BC

Certified the half in ogden for this week end.  Biked about 15+ miles.

Skipped the run, I woke with my first migraine every.  Not fun...and I thought all these years it was just in their heads.  I could go another 44 years without one and wouldn't complain.

out of town...traveling, no time to run.

Tempo run, Miles 5 -9 and back of SLC marathon warm up and cool down in Sugar house park. 

Am treadmill 6 miles.

Pm 12.5 - 9 miles and back on SLC Marthon tempo, Total 8 miles.

AM Run with East Team from the track to Sugar House park and Back, finished with 10X100 strides on the track.

PM Run, First went to see the newest future track star in the state, or what ever else he chooses to do, Cole Jamison -- Emily and Teren's new baby boy.  He is a cutie...It got to late so I went to the gym and ran 8 miles on the tread mile, 56:10  Felt Okay.  I don't want to drop my miles to fast so I will not taper for the half this weekend.  I will treat it as a tempo run at least that's the plan right now.  I got a Bison steak on the grill gotta go chow down and get some rest.

AM run with East team 4.5 miles

PM run Sugar House Park 5.5 miles 

AM Race no warm up, Planned to average 6:00 pace for the first half and back off a little.  The plan went good.  AVG 6:12 total. 9 miles cool down.  Ice bath when I got home, and a Boost.  Going out to Rooesvelt tonight.

Right now the legs feel good but my stomach is still not so good.  Gel does that to me.

Ran an easy run this afternoon before coming home.  I tried checking my stride count for about 20 minutes of the run.  I would count it for 1 minute and run my normal stride the off minute.  If I focused I could get it to about 176 in a minute.  Normal stride was always about 162 per minute.  Not sore from the half.  My stomach didn't settle down though until late this afternoon.  10 miles half on trails and sage brush the last five were on the road.

PM 10 easy miles around sugar house park.

AM  6 miles at liberty park sluggish at first but worked into and felt good by the finish. 44:12

PM 11 miles at Sugar house, did 2 outside laps with the Wasatch Athletics team, went to the track and added 5 laps of speed changes, wanted a good workout but not on the track so I chose to do some fartlek around the park on the grass. 15X 1 min. with 1 min recovery, ran another cool down lap. Legs feel good and I feel recovered from the half.  Pleased with my workouts, I need to hold back and not do too much this week and I will be ready for the marathon.  I  know this will be my best SLC marathon so far.  Going to measure the change we are making in the last mile of the finish for the SLC races tomorrow.  I think it will make it a faster finish.

AM 4 miles waiting for Bre at the orthodontist. Just a good stretch 30:42

AM 8 miles with the East team at 10 am.  Warm up 1 mile, 1mile speed changes, 1 lap recovery, stretch, 8 X 300 @ 50 - 55 with 1 min recovery jog to start. cool down

PM 8 miles SLC track club route to cemetary on 33rd and back.  AVG just under 8 min miles

AM 8 miles at Sugar house park outer grass loops, 15:10,14:50, 13:50, 13:10 it was windy and cold, but as I warmed up my legs felt good.

PM 9 miles Jordan river trail just a steady run.  I ran with Carol and when we were finished I ran back to D.  We talked about the up coming marathon.  I f I could only run as fast as he thinks I can I would happy.  He has a way of pumping you up which is a good thing mentally. 

We measured the change in the last part of the 3 SLC races for next Saturday.  The change should make times faster.  We measured it twice and each time the course needed to be shortened by 133'.  They want the finish to stay in the same place so we are moving the start lines up 133'.  Which means all the mile markers will come to soon.  I plan to remove the pink marks (they seem a little feminine), and change over the new marks to a good Green (Go Wasatch Athletics).  I heard a runner at the half  last week say seeing green makes him want to throw up, oh well.

On a more serious note,  I know that you shouldn't try anything new before a race, but here's the question.  Any comments or ideas on the topic would be read, appreciated and evaluated.  I'm considering going to the chiropractor tomorrow.  I don't want him to mess anything up though and I'm fearful that a bad adjustment could leave me sore or out of whack to close to the race.  Here is the situation.  It has happened only a few times and ocurred again last Saturday in the half.  I get a "dead leg", numb from the toes to the hip usually.  Like it is a sleep.  It may only last a mile or two, but it does distract me and I just focus on something else and it goes away.  It happened last year at P.F. Chang's half and lasted for over half the race and both feet and one leg had the trouble.  Sometimes sitting in the car I notice it but running under these conditions seems worse.  I am thinking that maybe it is caused by my hips popping out.  That's why I'm thinking about an adjustment. Last night when I went to stradle the bike I felt it pop and I've had some discomfort while driving but running it seems okay.  Any thoughts?

By the way I was talking to SLC marathon people today, They say they have a couple elites in the half that are 1:02ish.  It's a fast course, but we'll see.  I still perdict rain, but don't want the wind.

AM track work out, 8 miles, mile warm up, mile speed changes, 1 lap relaxed, 12X200 @ 32-34 jog into each, 11 laps cool down.

I just had steak and eggs, I'm starting my depletion stage now. No carb's.

Okay, it happened to me again I finished writing a great summary of the days run, pushed submit and nothing was there.  I hate that.

Here's a short version

Marathon depletion run today, Ran the first half of SLC marathon with Dave Danley,  He is fit and will be a top competitor Saturday.  He stays consistent in his training, but what else is there to do in Roosevelt...It's like Hobie Call what's there to do in Laverkin?  Anyone heard if he is racing Saturday?  What local top runners will be competing? Ashbaker I know you should be up with the lead pack.  Not a lot of $ to go around in this race only 5 deep.

Well I'm happy with the run I pushed and was out of gas by the last 2 miles.  But the nice thing is I can blame it on the lack of carbs.  I only need to run about ten minutes faster in the first half than today.

Time for the dreaded ice bath, (which would be over if I didn't have to retype this)an omlete-low fat cheese and ham, no boost today to many carbs.  Sunday off it will be a good break.  Next week I will really drop off.  And have a great race next Saturday.

AM 5 miles, Wasn't going to run today but when I got up it was too nice to pass up.  I also read in an article last night that days off in your taper can make you sluggish.  Light runs are good and keep the blood flow to the muscle.  I ran 2.5 out from Burch hollow on pipe line and back.39:45.

Talked to couple of guys after who are running the other marathon this Saturday,  BST marathon, they said it gets about a 100 runners when the weather is good. I enjoy running the trails and it sounds like a good course.  If it rains though it will be muddy and a slow day I'm sure.  It sounds like we will get rain but not the conditions Boston will have tomorrow.  Hey, maybe there will be snow in Fargo in May!!!I hope not. How is your training going Toby, good to see you on the blog.

PM run 12 miles on marathon course from the house north on holladay blvd. to the north side of the half pipe on 20th east and back. 1:31 I will start carb's in the morning after the run.

AM run meet with the distance kids from east high at the track ran to sugar house and back 4 miles.  Time for carbs.  Had two bananas after the run.  When I got home fixed a big bowl of oatmeal with fresh strawberries.  I want to get in some early fiber so I can cut back closer to the race.

Rest today, I need to sleep more but have not been able to.  I have started to eat carb's now but I'm trying not to eat junk.  Weather for Saturday looks like it might encourage some good times.  I think the elite field in the half is stacked.  Talking to the RD there is one guy who has ran two 2:08 marathons.  In the full there is a guy who has been training in Kenya who has ran 1:01 half and some fast times for many of the others.  Notable local elites Hobie Call, Dave Danley, He said Sasha was running but I don't think so, ( are you). Women's side local elites Amy Larkin, Carre Joyce, Zuzzanna ( I don't know how to spell her name), Becky Sontag.  Women in the half local Michelle S., Chelsea, Carol C.  Hey Chad you are projected with a great time also in the half.  Good luck to all.  I know things are going to be good on race day.  See you at the expo and stop by the USATF -Utah booth for comments and LDR info.  

easy 2 miles in sugar house park

no run today to busy at big red invitational track meet at east

Well I didn't get beat by "Thing 1 and Thing 2".  These jugglers were amazing to watch, but not when you're in the race.  Or hearing from the crowd " There's a juggler ahead of you." I followed them and their parade of film crews in golf carts most of the way. I passed Thing 1 as I left Liberty Park and finally passed Thing 2 right after State Street.  It was a huge relief knowing what I would hear from friends and neighbors if they beat me and juggling all the way.  Any way I talked to them after they both are sub 2:30 marathoners.  They almost broke the world record, within a minute I heard.  Good job for them. 

I did get chicked today but only by one.  I had to use a last minute kick to pass Zuzanna who would have been number 2. 

The race went good and I acomplished what I set out to try to do win the masters division.  My time was a little slower than I thought I would run, but other than the jugglers there wasn't anyone ahead of me to push with.  So I sat back and waited and waited finally Zuzanna came up on me with a half mile left to go and passed me.  I gave myself a mental check if it was worth trying to hang on her and let her go.  With 26 mile mark just ahead I changed my mind and said let's see if I could catch her.  She was now about 40 meters ahead of me.  I kicked in and passed her with about 100 meters to go and had to keep kicking because I didn't know if she was trying to race me or not.  I must not of used it all in the race because it seemed like I had plenty left in the tank.

After the race I came home for my ice bath, oh the things we do for fun. Then mowed the lawn I have been neglecting.  I found that if I keep moving I don't stiffen up as much.  Calfs are tight and one knee is sore, but overall I feel good and I am happy with the days outcome.

Quick Note: Dakota ran his 2nd half today and won his age group 11 & under 1:48 and Bre was the first place girl in the 15 -18 in the 5K.  Wife, Kim ran the half and said she made her goals she has set. 

AM thought I better get out before church and the rain.  Ran an easy 6 miles on pipeline trail from Burch hollow out 3 and back. 52:16 Legs started to loosen up the knee is still hurting.  I don't take any Ibuprofen after a race.  I think it slows down recovery.

After church we must go up to ogden to measure and certify the 30 K.  It should help me to keep moving.  Time to focus on ogden Marathon.

SLC splits never really got going.

1   5:51              14   6:25

2  6:17                15   6:14

3   6:27                16    6:29

4   5:44                17   6:43

5   6:03                 18   6:50

6   6:45                  19    6:51

7   6:55                  20   6:52

8   6:38                  21   6:54

9   6:43                  22   6:43

10   6:34                23   6:47

11   6:14                 24    6:48

12   6:36                  25   6:54

13   6:54                   26   6:42

1st 1/2 1:23:28           .2     1:11  

2nd 1/2 1:28:43

Total time 2:52:11                                                                                                                                 

easy with team

AM easy 2.25

PM easy 8 JRT with D.

AM 5.25 with East

30 K for a training run

PM run with C. on pipeline

AM rode 29 miles while certifying Ogden marathon. From Finish line to start.

PM 10 miles on JRT with C.