Trails!

AM:  Landfill loop easy.  I was terribly sore yesterday and so far today as well.  It wasn't too bad out running once I got warmed up thanks to a flat route.  It actually felt pretty cool being able to feel every muscle in my legs as I ran.  It made me feel buff, like my muscles were bulging. 

T-46:26 (7:45) 6 Miles 146

PM: Easy run with Jaxon in the stroller on the usual planet walk.  Ran into Jon and joined him for his run.  It worked out better than sending out 6 e-mails to figure out when and where to meet (like we normally do).  I am still sore. My hamstings are the worst off.  I mowed my lawn after getting home and that helped loosen them up some more.  I am still optimistic about getting in a good week of training though.

AM: 10.1 on Young Ward loop.  Legs are getting better and better.  I did cheat today though and ran on a flat route.  I will try some hills tomorrow.  Comfortable pace toady between 7:00 and 7:30 the whole way.  Got to love the 39 degree weather. 

T- 1:13:42 (7:18) 153 ave

PM:  4 miles on Planet Walk again.  This time no random run-ins with fellow bloggers.  Just Jaxon to keep me company.  My left hammy is super tender.  The rest of my legs feel 90% recovered.  Not time, but I am sure it was slow.

Medium workout this morning (as in not quite a BIG workout).  12 miles on Millville loop.  Goal for the workout was to test out my recovery from Alta Peruvian and get some Tinman tempo miles in.  I started out with some brisk warmup miles up to the top of Providence then started the tempo stuff.  

Mile 1: 6:30 163-ave HR (First 1/4 down rest rolling)

Mile 2: 6:10 164 (Downhill)

Mile 3: 6:29 164 (Rolling)

Mile 4: 6:24 170 (Rolling down)

Mile 5: 6:28 166 (Down then flat)

I finished out the workout with 3 miles at 6:45 ave.  The faster miles seemed a bit forced, as my body did not want to work that hard this morning.  The last 3 miles felt really easy as 6:45 is a lot easier to hit than 6:30's.  I wasn't trying to hit any particular time for the final 3 just what felt comfortable. 

I think that with Thur/Fri easy miles I will be ok to run TOU.  No major taper is planned, only an easy day friday to do a mini-taper.  My plan for TOU is now to run 6:30's down the canyon and keep the same effort to the finish.  That should put me in at around 2:55 - 3:00.  Should be a killer workout for SGM but far less than an all out race effort.

T- 1:22:25 (6:52) 163

AM: Combination of Landfill loop and planet walk.  Ran into Paul on the planet walk and joined him for a while.  Another nice morning. 

T-68:53 (7:53) 143 

PM: Planet Walk with Jaxon in the stroller.  No random blog meetings on the trail this afternoon.  Ran naked.

One day taper for Top of Utah Marathon.  Easy pace no watch.  I got to sleep in an extra 20 minutes even.  Sweet.  I will see you all (a lot anyway) at Paul's later tonight.

Top Of Utah Marathon

2:46:11 (6:20) 11th overall 5th in Age Group.  Didn't get chicked. 

RACE RESULTS:

This race was designed as a workout to get ready for St. George.  No taper (ok, I had a one day taper yesterday) and I hit my mileage peak today as well.  The plan was that if I was feeling good, I would try to break 2:50.  If not then run between 2:50 and 2:55.  I must have been feeling good I guess.

I ran most of the race with Kory.  It was sure nice to have company and to keep our pace honest and consistent.  I was not in the Jon pace group but they had a great time and I am kind of jealous.  Expect for the pain I guess.  I would have died if I had run with them.  Quite a story that I will leave to Jon to tell.

Here is my race/workout breakdown.

 

Mile 1	6:17	160  HR	I jumped out and settled into a easy/comfortable pace
Mile 2	6:23	164	I feel really good and am holding back
Mile 3	6:18	163	I was originally thinking 6:30's but decided to keep 6:20's.
Mile 4	6:14	165	I am happy my HR is still low
Mile 5	6:23	165	I am bored, but talking to the people around is nice
Mile 6	6:19	166	Same old
Mile 7	6:20	167	Still cruising along with Kory
Mile 8	6:10	164	Good downhill this mile
Mile 9	6:18	162	Sun is out now so my hands are warming up
Mile 10	6:22	162	I am running out of topics to discuss with Kory
Mile 11	6:22	162	Same old
Mile 12	6:09	163	The tailwind is showing up now - sweet
Mile 13	6:13	163	Dan and James ran by going up the canyon
1/2	1:22:26		34 seconds faster than the first half in Ogden Marathon.
Mile 14	5:54	164	Letting the wind push me along
Mile 15	6:07	166	Out of the canyon and the crowds are awesome
Mile 16	6:13	166	Starting to work now to hold this pace
Mile 17	6:17	167	Kory pulled away and it took a mile to catch back up
Mile 18	6:22	167	The "fun" is about to begin
Mile 19	6:29	170	Uphill into millville - Had to work hard
Mile 20	6:32	170	More hill, and trying to recover
Mile 21	6:16	169	Good downhill into Providence
Mile 22	6:36	169	My Family was cheering me on this mile!
Mile 23	6:37	171	Kory pulled away again, but I don't care because I will break 2:50
Mile 24	6:38	169	Same effort as in the canyon, just slower splits
Mile 25	6:30	171	Hey, I am almost done
Mile 26	6:25	174	Caught and passed Kory - Working hard now to finish strong
Mile 26.2	1:12	177	Got down to 5:10 pace for the finish

First half was in 1:22:26 and the second in 1:23:45.  I am happy with that as the course is not condusive to an even split.  Overall, it felt easy until the halfway point.  At that point it turned into a big workout (effort-wise).  The last 10K was hard, but I didn't push it until the last mile.  NO WALL!  That is sure nice to not hit the wall in a marathon.  I drank gatoraide at almost all the aid stations.  I even stopped to walk until I drank the full cup.  I also took two gu's and they helped too.  I didn't lose any time by stopping to drink.  A couple of times people with me didn't stop and I caught them back easily within a 1/4 mile.  Overall, I am pleased with the race as it shows that I can break 2:40 at St. George.

T-2:46:11 (6:20) 166 ave 179 max

Oh, did I mention this was a

6:34 minute PR 

25:09 faster than last year on this course

58:04 faster than the previous marathon (my first).