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Painters 1/2 marathon

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Location:

Preston,Id,USA

Member Since:

Mar 09, 2008

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:


2009 TOU Half Marathon 1:25:06

2010 St George Painter's Half Marathon 1:25:24

2011 Jan. St George [Painter's] Half Marathon different course 1:25:28

2011 Apr. Boston Marathon 3:03:24

2011 May Ogden 5K 18:18

2011 July 4th 15K Freedom Run 58:53

2011 July Deseret News 10K 37:12

2011 Oct St George Marathon 2:58:18

Short-Term Running Goals:

Sub 18 min. 5k

1:24  Half

 Sub 3 at St George in Oct.

Get injury free and stay that way

Set new PRs at all distances now that I'm 50

 

Long-Term Running Goals:

17:30 5K

2:50 marathon

Personal:

I was born in 1960

I started running in 2006

I am married with a 16 year old son [that lives with my wife and I] and a 30 year old step son and 25 year old step daughter

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1585.2276.95112.9014.25598.702388.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Happy new year!!  

     Ran 5 easy recovery miles this morning at 9:03 pace. Everything felt pretty good after yesterdays tempo. My back was a little tight to start out but loosened up and felt ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.007.0010.00

     I ran 3 m this morning in the blowing rain. I had planned a bike ride but had a hard time getting motivated to ride in that strong wind with rain.

     PM  I almost wimped out on my bike ride today but finally got out there and did it. The rain wasn't as bad but the roads were very wet and slushy. I did 19 miles. 4 miles on pavement and the rest on gravel roads covered with melting packed snow and ice and mud. We had about 18 inches of snow on the ground and after the last couple warm days and the rain it's about half that. I was getting covered with mud and slush and getting soaked and just wanted to get the ride over with but realized I wasn't cold and I was getting as great workout in the tough conditions and it became fun. I even went 4 miles farther than planned. It's amazing how your attitude can change everything. I jumped a flock of 60 or 70 sharptail grouse and that was a neat sight. With about 6 miles to go the wind switched and started blowing from the north and a wet snowy sleet started blowing sideways and would sting my face. Luckily the wind was at my back most of the rest of the way which made it a great ride. . I got hame soaked and totaly covered with mud. Great fun! Glad I got out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     This morning I didn't run until 9:30 but the temp was only up to 10 deg. It was sunny and calm so it wasn't to bad. I went 11 miles at 8:19 pace.  That's my first run over 8 miles in a month so I took it easy. My back felt good. My hip pain keeps hanging around but has been manageable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     It's been cold. Yesterday when we got home from church it was a sunny 2 deg. Last night when I went to bed it was -15 deg and dropping. I was thinking at the rate it was headed that I would be running in the -20s this morning, which would be a pr [I've run at -12 or -13 a few times] but during the night the clouds moved in and it warmed up 15 deg. to zero. I put on an extra layer [a thin fleece] and realized right away I had overdressed. I had to take off my sweatshirt and a tech shirt which left a light tech shirt and the thin fleece. I wasn't sure why I felt that comfortable until I turned back at 4 miles and realized I had been running with a bit of a tail wind. Running back into that wind changed everything and I quickly had to put the sweatshirt [that I had tied around my waist] back on.  My thighs got pretty cold coming back into the breeze which seemed to get stronger. I should have worn 2 layers on the bottom. I think I got the best ice goatee for this year so far. I ran 8.5 miles at 8:13 pace.

Comments
From JeffC on Mon, Jan 05, 2009 at 16:00:49

That weather sounds nasty. I would not be strong enough to go out and brave those conditions.

From Dave S on Mon, Jan 05, 2009 at 17:45:00

Jeff, I don't know how you do it in the summer down there. Sounds like some great winter running conditions though. Maybe I need to become a snowbird. I do like the snow however. I like snowmobiling and other winter sports.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

     Much warmer this morning at 18 deg. I ran 4 miles in the snow which kept the pace slow at 9:03.

     Went 15 miles on my bike and it was pretty slow going also.

     My lingering injuries seem to all be doing quite well. I feel like I'm ready to begin a good training cycle for a fast half mar.  Problem is I only have until next week. I did get in a good tempo last week and hope to get one more in this week if I can find a non snow and ice covered stretch of road. Oh well, I guess I'll just go down and have fun and not push too hard or worry to much about my time.

Comments
From JeffC on Wed, Jan 07, 2009 at 11:10:41

Maybe I already asked you this, but are you coming down to Painter's? If so, we'll see you there. Hopefully the weather will be good so you can have a nice break from the snow.

From Dave S on Wed, Jan 07, 2009 at 19:02:23

I got signed up last week and my wife booked rooms for 2 nights so it looks like we'll see you there. Some good weather would be great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.001.008.000.000.0010.00

     The temprature around here has been like a yoyo latley. It was in the upper 30s today. I wanted to do a tempo run today but the roads were snow covered this morning. In the afternoon it had mostly melted leaving my 2 mile stretch of pavement wet with some slush but the footing was good. I ran 2 miles in 7:41 and 7:19 Then went 8 miles at 6:57 pace. Pace for all 10 was 7:04.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     This morning I ran 5 miles at an easy recovery pace. I felt real good and almost no back or hip pain after yesterdays harder run. 8:38 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     This morning I did 19 miles on the mountain bike. There's not as many slick places left but the ones left are bad. Had a cold strong north wind I was riding directly into it the first 5 miles which made it nice coming back. The mud was frozen hard which helps.

     PM   Ran 4 easy miles 9:05 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.001.000.000.000.0013.00

     I ran 13 miles at 7:51 pace. I tried to keep the pace comfortable and it felt that way until the last 3 or 4 miles I could tell I haven't run this far since the SGM 3 months ago. I picked it up on the last mile to 7:18. My back felt great. My hip was a bit sore but never got any worse.

Comments
From JeffC on Mon, Jan 12, 2009 at 10:57:07

Nice run Dave. You should easily be able to go under 1:40 at Painter's, probably in the low 1:30s knowing your past race performances. Injuries or no injuries you will do well.

From Dave S on Mon, Jan 12, 2009 at 13:40:57

Thanks jeff I'm hoping To run low 1;30s or better but who knows.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.001.000.000.007.00

     This morning I ran 7 miles at 8:34 pace. Another warm morning at 34 deg but a strong wind. I ran around 9 min pace for the miles into the wind and ran my last mile in 6:45 which felt much to hard for HM pace even with the wind at my back for most of it. It's interesting how I had to dress the same this morning while I was running into a strong wind at 34 deg as I was last mon at 0 deg without wind.

Comments
From huans32 on Mon, Jan 12, 2009 at 14:41:10

Nice run man. Hey you heading down to Painters this weekend?? Hope to see you there man if you are.

From Dave S on Mon, Jan 12, 2009 at 18:52:17

Yes I'm planning on it and I hope to get a chance to meet you and Jeff and some of the other bloggers down there.

From JeffC on Tue, Jan 13, 2009 at 15:33:54

If I don't meet you at the starting line you better be waiting for me at the finish line. I plan to be coming in between 1:40 and 1:45 so you will be there way before me. I may be running solo cause Megs ankle has been bothering her but if not I will be the one crossing the finish line with a hot babe!! :)

From Dave S on Tue, Jan 13, 2009 at 18:16:41

I'll be sure to watch for you and your babe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

     Went 15 on the bike. Another warm day with a lot of mud and slush.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.750.001.750.000.005.50

     It was back down to 15 deg again but with no wind so not to bad. I ran a 2 mile warmup at 8:24 pace then did 3 miles of fartlek. I started with 1/4 mile at 6:28 pace with 1/4 recovery. Then 3x1/2 mile at 6:45, 6:46, and 6:35 pace each followed by 1/2 mile recovery around 8:00 pace. Then 1/2 mile cooldown. The sun was starting to warm things up a bit and I wanted to keep running but figured I had better keep it short with Painters 3 days away. Overall pace for 5.5 mi. was 7:46

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Another cold morning. I went 15 miles on the bike. There's not many icy spots left and I was able to get around most of them. With the mud all frozen up the bike rolls along a lot easier.

Comments
From JeffC on Fri, Jan 16, 2009 at 11:13:22

Drive safe, we will see you at Painter's.

Race: Painters 1/2 marathon (13.1 Miles) 01:29:00, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.0013.100.000.0014.10

     It was a perfect morning for running and I really like the course. I wasn't quite sure what to expect out of myself for this race. I've been dealing with a few nagging injuries that have kept my mileage low. I have only averaged running 27 miles a week over the last 3 months. I've been adding to that with around 13 converted biking miles a week. Luckily things have been feeling better and I was able to average close to 40 miles the last 3 weeks and got in a couple pretty good tempo runs [still well below what I would have liked]. I ran this race last year in 1:34 and it was the only 1/2 marathon I had done. I felt confident I could beat that and had a goal of 1:30.

     For the first 5 miles I was averaging around 6:47 pace. It felt very comfortable and I was tempted to speed up but I wasn't sure what to expect in the later miles given my lack of mileage so I played it safe. Around mile 5 I started getting a pain on the side of my right knee that I soon recognized as IT band trouble.I had a lot of trouble with this on the same knee 3 years ago while building mileage for my first marathon but I hadn't had a hint of trouble with it the past 2 years. I don't know why it struck then expecially after only 5 miles. I was wearing some Brooks ST racers that I have only worn a few times in a few short races. They are a control shoe and I am a neutral runner. My other shoes are all neutral. I did run a 10 miler last week and a 5 in them this week without any problem so I'm not sure if the shoes could have contributed. It continued to get worse and at around 7 miles I stopped and stretched it which seemed to help. The discomfort came back fairly quickly. I stopped again and stretched it at the aid station around 8 miles. Up until that point I had felt very comfortable [other than my knee]. I pushed it up the climb into the subdivision to try and make up some time and pass a few of the runners that had passed me while I was stopped. This was the first time I started feeling some discomfort [other than my knee]. I had only run more than 8 miles 3 times in recent weeks the longest one being 13 so I kind of expected this. I was able to keep my pace up and stopped and stretched again at the aid station that is around 11 miles. I picked up the pace again and picked it up some more when I thought I was getting close to the finish. I guess I left home Thursday before getting the E-mail about the course change at the end so when I could see the finish up ahead I started my kick. I passed several runners in that stretch and wondered why nobody seemed to be picking up the pace until I crossed the bridge thinking I was within yards of  finishing and saw the route to the finish had an orange fence blocking it and I wasn't done. Running your kick at the end of a race and expecting to be done then knowing you have to dig in and find some more to keep going really sucks. I had no idea how far it would be so I just tried to maintain a decent pace for what seemed to go on forever [It was actually .35 farther]. When I finally passed the 13 mile marker I took off again and still had a good kick left considering.

splits

1 -6:49

2 -6:49

3 -6:28 some downhill

4 -6:47

5 -6:54 uphill

6 -6:39

7 -6:46

8 -6:52 stopped and stretched

9 -6:53 stopped and stretched and uphill

10-6:39

11-6:52 stopped and stretched

12-6:43

13-6:28

.22-1:14 [5:36 pace]

     My garmin measured the course at 13.22 and everybody else I taked to with garmins got 13.17 to 13.31 so I'm not sure what's up with that. Mine has never been off that far before but the course was certified. I went back over the new finish afterward with my garmin and figured the course was .35 mile longer than last years finish. So last years must have been a lot shorter than everybody thought.

     I was happy with the race. I was first in my age group and beat last years time by 7 minutes if you figure in the extra distance [I would have finished around 1:26:20 with last years course finish]. I look forward  to doing a race properly trained some day. I seem to be making a habbit of cramming at the last minute and this has probably contributed to some of my problems.

     It was fun getting to meet some of the bloggers and hope to see you at some other races. We went to Zions and did some hiking the next day and it was beautiful. The IT band was a bit sore expecially on the downhill but not too bad.

Comments
From huans32 on Mon, Jan 19, 2009 at 17:42:45

Great to have met you at the race this last weekend. You did awesome man. And sorry I didnt get to chat more with you. Was to busy cheering everyone in. Cant wait to run one with you though. Looks like your very close to my pace.

From JeffC on Tue, Jan 20, 2009 at 13:56:55

Great race and report Dave! Congratulations on the AG win. I know there was some question at the finish line about your placing, looks like you got it worked out. Man you are fast! Sorry to hear about the IT issue but I'm sure it will calm down with rest and time. Glad you were able to get out to Zions and enjoy some of the local scenery and great weather. Glad to finally meet you and look forward to seeing you at future races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Hiking in Zions park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

     1 easy mile IT band felt fine

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.005.007.50

     I'm planning to not run much this week to make sure my IT band is settled down from the race. It was sore all day Saturday after the race and a bit sore on Sunday while hiking in Zions but has felt fine since. I ran 1 mile yesterday and everything felt fine so I ran 2.5 today at 8:26 pace and everything felt good. I was planning to keep my mileage low for the next 3 or 4 weeks anyway.

     PM 15 miles on the bike.

Comments
From Robert on Wed, Jan 21, 2009 at 16:21:24

Hope your injury heals quickly. Great job in the 1/2.

From JeffC on Thu, Jan 22, 2009 at 11:00:18

Not a bad idea to keep it simple for the next week or two. No sense turning it into a full blown case if IT blaughgh!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

     Played basketball last night and tried to run the court hard to get a good workout. Everything felt good and my legs felt very fresh. It seems to be better on the IT band because it's not as constant as running. This morning I ran 2.5 miles again making sure I quite before my ITB gets a chance to heat up. I feel recovered from the race but don't want to risk it. 8:23 pace.

Comments
From JeffC on Fri, Jan 23, 2009 at 11:10:05

I have played ball once in the last three years I have been running. The one time I played I sprained my ankle pretty bad. Don't know that I will ever play again. Glad to hear you are feeling recovered but are continuing to take it easy on the ITB.

From Dave S on Fri, Jan 23, 2009 at 13:25:52

Ward ball can be a bit risky but I enjoy it. They've been after me to play and I put them off until after painters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

     Ran another easy 2 1/2 this morning on ice. It started raining yesterday and through the night but the temperature was below freezing so everything is covered with ice. They even closed school due to the ice on roads. I hate rain in the winter. I like snow. Rain is great the rest of the year. I guess I shouldn't complain about any moisture we get. I have screws in the bottom of one pair of my running shoes and it works quite well on ice. I'm still being cautious with the ITB. No way I'm doing a bike ride on this.

Comments
From Robert on Sat, Jan 24, 2009 at 22:01:50

Hi Dave. Just a thought, but have you tried foam rolling the ITB? That does the trick for mine (always tightens up on my left side). There's also a product called "The Stick", which is a similar technique. I also found out after years at a desk job that folding the problem leg over the top of my other leg while seated causes the ITB to stiffen. No crossing legs under the desk anymore. Just some thoughts. Good job staying active.

From Dave S on Sun, Jan 25, 2009 at 15:55:19

Robert, Thanks for the tips. I've been doing a lot of stretching for it since last weekend. I had really slacked off on that after having no problems for so long. The foam roller sounds like a good idea. I've looked for one before and couldn't find one. I may have to get one online. I've tried out the stick before at one of their booths and it felt like it did a great job also. I'll definatly give one or both of them a try.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.002.504.50

     After taking Sat. and Sun. off I figured my ITB would be ready for some longer runs this week. I quit after running only 2 miles because it was starting to get sore. I'm not sure why it would be worse than last week unless a lot of extra stretching and exersises I have been doing for it has aggravated it. It was 12 degrees this morning and very windy with new snow from last night so I wasn't to excited about a bike ride [mainly the wind]. So I did 30 min. on the eliptical which didn't bother the ITB.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     Last night the IT band on the same side that's been giving me trouble in the knee area got quite sore up in my hip area [which is not the same hip nor pain I had a few weeks ago]. I woke up and couldn't even sleep with it and had to take some ibuprofin. It's been a little sore there since late last week but just got a lot worse. I've barely done any running in the past week so I don't know why this is getting worse. I've been doing a whole lot more ITB stretches this past week and also doing some self massage on it. I wonder if this has brought some of it on. None of the stretches are new to me, but I've been doing them maybe 4 times a day compared to once a week and sometimes missing a week or two in between that I was doing them before. I did the eliptical yesterday also [which I haven't done in a while] but I wouldn't think that would bring it on. I did a 15 mile bike ride today and it felt good until near the end when it got a little sore. I'm going to have to really be cautious the next few days and take it very easy on my stretching and see what happens.

Comments
From Robert on Tue, Jan 27, 2009 at 18:21:13

Hang in there Dave. If you have one nearby, I've seen foam rollers at Target in their exercise section. Your hip might be barking because of the stretching. Mine did that when I got too aggressive with the old side lean stretch. You can also consider doing some hip hikers for some PT at this point.

From JeffC on Wed, Jan 28, 2009 at 11:08:16

On more than one occasion I have further irritated an injury by stretching and massaging. I think I get too aggresive with my massaging and really end up causing more problems. Hope it starts feeling better over the next couple of days.

From Dave S on Wed, Jan 28, 2009 at 17:19:52

Robert, thanks for the ideas. I was doing a lot of side lean stretches as well as some others so that is likley the cause. I'll be traveling through a town that has a Target next week and I'll check it out. For now I made one from some things I had around. I wrapped a piece of 1 inch thick foam rubber around a piece of 6 inch PVC pipe.

Jeff, I've done the same thing a few times before too. Some day I might learn. In the past I had gotten away with aggressive ITB stretches. Guess I'd better be careful now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     No running today. I'm not going to run the rest of this week and maybe some of next week. I'll do a little cross training but probably keep that to a minimum. My ITB [hip] was a little sore this morning but nothing like yesterday morning when it was painful to walk. It actually is feeling real good today. I haven't done any stretching yesterday or today and think I'll wait until the pain is gone and then start back up more gently. It's a good time for me to take 3 or 4 weeks extra easy anyway. I don't have any races planned until May.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Another rest day. Last night I played basketball and got 0 pain from the hip or anywhere else for that matter [other than a spot on my calf that took a knee from somebody]. And I played hard too. I'd have never thought basketball would be good X-training for a running injury but I guess the ITB flares up more after a repetative motion done over time and basketball has too much stop and go. Everything feels good today other than the calf and just a slight sorness in the ITB [hip] first thing this morning but it was much less than yesterday morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Hip and everything else is feeling pretty good. I started lightly doing some stretching again. also adding some core and pelvis strengthening exersises along with some foam rolling.

Comments
From Robert on Sat, Jan 31, 2009 at 18:28:07

Cool, you are foam rolling. Take it easy at first because you'll be in for a shock on how stiff and senstive leg muscles can get. It can be downright painful at times! Breaking out the old Jane Fonda exercise videos as well? Fun stuff eh?? Never say die!

From Dave S on Mon, Feb 02, 2009 at 18:29:41

It is a bit painfull but a good painfull. I always seem to get more diligent about stretching and strength training when I have a problem. Need to keep it up when things are going well.

Jane Fanda videos? Now that could be really painful. (:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Rest

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.502.50

     30 min. eliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     I did a 15 mile bike ride this afternoon mostly on packed snow.  I felt good on the ride and went at a fairly hard effort. My heart rate stayed in the 150s which is close to tempo effort for me. I've hardley done any running or biking the past 2 weeks. Thats probably why my legs felt so fresh today. It was also a very nice day. The temp. started at 3 deg this morning but by the time I went it was close to 30 and calm with lots of sun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.002.505.00

     It's been just over a week since my last short run so I tried it again today. The ITB pain in my knee started to come on again at just over 2 miles so I quit right away. I did 30 min. on the eliptical.

     Headed out for vacation in San Diego.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

    My wife and I arrived in San Diego. We walked a couple of miles on the beach.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

     We stayed at a hotel on the beach in San Diego. There was a big storm moving through but all the rain came at night and while we ate breakfast. Once we left the restraunt the sun came out. Temps were in the 60s and it was very nice. We only had one short rain shower all day. My wife and I went for a long walk on the beach and there were so many runners that I couldn't take it any longer and had to try a run. I only got 1.5 miles and I could tell my IT band was going to act up so I quit running and walked back to the room. It's been 3 weeks since Painter's and this has gotten no better. I'm not sure what to do. I guess I'll just keep doing the stretching, strengthening, and rolling and give it more time. I've heard massage can help and I think I may try to find somebody good at sports massage. Ended up walking a lot of miles the rest of the day throughout Balboa park.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     It rained again a lot of the night but cleared up again and got sunny. We spent some more time on the beach with nice weather. Got in a couple more miles walking. We headed out in the afternoon and made it back to Las Vegas where we spent the night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Made the 8 hour drive home from Las Vegas. Drove through a lot of rain, hail, and snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

     Took another day off from running

     PM 45 minutes eliptical

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

     I wanted to do a bike ride but in the morning it was 20 deg. with high winds. I don't mind the 20 deg but the wind made it hard to get motivated. Later in the day the wind died down but I couldn't find the time during daylight so I opted for the eliptical again but it broke after a little over 10 minutes so I guess this turned into another rest day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     Another day of no running. I did a 20 mile mt bike ride. It was 22 deg with a light snow falling and no wind. I was suprise that the gravel roads weren't snow packed after recieving 7 inches of snow monday morning.

     I've gained 9 pounds in the 3 weeks since Painter's while I haven't been running. My eating while on vacation contributed a lot to that. I guess until I can run again I'm going to have to start getting more serious about my cross training again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     Played basketball last night. We only had one sub so I was in pretty much the whole game. Tried to run the court hard and keep moving to get a good workout. I don't get any problems from the IT band doing this.

     I went 15 miles on the mt. bike late morning. It had warmed to 25 deg with sun and no wind. Nice day. Some of the mud was begining to thaw though with the sun on it even though it was below freezing. It has been a week since my last attempt at a run and I think I'll try a short one tommorow and see what happens.

Comments
From JeffC on Fri, Feb 13, 2009 at 11:15:20

Did your team win?

From Dave S on Fri, Feb 13, 2009 at 11:48:57

No. We lost that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.750.000.000.004.007.75

     It was a whole 1 deg this morning. I went for a run. It's been 1 week since my last run of 1.5 miles and almost 4 weeks since Painter's. Since I seem to be able to play basketball  for an hour without the slightest ITB pain [even 4 days after the injury]. I decided to try the Jeff Galloway walk break thing and see if I could get more than a mile and a half. I ran 3 min. and walked 1 min. After making it 3 miles with zero pain I decided I would quit at 4 miles. I got to about 3.75 and started to get an ever so slight pain starting and as tempting as it was to finish off the run I quit right there and walked the rest of the way before finding out if it would get any worse. It felt good to nearly triple what I could do on my last few attempts. Pace including walking was 9:18.

     PM 45 min. eliptical

Comments
From Robert on Sat, Feb 14, 2009 at 09:05:10

Thanks for your comment regarding my cold arms. Very insightful. You would think a cold weather hunter like me would have dealing with cold all figured out.

You are smart to quit as soon as you start to feel that tingling or pain twing in the knee area. I went through the exact same phase. Keep strength training (hip hikers, side leg raises, etc.), rolling, and stretching. You are almost at the end.

From Robert on Sat, Feb 14, 2009 at 09:09:53

Forgot to mention, but be cautious sitting with your injured leg crossed at the ankle for a long period of time. I found this to be terrible for my knees and causes my ITB to stiffen. I try to sit with both feet flat on the floor most of the time. Sounds hyper sensitive, but I read this somewhere and it helps.

From Dave S on Sat, Feb 14, 2009 at 16:27:04

I hope I'm getting closer to the end. I have been doing the strength training 3 or 4 times a week and stretching daily[a little less aggressively]. I've also got an appointment with a massage therapist on Tues. I'll watch the leg crossing although I don't do it much anyway. All of your suggestions are appreciated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

     20 mile bike ride in a couple inches of snow. A light snow was still falling and  made for a nice ride.  10 min. eliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.009.00

     4 miles this morning running 3 min. walking 1 min. IT band felt really good but I thought It felt like it was getting a slight soreness just as I was finishing. It was 2 deg. and made for an excellent ice goatee. 9:16 pace. Actual running pace probably close to 8 min.

     PM 15 mile bike ride. It had warmed to 23 deg.

Comments
From JeffC on Tue, Feb 17, 2009 at 11:04:51

Love the ice goatee! Smart idea to go easy on the IT band, hope it continues to improve. Nice bike ride in the frigid weather, probably closer to 0 deg. with the bike wind chill factor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

    Ran this morning in a snow storm with about 6 inches of fresh snow. Just went 3 miles with the walk breaks again. I got zero pain. I may try a short run later today. 

     Went in for a massage today. I had some very tight and sore spots on the outside of my hip. She felt like this was probably causing the problem with the IT band in my knee area. I had suspected this also. She got the muscles realy loosened up and feeling good. I think it should help.

     PM Did another short 3.5 mile run with walk breaks. Made sure to quit before I got any pain.

Comments
From Jon on Tue, Feb 17, 2009 at 21:17:59

Was Sarah able to help a lot? It's amazing what some massage will do for getting rid of some persistant injuries.

From Dave S on Tue, Feb 17, 2009 at 21:34:06

Yes Jon, I think it really helped.

she gave me some good stretches that are probably better than some I was doing. I'm excited to see how it goes the next few days.

I put you and Paul down as recomending her. I hope you can both get the discount. I thought she did a very good job. Thanks

From Jon on Wed, Feb 18, 2009 at 00:07:08

Glad she helped. I went to her 4 or 5 times last season. And Paul deserves the discount- I just piggybacked my name.

From JeffC on Wed, Feb 18, 2009 at 11:00:43

You lucky dog!! I would love a really good sports massage. Glad to hear that it helped and you seem to be improving every day.

From Robert on Thu, Feb 19, 2009 at 14:20:53

Hang tough Dave! This will pass.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     Ran 4 miles this morning.  Still taking 1 min. walk breaks every 3 min. I think they help me get a lot farther before the ITB flares up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

     26 mile mt bike ride. 17 deg to start but nice and sunny. on snow most of the way. Made the going a bit slower but nice ride. Temp was up around 30 at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Ran 3 1/2 miles this morning. Still mixing it up with some walking. IT band felt great all the way which makes it really hard to quit but I want to quit before any pain starts. I've been strength training [mostly hip] at least 3 times a week and stretching daily. I'm planning another short run later. I didn't expect this recovery to go quite this slow but it is improving steadily.

     PM Ran another 3 1/2 miles. It was sunny and 36 deg so I went with the shorts. It was so nice I ended up in a short sleeve shirt after warming up. I ran around 7:10 pace during my running segments while intending to be around 8:00. There's something about shedding all those winter clothes. It almost felt like spring other than the foot and a half of snow that's still on the ground. My knee felt great and I felt like going 10 miles but knew I'd be lucky to get one more before it would start to get sore. Overall pace including walking one minute of every four was 8:20.

Comments
From paul on Fri, Feb 20, 2009 at 12:47:38

Glad to hear the IT appears to be on the upswing. Keep with the patience; it will pay off.

From Jon on Fri, Feb 20, 2009 at 12:50:54

Slow and steady build up...

From Robert on Sat, Feb 21, 2009 at 21:16:09

Yes, stay patient. You are making progress.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

     Wanted to do a bike ride but was gone all day until after dark so I did 45 min. on the eliptical.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

     Freezing rain this morning but the road had a rough enough surface that it wasn't slick. I ran 4 miles with 0 pain all the way with walk breaks at 9:15 pace.

     PM Eliptical for 45 min.

Comments
From JeffC on Tue, Feb 24, 2009 at 11:16:23 from 167.207.128.101

Great news on the zero pain running/walking. Good job on not over doing it while you are rehabing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     It rained hard a lot of the night and this morning. Fortunatly it had almost quit when I started running. I ran 4 miles again with walk breaks at a little faster pace than I have been. I finished with 0 pain again which makes it tempting to try to go farther or cut out the walk breaks but I decided my goal for the week was to end every run before any pain starts. Last week each time I did 4 miles I felt the ITB right at the end. So far this week that hasn't happened. Overall pace was 8:45. I figure I lose over a minute per mile with the walking so my actual running was probably closer to 7:45 pace

     PM   The rain cleared out and it was 40 deg. Got out in shorts and short sleeves for another short run similar to this mornings. I went 3 miles at 8:15 pace. Running pace approx. 7:15.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

     It's been warm and rainy the last 2 days but cleared up and got a little colder last night. It was back in the 20s this morning so the mud from all the rain was frozen up which made it good for a mt bike ride this morning. I went for 24 miles at a fairly hard effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     Got out for 4 miles. I did the walk breaks again but added a minute to the running segments so I was running 4 min walking 1 min. Running pace was around 7:45. Overall pace 8:37. No pain from ITB. It feels like I could just keep going but I'm sure I would probably not get another mile before it flared up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Snowmobiling

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     I think every muscle in my upper body is a bit sore today from snowmobiling yesterday. We got after it pretty hard in the powder all day and it's the first time out this year. I didn't get out today for a run until late. I was able to get 5 miles without any ITB pain. I cut the walk breaks to one minute walking for every five running. I was tempted to go for six miles but thought I'd quit while I was still ahead. Overall pace was 8:34.

      I met my goal for the week by ending each run before any pain started.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.007.0013.00

     This morning I ran 6 miles. I walked one min. ran 4 min. all the way. I had no pain from my ITB until maybe just the slightest bit the last 200 yards but so slight I had to really think about it to tell there was any pain starting. Overall pace 8:38. Running pace just under 8 min.

     Went on a 20 mile Mt bike ride. The weather is getting warmer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

      Ran 4 miles this morning and cut the walking back to 1 minute each mile. Running pace was around 7:50 overall pace 8:23. ITB was good. Temps in the 40s. It's over 50 now for I think the first time this year. We still have a lot of snow but it's going fast.

     PM It was 52 degrees out. Was going to run 3 miles but near the end of the first mile I felt a slight discomfort in my knee [ITB] so rather than keep going to see if it got worse I decided to play it safe and call it good with 1 mile.

Comments
From JeffC on Thu, Mar 05, 2009 at 11:08:28 from 167.207.128.101

I'm glad to hear you are being cautious and patient with this ITB thing. Hang in there and keep up the great recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     Did a 25 mile mt bike ride weather was warm and windy. Another storm is supposed to be coming in for the rest of the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     This morning I ran 6 miles for the second time this week with no ITB pain. I did walk breaks again  [1 min. after every 4 min. running]. I think they are still helping me get in more mileage than I could get running continuous. Overall pace was 8:46. Running pace around 8 min.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

     Went for 15 miles on the mt bike this morning. It was cold with a strong wind blowing that was a good tailwind most of the way out but very tough riding coming back into the headwind. I would prefer to get the headwind out of the way the first half but I would have had to take the highway to do that. I would rather ride the dirt backroads where there is no traffic. I followed that ride up with a 3 mile easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Beautiful morning. Sunny and calm with temps in the teens [felt warmer with the sun]. The roads were slick in places. I went 6 miles running 4 min. walking 1 min. Running pace around 8:20 overall pace 9:02. No pain from ITB. I feel like I've really turned the corner with the ITB. The past 2 weeks I've had only one or two runs with slight pain and increased the mileage a bit. 3 weeks ago [4 weeks after the injury] I could only get 1 1/2 miles before pain would start. Hopefully I can continue a gradual buildup from here.

Comments
From JeffC on Mon, Mar 09, 2009 at 15:21:47 from 167.207.128.101

Sounds like you are on the right track man, keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.005.0011.00

     Ran 6 miles this morning in 4 inches of new snow. Footing wasn,t great. Took 1 min. walk breaks for every 5 min. running. Running segment pace 8:45 overall pace 9:28. No problems from ITB.

     Later I went for a 15 mile mt bike ride. Some sections were packed snow but some areas were getting slushy even though it was still below freezing. The slush sprays up on my backside soaking through the back of my pants. It was also collecting and freezing on my derailures and brakes and making them not work right.Fun fun fun.

Comments
From Robert on Wed, Mar 11, 2009 at 10:53:28 from 206.195.193.254

Keep plugging away. I think it's great that you are mixing walking into your running. So many runners think of "run only" or nothing else (I fall into that trapped thinking myself). Many endurance champs have used walking to fill gaps in training or enable the body to go further without breakdown.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     No run. Busy day never got to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     PM  Ran 6 miles with walk breaks. Was thinking about going 7 but got slight IT band pain at the end of 6. I spent 5 hours driving this morning and I wonder if that contributed to the IT band pain. It actualy felt a little sore a couple of times during the drive after my knee stayed bent in the same position for a long time. 9:09 overall pace with 10x1 minute walk breaks.  Running segments 8:20 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     Did 15 miles on the mt bike. I decided against a run today after the sorness at the end of yesterdays run and slight discomfort afterward. I'm not sure why that happend yesterday after my last three 6 milers went fine. I don't want to risk going backward with this injury so no run today and we'll see what happens tomorrow.

Comments
From JeffC on Fri, Mar 13, 2009 at 11:09:15 from 167.207.128.101

Good move on the bike ride today. Probably just building back up on the running is causing some irritation. Mixing in the biking and walking like you are doing is probably a really smart idea. Hopefully you will be back in full swing about the time this winter weather is gone.

From Dave S on Fri, Mar 13, 2009 at 13:59:37 from 4.254.229.253

Thanks Jeff. I think the walking allows me to get in a few more miles. It's getting hard to be patient. I'm ready to get back to some real training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Ran 6 miles again this morning. Felt great and even ran a little faster than it felt like. Right at the very end [last 200 m] I started to get some slight ITB pain. It wasn't much but it tells me I'm not ready to add another mile yet. I walked 1 min for every 5 min run again. running pace 7:50. Overall pace including walking 8:33.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     My last two 6 mile runs have caused some ITB soreness right at the end so I cut it back to 4 this morning. It felt good. Hope to get out for another short one later. 8:44 pace including walk breaks.

     PM   I got out and ran another 4 miles and didn't get any ITB pain. I might have to try some more short doubles like this next week. We've still been having single digit temps in the mornings so today when I ran later it was nice and sunny and around 38 deg. for both runs so I ran in shorts. Maybe that's the secret.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     This morning I ran an easy 4 miles at 8:51 pace w/o any breaks.

     PM  I ran another  4 miles at an easy pace with walk breaks. ITB felt good on both runs. It was 40 deg this morning and 54 deg on the later run. The snow is melting fast. It won't be long until a couple of my favorite roads open up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

     Went for 25 miles on the mt. bike this morning. All but 4 miles on dirt. Really nice weather with temps near 50 again. I've been seeing a lot of sanhill cranes and other waterfowl the past couple of weeks on my runs and rides.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.200.000.000.000.008.20

     Another 4 mile easy run this morning at 8:55 pace incl. 5x1 min. walking. Zero ITB pain.

     PM   Ran another 4 easy miles at 8:52 pace incl. 2x1 min. walk breaks. ITB good again. Very nice afternoon with temps in the 50s for the third day in a row.

Comments
From Robert on Wed, Mar 18, 2009 at 12:22:03 from 206.195.193.254

Zero chatter from the ITB. Can't beat that. Do you have any race plans this year?

From Dave S on Wed, Mar 18, 2009 at 17:41:23 from 4.254.226.55

No I can't ask for better than zero but then again as I'm sure you know with ITB problems, they can go from zero to slight to bad all in one mile.

There are a couple of 5Ks in May that I'm looking at next. After that I'd like to race once or twice a month during the summer 5K,10K,15K,and one or two halfs. Of course that's if I can get and stay healthy. I've also got a couple biathlons I'd like to do and then a fall marathon but I'm keeping it all pretty flexible according to how I'm feeling at the time.

What other race plans do you have [aside from Boston]?

From Robert on Wed, Mar 18, 2009 at 17:48:55 from 206.195.193.254

I thought about doing a local 10K next weekend, but unsure because of the rib cage pain. This summer I'm going to try and race shorter stuff 1-2 times a month and was thinking about the Twin Cities mary again. Who knows! Like my running lately, I'm going a more unstructured approach and try to enjoy it more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Rode 20 miles on the mt bike. 10 miles of my ride was on road that had been freshly graded which made the ride take at least 10 minutes longer than last week on the same route. Nice day out again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.300.000.000.000.009.30

     Ran 5 miles this morning easy at 9:06 pace incl. 8x1 min. walk breaks.

     PM 4.3 miles easy again but with 1 walk break. 8:25 pace. Great afternoon with our first 60 deg. of the year. ITB still doing good.

Comments
From Robert on Fri, Mar 20, 2009 at 17:44:45 from 206.195.193.254

You're getting stronger! I used the roller this morning on my left ITB. I could tell it was getting tight. You'll probably start to notice on yours as well so you can nip it in the bud.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     It was 65 deg today when I ran and it felt uncomfortably warm when there wasn't a breeze. It's going to take a bit to get used to that again. I ran 6 miles total with 4x1 min walk breaks and I stopped for 15 min. to feed the neighbors animals who are out of town. 8:52 pace including walking. I got through this week without aggravating my ITB on any runs. I even ran over 30 miles this week for the first time since the 1/2 in Jan.

Comments
From Jon on Sat, Mar 21, 2009 at 22:22:24 from 75.169.138.168

Congrats on getting the mileage back up. This weather is great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

     Fresh snow this morning with some still coming down but it didn't stick to the roads after last week was like spring.  I ran 5 1/2 miles at 8:38 pace with about a 5 min. break at around 3 miles.

     PM    I ran 4 miles at 8:45 pace. I'm hoping to get through another week without any ITB aggravation and add a few more miles at the same time. So far so good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     Ran 4 easy miles this morning then went for 20 on the mt bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.600.000.000.000.009.60

It was snowing again this morning. It wasn't too bad other than the snow blowing in my face while running into the wind. I went 5 1/2 miles at 8:27 pace. I took a 5 min. break at the halfway point.

     PM    It was snowing harder than this morning and still windy. I ran 4 miles at 8:29 pace. The snow was quite peacefull while running with the wind at my back but a different story once turning back into it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Temp was back down to 12 deg this morning.  I ran 6 miles this morning and was feeling pretty good. I took a 6 or 7 min. break after the first 2 1/2 miles then picked up the pace a bit and ran 7: 48 pace for the next 3 1/2. 7:24 for last mile. I still wanted to take it pretty easy today but it felt good so I went with it. Overall pace was 7:54. This was by far my best run since injuring my ITB at painters 10 weeks ago and it didn't give me any trouble today. I just need to stay patient and build back gradually. It was hard to quit after 6 miles this morning.

     PM     ran an easy 4 at 9:10 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Ran 5 miles this morning at 8:46 pace. My IT band is still feeling good. This makes 2 weeks in a row without a flairup.

Comments
From Robert on Sat, Mar 28, 2009 at 13:53:05 from 65.101.173.205

Great, sounds like you've whipped the ITB bug.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.700.000.000.000.0010.70

     I think it's winter again. There was snow on the roads this morning with temps at 25 deg with a strong wind. I went 6 1/2 miles at 8:52 pace. The footing wasn't the greatest but it wasn't terrible. I just took it easy and took a 7 or 8 min break halfway.

     PM   Ran 4.2 very easy miles at 9:05 pace. The snow was melted from the roads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.700.000.000.009.0014.70

     Went for 25 miles on the mt bike this morning. It was windy and snowing a little. The wind seemed to get stronger as the time went on and unfortunatly the last 7 miles were mostly directly into the wind and the gravel is still a bit loose from being graded a couple of weeks back which made for a long slow ride of about 1:50  but a good workout.

     PM   Ran 5.7 miles slow and easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.350.000.250.000.0011.60

     It seemed more like Jan. than April this morning. Temps were in the lower 20s with a very strong north wind blowing and the roads covered with snow and ice. My first 2 miles were into the wind. The wind was so strong and the footing so poor [even wearing shoes with screws in the bottom] that I was barely running under 10 min. pace with about an 8:30 effort [according to HR]. After that it didn't get a lot better with 3 inches of fresh snow [instead of ice from being driven on] which I enjoy but it is slow. I went 7 miles with an 8 min. break halfway through at 9:03 pace.

      I know spring is coming. I had a flock of 12 swans fly right over me low yesterday on my bike ride [There is about 300 that just returned to Swan Lake up the road in the last 2 weeks]  and I heard a frog croaking in the pond a couple days back which seemed odd with a lot of the ground still snow covered [ it was a warm day] But there was no sign of spring today.

     PM     Ran 4.6 miles easy. Picked it up the last .25 to probably low 6 min pace. Overall pace 8:27

 

Comments
From Robert on Thu, Apr 02, 2009 at 15:20:19 from 206.195.193.254

Great running. The weather is getting on my nerves as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     My son was out of school for spring break this week so he and my wife and I left for southern Utah. We drove down to Arches National park where we met up with my parents. We got one nice hike in before dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was hoping to get a run in this morning but the wind flapped the tent so bad all night that I didn't sleep much until it had calmed in the morning and then I just felt like sleeping in. I sleep well in a tent with the sound of rain or a nearby creek but not in a strong wind. We had a few off and on rain showers but the day wasn't too bad. We did some more hiking including the hike to Delicate Arch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     This morning we woke up to 3 or 4 inches of snow in the Arches campground. The tent was really sagging under the weight. I was planning to run this morning but the warm bag was just to hard to get out of in the cold tent and I was still tired from not sleeping much the night before. The Moab marathon was supposed to start this morning not too far away and I guess it was canceled but  a couple of guys on the blog [Bill Mandler and Nate the Great] ran it anyway. It sounded like quite an experience from reading their race reports.

      We left camp early and drove down to Canyonlands National Park for the day. Fortunatly it was lower elevation and we eventually got down out of the snow. We did a lot of four wheeling down there including driving over the famous Elephant Hill which is like rock climbing in a jeep. We did a lot of exploring old Anazazi ruins and rock climbing. We got back to our camp up in Arches late after dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.001.006.00

     Our last day at Arches. I finally got up early enough to take a run although not as long as I would have liked. It was a little cold but a sunny gorgeous morning with the long shadows coming off the red rock spires. There was no traffic out yet either [I think I only passed 2 or 3 cars].  I went 5 miles at 8:06 pace. I would have loved to have gone farther but I was a bit short on time. I ran harder on the last quarter mile uphill to camp at around 7:30 pace.

     We did a lot more hiking today totaling about 9 miles. I ended up with some sore muscles in my arms and shoulders from all the rock climbing on the trip. I also did a 3 1/2 mile bike ride.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Weather was nice. Never got time for a PM run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     Was able to ride my favorite mt bike loop today for the first time this year. The snow drifts are mostly gone and most of the mud. I went 20 miles and felt good pushing it fairly hard. I averaged 16 mph wich is pretty good for me on this mostly dirt route with a lot of hills.

     PM  easy 4 mile run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.600.400.0012.00

     This morning I ran 8 miles which is my longest run since my ITB flared up in Jan. I did take a 5 min break at the halfway point. I ran up to the reservoir for the first time this year. The ice is half gone and it was covered with ducks and geese. I ran hard up a couple of hills about 7:20 pace up both. One is .15 long the other is .25 long both at least 6% grade. There was hardly any wind until just over 2 miles to go a very strong wind picked up as a front moved in with winds around 30 MPH. I had just run miles 5 and 6 at 7:38 pace but turned directly into the wind with 2 miles left and the same effort ran mile 7 in 8:28. With .4 to go I picked it up into the wind to 7:20 pace wich felt like sub 6 effort. Overall pace for 8 was 7:57.

     PM   4 miles easy. The wind was still blowing bad but not quite as bad as this morning. I ran back and forth on a half mile sretch with the first half of each mile into the wind. I had to run close to 10 min pace to keep the effort as easy as I wanted it while running into the wind. overall pace 9:14

Comments
From JeffC on Thu, Apr 09, 2009 at 11:33:13 from 167.207.128.101

Looks like the ITB is now a thing of the past. Glad to see you are getting healthy again and starting to run tons of miles.

From Dave S on Thu, Apr 09, 2009 at 13:55:47 from 4.254.228.125

I hope it's a thing of the past as long as I'm still carefull. I'm sure it would come right back if I build mileage too quickly

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     20 miles on mt bike in a light rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.200.001.000.000.0012.20

     I ran 7.2  miles this morning. I ran hard up a couple of hills and picked it up several other times for anywhere from 100 to 400 meters. Overall pace was 8:11.

     PM  5 easy miles at 8:53 pace. IT band still doing good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles this morning at 8:34 pace. Nice 40 deg morning with no wind. This is by far the best week I've had since my injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.001.001.000.000.0013.00

      9 mile run this morning up around the reservoir. The ice is gone and the loons have returned. The eerie calls they make are a sure sign of spring. I ran the first half at 8:12 pace and then did some fartlec the second half with 3x1/4 mi. at 6:40 to 7:00 pace and 4x1/4 mi. at 6:10 to 6:20 pace with 1/4 mi. recoveries. 6:10 pace felt way to hard. I also ran hard on the hills. Pace for last 4.5 was 7:22 and overall pace for 9 was 7:48. IT band still doing good. Hopefully It's a thing of the past.

     PM   4 relaxed miles 9:12 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.000.000.003.008.00

     I was planning to do a bike ride this morning but it has rained hard all day. I'll run in a heavy rain but I'll usually pass on biking if it's raining hard. I went to the gym in town and hoped to ride the upright bike [they only have one] but it was taken. I didn't have a lot of time so I did the eliptical at a fairly intense pace for 30 min. Then hopped on a treadmill with a few min. left. started at 8 min pace but continued to up the pace until 6:40 to finish at least 1 mile before I had to go.  7:12 pace 

     Ran 4 recovery miles in the rain. It reminded me of the STG mar exept it was 15 deg colder, I only had a headwind half the time today, and when I did have a headwind it wasn't near as strong today.  9:03 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Snowing huge wet flakes when I started my run but let up some part way through. I ran a nice easy 7 miles at 8:29 pace.

     PM   Lots of wet heavy snow still coming down. We had to run into town so we went to the gym again and I ran 5 miles on the treadmill starting at 9 min pace for the first mile then cranked it up a bit faster for the rest of the run including some faster pickups. 8:17 pace for 5.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

     It was raining like crazy and I wanted to get in a good bike ride [since I hadn't yet this week] So I broke out the road bike for the first time this year because the roads that I mountain bike would be to muddy. I can't wear any raingear [even the most breathable] when I bike or run because I quickly overheat. So I threw on some tech shirts and fleece that don't hold much water and still keep you somewhat warm when they are wet and some good thick polyester / wool blend socks [my cycling shoes are mesh and the water goes right through]. I also wore a pack with some dry socks gloves and an extra fleece jacket in case I got to cold. I was quickly wet all the way through but not uncomfortable [more comfortable than running in 80 plus deg]. It was somewhat windy. It got a little hard to see on a couple of big downhills where I hit 35 to 38 MPH with the rain hitting your face at that speed. I climbed about 400 feet in elevation on the way out to where the rain became snow but it was about as wet as the rain anyway. My feet did start to get cold at the end but I was close enough to being done I didn't bother with the dry socks. I went 30 miles total.

Comments
From Robert on Fri, Apr 17, 2009 at 13:25:52 from 206.195.193.254

You're one tough cookie. Sounds like a real blast! ;)

From Jon on Fri, Apr 17, 2009 at 13:27:37 from 138.64.2.76

30 miles in the wind and rain? Good job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.001.500.000.0013.00

        Late AM 8 mile run. I think this is the first time this week I haven't been in snow or rain. Sunny and in the 40s felt nice. I ran the first four miles at just over 8:30 pace. The second half I threw in 1/2 mile at 6:32 pace Then did a hill run on a 1 mile 6% hill. Ran easy down in 6:58 with a mild wind at my back. I ran it quite hard back up in 7:44. I have never broken 8 min up this hill before but I'm normally doing 3 or 4 repeats when I run it.  Still I felt pretty good with that into the wind and all. Overall pace for 8 was 7:56

     PM  5 miles at 8:34 pace.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 mile run this morning. Nice weather again in the 40s and sunny. Ran a nice easy 8:41 pace. This is the first week I've run over 50 miles since I fell and tore my hamstring the first week of Aug. last year. Since then ,because of various injuries, I've only run over 40 miles 3 times [not counting last week] twice just before the St George mar. and once the week before Painter's half in Jan. I'm sure that just recovering from one injury and then pushing the training too quickly right before each of those 2 races had a lot to do with getting me reinjured . Hopfully I can have good injury free rest of the year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.003.001.000.000.0013.00

     Perfect weather this morning. I went 8 miles up to the reservoir. I ran the first 4 at 8:02 pace and the last 4 at 6:52 pace starting with a 7:12 mile and finishing with a 6:22 mile that felt way harder than it should. Overall pace for 8 was 7:27

     PM  6 easy miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.503.50

     I only found time for 10 miles on the mt bike this morning. I grow landscaping trees and spent the day digging a bunch of them.  It was past 9 PM when we were finished and I was worn out so I bagged the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     Ran 10 miles this morning. First double digit run in a long time. I didn't have a lot of energy this morning. Must not be recovered from Mondays run yet. 8:22 pace.

     PM 3 more easy miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

      AM    20 miles offroad mt bike ride.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.001.000.000.005.00

     Started having some pain in my right knee Wed night. I don't think it was caused by running because it dosen't hurt when I run. It hurts right under the knee cap when I straighten it completely as though it was hyper extended. I just rode my bike yesterday and skipped the run. This morning it was the worst it had been and felt a bit swollen when I first got up and still hurt when I straighten it but it felt better after walking around a bit.Lter in the day I tried running and felt 0 pain so I went for 5 miles including a mile downhill at 7:12 pace then ran back up hard. It climbs about 300 feet in 1 mile and I ran it in 7:51 into about a 7 MPH wind. That's just the second time I have run that hill under 8 min. My knee felt fine but I kept the run short at 5 miles just to be safe. It is still only sore if I straighten it completely. I'll see how it feels tomorrow.  Overall pace 7:56.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.001.000.000.008.00

My knee was sore again this morning but much better than yesterday. It didn't have the swollen feeling but still hurt to straighten completely. So I figured yesterdays run didn't hurt it any. I ran 5 miles then changed into my Vibram Five Fingers [My wife got for my birthday] and ran a mile. This was just the fourth time I have run 1 mile in them but I must be getting used to them in a hurry. My first couple of runs I felt like 9:00 pace was about all I wanted to do. Today I wasn't paying attention to pace until near the end and was supprised to see I was at 7:44 pace and I felt like going a few more but decided to keep it at one mile for now. I must heel strike pretty bad because the heals of my running shoes always wear through quite quickly. I hope by gradually building up some mileage in these might help me with that as well as strengthen against injury. They sure make you stride different and feel exactly like barefoot without feeling the small things that stick my tender feet. I swiched to some racing flats and ran the next mile in 6:35 then one more to cooldown. Overall pace for 8 miles was 8:09.

Comments
From JeffC on Tue, Apr 28, 2009 at 11:27:58 from 167.207.128.101

I always seem to come up with some odd injury this time of year. Must be the changing seasons that affect the body. I hope you feel better soon. Keep posting about your progress with the five finger shoes. I have often thought they might help me get off my heals.

From Robert on Tue, Apr 28, 2009 at 12:15:22 from 206.195.193.254

Dave - I made the transition to a midfoot to forefoot strike about 2 years ago. It takes a while because the achilles and ankle stabilizers aren't use to the pressure. However, I think it has made a big diff in my efficiency. Now I'm trying to dump my orthotics and working into five fingers as well. Good luck.

From Dave S on Tue, Apr 28, 2009 at 20:04:44 from 4.254.224.182

The five fingers definitly get you off your heals. I really like the way it feels to run in them. When I try to imagine the best form I'd like to run with, that's exactly how I feel I'm running in them without even trying. I have heard about the achilles problems you can get from changing footstrike so I'm taking it slow.

From Robert on Wed, Apr 29, 2009 at 10:08:59 from 206.195.193.254

Yes, and I've decided to rebel a bit and plan on running in the shoes I have for a long time. Tired of the endless money dump to Asics. I'm finding out that the "changing shoes every 400 miles" and promotion of a heel strike is just shoe industry garbage that has done more harm than good. Of course, running mags promote this crap because they know where their bread is buttered. I'm not going totally barefoot, but moving more in that direction. Time to buck modern running "wisdom" because I think we have a lot of things wrong here in the USA. Don't get me started on speed training vs. volume. Fired up today.

From Dave S on Thu, Apr 30, 2009 at 14:00:41 from 4.254.225.12

They almost make you feel guilty for running 600 miles in a pair of shoes. Shhh don't tell but I've been doing all of my shorter 4 and 5 mile PM runs in shoes that I retired a couple years back. I've quit keeping track but I'm sure they've got to have close to 1500 miles on them.

From JeffC on Thu, Apr 30, 2009 at 14:44:59 from 167.207.128.101

Have you checked out Sasha's blog lately...that guy knows how to wear out a pair of shoes. I think it really depends on the type of runner you are. My wife could probably get 2,000 miles out of her shoes because her foot strike is perfect and she wears them out almost perfectly even on the bottom. I, on the other had, tend to wear out the outside heal area of my shoe (down to the cushioning) in about 300 miles and the cushioning is pretty well shot by about 400. That's why I think the barefoot running would really help to correct my gait and get me off my heals. My 15-20 extra pounds of weight probably doesn't help matters either.:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

     9 mile morning run at 8:10 pace.

     PM  This run should probably be recorded on tomorrows blog but I started before midnight so I'll count it for Monday. I couldn't find time for a PM run any earlier. I've been busy getting my grain planted and various other things. My wife works in the hospital lab and was on call. She needed some blood taken down to Logan after she drew it around 12:30 AM so rather than sleep for an our thats when I got my 7 mile run in before I had to leave and didn't get to bed till almost 3 am.  8:47 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Didn't have time for a morning bike ride but did get in a 5 mile PM run. 8:54 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     Morning run 9 miles at 8:14 pace

     PM  run 4 miles after dark at 8:38 pace.  Been busy getting my grain planted and it's been tricky to squeeze in the runs

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.008.0010.50

     24 miles mt bike.

     PM     2.5 miles. Planned to do more but ran out of time. 8:27 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.003.000.000.008.00

     8 mile run. I ran a 3 mile warmup at 8:17 pace then did 4 miles of fartlek. I did 5x1000 with 400 recovery. I averaged 6:18 pace on the 1000s and 8:02 on the rec. then finished with 1 mile cooldown. Pace for 4.1 fartlec was 6:41. overall pace for 8 was 7:21.

     Was planning a PM run but never got time. It's been a busy week. Hard to find time to squeeze in some running let alone blogging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     I started out on an early run and it was perfect running weather but 1/2 mile in it looked like rain could be coming and I still had work to do in the fields before it hit so I ran back and ran the tractor until it got too muddy. I got back out later after the rain for 10 miles. 8:13 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

     Ran 10 miles this morning with the last 3 at 7:28 pace. Overall pace for 10 was 7:59.

     PM  5 mile run at 8:52 pace. I did this run after dark on a 2 track road on my property with my dogs. They got into a skunk at about 2 miles so I got to enjoy the aroma for the last three miles whenever the dogs ran near me. It wasn't just the smell you get when you drive past one that was hit on the road but a real in your face make your eyes water strong smell. I never even touched any of the dogs but when I came in the house my son complained all evening about the smell coming off me just from being near them.

Comments
From JeffC on Tue, May 05, 2009 at 11:33:59 from 167.207.128.101

Man that really stinks, pun intended!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.008.0013.00

     25 mile bike ride this morning. It was raining and muddy so I took the my road bike. Not too far into the ride the rain quit and it was nice.

     PM   I seem to be making a habit of late PM runs the last couple of weeks. It seems I've been having a hard time finding the time. Tonight I got home around nine and should have gone right out but found the couch comfortable and felt very unmotivated to do anything other than go to bed.. A little after 10 I finally got out the door for 5 easy miles. It was nice once I got going with a full moon and temps in the 50s. Glad I got out. 8:35 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.001.000.0011.00

     I ran 8 miles with the first 5 at around 8:45 pace then did a 2 mile fartlec run of 8x200 at a little under 6:00 pace [some uphill some downhill ave. 44 sec ea.] with 200 recoveries at around 8:00 pace. Overall pace 8:18.

     PM   another late one at 11:00 pm nice easy 3 mile jog with very slight rain at 9:14 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     15 miles on the mt bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

     4 mile run 8:27 pace.

Race: Smithfield health days 5K (3.1 Miles) 00:19:25, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.550.003.100.000.004.65

     I'm definitly not in race shape right now. I haven't run much under 7:00 pace since my ITB injury in January and very little under 6:30 pace but the race was not to far from home and cheep so I figured it would be some good faster miles. On their website it said the 10k started at 7:30 and the 5k and the mile would start soon after. I didn't have much time to warm up so I was just running back and forth behind the crowd waiting for the 10k to start then move up to the start line and get a good spot to start the 5k. I couldn't hear what they were saying on the bull horn about the race while warming up. The 10k started and I realized everybody was going. They had started all three races at once. So I was behind over 500 people running the 5k, 10k, and kids doing the mile on a narrow road. It took me 14 seconds to get to the start line. I started my garmin as I crossed the start line [it was not chip timed] and started trying to get through a mass of people and strollers that were walking in the rear and running slowly farther up. By the time I was getting faster than 8 min pace and could see some daylight the lead vehicle was way ahead. The race was mostly uphill climbing 208 feet net until the turnaround and then back down the same course. After the slow start I finished the first mile in 6:40 after passing tons of people all the way. The second mile I finished in 6:35, a bit slow since it was only half uphill but I think I used a lot on the first mile trying to make up for the bad start. By the end of 2 miles I just had a guy and girl in sight ahead of me that didn't seem to be coming back to me at all. I knew from the turnaround that there weren't any old guys in my age group ahead of me so I was content to just hang out there. They seemed too far ahead and I didn't feel like pushing to hard today but as we got down to the last 1/2 mile they started coming back and I passed the 1st place female [kept from getting chicked]. I finished mile 3 in 5:47 and I continued to gain on the other guy and passed him with about 200 to go. Right after I passed him he had several buddies holering and shouting for him to pass me back but I decided that wasn't happening and kicked it in hard and ran the final .1 at 4:30 pace beating him easily. My final 1.1 was 5:37 pace. Final time on my garmin was 19:25. Clock time was 19:39. This had to be a PR for me for most people passed in a race. I figure I passed around 500 without getting passed by anyone. I finished first in the 40 to 49 age group and won free entry into next years race and 5th overall according to card they gave me at the end. I thought I was 10th at the turn around and I expected to be 6th or 7th.

Comments
From Jon on Mon, May 11, 2009 at 17:45:35 from 138.64.2.76

We'll say you would have won it if you had been on the starting line...

Good work. Don't worry, you'll keep recovering from your IT and get back where you want to be.

From paul on Mon, May 11, 2009 at 17:52:29 from 65.103.252.214

Good job. I had no idea Health Days had so many people run it. I saw in the newspaper results that the 10K winner ran 30:40 or something absurd like that, 8 minutes ahead of 2nd place. I assumed it to be a typo. Do you know?

From Dave S on Mon, May 11, 2009 at 18:50:55 from 4.254.230.91

Jon, you could be right. I could say I lost a good 3 minutes which would have put me right up there with Neal Ferrin at 16:28. By the way I talked to him after the race and he's leaving on a mission this week then hopes to run x-country for BYU again when he gets back.

Paul, I happen to know the guy that got the 30:40 and talked to him at the race. He ran the 5k with his wife and they somehow got him listed in the 10k results but had his wife listed right.

From JeffC on Tue, May 12, 2009 at 11:19:18 from 167.207.128.101

Nice come from behind race Dave. I love how well some of these races are organized don't you? Sounds like it turned out okay in the end and at least you didn't get chicked.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

     Ran 11 miles this morning up around the reservoir. Super nice morning. 8:16 overall pace.

        PM ran 5 miles. First 2 I ran in my five fingers. This was the first time I've gone 2 and I felt like going farther but want to build up gradually. I just went out to run  around 8:45 pace but  felt like running faster in the 5 fingers and averaged around 7:40 then switched back to shoes and ran another 3 at around 8:45 pace.

     I didn't seem to feel any affects from Saturdays race and I'm planning to do another 5k this weekend that is even cheaper and closer than last Saturdays. It's free without a T-shirt [free to women who pre register with t-shirt] and it's right here in Preston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.0010.0016.00

     30 miles on the mt bike this morning mostly dirt roads and included a 2 mile climb of over 600 feet.

     PM ran 6 easy miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.001.000.000.000.0014.00

9 mile run this morning. The road I like to run on up around the reservoir was graded yesterday and made the running on it slow. They really dug it up and some stretches were covered with 3 to 6 inch rocks [and larger]. I had to run some parts in the grass along side the road which was softer but very lumpy. I was thinking my legs were feeling a bit sluggish this morning but when I got back to the last 1.5 miles of pavement I suddenly felt much better. Overall pace was 8:32.

     PM  ran 5 miles after dark. Expected to run slow after feeling tired on this mornings run but felt fresh. Started with 8:19 1st mile and got faster with each finishing with 7:38 and 7:09 for last two. 8:52 overall pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     5 easy miles 8:34 pace.

Race: FCMC 5k (2.9 Miles) 00:17:43, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.300.002.900.000.007.20

     This race is put on every year by the hospital in Preston. It was very close to home and free and even has good food at the end. Can't pass that up. There was about 188 people total that showed up but a lot of them were kids doing the bike ride. One of the local guys that can beat me was injured and was there to watch his wife and the other one wasn't there. The High School track stars got home from state in Boise that morning at four AM so none of them showed although the injued guy there to watch his wife run is the teams athletic trainer and he said Colby Wilson [who just broke the Idaho State High School record the day before in the 3200  running 9:20] might be there but he didn't show either. So that set the stage for a possible win for me. They let the bikes go first then the runners. The first 100 yards I had to get past the sprinting kids then I led the rest of the way. I think I passed 80 % of the bicycles along the way. This is a loop course and after 3/4 of the first mile I was running comfortably at 5:57 pace [according to the 1 mile lap pace setting on my Garmin]. Then I hit the biggest hill on the course [ you actually lose about 75 feet crossing a ravine Then you climb back up the other side. I guess I lost some momentum at that point because I finished the first mile in 6:12. The route turned north and I looked back and I had about 100m on the next two runners. The next stretch  was into a bit of a breeze. I always seem to have a poor 2nd mile anyway and slowed to 6:25. When we turned the next corner I looked back and saw that one of the next runners had gained a bit on me. I finished mile 2 in 6:23 and started to pick up the pace. I ran the final mile [.88 on my Garmin] in 5:08 [5:50 pace] to finish first in 17:43 gapping the next two runners by a lot more on that last mile. I'd love to have that time on a full distance 5k . I like my time starting with 17 something but that will have to wait. I've measure this course with my bike computer which is very accurate and have gotten  2.9 for distance. My Garmin said 2.88 this time.

Comments
From Robert on Sat, May 16, 2009 at 17:20:46 from 71.32.163.35

Alright! Congrats!

From JeffC on Mon, May 18, 2009 at 11:23:09 from 167.207.128.101

Very nice win Dave! I remember my dad running in a event put on by the hospital in preston about 25 years ago. I beleive it was a 10K at the time. He made a bet about his finishing time with some of his middle school students for a milkshake and he won the bet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Had a very busy day out in the almost 90 deg sun the entire day until dark. Had an irrigation pipe blow out and other problems that needed fixing. I didn't get a chance to run until after 10 pm. I only went for 5.5 miles and felt like I was running around 8:30 pace in the dark but whenever I checked I was around 9:25. I just really didn't feel like speeding up so I didn't. ended up with 9:38 pace. I think I was just exausted after the long day in the heat [not to mention being short on sleep].

Comments
From JeffC on Tue, May 19, 2009 at 11:27:34 from 167.207.128.101

What a crappy day in the heat. Probably a good thing you kept it slow. Hope you can catch some zzzzz!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     I had things that needed to be done this morning before I ran so the temps were already getting into the 70s by the time I ran. I didn't have any energy just like last night and the pace was slow. I usally let how I feel dictate my pace and I was running over 9:00 min pace and didn't feel like going faster. after a couple of miles I ran 7:30 pace up a hill for 1/4 to see if that would give me a jumpstart. It did for a while but not long. I finished that mile in 8:12 and ended up over 9:00 min pace on all but 3 of the other miles of the run. I had planned to go 11 if it felt alright but at about 4.5 miles in I was thinking of turning back. I was up by the reservoir and took of my shirt and soaked it in the lake and put it back on wet. This was invigorating enough that I felt like going far enough to finish the planned distance. Of course by the time I did turn back I was feeling lousy again and this turned into the hardest run I have done in recent memory. I was very thirsty, hot, hungry, my feet were hurting from running on all the rocks and gravel on the road from it being graded last week, and I was just plain worn out. I think I was very dehydrated and getting around five hours sleep the last 2 nights probably didn't help either. I had the race 3 days ago also but I usually recover from 5ks very quickly. I had to stop and rest a few times on the way back. I had weighed myself this morning when I got up and I had lost 4 pounds by the time I was done so I must have been very dehydrated. Hopefully with some refueling and rehydration and some better sleep, tomorrow will be better. Overall pace for 11 miles was 8:58

Comments
From JeffC on Wed, May 20, 2009 at 11:17:36 from 167.207.128.101

Dude with all the work you do out in the sun all day you really need keep pumping yourself up with those fluids. I suspect that you are just dehydrated, I feel the way you described when I haven't been drinking enough.

From Dave S on Wed, May 20, 2009 at 11:47:13 from 4.254.227.136

Jeff, I'm sure the dehydration was a huge part of it and I've been really trying to recharge with fluids and fuel but still behind on the sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I may take today completely off [unfortunatly thats just from running or cycling] and see if I can recover a bit. If I do anything it may be an easy short run or bike ride later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.001.000.000.000.0012.00

     What a difference a day off[from training] can make. With a little more sleep and better hydration, I felt back to normal this morning. It probably helped to have the temp at 47 to start out too. I ran 10 miles running the first 5 at 8:24 pace and the next 5 at 7:46 pace. I felt good at thwe end and ran the last mile in 6:59. I was sweeting like crazy at the end and was sure the temps must have climbed into the 70s, but it was only 57 deg. Going to have to get used to the heat.    Overall pace for 10 was 8:04.

     PM  2 miles after dark around 9 min pace.

Comments
From JeffC on Fri, May 22, 2009 at 16:15:50 from 167.207.128.101

LOL..real funny about the "heat"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     20 mile mt. bike.

    Had to travel 2 hours to a wedding and diddn't get time for a PM run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     I got a chance to sleep in a bit and catch up on some sleep this morning. However that ment running in the heat of the day after ball games and some other things. It was 84 degrees when I headed out so I figured I'd just play it by ear on how far or fast to go. I had a breeze that helped and I stopped and soaked my shirt 3 times in the lake and stream. I had also stashed some water. I guess I was being cautious after the horrible run I had on Tuesday. I felt great all the way and just ran how I felt. I started out slower and ran the first 4 miles at 8:16 average. I continued to pick up the pace and ran the next 7 miles at 7:31 pace. Overall pace for 11 was 7:47.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

     Morning run 12 miles. Temps were in the 40s to start which felt good but did get up close to 70 by the end. There were still a few muddy spots from yesterdays rain which builds up on the shoes and makes them heavy.  Pace 8:10

     PM   Ran 2 miles in Five Fingers at 7:54 pace then switched to shoes and went 3 more at around 8:45 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.0010.0015.25

     Mt biked 30.33 miles. 17 miles on dirt roads and a 2.5 mile 600 foot climb. I finished in 1:55:19 which is a fast time for me on this route. It usually takes me an hour or more.

     PM    5 easy miles around 9:00 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     Ran 8 miles this morning starting at 8:30 pace progressing to around 7:30 pace. Overall pace was 8:04.

     PM   ran 3 miles at around 9 min. pace. Felt sluggish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

     I'd like to do the Cache Valley Biathlon in June that I have done the past couple of years and it dawned on me that it is 2 weeks from Saturday and I've only been doing 1 or 2 bike rides a week and they have all been easy on recovery days. That just leaves the rest of this week and next week, if I don't want to do much hard riding the week of the race, to get in some intensity. I did do a bit more intense ride than most on Tuesday but I wanted to get in a good one today. I went on my road bike since that's what I'll be racing on and went 25 miles pretty hard. I expecially pushed it on the last 15 and tried to keep it at a tempo effort. I got my best time for that route which has 3 large climbs. Then I rode another 11 at a much easier pace for 36 miles total. I felt very good until the last couple of miles then I suddenly hit a bit of a wall. I guess I was getting close to that 2 hour mark which is about 40 min. longer than most of my rides.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     Ran 10 miles progressing from 8:28 first mile to around 7:40 pace for later miles. I felt a little fatigue from yesterdays hard workout but not as bad as I expected. Overall pace for 10 was 7:57.

     PM   ran 3 miles in Five Fingers.  My feet don't seem to be getting any more used to the gravel in the Five Fingers so today I avoided the gravel sections of the road as much as I could.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

     I was planning to run 12 or 13 miles but my hip [that I have had off and on troubles with] was a little sore after running yesterday and a bit this morning so I decided maybe an extra day off [from running] would do more good than running. I went 26 miles on the mt. bike with 10 miles at moderate intensity, 7 miles harder and 8 really hammering.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Nice morning. overcast with temps in the 50s and no wind with a few occasional rain drops. I ran 12 miles at 8:04 pace and my hip seemed to be fine after 2 days off.

     PM   4 miles easy after dark.

Comments
From JeffC on Tue, Jun 02, 2009 at 11:17:38 from 167.207.128.101

I guess I missed the hip thing, glad to hear it is doing better after some time off.

From Dave S on Tue, Jun 02, 2009 at 17:25:26 from 4.254.225.118

It wasn't much. Just took an extra day to be safe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.100.000.000.0014.0016.10

     We had a lot of rain last night so I had to stick to the pavement this morning. I rode a total of 42 mles on my road bike. I had a close call with a car. I was going somewhere around 20 mph and came around a left curve in the road. I usually cut the corner [the road dosen't have much traffic and has no center lines] but I saw an oncoming car and made sure to stay on my side of the road. As I was coming out of the curve she turned right across in front of me to pull into a driveway on my side of the road. I locked up both wheels, skidded and was able to miss hitting the side of her SUV by a foot or two. I yelled out something I won't repeat as I got past her. Her husband was in the front yard and saw the whole thing and appeared to get upset with her as I was heading down the road. I'm sure she never even saw me and was only looking at the driveway she was turnig into.

     PM   Ran 2 miles in five fingers as a massive thunder storm was moving in. It was awsome to see the leading edge of the storm come right over but there was lots of lightning and it started getting too close so I came in. I was planning to run 5 but it has rained hard ever since.

Comments
From jtshad on Tue, Jun 02, 2009 at 17:54:03 from 204.134.132.225

Glad you did not get hit, great reflexes and way to be alert! I almost got hit by a car while running this morning by someone driving while on her cell phone and obviously not paying attention...dang drivers!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

     Ran 8 easy miles this morning. 8:19 pace.

     PM   6.5 miles. didn't get out till almost 11 o'clock. 2 miles were in five fingers. Overall pace 7:59.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.0010.0015.25

     Went for 30 miles on the mt bike this morning. The whole first half of the ride was climbing and into a strong north east headwind and I was always going either north or east. Looking forward to the second half the whole time. Started out the first few miles of the second half cruising at 30 plus MPH with a nice tailwind. After about 4 miles the wind quit completely then actually became a strong headwind for the last few miles. How come I never get a tailwind both ways?  

     PM     ran 5.25 miles at 8:45 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Early afternoon run. Went 8 miles at 8:11 overall pace. There was a very strong wind and it caused my pace to vary anywhere from 9 min. to 7:06 depending on when I had a headwind or tail wind. It started to thunder and lightning and then rain during the last mile. Luckily that was one of the tailwind miles and I ran it the fastest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.200.000.000.000.0015.20

     Didn't get out until about 6 pm. Perfect running weather with temps in the upper 50s and overcast. I was hoping to get a decent length run in but figured I would just go and see how I felt. Most of my runs this week I haven't had a lot of energy. I think that's because I added a lot of extra distance and intensity to the bike rides I did. My first mile felt the same way but after that my pace picked up without thinking about it and I was feeling good so I ended up going 15 miles which is my longest since SGM in October. It's also the first time I have run over 60 miles in a week since last July just before I tore my hamstring. My first mile was 8:23 and the fasteast was my last mile at 7:09. Overall pace for 15.2 miles was 7:39.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.350.000.000.000.0016.35

     This morning I ran 12.25 at 8:38 pace. There were off and on rain showers and wind. At one point I was running into a stiff headwind with the rain coming down and was reminded of the St George Mar. last year. I was glad I didn't have to worry about the pace and after a mile and a half I got to turn and make it a crosswind rather than 26 miles of headwind.

PM 4.1 miles slow. 2 were in five fingers.

Comments
From Jon on Mon, Jun 08, 2009 at 16:00:53 from 138.64.2.76

I still hate running in the rain thanks to St. George last year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.000.0012.0017.25

     Rode 36 miles on my road bike this morning. The back roads were still to muddy from yesterdays rain.

     PM    Ran 5.25 miles slow while my son road along on his bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     It was really pouring this morning [3/4 of an inch] so I went out at noon. It drizzled a little off and on but wasn't bad. I ran 8 miles at 8:37 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     Was planning a bike ride this morning but woke up to a downpour again. My rain gage is almost up to 2 inches since Tues. The rain let up around noon but I couldn't get out until about 3. It had looked threatening all day so I took a pack with a fleece jacket, gloves, and a hat but no long pants. Of course about a mile in it started to rain. I was on a gravel road that has a sandy base so it doesn't get too muddy but it does throw up a lot of grit with the road spray. A couple of miles of that and it cleared up again and was nice until 5 miles to go. I figured I could just tough it out for the last 5 in my thin tech shirt but it started to thunder and lightning and really dump. I was glad I had the warmer stuff to put on but should have had some long pants. I got totally soaked before I got home. Being a farmer  that has just been through several years of drought and a lot of praying for rain I tell myself that I refuse to complain about rain although days like this it can be tough not to. Went 20 miles total on the mt bike. Hoping to get a run in sometime later.

     PM easy 4 mile run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.001.000.000.008.50

     It wasn't raining this morning until I got out running then we got a bit but not to bad. I ran 8.5 miles total. The first 4.5 miles at 7:53 pace then some fartlec the last 4 miles running the first 1/4 of each mile about 6:15 pace and maintaining about 7:45 pace the rest of each mile. Overall pace was 7:37.

Comments
From jeffc on Fri, Jun 12, 2009 at 16:10:24 from 167.207.128.101

Looks like you are getting right back into some serious training with that lightning speed again. No running off to the East coast this summer and injuring yourself man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

     Ran 12 miles up around the reservoir. There was more people than usual because of the free fishing day. Got hit with a little light rain. The road was mostly dry until the last mile before turning around where there must have been a real cloud burst just ahead of me because it got real muddy. Ave pace 7:57.

     Was planning to do the Cache Valley Biathlon today but a new race director took over this year and I guess it got canceled.

Comments
From Cody on Sun, Jun 14, 2009 at 20:25:54 from 67.161.250.22

I am bummed about the biathlon, but the only consolation was it was crummy weather in Logan that morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I ran 8 miles this morning. No rain in the beginning but started raining lightly again after a couple of miles. Then it got heavier and started to thunder and lightning. I decided I'd better get back to pavement before it got too muddy and with 3 miles to go [1 milen on dirt] it really turned into a gully washer. I quickly was as wet as I could possibly be but there was no wind and temps were in the mid 50s so it wasn't too bad. I've been carrying a little sandwich bag in my pocket to wrap up my Garmin when I get caught in these storms we keep getting. It keeps it dry and I can still see the numbers and push the buttons. This is so much more rain than I ever remember getting this time of year. I looked at my rain gauge when I got back and nearly 4/10ths of an inch had fallen while I was running and 90% of that had to be in the last 3 miles. The funny thing was that there was blue sky just to the north and south of me the whole time. Overall pace was 8:02

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.008.0014.50

     This morning I went for 24 miles on my mt bike and didn't even get rained on. I had to do an out and back on the road that drys out the quickest [the others would have been to muddy]. I was planning to run a couple of miles in my five fingers but about 1/4 mile into the run I came down on a rock hard right in the center of the bottom of my foot. It was hurting a bit but after about 1/2 mile my to middle toes on that foot started to really burn with each step so I quit after 1.2 miles and put on some shoes to run 1 more mile just to see if that would cause pain also. Running in the shoes seemed to be fine.

     PM    Ran 4.3 easy miles at 8:45 pace. Foot felt fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     Ran 8 miles this morning. It started thundering a lot shortly after I got started and I was sure I'd end up in the rain again but it stayed away until I got back.    Ave pace 8:05                                              

     PM   Easy 6 mile run. 2 miles in Five Fingers.  Ave pace 8:37                                                                 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Had to leave quite early for a cub scout day camp. After I got home I had to make a trip to down to Salt Lake and didn't get home until 11:30. Had to settle for a big zero on the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.506.000.000.001.0014.50

     This morning I went over to Weston canyon to get in some hill running [up and down]. I ran a 3 mile section that climbs about 400 feet in 3 miles. I started out running down and averaged 7:07 pace for the 3 miles to the bottom then ran back up at a harder effort averaging 7:51 pace then at about that same effort I ran the 3 miles back down at 6:47 pace. Then I road back up on my bike I had stashed at the bottom. On my ride back up a golden eagle flew across in front of me carrying a large live snake. I'm pretty sure it was a rattle snake. It could have been a blow snake [there are a lot of both types up there and I even ran past a large blow snake on my run] but the color and length in relation to thickness really looked like a good sized rattle snake. Average pace for 9 miles was 7:15.

     PM  Very easy 4 mile run at just under 9 min pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Easy 9 mile run. It started raining lightly as usual a couple of miles into the run. It was a light rain and was actually pretty nice until the last 2 miles when it got heavier and then the last 1/2 mile it started just absolutely dumping buckets of rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Nice morning run up around the reservoir. Went 10 miles at 7:59 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.009.0015.00

     I didn't get out today until after noon with the temp at 79 deg. I ran 4 miles at 8:40 pace and then went 26 miles on my mt bike. It doesn't feel as hot on a bike because of the wind.

     Later PM   Ran 2 more miles after dark. The cooler air felt good. 8:16 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.001.000.000.000.0014.00

Nice morning for a run with temps in the lower 50s to start and just over 60 at the end. Ran 8 miles. Averaged 8:20 on the first 4 miles then 7:30 pace for the last 4. Last mile 7:11. I also pushed it hard up the hills. Overall pace 7:55.

     PM    Very easy 6 mile run. Started after the sun went down after things cooled down a bit. Finished after dark. 9:17 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.007.0012.10

     Ran up to the neighbors house to feed their animals this morning then added a little more to make it 3 miles. Then went for 20 miles on the mt bike.

     PM Ran another easy 2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.009.000.000.0015.00

     Went out to Weston canyon to get in some hill running. I ran the same 3 mile section as last week that climbs about 400 feet. Started out with 1 mile warm up then ran the 3 miles down at 6:33 ave pace. 4 min recovery then 3 miles back up at 7:37 pace. Another 4 min recovery then back down at 6:25 ave pace. It was a nice cool morning but there was about a 10 mph headwind while running down the canyon. Overall pace for 9 miles was 6:52.

     PM  Very easy 4.6 mile run at around 9:15 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

      It was 46 degrees and calm this morning. Perfect for running. I just went for an easy 8 mile recovery run at 8:47 pace. Legs were a little tired after yesterdays harder run but not too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.250.000.000.000.0011.25

     5 mile run this morning at 8:24 pace.

     PM 6.25 miles after dark at 8:44 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.009.0017.00

     I went for a 5 mile morning run and then 26 on my mountain bike 2/3s of the ride was on dirt.

     PM   3 easy miles after dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.001.000.000.005.00

     The morning temps have been real nice lately [usually 50s] even though it hit 90 yesterday afternoon. This morning I ran 2 miles just under 8:00 pace. Then 2 miles of fartlek [ running 1/4 around 6:00 pace followed by 1/4 a little under 8:00 pace] then 1 mile at 7:56 pace. The faster 1/4s felt harder than they should. I'm planning to run the 15k Freedom Run on the 4th and I've done very few tempo or speed miles so it will be interesting to see how it goes. Overall pace for 5 miles was 7:35.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     Went for 20 miles on the mt bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

     Went for a 5 1/2 mile run this morning. Kept the pace easy to get ready for tomorrows race. Threw in 6 or 7 x 15 second pickups. Overall pace 8:27.

Race: Blacksmithsfork Freedom Run 15K (9.3 Miles) 00:59:43, Place overall: 25, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.009.300.000.0010.80

     I left the house this morning at 5:30 to head down to Hyrum for the race. I wasn't sure what to expect because I've been running mostly slower miles lately nursing a sore hip that I've had on and off problems with for a long time. In the last month and a half I have only run 2 miles faster than 6:30 pace and only 8 miles under 7 min. pace. I was hoping to beat last years time of 59:32. This is the 4th year I've been running and racing and I have set a new  PR in each race I've repeated. I was a little worried about this one because I had gotten in a few more tempo runs last year and was a little better prepared.

     I started out with a 6:17 mile which was about what I wanted. Miles  2 through 5 were 6:21, 6:18, 6:19, 6:11. Somewhere  in mile 6 I caught up to a guy that's been in my age group that I've never been able to beat [finished 2nd to him last year in this race]. I didn't feel like I could pick it up anymore to get by him and just hung back. Finished mile 6 in 6:23. There is a big hill about 1/2 mile long [and steep] that starts the last 1/4 of mile 7 and the first 1/4 of mile 8. I continued to run just back of the other guy up the hill and until about halfway through mile 8 I finally passed him. The pace was getting tougher and I finished mile 9 in 6:23. I was watching my pace on my Garmin and figured I was around 10 seconds faster than last year. The last .3 miles came out to .35 on my Garmin and I ran it at 5:58 pace. Unfortunately last year my Garmin had this stretch at .32 and I ran it at 5:42 pace. So between the Garmin error [or the way I took the tangents which is difficult at times because of the lineups of cars trying to get past the runners] and the much faster kick I made last year, I lost 21 seconds from mile 9 [on my Garmin] to the finish which made this years time for the race 11 seconds slower than last. However there is usually always a good tailwind for a few miles of this race and today there was none. In fact there was a slight headwind some of the way which felt good in the heat but doesn't do much for your time. I was a little bummed about not beating my previous time for the first time. I know at my age it is going to start happening at some point. 

     When I got home I was looking at the results. In comparing to last year's results, I found there were 10 runners that beat me last year and ran again this year. On average their times were 1:36 slower this year [not including] the wheelchair racer who was 7 minutes slower. Only 2 were faster [one by 6 seconds and one by 34 seconds] but nobody else was within 49 seconds of their last years time. So I felt like 11 seconds slower was pretty good. I also finished 6 places ahead of last year overall with 128 more runners in the race. Seeing this made me feel much better. So all in all I'm happy with the results and my hip felt fine. Hopfully I've still got a few years of PRs left in me.

Comments
From Kelli on Sat, Jul 04, 2009 at 19:57:32 from 71.219.89.21

Those are some great results! I am glad you feel better about it now. And that HILL is a killer!

From redrooster on Sat, Jul 04, 2009 at 21:23:40 from 71.219.135.124

Dave, great to meet you in person finally, you ran an awesome race today, with the lack of wind a 59:30 is amazing, you really did great, second to Keith (and he always wins!). Looking forward to joining you next year for this race, and hope to see you at some other upcoming races! Good luck with the marathon training, stay healthy, Scott

From Robert on Sun, Jul 05, 2009 at 09:54:03 from 67.41.243.121

Great job Dave! Keeping the daily training easy, consistent, and pepper in a little speed work. More PRs will come.

From Cody on Sun, Jul 05, 2009 at 22:34:38 from 67.161.250.22

Dave-

Solid race! I would definetly say this year the weather made the course slower. Way to take out your rival too! Good to see you again. Keep up the good training.

From Jon on Mon, Jul 06, 2009 at 10:04:52 from 138.64.2.76

Nice job, Dave! Given your relative lack of fast running, like you said, and the missing tailwind, I would say this is a better race than last years. Good work.

From jeffc on Mon, Jul 06, 2009 at 11:20:20 from 167.207.128.101

Dave..Great report and race! Congrats on getting past your competition and finishing hard. Glad to hear the hip didn't give you any problems. From all the facts, it sounds like last years and this years races were at the very least equivelant efforts even though this year was slightly slower.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

     Went for a 30 mountain bike ride mostly on dirt. During the ride I had 2 deer feeding along the side of the road. They watched me as I passed them at thirty yards. I looked back after I was about 100 yards past and one of them was running after me. I couldn't figure out if it was curious or what. It was gaining on me quickly and I pulled my cell phone out of my pocket and was trying to get it set to video with one hand while I was riding. The deer came right up along side me at 10 to 15 yards away like she was racing me. I should have sped up and tried to hold her off as long as I could but was still trying to get the cell phone camera on. She got just ahead of me then cut across in front of me and off toward a ravine. I've had deer run to cross the road in front of me before but this one came from so far behind it was kind of crazy. 

     I had my foot start hurting Sunday night on the bottom outside edge from my heel to mid foot. It was still a bit sore so I decided to skip the PM run I was planning. Besides that I spent the day digging up a 10" irrigation main line that  blew out. It was about 5 feet down through mucky clay and cattails and no way to get a backhoe near it, so I had to hand dig and repair it which took all day and I was exausted. Maybe that helped my decision to skip the run also.

Comments
From jeffc on Wed, Jul 08, 2009 at 11:42:09 from 167.207.128.101

That story about the deer is crazy, I've never heard of such a thing! Sorry to hear about the foot. Way to be cautious and not push it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Had some more irrigation work to finished up first thing this morning when it was a nice 48 deg. by the time I got things up and going to where I could leave it for a run it was almost noon and 82 deg. Bummer. I ran 7 miles at an easy pace testing my foot which was still a bit sore. It didn't get any more sore during the run. 8:50 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     Took it easy again this morning. Ran 8 miles at 8:33 ave. pace. My foot felt much better today and hopefully will be a non issue by tomorrow.

     PM  Easy 6 miles after dark. Threw in 4 15 to 20 second pickups toward the end. The moon came up big and bright as I was finishing. Ave. pace 8:45.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

      I did a 30 mt bike ride this morning mostly off pavement. It was 46 deg to start and I though I might have to wear a sweat shirt but with the sun shining I new I would just have to take it off in a mile or two. I did a lot of climbing in the first half and into the wind. The last big 3 mile climb had a lot of headwind and was quite fast coming back down [36,37 mph]. When I see what it takes for me to go 30 mph [either strong tailwind or downhill or both] it's hard to imagine averaging that speed on the flat. Lance Armstrong's Astana team just averaged over 31 mph on their 24 mile time trial Tuesday. The last 10 miles of my ride I should have been enjoying a nice tailwind but as it commonly does here after the sun starts to warm things up it switched from a north wind to a south wind. For some reason I really ran out of energy with about 5 miles to go and I hadn't been riding all that hard.

      Was planning to do a PM run but it was after 11 before I could have gone and I bagged it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

     I ran 9.5 miles this morning at a very easy pace. I started out the first couple of miles running around 8:20-8:30 pace and just didn't feel good. I slowed to around 8:45 for a mile and still  felt drained. After 3 miles I was thinking about just cutting the run short. I decided to just slow down to a pace my body wanted to run no matter how slow and after another mile that drained feeling was gone. It was a nice cool and calm morning and very pretty up around the reservoir. I was enjoying this easy pace enough that I actually ran farther than I had planned. I also took 3 short breaks. I didn't pay much attention to my Garmin but after getting back I noticed that a lot of my miles were in the 9:30-9:40 range. I may have to start throwing in a few more miles at that pace. I've been trying to figure out why I've been so worn out the last couple of days [I really bonked on yesterdays bike ride too].  We had so much rain in June that I never had to irrigate. Now it has been dry and I've been moving irrigation pipe twice a day since last Thursday. I end up walking an extra 3 or 4 miles a day doing this and lifting and carrying a lot of sprinkler pipe. I also spent most of the day Monday digging up a blown mainline. I've had an extra 5 or so pounds I would like to lose and as of Wed morning I found I had lost 4 lbs just since last week when I last weighed. I thought it may just be dehydration from the heat but I've been careful to drink plenty and still weighed the same yesterday and today. I think maybe I've been too busy to get in some of the in between meal snacks I normally eat. I've also not been getting enough sleep. Then you throw in last Saturdays race and I think it's just been too much all at once for my body to recover and adapt. I'm trying to make sure I get plenty to eat and really listen to my body on my next few runs. Hopefully I'll have my energy back soon.

9:13 pace

     PM 2 miles slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.001.000.000.000.0015.00

     At the beginning of my run this morning I only felt a little better than yesterday morning. Coming up on 4 miles I was deciding whether to turn back. I have a water stash there and stopped for a drink. I was feeling a bit better so decided to go on. I was feeling more back to normal so I went 7 1/2 miles out past the reservoir on a dirt road before turning back. I averaged 8:19 pace for the first 8 miles. I picked it up the next 3 miles and averaged 7:48 pace. Then 7:27 for the next 3 and 6:58 for the last mile. 7:33 average for the last 7 miles. Overall pace for 15 miles was 7:57.

Comments
From jeffc on Mon, Jul 13, 2009 at 11:15:29 from 167.207.128.101

Way to stick with it this morning. Hope that feeling of fatigue passes and that you had a nice restful weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     I felt very good this morning and just did a nice easy 8 miles. I would have liked to have gone 10 but I had to get back to get my son off to his first scout camp and I didn't quite start my run early enough. It was a little warmer morning at around 60 deg. but not too bad.

8:11 pace

     PM   Ran 6 very easy miles after dark. Just ran what felt very comfortable without looking at my pace. The temp at 59 felt very good. It's amazing how much cooler it felt than this morning when the sun was shining at almost the same temp.

9:17 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.0016.0022.00

     Took a longer mountaint bike ride this morning. It was 45 deg at the beginning this morning and almost needed a sweatshirt but a very nice morning. I did the loop that takes me across to Treasureton where I hit hwy 34 then over to the Bear River then the 14 miles down the Onieda Narrows to hwy 36 Then back up 34 to Winder Res road then across and back home for a little over 48 miles [about 70% on dirt roads]. Beautiful ride down the narrows. While riding past Maple Grove Campground, the trees were filled with the smells of campers cooking breakfast. It made me very hungry.

     PM   Ran 6 easy miles mostly over 9:00 pace. Did 4 or 5 15-20 second pickups the last 2 miles. 8:50 pace overall.

Comments
From jeffc on Wed, Jul 15, 2009 at 11:30:11 from 167.207.128.101

That ride sounds simply awesome! It's cool that you live so close to the mountains and campgrounds so you can experience the sites and sounds of camping whenever you want.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.009.000.001.0011.00

     I went out and did some up hill and down hill tempo miles this morning in Weston canyon. After a 1 mile warm up I ran 3 miles down the canyon at 6:31 ave pace. After a 4 min break I ran the 3 miles back up at 7:24 ave pace. Another 4 min break and then back down at 6:23 ave pace. I picked up a headwind the  last 3 miles. Then I rode my bike [I had stashed] back up. Overall pace for 9 miles was 6:45.

Comments
From jeffc on Thu, Jul 16, 2009 at 11:05:37 from 167.207.128.101

Great job on the hill training this morning. Those are some fast paces.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.0010.0016.10

     Woke up with a sore back this morning. We had our first church softball game last night and the other team didn't show so we took turns at batting practice. It's the first time I have swung a bat all year and since it wasn't a game was swinging for the fence every time. I landed a lot of them right at the fence but couldn't quite get one over. I guess I should have known this wouldn't be the best thing for my back. I took some ibuprofin and went on a 30 mile mt bike ride this morning and it's feeling a lot better now. I guess we'll see how tonight and tomorrow go.

     PM   Went for a 6 mile run just under 9 min pace. It was 91 deg at 6 pm when I left after being 47 deg this morning. That's not unusual here in the summer. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 10 miles slow.

Comments
From Kory on Fri, Jul 17, 2009 at 14:00:26 from 134.50.89.33

Slow is good. Sometimes we need to keep our feet out there for along time without worrying about pace.

Great mileage this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.505.000.000.000.0017.50

     I wanted to get out early for a 17 mile run but I had to spend a couple of hours moving irrigation pipe first thing so I didn't get away until 7:30. It was still 55 deg which was great, but quickly warmed until it was 78 deg by the time I was done. Good thing I have some water stashes along the way. I averaged just under 8:30 pace for the first 3 miles then picked it up a bit and averaged 7:46 pace for the next 9 miles. With 5 miles to go I picked up the pace a bit more and averaged 7:10 for the next 2 mi. The last 3 I ran in 7:02, 7:05, and 6:47. Ave pace for last 10 miles was 7:22. Overall pace for 17mi was 7:40.

     That put me over 90 miles for the week which is a big jump but it was mainly a jump in biking miles. They rescheduled  the Cache Valley Biathlon for Aug 15th so I figured I'd better start upping my cycling mileage now. I'm supprised I felt as good as I did today after the extra cycling this week and I didn't have a lot of energy on yesterdays run so I was pleased with how today went.

Comments
From jeffc on Sat, Jul 18, 2009 at 16:51:32 from 24.253.105.252

Move pipe and then run 17.5 miles....you are the man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 8 miles this morning. I was still feeling Saturdays run a bit so I just ran as slow as it took for the pace to feel easy. Some early miles were as slow as 9 1/2 min pace. Some later at 8 1/2 pace. Pretty morning with the lake so calm the reflection of the trees and mountains was like a mirror. It would have made a nice picture. Ave pace 8:55.

     PM 2 miles after dark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.0011.0017.00

     I had a busy morning and wasn't able to get out until after noon with temps approaching 90.  I went for 32 miles on the mountain bike about half on pavement and half on dirt. I took an extra water bottle and pushed the pace pretty good. The heat doesn't get you as bad on a bike because you're creating your own wind. I had one three mile climb though where there was just enough wind at my back to make no breeze at all. I had so much sweat dripping from my helmet and forehead that in seemed like it was raining on my quads as I pedaled. felt good to go back down into the breeze. 

     PM    Ran 6 miles late. Finished at 11:30. Ran fairly easy pace first 3 miles then did 4 x 35-45 second pickups then 1/4 mile at 5:40 pace on the way back. Overall pace was 8:05. Very dark night with no moon.

Comments
From jeffc on Wed, Jul 22, 2009 at 11:13:14 from 167.207.128.101

Before I read the last sentence, I was thinking it is probably pretty dang dark out there at night. Do you run with a head light or do you have street lights? I would be afraid of what might be waiting for me in the night.

From Dave S on Wed, Jul 22, 2009 at 17:23:32 from 4.254.229.95

Other than a couple of dairies that have lights and our church, there really is just whatever light come from the houses and there is only about 10 of them I go by. If there is a moon I don't take a light but when it's real dark like last night I carry a little flashlight about the size of your thumb [I've got a headlamp but prefer the small flashlight]. I mainly use it on the dirt road portions of my run where there may be rocks or pot holes. I usually just run without any light on the paved parts which may not always be smart in case a rock or something was laying in the road.

You run in the dark all winter what do you use?

From jeffc on Wed, Jul 22, 2009 at 18:16:57 from 167.207.128.101

I live in an area where there are street lights the whole way. I pretty much run right in my neighborhood anyway and there is plenty of light there. If we do venture out of the neighborhood in the dark there is one section we run in that has no lights and I don't like it at all. We used to go run at a state park near Vegas called Red Rock and that was always a bit scary, even with the headlamps.

From Dave S on Wed, Jul 22, 2009 at 18:51:09 from 4.254.224.74

We went out to Red Rock 3 years ago in February when the weather was nice and did some hiking. It was beautiful and looked like a nice place to run especially if you wanted to do some downhill/uphill and it was light.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

     Ran an easy 5.5 miles with a few striders thrown in. 8:19 ave. pace.  I was planning a short easy run yesterday also but never made it out. I decided rather than do another late run, I'd go for the extra sleep. I'm running the Des News 10k tomorrow so it was a good day to take off from running.

Comments
From Huans32 on Thu, Jul 23, 2009 at 18:20:41 from 138.64.2.76

Right on Dave. I will have to look for you at the race. And most likely we will be running around the same pace so I will look for you. Good luck tomorrow.

From redrooster on Fri, Jul 24, 2009 at 22:36:37 from 71.219.140.125

good to see you today Dave and nice run. if you can get me your email address I will send you the group picture of all of us at the finish! Scott

From Dave S on Sat, Jul 25, 2009 at 21:00:13 from 4.254.226.50

I'd love a copy Scott. I'll send you a private message.

Race: Deseret News 10K (6.2 Miles) 00:38:16, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.800.006.200.000.0011.00

     I went down to salt lake Thursday afternoon and the temperature was over 100 deg. I spent the night at my parents house in Sandy and when I got up at 4 AM the temp was 78 deg. I'm used to Our Cache valley mornings in the 50s. After I got to the race I  warmed up for 1.6 miles. I got lined up about 5 min before the race was supposed to start and I was just dripping sweat already in the middle of the big crowd of bodies. The race started about 10 min late and it felt so good to finally get going and get some air moving as some space was finally created between runners. The first 2 miles have the most downhill and I hit those in 5:52 and 5:53. My 3rd mile was 6:20. There was some uphill on this mile but also enough downhill that it shouldn't have been this slow. Mile 4 was 6:15. Mile 5 was 6:11. During mile 6 the race turns east and goes uphill the last 5 blocks. On this part I was feeling pretty good and passed several other people. This mile was 6:24 and my last .2 [.22 according to my Garmin] I ran at 5:57 pace. This was my first 10k so it was a pr. I'm pretty happy with how it went but I think I could have kept miles 3,4,and 5 all under 6:10 which would have kept me under 38 min. I ran into some other Cache Valley bloggers after the race Jon, Cody, and Scott. I talked to Mark  and met Adam. It was a fun race and I'd like to try it again [especially if it were 10 deg cooler]. After watching some of the first marathoners come in I ran 3.2 back up to the start to get my car. I was surprised how fresh I felt running back to the car and figured I must not have run the race quite as hard as I could have.

Comments
From Adam RW on Sat, Jul 25, 2009 at 17:14:45 from 155.101.152.103

I second the 10 degrees cooler remark. Nice to meet you and looking forward to next year.

From Jon on Sat, Jul 25, 2009 at 23:10:51 from 75.169.150.167

It was good seeing you again yesterday. Nice job even with the high temp. Are you doing TOU 1/2 or TOU marathon?

From redrooster on Sat, Jul 25, 2009 at 23:42:50 from 71.219.156.139

nice run Dave, and glad we could all meet up at the end. We did well putting two Cache valley bloggers in the top 10 of our age group! I think I will sign up for the TOU half, hope to see you there.

From Dave S on Sun, Jul 26, 2009 at 22:01:22 from 4.254.225.2

Yes I am planning to run TOU half. Probably see you guys there.

From jeffc on Mon, Jul 27, 2009 at 11:20:18 from 167.207.128.101

That's a great time and now you have a 10K PR to try and improve on. Can't believe the temp was 78 at that time of the morning, that is just nasty for up there.

From Matt on Mon, Jul 27, 2009 at 12:23:04 from 65.121.71.253

Dave,

Great Race! You are putting in some great mileage. We will have to find each other before a race sometime. I'll have to tell Kent we know each other. I will be at TOU as well but I have promised my wife to run it with her.

From Sasha Pachev on Mon, Jul 27, 2009 at 15:23:42 from 64.81.245.109

This is very encouraging. Shows you can run a good marathon with proper training, just a matter of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.003.0015.00

     I didn't get to bed last night until after 1am and after being up since 4 am I was extra tire and slept in until 7:30 this morning. Then I had to move pipe so I didn't get out on my run until after 10 o'clock and the temp was already to 78 and climbing. Same temp as yesterday but it feels a lot warmer when the sun is up high. I felt surprisingly good this morning. Felt no sign that I had even raced the day before. I was getting pretty thirsty in the heat and was looking forward to the water stash I have 4 miles out. I got there and my water was completely empty. I guess I had forgotten to get back up to refill it. Oh well I have another one 6 miles out and was really looking forward to that one. I got there and it was empty also. I must be losing my memory. I usually remember when these need to be refilled. Now I'm really thirsty and the temp is probably around 86 or 87 and I've got 6 miles to go to get home. I felt real good and felt like running faster but wanted to keep it somewhat of a recovery run. I didn't feel quite so good though the last couple miles [probably from becoming dehydrated]. Overall pace for 12 miles was 8:12.

     PM   Rode 10 miles on my road bike. Pushed the pace pretty good.

Comments
From jeffc on Fri, Jul 31, 2009 at 11:21:50 from 167.207.128.101

What's up Dave? Haven't heard from you all week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     Ran 11 easy miles in the morning then headed to Salt Lake in the afternoon to my parents 50th wedding anniversary. We stayed for the night to catch our plane in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     We caught a plane for Pennsylvania this morning out of SLC. Never got a chance to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.120.000.000.001.008.12

     We arrived at the Farmhouse in northern Pennsylvania last night. The 150 acre farm has not been farmed for the last 50 or more years and has turned back into forest as have most farms in the area. It is about 2000 ft elevation. It has been in my wife's family for about 200 years and it now belongs to her parents who live about an hour away but spend a lot of their summer there. I love running there through the tunnels of trees and past a number of ponds and small lakes. There is a lot of wildlife from bullfrogs and newts to deer and bears. I saw a bobcat and a bear on the same bike ride last year. This is also where last year on my first run here I fell and tore my hamstring. I figured I'd rather avoid that this year. I have a favorite loop I like to run that is around 2 1/2 miles. About 3/4 of a mile is paved and the rest dirt. Nothing is flat with a couple of the larger hills being about 1/4 mile long and one climbs over 100 feet. On this first run there I just did 3 loops for 7.12 miles at 8:16 ave pace. This time I finished safely.

     Later I took a short 3 mile bike ride.

Comments
From jeffc on Tue, Aug 11, 2009 at 17:27:47 from 167.207.128.101

Man that farm sounds amazing. I am envious of your annual trip to Pennsylvania. Glad to hear you made it through your first run safely. Since I am posting this comment over two weeks late I already know that you made it through the rest of your runs without injury as well....good thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.005.0015.00

     Ran 4 laps at the farmhouse and added another 1/2 mile to make it 10 miles. 8:07 ave pace.

     15 miles on the bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     We spent the day in New York City seeing some sights. We had some heavy rain hit us midway through the day. We had wanted to spend some time at Central Park so when the rain got lighter we headed to the park. I decided to run around the park. I took off in what I was wearing which was cargo type shorts with pockets full of everything from a wallet and change to a cell phone. I was wearing some older running shoes and I did have my garmin. My shoes and socks were already completely soaked. The rain was lightly falling at times which kept it nice and cool. I went once around the main road where the Olympic trials were held. That would be a pretty tough marathon course with all the little hills and it amazes me how good of times some of the guys ran at the trials. After once around the big loop I ran a smaller loop. It's a great place to run and a lot of fun. My overall ave pace for 8 miles was 7:31. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     

Didn't get a chance to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

     Got in a 15 mile run today at the Pennsylvania farm. I ran the same hilly loop. I started at an 8:30 pace and increased to about 8 min pace over the first seven. I averaged 7:49 pace for the next 8 miles. 8:04 pace overall for 15 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.001.007.00

     Went for a 3 mile bike ride at the farm before leaving for Milford Pa where my wife's parents live. Later I got in a 6 mile run through the town of Milford.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     We went to the beach in New Jersey. Later we headed down to Philadelphia where we spent the night. We wanted to go to the Phillies game that night but the tickets sold out several days in advance. My step daughter and her husband paid 50 bucks for some scalped tickets [$40 seats] and went anyway. Never got time for a run but I felt beat anyway from spending a lot of time in the ocean. 

Comments
From redrooster on Fri, Aug 07, 2009 at 14:44:02 from 129.123.3.31

hey sounds like fun! did you get that picture of the running group I emailed to you? There is supposed to be some 5K in Nibley sometime, do you know when? are you planning to run it?

From Dave S on Fri, Aug 07, 2009 at 15:03:23 from 4.254.228.226

Yes I got the picture. Thanks it looks good. I hadn't heard anything about the 5k in Nibley. I'm planning to do the Cache Valley Biathlon next weekend in Wellsville.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.001.001.000.000.006.00

     I ran  6 miles on the treadmill at the hotel in Philadelphia in the morning. Started out with a 9:10 mile and sped up each mile. Last 2 miles were 7:12 and 6:33. Overall ave pace was 7:52. We spent the rest of the day visiting some tourist attractions including doing the "Rocky Balboa run" up the steps of the museum then caught our plane for home that evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     Back home this morning I ran 10 miles at 8:14 ave.

     PM   4 miles at 8:56 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

     I rode 30 miles on my road bike this morning. I'm planning to do a biathlon a week from tomorrow and figure I had better try to get in a couple of good rides since I haven't been on the bike much the past 3 weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

      I ran 20 miles this morning for the first time since last October. First thing this morning it was 45 deg and raining hard. I waited a couple of hours and the rain got very light and the temp up to 52 deg. Perfect for a long run. I wasn't able to run the dirt roads that I usually take because of mud so I ran down the highway. There are two big mile long hills that climb about 300 feet that I had to run both on the way out and back. I ran the first 8 miles at 7:58 ave pace. Then the next 12 at 7:42 ave pace. Overall ave pace for 20 was 7:48.

Comments
From redrooster on Mon, Aug 10, 2009 at 23:46:51 from 71.219.130.162

nice pace on that long run, geez, you are going to kill me if I do the half...maybe I should wait til next year. I wonder if Keith and Wade are running it?

From Dave S on Tue, Aug 11, 2009 at 15:08:40 from 4.254.230.120

After seeing how fast you ran Des News 10k on very little training. And then another 5 weeks training before TOU 1/2 I doubt I could even come close. Do you think you're going to run it?

From redrooster on Tue, Aug 11, 2009 at 18:35:35 from 71.219.130.162

Dave, yeah I signed up today. I am feeling pretty good about it right now, my foot doesn't hurt too bad, shin seems OK, and I am getting in some good interval training.knock on wood...

looking forward to seeing your report on the wellsville biathlon. I want to get into some biking as well, maybe I will look to do that next year. I did the run leg with a bike partner a few years back but think it would be fun to do the whole thing (though I need a decent bike I guess..)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.100.000.000.000.0012.10

     I was surprised that I didn't feel any lingering effects from Sat tough run when I went out this morning. Even though I felt like going faster and farther I wanted this to be a recovery effort and  I forced myself to keep the pace slow . I ran 8 miles at 8:38 ave pace.

     PM   Ran a very easy 4 miles at  10 PM. It was very dark until the moon came up on the last mile. 8:51 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.008.7015.70

     Went out on the road bike this morning for 26 miles. Hammered pretty good for about 12 miles of it.

     PM   Went for an easy relaxed 7 mile run. Got out a little earlier while it was still light but the temp was still 84 deg. A nice breeze kept it from getting too bad. 8:45 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.001.000.0010.00

     AM   Ran 10 miles. The first 4 miles at 8:16 ave pace. Then 6 miles at 7:39 ave pace. On the last 4 miles I ran the first 1/4 of each mile at around 6:05 pace since I haven't run hardly anything under about 7:30 pace since the Des News 10k almost 3 weeks ago and I have a 5 mile race as part of a biathlon this weekend and just wanted to get the legs moving. It felt hard. Overall pace for 10 miles 7:54.

Comments
From Robert on Wed, Aug 12, 2009 at 16:33:03 from 71.34.181.138

Hi Dave - I've been out of touch lately with the blog. I see you have a biathlon this weekend. Good luck! I've always wanted to try one of those since a tri is out as I sink like a rock in the water.

From Dave S on Thu, Aug 13, 2009 at 13:02:16 from 4.254.226.2

Good to have you back. I figured you must be taking a break after your 50 miler but it looks like your mileage is right back up there already.

I know what you mean about the swimming part of a tri. I always thought I was an ok swimmer but after a couple of laps I'm hanging on the side sucking wind. I guess if I did one I'd have to swim most of it on my back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.005.0012.00

     7 very easy miles this morning. 9:03 pace.

     PM   15 mile mountain bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

     Morning 6 slow miles. 8:28 pace.

     PM 6 miles on the road bike in a 30 MPH wind.

Comments
From Kelli on Mon, Aug 17, 2009 at 18:37:25 from 71.219.64.200

I love to read about 8:28 being slow!!!

TOU is next week, I hope you hit that goal! Best of luck!!!

From redrooster on Wed, Aug 19, 2009 at 00:45:07 from 71.219.123.203

aha, now I know what I need to do to keep up with you at the half. 1:25. let's be sure to touch base at the start, I have to try to keep you in my sights as long as I can. I doubt I can run a 1:25, but this is my home turf so i guess I have to at least try. But I am guessing more like 1:27 for me this time. I need more long runs, that is where I am hurting.

From Dave S on Thu, Aug 20, 2009 at 16:06:41 from 4.254.230.191

C'mon Scott, I read your blog. 6:30 pace is practically a jog for you. I doubt you'll be keeping an eye on me unless you keep looking back. LOL. I'll look for you at the start.

Kelli, thanks I can use any luck I can get.

Race: Cache Valley Biathlon (21.5 Miles) 01:22:05, Place overall: 7, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.005.000.005.5011.00

     When I got up this morning to leave for the race it had been raining during the night but had stopped and was perfectly calm and around 50 deg. Perfect race conditions. As I made the 45 min. drive to the other end of the valley I got into a lot of heavy wind. Not so good especially on the bike. When I arrived there were also a few raindrops starting to fall.  About 20 min. before the race was supposed to start it started raining hard. I didn't see one person out warming up and I didn't either. I just couldn't get excited about going out in that downpour. The race director was trying to give us some last minute instructions with everyone huddled under the pavilion but everything he said was completely drowned out by the roar of rain hitting the roof. When it was time to start it wasn't fun to take off my sweatshirt and head out into the cold and rain in shorts and short sleeves. We took off in the rain and I was completely soaked and cold right off the bat. There seemed to be a lot of standing water right off that soaked my shoes and socks. My hands were freezing and I realized I hadn't put any gloves out in my transition stuff for the bike ride. That first mile I really didn't feel like running at all but after about 1.5 I started to warm up and felt better. I tried to keep the effort hard but not too hard so I would have something left for the bike which is actually where the most time is gained or lost. The race is a loop course that you run twice so the direction you are running changed several times so headwind verses tailwind or crosswind changed several times which kept my splits a bit uneven. Splits for the first 4 miles went 6:22,6:18,6:24,6:28. The last mile I had mostly tailwind. I usually don't kick at the end of the run in a biathlon and when I turned the corner into the parking lot I could see the clock was still at 30 something so I took off a bit faster to break 31 min. I got to the clock at 30:57 or 58 but the timing mat and barriers had been changed around since the start and I had run around the wrong side and had to go back around to cross the mat. It got me at 31:02 but I'm saying I was under 31min. The last mile was short. I had it at .92 miles on my garmin at 5:30 [5:58 pace]. Overall pace for 5 miles was 6:17. I was about 58 seconds in transition if I add in the 4 seconds I lost getting across the mat. I had to decide in transition whether to put on the jacket I had left there but was feeling warm now even though it was still raining. I didn't want the extra wind drag so I went without it. The bike part started out with a tailwind and not too far into it the rain stopped. The bike part goes 16.5 miles on an out and back course. With about 2 miles to go before the turn around the tailwind got harder and I was really flying. Unfortunetly I soon had to turn back into a much stronger headwind.The whole way back I felt like I was just crawling. I normally get passed a lot on the bike but until the last mile and a half I had passed 3 people and had not been passed myself. At that point I had a guy about half my age with twice my bike go by me. After he got about 5 or 6 bike lengths on me [you are not allowed to draft] I could see he had used a lot getting past me and I was able to keep him from getting away any farther. When we got closer to the finish I started coming up on the side of him. He kept looking back and trying to hold me off but I continued to gain on him. I was right even with his back wheel as we were closing in on the finish and still slowly gaining. The race officials do not want you racing this last bit across the line as it is an open course and finishes in a bit of a crowded area. they want you to take care of it out on the course and then cruise in the last bit. I decided I had waited a little too long and backed off and cruised in but I think I could have gotten him and he said afterward that he thought I had him.

     I beat last years run time by almost a half a minute but my overall time was 1:30 slower. I really wanted to break 1:20:00 and figured when I finished the run faster than last year I had it but that wind really kicked my butt. It must have slowed everyone else a lot too. I finished 7th overall. Up from 17th last year. I was only 3rd in my age group which includes 40 to 49. I have two of the better racers in my group with Keith Anderson and Mark wallace. Even though my time was slower than last years I'm sure I had a better race. After it was over I headed to Southern Utah for 5 days of bowhunting.

Comments
From redrooster on Thu, Aug 20, 2009 at 18:19:52 from 129.123.3.31

awesome! You ran the course two minutes faster than I did when I partnered with someone, and then you biked as well. We have to figure out what to do with that Keith guy.... maybe let some air out of his tires?

anyway great job, I want to do it now, sort of.

From Dave S on Thu, Aug 20, 2009 at 18:28:35 from 4.254.230.191

As bad as Keith beats me in the run, he seems to beat me double bad on the bike. You'll have to come do it next year. It's a lot of fun. At least when the weather cooperates.

From jeffc on Fri, Aug 21, 2009 at 11:32:50 from 167.207.128.101

Great job Dave...sounds like an experience to remember. Hope this isn't a sign of things to come at SGM this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

      Bow hunting in southern Utah this morning I did about 2 1/2 hours of hiking. I went for a 12 mile run in the heat of the day starting from camp at 8550 feet elevation and running 6 miles down the dirt road to around 7500 feet then back up. 7:33 easy pace going down and 8:37 pace for the 6 miles back up which was a harder effort. 8:07 overall ave pace for 12.

     More hiking that evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

      Another 2 1/2 to 3 hours of hiking this morning covering a lot of ground. I went for the same run in the afternoon but turned around at 4 miles this time for 8 miles total. The first 4 miles dropped about 700 feet and I ran a 7:31 pace. The next 4 back up I ran at 8:43 pace.

      Not much hiking this evening mostly sitting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.009.000.000.0010.00

     I went out this morning and did my West Canyon run. My wife dropped me off up the canyon and then parked the car at the bottom while she walked up. I ran a 1 mile hilly warm up in 8:02 and then started a 3 mile tempo down the canyon averaging 6:19 pace. After a 5 min. break I ran back up the 3 miles at a similar effort at 7:24 pace. After another 5 minute break I headed back down. It had been perfectly calm all morning but now I had a strong headwind which slowed me quite a bit. After about a mile I really started to bonk and it was tough to maintain a decent pace at all. I finished that 3 miles at 6:43 pace. I'm not quite sure why I ran out of steam. I did feel good on the first 2 intervals. This might be a bad sign for the half next week. Hopefully it just had something to do with all the extra hiking I did this week or the biathlon 5 days earlier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 recovery miles at 8:38 pace.

Comments
From redrooster on Fri, Aug 21, 2009 at 15:23:15 from 129.123.3.31

you are looking really good for the half. maybe we can try to run together for some of it, though I may not have the stamina right now to run a strong full race. Let's be sure to meet at the start somewhere, I will look for you. Scott

From Dave S on Fri, Aug 21, 2009 at 20:14:50 from 4.254.228.184

Sounds good to me. I'll be sure and look for you there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

     I ran a 20 miler this morning. The legs felt a bit heavy in the beginning and I wasn't sure how it would go so I just tried to run a pace that felt good. Started out around 8:30 pace and after 7 miles my overall pace was 8:17. I actually started feeling a bit better at this point and my pace picked up without thinking about it. I averaged 7:42 pace for the last 13 miles. Overall pace for 20 was 7:54.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles this morning at a relaxed 8:33 pace.

Comments
From redrooster on Mon, Aug 24, 2009 at 15:44:11 from 129.123.3.31

did you read Jon's discussion post about the tou half? It looks like it has quadrupled in size in 3 years. I ran it last in 2006 and don't think there were more than 5 or 6 hundred. Now it is 2000. If I had known I probably wouldn't have signed up, I am not really into big crowd races, I liked the local flavor back in 2006. I could just as easily have my wife drop me at the hydro park and run home and save 30 bucks. Maybe we should start our own competing FRB half.

From Dave S on Tue, Aug 25, 2009 at 12:37:00 from 4.254.230.2

Wow, that's crazy. Isn't that about what they get at the TOU marathon? I guess we'll just have to start near the front and outrun everybody.

From redrooster on Tue, Aug 25, 2009 at 16:06:11 from 129.123.3.31

yeah, it is going to be really crazy. I will be surprised if they start less than 30 minutes late. and yes, we will have to be sure to get near the start, as there is no order for lining up, and even walkers will be packing in up front at the very narrow start (one lane of the road). kind of a mess but oh well, good for the race overall I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     My back was a little sore yesterday during my run. Then it became more sore throughout the day. The day before I stepped in a hole unexpectedly and twisted awkwardly trying to catch my balance. My back hurt when it happened but felt better soon afterward but it seems like I have had my back flare up before after this type of thing. I skipped my PM run yesterday and doubt I will run today. I did go for a 20 mile mt bike ride this morning. My back felt about the same afterward. I hope it gets feeling better quickly with TOU half coming in 4 days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.5010.50

     This morning my back felt better than yesterday morning but when I tried running a little ways it was giving me enough pain I decided the benefits of a short run didn't outweigh the risk of making it worse or even delaying the healing with the TOU half coming up in 3 days. I got on the mountain bike again and felt like I had a lot of energy. I went 31 miles pushing the pace somewhat hard for a lot of the ride. The riding caused a little less soreness than yesterday but both days it felt no worse after finishing. It's very unlikely that I'll do any running again today

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.000.000.000.002.30

     My back felt a lot better this morning so I decided to try a short run. The pain wasn't bad but just enough that I didn't want to risk making it worse so I only ran 2.3 miles and I will see how it does throughout the day. I may try another short run later if all goes well.

Comments
From redrooster on Thu, Aug 27, 2009 at 19:33:56 from 71.219.137.198

Dave, sorry about the back, best to take it easy, you have all the physical conditioning in place so consider it a long taper. do you need me to pick up your packet or anything friday? Scott

From Dave S on Fri, Aug 28, 2009 at 11:30:51 from 4.254.225.180

Scott, I was planning to pick it up Saturday morning but if you wanted to pick it up tonight that would be great. It may save me from a large line in the morning.

From Dave S on Fri, Aug 28, 2009 at 15:43:38 from 4.254.224.144

Scott, my wife is going to be down in Logan today and if she is down there past 5:00 [when packet pickup starts] she is going to pick mine up then.

Thanks Dave

From redrooster on Fri, Aug 28, 2009 at 15:52:29 from 129.123.3.31

Dave, sounds good, I didnt realize there was pickup Saturday morning as well, so if your wife doesnt get it today it is probably easier for you to get it tomorrow morning than for us to try to find each other with 2000 people milling around. wil look for you at the start, Scott

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.001.000.000.006.00

     My back felt much better this morning so I decided to test it before the race tomorrow. I ran 6 miles fairly easy and took a short break after 2 and 4 miles. The last 2 miles I did some fartlek running 4x1/4 miles at 6:20-6:25 pace. My back felt pretty good. I felt it slightly more during the faster running but not too bad. Hopefully it will behave for the rest of the day and for tomorrows race.

Race: Top of Utah Half Marathon (13.11 Miles) 01:25:06, Place overall: 36, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.0013.100.000.0014.10

     I got up at 4:15 this morning so that my wife and son and I could get away by a little before 5 am to make the 50 minute drive down to Providence. There was a very long line of cars backed up and not moving clear out to the highway and down the highway to catch the buses at the finish so we drove on up to the start line and my wife dropped me off there. I warmed up for a mile then waited for the race to start. It was about 20 min late starting probably because it nearly doubled in size [since last year] to over 2000 runners. 

     The race started and I ran the first mile in 6:16 which is about where I wanted to be on these first few canyon miles. I felt like I didn't have a lot of energy and the pace felt too hard this morning. I slowed to 6:26 for the second mile and 6:25 for the 3rd. My back went out on me last Monday morning and I wasn't able to run all week until Friday when I did a 6 mile run. This may have had me a little stale. Mile 4 was about the same in 6:26 but then miles 5,6,and 7 were better at 6:18, 6:14, and 6:14.  Just out of the canyon during the 7th mile my wife and son [who I didn't expect to see until the finished ] surprised me by being there and cheering me on with posters they had made that morning after dropping me off. That was a nice boost.   Now out of the canyon miles 8,9,and 10 were 6:34, 6:33, and 6:40. The first half of mile 11 is pretty flat but then all uphill on the second half. This was 6:49. The 12th mile climbs the whole way and I hit it in 6:56. I would have been happy with 1:26 time for the race but really had a goal of 1:25. With my slow start I had kind of given up on 1:25 but at this point I realized I might be close it I could run a good last mile. I ran mile 13 in 6:19 then the final .16 [according to my garmin] at 5:28 pace. The clock at the finish said 1:24:48. Great ! But then I checked my garmin and it said 1:25:06 which is what my official time ended up which put my average pace at 6:29.  My Garmin read long [13.16]. Probably because we were told to stay on the right side of the road and that windy canyon road gets measured by the tangents. This is my first time for this race. My only other two 1/2 marathons were both Painters half so this is a PR of nearly 4 min but definitely a faster course. I was pleased though that as lousey as I felt the first few miles, I didn't really feel that worn out in the end. Hopefully that will be a good sign for St George. Another plus was my back didn't bother me much during the run and was only mildly sore afterward. We'll have to see how it feels by Monday. All in all I'm happy with the result and was 3rd in my age group behind speedy Scott Ensign and Bill Cobler. Just wish I had shaved 6 seconds somewhere to get that sub 1:25. I guess that just gives me something to shoot for next time.

Comments
From melosh on Sat, Aug 29, 2009 at 21:12:48 from 4.254.225.253

good job!

From Jon on Sat, Aug 29, 2009 at 22:54:50 from 75.169.142.116

You were real close to sub-1:25. Nice work! Glad your back was ok and that you set a huge PR. Congrats, Dave.

From Steve Piccolo on Sat, Aug 29, 2009 at 23:55:19 from 97.112.254.49

Nice job, Dave! That's an excellent time. Hey, your parents are in my ward in Sandy. Great people. I guess athletic ability runs in your family.

From redrooster on Sun, Aug 30, 2009 at 00:01:05 from 71.219.137.198

Nice race Dave, I was just lucky I could tag up with Carol to take me down the canyon. I am still not sure what the correct times were for me and Bill, the chip timing appears to have been messed up. But a good day anyway, look forward to seeing how you do at TOU, wish I was running that, maybe next year!

From Kelli on Sun, Aug 30, 2009 at 15:06:42 from 71.219.64.200

Oh, so close!!! You did a great job and that mile 11 barely slowed you down, impressive! Mile 11 is so hard.

From paul on Sun, Aug 30, 2009 at 15:32:36 from 75.162.205.122

Great job, congrats on the PR!

From Dave S on Sun, Aug 30, 2009 at 18:51:25 from 4.254.228.85

Thanks for the comments

Steve - Isn't it a small world. I remember visiting my parents ward a year or so back and being introduced to a running husband and wife sitting in front of us. May have been you?

Scott - glad you were able to have such a great race.

From Steve Piccolo on Sun, Aug 30, 2009 at 22:36:44 from 97.112.254.49

Hi Dave. Probably wasn't me because I was 20 pounds heavier and wasn't running at the time. I'm trying to think who it could have been...

From Adam RW on Mon, Aug 31, 2009 at 23:00:36 from 98.202.223.65

Awesome PR! and good placing. I agree this is a good sign of things to come in St. George.

From jtshad on Tue, Sep 01, 2009 at 12:40:45 from 204.134.132.225

Great race and congrats on the PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 9 miles this morning and took it fairly easy. I didn't feel too bad from Saturdays race just a little quad soreness. My back had almost zero pain which made me happy. It was a little sore Sat. evening and Sunday but felt fine today. Overall pace 8:28.

    PM   1 easy mile

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.007.0013.00

     Went 20 miles on the mountain bike this morning. Felt very fresh and rode fairly hard.

     PM    Ran 6 miles after dark. I didn't feel any muscle soreness at all from Saturdays race but didn't have a lot of energy. Hammering on this mornings ride may have had something to do with that. So I just ran an easy 9:11 ave pace and that felt pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles this morning up around the reservoir. Not a lot of snap in the legs so I just kept it easy. Overall pace was 8:27

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.751.250.000.000.009.00

     Same 9 mile run as yesterday. I had a lot better energy this morning. Kept most of the run fairly easy paced. On the was back I did some fartlek  with 3x1/4 then 1x1/2 at around 6:45 to 6:50 pace with 1/4 recoveries. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

          Ran 7 miles this morning. I've kept all my miles this week easy to make sure I recover good from the half last Saturday. I plan to run a 20 miler tomorrow and then hope to get in a couple of good mileage weeks before starting to taper for St George.

Comments
From Cal on Fri, Sep 04, 2009 at 13:03:04 from 66.133.117.3

You're running strong and looking good for a great SGM.

That was an awesome time in your 1/2 marathon race.

From Dave S on Fri, Sep 04, 2009 at 19:26:19 from 4.254.224.93

Thanks, It looks like you've been getting in some great mileage. What kind of time goal do you have for SGM ?

From Cal on Tue, Sep 08, 2009 at 10:33:02 from 66.133.117.3

I'm planning to hang with the sub-3 group as long as possible. It's an ambitious goal for me, but giving it a shot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

     I ran 22 miles this morning with all but 4 miles of it on dirt. It was a nice morning starting at 50 deg when I left the house and overcast and 67 deg when I finished. I started a little slower and averaged 8:11 pace through the first four miles then averaged 7:39 for 18 miles. It really went pretty well but the by the last mile I was really ready to be done. Overall pace was 7:45.

Comments
From redrooster on Sat, Sep 05, 2009 at 13:49:48 from 71.219.136.195

thats a really good pace for an "easy" run of 22 miles. You are way up on the mileage board! I am betting you can go under 3 hours at tou or St George with no problem.

From Steve Piccolo on Sat, Sep 05, 2009 at 16:37:48 from 66.60.123.63

Nice run! Are you going to join the 3:00 group at St. George?

From Dave S on Sat, Sep 05, 2009 at 21:35:44 from 4.254.228.252

Scott, I wish there was another category for miles between marathon pace and true easy pace. Of course 20 milers are never easy regardless of pace anyway.

Steve, I'm thinking I'll start out with the 3 hour group and see how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     9 miles at a relaxed easy pace. I was hoping to get in a few more pm miles but never got the time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Same run as yesterday morning. It felt like fall in the air with the temp at 38 this morning. 8:27 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.709.000.000.001.0012.70

     Went over to Weston canyon to get in some hill running. I ran the 3 mile stretch down the canyon 3 times to get in some more downhill miles. After a 1 mile warm up in 8:07, I ran the first 3 mile interval at 6:55 ave pace. This stretch of road drops 400 feet in 3 miles and I had quite a bit of headwind blowing up the canyon. I drove back to the top in about 5 minutes then ran the next 3 miles at 6:46 ave pace. This time I rode my mt bike [that I had hidden] back to the top in 13 minutes then ran the 3rd  3 mile interval at 6:42 ave pace. I did a .35 cool down and my wife [who had walked up the canyon while I was running] picked me up. Overall pace for 9 miles was 6:47. 

     PM     Went out after dark to run 4 miles. Had to quit with less than 1.5 because of knee pain that suddenly came on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.008.0011.00

     I went for 24 miles on my mt bike this morning. Afterward I tried running again. Everything felt fine for 2 miles then that pain came in my left knee again. Yesterday in the last 1/2 mile of my MP run this pain suddenly came on but after about 100 yards it went away and felt fine the rest of the day until last nights run. I'm not sure what is going on with it. It will feel 100 % normal then after running a couple of miles it will suddenly start to hurt and hurts even after I stop running and start walking. But if I squat down in a deep knee bend it completely goes back to normal. Then if I start running again it is fine until I get about 1/4 mile and the pain comes back. The pain is on the front and to the inside of my knee. I'm wondering if there is some fluid that is getting in the wrong place and when I squat it forces back out. Not sure? 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I'm not sure what to do about my knee? I'll probably skip running today and then not sure what I'll do about my planned 20+ miler tomorrow. It feels fine until I have run a few miles so it's hard to know until I get into the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.0010.0014.20

     Now this is starting to scare me. I had hoped that after a 3 mile day Thursday and yesterday completely off that this little knee thing would go away. I had already scrapped my long run for this morning but I thought maybe I could get in 8 or 10. After 2 days off I had loads of energy and was really ready to go but after 2 1/2 miles I started feeling this slight discomfort in the same part of my knee. I stopped and did a couple of squats and it went away like it does and I went just over a mile further but it came back and it was getting worse so I quit my run and walked 2 miles home. It is just like IT band syndrome how it comes out of nowhere after a few miles and quickly gets bad enough that you can't run on it at all. The difference is this is to the inside of my knee and it doesn't go away as soon as I slow to a walk like ITBS does. But it does instantly go away when I squat to the ground with a deep knee bend but returns quickly after running a little ways. Any ideas with this welcomed. 

      After my run I had to go help with a service project moving rocks [large and small] from an elderly womans yard. Just what I need for my ailing back. After that I left at noon for a 30+ mile mountain bike ride so I could get some kind of a workout. My knee was actually slightly sore riding the last couple of miles but feels good as new as soon as I quit. I had an orthopedic doctor look at my knees a few months back when I had a lump that turned out to be a bakers cyst. At that time he was looking at my x-rays and said my knees looked perfect so I would doubt it is a cartilage problem. I only got in 37 running miles this week [not counting bike miles] which is about 33 less than I was planning.

Comments
From Steve Piccolo on Sat, Sep 12, 2009 at 12:51:14 from 66.60.123.63

Sorry to hear about your knee. The fact that it stops hurting after you squat like that is strange. It's almost like something is moving out of place. I wish I knew what to say to help other than that rest might help. Maybe orthotics if you haven't already tried those.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.200.000.000.007.009.20

     Tried running again with the same result this morning. It felt fine for 2 miles then  slight discomfort started which quickly started to get worse. This time I quit running right away rather than trying to milk another mile or so out of it to see if it would go away like I did on the last 2 runs.  This time I stayed a little closer to home and only had 3/4 of a mile to walk home. It seems to hit so consistently just beyond 2 miles which seems to be just the point where I'm warmed up. It's so frustrating to be in by far the best marathon shape I've ever been in and have to just sit back and watch that fitness go away day by day with no end in sight. It's been 5 days and hasn't improved at all. Even if I do make it to the marathon, this is the type of thing that if it starts to come on during the race I'm finished right there.

     Rode 20 miles on the mt bike after I got home.

Comments
From Steve Piccolo on Tue, Sep 15, 2009 at 20:02:12 from 66.60.123.63

Dave, I'm wondering if your symptoms would suggest that you have runner's knee or patellofemoral pain syndrome. Here's a page that explains it: http://www.med.umich.edu/1libr/sma/sma_patellod_sma.htm

Does that sound right? Or are the symptoms different?

From Dave S on Wed, Sep 16, 2009 at 00:00:45 from 4.254.228.228

Thanks for the suggestion. I had looked into that but my pain is to the side of my kneecap [inner side] and I believe that runners knee pain comes from under the kneecap. I saw an orthopedic surgeon today and hopefully got something figured out that will work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.002.000.000.009.00

     I went in to see an orthopedic doctor today about my knee. I decided just before I went that I would run a couple of miles on it so he could see any swelling that might be there. I started with an out and back to the house warm up mile in 7:35. Second mile I figured I'd pick up the pace and make the most of it since I only seem to be able to run 2 miles. I ran that in 6:29 and my knee hadn't started hurting yet so I did a 3rd mile in 6:15 and it was still okay. Maybe I just need to run faster. The doctor said I have plica syndrome. After checking out the x-rays he said my cartilage and ligaments looked good and told me to take ibuprofen and go ahead and run. I hadn't been taking Ibuprofen for this yet because I didn't want to risk more damage. He seemed to figure ibuprofen would get me back running all the miles I want without doing any damage.

     PM I was able to run 6 miles.

    

Comments
From jeffc on Wed, Sep 16, 2009 at 14:55:31 from 167.207.128.101

Well, I guess that's good news from the doc. Hopefully the IB helps with the inflamation, swelling and pain. I too am on the IB for the rest of the way. Hopefully I can ween myself off by the last week of the taper, I hate to race while taking the stuff.

From Steve Piccolo on Wed, Sep 16, 2009 at 18:08:10 from 155.100.161.11

Great news.

From redrooster on Wed, Sep 16, 2009 at 18:14:43 from 129.123.3.31

Dave, take care of that knee, ibuprofen is your friend. are you doing TOU and St George or just St. George?

From Dave S on Thu, Sep 17, 2009 at 18:22:07 from 206.54.113.250

Scott, I'm just doing St George if I can even get down there healthy enough to run it.

From redrooster on Thu, Sep 17, 2009 at 19:04:30 from 129.123.3.31

Dave, sounds like you will be OK, just be very careful. just drop the miles, time to taper anyway. I have come to the conclusion that high mileage isn't healthy for many of us, especially us old guys. Too many risks. I refuse to run more that 60, maybe 70 tops miles a week even if I decide to do Mesquite marathon. Instead I am going to focus on quality runs, and maybe more crosstraining (kicking, spinning) as well. Speaking for me anyway, there is no way I can run 75-100 mile weeks. Don't have the time or the desire. And I don't really think the increased benefits are worth the risk. If I get hurt training for this marathon, that is it for me, I can have just as much fun running 10Ks and half marathons, and the cardiovascular benefits are just as good. The other option will be to transition to trail running, a logical thing for us to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.0013.000.000.000.0017.00

     I took ibuprofen this morning before my run and took off planning to run 8 or 10 depending on how I felt. After 4 miles at about an 8:20 ave I picked up the pace and It felt pretty good and my knee wasn't bothering me so I decided I would turn it into a long MP run. 7:31, 6:56, 6:55, 6:48, 6:48, 6:50, 6:56, 7:00, 7:04, 7:00, 6:53, 7:08, 7:00. My knee held up real well except on a couple of steep downhills it quickly got sore to the point I had to walk down the rest of the way and stretch it out and then it was fine. The first half I felt real good but with 6 miles to go I started feeling low on energy. I was going to do 18 miles but my hip started getting sore so I quit after 17 miles and walked the last mile to be safe. I did stop a few times during the run to stretch or drink and walked down those 2 short hills that I didn't time.I was pretty worn out at the end. Average pace for the last 12 miles was 6:56. For 13 was 6:59. Overall pace for 17 miles was 7:18.

Comments
From jeffc on Wed, Sep 16, 2009 at 14:56:33 from 167.207.128.101

Sweet run Dave. Take it easy on that knee though, don't be killing yourself at this late stage of the game.

From Cal on Wed, Sep 16, 2009 at 15:56:25 from 66.133.117.3

Sounds like a nice improvised run and great pace. Way to go.

I hope your knee stays healthy for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     My knee held up great after yesterdays run. My diagnosis was plica syndrome which is basically some nonfunctional tissue in the knee that gets irritated when it rubs against the knee. The ortho told me to just take ibuprofen and go for it and it should eventually take care of itself with no risk of damaging anything other than the tissue that's already irritated. After missing last weeks long run [I was hoping to get in 2 more before SGM] I figured getting one in yesterday would give me a good chance to get in another early next week if I decided to. Unfortunetly at the end of my run my hip started getting sore and I walked the last mile. After the run everything felt good most of the day but that evening my hip flexor area started getting sore and is quite sore today. I have never had this problem before, it just came out of the blue. It is feeling better this afternoon but I'm skipping today's run [I don't think I could if I wanted anyway]. I haven't had any experience with this so I have no idea how long this might take. If it's not one thing it's another.

Comments
From redrooster on Thu, Sep 17, 2009 at 19:10:01 from 129.123.3.31

I get the same hip problem, linked to the IT band. Just our bodies telling us enough is enough. But there are some good exercises for the hip that will help alot. lie on your side and do leg raises, hold 10 seconds, 3 x 10-15 reps, then the same with clamshell leg raises. And add a theraband to both for resistance. I can show you how if you want. Very very helpful for the IT and hip.

From Dave S on Sun, Sep 20, 2009 at 20:42:06 from 4.254.225.248

Thanks for the info. This pain is actually on the front of my hip [hip flexor area] but I have had IT problems in the past so I'm sure those exercises would be good for me to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     The front of my hip felt much better today. At least I can walk without pain. Pretty sure I wouldn't get far running though so I didn't try. Certain moves still hurt. I went for a 20 mile bike ride on dirt road through the elk refuge at Jackson Wyo. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.800.000.000.000.001.80

     Still in Jackson my hip was feeling a lot better so I tried some easy running. I got about a mile and a half without any pain at all but Started to feel it a bit after that so I quit right away. I was hoping to get in another bike ride but couldn't find the time. That makes 2 very poor weeks in a row right when I was planning 2 of my most intense weeks.

Comments
From Cal on Mon, Sep 21, 2009 at 16:11:25 from 66.133.117.3

How is the knee today?

From Dave S on Mon, Sep 21, 2009 at 17:42:15 from 4.254.225.140

My knee seems to be great while taking ibuprofen but I guess I really haven't been able to test it lately because of my new hip problem that won't allow me to run 2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.200.000.000.0010.0013.20

     After 2 more days with Sunday off completely, I had high hopes for today's run. Everything has been feeling great while not running. I got a mile and a half into my run and the hip pain came back. I kept running a little ways but it quickly got a lot worse and I could tell there was no way I was going to get very far so I quit right then. I was really hoping for at least 5 or 6 miles. I had even taken 800 mg of ibuprofen 1/2 hour before the run for my knee. Maybe that's not enough time to kick in? So I walked back to the house and went for a 30 mile mt bike ride with a strong north wind blowing. The pain is right at the front of my left hip, right where the hip flexor is shown in the diagrams I have looked at. It is also near where the top of your quad muscles attach to the hip. 

    PM  Hip felt so good I tried running again but only made it 1.3 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.400.000.000.007.008.40

     Tried running again this morning. Once again everything felt great and ready to go for about a mile and a half. Then the pain comes on and quickly gets bad enough that I have to quit. Frustrating. It's been 6 days now and I haven't made much headway. With only 11 days to go something is going to have to happen fast. I may just have to skip running altogether for a couple of days.  Rode 20 miles on the mountain bike. 

Comments
From Cal on Tue, Sep 22, 2009 at 14:37:24 from 66.133.117.3

sorry to hear about your continued pains. that's really frustrating this close to a big race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Went bowhunting elk this morning. I wore my garmin just for fun and ended up hiking about 4 1/2 miles on steep terrain. While climbing my heart rate gets to the upper 130s, about where it would be running around 8 min pace. I found a nice bull. I couldn't ever get close enough for a shot but it was fun watching him trying to keep the smaller bulls away from his cows.I'm going to go back tonight and see if I can find them again. No running today but maybe the hiking is good cross training. My hip or knee never bothered me and I didn't take any meds.  

      PM  Took my son  with me and went back where I left the elk this morning. We got right in close on the big bull. We had him within 40 yards for probably 20 min. on the other side of some trees and brush screaming and bugling at us but wouldn't quite step out for a shot until it was just a bit too dark to shoot. Then he stepped out right above us.

Comments
From jeffc on Wed, Sep 23, 2009 at 17:48:37 from 167.207.128.101

If you get that big bull tonight bring me some elk jerky to SGM. LOL! Hope you keep getting some quick and good healing from now until the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     After last nights excitement with the elk my son didn't want me to go back after them without him so I took him with me this morning and went back after them into the same area. We got out of there last night without spooking them so figured we'd be able to find them again. Sure enough we found them and had a good idea where they were headed. We were able to get ahead of them and hide up. It looked like a perfect setup as the first cow elk came around the hill 30 yards above us. Then five other cows all following the same path in good range as we could hear the bull bugling right behind them. We were just sure he would follow right behind them and I was about to get a great shot. When he finally came around the hill, he had climbed about 20 yards higher up the hill and came around just out of my range. I hunt with a recurve bow which is much more primitive than todays bows and my effective range is only about 35-40 yards so I passed on the shot but it sure was exciting. We hustled out of there and I was able to get my son back to school before 1st period was over. 

     I'm going to take another day off from running and hopfully my hip will be better tomorrow.  I've only run twice [more than 1 or 2 miles] in the past 2 weeks and as of Mon morning I had gained 5 pounds. The 3 day vacation eating restraunt food last weekend didn't help. I've been carfull with my eating this week and with a couple of good bike rides and all the hiking the last 2 days I've been able to drop 3 lbs back off.

     PM   Hunting again. More hiking.

Comments
From Steve Piccolo on Thu, Sep 24, 2009 at 23:18:24 from 66.60.123.63

I really think you're going to have a great run still at St. George. Hopefully you'll get the hip feeling better soon. The rest can help you.

From Dave S on Fri, Sep 25, 2009 at 16:13:42 from 4.254.231.225

I hope you're right. Right now I'm just hoping I can run it at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     Elk hunting this morning and did quite a bit of  hiking over steep terrain. After getting home I tried running again after skipping the last 2 days. I made it past the 1.5 mile mark for the first time without having to quite but decided to quite at 2 miles to play it safe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.400.000.000.0010.0012.40

     It was time to test the hip again this morning after 2 days of no running and 2 miles yesterday without a flareup. I was really hoping to get about 4 miles and I felt so good for 2 and just ready to run, but at 2.4 the pain started to come back and I quit right away. Bummer. I took off on my mt. bike and went 30.3 miles. The route I took climbs almost 1000 feet over just under 15 miles [11 miles on dirt] from my house to the summit on the highway above Treasureton.  I've never made it from my house to this point in under an hour and as I was on the last 2 miles of the last climb I realized it was possible and really started to hammer. I was out of the saddle almost the entire climb and hit the top  in 59:57. I got off my bike and nearly puked. I was surprised that I had good energy for the next half of the ride. I expected to really bonk after going so far into the red at the end of that climb.

Comments
From jeffc on Tue, Sep 29, 2009 at 11:07:27 from 167.207.128.101

Sweet ride dude! Always cool when you reach near puke zone, what an animal. Sorry the hip is still giving you grief. Hope it comes together in the next few days for a good run at SGM. There is always race day magic that can pull you through as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     Not much is new. I went out hunting again morning and evening and got in a couple of hours of hiking each time with no pain. I tried a run with no meds after returning from the morning hunt and went 2 miles. My hip didn't flare up but felt like it could soon so I quit before it had a chance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     Went bow hunting morning and evening again and ran my 2 miles again. The orthopedic doc comes to town every Tuesday so I went to see him again. After looking at x-rays and checking out my hip, he determined it was an inflamed hip flexor and felt that with a large steady dose of ibuprofen along with some prescription strength anti-inflammatory cream between now and then that I should be able to give it a shot without doing any permanent damage.

Comments
From Cal on Wed, Sep 30, 2009 at 16:21:13 from 66.133.117.3

That sounds promising Dave. I hope that does the trick for you and you can still run your best.

From Dave S on Wed, Sep 30, 2009 at 16:31:58 from 4.254.229.105

Thanks Cal, I may still be joining the sub 3 group at the start but it may not last very long.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

     Today was the last day of the hunt and when my alarm woke me up early the wind was whipping and rain was pelting the windows hard so I didn't go out. Before seeing the doc yesterday I had pretty well decided the marathon wasn't going to happen but we decided since we had rooms and time off we would go down anyway for a short vacation. We had been wanting to do the Zion Narrows and this is supposed to be a good time of year for that as well as some other hikes in the park. After talking to the ortho I have a little hope of still attempting the marathon. I started on the meds yesterday afternoon and ran 3 miles this morning and felt pretty good. I'll have to see what the next couple of days bring.

     PM   Went for 15 miles on the mountain bike just before dark. Felt good to just get out and go for an hour instead of my runs latley that only last about 16 minutes. I think the next 2 days I'm not going to do any more running biking or hiking just popping lots of meds and hoping to get my hip flexor as rested as possible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     No miles today or tomorrow to rest my hip the best I can before Saturday. I don't think I have as much confidence in being able to run the marathon as my orthopedic doc does and before going to him on Tues I had pretty much decided I wasn't running Saturday. My wife and I decided we were going down either way and doing some hiking in Zions if I didn't run [or if I don't end up running very far]. I'll have no way of knowing if all the anti-inflammatory meds are working until I'm a few miles into the marathon because everything feels normal. So I guess I'm going to give it a shot. The doc doesn't feel like I can do any permanent damage so I guess the worst that could happen is having to quit at mile 3 and catching a ride to the end. I don't think I would walk it out if I have to quit way early. I'd save it for hiking with the family in Zions. I plan to start out with the 3 hour group and see how it goes for a bit. I felt pretty confident about a sub 3 hour 4 weeks ago after TOU half. My times from my last 2 races [TOU 1/2 and Des news 10k] both had me running St George at 2:56:57 on Sashas race predicter. My training has been so poor the past few weeks that I'm sure I have lost some fitness. I've only been able to run more than 2 1/2 miles 5 days out of the last 4 weeks and 14 days out of the last 6 weeks. I only had one full week of running in the past 6 weeks and that was 4 weeks ago. Hopefully my biking and hiking has kept me from losing too much fitness but the running muscles haven't had much use latley. If my hip holds out I'm quite confident I can PR. I should still be in better shape than I was last year when I ran 3:14 into that huge headwind. Last year I wasn't able to run until the last 4 weeks before the race. Kind of the opposite of this year. Good luck to everyone running Saturday.

Comments
From redrooster on Thu, Oct 01, 2009 at 15:44:32 from 129.123.3.31

good luck Dave, once this is over, for better or worse, the season is a wrap,and you can take a well deserved break!

From jeffc on Thu, Oct 01, 2009 at 16:44:31 from 167.207.128.101

Good luck Dave. Hope to see you down there. I hope those injuries hold up.

Race: Saint George Marathon (26.22 Miles) 03:05:21, Place overall: 203, Place in age division: 29
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

     I went into this race with a lot of doubts. My training had gone well this summer until 6 weeks ago. Since then it kind of fell apart. I only had one week out of the last 6 that went as planned. I was only able to run more than 2 1/2 miles 14 days out of the last 6 weeks and only 2 days in the past 3 weeks and that was 2 1/2 weeks ago. . On my last real run my hip flexor came up very sore and kept me from being able to run more than a mile and a half at a time. Last Monday I could still only run 2 miles before the pain would come on and quickly intensify. I finally had to admit to myself that this race wasn't going to happen. That was tough. I talked to my wife about it and we decided to go down anyway for a short vacation [since we already had a room and time off] and spend some time hiking in Zions park. We have an orthopedic surgeon [specializing in sports medicine] that comes to town once a week. I decided as a last ditch effort to go see him and was able to get in on Tuesday. I figured I was just wasting money because I was sure I was just going to be told to go home and use the R.I.C.E. method. After checking me out and looking at the x-rays, he said the joint and ligaments looked good and nothing torn [I have no pain exept when I run]. He said it was a hip flexor muscle that became inflamed when I run and figured if I got started on a high daily dose of ibuprofen until the race I could give it a try without risking permanent damage. I started on the meds and went out hoping for a decent run the next day but only made it 3 miles before the pain came. I rested it the next 2 days and went down to the race with very low expectations.

     I decided that there was a good chance that I wasn't going to make it more than 5 or 6 miles. If that happened I could borrow a phone at the mile 7 aid station in Veyo and call my wife. She could come in through the back way and pick me up.I let her and my son know that this was a likely outcome and told them I thought my odds of finishing were below 50%. Secretly inside I think I felt it was less than 20%.

     I decided to start out the race with Clyde and Logans 3 hour pace group since that is what I had been training for before everything went south. We took off and I was feeling great. We hit the first 2 miles in 6:50 and 6:44 and I was still feeling great. Miles 3 and 4 we hit in 6:27 and 6:18 and the pace was feeling too fast for me. I was running with Steve Piccolo and we both decided we had better back off the pace a bit and let them go. At this point my hip was feeling good. Somewhere before the 5 mile mark the pain started coming back and by the time I reached 5 miles it was getting bad. We got to mile 6 and it was bad enough it was causing me to limp. I decided at that point I was finished as it just kept getting worse and I knew there was no way. I wanted to walk but decided to see if I could just keep running the last mile down into Veyo. I told Steve I was dropping out at Veyo and the decision was made. Just as you come into town the road levels out and I realized the pain was actually a bit less on the level. It was still pretty bad but had improved slightly. Just enough that I didn't have to favor it. We ran through the intersection in town where I was going to quit and Steve and I exchanged goodbye good luck see you laters but I couldn't stop. The aid station was about 150 yards ahead and I decided I would stop there. The aid station came and went and I was still running. It was just too hard to stop and say it was over even though my better sense told me to. I kept running with Steve up Veyo hill as I kept telling myself what an idiot I was because now I was going to have to walk all the way back to Veyo past all the thousands of runners that were now behind me. We hit mile 8 on the hill and the pain wasn't getting worse so I figured I could at least make the aid station at mile 9 before I quit. We finished off Veyo hill and into the next section of mostly uphill rollers. For the past few miles the pace had been feeling a little to hard. My heart rate was much higher this morning than it was a month ago when my training was good. I had known this for a few miles but I kept pushing on because it didn't matter if I burned out since I would be quitting soon anyway. We went by mile 9 and since it was still uphill, my hip was about the same. Steve and I were still running together and I started to realize that I might be able to do this. Now the problem was I felt totally spent and I had a long way to go. In my other marathons I have always felt quite fresh at the half and sometimes even on to 18 miles or so but I was already feeling terrible. At about 10 miles I told Steve that I was going to slow down. He started to slow down with me. He had been running so strong and I told him I needed to really slow down and he ought to keep going. He went on to have a great run finishing in 3:02. At this point it was still uphill and I slowed way down. People were passing me right and left. This ended up being my slowest mile of the race at 7:39. I stopped at the aid station and stretched and walked for about 1/2  minute before taking off again. I felt very slow and in survival mode already and wasn't paying any attention to my Garmin or worrying about time goals. I was surprised that mile 12 came in at 7:22 after stopping at the aid station at the beginning of the mile. I went through the half in 1:31:15 and my hip was about the same. I got to the big downhill that starts during mile 15 and just like I figured, my hip started getting worse. Back to limping mode. I spent time again at the aid station at mile 15 before finishing the rest of that downhill. It did get feeling better again after it flattened out some but took a lot longer this time. I knew there were only a couple more hills that steep but they were much shorter. My energy level was still low but didn't seem to be getting worse. The next miles 16 through 23, I felt about the same and I spent 20 to 30 seconds at each aid station. After mile 23 the fatigue got worse but I tried to keep the pace from slowing too much. The thought of how happy my wife and son were going to be for me when they saw me coming up to the finish just to see I made it let alone in a good time really kept me going those last 2 miles. As I hit that last stretch some energy came from somewhere and I picked up the pace and passed a lot of people.I ran the last .2 at 6:32 pace and finished in 3:05:21.It wasn't the sub 3 that I had been training for earlier but it's a PR by 9 minutes and I was thrilled with that time under the circumstances. 

1- 6:50

2- 6:44

3- 6:27

4- 6:18   Too fast slowed down

5- 6:39

6- 6:31

7- 6:33

8- 7:22    start Veyo hill

9- 7:20    Finish Veyo then rollers

10-7:12   uphill

11-7:39  Big slowdown mile. Getting passed like crazy. Still uphill gradual

12-7:22

13-7:01      Half in 1:31:15

14-7:15

15-6:48     Big downhill

16-7:02    

17-7:06

18-7:26    aid station stop

19-7:24

20-7:14   aid station

21-6:45

22-7:30   aid station

23-7:18

24-7:02  aid station

25-7:31  aid station

26-7:10

26.25-6:32 pace  [1:39]

In hindsight I think I underestimated my loss of fitness over the past month. I think I must have lost some speed but my endurance was still decent. I had been riding my bike and hiking to try and stay fit while I couldn't run but it's not as good as running. I may have been able to run a better time if I had run the first 10 slower and saved it for the second half. At least I would have felt fresher for more of the race. At 9 miles I already felt like I had done 20. I'm happy with the race and glad I got to meet a few new bloggers in person. I still would like to run a marathon one day fully trained and uninjured. Just once?


Comments
From redrooster on Mon, Oct 05, 2009 at 19:17:43 from 129.123.3.31

congrats on an awesome job Dave, your fitness level really paid off! enjoy some rehabilitating time while you savor a sweet and fast time!! your hip will be back to normal in no time with a couple weeks off. again, well done!

From Cal on Tue, Oct 06, 2009 at 10:50:35 from 66.133.117.3

Dave, great job on the race! That's cool that you were able to keep going and get your PR even after planning to DNF. That late hitting injury in your training cycle was really unfortunate, but you made the best of it. Awesome running.

From jeffc on Tue, Oct 06, 2009 at 12:00:08 from 167.207.128.101

Are you kidding me! Ready to drop out at Veyo and then rip out a 3:05...you are THE MAN! I can't even begin to comprehend the pain you went through, probably far worse than mine. Great job and great report!

From Lyman on Wed, Oct 14, 2009 at 17:05:51 from 170.135.241.45

I just got around to reading your race report. Incredible mental focus and toughness to go through 21 of 21.2 miles in pain and then pick up the pace at the end. You are one tough dude!

From Lyman on Wed, Oct 14, 2009 at 17:07:52 from 170.135.241.45

That is 21 of 26.2...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Spent the night in Mesquite. Had the normal muscle soreness I usually get on the day after a marathon. Going up and down stairs hurts. Hip flexor isn't to bad. less sore than yesterday. It tightened up yesterday after the race once I had stopped running and was sore walking. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Still some muscle soreness [mainly on stairs] but much better than yesterday. Hip flexor very little soreness, just certain moves cause discomfort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Legs are feeling pretty good today and no soreness in the hip flexor under normal activities but I'm sure I wouldn't have to run very far for the pain to come on again. I don't think it's any worse off than it was after it first got sore 2 1/2 weeks before the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     The leg soreness is pretty much gone today. Soreness from hip flexor is gone also [I'm sure it would quickly come back if I ran a ways]. I went 15 miles on the mountain bike. I had good energy and really hammered on the way back.

Comments
From Robert on Wed, Oct 07, 2009 at 21:58:54 from 70.58.141.71

Awesome job in the race Dave! Taker easy, you've earned it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I decided to try my first run since the marathon. Everything has been feeling good but I figured I'd be happy if I could make it a mile before my hip flexor would get sore. I was amazed to end up going 3 miles without it bothering me. That was as far as my longest run 3 days before the marathon and I was on lots of ibuprofen for that run and it started giving me pain at the end. Today no meds and I felt like I could have kept running but decided to play it safe. This is encouraging and looks like I didn't set back my recovery from this hip flexor thing by more than a week or two by running the marathon. 8:07 ave pace.

Comments
From allie on Tue, Oct 13, 2009 at 17:56:41 from 129.123.246.95

nice run. keep it up with the recovery. i've been having hip flexor trouble myself; it can be a beast. looks like you are being smart about it though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     Ran out to get the newspaper this morning and added .2  to make it a mile. At noon I ran 3 miles. My hip flexor didn't give me any problems again [which was my main concern for post marathon recovery] but the plica syndrom [ knee pain] that struck the week before the hip flexor problem, bothered me Monday and today. It started right from the beggining of the runs but never got too bad. When it first struck before the marathon, it always hit just beyond 2 miles but quickly got bad enough that I couldn't run. I took ibuprofen for it before the marathon and that completely took care of it but now it must be aggravated from the marathon. It's nice to know the pain isn't damaging anything but it's very annoying. 

     Congradulations to my Dad who just swept the 4 gold medals in mountain biking at the Hunstman World Senior Games in St George in the 75 to 79 year old age group.

Comments
From Steve Piccolo on Thu, Oct 15, 2009 at 00:14:09 from 66.60.123.63

Way to go to your dad! I'll have to congratulate him when I see him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

      After taking  another 4 days off I went for another run. I ran 3 miles without any pain from my hip or my knee. On the two 3 milers I did last week my hip flexor did good but my knee [plica syndrom] bothered me right from the start. Today everything was good start to finish without meds.  I felt great and would have loved to go for 10 but played it safe with 3. Ave pace 7:48

Comments
From Steve Piccolo on Wed, Oct 21, 2009 at 01:41:12 from 66.60.123.63

Glad to hear it!

From Dave S on Wed, Oct 21, 2009 at 13:14:35 from 4.254.228.57

It looks like you have recovered nicely. I'm jealous. lol. You're going to be ready for a nice 5k next month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.700.000.000.000.002.70

     I went out this morning hoping to run another 3 or maybe 4 miles without pain but today my knee started getting sore at a little over 2.5 miles so I quit at 2.7. I didn't take any ibuprofen this morning. I wonder if I take ibuprofen and run a few more miles, if it would heal faster or slower, than no meds and less running? I was more worried about my hip flexor after the marathon but it seems to be giving me no problems. My knee felt good on Monday's run but got sore that evening while hiking downhill out deer hunting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.001.500.001.500.004.00

     Did a 4 mile run this morning. first 3 miles 7:56, 7:13, 6:26. Then 1/2 mile recovery at 7:07 pace then last 1/2 at 5:45 pace. I took ibuprofen 3 hours before running and had no pain. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     Ran 4 easy miles. Took ibu a couple of hours before the run and everything felt good again. 8:27 pace. That gives me a whole 13.5 miles for the week and a whole 25.7 for the past 3 weeks combined. Whahoo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.100.003.100.000.006.20

          Ran a 6.2 mile run with 4.2 fartlec. 2 miles warm up at 7:40 ave pace. Then 5x1000 at 6:24 ave pace with 1/4 mile rec. at 8:00 pace. 6:35 ave pace for 4.2 miles. This was by far the best run I've had since the marathon and everything felt good. I took ibu. before running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     34 degrees this morning which was 10 deg warmer than yesterday morning. There was a little bit of blowing snow. I started a short run this and my knee was a bit sore so I bagged the run and did a 15 mile mt bike ride. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     Ran 4 easy miles this morning in very windy and below freezing weather. My knee felt good until the last half mile when I felt a very slight pain. 8:28 pace.

Comments
From redrooster on Wed, Oct 28, 2009 at 13:49:27 from 129.123.3.31

you doing first dam run a week from saturday?

From Dave S on Thu, Oct 29, 2009 at 13:55:44 from 4.254.228.226

Scott, I'm planning on it. I'm sure I'll be pretty slow since I'm pretty out of shape. If you don't count the marathon, I've only averaged running 7 miles per week over the past 6 weeks and didn't get in many miles for a few weeks before that. I know I can make it 3 miles so I'll probably run the 5k. How bout you?

From redrooster on Thu, Oct 29, 2009 at 17:03:36 from 129.123.3.31

Dave, I'll do the 10K, but I am still planning on the marathon two weeks after that so I doubt I will go all out. I hate to let Keith down, he likes to beat me fair and square, but this year I doubt I'll even come close to challenging him. Unless you finish the 5K then come back and knock him down for me...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.003.000.004.50

     Ran 1 mile warm up then 3 miles 6:18, 6:26, and 6:17. Then 1/2 mile cool down. I ran about the pace I was planning for the 3 mile tempo run but it felt more like race pace tonight. I didn't feel like I could have run any faster. I can't run very many miles right now so I figure I'll run some of them fast. I haven't been doing much on the bike because it bothers my knee a bit too. I took ibuprofen tonight and everything felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.007.007.50

     Started to run and my knee started to get sore after 1/2 mile so I quit and went on a 20 mile mt bike ride. This ride didn't bother my knee at all. It seems like my knee is doing best  when I run every other day right now

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.001.000.004.50

     Very nice morning with very little wind. I ran 3 miles at 7:29 ave then ran 1 mile all out in 5:35 then 1/2 cool down. I took ibu and my knee felt good again. It doesn't seem to be affected as much by speed as distance.

Comments
From Steve Piccolo on Mon, Nov 02, 2009 at 23:15:33 from 66.60.123.63

That's a fast mile!

From Dave S on Wed, Nov 04, 2009 at 13:54:13 from 4.254.228.3

I haven't tried that in a long time. I forgot how painful it can be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     15 mile mt bike at med hard effort. No ibuprofen and knee felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.001.000.005.00

     This morning I ran 3 miles at 7:46 pace. Next 2 miles I alternated running hard 1 min then easier 1 min. Ave pace for last 2 miles was 6:50. I took ibuprofen but my knee had slight discomfort during the last mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     15 miles mt bike.

Race: First Dam 5k (3.1 Miles) 00:19:15, Place overall: 15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.100.006.10

     This was a perfect morning for a race. It felt slightly chilly until after warming up for 2 miles. By the end it was sunny in the upper 50s. I was feeling a bit out of shape after only averaging just over 8 miles per week [not counting SGM] over the last 7 weeks. This is a loop course that finishes back at the start line. The first mile of the race is all uphill climbing 60 or 70 feet. I ran that in 6:11and didn't feel too bad. I figured that should be my slowest mile and I shouldn't have any problem running under 19 minutes. The second mile is all downhill about the same as you climbed in the first mile and seemed like it should be good for around 15 seconds faster than the first but I actually ran it slower in 6:15. The 3rd mile is mostly flat with only very slight up and down. I ran that one in 6:11 and the final .12 [according to garmin] at 5:24 pace. My lack of mileage the past 2 months must have had something to do with me not being able to keep up a better pace after the first mile. Under the circumstances I was pretty happy with the time and it was good enough for first place in the 40 to 49 age group that I will soon be graduating from. After the race I ran a cool down with Paul [who had an awesome race] back up the course until meeting up with my wife and came back in with her.

Comments
From Steve Piccolo on Sun, Nov 08, 2009 at 17:39:04 from 66.60.123.63

Nice job. That's a great time!

From redrooster on Mon, Nov 09, 2009 at 19:15:10 from 71.219.150.58

nice job Dave, especially coming off such little training with that pesky knee problem. good to see we got the age groups for both the 5 and 10Ks. I was disappointed Keith wasn't there today, maybe his calf is still giving him trouble too?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Ran 6 miles with ibuprofen. Knee felt good until last half mile when very slight  pain began.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

     18.5 mile mt bike ride.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Ran 6 miles after dark. This was the first run in about 3 weeks that I didn't take any ibuprofen. Knee and hip felt good all the way. That is the first notable progress in a while. Hope it keeps up and I can drop the ibu all together and start getting in a few miles again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I went out hunting and did about 3 hours of hiking. It was 8 deg when I left the house but it was gorgeous after hiking up high in the snow when the sun came out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Didn't get out on a run until it was almost dark. The temp was 24 deg and 25 mph wind. It was hard to get excited about getting out in that but after a couple of miles after I was warmed up it wasn't too bad. I ran 8 miles which is my longest run since the marathon and that makes 20 miles for the week which is my longest in a long time. I did take ibu and everything held up fine. 8:25 pace.

Comments
From Kory on Sat, Nov 14, 2009 at 23:28:05 from 134.50.201.18

Good work today. It was cold and snowy hear. Good to see you out and getting a longer run in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.750.000.002.250.006.00

     This morning it was 8 deg but I didn't run until about 10 o'clock when it was a balmy 24 deg. I ran 6 miles with the first 3 at 7:46 pace. I did some fartlecs on the next three miles and averaged 6:52 pace. 7:19 overall pace.

Comments
From Kory on Tue, Nov 17, 2009 at 22:37:48 from 24.116.159.75

Cold cold. It was 14 degrees when I ran this morning. Have any races to run in the future recently?

From Dave S on Wed, Nov 18, 2009 at 13:25:06 from 4.254.225.47

The sad thing is, these temps will just be the average in another month or two. I'm just glad we don't get the wind you guys get up there although the temps do seem to drop a little lower down here.

I ran the first dam 5k a couple weeks ago and thinking about another local 5k this Saturday but not sure. What have you got coming up next?

From Kory on Wed, Nov 18, 2009 at 13:37:50 from 134.50.89.55

Dave S - I hear you about the cold. Even though you don't get the wind it's still about the same experience heading out in it where your at. Great dedication you have.

I'm planning on doing a local 5K on Thanksgiving for fun. Don't know what my speed is at because I haven't done any speed work forever. Good luck Saturday if you decide to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Another cold morning. Ran 8 miles up to the reservoir. My knee and hip felt pretty good other than a slight soreness in my knee the last mile and a half similar to the 8 miler I tried last week.7:48 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     20 miles on the mt bike. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     PM  ran 5 miles at 8:05 pace. No ibuprofen and the knee felt good. It seems to be around 6 1/2 to 7 miles where a little soreness starts.

Comments
From Huans32 on Fri, Nov 20, 2009 at 15:33:37 from 138.64.2.76

Does that knee seem to bother you more on uphills or downhills?? Mine would bother me more on a downhill for some reason. And since I have been icing it after each run and it seems to help mine out.

From Dave S on Sun, Nov 22, 2009 at 23:02:21 from 4.254.224.120

Mine is definitely a lot worse on the downhill but it seems to be improving a lot the past week or two. I have also been icing after each run but probably wouldn't hurt to ice a couple of times per day.

What part of your knee gives you the pain?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Ran 7 miles this morning. This is the first time I've been able to run consecutive days without knee soreness in a while and without ibuprofen so that's a good sign. That makes 26 running this week and 20 miles for the second week in a row. 8:15 pace. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Wasn't able to get out until 9:30 PM. I really didn't feel like going out that late but once I got going it was very pleasant. It was only 15 deg but it was completely calm and quiet and the stars always seem brighter on a cold crisp night. The moon was only a little larger than 1/4 size but it was still so bright I could see my shadow. I ran 5 miles at 8:19 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Another cold morning. I ran 7 miles at 8:16 ave pace. This is the second time I have been able to run consecutive days with no knee pain and without IB. I seem to have turned the corner with this knee thing [plica syndrom] hopefully.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Ran 6 miles at 7:40 pace. Hoping I can get in 30 this week. Last week I couldn't run on consecutive days or over 6 miles without knee pain. This week it hasn't been a problem and that's without ibuprofen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Took Thanksgiving day off from running and traveled down to Salt Lake to my parent's home for dinner. Today I got out for a 6 mile run at an easy pace just before dark. 8:19 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Ran 6 miles at 8:19 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     First thing this morning it was 3 deg. I went at daylight to help put up forms and re-bar for footings on a new house my neighbor is building after hers burned to the ground last month so I didn't run until 2 o'clock when it was still below freezing. I got in 7 miles at 8:10 ave pace. It's supposed to be colder tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     easy 4

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     1 deg this morning at sunup. I went for 7 easy miles at an ave 8:35 pace. The second half felt colder, even though the sun had warmed things a bit, because a breeze started too pick up and the last 2 miles were directly into it. A little added crotch protection is a must when running into the wind when it's that cold and somehow I had forgotten that. I had to use one of my gloves. I'd rather have a cold hand.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Ran 7 easy miles in a light snow. 8:27 AP. My parents and my brothers family came up from the Salt Lake area and we went to the mountains and cut Christmas trees. We got a nice 20 footer for our 2 story ceiling in the great room.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Another 7 miles with a light snow falling. 8:08 ave pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

          Snow and cold again. I went for another 7 miles at 8:29 pace. I saw 5 rooster pheasants on my run today. 3 of them jumped within easy range and the season just ended last week. Of course I don't usually carry a shotgun on my runs anyway.

Comments
From Steve Piccolo on Wed, Dec 09, 2009 at 21:24:48 from 66.60.123.141

Did you see any red roosters? Ha ha.

From Dave S on Thu, Dec 10, 2009 at 12:45:59 from 4.254.227.237

Red, yes. But not "The" Red Rooster but I'll keep an eye out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.009.00

     Ran 4 miles in the morning then did a bike ride in the evening. It was my first ride of the year on snow and some of it wasn't packed. It was only a couple of inches deep but that's enough to really slow you down. I went 15 miles and it took 15 to 20 minutes longer than normal because of the snow. I ended up later than planned and it got pretty dark by the time I finished. The temp was down to 10 deg by then.

      Played basket ball for an hour and a half later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     It was  -12 deg this morning when I left the house for my run. I went 7 miles at an easy 8:32 AP. I had an impressive ice goatee and enough ice on my eyelashes that they kept sticking together. The sun had warmed things to a balmy -5 by the time I was finished. 

     Something  I find interesting. When running a high preformance snow mobile you have to change the jetting to get best preformance at high and low altitude to keep your air/fuel mixture from being too lean or rich because of the more dense oxygen  at low altitude and thinner air up high. The same adjustments have to be made to compensate for high and low temperatures. If your machine is jetted to run well in sub zero temps it will be too rich and bogging down on those warm 50 to 60 deg afternoons in the spring because the cold air is more dense than the warm air. Why dosen't it feel like running at low altitude when running in very cold temps? In fact I think it feels harder. I have read things that say once you get below 40 deg you get slower the colder it gets. Hmmm.

Comments
From Kory on Sun, Dec 13, 2009 at 01:14:50 from 24.116.159.75

I know I'm slower in the colder weather. Nice run in the below zero weather. What type/brand of gloves/mittens do you use in this type of weather. I have Scotts Mittens.

From Dave S on Mon, Dec 14, 2009 at 19:03:47 from 4.254.228.95

I just wear some inexpensive wool gloves. I have a lighter pair and another that are a bit thicker with liners that I think help cut the wind just a little. I don't ever seem to have a problem with cold hands or feet while running. Sometimes I'll take both pair of gloves and switch to the lighter ones or take them off all together if my hands get too warm. I can't wear any gloves that break the wind completely or my hands get way to sweaty. Riding my bike in the cold is a different story. I always start with wind breaking gloves but after warming up good I usually switch to the heavier wool. I have to have some wind coming through or my hands overheat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     I ran 10 miles this afternoon with a lot of snow coming down. Not much wind so it was very peaceful. When I first left the snow was a couple of inches deep and felt very soft and nice to run on but did slow my pace quite a bit. I did a short 3 miles out and back to the house and stopped for what was going to be a few minutes. I ended up eating lunch and not getting back out to finish the run for well over an hour. When I got back out the snow was about 4 inches deep and much slower to run in. I was able to run in car tracks a lot of the way but even that snow was quite loose and my pace was over a minute slower than it felt. I went 7 more miles at an ave 9:20 pace that didn't feel that easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles in the snow. The footing was bad but not as bad as Saturday. The 4 miles I ran off pavement I was able to run in tracks left from a truck with a couple of inches of new snow on top of them. Otherwise I would have been in about 6 inches of snow. 8:30 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Helped out first thing this morning, for about 3 hours, taking down and loading the forms from the foundation we just poured for a new house for a woman in our ward whose home recently burned down. We were back to 7 deg after a weekend of warmer temps after the storm. Anybody that has done any form work knows that it's pretty hard work. I headed out on my run right afterward and felt pretty worn out. The first 2 miles was pretty tough but eventually I got feeling a little better and was able to finish 8 miles. 8:19 ave pace.

Comments
From Steve Piccolo on Wed, Dec 16, 2009 at 03:42:29 from 66.60.123.141

Good job getting out there after a tough morning of service.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 miles at 9:11 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.002.000.000.008.00

     Afternoon run. The temps had warmed to the upper 30s so I went back to the shorts today and decided to keep to the 2 mile stretch of dry pavement that I have to run on and avoid the snow packed dirt roads. I think suddenly running most of my miles on poor footing in the snow  is giving me some sore spots. I plan to get more miles on good footing and try to get used to it more gradually.

     I ran 4 miles at 8:03 pace and felt pretty good so I did a fartlec run for the next 4 running faster for 1/4 and slower for 1/4. Faster 1/4s I averaged about 6:30 pace. Slower 1/4s at 7:46 ave pace. 7:08 pace for last 4 miles. 7:37 average pace overall for 8 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.005.009.00

    Rode 15 miles on my bike mostly on snow pack.

     PM  4 miles easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles about half on pavement and half on packed snow and ice. I strapped on some traction devices [get a grip from Cabelas ] on the snow packed parts and they helped a lot. My miles running on snow though still averaged around a half minute slower pace. AP 8:31

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles this morning slow. I didn't have much energy the first half of the run. I felt better after 5 miles but still kept it slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Did the same 9 mile run again this morning but felt a lot better than yesterday. Still kept the pace pretty easy and threw in a few short striders during the last couple of miles. AP 8:22.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.000.004.25

     Went for a 4 mile run. It was 22 deg with the wind blowing very hard. The first 1/2 mile was directly into the wind on slick snow pack. The wind was blowing so hard that with the poor footing I was over 10 minute pace. It wasn't as bad on the pavement but still slow when running into the wind. I was planning a bike ride but lost motivation with that much wind.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.001.000.000.008.00

     Ran 8 miles. first 4 at 7:40 pace. Averaged 6:57 pace for the next 4 miles which felt pretty tough. Overall pace for 8 was 7:19.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took Christmas day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran 12 miles this morning at averaging 8:08 pace. By the time I ran the temp was up to 14 deg which is warmer than a lot of my runs but there was a bit of fog in the air which caused me to wind up with major frost on the goatee and eyelashes. That is my longest run since the marathon and everything seemed to feel good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles at 7:55 overall pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 10 miles easy pace. Lately every run seems to be cold with crappy air. A storm system is supposed to be moving in tonight. Maybe it will change things up a bit. 8:34 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Went for a 5 mile run. The footing with the snow was worse than expected. I should have worn my screw shoes. I was only able to manage 9:28 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Went duck hunting all day in the cold. I got home and had about a half hour before dark and it was cold and quite windy out and I felt beat so I bagged the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1585.2276.95112.9014.25598.702388.02
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