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Canyonlands Half Marathon

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Location:

Idaho Falls,ID,United States

Member Since:

Oct 15, 2016

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Favorite Marathon: St George

Favorite Half Marathon: Cottonwood (Revel)

Short-Term Running Goals:

Overcome 2020!

Long-Term Running Goals:

Finish a marathon in under 3 hours.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 405.75
ASICS GEL-Contend 4 Lifetime Miles: 626.66
Saucony Guide ISO White Noise Lifetime Miles: 1520.56
Saucony Guide ISO (Pair 2) Lifetime Miles: 1396.48
Saucony Guide ISO (Pair 3) Lifetime Miles: 718.09
Total Distance
3079.72
Skechers GOmeb Razor Miles: 113.22Skechers GOrun 5 Miles: 157.72
Weight: 0.00
Total Distance
0.00

Happy New Years!

Weight: 0.00
Total Distance
20.10

AM - 13.3 Easy miles on the treadmill with some strides. I'm signed up for a local trail race this weekend on a snowmachine path near Island Park. Not sure I'm mentally/physically ready for that cold though!

PM - 6.8 to double it for the day

 

Weight: 0.00
Total Distance
4.56

Treadmill. Nuff said.

Weight: 0.00
Total Distance
4.54

Treadmill. The weather is especially crazy right now. Not sure the road to work will be accessible.

Weight: 0.00
Total Distance
0.77

Tried running outside after the gym got clogged with New Year's resolutioners. I bet they'd all be gone if there weren't TVs in the gym.

Weight: 0.00
Total Distance
20.99

AM - 1 mile WU + 14 miles at goal marathon pace (8:00/mi) + 1 mile CD. I felt really good this morning. I came home and still had so much energy, even though the rest of the house was still asleep. Got some cleaning done and even had the patience to prepare some steel cut oats. I used a sample drink mix that I got from the Everglades Half. It's called Gnarly nutrition. This was the last one. I really liked it, and I'm sad it costs over 1 dollar/mix. Too bad I'm cheap.

PM - 4.99 miles easy on the treadmill.

Weight: 0.00
Total Distance
14.68

AM - 10.26 miles on the treadmill


PM - 4.42 miles on the treadmill

Weight: 0.00
Total Distance
15.45

Was pleasantly surprised this morning to find out that work was cancelled. The place I work at is rather isolated (50+ miles from any city over 20k in population) and today was a very icy day. So I got to put in some desired mileage, when I thought I wasn't going to be able to run at all today, since we are going to a family party this evening, which would've been right after work.


AM - 8.25 miles on the treadmill. All easy, except I did the last minute at 6:00/mi, and felt pretty strong. I think I'm getting a little better.


PM - 7.2 miles on the treadmill. All easy, with a couple of strides.

 

Weight: 0.00
Total Distance
4.57

Treadmill after work

Weight: 0.00
Total Distance
4.52

Treadmill with my new shoes! (Saucony Guide 8, and so far so good)

Weight: 0.00
Total Distance
3.91

It was a battle tonight to get on a treadmill at the gym!

Weight: 0.00
Total Distance
9.59

AM - Treadmill at work. 5 miles. Had to get a doctor's note before I could use the gym there, hence the long delay (I've been working there for 7 months now).


PM - Treadmill at apartment gym. 4.59 miles. Pizza night with friends!

Weight: 0.00
Total Distance
17.53

2.5 hour run on the treadmill. Brought snacks and a big bottle of sports drink. Did about 1/3 of the 17.5 miles at a 3% incline

Weight: 0.00
Total Distance
4.50

Treadmill. Felt really good on 6:00/mi strides today.

Weight: 0.00
Total Distance
9.50

5 miles on the treadmill at work.



4.5 miles on the treadmill at the apartment complex gym.

Weight: 0.00
Total Distance
9.50

5 miles - treadmill at work


4.5 miles - treadill at apartment complex gym

Weight: 0.00
Total Distance
4.50

Treadmill after work

Weight: 0.00
Total Distance
14.50

10min level 20 min@3%) 4 times on the treadmill w/ 5min cool down

Weight: 0.00
Total Distance
19.00

Squeezed in a couple of hours in the early AM. My wife got 5 teeth pulled yesterday and the 10-month old is sick I think. Not much time for running!

5 miles in the afternoon for recovery. Didn't feel quite right this week. Probably the new shoes.

Weight: 0.00
Total Distance
15.05

AM - Taking a day off to take care of recovering wife and sick baby. And running more than I would otherwise on a typical Monday :) 10.55 miles


PM - 4.5 miles on the treadmill

Weight: 0.00
Total Distance
15.20

AM - Did preprogrammed routes on the treadmill today: Monterrey coast and then Cape Cod. The latter was more difficult than I expected.


PM - 7 miles on the treadmill

Weight: 0.00
Total Distance
0.00

Complete rest day. I woke up very sore, a lot more sore than I would've expected. I am guessing it is from increased mileage, so I will just relax a bit.

Weight: 0.00
Total Distance
4.50

Treadmill after work

Weight: 0.00
Total Distance
5.00

Treadmill at work.

Weight: 0.00
Total Distance
14.80

2 hours on the treadmill. 5x1mile @ LT then 7x30second repetitions. Felt really good this morning. A lot better than Wednesday.

Weight: 0.00
Comments
From jtshad on Sat, Jan 28, 2017 at 10:23:47 from 173.198.176.201

Great workout!

Total Distance
8.60

5 miles - Treadmill at work


3.6 miles - Treadmill at home

Weight: 0.00
Total Distance
10.05

5.55 miles - Treadmill at work. Did 4x1km @ 8.5mph (7:03/mi). Felt really good. Feeling pumped for Canyonlands in March.


4.5 miles - Easy treadmill miles at home. Good recovery.

Weight: 0.00
Total Distance
4.50

Treadmill after work

Weight: 0.00
Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home on treadmill

Weight: 0.00
Total Distance
7.00

Just stuck to an hour on the treadmill this morning. Felt a hotspot coming and didn't want to make a blister before tomorrow's workout. Besides that my daughter did not follow her usual sleep schedule and wanted to play a little longer. Fine by me :)

Weight: 0.00
Total Distance
18.83

1 mile WU + 16.83 @ Goal Marathon Pace + 1 mile CD


This was a really good workout for me. I really felt like my extra time invested in easy runs is paying off with some improved endurance. My short term goal is to run a marathon at a sub-8:00/mile pace, and ideally that would be this April at the SLC Marathon. I've only got the Canyonlands Half Marathon before then, so I will basically be planning all my training around the SLC Marathon.

Weight: 0.00
Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home on treadmill w/ some strides. They didn't feel too great, probably due to residual soreness from Saturday's workout/fall on the ice.

Weight: 0.00
Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home on treadmill

Weight: 0.00
Total Distance
10.10

5.6 miles at work: 5x0.8 miles @ threshold pace (8.5mph) w/ 1 minute rests


4.5 miles at home

Weight: 0.00
Total Distance
5.50

1 mile at work. Couldn't get on a treadmill, so tried out a strange crescent-shaped self-powered treadmill. It felt nothing like running and was definitely more difficult. Hardest 10 minute mile I've ever run!


4.5 miles at home

Weight: 0.00
Total Distance
9.77

5.27 miles - first non-treadmill run this year. 20+ mph headwind didn't matter, it felt so good to run outside.


4.5 miles on the treadmill at home

Weight: 0.00
Total Distance
15.59

Ran my typical Rexburg hill loop for the first time since November. This is also the first time I've run outside in Rexburg since November. Did the loop 4 times and felt pretty good except for my ankle joints. I think they're hurting more than usual since I've been a baby by running indoors on the treadmill for so long now. (15.59 miles, 1407', 8:34 avg pace)

 

Weight: 0.00
Total Distance
5.14

5.14 miles at work outside. The Snake River Plain is beautiful in the winter, and the few days that its roads are runnable are very enjoyable indeed!


Nothing in the PM, Ellie didn't want me to go :)

Weight: 0.00
Total Distance
10.58

6.08 miles at work - 4 x 1 mile @ LT pace w/ 1min rests. Splits: 7:03.50 7:04.58 6:56.69 6:59.04. Felt really good today, I was calm and focused on good form


4.5 miles at home on treadmill 

Weight: 0.00
Total Distance
9.61

5.11 miles at work


4.5 miles at home on treadmill

Weight: 0.00
Total Distance
9.50

5 miles at work on treadmill. Seems like the snow might roll back in.


4.5 miles at home on treadmill

Weight: 0.00
Total Distance
11.41

6.31 miles in the early AM on treadmill


5.1 miles on treadmill

Weight: 0.00
Total Distance
17.00

I was originally planning on doing this workout outside today, but last night's rain, and the fact that I live in Southeast Idaho, kept me indoors today. Better not to risk a bad slip on black ice out far away from civilization (lots of farm roads out here). Considering it was in the 50s this afternoon, it probably was safe so darn!

1 mile warm up, then 15 miles 7:48/mi pace (I set the treadmill at a slightly faster pace, although I suspect it was still easier than doing the real thing, I also did about 2/3 of the workout at a 1% incline to get the 500ish feet elevation gain that I usually get on the planned route. Didn't give myself the luxury of the associated descent.), all followed by a 1 mile cooldown. 

For my last 6 or 7 long runs I've actually been taking regular old clif bars with me, and it works great. I also find it more pleasant than gels, but maybe in a race it's still better to go with the soft stuff. Does anybody have insight to share on this? (I'm not actually sure anybody reads my blog, but no harm in putting the question out there)

Weight: 0.00
Comments
From allie on Sat, Feb 18, 2017 at 17:45:22 from 71.56.28.146

nice long run today, and a great week of training!

my opinion on your race fuel -- if it works for you in training, it's probably going to be just fine for the race as well. it might actually be the best thing to eat since your body is used to it -- no surprises. that said, make sure you can also handle it (actual consumption logistics + digestion) at your goal race pace. i've never done well with the goop -- it bothers my stomach and i have a hard time slurping it down on the go. i actually like to eat shot bloks because i can slowly suck on them over a few minutes, and then wash it down/out with water at the next aid station.

From allie on Sat, Feb 18, 2017 at 17:47:12 from 71.56.28.146

also -- consider bulk. gels are probably a bit lighter/easier to carry, and most races give them out so you don't have to worry about carrying anything.

but maybe you have super pockety shorts so it doesn't matter. :)

From Donald Davis on Sun, Feb 19, 2017 at 10:20:04 from 192.225.188.37

Allie, thanks, I'm highly considering plain ol' normal cliff bars for my marathon. Not sure about HMs, since I don't really consume very much in those anyways. As for convenience, goop definitely is best. Maybe I should start wearing cargo shorts to my races.

From jtshad on Mon, Feb 20, 2017 at 07:34:13 from 173.198.176.201

I agree with Allie, go with what works. The portability is a real issue as gels are easier to pack. You need to train with whatever you think you will take during the race to ensure it does not adversely affect you and also gives you the fueling approach you need to maintain your energy and pace. Keep up the good work.

From Donald Davis on Mon, Feb 20, 2017 at 19:29:12 from 166.137.8.34

Thanks Jeff, learning through trial and hopefully minimal errors!

Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home after work on treadmill

Weight: 0.00
Total Distance
9.50

5 miles on treadmill at work. Did some strides at 5:56/mi, and a whole minute at that pace close the end. It was hard, but I was pleased with how natural it felt.


4.5 miles on treadmill at home after work

Weight: 0.00
Total Distance
9.90

5x1k @ T-pace w/ 1 minute rests. Splits are 4:33 4:30 4:26 4:35 4:37 4:06 (Last one was a little short)


4.5 miles at treadmill after work at home

Weight: 0.00
Total Distance
9.50

5 miles on treadmill at work


4.5 miles on treadmill at home after work

Weight: 0.00
Total Distance
9.50

5 miles on treadmill at work


4.5 miles on treadmill at home after work

Weight: 0.00
Total Distance
21.13

Bad weather again in Rexburg, but I decided I still wanted to get my long run in. So yes, I did run for three hours straight on the treadmill. In case you're wondering, here are my splits:

Mile Split
1 8:34
2 8:34
3 8:34
4 8:34
5 8:34
6 8:34
7 8:34
8 8:34
9 8:34
10 8:34
11 8:34
12 8:34
13 8:34
14 8:34
15 8:34
16 8:34
17 8:34
18 8:34
19 8:34
20 8:34
21 8:34
21.13 1:18 (10:00/mi)

I figured I'd try to have a sense of humor about it :)

Weight: 0.00
Total Distance
8.50

Nursing a weakened ankle, but I think it is getting better now. Saturday was definitely overtraining, but I think it could've been a lot worse. 4 miles at work, 4.5 at home after work, both on treadmill.

 

Weight: 0.00
Total Distance
9.78

5.28 miles outside at work. It was nice to go outside, but still so cold and windy out in the flat flat desert. 6x30 second strides.


4.5 miles on treadmill at home after work.

Weight: 0.00
Total Distance
8.88

Hamster wheel at work (called "The Curve")


4.88 miles outside on the hill. I've been missing that almost daily climb.

Weight: 0.00
Total Distance
10.50

90 minutes easy on the treadmill early in the AM

Weight: 0.00
Total Distance
18.38

This was a weird morning...

Hopped on the treadmill in the apartment clubhouse around 5am to start a 15 mile marathon pace workout. Did a 1 mile warmup at 8:34/mi and then locked in at 7:42/mi. About 50 minutes in, the building fire alarm started buzzing, so I grudgingly paused my workout. I could've transitioned to my warm clothes faster, but I figured I would check the mail by the clubhouse and maybe the alarm would turn off by then. It took about 7-8 minutes from turning off the treadmill to get out on the road in warm clothes to restart my workout. Outside I maintained a pace around 7:49 very consistently, which I think equates fairly well to 7:42 on the tready, considering also some of the obstacles faced outside. I finished with a 0.2 mile kick at the end, which was exciting and felt really good.    I ended up doing more like 15.6 at marathon pace, but I did get that fire alarm break in the middle. 

The fire alarm was so random. I'm about 99% certain that I was the only person in the building. The building is still there and as far as I can tell the office is open today. I swear I didn't pull the fire alarm...

Also 1.8 mile cooldown at the end

Weight: 0.00
Comments
From allie on Wed, Mar 08, 2017 at 16:09:05 from 71.56.28.146

the fire alarm in our apartment building malfunctions so frequently that my husband and i have actually started sleeping through it. 3am trips down and back up 14 stories for a false alarm gets old after the 20th time.

anyway, nice workout/LR.

From Donald Davis on Wed, Mar 08, 2017 at 19:51:14 from 192.225.188.18

Wow! It would take a lot for me to learn to sleep through our fire alarm.

Total Distance
9.50

5 miles on the treadmill at work. Felt abnormally sluggish for the pace, not sure why.


4.5 miles at home. My normal easy pace still felt a little too hard...

 

Weight: 0.00
Total Distance
5.00

5 miles easy on the treadmill at work. Felt significantly better than yesterday.

Skipped my afternoon run to look at some houses in Idaho Falls. We really liked one on the west side of town, as it is a lot closer to work for me. Anything to cut down on the commute time (about 80 minutes one way right now).

Weight: 0.00
Comments
From allie on Wed, Mar 08, 2017 at 16:03:29 from 71.56.28.146

that's a long commute. i used to commute from logan to SLC and...i don't miss those days. :)

good luck with the house hunting -- i hope you find a good fit that also gets you closer to your job.

Total Distance
9.50

5 miles at work on treadmill. 30+ mph winds outside and still below freezing temperatures. March winds are rolling in!


4.5ish miles outside on the hill. The winds were astounding to say the least.

Weight: 0.00
Total Distance
9.72

5.22 miles outside at work. Did a 20 minute tempo, 10 minutes head first into the wind, and 10 minutes with a lovely tail wind.


4.5 miles at home on the hill. Also windy, but it's warm!


Just 9 days until my first race of the year! Canyonlands Half Marathon, here I come. Also, in other news, we bought a house in Idaho Falls and should be moving in sometime in April, so that'll be a busy month.

Weight: 0.00
Total Distance
9.50

5 miles at work on treadmill


4.5 miles at home after work on treadmill

Weight: 0.00
Total Distance
15.30

15 mile progression run. I stopped about 10 paces from the beginning to retie my shoe, and paused the garmin. I didn't remember to start it again until about 0.4 to 0.5 miles in, so I just manually entered my lap where I knew the first mile would end and autolapped each mile after that. This was my first time trying a progression run, and I found it to be as good of a mental exercise as a physical one. I definitely have some room for improvement in the pacing department. Miles were: 

Mile Pace
1 9:02
2 9:23.98
3 8:16.36
4 8:30.10
5 8:15.62
6 8:11.29
7 8:14.82
8 8:02.29
9 7:48.25
10 7:58.01
11 8:02.46
12 7:53.23
13 7:43.14
14 7:29.71
15 6:58.35

I really enjoyed pushing myself. It was exciting to feel some fuel left in the tank after 13 miles, and I really tried hard to let it all out in the last 2 miles, with a nearly all-out quarter mile at the end.

Weight: 0.00
Total Distance
9.52

5.02 miles at work easy. Beautiful day out in the desert, saw a good number of other folks running.


4.5 miles on treadmill at home. Will do a small workout tomorrow, and then I will just stay warm for Moab this Saturday. Also got the inspection done on our house, and there were no (major) problems! 

Weight: 0.00
Comments
From jtshad on Fri, Mar 17, 2017 at 07:24:16 from 173.198.176.201

Good luck this weekend in Moab. Cool when an inspection comes back positive.

Total Distance
8.01

5.01 miles at work, outside. Close to the end, I did 12 miles @ LT. Averaged 6:47 during that time. I definitely feel I'm getting better. I'm not sure my training would've changed if I hadn't started participating on FRB, and I'm pretty sure I never would've gotten better if my training hadn't changed. Sure am grateful I found this!


3 miles very easy on part of the hill today.

Weight: 0.00
Total Distance
6.50

4.23 outside at work easy


2.27 outside at home after work, also easy. Less than 3 days til Moab.

Weight: 0.00
Total Distance
5.20

Easy miles on treadmill. Travel day.

Weight: 0.00
Total Distance
0.00

Hiking in Arches National Park. Tried to keep it pretty mild, but I am the only person running a half marathon tomorrow.

Weight: 0.00
Race: Canyonlands Half Marathon (13.109 Miles) 01:33:22, Place overall: 59, Place in age division: 9
Total Distance
14.15

The prettiest course I have ever run, even better than the Grand Teton Half that ends at Teton Village north of Jackson, Wyoming. It was also a PR for me, which is something I've been unable to get to since my Huntsville disaster in 2015. 

The day before the race I took my family to Arches National Park to enjoy the scenery. I probably hiked a little too much and stood out in the heat too much as well. We also went to a local diner that only seems to sell deep fried food. I had a veggie burger there and mostly had bagels for the rest of the day. 

I woke up with an uncomfortable stomach and lots of nerves, and the race wasn't going to start until 10am. The starting line was so cold. I opted to bring a hoodie, but no sweatpants (which is half-nice since I forgot to grab my gear bag afterwards), and I was still freezing. I did a half mile warmup about 40 minutes before the start and drank my last sample of UCAN. I stood close to the front with the 1:30 pacer, and the clan formed around him. He told me that in the first mile (the biggest downhill in the race) he would try to run in 6:40. Five minutes after the race started, the pacer and his clan already had 20 to 30 seconds on me. I felt like they were going too fast, and confirmed that when I finished the first mile in exactly 6:40. About halfway through the first mile we ran into the first sunlight from over the cliffs, and the temperature difference was immediately noticeable. I knew that hydration would be very important in this race. With the exception of the first aid station, I grabbed a water at each station, drank half, and poured half on my head. I figured this would work very well in the super dry weather of Moab, and it turned out to be the case. For the first 3 miles I got passed by a few people and passed nobody. I stayed calm and stuck to my personal goal of keeping under 7:10/mi. From miles 6.5-8.5 I took a raspberry clif gel.  During the second half of the race I passed 20-30 people; most of those were in the last 4 miles. With 2 miles to go, I felt really good and I was fairly confident I would be able to PR and also catch a few more people I could see. My last two miles were both under 7. I really tried hard to muster a kick at the end, but I didn't really feel much faster during the last bit.

I think the big change that made this race better was increasing my easy miles. Around Christmas time-ish last year, I tried to really up my weekly mileage and took a few weeks off of workouts, except long runs. After maintaining around 60 miles/week, I slowly started adding some small workouts. It seems to have worked well so far. Looking forward to the Salt Lake City full next month!

I recorded the race as 13.17, which seems consistent with some other race reports on FRB from previous years. Anyways, here are the splits:
 

Mile Pace
1 6:39.48
2 7:05.51
3 7:15.04
4 7:04.30
5 7:07.15
6 7:09.61
7 7:10.64
8 7:12.18
9 7:13.94
10 7:17.76
11 7:09.76
12 6:54.87
13 6:51.89
13.11 (or .17?) 6:17

 

Weight: 0.00
Comments
From allie on Sun, Mar 19, 2017 at 19:35:36 from 71.56.28.146

nice work and congrats on the PR. i'm glad your training is going well and that you are seeing improvements. next up, marathon --> yaaay

Total Distance
9.56

5.06 miles outside at work. 


4.5 miles at home on the hill.

Weight: 0.00
Total Distance
5.00

5 miles easy on treadmill at work. Feeling tired today, and will probably forego my evening run.

Weight: 0.00
Total Distance
10.51

5.52 out in the desert


4.99 on the hill. Still enjoying recovery time this week!

Weight: 0.00
Total Distance
5.09

Ran at work in the windy windy weather. I felt meh this afternoon (possibly sickness coming on), and just decided to play with Ellie.

Weight: 0.00
Total Distance
10.88

Easy running split between a lunch run at work and one at home in the PM

Weight: 0.00
Total Distance
18.81

Treadmill workout:

-Warm up at 8:34/mi for 30 minutes.

-Goal marathon pace at 7:42/mi (adjusted for treadmill) for 90 minutes.The last mile was done at 7:30/mi.

-Slowly transitioned into cooldown, going from 7:30/mi down to 8:34/mi over 10 minutes. In total the cooldown was 30 minutes.

Total distance: 18.81 miles, Time: 150 minutes

Weight: 0.00
Total Distance
8.46

3.5 miles - on The Curve (dubbed "the hamster wheel")


4.96 miles on the hill this evening after a really nice nap on the bus

Weight: 0.00
Total Distance
10.28

5.95 miles easy out in the desert.


4.33 miles on the hill. Pushed Ellie in the stroller, and averaged a 9:30 pace.

Weight: 0.00
Total Distance
10.28

5.78 mile workout in the desert. Lactate threshold steps with 1-minute rests in between: 1 km, 1 mile, 10 min, 1 mile. Paces on each, respectively, were 7:01/mi, 7:02/mi, 6:59/mi, 6:53/mi.


4.5 miles easy on the treadmill in the evening

Weight: 0.00
Total Distance
9.89

5.39 easy miles during lunch


4.5 easy treadmill miles at home after work

Weight: 0.00
Total Distance
9.50

5 easy miles on treadmill during lunch


4.5 easy miles on treadmills just before dinner. Gnocchis!

 

Weight: 0.00
Total Distance
21.90

Did a 3 hour long run this morning. My clif bar froze before I opened it, but it was luckily still pretty easy to gnaw apart. Averaged an 8:19 pace, and felt pretty good! Did a quarter mile cooldown wog.

Weight: 0.00
Total Distance
9.69

5.02 miles in the desert during lunch


4.69 miles at home before dinner. Still enjoying the General Conference high! 

Weight: 0.00
Total Distance
5.05

Easy lunch miles with some strides.

Weight: 0.00
Total Distance
6.40

Had a really good workout during lunch today. 
16 minutes @ LT, 3 minute jog
10 minutes @ LT, 2 minute jog
6 minutes @ LT
Basically maintained a 6:56-57 pace in each of them, except for a fast finish at the end of the last bout. Felt really good, and I feel like training for my target race has been successful thus far. I won't be able to get as many miles in this week with moving shenanigans and travel for a wedding, but it is probably good since last week was my highest mileage week ever (70 miles).

Weight: 0.00
Total Distance
5.03

Moderate paced lunch miles. Squeezed between meetings.

Weight: 0.00
Total Distance
0.00

Zilch. Traveling to Houston for a wedding.

Weight: 0.00
Total Distance
17.00

1 mile warm up. 15 miles at M-pace (7:41/mi). 1 mile cool down. Did this workout on a hotel treadmill in Houston. Even drinking lots of water, I weighed 3 pounds less after the run. I will have to consider how much more I sweat in a warm humid environment should I ever race down here.

Weight: 0.00
Total Distance
10.70

Got on the treadmill early in the morning before all the moving that we'll be doing today. Tonight I'll be officially out of Rexburg and in IF!

Weight: 0.00
Comments
From jtshad on Wed, Apr 12, 2017 at 14:39:21 from 141.221.191.225

Welcome to IF!

From Donald Davis on Wed, Apr 12, 2017 at 21:22:58 from 166.170.14.95

Thanks! I am excited to do some exploration running of the area.

Total Distance
4.44

Easy miles during lunch.

Weight: 0.00
Total Distance
6.06

Moderate pace (at lunch time outside)

Weight: 0.00
Total Distance
6.08

2nd to last workout before the SLC marathon.
0.5 mile warmup, then 1 mile @ LT, 1 mile @ marathon pace, 1 mile @ LT, 2 miles @ marathon pace, then 0.2 mile kick. Then 0.3 mile cooldown.

The short warmup was a bad idea, as I felt some sketchy discomforts in my hip at various points in the run. The workout went well however, I averaged 7:02 on the LT splits, and 7:40-ish on the marathon splits. There was a lot of variation in those numbers because of a strong head wind. The 0.2 mile kick also felt very good, and I clocked it with a 6:09 pace, better than what I was able to muster in the Canyonlands Half almost four weeks ago, and I felt pretty decent at the end of that race. I'm thinking I'll aim to stick to a 750-7:55 pace during the marathon next weekend. Hopefully that's not too hopeful.

No afternoon workout yet again. Although we are happily moved into our new home, we are unfortunately not yet officially moved out of our apartment.

Weight: 0.00
Total Distance
10.51

5.1 miles on the treadmill during lunch


5.41 miles around the new place in IF. First run there, and first double in over a week. 

Weight: 0.00
Total Distance
14.20

Went down to the green belt for the easter egg hunt put on by Bill's Bike and Run. Sadly, I did not find any eggs.

Weight: 0.00
Total Distance
5.25

Last workout before the big day. Did 3x1mile at 6:55/mi on the treadmill with 2 minute rests. This was also a good final fitness test to see if I'm prepared for my goal. Now let's see if everything holds together!

Weight: 0.00
Comments
From allie on Wed, Apr 19, 2017 at 20:21:37 from 71.56.28.146

good luck on saturday!

From Donald Davis on Thu, Apr 20, 2017 at 10:11:18 from 65.222.251.100

Thanks Allie!

Total Distance
4.26

4.26 easy lunch miles

Weight: 0.00
Total Distance
7.36

5.31 easy lunch miles


2.05 miles after work, pushing Ellie in the stroller. Took it very very easy.

Weight: 0.00
Total Distance
2.16

Less than 20 minutes jogging today at work. Heading down to SLC tonight.

Weight: 0.00
Total Distance
2.72

Shakeout around temple square. Good luck to anybody on here running the SLC marathon tomorrow!

Weight: 0.00
Race: Salt Lake City Marathon (26.219 Miles) 03:28:49, Place overall: 35, Place in age division: 7
Total Distance
27.50

Well I typed out a great entry for this race, and the computer ate it... so I will type until I don't want to anymore.

This race turned out exactly as I hoped it would. We drove down to Salt Lake City and stayed at my grandma's apartment across the street from the LDS Conference Center. Friday activities consisted of: a morning shakeout run, two easy walks around Temple Square and the Church History Museum and then the expo of course. These things were all within two blocks of the apartment, and the rest of the day was spent relaxing. Throughout Friday, I ate about 4 bagels with plum jam, a clif bar, lemon rice, butternut squash soup, pickled beets, and two servings of Quaker oatmeal packets. There might have been more, but I can't remember. On race day morning, I had half a toasted bagel with plum jam and a banana before setting out on a mile walk-jog to the TRAX station. The walk-jog really helped me to wake up without being too much effort. I rode to the start line with a nice guy named Tom who is finishing a marathon in each state (this was #23 or 24). Arrived about an hour before race start. Relaxed for a bit, then did a half-mile warmup and lined up. My goal was to finish this race under 3:30, and so I focused on staying under 8:00/mi with some wiggle room for all the ascents and descents. Got passed a lot in the beginning but stayed calm. I started getting pretty nervous by the halfway point, where I finished in 1:45:11. My legs were gradually feeling heavier, and I was worried if I sped up then I'd end up walking close to the end. Around mile 19, I felt like speeding up was worth the risk, and floated around 7:50 for the rest of the race. I don't think anybody passed me in the race until about 25.5 when I got passed by someone who apparently was trying to quickly use up some energy they had left over. This was a great target to follow for the last 0.7 when my legs were starting to burn. I focused on this speedy one with a maintained gap, and then let out the best marathon kick I have done and passed in the last 0.2. This race was a slight negative split, and a PR by almost 9 minutes! My best time previously was at STG in October, and this race is at least slightly harder than the St George course. Increased weekly mileage has definitely helped. Now for a good recovery phase and transition into training for St George again in October!

Weight: 0.00
Comments
From jtshad on Sun, Apr 23, 2017 at 08:16:42 from 173.198.176.201

Congrats on a smartly run race and the PR!

From allie on Sun, Apr 23, 2017 at 09:59:13 from 12.216.242.66

this course is definitely harder/slower than STG. great job on pacing so well and congrats on the big PR.

"got passed a lot in the beginning but stayed calm" -- that's usually the right strategy. :)

From Donald Davis on Sun, Apr 23, 2017 at 14:02:36 from 160.3.134.40

Thanks Jeff and Allie!

This is my first garmin marathon. It definitely helped with the pacing.

Total Distance
1.00

Free weights and 16 minutes on the elliptical. Definitely not ready to start running again!

Weight: 0.00
Total Distance
2.83

Easy run to recover

Weight: 0.00
Total Distance
0.00

Bad stomach day

Weight: 0.00
Total Distance
3.56

Just easing back into normal running

Weight: 0.00
Total Distance
10.03

Writing this the next day (Saturday) and thinking maybe I ran too hard. Not injured, just uncomfortably sore after a seemingly easy run. Will wait til Monday to hit the road again!


Also did a good strength training circuit when I woke up.

Weight: 0.00
Total Distance
4.20

Easy run at lunch and then some strength training before dinner.

Weight: 0.00
Total Distance
5.01

Easy miles at lunch today. A lot less sore today from yesterday's strength training than from that on last Friday, so progress.

Weight: 0.00
Total Distance
5.30

Mile warmup and thne 7x1minute at mile pace. Averaged around 6:00/mi. It is about 6 hours later and I don't feel quite as good as I usually do that long after a workout. I don't feel bad just a little more tired, such that I really don't want to do a double today. Either it's too early after my marathon, or my workouts are usually too easy (or short because I usually don't have more than 50 minutes for a mid-week workout). 

Weight: 0.00
Total Distance
5.03

Easy miles after work

Weight: 0.00
Total Distance
6.04

Easy lunch miles

Weight: 0.00
Total Distance
14.44

Birthday run. A lot better than last year's birthday run. 

In other news, Kipchoge just ran an unofficial marathon in 2:00:25 on a race track in Italy. Absolutely amazing!

Weight: 0.00
Comments
From allie on Sat, May 06, 2017 at 08:59:31 from 71.56.28.146

happy birthday.

amazing how close kipchoge got -- it's gonna happen!

Total Distance
5.09

Easy lunch miles with 6x20sec strides w/ 1 minute rests in between


Some strength training after work

Weight: 0.00
Total Distance
10.11

6.03 miles - Easy miles at lunch time. Felt very comfortable today around an 8:10 pace, so I think I can say confidently that marathon recovery is complete.


4.08 miles - Easy miles again after work

Weight: 0.00
Total Distance
5.17

Easy miles after work. Out to the airport and back.

Weight: 0.00
Total Distance
6.00

Easy lunch miles with 2x (6x20 sec strides). Easy, but also fun

Weight: 0.00
Total Distance
10.54

Exploring the neighborhoods directly north of downtown SLC. Holy smokes, those are good hills, and those houses are insane.

Weight: 0.00
Total Distance
12.61

More fun on the slopes north of SLC. Ran up to Ensign Peak and some other peak next to it. Running in this area is really fun.

Weight: 0.00
Total Distance
10.13

6.01 miles - easy running at lunch time


4.12 miles - easy running at home after work

Weight: 0.00
Total Distance
6.00

6 miles - easy running at lunch w/ 7x20second strides


Some strength training after work

Weight: 0.00
Total Distance
5.23

5.23 miles at marathon pace after work. Was trying to rush it...

Weight: 0.00
Total Distance
10.98

6.02 miles at lunch time. The weather has improved significantly from yseterday


4.96 miles after work. Still lots of nearby routes to explore around the new place.

Weight: 0.00
Total Distance
11.59

7.04 easy miles at lunch time. Signed up for a 5k tomorrow morning. If it is the correct length, which I'm still not sure if it is, then it'll be my first legitimate 5k race!


4.55 stroller miles. Ellie got bored just in time for dinner to be ready. 

Weight: 0.00
Race: Hustle for Mental Health 5k (3 Miles) 00:19:38, Place overall: 1, Place in age division: 1
Total Distance
13.38

Warm up by running from home to the race start line.

Decided to sign up for one of the several 5ks going on this weekend in the area. There were two almost at the same time at the Snake River Landing, and I lucked out and picked the one with chip timing. It was cool/not cool getting first in this race. There really wasn't anybody to pace myself with, and I probably could've done better with a little more adrenaline. I also don't think this is a legitimate sub-20 5k for me, which is what I was going for. The race distance was probably slightly less than 3 miles. Regardless, I am very impressed with how well organized the event was. I had a good time!

Cooled down in the parking lot after the race. Will try to get some more miles in this afternoon before stake conference.


Did another hour in the afternoon. 7.38 miles. Still a little disappointed in myself for this morning's race. I definitely had it in me to break 20. I need to get down that mental grit to finish strong even if there's nobody right up there with me!

Weight: 0.00
Total Distance
11.00

6 easy miles at lunch time


5 easy miles pushing Ellie

Weight: 0.00
Total Distance
6.04

6.04 miles at lunch time. Did 2x(2x200,1x400) at repetition pace. Felt good, but I couldn't quite keep 6:00/mi. I wasn't losing form though, so I think I just need to adapt to R-pace workouts.


Strength training after work

Weight: 0.00
Total Distance
6.02

6.02 "easy" miles at lunch time. These were 3 miles into a 35-40 mph headwind. I really would have preferred a 5% grade over this. The last 3 were pretty nice, but I still I felt worn out at the end from fighting the wind.

Weight: 0.00
Total Distance
11.06

6.01 easy miles at lunch time. Did a strong 0.2 mile practice kick 0.5 miles before the end.


5.06 miles pushing Ellie in the stroller. She has developed some endurance and doesn't start whining at mile 4 anymore :D

Weight: 0.00
Total Distance
10.51

10.51 easy miles this morning. Most of it was a peaceful morning, but the last 2.5 miles were an unexpected heavy rainstorm. I was planning on a double in the afternoon, but it wasn't able to fit in the family schedule. Oh well, it's been a good 4-day weekend so far :)

Weight: 0.00
Total Distance
20.40

15 miles out in Osgood. Picked it up to threshold pace where I knew two 0.85 mile-ish Strava segments were located. Being out far in the farm lansds where they were there wasn't much competition, so I took advantage! Picked it up to marathon pace for the last mile.


5.4 easy miles in the afternoon. Got to 65 for the week. Back to average mileage from before SLC.

Weight: 0.00
Total Distance
13.57

10.7 miles - an out and back loop on Broadway/Hwy 20. Went straight west and turned back. Might do some strength training or a double later. Got some other laborious work to do in the yard today.


2.87 miles - easy miles in the late afternoon. Cut a little short (trying to avoid turning a current hot spot into a blister)

Weight: 0.00
Total Distance
6.43

6.43 miles at lunch time - 5x0.85 miles @ threshold pace. Got a little tired on the last one, finished in about 6:06 there (7:10/mi pace)


Strength training before dinner.

Weight: 0.00
Total Distance
11.03

6.02 easy miles at lunch time. Perfect weather.


5.01 easy miles pushing Ellie around the neighborhood. Again, absolutely splendid weather.

Weight: 0.00
Total Distance
11.03

6.03 miles at lunch time - 9x200meters. Did a 3 mile warm up, but apparently that wasn't enough. My splits improved slightly as time went on. I think the last 200 was probably a little short. I definitely FELT better progressively on each split. I was actually tracking each of them as 0.13 miles on my garmin on a straight road. 50.99, 50.40, 49.47, 48.36, 49.42, 49.82, 48.37, 48.48, 43.6 0


5 easy miles pushing Ellie in the stroller.

Weight: 0.00
Total Distance
11.00

6 easy miles at lunch time.


5 easy miles with Ellie in the stroller. She has come to really love my runs, it is fun to see how excited she is for it when I get home.

Weight: 0.00
Total Distance
15.14

Did a warm up, then 10 minutes @ LT, 1 minute jog, 10 minutes @ LT. Then went for 60 minutes at a good easy pace. Repeated the workout: 10 min @ LT, 1 min jog, 10 min @ LT. Finished with a cool down. The 4 splits had average paces of: 7:06, 7:05, 7:12, 7:12. I was weaker on the second set, but I've come a long way on this type of workout. I used to really botch the later set. This has been a really good week (for me). About 70 minutes of LT-pace and about 1.2 miles of repetition-pace work. With a recovery this afternoon, I will be getting over 70 miles, which is where I want to keep my weekly mileage around in preparation for STG.

 

Weight: 0.00
Total Distance
11.00

6 easy miles at lunch time. 5 easy miles pushing Ellie this evening.

Weight: 0.00
Total Distance
6.05

6.05 miles at lunch time - 6x20 second strides


Strength training after work
 

Weight: 0.00
Total Distance
11.33

6.32 miles at lunch time - 3x5minutes at LT with 1 minute jogs. 3x3minutes at VO2max with 2 minute jogs. 2x400meters at mile pace with 3 minute very easy jogs. I was hoping to do three 400s, but apparently 6 miles/50 minutes is not enough time for all of that. This was the hardest I've pushed myself in awhile. It was grueling but also fun to work really hard like that. One month and one day until Bryce Canyon. 


5.01 easy miles with Ellie in the stroller. It was hot today, I was ready to go back inside.

Weight: 0.00
Total Distance
4.91

4.91 miles at lunch time. Nothing in the afternoon except a fun date and a big ice cream cone.

Weight: 0.00
Comments
From allie on Fri, Jun 09, 2017 at 06:58:36 from 96.67.118.69

yes, that's way better than a second run

Total Distance
15.62

90 minutes easy in the early AM. Felt pretty good, except for a weird twinge in my lower back in the last 0.5ish. Hopefully nothing. 10.29 miles


Ran across the neighborhood as a warmup for a test run on a treadmill that someone is selling. I decided to buy it. It's about a year old and looks unused. They are moving on Monday and trying to sell it quick (i.e. for a bargain). Score! 1.82 miles


3.51 easy miles with a few quick bouts to stay fresh for tomorrow's test. 

Weight: 0.00
Total Distance
22.00

Treadmill workout/fitness test: 15 miles at marathon pace (7:42/mi) speeding up to LT pace for the last mile. Loving the new treadmill, but I think I'll run outside while the good weather lasts.

5 easy miles around the neighborhood in the early afternoon

Weight: 0.00
Total Distance
5.00

Bad weather prevented my lunch run, but I think it was good to take a break because of the mileage I put in this weekend.


Weather was still bad with hail warnings in the evening, so 5 miles on the treadmill.

Weight: 0.00
Total Distance
9.30

4.3 easy miles on the treadmill during lunch


5 easy miles on the treadmill before dinner

Weight: 0.00
Total Distance
6.05

6 easy miles out in the desert at lunch time. Great weather!

Weight: 0.00
Total Distance
11.12

6.04 miles at lunch time: a 20 minute tempo run with 5 strides afterwards. 5.08 easy miles in the evening pushing Ellie in the stroller. I really should invest in a jogging stroller...

Weight: 0.00
Total Distance
6.05

Easy windy miles in the desert. Then way too much sugar at a friend's birthday!

Weight: 0.00
Total Distance
22.66

Had a really great progression run this morning. Held it pretty steady and kept speeding up, when at first I thought I was going out too fast. 15 mile progression run. Didn't use any fuel during the run. Stayed under 7:40 after about mile 7 and then finished the last mile in 6:58. Did 7.22 miles easy for a weekly mileage topper in the PM.

Weight: 0.00
Comments
From allie on Sat, Jun 17, 2017 at 16:34:04 from 172.4.198.186

that's the good stuff to get you race ready. nice work.

From Donald Davis on Sat, Jun 17, 2017 at 22:51:02 from 160.3.134.40

I'd been wondering if my fitness had improved since my last training bout and it was hard to tell. But after today I at least think it's improved slightly.

Total Distance
11.03

6.03 easy miles out in the desert. It was pretty warm, but not bad for a light jog.


5 easy miles on the treadmill to try and avoid the sun. Still plenty hot inside.

Weight: 0.00
Total Distance
11.05

6.05 easy miles with six 20 second strides a minute apart.


 

5 stroller miles after work. The heat really put me out. I definitely should've stopped and walked home...

Weight: 0.00
Total Distance
11.03

6.03 miles - easy in the desert. Picked up to marathon effort for a mile towards the end and finished the last 0.4ish easy again.


 

5 easy miles. My wife used the treadmill ythe other day and had the incline at 4%. It took me several miles to figure out why I felt so slow...funny!

Weight: 0.00
Total Distance
6.04

6 miles at lunch time - LT workout: 2.5 miles w/ 3minute rest, 1.5 miles w/ 2 minute rest, 5 minutes

Weight: 0.00
Total Distance
10.00

6.35 easy miles at lunch time


3.65 easy miles pushing Ellie in the stroller before dinner. I wanted to make it a little shorter than usual to make sure I could be fully recovered. I also wanted to make it a nice round 10 miles for the day, for no logical reason whatsoever. 

Also, totally crashed with the stroller today on a lifted sidewalk square. Normally I lift up the front wheels slightly to get over it. I set them down right in front of the lip and FLIP! My heart stopped for a second as I saw the stroller upside down, but when I turned it over, Ellie only seemed slightly surprised. Not even a scratch, but I think that's enough motivation for me to get a real jogging stroller.

Weight: 0.00
Total Distance
17.00

1 mile warm up, then 15 miles at goal marathon pace, then 1 mile cool down. I was shooting to hold a 7:40 pace and got an average pace of 7:38. Some variance from mile to mile with elevation change and wind direction, but overall the effort was pretty consistent. Feeling really good for Bryce Canyon Half in 2 weeks!

Weight: 0.00
Total Distance
7.95

From the time I woke up, I had an uncomfortable twinge in my lower back. I thought it might be from the workout on Saturday, so I decided to take it easy. 3.04 miles at lunch time, 4.90 stroller miles before dinner. Was nice to tune it back a little. 12 days til my next race.
 

Weight: 0.00
Total Distance
6.40

Good easy miles at lunch time with some strides. Taking the evening off to have a birthday party for my wife.

Weight: 0.00
Total Distance
6.71

2x10 minutes @ LT w/ 2 minute rests, followed by 2x5 minutes @ LT w/ 1 minute rest. Lunch time.
 

Weight: 0.00
Total Distance
12.35

6.71 easy miles at lunch time and 5.64 easy miles before dinner with Ellie

Weight: 0.00
Total Distance
7.07

Easy miles at lunch time. Got a hot spot on my heel :(

Weight: 0.00
Total Distance
20.00

16 miles in the morning. 1 hour easy and then a 1 hour aerobic builder. Keeping it simple and tapering down this week. Trying to balance catering to family that is visiting and also being disciplined in my race preparation.

4 miles hiking around Cress Creek. My little brother gave me a good workout chasing him up the hill side.

Weight: 0.00
Total Distance
6.07

Easy miles at lunch time. Taking the rest of the week off from work.

Weight: 0.00
Total Distance
8.00

Easy for the most part with 12 minutes at half marathon effort towards the end. Definitely wasn't my day...I'm going to try and take the rest of the week even easier than originally planned.

Weight: 0.00
Total Distance
7.30

Ran an easy-ish pace with a focus on 2/2 breathing. I usually run with a 3/2 rhythm on easy and marathon-paced runs and I wanted to feel ready for the half this weekend. Not sure if that makes sense or is actually productive.

Weight: 0.00
Total Distance
4.35

9 minute mile peace. Heading down to Utah.

Weight: 0.00
Total Distance
2.00

Easy 20 minute roll

Weight: 0.00
Race: Bryce Canyon Half Marathon 2017 (13.109 Miles) 01:31:49, Place overall: 43, Place in age division: 3
Total Distance
15.00

Had a really great time running this race. My parents and siblings had been visiting this week. While the rest of them stayed with cousins in Salt Lake, my mom and I drove down and enjoyed the race. This make three mother-son races in the books. The next one will be St George in October, whi ch will also be my mom's first marathon. The race went almost as expected. When the downhill started around mile 3, I tried to hold back on the reins. I didn't train downhill at all in preparation for this, so I wasn't too surprised when my quads were feeling drained as the course leveled out. My plan to take the downhill conservatively was apparently not enough and I really should've driven out to eastern IF for the hills. I didn't completely die though, and I actually caught quite a few people in the last 2 miles. Downed a Clif gel between miles 7 and 9Many of them slowed down to a slow jog in the last stretch. So yeah, this is a tricky race to pace yourself on. I was going to break 90 minutes, and my mom was shooting for under 2 hours. We both got about 2 minutes over our goal. I would definitely do this race again, given I could plan a family vacation around it. Otherwise, it's just a little too far away.

Miles: (1) 7:02, (2) 7:08, (3) 6:29, (4) 6:42, (5) 6:50, (6) 6:58, (7) 6:59, (8) 7:02, (9) 7:20, (10) 7:16, (11) 7:11, (12) 7:29, (13) 7:10. Looking at the splits, I really started to die as the downhill slowly ended around mile 8

 

Weight: 0.00
Comments
From allie on Sun, Jul 16, 2017 at 15:09:14 from 155.98.132.4

nice job. the downhill-to-flat course setup can be evil -- patience pays off! looks like you paced yourself well.

From Donald Davis on Sun, Jul 16, 2017 at 15:29:12 from 166.137.136.19

Thanks Allie, I would've liked to finish stronger, but it was a good learning experience. And congrats again on a good race in happy valley.

Total Distance
7.00

Back in SLC for the day. Hiked up to Lake Blanche with my wife and my father. My legs were really sore from Saturday's race, and the hike really helped to loosen up!

Weight: 0.00
Total Distance
6.18

Easy miles at work. We got to meet up with an old friend this evening. We all became friends the same time I met my wife. It was great!

Weight: 0.00
Total Distance
10.32

Easy miles at work


Easy miles pushing Ellie in the stroller. Quite warm today, but at least it's not San Antonio. I'll be going there for work next week...

Weight: 0.00
Total Distance
11.85

Easy miles at lunch and then with Ellie after work. Well...as easy as running in the heat can be.

Weight: 0.00
Total Distance
11.12

6.75 easy miles for lunch. 4.37 for dinner. Very nutritious.

Weight: 0.00
Total Distance
15.20

Drove out to Ammon and ran up the road towards Bone. I think this is part of the Bone and Back Relay. I came back on a dirt road that comes back on 49th South. I chose to do this to get some downhill training. I hope to be better prepared for STG in October than I was for Bryce Canyon last week.

Weight: 0.00
Total Distance
12.30

Got to San Antonio last night. 8.3 easy miles on the treadmill before training started. 4 more before dinner.

Weight: 0.00
Total Distance
16.80

1.5 hours easy on the treadmill in the early morning. 6 miles in the PM. This trip is a good bounce back from the last race.

Weight: 0.00
Total Distance
11.90

1 mile easy, then 2x(1 mile @ T-pace, 2 miles @ M-pace, 1 mile easy) then 1 mile @ T-pace, 1 mile M-pace. Finished with a 0.9 mile cooldown. This was tough for me. I think holding a good marathon pace after a mile at threshold pace was harder than threshold pace. Feeling accomplished.

Weight: 0.00
Total Distance
15.20

90 minutes easy on the treadmill in the early AM. Going running with my mom's running club tonight here in San Antonio...going to be hot and humid.

Running with the club was a little slow but it was nice since the heat index was 105 degrees...

Weight: 0.00
Total Distance
11.20

Easy with a 7:24 mile right in the middle.

Weight: 0.00
Total Distance
13.10

Last treadmill run for a while hopefully, phew! 4 mile warm up, 6 miles at 7:24 pace, then 5 minutes at 6:53 pace, then a gradual cool down. Work trips are a great time to get in mileage!

Weight: 0.00
Total Distance
10.87

Narrow roads with no shoulder in Beaverton. Got to run by Intel's Aloha campus! That would be a neat place to see inside.

Weight: 0.00
Total Distance
10.00

Ran up 185th and did the longer outer loop in the Cooper Mountain Nature Park. There weren't many hills close to my house so I'm really taking advantage of this vacation!

Weight: 0.00
Total Distance
10.80

Up 185th, past Cooper Mountain Nature Park, down to Scholls Ferry road, then west and back up 209/Grabhorn. This loop ended up being the perfect length. The only downside is Beaverton's surprising lack of road shoulders. In my mind, it just doesn't make sense with the popularity of biking/running here.

Weight: 0.00
Total Distance
10.15

More hills in Beaverton/Aloha!

Weight: 0.00
Total Distance
10.80

Easy miles on Beaverton/Aloha hills.

Weight: 0.00
Total Distance
11.00

11 moderate miles in Nampa. A nice break from the Beaverton hills, but I am going to miss them soon enough.

Weight: 0.00
Total Distance
10.55

Easy pace. 4.45 of that was with Ellie.

Weight: 0.00
Total Distance
10.11

6.25 easy with 8 strides at lunch. 3.87 at 7:47/mi before dinner. Ellie was mad for not taking her.

Weight: 0.00
Total Distance
11.49

2x1 mile @ threshold w/ 1 minute jogs in between. Then 1x4 minutes @ V02max. Then 1.5 miles holding a 7:40/mi pace, at lunch. 5.04 miles with Ellie before dinner

Weight: 0.00
Total Distance
10.80

90 minutes easy on the treadmill in the early AM. Took the day off to watch Ellie so Cheyenne could drive to Rexburg to study and take a test at the testing center. I also had a doctor's appointment for blood testing. Yay for insurance incentives!

Weight: 0.00
Total Distance
11.87

Easy miles. 5.02 of that was with Ellie

Weight: 0.00
Total Distance
18.15

150 minutes of moderate-paced running. 9 weeks out from the St George Marathon!

Weight: 0.00
Total Distance
11.04

6.12 at lunch time, and then 4.92 with Ellie before dinner.

Weight: 0.00
Total Distance
6.20

6.2 miles with 6x20 second strides divided by 1 minute easy jogs. No time in the evening. Lots of meetings.

Weight: 0.00
Total Distance
11.06

0.5 mile warm up, then 5 miles at marathon pace, immediately followed by 1 mile at T pace ending with a kick. Felt pretty good. 4.37 in the evening with Ellie.

Weight: 0.00
Total Distance
5.10

No run at lunch, a potluck instead to say goodbye to the great intern we had this summer. 5.1 in the evening with Ellie.

Weight: 0.00
Total Distance
11.18

6.24 at lunch. 4.94 in the evening with Ellie.

Weight: 0.00
Total Distance
16.11

60 minutes of easy running, followed by 60 minutes at prospective STG marathon pace (7:35/mile). 1 mile cooldown.

Weight: 0.00
Total Distance
11.06

Easy running at lunch and then 5.01 miles with Ellie after work.

Weight: 0.00
Total Distance
9.56

6.16 at lunch with 7x20 second strides, divided by 1 minute jogs. 3.4 in the evening with Ellie.

Weight: 0.00
Total Distance
11.62

Good workout LT workout today: 16 minutes, 3 minute jog, 10 minutes, 2 minute jog, 1 mile. Didn't look at my watch very much during this workout and just went by what felt like LT to me. I was surprised to see I consistently kept a 6:50 pace, even without a kick at the end of the last split. That is 2-4 seconds faster than I usually do it with more watch-glancing. I may have improved slightly. My goal going into the Pocatello Half is to maintain the same pace that I did in the Bryce Canyon Half (almost exactly 7:00/mi). Heres to hoping! The Pocatello Half is a lot flatter, so I think this is a good goal.


5 with Ellie in the evening.

Weight: 0.00
Total Distance
8.58

Easy running at lunch and then in the evening in the Ellie. Evening run went short as we had the elders visiting!

Weight: 0.00
Total Distance
11.85

Easy miles at lunch time and then with Ellie in the evening. Long run tomorrow. Still debating whether to attempt doing the run outside or on the treadmill. I'd like to do it outside, but I'm not sure how bad it will be with all the people in town for the eclipse.

Weight: 0.00
Total Distance
19.00

18.7 miles in 2.5 hours on the treadmill. This was a steady comfortably paced run. 0.3 mile cooldown afterward.

Went out twice today...the hype about the streets of Idaho Falls being so crowded was DEFINITELY an overstatement.

Weight: 0.00
Total Distance
10.82

Easy miles very early in the morning, avoiding the eclipsoids...

Weight: 0.00
Total Distance
11.31

Easy miles at lunch and then again with Ellie before dinner.

Weight: 0.00
Total Distance
12.37

Did a little more today, at lunch and then in the evening with Ellie, to make up for yesterday. Not sure it was necessary to do extra today, but the break from running yesterday was definitely needed!

Weight: 0.00
Total Distance
11.46

My stomach felt kinda weird this morning, but I still did my typical lunch run. After lunch though, I got a terrible stomach ache. My wife had the same thing yesterday (not really sure what caused it). I basically decided to take the weekend off at that point. About ten minutes before work was over, the stomach ache went away completely and I felt fine. After the hour commute home I still felt fine and so took Ellie out for our evening run. I guess I will go running this weekend. It just seems so weird considering how bad I felt for a few hours there.

Weight: 0.00
Total Distance
17.00

There was a fire somewhere near the house (I could only smell it, not see it), so I decided to run indoors this morning. 3 mile warmup, then 12 miles at 7:30/mi, then a 2 mile cooldown. This was supposed to be a marathon-paced workout, and it went very well. It feels good to look back at how accomplished I felt when I successfully ran 8 miles in an hour for the first time. It's easy to feel like I'm not progressing when I look at my times from week to week, and even month to month. Year to year seems to be a good time scale for me. On the other hand, running is great whether or not you get better!

Weight: 0.00
Total Distance
10.01

Lunch run and then with Ellie before dinner.

Weight: 0.00
Total Distance
10.30

Race week workout: 3x1mile at threshold effort w/ 2 minute jogs in between. Splits were 7:00 6:47 6:43. The variance was primarily due to the wind. Knee is feeling uncomfortable afterwards. I hope an easy week does it well before Saturday's race. Either way, my training is still focused on the STG marathon in 5.5 weeks. This weekend's race is a step towards that one in my mind. Easy run with Ellie before dinner.
 

Weight: 0.00
Total Distance
11.25

Easy run at lunch time, and then in the evening again with Ellie.

Weight: 0.00
Total Distance
9.24

5.24 miles at lunch, and then 4 with Ellie in the evening.

Weight: 0.00
Total Distance
3.50

A little over 30 minutes with Ellie in the stroller around 10am. She is a good coach, getting me psyched up for tomorrow's race. 

Weight: 0.00
Race: Pocatello Half Marathon (13.109 Miles) 01:32:04, Place overall: 9, Place in age division: 1
Total Distance
16.10

Left at 5:45am to get to the busses around 6:30am. Relaxed and started reading Cadillac Desert: The American West and Its Disappearing Water. I look forward to reading the rest. Sat next to a older couple that is completing a half marathon in every state. This was number 45 for them!

The race successfully started at the time that was planned, and I also want to compliment everything else about this race. It is a very well organized and well sponsored race. 

The race started off with a little downhill and I figured I was probably over doing it when I clocked a 6:43 first mile. I tried to go by feel, which ranged from 7:08 to 7:25 on some miles until mile 9. I figured at that point I might as well try my best to make this race count. There were still two guys ahead of me that I had set my sights on early on in the race. The leader in the 10k race also got right up with me and was a great pacer, running about as fast as I wanted to. I actually suspect that he thought I was another 10k runner, because he DID NOT let me get ahead for awhile. Miles 12 and 13 were 6:28 and 6:24, and the kick at the end was very good. I left the 10k'er with about 1.4 miles to go and didn't look back. It was around that time that I successfully passed the two guys that I had targeted early on. I also got to meet Saige, the only person on FRB that I have met in person. She beat me, and was also first female overall by a long shot.

Mile Splits:
6:43 7:09 7:14 7:26 7:09 6:53 7:14 7:09 7:34 7:05 6:43 6:29 6:24 

Weight: 0.00
Comments
From allie on Sat, Sep 02, 2017 at 17:46:35 from 172.4.198.186

nice job, and strong finish!

From Donald Davis on Wed, Sep 06, 2017 at 13:51:04 from 65.222.251.100

Thanks allie, this was a really fun race, and I think a big part of it was just having people running at around my level to pace me. Not sure I'll ever run the full marathon version of this, everyone I saw who was going faster than 3:30 seemed to finish the race very very alone...

From saige on Thu, Sep 07, 2017 at 14:52:15 from 208.71.141.242

Awesome race- way to push it at the end. Nice to meet you!!

From Donald Davis on Thu, Sep 07, 2017 at 20:11:16 from 96.18.226.22

Thanks saige, it was nice to meet you as well. Great job to you as well, and good luck on the trail run in Bend, smoke permitting of course

Total Distance
16.12

10.92 in the early morning around the Snake River Landing area/Greenbelt/Freeman Park. Then took Ellie out in the early afternoon right after lunch for another 5.2 (should not have eaten lunch right before running, it felt gross). 

Weight: 0.00
Comments
From allie on Wed, Sep 06, 2017 at 16:34:02 from 172.4.198.186

yeah, that doesn't feel good. i think your blood gets confused about where it's supposed to be, so everything just feels...gross. :)

Total Distance
11.07

6.05 easy at lunch. 5.02 easy with Ellie before dinner.

Weight: 0.00
Total Distance
12.13

7.03 easy with some short spurts, making sure not to take anything too hard considering it's been 4 days since racing a half marathon. 5.10 with Ellie before dinner.

Weight: 0.00
Total Distance
10.43

6.07 at lunch, and 4.36 with Ellie before dinner. Had another sad accident with the stroller on some roadside in need of repair. I am finally going to give in and get a jogging stroller. This cheap Graco stroller has endured almost 200 miles of running already...

Weight: 0.00
Total Distance
11.41

6.33 at lunch with 8 strides. Felt really good. Then did another pre-dinner run (5.08) with Ellie.

Weight: 0.00
Total Distance
22.06

Exactly three hours of steady running this morning. I really like using this as my peak distance run during marathon training. As long as it still takes me to finish a marathon, I don't think maxing at 2.5 hours gives me quite the endurance conditioning I need. As a benchmark, last time I did this exact workout was for the SLC marathon. I ran 21.6 miles in the same amount of time.

Weight: 0.00
Total Distance
11.90

Lunch and then before dinner with Ellie

Weight: 0.00
Total Distance
12.19

VO2max workout: 5x1km w/ 3 minutes easy in between sets. WOW! I have always been uncomfortable with VO2max pace. I mean nobody is comfortable with it, but I get nervous that I'm going to go arrythmic with my heart (which is what used to happen to me in gymnastics and in the weight room doing repetitive anaerobic exercise). This went well though. My body is going to be sore, since I never do these kinds of workouts. I guess I'm trying to branch out, and add another dimension to my training to try and improve. Next time I might do 1 or 2 sets less and include some repetitions or LT paced sets. Overall, very happy I did it!

Did 5.1 with Ellie before dinner.

Weight: 0.00
Total Distance
10.52

6.52 at lunch at a pretty slow recovery pace and then 3.5 with Ellie before dinner.

Weight: 0.00
Total Distance
11.16

6.16 at lunch with 8 strides. Ran on the treadmill instead of with Ellie this evening due to the impressive rain. 8 more strides. Strides were 20 seconds each with 1 minute recoveries.

Weight: 0.00
Total Distance
5.00

Easy miles before dinner on the treadmill. Can't wait for better weather.

Weight: 0.00
Total Distance
17.00

Good workout on the treadmill this morning.

2 easy miles.

6 marathon pace miles (7:30/mi). At the end I did 0.8 miles @ 2% grade and 0.8 at -2%.

1 easy mile.

6 marathon miles (7:30/mi). 1st mile @ 2%, 2nd @ 2.5%, 3rd @3%, 4th @ -2% and at 8.2mph, 5th @ -2% and 8.4 mph, 6th @ -2% and 8.5mph. For the last 0.2 miles, took away the decline and finished at 6:40/mi for a faster finish. It turns out that the speed limits on the treadmill go down with declines. Oh well.

2 easy miles to cool down.

Weight: 0.00
Total Distance
11.40

Easy slow miles at lunch and then with Ellie. Ellie isn't feeling too well, so she got really bundled up. Idaho Falls has also been colder/windier today than in the past few weeks...

Weight: 0.00
Total Distance
6.34

Just ran at lunch. Helped a neighbor move in the evening and had lots of other things that needed my attention. Did 8x20sec strides with 1 minute easy jogs in between.

Weight: 0.00
Total Distance
12.36

Lunch workout: Warmup outside where it was quite windy, and then to the gym to use the treadmill. Short re-warmup on the treadmill, then 2 sets of 2 miles at lactic threshold with a 2 minute jog in between. The first set was set to 8.9mph (6:44/mi) and felt pretty good, so I did the second one at 9mph (6:40/mi), kicking the last 0.2. I am feeling pretty excited about the upcoming St George marathon! 
3.28 with Ellie in the evening, until she got bored and fussed until I took her home. Did a little more on the treadmill before dinner.

Weight: 0.00
Comments
From Tom Slick on Thu, Sep 21, 2017 at 07:14:42 from 174.148.15.67

Donald Davis - Thanks for the attaboy! The Full Monte is quite the marathon and it's full of downhill running, thankfully it's gentle downhill without a bunch of hills to negotiate along the way. I see your doing the St George Marathon in 15 days and 23 hours. I'm sure that you know what a technical run the St George Marathon is! It seems as though your always running uphill to run down more severe downhill at St Geo. Remember to start St Geo slower for the first 3 to 5 miles and then pick it up to attain a negative over all split in the marathon. Run the second half faster than the first and don't kill yourself on the Veyo hill!

Total Distance
9.16

Treadmill at work. Easy pace. Did 0.75 of it at 3% grade.

30 minutes in a new pair of shoes after Ellie went to bed and before Cheyenne got back from pack meeting.

Skechers GOmeb Razor Miles: 3.70
Weight: 0.00
Total Distance
13.79

90 minutes in the early morning. Idaho Falls is cold windy and wet right now. 

30 minutes during Ellie's nap on the treadmill.

Skechers GOmeb Razor Miles: 3.60
Weight: 0.00
Total Distance
16.12

2 mile warmup.Lactic threshold pace on treadmill: 3x(2 miles @ 6:40/mile with 2 minute jog). An easy mile. Then 8 strides. Then easy running to finish off 2 hours. 16.12 miles total.

Weight: 0.00
Total Distance
5.68

No running at work. Too busy.

3.68 with Ellie, then she wanted to go home because of the cold. 2 more miles just before dinner.

Skechers GOmeb Razor Miles: 5.68
Weight: 0.00
Total Distance
11.51

6.51 easy miles at work, with 8x20 sec strides, separated by 1 minute jogs, towards the end of the run.

5.06 miles with Ellie in the evening.

Weight: 0.00
Total Distance
12.35

7.2 miles at lunch time: One of my last workouts before race day. I did the following back-to-back, 1 mile @ threshold (6:53), 2 miles @ marathon goal (7:26 7:27), 1 mile @ threshold (6:38), 2 miles @ marathon goal (7:23 7:10). The last mile was a little fast because I kicked at the end. I am really excited to see how my performance has improved since last year when I raced in St George. I also know that if I let my excitement get the best of me, I will probably burn out early in the race, so I'll try and stay calm for the next 10 days...

5.15 with Ellie before dinner. Running was really fun today, it just felt so good to be moving.

Weight: 0.00
Total Distance
9.44

4.34 towards the end of lunch time (crazy day at work).

5.1 with Ellie before dinner.

Skechers GOmeb Razor Miles: 5.10
Weight: 0.00
Total Distance
9.62

Sluggish-feeling day. Tomorrow is another day... 6.09 at lunch, 3.53 with Ellie before dinner

Weight: 0.00
Total Distance
11.40

90 minute at moderate pace this morning with 2 sets of 6x20 second strides.

 

If anybody is reading this who has done the St George Marathon, I am looking for counsel from experienced persons. I've done the race once before, but faded in the last quarter. Any race-specific tips you may have for the race. This is my sixth marathon, but only my second St George Marathon. 

Skechers GOmeb Razor Miles: 11.40
Weight: 0.00
Total Distance
9.53

3x(1 mile at 6:48/mi-ish pace w/ 2 minute jog). Did some strides afterward (6.25). Didn't seem like too crazy of a workout, but now I'm more sore than usual. Going to take it pretty easy. Recovery run with Ellie in the evening (3.28)

Weight: 0.00
Total Distance
7.25

5.24 miles easy at lunch time.

2.01 miles easy with Ellie before dinner.

Weight: 0.00
Total Distance
6.37

4.37 miles on the treadmill at work (nasty weather outside, not worth risking getting sick, which everyone is doing here). Did 1 minute on/1 off/2 on/2 off/3 on/ 3 off/2 on/2 off/1 on/ 1 off at goal marathon pace (7:30/mi). Then a few 20 sec burts @ 6:55/mi, 6:40/mi, 6:18/mi, 6:00/mi. 

2 miles easy with Ellie before dinner. The weather was quite threatening. 

Weight: 0.00
Total Distance
0.00

No running today. Busy half day of work before I hurry home and drive down to SLC. Awesome dinner with cousins of chicken and dumplings. Not ideal for 2 nights before a marathon, but my aunt makes undeniable delicious meals. I'm not worried. I still like a good amout of protein two nights before, and this had quite a bit.

Weight: 0.00
Total Distance
3.30

Just an easy run while staying at my grandmother's place. Went around temple square, the conference center, and some of the mall too. Feeling ready for tomorrow!

Skechers GOmeb Razor Miles: 3.30
Weight: 0.00
Race: St George Marathon 2017 (26.219 Miles) 03:11:52, Place overall: 266, Place in age division: 29
Total Distance
26.50

This race went better than expected. I have been feeling pretty awesome about this. The day before the race went pretty well, even with all the shenanigans involved with visiting in-laws that tend to conflict with good race preparation. They involved things like an undisclosed amount homemade caramel popcorn. For dinner we had a big simple salad with the normal iceberg lettuce, but also some spinach mixed in. As I've learned from past marathons, I've found that I haven't yet eaten too much fiber the day before a race. Also had pretty cliche things like several rolls that Cheyenne made for me, and some traditional cut oats (not sure exactly what they are, since they didn't taste like steel-cut oats or rolled oats). The morning started at 3:45am. Prepared myself some more oatmeal, and this time mixed in some grape jelly (I was kind of winging it at this point, just eating something that seemed suitable). Getting to the start line, CLIF had a a booth with gels and mini CLIF bars. I ate one of the bars, a half-banana, and drank a cup of hot chocolate. Then I sat for two hours and shivered. It was definitely colder than last year, which was a good trade-off as the race was also cooler at the end.

My goal was to go under 3:20 in this race. Since there was a 3:15 pacer, I decided that as long as I could keep him in sight, I would be keeping the needed pace. Another easy way to keep track of this was making sure my miles were close to 7:30 each, which is easy math (7:30, 15:00, 22:30, etc.). I found that except for the uphill at Veyo, keeping a 7:30 pace wasn't too bad. I was nervous that I would fade out later at that pace, but that never happened! I finished the first half in a little over 1:39, about as fast as I did the Ogden Half just last year, which was pretty exciting. Back in the SLC marathon in April, I decided to push harder at mile 19. I made the same mental decision at mile 17-18ish in this race, based on how I was feeling. I thought I had a lot left in the tank and I would regret it if I didn't try and empty the tank by the end of the race. The rest of the race was filled with so much energy. I have always held myself to 3/2 breathing in marathons, and around 23.5 I switched to 2/2 and started really hauling. It felt so good to catch a lot of people, but sadly this means I probably could've finished earlier if I kept a steadier faster pace through the beginning of the race as well. I guess I'm still learning to listen to how my body is feeling/learning what my capacity is. The last few miles I was really trying hard to get all my energy out into the race, evidenced by the splits: 7:11 7:04 6:50 6:46 6:39. It felt so good to run into a PR with my wife, daughter, father-in-law, and few other in-laws there to cheer me on. 

Things I think I did well going into this race:
1. Time - I probably averaged 9+ hours of solid running/week (70ish miles)
2. Nutrition - I have been eating a lot of fresh vegetables, fruits, nuts, legumes, and grains. My family has been doing better in general at rarely eating out and trying to get a full spectrum of nutrients. Nutrition during the race also went well. It was gross having a GU stroopwafel and 3 or 4 gels within a 3 hour time frame, but it definitely was good for my endurance.
3. Good rest during race week.

Things I think I can improve for the next race:
1. Workouts - Although I've been adapting them often, I pull a lot of my workouts straight from Jack Daniels' Running Formula. I'm trying to learn about different coaching styles and figure out how to create workouts tailored to my current conditions. Any suggestions on how to get more of this knowledge would be greatly appreciated (that's right, I'm talking to all you hundreds of people who will read this).
2. Better rest throughout training cycle. I typically get about 6 hours of sleep at night, but I ride the bus for an hour to work, and another hour back, so I can usually get close to 8. I also like to read though, and the bus is a good place for that. I just need to balance between sleep and books...
3. Pacing - This problem also exists in my half marathons, but it is becoming more apparent in my full marathons. My last marathon was a 1.5 minute negative split, and this one was a 6.5 minute negative split. I'd like to balance out my pace during the race a little better. 

 

1 7:52.9 7:52.9                      
2 7:35.4 15:28                      
3 7:10.9 22:39                      
4 7:12.2 29:51                      
5 7:27.4 37:19                      
6 7:06.1 44:25                      
7 7:05.0 51:30                      
8 8:09.1 59:39                      
9 7:56.3 1:07:35                      
10 7:38.4 1:15:14                      
11 8:03.0 1:23:17                      
12 7:36.7 1:30:53                      
13 7:18.8 1:38:12                      
14 7:21.1 1:45:33                      
15 7:03.1 1:52:36                      
16 7:01.1 1:59:37                      
17 7:14.9 2:06:52                      
18 7:17.7 2:14:10                      
19 7:28.8 2:21:39                      
20 7:08.9 2:28:47                      
21 6:58.4 2:35:46                      
22 7:11.3 2:42:57                      
23 7:04.3 2:50:02                      
24 6:50.1 2:56:52                      
25 6:46.4 3:03:38                      
26 6:39.3 3:10:17                      
26.2 1:36.1 3:11:54      
 

Weight: 0.00
Comments
From jtshad on Sun, Oct 08, 2017 at 11:50:11 from 173.198.176.201

Congrats on a great race and finishing time!

From Donald Davis on Mon, Oct 09, 2017 at 10:32:45 from 65.222.251.100

Thanks Jeff! It has felt so good to learn from people on the blog, set goals, plan, and accomplish this. Thanks for slipping in advice here on the blog sometimes and for being one of many FRB inspirations!

From allie on Thu, Nov 02, 2017 at 15:41:25 from 172.4.198.186

i'm late, but...

great job! easily under your goal time, with a very strong finish.

i do agree with your analysis that the fact that you are so peppy in those final miles is a sign that maybe you aren't running to capacity. that's good news, because it means your lifetime goal of a sub-3 is very likely achievable.

i ran several 3:10-3:30 marathons in my early years of racing, and my experience was similar to yours -- lots of energy at the end, passing people, probably feeling too good, etc.

i finally dropped below 3 when i joined this blog and learned a lot more about training (specifically mileage and consistency + proper rest), but i think another big factor was a shift in mindset/personal confidence.

i know it's very unscientific, but believing/realizing that you can run sub-7 pace over a full marathon is a big step in actually doing it. it's shifting your mind from running a marathon to racing one. your pace has to be right up against that uncomfortable line.

for me, that was a big shift, as i originally just trotted through marathons to finish them -- i ran without any pace goals or knowledge until i realized i was leaving stuff on the table.

dig through the discussion forum on training topics and training reviews. as a start, search "tinman tempo" or "big workouts" to get some really good threads with a lot of different opinions and advice from the fast bloggers of yesteryear.

you can run a sub-3...definitely. :)

Total Distance
3.18

Lunch time (1.98 miles): 20 minutes of walk-running-walking alternation. Felt pretty comfortable. Some easy weights and stretching.

Before dinner with Ellie (1.2 miles): One loop around the neighborhood of the same walk-running-walking alternation.

Skechers GOmeb Razor Miles: 1.20
Weight: 0.00
Total Distance
5.32

3.1 very easy miles right after lunch.

2.32 very easy miles with Ellie before dinner.

Weight: 0.00
Total Distance
8.26

5.47 easy miles at lunch time. Feeling pretty good. The soreness from this weekend's race is definitely fading.

2.79 with Ellie before dinner. A little further each day... :)

Skechers GOmeb Razor Miles: 2.79
Weight: 0.00
Total Distance
10.30

6.3 outside at lunch today. Chilly, but not too bad once I got moving. Feeling 95% recovered from last weekend's race.

4 miles with Ellie before dinner.

Weight: 0.00
Total Distance
12.15

2.55 easy at lunch time. Then went inside for the treadmill because the crazy wind/windchill whimped me out. 4.5 more miles at 8min/mi. Felt like a moderate effort, but not bad.

5.1 with Ellie before dinner. Probably too cold for her now.

Weight: 0.00
Total Distance
11.21

90 minutes of easy/moderate running on the treadmill. 6x20 sec strides towards the end. Watched the Break2 documentary by National Geographic. Eliud Kipchoge seems like a humble guy. Very inspiring. The documentary was free in the Google Play store, so you may want to check if it still is. The first real snow landed this morning. I had no idea it was going to snow, and it was quite surprising to see it when I got up this morning. 

Weight: 0.00
Total Distance
0.00

Rest day. Did a little too much and now I have some minor inflammation in my right achilles. It happened once before, and I ignored the sensation while running and had a bad limp for a few days and a week with no running. I'm hoping that since I caught it early this time I can get back sooner. I won a free entry into the HOWLoween Half Marathon this Saturday which is at the Great Saltair. Hopefully my tendons are all in order so I can get a free race!

Weight: 0.00
Total Distance
6.75

4 easy miles at work. Cautiously getting back on my feet after the heel flared up. 
 

2.75 with Ellie before dinner. No noteable sensations in the heel.

Skechers GOmeb Razor Miles: 2.75
Weight: 0.00
Total Distance
11.32

6.51 easy at work.

4.81 before dinner. Ellie didn't want to come with me today :( so weird.

Weight: 0.00
Total Distance
5.93

5.93 with strides at lunch time. Getting ready for Saturday's race. This will be my first evening race. I have no idea what to expect from that difference. I guess I'll just try to read what people have suggested.

Weight: 0.00
Total Distance
4.00

4 easy miles upon waking up (after calling about account fraud!). Not sure if I'll do any other running today. Driving down to Salt Lake City.

Weight: 0.00
Race: Howloween "Half Marathon" (12.23 Miles) 01:24:38, Place overall: 1, Place in age division: 1
Total Distance
14.50

I am glad I did this race. I am also glad that I won the entry in a Facebook raffle instead of actually paying for it. 

This evening race starts at the Great Saltair music venue and goes on an out/back path eastward on the frontage road. I did a 1.25 mile warmup, which included running out the shore of the Great Salt Lake, which I never visited in my 4 years living in Utah. After getting significant negative splits on the last 3 big races I've done (2 marathons and one half), I decided to go out harder than I usually do. I ran alot of the race tied for first with another fellow. He brought all his water and fuel attached to him with fancy runner clothing, which probably was a good idea since the first aid station had a pack of 8oz water bottles on it that still hadn't been opened. I decided not to take the time to rip open the pack to get to the water. Considering that temperatures were pretty low, I wasn't too worried, as I'm not a big perspirator. Got an 8oz water bottle at the second aid station, which had the bottles out for an easy grab, but was not manned. Actually, the only manned aid station was the very last one I passed on the way back. The halfway point was established by a parked SUV. I was a little grumpy/relieved when I saw that I was only at 6.1 miles on my garmin when looping around the car. I wasn't too surprised, as the race didn't seem to have much organization to it, but it did make the course almost a mile short. The fellow I was racing against actually turned around in front of the SUV instead of going around, so I had to catch up to him again. Around mile 7 I made a move and kept the lead for the rest of the race. It was nice to be received at the finish line by Cheyenne and Grandma, some of my favorite people. Got my award, half a cup of hot chocolate, and then got out.

Although I enjoyed the race, I suspect that others did not. It was very dark by the time I got back, and since I was running hard I did not have a chance to get cold. Slower runners/walkers were out there for up to 3.5 hours in cool windy conditions, and in the dark. The race's website described the course as having light-up arches to mark each mile, and also said the aid stations would include water, gatorade, salty snacks, sweet snacks,  and energy gels. For the race organizers, apparently this translates to just having 8oz water bottles and little trick-or-treat type candies. Again, I had a great time, but I hope that everyone else did too.

I was happy to have averaged a 6:55/mi pace over 12.2 miles. I think I could've kept an average pace below 7:00/mi for the rest of a half marathon. I'm glad I got in another good personal benchmark like this before winter hits. Not signed up for anything until the SLC marathon next year.

Weight: 0.00
Comments
From jtshad on Mon, Oct 23, 2017 at 06:58:48 from 141.221.191.225

Congrats on the win and enjoying the race!

From Rob Murphy on Mon, Oct 23, 2017 at 12:41:59 from 163.248.33.220

Congrats on the win! I've lived in Salt Lake for 16 years and never heard of this race. I might have gone out to try and give you some competition.

From Donald Davis on Mon, Oct 23, 2017 at 12:57:14 from 65.222.251.100

Rob and Jeff, thanks!

Rob, you would've gotten the win for sure!

Total Distance
10.77

6.06 easy miles at lunch time. Feeling pretty good, considering how wiped out I was an hour after Saturday's race.

4.71 easy miles before dinner. Ellie doesn't want to go running anymore. So sad :(

Skechers GOmeb Razor Miles: 4.71
Weight: 0.00
Total Distance
6.06

Easy miles at lunch. 

Weight: 0.00
Total Distance
12.02

7.01 easy miles, with some strides towards the end, at lunch time.

5.01 before dinner, again without Ellie...

Weight: 0.00
Total Distance
4.09

Something went wrong in my inner thigh while running today. Had to turn around and jog slowly back. Now that part of my muscle is pretty tight and uncomfortable. Darn.

Weight: 0.00
Total Distance
2.50

Jog/walk and a little time on the elliptical at lunch time. Did some weights, chin ups, and leg lifts. 

Feeling pretty tight still tonight. Probably should just take a few days without any running.

Weight: 0.00
Total Distance
0.00

Recovery day

Weight: 0.00
Total Distance
11.00

6.5 easy miles, half of them on the treadmill. Cold strong winds today!

4.5 easy miles without Ellie. Seems like she is done with the stroller :-/

Weight: 0.00
Total Distance
11.72

Easy running at work during lunch time.

Easy running on the treamill before dinner, so as not to scare the trick-or-treaters

Weight: 0.00
Total Distance
7.53

5 easy on the treadmill at lunch time with 6x20 sec strides w 60sec rests. I think I may be catching something...

2.53 easy on the treadmill again just before dinner. Trying to let whatever I caught pass on. Although I'm not feeling too bad actually!

Skechers GOmeb Razor Miles: 2.53
Weight: 0.00
Total Distance
6.30

6.3 in 49:51 at lunch time.

Weight: 0.00
Total Distance
18.40

12.4: Treadmill miles in the early morn. Watched the first two episodes of a documentary called The History of the Popes. Pretty interesting as well as free if you have Amazon Prime.

6: Treadmill at lunch time. One more episode. 3 more to go.

Skechers GOmeb Razor Miles: 6.00
Weight: 0.00
Total Distance
12.40

12.4 easy on the treadmill like yestermorning. I am enjoying the free documentaries on Amazon prime. If this winter is anything like last year, then I will be watching quite a few of them. A really interesting one showed up, about a child with autism who loves and uses Disney to express himself. Sounds exactly like my younger brother, and I am looking forward to seeing it.

Weight: 0.00
Total Distance
10.52

5.36 easy miles outside. Felt kind of unwell in the morning, then slowly got better. Decided to chance a lunch run, and it actually was quite nice. Have been feeling better for the rest of the day.

5.16 easy miles before dinner. We made sweet potato pizza. The crust is made with sweet potato blended with oats and an egg. Mashed black beans, pizza blend cheese, green bell peppers, onion, canned corn, spaghetti sauce, and barbecue sauce as toppings. Then had a fun FHE. It's been a good day!

Skechers GOmeb Razor Miles: 5.16
Weight: 0.00
Comments
From allie on Wed, Nov 08, 2017 at 20:27:12 from 172.4.198.186

that's a weird pizza but it sounds delicious

Total Distance
11.14

6.14 easy with some pickups. Was debating whether or not I needed gloves. I should've brought gloves...brr.

5 miles including 3 separated miles at 7:30/mi, speeding up in the second half of the last one. Will be sore tomorrow.

Weight: 0.00
Total Distance
11.30

6.3 in 49:35. Mostly easy with about 10 strides, widely spaced in the second half of the run.

5 easy in the evening. Watched the first half of a documentary called "Chicken People". It documents the lives of several people who are engrossed in the hobby of chicken breeding for competition. Some had touching stories. Others were very very strange people. 

Weight: 0.00
Total Distance
11.15

Due to unresolved soreness/fatigue over several days, I was weighing the decision to run at all today. I decided to try running at an easier pace than usual. My lunch run was 100% aerobic and felt very good. It really calmed my quads down and I felt very upbeat the rest of the day (6.15 miles).

Since I felt good, I did an evening run on the treadmill and finished the documentary called Chicken People (so interesting and weird). In the last of five miles, I slowly clicked up the speed to marathon pace and held it for about 3 minutes, then slowly descended to a stop (5 miles).

It really felt like I gave my body exactly what it needed today.

Skechers GOmeb Razor Miles: 5.00
Weight: 0.00
Total Distance
11.20

6.2 at 100% aerobic except for a 3 pickups towards the end. (6.2 miles)

5 miles outside today. Hooray for coming home early on Fridays!

Weight: 0.00
Total Distance
15.40

Treadmill run today. Started out at an easy pace, then slowly built up to marathon pace around mile 8-9, then slowly worked down to easy again.

Weight: 0.00
Total Distance
7.18

Longer lunch run. Three sets of 2x200,1x400. Felt really good, even though I noticed I was slowing down gradually. Didn't slow down enough to think it was time to stop. It was a short workout anyway.

Weight: 0.00
Total Distance
10.30

6.3 at lunch.

4 just before dinner.

Skechers GOmeb Razor Miles: 4.00
Weight: 0.00
Total Distance
8.01

Nice focused aerobic run today. Really calm and concentrated on my posture while running. Head up, chest slightly forward. I really noticed the difference as a faster pace at the same perceived effort. I also did ten 30-ish second strides, that also felt much better than usual. I think I have a lot of little improvements I can make, based off my experience today.

Weight: 0.00
Total Distance
11.00

Easy, slowly increasing pace as felt comfortable. (6.4 miles) Lunch time.

4.6 easy before dinner

Weight: 0.00
Total Distance
11.10

Easy running for 90 minutes early in the morning before today's road trip!

Skechers GOmeb Razor Miles: 11.10
Weight: 0.00
Total Distance
16.00

30 minutes into our trip, I realized I forgot to pack any running shoes. Once we got to Cottonwood Heights, I went to Sierra Trading Post and got a $40 pair of Skechers. Of all the pairs of shoes I've owned, this was definitely the best FIRST run in a pair. If the rest of the week is this nice I will probably go and buy several more pairs of this shoe.

After a 3 mile warm up run, I felt good enough to do a lactate threshold (6:40/mile) workout. 5 minutes, ymin, and 7 min with 1 minute recoveries. 30 minutes easy. 5 min, 6 min, 7 min, 6 min, and 5 min with 1 minute recoveries. Finished with a 1 mile cool down.

16 miles in 1:59:38 on the treadmill.

Skechers GOrun 5 Miles: 16.00
Weight: 0.00
Total Distance
15.40

15.4 miles on a long run this morning. The Cottonwood Heights Recreation Center sure is nice!

Skechers GOrun 5 Miles: 15.40
Weight: 0.00
Total Distance
13.27

Easy running from La Verkin to Virgin and back. It was really early in the morning, and I didn't realize that the sun wasn't going to go up at all until later. Saw at least 10 shooting stars though! Several strides towards the end.

Skechers GOrun 5 Miles: 13.27
Weight: 0.00
Total Distance
13.28

Easy miles out past Hurricane. Ran 13.28 in 1:53:22 today and 13.27 in 1:53:20 yesterday. Completely coincidental.

Skechers GOrun 5 Miles: 13.28
Weight: 0.00
Total Distance
14.21

Mostly easy miles out in Toquerville (sp?). Did mile 13 at moderately hard effort.

Skechers GOrun 5 Miles: 14.21
Weight: 0.00
Total Distance
14.56

One last run before we leave Southern Utah. Did mile 13 at lactate threshold and then a hard0.1 immediately after that. Has been a wonderful week. Now back up to SLC for a wedding.

Skechers GOrun 5 Miles: 14.56
Weight: 0.00
Total Distance
15.80

Back on the treadmill in the Cottonwood Heights Recreation Center. 4 mile warm up, then 3x(1 mile T, 2 mile M, 1 mile recovery).

Skechers GOrun 5 Miles: 15.80
Weight: 0.00
Total Distance
10.50

6.3 easy miles at lunch time on the treadmill. Started very easy, and slowly built up to 7:30/mile pace. 49:38

4.2 miles before dinner in 33:15

Skechers GOmeb Razor Miles: 4.20
Weight: 0.00
Total Distance
11.30

5x(4minutes VO2max, 3 minutes recovery). Treadmill was really helpful for getting a good workout with this. My mental stamina is lacking more than my physical stamina... 45:30

5 easy miles with some strides. 38:34

Weight: 0.00
Total Distance
11.43

6.43 out in the cool desert at lunch time.

5 easy on the treadmill. Watched half of a documentary called "Life Off Grid". Such impressive people that are almost or completely independent.

Weight: 0.00
Total Distance
6.92

6.92 easy with some mild strides. Cub Scouts in the evening.

Weight: 0.00
Total Distance
19.00

Marathon paceed self-test today:

2 mile warmup

15 miles at 7:14/mi (8.3mph)

2 mile cooldown

Total time was 2:19:10

Skechers GOrun 5 Miles: 19.00
Weight: 0.00
Total Distance
11.10

About 90 minutes on the treadmill.

Weight: 0.00
Total Distance
11.50

6.5 easy with some dust-busters in there. I felt pretty good moving with strides at 10.4-10.5 instead of the usual 10.0mph.

5 miles before dinner.

Weight: 0.00
Total Distance
9.10

6.3 miles on the treadmill at lunch time. 49:17

2.8 miles on the treadmill before dinner w some good strides. 20:48

Skechers GOmeb Razor Miles: 2.80
Weight: 0.00
Total Distance
12.00

7 miles at lunch time. 6 sets of 4 minutes at VO2max (6:20/mi), and 3 minutes at recovery pace (8:00/mi). Felt really good after the first 2 sets and kicked on the last set. 

5 miles easy before dinner.

Weight: 0.00
Total Distance
6.40

6.4 easy on the treadmill at work. 49:39. I don't think I'll be running tonight. Had a blister the shape of one of those ovular ibuprofen tablets.

Weight: 0.00
Total Distance
6.00

6 easy before dinner. Gym was closed at lunch time, otherwise I would've run then.

Weight: 0.00
Total Distance
15.60

15.6 miles in 1:54:10. Workout was:

2 mile warmup

3 sets of 1 mile at lactate threshold (6:34/mi), 2 miles at goal marathon pace (7:09/mi), 1 mile recovery

2.6 mile cooldown

It's actually warm enough to melt some of the ice today! :D

Weight: 0.00
Total Distance
10.40

6.4 easy miles with some strides on the treadmill at lunch time. 49:13

4 easy miles before dinner. Then we went to the Festival of Lights, which Ellie really enjoyed. She unfortunately dropped her favorite toy and now it is probably gone forever.

On a brighter note, I got a Most Miles Run prize at work for the year: a gift card to Bills Bike & Run, wahoo!

Skechers GOmeb Razor Miles: 4.00
Weight: 0.00
Comments
From Russ on Mon, Dec 18, 2017 at 14:35:11 from 74.114.3.253

Congrats on the gift card, very cool! Do you work at INEL or elsewhere?

From Donald Davis on Mon, Dec 18, 2017 at 21:04:27 from 96.18.226.22

Hi Russ,

Yes, I do work at INEL. I work for a Navy contractor called BMPC. Running out at the INEL was great until it got below 20 degrees. Luckily my facility has a small indoor gym.

Total Distance
12.00

Treadmill workout at lunch: 4x(4 minutes I, 3 minutes recovery) + 4x(1 minute repetition, 2 minutes recovery). I ate a big creamy peanut butter brownie thing about 30 minutes before starting this workout. That was definitely a mistake! (7 miles in 49:47)

Treadmill before dinner (5 miles in 39:10)

Skechers GOmeb Razor Miles: 5.00
Weight: 0.00
Total Distance
11.60

Treadmill at work. This time was right when I got to work (6:45), so that I wouldn't miss the white elephant gift exchange at lunch time. There were some decent strides in the run. (6.6 miles in 49:39)

5 easy before dinner. Busy day today.

Weight: 0.00
Total Distance
8.80

Easy lunchtime run on the treadmill. (6.3 in 49:12)

Short treadmill run in the evening before dinner. Had fun watching Ellie count from 1 to 5 for the first time! (2.5 miles in 19:40)

Weight: 0.00
Total Distance
16.30

Early morning treadmill: 15 minute warmup. 2x(10 minutes @ LT, 2 minute recovery). 45 minutes at an easy pace. 2x(10 minutes @ LT, 2 minute recovery). 15 minute cool down. (16.3 miles in 1:59:56). LT = 6:36/mi.

Skechers GOrun 5 Miles: 16.30
Weight: 0.00
Total Distance
11.60

Serene 90 minutes in the early morning. (11.6 miles in 1:29:46)

Skechers GOmeb Razor Miles: 11.60
Weight: 0.00
Total Distance
11.60

Easy talking miles on the treadmill. Had good company to chat with. Did some strides at the end (6.6 miles in 49:28)

5 easy miles in 39 minutes before dinner. We celebrated Idaho-Christmas tonight. Ellie was so excited to open here presents: a Monkey beanie with mittens, and some Mega Blox (giant legos). She loves the blox and was so upset to leave them for bedtime.

Weight: 0.00
Total Distance
7.70

Ended my lunch run early today. Not feeling 100% and I don't know if I'm the upswing or descent as far as illness sucky-ness. (5.1 in 40:11)

Was feeling better progressively throughout the day. Decided to do 20 minutes in the evening. (2.6 in 20:12).
 

Skechers GOmeb Razor Miles: 2.60
Weight: 0.00
Total Distance
6.60

6.6 miles in 49:43 at lunch time. Included some strides.

In the evening I went with the bishopric to deliver some food boxes to some families. So no run, but it was an evening well spent!

Weight: 0.00
Total Distance
11.50

6.5 easy at lunch time (6.5 in 50:03)

5 easy before dinner (5 in 38:20)

Skechers GOmeb Razor Miles: 5.00
Weight: 0.00
Total Distance
15.20

2 mile warmup. 4x(1 mile T, 1 min Rec), 5x(3 min I, 2 min Rec), 7x(200m mile pace, 200m Rec). Long cool down, around 3-4 miles. Watched The Battle for Sevastopol on prime. A pretty good Russian-made historical drama.

Skechers GOrun 5 Miles: 15.20
Weight: 0.00
Total Distance
11.70

An unfortunate running experience. 90 minutes easy on the treadmill. My Achilles felt a slight twinge, certainly nothing that has been a concern before. Well now a day later it is uncomfortable to the point that I know I should not run. Darn! (11.7 in 90:00)

Weight: 0.00
Comments
From allie on Wed, Dec 27, 2017 at 15:29:07 from 73.181.151.151

sorry. at least you aren't making it any worse, though. discipline and patience in the short term usually pays off. better a few days off now than a few weeks or months off later.

merry christmas

From allie on Wed, Dec 27, 2017 at 15:30:07 from 73.181.151.151

the merry xmas at the end seems sarcastic given the words above, but it's not :)

happy new year

Total Distance
0.20

Skechers GOrun 5 Miles: 0.20
Weight: 0.00
Total Distance
0.20

Another test, that lasted a minute or two. 2.4 miles on the stationary bike and some more weights and bodyweight exercises.

Skechers GOrun 5 Miles: 0.20
Weight: 0.00
Total Distance
0.50

Same as the other days.

Skechers GOrun 5 Miles: 0.50
Weight: 0.00
Total Distance
3.80

Climbed uphill on the treadmill for an hour. Pretty brisk walk.

Skechers GOrun 5 Miles: 3.80
Weight: 0.00
Race: SATX Trail Company New Year's Eve 10k (6.63 Miles) 01:23:22
Total Distance
6.63

My mother signed herself, my dad, and me up for this race the day it was announced. My dad doesn't run at all, although he is an active swimmer and cyclist. I planned to walk this whole thing with him because of my tendinitis. My race day fever got the better of me and I ran the second half. I'll pay for it later.

Weight: 0.00
Total Distance
3079.72
Skechers GOmeb Razor Miles: 113.22Skechers GOrun 5 Miles: 157.72
Weight: 0.00
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