Runnin Bubbas

Afternoon run with Toni in Mesa...A little out and back.  Air was easy to breathe.  avg. 6:22 pace.  Felt great.  Nice tune up for tomorrow morning...Excited to see everyone do well.  I wish everyone a great time and fun marathon.  Let the madness begin...

2013 Phoenix Marathon (Debut Marathon)

So going into this race, I felt I had done the best I could to train and be ready for the unexpected.  I kept a positive attitude and affirmed myself that I was completely prepared for the pace and distance I was about to do.  I went in with the mentality that sub 3 hours was realistic and that I was trained and prepped for it.  Getting sick and hit by the truck were not excuses I could have for Saturday morning so I did everything I could to get better and ready in time.  I felt very fresh and thought that I would be just fine.  

Toni, Skip, Steve A., Steve O., Bill C., Bill H. and myself all stayed together.  We got to the buses and I met up with Riley.  We were getting on the buses when Dave Holt was right behind us.  We had a great ride up to Usery Pass Rd.  It was good to get to know Holt better.  The conversation was funny and the time went quick on the way up.  I thought the race was really well done for the first time.  The fireworks were awesome.  I was able to go to the bathroom 3 times before the start.  I did not really warm up that much.  Did a light jog up to where I went to the bathroom and then like one stride out from the starting line.  

After wishing a lot of familiar faces good luck and go get some...The timer said go and we were off.  My plan was to run with Melody Jenson.  She had similar goals and although we did not know each other to well it was very enjoyable running with her.  I had know clue what I was in store for.  I was talking the whole first mile like a chatter box.  Melody probably thought "this guy is going to drive me nuts".  We settled in and went through the first mile in 6:34 and I told Melody that this was perfect.  We felt very good and Melody looked like she was in the zone right from the beginning.  I told her that I wanted to work together to help each other.  Her husband John was everywhere on the course.  I could not believe how good of support team by himself he was for Melody.  I know that was a huge help for us and eventually for her great race and time.  The first four miles were easy and felt nothing to it.  We came through the 4 mile mark in 26:12 which I thought was perfect conservative effort.  The next two miles up the hills were in the 6:40's pace which was also perfect.  I thought the hill part of the course was a lot tougher than what it looked like.  I am glad Dave had driven the course and compared the hills to some other course we had done.  I would have probably been freaked out if I didn't know anything going into that part of the course.  When we got to the top the hills section, I knew I was in good shape and felt really comfortable.  Melody thought she was holding me back.  I told her this was great and that everything was clicking fine.  We saw Rachelle (runningforTrevor) just after mile 8 and she ran a long with us for a bit and gave us some gatorade.  She was awesome and told us we looked great and that we were going to catch everyone because they went out too fast.  Every time we came up on a mile mark though we seemed early and it progressively got worse as the race moved into Mesa.  I still sharp through mile 9.  10 mile mark was 1:06 and change.  I loved it.  This was exactly my plan. 

 Then the sun came out!...  You know its weird when you are thinking 35 degrees is hot.  I don't remember the last time I ran in the 70's let alone raced in these temps.  So Melody starts to create a 10 second gap on me.  I let her go thinking she was feeling good and wanted to pick up the pace.  I did not realize that I was dropping a little.  I didn't feel bad.  I just was not keeping pace.  All kinds of things were going through my head at this point.  I asked myself if I was really being conservative.  I maintained a 30 second gap behind Melody until the half marathon marker.  I think I went through in 1:27:42.  My watch stop working right after this for some reason.  In fact it stopped on me twice during the race.  This was frustrating because I had no idea what I was really doing split wise for the second half of the race.  I ran from mile 10-22 by myself with the exception of a few people that passed.  I had a group of like 6 guys and one gal that passed me right at the half mark and then about 3-4 different men that passed me around miles 18 and 22. 

When I fell off pace around the half mark, I knew I was in trouble.  Melody started gaining more ground on me and I felt like I was being left behind.  I decided to revamp the plan.  I knew I was still on pace to go sub 3 hours but I needed to focus on my hydration and energy levels now.  My sister and brother in law were awesome.  They met me at 7.5, 14, 18, and around 22 and then the finish.  It was awesome to have them there.  It was a huge boost at 22 for me when my sister said "Dad, says to keep even strides and focus on moving forward".  Something to that extent.  I was shocked that she said this.  I smiled and this literally gave me the focus to not walk.  I wanted to stop so bad.  I just remembered that my dad told me "the slowest run is still faster than the fastest walk".  I kept telling myself to suck it up and go, but never got my legs going.  

At mile 16 I knew I was in trouble.  I wanted to deny that I was hurting, but the mile markers started to feel longer and slower.  I knew that I was in trouble if I didn't get more fluid and gel.  I could not get enough.  I felt heavy.  My left IT band and achilles were now tightening worse.  I kept thinking that it would go away.  I tried to slow down my pace a little to 7:30 thinking this would help me relax and get some strength back.  I now know that I should have done some other things to relax.  Slowing down only caused the inevitable.  By mile 21, I knew I needed to refocus my goal of sub 3 hrs to qualify for Boston.  I just had no speed left and I felt like my body was done.  I knew at this point I needed more miles at tempo and MP for the next marathon.  I kept telling myself that if you don't go now and pick up the pace you are going to regret this when you are done.  I did everything I could to try and work through the pain.  Mile 24 came and the 3:05 pace setter came by me.  I am glad he did because I just said stay by him and don't let him get away.  We did a weird right turn onto Alma School road and I could see Bass Pro Shop Rd in sight.  I knew I had the strength to finish, but man I was exhausted.  I could not believe how far the marathon distance really is and how humbling a race it makes even the great runners feel.  When I got to the mile 26 marker I took it in.  I pumped my arms up and through out some smiles and shouts and really enjoyed the finish.  The announcer saying my name felt like I had accomplished what I set out to do.  I never thought I would ever do a marathon.  I had no desire.  I still think the 10k is too long of a race.  I crossed the finish line and saw Toni who had waited along with Bill Clark and his wife, Collin and Bill M., and some others that I cannot remember right off hand.  I went over to my sister and hugged her and she got my dad on the phone.  Talked to him for like 3 minutes and then told him I was too tired to talk and that I would talk soon.  I drank like 5 bottled waters, 2 powerades, a chocolate milk, an energy drink, 3 otter pops, a piece of bread, a cookie, a piece of El Pollo Loco chicken within 30 minutes of finish.  I also walked a ton.  It still didn't help my legs.  I am buying compression socks now. 

I am disappointed that I did not break 3 hours.  I felt that I was trained go under 3 hours.  I am experienced enough to know that sometimes the day just does not go your way.  I am pleased that I qualified for Boston.  For a debut marathon, I will take this result.  I never walked and never gave up.  I am excited to have a standard and benchmark to build off of.  I think in my mind because I train with some great runners that I could be a lot faster today.  I know now what I need to do and the "sky is the limit" like Poulsen told me.  Excited for the rest of the year.  Utah absolutely represented today.  So much talent on the men's and women's sides in this state.  It is really cool to see this.  I am excited for the recovery period.  Hope to do a 5k in two weeks that I really love.  We shall see.  I am going to get my legs healthy and work on making HP and MP miles a common denominator for my training regiment.  I also need to lose more weight but this will just come with time.  Thanks to everyone that I met on the blog and look forward to getting to know more of yall. 

oh the course read 26.39 on my watch.  just sayin... :))))

AM:  Got some great sleep the past few days.  I have done like 5 miles of walking and still stiff.  Weird, but hope to be doing some light jogging soon.  

PM:  Decided to go for a little shuffle jog.  Still felt really beat up.   I have not felt this beat up in a long time.  I started out walking a half mile and then jogged 2 miles @ 13 minute pace.  Felt better towards the last 1/2 mile.  I am enjoying the recovery time.  Hope to do 4-5 miles tomorrow.  We shall see... 

Evening:  Went out with the Teton Running Group here in IF.  Ran with Lynette.  Easy recovery run @7:20 pace.  Quads are definitely sore and fatigued.  It felt really good though to run and shake out any left over lactic in my legs.  Hopefully a good sign for the next 10 days.  

Lunch:  splitting up some running today.  Kept the first 5k at 8:25 pace.  Started at 9:20 and went down to 7:40.  Felt good.  My quads are still really fatigued and a little sore.  My head was tired today.  Enjoying the recovery mode...

Biceps, Back and Abs...

PM:  did another 5k same strategy as the Lunch workout.  Just trying to shake out the fatigue.  Getting better as time goes on.  

Chest weights...

Swimming 300 meters, wet/dry sauna, hot tub... 

AM:  Progressive recovery run from 9:20 pace to 7:20 pace 3.4 miles.  Left knee cap/patella is tender.  Will continue to stretch and monitor it.  

Triceps and Dips... 

PM:  Played bball for two hours.  Was really fun to play ball.  I don't think I have played ball in over two years.  It was fun.  Great workout too... 

Lunch:  Was going to run with the group, but I am glad I did not.  Felt really tired.  Just kept really easy.  Enjoying the recovery mode, but lots of patience to just go with the flow.  My body is setting the tone this week.  Just going to listen it and go from there. 

PM:  weights- chest and abs

Lunch:  Fun run with Ben Martinson.  Just kept it easy again.  (7:40 avg.)for 6.1.  Still feel way tired.  I get to about 4-5 miles and my body feels compeltely fatigued. 

PM:  3 TM miles at 8:20 pace for a shake out run.  This actually helped my legs a ton. 

Lunch:  Went out to run with Ben again.  At about 3 miles I was hammered and did not feel good at all.  Decided to cut it short.  I felt horrible like I had no stride.  I immediately made an appointment with a massage therapist and went and got a massage.  My hip flexors and IT bands needed it badly.  I hope this will help  me tomorrow feel like I can get back into some kind of groove. 

PM:  Decided to not do 3-4 more miles of shake out and just do some abs, chest and arm weights.  Glad I took the pm off from running.

Lunch:  I strectched really good today.  I felt my body get loose from the massage yesterday.  I still had a little bit of anxiety from feeling like crap yesterday but headed out anyway.  Some days you wanna run and there are those some days where it feels forced.  Yesterday felt forced.  So I wanted to get in 6-8 miles today and just see how I felt.  If I felt good after warming up then I would do some pace miles and if not then I would just take it easy again.  Just letting my body set the dertermining factors for what I do this week.  mile WU @ 7:30 pace so I decided to lock into some pace and just take it easy from there.  I did the next 4 miles @6:30 pace avg.  It felt very easy and comfortable.  I did start to feel tired so I backed off and did about 2 miles CD.  Overall, I am happy to feel like the massage worked the soreness and fatigue out where needed and to get back in the mileage mode again and start training for upcoming races...

Lunch:  Easy miles.  Fantastic weather this whole week.  Enjoyed getting tan.  Hardly any layers is too nice, almost feels like cheating.  Starting to feel like my legs are feeling back to normal.  It will be nice to get back to a normal schedule next week...

AM:  Picked Toni up and then headed over to Runner's Corner to do a 13-15 mile run this morning.  Went into this run with the mindset that I would just ease into the pace and hopefully be able to maintain some kind of normalcy since the last two weeks have not been much but recovery running.  First 7.5 miles up the canyon were easy 7:30 pace avg.  Tris, Dan, Danya and Toni all were pretty much together for these miles and then Dan and Tris went longer.  Me, Toni and Danya turned around and headed back.  I stayed about a minute or so behind those two.  They were clicking some low 6's and I felt high 6's and right at 7 minute pace was plenty for me coming back.  Didn't feel like my legs got wamred up til about mile 10.  I had a stomach ache the entire run.  It was very irritable and never felt like I could relax breathe and enjoy the run.  By mile 13 I was definitely feeling tired and just jogged it in the last mile and half.  This was a fun run though.  Really cool to get to know some new faces.  The weather was really nice and hardly any wind.  Love how everyone was bundled up being temps of 54-61.  I had to take my shirt off after 10.  Too hot.  Danya is a beast.  She looked really strong.  Her story about the cactus at PHX was crazy.  I actually remembered her dropping out.  Cannot believe she made it to mile 20 in that scenario. Bought some new balance 1400's for tempo and fartlek runs.  They have all the colors one needs to look fast.  Excited to put them to use.  I feel like myself again so I think I will see how I feel by Thursday and hopefully feel good enought to do the Leopard 5k.   

Lunch:  Wanted to do some shakeout miles today.  Don't know if it's the recovery jitters or what it is but just wanted to run today.  I normally like taking Sunday's off.  Went out with Ben M. very conservatively with the idea that I would just pickup as I went.  8:30 pace and then 7:30 pace in the middle to 6:45 pace the last few miles.  Legs still feel a little sore but overall starting to feel some normalcy again...

Really cool to hear and see the race reports from the weekend.  Conrats to everyone this weekend.  Some great runners running well and look forward to everyone getting healthier...

AM:  Group run with Toni, Mike, Scott, Reed, Chad and Dan.  Perfect weather with no wind this morning.  Felt like Heaven.  Started out very comfortable.  Legs are starting to feel very good again.  I fell lighter too.  After mile 3 Chad and I picked up a bit and ran comfortably the rest of the way.  The rest of the guys looked very fresh coming off races and LR's Sat.  Great guys to train with.  I am going to enter Leopard after how I felt today.  Excited to scream a little Sat. morning...

Weights:  Chest, abs and calfs...

AM:  Wanted to get in a normal 10 mile run but just didn't make enough time with everything going on.  Did a little over 6.  I felt sluggish and heavy.  Hopefully I can get in another workout tonight...

PM:  The weather looks bad for tomorrow so I decided to change up my routine.  I did a little over 8 alternating HMP and MP as a fartlek workout.  My AR I kept at around 7:45 pace.  A little slower than what I wanted to do but was rushed to get started and finish this workout.  I didn't even really warm up or cool down.  Overall a good workout and already feel I am making a conscious effort to implement more tempo, HMP and MP miles into my runs.  I felt really good during this workout though which is a good sign that my recovery between runs is getting better.  

Evening:  Had a ton of work to do yesterday.  Only had time for an easy run.  Glad to get in these shakeout miles anyway.  I am pretty sure I needed an easy day today anyways...

Evening:  easy 8 miles in the wonderful 30 mph winds.  

DAY OFF!  Legs felt fatigued from "getting back to the norm and throwing in some HP. MP and strides during runs this week.  Oh well hope this makes them fresh to get some kind of turnover tomorrow.  I still feel slow...

Leopard 5K:

Second year in a row I have been able to run this 5k.  Last year I ran this race in 19:41.  I was hoping to do better today.  I felt pretty fresh but when I woke up and went out to a car covered in snow I was reminded of March in Utah.  Just our luck today.  I felt I was not going to let the conditions be an excuse but turn it into a positive race experience.  

I got to the packet pickup and met Collin who had just picked his up.  He looked bundled up like he had just spent the winter in Florida.  It was definitely cold.  Temp was 25 degrees the whole morning.  It had gradually snowed during the warm up.  I did a mile and half easy jog with 3x200 meter strides from the start.  After a last minute stop to a restroom, I felt ready to go.  

Saw some more familiar faces like Karl, David, Skip, Kassi, and more.  It was a good field. Tomy took everyone out blazing.  Collin made the comment "well that guy is sub 4 minute pace, I think I we will see him soon."  Tomy never looked back.  He absolutely just killed it. Very impressive race.  First mile felt very easy.  I relaxed at the incline part which transitions into the second mile.  I pretty much felt I was gaining momentum the whole race.  Could not believe the race was done as I was coming into the East High Track.  I felt like I was just warming up.  I did not feel fast but did not feel like a turtle.  Time to work on more pace work and hit the track.  My base is perfect now.

Splits: 5:50, 5:50, 5:41, 26.53 ??  garmin was all over the place.  Chip Time was 17:57.00  I will just use this as an indicator to build.  

2 miles easy CD afterwards... 

AM:  Morning group run with Scott, Toni, Brandon, Dan and Reed.  I felt pretty good up until about 6.  Lower back and hip flexors started to tighten up a bit more than what would be normal "post race" feeling.  I backed off for a couple of miles and then picked it back up for the last two miles.  Went back out with Toni and Scott for a couple more miles to shake out and I am glad I did.  My legs feel a lot better now.  Hope to do another five miles at lunch or this evening. 

Weights: chest and abs...

Lunch: 

AEROBIC BUILDER:

A lot of detail to this entry because this is the first interval workout in quite a few months.  It was definitely harder than I wanted it to be but I have been working on making my miles more effective and HMP and MP lately so my legs are going to feel the effects of this.  I did not get a chance to eat much for dinner last night so I decided to get some extra recovery and do my AM workout during lunch.  I wanted to do some kind of variation of pace buildup today but still make the workout a progression.  One of the reasons I think I despised running for so long is because of how much speed work I did during college.  It seemed like everyday was a race and I eventually burned out bad.  So I am going to gradually implement more routinely pace, tempo and speed into my workouts as the weeks go one.  Now that my base is really good, I feel my body can start pushing some threshold pace and not worry about getting injured.  My goal is eventually feel comfortable again doing 4:40 to 5:10 pace for interval training.  Workout went as such:

3 mile WU @7:15 avg pace

1min on/ 1min off .18miles 5:43 avg.

2min on/2 min off .34miles 5:55 avg.

3min on/3 min off .50miles 5:58 avg.

4min on/4 min off .67miles 6:03 avg.

5min on and 1/4 mile jog after .80miles 6:10 avg.

2.25 miles CD @7:20 avg. pace 

My goal was to just make a deposit and keep my mind healthy and focused while leaving something in the tank and not killing my body.  My goal is to do a sub 1:15 by end of Aug in the half-marathon and I want to start doing workouts that resemble this kind of pace.   My WU and CD were brisker than normal continuing the mindset of trying to get more comfortable pushing my body to think 6:30 to 7 minute pace is very comfortable and easy.  It is starting to pay off in dividends.  I can tell because my mind is holding my body back from trying to go faster on occasions to leave something in the tank for the next run.  I am happy with the results of this workout.  I am not one for excuses.  Headwinds were around 8-15 miles per hour.  I did this workout on my own which is never ideal or as much fun when you can run with a group or buddy.  Just the way it is right now with my work assignment.  I am excited to see a year from now where I will be doing intervals.  I can already tell a huge improvement from a year ago.  Hope to do 5-6 more easy miles tonight...These doubles are starting to get easier and help me a ton.

 Evening:  Only had 3 hours rest before I needed to get this run in.  Goal was to go out easy and then gradually lock into MP and force myself to make this pace feel easy after the interval training.  4.75 miles splits were 7:45, 6:45, 6:45, 6:35, 6:58.  I felt really good and this pace felt very easy considering what I have done the past few days.  I am very pleased with where I am at and where I am headed...

Lunch:  Got to meet up with Jeff and do a 6 mile loop with him.  Great convo and good guy here in IF.  Nice to finally meet some people to run with while I am up here for work. Gorgeous day.  Lower back felt pretty tight.  7:12 avg.

Easy Progressive from easy/MP 

Lunch:  Glad I was able to get some extra rest.  I needed it.  I apologize to Jeff for not being able to show up and run together this morning.  I would have been useless at 4:30am.  I know my body a lot better now as I have maintained some great consistent workouts.  i felt like I should continue hydrating, foam rolling and stretching to get the best recovery towards my lower back tightness that I have felt the past few days.  Man I am glad I did.  Recovery and PT really does pay off dividends.  

Really good solo effort.  Started off at 7:38 pace for the first mile and gradually worked my way down to 7:33, 7:28, 7:21, 7:33 and 7:23.  My right foot fell asleep from mile 4 to 6.  Very strange feeling and quite uncomfortable too.  I have never had my foot fall asleep before on a run.  At mile 6 I finally felt warmed up and ready to start the MP part of the progressive.  Mile 6 was 7:07, 7:02, 6:55, 6:47, 6:40, 6:36.  I am very happy with this run.  I don't really consider this a big time workout but what I will be able to indicate now is my stamina is now feeling very comfortable in making MP automatic.  I never felt like my legs pushed durning this run.  It was a very controlled and relaxed effort which was the intention from the start.  My goal has been to make my workouts more controlled pace and ease into more tempo and speed.  This is a very good sign that my body is responding to the workouts I am doing.  My lower back felt a little tight and sore at mile 11, but overall it felt a lot better than the past 24 hours.  Hope to feel a lot better now going into tonight.  I will determine what I do from here depending on how my lower back feels.  Legs feel awesome.   

AM:  Met Jeff on sunnyside and ran along the greenbelt.  only about 15 bathroom breaks during this run.  Sorry about that Jeff.  Great conversation and stories during the whole run.  Very easy pace and enjoyed the temps.  

Evening:  Burning the candle at both ends and only had time and energy to do a quick run.  Back is still frustrating tight.  Don't understand what I did to get this tightness.  Hopefully I can work this kink out and fell smooth...

AM:  Felt really good to finally get some decent rest.  Long week at work and it showed.  I paced my buddy today on a LR.  Fun in the sun.  Wind was horrible, mainly a head wind and a cross wind.  Nice to kill the time and really clear my head.  I am starting to feel better every day that goes by.  It doesn't get easier but running sure is therapy to my soul right now.  Hope my back feels better after the day goes on.