A clydesdale no more!

St. George 1/2 Marathon (Pacer)

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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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

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
1172.4077.351249.75
Adrenaline 2013 3 Miles: 44.70Adrenaline 2013 14 Miles: 323.05Adrenaline 2013 2 Miles: 2.35Adrenaline 2014 Blue (1) Miles: 442.70Adrenaline 2014 Red (1) Miles: 429.20
Slow milesFast milesTotal Distance
0.900.000.90

Really struggled at Firehouse today.  I wonder if the flu is still lingering a little and affecting my body.  Felt like passing out a few times and really struggled on the 2 short runs.

Adrenaline 2013 3 Miles: 0.90
Comments
From Kam on Thu, Jan 02, 2014 at 10:05:51 from 68.66.163.179

You and me, Andy, both starting over. Happy new year.

Slow milesFast milesTotal Distance
6.000.006.00

Treadmill run at work.  Started at 8 min/mile for the first 2 miles then ran 7:30 min/mile for the next 3.  Started the last mile at 7 min/mile and progressed to 6 min/mile.  The time seemed to go by much faster this time.  I forgot my headphones so I had to read the subtitles on the tv which probably helped pass the time. 

Adrenaline 2013 14 Miles: 6.00
Slow milesFast milesTotal Distance
0.900.000.90

Much better day at Firehouse.  Put in a good effort but didn't feel like I was going to die this time.  Included two short runs.

Adrenaline 2013 3 Miles: 0.90
Slow milesFast milesTotal Distance
13.100.0013.10

Ran the New Year's half marathon in Pleasant Grove.  Becky was sick and probably shouldn't have run so we kept the pace super slow.  Finished in 1:59:00 and it seemed like it took forever. 

Adrenaline 2013 14 Miles: 13.10
Slow milesFast milesTotal Distance
0.900.000.90

Relatively light day at Firehouse including one 0.9 mile run.

Adrenaline 2013 3 Miles: 0.90
Slow milesFast milesTotal Distance
7.000.007.00

Getting more accustomed to the treadmill at work.  Kept the pace more manageable this time.  Two miles at 8 min/mi, two at 7:45 min/mi, two at 7:30 min/mi and finished the last averaging 6:50 min/mi. 

Adrenaline 2013 14 Miles: 7.00
Comments
From Tara on Tue, Jan 07, 2014 at 13:53:41 from 75.169.138.116

Good work!

I'd like to go back to our Tuesday morning runs. It kept me accountable during the week. Yes?

From Andy on Tue, Jan 07, 2014 at 13:56:10 from 159.212.71.17

Works for me. The south end of the trail is clear if you wanted to stick to Legacy. I could meet you at Davis Blvd. which would be a nice alternative.

From Tara on Tue, Jan 07, 2014 at 14:12:47 from 75.169.138.116

Let's give Davis a try for a little topography variation. 6:00 AM @ 400 N and Davis next Tuesday? I'll see if Kam's interested.

From Rhett on Wed, Jan 08, 2014 at 11:21:59 from 24.121.0.8

looks like a nice tm run.

Slow milesFast milesTotal Distance
5.000.005.00

Came down with a head cold so I took it easy on the treadmill today.  Five miles in about 38 minutes.  On top of being sick the last few weeks, I am having kidney pains so I think I may have a stone forming.  This should be fun.

Adrenaline 2013 14 Miles: 5.00
Comments
From Rhett on Sat, Jan 11, 2014 at 16:04:53 from 199.117.154.54

Owe! I hope its not a kidney stone. Best wishes.

Slow milesFast milesTotal Distance
7.300.007.30

Not a lot of miles but they were definitely quality miles.  Met Tara at Davis Blvd. for an early morning run.  Clean air and temps were not bad (other than frozen hands because of misplaced gloves).  There was definitely a disconnect between the effort we were putting in and the pace that was registering on our watches.  Overall average pace was 8:00/mile and it felt hard.  Not a good sign for my 1:45 pacing duty next Saturday.  The slight upgrades killed me and the slight downgrades felt great.  Wonder if the treadmill running is making the variable elevations of a real run more difficult to handle.

Adrenaline 2013 14 Miles: 7.30
Comments
From Tara on Sat, Jan 11, 2014 at 22:51:51 from 75.169.143.115

I felt good about this one despite the time. I registered 7:56 pace, but I also stopped it at the intersection when we had to stop. Regardless, it was basically 8 but felt like 700 effort!:) Maybe it would've been faster if there were geese on the road.

From Teena Marie on Mon, Jan 13, 2014 at 07:22:10 from 172.56.33.138

Hi!!! :-)

Whenever I spend a lot of time on a treadmill and then run outside it seems only significantly harder in the winter. For me, because I have asthma, it is likely the temp and bad air. It doesn't seem to have near the effect in the other seasons. Plus you've been fighting a cold and/or kidney stones, right?

Have a great week!! :-)

Slow milesFast milesTotal Distance
8.000.008.00

Crazy week.  First chance I have had to run.  I did go to the gym a couple of times but that was only a little running.  Met Tara at Davis Blvd. for a duplication of Saturday's run.  Kept pretty close to the same pace (7:59/mile) but it felt a lot better than Saturday.  We added a little bit at the end to get to 8. 

Adrenaline 2013 14 Miles: 8.00
Comments
From Kam on Thu, Jan 16, 2014 at 12:16:17 from 68.66.163.179

Sorry I couldn't join you to run in the soup.

From Andy on Thu, Jan 16, 2014 at 12:20:32 from 199.190.170.30

Davis was just above the soup level so it wasn't too bad. We are planning on Tuesdays @ 6 am at 400 N and Davis. I think having the set group run will be good for all 3 of us through the winter.

Race: St. George 1/2 Marathon (Pacer) (13.1 Miles) 01:44:45
Slow milesFast milesTotal Distance
13.100.0013.10

Paced the 1:45 group at the St. George half marathon with RAD.  Maintained a nice 8:00/mile effort from start to finish.  It's a pretty easy pace to lock in.  We had a few people who stayed with us the entire time which was nice.  Nice to get a good run in at a lower elevation and nice weather.  Kind of a reminder of how enjoyable running can be.

Adrenaline 2013 14 Miles: 13.10
Comments
From Tara on Sat, Jan 18, 2014 at 16:51:34 from 75.169.143.239

Good to hear it went well!

From jeffc on Thu, Jan 23, 2014 at 09:47:33 from 167.207.136.103

I wish I had known that before the race. We were trying to track down the 1:45 pacer the whole race. Due to a short pit stop we came in about a minute behind you.

From Andy on Fri, Jan 24, 2014 at 09:53:55 from 159.212.71.173

Wish we would have met up Jeff. Sounds like you had a good race.

Slow milesFast milesTotal Distance
6.000.006.00

Decent run on the treadmill at work.  Started slow and gradually increased the speed.  Not sure if making every treadmill run a progression run is a good idea but it is what I have to do to get through it.  Added an unplanned cool down mile because as I was finishing up the run, I noticed the "naked guy" at the gym was just finishing.  I wanted to avoid that awkward encounter in the locker room. 
 

Adrenaline 2013 3 Miles: 6.00
Comments
From Teena Marie on Thu, Jan 23, 2014 at 14:38:17 from 65.130.247.17

Oh man!!! That is AWESOME!!! :)

My internship this round is in acute care. I have seen far more naked parts than anyone should have to see in several life times. Not good!!! Smart move on the extra mile! :)

From Tara on Thu, Jan 23, 2014 at 19:02:28 from 75.169.136.226

Oooo, good idea.

Most of my TM runs are progression runs too, not sure why, but I can't seem to keep the speed the same. TOO 2 two to tutu BORING!

Slow milesFast milesTotal Distance
8.000.008.00

Chilly run with Tara on Davis Blvd.  We backed off the pace a little and it felt a lot better. 

Adrenaline 2013 14 Miles: 8.00
Slow milesFast milesTotal Distance
10.000.0010.00

Dropped the kids off at soccer practice at 6:30 am and went for a run while they practiced. Was planning on running on the LPT but it is not cleared in Farmington. Ran on Main Street for a few miles, turned around and headed back. Very cold and the air was not great. Could definitely taste it after the run. 

Adrenaline 2013 14 Miles: 10.00
Slow milesFast milesTotal Distance
0.850.000.85

Good all around workout at Firehouse.  Included one 6 minute run at about 7:00/mile.  Felt like I pushed myself more at the gym instead of just going through the motions.  Of course, it helped that I was put in a group with people who have not been going very long.  Comparisons are killing me.  I'm not running enough to be a good runner and don't go to the gym enough to be as fit as others.  Kind of stuck in the middle. 

Adrenaline 2013 2 Miles: 0.85
Comments
From Tara on Tue, Jan 28, 2014 at 13:58:23 from 75.169.136.226

So you're well-rounded awesome? Sounds like the best both worlds to me.

Becky's running well!

From Andy on Tue, Jan 28, 2014 at 14:44:16 from 159.212.71.77

I will remain well rounded until I can get my addiction to sugar under control.

Slow milesFast milesTotal Distance
4.502.006.50

Hit Firehouse in the morning which included three 0.5 mile runs in addition to the usual stuff.  Good all around workout - spent time on all the muscles. 

Decided to do a little treadmill run at work.  Figured I may as well add some purpose to the run instead of just slogging through a few miles.  Warmed up with 2 miles at 8:00/mile then ran 2 miles at 6:40/mile then 1 mile at 7:45 to cool down.  Had a hard time getting used to the faster turnover at first but then was able to get in a groove and felt good pushing the pace.  I have a LONG ways to go if I want to get faster (still not sure I want to).

Adrenaline 2013 2 Miles: 1.50Adrenaline 2013 14 Miles: 5.00
Slow milesFast milesTotal Distance
8.000.008.00

Feeling a little worn out this week so, even though I packed my gym clothes, I skipped yesterday's planned lunch time treadmill run.  Since Tara asked to run 8 on Davis Blvd. this morning, I didn't feel too bad about missing yesterday's run.  Run felt good this morning.  Averaged 7:58/mile and did not feel like it took as much effort.  Not saying that I want to run any faster.  The effort was comfortable but was still a good push. 

Adrenaline 2013 14 Miles: 8.00
Comments
From Tara on Fri, Jan 31, 2014 at 13:46:58 from 75.169.143.62

Oh, you do want to go faster!

Just wait till we get on the trail again, pace will be effortless. We'll accidentally average 7:20 pace due to a flat course, no ice, and no traffic!

From Glory in the long run on Sat, Feb 01, 2014 at 11:58:57 from 174.23.179.128

Hey my friend, just reviewing our races and I realize that I ran with you a little at the SoJo half, when you were pacing. Probably around mile 7-8. Didn't realize you were the same guy who passed me at the Top of Utah half in '09. Hope to see you at some more races this year.

From Andy on Sun, Feb 02, 2014 at 06:06:55 from 71.199.56.250

If I remember correctly, even though I passed you at TOU 1/2, you still beat me by chip time.

Slow milesFast milesTotal Distance
12.200.0012.20

Becky and I met a big group at Pelican Bay to run across Utah Lake. Figured it was one of those things to do just to say you did it. It was a lot of work. The ice had a layer of frozen, crunchy snow on top that was tough to run on. We were running 9:30-10:00 minute miles and it felt like 8:00 effort. The east side of the lake was less cold so it didn't have the layer of snow on top to help with traction. Thought it would be fun to try to skate and ended up falling. Banged up my knee pretty bad. It was a fun run and definitely worth doing. 

Adrenaline 2013 14 Miles: 12.20
Slow milesFast milesTotal Distance
1.800.001.80

Relatively light day at Firehouse.  There were two 6 1/2 minute runs.  Got close to a mile on the first and took it a little easier on the second.

Adrenaline 2013 3 Miles: 1.80
Comments
From Kam on Tue, Feb 04, 2014 at 10:12:27 from 68.66.163.179

6.5 minute mile is a nice 5k pace. It's gets to be a bit daunting when it's much longer than that.

From Teena Marie on Wed, Feb 05, 2014 at 12:11:57 from 65.130.247.17

Nice! :)

Looking at some of your recent posts on facebook you look crazy fit!!! Whatever you are doing must be spot on!

Tell Becky hello for me!!! :)

Race: Sweetheart 5k (3.1 Miles) 00:20:35, Place overall: 6, Place in age division: 1
Slow milesFast milesTotal Distance
0.003.103.10

I haven't raced a race in a very long time.  On the way to the race I decided that I would use this as a fitness test.  I devised a pacing plan but forgot my watch so had to just run by feel.  This is a fairly non-competitive race so as we started I was up towards the front.  The lead pack was within sight the entire time.  I tried to maintain a comfortably hard pace throughout the race.  At 2 mile mark, I started to push a little harder and had a small taste of what 5k's are supposed to feel like.  Didn't really push as hard as I could but it wasn't comfortable.  Finished in 20:35 which is my slowest 5k.  Winner was 19:40 so this was a very winnable race.  I was 2 minutes slower than I usually run this course.  I am 15 pounds over my ideal race weight which accounts for 1:30 and the other 0:30 is from not being in race mode.  The time is exactly where I thought it would be - just not where I wanted it to be. 

Adrenaline 2013 14 Miles: 3.10
Comments
From timp on Mon, Feb 24, 2014 at 20:09:43 from 99.110.188.230

nice job getting out for race mode- it has been a very long time for me racing a 5k too. I need to sign up for one. I'd hate to see what my time would be....

Slow milesFast milesTotal Distance
8.000.008.00

Eight miles with Tara on the LPT.  Leisurely pace on the way out. Gradually picked it up on the way back.  Not a lot of conversation the last 2 miles.  The pace wasn't impressive but the effort was. 

Adrenaline 2013 14 Miles: 8.00
Slow milesFast milesTotal Distance
1.300.001.30

Cardio day at Firehouse.  Supposed to be a 19 minute run but by the time I get to the run section, there was only 10 minutes left. 

Adrenaline 2013 3 Miles: 1.30
Comments
From Teena Marie on Thu, Feb 13, 2014 at 18:10:21 from 65.130.247.17

I'll bet you ran crazy fast those 10 minutes!! :)

From Andy on Thu, Feb 13, 2014 at 18:12:36 from 199.190.170.21

Not really fast at all. I've regressed quite a bit. I think I am ready to start running again.

Slow milesFast milesTotal Distance
8.000.008.00

Eight miles at 7:55/mile on Davis Blvd. with Tara.  Running is so much more enjoyable when the weather is nice.  I used to be able to push through any weather but this year I have really struggled with motiviation through the winter.  I have put some weight on this winter but am still 30 pounds lighter than I was last year at this time.  Hopefully I can get back into a good running routine and get in decent shape this summer.

Adrenaline 2013 3 Miles: 8.00
Comments
From Tara on Fri, Feb 14, 2014 at 11:08:08 from 75.169.143.235

4 sec/mi slower today, but felt much easier than Tuesday on a harder course. Go figure.

You're skinny.

From Kam on Fri, Feb 14, 2014 at 12:03:46 from 68.66.163.179

How many miles tomorrow? What's the route? Time?

From Andy on Fri, Feb 14, 2014 at 13:13:46 from 159.212.71.199

I would be content with anything between 10 and 15. I don't think that I have anything going on tomorrow so can run whenever is convenient for you. We could either meet at one of the LPT trailheads or I could meet at your house and we could do the Main Street/Farmington loop.

Slow milesFast milesTotal Distance
17.000.0017.00

Met Kam for a good run that ended up being longer than either one of us should be running right now.  He suggested a 14 mile loop that I was leery of but figured I could gut it out.  The first few miles were on the BST.  It was nice being away from the traffic and city noises.  Dropped down Farmington canyon and made a pit stop at the gas station.  Gave Becky a call to see where she was on her long run.  She was close so we ran to the LPT to meet her.  Unfortunately, the mileage back to Kam's was much more that I thought it was.  Our 14 miler turned into 17.  I felt really bad making Kam go a little longer than he wanted and keeping him from home for an extra half hour.  On the other hand, I was glad I could make it through 17 miles with no fuel and feel alright. 

Adrenaline 2013 3 Miles: 17.00
Comments
From Rhett on Mon, Feb 17, 2014 at 16:32:12 from 24.121.0.8

You're obviously in better shape than you give yourself credit if you were able to gut out a 17 miler without fuel. Nice job.

Slow milesFast milesTotal Distance
2.800.002.80

20 minute run at Firehouse. 

Adrenaline 2013 3 Miles: 2.80
Slow milesFast milesTotal Distance
7.300.007.30

Met Tara for a run on Davis.  She was having shoe issues so turned back after a mile.  I am very tired so I wouldn't have been able to run as fast as she would have wanted to anyway.  I have no idea what my pace was but I felt very lazy during the run so I'm sure it was pretty slow.

Adrenaline 2013 14 Miles: 7.30
Slow milesFast milesTotal Distance
17.000.0017.00

Long run with Becky. My legs started rebelling at mile 13. Was by Kams house and thought of asking for a ride but I assumed he was still mad at me for making him run so far last week. Cut the run short and let Becky finish her run on her own. 

Adrenaline 2013 14 Miles: 17.00
Comments
From Kam on Mon, Feb 24, 2014 at 15:37:38 from 68.66.163.179

just for the record, I would give you a ride home

From Tara on Tue, Feb 25, 2014 at 00:14:42 from 75.169.141.95

He would. He gave me one once after our first run together and I could't run the last 1.5 miles home. He would do the same for you.

Also, next time you're near my house, just run up the mountain, (half way to Davis) and I'll also give you a ride. That's what friends are for.

Slow milesFast milesTotal Distance
7.300.007.30

7.3 with Tara on Davis Blvd.  A little quicker pace this time.  I'm definitely starting to notice the effects of my lack of consistent running. 

Adrenaline 2013 14 Miles: 7.30
Comments
From Tara on Thu, Feb 27, 2014 at 21:21:38 from 75.169.136.132

Get ready for next Tuesday. Coach calls for 1 hour hard..on Davis. What are your Saturday running plans?

From Andy on Fri, Feb 28, 2014 at 18:53:55 from 71.199.56.250

I thought our davis runs were already hard. I'm not sure I will be able to keep up on Tuesday.

Slow milesFast milesTotal Distance
20.000.0020.00

Started the run at 2:00 pm which had me a bit concerned because I didn't eat much beforehard.  The run ended up being one of my more effortless runs.  The pace was on the slow side (8:30 - 9:00) but still a decent effort.

Adrenaline 2013 14 Miles: 20.00
Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy run around the neighborhood. 

Adrenaline 2013 14 Miles: 5.00
Slow milesFast milesTotal Distance
2.200.002.20

A few 5 minute runs while at Firehouse.
 

Adrenaline 2013 3 Miles: 2.20
Slow milesFast milesTotal Distance
7.000.007.00

Nice head clearing run to Elephant Rock.  There is more snow on the trail than I expected but it is still runnable.

Adrenaline 2013 14 Miles: 7.00
Slow milesFast milesTotal Distance
1.000.001.00

Two 3 minute runs at Firehouse.

Adrenaline 2013 3 Miles: 1.00
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at Davis Blvd.  I was not expecting the snow so I only wore shorts and a long sleeve shirt.  Luckily I had an extra jacket and gloves in my car.  Run felt good only because Tara was willing to run slow. 

Adrenaline 2013 14 Miles: 8.00
Slow milesFast milesTotal Distance
1.300.001.30

One 10 minute run at Firehouse. 

Adrenaline 2013 3 Miles: 1.30
Slow milesFast milesTotal Distance
9.000.009.00

Nine miles on the LPT in 72 minutes with Tara.

Adrenaline 2013 14 Miles: 9.00
Slow milesFast milesTotal Distance
8.100.008.10

Early morning run with Tara on LPT. 

Adrenaline 2013 14 Miles: 8.10
Slow milesFast milesTotal Distance
2.700.002.70

20 minute run at Firehouse.

Adrenaline 2013 14 Miles: 2.70
Slow milesFast milesTotal Distance
0.600.000.60

Short run at Firehouse.

Adrenaline 2013 3 Miles: 0.60
Slow milesFast milesTotal Distance
13.200.0013.20

Met Tara at 5:30 for a run on the LPT to Farmington and back.  Still a little chilly but decent running weather.  Felt good for most of the run.  Miles 11 and 12 were a bit of a struggle.  Fortunately, this was the time that Tara was explaining Maslow's heirarchy of needs (can't remember what she called it but pretty sure this is the same thing) so all I had to do was listen and try to put one foot in front of the other.  Averaged 8:03/mile according to her watch.  We discovered that my Garmin has a hard time with the tunnel which causes me to lose time and distance.  I lose more time than distance so my average pace is a few seconds faster than reality. 

Adrenaline 2013 14 Miles: 13.20
Comments
From Rachelle on Fri, Mar 21, 2014 at 11:18:46 from 199.190.170.30

Nice run Andy. That Tara is always good for entertainment. :)

From Tara on Sat, Mar 22, 2014 at 19:55:42 from 70.208.18.14

The funny thing is that I haven't been able to stop talking since our run yesterday morning. Just feeling so yappy lately! Gotta love Maslow along with our other psychological discussions;) Next topic? Actuary.

Hi Rachelle!

Slow milesFast milesTotal Distance
8.000.008.00

Woke up early and was able to convince myself to get out the door instead of laying around like I have been lately.  Just a nice lazy run on one of my old regular loops.  Legs felt dead for the first half then started to wake up towards the end. 

I'm now two weeks with no soda.  I didn't expect immediate results but the belly fat seems to be getting worse.  I think I have been over-compensating the loss of sugar from the soda with too many treats.  I do feel better despite the Budha belly.

Adrenaline 2013 14 Miles: 8.00
Comments
From Kam on Mon, Mar 24, 2014 at 11:08:26 from 68.66.163.179

Two weeks! woot woot. Right now I'm at two hours, and I'm heading to the fridge.

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.  I am dead tired today. 

Adrenaline 2013 14 Miles: 1.00
Comments
From Rachelle on Mon, Mar 24, 2014 at 10:33:39 from 159.212.71.173

Mondays = lamesauce! Good job at getting a workout in Andy.

Slow milesFast milesTotal Distance
10.200.0010.20

Ran from home to the Temple and back again with Becky.  Good effort going up.  More relaxed coming down.  There was a quarter mile stretch going up that I wasn't sure that I was going to be able to keep up with her.  I eventually relaxed and the rest of the run felt a lot better.  I think it was just my body getting used to the uphill (haven't done it in quite awhile). 
 

Adrenaline 2013 14 Miles: 10.20
Comments
From Tara on Tue, Mar 25, 2014 at 22:41:58 from 50.186.87.12

I have never dared to run up that hill. I don't think I ever will.

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
1.200.001.20

Three short runs at Firehouse.

Adrenaline 2013 14 Miles: 1.20
Slow milesFast milesTotal Distance
8.000.008.00

Regular 8 mile loop. Felt sluggish and slow for the first half.  Legs felt dead for some reason.  Second half felt a lot better.

Adrenaline 2013 14 Miles: 8.00
Slow milesFast milesTotal Distance
20.000.0020.00

Ran with Becky on her last 20 miler as she is preparing for Boston.  Started off running 2.5 miles to the LPT Pages Lane trailhead to meet Tara and Kam.  Ran alnong the LPT then connected to the rail trail.  Even though it is only 1/4 mile from the LPT it felt nice to be running somewhere other than the same old route.  The wind was at our back on the way out which made coming back tough.  We averaged 8:50/mile for the run.  I felt good the entire way.  Really not sure how I am able to run 20 milers right now since my running has been all over the place.

Adrenaline 2013 14 Miles: 20.00
Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
9.000.009.00

Met Tara at Davis Blvd.  Felt super tired during the run. I was able to keep up for the first half but really started to wear out the second.  We usually have a good push the last mile but I wasn't feeling it so I let her go and just cruised to the end. 

Becky had just started her run when I got home so thought I would run her birthday run with her.  Only made it a half mile before I realized it wasn't going to happen so I turned back and headed home.

Adrenaline 2013 14 Miles: 9.00
Comments
From Tara on Tue, Apr 01, 2014 at 08:41:18 from 50.186.87.12

Happy Birthday to Becky. It's the effort that counts! Thanks for today, It's not easy running a 20 miler on Saturday, then show up for an unintended tempo shortly after.

https://www.thorlo.com/free-sock-offer/on_site_banner

Slow milesFast milesTotal Distance
1.000.001.00

One mile run at Firehouse.  Had absolutely no energy during the workout today.
 

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
2.250.002.25

Two separate runs at Firehouse.  Running motion feels very forced and unnatural.

Adrenaline 2013 14 Miles: 2.25
Comments
From Tara on Fri, Apr 04, 2014 at 11:02:29 from 50.186.87.12

Huh. Sounds like you're burning both ends, lately. Not a sign of being a poor runner, just a warning sign to get on top (or lay off) of some things. Just a (vague) theory. I think you are running faster than now than you were 2 months ago, so obviously something is working.

Slow milesFast milesTotal Distance
1.000.001.00

Firehouse run.

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
9.500.009.50

Played in a dads vs. daughters soccer game Friday night and had major blisters on both feet.  My feet are not accustomed to that much lateral motion. 

Met Tara for a run that started with a nasty climb to BST.  Ran a long BST for a few miles and headed back along Main Street.  Got lost on BST but stumbled upon the Centerville waterfall.  Last 2 miles felt like a good push.  No watch so not sure what the pace was.

Adrenaline 2013 14 Miles: 9.50
Comments
From Tara on Tue, Apr 08, 2014 at 15:16:06 from 50.186.87.12

The last few miles we averaged 7:30's, afterall.

Slow milesFast milesTotal Distance
1.000.001.00

One run at Firehouse.  Pushed a little harder than usual.  There is a guy there that seems to be quite fast so I just tried to stay a step ahead of him. 

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT.  Effort felt very good this morning.  Last two miles were a little quicker but never felt forced.  A good hard effort that didn't kill me.

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Rachelle on Tue, Apr 08, 2014 at 11:06:16 from 199.190.170.24

Nice work Andy! Did you ever find a bib for Boston?

From Andy on Tue, Apr 08, 2014 at 11:30:53 from 199.190.170.28

The BAA is being super strict about bib pickup. You can only pick up your own bib so we won't be able to pick up the extra one we thought we could.

From Tara on Tue, Apr 08, 2014 at 14:43:53 from 50.186.87.12

I agree Andy, I was surprised our last miles were in the mid 6's. This would have killed us on Davis:)

Hi Rachelle!

From Tara on Tue, Apr 08, 2014 at 15:14:52 from 50.186.87.12

Also, I mapped it out. Turns out the GPS makes up for the tunnel. By the end of the run, it had caught up. I still am not sure if the pace is correct, it must be close enough. Remember how it seemed my pace showed slower, as a result? You should steal Becky's watch one of theses days so we can test it out. THAT watch will know.

Slow milesFast milesTotal Distance
2.000.002.00

Two miles at Firehouse.  Decent effort on the first, a little lazy on the second.

Adrenaline 2013 14 Miles: 2.00
Slow milesFast milesTotal Distance
14.300.0014.30

**Repost - Accidentally entered it on the wrong day**

Met Tara at the LPT at 5:30 for a long run.  Legs felt very heavy at the start of the run (lots of squats at the gym yesterday).  Nice and easy on the way out.  Naturally picked up the pace on the way back.  Last 5 or 6 miles were 7:30-7:40 per mile.  Averaged 8:04ish for the entire run. 

Adrenaline 2014 Blue (1) Miles: 14.30
Comments
From The Scope on Fri, Apr 25, 2014 at 10:15:52 from 50.186.87.12

The last 5 miles today, we averaged 7:21. Getting better but I was feeling tired.

Race: Herriman Half (fitness test) (13.1 Miles) 01:37:00
Slow milesFast milesTotal Distance
0.0013.1013.10

Decided at the last minute to run the Herriman Half.  Since I ran 14 miles on Friday and am nowhere near race shape, my plan was to just maintain a consistent effort the entire run.  I wanted to keep the effort as possible so I could test the course weighting methods that I use for the pacebands.  The course is hilly so I thought 1:35 would be a comfortably hard effort.  The race started and I settled into a good effort.  Kept it steady throughout the run.  It is a small race in it's first year so I ran solo the entire time (somewhere around 6th or 7th place).  Even though I did not run all out, I'm not sure I could have run it a lot faster.  I was feeling pretty tired toward the end.  My pace weights were a little off for miles 10 and 11 which is a bit disappointing.  I need to figure out if the map didn't pick up enough elevation change or if my formulas need to be modified.

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From Rhett on Fri, Apr 11, 2014 at 10:37:35 from 24.121.0.8

Looks like you've had some good consistent training this week.

From Andy on Fri, Apr 11, 2014 at 10:42:37 from 199.190.170.31

Even though my running has appeared sporatic the last few months, I have been working out in some fashion 6 days a week. My "goose egg" days usually mean that there was no running at the gym. Now I need to find a way to run and go to the gym everyday instead of choosing one of the other.

From Tara on Sat, Apr 12, 2014 at 23:41:25 from 50.186.87.12

Geeze. Nice taper!;) Very good for just testing out the wheels and gears.

I've been thinking the same thing lately.. How can I do both everyday. Let me know when you get the answer.

Slow milesFast milesTotal Distance
2.000.002.00

Two miles at Firehouse. Felt really nauseous so kept the pace relatively easy.

Adrenaline 2013 14 Miles: 2.00
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT.  I keep thinking it will be warmer and end up under dressed.  At some point it has to start getting warmer.  I don't think either one of us wanted to push the pace today so it was just a nice general aerobic run.  Averaged 8:06/mile.

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Kam on Fri, Apr 18, 2014 at 12:08:56 from 68.66.163.179

Did you see this? http://fellrnr.com/wiki/GPS_Accuracy

From Andy on Fri, Apr 18, 2014 at 12:37:34 from 159.212.71.173

That is a good find. Let's keep the results on the 620 our little secret. I don't think Becky will be very happy about that. It is kind of stunning how poorly it performed.

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
0.000.000.00

Woke up at 2, worked for a few hours then decided I was too tired to go for my planned run so I took a little nap before getting up for the day.  This week has not been a good week for running.  Heading to Boston tomorrow morning so may not have a chance to run.  Hoping to get some good runs in on Sunday and Monday in Boston.

Slow milesFast milesTotal Distance
10.000.0010.00

Staying in Hull, MA at the Nantasket beach resort (20 miles outside of Boston).  We have done the touristy stuff in the past so wanted to stay somewhere a little more quiet.  Went for an early morning run so I could watch the sunrise.  A little chilly but really enjoyed the run.  Feeling good towards the end so picked up the pace.  Ran 7:15, 7:15 and 6:30 for the last 3 miles.

Adrenaline 2014 Blue (1) Miles: 10.00
Comments
From Kam on Tue, Apr 22, 2014 at 08:48:30 from 68.66.163.179

That's a speedy 5k finish, Andy.

Slow milesFast milesTotal Distance
11.000.0011.00

Planned an epic run around Boston while I waiting for the runners to start coming through the finish.  My first stop was going to be at Fenway Park.  After 5 miles I realized that I had somehow run in a giant circle and was right back where I started.  I am extremely directionally challenged.  Decided to just run the Freedom Trail instead (including the 294 steps to the top of the Bunker Hill monument) and bag the rest of the run.  I wanted to make sure I got a decent spot to watch the race.  Finished the run at Mike's Pastry (overrated in my opinion).

Found a spot on Hereford to watch the marathon.  Missed almost everybody that I was hoping to see but was able to see Becky (thankfully). 

Adrenaline 2014 Blue (1) Miles: 11.00
Comments
From fly on the Wall on Tue, Apr 22, 2014 at 09:46:40 from 168.180.63.241

Sounds delightful. Congrats to Becky!

Did you get to see the elites?

From Andy on Wed, Apr 23, 2014 at 09:49:29 from 159.212.71.25

Yes, I saw the winners come through. In my mind that is what I look like when I run but know that in reality it is very different.

From Rhett on Wed, Apr 23, 2014 at 14:37:31 from 24.121.0.8

Sounds like a wonderful day. I think one of these years I'd like to go to Boston as a spectator and see the race from that point of view.

From fly on the Wall on Thu, Apr 24, 2014 at 08:13:35 from 168.180.63.241

Perception is just as good as reality! ;)

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.

Adrenaline 2013 14 Miles: 1.00
Slow milesFast milesTotal Distance
13.750.0013.75

Met Tara at the LPT.  Started out and a comfortable pace (8:00-8:30ish). Ran the last 5 miles at 7:20/mile.  I was starting to feel kind of yucky before we picked up the pace.  Once the pace quickened, I felt a little better.

I've been looking at training plans for a fall marathon so I guess that means I will probably be running one this year.  Most likely not St. George.  I'm kind of tired of paying for hotels so I will either run Big Cottonwood or Huntsville.

Adrenaline 2014 Blue (1) Miles: 13.00
Slow milesFast milesTotal Distance
9.000.009.00

Had a couple of hours between my girls soccer games at a torun ament in Meridian, Id so I went for a little run. It is cold and windy but no rain. Felt pretty good as I started out so I thought I would maintain the quicker pace as long as I could. Was able to hold it at 7:15 for the entire run. Very happy with how well the run went. 

Adrenaline 2014 Blue (1) Miles: 9.00
Comments
From Tara on Mon, Apr 28, 2014 at 08:06:56 from 50.186.87.12

Nice run, Andy!

Slow milesFast milesTotal Distance
1.000.001.00

One 6:45 run at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
8.000.008.00

Eight miles on the LPT with Tara at 7:51/mile.  That seems to be our standard average pace for that run. 

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Tara on Tue, Apr 29, 2014 at 14:31:49 from 50.186.87.12

I was thinking the same thing. Long or short, 7:51. Maybe we should start pushing it again soon:)

Slow milesFast milesTotal Distance
2.501.003.50

1 mile during the workout at Firehouse then ran 2.5 miles home after the workout.  I'm currently running 3 days/week and going to the gym 3 or 4 days per week.  Trying to see if I can incorporate running into a couple of the other days.  Considering using the FIRST marathon training program (http://www.wu.ece.ufl.edu/marathon%20training-first%20marathon.pdf) which is 3 days of focused running and 3 days of cross training. 
 

Adrenaline 2013 14 Miles: 3.50
Slow milesFast milesTotal Distance
8.000.008.00

Didn't exercise at all yesterday because: my knee was bothering me, had an early morning ortho appt for my kids, chaperoned a field trip, busy with work, soccer game, orchestra concert, etc.  Figured that my list of excuses was big enough that I could justify a day off.  I have made a lot of poor food choices this week which has left me feeling very heavy and bloated.  DIdn't think I would be able to keep up with Tara this morning.  Did the usual LPT run and we were both quite surprised to see that the average pace was 7:42/mile.  I guess that's a good sign. 

Adrenaline 2014 Blue (1) Miles: 8.00
Race: Dino Half Marathon (pacer) (13.1 Miles) 01:49:34
Slow milesFast milesTotal Distance
16.500.0016.50

One of the most unevenbtful pacing jobs I've had.  I didn't have anybody run with me for the entire race.  Makes me wonder if it really even happened.  My first mile was a liitel fast.  That gave me a 15 second cushion that I held for most of the race.  The 7th mile contains the "sprintosaurus" which is a special award for the fastest half mile. Since I wasn't running with anybody I decided to push the pace.  DIdn't go all out but it was close.  Ran the half mile in 2:30.  At the end of this stretch, I stopped and waited 90 seconds to get back on track.  From here to the end I was within a couple of seconds of where I was supposesd to be at every mile marker.  Ran the last mile a little faster so I would have a bufferr in case the course didn't measure correctly.
 

Adrenaline 2014 Blue (1) Miles: 16.50
Comments
From Tara on Sun, May 04, 2014 at 20:20:37 from 50.186.87.12

So did you get the award? I'm sure no one ran that fast. That is one speedy 800m! Geeze. I always think its funny how you pretend to be more out of shape than you really are. Maybe it's just modesty:)

From Andy on Sun, May 04, 2014 at 20:56:07 from 98.202.100.170

Some kid who ran the half marathon in 3 hours ran the half mile in 2:02. I could have gone a bit faster but nowhere near that fast. It was aided so I really am morbidly obese and woefully out of shape.

Slow milesFast milesTotal Distance
0.000.000.00

Worked until 2 am then was up at 5 to start again.  I was utterly exhausted.  Went to the gym and puttered around.  Not my best effort.  I figured half ***** was better than no *****. 

Comments
From Tara on Tue, May 06, 2014 at 22:05:47 from 50.186.87.12

Lol, I sat here trying to figure out what the stars meant.

Slow milesFast milesTotal Distance
9.000.009.00

Met Tara and Kam at the LPT.  Run included a loop around Bountiful pond then a few miles on the LPT. 

Adrenaline 2014 Blue (1) Miles: 9.00
Slow milesFast milesTotal Distance
1.000.001.00

A mile run at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
1.000.001.00

One run plus some sprints at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
5.901.107.00

Warmed up by running 2 miles to the LPT then ran 6 repeats of 1 minute on and 3 minutes off.  Averaged 5:35/mile for the "on" minute.  A little faster than I should have run it but figured I should push the pace since it was so short and I was getting full recovery.  This was just a way to let my body know that it is time to get out of the lolly gagging rut.

Adrenaline 2014 Blue (1) Miles: 7.00
Slow milesFast milesTotal Distance
0.800.000.80

Good total body workout at Firehouse including one run.

Adrenaline 2014 Blue (1) Miles: 0.80
Slow milesFast milesTotal Distance
9.000.009.00

Tough run today.  Met Tara at LPT and it was chilly.  It has to warm up to shorts and short sleeve shirt running weather eventually.  First 2 miles were a little faster than we usually start (8:00/mile) and it took way too much effort.  The pace got progressively faster throughout the run.  I think we had a 7:30, 7:20 a couple of 7:10's and a 7:00.  It was at that point that Tara decided to make it interesting.  Last 2 miles were around 6:40/mile.  She dropped the hammer with 1/2 mile to go and I was unable to respond.  I held it around 6:40ish but she must have been around 6:20ish. Finsihed with 9 miles at 7:15/mile pace.  This is the exact type of run that I need to start doing in order to get used to the quicker pace again.

Adrenaline 2014 Blue (1) Miles: 9.00
Comments
From Tara on Tue, May 13, 2014 at 15:12:22 from 50.186.87.12

Andy, I had no idea you were ever uncomfortable. First of all, you never breath, which is weird. Then you never complain, which is extra weird. Plus you talked the whole time with me, or I talked the whole time, I can't remember. I'm not really sure why we ran that fast today. Must have been the V8 wearing off on us both. I had no idea we were even going that fast until I looked at my splits at home. Why again did we do that? Must be good. I like progressive runs much more than solid even tempo runs. Those kill me.

From Andy on Tue, May 13, 2014 at 16:12:33 from 98.202.100.170

The effort was good. It is what we need to start doing more often. It kind of sounds like you are trying to say that I am weird.

From Tara on Tue, May 13, 2014 at 18:06:14 from 50.186.87.12

Weirdo, I'm not sure how you got that.

I've got to go track my 10,000 steps for the day.

Slow milesFast milesTotal Distance
1.700.001.70

Mostly cardio work at Firehouse including 2 runs.  Decent push during the first, not so much during the second.

Adrenaline 2014 Blue (1) Miles: 1.70
Slow milesFast milesTotal Distance
13.800.0013.80

Met Tara at the LPT for a long run.  Despite the questions regarding it's accuracy, I broke down and bough a Garmin 620. Debated between the 910 and 620 and decided that the features on the 620 were more my style.  It has a lot of "gee whiz" stats that I will probably never use but really drew me in since I am a numbers guy.  The only issue during the run was that the auto-pause went haywire halfway into the run.  This kind of messed up my total distance compared to what Tara had.  Checked the route on Garmin Connect and was happy to see that my path followed the trail and road perfectly.  The run itself was very good.  We started at 8:00/mile and progressively got faster.  Last mile was 7:00/mile and the overall average was 7:45/mile (I think). 

The answer to the question during the run is: "a piece of legislation enacted by a municipal authority."

Adrenaline 2014 Blue (1) Miles: 13.80
Comments
From Tara on Fri, May 16, 2014 at 11:25:37 from 50.186.87.12

Uh, what is a city ordinance?

Good run, good watch. I had 7:38ap overall, but you had a few beep-y things going on that you might have figured out. I also posted my splits to compare to your new gadget. Oh, that watch is going to be fun! Thanks for the run.

Slow milesFast milesTotal Distance
14.000.0014.00

Met Kam and one of his daughters at the LPT. He was running to liberty park and I was going to join him for a few miles. Thought that if I felt good I would run to downtown SLC and take the front runner back home and if I didn't feel well then I would just put a few in. Pace felt surprisingly good. He was running a little faster than I expected but it still felt great. Pace was a little faster on the trail and slowed once started meandering through town. Averaged 7:55 for 11.8 miles. Took the train back home and had to run 2.2 miles from the train station to my car. Averaged 7:40 for the bonus miles. 

Adrenaline 2014 Blue (1) Miles: 14.00
Comments
From Tara on Sat, May 17, 2014 at 14:58:22 from 50.186.87.12

Way to put in an even longer run today with a great pace!

From Andy on Sat, May 17, 2014 at 15:09:19 from 172.56.8.121

A few more miles than I planned. It's been a good week of running. Hope I didn't over do it.

From Tara on Sat, May 17, 2014 at 15:43:19 from 50.186.87.12

Yes, a 46 mile week with solid runs! Turns out our AP for our usual 8-9 on LPT was the fastest this week we've ever hit, without trying to do intervals. The same is true for our long run yesterday. All in one week. On fire.

We should start doing some concerted runs again on Tuesday's.

Slow milesFast milesTotal Distance
4.801.206.00

Warmed up by running 2 miles to the LPT then ran 6 repeats of 1 minute on and 2 minutes off.  The "on" miles ranged from 5:29/mile to 5:38/mile with an average of 5:34.  Not as consistent as I would like but a good run nonetheless.

The GPS on my watch didn't track very well during the first mile but was fine the rest of the run.  This run provided a good comparison of the running efficiency numbers for the high end and low end of my pace range.

  5K Pace Recovery
Pace (min/mile) 5:34 8:51
Cadence (spm) 189 168
Vert Oscillation (cm) 7.07 7.64
Ground Contact Time (ms) 203 265
Stride Length (ft) 5.0 3.6

 

Adrenaline 2014 Blue (1) Miles: 6.00
Comments
From allie on Sun, May 18, 2014 at 11:25:03 from 174.23.149.245

cool data. what watch are you using?

From Andy on Sun, May 18, 2014 at 11:44:55 from 98.202.100.170

I'm running with the Garmin 620. Lot's of fun little features but there have been a lot of complaints about the GPS. I'm hoping the latest software release fixed the issues.

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.  Feeling some tightness in my shins from a few too many miles last week.  I've always thought I was too good for the 10% rule. 

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
6.902.008.90

Met Tara at the LPT for the usual tempo Tuesday run. We decided that we would run our normal pace for the first few miles then finish with 2 miles at tempo pace.  She suggested 6:30 and I thought there was no way I could approach that speed.  Our first "fast"mile was 6:43 according to my watch and 6:39 according to hers.  The discrepancy is due to the tunnel and I don't know whose is correct.  The last mile was 6:28.  I started to feel it towards the end and I inadvertently abruptly stopped as soon as I hit the mile marker.  Tara continued on to finish the full nine miles.  Happy with the effort and pace.

Adrenaline 2014 Blue (1) Miles: 8.90
Comments
From Tara on Tue, May 20, 2014 at 12:23:20 from 50.186.87.12

I felt like you were more on fire today than I was. Good job.

From Andy on Tue, May 20, 2014 at 12:53:18 from 199.190.170.28

Which explains why you kept saying "it feels like we are running so slow".

From Tara on Tue, May 20, 2014 at 13:00:29 from 50.186.87.12

Ha! It looked like it, not felt like it!

"Do you want to go nine?"

"No, I can't do nine today."

"But I have to go potty."

"Ohh."

lol.

From Kam on Thu, May 22, 2014 at 13:07:01 from 68.66.163.179

sometime I'll bring a timex and we can sort out that tunnel discrepancy.

Slow milesFast milesTotal Distance
1.000.001.00

Good workout at Firehouse included a 1 mile run.  I think I am coming down with something.  A little feverish and feeling wiped out.

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
1.100.001.10

3 short runs at Firehouse.  I think I overdid it a little last week between the running and gym so am not pushing as hard this week.  I forget that I need to be patient when increasing mileage and intensity.

Adrenaline 2014 Blue (1) Miles: 1.10
Race: Boys Chase Girls Half (pacer) (13.1 Miles) 01:59:50
Slow milesFast milesTotal Distance
13.100.0013.10

My original plan was to run the downhill miles of this race hard then coast the last 4 miles to the finish.  Still not in race shape but wanted some harder miles.  Plans changed when one of the pacers dropped out.  Considered running the 1:40 for the girls race but thought it would be better to have only ladies pacing the ladies race.  I ended up pacing the 2 hour group.  It was a super small race with separate start times for the guys and girls so I ended up running solo again.  There probably weren't more than 50 guys running.  I think I spent a total of 2 minutes with another runner.  I was a minute early because the course was 0.1 short due to the start line being moved (shocking for a On Hill race).

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From Tara on Sat, May 24, 2014 at 13:52:33 from 50.186.87.12

Good job. Steady and ready- that's you.

Slow milesFast milesTotal Distance
7.000.007.00

A rare morning where neither Becky or I had our kids so we did the elephant rock run. She was still a little worn out from the race yesterday so we got separated halfway to the rock. Overall effort was decent but I didn't kill myself. 

Adrenaline 2014 Blue (1) Miles: 7.00
Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
8.200.008.20

Met Tara at the LPT.  We both had a weekend full of home improvement projects so neither one of us were feeling up to any tempo miles.  As usual, the run turned into a progressive run.  Started at 8:15/mile and finished at 7:20/mile for an overall average of 7:45. 

Adrenaline 2014 Blue (1) Miles: 8.20
Slow milesFast milesTotal Distance
4.502.006.50

I never get allergies but I've been battling them the last few days so I took yesterday off.  Thought I would experiment with running and going to the gym the same morning.  Drove to the LPT and warmed up with a mile then ran 4X1/2 mile at 5k pace with 1/4 mile jog in between.  Splits were: 3:00, 2:57, 2:58, 2:59.  Last one was a struggle but I guess it is supposed to be. Ran 1 mile cool down then drove home, changed my clothes and went to Firehouse.  Fortunatley, today's exercises were focused on strength so I didn't have to kill myself cardiovascularly.  The workout did include 2 runs which I tood relatively easy.

Adrenaline 2014 Blue (1) Miles: 6.50
Comments
From Tara on Thu, May 29, 2014 at 19:38:14 from 50.186.87.12

Nicely done!

From Rhett on Fri, May 30, 2014 at 10:46:26 from 24.121.0.8

Nice workout.

Slow milesFast milesTotal Distance
15.000.0015.00

15 miles on the LPT with Tara.  Well, not all of the miles were on the LPT and not all of them were with Tara.  I ran out of gas with 2 miles to go and sent her on her way.  Averaged 8:00/mile for the entire run.  The runs are getting long enough and it is getting warm enough outside that I need to start taking fuel with me. 

Adrenaline 2014 Blue (1) Miles: 15.00
Comments
From Tara on Sat, May 31, 2014 at 18:06:49 from 50.186.87.12

I felt bad leaving you. I turned around to get you, then saw the time and decided I was out of time. It looks like you still finished well.

Slow milesFast milesTotal Distance
1.402.003.40

Epic failure at the track. Intent was 12x400 but only got half of it in. Warmed up 1 mile then started the workout. First one was 80 seconds and they got progressively worse. Ran the last in 89 and I was done. Rested for a minute and thought about restarting but gave up and went home. Obviously VO2 is my major weakness. That and a the complete inability to push through any hint of discomfort. 

Adrenaline 2014 Blue (1) Miles: 3.40
Comments
From Rachelle on Sun, Jun 01, 2014 at 12:22:25 from 67.148.246.66

Hang in there Andy. The first time back on the track is so confusing and 80 is really fast! I'd be stoked about one that fast. :)

From Kam on Mon, Jun 09, 2014 at 16:34:24 from 68.66.163.179

Occasionally, I can get through the hint of discomfort, but give up shortly thereafter. This bodes well for a marathon on Saturday, doesn't it?

Slow milesFast milesTotal Distance
1.500.001.50

One run during the workouts at Firehouse.  Very tired today.  My weight is down a few pounds so I think I may be operating in a state of dehydration.

Adrenaline 2014 Blue (1) Miles: 1.50
Slow milesFast milesTotal Distance
8.000.008.00

Eight on the LPT.  Averaged 8:00/mile on the way out and 7:10/mile on the way back with the last mile in 6:48. I'm so tired that I took a power nap when I got home before heading to work.

Adrenaline 2013 14 Miles: 8.00
Slow milesFast milesTotal Distance
1.700.001.70

Cardio day at Firehouse including a 13 minute run. 

Adrenaline 2014 Blue (1) Miles: 1.70
Slow milesFast milesTotal Distance
4.004.008.00

Four miles uphill then four miles downhill.  Kept the effort as easy as possible on the way up and pushed a little coming down.  Averaged 6:38/mile for the 4 downhill miles.

Adrenaline 2013 14 Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

Gym was unavailable this morning so I just went on an easy run.  Averaged 8:00/mile on the regular 5 mile loop.

Adrenaline 2013 14 Miles: 5.00
Slow milesFast milesTotal Distance
11.000.0011.00

Got a little later start than I hoped for so it was a little warm.  Ran to Bountiful pond with the intent of runnng around Farmington bay.  Unfortunately, it is closed and there is no way around the gate so I just headed back to the LPT.  Held a steady pace the entire run (7:43/mile). 

Adrenaline 2014 Blue (1) Miles: 11.00
Slow milesFast milesTotal Distance
4.003.007.00

6 x 1/2 mile repeats on the LPT.  I was a little smarter this time and picked a more reasonable pace.  Targeted 6:10-6:15/mile which is probably still a little faster than my 5k pace.  Splits were: 3:02, 3:07, 3:08, 3:05, 3:07, 3:04.  Good, solid effort but didn't kill myself.

Comments
From Teena Marie on Mon, Jun 09, 2014 at 22:20:37 from 199.201.101.113

Crazy impressive!!! :-)

Slow milesFast milesTotal Distance
1.000.001.00

One mile at firehouse. Feeling very overweight. 

Adrenaline 2014 Blue (1) Miles: 1.00
Comments
From Teena Marie on Wed, Jun 11, 2014 at 20:41:44 from 199.201.101.113

Hope you stop feeling that way!! :-)

Slow milesFast milesTotal Distance
1.400.001.40

A couple of slow runs at Firehouse. 

Adrenaline 2014 Blue (1) Miles: 1.40
Slow milesFast milesTotal Distance
1.005.006.00

Feeling incredibly tired.  Really didn't want to run this morning but I eventually got myself out the door - 2 hours after I planned.  Started with an easy mile then ran 5 miles at tempo pace.  Since I was so tired, I was only shooting for anything under 7:00/mile.  Really struggled on the first one but was able to get into a groove and ended up averaging 6:47/mile.  Splits were: 6:50, 6:48, 6:45, 6:44, 6:46.

Adrenaline 2014 Blue (1) Miles: 6.00
Comments
From Teena Marie on Fri, Jun 13, 2014 at 22:12:40 from 199.201.101.113

Wow!!! If you don't think that is AWESOME then you are crazy!!! NICELY done!!!! Seriously!!! :-)

From Andy on Fri, Jun 13, 2014 at 22:31:09 from 74.82.155.31

Yes but it was way too hard. That used to be my marathon pace.

From Teena Marie on Fri, Jun 13, 2014 at 22:33:20 from 199.201.101.113

I'm still madly impressed!!!!

(Are we getting old?)

From Andy on Fri, Jun 13, 2014 at 22:34:40 from 74.82.155.31

I know I am.

From Teena Marie on Fri, Jun 13, 2014 at 22:35:58 from 199.201.101.113

Me too!!! :-)

It's not all that bad though.

From Tara on Sat, Jun 14, 2014 at 17:42:41 from 70.208.9.84

Very good!!

Slow milesFast milesTotal Distance
2.200.002.20

Sixteen minutes of running at Firehouse.

Adrenaline 2014 Blue (1) Miles: 2.20
Race: Yellowstone Half Marathon (pacer) (13.1 Miles) 01:59:48
Slow milesFast milesTotal Distance
13.100.0013.10

Took the family to Yellowstone and paced the half marathon with Becky.  We picked the 2 hoiur time slot thinking we would have a nice and easy run and be able to enjoy the rest of the weekend.  The course ended up being a lot tougher than we thought.  First 4 miles were through West Yellowstone and on some dirt roads but were very runnable.  Started to get tough during the 5th mile.  Mile 6 was a tough uphill.  It continued halfway through the 7th mile then there was some downhill.  The only problem was it was all on trail and was very technical.  A few runners ended up going down.  We finished right on time.  It was a lot tougher than we expected.  The 9:09 pace felt like 8:00/mile effort.

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From Tara on Sun, Jun 15, 2014 at 18:02:35 from 70.208.0.69

Gosh, that sounds really tough!

From kevin212 on Sun, Jun 15, 2014 at 21:01:39 from 209.181.8.198

Thanks for the pace work, Andy. I was up with you guys for the first ~3 miles before blowing up spectacularly and felt the exact same thing about the pace. I attributed it to feeling crappy before the race even started, but it's nice to know I wasn't alone ;)

Slow milesFast milesTotal Distance
1.000.001.00

Went on a short Father's day run with Gracie in Island Park.

Adrenaline 2014 Blue (1) Miles: 1.00
Slow milesFast milesTotal Distance
1.200.001.20

10 minute run at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.20
Comments
From Smooth on Mon, Jun 16, 2014 at 20:18:42 from 71.219.8.35

Hi Andy and Becky! :)

From Andy on Sat, Jun 21, 2014 at 19:58:49 from 172.56.9.192

Hey Smooth. We have both been thinking a lot about you and Larry.

Slow milesFast milesTotal Distance
4.004.008.00

8 on the LPT with Tara.  Easy on the way out.  Picked the pace up on the way back to low 7's with the last mile in 6:30. 

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From allie on Tue, Jun 17, 2014 at 09:20:39 from 161.38.221.168

tuesdays with tara. nice running.

Slow milesFast milesTotal Distance
1.800.001.80

Two runs at Firehouse.  First time I have felt decent at the gym in a long time.

Adrenaline 2014 Blue (1) Miles: 1.80
Race: American Fork 1/2 Marathon (13.1 Miles) 01:26:57, Place overall: 51, Place in age division: 4
Slow milesFast milesTotal Distance
0.0013.1013.10

Finally decided to take the plunge and actually race a race.  Since I got a free entry from work, I was considering backing out up until I picked up my packet.  Once I got my bib, racing actually sounded a little fun.  We got to the bus loading right at the cut off time.  I had to make a pit stop and Becky had to run back to her car to get her bib so we missed the last bus.  Luckily, there were 50 people who were unable to load so they had to send an extra bus to pick us up.  Got to the starting line with just enough time to do the usual pre race routine.

My goal for the race was anything under 1:30.  The start of the decline in my running was the Timp 1/2 in 2011.  The course is very similar to this one (first 9 miles identical) and I barely snuck under 1:30.  This race would give me a good idea as to where my fitness is.  Started out at a very controlled pace.  My focus was to maintain this effort the entire run.  I used a 1:30 paceband as a guide and I was consistently 10-15 seconds ahead of pace.  I knew that the real test started at mile 9 once we were out of the canyon.  I was still feeling good and was able to maintain a good pace.  Mile 10 was a bit tough mentally but I was able to get through it.  Once I got to the top of the short hill during the 11th mile, I knew I was home free.  Maintained the effort and was able to pass a few runners during the last 2 miles.  Finishing 3 minutes faster than I did in 2011 was very satisfying.

I still need to work on the mental toughness aspect of running.  I put in a good effort but konw it was not as uncomfortable as it should have been.  I'm curiLuckily, there were 50 people who were unable to load so they had to send an extra bus to pick us up.  Got to the starting line with just enough time to do the usual pre race routine.

My goal for the race was anything under 1:30.  The start of the decline in my running was the Timp 1/2 in 2011.  The course is very similar to this one (first 9 miles identical) and I barely snuck under 1:30.  This race would give me a good idea as to where my fitness is.  Started out at a very controlled pace.  My focus was to maintain this effort the entire run.  I used a 1:30 paceband as a guide and I was consistently 10-15 seconds ahead of pace.  I knew that the real test started at mile 9 once we were out of the canyon.  I was still feeling good and was able to maintain a good pace.  Mile 10 was a bit tough mentally but I was able to get through it.  Once I got to the top of the short hill during the 11th mile, I knew I was home free.  Maintained the effort and was able to pass a few runners during the last 2 miles.  Finishing 3 minutes faster than I did in 2011 was very satisfying.

I still need to work on the mental toughness aspect of running.  I put in a good effort but konw it was not as uncomfortable as it should have been.  I'm curiLuckily, there were 50 people who were unable to load so they had to send an extra bus to pick us up.  Got to the starting line with just enough time to do the usual pre race routine.

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From allie on Sun, Jun 22, 2014 at 10:50:22 from 65.130.183.214

great race, andy. that's a solid improvement from a few years ago. always nice when you can finish out a race feeling strong.

From JulieC on Mon, Jun 23, 2014 at 10:10:04 from 63.224.118.47

hi Andy. hey my decline in running was fall 2011 as well. the last two years have been a living running sorrow. if you challenged me I would have followed but I wasn't official and I never go all out unofficially unless provoked ;D. Hence why I let the two girls stay just in sight of me...and just slowly gained on one at finish. Now I believe I remember you passing me...just before mile 11 is what I remember on Alpine highway right? I was like if my legs were not like bricks I would take off right now with you...Sweet strong finish for you!! way to go!! And thanks for being a witness!! Let's do Timp Half!! I am going for 1:24:xx in can be 59 seconds after just has to be 1:24...gotta bring back the fire!! :D

From Tara on Mon, Jun 23, 2014 at 14:07:23 from 50.186.87.12

It looks like your blog is one of the unfortunate victims of the latest FRB bug! Mine was just fixed, maybe things are coming around.

To the race- Very nice job! How rewarding for you, after a couple of non-competitive years. Congrats!

From JulieC on Mon, Jun 23, 2014 at 14:10:58 from 70.208.8.149

my blog too! what is the deal? what do i do? my entry got quadruple duplicated or more in random areas ????

From Tara on Mon, Jun 23, 2014 at 14:20:05 from 50.186.87.12

Julie, he's working on it. See his blog post on June 22nd.

From Rachelle on Mon, Jun 23, 2014 at 14:59:36 from 159.212.71.173

Fantastic Andy. I am so incredibly happy for you. I think you need to take the plunge more often this year based on this result. Congratulations!

From Smooth on Mon, Jun 23, 2014 at 21:52:23 from 71.219.8.35

AWESOME race and performance Andy!!! Very happy for your course PR!!! :) :) :)

Slow milesFast milesTotal Distance
1.200.001.20

Heavy cardio day at Firehouse including 3 runs.

Adrenaline 2014 Blue (1) Miles: 1.20
Slow milesFast milesTotal Distance
8.000.008.00

Eight miles on the LPT with Tara.  She was nice enough to let us go easier today as I am still a little sore from the race.  8:00/mile on the way out and 7:30/mile on the way back.

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Tara on Tue, Jun 24, 2014 at 09:35:36 from 50.186.87.12

You were the nice one. For an easy run, it was still faster than most of our other easy runs. I felt so slow, I'm surprised we had a 7:17 split at the end without trying, except again, I was tired! I guess it makes sense, our first mile is always by far the slowest and our last is always the fastest, I think that has more to do with it being more downhill that last mile, even just a little. I also forgot to respond to your one comment about aerobic versus anaerobic! You were totally right. My fifth-grade years have failed me! You're like Sasha when it comes to running, you know your stuff .

Slow milesFast milesTotal Distance
1.800.001.80

13 minutes of running at Firehouse.  Ran most of it with Becky.

Adrenaline 2014 Blue (1) Miles: 1.80
Slow milesFast milesTotal Distance
8.000.008.00

Ran to the top of 1800 S. and back home.  Very slow today compared to the last time I ran it.  I had no energy so just took it easy. 

Adrenaline 2014 Blue (1) Miles: 8.00
Slow milesFast milesTotal Distance
1.600.001.60

Two runs at Firehouse. 
 

Adrenaline 2014 Blue (1) Miles: 1.60
Comments
From Teena Marie on Fri, Jun 27, 2014 at 17:06:13 from 199.201.101.113

Hi!!! Hope you and Becky have a great weekend with perhaps some running thrown in as well. :-)

From Andy on Fri, Jun 27, 2014 at 17:17:14 from 199.190.170.24

Not any exciting running planned. Are you enjoying life in Dixie?

From Teena Marie on Fri, Jun 27, 2014 at 17:30:26 from 199.201.101.113

YEP!!!! Love love love it here!!! Still kind of feels like I'm on vacation even though I'm working!!! :-)

Slow milesFast milesTotal Distance
14.000.0014.00

Dropped my girls off at soccer practice then hit the Rio Grand trail. Their practice was 2 hours long so my plan was to run 15 miles and keep the pace just under 8:00/mile.  First 10 miles felt great.  I started to really wear out the last 4 miles.  Couldn't find my hydration belt so there was probably an issue with fuel.  Averaged 7:50/mile for the run.

Adrenaline 2014 Blue (1) Miles: 14.00
Comments
From Teena Marie on Sat, Jun 28, 2014 at 15:09:35 from 199.201.101.113

You ran that far without fuel? I feel like such a wimp sometimes! Nice work! :-)

Slow milesFast milesTotal Distance
2.601.654.25

Started the morning with a mile warm up then 5 times 2 minutes on and 2 minutes.  The "on" time was a little disappointing.  Averaged 6:05/mile pace which is a bit slow for that short amount of time.  Since it was a light speed session, I went home after the run and changed my clothes then went to Firehouse.  Good total body workout today,  Included a couple of runs which I took super slow. 

Adrenaline 2014 Blue (1) Miles: 4.25
Comments
From Rachelle on Mon, Jun 30, 2014 at 10:10:16 from 159.212.71.17

Nice work Andy. Random question for you...do you feel like the focus on strength training has improved your running times? I'm just wondering what your thoughts are. I just started a 3 days a week 45 min strength training program (mainly for fun because I have ADD and can't run fast with these dumb feet)and I'm interested to see if it has a positive or negative effect on running.

From Andy on Mon, Jun 30, 2014 at 10:59:21 from 159.212.71.200

The gym I go to is mostly boot camp style workouts. The focus is on overall body fitness and not bulking up. We spend a lot of time on core strength and anaerobic activities. I'm not sure if it has made me a faster runner. Because of my atrocious diet, I am carrying 20 extra pounds than I used to (not muscle) and my times are slower because of that. If I could get that under control then I would have a better idea of how much it helps. I think that my times for half marathons and shorter are better than they would be if I was not going to the gym. I have a fear that my endurance for a marathon has suffered. My focus isn't on running PR's anymore so I am content with what I am doing. Not sure if that answers your question.

From Rachelle on Mon, Jun 30, 2014 at 11:07:20 from 159.212.71.17

That was a great answer Andy, I appreciate it. I have no idea what my focus is right now. But I do know that the strength training just makes me feel more fit overall so I am excited to try something new.

Slow milesFast milesTotal Distance
8.000.008.00

8 mile progression run on the LPT with Tara.  Seems to be the standard Tuesday run. Averaged 7:51/mile on the way out and 7:08/mile on the way back with the last mile in 6:50.  My lower right leg was quite painful as we started but it seemed to feel better after a couple of miles. 

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Teena Marie on Tue, Jul 01, 2014 at 21:46:14 from 199.201.101.113

Nice standard Tuesday run! ;-)

Seriously though, nice pace!!! :-)

Slow milesFast milesTotal Distance
1.250.001.25

One run while at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.25
Slow milesFast milesTotal Distance
2.004.006.00

Ran an easy mile to warm up then ran 4 miles at half marathon pace then an easy mile to cool down.  Ran the first 2 miles at 6:50/mile and they felt good.  Third mile was a struggle for some reason.  As I approached the mile marker, I was screaming in my head to push through and not take a break.  FInished that mile in 6:54 and couldn't resist the urge to take a walking break.  Totally weak minded.  After a few seconds I started back up.  Ran the last mile in 6:41 to make up for the walking break.  I really have no idea what happened during the third mile. 

Adrenaline 2014 Blue (1) Miles: 6.00
Slow milesFast milesTotal Distance
2.000.002.00

Got about 10 steps into my planned long run and turned around and went home.  My right tibia was hurting too much.  Decided to not waste the morning and went to the gym.  Probalby not the greatest idea as there was a little more running than usual.  Pain subsided after it warmed up so I probably could have run if I would have toughed it out longer.  Being a little cautious probably wasn't too bad of a decision.

Adrenaline 2014 Blue (1) Miles: 2.00
Comments
From Tara on Sat, Jul 05, 2014 at 22:41:00 from 50.186.87.12

Didn't you say your leg was bothering you on Tuesday? What's going on?

From Teena Marie on Sun, Jul 06, 2014 at 11:53:40 from 199.201.101.113

Oh dang ... I wish we lived closer! I have learned so much about tibia issues amongst runners.

Anterior? Posterior? Medial? Lower third? Middle third? Upper third?

(If you want to share.)

From Andy on Sun, Jul 06, 2014 at 17:11:01 from 98.202.100.170

Medial and upper third. Most likely cause is the increase in intensity in my runs plus some down hill runs plus worn out shoes. It is in the same site as a previous stress fracture so my goofy, over striding running form is another contributing factor.

From Teena Marie on Sun, Jul 06, 2014 at 19:41:36 from 199.201.101.113

Sounds like you know what you need to do. With that said, I have found that when that is the portion of the tibia that hurts that often the runner's hip medial rotators are far too tight on that side. Too much hip medial rotation will cause the runner who usually pronates within the normal range to want to pronate excessively due to not being able to get enough external rotation in the hips at the get go. When this happens the posterior tibialis has to work like a mad muscle to control the excessive pronation. In doing so it pulls on the periostium of the tibia. That is not always the case, but often.

In short, try this stretch

http://youtu.be/tz6_kvMBT0E

and let me know if the injured side is tighter than the uninjured side. :-)

If so, this stretch will help you regain your normal hip external rotation range.

If that is not the problem simply disregard all my jibber jabber!! :-)

From Kam on Tue, Jul 08, 2014 at 10:23:54 from 68.66.163.179

Teena, I love all the jibber jabber. I may enlist your help for an online diagnosis for my wife...

From Kam on Tue, Jul 08, 2014 at 10:24:44 from 68.66.163.179

Lets see if I can do the math...

Old shoes x increased intensity ^ downhill running = sore tibia

Feel better, Andy.

Slow milesFast milesTotal Distance
8.100.008.10

Tuesday run on the LPT with Tara.  We took it a little easier today.  Averaged 7:30is/mile for the run.  My leg didn't hurt but it did not feel normal.  Stumbled upon somebody sleeping on the side of the trail covered in a blanket.  Tara was concerned that he was dead and wanted to check on him.  Fortunately, she was less afraid than I was and was able to get close enough to see that he was breathing.  I would have just thrown a rock at him or poked him with a stick.
 

Adrenaline 2014 Blue (1) Miles: 8.10
Comments
From Kam on Tue, Jul 08, 2014 at 10:22:15 from 68.66.163.179

Where was this individual? It's plenty warm for sleeping outside, but the mosquitos are brutal on Legacy.

From Smooth on Tue, Jul 08, 2014 at 10:23:19 from 71.219.8.35

No, you wouldn't do that!!! You crack me up!!!! :) :) :) Glad Tara was there to protect you!!! ;}

Hope that leg feels better or normal soon!

From Andy on Tue, Jul 08, 2014 at 10:25:15 from 159.212.71.17

It was close to the Farmington/Centerville border. He was completely covered in a blanket which is why we were worried that he was not alive because it was so hot. It was such a random place to sleep with the bugs, noise from the highway and all of the people on the trail. I guess somebody that chooses to sleep on the side of a trail doesn't think rationally.

From Tara on Wed, Jul 09, 2014 at 22:39:23 from 50.186.87.12

I was just about to get on here and remind you of the dead-ish guy we saw. Yeah, wrapped like a mummy in a wool blanket is suspicious. I forgot to check the news to see if a dead guy was found on Legacy. Maybe we were just there for his last breaths. DRAMA!

From Teena Marie on Thu, Jul 10, 2014 at 18:35:29 from 166.137.209.19

Your blog entry today cracked me up!! What a visual!! :-)

From Teena Marie on Fri, Jul 11, 2014 at 22:13:30 from 198.228.216.15

Thank you so much for the donation for the kiddos trying to get to Nationals on Quick Feet! You have always been so giving. Seriously, thank you! :-)

Race: Legacy Midnight Half (pacer) (13.1 Miles) 01:49:30
Slow milesFast milesTotal Distance
13.100.0013.10

Paced 1:50 at the Legacy Midnight half. Pretty much just another run on the LPT with Tara. The race is getting to be pretty big so the start was very congested. We were 15 seconds behind after the first mile because of the congestion. Took another 3 miles to get back on track. Held a good consistent pace the rest of the way. It felt a lot faster than it should have. Felt nauseous from mile 7-9. Seems to be common for this race. Apparently a couple other pacers were throwing up. Had a runner stick with us for the last 5 miles. Glad to actually have somebody run with us. I haven't run withy anybody during my last few pacing gigs. 

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From Tara on Sat, Jul 12, 2014 at 16:42:13 from 50.186.87.12

Huh, I was a little nauseous from 6 on, like a Gu-less GU gut. The smells in the air didn't help. Last year there was cow dung all over the trail.

Remember how I talked up the after party?

From allie on Sun, Jul 13, 2014 at 14:48:50 from 174.23.131.57

smells, vomiting, dung. this all sounds fantastic.

nice job with the pacing, andy (and tara). hi tara.

From Teena Marie on Mon, Jul 14, 2014 at 08:39:18 from 199.201.101.113

Sounds crazy. Nice job on the pacing (as usual). :-)

Slow milesFast milesTotal Distance
1.000.001.00

Three short runs at Firehouse. 

Tara - Here is what I was trying to explain about the paces on Garmin Connect.  "Moving Time" is what is calculated based on the GPS track.  I still say we always go with the faster time.

Adrenaline 2014 Blue (1) Miles: 1.00
Comments
From Tara on Tue, Jul 15, 2014 at 10:15:32 from 50.186.87.12

Okay, I know we talked about this. So wouldn't the average pace take into account our Elapsed time, and the average moving pace is only when our watch is still going and we're moving at the same time? I think you're going to say no to this, and you did describe it well, but my brain is only semi-comprehending.

Didn't you say that the slower pace is the GPS estimating/ taking into account possible GPS errors? I also agree to also go with the fastest. That one is a no-brainer.

Slow milesFast milesTotal Distance
8.000.008.00

Changed it up a bit and met Tara at Davis Blvd.  We wanted to deviate from the usual flat LPT run.  The first half of the run felt fine but I knew that I didn't have the energy necessary to push the pace on the way back.  We hit a couple of 7:15's after then turn around then I was done.  Out pace naturally slowed to 7:30.  I felt bad that I was holding us back so I suggested to Tara that she go on ahead.  She hung around for another mile before pressing the pace for the last mile.  Averaged 7:30/mile for the entire run which is a decent pace for that route.

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Tara on Tue, Jul 15, 2014 at 10:23:47 from 50.186.87.12

Agreed. Heat +route makes it harder than our usual cooler flat runs. Remember how I asked you about the GPS tracking the beginning of the run? Check out the map for today. I'm curious to know if yours did the same. It also makes me wonder if it affected the paces in the beginning. So if your map shows the correct course and the same mile splits for the first part, then I guess we'll know...

Glad I got this watch, otherwise we'd have to find other pointless information to stew over. Also glad we moved on from the tunnel discussions.

http://connect.garmin.com/activity/542045012

From Andy on Tue, Jul 15, 2014 at 12:25:01 from 159.212.71.17

I thought we ran together this morning but according to that, you started in a very different location. Here is my data: http://connect.garmin.com/modern/activity/542043368

From Tara on Tue, Jul 15, 2014 at 14:04:14 from 50.186.87.12

Ummmm, wow! Look how different our mile splits are from the beginning. I think mine is off.

Send me last Tuesday's data, if you don't mind. I'm curios if this is a map thing or a regular occurrence.

From Andy on Tue, Jul 15, 2014 at 14:12:16 from 199.190.170.21

Your run starts in the wrong place on the map so I'm pretty sure your splits are off. Here is mine from last week: http://connect.garmin.com/modern/activity/537175505

From Tara on Tue, Jul 15, 2014 at 14:22:46 from 50.186.87.12

Okay, I'm noticing something interesting on both days of comparison. Every mile split of yours is faster than mine by 5-10 seconds, but our average pace is almost spot on. I also see that my last mile seems to make up for it, but showing up to 30 seconds faster than yours. Since we ran stride by stride on Tuesday, I know that is an error and that mine was playing catch up. What is up with my Garmin! It shouldn't matter, but it sort of does:) No, it really does. Maybe I need to make sure my GPS is fired up and going in advance.

From Kam on Tue, Jul 15, 2014 at 15:10:30 from 68.66.163.179

You would think that running side by side would result in your same model garmins reporting the same information. But variations in your personal electromagnetic fields can be blamed for any discrepancies. I learned all about this by watching Lost.

From Andy on Tue, Jul 15, 2014 at 15:12:30 from 199.190.170.21

So you are saying that my magnetic personality is what is causing the discrepancies in GPS readings?

From Kam on Tue, Jul 15, 2014 at 15:13:30 from 68.66.163.179

It also could be an electrolytic imbalance.

Slow milesFast milesTotal Distance
0.000.000.00

No running just a hard workout at Firehouse.

I don't know how to post pictures in a comment so will have to explain the Garmin Connect question from Monday here.

These are the total time and average pace elements on Garmin Connect.  The average pace is based on the total time we spent running (total time we were on the trail less the time we spent stretching).  There were 15 data points accounting for 47 seconds that had incomplete information so Garmin Connect threw them out of the calculation of the moving time and average moving pace.  The records with missing data occurred at miles 1.1 and 6.99 which is the location of the tunnel.  It all comes back to the tunnel.  The confusion is in how Garmin Connect labels the fields.  Moving time and average moving pace really do not make sense.

Comments
From Teena Marie on Wed, Jul 16, 2014 at 20:47:35 from 199.201.101.113

Great pace yesterday and I'm sure you had an awesome workout today! :-)

Hope you figure out all you number questions! :-)

From Kam on Thu, Jul 17, 2014 at 08:10:21 from 68.66.163.179

That tunnel...confound it!

From Tara on Wed, Jul 23, 2014 at 07:41:14 from 70.208.0.216

I'm going to bomb that tunnel.

Slow milesFast milesTotal Distance
3.402.005.40

Wanted to go to the gym but also needed to get a run in.  In order to solve the dilemna I ended up doing both.  Drove to the LPT at 5 am for a mini speed workout.  Warmed up a mile then ran 4X1/2 mile repeats with 1/4 mile jog in between .  Splits for the faster 1/2 miles were: 3:07, 3:07, 3:05, 3:07.  Nothing spectacular but I wasn't really feeling like I could push myself (I'm in a major slump). 

Drove home, changed my clothes and went to Firehouse.  Much more cardio and higher reps than I was hoping for but I made it through the workout.  I did cut the run at the end a little short because I had already gotten a good run in. 

Adrenaline 2014 Blue (1) Miles: 5.40
Slow milesFast milesTotal Distance
0.300.000.30

One short run at Firehosue.  Not sure if it is worth recording a measley 0.3 mile.  I guess if I don't enter it into the blog then it never really happened.

Adrenaline 2014 Blue (1) Miles: 0.30
Race: Timpanogos Half (Pacer) (13.1 Miles) 01:39:30
Slow milesFast milesTotal Distance
13.100.0013.10

Becky and I paced the 1:40 spot at the Timp half today.  We got up at 2:45 so we could make it to the 4 am bus pickup.  That is way too early and makes me question this crazy hobby.  We held a good even effort the entire run.  There were several runners that stayed with us for a lot of the run.  We were within 15 seconds of our target time at every mile until we got to mile 11.  For the first time, my Garmin beeped before the mlie marker and we were 15 secondsd behind according to the mile marker.  I ran mile 12 eight seconds fast to make up the difference but when I hit the marker I was even further behind.  I ended up pushing a little harder during the last mile than I would have liked.  As it turns out, miles 11 and 12 were mis-marked and I ended up crossing the finish line 30 seconds early.  Several runners thanked me for pushing them the last mile so I feel good about how things went.

Target Actual
7:42 7:40
7:40 7:31
7:40 7:45
7:24 7:25
7:15 7:12
7:10 7:07
7:29 7:26
7:29 7:28
7:47 7:51
7:42 7:46
7:56 7:55
7:56 7:48
8:01 7:44
0:50 0:51
1:40:00 1:39:30

 

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From Teena Marie on Sun, Jul 20, 2014 at 09:32:27 from 199.201.101.113

Nice!!! I need to order a band for SG. How far in advance do I order? (I haven't quite committed to what time I want to hit yet.) :-)

From Andy on Sun, Jul 20, 2014 at 15:48:52 from 98.202.100.170

You don't need to place an order. Just let me know what times you want and I will mail them to you. You don't have to decide until the week before.

Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT for the usual Tuesday run.  We kept the pace easier today than we have in the past.  My lower legs are really bothering me.  Hoping some new shoes will be the miracle cure.

The answer to the major question from the run can be found here: http://www.allaboutexotics.com/exotic-species/four-horned-sheep/

Adrenaline 2014 Blue (1) Miles: 8.00
Comments
From Tara on Wed, Jul 23, 2014 at 17:56:50 from 70.208.0.216

I thought it was a goat!

Slow milesFast milesTotal Distance
1.250.001.25

One run at Firehouse.

Adrenaline 2014 Blue (1) Miles: 1.25
Race: Handcart Days Half Marathon (pacer) (13.1 Miles) 01:44:52
Slow milesFast milesTotal Distance
13.100.0013.10

The South Davis Rec Center decided to add pacers to their half marathon at the last minute.   Becky was going to run with her friend and I had no running plans so we decided to help with the 1:45 and 2:00 spots.  The course is mostly flat with the exception of a couple of hills during the 8th mile and a slight elevation gain during the last mile.  This made the pacing a lot easier.  I was within a couple of seconds of my goal time at every mile.  I usually like to have a 20 second cushion so this made things a little stressful.  I had a decent sized group with me for the first 8 miles until we got to the top of Glover Lane.  A few runners dropped back and I just had 2 with me for the next 3 miles.  They eventually fell back but I was able to pick one up during the last mile.  I always feel bad when the runners drop off but understand that there is nothing that I can do about it.

Becky had a much more adventurous race.  At the 5 mile mark, she noticed a girl on the side of the road having an asthma attack.  Being a nurse, she felt obligated to stop and help her.  She gave her pacing sign to her friend and told her she would catch up.  She was able to call the girls mom and once a police officer stopped to help, she was on her way again.  She ran hard for the next 3 miles trying to make up the 5 minutes she lost.  Still crossed the line at exactly 2 hours.

Adrenaline 2014 Blue (1) Miles: 13.10
Comments
From Tara on Fri, Jul 25, 2014 at 14:43:56 from 50.186.87.12

Good job out there. Um, Becky is all sorts of amazing! Plus, she's ran 50 halfs since 2011..

Slow milesFast milesTotal Distance
1.600.001.60

Two runs at Firehouse.  I was completely wiped out and had a real hard time getting through the workout.  Not sure if it is from the "race" yesterday.

Adrenaline 2014 Blue (1) Miles: 1.60
Slow milesFast milesTotal Distance
18.000.0018.00

Long run while at Bear Lake.  Started in Garden City and ran a little past Fish Haven (6 mile mark after Idaho border).  Not really excited about the run.  I think I have now lost all motivation to run or exercise.  Amazing what some unflattering pictures at the beach can do to one's self esteem.  Contemplating dropping from the Big Cottonwood full to the half.  My heart just isn't in the training.  I may just run the marathon super slow just to run it.

Adrenaline 2014 Red (1) Miles: 18.00
Comments
From Kam on Mon, Aug 04, 2014 at 12:45:27 from 68.66.163.179

I still need to sign up.

Let's do this thing, Andy. If we get in a solid month starting right now...

From Andy on Mon, Aug 04, 2014 at 12:52:48 from 199.190.170.21

It was a rough weekend for me so I am really leaning towards dropping to the half. There is still a little part of me that wants to run the full even if it is super slow.

Slow milesFast milesTotal Distance
8.000.008.00

Ran up 1800 South and back home to get some experience on the hills.  Knew it was a bad idea with how my lower right legs are feeling but did it anyway.  Decent effort going up and pushed the pace on the first 2 miles coming down (6:30's).  Right achilles started to act up so I settled into a more comfortable pace for the last 2 miles (7:30's).  

Adrenaline 2014 Red (1) Miles: 8.00
Slow milesFast milesTotal Distance
1.250.001.25

One run at Firehouse.  I really struggled today.  Everybody finished quite a bit sooner than me which really hard for me.

Adrenaline 2014 Blue (1) Miles: 1.25
Slow milesFast milesTotal Distance
13.000.0013.00

The first Saturday in August has always been a cursed day for me.  I have no idea why but I always have bad runs on this day.  Started way too late for a long run but thought if I took it slow I would be alright.  Other than some right achilles pain, I felt fine physically.  Mentally was a completely different story.  I had absolutely no desire to run.  After 11 miles, I gave in and sent an SOS to Becky.  I was able to get in 2 more miles before she got to me.  

Adrenaline 2014 Red (1) Miles: 13.00
Slow milesFast milesTotal Distance
8.000.008.00

The usual 8 with Tara on the LPT.  32 minutes on the way out and 30 minutes on the way back. My watch didn't track any mileage for the first 1.5 miles.  It did the same thing last week.  Hopefully it is just a temporary bug.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Teena Marie on Tue, Aug 05, 2014 at 18:29:16 from 199.201.101.113

Just the usual!!! Now seriously, how many people can call an 8 mile run "just the usual?"

You crack me up! :-)

Slow milesFast milesTotal Distance
1.600.001.60

Two runs at Firehouse.

Adrenaline 2014 Red (1) Miles: 1.60
Slow milesFast milesTotal Distance
2.400.002.40

One 20 minute run at Firehouse. 

Adrenaline 2014 Red (1) Miles: 2.40
Slow milesFast milesTotal Distance
12.000.0012.00

Ran from home to the LPT then continued to the South end of the trail and back home again.  Just wanted to keep the pace under 8:00/mile.  Kind of sad that I actually have to focus on that.  It should feel a lot more natural.  Averaged 7:50/mile for the run.  Lower right leg still is still acting up.  The pain seems to move from the calf to the tibia then to the achilles throughout the run.  

Adrenaline 2014 Red (1) Miles: 12.00
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT for the usual Tuesday morning run.  First 4 miles in 31:30.  We were indecisive on what we should do on the way back.  Decided to start at 7:00/mile then see how things would go from there.  Ran 6:58, 6:52, 6:47, 6:47 on the way back.  Tara pushed a little harder the last mile and finished 15-20 seconds ahead of me.  I was content holding the pace at 6:50.  

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Kam on Tue, Aug 12, 2014 at 12:03:13 from 68.66.163.179

6:50 is a nice pace...3 hr marathon.

From Tara on Tue, Aug 12, 2014 at 16:57:34 from 50.186.87.12

Thanks for pushing me today. I was feeling lazy.

From Teena Marie on Thu, Aug 14, 2014 at 19:48:30 from 199.201.101.113

NICE!!!! That is awesome! :-)

Slow milesFast milesTotal Distance
16.500.0016.50

Met Kam at the mouth of Big Cottonwood and drove to Brighton so we could run the first 15 miles of the marathon course.  Ran the first 3 miles with Becky and a couple of her friends then Kam and I picked up the pace for the rest of the run. Ran a few at 7:30 then the last 9 at 6:50-7:10.   Pace felt very comfortable because of the downhill.  After we finished I ran back up a mile to finish with the ladies.  They tacked on another 5 miles to get to 20 while I drove the car to where they finished.  Had to stop every couple of miles to make sure we would end up at the same place.  Kind of felt like Ragnar.  

This was a very good run and made me think for half a second that I could actually do the marathon.  I have to remember that, just as a bad run during training doesn't mean that you can't run perform well in a marathon, a good run while you are not training properly does not mean you should run one.  

Adrenaline 2014 Red (1) Miles: 16.50
Comments
From Tara on Sun, Aug 17, 2014 at 16:00:47 from 70.208.2.219

That's a great run! Nice work!

Slow milesFast milesTotal Distance
0.300.000.30

One short run at Firehouse.

Adrenaline 2014 Red (1) Miles: 0.30
Slow milesFast milesTotal Distance
9.000.009.00

Tornado Tuesday with Kam and Tara on the LPT.  We ran into the wind on the way out so we would have the wind at our backs on the way back.  Unfortunately, the wind died down once we turned around.  Pace was slow but effort was high.

Adrenaline 2014 Red (1) Miles: 9.00
Comments
From Teena Marie on Sat, Aug 23, 2014 at 09:21:08 from 199.201.101.113

"Tornado Tuesday" sounds like a great band name!! :-)

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.  Pushed the pace the second half.

Adrenaline 2014 Red (1) Miles: 1.00
Slow milesFast milesTotal Distance
5.000.005.00

Five incredibly slow miles.  Body just did not want to move this morning.  

Adrenaline 2014 Red (1) Miles: 5.00
Race: Top of Utah Half Marathon (pacer) (13.1 Miles) 01:44:46
Slow milesFast milesTotal Distance
13.100.0013.10

Paced the 1:45 group at the Top of Utah half with Becky.  A little chilly at the start and there were some threatening clouds but the weather turned out to be perfect.  The start was incredibly congested.  It was impossible to settle into the right pace until the second mile.  We were 15 seconds in the hole after the first mile.  Made up the difference during miles 2 and 3 and then held it steady the rest of the way.  A few runners felt like we were going way too fast coming down the canyon so we had to convince them that we knew what we were doing and we were running exactly how we should.  Obviously, they didn't know who I was.  We were within 5 seconds of our total elapsed goal time for most of the run which made Becky very nervous.  She thought that was cutting it too close and we should have a bigger cushion.  Obviously, she doesn't know who I am.  

Adrenaline 2014 Red (1) Miles: 13.10
Comments
From MarkP on Sat, Aug 23, 2014 at 21:05:45 from 75.169.29.182

Who are you--LOL! Great job pacing.

From Tara on Mon, Aug 25, 2014 at 22:07:49 from 50.186.87.12

This is the best report I've read in a while:)

From Kam on Tue, Aug 26, 2014 at 12:28:28 from 68.66.163.179

You are a metronome.

Slow milesFast milesTotal Distance
0.300.000.30

One short run at Firehouse.

Adrenaline 2014 Red (1) Miles: 0.30
Slow milesFast milesTotal Distance
8.000.008.00

LPT run with Tara.  I was very low on energy.  Can't decide if it is physical or mental.  I officially dropped from the full to the half at Big Cottonwood.  

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Rachelle on Wed, Aug 27, 2014 at 10:14:12 from 199.190.170.31

I feel like it is contagious this year. That said I think you are capable of running a really fast half at cottonwood!

From Tara on Wed, Aug 27, 2014 at 10:54:27 from 70.208.8.33

It's in the air this year, for sure. Andy, you are the most ready you've been in the last couple years. You're due for a good half and Cottonwood is the perfect fit. Also, don't discredit the work you've done in the gym. I know those workouts at Firehouse are much harder than running. You're holistically ready!

Hi Rachelle:)

Slow milesFast milesTotal Distance
0.300.000.30

Short run at Firehouse.

Adrenaline 2014 Red (1) Miles: 0.30
Slow milesFast milesTotal Distance
10.000.0010.00

Ten painfully slow miles to Mueller Park canyon and back.  Finished in exactly 90 minutes.

Adrenaline 2014 Red (1) Miles: 10.00
Slow milesFast milesTotal Distance
2.500.002.50

Terrible day at the gym.  Had zero energy and had a really hard time getting through the workout.  Ran 2.5 miles after the workout.

Adrenaline 2014 Red (1) Miles: 2.50
Slow milesFast milesTotal Distance
8.000.008.00

Still struggling with my energy levels.  Was feeling pretty out of it last night and considered cancelling the run this morning but needed a test run to make sure that I can pace 1:40 at Nebo this weekend.  Warned Tara that we may be in for a very slow run.  First mile was a little slow but then we fell into our standard progression routine.  Averaged 7:57 on the way out and 7:24 on the way back with the last mile in 7:11.  I felt a lot better than expected.  It was the only time that I have felt like I have had much energy in the last week.  Makes me think that this is more mental than physical.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Tara on Tue, Sep 02, 2014 at 15:38:05 from 70.208.1.253

Yeah, you could've pushed it today, I'm sure. I was personally glad to sludge along today.

From Rhett on Thu, Sep 04, 2014 at 11:04:19 from 24.121.0.8

Have fun pacing Nebo.

From Teena Marie on Thu, Sep 04, 2014 at 22:09:43 from 199.201.101.113

AMAZING! Maybe your body was fighting something and knew it had to recover in time to pace Nebo!

Can't wait to read all about it! :-)

From Smooth on Fri, Sep 05, 2014 at 13:34:35 from 71.219.10.178

Have fun tomorrow!

Slow milesFast milesTotal Distance
5.000.005.00

I've been bad about blogging.  Pretty sure this was an easy 5.  

Adrenaline 2014 Red (1) Miles: 5.00
Race: Mt. Nebo Half (pacer) (13.1 Miles) 01:39:46
Slow milesFast milesTotal Distance
13.100.0013.10

Pace the 1:40 group with Becky.  We may not be able to pace with eachother any more.  I tinkered with the pacebands the day before the race which I shouldn't have done.  It had me second guessing everything the entire run.  We were getting a 10 second cushion every mile which I wasn't comfortable with.  Becky made a pit stop at mile 7 and I took this opportunity to help at the unmanned aid station and give back the cushion we had built.  She caught back up and when we hit the 8 mile marker and she realized what I had done a little argument ensued.  I like to cut it too close and it makes her nervous.  In hindsight, the bigger cushion would have been nice once the course flattened out but I like to cut it close.  We ended up finishing right on time and had one guy with us the entire time that was very happy.  

Adrenaline 2014 Red (1) Miles: 13.10
Comments
From Tara on Sun, Sep 07, 2014 at 15:43:34 from 50.186.87.12

Oh man. Well, you made it and helped some happy guy! A success there! You and Becky are pacing rockstars! I'm pretty sure you even have a picture of you two, depicting exactly that.

From Tara on Sun, Sep 07, 2014 at 15:47:15 from 50.186.87.12

Yep, there you are. https://www.facebook.com/photo.php?fbid=4721985213935&set=t.1343380449&type=3&theater

From Kam on Mon, Sep 08, 2014 at 09:22:02 from 68.66.163.179

Nice! Just so you know, me and Tami never have any disagreements about anything. Ha ha ha ha.

Could you send me effort adjusted splits for big cottonwood at 3:10 pace? I'm guessing 15 7 minute miles, then 7 7:40ish miles, then 4 7:15 miles.

From Andy on Mon, Sep 08, 2014 at 09:50:40 from 199.190.170.21

I'm too lazy to type the splits. Here is what I have: http://www.racesmartpacebands.com/PaceBands2.php?raceid=19 You are not too far off.

From Kam on Mon, Sep 08, 2014 at 10:10:04 from 68.66.163.179

Thanks, Andy. That is a fancy website. I really like it.

From Teena Marie on Mon, Sep 08, 2014 at 19:11:38 from 199.201.101.113

Another success!!!! Even with the little argument! :-)

From Rhett on Fri, Sep 19, 2014 at 11:33:33 from 24.121.0.8

I just thought of your pacing Nebo and read your post. I wasn't surprised to see you finishing right on time with a few seconds to spare. That is how it is supposed to be done. I hate it when pacers go too fast and then back down at the end. It just makes everyone in the group crash early as they are not trained to run the faster pace.

Slow milesFast milesTotal Distance
0.800.000.80

A short run at Firehouse.

Adrenaline 2014 Red (1) Miles: 0.80
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT.  We ran in between major rain storms.  It started coming down a little on our way back but nothing too severe.  I had no pep in my legs at all.  Started out slow and it felt like it was too much work.  splits going out were: 8:20, 7:52, 7:49 and 7:33 (according to my watch which is usually more generous than Tara's).  Our plan was to run low 7's on the way back but I knew there was no way I was up to the challenge.  Splits on the way back were 7:08, 7:16, 7:26 and 7:02.  Looking at the data after the run I thought my heart rate would be out of control but it was close to what it always is.  I think I was just being a baby today.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Tara on Tue, Sep 09, 2014 at 12:41:58 from 50.186.87.12

I think it was your legs from your half. I'm not sure your leg soreness would necessarily manifest itself through your heart rate. Who knows. Also, clearly I didn't realize the race was this weekend. I change my mind, you do not have time for a long run or two!:) I talk too much.

Slow milesFast milesTotal Distance
5.000.005.00

An easy five.

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

Skipped the gym and went for an easy run instead.  Thinking about bagging the gym altogether and just focus on running again.  Not seeing the results from the gym that I wanted.  I know it is my fault because of my sugar addiction but I would still expect to see a little muscle tone.

Adrenaline 2014 Red (1) Miles: 5.00
Race: Big Cottonwood Half Marathon (13.1 Miles) 01:27:20
Slow milesFast milesTotal Distance
0.0013.1013.10

I originally signed up for the full marathon hoping that it would kick start my desire to run again.  After the first couple weeks of training, I let life get in the way and adequate training just didn't happen.  This has happened too many times to me over the last few years.  Switched to the half but knew that I still wasn't in very good shape to turn in the performance that I expect.  Worked the expo the day before the race so my pre-race nutrition probably wasn't the best.  I'll try to think of a few more excuses before the end of the report.

On the morning of the race we got to the bus pickup at a decent time (5:20) but had to wait for over an hour for the first round of buses to come back back down the canyon to get us.  Because of the bus issues, the race started 25 minutes late.  Not a big deal for me since I was waiting down the canyon where it was warmer.  We only had to be in the freezing cold for 15 minutes.  I printed off a 1:25 paceband knowing it was a bit aggressive but I wanted to beat my AF half time (1:26:4x).  First mile was 10 seconds slower than projected pace.  Was hoping it was just because I had to get into a flow but the next few miles were also 10 seconds over projected pace.  Was content with maintaining that effort and coming in at 1:27.  The steep sections of the canyon were too steep. I couldn't get into a good rhythm and found myself falling behind the other runners.  As we made our way out of the canyon and the course flattened out (with a slight incline to start) I began moving past a lot of people.  Desparately needed an energy gel at the halfway point but they only had water and Gatorade at the aid stations (I inadvetently left mine in my drop bag).  Never did push myself as hard as I could but felt like I still put in a really good effort.  Finished in 1:27:20.  Kind of disappointing because the course is so aided but it is a true indication of where I am running wise.  Hoping that I can somehow find the desire to run again, drop 15 pounds and be able to put in a decent performance.  

Adrenaline 2014 Red (1) Miles: 13.10
Comments
From Tara on Sun, Sep 14, 2014 at 22:10:40 from 50.186.87.12

Good workout for you. I think you have a sub 1:25 in you, you just have to find that carrot to dangle in front of you....we gotta get Becky there.

From Smooth on Sun, Sep 14, 2014 at 22:13:14 from 71.219.10.178

You are AWESOME runner and GREAT person in my book!!! Lowell texted me after meeting you and Becky at the Expo and said: "Very nice people! I like them a lot!" :)

So happy to see you flew by and thanks for saying Hi!!!

From Rachelle on Mon, Sep 15, 2014 at 09:21:32 from 159.212.71.199

Nice work Andy! I think you are absolutely capable of getting to where you want to be. It's been kind of an 'off' year for many it seems. But you are still FAST! I'm sad I missed you and Becky Saturday.

Slow milesFast milesTotal Distance
8.000.008.00

Standard LPT run with Tara (7:53 on the way out, 7:20 on the way back).  I was still a little sore from the race and she was tired from trying to be the fastest person on every Strava segment in Bountiful.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From AngieB on Tue, Sep 16, 2014 at 11:54:24 from 65.130.66.235

Hey Andy I was wondering if I could buy a race pace band from you for st George? Those helped me a ton last year at hunstville.

From Andy on Tue, Sep 16, 2014 at 11:56:55 from 159.212.71.25

Just pm me the times you want and your address so I will send them to you.

From Tara on Tue, Sep 16, 2014 at 21:30:14 from 50.186.87.12

Oh! Remember the skunk!

From AngieB on Wed, Sep 17, 2014 at 10:53:10 from 199.190.170.29

Ok Thanks Andy! Your awesome!

From Kam on Wed, Sep 17, 2014 at 11:21:16 from 68.66.163.179

Pretty much Andy is. The Best.

Slow milesFast milesTotal Distance
5.000.005.00

Stayed up late working last night so I was exhausted this morning.  Forced myself out the door for an easy paced run.  

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
5.000.005.00

Ate too much yesterday and felt bloated and fat today.  Easy miles to the golf course and back.  

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
10.000.0010.00

Ran one of my old standard loops.  One of the loops that I ran regularly when I regularly ran.  Trying to find a way to get back in the habit and thought going back to what I used to do would be a good start.  First 7 miles felt good but really struggled during the last 3.  Was still able to keep the pace under 8:00/mile which was the goal for the day.

Adrenaline 2014 Red (1) Miles: 10.00
Slow milesFast milesTotal Distance
7.700.007.70

Wanted to do something a little different today so I drove to the BST trailhead in NSL and headed towards the towers.  I wore a headlamp because it was so dark but I still had trouble with the footing.  The trail was wet from the rain yesterday so getting good traction was difficult.  Once I got to the towers I kept heading up.  There were a few forks in the trail that ended up causing me a lot of issues on the way back.  I missed the first turn and realized that I was heading in the wrong direction after 1/2 mile of super steep downhill.  Tried to figure out a way to cut across the gully but there was no way so I had to climb back up.  Thought I was on the right track again but looked over and realized the towers I was supposed to be going towards were on the other side of another gully.  Once again, I trudged up another very steep hill.  Eventually found my way back to the car after being out for much longer than I anticipated.  My pace was embarassingly slow but that's not what this run was about.  I learned that I am definitely not a trail runner.  Not sure if that is a skill that you can develop or if I should just be content being a roadie.  

Adrenaline 2014 Red (1) Miles: 7.70
Slow milesFast milesTotal Distance
8.000.008.00

LPT with Tara.  A little bit slower today but it felt good.  

Adrenaline 2014 Red (1) Miles: 8.00
Slow milesFast milesTotal Distance
5.000.005.00

Just an easy run around the block.

Adrenaline 2014 Red (1) Miles: 5.00
Race: Layton Half Marathon (pacer) (13.1 Miles) 01:45:15
Slow milesFast milesTotal Distance
13.100.0013.10

Cold and rainy morning.  Layton is a mostly flat course and running 1:45 means 8:00/mile which makes pacing very easy.  Just had to hit 8:00 every mile and calculating elapsed time was easy.  Really no need for the paceband.  Race started and I immediately locked in 8:00/mile pace.  First few miles were on the causeway and the bugs were horrible.  Everybody around me started hacking because of all of the bugs they were swallowing.  Had 3 or 4 people with me from the beginning and most of them hung on for the entire run.  I was able to hit 8:00 plus or minus a couple of seconds every mile.  Unfortunately, I made a huge mistake in my calculation.  They had mile markers for the marathon which included the 0.9 marker for the half.  My watch was showing a full mile at each marker.  Stupidly, this registered in my mind as the course being short by my watch instead of 0.1 long.  Realized this the last couple of miles but was unable to make up the entire deficit.  Ended up coming in 15 seconds late.  Stupid mistake but still a decent run.

Adrenaline 2014 Red (1) Miles: 13.10
Comments
From Smooth on Mon, Sep 29, 2014 at 10:12:06 from 67.2.102.76

Precision, consistent, steady eddy is your name!!! Awesome pacing is your game!!! :) Darn those stupid mile markers!

From Teena Marie on Tue, Sep 30, 2014 at 08:49:29 from 24.49.99.147

I'm amazed at how well you adjust for mile marker screw-ups on the course!!

ONE MILLION thank yous (plus a few) for the band!

I wish you would have taken the money. Your site is so easy and wonderful to use. I hope the company is doing well. I was talking to Rachel (a girl I sometimes run with) and was telling her that she should order one when she said that she already did! Or bought one from an expo, or something. She did not know that you were my friend and went on raving about how accurate your band and method is. I felt like the girl in school who knew the cool boy! Very impressive!

Thank you again! I owe you. :-)

From Andy on Tue, Sep 30, 2014 at 11:03:34 from 159.212.71.77

More like the girl in school who knew the president of the math club. The "company" is more of a hobby right now. I can't dedicate enough time to it right now to make it what I want it to be.

Slow milesFast milesTotal Distance
5.000.005.00

Intended to go 8 today but my left hamstring is very sore so I cut the run short.  I started to run yesterday but only got 0.1 before turning back home because it was bothering me so much.  Picked up the pace for the last 2 miles finishing with a 7:10 and 6:54.  

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
2.500.002.50

Went to the gym.  Exercises included 2 runs.  Left hamstring was on fire during the first run.  My last cycle was another run so I thought I would try to get a couple of extra miles in by running home.  Hamstring was bothering me so when Becky drove by, I flagged her down and got a ride the rest of the way home.  

Adrenaline 2014 Red (1) Miles: 2.50
Comments
From Tara on Fri, Oct 03, 2014 at 17:42:45 from 50.186.87.12

Uh oh. Would you like to do a two-legged-run on Tuesday? I'll bring the rope. I sure hope it's your right hamstring cause my left ankle is shot.

Slow milesFast milesTotal Distance
5.000.005.00

Run to the golf course and back.  Nice and easy.

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
10.000.0010.00

Put in a few miles while driving the support vehicle for Becky and Shantell's long run.  They wanted to run 20+ miles and I wasn't comfortable leaving them out there without support.  Dropped them off at the bottom of little moountain then drove 5 miles down the canyon.  Ran up 2 miles then back to the car while waiting.  Hamstring was bothering me on the way up and groin was a problem on the way down.  I am a mess.  They fueled up then I went down 10 miles to 11th Ave.  Ran to the capitol and back to the car (6 miles).  Had now energy so I called it quits at that point.  I think I'm starting to get a chest cold.  It's been feeling funny for a couple of weeks and is finally making is presence known.  Feels like I am completely falling apart both physically and mentally.  

Adrenaline 2014 Red (1) Miles: 10.00
Comments
From Tara on Sun, Oct 05, 2014 at 21:05:24 from 70.208.14.146

What the heck? I think I passed it onto you like an airborne virus. Except, I think I'm on the upswing, maybe. I think I'll be good for Tuesday, let me know if the stars align for you.

Slow milesFast milesTotal Distance
5.000.005.00

Usual 5 mile loop.  A little faster finish so my body doesn't forget what the quicker pace feels like.  

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
8.000.008.00

Eight on the LPT with Tara.  We went North instead of South this time and neither one of us had our Garmin's which made it a whole new experience.  Since there were no timing devices to say otherwise, I'm sure that every mile was under 7:00.  In reality, average pace was probably around 7:50 for the entire run with the last 2 a little quicker.  My hamstring is still bothering me.  Not a ton of pain but not strong enough to push off effectively which makes the overall running effort higher.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Kam on Wed, Oct 08, 2014 at 15:53:27 from 68.66.163.179

I like ham. But not stringy ham. Sorry your hamstring aches. See how I brought that all together?

Slow milesFast milesTotal Distance
5.000.005.00

Just a run around the block.

 

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
13.100.0013.10

Becky is in Vegas for a nursing conference so I met her down there to run a half marathon.  Neither one of us wanted to race so we just ran at a leisurely pace.  First half was uphill with a gradual downhill during the second half.  We finished in 1:51 ish.  A little slow but it was a decent run.  I pushed the pace during one of the miles to play catch up and the fast pace felt good.  

Adrenaline 2014 Red (1) Miles: 13.10
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT for the usual Tuesday run.  My right foot started bothering me yestrerday which made the run today a little more difficult.  We were a little slower on the way out most likely because of my poor effort.  Effort was a little better on the way back (7:28, 7:39, 7:32, 7:06) but felt much harder than it should have.  Foot is still a little achey.  Not sure if it is from my age or extra weight but these constant nagging injuries are getting really annoying.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Rhett on Tue, Oct 14, 2014 at 14:35:55 from 24.121.0.8

Seems like ever since I turned 40 a few years ago, I've been battling nagging injuries. It sure would be nice to be able to run hard as much as I used to and still feel good. I hope your foot isn't anything serious.

Slow milesFast milesTotal Distance
1.100.001.10

Eight minute run at Firehouse.  I've been taking a bit of a break from the gym and it really showed today.  Really struggled with some of the exercises.

Adrenaline 2014 Red (1) Miles: 1.10
Slow milesFast milesTotal Distance
5.000.005.00

Just wanted a nice a slow run today.  Didn't make the slightest effort to push the pace.  My foot felt totally fine which is strange since I have struggled to even walk on it the past few days.  Hamstring is still burning.

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
1.000.001.00

Three short runs at Firehouse.

Adrenaline 2014 Red (1) Miles: 1.00
Race: Haunted Half SLC (pacer) (13.1 Miles) 01:36:11
Slow milesFast milesTotal Distance
13.100.0013.10

Paced the 1:35 group at the Haunted Half.  Well, I guess I should say that I helped pace the first 10 miles.  I had my doubts going into this race based on how I have felt the last couple of weeks.  I tried convincing myself that I would be fine since I ran 1:27 at Cottonwood and this course isn't that much slower.  I also had a pacing partner so knew that if I couldn't finish, the job would still get done.  The race started and I felt fine.  We kept the pace at 7:00/mile coming down the canyon so we could give some back going uphill through Research Park and the U.  As we got towards the bottom of the canyon, the pace wasn't as conversational and I knew I was in trouble.  The first hill was too hard and we were too slow.  After getting to the top of the second hill we lost our entire cushion and I told my pacing partner that I was done and he would have to finish without me.  I stood there for 30 seconds deciding what I should do.  Should I wait for Becky and run with her or just finish as well as I could.  I decided that I want to stop being a quitter so I started running again.  The last climb was tough but once I got to the top and the course started going down again I was able to get back down to the low 7's.  Not happy about the race and where my fitness is.  I need to find a way to get motivated again.  I have been in a funk for almost 4 years.  

Adrenaline 2014 Red (1) Miles: 13.10
Comments
From Tara on Sun, Oct 19, 2014 at 23:03:23 from 50.186.87.12

Those miles through Research Park are tough. You really weren't too far off. You've had some issues this past month with your health and limbs. You'll get it together this winter and come out strong for SLC Marathon.

Slow milesFast milesTotal Distance
8.100.008.10

Met Tara at the LPT.  Not a good run for me at all.  Left hamstring was bothering me which made it difficult to push off properly.  Had a decent headwind on the way back which made it a slow pace/high effort run.  One of those days where you don't feel like a runner at all.  

Adrenaline 2014 Red (1) Miles: 8.10
Comments
From Kam on Tue, Oct 21, 2014 at 11:46:25 from 68.66.163.179

I'm with you. Slow pace, high effort runs don't offer much immediate reward.

Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.  

Adrenaline 2014 Red (1) Miles: 1.00
Race: Howloween Half Marathon (pacer) (13 Miles) 01:52:30
Slow milesFast milesTotal Distance
13.000.0013.00

Becky and I were assigned the 1:55 spot for the Howloween half marathon.  It started and 6 p.m. so she thought it would be fun to pace the Haunted half in the morning also.  I had no such desire because I had soccer games to watch and I am not insane.  She had been sick all week so I had a feeling that the second race would not go well.  We dressed up as Jack and Sally Skellington.  The race started and we were about 25 seconds ahead of our goal time after 2 miles.  This is the ideal cushion.  After mile 3 she started to feel the earlier race so I told her to drop back.  I actually was hoping that she would just go back to the start because I was worried about her pushing too hard while her body is recovering.  I was pretty much on my own so I decided to try to hit exactly 8:46 every mile for the rest of the way to keep myself entertained.  Each mile was within a second or 2 of my goal.  I picked up a couple of runners during the last 2 miles and I let some of my cushion go so that I was not pushing them too hard.  Turned the last corner and my watch read 12.6 miles which made me come in almost 3 minutes early.  There were no mile markers on the course so I had no idea if my Garmin was accurate or not.  Becky came in about 10 minutes after me (too stubborn to quit).  We ended up winning the costume contest which made the night somewhat of a success.

Adrenaline 2014 Red (1) Miles: 13.00
Comments
From Tara on Mon, Oct 27, 2014 at 15:20:21 from 72.253.68.102

Your costumes were great! Sounds like a good run, good job!

Slow milesFast milesTotal Distance
5.000.005.00

Just getting out the door felt like a victory.  An easy five around the usual loop.

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
3.000.003.00

Three one mile runs at Firehouse.  

Adrenaline 2014 Red (1) Miles: 3.00
Slow milesFast milesTotal Distance
7.000.007.00

Ran up to Elephant Rock.  Didn't push the pace to hard.  Just wanted to enjoy being there.  Before I left, I had a feeling that I was going to fall.  Sure enough, about 1/2 mile from the end, I tripped on a rock and went down hard.  Of course I had to do this when there were 3 people and a dog right by me.  I'm pretty sure I heard the dog chuckle at the sight of me going down.  

Adrenaline 2014 Red (1) Miles: 7.00
Comments
From Tara on Tue, Nov 04, 2014 at 01:19:23 from 50.186.87.12

The dog chuckle, lololol!!

Oh and sorry you fell.

Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT.  Felt like such a slug today.  I wil blame it on not enough sleep and too much sugar.  

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Tara on Fri, Nov 07, 2014 at 16:29:18 from 50.186.87.12

Always blame it on the sugar!

Slow milesFast milesTotal Distance
1.700.001.70

A 4 minute run and an 8 minute run at Firehouse.  

Adrenaline 2014 Red (1) Miles: 1.70
Slow milesFast milesTotal Distance
10.000.0010.00

Dropped my girls off at soccer and ran while they were practicing.  Short on time becasue their practice was only 90 minutes.  Ran on the Rio Grande trail in Farmington.  It is a long, flat straight away so kind of boring.  The miles were low and the pace was slow.  

Adrenaline 2014 Red (1) Miles: 10.00
Slow milesFast milesTotal Distance
1.000.001.00

One mile at Firehouse.

Adrenaline 2014 Red (1) Miles: 1.00
Slow milesFast milesTotal Distance
8.000.008.00

Met Tara at the LPT for the usual Tuesday run.  It's starting to get cold.  Temp was 29 when we started.  I've been feeling heavy and slow and my hamstring is still causing issues so I wasn't expecting much out of myself.  We hit the turn-around in 32 minutes and ran the second half under 30 minutes.  Much better effort than the last 2 weeks.  

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Tara on Wed, Nov 12, 2014 at 07:15:01 from 70.208.6.156

We need to do more of these.

Slow milesFast milesTotal Distance
5.000.005.00

Slow run around the neighborhood.

Adrenaline 2014 Red (1) Miles: 5.00
Slow milesFast milesTotal Distance
10.000.0010.00

Too slow and too short.  I have completely lost all of my running ability. 

Adrenaline 2014 Red (1) Miles: 10.00
Comments
From Kam on Mon, Nov 17, 2014 at 17:13:31 from 68.66.163.179

it was too cold to go very far on Saturday.

Slow milesFast milesTotal Distance
1.800.001.80

Tough day at the gym.  Really struggled with the assigned exercises.  With 10 minutes left, I decided to bag the rest of the workout and went out and ran.

Adrenaline 2014 Red (1) Miles: 1.80
Slow milesFast milesTotal Distance
8.000.008.00

Brutally cold this morning.  Met Tara at the LPT.  A little slower on the way out because of the frigid temperatures.  7:30's for me on the way back.  Tara threw down a 6:40 for the last mile and I had no desire to even attempt that pace.  Hamstring started to flare up on the way back.  Not an excuse, just documentation.

Adrenaline 2014 Red (1) Miles: 8.00
Comments
From Tara on Tue, Nov 18, 2014 at 14:11:34 from 73.20.0.147

Was your phone frozen once you got in your car? My phone indicated it was too cold to work so I put it on the bare skin of my stomach and it felt warm in comparison. I haven't warmed up yet! Proof it was cold out there.😬

From Tara on Tue, Nov 18, 2014 at 14:12:09 from 73.20.0.147

Sorry, that was a lame story. Good job today.

From Andy on Tue, Nov 18, 2014 at 14:14:06 from 199.190.170.30

My phone was frozen but it gave me a "Too Hot" warning which was really strange.

From Tara on Tue, Nov 18, 2014 at 16:14:05 from 70.208.7.177

Yeah, mine too actually.

From Smooth on Wed, Nov 19, 2014 at 10:08:47 from 67.2.102.76

WAY to conquer the elements! good job documenting! Keep on keepin' Andy!

Tara, nice last mile! :)

From Rhett on Wed, Nov 26, 2014 at 09:07:42 from 24.121.0.8

Sounds way too cold for me. I hope the hammy is feeling better.

From Tara on Thu, Nov 27, 2014 at 08:43:16 from 70.208.13.98

How's your hamstring doing?

From Tara on Fri, Jan 16, 2015 at 13:31:18 from 73.20.0.147

Break's over. Get back on already. Everyone else is doing it. Except Allie.

From Kam on Wed, Jan 28, 2015 at 08:38:23 from 68.66.163.179

still no andy...

From Tom Slick on Mon, Sep 14, 2015 at 10:36:54 from 50.8.100.37

Hello Andy, It was great to see you a the Big Cottonwood. So tell me, were you at the expo on friday. When I was there I saw somebody that looked like you but that person was busy with someone in a sponsor/vendor booth. Was that you by any chance?

From Andy on Mon, Sep 14, 2015 at 11:31:28 from 159.212.71.25

Yes, that was probably me. I was talking about the course, pacing strategy, and selling course specific pacebands.

From Rhett on Mon, Sep 14, 2015 at 11:38:15 from 24.121.249.174

Hey Andy. So are you a race director now? Are you still running sub 3 marathons?

From Andy on Mon, Sep 14, 2015 at 11:51:21 from 159.212.71.25

Rhett: I'm not an RD. I make course specific pacebands and sell them at the Big Cottonwood expo. They are willing to work with me on the cost of the booth so it is the only expo I sell them.

As far as running goes, I am 30 pounds over by ideal racing weight so am nowhere near sub 3 shape. I paced 3:45 at BC this weekend and it was a struggle. It's kind of sad how far I have fallen but I am finding new ways to enjoy running.

From DaleG on Thu, Nov 12, 2015 at 20:23:14 from 152.216.15.5

You should come back to the blog.

From Kam on Thu, Nov 19, 2015 at 15:55:35 from 68.66.163.179

Yesterday marks the one year anniversary of your last blog entry. Happy running, Andy. Likely see you on thanksgiving?

From Glory in the long run on Tue, Nov 24, 2015 at 06:42:24 from 174.23.236.120

I'd love to see you too.

From Teena Marie on Sun, Jan 31, 2016 at 13:48:55 from 199.79.55.13

Thinking it's time you come back to the blog!!!!

2016 . . . What do you think? 2016 miles this year?

From Teena Marie on Sun, Feb 07, 2016 at 21:52:40 from 199.79.55.13

Come on, Andy! Your team won!!! It's an omen that you are to start posting again!!!! :-)

From Smooth on Sun, Feb 07, 2016 at 22:28:26 from 75.162.72.73

Hi Andy! Was good to see you for a quick second on the PRT on Halloween! Miss you here on the blog! :)

Slow milesFast milesTotal Distance
1172.4077.351249.75
Adrenaline 2013 3 Miles: 44.70Adrenaline 2013 14 Miles: 323.05Adrenaline 2013 2 Miles: 2.35Adrenaline 2014 Blue (1) Miles: 442.70Adrenaline 2014 Red (1) Miles: 429.20
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