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Utah Valley Marathon

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Location:

Spanish Fork,UT,USA

Member Since:

May 24, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

In May 2010 I was large and started running. Now I'm much smaller :), -63 lbs.

PR's:

1/2 Marathon - 1:13:25

Marathon - 2:32:40

Short-Term Running Goals:

Merge road and trail running and adventure run bonkers.

Long-Term Running Goals:

Sub 2:30 marathon. Run my best at distances from half marathon to 100 miles.

Personal:

Happily married with 4 great kids. Running is but one of the amazing vehicles for connecting with others and celebrating life. Gratitude!

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
117.0247.5516.0714.60195.24
New Balance MT110 Miles: 51.87X - Elliptical Miles: 17.54Kinvara 2 Red Miles: 67.62New Balance MT10 Miles: 18.50Altra Instinct (Black) Miles: 23.60Altra Lone Peak Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.620.000.000.008.62

Easy 4 mile recovery on the elliptical. level 8 hills @ 5:55 pace for 25 minutes.

Ran and easy 4.5 on the freemotion  at Golds. Ran 3x :30 strides at HMP on the 4th mile and the last 1/2 mile at MP. Starting to feel really good, taper is a strange thing. Last time it made me crazy (and it still might this time haha), but this time I am really enjoying feeling my body recover and get ready.

New Balance MT110 Miles: 4.41X - Elliptical Miles: 4.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.003.100.0012.00

Ran from Deer Creek dam to vintage park. I ran this same run last year with a week to go. It was good to see how much of an improvement since then. Ran 6 miles easy 7:33, 7:03, 6:50, 6:49, 6:54, 6:37. 5k punch 5:51, 5:51, 5:43, :28 (17:53). 3 miles to the park 6:46, 6:36, 7:00. Good to see so many people out today. 1 week to go. I am ready.

Kinvara 2 Red Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7 easy with 4 x 1:00 strides at HMP. 6:50 avg. Taper is working, I didn't even get out of breath :).

New Balance MT10 Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.000.000.006.50

2 miles easy. 3 miles at MP 6:22, 6:26, 6:20. The first two were funky because of the Spanish Fork wind :). Felt good. 1 mile cooldown and an easy half mile walk.

Kinvara 2 Red Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 cruiser after work. 7:00 avg. Nothing to see here...

Altra Instinct (Black) Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Easy elliptical hills. Level 8 for 25 minutes. Legs feel awesome. Ready to go.

X - Elliptical Miles: 4.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.000.000.002.30

Ran the pre race shakeout this morning through what will be the Utah Valley finish line. Visualize and attack... just like the Waterboy lol. Good luck to everyone racing tomorrow!!!

Kinvara 2 Red Miles: 2.30
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Race: Utah Valley Marathon (26.22 Miles) 02:58:31, Place overall: 27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.330.000.0026.33

When I looked up the definition for wind, the second line says: A twist or turn in a course. Indeed lol.

When the weather forecast showed a wind advisory a couple days ago I laughed. There is no way a wind will be blowing up the canyon I and many others thought. I have ran that canyon so many times and have never felt a headwind. There is either no wind or a tailwind. Everyone was wrong today :). When the lead pack of Kenyans finish in 2:29 and change you know there is a problem.

Things were good at the start. The gun went off and we were going. The plan was to run the first 7 relaxed, be conservative and consistent through the hilly section until 17, and the cut it loose to the finish. The first 7 were all 6:20 - 6:26, perfect. As soon as we made the turn from Walsburg into the canyon the wind hit. 20-25 mph right in the face. This made the hilly section from 8-11 near unrunnable. I didn't know what to do. I was alone at this point and the nearest person was about 30 seconds ahead, the tiny lead female, which wasn't worth making a push to draft off of. So 8 and 9 were 7:04 and 7:01.

At this point I started to become concerned with the 2:48 goal. I though I would make it up a couple miles at a time but that I could put a big dent in it in the downhill miles. So the slight downhill stretch of 10 and 11 that I can usually run easily at 6:00 pace instead were 6:27 and 6:38. The wind was blowing so hard you couldn't hear anything and I had to pull my hat off so it wouldn't blow off my head. This is where mentally I started to fall apart.

Here comes doubt and all it's friends. The next section the wind was relentless. I started walking in places. I was giving up. I thought about DNFing a few times. Thought about just walking it to mile 20 where I knew my brother was and having him just drive me home.7:13, 7:22, 6:43, 6:39, and a 7:57 mile 16. I saw the aide station just before 17 and ran to it and climbed into a port o' potty.

The conversation with myself (you do it too, don't even play like you  don't lol) went something like this: Ok, pull it together guy. Goal times missed are not the end of the world. This is what has been thrown at you today, and everybody else. What do you need to do to snap out of this funk? What is the new plan? Take some deep breaths and get back out and finish this. Ok.

Goal is now to break 3. I feel like shizz because I have been running too slow. I'm hot and windblown. So a few cups over the head and a couple down the hatch and I was off again. 18 and 19 were 6:31 and 6:39. My brother and his fam were waiting at mile 20 with a cold bottle of goodness. I had started a good rhythm but I walked a bit while taking down that electrolyte bottle. 7:46 mile 20.

Coming out of the canyon and turning onto university avenue the wind finally let up a little. 20mph became 4-6 and I just tried to get into the best groove I could. It had done it's damage though. I started to see the crowds and some friends and fed off of them as much as I could.

Just after the mile 23 marker here comes Curtis Eppley to get me. He decided he was going to come to the marathon and run friends and family to the finish line. He would run someone in, turn around and run back up and fish someone else and run them in too. This guy ran the Squaw Peak 50 miler last weekend in record heat and he is up here cutting wind for friends. He ran near;y a marathon of miles doing this for others today. You are an amazing guy Curtis. Thank you.

Curtis told me this: "I am running this white line all the way in. You will run on my right shoulder. I am small but I make a good wind block. Let's do this." He pulled me all the way to the chute offering encouragement, it was awesome.

I hit the chute and they said my name and I pushed it on in. Finished at last. 2:58:31.

Most everyone I talked to was off by 10-12 minutes. This made me feel better. I learned a few lessons today that will stick with me. One is that you can prepare all you want for a marathon and it will turn all of your prep on it's head just like that. That's the allure of it. So many things have to line up in order to have a great one. This is what I love about it. Sometimes we just need to go into problem solving mode, adjust the plan, dig down, and get it done.

I saw so many friends and DM'ers today. So good to connect and see everyone, especially on a day like this.

My mom finished her first half marathon today up there. Her goal was under 2:30. She ran 2:29 and change. I am so proud of her. She nailed it on a tough day. After talking to person after person after person, she is the only one I talked to that hit her goal. Awesome job Mom, you continue to inspire.

Thanks again for all of the support everyone. I really appreciate all of your kind words and thoughts. I wish you all the best in your training and racing coming up. I hope I can encourage you as much as you encourage and inspire me.

Boston '13!

Kinvara 2 Red Miles: 26.22
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Altra Instinct (Black) Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Altra Instinct (Black) Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy warmup on the elliptical for 15 minutes. 4 miles @ 7:15. Everything feels really good. I really think that the wind during the marathon wore me out in a different way than running; and because my overall pace was right there with my average training pace that I didn't get "beat up" and/or damaged. I am looking forward to using this training cycle as a building block to some shorter upcoming races and a big fall with a couple halfs and St. George.

New Balance MT110 Miles: 4.00X - Elliptical Miles: 2.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Ran by the river out at the ball fields today. 86 degrees out. Stayed on

the grass and dirt and just cruised around. Felt really good again

today. Put the legs in the river for 10 minutes after. Excited for

Ragnar tomorrow!

New Balance MT110 Miles: 4.25
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Race: Ragnar Wasatch Back (14.6 Miles) 01:32:26, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.0014.6014.60

We ended up placing 7th overall and 1st in the submasters division in 23:19:20.

This was my first time at Ragnar. I was runner 4 in van 1. It was quite an experience. If I was to try and write a full race report it would far too long so I will just say that I had a blast and cover a couple bullet points. I was able to run with the Sprint Roadrunners team after one of their runners pulled out with an injury. All just great guys and people. So grateful for the opportunity.

- This race is a complete circus, complete with all manner of craziness that you can think of. How something so large can be so meticulously organized is quite the feat.

- All 6 of us in van 1 ran the marathon last week :).

- We started late Friday so it took us quite a while before we started to see anyone. The second day was crazy. There are all types of runners and everyone was encouraging each other the whole way.

- Our van was fun the whole way. Scott, Reed, Dan, Doug, and Jonathan were all a pleasure to be locked up in a car that long with.

- My allregies have been killing me all week. When we got going I just couldn't stop sneezing. I took pills to no avail. Friday night I was freezing which was strange and the sneezing keep right on going. I felt like I couldn't get enough air when I was running but was still able to go pretty quick so I didn't think anything was wrong. When I got home I had a fever of 101 and found that I was sick, not just allergies. No wonder I couldn't get enough air. I hope I didn't pass it on to anyone in the group.

- I think it was a great experience. Stuck in a van, sweaty, with a bunch of people with no sleep may not sound fun on the surface. But it's all about the team and the journey through the race together. In that way it's one of the best things I've done. I'm thankful I got to do it.

After the race was over I got to work the Altra booth with Brain for a few hours. It was fun to be able to talk to so many people and hear so much positive feedback about the shoes. Seth stopped in for a while too. Had some good eats and talked ultras on the way home. I can't wait to get back out on the dirt this summer and utilize it during St. George training.

 

 

Altra Instinct (Black) Miles: 14.60
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.330.005.000.009.33

Did a level 12 hills warmup and cooldown on the elliptical. 5 mile progressive tempo 6:36, 6:18, 6:03, 5:48, 5:27. I was sick for a couple days after Ragnar but I'm feeling much better now. My legs feel awesome after all the rest. Looking forward to putting together a plan for St. George.

New Balance MT10 Miles: 5.00X - Elliptical Miles: 4.33
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fun easy one with the gang this morning. 7:25.

Kinvara 2 Red Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.602.001.000.0012.60

Fun Provo loop this morning with Curtis and Reid. Reid is a DM friend from Arizona. It was nice to meet and run with him. Curtis took us on a loop he calls the mile high route. It's a good gradual incline for 6 miles and then a good 900 ft climb in just under 2 miles. The return is fun down 9th east and I pushed a mile of the 3 downhill miles. Last 3 were 6:20, 5:25, and 6:21.  7:03 avg for the run.

Curtis took us in to Nuskin afterward and we got to do the BodPod body composition test. I am a huge data nerd so it was fun to get some super accurate measurements. 

Kinvara 2 Red Miles: 12.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Great trail run up Diamond Fork this morning with the Sojourners group. Ran with Dan and Scott. It was alot of fun. Quads were a bit trashed on the descent but the river fixed that right up. Had a great conversation with Scott today about journeys. 2200 vert. 7:50 avg.

I was much faster on thsi route than last year, it's always fun to see improvements. It will be good to utilize the trails in preparation for St. George.

Altra Lone Peak Miles: 16.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.520.000.000.008.52

Super hot on the trails after work. I ran part of pipeline, up to the fire road, and down through the single tracks. Got 1000 vert and had a blast. The MT110's were like butter on the dirt, I should have worn them for diamond fork last weekend. Felt really strong considering the heat. 7:20 average.

New Balance MT110 Miles: 8.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.002.000.008.25

Easy warmup on the elliptical, 2.25 miles.

6 mile short speed session on the TM  to wake the legs up for the adventure run tomorrow. 1 mile at 6:58, then 4 x 1/2 mile with 1/2 mile recoveries. hit the 1/2's in 2:42, 2:40, 2:38, 2:35. Kept the recoveries around 6:50. Ran a mile cool down at 6:55. felt good today.

New Balance MT10 Miles: 6.00X - Elliptical Miles: 2.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.220.000.0014.22

Ran the timp trail 1/2 marathon course this morning. Took a wrong turn after the climb up dry canyon and added a little over a mile. It was such a fun run. Saw some friends on the trail. Tripped on a root at mile 10 and took a good spill but nothing serious. I love runs like this.

 The plan for the next month or so is to stay as far away from a plan or routine as possible. This means some fun runs, lots of trail runs, a little speed, weird times of day, night runs. Whatever sounds fun I am going to do it if I feel good. Hopefully build some power and speed in the process. No mileage goals, no pace charts, just the run.

New Balance MT110 Miles: 14.22
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Race: Battle at Big Springs (4.97 Miles) 00:37:22, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.004.970.0016.47

Fun race put on by Runners Corner. My goal was to beat last years time and get a good hard effort in without emptying the tank. This was a fun race, not an A race. Plus my toe is still mangled from the fall on Thursday and I knew there would be some pain on the descent.

It was a surprise to see Jody this morning at the start, we hung out until the race started. The gun went off and I just tried to keep the effort even on the 3 mile 950 foot climb. It's always fun to see people just blow by on the start when you know that they are going to die on the climb :).

Cruised at an even pace on the climb up the first 1.6 miles. I got stuck behind a guy on the short downhill from 1.6-1.9, I yelled trail but he thought he was going fast enough down the track and would move. As soon as we came out of the trees I went around quickly in the weeds with two others that were piled up behind him. Lame.

From there to the top at 3.0 went good. A guy passed me when we hit the false downhill right before the top and then I got him on that last little climb :). As soon as the downhill hit I took off. There were two in front of me that I could see when the stretches would open up alittle and I thought I could catch them but I wrong turned where the up and downhill sections of the course nearly meet. I caught it and probably only lost 15-20 seconds but now I was a little concerned about the gap. Ran the last mile in 5:05 and almost got them at the end. My toe was screaming at me on the downhill but it was worth it and so fun.

 This is such a great course and a fun race. $10 entry and I won $30 headphones, sweet. Jody had to go so I held his bib. He won a free entry to Dirty Dash in the fall. It was fun to see friends and catch up with Golden. I beat my time last year by almost 4 minutes :).

I may get out tonight after dark with the headlamp for some easy fun.

PM- Late 10pm canyon out and back with Randy. Moon was bright enough to light the way. It was great. 7:42 avg.

New Balance MT110 Miles: 16.47
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
117.0247.5516.0714.60195.24
New Balance MT110 Miles: 51.87X - Elliptical Miles: 17.54Kinvara 2 Red Miles: 67.62New Balance MT10 Miles: 18.50Altra Instinct (Black) Miles: 23.60Altra Lone Peak Miles: 16.00
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