BC

Striders Winter Series half-marathon

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Location:

holladay,Ut,usa

Member Since:

Mar 11, 2007

Gender:

Male

Goal Type:

Local Elite

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2239.64213.850.000.002453.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.500.000.000.0021.50

Okay, so I've been asked enough...I will give it a try.  I am not sure if I will be able to update it as regular as I would like, but I will try and I can use the extra motivation the next few weeks getting ready for the SLC Marathon.

Today, I ran a long run it gave me plenty of time to reflect on the races thus far in the Striders Winter Series and my running in general.  It's been a long six weeks of being sick and I've tried to keep my mileage up and it has taken a toll.  I think I am feeling like I'm on the downward side of this illness and plan to go for it the next four weeks.

I hit 90 last week and finished this week today with 100 miles ( 6 day work week).  I plan to jump to 110 this week in 7 days.  I hate them but I know the ice baths are coming.

Todays run I felt tired, probably from yesterdays race, I ran up on Wasatch Blvd to north side of the U. and back to Sugar house park.  Bre needed to add on 8 miles to give her her weekly goal of 60 miles and she has now hit it 3 weeks in a row and has been doing much better with a base.  She will be able to drop her mileage when we start some good speed work on the track.  Anyway, she met me up on foothill dr. and ran the last 8.  I finished in 2:40, averaged under 8's and enjoyed the weather. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Had two runs today,  First at 6:00 Bre, Dakota, and me hit the trail up dry creek by the U. hospital. They went up 3 miles and turned around, I went out 4 miles before turning back.  The trail is drying out nice only three spots of about 15 feet of mud in the back cuts where the sun doesn't hit it much.  It was beautiful and I felt great. The kids loved it too.  I'm glad Bre talked us into driving over there.  Me and Dakota wanted to start by the Zoo.

Part two, Drove home so Kim could go out for her run.  She was going 6 miles down to Iceberg Drive In, one of our favorite family destination runs, We usually run there and Kim picks us up and we all have Malts, Chocolate Banana Malt is my prefered flavor.  But tonight she was doing the run and I was getting the kids dinner and then we loaded into the car and headed down to order the malts.  Bre watched the kids and ordered while I went on my second run.  I added an easy 6 miles, 46 minutes.  When I was done Kim was there and so was my malt.  A good way to end a day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Today was a run that had to many interuptions.  For all the rest I had, I sure felt tired by the end.  It started at East on the track at 2:30.  It was the track teams annual fund raiser a three hour relay.  The kids get people to sponsor them an amount for each lap their team runs in three hours.  We had four teams each with about 18 members.  Each member would run a 400 meter lap and then stand around until everyone on the team had completed a lap. Then they would start over.  Most of the teams averaged about 140 laps giving each runner about 8 laps, not much of a workout for distance kids.  Run a 400 / recover for 25 minutes / repeat 8 sets.  They did have fun...  After I helped the the teams get started I decided to get some of my workout in.  I ran 36 laps in the outer lanes, 1:02 a little over nine miles.Then we jumped in the car to meet the Wasatch Athletics team at Sugar house park qat 6:00.  I only had about an hour so I added 8 miles doing laps around the perimeter while Dakota did his run.  Dakota needed to be at Olympus High for wrestling at 7:00,  we all jumped back into the car and headed there.  I added another three miles on the Olympus track while I waited.  23 minutes, not fast but at this point my tank was on empty.  20 miles for the day.  I still want to hit 110 this week.

Comments
From Paul Petersen on Wed, Mar 14, 2007 at 08:31:06

Welcome to the blog, Bill!

From Sasha Pachev on Wed, Mar 14, 2007 at 10:04:25

Welcome to the blog. How is your pneumonia?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM run easy 5 miles at Liberty Park

Later I ran 2 miles cool down with the East high kids.  They had a good interval work out today, 10 400 meters/ with 400 meter recovery plus minute.  They hung in and finished all of them.

Evening run 11 miles from Highland High, on the SLCTC course and through the cemetary and back.  Did another ice bath tonight and a couple bottles of Boost while I shivered. 

Comments
From Cody on Thu, Mar 15, 2007 at 09:16:45

Welcome to the Blog Bill. I watched your progress last year as you ran all those marathons. You are a racing maniac! Good Luck

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Ran from East High school up to Dry creek trail head and added another three miles from there up the trail before turning back.  Total of ten miles with the distance kids from East.  They have their first track meet friday and the trail was a good softer surface option.  I think trail running helps strengthen the core and the wide range of terrain will also help with overall strength.  They may be a little tired going into this meet with speed work Wednesday, and this ten miler today, but increasing their fittness now will pay off in the meets to come at the end of the season when it counts most.

Evening run, 8 miles on the treadmill at the gym.  I wanted to catch the last half of the BYU game so this was a good option.  Mixed feelings on the game... Utah fan .... so would have liked to seen them win but wasn't heart broken either.  And I can tell my Y friends they haven't won a real game in over 15 years now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

East high school had their first track meet today against Woods cross, they did good for a first meet.  If there is only one thing that sticks, I hope they learn to run more even and their own race.  Like on the road it is easy to get stucked into a fast start and dieing by the end.

I only got one run in today,  Bre wanted more miles after the meet so we made plans to run from home to Trolley Square -- Spagetti Factory.  We called Braden, he wanted a few more miles, when we left the house and met him about half way. It was nice relaxed run and we talked a lot about the meet.  11 miles and a big  hardy plate of pot pourri  spagetti.  Both my toe and Bre's foot were sore so we asked for two bags of ice and discretly iced under the table.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

Went to watch Kim and Dakota race Leprecon Lope up by the capital.  They both ran well.  It was nice to see the start and the finish.  I like seeing the race within the race, but as a spectator this course is hard to view.  The outcome was good for Wasatch Athletics runners, 3 of the top 5 were WA.  Zak and Dakota got first and second in the 14 and under group.

After the race I headed out for my run.  I started by the capital and ran up city creek to get on the Bonneville shoreline trail.  It was nice, although a little hot and crowded.  Bikers like to use this trail too.  I feel bad sometimes when a biker is working up a hill and your passing them.  Or if they are coming the opposite direction up a steep hill and you are coming down and they have to pull off and restart after you have passed.  I try to stay over as much as I can but I'm sure they swear under their breath when they see runners slowing them down.

I came out at Dry Creek and stayed on the pipeline trail above the U. and came out at Sunnyside by the Zoo.  I continued on Wasatch Dr., crossed the Parleys bridges, got back on Wasatch Dr. for about 6 more miles before dropping into my neighborhood.  It sure seemed like a long run.  It really needed fuilds earlier because of the heat.  Kim left me some Gatorade just before the bridges. I stopped to drink for about a minute and almost downed the whole 32 oz bottle.  Thought it might of been a mistake when I got back going, but it was the right thing to do.  I found it interesting that about twenty minutes after drinking is how long it took for me to feel the sugar lift and it sure helped.  I watched to see when it felt like my glucose level or energy level dropped again.  It took about forty minutes.  Good thing I only had about ten minutes left.

Finished came right in and poured an ice bath, drank 2 Boosts, and soaked for 20 minutes.   

Comments
From Maria on Sun, Mar 18, 2007 at 06:59:56

20 min. in ice bath?? Wow, that's long. I think I read somewhere that the recommended time is about 10min. The longest I've managed was about 10 minutes. It did help a lot, but I wasn't going to stay there any longer than necessary :).

From Scott Browning on Sun, Mar 18, 2007 at 08:44:47

Hi Bill,

It was good to see you yesterday, Sounds like it was a beautiful run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Perfect morning run.  8 miles very easy up Millcreek canyon.  Ran with Bre before church.  We started at Burch hollow and ran down a little past Rattle snake Gulch.  It was awesome.  I might of went to slow my avg HR was only 136.  The good thing is tonight it doesn't feel like I even ran today and I completed my 110 mile week.  Tomorrow I will start working on a 120 mile week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Okay, maybe I'm starting to feel better.  It's amazing how being sick can slow down your fitness.  Today I felt like I had some legs.  Hopefully, my lungs will be next and then my mind... I ran 2 miles cool down with the East High team.  They needed a speed workout today because they're going to St. George this Friday for the Pineview Invite.  It was a good workout for some and those that are not as fit with a good base struggled the most.  I even had athletes come to me halfway through the warm up with excuses for cutting the warm up short.  I try to explain warming up is an important part of the workout as well as the cool down.  Our warm up is 4 laps slow followed by 4 laps of speed changes ( fast on the straights and jog slow on the curves)  the first straight is about 65% and each one you pick it up a little until your last one which should be about 90%. Follow this with a slow recovery lap the opposite direction on the track.  Then they get some water change their shoes if they have spikes, and some light stretching.  This can take about ten minutes but I try to hurry it along. 

The speed workout was 4 X 1200 with 1 lap jog and about 90 seconds recovery.  The JV runners did 4 X 800 with the same recovery.  Times were based on the race times from Fridays Mile or Two mile race at the dual meet. 2 mile cool down slow, usual loop up to Sunnyside park, over to the U. down to 1300 E and back to the track.

Now back to my run, I ran a backwards loop of Salt lake City Marathon.  Started at home and went North on Holladay Blvd and up to 23rd East and 3900 S.  West on 39th to VanWinkle(700 E).  followed the course back around and up 6200 S. to Holladay Blvd and home.  When I got about a half mile from home I looked at my Garmin it read Lost satelite.  It was froze @ 12.65 miles  I ran the rest of the way and it kept cutting out I don't know why.  I don't think I had a low battery.  When I downloaded it it showed a straight line from Holladay Blvd. to my house where I turned it off.  My avg HR 153 Max 170.  Felt relaxed enough to push at times.

Oh yeah,  tonight when I was crossing VanWinkle and 1300E.  The light started to change as I approached the intersection it was red before I even got barely got into the intersection when a car going North came flying through the red light it was dark and I only saw it in the last second had to make a quick move to avoid being hit.  Just reminder for me and everyone we need to be careful out there.  You never know what a driver is doing. 

Some might have seen it on the News, Friday night late a car accident at 2100 S and 1300 E. a driver on his cell phone ran a red light and hit a car with three girls.  Killing the girl driving,  she was a East High School student.  17 years old, chose to graduate early, a track runner and a good friend to many.  It is a great loss.  She will be missed.  One of her favorite meets was The Pineview invite this weekend.  East has decided to dedicate this meet in her memory.  Take time to smile at someone today, give someone an extra hug, make an unexpected call to an old friend.  Run and feel the wind we have a lot to be thankful for...

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

good day.  I almost ran a marathon, okay I broke it into 3 runs, but I started at 2:45 and was done before 9:00pm.  First I ran 8 with the East High Team.  We ran from the track up to the trail head by the zoo.  From there we ran bonneville shoreline trail to Dry Creek and back to the track through campus.  A good workout for all.

I hurried home after that workout, dropped off Bre and picked up Dakota to take to Baseball practice.  It was at Tanner Park at 5:30.  I left the car there and ran to Sugar house park, added 3 laps around the perimeter, ran down to the Highland track to say Hi to the Wasatch Athletics group(didn't stop) began 2 miles of speed changes. Said bye and headed back to Tanner Park. Last 2.5 miles all up hill, but it didn't bother me much.  Maybe that winter series hill dash in Ogden has helped some.  This was 13 miles 1:32  My avg HR 155 Max 167.

Drove home Bre was just out of an ice bath and wanted a massage.  Did that while Dakota got his running stuff and we went out for 4 miles.  Ran from the house, Holladay Blvd to 6200 south, down to Vanwinkle and turned around.  I like this stretch it is a part of the Salt lake Marathon that can make or break your race.  It has a lot of crowd support but is miss leading on how much hilly stuff it has in this part.  Focus on not slowing down here or Van winkle and 5th east last forever.  Dakota wanted to wear the Garmin.  Interesting avg Hr 186 Max 203.  That max came on the steep climb back up our street.  4 miles 34 mins.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Anybody who's looking to go long this weekend in or near St. George I will be down for the track meet at Pineview High School.  I would like to run some Friday night after the first day of the meet and again Saturday morning early I have runners with their first event at 9:00 so I need to be back by 8ish.

Three runs today, 5 miles am.  I had the East distance kids meet a 6 am for a speed work.  Afternoon run with the team up past the zoo to the dog park.  I doubled back and run some of it twice with one of the runners who was late.  He has a lot of talent his brother now runs for USU, he just needs motivation or ?  count this run as 7.  Last run was with Dakota, well sort of.  He was dragging a little today so when I was a head a good distance I would double back and did it a few times.  After I ran him back home I ran our Golf course loop at Old Mill.  It has great up and downs, I run it a lot in the winter and it felt good.  It is three miles went just over 20 minutes. total for the last run was 8.

I am still on track for 120 miles this week and hope that going down to St. George doesn't goof me up.  I am feeling better each day.  I can tell my mileage is up though when it is hard for me to sleep.  I don't feel like I am breaking down much yet maybe after the next two weeks.  The first sign is a little cough I get after I run.  I am betting we get rain this year at Salt Lake Marathon, just a hunch. 

Comments
From Dave Holt on Thu, Mar 22, 2007 at 09:33:42

Bill I'm not sure what I'll be running this weekend - with the meet and all. But contact Clyde Behunin (superfly) or Steve Hooper and they will steer you in the right direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

6 @ 6am with the East High distance kids.  A fun easy run.  We ran 15th East to sugar house park.  We first warmed up with a mile then we formed a line and ran the fireman drill for about three miles and then changed and ran postal.  The kids were having a good time, as each runner took the lead everyone in the group would yell "hey".  On postal, as the runner dropped back and the group surged forward everyone yelled "slacker".  We got some funny looks from walkers.  I guess they thought we were referring to them.  When we got back to the track everyone did 10 X100 striders, 2 sets of crunchs and a cool down.

Afternoon run, 7miles,  Felt good even pushed a few miles.  I have to get the brakes done before we go to St. George, so I dropped off the car and ran to Kim's work to get her car, via Jordan river trail.

High school afternoon work out.  Ran with the kids that are not going to St. George, slower group this afternoon, but I had them do the same firemen line run from the track to Sugar House park and back.  They added on their 10X100 striders, Gave me a slow 4 miles.

Ran down to the gym, 2 miles, and watched some hoops while running on the tread mill.  5 miles.  good day.

Comments
From Bill on Thu, Mar 22, 2007 at 14:59:41

Hi BC.

There is a spectrum 10 k Race this weekend in St.George on saturday. Most of the club is running it. I will ask around tonight when i go to the club run. have a safe trip to St.George

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

In St.George, went to the meet.  Got to our room at 11:00 pm and went for 8 miles.  Didn't look at my Garmin until it felt like I was out about four miles.  It was at 3.86 pretty good guess added .14 and turned around and ran back.  I was tired from the long day and almost talked myself into skipping the day , but was glad I didn't when I was done.  It did feel easier running there and the wind from earlier in the day had stopped.  I was pushing myself to run 7 min miles, but what I found interesting was my avg HR was only 138.  In SLC it would have been closer to 153 or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Needed to run 6 miles, and got home from St.George at 9 pm, went to pick up Bre from the school and then went home.  Made dinner plans to meet at Olive Garden in Sugar House and I left to run.  6 miles 41:50.  It was good and so was dinner, but I felt so tired from the long day and I was going to do my long run with a friend in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Met at Jordan river parkway for my long run.  Ran together for the first 15 and finished the last 7 alone.  The plan was to stay relaxed and just have it be a long run, time didn't matter.  When I was alone though I started to push.  A biker passed me and I couldn't hold back the competitive juices.  He was not going that fast so I decided to try to catch him.  It took about a mile to catch him and I passed him about a half mile from my turnaround at Gardner village. The 3.5 miles back to 5300 S. were good because I had a good tail wind.  Last 7 miles were 48:12 and total run 2:42:12.  Went home and did an ice bath and drank a boost. This gave me my 120 MPW I was shooting for.  I now have hit 90, 100,110, 120, and next week I will hit 130 before I start a taper.  Fitness level is getting better, but don't think I'm as ready as I was last year for Boston.  I had 3 weeks of 120's 3 weeks out.  My other concern is that some of my days have more than 2 workouts in them making the overall runs shorter.  To make up for this I'm trying to run them a little faster.

Comments
From Superfly on Sun, Mar 25, 2007 at 22:07:33

Bill your miles are amazing! Me and Dave Holt will be running Boston this year. I don't know what your goals are but maybe you want to try and hook up and run with us. I think both of us will be around 2:40- 2:45 or something. Anyways hope we see you out there.

From Christi on Mon, Mar 26, 2007 at 00:43:46

Bill thanks for your comment on my page and CONGRATS on your time at Spectrum. It was a pleasure to run w/ you & Steve & Clyde a couple Sat. ago over Spring Break (you know I was the chubby housewife who warmed up w/ you all for the first mile! heh heh)Thanks for being so friendly!

From steve aka ashman on Mon, Mar 26, 2007 at 07:44:16

Bill I have not decided for sure to run Salt Lake or not this year, if I do I may run the first half in 1:20 and then see how things go from there. What are you planning to run the first half in? Did running together at TOU work well for you last time? Let me know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Not Snow!!! It's time for rain...but what a nice day to run.

I ran 8 miles this afternoon at Sugar House Park, slow first couple of miles but sped up to about 6:30 pace.  No shirt sun tan run.  It's to bad us distance runners are so buff.

Night run 7 pm Millcreek Canyon, from burch hollow to the mouth where the trail turns back uphill, by the pipeline wye fitting.  I didn''t have my garmin on but it's  at least 4.5 miles to that point. 37:18 to turn around.  Ran back negative split 36:20, and  it has more uphill that direction.  Hit the road and was only going to go down a mile but Kim misunderstood and went to the Rattle Snake parking 2.8 miles.  So I asked to keep going to the 3 mile mark.  Last three miles down hill on road 19:32.  Good down hill practice when you are tired.  I'll bet the three on the road will have beat me up more than the 9 on the trail.

Bison Steak tonight for dinner...Yummy.  With a big bowl of spinach.

Comments
From Chad on Tue, Mar 27, 2007 at 10:26:45

Hey Bill--Welcome to the blog! Sorry I haven't said hello sooner. I haven't had as much time as I would like to check out all the new entries. I'm glad to see you here. Good luck on your training and I hope you're feeling better than when I last saw you in Ogden. I definitely see a 300 mile week on your horizon.

From Bill on Tue, Mar 27, 2007 at 22:37:18

Only if I decide to train for an ultra like wasatch 100 or western states 100. I've thought about it, maybe next year. Did I read somewhere you did Wasatch 100. Would you every do it again, or is it a been there done that kind of a thing.

From Chad on Wed, Mar 28, 2007 at 10:24:47

Bill--I hope you know that I was only kidding about the 300 mile week and the fact that you would even remotely consider the possibility--even in training for an ultra--shows what a complete madman you are!!!

Yes, I ran the Wasatch 100 in 2001. The most I can say is that I finished. I was doing great through mile 75 (sub 30 hour pace) and then my IT bands in both legs blew up at the top of Catherine's Pass and the downhills (and there are many) were excruciating. I found I could tolerate them better running backwards. That was my key coping mechanism for the last 20 miles or so.

The training was spectacular, however. So many long runs in the mountains to enjoy. I saw many amazing sunrises and some beautiful places. I would do it again, but not for a while. The transition from long slow running back into faster running is extremely difficult, I found. When I feel like I'm done on the roads, it's back to the trails for me. It's where my heart is at in a lot of ways.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.500.000.000.0021.50

 Thought I better get out early with the storm coming.  AM run at Liberty Park, 9 miles, windy and my legs felt a little heavy at first, but warmed up and finished strong 1:05.

Afternoon run with the East High kids.  The run was a little farther than I thought it would be.  We ran from the track to Legacy Bridge, SLC start, and ran the course to sugar house park and did the road loop just like the course.  From the 6 mile mark of SLC we ran up 2100 S. to 1900 E. North to Sunnyside and back down to the track. This was 10.5 miles and I headed 2 more miles on the track while I waited for the others to finish.  I wanted the run to be about 8-9 for the kids but it ended up about a mile and a half long.  The dedicated runners toughed it out and the weather was rough.  On Foothill dr. the wind was strong and hard rain in your face felt like pins sticking in.  It cleared up some and stopped raining when we got to the park.  1:18.32 to the track and I never timed the 8 laps but kept it at 7:30 effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM run 6 miles at Sugar House Park,  snowing felt OK.  But the fitter I get the longer it takes until I really feel like I'm in the flow.  Six miles is not enough to go into autonomic mode but it was a good run.

Afternoon run with the East High Team. 5.75 miles.  Want them to start some tempo runs forcing them to run a little out of their comfort zone.  So, today we ran from the school down to Liberty park.  At the park, each runner was to run 1 minute slower than race pace for the mile on the outer side walk.  JV runners did one lap and Varsity runners did two laps.  It's almost 3 miles for two laps.  I ran 18:26 not pushing too much . It was comfortable. We then ran back to the school.  It was raining light.

Evening Run 8.25 Didn't want to get wet again so I drove to the gym and ran on the tread mill.  The nice thing about a tread mill is when your tired it can help keep you going.  I started at 7:30 pace at 2.0% incline 8mph and increased speed after each mile my last mile was at 9mph.  Total time 58:28.  Good overall day.  Need to stay motivated the next four days and it should be easy to hit my goal for the week of 130. 

USATF board meeting tomorrow night.  If anyone has ideas or questions that you might want discussed.  Send me a comment...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

Had an early optional workout at 6am for the East High team.  We had 6 show up.  We ran from the track up Sunnyside to the zoo, up to the golf course and down to 1900 east and back on Sunnyside.  It is just over 5 miles and I added on the track.  I was impressed with one of our freshman boys, he came, and he kept up with the other boys.  It is rewarding when you see little improvements.  While I'm on this the most discouraging part is hearing about the little pains or excuses of why they can't do something.  Anyway you can only coach those who want to be coached.

Afternoon run 2:30 pm,  East High run 7 miles for the varsity and 5 miles for the JV.  We ran up Sunnyside to 1900 E. and over to 2100 S. down to Sugar House park, Varsity 1 Lap around perimeter, back on 1500 E.

USATF board meeting tonight, ran there.  5 miles 36:10

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.250.000.000.0021.25

AM run Liberty Park start, 9 miles.  Started with a lap around the park and then went south on 500 E. to 33rd So. Back to Park and 1 more lap.

PM run from home,12.25 miles.  Ran from home to liberty Park on the SLC marathon course after leaving the park I stayed on 600 E. to Trolley Square 1 Lap around Trolley and then I got a big plate of spagetti.  1:27 Avg HR 152  Felt good about this run Because I was tired after a long day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Am treadmill 6 miles.

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

Comments
From Dave Holt on Thu, Apr 05, 2007 at 09:31:59

Bill you're going to Boston aren't you? When are you heading out? Where are you staying? Maybe we (Clyde B., you, and myself, and any other bloggers off to the big one) could go for a run out there before the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

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.

Comments
From Dave Holt on Fri, Apr 06, 2007 at 09:18:23

Bill, thanks for the comments. I am really looking forward to the experience of Boston. Good luck in the half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM run with East team 4.5 miles

PM run Sugar House Park 5.5 miles 

Race: Striders Winter Series half-marathon (13.1 Miles) 01:21:21, Place overall: 19, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0013.000.000.0022.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 easy miles around sugar house park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

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.

Comments
From Lybi on Fri, Apr 13, 2007 at 00:47:01

I think that green is a perfectly good color for the mile markers! Green is supposed to help people relax and do their best. That's why actors have a "green room" in which to prepare for the performance. Plus anybody who throws up under normal circumstances goes straight for the pinkest thing in the house--pepto bismol--so I think there's a stronger association there. :)

About the chiropractor . . . I've had very good results with various back and hip issues with my chiropractor. However, I don't let anybody start popping and twisting me. I tell my chiropractor I am only open to the activator method. It is so safe, gentle and very effective.

Your mileage is impressive--overwhelming to a newbie like me.

Kudos.

From steve ashbaker on Fri, Apr 13, 2007 at 08:00:40

See a doc first to rule out anything that may not readily diagnosed. Personally I think chiros are ok but unless I was in pain I wouldn't do it. Your body trains and develops it's structure to run in a certain way. I'm not an expert, but I gotta hunch that to mess with it now right before a marathon, hmmm I wonder.

From Sasha Pachev on Fri, Apr 13, 2007 at 15:16:25

Paul had very good results with a chiropractor. I've had a positive experience a couple of times when I pinched my nerve in the back.

From Paul Petersen on Fri, Apr 13, 2007 at 16:46:37

It's hard to predict. Some people get sore their first time to a chiro. Other people are fine. It's kind of a risk, but like any risk, it can pay off.

In 2005, I could barely walk after TOU because my back was so messed up. I started chiro for the first time during the two weeks between TOU and St. George. By St. George, not only could I walk again, but I also PRed by 9 minutes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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.

Comments
From Roast Beef on Fri, Apr 13, 2007 at 21:09:49

WHY!!! for cryin out loud.

From Sasha Pachev on Fri, Apr 13, 2007 at 21:37:45

Bill - you have plenty of speed. I could probably do 12x200 in 31, but it would hurt really bad. You are a lot closer to me on the 200s that in a 5 K race. Some food for thought.

From bill on Fri, Apr 13, 2007 at 22:39:37

I like the pun food for thought Sasha, After just one day I already miss carbs. Speed is not my problem for short stuff like 200's, You don't need to supply much oxygen to run short. I am a little tight tonight in the hip flexers. I have always hated the fact that I can't run faster 5K's. When you look at perdictors they always say I should be quicker based on marathon times. I looked at your perdictor to see what SLC might be this Saturday. I know you pride yourself on being close and if conditions are right I should be there or about a minute faster.

To Roast Beef, sorry it was a cousin, Bison, less fat and more tasty. Salmon tonight...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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.

Comments
From braden on Sat, Apr 14, 2007 at 17:28:27

sorry i never called I stad over at my friends house.

From Mike K on Sat, Apr 14, 2007 at 17:54:34

What's your goal for Saturday?

I saw Carrie Joyce on Pipeline in Mill Creek this afternoon. I expect her to do well on Saturday. I don't know who is running but I know a few who are skipping SLCM for Ogden.

From bill cobler on Sat, Apr 14, 2007 at 20:08:48

To finish strong, It will be raining and who knows about the wind. I've always said it is a marathon who knows if it is your day or not. You can train, taper, rest and eat right and still have a race you thought you could have done better. But with all that I feel as if I can run about the same on this course next saturday as at Ibigawa Marathon. I want a strong master showing. I don't know what masters are running but there is not much in it for a true elite to come for...

From ashbaker on Sat, Apr 14, 2007 at 21:29:20

I think that Bob Thompson is coming also, Someone told me that the other day.

From Dustin Ence on Sat, Apr 14, 2007 at 23:12:51

I live here in La Verkin and like you said there is not a lot to do. In fact it gets boring running a lot of the same routes. Even though Hobie Call and I live in the same small town I rarely see the guy. But I do believe he is planning to run SLC next week. Anyway good luck I'm sure you'll have a great race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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.

Comments
From Mike K on Sun, Apr 15, 2007 at 18:57:46

I missed you on pipeline. It is my favorite easy day running spot. I force myself to pet every off leash dog I see to make sure I run easy.

From Chad on Tue, Apr 17, 2007 at 19:34:43

My buddy Sam, also on the blog, is planning to run the BST Marathon, his first. The RD is Dan Barnett, another lawyer in town.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

easy 2 miles in sugar house park

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Race: Salt Lake City Marathon (26.2 Miles) 02:52:11, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

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. 

Comments
From brent on Sun, Apr 22, 2007 at 10:17:28

Bill, congradulations

From Cody on Sun, Apr 22, 2007 at 22:56:53

That is quite the race! Good Job! I too find it challenging to run hard when I am all by myself. I am sure the Things gave you quite the motivation. That is incredible to juggle at that pace. Neat story.

I am looking forward to try and chase you down in the 30K and Ogden Marathon. You have been a motivation for me for quite some time. Keep up the crazy mileage (after some well deserved rest). Its impressive.

From Jed on Tue, Apr 24, 2007 at 19:26:28

Great job, Bill! I loved your description of the Things. Marathons are hard enough without having to deal with a circus act and a camera crew. Congrats to your family, too!

Race: salt lake city marathon (26.2 Miles) 02:52:11, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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                                                                                                                                 

Comments
From Jed on Tue, Apr 24, 2007 at 19:14:27

Congrats on a top-10 finish and winning the master's division with your characteristic consistency! Good luck at Ogden next month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy with team

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

AM easy 2.25

PM easy 8 JRT with D.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

AM 5.25 with East

Race: Striders Winter Series 30 K (18.74 Miles) 01:59:48, Place overall: 10, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.740.000.000.0018.74

30 K for a training run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM run with C. on pipeline

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles on JRT with C.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

afternoon run slow with east. 4 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 mile run at Sugar house park with C. & C. they did 8 so I pushed the last 2 miles final time 1:15

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM east high track 3 miles, (4 laps warm up, 4 laps speed changes, 4 laps cool down)

Afternoon with team 6.5 miles from school to liberty park 3 laps then back to the school.

PM 8.5 miles at gym on tread mill watching the Jazz game.

Comments
From Lybi on Fri, May 04, 2007 at 02:06:55

Hi. When you post comments, are you "Bill" or "BILL"?

From Dave Holt on Fri, May 04, 2007 at 09:46:06

Bill I was interested to read your comments on your daughter's running. I really liked your comment about mental block. I have an 800/1600 guy right now who should be near the top in the state, instead he is struggling to be in the middle in region. The reason - mental block. Some days he will break out of it and start to show great progress, other days he really struggles - almost a bipolar of running. I think the power of the mind is SO important in running (as you well know as a marathoner) and can really help us with a break through or hold us back.

Keep Bre positive, she is going to accomplish great things as she keeps developing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

PM 13 miles on JRT 2 miles warm up, 8 miles 6:30 pace, 3 miles cool down. 

Comments
From Scott Browning on Sat, May 05, 2007 at 00:43:50

In the off chance you get this, Bob and I are meeting at his place tomorrow at 8 am for a long run. Call me if you need directions. If not, I would love to get together and go for a run, thanks for the invitation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM 20 miles with Scott and Bob We ran a loop from Bob's passed my house and up to Wasatch.  Headed north to Sunnyside and back on 20th.  It was a good run and we missed the rain and snow.  It was a little windy on the way out but no wind and the down hill on the way back helped us finish strong.

PM 2 miles around Sugar house park.  I wanted to go 6 miles tonight but got stuck out at BYU meet.  Planned to meet the team for a run on pipeline but the weather wasn't right so I sent them to the park and I ran the last lap with them when I got there.  13:01 their legs are coming back and I know they will have a good region meet on Wednesday. 

Comments
From Lybi on Sun, May 06, 2007 at 01:20:48

Wow. That's a lot of miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles on Pipeline from burch hollow to the mouth and back.  I didn't have the garmin and I think from my time it might be a half or less short so I add on the road some. 

Comments
From Mike K on Mon, May 07, 2007 at 09:14:33

I measured it at 9.8 miles using my Polar 625, a highly unreliable tool. I count it as 9.5 miles so I can give the rest of the mileage back to the mountain as an offering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM Wasatch Athletics speed workout with the team on Highlands track.  I haven't done real speed work  since January, because I got sick and then decided endurance strength was more important for the type of racing I had planned for the year.  It is hard to do high miles and incorporate very much quality speed work in a week without a higher chance of injury.  So I chose mileage over speed.

  Today we had an East High Track team spaghetti dinner because tomorrow is region.  So I was done early enough to meet the gang at Highland.  It was fun hearing how well some of our runners did at Bloomsday.  I think I want to try it next year.  I know I can't compete in the same class of runners as Dennis but he will at least be in a different age group next year.

The work out today was a short one because several are racing a 25 K in Michigan this week end and some are tapering down for the marathon.  We did our normal 2 Mile around the park warm up followed by a mile of speed changes and a couple recovery laps. I added a few more while the others changed their shoes.  The speed was 1 mile, 1 X 800, 2 X 400,  with 2 laps recovery for the mile and 1 lap for the others.  I was a little slow (nine meat balls, a big plate of noddles, salad, 2 rolls and 4 cookies 90 minutes before).  Mile 5:24,  800 2:39, 400  1:11,  400 1:09,  The mile was the toughest and I had to push myself to hold the pace.  Here are my mile splits 1:20, 1:23, 1:19, 1:22.  Splits for the 800, 1:21, 1:18.  In the 400's I just tucked in behind and went around at the 200 meters and pushed to just stay ahead of C. and M.

I want to hit 80 miles this week and taper down next week before Ogden.  It should be a great day for everyone the field is stacked.  PR's for all!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles at Sugar House Park after the region meet.  Good day 5 Kids ran PR's in the 1600 meters.  Tomorrow is the 3200 meter and I know more PR's will be made.  Everyone is focusing better and running smarter than earlier in the year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles again around sugar house Park after the final day of the region track meet.  1:10:36 two minutes faster than last night.  Girls took region and the boys took third.  Again a good day for our distance group in the 3200 meters girls we placed 3 in the top 5.  But one of my favorite highlights was the mixed 1600 meter for the kids that are not in your teams top competitors in region.  Faje, a refuge from sudan, ran a 5:30.  He was in the lead the whole race.  Faje has a learning disability and academically I've been told is at about a 1st grade level.  Every time we run I need to explain the race and the amount of laps he his to run.  He is a great kid and his happy attitude is awesome.  Anyway he started fast and got a quick lead.  I positioned myself after the first curve and we planned to make adjustments each lap as needed.  He would come around the corner look over slow down some to hear what I was yelling and then go again.  He runs effortlessly and looks behind himself, watches the crowd, and responded to each thing I told him.  He won by over the 50 meters.  After the race he was beaming, I asked him how it was he said good.  I said could you go faster, He bowed his head smiled and shook his head yes, and just laughed.  I can't wait to see what he will be able to do in the future.

Comments
From Scott Browning on Fri, May 11, 2007 at 17:08:34

Nice Job in Region Bill. I am looking to go about 15 tomorrow morning if you have any interest. I will need to be out running no later than 6:30.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Afternoon run with a few East High team kids 3 Miles 90 degrees. Then a Slurpee.

PM run 9 miles late got to Liberty park at 11:00 pm.  It is well lit and the police are there patroling. 

Comments
From Scott Browning on Sat, May 12, 2007 at 18:00:04

Sorry I missed you this morning, but somehow knowing that I may arouse you is a bit disturbing. HAHAHAHAHAHAHAHA!!!!!

Race: Beehive Technical School 5K - Sugarhouse (3.1 Miles) 00:19:40, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM 5 miles with warm up and cool down, 5K around Sugarhouse Park.

PM 15 miles JRT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM early morning run on Pipe line trail from Burch hollow to the mouth and back.  I add a little down the road to Log Haven and Back to the parking lot to call it 10 miles.  Saw the first Adult Rattlesnake on the trail this morning just before the hill on the east side of Church Fork.  Big and very active for early in the morning.  Watch out if you run with dogs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM 8 miles sugar house park with C.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Afternoon Run with the East high team 5 miles.  Up Sunnyside to the golf course and around and back to the track.

PM Wasatch Athletics track workout at Highland.6 miles total Outter loop around the park, normal warm up with a mile of speed changes.  Everyone else was doing more but I decided to do a few 400's with them. I did 3.  1:14, 1:12, 1:09.  They felt good. On the last one I did, I told Randy, who was in town from Washington D.C. I was just going to hang on his shoulder and I did.  It was the easiest of the three.  Did four laps cool down.  Legs are feeling good.  Should be ready for Ogden.  The field is stacked.  I heard today Fritz Van DeCamp is coming from California, he has won this race a few years back.  This is second hand, but his mom said he wants to qualify for trials here.  I guess he just missed out with a 2:23ish on a marathon recently that he was trying to qualify in.  The battle up front will be fun to watch, to bad I only see you guys for the first few miles.  Weather is going to get hot before we are done.  It might add a facet of interest in the race.

Comments
From Paul Petersen on Wed, May 16, 2007 at 11:32:47

Bill,

I know of myself, Sasha, Steve, Neal, and Joe (as far as I know). And now potentially Fritz. Who else do you know of will be up front at Ogden? Any Kenyans?

From Sasha Pachev on Wed, May 16, 2007 at 20:27:40

Bill - Fritz ran a 2:34 in the Napa Valley marathon on March 4th, which he did not win (5th place). Not a bad time, but this level of fitness is not going to be enough to qualify for the Trials in Ogden (if anybody does, my question is what were they doing running a 2:17 ideal flat course effort for only only $1100), and likely not even being able to crack top 3. My guess that it would take a sub-2:28 to make top 3 this year.

From bill cobler on Wed, May 16, 2007 at 23:07:28

Sorry to anyone who thought I was trying to stir things up. I like to know who is coming to a race if I can. It helps me visualize my race and plan how to approach it. When you show up to a race and see someone you didn't expect it can throw you off mentally. Or at least sometimes it does me and makes me change plans last minute. Sasha like I wrote in the Blog it was all second hand. I don't know his fitness level or his goals. What I was told was he wanted to qualify for trials and that's why he wanted to run here. Paul you've listed the top runners I know of that are coming. I don't think there are any Kenyans coming. When I said it was stacked I was talking about you guys. Everyone has been working so hard I think it is awesome and like I said would love to watch the battle as it develops. that's the bummer of distance running. You love the sport but rarely get to watch the jocking for position throughout the road race or marathon. Anyway when I say it is stacked I was not just talking about those top competitors in the race. There are a lot of bloggers and others that have been doing the Striders Winter series that are running well and will hit some new PR's Saturday. Good luck to everyone. Since some think I'm just trying to stir things up. I will say this...this race in Ogden Saturday has a much better local elite field than SLC. How else could an old slow guy like me finish in the top 8 with a 2:52. If I run that slow Saturday I might not make the top 25.

From Sasha Pachev on Wed, May 16, 2007 at 23:33:41

Bill - I have removed the "stirring" comment. I do not think it was appropriate. Personal attacks, especially anonymous, will not be tolerated in the blog comments or posts. If it ever becomes a big problem, I'll create an interface for the blog owners to remove comments from their blogs.

We will have a very good race, I am looking forward to it. Just think about it - Joe's course record of 2:29:01, which is a very high quality time, equivalent to a mid-2:22 in St. George, might not be enough to make top three!

From ashman on Thu, May 17, 2007 at 00:34:20

Fritz ran 2:34:55 this yesr at Napa Valley for the record.

From bill cobler on Thu, May 17, 2007 at 09:26:08

Good, and it looks like that course is fast. A few up hills early but mostly flat to down hill in the profile. At 400 ft and dropping to under 100'. Dick Beardsly has the record of a 2:16 when he was 30. He is now in the 50-54 age group and still runs 2:45. He is always steady. Looked like a nice event, have many from around here done it? I think I heard Toby once talk about it. It must not offer much $ because it doesn't seem to pull the big names. Fritz is a good runner and maybe things didn't go the way he wanted them to go. I always say it's a marathon you can train as hard as you can, do everything that you are suppose to and still crash for no good reason other than itis a MARATHON. Sasha, how much faster is a sea level course if it has the same grade changes as a course around here. I have read that in a shorter race say a 5000 or 10000 it makes a bigger difference, but things start to equal out in a marathon.

From bill cobler on Thu, May 17, 2007 at 11:09:08

Good, and it looks like that course is fast. A few up hills early but mostly flat to down hill in the profile. At 400 ft and dropping to under 100'. Dick Beardsly has the record of a 2:16 when he was 30. He is now in the 50-54 age group and still runs 2:45. He is always steady. Looked like a nice event, have many from around here done it? I think I heard Toby once talk about it. It must not offer much $ because it doesn't seem to pull the big names. Fritz is a good runner and maybe things didn't go the way he wanted them to go. I always say it's a marathon you can train as hard as you can, do everything that you are suppose to and still crash for no good reason other than itis a MARATHON. Sasha, how much faster is a sea level course if it has the same grade changes as a course around here. I have read that in a shorter race say a 5000 or 10000 it makes a bigger difference, but things start to equal out in a marathon.

From Sasha Pachev on Thu, May 17, 2007 at 13:22:01

Probably 5 minutes. It is hard to say because we do not have anything well-established here that would compare to any well established sea-level course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Afternoon run on the track at East. It was hot 86 degrees, probably not as hot as down in St. George.  You guys must have to run pretty early or late to keep cool.  I did 4 laps warm up, 5 laps speed changes, and then paced Bre in a 400 keeping her at my shoulder.  I hit 1:15 and she stayed right there the whole time.  She went on to strides and I just kept running until I hit the six miles I had planned.

JV region tomorrow at Cottonwood High, kids had a light workout and should do good tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Went to the JV region meet and I was pleased with the effort everyone gave.  A few PR's-- Faje ran even faster then at region in the 1600 M. 5:21,  We also decided to put a team of distance kids together for the 4 X 400 I gave them the goal to break 4:00 they were so close 4:02 unofficially.  This group of JV kids have a lot of ability and should do great things in the near future.

Just finished the last of the paperwork for the USATF certification.  So It should be trials and Boston ready.  I hope everyone can achieve those goals they have set.  A doctor who has been running in our club is running Saturday in the full.  He has ran 30 + marathons and has come close to the Boston qualifier within 9 minutes a couple of times.  He has worked hard for this one I think he can make it.  He needs 3:10 I think he said.  I hope my wheels are still turning when I finish so I can run back to help him in.  Well I better eat and  get to bed it's almost 2 am and I have State track meet at BYU tomorrow the bus leaves from East at 6 am.  Bre doesn't run until Saturday 7:30 am  the 3200 M.  I will be thinking of her at about mile five. 

Comments
From Scott Browning on Fri, May 18, 2007 at 09:35:52

Hey Bill,

Are you heading upto Ogden tonight? Hopefully I will see you before the start tomorrow, Good Luck if I do not see you!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0026.200.000.0035.20

Ogden marathon, 4 miles after the race back to run in a friend trying to meet the Boston standard,  Ran 5 miles Pipeline tonight just before dark and sat in the river for 20 mins.  I'll do a race report tomorrow when I have more time.

Race: ogden marathon (26.2 Miles) 00:02:47, Place overall: 13, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM early morning run with M. and C. on pipeline I did 10 miles 1:23.18 and went and sat in the river for 20 mins. It is so cold right now.  Still pretty sore from the marathon.

Not a bad effort Saturday and my times are down from last year in my first two marathons of the year.  SLC I cut 3:02 minutes off and Ogden I cut 3:40 minutes off.  I hope this is an indicator of better fitness this year and faster times to come.  I learned a lot last year of what worked and didn't for me.  The main lesson learned was 8 marathons in 7 months is way too much to stay focused on time goals.  I want to run faster this year so I'm not going to do them all this year.  I'm going to pick a couple and focus my training on them and if I do others it will be for a long run.

Splits for Ogden -- Felt good most of the race got a little bit conservative just before the half and changed my race plan because of how the race was playing out.  Sat back in these miles and didn't race again until 20 - 21 mile mark.  Finished strong and the wheels were still on. 

1       5:48

2       6:16

3       6:06

4       6:04

5      6:06

6       6:15

7      6:15

8      6:12

9       6:33

10       6:30

11      6:42

12      6:27

Watch goof up next 4 miles total time 26:44 equals 6:44 avg

13      6:44

14       6:44

15       6:44

16      6:44

Back to real splits

17     6:38

18      6:07

19      6:25

20       6:28

21        6:21

22       6:16

23       5:58

24      6:23

25       6:39

26       6:45

.2        1:18

 

Comments
From Sasha Pachev on Mon, May 21, 2007 at 15:42:51

Bill - the effort was good, probably worth your St. George PR adjusting for the heat. One suggestion for improvement - take Sunday off, good for spiritual reasons which often translates into physical blessings, but also particularly good after running 35 miles the day before with a 26 mile tempo in the middle.

From James on Mon, May 21, 2007 at 21:58:48

Bill,

Good race the other day! It always nice to know that you are running faster than the year before. I thought you were a little crazy when you took off with the lead pack at first, but I figured you knew what you were doing.

From jtshad on Thu, May 24, 2007 at 15:49:46

It was good finally meeting you in person as well. Keep up the training and I hope to see you again at a race soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM 8 miles.

WOW!  The mountains are truely God's temple... After the rain started to stop I decided to head for the hills.  It was awesome.  The air was a crisp 40 degrees, the hillsides were so green and wild flowers everywhere.  I saw a moose, some deer, a muskrat, birds and a skunk.  The Little dell resevoir is almost full and everything around was picture perfect.  I remember when this area caught fire a few years back, but nature has a way of fixing the scars and it's hard to see it today.  We are so blessed to live in this place...Only minutes away from our homes we can be in another world.  I'm going to try to spend a lot more time in these mountains with my training the next few months.

The run was good.  Ran from the 4 mile of Desnews to the 2 mile.  Good uphill stretch to loosen up.  Then back down the mountain to the 6 Mile mark, just after the turn to go up little mountain.  Then back to the 4 mile mark.  It is a good run, Uphill, downhill and short rolling hills both ways on the way back to the car.  I will try to make this one of my staple runs and watch my time for improvement and fitness changes.  Today was a Slow run 1:06, but I was soaking up the atmosphere.  A truly great way to end a rainy Monday.  This is going to be a great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Speed workout with Wasatch Athletics 4.25 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM 6 miles while the kids waited in line to get into IKEA.

PM 13 miles Jordan River Trail.

Race: Magna Classic 5K (3.1 Miles) 00:17:26, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.003.100.000.0019.10

AM Magna 5K 2 miles warm up race and 4 miles cool down.  Going out of town to Roosevelt so I will run more tonight.

Race was good didn't make to many excuses.  I did run 52 seconds faster this year over last year.  Talking with D. after I let up too much in the last mile.  Splits 5:11, 5:32, 6:10, .31.  Should have toughened up a little more in the last 800 meters, Eric Petersen passed first and decided "Oh well let him go." 1st mistake and then at the final turns I looked to see who was behind me.  2nd mistake, it was two young guys, not masters, so I didn't care much if they came up or not.  They did, 3rd mistake, half hearted kick to the finish.  If I would have gutted up a little in the last 800 meters I would have been 3rd Master instead of 4th.  Dennis ran great.  I was chicked twice today, but by great runners running well so it's okay.  I put 1st in division on my report but that's one of those half lies.  I was first in age division because the three that beat me were displaced because of Masters overall.  I can't remember what I was in the overall. 13 -16

 PM Ran with Dave Danley tonight when I got in town 10 mles.  Nice way to stretch out after a long drive.  I like hearing about his training and some of his races from when he ran at Utah State.  As a freshman he ran for BYU and transferred to USU.  He ran a 14:10 at a Stanford meet in the 5000 Meters and just the week before Tervor Ball had run a 14:09 at Oregon so Dave was bumbed that he didn't run a second or two faster to hit Tervor's time.  Man it would be so awesome to be able to run those kind of times.  Dave is a great runner and works hard.  He is focusing on Grandma's for his next.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Afternoon run.  I ran 20 miles of  dirt road at altitude it was a hard work out and I was spent by the finish.  Started at Bill's Park ( no relationship) in the Ashley National forest and ran up the road to Paradise Park Reservoir about seven miles and then ran down to the Blandard Park turn off and ran up 3 more miles to the park turn out.  Turned and ran back to the car.  According to the Garmin I started at about 7000 and ran to 10077.  It is amazing how the altitude can make you feel so sluggish.  AVG  Hr 143  Slow run 2:54  Beautiful country, I have done this run before and had to plow through the snow to make it to the top.  This year it was dry road the whole time.  Game spotting report: Several Elk, a couple of Mule deer, Sage grouse, Chip munks and a trout a guy was reeling in at the dam. 

I want to find more high altitude runs in the next few months if anyone has some good spots to suggest let me know where you like to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Afternoon Run 10 miles on Pipeline and then 20 minutes in the river.

Comments
From Mike K on Tue, May 29, 2007 at 12:17:21

Have you measured the Burch to the Overlook distance? I'm curious. Also, any more rattlesnake sightings?

Mike

From Bill Cobler on Tue, May 29, 2007 at 15:26:16

Hi Mike,

I have not put the Garmin to the test yet but I will this week. It was a birthday present to my wife so I usually get second dibbs on it. From what you said earlier, I either run back to the Log Haven spring on the trail and back or up to the bridge for the camp grounds above Burch and back to call it ten. I felt lazy Monday and that's why I ran to the overlook, but I've got to make myself run the switchbacks up to the elbow for a better hill workout. Have you talked to Bob? Is he healing up... Let's plan a long run soon.

From Mike K on Fri, Jun 01, 2007 at 17:18:03

Bob is still hurting. It is probably a good time for him to run easy and recover. He has been training hard for two years without a real break.

I biked up to the top of Mill Creek the other day (I'm taking care of small tweaks). One of my favorite springtime runs is to start at Burch and run to Elbow then higher to the Firs or Alexander Basin. It has a good mix of flats on pipeline and long hills. Hopefully that pays off tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM Wasatch Athletics speed work out.  1 mile, 5:26 two laps recovery, 4 X 800 with 1 lap recovery, 2:36, 2:41, 2:40, 2:39.  Finish with a nice cool down around the park.  We had a fast group show up for the workout tonight. It was nice to see some of the gang running so strong.

Comments
From Chad on Wed, May 30, 2007 at 12:17:30

Bill--hope to see you at the 10 Miler. I would like to put in a few extra after the race, but I doubt I could get in 8. I have to leave to meet my wife shortly after the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles on JRT after dark.  The shadows can make you run a little faster. 1:15

Comments
From braden on Thu, May 31, 2007 at 16:48:45

call me demtreo calls you about the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles JRT faster tonight because I was trying to catch up to D.  His total time was 1:26:56 and mine was 1:09:37.  He started over 17 minutes before me and I couldn't catch him until the final 400 meters.  I guess that's what it feels like to catch the seven minute man that Sasha is always talking about.  Lucky for me my seven minute man was only running 8:20 avg.  Good run overall but after I warmed up I probably ran faster than I should have with the ten miler this weekend.  I'm planning to make it part of my long run without any tapering.  It should beat up my quads good. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM Ran late tonight 10 miles on pipeline trail with Braden.  It was dark before we got back, finished after ten.  Dropped Braden off and met the family at Spaghetti Factory for some carbs.  Running the Salt Lake 10 miler in the morning.  I will use it as a tempo run.  2 miles warm up and add 8 right after I finish.  Early morning meeting Scott and John at Zoo to drive up at 5:45.

Race: Salt Lake 10 Miler (10 Miles) 00:01:00, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

Race this morning things went good, It was nice of Scott to run with me it is easier to stay a pace working together.  Looking at the splits I would say we stayed even most of the way effort wise.  Splits are based on Garmin splits. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miler on Pipeline trail from Burch hollow to Overlook,  I ran with the garmin and it was 4.67 to the overlook.  I add on at the end to make it a full 10.

Did the Judges Run certify this morning with Bre so I got six miles of biking and then did the evening run with her too.  It was a nice daddy daughter day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miler at pipeline.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM It is official I'm the new head Cross country coach at East High school.  So move into East High boundaries  I plan to do it for a long time and want to build a strong program. So get your young kids training, I can't wait to work with them.  The next generation of champions.  I carried my phone on my morning run, which I never do thinking I might get the call today.  And the school did call to let me know on my second lap.  The third lap flew by with things running through my mind of what needs to be done next.  Any words of advice will always be listened to and appreciated.  6 miles around Sugar House Park.

Speed work tonight at Highland track with Wasatch Athletics.  Normal warm up and tonight coach took it easy on us because of the Heart of Holladay 5K this Saturday most of us are doing.  I did 11@ 400 meters All but one I hit 1:15 to 1:17 and the last one I pushed it a little and went 1:07. Finished with a long cool down which made it 14 miles for the workout and hit Del Taco for Tuesday Taco Nite. 3 for 99 and fed a car full of seven kids for a little over seven bucks. 

Comments
From Paul Petersen on Tue, Jun 05, 2007 at 13:21:18

I have no words of advice, but congrats!

From Maria on Tue, Jun 05, 2007 at 13:58:21

Congrats, Bill! But I thought you were coaching already? Maybe not as a head coach?

From Sasha Pachev on Tue, Jun 05, 2007 at 14:04:54

Bill - congratulations (or condolences?) on the new position. High school running could be greatly improved if the kids build a solid base before doing speed work. If I were coaching a high school team, any distance (800+) runner who logged less than 45 miles a week in the last four weeks would not even be touching the track. Somebody who breaks 30.0 in a 200 should be breaking 5:00 in the mile with just base. If they are not, they should be working on base.

From Mike K on Tue, Jun 05, 2007 at 16:56:01

Congratulations! XC is a lot of fun to coach. Pretty soon Sasha will have to rename the site fastrunningXCcoaches.com

I would talk to Bob about some of the runs around the area. He is the head for boys' XC next year @ Judge. Are you having an XC camp later this summer? Call the county today and reserve Cottonwood Complex for Region and a few home meets. In the past several Regions vie for Cottonwood on the same day but some of them run different courses (Bingham especially).

From ashman on Tue, Jun 05, 2007 at 20:49:11

I agree with Sasha on that one, less fast fixes, more work.

From Scott Browning on Tue, Jun 05, 2007 at 21:33:32

Congrats Bill, I think you will really enjoy your role as head coach. Keep it fun for the kids and just enjoy your time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM 6 miles Sugar House Park

PM 10 miles JRT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles Sugar House park did 2 miles speed changes in the middle.

Comments
From Randy on Fri, Jun 08, 2007 at 15:38:05

Hey Bill! I joined the blog. I put a watch on your log, so I'll keep track of things. Hope all is well. -R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM 4 easy miles at Liberty park and over to Spagetti Factory for a good carbo meal.  Heart of Holladay in the morning.

Race: Heart of Holladay 5k (3.1 Miles) 00:18:27, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM  Heart of Holladay,  Okay day now that I look back at it.  I ran only nine seconds faster this year than last year.  But I didn't kick it in like I usually do, just finished at an even pace.  Ran a two mile warm up before the start, raced and then ran back to Sam, my 5 year old who wanted to run what he calls "a parent race."  It was one of his New Years resolutions he wrote down in his kindergarten class earlier in the year.  He ran 35:00.  I went into this race with a plan to start fast  and hold on for dear life.  Not a bad plan but I didn't warm up enough so I didn't hit the first two miles at what I needed.  mile 1 5:41, mile 2 5:45, final mile and .1 was 6:58, which was about 6:20 and 38.  Way to slow!!  The only thing good was when I looked up last years results many people ran slower this year.  It was cooler last year which might of made the difference.  I will run more tonight and get a 20 tomorrow if anyone wants a long run I would love the company.  Should hit 95 miles this week and move to 100 next week.

Oh, I forgot, I was only 1st in division because Dennis, Nathan, and Eric took 1-2-3 in masters.  I need to finish stronger in these shorter races and I would have been in the top three.  It's in the last 1200 -800 meters that I am being passed.  I've tried slower starts and the outcome is worse.  I just need to focus at the end.  We'll see next Saturday. 

PM 6 miles at Sugar House Park on the road. 41:14 felt good but it was late after 10:30 when I finished.  Meeting Scott at Liberty for a long run in the morning 6:30 am anyone wants to join us meet you there by fountain. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM 20 miler from Liberty to Shoreline via memory Grove, down dry creek, across the campus and along 1500 east to the park.  Had to add a little in the park, 2 outside loops.  Saw my mother in law and sent her for ice for my ankle I rolled it good and it had started to swell.  I will be okay.  Just need to be careful with it.  After I iced  I went to find my wife, she was running  her long run from the capital to our house in holladay, via wasatch blvd.  Time for some steak and eggs and an ice bath. Yeppie!  Hit 95 miles for the week.

Comments
From steve on Sun, Jun 10, 2007 at 14:13:17

Hello again "Karl",

A quick look online at the SLC marathon results and I see why you guys flew past me this morning.

Enjoyed our brief meeting on the trail.

steve

From Scott Browning on Sun, Jun 10, 2007 at 22:30:54

Hey Bill - How is the ankle feeling? Thanks again for the great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM 8 miles slow tonight my ankle is very tender and swollen.  Ran one grass loop at Sugar House park with Braden and then we ran the Judge's 5K course and back to the park where I added one more loop around the grass.  The ankle doesn't like the even surfaces.  I will watch it the next few workouts and look for flat stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM Wasatch athletics workout at Sugar House park.  Normal warm up followed by 20 X 200, Fastest 33 slowest 37 most were 35.  200 recovery between.  Finished with a cool down lap around the park.  Ankle is still swolen and about three or four colors.  After the run I headed to the Gym  for a little more because I felt the threadmill would be a better surface for the ankle.  Ran 4 miles at 3.0 incline started at 7:30 pace and bumped it every .25 finished at 6:15 pace.  No bad pain while running on the threadmill.  Was glad I went helped with miles.  I wanted to front load but with the ankle trouble I want to be conservative.  Good to see Adam back at workouts didn't get to catch up much because he ran with the faster guys.

Comments
From Randy on Wed, Jun 13, 2007 at 12:56:47

Bill, sorry you rolled your ankle on the shoreline course. Looks like you are running fast anyway with those 200s.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

PM  15 miles on JRT, started in the north 5300 parking lot and ran South to the end of the trail, continued south on the road to a paved trail just passed the golf club house.  We ran to the end of the golf course and it turned into a dirt trail.  Kicked up some deer and heard a pheasant. Ran out to the road and saw were the South Jordan part of the JRT started again.  So we ran up the road to it and saw a tunnel going under the road back North.  We thought we could take it back to the golf course instead of the dirt trail so we started north but the paved trail ends at a fence, looks like they have plans to continue it.  I hope they do.  Ran back out south and returned back the same way.  Braden ran strong tonight.  He checked splits most of the way I think our fastest mile was 6:53, but we averaged 7:20's.  Does anyone know how far the JRT trail goes south from this point.  The golf course was 9300 S. and I would say the road we crossed was probably 10400 S. were the trail started again.

Overall good run, with a couple of miles to go I could feel the weakness in the ankle and a few sharp pains along the way, but flat is okay.  When it warms up I don't think much about it.  A couple of weeks and I hope we are back where we were.  I have had some good suggests on how to strengthen it up as it starts feeling better.  Teren said to play catch with a tennis ball standing on only one leg on a trampoline.  Right now standing on a flat surface for thirty seconds on one leg is a trick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM 10 miles, I did the Judges Run 5K course both directions and then added 2 laps around the other loop of Sugar house.  The 5K course is not even it is easier backwards.  I ran even effort both ways and the return route was 45 seconds faster.

PM 10 miles, Same course as this morning. 28 seconds faster tonight so about the same effort.  Hip flexor or glute on the same leg as my bad ankle are starting to have problems.  I have had people watch to see if I 'm favoring it they don't think so.  I need to be careful and listen more to my body.  I will massage and ice more tonight.  I'm starting to catch up on my miles, I had a slow start this week due to the ankle, but I'm still going to need a lot of mileage this weekend after the race to Hit the 100 mile week goal. 

Not to make it a big deal or to add gas to Sasha's fire about Devine not paying yet, but I will anyway light the match.  I received mine, Dakota and Breanna's Divisional Jackets Tuesday from Devine, No check from them but I did get my check from Ogden Marathon this week.  Devine Racing in the SLC office has submitted the request forms to their corporate and they called me to confirm mailing address.  I'm confident we will get it soon.  SLC has been aware of the situation and I'm sure they don't want bad press.  

Comments
From Scott Browning on Fri, Jun 15, 2007 at 00:26:55

Hi Bill,

Be careful with the ankle, mine cost me 7 months of no running at all. A little rest now could save a lot of pain later. I wish you luck this weekend - run hard! Let's get together when I get home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

PM 4 miles had a long hot day at work today, I couldn't drink enough working in the sun all day.  Was very tired when I got home after 10:30, but I knew I needed to get out so I did a quick 4 miles from the house.  Hip Flexor is becoming a problem mostly on sharp turns and going up hill.  I don't write this for anyother reason but as a record so I can go back to review how I dealt with the problem or not in the future.  Judges 5K in the morning.  I have to go flag it so I need to be there by 6 am.  So time to eat and get to bed.  Ankle still swollen, painful to move side to side.  I might think about IB for tomorrow.

Race: Judges Run 5K (3.1 Miles) 00:18:39, Place overall: 11, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM 10 miles broken up by the race.  I had to flag the grass portion of the course so it would be a true 5K.  I did this running back and forth to the car with flags and cones. I only count it as 1 mile, but I did more just running from one side of the park and back is more but I was putting flags down and going back faster to the car.  Finished 5 Minutes before the start.  Just in time to put on a number, change shoes and head to the line.  A couple of top runners thought we were going to head south counter clock wise around the park.  I told them the way we were to go, but when the gun went off I decided to push out in the lead to make sure people went the right way in the parking lot.  I wish I was fast enough to do that for a whole 5K.  I've done it in some USATF kid cross country races, as a lead rabbit.  The only thing bad about that is as the kids get older they get faster and I start worrying wow is this kid going to pass me.  They usually start fast and taper and that's what I did today.  1st mile 5:18, 2nd mile 6:24, final  mile and .1 6:58.  Happy with the effort today, with the set backs of the week.

Ran 3 miles cool down with Dennis, then ran back to the finish another mile and ate pancakes.  Finished by running back to the park and around once more picking up the flags and cones.  

PM 10 miles on pipeline and 20 minutes in the river nice way to finish a Saturday.

 Happy Fathers day to all. 

Comments
From Chad on Sat, Jun 16, 2007 at 16:27:42

Hey Bill, nice race. Very kind of you to show the way at the start.

And thanks for your follow-up comments. I think I did misunderstand a bit what you were saying. To be honest, my spirits aren't where I would like them to be as far as my running goes at the moment, but I have been able to make the most of things so far this season. I've run stronger than last year at all distances, but all the while battling some little issues along the way. It will just take a little time to smooth things out. No problem, I've got plenty to keep me occupied.

I really wish you the best with the East kids. They're fortunate to have a coach who is as passionate about running as you are.

From Adam W on Sat, Jun 16, 2007 at 16:48:04

Bill,

Thanks for your comments. It always amazes me the volume you are capable of. Especially after seeing the color of your ankle. As far as meeting up. When do you run in the morning? I'm usually pretty tight on time. I try to be out the door by 5:15am which puts me at SH around 5:30am or I do a loop around the neighborhood. I like doing loops of SH though becuase I like to be on the grass. I usually run counter-clockwise. Keep up the great mileage. Next weekend I'm out of town but maybe the following weeked we could try and get a larger group together, I just need early.

From Michael on Sat, Jun 16, 2007 at 21:50:20

Yes like the others say - you sure run alot of miles, I admire your dedication. I may have gotten up to 30 miles this week which was alot for me!

The Judge race seemed to be a slower harder course, I though I did well running it but was disappointed in my time. It was abit challenging the rutted trail and some of the sprinkler mudholes. Thanks for getting it marked and organized

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Long run today from the 4 mile mark on Des to the foothill turn where the course changes back north on foothill, instead of me going north I go south here and over the parleys bridges to Wasatch blvd to my house.  Long run and hot.  I didn't drink until 18 miles so I was dehydrated.  No stops along the way. total time 2:33.25.

Comments
From Adam W on Sun, Jun 17, 2007 at 22:17:11

I actually won't be there tomorrow. I'm still taking one day off a week and becuase I have Monday morning meetings I have that as my day. Sorry.

From Mike K on Mon, Jun 18, 2007 at 08:59:53

There are two water bottles planted at the ward across from the DN 18 mile mark. They are on the North corner of the wall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

AM sugar house park, 1 lap around outside of park warm up, 5@ 400 meters hill repeat with 2 min recovery, 5 strides cool down lap inside road lap.  Quads are beat up from yesterdays long run.

PM  sugar house park, Same workout as this morning except 7 miles after the strides.  10 miles for the night.  Still sore tonight.  Emigration canyon can sure beat up the legs.  I remember last year that of all the marathons I did Des was the hardest to recover from.

Comments
From Adam W on Mon, Jun 18, 2007 at 21:40:16

Sorry about not making it this morning. This whole week is swamped. I'm giving a talk at the American Diabetes Association meeting in Chicago on Saturday and there are always 100 last second experiments you try to get done to spice up the presentation. I will be at SH tomorrow morning because I have to be in lab by 7am at the latest. I'll keep my eyes open for you. Did your kids to that workout with you?

From bc on Tue, Jun 19, 2007 at 00:08:41

Adam

Yes I had two groups 20+ kids this morning and 12 kids tonight. They did a good job gave them a lot of recovery time. I felt like I needed more at the end tonight so I added 3 extra laps around the outter park. In the morning we are meeting up at the trail head across from the zoo. If you want to go early before we meet at 7 am. post me back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM 4.5 miles on the trail.  We started at the trail head by the Zoo and ran to the drinking fountain in Red Butte gardens and back.  I told the team to run out 20 mins. and back everyone made it to the drinking fountain, but for a few it took them a little over the 20 minutes.  They were so close they wanted to go the whole way.  Emily J. lead us in 15 minutes of Plyometrics to finish out the workout.  My quads are still sore but 50% better than yesterday.

Our team vans are now booked and the kids are excited for the WBR this weekend.  Our team name is Up Yours!  It is for colon cancer awareness.  We adopted the team name from a team that was unable to run.  It was an adult team formed by some parents of our East High XC team.  The captain of the team was fighting colon cancer which she found out she had in August.  She lost her fight Friday.  She was 38 and has a seventh (12) and fifth (9) graders.  We have now dedicated our race in her memory.  Life is so fragile.  I never knew her.  She was in great physical shape train for an ironman when she was diagnosed.  She never quite believed it and was fighting it.  Told some of runners she would be back running with them in no time.  Her plans to run WBR didn't happen, but I hope the kids can carry things on and remember how short and precious life is.  All we can do is to be the best we can be each day we wake up and challenge our day accordingly.  Tell someone how much you care about them today.

PM Wasatch Athletics speed workout.  Normal warmup followed by speed changes and 15X 400 , 1:18, 1:18, 1:16, 1:16, 1:17, 1:21, 1:15, 1:18, 1:15, 1:16, 1:16, 1:17, 1:16, 1:15, 1:13. Did 400 recovery between each. Cool down around the park for an extra 4.5 miles to finish the day with 20 miles.  I'm very tired tonight.

Comments
From Chad on Tue, Jun 19, 2007 at 11:52:52

Bill--Christine Brimley, the woman you mention in your blog, was a friend of mine and I am certain she would be greatly honored at what you're doing at WBR. She loved that race and it's awesome that you're continuing the team in her absence. Her obit is in the Tribune today http://www.legacy.com/saltlaketribune/Obituaries.asp?Page=Lifestory&PersonId=89241296

From Paul Petersen on Wed, Jun 20, 2007 at 14:50:29

Bill, my Wasatch Back Relay team had someone drop out, and we need a fairly swift replacement runner. Entry fee is comped, and we should be a competitive team. It looks like you already have a team, but if you know anyone from Wasatch Athletics who is interested, have them email me at rockharrier(at)yahoo.com.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM three easy miles this morning with EHS.

PM 10 miles on pipe line. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM 6 miles sugar house park. 

PM 10 miles pipeline trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.800.000.000.0018.80

PM pacing at Wasatch Back Relay Leg 17 ( 2 miles), Leg 18, and back down the mountain to the van.  Got the van and drove to Leg 21 and paced Bre on that leg.  She ran great.  The whole team did so good and I know they had a great time.  Something they will not forget for a long time.  Best comment in my van came from a girl who was very nervous about even doing the event.  She has ran much before, and when she finished her last leg was so happy.  She said, " I will never complain again about Cross Country courses as being long."  I was very tired at the end with no sleep.  Got home around 4 pm and slept until 5 am.   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.000.000.000.0028.00

AM  22 miles early 6 am run out in Magna on the course Demetrio used to train for Des News back in his day.  It is demanding but works you in many ways.  It always helped him.  How can you not agree that it got him ready for Des.  9 time winner.  He was a very good marathoner and smart trainer.  Over 30 sub- 2:20 marathons.  To have someone in our area with that record to help with training is a great benefit.  At least a valuable resource to bounce ideas and theories off. 

PM  6 miles just before dark.  I needed a few more miles to hit 110 my goal for the week.  Bre wanted to go to the track at East to practice hurdles, so I dropped her off and drove up to Pinecrest and parked and ran from there.  Up to the top of little mountain, back down and up to just passed the Des News turn around and down to the cafe and back up to the car.  Nice temp for a run.

Comments
From Michael on Tue, Jun 26, 2007 at 16:00:15

Wow, 28 miles, way to go and get alot of miles (if I get 4 miles Im lucky, although have done up to 10 for me0

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.100.000.000.0021.10

AM 7.80 miles From Sugar house to the south, through the cemetary on 33rd and back plus a lap in the park.

PM 13.30 miles on pipe line, burch to lookout and back, up the road to make it ten and back down the road 3.3.  Good hard down hill work on the last three.  Quads are feeling it tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

AM 6.5 miles from the JCC  up dry creek and back.  Started a new tradition of carrying a rock in each hand about the size of an apple to the saddle and throwing them in our new pile.  It's 1.5 miles to the saddle from the JCC parking lot.  If we do the rock thing each time the team runs this trail it should grow fast and will be fun to watch it grow.

PM Wasatach Athletics speed workout. 14 miles total.  Normal warm up and speed changes, 1 mile (5:21), 800 (2:31), 800 (2:36), 400 (1:11), 400 (1:11), 400 (1:09), 400 (1:09), 400 (1:08).  Some cool down on the track and two laps around the park.  Happy with the workout, lost focus on one 800.  High miles this week so I'm pleased with the times.  Glad we had a good group there tonight it was 93 degrees when we got started and there is no way I could have completed this workout with out friends pulling me through it.  Everyone ran well and I heard one say he hadn't ran this fast in 20 years.  Another thought the track must of shrunk in the heat because her times were easier tonight too.  Amazing what you can make your body do even in the heat if the group and you all keep focused on the task at hand.  Thanks all.

Comments
From Randy on Wed, Jun 27, 2007 at 08:54:56

Hey Bill, nice workout! The heat is tough. I can't imagine having to work in it all day and then go run a track workout. I've got 3 x 1 mi planned for tonight. Hopefully I won't get rained out. Later...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM 7 miles.  Ran at Cottonwood Complex with the EHS team.  I did a 2.25 warm up and 5 hill repeats in a loop, about 300 meters uphill and 300 meters slight down hill to a flat finish.  Cool downed extra to hit seven.  Tired this morning from late night workout yesterday.

PM 11 miles.  Ran 5 miles with the EHS team.  I was then going to run a couple of extra laps around Sugar House Park but as I started I saw Adam coming the other way and joined him back to his house.  It was a good thing because I was talking myself out of running much more anyway.  But I ended up running to his house and back to the park with an extra lap around the park and to the car.  Glad the day is over I need to get some rest and eat. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM 7 miles from Sunny side park.  We did a warmup lap from the park south on 1900 E. to 1700 S. down to the drinking foutain on 1500 E. from there to the Bonneville Park trail added a couple laps for me in the gully.  Nice and shaded loop Garmin measures it as .80 per lap. Return to the park for 10 X 100 strides and a light cool down.  Emily ran with her stroller on the warm up lap and lead all the guys on the team.  It probably looks funny to passers by and old guy and a woman pushing a stroller ahead of 20 high school kids.  Garmin showed us at 6:45 pace on 1900 E. so not that fast.  It's nice having Emily helping with the kids so we can have two views to convey about questions.  Todays topic was shin splints and what to do.  Those that want to add their recommendations on dealing with shin splints comment.  I have been luck enough to have not been bothered with the problem since early in my high school days.  Back then Asprin was the solution.  I remember chewing those things like they were candy.  That era has changed. Now it's ice and Ib's.

PM 10 miles.  Parked at Ruth's in emigration and ran up to the pinecrest turn to go up little mountain and back down to the dog park.  Good run felt strong on the way both up and down.

Comments
From Scott Browning on Thu, Jun 28, 2007 at 17:09:21

Hey Bill are you heading out long on Saturday, if so what time and where are you going, I would love to get out.

From BC on Fri, Jun 29, 2007 at 01:44:06

Scott, yes I'm going out for a 20 on saturday early, Sam's b-day party in the afternoon. I'm hesitant about how fast because the old man wants a speed workout friday night 20X 200. So I don't know what legs I will have. I would like to go on part of Des or to the magna run. I will call you, glad to see you are back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM 7.5 miles at Liberty park with EHS.  One lap warm up, .5 pushing 2:36, .5 recovery, .5 pushing 2:41 three laps cool down with Emily.

PM 11.5 miles, warm up lap around Sugar house park, 4 laps speed changes, 1 jog lap, 20 X 200 @ 5 = 33, 10 =34, 5 =35,  5 laps cool down on the track and another lap around the park.  It was hot and the bugs were out.  In your eyes, mouth and all over your chest by the time we finished.  Happy with the effort tried to carry the bear on each one.  Got to get some rest this weekend, but things are going to be busy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.400.000.000.0026.40

AM early morning long run on Des news course.  Ran the first 20 miles from on top of big mountain. 2:18 and added 1.75 back to the group and back to the 20, then back to Scott's house.  Nice run.  After we drove back to get the first car we went to the river to ice 20 mins.  Need a few miles tonight or on Sunday to get the 120 goal for the week.  I think this is a record for me I just looked at my weekly mileage using last Sunday in this week, 7 days, and I have 145.35 miles, but I start my week from Monday.

PM 4.65 miles, I couldn't stand leaving my highest seven days at an odd number so I called the old man and went out for a run with him on the JRT to make it 150 miles.  I will add eight tomorrow to now complete my true Monday to Sunday week at 130.  Something easy and soft, probably pipeline. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM 10 miles on Pipe line from burch hollow to the overlook and back and up the road to make it ten.  Hips were a little tight this morning but lossened up after a mile.  Legs felt heavy but I worked through it.  It was hot. 37:32 out 36:10 back.

I hit 132 miles for my true week Monday through Sunday.  I will back off this week now to 110 or so.  It's a good thing because of the holiday races it will be hard to keep up the mileage and one morning I'm taking the Team on a hike to Lake Blanche.  I want to keep them moving but not always running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM 7 easy miles from Sugar house park through the neighborhood.

PM 8 miles on Pipeline.  I can always tell when my body is starting to break down by a little nagging cough I get after a run.  I am at that point.  The cough is here tonight and I'm feeling the mileage.  It is always best to listen to our bodies.  A little rest and backing off the mileage should do the trick.    

Comments
From Adam W on Mon, Jul 02, 2007 at 22:22:19

Amazing mileage. So much for stopping at 120? I love the comment, back-off to 110! You trully have an amazing body to hold up to that training load. Great work!

From Maria on Tue, Jul 03, 2007 at 08:58:16

I agree with Adam - you can handle very high mileage, which is a sort of talent in itself. However, you're also lucky to have a specific breakdown trigger in the form of cough. Good for you for not only recognizing it, but actually listening to it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM 6 miles Pipeline trail from Burch Hollow out 3 and back.  Sat in the river for 10 minutes after.  It sure is cold.  I always heard 20 minutes of ice was the best for you to combat inflamation and soreness.  Anyone have a more recent approach or data on the latest research on the subject.  What I've read was lowering the muscle temp by 10 degrees for 10 minutes is recommended.  Which I was told takes about 20 minutes in an ice bath of about 50 -60 degrees.  I've had great success using ice baths.  One great runner here has gone as far as putting a commercial ice machine in his garage and ices all the time.  Karl Malone and John Stockton both have said iceing immediately after games is what extended their playing careers.  It was common to see them as soon as they were out of the game for the night with two big ice bags on both knees.  Most athletes know recovery is as important as the workout.

PM 2 miles easy around Sugar house park.

Comments
From Paul Petersen on Tue, Jul 03, 2007 at 17:18:09

Hey no secrets here. My lack of work over the last three days is all public!

Regarding icing, I've been told that even shorter durations are effective, especially combined with repetitions. I prefer direct ice massage (ie - the "dixie cup" method). I'll ice locally with it for a few minutes, until it goes numb, then stop and let my muscle "thaw out". Then I'll repeat 2-3 more times. My massage therapist told me this increases circulation and thereby reduces inflammation. Seems to work.

Race: Sandy Classic 10 K (6.2 Miles) 00:38:00, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.306.200.000.0023.50

AM Ran the Sandy Classic 10 K not sure of my time yet I didn't get my watch stopped.  I was in a hurry because I was trying to gain a few extra points by doubling and running Murray 5K.  I made it to the race just after the start and headed to the start line.  I began about 3 minutes back from the leaders.  You have to start working your way through over 850 runners.  A good group today.  Over 300 day of registeration participants.  It is an out and back on part of the course so it is fun to get to see the leaders and how everyone is doing.  Teren was in front followed by Alexander, Albert, ?, Neal, Corbin.  Neal did move up and finished 3rd and won the masters.  Nice double dip payday.  Alexander was 4th, Corbin 5th, Albert 6th I think.  Very competitive field just like at Sandy. 

At Sandy I did what I needed.  Finished as the 1st master and I didn't get chicked but it was close.  If I could have carried the bear a little bit more I would have loved to catch the 5th place guy but he was way out their and I only could see him a few times.  With my mileage up I'm happy with the days outcome at the races.  After the 5K I added mileage with Corbin, Neal, and Timmo.  Need to add more tonight.  It's hard on training having a race in the middle of the week.  I will update late tonight.  Everyone have a safe and fun Fourth.

PM 10 miles on pipeline and 15 minutes in the river.  Legs good tonight only took 1:12:30 to the overlook and back added on to the end up the road to make it a full ten miles.

Comments
From Brent on Wed, Jul 04, 2007 at 16:51:38

Double duty, I saw you finish behind me in the 5K and thought you must be injured, makes sense now. Your right, the 5K crowd was kind of a mess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM 6 miles from the house to the mouth of Big Cottonwood canyon via Old mill road.  Pushed myself any time I felt I was backing off.  42:23  Taking the EHS team on a hike to Lake Blanche this morning.

PM 10 miles on Des news course.  Started at mile mark 4 and ran up to 2 back down to 7 and back to the 4.  Hot out.  Ankle hurting a lot tonight.  I rolled it again on the hike.  The swelling is not down from the first time and now there's even more.  Saw a moose and a buck and doe on the run tonight.

Comments
From Scott Browning on Fri, Jul 06, 2007 at 09:42:35

Hey Bill,

Sorry about the ankle! Let me know what time you are thinking for the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

AM 7.5 miles at Liberty Park  trying to push myself out of the sluggish mode and when ever I back off.  At the start of this work out I decided to go faster in the warmup.  I have noticed the EHS kids jog way too slow in the warm up and cool down.  I was only able to pull one with me at the quicker pace.  After, I told them to start their warmup with a little more effort, we will see how it goes.  They had a time trail today, After 1.5 warm up and 5X75 strides we timed 1.5 miles on the sidewalk.  I saw good effort on most of their part, but times were slow.  My fastest boy ran 8:53.  I'm not having them do speedwork, I need them to get a base first.  I do however mix in short strides or fartlek to change the pace and not get them bored.  They finished with a 1.5 mile cool down. 

PM 10 miles in Sugar House park.  The old man wanted a fartlek workout tonight and assigned us 10X 2 mins.  Did a lap for a warm up and started. A little windy tonight but hot 95 degrees at the start .  After the tenth 2 minute I finished up with a cool down to complete the ten miles for the night.  Early 20 miler in the morning.

Comments
From wheakory on Fri, Jul 06, 2007 at 11:55:48

Nice workout. Way to push the kids a little harder, because it will show the benefits in the races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM 20 miles,  The day is moving fast.  I met Scott in Magna at 5:00 am for the long run and it was already 85 degress with some wind.  Sliggish at the first and was just focusing on getting through this run.  I didn't talk much wanted to safe all the energy for the run.  Hit the turn around about a minute faster than two weeks ago.  Picked it up on the way back.  Legs were a little heavy probable from the speed workout last night.  Well my steak is done and I got to get to a track meet at East that Bre is running in at 9:00am

Comments
From Scott Browning on Sat, Jul 07, 2007 at 11:58:30

Hey Bill, Thanks for the run, sorry I bailed a little early, the back of my right knee was getting really tight - barely made it back. Glad you had a good run, and thanks again for getting me out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM 10 miles in Sugar House Park.  It was Hot.  After sitting in meetings a good part of the day and then Family functions the rest of the day, I did not want to run today.  My body did not want to run today.  But because the old man wants us to keep our legs moving and I still needed ten more miles to hit the goal of 110 for the week I had Kim drop me at the park and asked her to pick me up at 10 pm.  That way I couldn't get out of it.  It is taking longer to get the engine running now that I'm at high mileage.  I don't feel like I'm in a rhythm until about 6-7 miles.  That's when it stops feeling sluggish or forced and feels more natural and the pace seems to pick up without effort.  I've noticed this in the past that when I'm at high miles I usually don't enjoy a run if it is too short.  I was glad tonight was ten miles because the last four miles seem so good.  I'm happy that I did the workout and the new week starts tomorrow.  I need to eat right and rest the next couple of weeks.  Also, some of the LDR scoring is complete and post on our USATF site.  It is going to be tough to move up this year, but I think I can gain a few more points.

Comments
From michael on Tue, Jul 10, 2007 at 17:10:19

So the winter runs count in the circuit scoring this year too? I did not know this as when I looked at it earlier this year, I didnt see them listed in last years. I just assumed I guess the races were the same as the prior year (we didnt participate/run seriously last year). This is really going to upset Alexander, but maybe its my fault for not knowing. He wanted to go after and win the circuit scoring for his age, but it isnt possible now. He didnt run any of the winter races and probably couldnt being that he has competitive basketball games at the same time (by his choice). Even though he has beat Dakota in every summer race so far, he cant outscore him (unless Dakota doesnt run)since there are more points scored by running 1/2 marathon which Dakota runs (Alex hasnt started running those yet and we are out of town for the one in August)

Oh well, live and learn I guess. My fault I guess for not knowing the rules. We probably wouldnt have run some of these circuit races If I had known,probably would have done some other ones in some cases. I guess Ill have to buy Alexander a seperate trophy for his summer races to make up for my mistake of not understanding what counted.

Regardless, there are mistakes in the scoring for the kids 10 and under. Alex has 3 races that he ran in that you have counted so far - Salt Lake 5k, Magna, and Heart of Holiday and he had the best USATF score in all 3 (unless there is some kid Im not aware of), so I believe he should have 123 points. Also Benjamin Pachev ran USATF at Holiday (he belongs to USATF according to Sasha) and was also ahead of Dakota and Lucas. These 2 items would affect slightly I believe the scoring for both Dakota and scoring. It could effect who gets 2nd so needs to be corrected. Do you do this or does someone else need to be contacted. Thanks

Sorry if it sounds like Im complaining, Im more disappointed. I was hoping this would have given Alexander extra incentive for his running. He is still doing well regardless

From BC on Tue, Jul 10, 2007 at 20:10:33

Michael,

Sorry about the confusion with the circuit. The races change every year but we have had a core group of races that has remained the same for some time now. This year has been unusual because of the winter series. It added a lot of races to the circuit. It also forced a lot of us to run a lot more races to be competitive. I ran through pnemonia during the first four races, but knew I had to or not do the circuit. The circuit is fun. It is not always about winning, but the extra motivation to compete with others on a regular basis. After you do it for a few years you learn everyone and where they usually finish and on those days when you beat someone you have been chasing for years it is rewarding. It is not always the fastest runners that win the circuit. Other factors play into it. Time committments, injuries, training schedules that don't fit a race on that day, trying to peak for a different distance. There are a lot of variables at work. Let Alexander keep having fun with his running it is about him being the best he can be and still enjoying it and other sports. Dakota trained early in the year for the SLC half hard when he had a bet with his teacher on who would win between them. They had a wager that the loser would make the other a pie a week for the rest of the year. When his teacher three weeks before the race made the decision to drop out of the bet. So did Dakotas training. He was blogging and running every day until the bet was off. He ran the race, had a good time for his fittness level and was rewarded with a divisional jacket which he loves and can't wait to wear it to school next year to show his teacher. It did not come before the school year ended.

Anyway before I ramble on too much, I don't do the scoring. Bill Francis, who is our webmaster, has a data base that he does it with. Sometimes there are mistakes made, but generally it all works out. All the races have not been scored that have been run. Also, those that were members by June 30th, 2007 are counted in the scoring. However if someone does not do four races they are not eligible for awards. Top 3 in each age get a nice plague and the awards dinner is a fun experience and the kids always like it. We have had some good speakers that add to the experience. A few years back Steiner Foundation brought in Frank Shorter to speak. It was awesome. Bre and I got to go for a run with him up Dry creek earlier in the day before the dinner. It's a running highlight for me and Bre.

Keep Alexander focused on PR's and achieving his goals. He is young and has plenty of runs ahead.

Bill

From Michael on Wed, Jul 11, 2007 at 10:10:34

Thanks

It looks like now to really be competitive you would need to run as many of the races as possible, include the winter races, run the longer races for the extra points. At this time, thats not feasible for us. Doesnt really effect me as Im too far back anyway. Alexander mainly runs for fun and challenge, he had just hoped for his age title this year. He will continue to run, have fun and do his best. Thats neat that you got to run with Frank Shorter

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM 7 miles Cemetary loop from Sugar house Park.  Avg 7:00 pace    Legs feel better this morning.  This week I will drop to 80 miles.  Maybe I will even have enough time to mow the lawn.

PM 10 miles very easy on pipeline.  Temp was about 20 degrees cooler than the valley.  When I got to the overlook the Sun was setting a big bright red from the smokey haze.  Kim saw two moose by the bathroom just up the road from Burch hollow parking lot. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM 6 miles up Dry creek with EHS team.

PM 13 miles total.  Tonight was a Wasatch Athletics speed workout.  I did the regular warm up, a lap around the park followed by four laps on the track of speed changes and a slow lap,  Changed into flats and ran 15 X 400, the old man wanted them around 1:20 and it was hot.  Dennis was not doing speed tonight because of his hard week of Racing last week.  He and Michelle did awesome at Peach Tree and Boiler maker.  But tonight we had Nick M. join us and it helped me hit faster splits.  I tryed staying close to him and Albert who were hitting closer to 66 - 68.    I started slow and finished strong. 1:17, 1:15, 1:14, 1:15, 1:13, 1:12, 1:10, 1:13, 1:14, 1:11, 1:11, 1:09, 1:11, 1:10, 1:11. My ankle swelled up good after this workout and was throbbing on the ride home.  I never noticed it hurting much until the last two 400's.  Added one extra lap after the repeats on the track and then a loop around the park.  I am dropping my mileage this week so I should be feeling fresher, but usually I just notice more aches and pains in this week of tapering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM 3 miles with EHS from Sunnyside park.

PM 8 miles JRT.  Started slow and picked it up by the finish.  Ankle is really starting to hurt more now that I'm not taking any IB.  I have not taking any since Sunday.  I just got done icing it and it kept twinging every time I rolled the ice cup over it.  I plan to stay off Ib from now until the race to monitor how I'm healing.  I guess I will break down and listen to my wifes accelerated sports healing hypnosis tape tonight when I sleep.  Her tapes usually put me to sleep fast.  But we don't have long to heal so I hope it helps...

Comments
From jtshad on Thu, Jul 12, 2007 at 10:42:06

How you recover quickly. The ankle sounds painful. What race are you tapering for, Des News?

From bc on Thu, Jul 12, 2007 at 20:18:31

Jeff, Yes Des but I know it is not the smartest thing to do if I want to run good this fall at St. George or Twin Cities. It's the hardest race I run each year and not that fast. It takes the longest to recover from and if it is hot forget anything good to remember about the race. Last year me and several others were taking IV's to rehydrate. Dennis has told me that I will run better in the fall if I skip it and so I'm still on the fence today with the ankle. I want to stay off IB until just before the race to watch the ankle, but it is painful. My coach told me to go back on it now. So we will see. How about you what are your plans this fall or any other big races you plan to do soon.

Bill

From jtshad on Fri, Jul 13, 2007 at 09:48:45

I am also considering Des News and have the same reservations. I was about 90% sure, but now I am rethinking running it (plus looking at my expenses for all my racing is adding up!). I am running St. George in October and want to shoot for a low 2:30's and have a running friend up here who suggested I run Des News as a training run for the downhill conditions. I still have a couple of days to decide, but I am more 50/50 now. Besides these, I have a local 10K this weekend and may try to find a HM locally to run between now and SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM 6 miles at Cottonwood complex.  Ran from the park to 3900 S. and down to 1100 E. and back.  I did the lap twice because I got there early before the team.  Did the cool down with the team after they finished their hill workout.  It gives me 6 for the day but it was broken up.  I will get a more steady run tonight.

PM 6 miles JRT.  Too many bugs.

Comments
From Scott Browning on Thu, Jul 12, 2007 at 23:44:59

Hi Bill,

Thanks for comments, you are welcome to join me anytime, I have a difficult time doing tempo runs by myself. Let me know if you are planning on going long this weekend. I know you have the marathon on the 24th, but if you are doing something kind of long, I would love to tag along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM 3 miles Ran the warmup and cool down lap with EHSXC at liberty park.

PM 11 miles speed work out.  Normal warm up, speed changes, 1X 1600, 5X800, afew extra laps cool down and a lap around the park.  Times 5:35, 2:36, 2:36, 2:32, 2:34, 2:40.  I wimped out on the last one and almost didn't do it my ankle after the fourth one was really bothering me.  Mostly on the turns and when I would run on the toes.  Still trying to stick with ice only.  I will reevaluate things tomorrow after the long run and see what should be my approach to the next couple of weeks.  I was only going to get 80 this week, with the long run I guess I will over shoot it.  Oh well there is always next week to drop faster.

Comments
From Adam W on Fri, Jul 13, 2007 at 18:07:46

Any chance of a long run (easy 15-20) early tomorrow morning? Something above the haze would be great. I'll check back after 8pm or give me a call.

From Scott Browning on Fri, Jul 13, 2007 at 18:53:37

Jeremy sounds like a good run. I am not so sure about 8, but whatever works. If that changes, give me a call. Thanks.

From bc on Fri, Jul 13, 2007 at 21:38:19

Adam, We are planning to run long on the the road between jeremy ranch and East canyon. Teren and Emily were planning on 8 am start so we could meet before and carpool some of us together. I am headed to do a speed work at Highland High track at 8 tonight and will talk to the others and will blog you back or call me on my cell.

Bill

Scott I will call you after the workout also. If we can go earlier I will push for that.

From Adam W on Fri, Jul 13, 2007 at 22:49:27

I have to second Scott's comment, 8am is a little late. I must have missed you at the track I actually ran late today. I was finishing up around 8pm. I'll try and plan something a little more in advance for next weekend.

-Adam

From bc on Sat, Jul 14, 2007 at 01:56:14

Adam, we are meeting at the park and ride at 3900 S. and Wasatch (NW corner at 7:20) and running by 7:45. It will be a good run on a soft surface and shouldn't beat us up too much.

Bill

From Mike K on Sat, Jul 14, 2007 at 11:48:05

Bill,

That is a great course to run. I have a water bottle planted under the 4 1/2 mile marker. Do you run from Jeremy or East Canyon?

From Adam W on Sat, Jul 14, 2007 at 14:37:39

Good times on the workout. Sorry I missed you I didn't check back until just now. Do you still have my cell phone number? I ended up just running the same course I did last Saturday. It was a good run. See you later, Adam

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM 15 miles Jeremy Ranch road.  Nice run and good company to talk with helps make the run fly by and today was both.  Ankle is still sore from last nights speed work.  I asked the waiter for a bag of ice to ice it while we all ate.  I think we could have started an hour earlier because it did get hot and slowed us down in the last 1 1/2 miles.  Other than that it was good.  We used the aid stations for the canyon to canyon half along our way and it help keep us well hydrated.  After we jumped into the river, it was nice but not cold enough.  I want to keep moving so I will add 2 miles tomorrow to hit 90 for my week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

PM 2 miles easy at Sugar House.  The old man wants me to keep my legs moving and so I added my 2 miles to hit 90 for the week.  Ankle was okay except for the hole I stepped in on the back side of the park in the dark gave me a little twinge.  I have been doing the dixie cup icing every night.  I have to pick up the pace this week.  I want to try to sharpen up.

Updated LDR scoring is now up.  There are still a few errors but we are close.  Remember to register before race day at Draper 5K.  No day of...  Looks like the Blog has a great showing in the overall.  Good job Paul, Steve, Sasha.  Your checks will be at the awards ceremony banquet.  No waiting or lost tax documents to slow them down.  LOL:)

Comments
From Chad on Mon, Jul 16, 2007 at 11:33:47

Hope the ankle continues to heal, Bill. You'll continue to run well, I'm sure. Would have been nice to run into you on Saturday morning. Looks like you had a nice run out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM 7 miles from Sugar House Park, Did the Cemetary loop and back to the park.  Pace felt good today.  After the first mile or so I felt like I was in a good rhythm.  Unexpected left knee pain at the start.  I only note this as a record so I can look back if it gets worse or develops into something.  I did wear new shoes today.  Haywards, I've ran in them for several pairs now and like them, but they are not being made anymore.   The Skylon has now taken its sole but has a different upper than the Hayward.  Comfortable and light.  Going to run again tonight at the river.  I don't want to drop to fast. 

PM 7 miles I met Some of the Varsity boys at JRT did a 3 mile tempo  Their goal was to complete a least 3 miles in under 20:00.  They did.  I had to pull one along that has not been running distance long but is a great 300 hurdle guy.  He is doing very good for his second week of training.  His Dad ran a 9:07 2 mile in High School.  He grew up in France and is right now back there doing live radio for the tour.  After we finished the old man showed up so I ran 4 miles with him. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM 4.5 miles from the trail head on Sunnyside by the zoo to Red Butte gardens and Back.

PM 8.5 miles Wasatch Athletics speed workout.  Normal warm up and speed changes. 1 mile 5:22 Coach wanted all of us in my group to run a 5:45 and not go faster.  Which was fine with me.  Everyone agreed, I said if any one came around me I would trip them if they were under 5:45 jokingly.  We started and things felt real easy.  We stayed in a group on the first lap hit 1:21 so a little bit too fast.  The group stayed together the second lap 2:40 so we picked it up a little.  Third lap I could feel people were getting anxious and pushing it more. I came through at 4:03 and knew we were ahead of pace but a couple people though we were behind and started to come around me with 300 to go.  I could see that everyone wanted to kick in and didn't care about hitting the 5:45.  So I decided I would pass them back and finish strong too.  Last lap 1:19 to finish with a 5:22.  It felt too easy and I could have gone much faster tonight.  Or at least that's what I thought after I was done.  6 X 200 next untimed by me but I hit them all around 32 or less.  Ankle held out pretty good tonight.  I will not start any IB until Friday. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM 6 miles at the gym on the treadmill.  Ankle is sore and I wanted very flat and you can't get any flatter than that.  Started at 7:24 pace and kept it fopr the whole 6 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM 5 miles with EHS XC this morning ran a 2 mile warm up lap on the roads, followed by 10 X 100 strides in very deep grass.  20 minutes of jogging for the cool down.  Feels like cross country again ran with soaky wet shoes the whole time.

Comments
From Dave Holt on Thu, Jul 19, 2007 at 19:07:26

Bill that would be a very cool idea. Our schedule is full up for this year, but let's chat at some of the meets and get it all arranged for next year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM 3 miles easy two laps around Liberty Park.  Started IB today to get ready for the marathon.

Race: Draper days 5k (3.1 Miles) 00:17:56, Place overall: 27, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM 5 miles Draper Days 5K.  I knew going into this race to score additional points in the LDR circuit I needed a 3rd in masters or I was racing for only bonus points.  That is not a good mind set to go into a race.  It gave me an out and I took it in the last mile. Using Des News as my excuse.  I had planned to start fast but within good reason and did. First mile 5:10.  Ran good through second mile but slowed down some just because of the hill and head wind.  In this mile though I was thinking the whole time where is the third master from the circuit.  I was in what I thought was forth master overall as we turned on the road towards the finish.  But was really in third because little Bob (HRH) was a bandit.  I should have raced the last 1/2 mile but let 3 masters pass just after the turn.  Third master ended up finishing 18 seconds ahead of me and I backed off in the last parts of the race.  At that point looking back I was thinking of saving myself for Des, but that is a cop out. Going 20 seconds faster at the last of the race would not of made much of a difference.  Anyway legs felt good and the ankle is only a minor concern for the marathon.  Time to rest and hydrate.  I plan for a great race at Des.

Comments
From Michael on Mon, Jul 23, 2007 at 10:02:42

I always wish even with my slow times thatI could have cut a few seconds off to get a time in the in the previous lower minute ie 25:58 instead of 26:12.

Good luck in the marathon, hope you do well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

PM 1 easy mile to stretch the legs and check out if the shoes I picked would feel Ok.  Very Humid out.  It is 10 now so I got to eat and get to bed. 

Race: Deseret News Marathon (2 Miles) 00:02:48, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0026.200.000.0029.20

AM 29.2 miles I just wrote a great recap but got an error on page in lower left corner and could not submit the post I will try again later.

Comments
From James on Tue, Jul 24, 2007 at 16:38:35

Nice race today! I love when you take the lead for the first mile, maybe I'll try it sometime and not play it safe so much!

From Paul Petersen on Tue, Jul 24, 2007 at 16:39:15

Great job today Bill. Good circuit points for you.

I hate getting blog errors; definitely takes the steam out of the post. I've learned to just copy the entry before I try to post it, so that if it errors out I can just re-paste it. But I've lost several long posts myself.

From Chad on Tue, Jul 24, 2007 at 16:49:48

Awesome work, Bill. It was great to look at the online results and see your name in the top 5. Super work, great finish.

From Michelle S on Tue, Jul 24, 2007 at 17:24:42

Way to go Bill. 4 x's Masters Champ!

Will I see you at the workout tonight

for some reps? Congrats again!

From Michael on Tue, Jul 24, 2007 at 18:08:14

Great race Bill and fantastic effort. Your strong efforts and training really paid off. A day for you to definately be proud - you earned it. I hope your bloody feet heal and you get some nice recovery rest. Youre a great runner

From Adam W on Tue, Jul 24, 2007 at 20:16:16

Awesome performance!

From Sasha Pachev on Tue, Jul 24, 2007 at 23:20:36

Bill - if you get an error, it is usually recoverable. Call me at 801-788-4608 if it happens again. Usually you can open another browser window or tab, log in, and the hit refresh in the window where you got the error.

From Mike K on Wed, Jul 25, 2007 at 15:42:37

Good race Bill. How's the ankle? Are you taking a good dose of vitamin I(ibuprofen)?

From Dave Holt on Sat, Jul 28, 2007 at 14:12:09

Congratulations on the race. Sounds like things went pretty well (time wise, at least).

From Sasha Pachev on Mon, Jul 30, 2007 at 13:55:04

Bill - how is your recovery going. I am curious to see if my revised theory of DesNews is correct, which is that what kills you is not so much the downhill, but the downhill with the quads that are still tight from the uphill earlier. You ran really hard in the first 4 miles then eased off. I ran easy in the first 4 miles, then hard in the other parts, and ended up with about the same level of soreness as I get when running hard early on. Our natural tendency for quad soreness is about the same - both of us can skip around on one leg immediately after St. George.

From bc on Mon, Jul 30, 2007 at 21:03:32

Sasha, The recovery is coming along, but slowly. My legs still feel heavy in my runs and I'm not back up to full speed yet. An added element to my recovery this year is the blisters I developed early on. I had hot foot in mile one and blisters by mile three on both feet. I hurt on all the down hill parts as the skin began to roll. I physically felt good at the finish and think I could have run faster without the blister trouble. I just did a full squat from the standing position to test the quad soreness and it is still pulling 3/4's up from the knee on the IT band sides. My splits show I slowed down more based on reduced elevation drop than backing off. The goal was to not brake on the down hill. And I think other than the blisters it was a good approach, braking works the quads more. I don't think I could have ran a 6:10 mile from 23-24 if my quads were done. This spot doesn't have that much down hill and that's when my blisters hurt the most. I never would think I would say this in a marathon, but I was looking for flat and uphills so I could push. I'm going to recover good and then refocus on some of my short term goals.

From Cody on Tue, Jul 31, 2007 at 00:53:19

Something is wrong with your blog. I can't see any runs past this entry yet I know you are posting. Weird.

From Randy on Tue, Jul 31, 2007 at 23:38:50

Bill, just wanted to add my congrats on the age div win.

From Adam W on Wed, Aug 01, 2007 at 12:30:50

I have to second Cody's comment that I can not see past this entry???

From Scott Browning on Wed, Aug 01, 2007 at 13:03:25

Make that a third, I can't see any recent posts. Thanks for comments, I am planning on going long Saturday, let me know what your plans are.

From Sasha Pachev on Wed, Aug 01, 2007 at 14:51:14

Ok, looks like we've hit a bug. It may have had something to do with trying to change the template. I'll try to get it resolved.

From Michael on Wed, Aug 01, 2007 at 23:07:47

Sasha - I may have a related issue, not sure. I changed templates too, and now it wont let me update blog options (I was going to put in my new 10K PR), I can edit title, nickname but things like records and accomplishments are grayed out now and wont let me change them for some reason

From Sasha Pachev on Wed, Aug 01, 2007 at 23:20:07

Michael - just try clicking on those areas even though they are greyed out. If all fails, try it with Firefox.

From Sasha Pachev on Thu, Aug 02, 2007 at 00:02:30

Bill - since you've changed the template, were you able to enter comments for your entries? The reason the other entries were not being show in the Recent Entries view was that there was nothing in the next field. I just tried entering a comment using Firefox in your account, and it worked fine.

From bc on Thu, Aug 02, 2007 at 00:58:09

Sasha, and all.

I've just been very busy with work and life in general since the marathon. I have been logging my miles but not taking the time for updates. There is nothing wrong with my blog. I just need the extra time to focus on other aspects of my day right now. As I get a handle on things I will try to update some stuff. Also, after the marathon I wrote my comment and lost it. Kind of takes the wind out of your sails. I don't have the time to do it twice.

Scott, yes I'm going long, call and we can make plans.

Bill

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Race: South Holladay Stake 5k (3.1 Miles) 00:19:56, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

:-) 

Comments
From Adam W on Thu, Aug 02, 2007 at 12:35:15

There we go. I'm glad to see a smile on your face!

Race: midnite moon 5k run (3.1 Miles) 00:18:08, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
28.000.000.000.0028.00

:-}  $$$$

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

:-}  Love it

Comments
From Scott Browning on Mon, Aug 06, 2007 at 18:56:28

I do not know if you are not writing comments or not, but all I see are characters and the weekely mileage. Sorry I missed you this weekend, I hope the BBQ was fun. I should be around this weekend if you want to get out!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

xxxxxxxxxxxx

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

:-} Run Run

Comments
From Paul Petersen on Thu, Aug 09, 2007 at 10:14:44

*&:0 :-^6 $$$$$$$ wevb

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

smile all day, sleep all night...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Round and Round we go...

Comments
From Randy on Sat, Aug 11, 2007 at 14:36:39

Dude,

We need more details! Are you doing all this mileage in singles? Are you running hills? Are you going at a snail's pace? What's up?

Regardless... nice work!

R

Race: Provo River 1/2 Marathon (13.1 Miles) 01:19:13, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.0013.000.000.0028.00

Things are going down hill... Hit the trail...

Comments
From Lybi on Sun, Aug 12, 2007 at 00:35:51

What a great time! And I can't believe the miles you put in this week. Congratulations!

From dave holt on Sun, Aug 12, 2007 at 13:53:44

Bill your reports are always SO in depth! Good race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

Randy run trail to zoo and back to park + pm sh

Comments
From Randy on Sun, Aug 12, 2007 at 15:13:26

Geez Louise. 140! You'd better make the trials this year pal!

From Mike K on Sun, Aug 12, 2007 at 22:25:46

I only made it through half your post today. You are writing too much.

I thought of you today as I was biking with my 5 year old son in Liberty park. There are some mile marks on the bike path. Is that your doing? If so, thanks. The park is an oddball distance.

When is the first race for your team? Have you finalized your schedule? Good Luck to you and your kids!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

sh am  loop, roads, loops .  PL trail pm

Comments
From ashman on Mon, Aug 13, 2007 at 18:05:22

Any more mileage Bill and your legs will fall off! I gotta hand it to you I

From ashman on Mon, Aug 13, 2007 at 18:06:42

never seen any one work so hard at something.

From Scott Browning on Tue, Aug 14, 2007 at 08:43:33

I second Steve's comments, you are impressive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Track Day am, track night pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

hills am treadmill pm

Comments
From Jon on Thu, Aug 16, 2007 at 10:24:42

Short notice, but do you have interest in running the Hood to Coast next weekend? I have a friend looking for a male and female.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

am fartlek pm JRT

Comments
From Wildbull on Fri, Aug 17, 2007 at 10:29:48

I have no idea how you run this many miles. your a credit to us master runners! Good job Bill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am liberty loops pm more liberty loops

Got $500 from Des today, and SLC called and said there checks in the mail...

Comments
From jtshad on Sat, Aug 18, 2007 at 08:36:43

"You're in the money..."

Race: Great Salt Lake Half Marathon (13.1 Miles) 01:21:48, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.0013.000.000.0031.00

am Race with cool down 28  ice bath and massage Pm 3 miles at Liberty after a great dinner

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am sh loops pm JRT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

am SH loops pm pipeline run and up the road

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

am sunnyside park to 11th ave and back pm WA speed work out at SH and HH track 800's

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Liberty Loops

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM East Team on Pipe line

PM Liberty park loops with Carre

Race: Park City Marathon (26.2 Miles) 02:56:36, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0026.000.000.0034.00

AM PC marathon,  Not quite what I wanted, Started out way too slow. Gave a good effort, time to sharpen the focus on what's to come.

PM run 2 miles to loosen up before bed.

I was 1:06 slower this year than last.  Different course than last year, but when looking at times from people who ran both courses most are 4-7 minutes or more slower this year. So being only one minute slower shows an improvement over last year.

Comments
From Jon on Sat, Aug 25, 2007 at 20:35:24

Boy, I thought you might be more descriptive in your race reports, at least. Nope. But good job at a hard race. You'll be ready for SGM once you throw in your taper.

From Paul Ivory on Sat, Aug 25, 2007 at 22:07:47

BC, great job. Boy are you humble with your report. Enjoy St. George. I wish I was there again this year. I love that race. Good luck.

From Michael on Sat, Aug 25, 2007 at 22:58:58

Congrats Bill, finishing any marathon and still under 3 hours is still great

From ashman on Sun, Aug 26, 2007 at 10:26:26

Good job, especially considering the course and the altitude. As far as the race report goes, I'd be too tired to even consider much more.

From Brent on Sun, Aug 26, 2007 at 10:42:22

Good job, PC marathon, altitude, often windy, up hill portions, not good crowd support, etc. Very tough marathon. Congrads on 3rd place. It seems runners need a version of the end zome dance, high fives, chest bumps or something. 3rd place is fastastic and deserves much celebration.

From Adam RW on Sun, Aug 26, 2007 at 14:43:43

With the harder course, everything was up in the air. Still a good effort and with all the mileage in your legs at the time I can't wait to see what you do completely fresh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM 20 miles Went back up to Rail trail to get a little more elevation training.  Ran with Carre, Michelle, and Zuzanna.  Legs are a little tired from yesterdays marathon, but I've been icing and using the stick on the sore spots.  9 of us are headed in for massages this afternoon so that will help.  Total time for the twenty was 2:32.  Adding more core stuff the next few weeks to try to get stronger.  If I get too buff I might look like a teenager again, and maybe my competition will not think I'm a master and let me go.

Comments
From ArmyRunner on Sun, Aug 26, 2007 at 17:03:13

You have been going crazy with the miles lately. I don't know how you can do a 20 miler the day after running the PC Marathon course. It will be interesting to see how fast you run when you taper for St. George (I assume you are running it).

From jtshad on Mon, Aug 27, 2007 at 15:45:56

A 20 miler the day after a marathon? I echo Ted's comments.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

Am 5 miles from East high track to the zoo, over to 1300 S. down to 1900 E. back to Sunnyside and return to the track.  It is 5.11 according to the Garmin.  Nice run because you warm up on the uphill and can stride out on the way back.  Legs are still feeling the weekend.  Total time for the run 38:10.  The team added a 300 and 10X 100's

Mid Day 6 Miles with the team.  Ran to Sugar House park from the track and added one grass loop around the park and back to the track.  Handed out uniforms, their first meet is on Wednesday.

PM 12 miles from the house.  Headed north on Holladay blvd.  At each street that headed east I would run to the top and back down to Holladay Blvd.  I wasn't in the mood to go far so I thought this would help add some mileage.  It was after ten and a perfect full moon night to run.  I ran into a high school boy out doing his run so we ran together and talked for about three miles and I ran on my way.  Met up with another guy who is training for NY marathon and wants to break 3:00.  We ran for another 3-4 miles.  It was nice having the company and made the run go by fast.  I only wanted 9 miles but this guy was taking me farther from home which was okay I can always use the miles.  Only 20 more good days of training before the taper. 

Comments
From Adam RW on Tue, Aug 28, 2007 at 16:42:09

I'm going to be doing loops of SH starting at around 7:15-7:30. Let me know if you want to meet and I'll give you a quick call before I head out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.008.000.000.0016.00

PM WA speed work out.  Mile repeats, 8 of them.  800 recovery.  Not to fast because I'm still recovering from the Marathon on Saturday.  5:45-5:55. 

Comments
From Adam RW on Thu, Aug 30, 2007 at 16:36:54

I didn't realize it was Tues when I sent you the comment about meeting to run. Good workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Afternoon Run two miles warm up with the team.  It was their first xc meet of the year.  They ran well.  Both girls and boys won.  Girls 23   Boys 33.  It was a pre region meet and the boys last year were 6th at region and last in state.  So this was a great imporvement.

PM Run got back from the meet and was drained physically so I headed to the gym around 8:00 and started with some stretching for about 45 minutes.  I was  not excited to run much. I've been kind of tired and still having some sore muscle trouble,  in spots.  Dragged myself up to what I've seen a couple of bloggers coined the dreadmill and started at about 7:45 pace and bumped it up each mile until I was done with my 15 miles for the night in one shot.  Last mile was at 6:30 pace and it said my avg speed was 8.4.  Was happy I made myself finish but it was now 11:30 before I got home because I had to stop and buy breakfast for the team.  We start our School year morning work outs tomorrow morning at 6:00 am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM Team work out, From the track to Liberty Park and two laps around and back to the track.  Still having leg soreness.  You use different muscles when running on a treadmill and I can feel extra soreness today behind the knee.

Afternoon Run with the team.  We ran from the EHS track to sugar house park where the team did hill work and then we ran back to the school.

PM I don't have Cable and want to watch the second half of the Utah game so off to the treadmill.  We'll see how far I can put in.

Drove down to the gym to watch the game.  It's a good thing I was running because watching the game was a waste of time.  I found I run better on the treadmill when I'm mad.  The utes didn't show up to play.  Oh well...10 miles increasing speed as I go.  Total time 1:08 ran the last mile in 5:35.

Comments
From Michael on Fri, Aug 31, 2007 at 17:13:49

Yeah Utes didnt look good plus with loosing running back and QB, next games may be same. Congrats on your high school team, looks like they are doing well and shows good coaching. Good luck in your next races

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Afternoon run with the team. 6.5 miles.  We ran from the track to the trailhead by the zoo and over to the Red Butte Garden drinking fountain and back via Legacy Bridge and across campus.  It was hot near 95.  So otter pops for everyone when we got back.  Went to load up on pasta after the run at Spagetti factory.  Now I feel lazy but need to run tonight. 

Race: Swiss Days 10 K (6.2 Miles) 00:38:17, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.506.000.000.0018.50

AM Swiss days race, Faster than last year by 37 seconds. I hope this means I'm in better shape now than last year. I don't think I pushed as hard as I could. Braden one of our East High XC runners had a great race and was the overall winner. In the first 200 meters I looked around at the competition, we got to the race just before the start and had no real warm up, and saw that the field was not to strong this year. So I told Braden to push out the pace, I couldn't go much faster this early because my aching leg had not warmed up yet. It was this little surge that kept him in the lead the rest of the race. It was awesome to watch him. And he was happy to have run so good. We both ran the course a second time immediately after finishing. Need a nap and some food. I will run more in the PM and a 20 miler in the morning. If anyone wants a long run tomorrow let me know.

PM run 5.5 miles to make it an even 120 for my blog week. Ran from the house to Iceberg and an added half mile. Avg 7:45 so slow run. I didn't think the race today beat up my quads tha much, but either my afternoon massage or the race sure made them sore for tonights loosen up run. Happy with this weeks runs. had to work through soreness that is still lingering, but never ran any slow miles everything was under 8:00 min avg. Most runs avg 7:15.

Recap of the week: Sat Marathon, Sun 20 miler @ 2:32, Monday recovery runs, Tuesday Speed work out 8 X 1 miles, Wednesday recovery run, Thursday am recovery run Pm Tempo run, Friday recovery run, Sat race = second tempo type run for the week. This next week I'm going to track how much time I run for the whole week. Including stretching warm up and cool down. I need to focus on the recovery between quality work outs and do only what the body wants this week.

Comments
From Michael on Sat, Sep 01, 2007 at 18:37:46

Congrats Bill. Great race for Braden too - he keeps improving and getter better

Race: payson onion days 10 K (6.2 Miles) 00:38:05, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

AM Payson 10 K race.  No improvement over last year 2 seconds faster today, but that could have been just a push at the line.  Felt okay today leg is still bugging me, but as I warmed up I could work through the pain.  Didn't think about it during the race, but both legs sure got heavy around mile 4.  Looked back to see if the master that beat me here last year was close, but couldn't see him so I coasted in.  Last year I didn't know he was a master and he passed me late in the race.  He was from out of state and this year when I saw him I knew he had wheels to compete with.  I went out with the lead group and tried to make a pass just after 2 miles.  I was able to drop one of the two in the lead but the other hung on.  We ran together until just after 3 mile mark and he picked it up as I was content to slow up alittle.  Got passed by another runner about 5 mile mark saw he wasn't a master so I let him go.  Not always a good habit to get into.  When you let people pass with no fight it can work on your competitive mindset.  I need to work on pain focus in the end of races.  Added the 5K course after until awards and then added some more to hit the 15 miles for the morning.  Finally got a silver dollar from this race.  Bre has about 5 or 6.  She ran well winning the overall womens 5K.  She said it is the fastest she has ran in over two years.  Amazing what training can do...It's fun to watch the young kids improving in the race today.  Lots of PR's I hear.

Comments
From Kerry on Tue, Sep 04, 2007 at 12:09:28

Congratulations on a great race! With all the miles you've been putting in, it's probably not too surprising that your legs were a little dead and your motivation suffered a little. With a little taper you should do really well at St. George.

From jtshad on Wed, Sep 05, 2007 at 18:30:45

Bill, according to several news stories this week, Chuck Engle, aka the Marathon Junkie, is now living in SLC. Have you happened to run into him? He would be a good guy to get into the local scene and get on the blog.

From ArmyRunner on Thu, Sep 06, 2007 at 21:01:23

Bill, are you still running? I'm sure you are but was just wondering what happened as we I have not seen any blogs this week.

From James on Tue, Sep 11, 2007 at 00:38:35

Who won Onion days and what was the course like? Did you go up the big hill?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Leg pain so off day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Leg pain so off day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went to the gym and rode a bike for 20 minutes and did the eliptcal for 40 mins.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM 4.5 and Pm same 4.5

Comments
From Michael on Mon, Apr 21, 2008 at 14:51:51

Bill - Dakota is sure running good with his 1:30 1/2 marathons in Phoenix and here in SL. Alex finally ran his first. Congrats on doing and finishing your marathon

Question - All they gave Alex for his first place was a medal, I thought they were supposed to give him an embroidered jacket or something like that - at least I thought I remember you telling me about Dakota getting one?

Thanks

Race: Alta Peruvian 8K Downhill Dash (4.95 Miles) 00:25:08, Place overall: 9, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.054.950.000.007.00

Was on my feet all day and tired for the race.  We had the BYU XC race for the high school team in the morning so I got some running there but who knows how much.  Afternoon we had the race. I'm having leg trouble so I probably shouldn't have run it but as many know I'm not the smartest book on the shelf.   Race went pretty much as planned.  I was 8 seconds faster this year than last and this year I've got this bum leg to deal with.  No cool down because I had to pick up the cones from the course.

Comments
From Cody on Tue, Sep 11, 2007 at 10:06:15

Bum leg and all, you still were pulling some fast splits down the canyon. As for the cooldown, no one stopped you from running from cone to cone - Ha. Except maybe the crazy drunk kids crusing down the canyon trying to pick off the runners.

Nice Job, I hope the leg heals quickly for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off leg trouble, Gym work out in two sessions. First time-- rowing machine for 15 minutes and eliptical for 40 minutes.  Second time -- Bike for 20 minutes and eliptical for 60 mins

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running, Did the eliptical for 2 hours straight.  Hopefully I will feel I can run tomorrow.

Comments
From Paul Petersen on Tue, Sep 11, 2007 at 10:20:06

It takes amazing mental fortitude to do elliptical for 2 hours! My eliptical PR is just over an hour, and it took several months to build up to that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Slow painful work out today.  I ran 6.25 in the morning with the team and again tonight at SH a few laps had so 2 min pick ups in them.  I iced after.  No pain when I'm sitting around only when I have impact. 

Comments
From Michael on Wed, Sep 12, 2007 at 10:35:03

Bill - thanks for the congrats and advise to Alex, yes he was sore from the Alta 8K and ice and stretching helped

Was wondering if Wastach Athletics has worked out a date/location for the kids XC races this year sinc ethere is still nothing on it on the web site and its already Mid September, we would like to get it on our calendar so Alex can attend. There arent alot of races for the kids and as you know participation will be very limited unless the word gets out. Can you check with Demetrio? Thanks

Race: Top Of Utah Marathon (26.2 Miles) 02:44:37, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.000.000.0027.00

Wasn't sure what I could do today, since I've been having my leg trouble.  Concluded that hit 6:00 pace was a good game plan.  Ten Mile mark I hit 59:52 right on pace.  I was alone from mile 7 to the finish line.  I needed a pack in the windy spots but I couldn't hang with the group after 7.  My stride was out of cadence and I felt like I was dragging the bad leg.  Which in turn caused my other IT band to tighten up.  Just tried to focus on the job and running as even as possible. 1:19:05 at the half.  2:03 on the nose at twenty.  Would have liked to been three minutes faster there but I'll take it. I could see the pace group ahead on the long stretches and focused on that.  Someone told me that the next runner was quite a bit back, this wasn't the best thing to know.  Because I run better in fear.  Slacked off a little to 24.  But ran the last two miles in 13:10 and 1:16 for the .2.  I got paid today which is a good thing being the first master. $250.  I always say boy I wish I was a golfer when it comes to prize money.  Drove back to SLC got a massage and ate a big steak.  Now it's time for another ice bath.  As if twenty minutes in the river after the race wasn't bad enough.   Overall happy with the race outcome.  I ran almost 2:00 faster than last year.  And I had people around me last year to push for, which always helps.  Time to recover fast.

Comments
From Jon on Sat, Sep 15, 2007 at 22:47:34

Great job today. It was nice to meet you. Good luck at SGM.

From Paul Petersen on Sat, Sep 15, 2007 at 23:16:16

Nice work. Sorry I stole your circuit points.

From Cody on Sat, Sep 15, 2007 at 23:20:34

Yeah, good job Bill. I never saw you after the second mile. Way to finish strong even with that injury. Make sure to recoup and heal for SGM. I will be gunning for you. Ha ha ha. It will be nice if we can work together there.

From wheakory on Sun, Sep 16, 2007 at 02:25:45

Nice Race... I never saw you either. Good time for not being at your top peak health wise. Very Impressive.

From Michael on Sun, Sep 16, 2007 at 20:56:19

Way to run Bill, congrats on being the top master and still improving from last year, good luck in your recovery

From Adam RW on Sun, Sep 16, 2007 at 23:38:39

Bill, Great training run. Keep healthy for St. George. Thanks for sharing the cold water with me...

From Randy on Tue, Sep 18, 2007 at 14:48:21

Bill, Nice job. Hope the leg holds up until St. G. The hay is in the barn buddy. Take it easy. Sorry to miss you Monday. No car to get to Libs, so I ran from Neal's. Back in Nov.; see you then. -- R

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 painfully slow miles from Jeremy Ranch to East Canyon and back.  I'm still having leg problems and can't seem to figure out what it is exactly.  I had a massage on Saturday and Two different massages on Sunday.  In the last session Sunday they found some trigger points in my hip flexor/ glutes on both sides that put shock waves down both legs.  Man did it hurt and this morning it is very tender there.  I had a long ice bath last night before bed.  I have been off any medications including IB for a week now, and I hurt.  I can do eliptical, stationary bike and the rowing machine at the gym with little irritation.  But impact causes me to tighten up and over protect.  Is it tendinitis? Or what?  I've got less than 2 weeks to figure this out.  I beleive this extra week between Top and STG is a good thing.  When I ran yesterday after having basically a whole week off.  I told myself, last year at this time I had just ran a marathon the day before.  I think my legs feel worse though this year.  Any ideas of what to look for to iron this out will be greatly appreciated.  I stetched this morning and was very tight.

Comments
From Scott Browning on Mon, Sep 24, 2007 at 22:40:44

Bill,

I think you should give Mark Baker a call, he has been doing Active Release Therapy on Taha and I for the last several weeks. If you are having a soft tissue issue, he will likely find and release it. It is not really like massage, it is painful, but I have found it to be effective, and it has allowed Taha to run without any cramps or pain, first time in 4 years. I am running with less pain than I have in at least 3 years, not perfect, but getting better. He works in Clearfield, but if you are getting desperate, it might be worth your time. His number is: 801-773-7448. He has my strongest recommendation. I wish you quick healing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

Okay, I know I have not been blogging, but I don't have anything good to say.  I have run about 15-20 miles since Top of Utah.  The problem I was having worsened after the marathon.  I don't know but the rest doesn't seem to make it heal up any faster.  It has been narrowed down to the Satorius and the Vaso Med. bundle.  Pain on impact at stride.  I can run in place and be fine.  I've tried anti inflammatories, ice, rest, massage, ART, and just time off.  I will be running STG.  How fast is unclear.  I will try to hit my goals and just tough it out.  I have read about how some people get anxious and can't wait to run during a taper.  This is the first time I have felt that way in a taper.  I want to run so bad, but have been holding off.  I am excited for the race.  I wish there were not so many unknowns, out of my control, with my body.

Comments
From Logan on Wed, Oct 03, 2007 at 09:04:52

Stay positive and it will all work out for you.

From Cody on Wed, Oct 03, 2007 at 09:59:13

That is very unfortunate that you have not been able to heal quickly. I hope that you will be able to finish the marathon close to your goal. I will be looking for you to work together.

From jtshad on Wed, Oct 03, 2007 at 10:33:02

Sorry to hear about your injury. Take care of yourself and I hope that you have a good SGM and don't inflame the injury.

From Michael on Wed, Oct 03, 2007 at 10:57:15

Thats a shame Bill on your injury. Hope you can overcome it and still have a great run at Saint George. Good luck and have a great time!

From James on Sun, Dec 09, 2007 at 14:09:49

Bill, are you still alive or what?

From MurseR on Tue, Mar 25, 2008 at 22:43:53

I am new at this but it sounds like you have at the very least the attitude to keep going no matter what. How much time have you given the rest with ice and heat combined with the IBU or Naproxen? Have you tried physical therapy? I hope it works out for you, and don't give up no matter what!!!

From josse on Wed, May 21, 2008 at 23:13:01

Congrats on the Ogden marathon. Looks like it is time to come and blog again.

From Lybi on Sun, May 25, 2008 at 00:34:18

Congrats on Ogden! Wow! You've gotta come back to the blog so we can take partial credit for your amazingness! (Just kidding--but do come back!)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2239.64213.850.000.002453.49
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