Run Derneld, Run!

Treadmill workout before the bus.

0.75 mile warmup, 3x(2T with 2 minute recoveries), 1T with a 0.2 mile kick, 0.5 mile cooldown. Felt really good! (9 in 1:02:19)

Treadmill before the bus. Easy. Internet was out this morning so no Netflix. Darn. (8 in 1:00:38)

Treadmill before the bus. Easy, finishing with 10 strides. (8 in 1:00:44)

Treadmill workout. 2WU,2x(2T,2minRec),2x(1T,1minRec),2E,8x(200mR,200mRec),2CD. Feeling really good about my upcoming race!

(15 in 1:49:02)

Treadmill before the bus. (8 in 1:00:49)

Treadmill before the bus. (8 in 1:01:40)

Treadmill before the bus. (8 in 1:01:50)

No going to the office today. My grandma is visiting for one day and I want to make the most of the time. Got up early and started to run outside, then got caught in the rain. Switched to the treadmill. (12 in 1:33:28)

Treadmill before the bus. Easy. (8 in 1:01:19)

Last long run before the Ogden marathon. Forecast for Ogden next Saturday isn't looking like I want it to :-/

(13.31 in 1:48:46)

Treadmill before the bus. Will be winding down all week. (8 in 1:02:12)

Small workout before the bus. Just enough to remember how to run fast. 1T, 2 minute recovery,1T, 2 minute recovery,1T, 0.2 kick. (8.2 in 1:00:13)

Treadmill before the bus. Easy. (8 in 1:02:47)

Easy run to the river and back. (5.39 in 0:44:56)

Easy taper in Cottonwood Heights. (3.68 in 0:30:00)

Will write more later. This was a fun race and was exciting all the way through, even with poor weather for part of it! I felt like I did a pretty decent carb heavy diet starting Thursday at dinner time. Ate English muffins, oatmeal, bagels, etc. The last heavy protein I had was some baked chicken with spinach and mustard in a bagel sandwich. Seeing that the weather forecast for the race was bad, I went to Deseret Industries and got a cheap hoodie and gloves. Went to dinner with friends at Pig &a Jelly Jar, which was not a good place to go the night before a marathon. I just had a side waffle with fruit and syrup (and now I really want to go back to try the actual menu, because watching my wife eat chicken and biscuits was almost torture!). Waking up on race morning, I had a decent sized bowl of oatmeal with a large banana and peanut butter, almost exactly 3 hours before the race started. I was lucky that my bus was delayed for some reason and I didn't get off of it until 30 minutes before race start. It was sleeting at the start line and very foggy/cloudy (felt like western Oregon). I spent the next 25 minutes in line for a PoP. Changed out of my old shoes and socks with holes, drank a small electrolyte drink (Spark), and actually used the PoP as well. I wore my hoodie right up to the start line, then threw it next to a bunch of other abandoned clothes. Through most of the race I wore: baseball cap, tank, shorts, arm and leg sleeves, and gloves. That worked really well with the weather. I took off the gloves near the end. The weather got better later in the race, and the last 5 miles were really nice. I tried to keep my goal pace, but slowly lost it throughout the race. I definitely wasn't ready to break 3, but I have a little more time to prepare for my next marathon (Pocatello). It was a great race though. I pushed myself all the way through and had fun cheering others and doing my best. I also met Walter and learned how BQ certifications are done. Also, my 3 y/o was cheering "Go Daddy! Go Daddy!" at the end :-D

A nice wog this morning. Felt better the longer I was moving. (4 in 0:51:03)

Wogging before the bus. (5 in 0:54:57)

Wog then jog. (6.7 in 1:00:25)

Light jog the whole time. This week's recovery strategy worked really well! (7.3 in 1:00:44)

Treadmill before the bus. Feeling great. (7.4 in 1:00:47)

Another 2 miles at lunch time. Moreso, I went to the gym for some overdue strength training. (2 in 16:14)

90 minute run with light workout. 5x1mile at T pace. (12.2 in 1:30:35)

15 strides. (12 in 1:32:44)

Treadmill before the bus. (8 in 1:02:59)

Treadmill before the bus. Easy. (8 in 1:02:37)

Treadmill before the bus. 7 strides, 6min, 6 strides, 6min, 6 strides, 6min, 7 strides. Nice way to shake the dust off without too much work. Next week I'll start some runs with harder paces. (8.1 in 1:00:44)

Light jaunt at lunch time. (3.19 in 0:26:26)

Easy 90 minutes along the Snake River. (11.5 in 1:30:00)