the wind but hated running into it.  Legs feel very tight.  The half marathon on Saturday is going to be very ugly.

Adrenaline2011 2 Miles: 7.20
Comments
From Kathie on Wed, Mar 16, 2011 at 13:08:30 from 97.117.81.152

The wind was very strong today. I hope it is better tomorrow.

From timp on Wed, Mar 16, 2011 at 13:15:10 from 144.188.24.26

are you running the Moab half that SLick is doing?

From Andy on Wed, Mar 16, 2011 at 13:19:09 from 159.212.71.69

Yes, it is the Moab 1/2. I was originally shooting for 1:25. My revised goal is now to keep it under 1:30 which might be a stretch. At least I will know how much work I will have to do to get back to where I want to be. The good thing is that the desire to start working hard is creeping back in to my mind.

From Rhett on Wed, Mar 16, 2011 at 13:51:12 from 74.41.249.102

Maybe you'll have the wind at your back for the full half. :)

From Smooth on Thu, Mar 17, 2011 at 01:11:20 from 67.2.70.168

the weather is going to be nice at Moab! you will do GREAT!

Slow milesFast milesTotal Distance
5.000.005.00

Three super slow miles that took too much effort.  Ran 2 miles at 6:30/mile just to get a feel for the pace.  It felt good although it was a bit harder than what 1/2 marathon pace should feel like.  

Adrenaline2011 2 Miles: 5.00
Comments
From timp on Thu, Mar 17, 2011 at 13:01:53 from 144.188.24.25

6:30's will feel good once you get into the crowd of the race.

From Smooth on Thu, Mar 17, 2011 at 13:12:03 from 67.2.103.237

Yes, I agree with Tim. You will find your groove; plus the first 10 miles in Moab are all downhill! :) Just go kill it!

From Teena Marie on Thu, Mar 17, 2011 at 21:13:31 from 67.2.94.242

Best of luck to you and Becky!! :)

Slow milesFast milesTotal Distance
4.000.004.00

Just a quick shake out run.  Ran 1/2 mile at goal pace just as a reminder.  Felt a little labored.

Adrenaline2011 2 Miles: 4.00
Comments
From Smooth on Fri, Mar 18, 2011 at 12:14:33 from 67.2.103.237

It will be a GREAT run tomorrow! Drive safe! ENJOY!!! :)

From timp on Fri, Mar 18, 2011 at 13:06:06 from 144.188.24.25

good luck tomorrow - have a fun time!

From Kathie on Sat, Mar 19, 2011 at 23:19:53 from 97.126.209.130

Race Report?????

Race: Canyonlands Half Marathon (Moab) (13.1 Miles) 01:33:13, Place overall: 104, Place in age division: 14
Slow milesFast milesTotal Distance
3.4013.1016.50

Surprisingly enough, the low mileage, low intensity training method did not generate great results.  This was a really tough race but I am not surprised at how it turned out.  I really have not put in enough work in the last 6 months to expect anything other than what I got.  Woke up on Saturday and the temps felt great.  Once we got off the buses at the starting line, the wind was blowing hard up the canyon.  Left Becky for a quick warm up run then we wandered around trying to keep ourselves busy.  Had to convince her to get past her fear of the port a potties.  Port a potties are a runner's friend.  The wind picked up more and more as the start time approached.  Went towards the front and waited for the race to start. 

The race started and so did the fun.  The first 1/2 mile is a steep downhill and, despite the headwind., I was running below 6:00/mile.  It felt really comfortable and I was not pushing at all.  Settled into a comfortable pace and the first mile came in at 6:26.  The course flattened a little but was still predominantly downhill.  The headwind had it's affect on the pace but I was still able to maintain 6:40 for the second mile.  Not as much downhill during mile 3 and the wind was really killing me.  Split for this mile was 6:52.  This was my goal pace so I felt good about it.  Much of the same during mile 4 (6:47).  I tried tucking behind other runners but it didn't seem to help.  Felt alright through miles 5 and 6 (6:56, 6:54) but I could tell that trouble was looming.  I just didn't have the endurance to maintain the pace.  A large pack of runners moved by me during the 7th mile and I surged to stay with them.  There was a good climb during this mile so the split was slower (7:00) but it took a lot more effort.  I think this was the final nail in my coffin.  Miles 8 and 9 were 7:02 and I was in trouble.  The tenth mile has the short but steep climb and I thought I was going to die (7:23).  The only thing that kept me going was seeing the big downhill that followed.  My legs were trashed so I couldn't take advantage of the downhill.  Switched to survival mode at the start of the 11th mile (7:23).  That has never happened to me in a half before.  Came out of the canyon and the 12th mile was beyond painful (7:57).  The wind was unbearable.  I was running slower than when I hit the wall in a marathon.  Last mile was om 7:34 and I was just happy to finish.  Final time was 1:33:13 - by far my worst half marathon ever.

After I crossed the finish line, I grabbed a quick drink and completely ignored my sever glycogen depletion and started running back to meet Becky.  Based on my estimate of when she would finish, I thought I would be able to run the last 2 miles with her.  Slowly jogged back and tried to cheer everybody on.  As I was approaching mile 12, I decided to start walking and just meet up when I could.  At that moment, she completely surprised me and made the turn at the 12 mile marker.  She was way ahead of schedule.  Ran the last mile with her and really struggled to keep up.  I couldn't believe how well she was doing.  She finished in 1:53 and would have been below 1:50 if it were not for the wind. 

After all was said and done, it is time for me to get back training serious.  It was a nice little break but I hated the feeling that I had for the last 3 miles.  I am better than this and need to get back to where I should be.

Adrenaline2011 2 Miles: 16.50
Comments
From Smooth on Sun, Mar 20, 2011 at 23:47:00 from 67.2.72.18

Sorry the last 3 miles were so painful. :( You did mention glycogen depletion immediately after finish. Did you take any gu/gel during the race? Would that have helped? Guess this is a wake-up-call or motivation to get back to where you should be! Now pick up the pieces and commit to it! :)

HUGE CONGRATZ on Becky's performance! She did AWESOME!!! Was this her first half-marathon? WOW!!! Very impressive!

From Andy on Mon, Mar 21, 2011 at 12:18:09 from 199.190.170.28

I Gu'd at mile 6. The lack of mileage over the last few months is what did me in. I'll be back. I just need to re-focus.

This was her first 1/2. With the wind, I didn't think she would get under 2 hours. I obviously underestimated her.

From Smooth on Mon, Mar 21, 2011 at 13:59:09 from 67.2.72.18

True! That base miles do make the difference in a strong finish!

1:53 for a first half-mary under windy condition is very very impressive!!! That's exciting!!! You should run more races with her!!! :) :) :)

From Teena Marie on Mon, Mar 21, 2011 at 14:22:13 from 74.211.26.22

I want to tell you how awesome you are, because truly you are, but dang ... BECKY ROCKED THAT THING!!!!!!!! :) :) :)

I hope you and Becky had a fantastic time in Moab.

Sorry your race was not as you hoped, I have never been a fan of survival mode ... but ... it's all part of the game sometimes!!! You know I think the world of you!!! :)

From timp on Mon, Mar 21, 2011 at 15:49:13 from 66.167.50.219

sounds like a tough race into the wind -

you'll be back and ready for the next one

From fly on the Wall on Mon, Mar 21, 2011 at 19:47:19 from 204.113.19.47

Congratulations on being able to live vicariously through Becky. :)

Sounds like your race was good for empathy building.

When did you last run it and what was your time or placement?

I think it is too easy to perceive this course as down hill because it runs down river. But the bottom of that first hill (~mile 0.5) is almost the same elevation as the finish and there are many hills in between. Plus that first hill is too steep and short to benefit your overall time much and it can trash your quads. Couple this with strong head winds and ouch.

I think the Salt Lake half is a lot faster and friendlier.

Slow milesFast milesTotal Distance
5.000.005.00

Typical post race heavy legs. A little extra soreness in my ankles and achilles tendons but that is normal for me.  Just took it easy today.  The goal for the week is to get out every day to start building the habit of running again. 

I am being pressured into running the Salt Lake half next month.  Is it a good idea knowing that I am not in as good of shape as I would like to be?  Maybe I will try using races to get into shape this year.  I have never really tried that.

Adrenaline 2011 1 Miles: 5.00
Comments
From Smooth on Mon, Mar 21, 2011 at 14:07:51 from 67.2.72.18

You are a very seasoned runner. Using shorter distance races as tune up and motivation to get back in shape is an excellent idea...especially if Becky is running them as well! Double incentives! :):):)

No worries about not in as good of shape as you'd like to be heading into SL Half. You know your body well. You know when to push and when to back off. You are good at creating your own training plans. You may actually like this approach!

From DaleG on Tue, Mar 22, 2011 at 03:22:24 from 152.216.7.5

I NEED races to to keep me motivated. If I'm not signed up for a race, I don't train as hard and I miss way too many runs.

Slow milesFast milesTotal Distance
7.200.007.20

Spring, where did you go?  Nice and easy run in a light snowfall.  Not cold enough for it to stick to the ground so the roads were clear.  I can't wait to start running in shorts and a tshirt.

Adrenaline 2011 1 Miles: 7.20
Comments
From timp on Tue, Mar 22, 2011 at 10:00:04 from 144.188.24.25

nice run Andy - spring will be here for good soon. I ran for the first time in my singlet yesterday -- very nice.

From Kathie on Tue, Mar 22, 2011 at 10:16:21 from 97.126.209.130

I almost cried when I saw the snow this morning! I chickened out and went to the gym. I like you am so ready to retire the running tights and gloves!

From Rhett on Tue, Mar 22, 2011 at 12:24:06 from 74.36.33.52

I would have totally cried if I saw snow this morning. Way to tough it out Andy.

From Smooth on Tue, Mar 22, 2011 at 15:31:19 from 67.2.105.240

I ran in shorts yesterday, felt soooo good. But back to tights and gloves this morning. Last year I did my last long run before Boston in the middle of the day in a blinding blizzard, then the sun came out as soon as I got done!!! That's the nature of March running...crazy madness, I tell ya!

From RivertonPaul on Tue, Mar 22, 2011 at 16:16:08 from 67.42.27.114

Spring.

Slow milesFast milesTotal Distance
6.000.006.00

Was out late last night at a concert so I was very tired this morning.  Got a late start so had to cut the run short.  I felt like I just slogged through the run.  Not a whole lot of energy.

Adrenaline 2011 1 Miles: 6.00
Comments
From Kathie on Wed, Mar 23, 2011 at 09:48:09 from 97.126.209.130

Were you "Hang'n on a prayer?" (That is one of there songs right)

From Andy on Wed, Mar 23, 2011 at 10:03:32 from 174.52.172.236

You are close. I was "Living on a Prayer". It was so loud. Maybe I am just too old.

From timp on Wed, Mar 23, 2011 at 13:07:55 from 144.188.24.25

nice job getting out and not skipping it

From RivertonPaul on Wed, Mar 23, 2011 at 18:21:30 from 67.42.27.114

"Let's Make a Memory" -- well, perhaps not the two of us together.

From Smooth on Wed, Mar 23, 2011 at 19:19:56 from 67.2.117.28

I am sure the concert was worth it. Good for you to get 6 in.

From Andy on Wed, Mar 23, 2011 at 22:06:50 from 174.52.172.236

Oh, Paul. You and I already have so many memories together. Of course, they are all race related.

From allie on Wed, Mar 23, 2011 at 22:48:52 from 174.23.241.50

One Wild Night.

Slow milesFast milesTotal Distance
5.000.005.00

I was very snacky yesterday and I could really feel it this morning.  Garbage in, garbage out.  Les were very uncooperative.  

Adrenaline 2011 1 Miles: 5.00
Comments
From Rhett on Thu, Mar 24, 2011 at 13:25:38 from 74.36.33.52

I did the same thing last night. I ate cheetos and some M&Ms. I ended up having a great workout this morning though even though I still regret my food choices last night.

From Kam on Thu, Mar 24, 2011 at 19:42:35 from 68.66.163.179

I just read your most recent race report. After watching you literally run away with the handcart days half, I know you'll get back in your groove. I'm excited to watch your comeback. Even though I'm not half the runner you are, I plan to throttle back after Boston. Seeing you reclaim your previous fitness and times will provide me with incentive and optimism. Good luck!

From Smooth on Thu, Mar 24, 2011 at 19:54:51 from 67.2.117.28

Wild concert one night, snacky the next day!!! Next thing I know you'd be rooting for the Cougars! :)

Slow milesFast milesTotal Distance
6.000.006.00

I would have taken today off if I hadn't told myself that I will run everyday this week.  My legs are very tight and have been slow to recover from the race.  The slow recovery is probably due to the lower base mileage.

Adrenaline 2011 1 Miles: 6.00
Comments
From Teena Marie on Fri, Mar 25, 2011 at 16:47:20 from 67.2.71.182

Nice job keeping your promise to yourself! :)

Are you going to eat healthy this weekend? I have no idea how people deny themselves at least some goodies! That's one of the reasons I run! Don't be too hard on yourself. :)

From Smooth on Fri, Mar 25, 2011 at 17:01:51 from 67.2.117.28

I am so PROUD of you Andy for keeping your promise! :)

I agree that sometimes you are too hard on yourself! But do be diligent with your healthy life-style! :)

Teena ~ you can afford to eat any junk anytime you want, seriously, you have no junk in your trunk! :) :) :)

From Kathie on Fri, Mar 25, 2011 at 18:59:41 from 97.126.209.130

I bet you beat the storm too. Nice job on getting out there!

Slow milesFast milesTotal Distance
11.000.0011.00

Very low energy and my legs are tight.  Didn't feel much like a runner this morning.  Maybe it's all in the attitude.

Adrenaline2011 2 Miles: 11.00
Comments
From timp on Sat, Mar 26, 2011 at 12:06:43 from 66.167.50.219

Not sure what it is like out there today, but I think you need spring to spring for good so you can run in the warm sun. That's really helped my attitude the past few weeks.

From Andy on Sat, Mar 26, 2011 at 14:20:23 from 174.52.172.236

It was very cold this morning. It felt like winter. I was thinking that I just need some warm weather and how nice it will be once it warms up.

From Kam on Sat, Mar 26, 2011 at 14:37:31 from 174.23.120.174

You still look like a runner despite how you feel. Non-runners don't log 11 miles in a week. You did it in--I'm guessing-- 83 minutes this morning.

From Teena Marie on Sun, Mar 27, 2011 at 00:59:25 from 67.2.71.182

That's because "Feel Like a Real Runner Week" starts this coming up Monday! No worries!!! :)

Slow milesFast milesTotal Distance
8.000.008.00

Nice run at a brisk pace.  The last 5 miles were sub 7 and felt good.  I'm trying to create the habit of pushing myself a little more each day.  I have said that before but I really mean it this time.  I love the feeling after a good run.  The last 6 months of slogging along were not as enjoyable and I want to start having fun again.  

Goal for the week is to run 6 days including 1 tempo run and have 35 miles before Saturday.

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Mon, Mar 28, 2011 at 10:07:09 from 144.188.24.30

nice run Andy - go for it!

From DaleG on Mon, Mar 28, 2011 at 13:50:09 from 67.2.6.207

Sounds like an honest goal. You can do it.

From Kathie on Mon, Mar 28, 2011 at 18:11:09 from 97.126.209.130

You can do it! I look forward to the return of Mr. consistent!!!

Slow milesFast milesTotal Distance
7.000.007.00

Good run.  Legs are a little tight.  Had to be home at 7 so cut the run a mile short.

Adrenaline 2011 1 Miles: 7.00
Comments
From timp on Tue, Mar 29, 2011 at 15:10:42 from 66.167.50.219

nice run Andy

Slow milesFast milesTotal Distance
4.004.008.00

Warmed up with 3 easy miles then attempted 4 miles at half marathon pace.  When the first warm up mile came in at 9:00 I should have known to bag the tempo miles.  Averaged 6:45/mile for the tempo miles and it took way too much of an effort.  I was not happy with the run at all.  It was a tough run but I got through it.  I guess the numbers are less important than the effort.

Adrenaline2011 2 Miles: 8.00
Comments
From Rhett on Wed, Mar 30, 2011 at 16:58:41 from 74.36.33.52

Nice effort. Do you have an up coming half that you're training for?

From Andy on Wed, Mar 30, 2011 at 17:01:18 from 174.52.172.236

I am running the Salt Lake 1/2 (April 16). I'm still not in race shape but am going to use some races to get there.

From Rhett on Wed, Mar 30, 2011 at 17:34:22 from 74.36.33.52

That's coming up soon.

If it makes you feel any better. I'm doing Boston on the 18th and have not run longer than 13.6 since Jan 1st.

You'll do great.

From Teena Marie on Wed, Mar 30, 2011 at 19:23:54 from 67.2.71.182

Hmmm ... you expect three incredibly great runs in a row now, huh?

You are a riot!!! :)

From Kathie on Wed, Mar 30, 2011 at 22:16:59 from 97.126.209.130

Sorry you didn't feel good about it but it will come back fast, is Becky racing SLC too?

From Andy on Thu, Mar 31, 2011 at 00:35:40 from 174.52.172.236

She is going to run it too. It is a more friendly course than Moab and the weather should be better so I think we will both do better.

From timp on Thu, Mar 31, 2011 at 09:01:50 from 66.167.50.219

good run Andy

Slow milesFast milesTotal Distance
0.000.000.00

So much for my goal for the week.  I'm sick so I decided not to run today.  I thought about going out for just a couple of miles but realized that was just silly.

Comments
From allie on Thu, Mar 31, 2011 at 22:15:48 from 174.23.241.50

good plan. feel better.

From Teena Marie on Fri, Apr 01, 2011 at 00:19:02 from 67.2.71.182

Thumbs up! :)

From Teena Marie on Fri, Apr 01, 2011 at 00:19:28 from 67.2.71.182

(Not because you are sick, of course. But because you are being so smart about it.)

Slow milesFast milesTotal Distance
8.000.008.00

Just a go through the motions, get the miles in run.  Felt really lazy with no desire to push the pace.  

Adrenaline2011 2 Miles: 8.00
Comments
From Rhett on Fri, Apr 01, 2011 at 17:14:44 from 74.36.33.52

I hope that since you ran, that means you are feeling a little better today.

Slow milesFast milesTotal Distance
5.000.005.00

The plan was to run the SL 1/2 course but the wind scared us off.  So sick of running in the wind. Just ran a quick 5 miler and we will try the course tomorrow.  Felt good after a couple of mile warm up. Still not 100% but almost there.

Adrenaline2011 2 Miles: 5.00
Comments
From RivertonPaul on Sat, Apr 02, 2011 at 16:48:18 from 174.253.180.166

Dang the wind (remember the treadmill). Enjoy your weekend.

From timp on Sun, Apr 03, 2011 at 08:36:06 from 66.167.50.219

glad you're almost done with your cold - now we just need it to get warm and the wind to die down

Slow milesFast milesTotal Distance
12.000.0012.00

Previewed the SL 1/2 course with Becky.  It seems like a good course although we skipped the final hill going up State Street.  While the majority of the run was at a comfortable pace, I pushed a couple of times going down the hill and it felt very good.  We did get lost once because the course description was not accurate.  Anybody familiar with the course?  Coming down 2700 South, the directions say to turn North on 1100 East but that is not possible.  Do you turn at Highland?  Averaged 8:49 for the run. 

Adrenaline2011 2 Miles: 12.00
Comments
From Teena Marie on Sun, Apr 03, 2011 at 23:43:06 from 67.2.71.182

Yes ... it's Highland! :)

(At least that is what I remember.)

I'm toying with running it as well. I want to be there to see my SIL, Annie, finish her first marathon. This way I could perhaps run her last 6 miles with her (or more). I think she is shooting for 5 hours. Also, I want to see Karen run in (Smooth's friend). It is also her first.

So ... what did Becky think of the course?

From Andy on Mon, Apr 04, 2011 at 08:10:04 from 174.52.172.236

She thinks the course will be a lot faster than Moab. The only issue is that her shin is starting to hurt. Whenever we were at a stop light, it was painful for her to get started again but felt fine once we were going. I am hoping that it is just her getting used to running on the road.

From Kathie on Mon, Apr 04, 2011 at 08:49:51 from 97.126.209.130

Heidi and I want to do this run on Saturday. We are only going to run 10 miles of the course. What ten do you think would be the best to run?

From Andy on Mon, Apr 04, 2011 at 10:56:29 from 159.212.71.77

Kathie - Are you planning on leaving your car and taking Trax back up to the U or are you taking 2 cars?

From Kathie on Mon, Apr 04, 2011 at 11:12:09 from 97.126.209.130

two cars

From Andy on Mon, Apr 04, 2011 at 12:43:53 from 159.212.71.25

The 10 mile mark of the half marathon is inside Liberty park. I do not know how safe it is to leave a car parked at the park. It may be alright. Another option is to leave a car at the Gateway and start at Foothill Village. I'm not sure if you have looked at the course map but if you cut out the out and back section on 2100 South by Sugarhouse park (turn at 1700 East instead) and do not do the loop in Liberty park than you will be really close to 10 miles by the time you get to the Gateway.

From Teena Marie on Mon, Apr 04, 2011 at 18:23:12 from 67.2.71.182

Hey Andy,

Does Becky work in SLC?

I could show her a few tricks for shin pain if she is interested.

From Andy on Mon, Apr 04, 2011 at 19:15:05 from 208.54.5.66

She works at Primary Childrens. During the run, I told her she should send you an email because you know everything.

Slow milesFast milesTotal Distance
8.000.008.00

Another cold Monday morning. It was 29 degrees when I headed out so I bundled up with extra layers.  It took a few miles to warm up but felt decent for much of the run.  My left hamstring feels really tight.  Hopefully it will not turn into anything serious.  I suppose stretching every once in awhile would help.

Adrenaline2011 2 Miles: 8.00
Comments
From Smooth on Mon, Apr 04, 2011 at 10:51:44 from 67.2.74.200

NICE preview run yesterday and a GREAT 8 this morning!!!

Take care of that hammie!

From RivertonPaul on Mon, Apr 04, 2011 at 11:50:54 from 67.42.27.114

Much much too cold for this time of year.

From Rylee on Mon, Apr 04, 2011 at 23:30:50 from 67.2.71.182

Andy, stretch? Yeah right!!! :)

I don't know why I forgot that Becky worked at Primary's! I knew that!!!

I am at the U almost always in the morning and early afternoons. So if she ever has a free moment I would love to talk about her shins. :)

From Teena Marie on Mon, Apr 04, 2011 at 23:32:06 from 67.2.71.182

Dang that Rylee ... she must have been on my laptop!!! (At least she ran!!!) :)

In other words, the previous message was from me, NOT my 13 year old!!! :)

Slow milesFast milesTotal Distance
8.000.008.00

Not feeling very fluid this morning.  After 3 miles I was able to lock into a decent pace and held it for the rest of the run.  Still very clunky.

Adrenaline2011 2 Miles: 8.00
Comments
From Rhett on Tue, Apr 05, 2011 at 12:36:46 from 74.32.213.89

It's hard to feel fluid when it is freezing out. Is it still way cold there?

From Andy on Tue, Apr 05, 2011 at 12:38:41 from 159.212.71.17

Not as cold as yesterday but still cold. I go through these phases where running just isn't comfortable and doesn't feel natural. I'm sure it has nothing to do with the extra weight I am carrying around.

From Smooth on Tue, Apr 05, 2011 at 23:36:25 from 67.2.74.200

I think for every fluid run I get 4 clunky ones!

Good to see the consistent 8s again! :)

Slow milesFast milesTotal Distance
4.004.008.00

Warmed up with 3 easy miles then ran 4 at tempo pace.  Much like last week, my warm up was so slow I was concerned about being able to transition into a faster pace.  Was surprised that I was able to get into a decent groove pretty quickly.  First mile was 6:32 then ran a 6:24 for the second.  Third mile finished at the top of an overpass and it really did me in (6:35).  Took a short break at the top then finished with another 6:24 (aided).  Felt good during the last mile so I should have just gutted out the fatigue and not taken the break. Lesson learned.

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Wed, Apr 06, 2011 at 21:30:11 from 66.167.50.123

Great week so far Andy - I wish I had the commitment to get up and get in the miles. Is the half this weekend? I have a 15K and I'm a little nervous about crashing and burning...,

From allie on Wed, Apr 06, 2011 at 22:33:19 from 174.23.241.50

nice run! great pace for the tempo.

From Andy on Thu, Apr 07, 2011 at 10:55:27 from 199.190.170.28

Tim - The 1/2 is nex Saturday (4/16). Good luck at your 15k this weekend.

Allie - Thanks.

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run.  Legs feeling dead which is expected after yesterday's tempo run.

Adrenaline 2011 1 Miles: 5.00
Comments
From Smooth on Thu, Apr 07, 2011 at 16:36:47 from 67.2.74.200

NICE run to recover from yesterday's AWESOME tempo run!!! :)

Slow milesFast milesTotal Distance
14.200.0014.20

Alright Mother Nature, you have proved your point.  I usually like these kind of snow storms.  Giant flakes gently falling and very peaceful.  When it is in April, I could do without it.  Since it was snowing, I through my jacket on at the last minute so I could stay semi dry.  It may have been a mistake because it was too warm.  Felt pretty blah throughout the run but I got it done. 

Adrenaline2011 2 Miles: 14.20
Comments
From Kathie on Sat, Apr 09, 2011 at 14:08:38 from 97.126.209.130

I snowed the whole time Heidi and I were running and then quit right when we stopped!

I think Mother Nature is not very nice any more.

From Teena Marie on Sat, Apr 09, 2011 at 18:41:14 from 67.2.71.182

These kind of snow storms are much more fun in November and December. By April I am more than DONE with them!!!!

Nice job getting in the miles! :)

From Smooth on Mon, Apr 11, 2011 at 01:29:23 from 67.2.74.200

Mother Nature has a weird sense of humor and quite bipolar lately! :)

WAY to get it done! Btw, better to be warm than wet and freezing IMHO!!! :)

From timp on Mon, Apr 11, 2011 at 08:13:23 from 66.167.50.123

nice job Andy - doesn't mother nature know it is spring?

Slow milesFast milesTotal Distance
8.000.008.00

Just a run. Felt faster than it was.  Legs felt decent for the first few miles but I was a little disappointed in the splits.

Adrenaline2011 2 Miles: 8.00
Comments
From Smooth on Mon, Apr 11, 2011 at 14:54:21 from 67.2.74.200

Monday runs are always iffy for me. 90% of the time I was not happy with it.

At least your legs felt decent and you got in 8 miles.

From Rhett on Mon, Apr 11, 2011 at 18:01:40 from 173.84.238.241

Good job Andy. I'm glad to hear the legs felt good finally.

From Teena Marie on Mon, Apr 11, 2011 at 18:54:11 from 67.2.71.182

Glad the legs behaved some. :)

How is Becky feeling?

From Kathie on Tue, Apr 12, 2011 at 08:58:22 from 65.213.74.242

Good luck this weekend, are you running with Becky or on your own?

From Andy on Wed, Apr 13, 2011 at 11:30:51 from 199.190.170.24

Teena - Becky ran for the first time in a week last night and seemed alright. It is more of a mental thing now.

Kathie - We are both running the 1/2 but will be on our own. I have to find a way to get back to race shape.

Slow milesFast milesTotal Distance
6.002.008.00

Legs felt dead today.  Ran 2 miles at HM pace just to put some snap in the legs (6:35, 6:30).  A little fast but they felt better than the slow miles.

Adrenaline2011 2 Miles: 8.00
Comments
From Rhett on Tue, Apr 12, 2011 at 18:27:33 from 173.84.238.241

Some times it's just fun to run fast. Good job.

From timp on Tue, Apr 12, 2011 at 19:35:38 from 144.188.24.25

nice job Andy -

Slow milesFast milesTotal Distance
5.000.005.00

Not a good run.  My achilles tendons are starting to flare up again and I felt overweight and out of shape.  Strange morning.  Opted for a shorter run in hopes that the body would feel better tomorrow.

Adrenaline2011 2 Miles: 5.00
Comments
From timp on Wed, Apr 13, 2011 at 12:23:45 from 144.188.24.30

good call - I'm sure It'll be better tomorrow

From Kathie on Wed, Apr 13, 2011 at 14:06:20 from 173.166.103.221

Not much of a taper for your race on Saturday, you must be running it for fun.

From Andy on Wed, Apr 13, 2011 at 14:07:45 from 199.190.170.24

Since I am trying to build my mileage back up (too slowly) I decided to just treat this as a regular week of running. I do not really have a lot to taper from since my running has not been very intense.

From timp on Wed, Apr 13, 2011 at 14:34:09 from 144.188.24.30

I think that's good plan Andy. Any lofty goals for Sat? Or is it just going to be an effort based race?

From Andy on Wed, Apr 13, 2011 at 17:13:13 from 199.190.170.24

Just planning on an effort based race which should yield a 1:28-1:29. I'm not ready for lofty goals yet.

Slow milesFast milesTotal Distance
8.000.008.00

First 3 miles were not fun.  I had no energy and the hail was blowing straight into my face.  Once I warmed up and got past the bad weather, I felt better.  I'm still not feeling as strong as I would like to. 

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Thu, Apr 14, 2011 at 11:18:24 from 144.188.24.30

at least it sounds like your achilles isn't hurting...

From JD on Thu, Apr 14, 2011 at 21:29:29 from 71.37.100.83

Hey have a great run on Saturday.

Slow milesFast milesTotal Distance
5.000.005.00

Just an easy run with a few strides thrown in to wake up the legs.  The strides felt good.  I need to start doing more of them.  I could definitely feel the deficiencies in my form during the strides.

Adrenaline2011 2 Miles: 5.00
Comments
From Smooth on Fri, Apr 15, 2011 at 10:08:18 from 67.2.79.35

GOOD LUCK to you and Becky tomorrow!!!

You will do GREAT!!! :) :) :)

From timp on Fri, Apr 15, 2011 at 10:30:47 from 144.188.24.27

something I need to start doing as well

Good Luck tomorrow!

From Kathie on Fri, Apr 15, 2011 at 12:03:21 from 173.166.103.222

Good Luck tomorrow I will be watching for the report!

From Teena Marie on Fri, Apr 15, 2011 at 19:08:54 from 67.2.100.158

I need to start doing those as well!!!!

I really hope to see you and Becky tomorrow!!! No making out at the starting line for you two ... (although, then you would be easy to spot). Hmmmm ...

Race: Salt Lake 1/2 Marathon (13.1 Miles) 01:26:29
Slow milesFast milesTotal Distance
2.4013.1015.50

Salt Lake ½ Marathon

I have felt so slow lately.  I really don’t know what my problem is.  I just haven’t felt strong.  Maybe it’s this old age thing.  I am in my fortieth year which may be the culprit.  My goal for this race was to break 1:30 with an outside chance of 1:28.  The course was fast enough and the weather was absolutely perfect for a race so this would be a perfect opportunity for a good time.  Not taking into account how long it would take for Trax to get us to the start (we were in the same train car as Teena – what are the odds?), we got to the starting line 10 minutes before the gun went off.  Just enough time to drop off our bag and find a tree.  I didn’t have time to run my usual mile warm up.  This may have actually been a good thing and I may forgo it in the future.  The horn went off and the race was underway.

I did not come up with much of a race plan other than run by effort.  The big concern being that I haven’t been a very good judge of effort lately.  I just wanted to keep a strong, comfortable pace.  First mile was fast but it was a good downhill (6:18).  I felt comfortable and made an effort to hold back.  I have gotten into a nasty habit of going out way too fast.  The course flattened out and I was holding a decent pace through 2 (6;43).  Third mile was a big drop again and I felt like I was moving well (6:21).  Hit the 5k in exactly 20 minutes.  Yes, the course is that fast for the first 3 miles.  Mile 4 was 6:26 because of the nice downhill coming down 2100 South.  Hit a 180 degree turn during the 5th mile and the course was nice and flat (6:44).  Mile 6 was 6:38 and I noticed how quickly the miles were going by.  At Moab, it seemed like each mile took forever even though the pace was similar.  Hoping this was a good sign.  Mile 7 came in at 6:40 and felt like I was slowing.  I was just waiting for the GU to kick in.  Still happy with the split as I knew anything below 6:52 was time in the bank.  Mile 8 was 6:45 and included a missed water cup at an aid station.  The cups were just on the table and it slipped through my hand as I tried to grab.  My only complaint during the race.  Cranked out another 6:45 during mile 9 and was focusing on a quicker turnover.  When my legs fatigue, I try to run a shorter and quicker stride and it seems to move some of the work from my legs to my lungs.  I thought I was slowing significantly so I was happy to see mile 10 come in 6:46.  Took another GU here to give me that little extra umph.  A couple of runners ahead of me were coming back so I started to push a little resulting in a 6:42 11th mile.  All that was left was surviving the climb up State Street.  I focused on the stop light at South Temple and just plugged along.  It was slower than I thought it would be but not as hard (7:09).  Another runner moved by me and I was feeling a little spunky so I tried to hang with him.  I was feeling great and didn’t mind pushing,  Last mile was 6:07.  Pushed hard to the end and finished in 1:26:29.  Happy to finish 2 minutes ahead of my goal time.

Grabbed a bottle of water and headed out on the course to run the last little bit with Becky.  Saw Teena cresting the hill at South Temple and she was looking very strong.  Got to the bottom of the hill and was shocked to see Becky that early.  Ran the last little bit with her although I think she didn’t enjoy it.  I was pushing her and she later told me that she wanted to tell me to shut up.  I took that as a compliment and that I was doing my job in pushing her past where she thought she could go.  She finished in 1:46 – a 7 minute PR from a month ago.

The race was very good for me.  It helped with the motivation issues that I have been having.  Now if I could just do something about this extra 10 pounds that I can’t seem to get rid of.

Adrenaline2011 2 Miles: 15.50
Comments
From timp on Sat, Apr 16, 2011 at 19:21:08 from 66.167.50.123

really solid race Andy! Great job - I bet you are in a good mood all night with that one! It always feels great to exceed your goals.

I've got 10 extra lbs that I can't get rid of too. I guess my motabolism is getting slower because I think I'm eating what I did the last 5 years, but it just won't go away. I guess I'll keep trying. Good luck!

From JD on Sat, Apr 16, 2011 at 21:04:03 from 71.213.32.52

Nice half marathon Andy.

Summer time always drops 5 to 10 pounds.

From Teena Marie on Sat, Apr 16, 2011 at 21:35:59 from 208.54.5.73

Awesome race! :)

I am so happy that you felt so great throughout!!! Also, what ten pounds are you talking about? You looked very lean! Perhaps red should be your color of choice!

Becky is AMAZING!!!! It seems as if she is getting faster by the day. :)

Also, thank you for kicking me in gear at the end. :)

From allie on Sun, Apr 17, 2011 at 01:31:09 from 174.23.241.50

nice race, andy. way to run hard and crush your goal! it was nice to see you for a bit at the finish.

From DaleG on Sun, Apr 17, 2011 at 02:24:28 from 67.2.16.238

Right on Andy!!! You did better than expected, and so did Becky. Congrats to both of you.

I have an extra 30 lbs I need to lose. Maybe if I COULD lose it, I'd be faster.

From jtshad on Sun, Apr 17, 2011 at 09:15:38 from 69.20.183.178

Great race, congrats on an awesome time and achieving your goal. Keep running strong.

From Seth on Sun, Apr 17, 2011 at 16:59:25 from 75.169.119.15

Nice work! Keeping running like that and those 10 pounds will disappear. :)

From Kam on Fri, Apr 22, 2011 at 11:39:38 from 68.66.163.179

Great race, Andy. That 1:26 is very impressive. I don't have any ideas for dropping lbs. People always say you have to shock and awe your body off a plateau. Maybe some dedicated hill work or barbells?

From Smooth on Tue, Apr 26, 2011 at 16:11:04 from 67.2.109.10

Sorry for the late congratz! SO HAPPY you felt great throughout the race and finished strong! That is so awesome to hear you crushed your goal and getting your mojo back! WaHOOOO!!!! :) :) :) :)

A HUGE CONGRATZ to Becky! WOW!!! 7 minutes PR on a slower course (flatter than Moab, right?) That is AWESOME!!!! She is a GREAT runner! :)

Kudos to both of you! :)

From Huans32 on Thu, May 05, 2011 at 08:59:03 from 138.64.8.51

Chiming in a bit late. But still awesome report and way to go on beating your goal.:)

Slow milesFast milesTotal Distance
4.000.004.00

I was short on time so didn't have time to get in a full run.  My right calf is really sore but everything else feels good.  Just your typical post race heavy legs.  It was a nice morning to be out.  A little cool with a light rain. 

Adrenaline2011 2 Miles: 4.00
Comments
From Teena Marie on Mon, Apr 18, 2011 at 14:35:38 from 67.2.100.158

Man ... those are some HOT BABES you got there!!! :) :) :)

From timp on Mon, Apr 18, 2011 at 20:59:31 from 144.188.24.30

so what's up next Andy?

Slow milesFast milesTotal Distance
8.000.008.00

Right calf and quad really hurt.  My legs were more dead today than they were yesterday so I kept the pace nice and slow.

Adrenaline2011 2 Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

The hurt is gone but my legs are still feeling heavy.  Another nice and easy paced run.

Adrenaline2011 2 Miles: 8.00
Comments
From Teena Marie on Wed, Apr 20, 2011 at 16:46:35 from 67.2.100.158

So happy the hurt is gone! :)

Slow milesFast milesTotal Distance
8.000.008.00

Ran to to the LPT.  I decided to stop giving into the tired legs and run at a slightly faster pace.  Pace felt harder than it shuold have but it did feel good to put in a decent effort.

Adrenaline2011 2 Miles: 8.00
Comments
From RivertonPaul on Thu, Apr 21, 2011 at 11:56:59 from 67.42.27.114

Andy, I'm glad (and a bit envious) to see you running so well. And, you look great in your pic.

From Teena Marie on Thu, Apr 21, 2011 at 14:30:58 from 155.99.215.134

Nice!!! :)

What Paul??? Only Andy looks great in the pic???

:) :) :)

From Kathie on Thu, Apr 21, 2011 at 23:05:25 from 97.126.209.130

Way to not give in too the tired leg!

From timp on Fri, Apr 22, 2011 at 09:12:11 from 144.188.24.25

nice job Andy

Slow milesFast milesTotal Distance
6.000.006.00

Couldn't get the legs to move right.  Cut the run short because it just didn't feel right.

Adrenaline2011 2 Miles: 6.00
Comments
From RivertonPaul on Fri, Apr 22, 2011 at 12:05:03 from 67.42.27.114

At least you got out. Dang it, I was being lazy sleeping in bed.

From Andy on Fri, Apr 22, 2011 at 14:03:39 from 199.190.170.29

When I walked out the door I just about bagged the run. I am so sick of this cold weather.

From Teena Marie on Sun, Apr 24, 2011 at 10:51:58 from 67.2.100.158

Happy Easter, Andy!!

(And to Becky and the kiddoes as well.)

Slow milesFast milesTotal Distance
16.000.0016.00

Yesterday was a busy day so I had to move the long run to today.  Decided to incorporate some rolling hills into the work out so I ran up to Orchard drive and followed that into Centerville then down to Main street.  I wanted to get some extra hills in and change things up so I ran up to Freedom Hills park.  Did a couple of loops around the park then turned and headed for home.  Stopped at my sisters on the way home to wish her and her family a Happy Easter.  Good, solid effort and it felt good.

Adrenaline2011 2 Miles: 16.00
Comments
From timp on Mon, Apr 25, 2011 at 12:42:51 from 144.188.24.30

nice run, Andy

Slow milesFast milesTotal Distance
4.000.004.00

My legs were very sore and I was short on time (again) so I could only get 4 in.  I'm very disappointed with how sore my legs are.  I didn't run that much or that hard yesterday.

Adrenaline2011 2 Miles: 4.00
Comments
From RivertonPaul on Mon, Apr 25, 2011 at 21:21:06 from 174.255.145.223

Again, way to do something.

Slow milesFast milesTotal Distance
8.000.008.00

Perhaps the strangest weather I have ever run in.  Started out in slightly cool weather which quickly turned into a light rain.  Shortly after I started, I was running in hail that was bouncing painfully off of my face.  I then found myself running in a light snowfall which turned into the largest snow flakes I have ever seen.  Finished up the run under a clear blue sky.  Mother Nature is schizophrenic!  The run itself was awful because my body refused to move properly.  The pace was embarassingly slow.

Adrenaline2011 2 Miles: 8.00
Comments
From Smooth on Tue, Apr 26, 2011 at 16:02:37 from 67.2.109.10

Yep mother nature was schizo this morning! WAY to get 8 in! I am going to read your race report now! :)

From Kathie on Tue, Apr 26, 2011 at 21:11:35 from 97.126.209.130

We must have run at the same time, I had the same weather only we quit before the blue skys.

From timp on Tue, Apr 26, 2011 at 21:30:53 from 144.188.24.27

your legs just haven't been cooperating recently have they? You still recovering from the 1/2?

From allie on Wed, Apr 27, 2011 at 15:38:27 from 161.38.218.168

that was my experience as well. it's been one crazy spring.

Slow milesFast milesTotal Distance
4.004.008.00

Warmed up with 3 easy miles then ran 4 miles at LT pace.  My legs did not want to join in on the fun.  After the first quarter mile, I considered making the turn towards home and making it an easy recovery run.  I had a lot of discomfort in my right tibia.  Not really pain but it felt completely dead.  Decided to just keep pushing along.  Legs started to loosen up a little and I was able to get throught the tempo run.  It was a little slow (6:35/mile avg) but it was good to get the run in.  Ran a slow mile to cool down.

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Wed, Apr 27, 2011 at 14:23:04 from 144.188.24.25

nice job pushing through it Andy

Slow milesFast milesTotal Distance
5.000.005.00

Only had time for a quick recovery run.  Actually felt really good.

Adrenaline2011 2 Miles: 5.00
Comments
From Kathie on Thu, Apr 28, 2011 at 20:18:37 from 97.126.209.130

Nice, happy to hear it felt good.

From Teena Marie on Fri, Apr 29, 2011 at 00:03:38 from 67.2.88.232

WaHoo!!! :)

Slow milesFast milesTotal Distance
8.000.008.00

Ran out to the LPT and put in a few uncomfortable miles.  Felt very clunky.  I finished the run just before the really nasty weather started.  The temp was cool but it felt good.

Adrenaline2011 2 Miles: 8.00
Comments
From Rhett on Fri, Apr 29, 2011 at 12:42:44 from 216.67.216.104

Are you guys going to get another winter storm?

From Andy on Fri, Apr 29, 2011 at 12:52:17 from 199.190.170.24

It is snowing right now so I guess the answer would be yes. I have completely forgot what it is like to run in shorts and a t-shirt.

From Kathie on Fri, Apr 29, 2011 at 13:24:09 from 97.126.209.130

Didn't run today saw the snow and gave up! I need to remember this feeling when it is 90 degrees out there!

From Rhett on Fri, Apr 29, 2011 at 15:51:10 from 216.67.216.104

I hope we get a bit of the winter storm. It was 80 when I ran this morning.

From Teena Marie on Fri, Apr 29, 2011 at 20:00:24 from 67.2.88.232

I am really hoping that the weather will be decent in the morning. Please oh please oh please.

From timp on Fri, Apr 29, 2011 at 20:35:26 from 144.188.24.30

snow? is that normal for you guys at the end of April?

Slow milesFast milesTotal Distance
12.000.0012.00

Great run with Kam and Amy.  We are the 3 runners in van 1 of Kam's Wasatch Back ultra team.  I was supposed to meet them at the Memory Grove gate but I drove to the City Creek gate since I am incapable of following instructions.  I knew I was at the wrong place but didn't dare leave because I wasn't sure which direction they would be coming up.  Struck up a conversation with another guy waiting for his running partner and he told me how to get down to the other gate.  I headed in that direction and ran into them after about 1/2 mile.  The run up City Creek was great.  Had to turn around once the snow was too deep to run in.  Check the calendar, yes it is April 30.  Felt good while running back down the canyon.   

Adrenaline2011 2 Miles: 12.00
Comments
From Smooth on Sat, Apr 30, 2011 at 17:57:28 from 67.2.80.172

Sounds like a perfect run in the Canyon with great running friends!

Can you believe all that snow we have. It was like Christmas this morning and tomorrow is MAY!!! Not complaining when I think of the tornado-stricken folks down south! I'll take snow over that! :)

From Kathie on Sat, Apr 30, 2011 at 23:34:33 from 97.126.209.130

You are doing the Wasatch Back Ultra!!! wow that is crazy!

From DaleG on Sun, May 01, 2011 at 01:21:46 from 67.2.26.93

I really need to get out and find places to run where other people are running. I never see anyone running around here. Nice run. Glad you found them.

From allie on Sun, May 01, 2011 at 01:25:15 from 174.23.197.101

sounds like a nice run -- wish i could have made it today.

april 30th!

Slow milesFast milesTotal Distance
6.200.006.20

Late start so I had to shorten the run (sounding like a broken record).  Legs felt really good during the run.  That always seems to happen when I don't have enough time for a full run.

Adrenaline 2011 1 Miles: 6.20
Comments
From Kathie on Mon, May 02, 2011 at 10:01:00 from 97.126.209.130

Great weather today too, sorry you got out late. Maybe it is the extra sleep that makes your legs feel so good...think about it.

From Smooth on Mon, May 02, 2011 at 10:05:34 from 67.2.95.253

I so admire you working dads who have to fit in a run before work and take care of the family after work! You are doing a WONDEREFUL JOB!!! What counts is you RAN and felt GOOD! Have a great week!!! :)

From Teena Marie on Mon, May 02, 2011 at 14:58:30 from 67.2.88.232

Hmmmm ... Kathie has a GREAT point!!!! :)

Slow milesFast milesTotal Distance
8.000.008.00

Good, solid run.  Maintained a good pace throughout the run.  Legs felt a little heavy and felt like they were hitting the gound harder than normal but everything else was good.  So much more fun to run in this kind of weather.

Adrenaline 2011 1 Miles: 8.00
Comments
From timp on Tue, May 03, 2011 at 10:34:58 from 144.188.24.27

nice job Andy

From Rhett on Tue, May 03, 2011 at 16:56:25 from 216.67.216.104

Always good to feel like you got in a good solid run. Good job.

From Kathie on Tue, May 03, 2011 at 23:58:48 from 97.126.209.130

Nice run, I am pretty sure you were not the scary dude we saw on our run, but it was very dark out there :-)

Slow milesFast milesTotal Distance
8.000.008.00

Instead of speedwork this week I decided to get in some hills.  Ran from home up to Bountiful Blvd.  Tried to maintain a decent effort going up but I didn't end up pushing as hard as I should have.  My right leg did not feel very strong.  There is a defninte muscle imbalance. Did alright coming back down/

Adrenaline 2011 1 Miles: 8.00
Comments
From Kam on Wed, May 04, 2011 at 19:54:33 from 68.66.163.179

Helluva climb, Andy.

From timp on Wed, May 04, 2011 at 21:42:33 from 66.167.50.123

nice job Andy -

Slow milesFast milesTotal Distance
5.000.005.00

Just a nice and easy recovery run.  Felt icky. 

Adrenaline 2011 1 Miles: 5.00
Comments
From Teena Marie on Thu, May 05, 2011 at 12:33:05 from 67.2.88.232

I am being so lazy today. I know I need to run, but my mind and heart don't seem to be in it. Hoping I will feel better once I start. But how do I get myself to start when I am under no time restraints today? Usually I only have a specific window and so there is no real decision to make. Dang ... I think I am going back to bed.

From Andy on Thu, May 05, 2011 at 12:34:29 from 159.212.71.17

It took all that I had to push myself out the door. I knew I would regret it if I didn't run. You, on the other hand, could use a break.

From Kathie on Thu, May 05, 2011 at 17:20:13 from 97.126.209.130

Sorry that it felt icky. Are you sick or just not in the mood to run?

From Smooth on Fri, May 06, 2011 at 00:27:13 from 67.2.90.177

Hope the ickiness is gone!

Slow milesFast milesTotal Distance
8.000.008.00

The goal for today was to find a pace and maintain it for the entire run.  First mile came in at 7:20 so I decided to hold that for the rest of the way.  My internal speedometer has been out of whack and I am trying to reset it.  Every mile was within 2 seconds of the goal except for the 5th.  I had a hard time getting back into a groove after the turnaround point and found myself running a little fast.  Effort felt good.  A couple of times my pace creeped down to 7:10 and it felt better than the 7:20.  I guess 7:20 is not a very natural pace for me.

Here is my public service announcement for the week.  I have posted my Garmin Connect report below.  You now know where I ran, what time I ran and can probably figure out where my house is based on the starting and stopping point.  If I do this enough times, you will be able to figure out a pattern of my activities and where I will be at certain times.  We all like to see details of each others workouts but please be careful.

Adrenaline2011 2 Miles: 8.00
Comments
From Kathie on Fri, May 06, 2011 at 10:01:49 from 97.126.209.130

Nice to see you re-booted your internal Garmin! I still don't know how you do that.

From timp on Fri, May 06, 2011 at 16:12:47 from 144.188.24.30

nice run Andy

From Teena Marie on Sat, May 07, 2011 at 16:14:16 from 67.2.88.232

:) :) :) :)

Yeah, but anyone could find out where you live on google!!!

It is a little more dangerous for you to post since you are MR CONSISTENT!!!! For runners like me there is no pattern. Maybe perhaps my Saturday runs ... but those are busy days on the parkway and I am almost always with someone. :)

Hmmm ... maybe I shouldn't post it though. But then I have to record my splits by hand ... or maybe not ... now you have me all confused!!!! :)

Very nice run.

Btw, I am still totally bummed that you are not going to be at Ogden!! :(

(But now we all know where to find you!!!)

From Kam on Sat, May 07, 2011 at 22:46:24 from 174.23.120.174

Are you trying to recruit stalkers? I'll head up the band.

Slow milesFast milesTotal Distance
8.000.008.00

I absolutely hated missing my run on Saturday.  Especially since it was the only nice day we have had this year.  I guess I have to accept that running sometimes has to take a back seat to other things.  Lots and lots of rain this morning.  The temperature was nice which made it easier to tolerate the rain.  I had some ankle soreness but everything else felt really good. 

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Mon, May 09, 2011 at 10:19:18 from 144.188.24.30

I always enjoy a run in the rain - glad the temps are up for you.

From Smooth on Mon, May 09, 2011 at 16:05:05 from 67.2.81.158

Yep, it's okay to miss a run for other things in life!

WAY to get out there in the rain this morning!

Slow milesFast milesTotal Distance
4.004.008.00

Warmed up with 3 miles then ran 4 miles at LT.  Almost threw in the towel during the first 1/4 mile because I couldn't get my legs to turnover very well.  Decided to just push through it and see what would happen.  Splits were 6:36, 6:33, 6:36 and 6:26.  Last mile was aided so it really wasn't that much faster than the others.  Pace was a little slower than I wanted. 

Adrenaline2011 2 Miles: 8.00
Comments
From Rhett on Tue, May 10, 2011 at 17:06:05 from 74.32.222.239

Good job pushing through the tough start.

From Teena Marie on Tue, May 10, 2011 at 17:10:10 from 67.2.88.232

Excellent run!!! :)

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run.

Adrenaline 2011 1 Miles: 5.00
Comments
From RivertonPaul on Wed, May 11, 2011 at 19:01:45 from 67.42.27.114

I wish I could get in some recovery runs.

Slow milesFast milesTotal Distance
8.000.008.00

Felt really tired when I woke up and did not feel ilike running.  Ran from home to Bountiful Blvd. to get in some good hill work. Didn't feel like I pushed as hard as I did last week but the splits were only a little slower.  Time was 35 minutes going up and 28 minutes coming down.

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Thu, May 12, 2011 at 18:28:44 from 144.188.24.30

nice running Andy

From Smooth on Thu, May 12, 2011 at 18:30:55 from 67.2.65.155

NICE hill run!!!

From Teena Marie on Thu, May 12, 2011 at 20:03:13 from 67.2.88.232

Pretty awesome!!! :)

Slow milesFast milesTotal Distance
0.000.000.00

Should've run but didn't.  Right kidney is very sore.  Not sure if it is an infection, stone or something else. 

Comments
From Smooth on Fri, May 13, 2011 at 18:11:36 from 67.2.115.27

Drink cranberry juice instead of soda! jk! :) Must be pretty bad for you to skip a run! So sorry!!!!

Hope it is feeling better!

From Teena Marie on Sat, May 14, 2011 at 00:13:55 from 67.2.88.232

How is it feeling this evening? I am hoping it has gotten better and not worse.

From Teena Marie on Sun, May 15, 2011 at 11:42:30 from 67.2.88.232

Now I am really starting to worry. Is everything okay?

From Andy on Sun, May 15, 2011 at 18:40:48 from 174.52.172.236

I've been away from the computer and the blog is not very phone friendly. I'm fine but the kidney is still bothering me.

Slow milesFast milesTotal Distance
16.500.0016.50

Becky ran the Girls on the Run 5k at Sugar House park so I decided to run from home to the park to get the mileage in for the day.  Averaged 7:45/mile and felt good most of the way.  The section along Beck Street is beyond ugly but I really liked running through downtown SLC.  Added an extra 1.5 miles running back and forth at the park to see Becky at various points.  She set a PR (24 minutes) and took 3rd place overall.

Adrenaline2011 2 Miles: 16.50
Slow milesFast milesTotal Distance
8.000.008.00

Eight miles around Jordanelle with Becky.  Good elevation gain during the first half.  Pace was comfortable and run felt very good.

Adrenaline 2011 1 Miles: 8.00
Comments
From allie on Mon, May 16, 2011 at 16:36:53 from 161.38.218.168

glad you felt good.

Slow milesFast milesTotal Distance
8.000.008.00

There was a bit of a chill in the air that I wasn't expecting.  A nice progression run along the LPT.

Adrenaline 2011 1 Miles: 8.00
Comments
From Kam on Mon, May 16, 2011 at 12:34:25 from 68.66.163.179

47 degrees when I got up this morning. I wish I had been running.

From Rhett on Tue, May 17, 2011 at 13:14:21 from 74.32.222.239

I love progression runs. This morning I was thinking about doing one tomorrow.

Slow milesFast milesTotal Distance
8.000.008.00

Felt like an elephant.  My ankles are sore and I wasn't able to push off very well which made me feel very clunky and heavy.  Pace was decent despite the clunkiness.

Adrenaline2011 2 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

Short on time so it was a short run.  Almost felt like it would be a waste of time to go out in the freezing rain and only get in a measly 5 miles.  I had to get something in since I missed Tuesday's run.

Adrenaline 2011 1 Miles: 5.00
Comments
From Kam on Thu, May 19, 2011 at 23:19:04 from 174.23.120.174

It's funny how people who run a lot use "5 miles" and "measly" in the same sentence. Most people don't get that many miles in a week's time.

From Smooth on Fri, May 20, 2011 at 17:29:20 from 67.2.113.186

WAY to get it in despite the freezing rain! Have a great weekend! Wish you were going to Ogden!

Race: Brain Injury 5K (3.1 Miles) 00:19:50, Place overall: 3, Place in age division: 1
Slow milesFast milesTotal Distance
3.003.106.10

Started the morning with 3 easy miles then went to Liberty Park to run the Brain Injury Association 5k.  I mysteriously put on 5 extra pounds on Monday putting me at a whopping 190.  I didn't think I would see that on a scale ever again.  It did come down a little but still am feeling a lot heavier than I would like.  There was a really big turnout but it is a pretty non-competetive race.  Some guy from WRC took off at the start and was gone in the blink of an eye.  Started out quick and new it was going to be a slow race.  I checked my watch at what I felt would be the mile and was only 1/2 mile into the race.  Not a good sign at all.  First mile was 6:00 but I was rapidly slowing.  Was passed by a guy just past the first mile and could not keep up with him.  Second mile was 6:24 followed by another 6:24 for the third mile.  I was doing a lot of grunting during the last mile.  Definitely not a great race but it is what I expected.  The most frustrating thing is that this was my tempo pace last year.  Maybe I will let my weight continue to go up so that I can start racing in the clydesdale division.  Only 10 pounds to go.

Saucony Grid A2 Miles: 3.10Adrenaline2011 2 Miles: 3.00
Comments
From RivertonPaul on Sat, May 21, 2011 at 17:01:34 from 71.38.224.155

Still sub 20. Nice job.

From Rhett on Sun, May 22, 2011 at 11:22:24 from 184.10.158.177

Or maybe you will just find your stride again and get back to being super fast Andy. Nice race.

From Teena Marie on Sun, May 22, 2011 at 11:54:14 from 67.2.88.232

You make me laugh sometimes!!!

I think it is the lack of our running luncheons!! :)

You did great! Not as great as you would have liked, but most would die to take third overall and first in AG.

You are AWESOME!!!

From Smooth on Tue, May 24, 2011 at 16:09:14 from 67.2.121.30

Yah, harem luncheons more often will definitely get you into the Clydesdale division!!! :) :) :) :) :) :)

Seriously, most people would kill to get that sub-20, 3rd overall and 1st AG!

Sounds like a great race for a good cause and you got in a good speed workout! :)

From DaleG on Wed, May 25, 2011 at 13:21:16 from 76.27.13.205

Nice job, regardless of the loss of fitness from last year.

Slow milesFast milesTotal Distance
8.000.008.00

Good, solid run.  Pace was quicker than I expected and it took less effort than usual.  Form was not very fluid.  It was nice to start the week off with a decent run.

Adrenaline2011 2 Miles: 8.00
Comments
From Kathie on Mon, May 23, 2011 at 10:32:55 from 97.126.209.130

Great job on your run today and on your race Saturday!!!!

Slow milesFast milesTotal Distance
7.300.007.30

An unbelievbly wet run.  I was very mentally fatigued so I had a hard time getting into the run.  Slogged though it just to get the miles in.

Adrenaline2011 2 Miles: 7.30
Comments
From Smooth on Tue, May 24, 2011 at 16:12:05 from 67.2.121.30

NICE solid run yesterday! Sorry about the metal fatigue this morning! WAY to get the miles in a soggy run!

From Kathie on Tue, May 24, 2011 at 16:28:37 from 97.126.209.130

This is why I went to the gym!!!! I love running in the rain but this is getting sad!

Slow milesFast milesTotal Distance
8.000.008.00

Another one of those morning where I really did not want to get out the door.  Ran up to Bountiful Blvd. and back.  I couldn't find my Garmin so I am not sure how my time compares to previous weeks but it did feel better.  I know I was slower coming down the hill but I felt really good going up.  I actually enjoyed the burn.

Adrenaline2011 2 Miles: 8.00
Comments
From timp on Wed, May 25, 2011 at 11:29:00 from 144.188.24.30

good week so far Andy

bummer about what read like a frustrating race on Saturday. I'm betting you'll bounce back and have a great one next time.

From Kathie on Wed, May 25, 2011 at 12:57:01 from 97.126.209.130

At least the weather was great today! It is making me happy just to see the sun!

From DaleG on Wed, May 25, 2011 at 13:19:24 from 76.27.13.205

Nice job. I'm glad it felt better than last time. I couldn't believe it when you said you weighed in at 190. You look so lean. I'm at 193.6 and I look like a blob.

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run.

Adrenaline 2011 1 Miles: 5.00
Comments
From RivertonPaul on Thu, May 26, 2011 at 13:25:01 from 67.42.27.114

Any run is good these days.

From Kathie on Thu, May 26, 2011 at 18:39:56 from 97.126.209.130

Good job on taking it easy.

From Rhett on Fri, May 27, 2011 at 13:30:33 from 74.32.222.239

I agree with Paul.

From Teena Marie on Fri, May 27, 2011 at 15:57:06 from 67.2.101.26

:) :) :)

How are you?

I feel so out of the loop.

From Smooth on Fri, May 27, 2011 at 16:39:41 from 97.64.179.130

I agree with Paul and Rhett and Amen to Kathie!!!

SSF ~ I miss you, get back in the loop, would ya?!! :)

Slow milesFast milesTotal Distance
16.000.0016.00

I didn't want to run but I needed to get some miles in so I did.

Adrenaline2011 2 Miles: 16.00
Comments
From Teena Marie on Sat, May 28, 2011 at 13:44:43 from 67.2.101.26

That's a lot of miles to run when you don't feel like it!!! NICE!

From Kathie on Sat, May 28, 2011 at 14:56:23 from 97.126.209.130

You and Kim need to get together, she is not having fun when she runs either. Not sure what it is but I wish I could fix it for both of you.

Slow milesFast milesTotal Distance
7.100.007.10

Ran 4 miles in the freezing cold rain then ran the Woods Cross Memorial Day 5k with Gracie.  Super easy pace but it was fun to run with her. 

Adrenaline2011 2 Miles: 7.10
Comments
From Kathie on Mon, May 30, 2011 at 23:58:58 from 97.126.209.130

I forgot about the race until 7:15 too late to run it!

From Smooth on Tue, May 31, 2011 at 09:54:04 from 174.69.64.200

Good job to you and Gracie!!!

Slow milesFast milesTotal Distance
8.000.008.00

Felt like I was running in quick sand.  No energy in my legs at all.

Adrenaline2011 2 Miles: 8.00
Comments
From Smooth on Tue, May 31, 2011 at 09:55:52 from 174.69.64.200

That's a descriptive run that sounds like mine this morning! I'll bet tomorrow will be better! :)

From Rhett on Tue, May 31, 2011 at 15:03:51 from 74.32.222.239

Just working off the holiday weekend.. you'll be back to normal tomorrow... I hope.

From RivertonPaul on Wed, Jun 01, 2011 at 13:37:28 from 67.42.27.114

Keep on running. Hey, I just posted an open invite for lunch at Sweet Tomatoes at 10060 South and State Street next Friday. I hope you can make it, and for that matter, that I can, too.

From timp on Thu, Jun 02, 2011 at 22:46:32 from 66.167.50.143

Roll with it Andy. You are a great runner.

At this point I know I would love a cruddy feeling run. I can't even shag balls at baseball practice.

Slow milesFast milesTotal Distance
8.000.008.00

I lost the battle the last 2 days but won today.  Forced myself out the door and got a decent run in. 

Adrenaline2011 2 Miles: 8.00
Comments
From Teena Marie on Fri, Jun 03, 2011 at 10:54:31 from 67.2.101.26

VERY COOL! :)

From RivertonPaul on Fri, Jun 03, 2011 at 16:12:51 from 67.42.27.114

Glad you are back at it.

From Smooth on Fri, Jun 03, 2011 at 17:11:27 from 67.2.107.37

Yay!!! so happy you won the battle today!!! :)

Slow milesFast milesTotal Distance
5.000.005.00

Dirty Dash 5K

Drove the entire clan up to Soldier Hollow for the Dirty Dash.  I didn't really treat it as a race.  I just tried to have a good time.  We were in the first wave so it was not quite as muddy as it should have been.  When the race started, I went out with the leaders up the mud hill.  A group of 5 was ahead of me and I just kind of hung back. After the first couple of hay bails, I decided that I just wanted to have fun so I stopped and waited for Becky and ran the rest of the race with her.  The hay bails were fun once I got the hang of them.  The walls weren't too bad except I struggled on the last one because the mud was pretty thick at the bottom and I couldn't push off.  The pipes were a pain and the tires lasted a lot longer than I thought necessary.  My favorite part was the net that we had to climb.  My kids and I have been watching Ninja Warrior so I knew exactly how to attack it and executed the flip over the top perfectly.  After we finished, we waited around for a couple of hours so the kids could to the Piglet Plunge.  This included the run up the first muddy hill, a good little climb to the water slide, down the slide and through the giant mud puddle.  I ran most of it with a 6 year old on my shoulders so it was a good workout.  I didn't feel muddy enough so I tackled Ashton before we got to the finish line just to make sure we got our money's worth.  It was fun for all of us but not much serious running.

Adrenaline2011 2 Miles: 5.00
Comments
From Teena Marie on Sat, Jun 04, 2011 at 18:41:56 from 67.2.101.26

Sounds AWESOME!!!!

You will have to give me some pointers for the Super Spartan race that is there on July 9th. I wonder if they will use some of the same obstacles. :)

From JD on Sat, Jun 04, 2011 at 18:46:24 from 71.37.100.47

Ha! That sounds like a lot of fun for everybody. Probably nice temps up there today too!

From Smooth on Sun, Jun 05, 2011 at 00:58:22 from 67.2.107.37

I'm grinning ear to ear reading all the muddy fun you and your clan had!!! :) :) :) :) :) GREAT TIMES!!!!

From timp on Sun, Jun 05, 2011 at 13:37:58 from 66.167.50.143

sounds like a blast!

From Kam on Sun, Jun 05, 2011 at 16:07:43 from 174.23.120.174

Andy, so far no replacement. I've got two birds in the bush. I hope to have one in the hand tonight or tomorrow. Either would be great replacements. Sounds like a fun event at the dirty dash.

Slow milesFast milesTotal Distance
9.000.009.00

I could really feel my weight this morning.  Despite the chubbiness, my pace felt very good.  After 3 miles, I kept the pace at or below 7:00/mile. 

Adrenaline 2011 1 Miles: 9.00
Comments
From Smooth on Mon, Jun 06, 2011 at 12:46:10 from 67.2.107.37

You are NOT chubby! :) :) :) Evidenced by the sub-7mm. :) :) :) :)

NICE run to start the week off!!! :)

From timp on Tue, Jun 07, 2011 at 09:45:44 from 144.188.24.27

nice run Andy - very nice

Slow milesFast milesTotal Distance
9.000.009.00

Same run as yesterday but not as fast. 

Adrenaline 2011 1 Miles: 9.00
Comments
From Smooth on Tue, Jun 07, 2011 at 10:17:21 from 67.2.98.167

NICE run again! You'll need new shoes pretty soon...Father's Day coming!!! :) :) :)

From Kathie on Tue, Jun 07, 2011 at 11:39:29 from 97.126.210.144

Nice run, are you going to be at UVM? Kimmy and I are not going to run it but we will be at the finish line.

From Andy on Tue, Jun 07, 2011 at 11:59:59 from 159.212.71.173

Being at UVM is a slight possibility. I need to figure out if I can swing it somehow.

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy run.

Adrenaline 2011 1 Miles: 5.00
Comments
From timp on Wed, Jun 08, 2011 at 10:09:21 from 144.188.24.30

what's your next race, Andy? You doing UVM?

From Smooth on Wed, Jun 08, 2011 at 11:11:56 from 67.2.98.167

I'm gonna miss the pickles you and your kids brought me last year!!! :) :) :)

NICE runs this week!!!

From Kathie on Wed, Jun 08, 2011 at 12:17:26 from 97.126.210.144

Nice job on the run again.

From Andy on Wed, Jun 08, 2011 at 13:29:14 from 199.190.170.21

Tim - I really do not have any goal races coming up. I am running the Ragnar relay next week then a 1/2 marathon in the middle of July. I really haven't been in race mode for a long time.

Smooth - I feel bad for not volunteering this year. You will do great - with or without the pickles.

From timp on Wed, Jun 08, 2011 at 14:46:36 from 144.188.24.30

that's a good plan for summer, Andy. It is enough to keep your training on track. Then you can ramp up for SGM.

Slow milesFast milesTotal Distance
9.000.009.00

Dead legs.

Adrenaline 2011 1 Miles: 9.00
Comments
From Kam on Thu, Jun 09, 2011 at 17:48:46 from 68.66.163.179

How much of a taper are you going to do next week? Are you ready for this thing?

From Andy on Thu, Jun 09, 2011 at 20:48:40 from 208.54.86.170

I'm not tapering at all. My training has not been good enough to justify a taper. I'm definitely not ready. What were we thinking? Any luck on runner 5?

From Kam on Thu, Jun 09, 2011 at 21:05:55 from 68.66.163.179

I should find out about runner 5 tonight. Your training has been better than mine...I must really be screwed. We should change our team name to "IT WAS A GOOD IDEA AT THE TIME"

From allie on Thu, Jun 09, 2011 at 22:04:38 from 24.10.191.18

nah, it's still a good idea -- you guys are going to do great. i really hope everything works out with runner 5. i feel so bad to have made you all scramble.

kam - has steve cuitika contacted you? he's another option...

Slow milesFast milesTotal Distance
5.000.005.00

Hamstring is flaring up so I took it nice and slow.

Adrenaline 2011 1 Miles: 5.00
Slow milesFast milesTotal Distance
16.000.0016.00

Really, really, really wanted to drive to Provo to watch the UVM but it just wasn't in the cards.  Woke up early and ran out the LPT.  First mile felt sluggish but the rest of the run felt good.  Tried to keep the pace around 7:40 becasue that is what Teena should be running.

Adrenaline 2011 1 Miles: 16.00
Comments
From Kam on Sun, Jun 12, 2011 at 21:56:36 from 174.23.120.174

What time and mileposts were you out there? I was chasing somebody I couldn't catch, and I thought it might be you.

From Andy on Sun, Jun 12, 2011 at 22:24:59 from 199.190.170.24

My run was on Saturday. Weren't you out there Sunday?

From Kam on Sun, Jun 12, 2011 at 22:29:28 from 174.23.120.174

Oops. I should practice my reading skills.

Slow milesFast milesTotal Distance
9.000.009.00

Good, solid run.

Adrenaline 2011 1 Miles: 9.00
Comments
From Rhett on Mon, Jun 13, 2011 at 14:37:37 from 74.41.249.102

Good job Andy. It was great to see you at lunch on Friday.

Slow milesFast milesTotal Distance
9.000.009.00

Mini hill run.  Ran up to and along Davis Blvd.  Kept the pace relatively easy.

Adrenaline 2011 1 Miles: 9.00
Comments
From Kathie on Tue, Jun 14, 2011 at 11:32:34 from 97.117.84.18

Nice miles, you have to keep the pace easy going up to Davis!

From Smooth on Thu, Jun 16, 2011 at 01:22:22 from 67.2.124.123

I want to be able to run 9 miles every day eventually!!!

NICE hill run! Looking good for Ragnar! :)

Slow milesFast milesTotal Distance
5.000.005.00

Just an easy run. 

Adrenaline 2011 1 Miles: 5.00
Race: Wasatch Back Legs 5 and 6 (14.25 Miles) 01:49:40
Slow milesFast milesTotal Distance
14.250.0014.25

I am not a big fan of the long relays so when Kam asked if I wanted to join his Wasatch Back ultra team I did not hesitate to accept the offer.  Yes, I have issues.  I was runner 5 and 6 so I had the Avon ascent and descent, the climb up to East canyon and got to finish with an easy 6 miler through Heber. 

My first run started at 6:40 p.m. and due to the late start there were hardly any teams around us.  There were a couple of straggler teams ahead and a group of super fast teams that started 30 minutes after us.  Even though I knew that I could not treat each leg as it's own race, I found myself starting out way too fast.  My average pace was under 7:00/mile for the first 1/4 mile despite the elevation gain.  I backed off to a more comfortable pace but was moving well.  The WRC ultra team passed me after 3 miles and the WSU womens cross country team was not too far behind.  My goal was to not be passed by them by exchange 5.  I asked their van how close she was but they were not offering up the information.  The climb was not as relentless as I feared.  Having the little breaks in between hills helped a lot.  I made it to the exchange ahead of the WSU team but was pretty sure she was really close.  It wasn't more than a minute before their fresh runner blew past me.  She pased me and flew up the hill.  I had it in my mind that leg 5 was all uphill and leg 6 was all downhill.  I forgot that the first mile of the second leg was uphill as well.  It was actually harder than anything during leg 5.  Finally got to the top of the hill and was ready to cruise down the hill.  I did not want to trash my legs too much on the downhill so my plan was just to run smooth and easy.  Did the best I could to maintain good, efficient form but it was difficult because the dirt road was torn up with a lot of exposed rocks.  Kept the pace at or below 7:00/mile to the end.  I started to feel some signs of glycogen depletion towards the end and my legs were burning.  Came in to the chute, passed the bracelet off to Natalie and was ready for a break. 

I got super car sick on the drive to Snow Basin.  I'm not sure I could have been in the car much longer than we were.  Found a comfy couch in Earl's Lodge for a while then decided to try to catch a quick nap in the car before the next set of legs started.  Got about 10 minutes of solid sleep and felt a lot better.   

Adrenaline 2011 3 Miles: 14.25
Race: Wasatch Back Relay Legs 17, 18, 29, 30 (19 Miles) 02:29:16
Slow milesFast milesTotal Distance
19.000.0019.00

My next set of legs started at 2:10 a.m. and was the run from Morgan to the East Canyon reservoir.  I probably did not give this run as much respect as I should have leading up to it.  I was so focused on getting up Avon that neglected the nasty climb that this run offered.  The first few miles felt good.  Half way into the run, a runner from the Davis High XC team caught up to me and we ran together for a couple of miles.  It was nice to have somebody to run with and the miles felt a lot easier.  He was a super nice kid.  I could tell he was starting to creep ahead of me so I offered him good luck for the rest of the race and he took off.  The first 6 miles felt nice and I was hoping that the gradual climb would be all that I had to experience and all of this talk about the climb to East canyon was over blown.  With 4 miles to go, Kam said they had no cell coveraged and had to get to the exchange to make sure the other team was ready.  I told him I was fine and to go ahead.  Of course, this is when the run got tough.  The climbing was brutal.  To get through the run, I would focus on a red blinking light and work my way up to it, pass it and find the next one.  The last mile really killed me.  Finally made it and was so happy that my hardest legs were done. 

I did a terrible job as a navigator and had Kam take a wrong exit.  Did just as bad of a job driving when I nadvertently turned into the gridlock at Rockport.  Finally made it to Oakley and found a nice, quiet parking lot to catch some sleep.

The nice, quiet parking lot stayed nice and quiet for about an hour when we got our Beastie Boys wake up call.  Never did get back to sleep.  I was hoping for a couple of hours of sleep but that's not what these races are about.  I have made the mistake of not eating enough during relays before so I forced myself to eat the breakfast they had at the rodeo grounds.  Ran into Joe (Predog) while killing time wandering around. 

My next run started at 12:10 p.m. and was supposed to be a fast 6 miles.  I was hoping to hold a 7:00/mile pace throughout the run.  Choked down a 5 Hour Energy hoping it would provide me the energy I needed to accomplish my goal.  When I couldn't get my legs to turnover going down the hill during the first 1/2 mile, I knew this run was going to be about survival.  After making the turn up the big hills through the neighborhoods I realized there was no chance of me coming close to my goal.  All I could do was put one foot in front of the other.  I hated feeling this slow but understood and accepted what it was.  I am not as fit as I once was and should expect slower times.  Crawled my way to the finish line and passed the bracelet off for the last time.  Was so glad to be done.

It was a great experience and I am glad that I did it.  Definitely one of those things that I can be proud of saying I did.  With that said, I don't think I will do it ultra style again.  Didn't get a chance to see the team finish because I had to rush home to take my girls to Mama Mia.  Felt surprisngly good and did not even fall asleep during the performance.  I have some significant knee pain which has me concerned.  I will have to wait for the other soreness to disapate before I know if it is an injury or just post race soreness.

Adrenaline 2011 3 Miles: 19.00
Comments
From Teena Marie on Sat, Jun 18, 2011 at 18:42:04 from 67.2.101.26

Diehard!!! :)

From Smooth on Sat, Jun 18, 2011 at 23:38:34 from 67.2.124.217

Wow!!! that looks harder than a marathon! it's like racing a marathon in 10K pace with no sleep within 24 hrs. Hope you had fun!

From Kathie on Sun, Jun 19, 2011 at 10:27:23 from 174.23.128.205

I am so sore today and I only did half of what you did and twice as slow! You are so HARDCORE!!!!!!!!

From Predog on Mon, Jun 20, 2011 at 00:54:38 from 24.10.142.244

Hey it was nice to see you yesterday (I think it was yesterday...it's kind of a blur...) I don't think I've seen you since SGM 08. Looking pretty fit! Hopefully I'll see you around more often. Nice work on the ultraWBR. :)

From Huans32 on Mon, Jun 20, 2011 at 10:05:17 from 138.64.8.51

Awesome job Andy. Ultraman!! Those are some tough legs by themselves and you did them ultra style. WTG!!

From Teena Marie on Mon, Jun 20, 2011 at 11:33:25 from 67.2.101.26

Please tell me you slept in today! :)

Just curious, where abouts on your knee?

From Andy on Mon, Jun 20, 2011 at 13:07:08 from 199.190.170.22

Teena - I didn't sleep in but I did take the day off from running. I was going to ask you about my knee but know that it is a very complicated joint and difficult to diagnose. It hurts on the inside and only when I push off while walking. I'm hoping that it is just a little inflammation and the ignore the pain and it will go away technique will work like it usually does.

From Teena Marie on Mon, Jun 20, 2011 at 13:51:10 from 67.2.101.26

First question: Did the pain come on all of a sudden? In other words, do you know right when it happened (and if so, was there a pop? stabbing pain? immediate weakness? immediate instability)? OR ... did it come on later? And if so, by any chance do you have pain in your hamstrings when you stretch or roll them as well as in your knee (even though the knee is significantly worse)? OR ... do you have pain in your quads when you stretch or roll them?

Can you tell if the pain is more severe at the beginning of push off or at the end of push off (super hard to tell sometimes, but you have always been so in tune to your body I thought perhaps you just might know.

AND ... you say the pain is more medial/inside of the knee. Is it right in the middle of the inside, or a bit higher, or a bit lower? Also, is it more towards the front of the knee or towards the back of the knee?

From Teena Marie on Mon, Jun 20, 2011 at 14:12:23 from 67.2.101.26

One last thing~

Your ignore the pain and it will go away technique usually works because the human body is amazing and most of the time will heal if we allow it to. See ... when you say ignore the pain, you are pretty smart about it ... you keep things reasonable and don't try to force anything. :)

With that said ... more severe injuries do happen, which is a total bummer and can't just be ignored.

Also, there are some easy things to do when injuries are minor that will speed the recovery time! :)

From timp on Mon, Jun 20, 2011 at 16:05:28 from 144.188.24.30

Andy - great job out there. It sounds like a fun way to spend the weekend!

From DaleG on Mon, Jun 20, 2011 at 17:31:21 from 76.27.13.205

Nice job. Hope the knee feels better.

From allie on Mon, Jun 20, 2011 at 23:22:34 from 24.10.191.18

way to go, andy. i had no idea how extreme it was to run ragnar ultra style. very impressed by all of your legs! hope your knee is okay...

From Kelli on Sat, Jun 25, 2011 at 00:05:39 from 71.219.92.225

WOW, anyone who does Wasatch Back as an ultra team is my hero!!! Great job, take care of the knee!!

Stupid Beastie Boys people. Really, how dumb can you be?

Slow milesFast milesTotal Distance
5.000.005.00

An easy run to get back in the swing of things.  Felt very slow.  My knee does not hurt at all while running but there is still discomfort there while walking.  That is definitely a good sign.

Adrenaline 2011 3 Miles: 5.00
Comments
From Kam on Wed, Jun 22, 2011 at 00:35:18 from 174.23.214.47

Back in the saddle...

Slow milesFast milesTotal Distance
9.000.009.00

I only have a little leg fatigue so I think I am fully recored from the weekend.  There is some tenderness in the knee but it is definitely not a concern anymore.  Kept the pace below 7:30/mile and it felt good.  My weight is becoming a joke and I'm not sure the best way to tackle it.  I suppose eliminating soda would be a good first step but I am too weak.

Adrenaline 2011 3 Miles: 9.00
Comments
From DaleG on Wed, Jun 22, 2011 at 12:46:01 from 76.27.13.205

How much are you weighing in at? Today I am at 193.3. I switched to diet Mtn. Dew, but now I eat more.

From Andy on Wed, Jun 22, 2011 at 12:49:31 from 199.190.170.22

I weighed in at 190 this morning. It was shocking. I'm not sure diet soda is much better than regular soda. My food and drink intake has been crazy the past couple of days so I am hoping this is just a blip.

From Kathie on Wed, Jun 22, 2011 at 13:01:26 from 174.23.128.205

Don't change to diet, I have a aversion to artificial sweeteners. Just go with water I know it is boring but it works the best!

From Andy on Wed, Jun 22, 2011 at 13:10:35 from 199.190.170.22

I know water is the best thing and I feel the best when I only drink water. It is just a matter of breaking the habit and overcoming the addiction.

From DaleG on Wed, Jun 22, 2011 at 15:52:01 from 173.116.66.164

It is way hard to get off the soda. I can't do it, either. I need the caffeine to help me stay awake since I don't get much sleep.

From timp on Wed, Jun 22, 2011 at 16:26:09 from 144.188.24.27

Andy/Dale, I feel your pain. I'm right there with you.

From Teena Marie on Wed, Jun 22, 2011 at 18:07:05 from 67.2.101.26

Great news about your knee! :)

I have a solution for your weight/soda drinking issues.

Okay ... hear me out. So, a couple of weeks ago I got special permission to bring Ry to the cadaver lab with me to help turn the bodies so that I could study them. Anyway, he didn't handle it very well. BUT ... it did stay long enough to see a few of the bodies (which all had the abdominal cavity already dissected). Anyway ... the skin is kept intact on the sides so that we can recover the open cavity and keep things moist. Okay, I'm getting to the point now: In short ... Ry was able to see the HUGE difference between what a healthy, slim body REALLY looks like, compared to one with a lot of fat/adipose tissue. I saw him look down at his body and then ask me, "Is that really what it looks like when you have excessive weight?" (This was right before he almost passed out.)

RESULTS: He immediately put himself on an exercise regimen and cut out soda!

True story!!!!

Hmmm ... do you have access to a cadaver lab???

(Seriously, if you could see what excess fat looks like ... you definitely would have the will power to cut the soda out!)

((Needless to say, Andy ... you look fine!))

From DaleG on Wed, Jun 22, 2011 at 18:16:21 from 173.116.66.164

Teena, can wwt take me to see the cadavers? I think that would definitely set me straight. Seriously!

From Teena Marie on Wed, Jun 22, 2011 at 18:21:18 from 67.2.101.26

Dale~

I wish I could. However, they are very strict about that kind of thing. I was able to get permission for Ryan to come because he is paying for my education. (That's one of the exceptions to the no visitors: If someone is paying for your education and they want to see what all the money is going to ... )

From DaleG on Wed, Jun 22, 2011 at 18:25:16 from 173.116.66.164

But I donated all that money to the east wing!

From Smooth on Wed, Jun 22, 2011 at 18:26:12 from 72.214.129.235

I don't have to look at a cadaver's adipose tissue! I can see mine just fine in rolls underneath my epidermis! :)

Seriously Andy you always look trim and fit to me! Glad you are fully recovered from that awesome Ragnar! :)

From DaleG on Wed, Jun 22, 2011 at 18:26:45 from 173.116.66.164

What is I buy some textbooks for you? Lol

Slow milesFast milesTotal Distance
9.000.009.00

Felt very  unenergetic this morning.  Just plugged through the run.  The last mile was a little tough.  Half way in to the run I saw some money on the sidewalk.  I usually do not pick money up but remembered seeing a pan handler earlier in the run so I grabbed it, turned around and took it to him.  Now I am off to Grantsville for the rest of the day to watch my girls softball games. 

Adrenaline 2011 3 Miles: 9.00
Comments
From Calvin on Fri, Jun 24, 2011 at 10:59:26 from 209.23.216.3

Kudos for plugging thru your run today and your act of kindness. You've earned a soda.

From Rhett on Fri, Jun 24, 2011 at 16:48:53 from 216.67.211.106

Good job on doing a kind deed. Hope the softball games were fun.

From Smooth on Fri, Jun 24, 2011 at 17:17:08 from 67.2.124.217

sounds like a very fulfilling day with a run, show of kindness and softball games! Have a great weekend!

From Kathie on Sat, Jun 25, 2011 at 10:12:29 from 174.23.137.20

A pan handler in Woods Cross? I have never seen that! Good for you for helping him out.

Slow milesFast milesTotal Distance
9.000.009.00

I'm moving my long run to tomorrow so I just put in a good GA run today.  Finished the run before it got too hot.  First few miles were a little tough but felt good once I got into a flow.  Today will be another day full of softball games.  I love that my girls are on such a great team but it sure makes for a long tournament when they keep winning.

Adrenaline 2011 3 Miles: 9.00
Comments
From Smooth on Sat, Jun 25, 2011 at 23:38:38 from 67.2.109.45

So happy your girls are doing so well on their softball games. WAY to get in a run on a hot and busy day.

Good luck with the long run tomorrow! :)

Slow milesFast milesTotal Distance
16.000.0016.00

Adrenaline 2011 3 Miles: 16.00
Comments
From Andy on Sun, Jun 26, 2011 at 18:21:35 from 208.54.5.184

Very difficult run. I didn't start until 10 so the heat probably had something to do with it. Ran 1/2 on the LPT and the other half through town. It felt 10 degrees hotter on the LPT.

Slow milesFast milesTotal Distance
5.000.005.00

Short on time so just a quick 5. 

Adrenaline 2011 3 Miles: 5.00
Comments
From Kathie on Mon, Jun 27, 2011 at 17:36:20 from 97.126.218.13

Nice long run yesterday...looks like you are recovered from Ragnar, so what is next?

From Andy on Mon, Jun 27, 2011 at 18:27:14 from 208.54.5.228

I'm still feeling some fatigue. I have to keep reminding myself that it is alright to still be tired. I'm running the Legacy midnight half on July 15 then the timp half on July 30.

From Kam on Thu, Jun 30, 2011 at 17:35:30 from 68.66.163.179

Andy meant to say "winning the Legacy midnight half".

Slow milesFast milesTotal Distance
9.000.009.00

Running felt very unnatural this morning.  Never really got into a good flow and felt like I was laboring too much.  It really should not be this much work.  I hate it when I fall into these funks.

Adrenaline 2011 3 Miles: 9.00
Comments
From fly on the Wall on Tue, Jun 28, 2011 at 16:05:57 from 204.113.19.47

Funks will end. At least that's what I'm telling myself.

From DaleG on Tue, Jun 28, 2011 at 18:02:35 from 76.27.13.205

Dang funk's.

Slow milesFast milesTotal Distance
8.000.008.00

Just the usual.  Feeling really wiped out for some reason.

Adrenaline 2011 3 Miles: 8.00
Comments
From Smooth on Wed, Jun 29, 2011 at 22:56:35 from 67.2.109.45

May be it's the heat?

From allie on Wed, Jun 29, 2011 at 23:30:20 from 24.10.191.18

i agree with smooth. it's hot out there!

Slow milesFast milesTotal Distance
9.000.009.00

My form was not very fluid today.  It felt very choppy.  The break down in form is causing a lot of leg pain (knee, achilles, etc.).  I really want to be a runner again.

Adrenaline 2011 3 Miles: 9.00
Comments
From timp on Fri, Jul 01, 2011 at 10:46:39 from 144.189.100.26

maybe you need a week off or something like that. you are probably still feeling the affects of that relay you did recently.

From Smooth on Sun, Jul 03, 2011 at 00:56:40 from 67.2.82.242

Sorry you were not feeling it on this run. I am sure you will be back to your former running self soon!

Slow milesFast milesTotal Distance
9.000.009.00

Not enough time to get a full run in before the parade so I just got in what I could.  Busy day with a parade, softball practice, and fireworks at the golf course.

Adrenaline 2011 3 Miles: 9.00
Slow milesFast milesTotal Distance
18.000.0018.00

Absolutely brutal run on the LPT.  Pace was brutally slow and it was brutally hot.  I kept the pace slow intentionally at the beginning and it was unintentionally slow at the end.  I probably did not take enough fluid with me which did not help.  Found a park with a drinking fountain at the 11 mile mark on the LPT which helped alot.  Saw a water bottle on the side of the trail and I was very tempted to drink from it but new that somebody had probably ditched it for themselves during the run.

Adrenaline 2011 3 Miles: 18.00
Comments
From Smooth on Mon, Jul 04, 2011 at 02:19:51 from 67.2.98.185

Whoa! 3 brutals!!! Sounds horrible! I'm sorry! What time did you run? I heard the temp got up to 101 today!!! You are one toughie to run that many miles on the hottest day of the year!!!

Hope you got cooled off, drank something nourishing besides water (not soda) and are resting! Please have a relaxing and fun 4th of July!

From allie on Mon, Jul 04, 2011 at 17:40:14 from 24.10.191.18

it's the brutal runs that get you ready for the brutal races. nice job on hanging tough and getting it done.

From timp on Tue, Jul 05, 2011 at 09:39:16 from 76.97.185.123

good job getting in the 18 in the heat, Andy

Slow milesFast milesTotal Distance
9.000.009.00

Achilles were very sore for the first 3 miles.  Felt better once they loosened up but still bothered me throughout the run.  After the first few miles I started to get in a decent groove.  First time in a long time that running actually felt good. 

Adrenaline 2011 3 Miles: 9.00
Slow milesFast milesTotal Distance
5.004.009.00

Started with 2 easy miles to the LPT then ran 4 X 1 mile at half marathon pace with 1/2 mile jog in between.  Not really a tough work out but it has been such a long time since I have done any form of speed work that I wanted to ease into it.  First one was slow because I had a really hard time shaking off the rust and the pace did not feel natural.  The others felt a lot better and were much more consistent (6:35, 6:22, 6:24, 6:27).  Breathing was a little heavy and this was probably faster than my 1/2 marathon pace but it is at least a start.

Adrenaline 2011 3 Miles: 9.00
Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run. My legs were very tired.

Adrenaline 2011 3 Miles: 5.00
Comments
From DaleG on Thu, Jul 07, 2011 at 23:08:17 from 152.216.11.5

I feel the same way all the time. Tired, heavy legs.

Slow milesFast milesTotal Distance
4.500.004.50

Early morning softball games and too much work to get done before I go meant a very short run.  Debated whether or not I should even run but I decided that half of a run is better than no run.

Adrenaline 2011 3 Miles: 4.50
Comments
From Kam on Fri, Jul 08, 2011 at 14:55:05 from 68.66.163.179

When does the tournament circuit lighten up? It's hard to fit everything in.

Slow milesFast milesTotal Distance
13.000.0013.00

I decided to cut back on the long run today and give my body a chance to start feeling better again.  Ran out to the LPT.  First half of the run felt really good.  A little soreness in both achilles tendons but nothing major.  At the turnaround, I started to feel awful.  It was a struggle to finish the run.  This is really frustrating.  The pace wasn't horrible for a long run (7:50/mile) but it felt like I was crawling.

Adrenaline 2011 3 Miles: 13.00
Comments
From allie on Sat, Jul 09, 2011 at 12:47:19 from 24.10.191.18

sorry andy. it's good that you are giving your body a chance to rest a bit more though. maybe a few days completely off?

From Smooth on Sat, Jul 09, 2011 at 17:48:55 from 67.2.82.5

may be you need a running partner!?!

I find that it helps tremendously to have someone to run with, at least for me anyway!

Good to scale back and give the body some rest, it will thank you in the long haul!

Slow milesFast milesTotal Distance
0.000.000.00

Fever, chills, achey body, etc.  Hate being sick but am glad that I found the reason why my running has been off the past few days.

Comments
From Smooth on Mon, Jul 11, 2011 at 00:12:40 from 67.2.71.188

So sorry you are sick...no wonder your running was off! Hope you get feeling better soon!

From timp on Mon, Jul 11, 2011 at 13:12:56 from 98.92.221.238

I hope you feel better soon

From allie on Mon, Jul 11, 2011 at 13:47:31 from 161.38.218.168

sorry andy. feel better!

From Teena Marie on Mon, Jul 11, 2011 at 23:03:24 from 67.2.84.131

Hope you are feeling much much much better. :)

Slow milesFast milesTotal Distance
0.000.000.00

Fever got to 105 last night so I went to the Instacare.  They have no idea what the problem is so just gave me penicillin.  Seems like I can control the fever with Motrin and just waited too long to take it yesterday.  Friday night's race is now in doubt.  I'm really bummed because I have been looking forward to this one for a few months.

Comments
From allie on Tue, Jul 12, 2011 at 15:54:30 from 161.38.218.168

wow. i'm sorry. hopefully it's a fast turn around and you can still run on friday. most importantly though, rest well and feel better soon.

From Smooth on Tue, Jul 12, 2011 at 22:19:43 from 67.2.87.128

o man, so sorry! please take good care and feel better real soon.

My brother-in-law is flying in from Hong Kong on Fri. He wants me to find him a half marathon. So I suggested the midnight half at nsl (presumably the same one you're speaking of). Hope you have a quick turnaround and can still run it.

From DaleG on Wed, Jul 13, 2011 at 02:28:46 from 152.216.11.5

You can't catch a break.

Are you running the Boutiful handcart half?

From timp on Wed, Jul 13, 2011 at 10:46:52 from 144.188.24.26

get better soon

Slow milesFast milesTotal Distance
0.000.000.00

Still no running.  I think that I have an abscessed tooth.  Fever is mostly gone but my mouth is incredibly uncomfortable.  I have had very little to eat or drink since Saturday.  How realistic is it to race on Friday night?  I don't think I would be happy with running it just for the fun of it so may opt out of the race completely.

Comments
From Smooth on Wed, Jul 13, 2011 at 12:56:39 from 67.2.87.128

Is your appetite back now that the fever is gone? You still have a little under 72 hrs to get the body hydrated and nourished and get fully recovered.

But I can totally see how you wouldn't be happy to run it just for the fun of it. You are Andy!!! I, on the other hand, have no desire to race, so all my *races* are for fun! :)

At any rate, I think you are awesome! And I hope this *forced rest* does your body good and you're back to your former running self real soon! :)

From Andy on Wed, Jul 13, 2011 at 12:57:59 from 199.190.170.21

Kind of hard to explain but the top of my stomach feels really tight so I can't eat or drink very much at a time. I don't feel nauseous, just really hard to get anything down.

From Smooth on Wed, Jul 13, 2011 at 13:13:28 from 67.2.87.128

Hmmm, just eat and drink more frequently! Kinda hard when your mouth feels uncomfortable too. Sip lots of smoothies and shakes! :)

Hopefully the penicillin does its job to rid of the bugs that might be causing the abscess or tightness in the esophagus.

From Huans32 on Wed, Jul 13, 2011 at 18:45:18 from 138.64.8.51

Wow Andy. 105 would have anyone worried. And to throw in a race coming up at the end of the week. Alot of added stress. But your doing the right thing by resting. Good job on listening to your body. And getting some help. Hope you bounce back fast.

From Kam on Wed, Jul 13, 2011 at 19:47:29 from 68.66.163.179

Sorry you aren't feeling up to racing, Andy. Let me know if you want me to run your bib; the time will be quite a bit slower than your usual standards.

Slow milesFast milesTotal Distance
0.000.000.00

This month started out with such promise. Still no running and still no idea what is wrong with me.  Went to the er last night and the best guess is that I probably have an ulcer as a result of taking too much Motrin for the mouth pain.  Who knows?  I just want to be able to eat and drink comfortably.  Looking on the brightside, I have lost 11 pounds this week and am getting back to a weight that I am more comfortable with.  Most of it is probably loss due to dehydration but I will try to keep off what I can.

Comments
From Teena Marie on Fri, Jul 15, 2011 at 17:27:43 from 67.2.94.218

Oh Andy. I am so sorry that these last couple of weeks have been so miserable.

Sending you the bestest of my best vibes.

From Smooth on Fri, Jul 15, 2011 at 18:03:32 from 69.146.171.130

So sorry Andy! Tough way to loose weight! Get better soon!

From timp on Sun, Jul 17, 2011 at 00:31:50 from 98.183.37.200

yeah Andy- sorry you are going through a tough period. You'll be back and better than ever, I know.

From Kam on Sun, Jul 17, 2011 at 12:00:02 from 174.23.239.10

It was good to see you Friday night, and to meet Becky. She sure ran a good race. I hope you get the medical issue sorted out soon. Your weight loss plan isn't one I can recommend...

From allie on Sun, Jul 17, 2011 at 15:02:58 from 24.10.191.18

sorry about the rough month, andy. hang in there and feel better soon.

Slow milesFast milesTotal Distance
4.000.004.00

Felt very weak.  It was a real struggle just to get the miles in. Obviously, I am not 100% yet. 

Adrenaline 2011 3 Miles: 4.00
Comments
From Teena Marie on Mon, Jul 18, 2011 at 15:49:32 from 67.2.126.85

Your body went through the ringer. It'll all come back soon enough ... be good to it. :)

From Smooth on Tue, Jul 19, 2011 at 00:33:33 from 67.2.66.250

You will get there! Feeling better each and every day from here on out!

Slow milesFast milesTotal Distance
5.000.005.00

My resting heart rate is still 20-30 bpm too fast.  I'm guessing that my runs will not feel right until it comes back down.  The run was a little better today but still not feeling as energetic as I would like. 

Adrenaline 2011 3 Miles: 5.00
Comments
From fly on the Wall on Tue, Jul 19, 2011 at 10:55:57 from 204.113.19.47

Hang in there Andy. Other than the elevated heart rate, have the other symptoms gone away?

From Andy on Tue, Jul 19, 2011 at 11:18:16 from 199.190.170.24

The mouth is almost better. Went to the dentist and there was no abscess and he thinks it was just some kind of viral infection. My stomach/esophagus is still having issues when I swallow but it has improved.

From Kathie on Tue, Jul 19, 2011 at 13:05:28 from 97.126.212.205

Sorry to hear you are sick. I hope you get better soon it sounds like you have already been thorough a lot.

From Smooth on Tue, Jul 19, 2011 at 18:02:36 from 67.2.89.58

Hope you are getting plenty of rest and continue to feel better each day! No fun when you have difficulty with swallowing!

Get well soon!

Slow milesFast milesTotal Distance
5.000.005.00

I keep expecting the switch to be flipped and I miraculously feel better.  Didn't happen today.  Still feeling very weak while running.  I'm fine during the rest of the day but just no energy when I run.

Adrenaline 2011 3 Miles: 5.00
Comments
From Teena Marie on Wed, Jul 20, 2011 at 21:52:15 from 67.2.126.85

Give yourself a few more days! :)

Way to get out there!! :)

From Kam on Thu, Jul 21, 2011 at 11:20:21 from 68.66.163.179

Nice and easy, Andy. It's good to see you getting back on top.

From allie on Thu, Jul 21, 2011 at 22:23:34 from 24.10.191.18

nice to see you getting the miles back in. i agree with teena & kam -- just give yourself a bit more time...

Slow milesFast milesTotal Distance
5.000.005.00

Still searching for some energy.  Hoping I can find it before the half next weekend.  It is such a strange feeling for an easy 5 mile run to be so difficult.

Adrenaline 2011 3 Miles: 5.00
Comments
From Smooth on Fri, Jul 22, 2011 at 12:46:35 from 67.2.89.58

The energy will come back! Better and stronger each day!

What half are you running next weekend?

From Kathie on Fri, Jul 22, 2011 at 13:02:10 from 174.23.141.36

Ditto what smooth said.

I agree though my 4.5 miles today was harder than a lot of 15 mile runs I have done in the past...our only hope is the fact that it will get better!!!!

Slow milesFast milesTotal Distance
3.100.003.10

Ran the Handcart Days 5k with Emma and Gracie. They ran a much more controlled pace and did a lot better than they have in the past.  Emma had a 0.1 mile lead on us most of the time but we caught up during the last mile while she was taking a walk break.  Both finished in 32:40.  Gracie actually crossed the finish line before Emma but Emma's chip time was faster.  She ended up 3rd in her age group and Gracie was 4th.  I couldn't quite explain to my ultra-competetive, hate losing, spunky girl why she didn't get an award even though she beat Emma.  I guess the universe is trying to teach her a lesson on losing graciously.   

Adrenaline 2011 3 Miles: 3.10
Comments
From Teena Marie on Sat, Jul 23, 2011 at 23:04:30 from 67.2.126.85

Oh man ... my heart is breaking for Gracie!! Dang girl who took second place!!!! DANG HER!!!! It was all her fault!!!!

(Excellent time for your girls though!! Very cool!)

From Smooth on Mon, Jul 25, 2011 at 13:07:08 from 67.2.122.145

Oh man! I hate 4th place and I am a non-competitive, mature grown up. I feel for Gracie! So NOT fair!

There must've been a lot of runners for the 5K to use chip time! Dang!

You're an awesome dad!

Slow milesFast milesTotal Distance
5.000.005.00

Hoping for a double digit run but still not feeling it.  When my pace would get below 8:00/mile I would get light headed and felt like I was going to pass out.  Is this what it feels like to get old?

Adrenaline 2011 3 Miles: 5.00
Comments
From Kam on Tue, Jul 26, 2011 at 00:53:19 from 174.23.239.10

When you get old you'll have lots of hair growing out of your ears and nose, and very little on top.

Slow milesFast milesTotal Distance
5.000.005.00

Pretty much the same as yesterday.  It was a few seconds faster and didn't feel quite as bad but still not where I need to be.

Adrenaline 2011 3 Miles: 5.00
Comments
From DaleG on Mon, Jul 25, 2011 at 11:37:41 from 173.126.66.17

Keep it up man.

From timp on Mon, Jul 25, 2011 at 14:23:57 from 144.188.24.30

yeah man - keep plugging away

Slow milesFast milesTotal Distance
5.000.005.00

Much of the same.  Almost called it quits after a mile but decided to keep plugging along.

Adrenaline 2011 3 Miles: 5.00
Comments
From timp on Tue, Jul 26, 2011 at 14:21:32 from 144.188.24.30

are you still recovering from your cold a few weeks ago?

From Andy on Tue, Jul 26, 2011 at 14:43:32 from 199.190.170.28

I think it is somehow related. I feel fine but my heart rate is running about 25 bpm faster than it normally does. I probably won't be back to normal until that comes back down.

From timp on Tue, Jul 26, 2011 at 14:48:04 from 144.188.24.30

yeah something is still hanging on wearing you down. I hope you feel 100% again soon!

Slow milesFast milesTotal Distance
5.000.005.00

Marginally better than the past few days.  7:45 pace felt like 7:00 so my body is still out of wack.  If I don't recover completey in the next couple of days, do I still race on Saturday? 

Adrenaline 2011 3 Miles: 5.00
Comments
From timp on Thu, Jul 28, 2011 at 08:41:01 from 144.188.24.30

If you are paid up for it, I'd at least go and soak in the race experience. If you don't feel good, maybe run with a slower friend.

From Smooth on Thu, Jul 28, 2011 at 09:10:01 from 67.2.122.145

I think you will do better than expected. The course is worth the experience. Hope to see you there! Sending positive vibes your way!

From Kam on Thu, Jul 28, 2011 at 10:19:40 from 174.23.219.156

I'm glad you are feeling better, Andy. Ragnar sent us our 2nd place awards: green annodized batons. They are kind of cool, in a lame, running sort of way. I hadn't held a running baton since jr. high.

From allie on Thu, Jul 28, 2011 at 19:24:11 from 161.38.218.168

i am glad you are feeling better. i think if you feel up to it, you should race. the course seems gentle enough and you could just cruise through it at a comfortable pace and enjoy the experience. but don't push it if your body is resisting. i'm rather worried about running it on my bum leg -- maybe we should hang out at the back of the race...

From Andy on Fri, Jul 29, 2011 at 00:46:14 from 174.52.172.236

Kam - I was not aware that we took 2nd place. Was everybody else disqualified?

Allie - I'm almost convinced that my issue is 100% psychological. The most frustrating thing for me is that I think the course is lightening fast and I may not be able to take advantage of it. Hope your leg gets better quickly.

Slow milesFast milesTotal Distance
5.000.005.00

Still not feeling normal.  Ran the last 2 slightly downhill miles at 7:00/mile pace and it took a lot of effort.  Definitely not a sustainable pace.  This is so depressing.

Adrenaline 2011 3 Miles: 5.00
Comments
From Teena Marie on Fri, Jul 29, 2011 at 11:31:39 from 67.2.126.85

Any chance your airways are still mugged up after being sick for so long? When my asthma gets bad that is exactly how I feel when I try to run. Just far too much effort at paces that normally are sustainable. If you have anything congestion in your lungs, bronchioles, trachea, etc., I would be shocked if it didn't do the same thing.

Sorry you are feeling like this.

Are you still going to race tomorrow?

From Andy on Fri, Jul 29, 2011 at 12:44:41 from 159.212.71.173

It is not a breathing issue. I just feel really out of shape. My heart rate is still a little high which I think is making my body work too hard. The mystery is why my heart rate is not returning to it's normal level. I am still planning on "racing" tomorrow although I have a feeling it is not going to be pretty. It is hard going into a race where I was expecting a 1:25 and knowing that I will be lucky to break 1:35.

From timp on Fri, Jul 29, 2011 at 14:27:25 from 144.188.24.30

Good luck tomorrow Andy - you'll break out of this soon.

From DaleG on Fri, Jul 29, 2011 at 23:32:02 from 152.216.11.5

Good luck tomorrow, Andy. Try not to stress too much and have some fun. I hear it's going to be a fun race.

Race: Timpanogas Half Marathon (13.1 Miles) 01:29:56
Slow milesFast milesTotal Distance
0.0013.1013.10

How many race reports begin with "I didn't know what to expect from this race"?  For this race, I really didn't know what to expect.  After being sick a few weeks ago and virtually no running for the last 3 weeks I was extremely concerned about how I would do.  When I did run, I was barely able to get my pace under 8:00/mile.  Feeling like I was just being a big baby and had to start pushing myself again I decided that I would go out at a decent pace and try to hold on.  Stayed the night in Lehi so that we could get an extra hour of sleep.  Other than my legs feeling a little sore, I felt pretty good when I woke up.  Went outside to check the temperature and it was slightly warmer than I had hoped.  At the top of the canyon, it was a little cooler and the weather turned out to be good for most of the race.  The gun went off and I started the usual bobbing and weaving to get to my proper place in the pack. 

Mile 1: 6:10 - The first mile is a screaming downhill and I was moving really well.  This was a good sign considering how I have felt lately.  I knew this was way too fast but considering the downhill and adrenaline I was just going to go with it. 

Mile 2: 6:47 - The course leveled out a little and I got into a more comfortable pace.  Breathing was more labored than it should have been.

Mile 3: 6:43 - Similar elevation change as mile 2.  Just trying to hold a good 1/2 marathon pace.

Mile 4: 6:40 - Much of the same.

Mile 5: 6:20 - A little steeper downhill.  I focused on my leg turnover.  Every once in awhile I would slip back to my loping stride but would then force myself to take shorter, quicker strides.  I was able to pass a few people as I did this.  I also took my first GU at the aid station.  Earlier than I normally do but had to take advantage of where the aid stations were.

Mile 6: 6:22 - Very similar to mile 5.  I was starting to feel some burning in my legs and knew that the downhills were taking it's toll.  Happy to make it this far at this pace.

Mile 7: 6:32 - Still going and surprised I was able to maintain the pace.  Hit the halfway mark at 42:30 and thought that I could still come in around 1:26 after I gave back a little once the course flattens out.

Mile 8: 6:46 - We left the canyon and the course is beginning to flatten out.  It got warm through here but quickly cooled again once we hit the trail and had a good amount of tree cover.

Mile 9 : 7:18 - A lot more uphill than I expected.  I really struggled with the climb.  My breathing became really labored and the effects of all of the downhill reared it's ugly head.  My focus was to get to the top of the hill and then hope that I would recover well enough to take advantage of the downhill.  The highlight of the whole race happened in this mile as I saw Smooth ahead of me.  I didn't think it was her at first because I was shocked that it was this late in the race when I caught up to her and could not believe how well she was moving. 

Mile 10: 7:28 - My legs would not respond when I asked them to move again after cresting the hill.  There was just nothing there.  I'm sure the lack of mileage this month is the culprit in addition to the pounding of the first half of the race.

Mile 11: 7:18 - Having given up on the race, I just wanted to finish under 1:30.  It felt like I was crawling.  Everybody else must have experienced the same thing because very few people passed me.

Mile 12: 7:31 - Just plugging along.

Mile 13.1: 7:52 (7:09 pace) - At the 12 mile mark, I knew I had to start moving if I wanted to come in under 1:30.  Picked up the pace a little.  I'm not sure of my exact time because I forgot to stop my Garmin but I'm pretty sure it is just under 1:30.

Bummer of a race but it is exactly what I expected.  I had hoped for 1:25 but knew that it was not going to happen.  The good news is that I was able to hold a decent pace and push myself for 2/3 of the race.  Considering how I have felt for the last 3 weeks that is a big improvement.  Maybe I was just being a baby and was afraid to put in the effort I should.

I would have liked to stay at the end a little longer to see Smooth finish but I had kids waiting in the hotel and I needed to get back to them.  Hoping that she finished as strong as she looked when I saw her on the course.

Adrenaline 2011 3 Miles: 13.10
Comments
From Rob on Sat, Jul 30, 2011 at 16:38:32 from 204.15.86.95

Nice job, you summed up how I felt much better than I did myself. Course was definitely harder than I was led to believe.

From Kelli on Sat, Jul 30, 2011 at 16:51:56 from 71.219.99.3

Smooth has not replied, but she finished STRONG, as always!!!

Nice job on the race, I believe the ending was tough. There was more up in there than I thought (I ran the full and I do not remember that much down at the beginning!!!) I think your comments about the end were true, pretty much everyone slowed!

REST WELL!!!

From JD on Sat, Jul 30, 2011 at 17:50:26 from 71.37.96.194

Nice job Andy. Kind of a nice break through after feeling so blah the past few weeks. Must have felt nice to move through 13 miles so quickly!

From Steve Piccolo on Sat, Jul 30, 2011 at 17:54:25 from 67.2.46.110

Nice job, Andy! Sub 1:30 is great.

From Teena Marie on Sat, Jul 30, 2011 at 18:22:31 from 67.2.79.18

Is "stud muffin" a term that is still used? Or does it age me?

Seriously ... you are AWESOME!!!

You were so sick this past month. You did INCREDIBLE!!! :) :) :)

From Kelli on Sat, Jul 30, 2011 at 18:28:05 from 71.219.99.3

STUD MUFFIN???? Oh my, Teena, that is an oldie!

From Tom on Sat, Jul 30, 2011 at 18:58:23 from 67.199.180.90

Nice job Andy. Great you could hang in there even when things got tough after mile 9 and still snag the sub 1:30.

From Rachelle on Sat, Jul 30, 2011 at 22:32:14 from 66.7.127.115

Congrats! I wish I could have hung onto you and beat the 1:30! Nice job though, you are a great runner.

From DaleG on Sun, Jul 31, 2011 at 01:37:09 from 71.199.57.238

I am impressed with your time considering the lack of running after being so sick. You did very well in my book. Well done, Andy!

From timp on Sun, Jul 31, 2011 at 09:26:56 from 99.110.188.230

Nice job, Andy. Sounds like you did your best on a challenging course, especially with the recent illness.

From allie on Sun, Jul 31, 2011 at 12:28:50 from 24.10.191.18

great job, andy. you've had a rough few weeks leading into this race, and sub-1:30 is very solid. i liked your commentary about mile 9 and the effects of the downhill rearing its ugly head. i felt the exact same way. those final few miles were tough!

From MarcE on Sun, Jul 31, 2011 at 15:03:26 from 204.16.82.120

That's a great race in my book! Welcome back, Andy!

From Smooth on Mon, Aug 01, 2011 at 20:11:56 from 67.2.116.101

Andy ~ I was so so so so happy to see you! :) :) :)

Those rolling hills on the parkway were real buggers after all the downhill in the canyon. That uphill at mile 12 was mean! You powered thru nicely! GREAT job consider all you've been through the last few weeks! CONGRATZ on getting the sub 1:30! :)

From Kathie on Mon, Aug 01, 2011 at 20:15:51 from 97.126.210.248

Great race Andy, from your time you would have never known you were so very sick.

From Kam on Thu, Aug 04, 2011 at 16:21:23 from 68.66.163.179

That's a nice comeback race for you, Andy. That course looks intriguing, with the hard stuff after screaming down the canyon.

Slow milesFast milesTotal Distance
5.500.005.50

Great run in Garden City with Becky.  Absolutely perfect running weather.  My calves are really sore but everything else feels good.  Hope to stretch them out really good today on the wakeboard.

Adrenaline 2011 3 Miles: 5.50
Comments
From timp on Tue, Aug 02, 2011 at 11:46:30 from 144.188.24.25

glad to see you got in an enjoyable one -

From Smooth on Tue, Aug 02, 2011 at 23:24:23 from 67.2.116.101

Sounds like you are having a fun time! How was wake boarding?

Slow milesFast milesTotal Distance
5.000.005.00

Definitely not the best start to the month.  Didn't drink nearly enough water while at Bear Lake and could feel the effects.  Legs feel a little sore and dead.  I need to start climbing myself out of this hole I have put myself in.

Adrenaline 2011 3 Miles: 5.00
Comments
From Rhett on Thu, Aug 04, 2011 at 13:00:04 from 74.32.220.216

I'm sure my hole is just as deep as yours. Lets start climbing.

Slow milesFast milesTotal Distance
6.000.006.00

My legs felt very sore this morning.  Is it possible that I am still recovering from the half on Saturday or am I just old and out of shape?  Took a little detour to extend the run to 6 miles instead of 5.  Really want to get back up to 9/day.  I was almost there at the beginning of July.

I am looking at the Mt. Nebo half in September.  Anybody familiar with how steep the canyon is?  Based on gmap-pedometer, it is a very significant downhill but I am not sure that is accurate.

Adrenaline 2011 3 Miles: 6.00
Comments
From Tom on Fri, Aug 05, 2011 at 13:49:38 from 67.199.180.90

Andy I've run down this Payson canyon route a ton of times. It is VERY steep (5-10% grade) especially the first 8 or 9 miles. This maybe the fastest 1/2 course in the state, but also the most likely course on which to get seriously injured. Be very careful if you run this one and make sure you do some steep downhill training runs beforehand, otherwise you'll likely be even more sore afterward than after SGM

From Andy on Fri, Aug 05, 2011 at 13:51:53 from 199.190.170.21

Thanks, Tom. gmap-pedometer showed an average of 5+% grade and what you say confirms it is correct. I think Spanish Fork is on the same day and I was thinking of that one as well. I'm assuming you will be running that one.

From Tom on Fri, Aug 05, 2011 at 14:48:52 from 67.199.180.90

Yeah Spanish Fork 1/2 is probably the best bargain around as far as the price and quality of how the race is organized, prizes, etc. But it's certainly not a PR course, out-and-back with a loop in the middle, slower than a true flat 1/2 because of the hills in the middle.

Looking at my schedule I actually have a 22-23 miler planned for that week so I don't know that I'll be racing anything. I'm actually looking for a 1/2 to race the week before.

From Smooth on Sat, Aug 06, 2011 at 15:23:13 from 67.2.98.112

Spanish Fork has a new course this year eliminating the *lollipop hill loop*. Great hometown feel and organization. It makes for a perfect tempo run or tune up race. Wish I was running it this year!

Slow milesFast milesTotal Distance
11.000.0011.00

I feel like I am soooooo out of shape.  I feel weak from head to toe.  I have got to find some kind of motivation.  This is driving me nuts.

Adrenaline 2011 3 Miles: 11.00
Comments
From Smooth on Sat, Aug 06, 2011 at 15:24:32 from 67.2.98.112

Signing up for races might help. A harem lunch definitely will help! :) :) :)

From Teena Marie on Sun, Aug 07, 2011 at 12:51:59 from 67.2.120.31

I full-heartedly agree with Smooth!!

I only have until Thursday. Can we have the lunch? Pretty pretty please.

From Andy on Sun, Aug 07, 2011 at 13:30:47 from 159.212.71.77

Tuesday or Wednesday work for me.

From Teena Marie on Sun, Aug 07, 2011 at 13:35:19 from 67.2.120.31

Sweet!!

I will talk to Smooth and Kathie! (Also, is Becky available?) :)

Slow milesFast milesTotal Distance
8.000.008.00

No more being a baby.  Time to start running again.  Felt like I put in a decent effort but was only able to maintain a 7:50/mile pace.  It felt closer to 7:20 effort.  Surprising how much the fitness level seemed to drop off.

Something about seeing the family taking their goats for a walk always cracks me up.  Their is just something about 5 goats on a leash that is funny.

Just noticed that I ran 8 miles on 8/8.  Completely coincidental.

Adrenaline 2011 3 Miles: 8.00
Comments
From timp on Mon, Aug 08, 2011 at 15:14:41 from 144.188.24.32

nice job getting after it, Andy. You'll get the mojo back soon I'm sure.

From Smooth on Mon, Aug 08, 2011 at 15:40:55 from 67.2.98.112

5 goats on a leash walk...some people are just too funny!

Hey, I didn't realize I ran 8 on 8/8 too! You know that is a good omen in Chinese...means you are getting your mojo back!

Slow milesFast milesTotal Distance
8.000.008.00

Both uphill and downhill have become a weakness for me.  I need to tackle this head on so I am going to start incorporating the weekly run to Mueller Park into my training.  Going up was hard but wasn't too bad.  Coming down was a little more difficult than I anticipated.  My legs are not strong enough to generate a fast enough turn over to run efficiently downhill.  It will come back eventually.

Adrenaline 2011 3 Miles: 8.00
Comments
From Kam on Tue, Aug 09, 2011 at 14:28:47 from 68.66.163.179

Are you going to the ball diamonds or the canyon? Either way, that's a pretty good pull. I hate the last bit of climb to the Davis Boulevard level.

From Andy on Tue, Aug 09, 2011 at 14:32:48 from 199.190.170.30

From my house to the top of the hill (right before it drops down to Bountiful Blvd.) is 4 miles so that is my turnaround point. I agree with the hill right before Davis. Once I get past that it is a grind but not too steep.

From timp on Wed, Aug 10, 2011 at 16:16:29 from 144.188.24.25

4 miles uphill? dang

Slow milesFast milesTotal Distance
8.000.008.00

Ran down to the LPT.  First 6 miles felt pretty good but the last 2 were a real struggle.  Not sure what happened but it was like somebody flipped a switch and I suddenly lost all of my energy.  At the time, I was wishing that it was only a 7 mile run but am glad that I had the extra mile so I had the opportunity to practice the mental battle.

Adrenaline 2011 3 Miles: 8.00
Comments
From timp on Thu, Aug 11, 2011 at 13:05:12 from 144.188.24.29

Mentally tough is what we need to be when we race, so good job Andy!

From allie on Fri, Aug 12, 2011 at 00:29:28 from 24.10.191.18

yes, good practice for race day. nice job fighting the battle.

Slow milesFast milesTotal Distance
5.000.005.00

Usual 5 mile loop.  A little sluggish to start but the last 2 miles felt really good.  I wore my heart rate monitor just for fun.  My HR seemed reasonable for the pace but what do I know?

Adrenaline 2011 3 Miles: 5.00
Slow milesFast milesTotal Distance
15.000.0015.00

My endurance is non-existent.  I really struggled through this run.  A 15 mile run used to be a nice relaxing run.  Ran at a pretty leisurely pace but still had troubles the last few miles.  Seriously considered walking the last mile but decided I just wanted the run to be done sooner so I ran it.  This is all part of the rebuilding process so I am not overly concerned.

Adrenaline 2011 3 Miles: 15.00
Comments
From Teena Marie on Sat, Aug 13, 2011 at 16:14:35 from 208.54.39.203

Someone with zero endurance cannot run 15 miles. Silly silly silly. :)

From timp on Sat, Aug 13, 2011 at 20:35:04 from 99.110.188.230

nice job getting it done Andy -

From allie on Sun, Aug 14, 2011 at 16:04:17 from 24.10.191.18

nice job, andy. you are doing great. i agree with teena in that you can't run 15 miles if your endurance is non-existent :)

From Smooth on Sun, Aug 14, 2011 at 21:03:50 from 67.2.107.143

I am glad you are not overly concerned because we believe in you and you HAD the endurance to run 15! NICE job, Andy!

Slow milesFast milesTotal Distance
8.000.008.00

One of those runs that seemed to take forever.  Some days the miles fly by and some days they slog on forever.  Felt decent during the run but nothing spectacular.

Adrenaline 2011 3 Miles: 8.00
Comments
From timp on Mon, Aug 15, 2011 at 13:37:15 from 144.188.24.33

I know what you mean --= nice start to the week

From Kam on Tue, Aug 16, 2011 at 00:07:07 from 67.2.32.146

Sounds like a normal run to me...

From Rhett on Tue, Aug 16, 2011 at 19:24:09 from 216.67.218.91

Good job getting it done Andy.

Slow milesFast milesTotal Distance
8.000.008.00

Good run up to Mueller Park.  After 1/2 mile I noticed a runner behind me so it forced me to keep the pace honest.  He followed me until the start of the big climb but I never looked back so I assumed he was there the entire time.  Of course, it would have been better to let him catch up so I would have a running partner.  Being anti-social isn't always the best thing.

Adrenaline 2011 3 Miles: 8.00
Comments
From timp on Wed, Aug 17, 2011 at 14:40:10 from 144.188.24.31

I always use other runners like that - funny, they never know it is a race. :)

From Rhett on Wed, Aug 17, 2011 at 17:27:42 from 216.67.218.91

It's the natural competitor in you. That's what makes you such a great runner.

Slow milesFast milesTotal Distance
7.000.007.00

Dropped Ash off at his grandpas to mow the lawn and decided to run while he was mowing.  My plan was to run 5 easy miles but my Garmin was dead so I had to guess on the turnaround.  I was feeling pretty good so I decided to stretch it to 6 miles.  Mapped the run when I got home and realized it was actually 7 miles.  Legs were a little sore (as expected) but I felt really good during the run.  Most exciting moment came towards the end of the run when I was bit by a wasp.  I'm sure I looked pretty cool while jumping around.

Adrenaline 2011 3 Miles: 7.00
Comments
From timp on Thu, Aug 18, 2011 at 12:59:41 from 144.188.24.29

souns like a good one -- except the sting

From Rhett on Thu, Aug 18, 2011 at 13:45:51 from 216.67.218.91

OUCH! I'm not sure exciting would be the word I'd use for being stung by a wasp.

From allie on Thu, Aug 18, 2011 at 18:46:58 from 24.10.191.18

youch. sorry. but nice job on the run!

Slow milesFast milesTotal Distance
5.000.005.00

Just a nice and easy paced run.  Legs felt tired and heavy.

Adrenaline 2011 3 Miles: 5.00
Comments
From timp on Fri, Aug 19, 2011 at 15:44:35 from 144.188.24.32

well you felt good yesterday - I usually don't have two in a row....

Slow milesFast milesTotal Distance
16.000.0016.00

Becky was running the Hobblecreek half so I decided to run the last 8 miles with her.  In order to get to mile 5 I had to run the last 8 miles of the course backwards.  It worked well for my weekly long run.  Dropped her off at the bus loading then killed some time at Walmart because I didn't want to get up there too soon.  Got back to the bus loading area at 6 and saw a ginormous line of people still waiting to get on a bus with no buses in sight.  Figured it was probably going to be a late start.  Started my trek up the canyon even though I knew there would be a good break between my first 8 and last 8 miles.  Kept the pace at a nice and relaxing 8:30 most of the way up.  The climb wasn't too bad but the moster headwind was a bit rough.  Started thinking how fast this race could be if the tailwind coming down held up.  Felt surprisingly good on the way up.  Thought of running up as far as I could before meeting Becky but wasn't sure if I could hold the pace coming back down if I put too many miles in beforehand.  After running 8 miles I stopped and walked for a mile to the mile 4 marker.  Turned and walked back down to the 5 mile marker and waited for the racers to come down.  There was another guy there doing the same thing I was doing so we chatted for awhile.  As usual, Becky arrived earlier than expected.  She averaged 7:10/mile for the first 5 miles.  We held the pace for the first half mile but then it started to slow to a more reasonable pace.  We were still moving pretty well.  We maintained something around 7:30-7:40 effort for the next 5 miles.  Once we hit mile 10 she started to slow a little to 7:55.  It is probably about the right way to run this course.  Hit the first few miles hard then hold on the best you can.  With 0.2 to go I slapped her on the butt and told her to start pushing.  She finished well with a PR of 1:37:27.  Apparently, I wasn't as nice as I could have been during the race.  It came with the best of intentions but telling her that her knee was going to hurt whether she ran fast or slow so she may as well run fast and that she was faster than this and she had to push harder was not as well received as I thought it would be. 

I felt better during this run than I have in awhile.  I wish I would have gone further up the canyon and put in a few more miles but I had no idea I would feel this good.  If I knew how good I would I feel, I would have prepared better and would run the Keercelbboh marathon.

Adrenaline 2011 3 Miles: 16.00
Comments
From Smooth on Tue, Aug 23, 2011 at 17:57:07 from 174.27.193.15

You're in great shape! Funny how when you're not *racing*, your mind is so much more relaxed and the running feels good! Yah, you should've run the Keercelbboh Marathon! :)

CONGRATZ to Becky. She did AWESOME!!! WOW!!! 1:37:27 is IMPRESSIVE!!! I'm sure she forgave your *suck it up and go get'er* coaching! :)

Slow milesFast milesTotal Distance
4.003.007.00

First day of school for the kids so I have to get in the habit of starting my run 2 hours earlier. Started with 3 easy miles then made an attempt at a tempo run.  I only planned on 3 miles at tempo pace because it has been so long since I have done anything resembling speed work.  The pace was definitely slower than what I wanted but it is what I expected (6:41, 6:34, 6:34).  It felt good to get the legs moving.  I have a long way to go to get where I want to be.

Adrenaline 2011 3 Miles: 7.00
Comments
From Kelli on Mon, Aug 22, 2011 at 14:05:40 from 71.219.67.82

That is actually pretty cruising, I think! School starting is a good thing, life can get back to normal. It just does not feel normal yet, right? Mine start next week. YEAH!!!

From allie on Mon, Aug 22, 2011 at 14:08:57 from 161.38.218.168

nice pace for the tempo. you are on your way!

From timp on Tue, Aug 23, 2011 at 11:20:00 from 144.188.24.33

on the way for speedy fall races - good job getting it done

Slow milesFast milesTotal Distance
8.000.008.00

One of those runs where you just put it in cruise control and plug away.  I can't think of one interesting thing that happened during the run.  Ran the usual route at the usual pace.

Adrenaline 2011 3 Miles: 8.00
Comments
From Smooth on Tue, Aug 23, 2011 at 17:26:07 from 174.27.193.15

Sometimes *usual* is all good! Interesting thing is over-rated! :)

From allie on Tue, Aug 23, 2011 at 23:20:42 from 24.10.191.18

nice running, andy. it's these types of runs where the best thinking takes place.

From Kam on Thu, Aug 25, 2011 at 00:45:06 from 174.23.127.3

Not one interesting thing? You didn't find a penny? Almost step in dogcrap? See a roadkill? Get an insect bite or sting?

Slow milesFast milesTotal Distance
8.000.008.00

Ran an abbreviated version of my hill run.  Ran from home to Davis Blvd. then ran along Davis to 500 S.  Same mileage as the regular hill run but not as much climbing.  On the way up I decided to push as hard as I could up the steepest half mile from Orchard to Davis.  I was a little disappointed that my heart rate only got up to 173.  That indicates that I need to work on my mental fitness as well.  I felt like I was pushing it to the max but apparently I could have pushed harder. Good solid effort and the burning in my lungs felt good.

Adrenaline 2011 3 Miles: 8.00
Comments
From RivertonPaul on Thu, Aug 25, 2011 at 16:20:27 from 67.42.27.114

Thanks for the well wishes.

From timp on Thu, Aug 25, 2011 at 18:58:24 from 144.188.24.29

nice running Andy

Slow milesFast milesTotal Distance
6.000.006.00

Was late getting out the door so I could only fit in 6 miles.  Still trying to adjust to the school schedule.  First mile was a little slow but the rest of the run felt good.  Ankles and achilles are a little tender.  Nothing serious, just making note of it.

Adrenaline 2011 3 Miles: 6.00
Comments
From Smooth on Fri, Aug 26, 2011 at 13:33:35 from 75.162.91.253

Good runs this week. First week of back to school for the kids can be crazy.

Slow milesFast milesTotal Distance
15.000.0015.00

Went to the LPT and put in a few miles.  The parkway trail was more busy today than I have ever seen it.  Kept the pace just under 8:00/mile and it felt harder than it should have.  Just noticed that this is the 3rd week in a row that I finished with exactly 44 miles.  Purely coincidental.  I would like to get 15 miles/week more.  Maybe one day.

Adrenaline 2011 3 Miles: 15.00
Comments
From timp on Sat, Aug 27, 2011 at 17:57:00 from 99.110.188.230

nice miles Andy --

Slow milesFast milesTotal Distance
6.000.006.00

Felt a very small hint of coolness in the air.  Original plan was for a tempo run but just wasn't feeling it this morning.  Ended up just running a relaxing 6.  The first 3 miles were ridiculously slow.  That is why I decided to push the tempo run to a different day.

Adrenaline 2011 3 Miles: 6.00
Comments
From timp on Mon, Aug 29, 2011 at 13:11:54 from 144.188.24.25

fall is coming - someday

From allie on Mon, Aug 29, 2011 at 13:24:10 from 161.38.218.168

i felt that hint of coolness as well. i welcome fall, as long as it's pleasant. i'm not quite ready to deal with the cold again.

good run this morning -- you are always so in-tune with your body. no harm in saving the tempo for another day.

Slow milesFast milesTotal Distance
4.004.008.00

Warmed up with 3 easy miles then ran 4 miles at tempo pace.  Started out too fast but it didn't feel too bad.  Eventually settled into a decent pace and finished the first mile in 6:24.  Felt good through the second mile which came in at 6:25.  Something happened during the 3rd mile and I felt like I was running in mud.  My legs had no energy at all.  Struggled to finish in 6:38.  Seriously considered bagging the rest of the run at that point but the start of the 4th mile is down an overpass so I thought that would help jump start my legs.  Was able to get into a decent rhythm and finished the last mile in 6:23 (slightly aided).  Really not sure what happened during mile 3. That portion of my route has always been my least favorite so maybe that had something to do with it.  We are doing a 4 mile hike for a "team building" activity at work today so maybe running hard this morning was not the best idea.

Adrenaline 2011 3 Miles: 8.00
Comments
From allie on Tue, Aug 30, 2011 at 10:41:17 from 161.38.218.168

awesome tempo run, andy. way to bounce back after that third mile and finish strong. have fun on your hike. i wish my work did that...

From Tom on Tue, Aug 30, 2011 at 11:25:16 from 137.65.56.2

Great workout Andy, always nice to gut it out through the hard parts and finish strong.

From timp on Tue, Aug 30, 2011 at 15:05:50 from 144.188.24.25

good tempo Andy. I think you may be onto something about the part of the route. I have parts of a lot of routes where I just dislike and they are hard to keep up a pace in them.

Slow milesFast milesTotal Distance
8.000.008.00

Right achilles tendon has been sore for a few days and it was a little worse today.  My shoes are getting towards the end of their life so that may be the culprit.

Adrenaline 2011 3 Miles: 8.00
Slow milesFast milesTotal Distance
8.000.008.00

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

Adrenaline 2011 3 Miles: 8.00
Comments
From timp on Fri, Sep 02, 2011 at 15:50:08 from 99.110.188.230

take care of that achilles Andy!

Slow milesFast milesTotal Distance
14.000.0014.00

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

Adrenaline 2011 3 Miles: 14.00
Comments
From DaleG on Sun, Sep 04, 2011 at 18:00:13 from 71.199.57.238

I'm glad it's finally beginning to cool down. Nice run. Too bad about the sore ankles.

From Kam on Wed, Sep 07, 2011 at 14:28:39 from 68.66.163.179

Yeah, from now until early November, things are fantastic.

Slow milesFast milesTotal Distance
8.000.008.00

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

Adrenaline 2011 3 Miles: 8.00
Slow milesFast milesTotal Distance
7.300.007.30

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

Adrenaline 2011 3 Miles: 7.30
Comments
From timp on Tue, Sep 06, 2011 at 10:54:27 from 144.188.24.29

sounds fun Andy!

From DaleG on Tue, Sep 06, 2011 at 13:10:53 from 71.199.57.238

Right on! I keep seeing advertisements for this race, but just where is Mt. Nebo?

From Smooth on Tue, Sep 06, 2011 at 23:02:56 from 174.27.216.165

GOOD LUCK! Can't wait to see how you do in this inaugural half. They did give out nice medals for its sister 1/2, the Timp Half.

Here's to no more leg soreness! :)

From allie on Tue, Sep 06, 2011 at 23:26:24 from 24.10.191.18

sounds like fun. good luck!

Slow milesFast milesTotal Distance
0.000.000.00

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

Comments
From timp on Wed, Sep 07, 2011 at 12:47:23 from 144.188.24.33

it'll be good for your legs for the half this weekend.

From allie on Wed, Sep 07, 2011 at 16:08:58 from 24.10.191.18

sometimes life gets in the way, and that's okay. good luck to your girls at their softball games.

Slow milesFast milesTotal Distance
7.200.007.20

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

Adrenaline 2011 3 Miles: 7.20
Comments
From timp on Fri, Sep 09, 2011 at 08:49:46 from 99.110.188.230

good job getting it done Andy - good luck on the race tomorrow!

From Huans32 on Fri, Sep 09, 2011 at 08:59:54 from 138.64.8.51

Got a race tomorrow Andy?? Good luck bro.

Slow milesFast milesTotal Distance
5.000.005.00

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

Adrenaline 2011 3 Miles: 5.00
Comments
From Rachelle on Fri, Sep 09, 2011 at 20:54:19 from 66.7.127.115

I'll probably see you in the am but if not good luck! I have a feeling you will really suprise yourself.

From Kelli on Sat, Sep 10, 2011 at 19:19:13 from 71.219.67.175

OK, waiting on that race report!!!! AWESOME JOB!

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

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

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

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

Mile

Split

HR

1

0:06:27

148

2

0:06:05

164

3

0:06:15

158

4

0:06:01

157

5

0:06:15

158

6

0:06:21

156

7

0:06:17

158

8

0:06:27

162

9

0:06:16

163

10

0:06:23

167

11

0:06:32

168

12

0:06:29

171

13

0:06:08

175

 

Adrenaline 2011 3 Miles: 13.60
Comments
From allie on Sun, Sep 11, 2011 at 10:48:38 from 24.10.191.18

nice race, andy. i'm glad you felt good about the effort. you maintained a great pace all the way through. let those calves have a nice rest! i'm curious though, with all that downhill...no quad soreness?

From Andy on Sun, Sep 11, 2011 at 11:09:16 from 174.52.172.236

I expected significant quad soreness but there is surpringly very little. My calves seemed to have taken the brunt of the pounding.

From Teena Marie on Sun, Sep 11, 2011 at 11:20:25 from 174.27.200.245

WAHOO!!!!! LOVE LOVE LOVE this!!!!! :) :) :)

I also LOVE the race goal. I am definitely going to borrow that one OFTEN!!! "Finding the right pace." HEY ... that would be a killer blog title!!!

Congrats!!! That is just plain AWESOME!

From Rachelle on Sun, Sep 11, 2011 at 11:33:52 from 66.7.127.115

Congrats Andy! You ran such a consistant race. I am so impressed with your consistancy and how well you know your body. I am still working on that but it is fun to have people to look up to and learn from. It was fun to chat with you a bit (hopefully I didn't bug you too much) and I am very excited to see what your future holds. You are a great runner.

I am somewhat glad to hear that your calves are sore too. For a minute yesterday I feared I had pulled something because my calves seemed to take the majority of the beating as well.

From MarcE on Mon, Sep 12, 2011 at 08:51:07 from 204.16.82.120

Excellent race, Andy! Glad to see you were hitting on all cylinders!! Way to go! Great report.

From Jeff L on Mon, Sep 12, 2011 at 09:28:18 from 74.81.227.108

Nice job. That course sounds crazy.

From Kam on Mon, Sep 12, 2011 at 10:39:09 from 174.23.126.192

I'm glad to see your race report, Andy. Nicely done. Give those calves a couple of easy days, and you'll be flying up and down 1800 S with ease.

From Tom on Mon, Sep 12, 2011 at 11:32:24 from 137.65.56.2

Great job Andy and I'm happy to hear you didn't get beat up too bad. That is one crazy downhill course but as fun as an amusement park ride if you can survive in one piece.

From timp on Mon, Sep 12, 2011 at 14:14:43 from 144.188.24.32

great race Andy! Nice job pushing until the end.

From JD on Mon, Sep 12, 2011 at 17:06:34 from 70.96.78.149

Congrats on what sounds like a gruelingly downhill race! It's great you felt good those last couple of miles.

From JulieC on Mon, Sep 12, 2011 at 18:35:09 from 70.56.111.167

Andy, haven't met you but WOW!! I mean to start out conservative pick it up then ease up then kick it in gear that last mile that is impressive!! sorry about your calves. Downhill is NOT easy ON THE BODY!! Congrats!! : D

From Clay on Mon, Sep 12, 2011 at 20:34:48 from 166.205.10.250

Nice race Andy! It sounds like a tough downhill course! Keep at the training and just stay consistent and you'll get there!;)

From DaleG on Tue, Sep 13, 2011 at 15:22:10 from 71.199.57.238

Awesome job, Andy!!! Congrats on placing second in your AG.

Your comment about how sore your calves are tells me that I don't use my calf muscles enough, because they are rarely sore after a race, but everything else IS really sore.

From Smooth on Wed, Sep 14, 2011 at 17:11:49 from 174.27.201.64

AWESOME JOB, Andy!!! So happy your found the pace, so consistent and finished strong on that punishing downhill course! EXCELLENT performance!!! :)

Slow milesFast milesTotal Distance
0.000.000.00

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

Comments
From allie on Mon, Sep 12, 2011 at 10:54:50 from 161.38.218.168

congrats on boston. did the registration process go smoothly?

you are smart to take the day off -- my calves were blown out after SLC 1/2 this spring. i ran on them anyway (extremely painful) and then got a stress fracture as a badge of stupidity. staying healthy is #1!

From Andy on Mon, Sep 12, 2011 at 13:16:48 from 199.190.170.29

The process was smooth. I am still waiting for them to verify and accept my application but there were no issues with submitting the application.

I have many stupidity badges and have become a little more cautious in my old age.

From fly on the Wall on Mon, Sep 12, 2011 at 19:15:07 from 204.113.19.47

Go Boston! What qualifying time did you use?

"in my old age" You mentioned your "old" age above and in your race report but you aren't even a master's runner yet, are you?

By the way, the last section of the Jordan River Parkway - Legacy Parkway trail is almost complete. Soon you will be able to run south into Salt Lake and I will be able to run north into Davis County all on weed free pavement.

From Andy on Mon, Sep 12, 2011 at 19:53:00 from 208.54.5.219

I have one week left in the sub-masters category. I'm not dealing well with the thought of starting a new decade.

From Andy on Mon, Sep 12, 2011 at 19:55:06 from 208.54.5.219

Oh yeah, I used my 2:59 from SGM last year. I had the BQ-20 since I will be 40 when I run Boston.

From Rachelle on Mon, Sep 12, 2011 at 20:57:59 from 66.7.127.115

Awww yay for Boston! I am so excited for you. I have to wait until Friday and hope that it's still open.

My left calf/shin is rediculously sore. Elliptical for me all week until I am daring enough to reasses if I did some major damage.

From fly on the Wall on Mon, Sep 12, 2011 at 22:22:01 from 166.70.192.189

Look at it this way, you will always be younger than I am.... and faster.

Slow milesFast milesTotal Distance
5.000.005.00

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

Adrenaline 2011 3 Miles: 5.00
Comments
From Smooth on Wed, Sep 14, 2011 at 17:14:31 from 174.27.201.64

Looks like you're recovering nicely!

YAY for registering Boston with first priority! I hope I get in as it might be my last Boston for awhile! It will be so fun to have you there in 2012!!!

Slow milesFast milesTotal Distance
5.000.005.00

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

Adrenaline 2011 3 Miles: 5.00
Comments
From allie on Thu, Sep 15, 2011 at 22:09:18 from 24.10.191.18

wow, that was a rough half marathon! just keep easing back into it -- you are being very smart.

From DaleG on Fri, Sep 16, 2011 at 02:40:20 from 152.216.11.5

What Allie said.

Slow milesFast milesTotal Distance
5.000.005.00

Adrenaline 2011 3 Miles: 5.00
Slow milesFast milesTotal Distance
3.000.003.00

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

Adrenaline 2011 3 Miles: 3.00
Comments
From DaleG on Sun, Sep 18, 2011 at 20:13:13 from 71.199.57.238

It better be better. Just kidding. I'm glad you took it easy.

From Kam on Wed, Sep 21, 2011 at 11:41:20 from 68.66.163.179

Definitely a punishing half marathon. You deserved a light week.

Slow milesFast milesTotal Distance
8.000.008.00

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

Adrenaline 2011 3 Miles: 8.00
Comments
From Kathie on Tue, Sep 20, 2011 at 00:00:11 from 174.23.136.225

So what race is next for you? I am happy to hear you are feeling better.

From timp on Tue, Sep 20, 2011 at 09:56:49 from 144.188.24.32

glad you had a good run

Slow milesFast milesTotal Distance
7.000.007.00

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

Adrenaline 2011 3 Miles: 7.00
Comments
From Smooth on Tue, Sep 20, 2011 at 22:41:42 from 174.27.201.64

Hmmm, I think I need new shoes too!

Glad you're recovering nicely!

Slow milesFast milesTotal Distance
7.150.007.15

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

Adrenaline 2011 4 Miles: 7.15
Comments
From timp on Wed, Sep 21, 2011 at 11:24:38 from 144.188.24.29

glad you got some new shoes!

From allie on Wed, Sep 21, 2011 at 12:11:11 from 161.38.218.168

happy day with the new shoes. just keep being kind to your achilles.

From DaleG on Wed, Sep 21, 2011 at 22:38:44 from 99.204.205.125

Cool, what kind of shoes did you get? I got some Nike Free's last month and I like them, but I should have eased into them because my knees started hurting.

Slow milesFast milesTotal Distance
24.850.0024.85

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

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

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

Adrenaline 2011 4 Miles: 24.85
Comments
From Clay on Thu, Sep 22, 2011 at 10:45:26 from 76.27.43.34

Happy Birthday Andy and awesome run!

From TBean on Thu, Sep 22, 2011 at 10:46:10 from 63.241.173.64

Great birthday idea. Happy Birthday!

From JD on Thu, Sep 22, 2011 at 11:37:52 from 70.96.78.149

Great run - happy birthday! Life begins at 40!

From timp on Thu, Sep 22, 2011 at 12:14:58 from 144.188.24.25

Awesome way to celebrate #40! Welcome to the old man's club!!

From DaleG on Thu, Sep 22, 2011 at 15:30:29 from 71.199.57.238

Happy Birthday old timer. Ha ha! Glad you had a good run.

From fly on the Wall on Thu, Sep 22, 2011 at 19:23:17 from 204.113.19.47

HAPPY BIRTHDAY! Welcome to Masters running.

From Rachelle on Thu, Sep 22, 2011 at 20:19:11 from 66.7.127.115

Awesome! Happy Birthday Andy!

From Sue on Fri, Sep 23, 2011 at 12:06:26 from 63.248.41.148

Nice work! What a great goal for your 40th!

From Kam on Fri, Sep 23, 2011 at 14:57:34 from 68.66.163.179

Happy Birthday. Looks like one of your presents is entrance into the Boston Marathon. Congrats.

From Teena Marie on Sun, Sep 25, 2011 at 11:48:49 from 174.27.200.245

YOU MY FRIEND ARE **AWESOME**!!!!

Hope you had a wonderful birthday and are enjoying the beginnings of a fantastic year!!!! :) :) :)

From Smooth on Sun, Sep 25, 2011 at 22:20:14 from 174.27.201.64

What a GREAT birthday present to yourself! You are AMAZING!!!! :)***:)

AND I am SO SO SO SO SO EXCITED you will be running Boston 2012! :) :) :) :) :)

Slow milesFast milesTotal Distance
7.000.007.00

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

Adrenaline 2011 4 Miles: 7.00
Comments
From timp on Mon, Sep 26, 2011 at 13:29:27 from 144.188.24.33

nice start to the week, Andy

Slow milesFast milesTotal Distance
8.000.008.00

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

Adrenaline 2011 4 Miles: 8.00
Comments
From Rhett on Tue, Sep 27, 2011 at 20:14:59 from 74.32.213.84

That darn weather is always causing aches and pains. Good job getting in solid runs so far this week.

Slow milesFast milesTotal Distance
8.000.008.00

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

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Wed, Sep 28, 2011 at 10:01:04 from 144.188.24.31

nice run - I guess that makes the usual route a little more fresh :)

From DaleG on Wed, Sep 28, 2011 at 15:15:43 from 71.199.57.238

Nah, you're just going senile in your old age, like I am.

From Tom on Wed, Sep 28, 2011 at 15:26:35 from 67.199.180.90

Yeah these kind of things start to happen once you hit 40!

From Kathie on Wed, Sep 28, 2011 at 17:47:08 from 174.23.136.225

Oh Tom beat me to it...your old now Andy face it!!!! Ha ha ha :)

From Rhett on Thu, Sep 29, 2011 at 13:59:58 from 74.32.213.84

I do that all the time Andy. I just get so caught up in my thoughts while running. I probably lost my mind a long time ago though.

Slow milesFast milesTotal Distance
8.000.008.00

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

Adrenaline 2011 4 Miles: 8.00
Comments
From allie on Fri, Sep 30, 2011 at 10:53:32 from 24.10.191.18

i think this is the most exciting blog post of the day. everyone else is all quiet...must be traveling to a race or something.

nice miles today.

Slow milesFast milesTotal Distance
11.000.0011.00

Chose sleep over running so I had to cut the run short.  Glad that I did because I felt like complete garbage.  No energy at all.

Adrenaline 2011 4 Miles: 11.00
Comments
From timp on Sun, Oct 02, 2011 at 08:42:52 from 99.110.188.230

sorry you had a cruddy run --

From Rhett on Sun, Oct 02, 2011 at 15:43:14 from 74.32.209.119

I chose sleep over running pretty much the whole summer. And, I think it was good for me. Hopefully you'll feel a bit better next week.

Slow milesFast milesTotal Distance
5.000.005.00

I really want to get my mileage up but things just keep coming up.  Short on time once again.  Debated whether or not to run at all but I know that 5 miles is better than no miles.  A little quicker pace than usual and it felt really good.  I hit that HR sweet spot where you know you are putting in a good effort but it is not destroying you.

Adrenaline 2011 4 Miles: 5.00
Comments
From timp on Mon, Oct 03, 2011 at 10:03:08 from 144.188.24.32

a little short is definitely better than none! nice run

From Kam on Wed, Oct 05, 2011 at 19:50:46 from 68.66.163.179

I know what you mean about that sweet spot. It's so much easier to hit that on a 5 miler than an 8-10 miler. Are you still wanting to run up Skyline Drive sometime? We could run up to the snow this weekend, if the weatherman knows what he's talking about...

Slow milesFast milesTotal Distance
9.000.009.00

Walked out the door to pouring rain.  The rain drops felt very cold so I went back inside to grab a jacket.  I normally do not mind the elements but the first exposure of the year is always a little more difficult.  After a mile, it was no longer raining and I realized that the decision to wear a jacket was a bad one.  Ran the rest of the run with the jacket tied around my waist (something that I hate doing).  Pace felt good throughout the run but it ended up being much slower than I thought.  I'm going to try to get my mileage up to 225/month for the next couple of months.  My mileage this year has been dreadful.

Adrenaline 2011 4 Miles: 9.00
Slow milesFast milesTotal Distance
9.000.009.00

Hilly run up to Bountiful Blvd.  I added an extra mile to the run as I am trying to up my mileage.  The pace was ridiculously slow.  I guess speed is not my focus right now.  Just trying to get back to whwere I once was. 

Adrenaline 2011 4 Miles: 9.00
Comments
From timp on Wed, Oct 05, 2011 at 15:14:39 from 144.188.24.29

nice miles Andy

Slow milesFast milesTotal Distance
7.300.007.30

A cold and rainy run.  Shortened the run a bit because I was already running late then had to wait for a train.  Still not happy with my average pace.  I think that I just need to adjust my expectations.

Adrenaline 2011 4 Miles: 7.30
Comments
From timp on Thu, Oct 06, 2011 at 19:37:50 from 144.188.24.33

good job getting in the miles in the cold rain

From DaleG on Fri, Oct 07, 2011 at 01:05:59 from 152.216.11.5

I should lower my expectations, too

From timp on Fri, Oct 07, 2011 at 08:11:31 from 99.110.188.230

lets not all start lowering our expectations :)

Slow milesFast milesTotal Distance
6.000.006.00

A good brisk run.  Short on time (again!) so I made do with what I had.  Broke out the gloves because it is getting cold.  A run where I am wearing shorts, long sleeve shirt and gloves means that it is an ideal temperature.  Felt very good.

Adrenaline 2011 4 Miles: 6.00
Comments
From Rhett on Fri, Oct 07, 2011 at 13:41:04 from 216.67.220.16

It's nice not to have to expend energy cooling the body. It's finally getting nice around here. I'm glad you felt VERY good today.

From allie on Fri, Oct 07, 2011 at 16:42:07 from 24.10.191.18

nice brisk run. glad you are feeling good.

Slow milesFast milesTotal Distance
15.000.0015.00

Just a nice steady paced run.  Didn't take any fuel with me so I knew that 15 miles would be my limit.  Ideally I would have liked to put in a couple more miles but this will do for now.  My legs started to fatigue at mile 12 but never got as tired as I thought they would.  First time in a long time that I finished a week over 50 miles.  Hopefully this is the start of building back up.

Adrenaline 2011 4 Miles: 15.00
Comments
From timp on Sun, Oct 09, 2011 at 08:15:00 from 99.110.188.230

great run and miles fot the week!

Slow milesFast milesTotal Distance
7.300.007.30

It is getting cold.  Form felt a little unnatural for some reason. 

Adrenaline 2011 4 Miles: 7.30
Comments
From Rhett on Mon, Oct 10, 2011 at 17:25:33 from 216.67.217.157

Sounds like your body is just adjusting to the cold weather running.

Slow milesFast milesTotal Distance
9.000.009.00

Just getting out the door was a victory for me today.  One of those mornings that took all that I had to convince myself to run.  Once I got out I actually felt great.  The rain was annoying but the temps were perfect.

Adrenaline 2011 4 Miles: 9.00
Comments
From allie on Tue, Oct 11, 2011 at 10:48:36 from 161.38.218.168

mental victory! good job getting out.

From Rhett on Tue, Oct 11, 2011 at 16:12:01 from 74.32.213.98

I'm sure the rain didn't help at all when trying to get out the door. Good job.

From Teena Marie on Tue, Oct 11, 2011 at 19:20:28 from 174.27.200.245

Victory ... victory ... victory!!! :)

From DaleG on Wed, Oct 12, 2011 at 00:07:00 from 152.216.11.5

Cool

Slow milesFast milesTotal Distance
0.000.000.00

I lost the battle today.  Sometimes the need to maintain employment outweighs the need to run.

Comments
From Rachelle on Wed, Oct 12, 2011 at 12:48:45 from 159.212.71.25

Yes unfortunetely you are correct. If only we could run for a living right? I work at a high stress job so I completely understand. I hope things get better for you.

From timp on Thu, Oct 13, 2011 at 09:33:19 from 144.188.24.26

count it as a nice rest day

From Kam on Sat, Oct 15, 2011 at 20:57:52 from 174.23.228.181

I owe my soul to the company store, another day older and deeper in debt.

Slow milesFast milesTotal Distance
9.000.009.00

I started out late but I was not going to allow myself to shorten the run today after missing yesterday.  Effort felt good although I couldn't find my Garmin so I am not sure how fast I actually ran. 

Adrenaline 2011 4 Miles: 9.00
Comments
From timp on Thu, Oct 13, 2011 at 13:13:47 from 144.188.24.26

nice miles, Andy

Slow milesFast milesTotal Distance
9.000.009.00

Hilly run.  Feel pretty blah. 

Adrenaline 2011 4 Miles: 9.00
Race: The Undead 5k (3.3 Miles) 00:20:45
Slow milesFast milesTotal Distance
8.203.3011.50

My girls soccer game for today was rescheduled so we decided last night to run the Undead race this afternoon.  It is a 5k and I am not expecting much.  I can tell that I am not in very good 5k shape right now.  Just hoping to keep it under 20.  I put in a few miles this morning just so that I can get some mileage today.  I would like to get a few in tonight too but do not think it will happen.

The Undead Race

The race was a mess so I won't spend much time on the report.  You could either sign up as a human or the undead with the human's getting a 2 minute headstart.  Emma and I ran as humans and Becky and Gracie ran as zombies.  They decided to change the course after 1/2 mile.  I am not saying that the course was different at the 1/2 mile mark but they actually changed it while we were running.  Because of this everybody ended up running different distances.  I had no idea how much I was going to end up racing and really lost focus at this point and just cruised the rest of the run.  It was so crowded that it was impossible to get into a good groove anyway.  My race ended up being 3.3 miles while Becky only ran 2.5.  I hit the 5k mark at 19:36 which was slow but the time that I expected.  It will be interesting to see how the organizers handle this since they were offering cash prizes.  I don't know why people insist on making things so much more difficult than they need to be.

Saucony Grid A2 Miles: 5.50Adrenaline 2011 4 Miles: 6.00
Comments
From Tom on Sun, Oct 16, 2011 at 01:16:03 from 67.199.180.90

Wow that sounds like a crazy race. I've been in plenty of races where the distance was wrong but never one where they changed the course part way thru the race! Silliness!! Nice job hanging in there thru the confusion and still getting a respectable time.

From allie on Sun, Oct 16, 2011 at 01:58:25 from 24.10.191.18

what a race! i ran 2.6-something and was ducking around people saying "excuse me" the whole time. my favorite part was the bottle neck going into the parking lot on the second loop where everyone was standing still. just think of it as a halloween party with some running mixed in. :) nice job making it through -- i'd say that's an excellent time considering everything that went on.

From Andrea on Sun, Oct 16, 2011 at 11:15:36 from 67.177.21.60

That doesn't sound like the most well-organized race. If nothing else, it was a great workout!

From Teena Marie on Sun, Oct 16, 2011 at 14:29:28 from 174.27.200.245

Interesting. :)

How is Becky's knee?

From Smooth on Mon, Oct 17, 2011 at 02:26:15 from 174.27.208.222

that is CRAZY!!! sounds like the organizers were the real zombies! Well, hope you and your girls had a fun time on a beautiful Fall day anyway!

From MarkP on Mon, Oct 17, 2011 at 13:32:41 from 97.117.105.77

That's nuts! The Zombies must have organized the race.

Slow milesFast milesTotal Distance
6.000.006.00

Got a late start so I could only get a few miles in.  Ran them at a brisk pace and it felt really good.  Knees and ankles are sore - probably from the change in weather.  It was an absolutely perfect fall morning run.  The air was clean and crisp from the rain last night and the temperature felt good (maybe a little on the cool side).

Adrenaline 2011 4 Miles: 6.00
Slow milesFast milesTotal Distance
9.000.009.00

It's almost time to break out the running pants. Felt like a put in a decent effort but the form was very clunky. Could not get my legs to move correctly.

Adrenaline 2011 4 Miles: 9.00
Comments
From DaleG on Tue, Oct 18, 2011 at 12:19:23 from 71.199.57.238

I hope tomorrow's run will be better.

From Rhett on Tue, Oct 18, 2011 at 14:53:32 from 170.215.58.122

It can't be that time already. Don't give in. Once you admit winter is hear, it won't go away until May. :)

Slow milesFast milesTotal Distance
4.004.008.00

Started with 2 easy miles to the LPT then ran 4 tempo miles on the LPT. Goal was to keep the pace under 6:40. These extra 15 pounds have slowed me down. Splits were 6:37, 6:39, 6:41, 6:36. Form felt decent during the run but it took more work than it should have. I think that it was just the perception of work because I have done very little work at this pace and am not accustomed to what it is supposed to feel like. After the run was over, I recovered quickly and felt fine during the 2 cooldown miles.

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Wed, Oct 19, 2011 at 19:34:20 from 144.188.24.29

on the way - nice job!

Slow milesFast milesTotal Distance
7.200.007.20

Gave in and wore running pants and a jacket this morning. Ended up being a mistake because I was too hot towards the end of the run. Legs were a little tired but the run felt good otherwise. Random sighting of the day: a fox crossed the street in front of me. No, not that kind (although there were a acouple of those). A real life fox. I wasn't sure if I should be concerned for my safety or not. Foxes aren't dangerous are they?

Adrenaline 2011 4 Miles: 7.20
Comments
From allie on Thu, Oct 20, 2011 at 11:25:42 from 24.10.191.18

pants! no, not yet! i try to hold off as long as possible, but my legs are starting to go numb in the mornings...dang it.

as for the foxes, i've encountered them a few times while running and they seem harmless. i think they just keep to themselves and do their own thing -- they don't attack but they don't necessarily get frightened either. that's just a guess though. as for the other kind, they are definitely dangerous.

From Kam on Thu, Oct 20, 2011 at 12:33:19 from 68.66.163.179

Foxes are fine. It's the cougars you really need to watch out for. I am thinking about doing the Mueller Canyon to North Canyon loop on Saturday. Total mileage is 11-12. Some other bloggers may show up...

From Andy on Thu, Oct 20, 2011 at 12:58:12 from 159.212.71.199

Allie - I was premature with the pants. I think it is alright to hold out for a couple more weeks.

Kam - What time are you running on Saturday?

From Kam on Thu, Oct 20, 2011 at 13:20:41 from 68.66.163.179

I was planning on starting around 7:15.

From Kam on Thu, Oct 20, 2011 at 13:21:22 from 68.66.163.179

The trail would be pretty dark and treacherous if we start much earlier. Headlamps could take this to a whole new level, though.

From Andy on Thu, Oct 20, 2011 at 22:52:33 from 208.54.83.158

My girls have a soccer game in layton at 9 so I probably wouldn't be done in time. Wish I could make it. Sounds fun.

Slow milesFast milesTotal Distance
8.000.008.00

Just a run. Nothing more.

Adrenaline 2011 4 Miles: 8.00
Comments
From DaleG on Fri, Oct 21, 2011 at 13:58:08 from 71.199.57.238

That's good to hear. Hey, when is your next race?

Slow milesFast milesTotal Distance
15.000.0015.00

Dropped my girls off at a bridal shower and took my car to get new tires.  I decided to make good use of my time waiting for the car and get in a few miles.  I hadn't had anything to eat or drink all day so I knew that I was running the risk of crashing hard.  Fortunately, the run went well and only the last 2 miles were a struggle.  It was a tad warm but it felt good to be outside. 

Adrenaline 2011 4 Miles: 15.00
Comments
From Teena Marie on Sat, Oct 22, 2011 at 19:36:56 from 174.27.200.245

Wow! Very nice! Hope your tires are nice as well. :)

From JD on Sat, Oct 22, 2011 at 20:36:06 from 71.37.100.35

Nice run!

New tires are great - I love the smell of new rubber - lol

From timp on Sun, Oct 23, 2011 at 19:49:50 from 99.110.188.230

nice run Andy

Slow milesFast milesTotal Distance
6.000.006.00

Short on time means short on miles. 

Adrenaline 2011 4 Miles: 6.00
Comments
From allie on Tue, Oct 25, 2011 at 16:03:35 from 24.10.191.18

confucious.

From JD on Tue, Oct 25, 2011 at 21:19:26 from 71.37.100.35

yoda.

From Smooth on Wed, Oct 26, 2011 at 00:38:35 from 75.162.88.196

speedy miles?

Slow milesFast milesTotal Distance
8.000.008.00

Felt morbidly obese and incredibly sore during the run this morning. 

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Wed, Oct 26, 2011 at 11:33:12 from 144.188.24.25

but still you ran farther than I did :)

From DaleG on Wed, Oct 26, 2011 at 11:35:00 from 71.199.57.238

You crack me up, Andy.

From Kam on Sun, Oct 30, 2011 at 14:25:29 from 174.23.250.218

You've have some distance to travel before you get to the morbidly obese category.

Slow milesFast milesTotal Distance
6.000.006.00

Six measly miles.  Wonder if I will be able to hit 200 for the month.

Adrenaline 2011 4 Miles: 6.00
Comments
From Teena Marie on Thu, Oct 27, 2011 at 19:56:40 from 174.27.200.245

No problem!! You got it! :)

Race: Halloween Half Marathon (pacer) (13.1 Miles) 01:40:22
Slow milesFast milesTotal Distance
1.0013.1014.10

Ran the Halloween Half Marathon as the 1:40 pacer with Rob and Kris.  1:40 was perfect for me because it is very close to my natural training pace so I would be able to lock in the pace easily and the run wouldn't be too much of a push. 

I will get all of my complaints out of the way here.  Traffic in Utah County is a mess, the packet pickup was a complete joke and waiting for the busses for an hour was ridiculous.  This race was way too big for one person to handle.  If he wants to maintain the size, the RD needs to bring in help.  There are a few very simple things that could be done to clean up the biggest issues.

The race started and it was very congested at the start.  Once we started rolling, I could tell that Rob and I had a very good sense of what the pace was supposed to be (with the help of the Garmin) but we had to reel in Kris' youthful exuberance.  I was very glad to have Rob there with his jokes (even though they were corny) and the pace band he created.  Here are our splits compared to the target pace.

 Mile Split   Target
 1  7:19 7:21 
 2  7:06  7;20
 3  6:58  7:09
 4  7:13  7:06
 5  7:28  7:25
 6  7:59  8:01
 7  7:51  8:08
 8  7:47  7:51
 9  7:36  7:36
 10  7:42  7:52
 11  7:48  7:45
 12  7:51  7:50
 13  8:37  7:48
 0.1  1:07  0:47
 Total  1:40:22  1:39:59

We had a 45 second cushion going into the last mile (due to miles 2, 3, 7 and 10) so we told the group of people running with us to go ahead.  We then tried encouraging the runners behind us to catch up to us.  We lost more time than we planned but the course was long so in reality being 20 seconds late was due to the extra 0.05 miles that we ran. 

This is a great way to participate in a race without having to punish yourself during the run.  There is a part of me that feels like a quitter for not actually racing this race and finding an excuse to not push myself.  I'm definitely in one of those funks again where I don't feel like much of a runner and am having a hard time doing the things necessary to become a runner again.  Overall it was a good experience and I would definitely do it again.

Adrenaline 2011 4 Miles: 14.10
Comments
From Kelli on Sun, Oct 30, 2011 at 22:21:47 from 71.219.90.3

I am in the same funk...that is WHY pacing is what I want to do for a bit. I hope it will get me to have that racing desire back!

It was great to meet you for a second while hunting for our drop bags! Totally agree about the traffic in Provo, that was an absolute nightmare. I left Herriman at 3:10, got to the mall at 4:30 and then stayed until 8 just shopping around so i would not have to drive back in it! I hate traffic.

Nice job on the pacing, I am very sore even though I was not pushing. How about you?

From Andy on Sun, Oct 30, 2011 at 22:28:54 from 174.52.172.236

My calves are pretty sore which I didn't expect. I love pacing and think it is a great way to experience a race. I just worry that I will lose the racing edge (as if I ever really had it).

From Kelli on Sun, Oct 30, 2011 at 22:36:52 from 71.219.90.3

Yep, calves hurt. I am hobbling today, way more than I thought I would.

Throw in a race here and there, all will be well. I want to quit and just pace for life. ;o)

From Rob on Sun, Oct 30, 2011 at 22:52:32 from 204.15.86.95

Hey it was great meeting you, I have been to your blog tons of times but didn't put it together until now. I had so much fun, I hope I can run with you again sometime.

From timp on Mon, Oct 31, 2011 at 08:21:51 from 99.110.188.230

nice job Andy. Pacing sounds kind of fun.

that traffic and all that waiting does not sound fun.

you'll get out of that funk soon.

From Smooth on Mon, Oct 31, 2011 at 22:54:38 from 174.27.193.64

GREAT JOB pacing to perfection! Just want you to know I think you are a very talented runner, and very cool too! :) :) :)

Slow milesFast milesTotal Distance
8.000.008.00

My calves were a little tight at the beginning of the run but they loosened up after a couple of miles.  Felt decent during the run but I can tell that I am very dehydrated.  I don't think that I drank any water yesterday and the Coke that I had at the movie probably did more harm than good.  Finished a little short of my mileage goal for the month but that was due to a couple fo missed runs last week.  I was finally able to get back to 200+ which is a step in the right direction.  November needs to be another solid month of base building.

Adrenaline 2011 4 Miles: 8.00
Comments
From Smooth on Mon, Oct 31, 2011 at 16:29:07 from 174.27.193.64

GOOD JOB Andy, well on your way to solid base building.

It's easy to forget about hydration when the temperature drops. I ran 12 on Sat without drinking a drop even though I was carrying a water bottle...I didn't feel thirsty but definitely was not smart to run dehydrated.

Slow milesFast milesTotal Distance
8.000.008.00

Heard the rain coming down hard so I threw on a couple of extra layers and headed out.  I feared it was going to be very cold.  It was warmer than expected so I over heated a little.  The last 3 miles were especially rainy and cold so the extra layers didn't go to waste.  Really struggled during the run.  It ended up being painfully slow.  Happy to get the miles in despite not feeling at the top of my game.

Adrenaline 2011 4 Miles: 8.00
Comments
From allie on Tue, Nov 01, 2011 at 11:49:02 from 161.38.218.168

nice miles. good job getting out there in the less-than-friendly weather this morning.

From DaleG on Wed, Nov 02, 2011 at 00:30:04 from 152.216.11.5

Nice job

From Smooth on Wed, Nov 02, 2011 at 23:04:27 from 75.162.83.50

Mr. consistent! 8 is Gr8! WAY to beat the storm! :)

Slow milesFast milesTotal Distance
7.200.007.20

It's getting colder and colder each day.  I actually dressed perfectly this morning.  Felt a little chilly as I started but quickly warmed up and felt perfect for the rest of the run.  Pace felt good and effort was solid.  Of course, I always feel that way when I run without my watch because I don't have the feedback telling me how slow I am going.

Adrenaline 2011 4 Miles: 7.20
Comments
From timp on Thu, Nov 03, 2011 at 12:20:26 from 144.188.24.26

nice running Andy

Slow milesFast milesTotal Distance
8.000.008.00

I had just enough time to get in 8 miles but it was going to be close.  I had to choose a route that had no traffic lights because I was cutting it so close.  Ran from home to the new movie theater and back.  Nice and flat which was good since I wasn't feeling particularly great this morning.  Feet were slappy and form felt clunky.  Temperature was a little warmer.  Great way to start the day.

Adrenaline 2011 4 Miles: 8.00
Slow milesFast milesTotal Distance
16.300.0016.30

Awesome run with Kam and Tara.  Drove to the LPT and ran 4 miles before they got there.  Met up with them and headed out on the LPT.  First half of the run was a little harder than I would have liked (probably due to the headwind).  Felt a lot better on the way back.  Had a lot of fun today.  Long runs seem to go by a lot quicker when you are running with company.

Ended up a little short on mileage this week.  Close but not quite where I wanted to be.

Adrenaline 2011 4 Miles: 16.30
Comments
From Smooth on Mon, Nov 07, 2011 at 00:37:21 from 75.162.83.50

So glad you had company on your long run. It sure makes the run more fun and the miles go by faster!

NICE runs this week Andy!

Slow milesFast milesTotal Distance
8.000.008.00

Took advantage of feeling good this morning and ran up to Bountiful Blvd and back.  Kept a good solid effort going up.  I did get lazy a couple of times but snapped out of it relatively quickly.  Focused on a quicker turnover on the way down.  The effort felt a lot better than it has in the past.

Adrenaline 2011 4 Miles: 8.00
Comments
From allie on Mon, Nov 07, 2011 at 09:57:48 from 161.38.218.168

very nice, andy.

From Clay on Mon, Nov 07, 2011 at 10:11:51 from 67.182.219.6

Great start to the week Andy! Keep it up!

From timp on Mon, Nov 07, 2011 at 13:30:09 from 144.188.24.32

good running Andy!

Slow milesFast milesTotal Distance
8.000.008.00

A little worn out as I started the run so I figured it would be a short one.  Started feeling better after 3 miles so decided to go the full 8.  Tried to keep it at a good general aerobic pace.  I tend to not run as hard as I should sometimes.

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Tue, Nov 08, 2011 at 09:37:06 from 144.188.24.29

nice job getting in all the miles ,Andy.

From Smooth on Tue, Nov 08, 2011 at 21:47:21 from 174.27.212.137

Another gr8 8! :)

Slow milesFast milesTotal Distance
8.000.008.00

Got out the door extra early so I coud be home in time to register for the Ogden Half.  I have a feeling it will sell out very, very fast.  The run seemed to go by quickly.  It has been a while since a run hasn't seemed to drag on.  Body seemed to be moving better today although I am feeling chubbier than usual.

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Thu, Nov 10, 2011 at 09:51:27 from 144.188.24.33

nice start to the day

From allie on Thu, Nov 10, 2011 at 20:56:35 from 24.10.191.18

thanks for the reminder -- i wonder if is sold out now? i should check on that. these races and their popularity...

Slow milesFast milesTotal Distance
15.000.0015.00

Miserable run.  Wasn't feeling great when I started so I thought of only doing 10 and getting in a longer run tomrrow.  Felt alright at the turnaround point so I kept going and thought 12 would be good.  Finally decided after 7.5 miles to turn and head home.  Quickly realized that running with the wind was the reason I was feeling so good.  The trip back home into the wind was tough.  I had very little to drink yesterday, didn't drink anything this morning and didn't take anything with me so I ended up a little dehydrated.  Despite all the complaining, I'm glad I got the mileage in for the day.

Adrenaline 2011 4 Miles: 15.00
Comments
From timp on Sun, Nov 13, 2011 at 08:09:04 from 99.110.188.230

nice job getting it in Andy - now you don't have to worry about it today.

From Kam on Sun, Nov 13, 2011 at 18:47:32 from 174.23.233.202

Curse you, headwind.

Slow milesFast milesTotal Distance
8.000.008.00

Unfocused.

Adrenaline 2011 4 Miles: 8.00
Comments
From Kam on Tue, Nov 15, 2011 at 18:33:48 from 68.66.163.179

Succinct.

Slow milesFast milesTotal Distance
8.000.008.00

Went out looking for my motivation and came home empty handed.

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Fri, Nov 18, 2011 at 09:17:25 from 144.188.24.26

maybe it is the cold and windy weather...

keep at it - the motivation will come back!

Slow milesFast milesTotal Distance
8.000.008.00

Wasn't sure if I would remember how to run.  I don't even have an explanation for what happened last week.  I wasn't sick or injured.  I just didn't want to run.  I'm trying to recommit myself to running.  I feel like I am overweight and woefully out of shape but understand that it is all relative.  There are only 3 more weeks until training for Boston starts and I do not feel like I am where I need to be.  If I can create the habit of running again I will be fine.  The morning runs are becoming a battle.  One possible option is to join the gym at work and start running on the treadmill during the day.  After 8 years of doing the exact same thing, a little shake up of the routine may be what I need.

Adrenaline 2011 4 Miles: 8.00
Comments
From allie on Mon, Nov 21, 2011 at 13:01:18 from 161.38.218.168

if you're not feeling it right now, i think it was smart to take a week off. hopefully beginning the training for boston will reboot your motivation. if not, you still have a lot of time and you can ramp things up in january. or february.

From timp on Mon, Nov 21, 2011 at 20:24:17 from 99.110.188.230

shake it up, man. If the price isn't too bad, I'd join the gym. It is so nice to have variety and options.

From Teena Marie on Mon, Nov 21, 2011 at 22:36:34 from 174.27.199.39

I actually don't mind the gym. Seriously ... you get to people watch, not worry about cars or the weather, let the machine carry your fluids, and the list goes on and on!!! :) :) :)

Can't wait to hear how it goes for you.

From Kam on Wed, Nov 23, 2011 at 18:05:54 from 68.66.163.179

I don't know what kind of treadmills Teena's gym has...the flushing kind, maybe? But shaking up an 8 year old routine is a good idea independent of any other consideration.

Slow milesFast milesTotal Distance
8.000.008.00

Wow, two days in a row.  First 7 miles were a little slow but I picked it up the last mile just for fun.

Adrenaline 2011 4 Miles: 8.00
Comments
From timp on Tue, Nov 22, 2011 at 09:56:13 from 99.110.188.230

good week so far!

From Rhett on Wed, Nov 23, 2011 at 19:42:20 from 170.215.58.122

Happy Thanksgiving Andy.

Race: SDRC Turkey Trot (3.11 Miles) 00:19:35, Place overall: 7, Place in age division: 1
Slow milesFast milesTotal Distance
4.503.107.60

It has become a tradition for the family to run the turkey trot at the South Davis Rec Center.  I wasn't sure if I would race it or run it with the kids.  A couple of days ago, Gracie told me she wanted to run on her own so I decided to race it.  With the 20 extra pounds that I am lugging around I knew it would be a little slower than what I would like but I am fine with it.  Woke up and ran an easy 3 miles to get the muscles warmed up.  It was surprisingly warm.  It was a perfect racing temperature.  After a late start (which has become the norm for races at the SDRC) we were off.  My race plan was to run the first mile in 6:00 and then the last 2 at 6:30 (worst case scenario) and come in around 19:30.  First mile was 5:55 and the next 2 came in at 6:30 as expected.  I didn't feel like I slowed as much as I did.  There is an elevation gain during the last 2 miles but not enough to cost 30 seconds per mile.  I stayed even with the runners ahead of me until the last 1/2 mile when they pulled away. 

After the race, I ran back to find the kids. First came across Emma and told her I would check on the others.  Ashton and Gracie were about 1 minute behind (he was a good big brother to stay back with his sister).  I then ran back up to Emma.  She ended up 1st in her age group and Gracie was 2nd.  Becky took 2nd in her age group (23 minutes) so we ended up winning 4 pies.

Backing off the last 2 miles actually is a good thing because I am running another 5k tomorrow morning.  It is more of a fun run where everybody dresses up in a Santa suit.  Should be interesting.

Saucony Grid A2 Miles: 4.60Adrenaline 2011 4 Miles: 3.00
Comments
From JD on Thu, Nov 24, 2011 at 19:16:31 from 97.117.107.109

Congratulations to you and your family. Another 5k tomorrow - good thing you've got plenty of pie!

From Smooth on Fri, Nov 25, 2011 at 00:04:32 from 174.27.205.151

CONGRATZ to the whole family! You all did AWESOME!!! 4 pies!!! Wahoo!!!

Have fun on the Santa run! HAPPY THANKSGIVING!

From Kam on Fri, Nov 25, 2011 at 00:31:07 from 174.23.249.127

Great race, Andy. Are you joining the gym?

From Tara on Fri, Nov 25, 2011 at 01:34:45 from 75.169.159.43

Nice job Andy!

From timp on Sun, Nov 27, 2011 at 19:40:03 from 99.110.188.230

another nice job Andy!

From Rhett on Tue, Nov 29, 2011 at 13:42:14 from 170.215.58.122

Great family race Andy. And to run that fast carrying and extra 20 lbs (all muscle I'm sure) is very impressive.

Race: Santa Run - West Valley (3.4 Miles) 00:21:42, Place overall: 1, Place in age division: 1
Slow milesFast milesTotal Distance
2.003.405.40

Ran this race with no expectations.  I warmed up with 2 miles and felt decent but not great.  My legs were just a little dead from yesterday's race.  Knew that I had a good chance of placing because of the low turnout.  The race was at the Valley Fair mall and was a double out and back course.  When the race started I moved to the front and held that position for the first 1/2 mile.  A guy passed me and gapped me by about 10 yards.  He maintained his lead until 1.25 miles.  He started coming back and I passed him a little before we finished the first out and back.  On the second out and back I just tried to maintain a decent pace for the rest of the run.  After the last turnaround, it took 20 seconds to get to the next runner meaning I had a 40 second lead with 3/4 mile to go.  Put it in cruise control and coasted to the finish.  I held a steady 6:25 pace for most of the race and got to the 5K mark just under 20 minutes.  The course ended up being long and I finished about 40 seconds ahead of second place.  Won a cool little Santa trophy.  Fun to win a race even if it was a very slow time. 

Saucony Grid A2 Miles: 2.30Adrenaline 2011 4 Miles: 3.40
Comments
From DaleG on Fri, Nov 25, 2011 at 14:29:11 from 184.192.120.23

Nice win! Congratulations!

Crap, I signed up for the ogden Santa run and forgot all about it. Grrr

From Andy on Fri, Nov 25, 2011 at 14:54:19 from 174.52.172.236

Thanks, Dale. The Ogden race is tomorrow. I thought about doing 3 races in 3 days but opted against it.

From DaleG on Fri, Nov 25, 2011 at 16:03:11 from 184.192.120.23

Too bad I'm driving to Milford in the morning. Oh well, I'm sure I'll do it next year

From Smooth on Fri, Nov 25, 2011 at 16:39:52 from 174.27.205.151

SWEET!!! AWESOME race!!! SOLID performance especially on back to back 5Ks. CONGRATS on the win! Mr. Consistent strikes again! :) :) :)

From Rachelle on Fri, Nov 25, 2011 at 17:05:58 from 66.7.127.115

2 races in 2 days. Wait to go Andy!! You are awesome and congrats on the win. :)

From Kelli on Fri, Nov 25, 2011 at 17:13:20 from 71.219.83.156

Nice win on no expectations! You should always race that way!

From Tara on Sat, Nov 26, 2011 at 01:45:25 from 75.169.159.43

Nice! Two races!

From timp on Sun, Nov 27, 2011 at 19:38:10 from 99.110.188.230

nice job Andy!

From Teena Marie on Sun, Dec 04, 2011 at 14:10:47 from 174.27.201.172

SANTA TROPHY????? :) :) :)

VERY VERY VERY COOL!!!

Congrats. :)

Slow milesFast milesTotal Distance
14.000.0014.00

Adrenaline 2011 3 Miles: 14.00
Comments
From Andy on Sat, Nov 26, 2011 at 15:36:02 from 208.54.4.243

A little chilly to start buy felt really good. Started out slow and picked up the pace as the run progressed. It was nice to have a longish run that felt good at the end.

Slow milesFast milesTotal Distance
5.000.005.00

The miles weren't great but I consider it a victory just getting out the door this morning.  I think I can feel a cold coming on.  When I got to the top of the street (0.3 miles) it felt like I had been running for an hour already.  Very strange feeling.

Adrenaline 2011 4 Miles: 5.00
Comments
From Bec on Tue, Nov 29, 2011 at 10:49:50 from 68.206.133.141

You should be VERY proud to get out into the cold. I would have stayed in bed. :) Wait, I did stay in bed.

From timp on Tue, Nov 29, 2011 at 14:17:14 from 144.188.24.32

nice job getting it done --

From Smooth on Wed, Nov 30, 2011 at 00:17:19 from 174.27.205.151

Take it easy! No getting sick!

GOOD JOB pushing thru!

Slow milesFast milesTotal Distance
5.000.005.00

Still feeling a little off.  Not quite sick but really tired and not a ton of energy.  Five miles isn't a lot but felt like I needed to get in a few miles.

Adrenaline 2011 4 Miles: 5.00
Comments
From timp on Wed, Nov 30, 2011 at 11:11:25 from 144.188.24.31

I hope you feel better as the day goes on--

From DaleG on Thu, Dec 01, 2011 at 20:52:00 from 152.216.11.5

Andy, I'm feeling the same way. I barely have enough energy to function during the day. I don't understand what's going on.

Slow milesFast milesTotal Distance
8.300.008.30

It's getting cold.  Felt alright during the run but I can tell that I have lost some fitness.  I swear one of these days I will get back in the swing of things.

Adrenaline 2011 4 Miles: 8.30
Comments
From timp on Fri, Dec 02, 2011 at 13:02:54 from 144.188.24.32

you'll get there

From Smooth on Mon, Dec 05, 2011 at 22:25:57 from 174.27.205.151

It's hibernating! :)

Slow milesFast milesTotal Distance
6.000.006.00

Adrenaline 2011 4 Miles: 6.00
Slow milesFast milesTotal Distance
6.000.006.00

Came very close to talking myself out of running this morning.  Glad I didn't.  Other than freezing, I felt good during the run.  Body seemed to move well. 

Adrenaline 2011 4 Miles: 6.00
Comments
From timp on Tue, Dec 06, 2011 at 10:39:56 from 144.188.24.31

good job getting out there in the cold, Andy -

From Rhett on Tue, Dec 06, 2011 at 14:02:30 from 170.215.58.122

Burr!

From Smooth on Thu, Dec 08, 2011 at 16:39:58 from 174.27.205.151

It was numbing cold! :) GOOD JOB!!!

From timp on Sat, Dec 10, 2011 at 20:44:09 from 99.110.188.230

hows it going andy?

Slow milesFast milesTotal Distance
8.100.008.10

Adrenaline 2011 4 Miles: 8.10
Slow milesFast milesTotal Distance
6.000.006.00

Adrenaline 2011 4 Miles: 6.00
Slow milesFast milesTotal Distance
8.000.008.00

First day of Boston training.  I have never been so unprepared going into a marathon training cycle.  This will be interesting.  Felt really good during the run.

Adrenaline 2011 5 Miles: 8.00
Comments
From Rob on Tue, Dec 13, 2011 at 10:49:33 from 72.254.18.140

You looked fine 1 month ago, I doubt you've lost it to much since then.

Slow milesFast milesTotal Distance
10.000.0010.00

Didn't feel as good as yesterday.  Maintained a decent consistent pace throughout the run but didn't have a lot of energy.

Adrenaline 2011 5 Miles: 10.00
Comments
From timp on Tue, Dec 13, 2011 at 12:43:40 from 144.188.24.31

great to see the good start to the week - plenty of time to get to peak fitness for boston!

From Smooth on Tue, Dec 13, 2011 at 18:16:34 from 174.27.220.90

GOOD JOB on 2nd day of Boston training! Can't believe it's 18 weeks away!

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy run.  Just enough snow on the road to make it very slippery.  Survived the run with no falls.

Adrenaline 2011 5 Miles: 5.00
Comments
From timp on Wed, Dec 14, 2011 at 10:35:40 from 144.188.24.26

nice job

From Kam on Wed, Dec 14, 2011 at 11:29:07 from 68.66.163.179

Yeah, it's pretty slick...worst driving conditions ever.

From Teena Marie on Wed, Dec 14, 2011 at 15:42:32 from 174.27.201.172

Sounds like a success story to me. :)

From Smooth on Wed, Dec 14, 2011 at 17:23:46 from 174.27.220.90

Glad you didn't fall. I almost did this morning but caught myself...thankfully I was going slow with shorter strides.

Slow milesFast milesTotal Distance
9.000.009.00

Legs were a little sore this morning.  It took a couple of miles to really get going.  The next few weeks will probably be a little uncomfortable while my legs get used to the miles.

Adrenaline 2011 5 Miles: 9.00
Comments
From timp on Thu, Dec 15, 2011 at 15:46:51 from 144.188.24.31

nice job Andy

Slow milesFast milesTotal Distance
0.000.000.00

Was supposed to be a 5 mile recovery run but I decided to take the day off.  My mileage has been down in the 20's for the past couple of weeks and I know I need to be careful jumping up to the 50's.  Running an easy 5 wouldn't have been a big deal but I want to be a little cautious.

Comments
From timp on Fri, Dec 16, 2011 at 13:22:37 from 144.188.24.32

probably a good idea in the long run

you'll be all set for a good long run tomorrow.

From Smooth on Fri, Dec 16, 2011 at 19:21:41 from 174.27.214.60

I was gonna say you're all set for a good long run!

Are you planning to train on the 70/18 schedule?

From Andy on Fri, Dec 16, 2011 at 19:38:09 from 199.190.170.28

I'm following a scaled back version of 70/18. I'm using it as a guide but backing off the miles. At least for the first few weeks of the plan.

Slow milesFast milesTotal Distance
15.000.0015.00

Felt great the first half of the run but really wore down the second half.  All part of rebuilding my endurance.  Mentally getting used to the Satruday long run is going to be the biggest challenge.

Adrenaline 2011 5 Miles: 15.00
Comments
From timp on Sat, Dec 17, 2011 at 19:32:00 from 99.110.188.230

nice job Andy - I'm betting that next week's will be much easier

Slow milesFast milesTotal Distance
11.000.0011.00

Missed yesterday's run (was trying to be better about that) and I couldn't decide if I should start the week today and do the medium long run for the week instead.  Since I have an extra 1/2 hour on Tuesdays because of the late start at my son's school I opted for the MLR today..  Felt decent throughout the run.  It seemed to go by a little faster than the past few longish runs.  Kept the pace just under 8 min/mile.

Adrenaline 2011 5 Miles: 11.00
Comments
From Smooth on Tue, Dec 20, 2011 at 23:14:57 from 174.27.196.172

NICE MLR and good pace too!!! :)

It was great to see you yesterday although we didn't get to chat much!

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy.  Just realized this run put me over 2,000 for the year.  Quite a drop from the last few years.

Adrenaline 2011 5 Miles: 5.00
Slow milesFast milesTotal Distance
9.000.009.00

Hilly run up to the mouth of Mueller Park canyon and back home.  Slower pace than I would have liked.  My left kidney has been hurting for a couple of days.  Hoping it is only an infection. 

Adrenaline 2011 5 Miles: 9.00
Comments
From timp on Fri, Dec 23, 2011 at 11:28:37 from 99.110.188.230

I hope you feel better quickly!

2000 miles a yr is nothing to sneeze at - I think I've only done that one time. I'm no where close to that this year... :(

Slow milesFast milesTotal Distance
8.000.008.00

Very cold but the run felt good.  Maintained a better pace than I anticipated.

Adrenaline 2011 5 Miles: 8.00
Comments
From DaleG on Fri, Dec 23, 2011 at 21:48:04 from 152.216.3.5

Merry Christmas!!!

Slow milesFast milesTotal Distance
17.000.0017.00

Really, really did not want to run this morning.  I was tired, it was cold and I almost gave into the lack of motivation.  Bundled up and headed out the door.  Felt surprisingly good during the run.  Ran north on the LPT all the way to Station Park.  They have extended the LPT on the north end and I assume that it connects to the Kaysville trail.  Since it connects to the JRP on the south end, we now have a trail system that extends from Utah county to the north end of Davis county.  Might be a fun adventure to run it from end to end someday.  Averaged a little under 8:00/mile for the entire run.  Second half was quite a bit faster than the first.

Merry Christmas to all of my running buddies.

Adrenaline 2011 5 Miles: 17.00
Comments
From timp on Sat, Dec 24, 2011 at 16:20:07 from 99.110.188.230

great run Andy!

Merry Christmas to you and your family!

From JD on Sat, Dec 24, 2011 at 18:27:26 from 71.32.200.226

Nice run!

the LPT keeps going north from the station about 2 tenths of a mile. from there it's a pretty easy jog west, probably less than half a mile, on the road before you can hop onto the kaysville trail.

have a great christmas!

From Rhett on Sat, Dec 24, 2011 at 18:50:42 from 74.32.209.119

Merry Christmas Andy. I hope you and your girls have a great day.

From Smooth on Sun, Dec 25, 2011 at 02:50:54 from 75.162.95.99

It will be cool to run it from end to end some day!

GREAT run with faster 2nd half.

Merry Christmas to you and your family, Andy! :)

Slow milesFast milesTotal Distance
5.004.009.00

Started with 3 easy miles then ran 4 at LT then finished with 2 easy.  Goal was to run the LT miles at 6:40/mile.  That is probably the correct pace although not the pace that I wish it were.  First mile came in at 6:30 and I felt surprisingly good.  Maintained that pace for the rest of the LT miles.  The last mile was a little tougher and I really had to work the last 1/2 mile but I was able to keep it at 6:30.  It was definitely a little quicker that LT but was glad that I was able to complete the run without the pace dropping off.  As the LT runs increase in length, I will need to be more realistic and back off the pace a little.

Adrenaline 2011 5 Miles: 9.00
Comments
From Kam on Thu, Dec 29, 2011 at 01:26:29 from 174.23.235.184

LT? I'm missing that lingo.

Slow milesFast milesTotal Distance
12.000.0012.00

Super cold this morning.  Headed out the door and locked the pace in at 8:00/mile and just plugged along.  The run went by surprisingly quick.  I think that the mental fitness is starting to come back.  The miles don't seem to be as daunting anymore.

Adrenaline 2011 5 Miles: 12.00
Comments
From Smooth on Tue, Dec 27, 2011 at 17:00:56 from 75.162.95.99

AWESOME LT run yesterday and GREAT MLR today! Glad your mental fitness is coming back...that's half the battle! :)

From Teena Marie on Tue, Dec 27, 2011 at 21:32:45 from 174.27.201.172

I have never met anyone as good at locking in a pace as you are!! Seriously!!! Very cool! :)

Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy recovery run (super slow).

Adrenaline 2011 5 Miles: 5.00
Comments
From timp on Wed, Dec 28, 2011 at 23:53:50 from 67.214.9.9

nice running this week Andy - great start to Boston training!

Slow milesFast milesTotal Distance
9.000.009.00

I am modifying my plan by replacing the 2nd MLR of the week with a hilly run.  Ran to the mouth of Mueller Park canyon and back home.  Pace was slow but the effort was good.  I took it easy on the way down.  Once I get into a better flow, I will start pushing harder coming down.  It was a balmy 45 degrees and I was overdressed. 

Adrenaline 2011 5 Miles: 9.00
Comments
From Kam on Sun, Jan 01, 2012 at 13:13:03 from 174.23.225.63

Awesome weather that day...

Slow milesFast milesTotal Distance
15.000.0015.00

Nice relaxing run along the LPT.  Headed south this time to see how much of the connector to the JRP is done.  There were some workers about a mile and a half after the LPT working on the trail so it must not be done yet.  Averaged just under 8:00/mile and felt good but did start to fatigue during the last 2 miles.

Adrenaline 2011 5 Miles: 15.00
Slow milesFast milesTotal Distance
1946.85138.002084.85
Adrenaline 2010 5 Miles: 63.20Adrenaline 2011 1 Miles: 500.40Saucony Grid A2 Miles: 26.60Adrenaline2011 2 Miles: 394.30Adrenaline 2011 3 Miles: 531.55Adrenaline 2011 4 Miles: 422.20Adrenaline 2011 5 Miles: 147.00
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