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Saint George Half Marathon [Painter's]

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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
2006.59178.00112.7551.82172.502521.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I was planning on a 15 miler today. We had to go down to Salt Lake and I was hoping to find the time to run down there. I never got it done down there and when we got home it was 11:30 pm and -14 deg [it got down to -20 last night]. I was tired and didn't quite have the motivation to do it then. So decided I'd do it tomorrow since this was the second day this week I wasn't able to get out.

Comments
From Steve on Mon, Jan 03, 2011 at 21:04:14 from 65.127.208.182

That snow really slows you down sometimes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     I missed 2 days of running last week including a planned 15 miler yesterday so I decided to get in a run today. I didn't get out until after dark and the temp was 13 deg which was about as warm as it has been day or night the past few days. I was running on snow so I just started out slow and easy. I went 13 miles total. My first few miles I was running around 8:50 pace but as I ran it felt like the same effort but my last miles were around 7:50 pace [which is faster than I usually run on snow]. Overall pace was 8:21.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles on snow and ice. 8:36 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 more miles plugging away on the snow and ice. The temp was at -5 deg. When the roads are icy one of my neighbors [an elderly woman] can't cross the road to get her newspaper and mail. If I notice her paper is still in the box I stop and take it over to her. This morning she got a big kick out of all the ice on my beard and eyelashes and had me come in to look in the mirror.  8:33 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.008.000.000.0010.00

     I wanted to do a tempo run today but it's a little hard to find a road that isn't covered in snow. I figured I could go out and run on the highway but I don't enjoy it much with traffic zooming by at 70 mph. I had noticed a gravel road nearby that had strips of dry dirt exposed down most of it from the plow. I guess it doesn't get packed down so much before the plow hits it because it doesn't get much traffic. I ran back and forth on a 2 mile stretch and was able to run on dry gravel for most it. I had to keep switching from side to side to keep hitting the best dry strips. I was probably only running on snow about 15 % of the time. I ran a 2 mile warmup at around 7:30 pace. Then did 8 miles at 6:44 ave pace with a 4 min break at the halfway point. It was a bit tougher than I expected especially the last few miles. It may have had to do with the fact that it was about 15 deg [which actually feels pretty good lately] and running on the gravel is usually a bit slower. Overall pace for 10 miles was 6:53.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I was able to run up the reservoir road today for the first time since it snowed. Somebody finally drove through the snow in a truck and left some tire tracks to run in. The snow is only about a foot deep right now and there isn't any drifting so they were able to make it through. I love running up there in the winter. The sun was shining and it is so quiet and peaceful. Temps were in single digits but I guess that's better than the negatives. 8 recovery miles at 8:56 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Took another run up around the reservoir today. The footing in the tire tracks isn't terrible but it stills seems to slow me down by 30 seconds or more per mile. The uphills are quite a bit slower than that and I get down to around 10 min pace. 9 miles @ 8:57 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

     Went 15 miles and stuck to the plowed roads this time. There is getting to be more strips on the road that are dry. I kept criss crossing the road to catch as many of the dry strips as I could but still ended up with quite a bit of running on snow and ice. Started the run running around 8:40 pace and continued to drop the pace until the last miles were around 7:40 pace. 8:07 overall ave. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Easy 8 mi at 8:48 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.002.008.000.000.0011.00

     Went 11 miles today with 2 miles of warm up then 9 miles tempo. Went up to the gravel road that I used last week where I could find more dry patches to run on. I still had to keep criss crossing the road to avoid as much of the snow and ice as possible. some small stretches I just had to run on the snow. I started out at 7:39, 7:18, and 6:52. I took a short break at the jeep and took of my sweatshirt. next 4 miles at 6:41 AP. 5 min break and then another 4 miles at 6:41 AP. I averaged 6:42 for the 9 miles of tempo and 6:51 for all 11. Just like last week this felt harder than I expected. I was planning to run the last 4 a little faster but just couldn't do it. The fact that it was 9 deg probably didn't help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 mile slow recovery run. 8:55 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     This morning was like a heat wave at 18 deg. I ran 10 miles. Averaged 8:09 for the first 4 miles and 7:46 pace for the next 6. The roads are getting more and more dry spots but still running on some snow [about 10 %]. 7:55 overall pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 miles. 8:52 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.750.002.250.000.0012.00

     I think today was the warmest it has been all winter at 37 deg. I ran 12 miles starting with an 8:40 first mile and averaging 8:22 for the first 6 miles. Then for the 6 miles coming back I threw in some fartlek running 5x1/4 miles and 2x1/2 miles at anywhere from 6:05 to 6:25 pace with recoveries from 1/4 to 1/2 mile between. Average pace for the last 6 was 7:21. Overall ave pace for 12 miles was 7:52.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     This morning we had an extremely strong west wind blowing when I ran so I made 90% of my run north and south to avoid as much headwind as possible. My upwind leg was constantly clipping my other leg as I would bring it forward almost tripping me a time or two. There are a big line of huge cottonwood trees along part of the road that I run down and they frequently lose a few large branches [including some this morning] in this kind of wind. It was a little spooky going through there. Just have to stay on the far side of the road and watch closely. I was taking it pretty easy and then with the wind thrown in, I barley averaged under 9 min pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 miles this morning with around 6 strides thrown in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.501.500.005.00

     Ran 5 miles this morning. Warm up for 1.75 miles at 8:23 AP. Then Fartlek for the rest of the run. 2x1/4 then 2x1/2 then 2x1/4 anywhere from 5:50 to 6:12 pace with 1/4 recoveries at around 7:45 pace. Ave pace for 3.25 fartlek portion was 6:44. Overall ave for 5 miles 7:18. I'm keeping all my runs short this week in hopes of getting freshened up some for Painters 1/2 in St George this weekend. The past 2 harder weeks had left me feeling a bit sluggish. I felt quite a bit better today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     1 hour of basketball

Comments
From Scott Ensign on Mon, Jan 24, 2011 at 13:16:08 from 129.123.3.84

did you run painters half? look forward to hearing about it!

Race: Saint George Half Marathon [Painter's] (13.1 Miles) 01:25:28, Place overall: 47, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.0013.100.000.0015.10

     My wife and I made the trip back down to St George last night and got a good night sleep at the hotel. When we arrived at the race that morning the temp in the car read 32 deg. A little chilly in shorts and short sleeves but it warmed up nicely a few miles into the race. I came to the race this year with higher goals than I did last year. I felt like I was in better shape than last year after running quite a few more miles the last 2 months than what I did last year. My main goal was just to beat last years time of 1:25:24 which was over 3 minutes faster than the year before. I was hoping I could take as much as a minute off of that. 

     The race starts out with a gradual climb for the first 2 miles. A little more in the second than the first. I hit those in 6:22 and 6:31. The 3rd mile was 6:18 mostly down hill with a climb at the end. 4th and 5th continued through rolling hills 6:21 and 6:28. During the 6th mile I was still running a good pace but I wasn't feeling so good and started to fear I had gone out too fast. At this point my average pace was about 6:24 which was on pace for under 1:24 and I was finished with the toughest part of the course but my pace really started to drop off after that. I was at 6:28 pace for mile 6 just coming into the aid station at the end of the mile. I stopped quickly to chug a gatorade then ran up the steep hill to the mile marker and finished that mile in 6:37. The next mile should have been a fast one but I ended up at 6:37 again. Most of the rest of my miles were in the 6:40s. I did manage a 6:28 on mile 10 which was a slight downhill mile and I managed a 6:20 on the 13th mile after really picking it up for the last 1/4 of it. I looked at my watch a bit before the last corner and could see I was going to be very close to last years time. I had already picked the pace up for the last little bit but now I really put it into gear. I came around the last corner hard and kept it up all the way to the finish. Not sure how long the last stretch was but I know the 13 mile marker was a little less that 1/2 way down it so probably a bit less than .2 miles. Finishing time was 1:25:28 so 4 seconds short of last years time. It was a different course this year. I'm not sure if it was faster or slower. It had shorter hills but more of them. I'm quite sure if I would have paced myself better I could have run a much better time. I was thrilled with the time last year so I guess I should still feel pretty good about it.

     I won my age division the last 2 years [45 to 49] and would have won that division again by 20 seconds but I was beat by another guy in the 50+ division and had to settle for second. If nothing else it was a good start to my training for Boston in 3 months.

     Splits:   6:22, 6:31, 6:18, 6:21, 6:28, 6:37, 6:37, 6:43, 6:42, 6:28, 6:40, 6:50, 6:20, 5:00 min pace last .1

Comments
From Steve Hooper on Mon, Jan 24, 2011 at 18:21:21 from 209.33.254.93

Dave, Great Race!! Keep up the good work.

From Steve Piccolo on Mon, Jan 24, 2011 at 19:38:15 from 207.135.129.5

Nice job, Dave!

From Scott Ensign on Tue, Jan 25, 2011 at 15:56:40 from 129.123.3.84

geez you rocked that thing, awesome!!! great time on a real course, better than my best time on a non aided half marathon. we should go down and run the riverton half marathon together. we are still in different age groups, so we could just have fun and run together, if I can keep up with you that is.

From Dave S on Wed, Jan 26, 2011 at 19:59:10 from 4.254.231.200

That sounds fun Scott. I'll have to see how close to Boston it is and how it would fit in. I'm sure I'd be the one struggling to keep though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Still in southern Utah after the race yesterday. The weather was gorgeous and we went on some hikes. Legs felt good other than some quad soreness on the steep downhill but not too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     My right hamstring [the one that always gives me the problems] was a bit sore today. It felt fine after the race and yesterday.  I decided to skip the run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.360.000.000.000.000.36

     My hamstring felt fine this morning so I headed out for a run. I didn't even make it 1/2 mile and it started to tighten up. I decided it wasn't worth the risk of making it worse and walked home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     Hammy felt fine again today but decided to give it another day. I went for 15 miles on the mt bike instead. It felt good to get out on the bike for the first time this winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.005.006.00

     I played basketball last night and took a knee to my quad. I had a big knot right above my knee which was even bigger this morning. I went out to attempt a run again but only went 1 mile. The quad was quite sore but I quit because my hamstring was getting sore. It wasn't the same pain I had earlier in the week. This was more up in the glute area. I felt it burning there last night after racing after a loose ball. I always figure I'll take it easy but it's easier said than done. I came back after the mile and went 15 miles on my mt bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     I decided to rest the hammy another day and went another 15 miles on the mt bike. There is a dog nearby that has been getting a little more aggressive toward me on my runs lately. He came out after me yesterday on my bike for the first time. Today when he came out he was even looking more serious so I unclipped my pedal cleat just in case. He was really eyeballing my foot so I gave it to him right in the chops with a quick sharp kick. He quit chasing me immediately and when I came past on my way back he was right by the side of the road but made no attempt to come after me. My quad is still pretty swollen and sore from the knee I took in basketball the other night but I think I could run with it if I needed to.

Comments
From Alexandros Wintros on Fri, Jan 28, 2011 at 18:48:40 from 118.208.21.250

Show that dog who's boss!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

     Decided to try another run today. The hammy/glute was a slightly sore throughout the run but didn't get worse. Just went 3 miles. Hopefully I can start to get some miles in next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I ran 8 miles this morning. The road that goes up past the reservoir looked mostly free of snow so I went that direction. Once I got over the first hill though it was a lot more snow covered and quite slick in places. My glute was still slightly sore. I just felt a bit of a burn after the first 1/2 mile and it didn't feel any worse at the end so hopefully no harm done. It was 26 deg which is warm for this time of year but it didn't feel very warm with the stiff north wind that was blowing.Kept the pace slow at 8:51 AP. Hopefully I can get the mileage back up a bit this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     

Ran another easy 8 miles this morning. My butt felt about the same which I guess is good as long as it doesn't feel worse. The temp was 0 this morning and very windy. I didn't get out until a little later when it was clear up to 3 deg but still very windy. I dressed like I do for 15 below zero running. I was going into the wind going out and only ran about 9:30 pace. About a minute faster pace coming back with the wind. 8:58 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     

It was -6 deg this morning but it felt much nicer than yesterday mornings run. There was some wind but nothing like yesterday. My son's science teacher has a weather station and is the official weather stat keeper for Preston. Yesterday he told the class that it was -34 degrees with the wind chill. It always seems to be 4 to 6 deg colder where we live [a ways out of town] according to our car thermometer when we drive to and from town. I don't think I have run when it felt any colder than it did yesterday morning. I went 8 miles again this morning up by the reservoir. Still running some on snow and ice up there. My butt cheek pain seems to be a little better each day. Keeping the pace nice and slow until the pain is completely gone. 8:34 AP

Comments
From Tom on Thu, Feb 03, 2011 at 18:19:14 from 67.199.180.90

Nice job still getting out in those bitter cold temps. Hope the butt pain go away soon, maybe some warmer weather will be just the thing.

From Dave S on Fri, Feb 04, 2011 at 15:36:04 from 4.254.228.136

Thanks and I think you must have been right about the warmer weather. It was nice today and that seemed to fix everything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     About 1 1/2 miles into yesterdays run I got a sharp twinge in my left knee that hit all with one step. I kept running about 50 yards and it didn't go away. I stopped and did a couple of deep knee squats and it felt better. I continued running and it pretty much went away. After my run it got a little sore and I took some ibuprofen. By evening time last night it felt better and I went and played basketball. Afterward it was sore again and even more sore this morning. It seems to be a problem that I had, and was diagnosed as Plica Syndrome by an orthopedic specialist, just before the St George Marathon 2 years ago. I decided to take today completely off. Hopefully I can nip this in the bud since last time it took a couple of months to clear it up. Of course that was after I ran the marathon with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     My knee felt good last night and this morning so I decided to give it another shot. The temp was at 30 deg and sunny. I went with the shorts this morning and it was a nice run. A drastic change from -34 deg [wind chill] four days ago. I ran up to the reservoir and it was just cold enough to keep the mud frozen. Still running on a little snow and ice also. I ran 8 miles averaging about 8:10 pace the first half and around 7:40 pace the second half. My knee didn't give me any problems and the burn in my butt/upper hamstring was less noticeable than earlier in the week. ave pace for 8 miles was 7:54

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

     I headed out just after noon today with the temp in the upper 30s. I went in shorts for the second day in a row although there was no sun and it was a bit windy. About a mile in it got much more windy and started to snow. I was wondering if I was going to regret not dressing warmer but it wasn't too bad. I went 15 miles averaging 8:19 for the first half and 7:33 coming back. 7:56 AP overall for 15 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles today. I decided to where my new New Balance MT 101s that I got while down in St George for the race 2 weeks ago. I had only run in them once for about 3 miles before today because I was a little worried about trying them while trying to recover from some little niggles the last 2 weeks. They are a very minimalist trail running shoe. I really liked them but figure I'll start out not running in them more than once a week till my body gets more accustomed to the lower heel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     I went 9 miles today and decided to run up to the reservoir. It was colder this morning so any mud would be frozen. There was a fresh layer of powdery snow about 1/2 inch deep from last night and it wasn't too slick where there was frozen ground underneath but it was very slick anywhere that there was ice underneath. When I got too my turnaround point up by the lake I had the thought too go down and run back on the ice on top of the lake. I went down and tried it and it was actually easier running than the snow and ice covered road had been. We just saw the movie 127 Hours about Aron Ralston Last week, where he gets his hand trapped by a boulder and has to amputate his own arm to survive then has to climb and hike another 8 miles down the canyon [A canyon that we were actually down hiking in last spring] to save himself. I have been reading his book [Between a Rock and a Hard Place] the last couple of days and I'm about half way through it.My mind today on my run had been dwelling on his numerous outdoor life and death outdoor survival stories from his book. It got me thinking a lot about 3 or 4 possible life and death situations that I have had in the mountains over the years and how I would write about them and thinking about a lot of the details that I still remember. So of course as I was running across the ice on the lake with my imagination all fired up I started thinking about breaking through the ice and how most days there probably wouldn't be anybody coming through there all day. And then if I could get myself out of the water how tough it would be to make it the 3 miles down to the nearest house while being completely soaked with temps in the low 20s. It was kind of fun envisioning all of this but it actually started making me a bit nervous even though I knew the ice was plenty thick. So I at least started running closer to the bank where I figured if I did break through I could at least touch the bottom.I knew it was silly but it made me feel better. I was taking it pretty easy today and my miles with good footing I was averaging around 8:30 pace but I know I was around 9:30 pace on some of the snowier miles. Overall ave pace was 8:55.

     It's a good book and movie. I'd recommend both.

    

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     9 easy miles this morning. Hammy/butt seems to be doing pretty good as long as I keep everything pretty slow. 8:28 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles slow. Legs felt heavy today maybe from night skiing last night. 8:54 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 miles at 8:22 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.001.000.000.000.0017.00

     Nice weather for a run today. 42 deg and sun. I went 17 miles. First half at 7:59 ave pace. Second half 7:25 ave pace. Last mile was 7:08 counted that as marathon pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

     AM  Ran 8 miles in my MT 100s. Really nice weather. Picked up the pace on the last 1/2 mile to just beat the 8 minute guy. 7:59 AP.

     PM  4 miles easy in the dark without a watch. It was still unseasonably warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles on another nice day. Sounds like winter is on it's way back in for a while. 8:39 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.004.002.000.000.009.00

     Wanted to pick up the pace today on some of my miles. Started with a 3 mile warmup progressing from 8:04 pace to 7:15 pace. Then tried to keep at least MP effort for the next 6 miles. I had to pay more attention to effort than pace because the wind was blowing about 20 MPH. Of the 6 miles 3 miles were direct headwind, 1 1/2 crosswind, 1 1/2 tailwind. I ran harder the last 2 miles directly into the wind at 6:55 pace [felt like 6:20-6:30 effort]. Averaged 7:01 pace for last 6 miles. 7:13 overall pace for 9 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 miles easy on snow again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

     We left for San Diego yesterday and spent last night in Mesquite. I went out for an early run on the North side of town. It's a very nice area to run and surprisingly hilly. I've been having a little hip soreness the past 2 days so I only went 6 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I ran 8 miles at the beach in San Diego this morning. Some on the beach and some on the boardwalk. Right as I started my run it started to rain and I had a huge headwind. At least it wasn't very cold. After about 3 1/2 miles into the wind, the rain stopped and the wind died down some. This is where I was turning around to head back so I didn't get near the tailwind on the return as the wind I had been fighting. 7:57 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles today. It was snowing with a steady wind the whole time. I felt low on energy during this run which I didn't expect after not running the last 2 days. I must have been worn out from our short vacation and lack of sleep the past 2 nights. 8:42 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.001.500.000.0010.00

     I had better energy today. I went 10 miles total with the first 2 miles mostly on snow at around 8:22 pace. The next 6 miles I averaged around 7:35 pace. The 9th mile I ran in 6:29 and slowed back to 7:25 pace for the next 1/2 then 6:19 pace for the last 1/2 mile. Overall pace for 10 was 7:34.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     During my run on Wednesday I got a sudden pain in my ankle. It was mostly gone after 1/2 minute and I finished the run. It was a bit sore the rest of the day and pretty sore on Thursday so I skipped the run. It was a little sore this morning but seemed a little less noticeable the more I was on it so I decided to try running. Once I started the pain seemed to mostly disappear. I was running on snow and there was a lot of snow falling. I kept the pace real easy. 9:27 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I was planning on doing a 20 miler today but we have gotten a ton of new snow and none of the roads were cleared yet. I've also been having a few little aches and pains this week. I decided a long run with poor footing wouldn't be a good idea today so I scrapped it and just went 8 miles and decided to do the long run on Monday.  Poor footing made the run slow. 9:08 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

     My plan was to do the 20 miler I didn't do on Saturday because of snow. The temp was in the low 30s when I was getting ready to leave and the sun was shining. I had on my shorts ready to go but decided to play it safe and put on the long running pants just in case the weather changed since I would be getting so far from home. It's a good thing I did because part way into the run the wind started to blow and the sun went away. I had run an out and back route and on the way back the wind was blowing around 20 MPH and there were places where the road had been dry on my way out and now had 3 to 4 inches of snow drifted all the way across from the crosswind. At 15 miles I was at about 7:57 average pace for the run but all but about 1/2 mile of my last 5 was directly into the wind. It was like running into a wall and a lot of the last 4 I was averaging in the 9:20s. The temperature was still in the 30s and I really wasn't dressed warm enough for running directly into that wind. I was only wearing 2 long sleeved tech shirts and some very thin gloves. I was very glad I hadn't gone out in the shorts. Those last 4 miles were very tough and I was very happy to be done. Average pace for 20 miles ended up at 8:15.

Comments
From David on Mon, Feb 28, 2011 at 19:46:17 from 97.126.137.230

Sweet name... Did you use any supplements or gels on that run? I did 16 on Saturday and was super tired without any. Learned my lesson.

From Dave S on Mon, Feb 28, 2011 at 20:20:30 from 4.254.227.248

Agreed on the name. I didn't take anything or drink any water. I don't use gels on most of my long runs [although I think they do help]. I just try to get used to running without them but I do take them during marathons. I usually stash water to drink during longer runs but I just don't think about it as much during the winter. I was wishing I had some today. I think the main thing that killed me at the end of this run was getting way to cold and the 20 MPH headwind at the end. I normally try to pick the pace up the last 5 miles. Wasn't happening today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.004.009.00

     5 easy recovery miles. 8:47 AP

     PM   10 mile mt bike ride. Mud a lot of the way made the ride harder so I counted it for 4 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     9 very slow miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.001.750.006.00

     Played a hard church tournament basketball game last night. We only had 5 players so no subs. Of our 5 players, 2 of us are 50 and one is 55. The other team had 8 guys with all but 2 in their 20s and 30s and 4 of them 6'2" or taller. I was amazed we hung right with them the whole game and just lost 64 to 60. 

     Started out my run pretty slow for the first couple of miles to work out a few kinks I was feeling from last nights game. After 3 miles I did some fartlek running 3x1/4 and 2x1/2 at anywhere from 5:55 to 6:10 pace with slower recoveries of equal distance between. 6 miles overall ave pace 7:37.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 slow miles. My hip was a little sore again so I just went very easy. 9:27 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.009.000.000.000.0013.00

     13 miles today starting with 4 at 7:46 ave. followed by an MP run of 9 miles at 6:53 ave. [7:05, 6:55, 6:55, 6:54, 6:54, 6:53, 6:53, 6:46, 6:46].  Very strange how every 2 miles were exactly the same then got 1 second faster for the next 2. I had no idea the mile splits were coming out like that until I got home and plugged in my Garmin. This workout felt better than most that I have done lately. It's a little more encouraging for my fitness as I get closer to Boston than I have felt the past few weeks. 1:32:58 for 13 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     AM   I've been feeling a bit more worn out than normal during a lot of my runs the past few weeks and it has felt harder to hit the paces I would like in my harder runs. I've also had some minor injuries that keep coming and going [mainly my right hip]. With Boston coming up I hate to cut my mileage any so last week I tried running a lot of my easy miles extra slow. It seemed to help. I felt better on last Saturdays workout than any I've done lately. So this morning I just kept it very easy for 10 miles at 9:21/mile. My hip felt better than it has.

     PM   4 miles at 9:08 pace. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     8 miles at 8:36 AP

     PM   3 miles at 8:32 AP in blowing snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.004.000.001.000.0010.00

     Started out today with 2 miles warm up at 7:58. Then for the next 2 miles I went 1/4 mile hard [around 5:45 pace] , 1/4 mile easy. Then ran another 1/2 mile over to the top of a large hill that climbs almost 300 ft in a mile to get in some hill running before Boston. I ran the one mile down in 6:38 then back up in 8:19. Back down in 6:36 then back up in 8:00. Running down was a bit easier than MP effort and running up was a bit harder than MP effort. Finished off with another 1 1/2 miles at 7:30/mile ave. Overall pace for 10 miles was 7:22/mile.

Comments
From Laputka on Wed, Mar 09, 2011 at 22:02:17 from 98.202.142.68

I see you're running Boston too. I'm impressed with your speed and strength. Flirting with a sub three hour marathon at age 50 is truly amazing!

From Bob on Wed, Mar 09, 2011 at 23:24:53 from 99.37.51.166

Living up to the title of his blog. Keep on a chugging!

From Dave S on Thu, Mar 10, 2011 at 16:08:00 from 4.254.227.9

Thanks for the comments guys. Good to see you blogging again Bob. Looks like your getting in some good mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Another 10 easy miles. 8:57 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     5 miles easy. 8:45 AP

Race: Shamrock Shuffle 5K (3.1 Miles) 00:19:13, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.100.0010.10

     Shamrock Shuffle in Smithfield this morning. I looked at the weather report last night and it said snow changing to rain in the morning. This brought back memories of last years race, especially after the race when Paul P Scott E and I went for a cool down run  in the blizzard. When I left home this morning it was 28 degrees but by the time the race started at 10:00, it had to be close to 40 deg and sunny. Real nice. This race only costs 4 bucks if you wear green. They had a pretty big crowd this year. I got signed up and ran a 3 mile warm up. This is a pretty tough course without any flat stretches. It starts right out with a big 1/2 mile climb up about a 4% grade then turns and has a nice drop that isn't quite as steep for the rest of the mile. The second mile has a lot of nice downhill. The rest of the race is all uphill. It's mostly a long gradual climb of about 70 to 80 feet and gets a little steeper the last 1/4 mile.

      I took off up the first hill and was at about a 7 min pace at the top of the climb. I picked it up after the first hill and finished the first mile in 6:26. 2nd mile was 5:51 and I felt like I had a chance to go under 19 min but the next mile uphill was too much and I ran a 6:21. Final .1 was 34 seconds [5:47 pace]. Finished in 19:13. Good for 1st in my age group. I felt pretty good about that time for that course and this time of year. I beat last years time by 26 seconds. I've been getting in a lot more mileage than I was this time last year but nothing faster than marathon pace.

     Ran another 4 after I got home.

Comments
From jtshad on Fri, Mar 18, 2011 at 15:41:35 from 204.134.132.225

Great job! That is a great time, congrats on the AG win.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.001.000.000.000.0022.00

     22 mile long run today. I moved it to today since I ran a race last Saturday. It was 35 deg and lightly raining this morning when I headed out. Not much wind so it wasn't too bad. The rain got a lot heavier the second half and I was thoroughly drenched by the time I was done. I took a route that took me through a number of hills including two 1 mile climbs and descents of 300 ft. My average pace for the first 9 miles was 7:55. I picked the pace up a little and averaged 7:37 for the final 13 miles. at 16 miles I dropped down the last big downhill and my hip was a bit sore by the time I reached the bottom. Mile 18 was my last big climb and I was pretty beat and slowed a lot for the next mile after the hill. I actually got feeling a little better for the last 3 miles and ran the last mile in 7:12 which was my fastest mile that wasn't downhill. My hip was a bit sore after the run. Hopefully it will recover quickly. Overall pace for 22 was 7:45/mile.

Comments
From Bob on Mon, Mar 14, 2011 at 22:27:43 from 99.37.51.166

Great run Dave and faster finish. Hard to turn on the gas late in a long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

     My hip was still a bit sore today so decided to play it safe and not run. I went for a 30 mile ride on my road bike. I can tell my biking condition isn't good right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Easy 8 mile run this morning. My hip flexor felt fine today. 8:58 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     10 easy miles. Nice morning. 8:46 AP

     PM   4 miles at 8:35 AP.  My hip flexor soreness after Mondays long run seams to be gone. I'm keeping my fingers crossed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.003.000.000.0010.00

     24 deg this morning and calm. I started out this morning with 4 miles between 8:20 and 8:30 pace. Then another mile easy downhill in 7:23.  back up the hill at a hard effort in 8:07. Half mile recovery the 2x1 miles at 6:38 and 6:30 with 1/2 mile recovery between. Last mile 7:39. My legs felt pretty heavy during the first 4 miles but got feeling pretty good on the second half of the run. 7:46/mile overall ave for 10 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 miles very easy in a lot of wind. Doing a few of my runs extra slow the past couple of weeks seems to have given me better energy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0013.100.000.000.0016.10

     My plan this morning was to run a half marathon at marathon pace. I was worried about the wind because it has been very windy and we are supposed top be getting more storms today. The temperature was 36 with no wind this morning. Perfect. My wife dropped me off 15 miles down the road and I started off with 2 miles warm up at 7:49 pace. My plan was to start out in the 6:50 to 7:00 range for the first half of the run and see how I felt. I was hoping I would feel good enough to pick the pace up a bit more toward the end. I started out how I wanted with my first 8 miles all between 6:51 and 6:58 depending on how much up or down hill there was in each mile with the exception of mile 6 which was all uphill I ran a 7:12. At about mile 7 I started to get a bit of a headwind which got a lot worse at mile 8. My pace slowed to as much as 7:10 on some of the next miles so I tried not to worry to much about the pace and just maintain the effort and heart rate. My overall pace for the run was quickly going backward and by the time I had 3 miles to go it had gone above 7 min pace. I picked it up on the last mile to see if I could get it back under 7:00 and ran a 6:45 last mile into the wind and 40 second last .1 and just passed the 7:00 min guy in the last 1/4 mile. finished in 1:31:35, 6:59/mile average pace. I was planning to try and run around 1:30. If you figure in the headwind I probably came close but this run took a lot more effort than I had hopped. My actual MP would definitely be much slower than that right now. I felt pretty spent by the end. I ran 1 more cool down mile at the end to make the total for the run 16 miles. Hopefully with exactly 4 weeks until Boston I can stay healthy and improve my fitness a bit more.

Comments
From Kory on Tue, Mar 22, 2011 at 13:53:34 from 134.50.89.24

Good hard run. The wind definitely causes the workout to be tough good Job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     6 easy 9:15 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

     Ran 10 miles this morning up past the reservoir. It was the first time in a while that I've been this way because it's been too muddy lately. This morning with the temps in the low 20s everything was frozen so I gave it a try. It was a very pretty morning and I saw a lot of wildlife. Pheasants, Hungarian Partridge, ducks, and geese up near the inlet of the reservoir. The rest of the reservoir was still ice covered. After the sun got up a bit it started to quickly thaw some of the mud on the surface. On my way back some areas that had been frozen nicely were quickly getting a bit sticky. It was building up on the bottom of my shoes and adding a lot of noticeable weight and covering the backs of my calves [I had worn shorts] with globs of mud that were getting thrown up. Lots of fun. Great run. It was the first run in a while where I'm wasn't counting down the miles at the end of the run and anxious to be done. At the end of this run I felt great like it had just been a walk in the park and I could turn right around and do it again. I wasn't looking forward to being done. Surprising after running very hard 2 days ago. 10 miles at 8:17 AP.

     PM   4 miles at 9:07 pace.

Comments
From Kory on Wed, Mar 23, 2011 at 14:03:24 from 134.50.89.24

Nice run. Way to keep it slower since you had a hard work-out yesterday. I'm glad your running is going well.

From Dave S on Wed, Mar 23, 2011 at 17:41:59 from 4.254.217.187

Kory, thanks for the comments. Good to have you back on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Went out for 10 this morning. Started with rain then changed to snow and back to rain at the end. 8:55 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.502.004.500.007.0018.00

     11 miles this morning. There was some snow falling and a bit of wind. I started out with 3 miles warmup at just under 7:54/mile AP. Then 1 mile down the big highway hill in 6:25 [easy marathon pace effort]. Turned and ran back up in 7:33 [probably around 10k effort]. That was a PR for up that hill. Then 1/2 mile recovery then 2x1 mile at 6:39 and 6:34 and 1.5 mile at 6:31 pace with 1/2 mile between each at around 7:35 pace. Last mile in 7:05. I felt pretty good about this workout. I was surprised that after the hard uphill effort in the fifth mile that I felt pretty fresh for the rest of the run. I felt good at the end and was tempted to run another fast mile or two but played it safe and quit. I too often seem to injure myself around this part of my marathon training.

     7:12/mile overall pace for 11 miles

     PM   20 miles mt bike. I guess I should have done some VO2 max miles today and I would have had something in each category.

Comments
From Rob Mantz on Sat, Mar 26, 2011 at 19:06:56 from 24.10.161.82

Wow, you had a good week. Your right, I am Conner's dad. He is having a fun time running--did the 8th grade mile in 4:31.

I'm headed to Boston also, but may just do it as a fun run--I have a few injuries that may keep my pace down quite a bit. Good luck at Boston...go for the sub 3.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Snow this morning but by noon it had melted and cleared off. It made for a pretty nice run. 10 miles at 8:27/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.001.000.000.000.0024.00

     Today was my last run over 20 before Boston. The weather sounded terrible for this morning with lots of snow and wind. When I left this morning it was snowing but not sticking to the roads. It was hard to know how to dress. It wasn't that cold but with the weather changing you never know when the wind can start blowing the snow hard and it can feel a whole lot colder quickly. I wound up carrying a fleece type jacket tied around my waist the whole run just in case but never used it. I went 24 miles that included a lot of hills including the 2 highway hills that climb almost 300 ft in about a mile coming and going. I averaged 7:56 for the first 8 miles then 7:33/mile ave for next 16 miles. I timed it so that I would go up the last big hill at mile 18 and have 6 left to run after that similar to Boston only this hill is over twice what heartbreak hill appears to be. I felt pretty spent after topping the hill and trying to get back to a better pace over the next mile but soon got feeling better. I averaged 7:15 for the last 3 miles and 7:01 last mile. I was very glad to be done but actually felt better at the end than the 22 miler I did 2 weeks ago on the same route. The run took 3:04:34 which is a time I would be happy with in the marathon. Overall pace for 24 miles was 7:41.

Comments
From Laputka on Mon, Mar 28, 2011 at 20:57:27 from 98.202.142.68

Wow, strong run! I'd be feeling very confident after a long run like this. Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     4 mile recovery run. 9:12/mile

     20 miles mountain bike. Lots of mud.

Comments
From I Just Run on Wed, Mar 30, 2011 at 12:12:54 from 67.79.11.242

Hi Dave,

Just checking out your Blog and realized you live in a town that has the same name as me...Preston...Ha

Nice running...looks like you're really fast. I just started running a little less than a year ago at age 50. I'm going to OKC next month to try and qualify for Boston on my first attempt. Hope you do well in Boston! Looks like you have a great shot at the sub-3!! Have fun there, I'm looking forward to your race report.

I Just Run

From Dave S on Wed, Mar 30, 2011 at 20:45:01 from 4.254.222.37

Thanks for the comment. Good luck with that BQ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Just 8 miles easy. My legs were still feeling a bit heavy probably still not recovered from Mondays run. 8:57 AP.

Comments
From Bob on Wed, Mar 30, 2011 at 22:25:38 from 99.37.51.166

That was a terrific run you did on Monday. Keep listening to your body.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     I had much better energy today but kept it easy anyway. I ran 10 miles up around the reservoir. Most of the mud is gone now. The reservoir is still covered in ice all but the edges where there were a lot of ducks. 8:23 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.001.005.000.000.0011.00

     I did a bit of a harder workout today that was about the same as I did the past 2 Fridays. I ran a 3 mile warm up at 7:47 AP then 1 mile down the big highway hill in 6:38. Back up the hill in 7:15. Last week I ran it in 7:33 which was was the fastest I had ever done that mile long climb. Today I had about an 8 MPH tailwind which helped. After the top of the hill I did 1/2 mile easy then 4x1 miles at 6:31 to 6:39 pace. I ran 1/2 mile between each at about 7:30/mile pace. It was the nicest day of the year so far. I finished just after dark. 7:09/mile ave for 11 miles

Comments
From I Just Run on Sat, Apr 02, 2011 at 11:19:41 from 71.41.149.142

Hi Dave,

Looks like, from your entries, you're feeling good for Boston... :)

From Dave S on Sat, Apr 02, 2011 at 12:56:01 from 4.253.98.40

So far so good. Knock on wood. Every marathon that I've done in the past, I've been in the position you are right now, dealing with injuries leading up to it. Hopefully this will be a short recovery for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     Just a nice easy run this morning. Ran up around the reservoir again and saw lots of wildlife. Ducks, geese, pheasants, Hungarian Partridge, Turkeys, deer, and a big v-formation of around a hundred swans flew over low. I went 11 miles at 8:28 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.001.000.000.000.008.00

     I was planning a harder workout this morning. I was planning to go 17 miles with a lot of them at marathon pace. It was cold this morning with about a 5 MPH wind. I started with 3 miles warm up at about 7:45 pace. By the time I got that far the wind had picked up to about 20 MPH. I picked up the pace and ran the next mile in 6:56. The wind really sucked and I just wasn't feeling it this morning so I bailed on the workout and figured I'll try it tomorrow so I just ran another 4 at around 8:15 pace. Now tomorrow I'll probably have the wind back with rain or snow added to it. Hopefully I'll feel more energetic. 8 miles at 7:55 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0014.000.000.000.0017.00

     I did the workout today that I bailed on yesterday. It was warmer this morning at 38 deg but it was still windy but not as bad as yesterday. When I started out the run my energy level felt no better than yesterday. Maybe even worse. I started with 3 warm up miles that averaged 7:50. Then the next 13 miles I did 3 out and backs of 4 miles, 4 miles, then 5 miles. This made it so I never had to have a headwind for more than 1 1/2 miles at a time. I took 3 min breaks between each. I wasn't really feeling it when I started the first 4 but started feeling better as the run went on. Average for 1st 4 was 6:57. Next 4 was 6:50. Next 5 was 6:47 ave pace. Average for the 13 miles was 6:51. I was doing 1 cool down mile to finish and slowed my pace quite a bit to start but after about  1/4 mile I was feeling good and picked the pace back up and finished the last mile in 7:03 so that actually made 14 MP miles. I felt pretty good about this workout but it doesn't seem like there's any way I could maintain that pace for a whole marathon. Being at sea level should help some though. Tomorrow I will start my taper. I may even take it off completely. Overall pace for 17 miles was 7:03 AP.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 easy. 8:58 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     7 miles today in a snow storm. 8:32 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.501.504.000.000.009.00

     I went out in the falling snow and ran 9 miles. I went 2 miles warm up at 7:46 AP then 1 mile down the big highway hill in 6:10 [felt like MP effort]. Then back up in 7:46 [half marathon effort]. I ran 1/2 recovery then I did 3x1 mile at half mar. pace with a 1/2 mile fast recoveries at about 7:30 pace. I hit 6:31, 6:31, and 6:25 for the 3. I don't feel like I could run a half at those paces right now even though I averaged from 6:29 to 6:31 in my last 3 halves. I feel a little slower right now but hopefully with my mileage being more consistent than it has been for any of my other marathons I can make up for the loss in speed by not crashing so bad in the later miles. I finished up with 1/2 half mile at 7:05 pace. overall pace for 9 was 7:05.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Just ran 7 miles today and felt great. I just kept the pace nice and easy. I had a pretty strong headwind with some snow falling most of the way out but the snow got coming down a lot harder on the way back but I didn't mind since it was a tailwind. I plan to run about 13 on Monday but very short runs the rest of the week. I think I'm ready.   8:49/mile AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.002.000.000.000.0015.00

     Nice morning with temps in the 40s. Since today is kind of like what would normally be the Saturday before the race I went for one last semi long run. I ran 15 miles out the highway and up and down the 2 big hills which makes for about 600 ft total climb and 600 ft drop. I averaged 7:43 pace for the first 7 miles then 7:14 pace for 8 miles. The 14th mile was up one of the big hills and I ran it in 7:58 and the last mile in 6:47. Those last 2 felt a bit harder than marathon pace. I ran this run a bit faster than I had planned but it all felt pretty comfortable until the last 2 miles. The little bit of tapering that I started last week must be helping. This was my last harder run before the marathon and everything is still feeling pretty good. I guess you could say the hay is in the barn at this point with just a few easy runs left this week. 15 miles at 7:28/mile ave.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 easy miles this morning at 8:37 AP. Feeling good.

Comments
From I Just Run on Thu, Apr 14, 2011 at 10:42:02 from 67.79.11.242

Hey Dave,

Bet you're getting excited about Boston. When are you going, how long will you be there for the race?

From Scott Ensign on Fri, Apr 15, 2011 at 15:12:27 from 63.226.92.162

good luck Monday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 easy visiting family in Milford PA

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.730.002.370.000.006.10

     We drove up to the Pennsylvania farm house today which is one of my favorite places to run. I did some laps on the very hilly 2.37 mile loop. I ran a couple of miles at 7:44 pace then did a lap at 6:48 pace. Then 3/4 miles at 7:58 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     2 miles easy.

Race: Boston Marathon (26.2 Miles) 03:03:24, Place overall: 1877, Place in age division: 67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

    

     The Boston Marathon this morning was an overall awesome experience. My wife and son and stepson spent the night in a hotel in a small town about 15 miles from the start line after making the 4 hour drive yesterday from Milford Pennsylvania. The roads in Hopkinton were open until 7:30 AM so my wife drove me to within about a quarter mile of the start area and I walked to the school to wait. I found a spot to sit on the lawn down in a corner that was in the sun and somewhat out of the wind. I was glad that I had some long pants to wear and felt bad for the freezing people that didn't. I chatted a bit with a couple of other runners that were sitting around me and I ate a banna and drank some water. I thought it was funny to see how a lot of people were checking out everybody else's # on their bags to see how they were seeded.

     The weather couldn't have been better with temps in the low to mid 50s and a favorable wind. The wind was pretty nasty in Hopkinton but once the race got down into the trees I didn't feel it much. Three different times during the race I actually felt a tailwind blowing hard enough that I could feel it hit my back but each time it was quickly gone. I also noticed crosswinds and even headwinds at times but I think most of the wind speed was at or below my running pace so it felt like no wind at all which at times actually made the 50 deg weather feel hot. I was sweating a lot and was actually dumping cups of water on my head to try and cool down. I guess I was just used to training in the cold Idaho winter and extra cool spring this year.

     I was very ready to go by the time 10 o'clock rolled around. We made the long walk to the starting corrals and packed into them. My number was 3077 so I just missed the 3rd corral. In the 4th corral I had 3,000 runners between me and the starting line.  The elites were only a short distance away when they were introduced but I couldn,t quite see them over all of the heads in front of me. After a short wait and the National Anthem it was time to start. They removed the ropes separating the corrals and everyone began to walk forward. It was very crowded. I've never been in a race before where the gun goes off and you are just standing there. Finally we were walking and 1 minute and 40 seconds later we were jogging over the start mat. The pace finally started picking up a little but my main focus was just trying not to trip and fall. The sea of bobbing heads going down the road and out of sight ahead of me was awesome.  The first mile has the steepest downhill and I was only able to manage a 6:55. It seemed like over the next couple of miles the crowd was still running slower than I wanted and I started doing a lot of zig zagging to get around people. It was impossible to run tangents in that crowd. I tried it once or twice but figured I was using more energy to get throught the crowd to get across the road [to take the inside on the curves] than to just stay with the flow. I think by the time I hit mile 4, my Garmin was already reading .07 miles long. The early miles felt good and my pace was always faster than expected. Whenever I checked my Garmin I was seeing 6:30s when I was expecting to see upper 6:40s. It felt easy so I just went with it. The section past Wellesley Girls college was everything it had been described to me and the roar in my right ear from all the screaming girls was crazy. And no I didn't kiss any coeds but I did give a few high fives. The whole race route was basically a huge party And I high-fived a lot of kids along the way.

     I hit the half in 1:29 and knew it was going to be tough to hold a good enough pace to go sub 3. Mile 15 is where I started to slow a bit. I thought sub 3 was a real possibility early on but now I knew there was no chance especially knowing the Newton Hills were still to come. I started getting some major GI discomfort at this point and nearly lost my bowel control. I think it may have been from eating a little too much fruit during my carb loading yesterday and the GU I had taken at the half may not have helped. The rest of the race I was fighting to keep control of my bowels and I never took another GU but I did eat some bananas pieces and an orange slice. I thought a lot about stopping at a POP but never did. My whole body was beginnig to feel more discomfort from the fast early pace. Mile 15 was the first mile over 7 at 7:02 and it was just slightly uphill. From that point my focus was just to beat my PR of 3:05:25 from St George. Miles 17 through 21 with the 4 Newton hills were tough for me. I was feeling the effects from going out faster than I probably should have so I just relaxed and took the hills easy so I would hopefully have something left for the last 6 miles I felt like a lot of people were passing me going up the hills and I wanted to go with them but I kept telling myself it would pay off later not to push and I know I did pass a lot of them later on in the race. I forgot that there are 4 climbs through Newton and when I crested the third ohill I thought I had just finished Heartbreak Hill. We had even driven the route yesterday on our way into Boston. I thought it didn't quite look like I remembered and I kept waiting for the downhill on the backside. It was a bummer when I finally realized that Heartbreak Hill was still to come. I did finally get there and took it easy like the other hills. It was good to be finished with the major hills for sure this time.

     Going through Boston College was pretty crazy too but I don't think they quite compared to Wellesly. This is the point at my last Marathon that I really started to die and was running close to 8 min pace. This time I felt the best I have in the last miles of a Marathon. I had a lot of discomfort but it didn't seem to be getting worse and I think it was the first time in a marathon that neither my calves or quads were cramping at this point. I ran miles 23-25 in 7:06,7:06, and 7:03. Whenever I needed a boost I just raised up my hands and the huge noisy crowd would cheer even louder. I passed a ton of people through those last miles. The last couple of miles before turning onto Hereford Street seemed a lot longer than when we drove it yesterday. Finally I could see the runners ahead making the right turn and I knew it was close. After running one block up Hereford it was a great feeling and one I had only imagined to make that left turn down Boylston Street for than final 600 meters of roaring crowd to the finish line that you can now see. I knew I would never find them in the crowd but knowing that my family was part of the cheering crowd added to the adrenaline. I ran the last .42 at 6:18 pace. I threw my hands up as I crossed the line and was so glad to be able to stop running. 

     Because of the poor tangents I was forced to run throughout the race, my Garmin had the last stretch at .42. I finished in 3:03:24 for a 2 minute PR. My next goal over a PR was to finish under 7:00 pace. My Garmin had me at 6:56 with the extra nearly quarter mile of distance but officially it's right at 6:59.6 so just barely got it. I am very happy with that time and pleased that I didn't completely die in the last few miles and I finished about 1200 spots ahead of my qualifying number. I was in the top 3.4% of my age group which had almost 2,000 start the race.

     It seemed like I had to walk forever and finally was able to go in the basement of the John Hancock building to a restroom.  I apologize for this part but it was such a major relief to finally just let go and I felt like I just lost several pounds. I normally try to be quiet and discrete while in a stall but there was no holding back this time and I just didn't care. It's the only race where I have carried my cell phone and it was a great help in locating my family. I was so happy to see them and a little jealous that they got to watch Geoffery Mutai run down Boyleston Street and cross the line in the fastest ever marathon time of 2:03:02 and also see Ryan Hall get his 2:04:58. They also got to watch the epic back and forth battle between American Desiree Davila and Kenyan Caroline Kilel for the women's win. But I felt bad for them having to wait so long in the cold. My poor wife was freezing.

     I'm actually going up and down stairs much easier than after any of my other marathons.

     Splits: 6:55,6:37,6:34,6:29,6:48,6:39,6:37,6:49,6:45,6:48,6:57,6:47,6:52,6:50,7:02,6:47,7:17,7:21,

7:12,7:25,7:40,6:55,7:06,7:06,7:03,7:19,[6:18]

     5K splits: 20:59, 21:01, 21:35, 21:32, 22:36, 22:55, 22:15, and 9:42 last 2.2

     Congrats to Paul Peterson 17 overall and 3rd American.

Comments
From Derunzo on Tue, Apr 19, 2011 at 09:11:42 from 64.56.60.130

Awesome race & congrats on a Boston Marathon PR!

From jtshad on Tue, Apr 19, 2011 at 11:17:10 from 204.134.132.225

Great job on a fantastic race and PR. Nice to see you had a better finish than previous races. Congrats!

From Steve Piccolo on Tue, Apr 19, 2011 at 14:51:41 from 155.101.146.112

Congrats on a great race! Glad you enjoyed it.

From Scott Ensign on Tue, Apr 19, 2011 at 15:54:46 from 129.123.3.84

great race, big congrats Dave! hope to see you at Smithfield in a few weeks

From I Just Run on Tue, Apr 19, 2011 at 17:58:46 from 67.79.11.242

Way to run Dave....! From your report and many others it looks like a lot of fun to run Boston. I'm sure it one down and many to go for you. Without all of the bobbing and weaving throught the crowd I'm sure you would have beat your 3:00 goal! ... Just gives you something to shoot for next year :) Keep running you're an inspiration....!

From Jon on Tue, Apr 19, 2011 at 20:41:46 from 98.84.0.12

Hey, good job, Dave. Sounds like you ran well and had a blast.

From Paul on Wed, Apr 20, 2011 at 09:00:50 from 24.10.141.104

Congrats on the PR! Wish we had bumped into each other during the weekend, would have been nice to see a Cache Valley face.

From Rob Mantz on Thu, Apr 21, 2011 at 16:19:40 from 129.123.197.35

Great job--looks like your good training paid off! Your getting mighty close to that sub 3 marathon...

From Laputka on Sat, Apr 23, 2011 at 15:29:59 from 98.202.142.68

Congratulations! Looks like you had a strong race!

From Bob on Tue, Apr 26, 2011 at 20:34:18 from 99.37.51.192

Way to go Dave. Nothing like a PR at Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     We drove the 4 hours back to My Mother in laws home in Pennsylvania right after the race. I had some uncomfortable post race muscles being in the car that long that quickly after the marathon. I'm just glad my step son Joseph was driving. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I am amazed at how easy I am going up and down stairs the day after a marathon. Much easier than ever before. I do have sore quads but nothing like normal. Not sure if this means I could have pushed harder or that I was better conditioned. We flew home today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Took an easy 2 mile run. Everything felt real good except my right quad got a little tight partway through. Kept it short. No need to rush back in. 8:21 AP

Comments
From I Just Run on Mon, Apr 25, 2011 at 15:35:29 from 67.79.11.242

Hey Dave,

Hoping to see a Boston picture on your profile....? Saw your previous post. My plans are to drive back from OKC to San Marcos Tx (8 hrs) after the race. Doesn't sound like a good plan at this point but I don't have any options.

From Dave S on Mon, Apr 25, 2011 at 19:06:02 from 4.254.222.96

Wow. 8 hours. That won't be fun. We stopped half way and ate to break up the drive. If you plan to stop a few times and walk around and stretch it should help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     Ran 5 miles and everything felt good. I felt like going a lot farther but resisted the urge. There have been a couple of other times that I have felt great the week after a marathon and jumped back into regular training too quickly only to wind up with an injury. 8:15 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     20 mile mountain bike ride in the falling snow.Roads a little muddy.

Comments
From I Just Run on Tue, Apr 26, 2011 at 17:51:06 from 67.79.11.242

You've got to be KIDDING ... Snow ...?

It's 97 Degrees here today. 75 degrees and 90% humidity when I ran at 6:30 am.

:) IJR

From Dave S on Tue, Apr 26, 2011 at 19:46:52 from 4.228.192.215

I don't think that we've had a whole week without snow lately and there's more in the forecast. Seems like spring will never get here. I can't even imagine it being 97 deg anywhere. I hope Oklahoma is a little cooler this weekend for you.

From I Just Run on Tue, Apr 26, 2011 at 19:53:52 from 166.205.12.23

Supposed to be low 50's at the start. Hope it makes up for my weak/lack of training this last month! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     22 deg this morning. Hard to believe it's almost May. The sun came up and warmed things up quickly. I ran 6 miles this morning and it felt great. 7:48 AP

Comments
From I Just Run on Thu, Apr 28, 2011 at 10:37:58 from 67.79.11.242

Okay...Our Texas weather was better this morning, 55 degrees and low humidity. We don't get many like this...Ahhhhhh Too bad I didn't have a 20 miler or something today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Another 6 miles this morning. Kept it comfortable and everything is still feeling good. 8:03 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     We left last night and traveled down to southern Utah into the Escalante Grand staircase National Monument to spend the weekend and do some hiking and see some sights. We camped at the Calf Creek Falls campground. I did a short run from camp int the afternoon down the highway. I was planning to go about 6 miles but 1 1/2 miles out the road got very steep and I was worried about the pounding of too much steep downhill so soon after the marathon so I turned back after 2 miles. I thought about adding a couple more miles but just ran back to camp to make it an even 4.   8:30 AP We also did some hikes in the petrified forest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     I took off before breakfast and ran from camp up the calf creek falls trail [6 miles round trip] up to the falls. The trail was a bit of a challenge with sandy sections, some rocky sections, some of it on slickrock with short steep ups and downs that are basically like climbing steps. It was a gorgeous morning and such beautiful country. It's a very popular trail but I got on it early enough that I finished without seeing a soul. I pushed pretty hard on the way back to get below 9 minute pace and finished with 8:46 overall AP which I felt was pretty good considering the terrain. After breakfast I hiked it again with my Wife and son, my parents, and my brother and his family. Its a very nice hike and neat spot. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles in the evening. 8:08 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.002.000.008.50

     8.5 total miles this morning. I ran the first 4 at 7:52 pace. I'm planning to run a 5k a week from Saturday and since I haven't done anything faster than 1/2 marathon pace for a while, I decided I had better do something to get my legs moving a little quicker so I did the next 4 miles of fartlek with 4x1/4 miles fast with 1/4 slower between then 2x1/2 fast with 1/2 slower. Followed by another 1/2 mile cooldown. I ran the faster parts between 5:50 and 6:00 ave pace/mile and the slower parts around 7:45 ave pace. 6:52 overall pace for last 4.5 miles and 7:21 overall ave pace/mile for 8.5.

Comments
From I Just Run on Tue, May 03, 2011 at 16:59:01 from 67.79.11.242

Hey Dave,

Thanks for your words of encourgment and advice. Obviously I'm out for recovery for a few day but I'm thinking about running a few 5K's this summer too. My first goal is to bust the 20:00 mark. I see you're going to get into the 17:00's soon....WOW...!

From Dave S on Wed, May 04, 2011 at 17:01:43 from 4.253.102.230

I don't know about the 17s. I'd be happy to get into the 18s or even low 19s on this one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Nice day today. I ran up past the reservoir today and saw the loons for the first time this year.They come back every spring and hearing their eerie calls make it feel more like spring even though we're still hitting low 20s every morning. 9 miles at 8:25 AP

Comments
From I Just Run on Thu, May 05, 2011 at 11:11:27 from 67.79.11.242

Low 20's every morning...That's crazy. I need to come up there and run another marathon if the weather is that cool. What's the weather like in mid summer for running marathons? Do they have any in July or August?

From Dave S on Thu, May 05, 2011 at 13:48:58 from 4.228.192.13

There's the Deseret News Marathon on July 24th in Salt Lake City. There are usually several from the blog that run either the marathon or the 10k every year. I might run the 10k. The marathon starts way early when it's cool but could hit 70s or 80s by the end. I can't think of any in August but the Pocatello Marathon is Sept. 3rd. I've run it twice and heat wasn't much of an issue.

From I Just Run on Thu, May 05, 2011 at 14:58:17 from 67.79.11.242

Thanks for the info. I might just come up and run it! I'm wondering if the elevation would be a problem for me since I live way down here in Texas. I'm still wanting to BQ before September :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Nice morning for a run. It started cold again but the sun quickly warmed things and it was calm. Just did another 8 miles at a comfortable pace. Everything is feeling pretty good. It seems like I come away from most marathons with some lingering issue but so far so good.

Comments
From I Just Run on Fri, May 06, 2011 at 10:55:56 from 67.79.11.242

I'm wondering what I'll feel like when I get back to running in a few days. My darn knee just won't go away (comes and goes) but that was a previous issue. I'm wondering how the rest of my body will feel when I run. Right now it seems pretty normal.

From I Just Run on Fri, May 06, 2011 at 10:58:26 from 67.79.11.242

Oh yeah... I was going to ask your opinion on the 3200 ft downhill at the DNM, is that really hard on your legs?

From Dave S on Fri, May 06, 2011 at 22:27:47 from 4.254.221.146

I've had a couple of marathons where I have felt great the week after and jumped right back into normal training only to wind up with injuries. I've also had a couple marathons that I ran with an [injury like you did] and had it take a few weeks to get back to normal. I would just get out and start with some short easy runs and see how everything feels. I had a little calf and quad soreness in my first run after Boston [that wasn't there when I wasn't running] so I only went 2 miles and took a couple more days off. If your knee is the only problem and since the doc told you that you wouldn't damage anything by running, I would take ibuprofin and keep running if the ibu stops the pain. Even if you feel great I would still keep next week fairly easy.

I have never run the Des News marathon but it does have some pretty major downhill. If you can get in some good downhill training you could run a pretty good time even at that altitude. If you did it without much downhill training it can be very painful on the quads. You probably don't have a lot of hills around to train on?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.003.000.008.50

     Ran on the track today for the first time since probably last summer some time. I ran a 4 mile warmup at 7:50 ave then 5x1000. The first 4 were all 3:54 and the last was in 3:50 with 1 lap recovery at about 8:30 pace. This pace seemed to feel harder than it should have. Hopefully it will feel a little easier next week. Ave pace for 8.5 miles was 7:17.

Comments
From I Just Run on Mon, May 09, 2011 at 10:59:36 from 67.79.11.242

I'm hoping to get back on the track soon. The nearest track (where my son goes to school) is being refinished. It should be nice when finshed. It was in pretty bad condition before. For some reason I really like the track sometimes...I think maybe since all my road runs have hills and the flat allows me to really get in a good steady pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Went for an easy 8 miles in the middle of the day. I think it was the warmest day this year at 70 deg. It felt like 85. I'm not used to that at all. 8:27 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Went out in the rain for my run today. It wasn't raining real hard but the wind was blowing about 25 MPH. I couldn't take my preferred route because of mud which made it so I had to run the first 4 miles directly into the wind and rain. It was nice to turn around and have it at my back. Later the wind went away and the rain got a lot heavier. Given the choice, I would take the heavier rain without the wind. 10 miles at 8:30/mile.

     Looks like I got drawn in the St George Marathon lottery. Looking forward to that this fall.

Comments
From Steve Piccolo on Tue, May 10, 2011 at 01:48:35 from 174.23.208.226

Congrats on getting in. I got in too. We'll have to run together until you leave me in the dust. Too bad Scott didn't get in.

From Dave S on Tue, May 10, 2011 at 14:10:49 from 4.254.220.20

I don't know about leaving you in the dust. I'm just hoping I can get there healthy so I can have a chance of keeping up with you this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.200.000.000.000.008.20

     Raining a bit again but there was no wind. Much better than yesterday. After yesterdays run I had a little soreness in my hip so I kept the pace extra easy today and everything felt good. 8.2 miles at 8:58/mile.

Comments
From I Just Run on Wed, May 11, 2011 at 11:11:03 from 67.79.11.242

PLEASE send us some of your rain....!

Too dry in Texas...!

From Dave S on Wed, May 11, 2011 at 16:54:49 from 4.254.221.196

It is making it tough to get the fields planted around here but I spend so much time praying for rain during our dry times that I hate to complain when we get it even when we need it to dry out a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.002.000.008.00

Went back to the track today for a short workout. I ran 4 miles warmup at 7:49/mile. Then a short workout.

1x1000 - 3:40

1x1200 - 4:30

1x400  -  1:27

3x200  -   :42

I meant to do 2x1000 but lost track of my laps and did 1200 on the second. The 1000s felt a lot better than the ones that I did last week but faster than I think I could run a 5k right now. I did another 1.25 miles cool down at 7:35/mile. Overall pace for 8 was 7:23/mile.

Comments
From I Just Run on Thu, May 12, 2011 at 10:59:50 from 67.79.11.242

Sounds like a good workout. Do you run by yourself?

BTW...It's raining here as I'm writing this....WhooooHoooo

From Dave S on Thu, May 12, 2011 at 14:43:41 from 4.254.222.146

I do run alone although yesterday my wife came to the track with me and walked while I did my workout. it's pretty rural where I live and too far from any of my friends that run.

That's perfect. It's drying out here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Very easy 8 miles. Nice day.  8:55 AP

Comments
From Scott Ensign on Thu, May 12, 2011 at 23:15:43 from 63.226.92.167

are you still running Saturday- 5 or 10? Maybe we can do a warmup and cool down run after if you have time? I see you got into SG- be sure to enter the drawing at health days to increase my slim chances of winning an entry :-)

From Dave S on Fri, May 13, 2011 at 13:50:27 from 4.254.216.221

I'm planning to run the 5k. Sounds good. I'll look for you there.

From Scott Ensign on Fri, May 13, 2011 at 13:56:16 from 129.123.3.31

great! remember to enter the SG marathon raffle to help my chances of getting in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

     6 miles today with a few striders near the end. 8:26 AP.

Comments
From I Just Run on Sat, May 14, 2011 at 22:02:47 from 71.41.149.142

Striders...Those just sound so relaxing and fun...I bet their not!

From I Just Run on Sat, May 14, 2011 at 22:03:11 from 71.41.149.142

Striders...Those just sound so relaxing and fun...I bet the're not!

From Dave S on Sat, May 14, 2011 at 22:55:51 from 4.253.97.227

They are fun if you keep them short

Race: Smithfield HD Conquer The Canyon 5K (3.1 Miles) 00:19:06, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.003.100.0011.10

     Ran the Conquer the Canyon 5K down in Smithfield this morning. This is a tough course that climbs about 250 feet up the canyon for the first half then right back down. I haven't quite been able to break 19 minutes on this course yet but came in at 19:01 last year. I have only done marathon training this spring preparing for Boston so I was curious to see how that would work in a 5k. It was a perfect morning with the temp in the lower 50s [the past 2 years it's been in the 20s and 30s] and they had a record turnout with 650 runners between the 5&10 Ks. I did a 2 mile warm up and was ready to go. The race started and I took off  and was surprised to be in 3rd place with just 2 high school aged kids ahead of me. After about a mile the first kid had a pretty good lead but the second was hanging about 30 yards ahead. I went through the first mile in 6:36. From about the first 1/2 mile we were weaving in and out of the slower 10k runners that had started 5 minutes ahead of us going up the winding canyon road. We hit the 5k turnaround and I was about 15 yards back from second place. Now we get to run back through all the 10k runners we had passed coming up and now they were mixed with 5k runners. I finished the second mile [1/2 up and 1/2 down] in 6:24 and passed the second place runner somewhere in here. The 3rd mile was all downhill and I ran it in 5:38. I ran hard the last bit but came up just short of going under 19 at 19:06 and second place overall. I thought I felt good during the race I just didn't feel like I could go faster. It probably didn't help that I haven't done any speed work until last week and very low mileage for 3 weeks tapering and recovering from Boston.

     PM Ran 6 miles easy.

Comments
From Steve on Sun, May 15, 2011 at 00:23:20 from 76.27.106.132

Sweet run! You look like you have trimmed up a lot since your picture.

From Rob Mantz on Sun, May 15, 2011 at 00:38:54 from 76.27.105.225

Nice job. Good chatting with you afterwards.

From Scott Ensign on Sun, May 15, 2011 at 18:11:51 from 63.226.92.167

nice race, great to see you again. good day for the old guys in both distances!

From I Just Run on Mon, May 16, 2011 at 17:53:12 from 67.79.11.242

Looks like a nice race for you, hills and all! The three 5K's I've run have all been on fairly flat courses and the winners are always in the 15's or 16's not that I'll every be close to that. I hope to break the 20:00 goal soon. I bet those hills would slow these 15/16 guys down!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Went out for 10 miles. perfect temperature at 52 nice easy run with 5 or 6 short striders in the last 2 miles. 8:11 AP

Comments
From I Just Run on Tue, May 17, 2011 at 11:19:25 from 67.79.11.242

You look pretty tall in your profile picture...Maybe you should call them Tall Striders :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Another 10 miles up around the reservoir. It finally stopped raining long enough to dry out the mud up there. Nice cool temps again. 8:09 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.750.000.001.250.006.00

     Ran on the track this morning. Started out with a 3 mile warm up then 6x200 and 2x400. I averaged 40 seconds on the 200s and 1:20 each on the 400s with recovery of equal distance between each at around 8:30/mile. Cool down for a couple more laps. 7:23/mile overall AP

Comments
From I Just Run on Thu, May 19, 2011 at 17:30:55 from 67.79.11.242

Track work sounds fun and different... Problem is my local (high school) track is out of service for resurfacing :( It should be nice when they finish :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

     3 miles 8:48 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     I'm running another 5k tomorrow. I usually don't do much of a taper for 5ks but decided to try a bigger one with 3 miles yesterday and 2 today. 8:08 AP

Race: Ogden 5K (3.12 Miles) 00:18:18, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.003.120.005.12

     I ran the 5K in Ogden this morning that is held in conjunction with the marathon. My wife and son and I came down and stayed with my parents last night so we'd have a shorter drive in the morning. I ran the Smithfield 5K last week and last year I ran the same 2 races back to back. I thought I might be in better shape this year because of my marathon training for Boston this past winter and spring but I ended up 5 seconds slower on last weeks race than I was last year. I had only done any 5k speed running the week before last weeks race so I was hoping this second week with some 5k type training would help me beat last years time of 18:38 on this race. 

     The temp was in the upper 40s with almost no wind to start the race. Perfect conditions.  The race starts out down a little more than 1/4 mile stretch of road then onto a bike path. I took off fast to try and get ahead of as many people [there were about 900 in the race] as possible before we hit the bike trail where it's tough to be in a crowd. I had about 10 runners ahead of me when we hit the path after running about 5:35 pace. By the time I hit the first mile mark I had passed all but a group of 4 kids from the Bonneville High Cross country team who were about 60 or 70 yards ahead. Mile one was 5:51. During the next mile the Bonneville kids spread out and I caught and passed the first 2 about 1/2 way through the mile. That put me in 3rd with 2nd place about 50 yards up. By the end of mile 2 I was about 10 yards back and finished the mile in 6:01. You leave the bike path at this point and get on Grant street. The whole last mile is straight and flat very slight uphill [not enough to notice]. I seem to always run faster once leaving the bike bath with it's short quick ups and downs and turns. I was gradually gaining on 2nd and with 1/2 mile to go I passed him and put on a little distance hoping to break him. He caught back up with 1/4 to go and I fought but couldn't hold him off. My legs were just dead. I finished mile 3 in 5:45 and the last .12 [according to my Garmin] in 41 seconds [5:52 pace]. Slower pace than my last mile. That has never happened before. I usually finish that last .1 of a 5k at or under 5 min pace but my legs went to jello. My legs were so wobbly and I felt like I was going to pass out I was breathing so hard I had to sit down and catch my breath after crossing thte finish.

     I've done this race 3 times with a Garmin and it has always read 3.12. Not sure if it's just the winding path [I focused on taking good tangents] or if they just always add a few yards to the end of Marathon courses to certify that they aren't short. After the finish they had my Gun time at 18:19 [which I think is accurate] and my chip time at 19:11. My Garmin said 18:21 but I hadn't stopped it right on the finish. They said my chip activated the sensor a minute early so I'm not sure of my actual chip time. It's got to be a second or 2 faster because they started us 10 feet back from the line and I was 3 rows back from the front. They haven't posted times yet. I was amazed to run this 20 seconds faster than last year after being slower last week.

     For 3rd place overall I got a nice plaque and a $200 Suunto training watch. I'll have to call this my new PR. My fastest is 18:16 from 4 years ago but it was a downhill course that was probably 40 seconds faster than this course. After Boston and this race, I have now run faster times these past 2 years, at 50+ yrs. of age, at all distances that I've raced. I haven't done a 10k since 50 but plan to take care of that on this year.

     The day after the race they have results posted and have me at 18:08 for gun time and chip time. My wife filmed my finish and when I crossed the finish the clock said 18:19 and you could see when I stopped my watch 3.5 seconds after the finish. My Garmin read 18:21  so I guess I'll stick with 18:18.


Comments
From Scott Ensign on Sat, May 21, 2011 at 23:24:21 from 67.41.173.72

nice job! who did the chip timing- good old milliseconds? what other timing outfit could get a chip time that is a minute slower than the gun time? quite a trick.

From Dave S on Sat, May 21, 2011 at 23:47:01 from 4.254.217.100

Scott, I'm not sure who timed it but it's been Milliseconds in the past. They had some new kind of timing system. Instead of running over a mat, they had some kind of overhead sensors aiming back toward you. I assume they read you before you actually get to them. With no mat or line on the ground, you couldn't tell where the actual finish or start lines were. I was 3 rows back before the start and a good 12 feet away and it picked me up a minute before the race start. After the race they were supposed to start the awards, it took them another hour to figure it all out.

From Rob Mantz on Sat, May 21, 2011 at 23:59:39 from 76.27.105.225

Great job! I hope in another 6 and a half years from now when I'm 50 I can still get PR's. :-)

From Steve Piccolo on Sun, May 22, 2011 at 01:35:43 from 174.23.122.45

Great job! You're a force to be reckoned with. Don't get too good, or Ensign will stop running when he turns 50.

From Jon on Sun, May 22, 2011 at 08:03:23 from 98.71.134.29

3rd place overall and a nice watch? Congrats, Dave.

From Cody on Sun, May 22, 2011 at 16:39:50 from 174.52.244.185

Nice PR! In spite of the lousy timing issues

From Scott Ensign on Mon, May 23, 2011 at 01:31:24 from 67.41.173.72

I just looked at the on line marathon results- all the chip times are three minutes faster than the gun times. It appears Einstein's theory of relativity is going to have to be revised accordingly.

From I Just Run on Mon, May 23, 2011 at 11:19:03 from 67.79.11.242

Wow...Good Run...Good Time...Good Results....! You sure make it sound fun, all the PR's and such :)

From David on Mon, May 23, 2011 at 19:19:37 from 97.126.146.20

I saw you finish. I was waiting for my girlfriend running the marathon... Yes a very long wait. Great job though! I was impressed to see you beat all those guys. Makes me wish I had run it. What did first place get? Saw he clocked a 17:35.

From Dave S on Mon, May 23, 2011 at 20:39:31 from 4.254.216.96

Thanks for the comments.

Steve, I've got a ways to go before I can give Scott a run for his money. Luckily I've still got the rest of this season before he moves up.

David, 1st, 2nd, and third all got the same thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     After Saturdays race, everything was feeling good. Saturday evening my right hamstring/glute area was sore. I also felt some very slight burn in it last Thursday [which was the day following my last speed work].  Between doing speed work and 2 races over the past 3 weeks, I think it was a little too much too quick. It was sore all day Sunday but felt fine today. No running for a couple of days just to play it safe. This is the same hamstring that has given me problems in the past so I need to nip this in the bud.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

     Hamstring felt good again today but decided not to run yet. I went for a mountain bike ride and got a flat 1 mile from home. I carry what I need for repairs on my road bike but not my mt bike. This was the first flat on that bike. Luckily I didn't have to walk too far before a neighbor came along in his truck and gave me a ride home. I fixed the tire and went back out for another 15 miles. It rained all morning but was quite pleasant in the PM when I went.

Comments
From I Just Run on Wed, May 25, 2011 at 12:06:08 from 67.79.11.242

Good call on the rest. I've decided to really take it easy for a few more days and try and get everthing feeling good again. It's funny I ran for about 10 months without any real problems and then several problems came up in a row.

From Dave S on Wed, May 25, 2011 at 14:05:48 from 4.254.218.208

At our age, 3/4 of the battle seems to be trying to stay healthy. It's a real trick to figure out where that line is that you can push your training up to but keep from winding up injured.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

     Tried a short run this morning. I went 4.5 miles slow and easy and decided I would stop if I felt any discomfort in the hammy. It felt 100% during the run so if it still feels good tonight, I'll try something longer tomorrow. 8:57 AP

Comments
From I Just Run on Thu, May 26, 2011 at 13:07:10 from 67.79.11.242

Ha ha, I made the same decision yesterday and ran a little longer and faster this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Hamstring felt pretty good last night with just a small amount of discomfort. It felt good today so I ran 8 miles and just kept the pace relaxed and easy. Everything felt good on the run. I'm probably being extra cautious with this but I've had a couple of hamstring issues in the past that started the same way and wound up taking months to get back to 100%.  8:26 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Got out for an 8 mile run just before dark. It was about 50 deg with some wind and dark looking clouds moving in. I brought a light jacket with gloves and a hat tied around my waist just in case I got caught in blowing rain. A couple of miles into the run the wind mostly quit and it just turned into a very nice evening run up to the reservoir. I brought the jacket for nothing. Better safe than sorry I guess. Took it nice and easy again then picked it up to about 7:40 pace the last 2 miles. Hammy still feeling good. 8:25 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

     Went for 8 miles right before dark again. It was about 50 deg. Perfect running weather.  I was planning to keep all of my miles slow again today but after the first 4 miles at 8:14 ave I was just feeling to good and picked it up more with each mile on my way back. I averaged 7:17 for the last 4 miles including the last 2 at 7:03 and 6:48. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     I ran 13 miles this morning in a lot of wind and rain. It was about 45 deg and no rain or wind when I started. About a mile in the wind got stronger. It was at my back so I knew I would be fighting it all the way back. Then I started getting hit with some on and off showers. It wasn't too bad on the way out but by the time I turned back the wind had gotten even stronger and of course it started raining harder too. It wasn't fun running into a 20 mph headwind getting pelted with rain. The rain let up after a couple of miles but not the wind. I had 4 1/2 miles coming back directly into the wind and I got above 9:00 pace on some of those. We have sure had more wind and rain this spring than I can remember. A lot of years we can started cutting alfalfa by memorial day but this year it's not even close because of the cool weather. 8:19 AP

Comments
From I Just Run on Tue, May 31, 2011 at 00:31:07 from 71.41.149.142

That sound like my run in OKC with the wind and rain :-) I'd sure like to have about a hundred bails of ya'll's (that texan talk) alfalfa hay for my horses right now! We haven't been able to cut any hay this year. It's going to get bad!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles this morning at a nice easy pace. The temp was about 50 deg with no wind. Can't ask for better than that. We are supposed to hit 70 today and it's probably going to get hot real soon. It may be one of the last days like this before summer. 9:06 AP

Comments
From I Just Run on Wed, Jun 01, 2011 at 10:45:36 from 67.79.11.242

I'm not going to read your blog any more! I can't keep from coveting your weather :-)

From Dave S on Wed, Jun 01, 2011 at 18:48:33 from 4.254.222.175

I guess it wouldn't help to tell you I had to run in the 70s today. That probably still sounds pretty nice compared to 90s with high humidity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     Another 8.5 miles today at an easy pace. I ran a little later today and the temp was in the lower 70s. It always seems to feel a lot warmer than that the first few times of the summer. I had about a 15 mph headwind that came up the last couple of miles and was very welcome. The mud had dried enough that I was able to run up to the reservoir. I don't know how many killdeers I saw running along just in front of me trying to make me think I was about to catch them as they led me away from their nests. 8:43 AP

Comments
From I Just Run on Fri, Jun 03, 2011 at 10:35:02 from 67.79.11.242

I love those little birds. We have a few down here but I'm afraid our cat caught one yesterday. There was a big pile of feathers at the back door and blood all around when I went out in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.001.500.008.00

     Ran 8 miles today. First 4 miles progression from 8:18 to 7:37 then went into some fartlek running 1/2 mile fast then 1/2 slow 3 times. The first 2 were into a quartering 15 mph crosswind headwind and I ran them in 3:03 and 3:00. The 3rd one I had turned a corner so the wind was more of a crosswind tailwind but it was uphill and I hit 3:07 on that one. They were all 3 a pretty hard effort. Last mile in 7:30. 7:33 AP overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     I didn't get out until about 20 minutes after sundown for this run so it got pretty dark on the way back. The temp was at 50 deg and it was dead calm. It was a very nice run. I just kept the pace comfortable and it was so peaceful out. 7 miles at 7:30/mile AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.503.000.000.000.008.50

     Got out late again tonight about 1/2 hour after sundown for 8.5 miles. Another perfect evening with temps in the mid 50s, calm, and peaceful. I didn't plan on pushing the pace at all again just keeping it comfortable. It was completely dark after 4 miles so I never really looked at my garmin. Just ran what felt good. My first couple of miles were in the 8:20s but after that my pace was from 15 to 20 seconds faster with each mile. miles 6,7,and 8 were 7:24, 6:58, 6:42. I was wearing my New Balance 101s. A very minimal trail shoe without much heel rise and fairly light. I've been running in these once a week and always seem to run a little faster in them. Last 1/2 mile was on a dirt road with a few potholes so I ran it slow since it was dark. 8 miles @ 7:44/mile 

Comments
From flatlander on Sun, Jun 05, 2011 at 10:46:20 from 76.31.26.153

Sounds like a great run with great temmps.

From Scott Ensign on Mon, Jun 06, 2011 at 21:59:44 from 71.35.225.187

sorry I missed you at the race Saturday. Keith came though so I had another old guy to hang out with :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

     Another late PM run today but this time I finished just before it got completely dark. It had rained about an hour earlier so it was nice and cool. It rained lightly during the run a couple of times but was quite nice. I meant to run the whole run very easy [around 8:40 pace] but saw a couple of my neighbors riding their horses up the dirt road about 3/4 mile ahead of me. I had 2 miles to go before my turnaround and couldn't resist seeing if I could catch them first. I always seem to speed up to catch slow moving tractors or people going slow on bikes or anything I think I can catch and pass. I ran a 7:18 next mile and the first half of the next mile about the same pace. I caught and passed them and got too my turn around about 1/4 mile ahead of them. I then slowed it back down for the rest of the run. 8.25 miles @ 8:25/mile

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

     15 miles this morning at 8:04/mile up around the reservoir.

Comments
From I Just Run on Tue, Jun 07, 2011 at 16:08:37 from 67.79.11.242

It sounds so easy when you use one short sentence :-)

From Dave S on Wed, Jun 08, 2011 at 17:07:04 from 4.253.97.155

I wish it was easy. The only thing easy was the one sentence report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     I finally got my alfalfa in today. Between waiting for the ground to dry between rainstorms and other delays it seemed to take forever. Just as I finished this evening it started raining hard. Perfect timing except I hadn't run yet. I thought about going out in it but it was really coming down and I just didn't have the motivation. I just about bagged it all together but the rain finally stopped and I got out at 9:30 for a short one. I just ran 4 easy miles and threw in a few 10 to 15 second strides the last mile. During one of the strides something burst out from the thick ditch bank on the edge of a field and ran across the road 5 feet in front of me. It was dark enough I couldn't tell what it was but it sounded to heavy to be a cat. Then it ran across my neighbors driveway and triggered a motion sensor light and I could see it was a big old raccoon. I don't know if I've ever seen one run that fast. I must have startled him worse than he did me.

Comments
From Steve Piccolo on Thu, Jun 09, 2011 at 09:16:38 from 174.23.122.45

I'm glad it didn't eat you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.003.001.000.008.00

     We got about another 1/2 inch of rain this morning so I waited and did a PM run. It was nice out with the temp at 61 and a light breeze. I went out for a 4 mile out and back twice on my only stretch of pavement without going out to the highway. First four was a progression. 7:54,7:37,7:15,7:00 for an average pace of 7:26. Then 4 miles of tempo not shooting for any particular pace just run a comfortably hard pace. I ran 6:33, 6:31, 6:20, and 5:59. for an average pace of 6:20. The first 3 miles were what I wanted but there was nothing comfortable about the last mile. The last 3 miles were in 18:50. That's 6:16/mile pace which would be a 19:25 5K. I felt real good about this workout. 6:53 ave pace overall for 8 miles.

Comments
From I Just Run on Fri, Jun 10, 2011 at 10:12:10 from 67.79.11.242

Wow, good run. It seems your very comfortable at these paces. Some day I hope to be closer to these paces too.

From Dave S on Fri, Jun 10, 2011 at 12:50:40 from 4.253.102.216

I wish those paces always felt that good. Some days everything just feels great. That's the way you would like to feel on race day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     Ran 8.5 recovery miles up to the reservoir. Nice day. 8:23 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     I didn't run until noon today and I can sure tell I'm not used to running in the heat. It was 65 deg when I got out and 72 at the end. It sure felt hotter than that. The slight headwind at the end was very welcome. I did the same run as yesterday but threw in a few strides the last 2 miles. Overall pace was 8:28.

Comments
From I Just Run on Sat, Jun 11, 2011 at 15:35:53 from 166.205.15.29

Welcome to Texas!

From Dave S on Sat, Jun 11, 2011 at 15:42:14 from 4.253.103.168

I was thinking about you guys down there and I felt like a wuss to complain about that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

     Went out for 15 miles this evening. It was raining this morning and off and on throughout the day and looked like it could rain again when I left but it held off and was beautiful running weather again in the mid 50s. The sun even started to shine just before it went down with a couple of miles to go. My goal on this run was to not push the pace at all and just run what felt very comfortable all the way. Most times on longer runs I start to speed up a lot as I get closer to the end and feel more worn out by the time I finish.  Not sure why. I guess I'm just smelling the barn and wanting to be done. Tonight I was hoping to finish feeling more like I had just run 8 or 10 miles. I kept having to make myself slow down toward the end [especially the last 3 miles]. I think I accomplished this pretty well and at 14 miles I still felt pretty fresh. During the last mile my legs started to feel a bit more like they do at the end of a longer run but not bad. Overall pace was 8:17.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles this morning. Just took it nice and easy and enjoyed. 8:49 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.001.006.000.000.008.00

     Ran 8 miles today with 6 miles tempo.  I ran a 4 mile out and back twice basically the same run I did last week except I ran 6 tempo today and kept them a bit slower especially the last 2 where I got a little crazy last week. Averaged 6:59 first 4 miles 7:40, 7:12, 6:32, 6:34. I stopped about 2 minutes to get a drink and take a rock out of my shoe then 6:37, 6:38, 6:37, 6:35. It was 72 deg with 6 or 7 mph wind. The first 2 miles of each lap were tailwind and the last too were headwind which was welcome because it felt so much cooler. Average pace for 6 miles tempo was 6:35. Overall ave for 8 was 6:48.

Comments
From I Just Run on Wed, Jun 15, 2011 at 16:47:58 from 67.79.11.242

Wooo...That's a good steady run. What's your next race plans.

From Dave S on Thu, Jun 16, 2011 at 14:33:14 from 4.254.223.47

I don't have anything in June. I'm signed up for a 15K on the 4th of July.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     9 miles up past the reservoir this morning. Kept a nice easy recovery pace. 8:39 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.002.500.0010.50

     Started out this morning with 5 miles at 7:58 AP which included the highway hill for the 2nd and third mile 6:48 mile down and 8:45 back up at a little harder than medium effort. Over the next 5 miles I ran 5x1/2 mile hard with 1/2 easy recovery between. The 1/2s were 3:00, 2:59, 2:54, 2:54, 2:53. I wasn't trying to run each one faster they just came out that way. Finished off with 1 cool down mile. Overall pace for 10.5 miles was 7:33

Comments
From I Just Run on Sat, Jun 18, 2011 at 17:06:29 from 71.41.149.142

Isn't it nice when quality results come out of normal effort? It really feels like a sence of accomplishment!

I hate to ask but...what's the weather like up there?

From Dave S on Sun, Jun 19, 2011 at 16:38:33 from 4.254.218.96

Our weather has been all over the place. We had a couple of days that reached 80 deg [which is more typical for this time of year] then Fri morning we had a frost. My wife had just replanted a bunch of tomatoes and peppers in the garden after they got killed in the last frost a couple of weeks back and the new alfalfa I just put in was just out of the ground and at the stage where it's vulnerable to frost. Luckily it doesn't appear that there was too much damage. Today it's raining again and at 2 pm the temp is only up to 56 deg. They say today might break the record for the lowest high for this day. But I have to admit these cool temps make for some nice running even if they aren't ideal for some other things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

     Ran 5.5 miles after dark. I was hoping to run a few more but we got home late so I just ran short and easy and called it good. 8:23 AP

Comments
From I Just Run on Sun, Jun 19, 2011 at 23:44:08 from 71.41.149.142

I see you're moonlighting now ... Hummm?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.250.000.000.000.0016.25

     Ran 16.25 miles this morning. Temps were nice in the 40s to start and 60s to finish. I ran up past the reservoir and out the canal. I put my water stashes back out for the summer and drank a little at 6 and 12 miles. I kept the pace comfortable throughout. With 2 miles to go I noticed my overall pace was at 8:02/mile. I had to resist the urge to pick up the pace to catch and pass the 8 minute guy. It wouldn't have used that much more energy to pick the pace up by 15 seconds/mile, It was more of a moral victory to see if I could do it. I managed to resist and keep the effort even and finished the run at 8:01 ave. pace.

Comments
From I Just Run on Mon, Jun 20, 2011 at 14:58:12 from 67.79.11.242

Wow...That was a great run! Regardless of the time you sound like you were really comfortable throughout the entire distance...Kinda like holding back a race horse :-)

From flatlander on Tue, Jun 21, 2011 at 14:57:14 from 198.207.244.102

Very nice run. How old are you? You are much more mature than me.

From Dave S on Sun, Jun 26, 2011 at 00:38:25 from 4.254.224.5

I think you've got me by about 4 years in the age department. Sometimes I think we would be better off running without a watch but I just gotta know.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     8.5 miles in the morning at 8:37/mile in the morning before heading out for Yellowstone Park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     We camped in Yellowstone Park last night and I got up early for a run. The temp was in the lower 30s to start and calm. The sun came up and warmed things into the upper 40s by the time I finished the run. Very nice. I ran to fishing bridge and back which ended up being 10 miles. The elevation is close to 8,000 ft but I didn't notice it much. Maybe a little on the uphills. Average pace was 8:18. During the day we did quite a bit of hiking. Some of them had quite a bit of elevation change. One of them started at the rim of the Yellowstone Grand Canyon and descended 75% of the way to the bottom of the canyon to a viewpoint  below the crest of Lower Yellowstone Falls. Gorgeous view. The last half descends down steep enough cliffs that they have an iron stairway. My son and I ran down the very steep steps. On our way back up we started to take the steps quickly taking 2 at a time. This was fine for a while but my quads and butt started to burn like crazy and I was soon reduced to a quick walk taking every step. It was quite a workout. 

     We stopped for lunch at a picnic area that we had all to ourselves. After we finished lunch and started back down the short road to the highway there was a Grizzly feeding  along the edge of the road. We turned the car around and filmed him out the car window at anywhere from 15 to 35 yards as he made his way along the side of the road and right back past where we had just finished eating. Really cool! We saw 2 more Black Bears later that day. One of them had 2 cubs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Another night camping in Yellowstone. I was planning to run again early but when I woke up at 5am I could hear the rain coming down on the tent. I hadn't been getting near enough sleep the past few nights and I lost my motivation to get out of my warm bag and I slept in. The rain cleared out early and it was a beautiful day just like yesterday at around 70 deg. We drove away from camp in the morning to try and spot some wildlife. We saw lots of buffalo and elk and other animals but no bears or wolves like we were hoping. As we were coming back to camp here is a huge male grizzly bear about 100 yards from our tent moving in a direction that appeared he had just gone right past our camp. We saw another female grizzly with 3 cubs that evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     We got back home after midnight last night I was up at 4:30am but was too busy all day to find time to run. I hated skipping 2 days straight and I decided I was going to run right after I picked up my son from playing basketball at the church at 10 pm. When I got to the church they talked me into one quick game that turned into another then another until it was 11:30 when we finally left. So 2 days without running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.670.004.330.000.0010.00

     It was nice and cool this morning at 4:30 am at 43 deg. Unfortunately I didn't have time to run when it was nice. I finally got out at 6:30 pm when it was 84 deg. I figured I could have gone later after it cooled but I wouldn't be able to go until after 9:30 and I wanted to get to bed earlier. I felt really beat before I left but after I started running I felt better. There was a bit of a breeze that kept the heat from being too unbearable. I ran up past the reservoir and after 4 miles I felt good so I decided to do a workout. for the next 6 miles I did a fartlek run going 4 minutes hard 2 minutes easy.  I ended up with 7 faster segments that totaled 4.33 miles at 6:17 ave pace. They varied from 6:10 to 6:25 pace each depending on hills and wind direction and the two min easy parts were around 8:30 pace. Overall pace for the 6 mile workout was 6:52. overall for all 10 was 7:21 AP. I dunked my shirt in the reservoir at the turn around and that really helped with the heat.

Comments
From I Just Run on Mon, Jun 27, 2011 at 00:23:25 from 71.41.149.142

The weather sounds like Texas except your running was way better than mine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

     It was 40 deg this morning at 5 am. It was about 7:00 before I was able to run and the temp was still in the mid 40s. I ran 16 miles at 8:09 pace up past the reservoir and out the canal. The temp was 65 when I finished. We are supposed to hit mid 80s later today and maybe 90 tomorrow. It's amazing it can cool to the 40s after an 85 deg high. Really nice morning and nice run.

Comments
From I Just Run on Mon, Jun 27, 2011 at 13:30:03 from 67.79.11.242

Ya know I wouldn't mind the hot days if it would just cool off at night. Our humidity is always so high that it just feels hotter than it is. 78 degrees in the moring with such high humidity makes it feel like 90.

From Dave S on Tue, Jun 28, 2011 at 13:28:18 from 4.254.229.69

The cool nights do make it nice. We open all of our windows at night then close them up in the morning so we don't need air conditioning Even when the temps get into the 90s the inside temp usually tops out in the 70s. I don't know how you handle that humidity. We usually travel back to Pennsylvania each summer and when it gets hot it can be down right miserable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles up by the reservoir. Another nice cool morning [upper 40s] but we are supposed to get over 90 today. Yesterday I ended up working out in the sun all day and probably walked another 4 miles [some jogging] in hip boots. Not the greatest for recovery from my 16 mile morning run. I felt trashed last night and this morning so I went extra easy this morning. 9:07 AP.

Comments
From I Just Run on Tue, Jun 28, 2011 at 13:23:15 from 67.79.11.242

Would you please quit posting the temperatures...and also quit using those terms like "nice" and "cool"...Ahhhh ....Sorry, I think the heat is getting too me :-)

From Dave S on Tue, Jun 28, 2011 at 13:36:23 from 4.254.229.69

Sorry. You can rub it in this winter when I'm running at 15 below.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Went over to Weston canyon this morning to get some uphill and downhill running. There's a 3 mile section I like to run that's a nice gradual grade [around 300 foot climb]. I had planned to do a workout. After a warm up mile I started a tempo run but could tell I just wasn't feeling it today so I just kept the whole run easy and ran 2 miles less than planned. I haven't been getting enough sleep and I think it's catching up to me. I also lost about 4 pounds on Monday and haven't gained much of it back yet so I may be a bit dehydrated. Either way I don't think I have been recovering well from my last few runs. I've got to focus on getting enough sleep and eating and drinking like I should. 8:12 pace overall for 8 miles.

Comments
From I Just Run on Wed, Jun 29, 2011 at 13:20:06 from 67.79.11.242

I'm right with you on the sleep and dehydration. I went to bed at 1:00 last night and got up at 6:00. About five hours of sleep has been typical for the last month or so. It's been so hot and humid down here that I lose at least 6 pounds on an 8 mile run (I only weigh 160). It's been really draining the energy out of me and it takes all day to get the fluids back in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles midday at 78 deg. I've been up every morning at 5 am to move wheel lines and hand lines for irrigating. It's made it so I usually haven't been able to take advantage of the nice cool mornings in the 40s and 50s. Our cool rainy spring has gone strait to hot and dry. 8:32 AP

Comments
From I Just Run on Fri, Jul 01, 2011 at 15:02:48 from 166.137.141.78

The weather sure turned fast for us too.

How many acres do you farm?

BTW...still a good run in the heat!

From Dave S on Fri, Jul 01, 2011 at 15:10:47 from 4.253.99.86

It's about 60 acres.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.650.003.000.000.006.65

     My legs just haven't had any pop this week so I haven't done any kind of a workout. Today I felt a little better so I decided to try a short workout. My hip has been bothering me a bit so I kept the workout minimal  [just 3 faster miles] and the overall distance short at 6 1/2 miles. It was 75 degrees again when I got started. I warmed up for a little over 2 miles at 7:55 pace then went down the big highway hill 1 mile in 6:16. I took about a 2 min break and dipped my shirt in a ditch. 1 mile back up the hill in 7:50. The uphill was the harder effort. After a .3 mile recovery I ran 1/2 mile in 3:06 then 1/2 mile recovery. Then another 1/2 mile in 2:55. Then .61 cooldown. Overall pace was 7:27. I've got a 15K I'm running Monday so hopefully I can recover and get rid of some of this sluggish slow feeling by then.

Comments
From I Just Run on Fri, Jul 01, 2011 at 15:18:56 from 166.137.141.78

I think our bodies just rebel when the hotter weather first hits. I felt so drained a few weeks ago that I thought there was something wrong. Finally the sluggish feeling has gone away pretty much.

From Dave S on Sat, Jul 02, 2011 at 20:30:49 from 4.254.225.236

I think you're right. And not only running in the warmer weather but working out in it all day. Every year when I first start irrigating it seams to take me a few weeks to get used to it. It usually means walking 2 or 3 extra miles a day in hip boots and carrying 40 ft lengths of pipe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     My hip has been a bit sore so I decided to skip the run today. With no running today and tomorrow hopefully it will feel better for the race on Monday. I went for a 20 mile off road ride on my mt bike. I haven't been riding at all. I normally ride once or twice a week. There's a biathlon here I like to do every year at the end of the month and I'm in pretty poor cycling shape right now.  This is the second week in a row that my mileage has fizzled the second half of the week and I've ended up with about 20 fewer miles than I had hoped.

Comments
From I Just Run on Sun, Jul 03, 2011 at 18:54:27 from 173.24.140.194

I've been thinking about getting a bike to do some cross-training but can't seem to pull the trigger. I really don't want it to cut into my running and my time is really limited right now for more (other) training. Some say I should defiantly do it to save wear and tear on my "old" body :-)

Race: Blacksmiths Fork Freedom Run 15k (9.31 Miles) 00:58:53, Place overall: 15, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.750.009.300.000.0011.05

     I got up about 4:30 this morning to drive down and run the Freedom Run 15K. My wife and son got up early too and came along with me after we all got to bed around midnight the night before.  My main goal was to come in under 59 minutes. That was the same goal I had last year and I came in at 59 flat. I felt like I have been in better shape this year up until the past 2 weeks. I have felt sluggish and had to cut my miles way back. This morning before we left I took a look at my last years mile splits for the race and figured I would shoot for those. It was a little warmer than usual at the start in the lower 60s with some cloud cover that made it a bit muggy. I can't complain about that for this time of year but it's normally about 15 deg cooler. It's the 35th year for this race and they capped it at 600 runners this year so I'm thinking there were a lot of people that didn't get in. The race started and I really didn't feel that great.

1- 6:12. The first mile has a bit more downhill and is normally a fast one. Last year I ran it in 6:06. I lost 6 sec. here but no big deal. I probably went out too fast last year.

2- 6:28. Last year I hit this one in 6:17 so I started too worry that this was going too be a long day.

3- 6:25 Last years time was 6:16 and I just don't feel like I can run any faster. Just no pop in the legs. I figured the sub 59 was not going to happen and as flat as I feel and as slow as my splits are I'll be lucky to be close to 1 hour.

4- 6:25 At least this is a little closer to last years 6:20 but I'm still bleeding seconds. I'm down 31 seconds from last year already how bad is it going to get. I'm having negative thoughts creep in like "why go through all this discomfort for what I know will be a lousy time anyway". Why not just slow down and take it easy.

5- 6:13 I had quit paying attention to my Garmin and didn't realize I had picked up the pace that much. I had dropped a kid that had run with me since mile one and passed a couple of people that I have always beat that were still running ahead of me. I didn't realize it but I had gained back 9 seconds.

6- 6:20 I gained back 1 more second here over last year.

7- 6:34 During the 7th mile you leave the TOU course [aprrox mile 14] and head up a big hill that's not quite 1/2 mile long and pretty steep. Just before the hill I noticed that my overall pace was at 6:21. Last year it was at 6:17 in the same place and with the hill between me and the finish line my overall pace had dropped 3 seconds by the end. In previous years I had lost about the same so now I'm figuring that would give me about 6:24 overall pace by the end which would be under 1 hour. With a 6:34 on this mile I gained back another 4 seconds.

8- 6:27 The first part of mile 8 is still climbing the last 3rd of the hill then it flattens out. Last year was 6:32 so chipping away a little more. This uphill mile was actually faster than mile 2 which is a downhill mile.

9- 6:05 For the rest of the race I didn't look at my pace much I just tried to run hard. The last quarter of this mile has a nice little downhill. I ran this mile the best I ever had last year at 6:14 so I was surprised to check my Garmin after the race and see that I gained that much time on this mile.

9.31- 1:41 [5:34 pace] Most of the races I run end in .1 or .2. The .3 at the end of this always seems so long. You can see the finish from about this point and it always looks a lot farther than it seems like it should be. I continued to push hard without looking at my time knowing it was possible but unlikely that I could be close to 59 min.

Final chip time was 58:53  6:19/mile overall pace. I actually got back 2 seconds on my overall pace during the last 3 miles rather than loosing a few. I was very happy with the 2nd half of the race and my finish but wonder what was going on the first 4 miles. So that's a new PR for that race and I ended up 1st in age group and 15th overall.


Comments
From I Just Run on Wed, Jul 06, 2011 at 11:47:04 from 166.137.137.78

Way to hang in there...! It's got to feel really good to actually set a new PR even when your not feeling very good. It's a testimony to the fact that you are in much better shape. I think this will pay off mentally in races to come! Good race report...how do you remember all the details? All the miles seem to run together when I race and I can't remember that much detail when its over :-)

From Dave S on Wed, Jul 06, 2011 at 16:15:37 from 4.253.97.37

The exact mile splits I looked up and compared after the race. During the race though I knew all my mile splits from last year from looking through them just before the race so each mile I just had an idea that I was losing a lot of time. On my Garmin, I mainly watch my overall pace and pace for the mile that I'm in. I remember being at 6:22 overall pace after 6 miles net downhill. I never would have thought I'd end up running the last 3.3 net uphill miles 5 seconds faster ave pace so I really wasn't Paying as much attention to my splits after that and was pleasantly surprised at the end. I've run this race 5 times so I am very familiar with the course and that helps too with remembering where and when things happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

     15 miles mountain bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles up to the reservoir at an easy pace. Hip feeling better. 8:45 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

     Ran 10.5 up around the reservoir. I felt pretty good this morning and had to resist the temptation to run faster or farther. I kept in mind last year 2 days after the same Freedom Run when I was feeling good and ran a 14 miler and wound up with a hamstring problem that kept me from much training for the next month and a half which should have been the main build up time for TOU last year. Overall pace 10.5 miles.

Comments
From I Just Run on Thu, Jul 07, 2011 at 14:25:58 from 166.137.142.209

So...you're running YOU this year? You may have already told me but I forgot.

From Dave S on Fri, Jul 08, 2011 at 15:02:07 from 4.254.230.95

No. I'm running St George which is only 2 weeks later. I would have if I hadn't drawn for St George. I was planning to run TOU half but it filled up before I got registered. Have you decided yet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     8.5 easy miles. I threw in 6 or 7 15-20 second striders  the last 2 1/2 miles. 8:36 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

     It was 47 degrees this morning when I started my run. It usually takes me about 2 miles to get warmed up but this morning I was wishing I had started with something warm on. It rained a bit yesterday evening and I think with all the vegetation being wet it made it feel cooler and I was wishing I had at least worn something long sleeved. It took about 4 miles before I felt comfortable but after that it was real nice. 58 degrees by the time I finished. The reservoir looked really cool just before the sun came up with all the steam and mist coming off the water that was much warmer than the air. I ran 17 miles. When I was running along the canal the damp dirt was a bit stickier than on the dirt road and it kept sticking and building up on my shoes until they felt like they were 5 pounds. That lasted for about 5 miles of the run. By the end I was feeling a bit more fatigued than the 15 and 16 milers I have done the last few weeks. I don't think I am completely recovered from Mondays race. My calf muscles were a bit sore for a couple days after the race but then had felt better until the end of this run and the rest of the day today they have been more sore than after the race. Hopefully a day off tomorrow will help.

Comments
From I Just Run on Mon, Jul 11, 2011 at 16:03:22 from 67.79.11.242

Wooo...Hooo... 47 degrees, I'm getting chills just thinking about it! It was 78 degrees at 5:30am here this morning when I started. Oh and 90% humidity. I was thinking about taking my running shorts off to run it was so hot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.007.0015.00

     Ran 8 miles this morning easy then 20 Mt Bike hard. 8:45 pace on the run. I averaged 16 mph for the 20 miles on the bike. 13 miles of it on dirt road with several big hills. When I haven't been riding my bike a lot, I have a hard time getting my heart rate up even though the slower pace might feel hard. This morning my HR averaged 137 with a 156 max on one of the hills. A run at a comparable effort would have probably had me averaging in the 150s with a max in the 170s. After I'm in better bike shape it's easier to get my heart rate higher and my speed gos up along with it. When I'm in poor running shape it seems like my HR goes up even when the pace is slower.

Comments
From I Just Run on Wed, Jul 13, 2011 at 11:50:15 from 67.79.11.242

I have only biked substantial miles one time and I couldn't get my heart rate up either. My muscles (different ones than running) fatigued before my heart rate was taxed. I still haven't gotten a bike but plan to in the near future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     9 easy miles up around the reservoir this morning. I think I was feeling a little fatigue from yesterdays ride. 8:36 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.500.003.250.009.00

     I wasn't able to get out early this morning so I missed the cool hours. It was 72 deg when I started and 80 at the end. I ran a 2 mile warmup at 8:07 pace then down and up the 1 mile highway hill twice. I normally run the harder effort on the uphill. This morning I decided to run the downhill harder. I ran the  first mile downhill in 5:40, back up in 8:27, second downhill 5:36, back up in 8:17. Running the uphill in under 8:30 isn't exactly easy but it's probably not quite MP either. Then I ran 2x1/2 miles and 1x1/4 mile with 1/2 slow recovery. The halfs were 2:54 and 2:59 and 1/4 in 1:21. Final 1/2 at 7:06 pace. I felt good early in the run but got feeling more beat at the end than I expected. I think the hills took more out of me than I expected. Overall though felt like a good workout. Overall pace for 9 miles was 7:17.

Comments
From I Just Run on Wed, Jul 13, 2011 at 14:24:31 from 166.205.10.109

Good strong and fast run!

From flatlander on Wed, Jul 13, 2011 at 15:54:49 from 198.207.244.102

Very fast, anybody who can run in the 5s at any incline is fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     I was up at 5 am but didn't have a chance to run until after 10 pm. The moon was nice and full and the temp had dropped to 64 so it made for a nice run. I just took it real slow and enjoyed except that my wife and I had just returned from eating out and my very full stomach was a bit annoying. 5 miles at 9:22 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     9 miles at 8:28 pace. did a few striders the last 2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.007.000.000.005.0023.00

     18 mile progression run this morning. My alarm didn't go off this morning and I didn't wake up until almost 6. Got out the door at 6:30 and felt slow. First 4 miles I averaged just under 8:30 pace. Next 2 miles at 8:04 and started feeling good. Miles 7-10 averaged 7:41. Miles 11-14 averaged 7:21. Last 4 averaged 6:54 pace. Nice morning for a run. 47 deg to start and just under 70 to finish. Big temperature range for one run. I saw deer [including a doe with 2 very new fawns], lots of ducks, a pheasant, hungarian partridge, a wild turkey, a blow snake, a run over rattle snake, a lizard, and 0 vehicles [except for one fisherman camped at the reservoir].  I felt pretty good on this run but sure wouldn't have wanted to run another 8 miles and especially can't imagine doing the whole 26 averaging 50 second/mile faster pace than I ran this morning. Seems impossible. Overall pace for 18 was 7:39.

8:25, 8:27, 8:25, 8:30, 8:04, 8:04, 7:48, 7:38, 7:39, 7:40, 7:31, 7:20, 7:17, 7:17, 6:58, 7:07 over big hill, 6:55, 6:37.

PM   Went for 15 miles on the mt bike right before dark. took it easy the first half then hammered pretty good coming back.

Comments
From I Just Run on Sun, Jul 17, 2011 at 00:53:05 from 71.41.149.142

Sounds like you run in a game reserve. I saw a dead skunk on the road the other day :-), can't remember exactly what day since it's been so long ago! I'm with you on the the 26 based on my running lately. I thought it was just the heat that had me in a mental funk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.007.0016.00

     didn't get out until later in the morning again. The temp was already up to 82 deg. I ran 9 miles and started to get a little rain about 4 miles into it. It felt pretty good but only lasted a few miles. Took it pretty easy. 8:49 AP.

     PM   Went out for a ride on my road bike. I'm in a biathlon a week from Saturday so I decided I'd better start riding my road bike. I prefer riding the mt. bike on the dirt roads and trails around here but I figured I had better get used to the different position on the road bike. This is only the 5th ride  I've taken over the past 3 weeks after not riding much all year so with one week to go I don't expect much from my cycling condition. I went 21 miles and the temp was 87 deg. It's not as bad on a bike because you create more wind. Right near the end I was coming up the mile long hill out on the highway that I like to run on. About half way up I decided to really crank and see how high I could get my heart rate. I was able to hit 160. The breeze was at my back so at the 10 or 11 MPH I was going up the hill it felt dead calm. I had a steady stream of sweat dripping off the front of my helmet and my thighs and glutes really burning by the time I topped out. Good stuff.

Comments
From I Just Run on Mon, Jul 18, 2011 at 17:01:32 from 67.79.11.242

Rain...rain... we need rain! I see on the weather how this heat wave is extending all the way to Canada. We've had 30+ days over 100 and the next 10 are forcasted to be the same :-) The coolest it's been here is about 78 degrees with 80% humidity and no wind at 5:30 in the morning. Let's move to Alaska!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     About 3 miles into my run yesterday my right calf had a pain hit out of nowhere. I was hoping it would go away as quick as it came but after a couple hundred yards I stopped and stretched and massaged it a bit. It felt a little better so I kept going and just took it easy. It got feeling better so I finished the whole run. I felt it a bit throughout the rest of the day so this morning I figured I'd start my run and see how it felt. I was ready to skip the run all together if I had too but if it didn't get any worse I figured I'd just go 6 or 7 miles. In the beginning it felt about the same as yesterday but after 2 or 3 miles it was feeling a lot better so rather than turn around at 3.5 for a 7 mile run I decided to at least go the rest of the way to the reservoir which is 4 miles. By then the discomfort was pretty minimal. In fact if not for yesterday I may not of thought too much about it. I decided to just go another 1/2 mile to make it a nine mile run. By  the 4.5 turn around I was in need of a bathroom and there is a porta potty in another 1/4 mile so I ran up there and used it. Of course now it's only another 1/4 mile to the 10 mile turn around might as well make it an even 10. Overall pace was 9:03/mile. My ave heart rate was 123 which is about as low as I can remember for a run. Calf pain was nearly gone at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     After yesterday I decided maybe this calf thing was gone. I had to drop my son off in town at 6:00 this morning so I wanted to do a workout at the track. I started my warmup and my calf was sore again. Not bad [maybe 1out of 10]. I decided not to risk running hard and making it worse so decided to just keep it slow again. After 3 miles on the track, I decided I didn't want to run a bunch of slow miles there so I went home and ran another 10. Calf pain was all but gone after a few miles. My hip was just getting better and now this. It seems like it's always something. It's probably not going to be a big deal but I'm planning 2 races next week [10k on Monday and biathlon on Sat] so I figured it wasn't worth the risk of straining it worse with a workout. Overall pace was 8:36.

Comments
From I Just Run on Thu, Jul 21, 2011 at 15:38:01 from 67.79.11.242

Ahhh...DerHammer and JG are both having calf problems/soreness. Luckly, that is the one part of my body I haven't had any problems with :-) Good luck on the races, there doesn't seem to be any races down here this time of year :-(

From Dave S on Thu, Jul 21, 2011 at 22:35:23 from 4.254.219.20

Must be going around. Better watch out. I've never really had calf problems either other than some muscle soreness for a few days after a marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.000.001.005.0016.00

     10 miles early while it was still nice and cool. Calf pain was minor to start and pretty much gone after about 3 miles. Kept the pace easy until the last mile in 7:08. 

     PM  Around noon I had to go into town so I took my road bike to do a ride on next weeks biathlon bike course. It was about 80 deg by now and sunny. After a 2 mile warm up, I started on the 14 mile course. I was riding hard [about tempo effort]. I messed up the cable too my rear derailleur and it ended up stuck in one gear. I could  so I basically ended up with 2 gears since the smallest gear was so low I only used it for a couple of short steep spots. I wound up pushing too big a gear for most of the ride which didn't help my time but probably gave me a good workout. At the end of the ride I quickly changed into running shoes and ran a mile in 6:17 to try and simulate the transition to running. Most biathlons do the run first but but for some reason they switched it last year. It about killed me to try and run fast after racing on the bike last year and it didn't feel too good today either. I would have never kept that pace for the full 5k and I about puked at the end. I have a hard time even walking after a hard ride. I averaged right at 20 mph on the ride

Comments
From I Just Run on Fri, Jul 22, 2011 at 11:30:37 from 67.79.11.242

Good thing the bike broke on this training run and not the race. So the race is 14 mile bike and 5K run...?

From Dave S on Fri, Jul 22, 2011 at 19:33:37 from 4.253.96.40

Ya, that was a good thing. It probably would have lost me a couple of minutes in the race. Yes it is 14 and 5.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran another 10 today up past the reservoir. Saw a big golden eagle. He flew out of a tree about 15 yards away made a little loop and then gave me a close fly by. Really cool. My calf seems to be good. Kept the pace easy again. Did some striders the last 2 miles. 8:24 AP.

Comments
From I Just Run on Mon, Jul 25, 2011 at 10:28:45 from 67.79.11.242

Golden eagle...that's cool, we don't have them down here, just buzzards and hawks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.700.008.00

     Ran 8 miles this morning. Ran it mostly pretty slow until the last 2 miles I did some striders. I surged from 1 telephone pole to the next then ran anywhere from the next 2 to 4 poles easy. 7th mile was 7:09 overall pace and 8th mile was 6:44 overall pace. I did them more frequently the last mile. I was going to count these as MP miles but I ran 2/3 a lot slower and 1/3 a lot faster so I took a guess. This almost seemed easier than running those paces steady. I don't think it would work that way for much longer though. 8:17 AP

Comments
From flatlander on Sat, Jul 23, 2011 at 18:44:37 from 76.31.26.153

Interesting run, like the focus instead of just slogging it out like I have been doing lately. Good running this week for you.

From I Just Run on Mon, Jul 25, 2011 at 10:26:07 from 67.79.11.242

I've been calling those type miles AMP miles (Almost Marathon Pace). Now all I need to do is figure out how to get the Blog god to add that as a colum on the milage report :-)

Race: Deseret News 10K (6.21 Miles) 00:37:12, Place overall: 78, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.006.200.000.008.50

     We drove down to Salt Lake yesterday for a family get together. My brother and his family just got in from Austin. We spent the night at my parents house in Sandy. I got up at 4 am so I could be plenty early for the 6 am start. I arrived not quite an hour before and had no problem finding close parking and no lines at the POPs  15 to 20 min later there were huge lines at the POPs and traffic jams of cars looking for parking. It was already 75 degrees. I guess that's not too bad but being used to mornings in the low 50s, 65 would have been a lot nicer. I think there are usually over 2000 in the race and it draws some pretty good competition. It's considered the most competitive road race in Utah. I warmed up for a little over 2 miles and wondered how good of an idea that was after it just made me hot and sweaty waiting for the start. I was just dripping sweat standing in the stagnant air in the big crowd waiting to start. It felt good to get going and get some air moving. I had to start out pretty slow because of a lot of inexperienced looking runners that had lined up very close to the front and started very slow. Once I got through a bunch of them and could get moving I was able to take advantage of  some nice downhill [especially the first 2 miles] and finished mile 1 in 5:54. The downhill continued and mile 2 was 5:45. The 3rd mile starts out with some uphill the first half but a nice gradual downhill second half. 6:02 for mile 3. I found myself trying not to draft off of other runners because it felt so much better to have the breeze in my face. Mile 4 was 5:55. I was starting to feel pretty tired at this point and it was a real struggle not to lose motivation. Mile 5 was 6:05. The last .6 mile is all uphill and the 6th mile and the last .2 is the only net uphill section of the race. That last stretch seemed like it would never end but I was passing quite a few runners. Mile 6 was 6:19 and the last .21 [on Garmin] was 1:09 [5:26 pace]. Finish time was 37:12. Overall pace was 5:59. I was hoping to break into top 3 in my age group and I ended up 2nd. Last time I ran this race was 2 years ago and my time was 38:16 a PR by over a minute so I felt pretty good about the result.

Comments
From Steve on Mon, Jul 25, 2011 at 17:45:49 from 209.235.31.148

Great race Dave. That course is fun!

From Kelli on Mon, Jul 25, 2011 at 19:50:43 from 71.219.99.3

SWEET PR!!!!!! COngrats.

From Tom on Mon, Jul 25, 2011 at 20:35:30 from 67.199.180.90

Super race Dave. You certainly seem to be right on track for the sub-3 at SGM.

From Scott Ensign on Tue, Jul 26, 2011 at 01:36:59 from 67.40.119.98

awesome time, 2nd in age group, great job. sorry I had to miss it this year

From flatlander on Tue, Jul 26, 2011 at 14:10:25 from 198.207.244.102

Congratulations, that is a very fine race.

From I Just Run on Wed, Jul 27, 2011 at 10:47:44 from 67.79.11.242

Yes...I would say the results were great! Sounds like you were in control the whole race. Like your Blog title says "faster with age", you're sure proving it! Wish I could pick up the pace like you have...!

BTW...I live about 30 miles from Austin.

From Conner Mantz on Fri, Jul 29, 2011 at 11:52:29 from 24.10.140.149

Great job with the PR!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

     Went for 25 miles on my road bike this morning.

      Played basketball for a couple of hours in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     I ran 8 miles in the morning at 8:34 pace. I felt pretty beat still from the race Monday. My quads were pretty sore from the downhill. The muscles up the outside edge of my shin were sore along with several other spots. I guess I hadn't really trained very well for that 10k with no tempo runs lately and only 2 miles downhill training 2 weeks ago. 

     My brother and his family from Austin have been staying with us for a couple of days and we went up to float a section of the Bear river on tubes. On the first trip down my tube got torn open on a rock with about a mile to go so I ran the rest of the way down the gravel road in my Vibram Five Fingers and got another mile in for the day.  We made another trip down and I hit my butt quite hard on a rock that was just under the surface in the middle of a rapid. It has been pretty painful. It wasn't my day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

      My butt is worse today where I hit it yesterday just between the tailbone and my belt. Certain motions really hurt. I decided to skip my run today and see if I can get better recovered for my biathlon on Saturday. I don't know if 4 days is going to be enough time to recovery fully from Des News Monday. I plan on taking tomorrow pretty easy too. Hopefully my sore butt will get feeling better by then too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.750.000.000.500.003.25

     My butt is feeling a bit better today. It was a little sore running but didn't seem to affect my running. I think I'm still feeling a bit of fatigue from Monday so I kept it short and ran 2x1/4 miles in 80 seconds each and a few striders just to get the legs moving. 3.25 miles @7:39/mile.

Comments
From I Just Run on Sat, Jul 30, 2011 at 13:08:49 from 71.41.149.142

Ouch...! I did something similar jumping into some rapids a year or so ago. I though I had broken something but I guess it was just a bone bruse. I'm sure that's what you have. It should get better quickly.

Race: Preston Biathlon (17.1 Miles) 00:57:46, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.003.100.0011.0015.10

     The Preston Biathlon is the biggest race here in town each year at least competition wise. It's our big weekend here in town with  " The Famous Preston Night Rodeo" . They lay claim to being the first night rodeo ever held. There are parades and carnival and all kinds of events all weekend. The race draws in a good number of people from out of town. Last year they said they had 160 participate including teams and this year it seemed as big or bigger. I really wanted to do well here but wasn't sure what to expect since I normally ride my bike year round but only started riding 3 weeks ago twice a week and it didn't help that I ran a 10K on Monday. OK enough of my excuses.  There were a lot of people I didn't recognize and a lot of nice looking bikes and fast looking people. Some of these guys are better bikers and you just have to hope that they are slow enough runners and there are better runners you hope don't bike much.I just did a 1 mile warmup and just running 8 min pace felt hard but I've had races before where I felt lousy during the warmup and still had a good result. I just hoped it would be one of those. The race has a 5K run followed by a 14.5 [closer to 14] mile bike ride both on out and back courses. Last year they did the bike first and I was very glad they went back to the run first.

     The race started and I had about 15 people running ahead of me the first 1/4 mile and we were at about 5:50 pace.  I passed a few and still had about 10 ahead of me at 1/2 mile and the pace was still a bit under 6 min which was about what I had hoped to run the whole 5K I thought I could manage that without going all out and still have something left for the bike. I passed a few more the next 1/2 mile but I was slowing badly. First mile I finished in 6:14. Ouch. There was just no pop in the legs. 2nd mile was 6:16 and by then I just had 3 runners ahead of me but they were all way ahead. I didn't want to pick up the pace much and just cruise in so I wouldn't be too spent when I got on the bike. 3rd mile was 6:11 and without intending to I picked it up to about 5:20 pace for the last .1. Finished the 5K in 19:08. I was obviously still feeling it from the 10K this week. Normally when I run 5ks on consecutive weekends, I usually recover and run the second one better but I guess a 10k with 4 recovery days isn't quite the same especially as I get older.

     I was in transition about 52 seconds then I was off on the bike. After a slow start because of a couple of hairpin turns then a left turn onto a road with some traffic I had to slow for, I got settled in and focused on the guy in red who had finished the run about a minute ahead of me. The last race I saw this guy at he won the mile in 4:40 something so I was actually surprised I had finished the run even that close behind but before the race I had seen that he had a nice bike and equipment so I figured he must do a lot of riding and I doubted I would be able to make up what appeared to be a 1/2 mile lead he had on me. The next 2 guys were way up on him. After 4 or 5 miles I didn't feel like I had made up any ground on him but at least I seemed to be opening a bigger gap on the guys behind me. This course is always either climbing or dropping with 3 or 4 short hills that are pretty steep. At the halfway point it was the first time I felt like I had actually gained slightly on him and from that point the next 3 1/2 miles are a steady climb. As the climb went on I could tell that I was actually gaining and the more it went on I was gaining fast. I made it my goal to catch him before the downhill started and I just passed him just before the highest point. There was still some uphill after this but it was mostly gradual downhill or flat to the finish. I expended a lot of energy to hopefully leave him behind quickly but he fell right in behind and started drafting which isn't allowed. He sat on my wheel for  a while then I let him pass. I rode along behind him 4 bike lengths back [as required] for a while and he slowed slower than I wanted to go so I tried to make a fast break to loose him but he got on me drafting again. I knew I had more left in the tank than he did but not if I had to do this a lot longer. After pulling him along for a while doing all the work I backed up and told him the rule. He hadn't herd it mentioned and I hadn't this year either but it had been the rule in the past years and at every other biathlon I have done. To his credit when I took off again he kept the right distance and I was able to pull away and build 17 seconds over the final 2 miles. I was really hoping the other 2 guys that finished ahead of me were both in the team category but one was an individual rider so I ended up 2nd overall. I finished the bike in 37:44 [22.2 MPH average] and my overall time was 57:46.

     Last year I did the bike in 36:03 [23.3 MPH]. I was in much better bike shape and the bike was first so I was fresher but I had a horrible time trying to run the 5K off of the bike after that and was 20:52 on the run so I beat last years overall time. Had I trained good on the bike and not run the 10K Monday, I probably still wouldn't have beat the 1st place finisher from Logan who came in almost 2 minutes ahead of me but it could have been a lot closer. I'm pretty happy though with a PR and second overall especially under the circumstances. Fun to do well in the hometown.

 

     PM  My wife and I went for a 5 mile bike ride in the evening. After that I went another 10.

    

Comments
From Tom on Sat, Jul 30, 2011 at 18:54:51 from 67.199.180.90

Great job on the PR and 2nd overall. That makes for 2 great races this week!

From JG on Sun, Jul 31, 2011 at 13:08:34 from 71.57.246.108

Great job ... I need to bike more ... I have a hard time hitting 18 mph, you were cruising and after a solid run too!

From Steve Piccolo on Sun, Jul 31, 2011 at 18:52:50 from 67.2.46.110

Wow, you had me on the edge of my seat to see how you would end up. That's very impressive.

From I Just Run on Mon, Aug 01, 2011 at 17:05:57 from 67.79.11.242

That was fun reading your report....way to go! Like I said before, you're sure improving quickly! Hey..I won second in my hometown race too but I don't think it was nearly as competative :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     It rained a lot of the night and through the first half of the day. I just about went out in it but decided to wait and run in the afternoon. I went out around 3 o'clock and now it was 77 deg and with the sun burning down on all the wet alfalfa and cornfields I run past, it was very humid. I was kind of wondering why I had picked this over the downpour this morning. I ran 10 miles and actually felt like I had better energy than I did before Saturdays race. Kept the pace fairly easy. 8:13 AP

     I was looking back at my bike training over the last 3 weeks to get ready for the biathlon. I thought it was interesting that after doing my first 2 rides easy, the first ride that I pushed the pace hard my heart rate only averaged 137. On another ride 5 days later I pushed the pace as hard as I could going up a long hill and was able to get my HR to 160 but only for a few seconds and I was about ready to puke. The next week I did a hard ride on the actual biathlon course and was able to average 148 HR. 8 days later at the race I averaged 162 for the whole bike portion and was up to 170 on a couple of the hills. My speed was much faster with the higher HRs. I was kind of amazed at how fast the progression was. I wish I would have started earlier. Another 2 or 3 weeks probably really could have helped. There's always next year.

     

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

      Ran another 10 this morning but got it done early while it was nice and cool. I felt good on this run and was tempted to pick up the pace but after 2 races last week I think I'll keep all of my miles somewhat easy this week. 8:12 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 10 miles this morning. My back was a little tight and sore to start. I ran the first couple of miles around 9 min pace. Things loosened up and felt better after that. 8:25 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Another 10 miles up around the reservoir this morning. My hip was a bit sore on Monday probably from the 2 races last week so I haven't done any faster running this week. Hip seems to be doing good. 8:12 AP

Comments
From I Just Run on Thu, Aug 04, 2011 at 23:41:18 from 166.137.143.33

Nooooo not the hip :-( hopefully it's nothing like mine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     An easy 7 miles this morning planning on 20 tomorrow. 8:41 AP

Comments
From flatlander on Fri, Aug 05, 2011 at 14:50:35 from 76.31.26.153

Great week running, have fun on your long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.002.000.000.000.0020.00

     This morning at 5:30 when I should have been starting my 20 mile run, my son and I headed out to scout for deer. It was a nice 49 degrees. By the time we got back and I got out it was around 8:30. It was still nice [about 64 deg] when I started but with the sun getting up high and no clouds it quickly felt much warmer. I have a water stash 6 miles out. I wasn't that thirsty on the way out but on the way back [at 14 miles] I was very ready for a drink and looking forward to it for a couple of miles before I got to it. I ran the first 4 miles at 8:04 ave, the next 3 at 7:46, next 5 [8-12] at 7:33 pace, next 6 [13-18] at 7:24 pace, last 2 at 6:55 and 6:43. I ran up past the reservoir and on out the canal. On Saturday mornings there are often people camped at the reservoir and I like the smell of campfires and cooking breakfast lingering in the trees as I run through. Most of the canal has a nice 2 track along it that stays beat down enough from the  water master driving it, which makes it nice to run on, but there is a 2 1/2 mile section that doesn't seem to have had any traffic on it yet this year. It has a lot of grass from knee to belly height covering the old 2 track that makes the running tough. I have to be careful not to roll an ankle. The temp was 73 when I finished but I would have guessed it was 80. It always feels warmer when the direct sun is that high. Last 2 marathon pace miles felt hard. Hard to imagine keeping that pace for 26 but overall it was a good run. Overall pace for 20 was 7:34.

Comments
From I Just Run on Thu, Aug 25, 2011 at 17:49:21 from 67.79.11.242

Nice time with the son...nice weather... nice smells... and nice run... But you do have to go the extra .2 to finish the marathon :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 miles on reservoir road. Kept the pace easy. 8:46 AP

Comments
From I Just Run on Mon, Aug 08, 2011 at 18:20:59 from 67.79.11.242

That's about my pace right now but only for a couple of miles.

From allie on Mon, Aug 08, 2011 at 18:46:22 from 24.10.191.18

nice start to the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Another 10 miles up past the reservoir this morning. I was thinking about doing a short tempo during part of the run but my legs were feeling slow so I just kept the pace easy again. I might still not be 100% recovered from last Saturday. Recovery seems to come slower as I get older. Did 5 or 6 strides of 15 to 20 seconds each during the last 2 miles. 8:28 AP overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     7 miles 8:48 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.006.003.000.001.0014.00

     Went overt to Weston canyon this morning to get in some up and down hill running. I parked at the reservoir 3 miles up the canyon and ran 2 miles warmup at 8:07 pace. Then I ran the 3 miles down the canyon at 6:38 ave pace. Got a drink of water then ran the 3 back up at 7:43 pace. Then 3 back down at 6:22 pace. I actually felt better the last time down. my back was feeling a bit tight and it just took a few miles to get loosened up. Yesterday I had to dig up a 10" irrigation mainline to make a repair. The backhoe does most of the work but there is still a lot of manual digging in wet heavy clay mud that sticks to your shovel. I think that is where the back soreness came from but it feels ok now. I ran another 2 cool down miles 1 up the canyon and 1 back down to make 13 total. Then I rode my bike [that I had stashed] the 3 miles back to the top. The canyon climbs about 350 feet in those 3 miles so not too steep but a nice grade. I had a coyote run across in front of me and saw a few deer and a couple of blow snakes. Nice cool morning but it did get a little warm at the end when most of the shade was gone. Pace for the 9 mile workout was 6:54. Overall pace for all 13 was 7:15.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     The temp was 43 deg this morning when I went out to move pipe. We keep the windows open at night and it was 53 deg in the house. My back was a little sore while I was out moving wheel lines and I was going to take some ibuprofen before my run but after eating breakfast it felt a little better so I went without. I ran 10 miles at a nice slow recovery pace. I could definitely feel yesterdays workout in my legs but as long as I kept it slow it wasn't too bad. I don't usually watch my heart rate while I'm running and try to keep it in different zones but today I tried to keep it under 130. Overall pace was 8:52/mile. Heart rate 128 ave.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Spent last night at my parents house in Sandy. Did a 10 mile run in the morning out 13th east to the park in Draper where the Draper days 5k starts. It was exactly 5 miles to the restroom and drinking fountain in the park. I made use of each and then back. I was surprised how many runners and bikers where out. I'm not used to seeing anybody on my runs.

     In the afternoon my wife and I took my brother from Texas over to watch the 4th stage of the tour of Utah. It's called the toughest stage race in the United States. It has a lot of the top racers in the world with quite a few of them fresh off the Tour De France. My brother is now in a wheelchair with MS. When he was 20 he was on the 7/11 cycling team that was the first US team to ride in the Tour De France. He and his team mate Frankie Andreu were the only 2 on the team that didn't get to go to France because they were the newest additions to the team. My brother [after being one of the top 2 junior cyclists in the country] was diagnosed with MS about that time and left the team to serve a 2 year mission. After returning he was not able to train at the same level and was not able to get back on the team. Frankie went on to ride in the tour many times including on all of Lance Armstrongs winning teams. Lance came to the same 7/11 team just after my brother was gone and just before it became the Motorolla team. It was awsome to watch and I enjoyed getting my brothers perspective on what was going on. 

     It was an 11 lap race through the streets of salt lake on a 7 1/2 mile loop so we got to see them about every 16 or 17 minutes. We spent the first half watching from Capitol circle where they were coming downhill at 40 MPH and making a right then quick left turn without slowing a bit. It gave me chills the first time they came by so fast. The support vehicles had tires skidding and squealing around the corners to keep up. It was quite a production with dozens of lead cars and support vehichles and dozens of motorcycles and a helicopter filming the lead group. About halfway through we went over to the finish line by the capitol and saw the last few laps and finish from there. It was awesome.

Comments
From I Just Run on Mon, Aug 15, 2011 at 10:41:09 from 67.79.11.242

Hi Dave,

Sorry I've been so busy I've not really been able to blog much. I see your running is still going well! I've gained a new perspective on the biking thing, now that I have my own road bike. I've gotten to ride it three times now and am starting to feel more comfortable on it. I can't imagine riding it at 40+ mph, the fastest I've gotten to so far is 33 and that's real scary..! The bike racing sounds real fun and it sounds like you had a great time with your brother. I bet it's cool getting the inside scoop about bike racing at the professional level frojm your brother!

From Dave S on Mon, Aug 15, 2011 at 18:23:05 from 4.254.223.232

I know I only hit 40 or more going down a pretty good hill. I can't imagine taking those curves at those speeds. It looked like it would have been spooky to even be driving one of the cars that fast through there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Didn't have time to run in the morning before it got hot so I was planning to run late after it cooled a bit. I got busy trying to change a CV joint axel in my jeep cherokee. It was being a real pain and nothing was going right and it ended up taking me until after dark to get finished. Then I had to move pipe in the dark. When I started moving pipe I got a weird pain in my hip and back out of nowhere. It was the same hip that bothers me sometimes but total different pain. It seamed like it came from some of the awkward positions I was trying to pull and pry from while working on the jeep. Decided I better forget the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     My back and hip pain woke me up a lot during the night and was more sore this morning than last night. I had a hard time even putting on my hip boots to go out and move pipe. I took 4 ibuprofen and it helped but didn't go away completely. Just after noon, I went for a 20 mile ride on my mountain bike. I rode pretty hard and averaged 16 MPH which is pretty good for me on this course which is mostly dirt with several big hills. A couple of them are steep enough on dirt to slow you to a crawl in a very low gear. It was feeling a bit better this evening and I ran probably 1/2 mile while moving water lines. I'll try running tomorrow and see how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

     I took some more ibuprofen before going to bed last night and my hip/back felt normal this morning. I was wanting to get in a 20 miler the first part of the week but wasn't sure how my back would do so I ran 10 miles up past the reservoir. I felt great when I got home so I ate a banana and got a big drink and headed back out for the same 10 mile run again. I kept the pace easy and felt better than normal for the end of a 20 miler. It probably had something to do with the fact that my pace was 45 sec/mile slower than the last 20 I did 1 1/2 weeks ago. My back and hip felt great on the run and still feel good now. 20 miles at 8:18 AP

Comments
From fastolfart on Wed, Aug 17, 2011 at 17:11:34 from 74.81.230.39

Hey Dave,

20 miles? If I can go 10 with ya this weekend I will be happy! If we cant find a buck down south,I know of a nice urban buck that would yield some excellent chops.

From Dave S on Wed, Aug 17, 2011 at 19:45:12 from 4.253.102.145

Hey fastolfart,

Sounds good to me. I'm ready for this weekend.

I can't go to your blog. You need to go into blog options after you log in and click the box next to enable blog.

From I Just Run on Thu, Aug 18, 2011 at 00:23:22 from 71.41.149.142

Hey Dave,

Sorry I've been off the Blog for a few days. Looks like you're still pumping out the miles. Don't let the back/hip get you down like it has me...!

From JG on Thu, Aug 18, 2011 at 11:42:26 from 71.92.34.153

Great run Dave ... kudos to you for going out for a second 10! Hope the pain stayed away!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

     My back was slightly sore this morning but not bad and my hip felt fine. I think the hip pain yesterday was coming from my back problem. However if it's not one thing it's another. Last night out moving water lines I had to do more walking than normal and I started to get some soreness in my lower shin on the outer side. It wasn't as sore this morning while moving pipe but still not good. I started a run afterward but after 100 yds decided I better not risk making it worse. I don't think it's anything that's going to be to big of a problem but didn't want to risk making it worse. We just got the 2nd crop of hay in and we haven't had any rain lately so there's a lot of irrigating to do right now and it's not the best thing for recovery.

     Since I couldn't run for the 3rd day this week, I got on my mountain bike and went 30.3 miles. This route is 1/2 pavement and 1/2 dirt with about 1000 ft of climbing in the first half. It took just under 2 hours. I might try running a few miles tonight if I can. 

Comments
From I Just Run on Fri, Aug 19, 2011 at 10:14:46 from 67.79.11.242

I may have to come and get hay from you. We haven't cut any this year. I'm not sure what the ranchers are going to do come winter. Most pastures don't have any grass...it looks like west Texas. Luckly I only have my two horse right now. Usually I have 12 to 15 head of cattle (I only have 50 acres).

Hope the hip, back and shin get better quickly...You're beginning to sound like me :-(

From Dave S on Fri, Aug 19, 2011 at 14:31:45 from 4.253.100.174

I've only got 2 horses to feed too. Unfortunately that seems to be all I do with mine lately is feed them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I think I have tendonitis in the tendon that runs up my shin about 5 inches above my foot. It got quite sore again last night moving pipe. The motion of pulling my foot up hurts and there is a bump from the swelling there. I'm a little worries now because I had something similar happen to my wrist and it took weeks to heal. The only thing that seems to cure tendonitis is not using the tendon. It isn't that bad just walking normal but when I'm out moving pipe it aggravates it more I think because I'm walking faster and there is more resistance as I bring my foot forward through the alfalfa. I tried to be much more careful this morning out in the field and it didn't seem to be quite as bad. I'm heading for southern Utah for a few days to go bowhunting so at least I'll get a break from the pipe moving. Hopefully I'll be able to hike ok and maybe get in some running.

Comments
From flatlander on Fri, Aug 19, 2011 at 18:33:40 from 198.207.244.102

I think you've got the problem nailed, but sorry to hear about it. Used to move sprinkler pipes when I was a kid in Bear Lake Valley, but I was not a runner at the time and didn't get tendonitis from it!

From I Just Run on Fri, Aug 19, 2011 at 18:40:01 from 67.79.11.242

Oh no, I've had some pain like that before but mine went away quickly, maybe yours will too. Can you bike without pain?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

     Opening morning of the bow hunt in Southern Utah. I was worried about whether I would be able to hike without aggravating the sore tendon in my leg but after resting it yesterday and lots of ibuprofen the swelling was gone and there was no pain at all. I did about 3 hours of hiking and never felt a thing from it. Got the opportunity to stalk in close to a really nice buck but wasn't quite able to get close enough. 

     I always do some afternoon runs while  I'm down on these hunts and this year I just found out that a long time friend and hunting buddy had just taken up running. He just ran his first race [a half marathon] a couple of weeks ago. He ran a 1:49 off of only 6 weeks training at age 56  and is already signed up for another in 3 weeks. If he keeps with it he'll be kicking some but in that 55-59 age group. So it was nice to have somebody to run with. We both wanted to get in some downhill so we drove up to the pass above camp at just over 9300 ft elevation and ran just under 7 1/2 miles dropping 1800 feet to 7500 feet where we left a vehicle. I wanted a few more miles so I ran another 3 1/2 back up to camp gaining back another 700 ft. Pace going down averaged 8:04. Back up averaged 8:11. I felt good after until that evening when I was out hunting it was killing my quads to go down something steep. I guess I better get some more downhill in before St George to get the legs conditioned for that.

Comments
From I Just Run on Wed, Aug 24, 2011 at 11:01:16 from 67.79.11.242

Hi Dave,

Sorry to hear you're still having problems with your leg but I'm glad to hear you're able to overcome it and continue to run. Sounds like your friend will be a good training partner for you. Hope hunting goes well...post a picture if you get a big one!

From Dave S on Wed, Aug 24, 2011 at 13:51:19 from 4.254.230.77

Unfortunately he lives 2 1/2 hours away down in Utah so the training runs will be few and far between. I don't have any pictures to post but Idaho opens next week so it still could happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     I did a 5 mile run from camp today on the same dirt road as yesterdays run. Some parts of the road are pretty rocky. Started out going up the canyon easy. When I turned to go back downhill I could still feel the effects of yesterdays run in my quads. Run had just under 500 ft elevation gain and loss. Today I was around 9:30 pace on the uphill and around 8:15 on the downhill. Overall pace was 8:52.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Came close this morning to getting in on some nice bucks but didn't quite get a shot. I headed home in the afternoon and didn't get home until late. Didn't get in any running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 miles at 8:27 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0012.000.000.000.0014.00

     All of the issues that I had last week seem to be better. I was only able to run 2 days last week but I don't think it set me back too much since they were both key workouts with a 20 miler and a good downhill run plus I did get in some bike miles on my off days. 

     I decided I felt good enough for a workout today and wanted to get in a good marathon pace run. I planned to do some 4 mile intervals on the only 2 mile stretch of pavement I have to run on without getting out on the highway. When I started my run they were just putting out signs at each driveway and lane that said the road would be closed for 1 hour for re oiling. Just my luck. They hadn't started yet so I just started and hoped I could get finished before they started. I started with 1 mile warmup then started the first interval slower progressing to MP after the first mile. I took a 3 minute break for water and stretching after the 1st and 2nd interval. I tried to keep all the miles after mile 3 between 6:45 and 6:50

1 -7:49

2 -7:43

3 -7:16

4 -6:48

5 -6:46

3 min break

6 -6:48

7 -6:44

8 -6:45

9 -6:45

3 min break

10-6:45

11-6:48

12-6:47

13-6:44

14-6:32

The 5th mile on the last interval was going to be a cool down mile but I felt like keeping the pace and let myself pick it up a bit on the last 1/2 mile. Average pace for 12 MP miles was 6:46. Overall pace for 14 was 6:56. I felt real good about this workout. It was hard but not terribly uncomfortable but I didn't feel like I could have kept that pace much more than 1 more interval let alone 3 more to get in the full marathon distance. But then again doesn't  race pace always feel like it will be too hard during training. And I even finished before the road work started.

Comments
From ACorn on Wed, Aug 24, 2011 at 13:53:53 from 68.66.168.22

Awesome run!

From allie on Thu, Aug 25, 2011 at 18:56:07 from 24.10.191.18

that's a great run. glad things are feeling better for you this week.

From I Just Run on Fri, Aug 26, 2011 at 11:06:18 from 67.79.11.242

Great workout...Maybe the rest was what you needed! You know those road guys have no respect for runners, I'm supprised they didn't work overtime just to mess up your run :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.007.008.00

     Started out on my run this morning with the plan to go 8. My left hamstring felt tight. I've had trouble with my right side but never left. It didn't seem to want to loosen up so I bailed on the run after only 1 mile. Rode 20.5 miles on my mt bike instead.

Comments
From I Just Run on Mon, Aug 29, 2011 at 11:06:04 from 67.79.11.242

Isn't it weird how one side always seems to have more trouble. My left side is the problem side. I would think it would be my stronger side since a am a lefty.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.007.0011.00

     I hadn't felt a thing from my hamstring since yesterdays run until I started my run this morning. I had the same soreness/tightness as yesterday but not quite as bad. I ran 4 miles easy with 1 mile down the big highway hill and 1 back up. The discomfort stayed the same throughout the run but decided to cut it short again. 8:44 pace.

     Went for 20 miles on my mt bike again. It was 6 PM and 92 deg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.001.000.000.000.0012.00

     My hamstring felt much better this morning but still not 100%. I ran 7 miles and it felt no different at the end than it did within the first 1/2 mile. 8:48 AP

     PM  After dark I ran another 5 miles starting at 8:31 first mile and progressing down to 7 min last mile. 7:46 AP

Comments
From Scott Ensign on Sun, Aug 28, 2011 at 03:01:20 from 67.40.112.231

no TOU half today? me neither. get that hamstring fixed so you can smoke st george.

From I Just Run on Mon, Aug 29, 2011 at 11:08:10 from 67.79.11.242

Hope the hamstring is feeling better. Sure hope it doesn't hold you back from St George. BTW... How do you get into the SG marathon? It sure seems to be a popular one. If I could get in I might try to run it next year.

From Dave S on Mon, Aug 29, 2011 at 13:54:51 from 4.253.99.186

My hamstring is feeling much better. You have to sign up in April to get into the lottery. The odds must be around 50/50 or better to get drawn. Most people I know have been drawn more than 1/2 the time. I've gotten in 3 out of 4 times.

From I Just Run on Mon, Aug 29, 2011 at 14:50:00 from 67.79.11.242

I think I'll throw my name in the hat next year :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     This morning I decided to run some hills so I ran out to the highway hill which is exactly 1 mile. Then I ran the 1 mile to the bottom then back up 3 times. I tried to keep the pace fairly easy with the first 2 downhills  in about 7:15 each and the 3rd in 6:44. The 3 uphill miles averaged about 8:56 and were a bit more effort than the down miles. My hamstring didn't give me any trouble. Hopefully I can get back to normal training this week after missing 7 planned running days over the last 2 weeks with 3 different injuries coming on. Luckily each one got nipped in the bud and seem to be feeling better now. 8:04/mile for 8 miles.

Comments
From Rob Mantz on Mon, Aug 29, 2011 at 21:00:15 from 24.10.140.149

Hey, good lock on your training over the next little while. I hope your injuries all heal. I'm now struggling with a pulles soleus (calf) muscle--don't know if I'll be able to do the St. George.

From JG on Tue, Aug 30, 2011 at 18:48:52 from 24.197.155.28

Hill repeats are great ... good job! Hope things stay healthy so you can get ready for St. George!

From I Just Run on Wed, Aug 31, 2011 at 11:35:59 from 67.79.11.242

I'm glad to hear you say the injuries are going away. It's getting too close to running season to be dealing with injuries... Oh wait, Im doing that :-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     The bowhunt here in Idaho opened this morning and I headed into the hills here near home. I had 3 1/2 miles to hike on a trail back into the area I wanted to hunt. I got away a little late so I was in a hurry to get where I wanted before it got light. I was running when I could and power hiking when it was to steep. I was wearing a 28 pound pack and carrying my bow which made it tough. The trail climbs 1600 ft over that distance up to about 9,000 ft. elevation. Most of the climb about 900 ft is in 1 mile stretch and my calves were really burning by the time I topped out on that part. It took a little over 50 minutes going up about 14:30 pace. I left the trail and hiked down into some basins than I wanted to hunt. I ended up dropping another 700 ft and covering another mile over the next couple of hours while hunting before climbing back up to the trail. I ran the 3 1/2 miles back to the trail head in about 30 minutes [8:40 pace]. It was pretty tough running the steep downhills with the extra weight. I went about 9 miles total but just counted the 7 on the trail. I probably should count the mile hiking back up to the trail. I was hustling up that steep hill and breathing as hard as a 7:30/mile pace. I did come close to getting opportunities at 2 different big bucks but couldn't quite get close enough for a shot.

Comments
From I Just Run on Thu, Sep 01, 2011 at 13:31:07 from 67.79.11.242

Today was opening season on Dove Hunting down here. One of my employees call in "sick" but I know he went hunting...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles this morning. My legs felt pretty beat up from yesterday. I think that steep downhill with the extra 30 pounds was something my legs weren't used to. A lot of it was steep enough that I had to run with a galloping type stride. Quads were sore. I kept the pace today pretty slow at 9:20.

Comments
From I Just Run on Thu, Sep 01, 2011 at 13:32:10 from 67.79.11.242

You may be hurting but it's got to be good for your strengthening... :-)

From Kory on Thu, Sep 01, 2011 at 13:39:17 from 134.50.89.24

Keeping it slow is a good training run and smart when your sore. The muscles need repaired. Thanks for your comment on my blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I was planning to do a 20 miler either yesterday or today but I've still been feeling a bit beat up from Tuesday. My quads are still a little sore and the main thing that's got me a little spooked about doing a longer run is a little soreness in my hip flexor. I probably won't try it tomorrow either until it feels 100%. It's not worth the risk getting this close to St George. So I just went out and ran another easy 8 miles at 8:35 pace.

Comments
From I Just Run on Fri, Sep 02, 2011 at 11:44:31 from 67.79.11.242

I think that's exactly what I did wrong to cause this last injury to get so bad. Take it easy for a day or so, I don't want to see you logging only bike miles like me :-)

From Scott Ensign on Sun, Sep 04, 2011 at 00:01:03 from 70.58.46.105

I am thinking of running the river heights apple days 5K next Saturday. I am completely out of shape but it is only 3 bucks. are you interested?

From Dave S on Sun, Sep 04, 2011 at 10:11:25 from 4.254.228.97

Sounds fun but I'll be in Jackson Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     My hip flexor felt good today but I decided not to run anyway and do a bike ride. Hoping to get in a long run tomorrow. 20 miles mt bike.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

     Went out hunting again this morning but this time I didn't do much hiking and made sure I didn't run down any big hills with a backpack on. I didn't get out to run until about 4 pm. It was about 80 deg. I was hoping to get in a long run but not sure how the hip would react. I started out not knowing how far I would go and just decided to see how it felt and play it by ear. I ended up going 11 miles and when I got back home everything felt good. I was home for about 10 min. I drank a bunch of water ate a banana and headed back out. At 14 and 15 miles I felt great so I kept going to the same 11 mile turn around. I was surprised how good I still felt at 20 miles. Not to say I felt great, but much better than normal. At 21 I still felt pretty good but during the last mile I felt the normal end of a 20 miler feeling. Ended up with 22 miles total. 8:06 pace first 1/2 and 7:53 pace 2nd half. 7:59 overall.

Comments
From flatlander on Sun, Sep 04, 2011 at 19:41:56 from 76.31.26.153

Good run to top off a solid week. At least you broke up the monotony, even if you didn't get a buck.

From I Just Run on Mon, Sep 05, 2011 at 17:44:55 from 166.205.13.178

Wow...what a confidence building run...good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     My hip flexor felt fine during my 22 mile run last Saturday until the last 1/2 mile where it got a little sore. Later that evening it got very sore just to walk. I iced it good and took 800 grams of ibu. Sunday morning it was quite sore but got better as the day went on. By Sunday evening it felt pretty good. Monday it felt good but I left early to take my son hunting. After getting home we headed North for some family activities and got home quite late. My hip felt good enough that I think I could have run a little but never really had time. It was probably just as well to give it another day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     I guess I picked up a virus from my son. I woke up several times last night with a very sore throat. I didn't get out to try a run until around 6 pm. I had a lot of congestion and felt very low on energy. My first couple of miles were well over 9 min pace and my HR was around 10 bpm higher than normal for that pace. I did actually feel a little better as I went but only had time for 6 miles before I had to be back. Pace ended up at 8:42. At 9 pm I went back out for 3 more miles at 8:55 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Still feeling a bit under the weather today. I ran 8 miles total and just kept the pace pretty easy. I went up and down the mile long highway hill a couple of times during the run. Overall pace was 8:35

Comments
From I Just Run on Thu, Sep 08, 2011 at 11:24:10 from 67.79.11.242

I don't know if it's coencidence or the fact that my body is in better shape (overall health wise) but since I started running (and now biking) a year and a half ago, I haven't really been sick. The minor things seem to go away very quickly. Hopfully yours will too!

From Dave S on Thu, Sep 08, 2011 at 19:26:06 from 4.227.169.118

I don't get sick near as often either and like you say a lot of the minor things that I do feel coming on just go away without becoming an issue. I really don't remember the last time I got sick but this one seems to have gotten me good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     My cold has moved to my chest and is causing me to cough more. I ran 10 miles today and felt pretty flat on the first few miles. I'm feeling a lot of congestion which is very annoying but it seemed to get better after a few miles. First 5 miles were about 9 min pace. I started feeling a bit better and picked it up some the second half. Last mile in 7:24. At least my hip seems to be doing pretty good. I could feel it a bit after the run but not much. Not sure how it would react to a big workout though. I may have to skip anything to long or hard this week. Overall pace was 8:34.

Comments
From I Just Run on Fri, Sep 09, 2011 at 12:43:08 from 67.79.11.242

Take it easy...You're in between race training...Right?

From Dave S on Fri, Sep 09, 2011 at 15:46:55 from 4.253.99.23

I've got St George 3 weeks from tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     My hip flexor was a little sore last night and this morning. I'm sure it was from running my last mile quicker yesterday. The all slow runs the 2 previous days didn't seem to aggravate it at all. I wasn't sure whether I should run at all today so I started out just to test it and ended up going 8 miles all slow. 4 miles out at my turn around my overall pace was exactly 9:11. I thought that was kind of cool since all I heard about this morning on the radio was talk about 9/11 since the anniversary is this weekend. I ran the second have slightly faster. Overall pace was 8:55.  My hip seemed to be fine. I think I'll have to skip any key workouts for this week. St George is in 3 weeks and my overall mileage and training the past 4 weeks hasn't been very good due to several different minor injuries. 

Comments
From JG on Fri, Sep 09, 2011 at 16:09:21 from 66.168.207.228

Nice 8 miler with all the nagging injuries you are battling! Hard to believe St George is 3 weeks away ... that is a tough course on an ailing body! Hope you continue to feel better!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.700.000.000.000.0010.70

     My son and I drove up to Jackson Hole yesterday to meet up with my wife who had been there since Thurs morning attending some classes for here work at the hospital laboratory. This has become an annual trip for us. In the morning I headed out for a run on my favorite route up there that takes me through town to a dirt road that goes out around the back side of the elk refuge. Once I started into the refuge there was an unattended aid station then I started running into mile markers that were within .03 of my Garmin mileage. I realized there was going to be a race coming. I passed a 5k turnaround sign and figured it must be a 5k/10k. I was expecting to get caught during my run by the race which probably wouldn't be a good thing because I wanted to keep my run easy because of my hip and I knew if the race caught up to me it was going to be real hard not to join in. I hit the 10k turn around and I was planning for 10 miles so I had 4 more miles to run. As I came back through the course The aid stations where manned but I made it back to town. I ran down the main street to where I figured the race was starting and got there just before it began. It was called old bills run and it was huge. It started and turned up the street I needed to take to get back to the hotel so I jumped in a ways back in the pack where it was around 7:30 pace and ran with them about 1/2 mile until I had to leave the course to get back to the hotel. I ended up with 10.7 miles at 8:24 pace.

     Later in the day the LOTOJA [LOgan TO JAckson ] bike race was finishing in Jackson. It's a 206 mile race that starts in Logan and comes right near my home in Preston then on up to Jackson. It is the longest sanctioned single day race in the country. It has 4 major climbs along the way [around 10,000 ft all together] and finishes 1800 ft higher than it starts. We started down the highway about the time we were expecting them until we saw the lead of the race which was a pack of 8. We leap frogged them and the next few packs of riders back up to the finished and watched them sprint in. The course record is barely over 9 hours. That is just under a 23 MPH average. My best biathlon race at 14 miles was  23.3 MPH. I can't even imagine maintaining anything close to that for even 30 or 40  miles. Add in all the climbing and another 170 miles and that is very impressive.  2 hours later when we headed home there were still 100s of riders on the course that we went past over the next 40 miles. They have about a dozen different start times to spread people out and about 1200 riders total. I definitely  have to do this race some time but it will have to be a year when I don't have a fall marathon.

Comments
From I Just Run on Mon, Sep 12, 2011 at 11:15:46 from 67.79.11.242

Wow, there's a lot of race action up in your part of the country. It all sounds exciting! I've been happy with my 18-19 mph on the bike but now, after reading your blog, I' a little discouraged :-( Hope the hip continues to improve!

From Dave S on Mon, Sep 12, 2011 at 20:59:37 from 4.253.100.74

Those guys are some of the best. It's like comparing to the top runners that run sub 5 min pace for a marathon. Most average 16-18 MPH.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.003.000.000.000.0024.00

     Ran 24 miles this morning. My wife dropped me off out on the other side of town. I ran up Glendale road which has a lot of rollers mostly uphill for 6.5 miles with about 450 net elevation gain at 8:16 ave pace. Then 6.5 back down at 7:32 pace. Next 4 miles back toward home mostly flat at 7:29 pace. Next 3 miles have 270 ft decent in the first mile then 270 back up in the 3rd mile crossing the bear river gorge. 7:47 ave for those 3 miles. Last 5 miles were mostly flat in 7:17 pace [7:33, 7:33, 7:17, 7:17, 6:49].

     I don't ever remember feeling better at the end of a 20 mile or longer run. My hip even felt good the whole way. I did take 400 mg of ibu last night and again this morning. I wasn't feeling to great for a few miles around 10 or 11 and figured this was going to get ugly by the end. The first water bottle I had stashed was at 14 miles but I should have had it much earlier. I normally don't worry about water on runs less than 15 miles but this morning I must have been more dehydrated. I was so thirsty I chugged down most of the 32 ozs and immediately felt better. I had another 32 oz water bottle at about 19 miles and chugged most of that one too.  I'm very happy with this run especially the way I felt in the final miles. After the 22 miler I did 1 1/2 weeks ago my hip got sore within 20 minutes of finishing. This time it's feeling pretty good. My garmin claims around 2400 total feet gained and lost but from looking at a topo map I would say it was closer to 900 ft with my starting at finishing points about the same elevation. Garmins are usually within 20 to 30 feet on elevation readings at any given time which isn't bad but by the time those small errors get added up throughout a run, they  get way off.  Run took 3:05:31 total time [not counting a couple of minutes at the 2 water stops] which hopefully is at least 5:32 longer than I will be running at St George in 19 days. Overall pace for 24 was 7:43.

Comments
From flatlander on Wed, Sep 14, 2011 at 13:31:00 from 198.207.244.102

Wow, that is a great long run. If the weather is at all decent you should be in line for a solid PR at St. George.

From Dave S on Wed, Sep 14, 2011 at 21:31:38 from 4.253.99.187

I think if the weather is good we should both have good shots at PRs.

From JG on Wed, Sep 14, 2011 at 22:15:10 from 71.59.27.33

Fantastic run Dave ... rest up and rock on at St. George!

From Scott Ensign on Wed, Sep 14, 2011 at 22:46:07 from 67.42.254.227

nice run, nice pace, looking great for SG

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     Hip flexor felt slightly sore but much better than the day after my last long run. No running today went on a 20 mile mt bike ride.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles this morning. I felt a little soreness in my hip for the first mile or two but it went away after that. I actually felt pretty good but kept the pace good and slow. 8:57 AP

Comments
From I Just Run on Wed, Sep 14, 2011 at 22:40:16 from 71.41.149.142

Hey Dave,

Thanks for the advice and comments on my Blog. Can you describe your hip flexor a little more? My hip is still not completly healed. It still has a slight twinge when I swing my leg forward and raise my leg. It's right at the point where the quad meets the torso/hip...in the front. Now it's only there for a short time when I start to run, then it seems to go away. Later in the day when I sit for a while I may feel the same slight pain when I get up and walk away. Does this sound anything like your hip flexor?

From Dave S on Sun, Sep 18, 2011 at 19:11:06 from 4.254.222.93

That sounds just like my hip flexor problem. I always feel it while sitting in a chair and I lift my leg to put on a shoe or sock. Mine is also similar the way it feels better after getting warmed up but is sore later in the day or sometimes first thing in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Went bowhunting elk this morning. I put on my garmin just out of curiosity. I ended up hiking 4.2 miles mostly on steep terrain. I found a herd of elk with a large 6x7 bull. I wasn't able to get close enough for a shot but I plan to head back in after them this evening. 

     Ran 8 miles after I got home. I'm keeping everything pretty easy to make sure my hip is recovered from Mondays run then I would like to get in one more good MP workout. It's been over 3 weeks since I've been able to do one. Other than the end of Mondays run, I don't think I've run a single mile at goal marathon pace in 3 weeks.

     PM Went back out hunting again in the evening. I couldn't find the elk again  and didn't have my Garmin but covered a lot more ground than I did this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     I think I overdid it a bit yesterday with about 10 miles of hiking and 8 miles running. My hip was feeling a bit sore again so I didn't run today.

     Went back out hunting in the evening with my son and hiked 4 1/2 miles. We called in a nice 5x5 point bull and I had a chance for an 18 yard shot but decided to pass. I was still hoping to get a chance at the large 6x7 bull  and I also thought that my son who was about 15 yards from me might be able to get a shot. It came within a few feet of walking into an opening that would have given him a clear shot but then he stopped for a bit then he winded us and was out of there in a hurry. We are very fond of elk meat and have almost finished eating my elk from last year so I may live to really regret my decision not to shoot.

Comments
From fastolfart on Sun, Sep 18, 2011 at 21:33:48 from 38.73.129.12

Hey Dave, You remember that old saying about one in the hand is worth.... anyway it sounds like you are getting into some decent action on the elk. I hope that the cross training [elk hunting] will be beneficial as a training aid for the SGM. I am still trying to recover from that Nebo Half last saturday. That PR came at a cost as my legs are still feeling the affects. Good luck on the Elk, Jim F.

From Dave S on Mon, Sep 19, 2011 at 01:24:02 from 4.253.98.67

Hi Jim, That leg soreness isn't too big of a surprise after that race and probably nothing too worry about as long as you take it easy until you feel recovered.

Believe me the bird in the hand saying has been coming to mind. Bryson forgot his release that night and didn't want to shoot at first or he would have been in my position for the shot. After it got that close though he was ready to take the shot with his fingers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     There was a youth only duck hunting day today so my son and I got up at 3:30 am in the rain to drive down to the marshes down by Ogden. We had to walk about 2 miles in  to where we wanted to be carrying a heavy pack load of decoys. He got in some good shooting and had a lot of fun. 

     I finally got out for a run after dark. It was a nice cool 50 deg. I ran 10 miles at 8:10 pace. Felt pretty good. Hip soreness was very slight. I was hoping to get in more miles this week but hopefully all the hiking will make up for some of the missed running miles. Bowhunting season is just at a bad time when trying to train for a fall marathon.

Comments
From I Just Run on Mon, Sep 19, 2011 at 11:05:09 from 67.79.11.242

All the hunting is worth taking a little break in your running (especially with your son). You probably need this break anyway to continue to let the hip heal (said from experinece!!). How old is your son?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0015.000.000.000.0017.00

     This morning I ran my last big workout before St George. The plan was to run 17 miles total with 14 at goal marathon pace. I've been dealing with injuries for the past 5 weeks and it has been 4 weeks this Wednesday since my last MP run. I've only run 1 mile since then at GMP. Most of my miles have been in the upper 8s because anything faster seemed to aggravate things [especially my hip flexor]. I wasn't sure if this run would be a good idea or not so my plan was to just start and if anything started hurting I would bail on the rest of the workout. This was the same workout I did 4 weeks ago except 3 miles farther. The plan was to run a 4 mile course 4 times then add a cool down mile at the end and start with 2 warm up miles.

     First 2 warm up at 7:33 pace then started MP

     3 and 4 at 6:56 and 6:54                   6:53 overall

     5-8:      6:50, 6:47, 6:50,6:45            6:48 overall

     9-12 :   6:46, 6:48, 6:48, 6:55           6:49 overall

     13-17:  6:41, 6:44,6:45, 6:39, 6:43   6:42 overall

                                                             6:47 overall for 15 MP miles

     I took a couple of minutes for a drink between each interval. I felt real good on the warmup but near the end of the 4th mile my legs were feeling tired and this didn't look good for the rest of the workout. I noticed my heart rate was running about 3 to 5 bpm faster than the last time I did this workout and the pace was seeming harder. It was a bummer knowing I had dropped some fitness. the second and third intervals actually started to feel a little better. The wind started to blow harder at around 10 mph and was a headwind for the last 1 1/2 miles of mile 3 and 4 of each interval. I was surprised to still feel ok on the last interval and really pushed the 16th mile which was 3/4 into the wind in 6:39 then started my cool down mile. After 1/4 mile at 7:30 pace I felt good so I sped up and made it another MP mile in 6:43. My hip felt good with only a slight discomfort around mile 15 that went away. I expect it to be a bit sore tomorrow. I'm pretty happy with the run. I think I've lost a little speed since the last one but I think my endurance is as good or better. I actually felt like I could keep going at that pace for a while but not 26 miles. Overall pace for the 15 miles was 6:47 [right at GMP] Overall pace for 17 was 6:53.


    

Comments
From I Just Run on Tue, Sep 20, 2011 at 11:44:53 from 67.79.11.242

Looks like things will be good for St George...! It's funny, it seems you're struggling mentally more than physically, I just posted my mental struggles on running 2 miles this morning compared to your 17 ... That's sad :-( I think you are going to do great at St George!

From flatlander on Tue, Sep 20, 2011 at 13:22:14 from 198.207.244.102

Amazing you could do that after laying off for so long, hope your hip is behaving today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

     My hip has been feeling pretty good since the run yesterday with only slight discomfort. I even took my son back out after elk last night. We hiked almost 5 miles total back in where we got into the bull last Friday. We spotted a different bull [6x6] but didn't have enough daylight left to go after him.

     I decided to play it safe today and not run so I went on a mt bike ride. 3 miles into the ride going pretty fast down a hill on gravel, my seat suddenly broke off. I stopped and gathered up the pieces [a bolt had broken] and rode the 3 miles back home standing up. I found another bolt and made the repair and went back out for 20 miles to make it 26 miles total. I came across 2 different large blow snakes [one 5 ft and one 4 ft] that were stretched out sunning themselves on the gravel road. I stopped and shooed them both off the road before they got run over. 

Comments
From I Just Run on Thu, Sep 22, 2011 at 11:15:23 from 67.79.11.242

Ha ha...not about the seat but about the snakes. Did you read my blog the other day where I ran over a rattlesnake? They're pretty common around here but I still don't like close encounters with them. Glad your hip is continually getting better!

From Dave S on Thu, Sep 22, 2011 at 14:28:59 from 4.254.217.115

I did read your rattlesnake adventure. These blow snakes [also called gopher snakes]are harmless and eat lots of mice and gophers. Since I hate mice and gophers, I like having them around. I had to get another one off the road today while I was running.

From Rob Mantz on Thu, Sep 22, 2011 at 18:13:04 from 129.123.197.35

Good job on your training. Looks like your ready. I'm still suffering from calf, knee, and hip issues, and hopefully I'll be feeling half way good by St. George. If not, I'll just do a "fun" run. - later...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Everything felt good today but I still wanted to keep it a bit of a recovery effort. I ran 8 miles including 1 trip up and down the mile long highway hill. 8:11 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Another easy 8 miles this morning. 8:41 AP

     Pm Went out hunting again with my son and ended up hiking 4 miles. We called in a spike bull that came right in and walked out at 25 yards broadside with one bush covering the bottom 2/3s of his body and my son at full draw. It needed to take 2 more steps for a clear shot but just stood long enough that he finally had to let the bow down. When he finally stepped into the clear I let out a cow call to try and stop him but he just turned away and ran.

Comments
From I Just Run on Fri, Sep 23, 2011 at 22:44:19 from 71.41.149.142

Still hoping for a complete recovery before the race! Like Derhammer says "the most important thing is to get to the starting line healthy" ... I think that's how the saying goes :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

      I had to make a trip down to Salt Lake and was gone all day. No chance for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I got out for a run just before dark. My back was a bit sore from some of the things I was working on the day before being bent over a lot. I started and didn't have much energy. I was running well over 9 min pace for the first couple of miles. After 3 miles things loosened up a bit and I picked up the pace a little. Last 2 miles were under 8 min. Total run was 8 miles at 8:35 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

     Did a 6 mile run including twice up and down the 1 mile highway hill. I ran down at 6:40 pace and up at 8:47. Overall pace was 7:44.

     Went out elk hunting in the evening and covered just under 5 miles. I got away a little late so I made the climb into the area pretty quickly. It's about a 1500 ft elevation gain in just over 2 miles. Both of my hamstrings seem to be a little tight.

Comments
From I Just Run on Tue, Sep 27, 2011 at 21:21:06 from 166.205.15.78

Tight hamstrings...that's understandable with that climb!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     My hamstring were both a bit tight yesterday so I decided not to run. They felt a better today so I just went for an easy 4 miles. 8:23 Pace.

     Went out hunting again and hiked back into the same area about 4 1/2 miles total. Hamstrings felt fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.860.500.500.000.003.86

     This was my final run today before the marathon Saturday. I felt more energetic than yesterday. I ran 1.5 miles at 8 min pace then did some fartlek. 2x1/4 at 6:09 then 6:02 pace each followed by 1/4 slow then 1/2 mile at 6:39 pace. after another slow 1/4 I started another faster 1/2 mile. Right after I speed up my left hamstring and glute started to get sore. I decided I better slow back down and it felt better than it did but after a ways it started to get sore running slow so I walked the rest of the way back and it was pretty sore even walking. 15 minuted after the run it felt fine like nothing had ever happened. I'm not sure what to think of this but not even being able to finish a 4 mile run 2 days before a marathon isn't a very good confidence builder. I'm not running tomorrow but plan on taking lots of Ibuprofen between now and the race. Once again I'll be lining up at the St George starting line not sure if I'll even be able to finish.

Comments
From I Just Run on Fri, Sep 30, 2011 at 11:07:45 from 67.79.11.242

Ah Dave...I'll be praying and hoping things will be fine for the race. I've been looking forward to seeing you do well in this race! Do you know it the race can be tracked by text? I've followed a few racers using that method before. If so, can you give my you number so I can recieve the text update messages?

From Dave S on Mon, Oct 03, 2011 at 12:09:35 from 4.254.223.108

Thanks for the prayers and encouragement. Sorry I didn't get back to you about the texts. We left early Friday to head down. SGM did't offer tracking anyway as far as I know.

Race: St George Marathon (26.2 Miles) 02:58:18, Place overall: 93, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

     Woke up this morning and was watching the weather channel in the hotel lobby. The current temp in St George was 76 and Veyo near the start line was 66 with both places having 10 mph winds out of the south east [headwind]. Once the sun came up it would quickly get to over 80. I sat next to a guy named Tracey Fifield from Westpoint Utah on the bus ride up. He ran the 6th fastest time ever on the course 20 years ago in 2:16. He ended up with 2:31 today to win the 45-49 age division. He's 49 now and runs some of the same races so I guess I'll be competing with that next year in my age group.

     The race got started and my plan was to just run by feel and not try to hit particular splits and hope to hit the half somewhere around 1:30-1:31. I really felt I had a good chance of breaking 3 hours for the first time even though my training hasn't gone well the last 7 weeks. It seems like I've missed at least 1 or 2 planned days of running each week trying to play it safe with different injuries. I've done some biking to try and make up for the missed runs.

Miles 1 and 2- 6:48 and 6:49. It was too dark to see my garmin and I didn't want to use the light but I figured they would be around 7 min each because of the uphill. They ended up a bit faster. I had a hamstring/glute issue crop up the past week that even cut my last 4 mile run on Thursday short. It had me worried and I tanked up on the Ibuprofen yesterday and today. I hadn't felt a thing from it until I started to run. It started to get sore before I had run 100 steps. It got worse all the way to mile 3 then stayed about the same for the next couple of miles. by mile 7 or 8 it actually improved and after that it was gone. Don't you wish all injuries did that?

3- 6:35 It is still dark and I'm already starting to sweat a lot. Wishing it was the normal 15 to 20 degrees cooler at the beginning.

4-6:33

5-6:44

6-6:26

7-6:29 Miles 3 through 7 seemed a bit fast but the pace felt good and my heart rate was low around 154 to 155.

8- 7:33 This mile is the beginning of the big Veyo hill. The first 1/4 is downhill. Just before starting up the hill I noticed my overall pace was 6:38. The next 4 plus miles are all net uphill and I figured if I could finish the end of the uphill and still be around 6:55 overall pace I'd be in good shape. I just stayed relaxed and tried to keep the pace easy on all the uphill.

9- 7:20  Finish Veyo hill

10-7:09 still uphill

11- 7:15 more uphill

12- 6:57 Finish the uphill then gradual down. Start getting a lot of headwind that lasts most of the rest of the race.

13- 6:42 My time at 13 miles was 1:29:22 so at 13.1 I was probably  right about 1:30 and I was feeling good except my right calf was starting to get sore. Right at 6:52 overall pace.

14- 6:51

15- 6:32 some nice downhill on this mile

16-6:23 more downhill but the sun comes up somewhere around this point and you can instantly feel a rise in the temperature.

 17-6:33 I don't think there was that much downhill here but I was feeling pretty good and just picked up the pace.

18-6:44 still feeling good other than my calf keeps getting tighter.

19-7:09 most of this mile is climbing Winchester hill with .2 mile downhill at the end. I just relaxed and kept it easy.

20- 6:44 calf is getting tighter but everything else is feeling good [at least compared to 20 miles in other marathons I've done]. I looked at my overall time [2:16:19] and figured I had about 43:40 to run the last 10K and still get under 3 hours. I can't do math very well at this point in a marathon, but I figured that was around 7 min pace.

21-6:25 A good downhill for some of this mile. Every mile this far below 7 min is that much slower I could finish and still get my goal.

22-6:58 Calf is getting worse but everything else feels ok. Just want to be done.

23-6:37 Some more downhill and it's not likely I won't get that sub 3. I'm thinking around 2:57

24-6:43 this was my last good mile and still on track for 2:57.

25-6:58 I'm really feeling it bad now. It's hot and my calf feels like a rock. Not a good split but still under 7. I know I can finish under 3 with 8 min miles now and it's tempting to slow down.

26-6:58 these last 2 miles are taking forever and pretty much took the 2:57 out of the picture. That's just fine.

.23-1:20 [5:49 pace] I passed a guy here that I had been running with a bit as I started to kick. He started hollering encouragement to me as I took off and that and the roar of the crowd really got me going. I figured I probably wouldn't quite get under 2:58 but figured I'd try anyway.

     Finished up at 2:58:18 [6:48 overall pace], Last 10K in 41:59. I've been after this goal for a few years and it was sweet, especially considering the nonfavorable conditions.  I finished 5th out of 354 in the 50 to 54 age group. 4th place beat me by 1 second. The guys that beat me were from all of the country from New Jersey to California. The awards went 8 deep so I got a real nice sandstone plaque.

Comments
From Jon on Sun, Oct 02, 2011 at 10:00:28 from 74.177.125.83

Dave- huge congrats on a PR and breaking your sub-3 goal. Sounds like you ran smart. Well done.

From Tom on Sun, Oct 02, 2011 at 11:21:38 from 74.211.5.19

Awesome job Dave especially with the conditions. I would thing this would be worth 5 minutes quicker on a cool day.

From josse on Sun, Oct 02, 2011 at 11:22:01 from 166.250.1.159

Great job on getting that sub-3. It was a hot day and that made it hard to keep it together and you did.

From allie on Sun, Oct 02, 2011 at 14:28:59 from 24.10.191.18

congrats on the sub-3 and the PR in the tough conditions. that is great! way to go, dave.

From flatlander on Sun, Oct 02, 2011 at 16:48:27 from 75.220.242.19

Congratulations! Superhuman effort on the last 10K in the heat. We all know how hard it was, not sure many of us beat it like you did. Super race.

From Scott Ensign on Sun, Oct 02, 2011 at 22:06:19 from 70.58.46.82

big congrats Dave on breaking 3 and settng a new PR. you just keep getting faster and faster, just like the title of your blog days. well done. look forward to seeing you at next local race we do

From fastolfart on Mon, Oct 03, 2011 at 03:53:53 from 38.73.129.12

Hey Dave, Big Congrats! I just got home from muzzleload hunt and checked your Blog. Way to gut it out and bring it home strong. I was hoping you would get that sub 3. I will have to call and tell you about the BIG one that got away!

From I Just Run on Mon, Oct 03, 2011 at 10:35:16 from 67.79.11.242

Yeah....Cool Dave...!!!

I've got to admit that I've been worried about all your injury issues for the last few weeks. Now I'm relieved. I was sure you could run a GREAT race if the small injuries did't crop up. I'm happy for your accomplishment...Way to go and seize your GOAL...! Get some rest and think about your next goal...I can't wait to hear what it is :-)

From TBean on Mon, Oct 03, 2011 at 15:14:33 from 63.241.173.64

Great race! It sounds like you ran as close to a perfect race as your body would allow. I should have been smarter and slowed down due to the warm weather and run with you.

From JG on Mon, Oct 03, 2011 at 16:45:35 from 71.59.27.33

Excellent pacing and strong finish! Congrats, so psyched you hit your goal, I know the heat had to be taking a big toll on everyone that last 10k!

From I Just Run on Tue, Oct 04, 2011 at 10:35:46 from 67.79.11.242

Hoping you're feeling ok after the ibuprofen wears off!

From Rob Mantz on Tue, Oct 04, 2011 at 13:16:43 from 129.123.197.35

Great job. I hope I can get PR's in every race when I'm over 50! Good talking to you before and after the race.

From Kelli on Tue, Oct 04, 2011 at 14:03:15 from 71.219.83.151

Great job on getting the goal you have been chasing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Yesterday after the awards yesterday my wife and son and I  headed down to Mesquite and took it easy. Enjoyed a soak in the pool and a good buffet. We went to an area on BLM ground where we have found petrified wood in the past and hiked around and gathered some nice pieces. I had some sore muscles so I was a bit slow getting around especially in parts that required some scrambling in some steep rocky and cliffy areas. 

       My most recent injuries coming into the race [hip flexor and hamstring that moved more into my butt] seem to be completely gone. I mainly just have the normal post marathon sore leg muscles. My calves have been sore especially the right one that was sore in the marathon and my quads a little but not too bad which surprises me because I didn't do that much downhill running the past few weeks. I don't plan to run at all this week but maybe ride my bike a bit.

Comments
From I Just Run on Wed, Oct 05, 2011 at 10:50:49 from 67.79.11.242

Nothing like a good old FAST marathon to cure a hip flexor and hamstring pull! Glad you came out of the race in one piece...I'm looking forward to hearing about your next goal :-)

From Dave S on Wed, Oct 05, 2011 at 21:09:56 from 4.228.192.170

Ya. Who da thought. That hamstring thing was a real mystery. I'm wondering if it was sciatic nerve pain. I'm a little worried that my calf might keep me from running for a bit. It's still pretty sore and my other leg muscles, including my left calf, are feeling pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     No running so far this week. My normal marathon soreness was mostly gone by Tuesday but my right calf [the one that gave me problems in the race] is still sore. It has been noticeably better each day but I can still feel it a bit while walking today. I'm hoping I will be able to run on it next week but I'll have to wait and see. I was hoping to run some local 5ks coming up. The first is 3 weeks from tomorrow. Hopefully I'll be able to get in a couple of speed workouts before then. 

     

Comments
From Kelli on Fri, Oct 07, 2011 at 22:00:03 from 71.219.83.151

I am sure you will be feeling up to the 5k's soon enough. I am struggling recovering from this one. GRRRR, but better take it easy now than be in pain later and for much longer, right???

From I Just Run on Sun, Oct 09, 2011 at 18:08:46 from 166.137.137.110

A few extra days of rest are sure not going to set you back...You probably need it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

     My calf is still a little too sore for running. I have wanted to get out on the bike but it's been raining every day and I haven't been quite motivated enough. Today I decided I was going out rain or shine. It was actually nice when I left but started raining lightly for the second half. I got into a little mud including one spot where I came very close to having to walk. 20 miles mt bike.

     A few final thoughts on the marathon:    I'm very happy with the outcome and glad I went with the strategy that I did keeping it pretty conservative for the first 17 miles. However I can't help but second guess how it would have gone had I run those first miles at a harder effort. I could have run that first 17 miles 2 or 3 minutes faster the question is how much more I would have lost in the final miles. As it was I lost about 10 seconds per mile in the last 2 miles. In reading Sasha's reports, he feels like he runs a faster time when running harder the first part and just hanging on at the end. He claims that when running the first part conservative he still has a slowdown at the end, not as bad, but not good enough to make up for the slower start. On the other hand I know 3 different people I talked to that ran the first half at St George 2 to 3 minutes faster than I did only to finish 6 to 15 minutes behind. I was tempted to go for that 2:55 but glad I played it safe. Now that I've got that sub 3 out of the way though, I may be tempted to be a little more aggressive next time especially if my final 6 weeks of training goes better.

      Some interesting notes:     My overall heart rate was 159. The first 16 miles averaged 155 bpm. The seventeenth mile was the first over 160 and I average 162 from 17 to 24. The last 3 miles went 167, 169, and 172. My final .23 kick at 5:48 pace averaged 178 and my peak heart rate during that kick was 189 which is the highest I've ever seen it that I'm confident was an accurate reading. I had previously figured my max HR around 185. My HR has climbed about the same in other marathons at the end other than the last kick which I have never done that fast at the end. I ended up running the first half in 1:30 and the second half in 1:28:18. I checked the age graded scale and my time is equivalent to a 2:38 for a  35 year old.


Comments
From JG on Tue, Oct 11, 2011 at 13:55:03 from 71.59.27.33

That is funny ... 'a little mud' ... that almost brought you to a walk! :)

Hope the calf heals up quick, my calf is the one thing that scares me in going all out in a marathon! It cramped up at Mile 25 at St. George last year, and the only way I could keep going was because my BQ was on the line ... it bothered me for over a month after the race. Inexplicably, I woke up screaming with a calf cramp last Saturday ... after a week of easy running at reduced mileage! Yeah, I am nervous!

I think you ran really smart splits at St. George, to maintain sub 7's the last 10k in that heat is awesome! Congrats again on the sub 3, with room to spare no less! With cooler temps & a good training cycle, I think you could easily nail a sub 2:55 at St. George!

From Steve Piccolo on Tue, Oct 11, 2011 at 15:30:31 from 155.101.146.105

I forgot to mention, awesome job on your St. George race. That is really impressive!! And good to see you at the start.

From flatlander on Tue, Oct 11, 2011 at 20:18:58 from 198.207.244.102

I think if you don't run negative splits at St. George you went out too fast. I've done it both ways now and I much prefer the results from starting out easy. Maybe on a cooler day you could push it a little more, but in the heat there isn't much margin for error.

From Dave S on Tue, Oct 11, 2011 at 23:00:37 from 4.254.228.147

Thanks JG and Steve. Flat, I think you're right about that. I guess it's fun to second guess and think maybe I could go out faster and have only slightly more slowdown at the end. Definitely a bigger risk especially on a hot day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     My calf is doing much better. Our gun season for deer opened today and my son and I did quite a bit of hiking. I could feel a little soreness in my calf. I wouldn't call it pain as much as a little discomfort. It did feel a lot worse when hiking straight up something steep but when I climbed at more of an angle across the side hill it wasn't too bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     I wasn't sure how my calf would feel after all the hiking yesterday. It actually felt better today. It was actually the first day that I felt nothing while walking. I decided to try a run. When I started the run I felt a little tightness in a few spots including my hamstrings and hip but not the hip flexor. It was probably because this is the first run in the 10 days since the marathon. After about 1/2 miles everything loosened up and felt better except my calf started feeling a bit sore. It seemed to get slightly worse as I went so I only went 2 miles. It did feel nice to be running again. 8:36 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     After yesterdays 2 miler I didn't know how the calf would feel today so I just started running and decided to play it by ear on how far I would go. After a mile I felt a slight pain but it was less than yesterday. It didn't seem to get any worse as I went so I ran 5 miles total. It still seems to improve every day. I really felt like going a lot farther but decided to play it safe. I have wound up with injuries during the 2 weeks following a marathon too many times. 8:35 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     My calf continues to improve so I went for 8 miles today up to the reservoir. 8:34 AP. 

Comments
From I Just Run on Sat, Oct 15, 2011 at 15:16:24 from 166.137.138.229

Hey Dave

I've been out for a while...good to hear your calf is doing better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     My son and I backpacked into an area to hunt deer as soon as he got out of school yesterday for the weekend. After getting camp set up we did quite a bit of hiking before dark then again first thing this morning hunting for deer. He got a nice buck this morning quite a ways from camp. I had worn a heavy duty pack frame with my day pack on it just in case we got one so that we could carry it out with us to save an extra trip in. After cutting up the deer so that I was mostly carrying meat and the head and my rifle, the pack weighed 105 lbs. I carried this for an hour over some rough country to get back to our camp While my son carried both of our day packs.  After packing up our camp and packing it back out to the jeep we went back for the meat and split it into two manageable pack loads to get the rest of the way out. My legs were plenty fatigued when we got home and my hamstrings felt a little tight so I decided it would be better not to run and just call it a good cross training day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

     Our pheasant hunt opened this morning and my son and I ended up doing quite a bit of walking. I could still feel yesterdays workout in my legs a bit, including a little soreness in the hip flexor, so I skipped the run again today. Hoping to get back to somewhat normal running next week.

Comments
From I Just Run on Mon, Oct 17, 2011 at 13:12:16 from 67.79.11.242

You need to find a good Hunting Blog with all the hunting you do! :-) I bet it's a lot of fun! Sure hope you're legs get better soon.

From Dave S on Mon, Oct 17, 2011 at 19:25:29 from 4.253.96.167

It is a lot of fun but it's been setting me back a lot on my running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     I ran 8 miles this morning after not running since thursday. My hip was a little sore throughout the run. Probably from the stress I put on it packing out meat last week after not being fully recovered from the marathon. I guess I should run marathons that aren't during hunting season. Last year I had to pack my elk out 1 week after TOU. My calf is still improving and felt completely better for the first half of the run but I felt it some the second half especially the last 2 miles where I did 5 or six short striders. 8:26 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.500.008.00

Ran another 8 miles this morning. I ran the first 1/4 of each of the last 2 miles at 5:58 and 5:53 pace. It felt way hard. My hip felt better today to begin with but was worse at the end. Probably because of the faster pace the second half. 7:54 AP

Comments
From I Just Run on Thu, Oct 20, 2011 at 10:19:51 from 67.79.11.242

Ummm...shouldn't 5's feel hard? Looks like you're comming back!

From Dave S on Thu, Oct 20, 2011 at 17:12:09 from 4.253.103.77

Yah, They always feel hard. I was just hoping to be able to run a 5k at that pace in 2 weeks and it felt like I'd be lucky to make it 1/2 mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

      Went hunting in the morning and put on about 5 miles of hiking in steep terrain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.250.000.003.230.008.48

     I'm planning to run a 5K next week and then another the week after that. Since I haven't run anything at 5K pace in almost 3 months [2 days ago I ran 2x1/4], I figured I'd better do some. I went to the track to run 5x1,000. I started with a 3.5 mile warmup at 7:45 pace. The 1,000s were 3:46, 3:53, 3:50, 4:37, 3:47. I lost count and went an extra 200 on number 4. Average pace for these was 6:09. I ran 400 recovery between each at around 2:10 each. This workout felt pretty hard. I was hoping to run at least that pace in next weeks race but I guess we'll have to see what happens. My hip and calf felt pretty good. Overall pace for 8.5 was 7:12.

Comments
From flatlander on Sat, Oct 22, 2011 at 16:35:52 from 76.31.26.153

Good splits on the 1000s, your "warmup" is pretty good too!

From Scott Ensign on Sat, Oct 22, 2011 at 16:41:13 from 67.40.119.253

whats the 5K next week? maybe I will join you if it isn't too far and doesnt cost too much. let me know- we could meet and warm up together.

From Dave S on Tue, Oct 25, 2011 at 13:39:27 from 4.253.101.128

Scott, it is a small race here in town. Last year was the first year and they had a good turnout [mostly walkers and kids in halloween costumes]. Nobody else was under 20 minutes so not a lot of competition [all the Idaho cross country kids are at state this weekend]. It was a nice workout. It looks like I may not make it this year. My son wants me to take him elk hunting. Planning on 1st dam next week though.

From Scott Ensign on Tue, Oct 25, 2011 at 19:30:51 from 129.123.3.31

I'll probably do first dam, but the 10K. I figure if I have to pay 20 bucks for a no frills race I might as well go the longer distance!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

     Somehow I got my days mixed up and put Thursdays entry on Friday. I guess I'll post Friday and Saturday here

     Friday: I didn't get a chance to run early in the day. We went up to Pocatello to visit my stepdaughter so I did my run up there. I headed up Pocatello Creek Road then onto Saterfield Rd. I didn't realize how steep it was going to climb. Not really what I was looking for on a recovery run so I just kept it extra easy. I'm not used to running in traffic and kept thinking about Kory getting hit here last year. It was dark by the time I finished. 7 miles at 8:55 AP.

     Saturday: Service project this morning. A good sized group of us spent most of the day cutting and hauling wood. I try to be careful with all the lifting involved with these kind of things. I never know how my back is going to take these activities. I didn't get a chance to run until after dark. I was very unmotivated but already skipped one day this week. Back was a little sore but not too bad. Ran 6 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.630.000.002.370.008.00

     Ran 3.5 at 7:45 pace then 2x200 [45,45], 1x400 [89], 2x1,000 [ 3:44, 3:44], 1x400 [89], 3x200 [40,39,39].  I ran 200 recoveries between the 200s and 400s between the 400s and 1,000s at around 8:30 pace. Ran another 3.5 laps cooldown. 

Comments
From I Just Run on Wed, Oct 26, 2011 at 14:50:06 from 67.79.11.242

I kinda like the track workouts. The training I've just started has a lot of it. My only problem is getting to the track, it's a little inconvenient. Sub 18-5K this time?

From Dave S on Wed, Oct 26, 2011 at 21:20:08 from 4.254.218.115

I don't think I'll be anywhere near sub 18. I have hardly done anything in the 4 weeks since ST George and haven't run any miles faster than MP in months until last Thursday. Sub 19 would be great right now. 6 min pace is feeling way to hard to maintain right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Didn't get out until just after sundown. The temperature dropped drastically today and was into the upper 30s with a strong north wind. I ran 8 miles and it was completely dark by the time I finished. My hip was a little sore today from the faster intervals yesterday. 8:25 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     The temp was 20 degrees this morning but I didn't run until noon when it had made it clear to the upper 30s. Strong wind again today like last night but the sun made it a lot nicer. Ran another 8 miles up to the reservoir. It's gorgeous up there right now with the leaves all in full color. Hip was still a bit sore so I kept it real slow again. 8:44 AP.

Comments
From I Just Run on Thu, Oct 27, 2011 at 15:34:16 from 67.79.11.242

Man, did you have any summer? 20's and 30's...? I think I like 100 better. I'd have to quit running if I lived up there! Have you been cycling much? My hip is still a little irritated at times but the cycling doesn't seem to bother it.

From Dave S on Thu, Oct 27, 2011 at 17:12:15 from 4.253.97.34

We've been having nice 70 degree days for a while now so this was kind of a quick drastic change. At least when it's cold out and I dress properly I don't get cold. When it's 100 I get hot ;)

I've only ridden my bike once in the past month. I definitely need to get back after it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.800.008.00

     Ran another 8 today up to the reservoir. During the second half of the run I picked up the pace for 1 minute out of about every 5 minutes. Overall pace was 7:49.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Hip a little sore again today. The day after I run anything fast it seems to be sore so I just went a real easy 6 miles today. 8:48 AP

Race: Preston Halloween 5K (3.1 Miles) 00:19:33, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.340.003.100.000.0012.44

     I didn't think I would be doing this race today. My son and I were going to go hunting but we went last night and after 3 hours of some pretty intense hiking over steep terrain we were both pretty beat and decided not to go this morning. That wasn't a good thing to do the night before a race. The race was 7 miles from home and I had a free entry pass from winning last year. This is just a small local race of around 70 people. A lot are adults and kids in costumes, a lot are special needs kids [the race is a fundraiser for special olympics] and about 1/2 only doing the 1 mile. Not a highly competitive race. 

     It was 29 deg when I got there 40 min before start and it was overcast so I don't think it warmed much if any. After a 2.3 mile warmup I decided to go with shorts and 2 thin long sleeve tech shirts [one would have felt better after half way]. My legs had felt very slow during my warmup. I was struggling to run what I thought was a bit under 8 min pace but after checking my garmin found that it was around 8:35 [probably effects from last nights hiking]. I saw a couple of guys that I didn't know that looked like they could be fast and a girl that was the #2 runner on our girls cross country team that took state 2 years ago and got a scholarship to run somewhere.I thought she might be some competition.

     I went out at what I figured was about 6 min pace and 1/2 mile in I was at 5:50 pace. Nobody had gone with me and the pace was feeling too hard. I wasn't expecting much from myself this morning since I haven't done much running since St George Marathon and just last week did the first 5K pace running that I've done in months. Without anybody to race and not feeling great, my motivation level dropped. I slowed to a more comfortable pace and finished the first mile in 6:21. That means the second half of that mile must have been really bad. At the turnaround I was about half a min or more ahead of cross country girl. I checked my garmin again and I was at 6:50 pace for the second mile. Wow! That's slower than my average marathon pace last month. I decided I better speed up or I wouldn't even be getting the workout I wanted. I finished mile 2 in 6:30 and my overall pace was at 6:27. I figured I'd better speed up more or I wouldn't even break 20. I ran the 3rd mile in 6:09 and the last 10th at 5:28 pace. Finished in 19:33 over a minute ahead of second place. Didn't feel like pushing to the hurt level today and wouldn't have run a very good time anyway. Good workout at least. Planning to race next week and hopefully can do a lot better.

     After getting home I ran 7 miles at 7:48 pace. Felt like I had more pop in my legs than this morning. 

Comments
From I Just Run on Mon, Oct 31, 2011 at 09:29:01 from 67.79.11.242

Well, I don't know what to say other than you should have been wearing a tutu or a costume. That would have made the race more interesting :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.000.0010.25

     Ran 6 miles easy this morning. My hip was sore again like it has been after every day that I have run fast since the marathon. I figured maybe it wouldn't be after taking Sunday off. 8:11 AP

     PM   Ran another 4 miles. Hip felt better on this run. Threw in a few strides the last 2 miles. 7:49 AP

Comments
From I Just Run on Tue, Nov 01, 2011 at 09:48:05 from 67.79.11.242

Man..this hip problem is getting really annoying...I hope it's not like mine, I thought I was going to have to quit running for good..! I was sure glad when it healed up. All I can say is take it easy and bike as much as you can.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     First time I've run in long pants since last winter. It wasn't near the coldest morning lately at 32 deg, but the wind was really howling. I ran for 10 miles up around the reservoir at 8:06 ave pace. Hip felt good.

Comments
From flatlander on Tue, Nov 01, 2011 at 16:59:49 from 198.207.244.102

You know it's cold when the long pants come out. Good news on the hip, hope it stays that way.

From I Just Run on Wed, Nov 02, 2011 at 10:19:29 from 67.79.11.242

Good news...good Hip...! Way too cold for me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.750.000.001.250.006.00

     Went to the track this morning. It was 30 deg but no wind today so not too bad. Started out with 3 miles at 7:28 ave. Then ran 6x200, 2x400, 2x200 in 37,40,39,40,81,81,40,40. I wanted to hit 40 and 80 so I was within a second on all but the first 200. Ran another 2 1/2 laps to make it an even 6 miles. I didn't want to make this too hard with a race coming up Sat. just a good shakeout for the legs. My hip felt good today but I suspect it will be a bit sore tomorrow after today's faster running. 7:13 pace overall. 

Comments
From I Just Run on Fri, Nov 04, 2011 at 11:31:04 from 67.79.11.242

I'm just amazed at your comfortable speeds. BTW...I went back and compared your half and full marathon times with several of big races I've been in down here in Texas and I think you would have won all of them with your times.

Good luck in the race!

From Dave S on Fri, Nov 04, 2011 at 15:31:25 from 4.228.192.106

Thanks. Maybe I need to come down there to race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.000.000.000.004.25

     Ran 4 easy miles in the morning. My hip felt better this time than it has on the day following the faster runs that I've done lately. 8:20 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Race: First Dam Run 5K (3.1 Miles) 00:19:00, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.100.0010.60

     Ran the First Dam Run this morning down in Logan. When I got up this morning it was 25 deg and had snowed during the night. I figured if the roads weren't slick and the wind wasn't blowing it wouldn't be too bad. As we left home the road was a bit slick but down in Logan [even though we're in the same valley] it's usually always around 5 deg warmer. Down at the race it was about 30 deg. There was a couple of inches of snow on the grass but the snow was gone from the blacktop and there was no wind and just a light snow falling. Real pretty morning and overall nice conditions. I ran a little over 2 miles to warm up.

Mile 1- 6:15  The race starts out with the whole first mile going uphill. I hit this mile in 6:15 which I didn't feel too bad about given the climb.

Mile 2- 6:12 Just after the end of mile one you turn the corner and start downhill giving back pretty much all of the elevation you gain in the first mile. This mile should be much faster than the first mile but I just couldn't get my legs to move any faster. I would check my pace for the mile and I would be around 6:12 so I would pick it up a bit until I would be at around 6:07 and heading down but after not checking my pace for a while it would be back up to 6:12 again which is what I finished mile 2 in. I was running alone from about 1.25 miles to the end and for some reason wasn't staying focused. I needed somebody to be chasing or at least pacing off of.

Mile 3- 6:03  from the end of the 2nd mile to the finish there are some gradual uphill and downhill but the net elevation gain is about even. Right away after I saw the 6:12 at the end of mile 2 I started too pick up the pace and was able to maintain closer to what I thought I could average for the whole race and finished in 6:03.

Last .1-  :29 sec [4:51 pace] this course is supposed to be quite accurate and my Garmin came out exactly 3.1.  I though I could kick it in and get under 19 min but my official time came up at 19:00.10.  I guess I left way too much out there on mile 2 [like a good 15 to 20 seconds].

      Overall I didn't feel too bad about my time and is is actually a course PR for me by 15 seconds. I've only run it 2 other times but was pacing my son on one of those. I also beat the time I ran last week by 33 seconds and last week's race was a faster course.

     After the race I ran the 10K course with Paul from the blog. He had smoked the 10k in 31:55 and it's not a fast course. Amazing! The snow had quit falling and it was a perfect morning to be running. I shortcut to the start line and missed the last mile to make it back before they had the drawing for 2 treadmills. I thought with 2 of them and a smaller turnout because of the weather [they missed out on a beautiful morning] I might have a chance. No such luck. Cool down run ended up at 5.25 miles at 7:08/mile which gave me a pretty good workout. A jog in the park for Paul.



Comments
From Paul on Sat, Nov 05, 2011 at 23:12:53 from 24.10.141.104

Good running with you again, thanks for humoring me for a long cooldown. Sorry about the treadmill.

From I Just Run on Sat, Nov 05, 2011 at 23:55:25 from 71.41.149.142

Good run Dave. It sounds like you ran well and enjoyed it....That's always good!

Oh...BTW...you may want to clean up your language on the Blog. I don't think the Blog gods like people describing runs with the word "Dam"!

From Dave S on Sun, Nov 06, 2011 at 09:40:23 from 4.253.99.37

How else would you describe a run after missing your goal by 0.2 of a second.

From allie on Sun, Nov 06, 2011 at 21:18:26 from 24.10.191.18

nice job, dave. i'm glad the weather turned out okay. i was going to ask if they still gave away treadmills...i never had luck with that either.

From flatlander on Sun, Nov 06, 2011 at 21:20:27 from 76.31.26.153

Sorry about the TM, but great run anyway. You are right, they missed a great running day.

From JG on Sun, Nov 06, 2011 at 21:36:00 from 71.59.27.33

Great race! Although you definitely left a second on the table mile 2 . Lol strong finish for last 1.1 .... And nice cool down ... I would have had to cool down again from the cool down!

From I Just Run on Mon, Nov 07, 2011 at 11:14:34 from 67.79.11.242

Oh...I didn't notice that .02 PR miss. I'd probably have "damed" it too :-)

From Scott Ensign on Mon, Nov 07, 2011 at 12:17:34 from 129.123.3.31

nice job Dave, pretty cool to see the only ones who can beat the 51 year old guy are two or three high school cross country stars!

From Dave S on Mon, Nov 07, 2011 at 12:34:44 from 4.254.221.151

Thanks for the comments everybody.

IJR It was still a ways from a PR. I just like it better when my time starts with an 18 rather than 19.

From I Just Run on Mon, Nov 07, 2011 at 12:47:32 from 67.79.11.242

Ha ha...I'd be crazy happy with a 19:xx

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     I ran 10 miles today at 8:18 pace. My hip didn't bother me at all today like it did last Monday after last weeks  race and after every other run the past couple of weeks that has followed any faster running. Might be because I took ibuprofen before I went. I guess I'll never know.

     Just checked the results from Saturdays race. I was 10th overall and thought it was kind of funny that the top 15 other than me were all high school cross country runners. One geezer in the middle of all the kids. Probably older than most of their dads.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.004.000.000.000.0010.00

     Ran 10 miles this morning up around the reservoir. I ran the first 6 miles at 8:21 pace then picked it up and averaged 7:09 for the last 4 miles. Overall pace for 10 miles was 7:53.

Comments
From I Just Run on Tue, Nov 08, 2011 at 16:39:55 from 67.79.11.242

"Up and around the reservoir" sounds relaxing...I can only say is "Up and around the cow pasture" ... That doesn't sound as relaxing :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     Ran for an easy 7 miles this morning at 8:29 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Went to the track this morning to do some intervals. After a 3 mile warm up, my hip was a little sore and since faster running seems to make it worse I bailed on the workout and went home, took some ibuprofen and went for 7 more miles to make it an even 10. 7:48 pace on the first 3 and 8:07 for the 7 miles. My hip felt good on the second run.

Comments
From I Just Run on Fri, Nov 11, 2011 at 09:45:19 from 67.79.11.242

Good decision to bail on the fast stuff. Seems it just needs some more time to heal. Do you have any races coming up?

From Dave S on Fri, Nov 11, 2011 at 13:07:07 from 4.228.192.70

I'm planning on a local [within 25 miles] 5K a week from tomorrow. There is another 5K that is a little farther that is a slight possibility tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     4 miles at 8:23 pace.

Race: Tremonton Turkey Trot (3.1 Miles) 00:19:11, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.003.100.0010.60

     The Tremonton Turkey Trot is a small town race I decided to give a try on the recommendation of  Scott E. It only costs a dollar and that includes a T-shirt and a flat accurate course and age group winners all get turkeys. I Knew I wasn't in PR shape but thought I could run a good time. The weather forecast looked bad and it was raining and windy when we left home. When we arrived at the race, the rain had about stopped. The wind was still there but not as bad. I went for a 2.5 mile warm up and the conditions seemed ok. I had brought tights to wear if the weather was too bad but decided to just go with shorts after the warm up. Just as they were calling people over to start the race, the wind picked up and the rain started really pouring. .8 of the first mile was directly into the wind. The temperature was barely above freezing and after running directly into the driving rain for the first mile, I looked down and my legs were bright red. I finished the first mile in 6:09. Now the rest of the race should have been 1/2 crosswind and half tailwind. The crosswind was better but didn't feel all that great either. I was feeling beat and just couldn't make my legs go any faster. and slowed clear to 6:21 for this mile. The 3rd mile should have been about 1/2 tailwind but the wind was starting to switch from a South to a North wind so there was actually some headwind on this stretch. I finished the 3rd mile in 6:12 and the last .1 in 31 sec. [5:18 pace]. The rain changed to snow and the wind got even worse.

     This was a faster course than last weeks and I thought my fitness would be a bit better with another week of training under my belt since the short break I took after SGM. I thought I might be able to take another 20 seconds off my time from last week but was surprised to end up slower even with the bad weather. I felt sluggish during my warm up and really didn't feel strong during the race. I guess it just wasn't my day to run a good time. I did get a turkey for winning my age group so that made it more worthwhile. 

     I ran another 5 after I got home.

Comments
From JG on Mon, Nov 14, 2011 at 11:19:07 from 71.59.27.33

Great race in brutal conditions! Wow, you sure did get a lot for a dollar ... I would be happy just to get a flat & accurate course for that!

Keep it in perspective ... cold, wet, windy, into a driving rain ... I think you ran great!

From Dave S on Mon, Nov 14, 2011 at 18:53:48 from 4.253.97.203

You're right it definitely was worth going. I wish they held that race 3 or 4 times a year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.002.000.007.50

     I ran 7.5 miles this morning starting with 3 at 7:55 pace then did 8x1/4 mile. I did this run on the road and used a section of road where I have the 1/4s marked off.  The plan was to start out a little under 6 min pace for the first couple and then pick up the pace a little more as I went. I did 89,89,87,87,88,88,85,81. I ran 1/4 recovery between each at around 8:30 pace then finished up with another .75 cooldown. 7:27 overall ave pace.

Comments
From I Just Run on Tue, Nov 15, 2011 at 17:10:32 from 67.79.11.242

Good speed work. No hip issues I hope!

From flatlander on Wed, Nov 16, 2011 at 11:27:05 from 198.207.244.102

Really nice intervals there, good job.

From Dave S on Thu, Nov 17, 2011 at 16:32:56 from 4.253.97.31

Thanks. Hip is doing good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

     7 miles @ 8:27

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

     ran 4 miles with some 45 second strides during the second half. 7:59 AP

Race: Smithfield Turkey Trot 5K (3.16 Miles) 00:20:10, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.300.000.003.200.004.50

     It snowed all day Friday and dropped 9 inches of snow at home. The temp was 15 degrees in the morning when I left for the race about 20 minutes away in Smithfield. The race didn't start until 10 am and the sun came out and there was no wind so it felt nice even though the temps were still in the lower 20s. The only problem was that the roads were all covered in snow and ice. I haven't ever raced on roads like this but do a lot of training runs all winter on them and usually figure it costs around 30 to 60 seconds per mile on a training run depending on how slick it is. 

     This course is the toughest of any 5K races I have run  because of some large hills with nothing flat the whole way. Plus the course is long. My previous 2 times at this race have been  19:47 and 19:49 so without the slick roads I was just hoping for a sub 19:30. With the conditions we had today I wasn't sure I could even break 21 min. After running a warm up out the last mile of the course and finding it completely icy and slick I decided to go with some heavy thick soled trainers that I had  put 9 or 10 hex head screws into the bottom of each shoe instead of my light weight racing flats.

     The race starts right out climbing about 150 ft in the first .6 of a mile. I had 5 boys running ahead of me up the hill with Conner M from the blog in the lead. The traction wasn't bad going up the hill as we were able to mostly run single file in the tire ruts where the snow had been melted from the traffic that morning. By the time we got to the top of the hill I had passed 4 of the others. Conner was already way ahead. After turning the corner at the top of the hill you continue to climb but much more gradually for the rest of the mile. The road hadn't been that bad yet and I would have much rather been in my racing flats for that mile. I finished in 6:41 which was actually faster than I had run it other years.

     Mile 2 starts downhill steep for .3 and you quickly drop most of the altitude you gained in the first mile then the next half mile is uphill again gaining about 70 feet. before dropping again for the rest of the mile. The roads during this mile were getting worse and it was getting harder to find non icy spots to run on and  a lot of stretches there were none. time was 6:18.

     Mile 3 is all gradual downhill until near the end of it. This is the fast mile where you can gain back some time lost on those hilly first 2 miles. Today though this mile was almost all on ice. I was very glad now that I had worn the trainers with screws. They helped a lot but I still ended up way slow for this mile. I ran it in 6:16 but under normal conditions I've been around 5:50.

     The last .16 is uphill and I ran it in 55 seconds [5:46 pace]. I hadn't seen Conner since he turned the corner just before mile 2 and the next guy behind me had been back a ways since the end of the first mile so I was alone most of the race.

     I finished 2nd overall in 20:10. That was the first time I have run a 5k over 20 minutes since the first two I ran 6 years ago. Today though under the conditions I feel  good about the time and if the course were the right length my time would have been comfortably under 20 anyway. A lot of people ended up a couple of minutes slower than their normal times.

    

Comments
From I Just Run on Tue, Nov 22, 2011 at 10:07:02 from 67.79.11.242

Gosh, I was wanting to quit as soon as I started reading...cold, wet, slick, hills, and probably windy :-( I'm glad I live in Texas :-)

Good job and I hope you had fun...I wouldn't have!

From Dave S on Tue, Nov 22, 2011 at 12:21:13 from 4.253.96.160

Actually there wasn't any wind and the sun was shinning so the conditions were quite comfortable it was just the hills and ice that made it slow.

Texas does sound nice in the winter. You deserve it after surviving those brutal summers down there. I guess it's time for me to pay the price for the morning temps in the 50s that I got to run in all summer. Spring and fall too for that matter:-)

From flatlander on Tue, Nov 22, 2011 at 14:01:58 from 64.129.54.210

Nice race. I fell flat on my back running in the snow almost two years ago and I swear I'll never do it again. Screws in the shoes might work though, I have several loose ones in my head I could use.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles with some ice in parts. 8:37 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.100.000.000.000.007.10

     Ran 7 miles with about half on dry pavement and half on snow running up toward reservoir. My pace on the snow was about 30 seconds/mile slower. 8:53 average pace overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Ran 8 miles just before dark. It had warmed up pretty good today. The snow was getting a bit sloppy so I stuck to my 2 mile stretch of pavement going back and forth. 8:35 ave pace.

     Ive run 4 5Ks in the past 4 weeks with none of my times quite what I was hoping for. I think after training all winter and spring for Boston then all summer for St George, I think I peaked a few weeks before St George and have gotten a bit stale and don't feel very speedy. The extra 5 lbs I've been carrying since St George probably hasn,t helped either. I have actually never had as good of a 5k in the fall [post marathon] as the ones I do in the spring and summer.  I think for the next few weeks I am just going to mostly put in some slow miles and hopefully get recharged.

Comments
From I Just Run on Fri, Nov 25, 2011 at 12:34:30 from 166.137.142.35

Sounds like a good plan. I don't think the conditions have been favorable for you to run a good 5K this fall either.

Hope you had a good Thanksgiving...you probably had elk or something exotic :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Nice Thanksgiving morning run. I ran 9 total with half on snow. Averaged from 8:30 to 9:20 per mile on the snow and around 7:45 on pavement. 8:18 overall pace.

Comments
From I Just Run on Tue, Nov 29, 2011 at 10:37:05 from 67.79.11.242

Running on snow actually sounds fun. I wish I could stay warm enough to do that! It's good to see you knocking out some consistant miles.

From Dave S on Tue, Nov 29, 2011 at 17:19:16 from 4.254.219.245

Running in the snow while it's snowing [as long as it's not windy] is awesome. Staying warm is all about dressing properly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles @ 8:17 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Late PM run. Ran 8 miles after dark at 8:26 AP

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 easy miles @ 8:49 pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     Ran 10 miles this morning up past the reservoir. It is about 1/2 covered in ice now. The snow on the road has given way to mud but the mud was frozen so not a problem. Averaged 8:08 for the run with a few strides thrown in during the last two miles. We've got a big storm moving in with high winds this afternoon and tomorrow.

Comments
From I Just Run on Wed, Nov 30, 2011 at 16:30:35 from 67.79.11.242

Whatever I said previously about wanting to live in Preston, Id ... I take it all back!

From Fishon on Wed, Nov 30, 2011 at 22:17:06 from 71.208.51.44

Nice run...I'm down in Colorado and that storm will hit us early tomorrow morning. On the bright side...it was probably 60+ here today (20's tomorrow).

From flatlander on Thu, Dec 01, 2011 at 13:03:22 from 64.129.54.210

Good luck with the storm, hope it doesn't shut you down completely. I think Preston would like Preston.

From Dave S on Thu, Dec 01, 2011 at 16:52:22 from 4.254.222.113

IJR You mean you've already forgotten about all of those 90 deg runs in 80% humidity you were doing a short time ago? And how you were making me feel guilty for posting the 50 deg morning temps we were having all summer? :-)

Fishon I hope you don't get the winds that they got on the Wasatch Front this morning.

Flat I know that Preston would love Preston. At least for 3 of the 4 seasons. As for winter up here you had better like snow and not mind the cold or you would hate winter up here. As you well know :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     The big storm this morning mostly missed us. The 20 MPH winds we had this morning didn't seem bad at all compared to what they were getting a little ways south of here along the Wasatch Front. They recorded gusts of 102 mph in Centerville. It was 22 deg when I left so I had to go with the long pants this morning for the second time this year. I actually dressed the same way I would for sub zero temps. I think I prefer running at -15 deg without the wind. I'm glad we don't get a lot of wind here in the winter. I ran 9 miles and just had no energy this morning. I have had low energy on my runs lately but felt better than I had in a long time during yesterdays run. After the 10 miles yesterday, I went pheasant hunting and spent a couple of hours hiking through some pretty steep gullies. My legs felt pretty tired last night so I'm guessing this had something to do with it. The second half of the run got really bad and I had to stop and sit down to rest a couple of times. Even with a strong tailwind the last couple of miles I was barely under 9 min pace. I haven't felt this bad on a run in quite a while. 9:23 AP

    

Comments
From I Just Run on Thu, Dec 01, 2011 at 16:49:30 from 67.79.11.242

You must have made a typo...you really didn't mean -15 did you? This run sounds like the one I had last Saturday...I'm sure you'll feel better in a couple of days.

From Dave S on Thu, Dec 01, 2011 at 17:01:56 from 4.254.222.113

No typo. I usually get to run in temps like that or colder a few times each winter. It's usually dead calm here when it gets that cold and as long as I dress properly I don't mind it. Just expect to be slow.

I hope I bounce back as quick as you did. Your bad run was twice the distance though. I feel like a wimp.

From Fishon on Thu, Dec 01, 2011 at 17:12:57 from 71.208.51.44

Come on! Too many details about your running, and not enough about your pheasant hunting! J/K. Hope you got some, and hope you don't shoot your shotgun like I shoot mine! :-)

From Dave S on Thu, Dec 01, 2011 at 17:34:04 from 4.254.222.113

Sorry about leaving out the important details:-) I got 2 big roosters in the first 20 minutes. Spent the rest of my time trying to find a 3rd to fill by limit without success. It was the last day of our 2 month season. They get harder to come by at the end.

So is your blog title like "fish on!" or does it have another meaning.

From fastolfart on Thu, Dec 01, 2011 at 17:43:15 from 74.81.230.39

Any roosters Dave? I saw a bunch in Wyoming last week. I rifled a nice 11 point whitetail. I am running a little but have been hampered by Hernia. Surgery scheduled for 12/12, hope to be back in time to run st. george half [Painter] Talk to ya later, Jim

From Dave S on Thu, Dec 01, 2011 at 17:59:09 from 4.253.102.117

Awesome about the buck. Bummer about the hernia. I'll have to give you a call and get more details.

From Fishon on Fri, Dec 02, 2011 at 10:52:29 from 71.208.51.44

You are correct -- Fish On! Although, the past couple of years I've fished less and less. It's funny what a couple of kids will do to free time (soccer tourney's, events, etc.). Plus add in a regular running/training regiment! I tend to enjoy hunting more and more, for sure. I went to NE a few weeks ago for pheasants and will be going again in a week.

From flatlander on Sat, Dec 03, 2011 at 13:19:38 from 76.31.26.153

Sorry about the run but at least you had a good day hunting. I am sure you will be back to normal quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

     3 miles at 8:51. Still feeling crappy.

Race: Preston Polar Bear Run 5 miler (4.81 Miles) 00:33:49, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.005.000.000.007.00

      I was planning to take some time off from any races or any faster running period for a little while but another race that I hadn't planned on came up here in town. Our high school wrestling team put this race on as a fundraiser. We don't have many races here in town so I hate not to support them. My sons friend, that lives just up the street from us, always sees me running and wanted me to come, and then their add in the newspaper for the race, challenged all to come out and see if you could beat their wrestlers then it said "we don't think you can."  I know the coach has his wrestlers do a lot of running in practice and a few of them run cross country but how can you pass up that challenge.I really didn't want to run the race at first but decided what the heck and figured I could just make it a good tempo workout. 

     The paved roads have been clear of ice and snow for the past couple of weeks but last night it started snowing. It only snowed a couple of inches but it was cold enough that it all stuck and formed a nice slick snow packed surface after the traffic from last night and this morning. It was 11 degrees this morning at home but got up to about 16 by race time and there was a brisk north wind blowing. This would live up to it's name and be a true polar run.

     I warmed up for 2 miles and it was very slick. I put some screws in the bottom of my shoes again but on this type of snow they didn't seem to help as much on the snow as it did on the ice at the race two weeks ago. The training runs that I do in these conditions usually end up at around 1 min per mile slow for the effort so I knew my time would be completely irrelevant.

     The race started and about 6 kids went out pretty fast ahead of me. There were about 40 runners all together. About 1/2 mile in I passed 2 boys running together in gray hoodies. The road goes down a big hill into what is called creamery hollow then a steep climb up the other side. You really didn't dare run very fast down the steep hill with it so slick [the kid in front of me came real close to going down] and going up the steep other side with poor footing was tough. The 2 in hoodies went right by me going up the hill but I just kept it easy. Shortly after topping out I went right back by the 2 and could really hear them sucking wind. The first mile ended just as the climb began and my time was 6:51.

       A big stretch of mile 2 after climbing the hill, went directly north into the headwind. I picked off 2 more of the kids by the end of mile 2 and finished in 7:31.

     The 2 kids running ahead of me were about 20 seconds up which is about where they had been since the first 1/4 mile of the race. At the beginning of mile 3 we turned onto a main road that had been plowed and actually had pavement showing. It only lasted about 1/3 mile and my pace quickly dropped into the low 6s with that raction. That was the only part of the race that wasn't on snow. We went back through the steep hollow [not quite as bad in this spot] then turned back into the headwind. Part way through this mile one of the 2 ahead of me started to drop back and I picked him off but the gap to the kid ahead stayed about the same. Mile 3 was 7:09.

     Now we were done with the headwind and it was flat all the way back to the school. I finished mile 4 in 7:03 and the gap ahead was about the same but the gap behind had grown a lot.

     The final mile I started to pick up the pace and the gap was getting smaller. It was really hard to go much faster with the poor footing and I was running out of course. When I could see I wasn't going to catch him I just cruised it in without bothering to attempt a kick. I ended up about 12 seconds back. My time for the last mile was 5:25 but it was .19 short according to my Garmin so 6:49 pace. Time was 33:49. Third place was about a minute after me.

     It was actually pretty fun and I'm glad I went. It was kind of fun not caring about my time and just racing against the others. I really didn't race all out [although my HR was close to what it was in my last 5k] but running on that surface must really use some different muscles. My butt [glutes] were really cramping up afterward which has never happened after a race. I guess I'll take it easy starting "NOW!"

     Afterward my brother and his family and my parents came up from Utah and we all went out hiking through the knee deep snow in the mountains to cut Christmas trees. It ended up being a sunny nice day.

Comments
From I Just Run on Sun, Dec 04, 2011 at 00:22:37 from 71.41.149.142

Sounds like a nice fun/cold race for you...I'm glad I wasn't there :-) We went and got our Christmas tree today too, we went to LOWE'S :-)

From JG on Mon, Dec 05, 2011 at 19:52:56 from 71.59.27.33

Sounds like great fun racing in those conditions, although a little frigid! Nice job ... & that is a fun way to get a xmas tree, I used to do that under a full moon when I lived in VT in my young 20's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

     Sunday morning after the race I got up and my hamstring muscles were both quite sore. I've never had this happen before after a race. Even after a marathon it's been my calf and quad muscles where I get the soreness. It definitely had to do with the slick surface the entire way. I run on snow and ice a lot in the winter and have always thought it put a little more strain on the hammies but I've never raced that far on it. The 5k I did 2 weeks ago on slick roads probably only had a little over a mile total that was slick compared to all but about 1/3 mile out of the 5 total on this one.

     They felt a lot better yesterday but too sore to run. This morning they felt even better and I went out to run but they tightened up real quick and I only went 1 mile. Hopefully tomorrow will be a lot better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

     Got out just after sundown for a run. The temp was down to 20 deg which was toasty compared to the past 3 mornings that have all been around zero. My hammies were a lot better today and got slightly sore after about 1/4 mile but stayed the same for the rest of the run. I think it was just stiff muscles from using them differently Saturday. Should be a lot better tomorrow. I just went 6 miles and kept it real easy. 9:14 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     Did my run today at noon. The temp was only 25 deg but it was calm and sunny so it felt much warmer. Perfect for shorts and 2 long sleeved tec shirts. My hamstrings were feeling much better with only a very slight soreness left. I went 8 miles and took it very easy again. 8:48 AP

Comments
From JG on Thu, Dec 08, 2011 at 18:43:10 from 71.59.27.33

Glad your Hammy is feeling better, nice run.

From I Just Run on Fri, Dec 09, 2011 at 02:36:05 from 166.205.12.32

Just catching up on the blog. I'm still amaized that you can run in such cold weather. Hope your ham heals very soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     33 degree afternoon run. I think this was the first time it's been above freezing this week. Ran 10 miles at a comfortable pace. Didn't pay attention to pace and just went the pace that my legs volunteered. Hamstring soreness is gone. 8:21 AP 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     13 deg calm and sunny this morning at the beginning of my run. Warmer by the end. I ran 10 miles at an easy effort. Went with whatever pace my legs volunteered again but ended up much slower than yesterday partly because 6.5 of the 10 was on snow pack and partly just felt slow today. I ran up past the reservoir. It's all of the way iced over now and there were some guys ice fishing. I'd be a little spooked to be out there already. There was still a lot of open water the last time I ran up there last week. Pace on the pavement was around 8:30 to 8:40. Pace on the snow was anywhere from 9:10 to 9:55. Overall ave pace was 9:16.

Comments
From I Just Run on Mon, Dec 12, 2011 at 12:38:41 from 67.79.11.242

Way to go...Keep up the good base work and it will pay off next spring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

      Ran 10 miles this morning. Went up around the reservoir again but there was more exposed gravel to run on than last week.  Kept the pace easy again. 8:39 AP

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

     20 deg, calm, and snowing this morning. Ran 8.5 miles on snow all the way. Since running on snow slows your pace a lot, I didn't look at my Garmin at all during the run and just kept an easy comfortable pace. 9:13 AP

Comments
From I Just Run on Wed, Dec 14, 2011 at 10:22:14 from 67.79.11.242

I bet, even though it's slower in the snow, it's a really good workout. Should be easier on your joints too!

From Dave S on Thu, Dec 15, 2011 at 12:01:01 from 4.254.225.216

It is a good workout and actually works your legs a little differently. It doesn't feel much slower but the watch says it is:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.006.000.000.009.00

     Didn't get out until about 9 PM. Temp was 22 deg. I thought I might get some help from the mostly full moon that's been out the past few nights, but it didn't come out until after I was done so it was a pitch black run except for the lights from 2 dairies and an occasional house. I wanted to get in a 6 mile tempo run. I ran a 3 mile warmup averaging 7:30 pace.  Then I picked up the pace and ran the next 6 miles at 6:49 ave. This was a second slower than my marathon average pace a little over 2 months ago but it felt too hard to finish a half mar right now. I'm planning on running a half in 5 1/2 weeks so hopefully I can get some fitness back before then. I'd like to get my 1/2 MP back down around 6:30.

Comments
From I Just Run on Thu, Dec 15, 2011 at 16:38:09 from 67.79.11.242

I haven't been very excited about running in the dark lately so may of my runs have been in the afternoon instead of early morning.

6:30 Half Marathon...that's about 1:25..? That's fast!

From Dave S on Fri, Dec 16, 2011 at 12:03:04 from 4.253.98.124

I don't know about you, but I always end up running slower in the dark than I think I am.

The past 2 years at this half I have run 1:25:24 and 1:25:28 so my goal is to go sub 1:25. Right now I'm not feeling it.

From flatlander on Fri, Dec 16, 2011 at 23:43:49 from 64.129.54.210

I don't think you are far off, if at all. There is a natural slowdown after a big race, plus running at night in the cold. Nuthin to worry about.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     5 slow miles after dark

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 slow miles after dark. 13 deg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.001.000.000.000.0012.00

     I got out just after sundown so I had some light for the first half of the run. I ran up past the reservoir road and it is still mostly snow covered. I went 12 miles with the first half at 8:15 pace and the second half at 7:43 pace.  I had to really stay focused on the second half miles that were on the snow and in the dark. With one mile to go I decided I needed to pick the pace up a bit more to beat the 8 minute guy. I ran the last mile [which was almost half on snow] in 6:59 which gave me an overall pace of 7:59.

Comments
From I Just Run on Tue, Dec 20, 2011 at 17:24:52 from 67.79.11.242

Whew... 0:01 win over the 8:00 guy ... Good Job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

     Had to leave early to go out of town for the day. Only got out in time to run 2 miles. It was 4 deg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

     Ran 9 miles mostly on snow with a light snow coming down. Kept the pace slow which seams to happen automatically anyway while running on snow. 9:19 AP

Comments
From I Just Run on Thu, Dec 22, 2011 at 10:45:12 from 67.79.11.242

Running in the snow, that sounds cool (fun)!

Merry Christmas Dave...!

From Dave S on Thu, Dec 22, 2011 at 17:40:25 from 4.228.192.202

Preston, Merry Christmas to you too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.006.002.000.000.0010.00

     Was able to get out at noon today while it was nice and sunny but only 24 deg.  There was a slight breeze but not too bad so I went with shorts today. The plan was for a 2 mile warmup then an 8 mile progression tempo. Started with the first 2 miles in 7:48 and 7:32. Then went into the 8 mile tempo: 6:58, 6:59, 6:52, 6:49, 6:49, 6:55 slight uphill, 6:35,6:15.  Average pace for the 8 miles was 6:46. I was pretty happy with this workout. It is the first one that felt decent since Sept. Not so much that the paces were that fast but more the comfort level while running them. I've still got a long way to go in the next 4 weeks but at least I felt like I was headed in the right direction today. Overall pace for all 10 was 6:57.

Comments
From I Just Run on Thu, Dec 22, 2011 at 19:33:01 from 67.79.11.242

Looks like a good run to me. I wish I could run in the cold like that! Tomorrow I'm attempting a 6 mile Tempo Run at 7:00 pace. I've only done that speed and distance racing before.

From Dave S on Thu, Dec 22, 2011 at 21:44:02 from 4.228.192.162

Thanks. Good luck tomorrow. If it goes as well as your last couple of workouts, I'm sure you'll nail it.

From JG on Thu, Dec 22, 2011 at 23:36:17 from 71.59.27.33

That's great you were able to get out and take advantage of the afternoon. Those are awesome splits and you still cranked it down a couple notches for the last 2!

Have a Merry Christmas!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles this morning at 8:55 pace. I ran up by the reservoir and almost 5 of the 8 miles was on snow.

Comments
From flatlander on Sat, Dec 24, 2011 at 13:33:40 from 76.31.26.153

Way to hang in there with snow and cold temperatures. Merry Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     It was 0 degrees this morning when I started but the sun came out and warmed it clear up to a nice pleasant 10 deg by the end of my run. I ran 10 miles up on the reservoir road again. I had a real nice ice goatee by the time I was done. 8:35 AP.

     Merry Christmas!!

Comments
From I Just Run on Sun, Dec 25, 2011 at 19:01:24 from 166.147.79.93

Now I'm thinking you must be part Eskimo...! I ran this morning and it was 40 degrees and I had on all the running clothes I own, including two pair of socks :-) Way to tought it out!!!!!

From JG on Mon, Dec 26, 2011 at 17:33:05 from 71.59.27.33

Brrrr! Nice job cranking out 10 in those conditions!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.001.000.000.0014.00

     Ran 14 miles today in the afternoon. It was 34 deg and sunny. I ran up past the reservoir and down the canal. The snow along 11 miles of this run [that are on dirt road] is getting worn through to the dirt along over 1/2 of it but the 2 miles along the canal were slower going because there hadn't been any vehicles to make tracks since the snow so I was mostly running where deer had made a trail. I ran the first 7 miles at 8:15 pace and the last 7 at 7:23 ave pace. Last mile in 6:33. 1 1/2 of the last 2 miles are on pavement and it instantly feels faster when I hit that section. Overall pace for 14 was 7:49. My runs have felt better this week than they have in a while.

Comments
From I Just Run on Mon, Dec 26, 2011 at 20:22:51 from 12.162.141.2

It's probably the cooler weather that's made your runs feel better :-)

From Dave S on Fri, Dec 30, 2011 at 01:44:09 from 4.253.98.27

Gotta be the cold :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

     8 miles at 8:31

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

     10 miles at 8:28 AP. Did 5 or 6 strides the last 2 miles. Passed 2500 miles today.

Comments
From I Just Run on Fri, Dec 30, 2011 at 13:44:16 from 67.79.11.242

Congradulations on the 2500!! Thats a lot of miles :-) I think that's about equilivant to running from Preston, Id to Kingsbury, Tx and back ... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

     5 miles at 9:03 AP

Comments
From flatlander on Sat, Dec 31, 2011 at 19:22:21 from 76.31.26.153

Good running lately. Hope you have a properous New Year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.150.003.000.000.009.15

     My wife's 86 year old mother from Pennsylvania passed away Monday while out here visiting. She spent a few days with us then was down in Salt lake staying at my wife's brothers home when she got some blood clots. They decided to have a funeral out here on Saturday since almost all of the family was out here. We drove to Salt lake early this morning and stayed with my parents in Sandy. 

     I went out for a run in the afternoon and it was a record 60 deg but very windy. I ran 5 miles at 7:55 pace then did 3x1 mile repeats with 1/2 mile recovery. I just wanted to hit my goal half marathon pace of about 6:28. The first mile I hit 6:26 and it seemed a little to easy with the tailwind I had. I realized how hard the wind was blowing when I turned back into it for the 2nd repeat and ran that one in 6:56 while pushing harder than the first. I ran my 3rd repeat around a loop by my parents house to even out the wind. I used to run around this loop while growing up there. It was just about 3 laps for a mile in 6:23. Overall pace for the run was 7:41.

Comments
From I Just Run on Tue, Jan 03, 2012 at 13:53:21 from 67.79.11.242

I'm sorry to hear about your mother-in-law. It's always hard to lose a parent, no matter what the age.

Glad you're having some Texas winter weather to run in warm and windy :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

     Still in Sandy for the funeral I ran 5 at 8:39 AP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2006.59178.00112.7551.82172.502521.66
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