Little Buddha

9 miles over through Hurricane out to Jordan's practice then back home.  Still had the shin pain but not as bad as last night.

5 easy miles this morning, still having the shin pain right below the knee. 2 miles very easy tonight, still nursing the knee/shin injury.

Ran 5 easy over to Hurricane City Park and back.  Shin pain still bothering me, it doesn't feel quite as bad after about two miles of running, but still not feeling quite right.  On the positive side haven't been having near the problems with the cough and hip pain.  Planning on a long run in the morning.  Does anyone know for sure what time we are meeting and where.  I won't be at the club run tonight, I have a class.

Good run down the course this morning. Had a large group Bill, Steve, Nate, Ben, Dave, and James. First 16 miles were nice and relaxed. I picked it up for 3 miles before our last water stop. 6:37, 5:54, 6:31. I stopped at mile 18 got some water, then reset my watch. Ran 18 miles in 2:12:58 (7:23 pace)

Last 5 miles I did tempo miles. The goal was to break 30 minutes.

1-6:12 up Winchester Hill

2-5:55

3-5:51

4-5:55

5-5:42

29:38 (5:55 average)

It felt good to run fast at the end. This was a good run for me. I haven't done anything over 18 this summer, so I was needing to go at least 20. I think if I can run a few more 20's I should be good for the marathon. The shin/knee pain was still there this morning, but was able to run through it.

Didn't run today, took the day off hoping to let the shin/knee heal up a bit.

5 easy miles over to Hurricane City Park and back home.  It is pretty bad when you have to make two bathroom stops during a 5 mile run.  Actually it might be a good thing, I'm sure I've got some junk food in the system from the weekend road trip.  Shin pain was worse today than it has been the last few days, of course I haven't ran the last few days.

Big Workout #15 5x1600m @ LT pace with 1 lap recovery (3:00 min)

Well, last time I did 1600m repeats they didn't go to good, that was a few weeks ago over at Pine View with Steve Hooper in temp's over 100 and still dealing with my chest infection. I knew tonight would probably be a little better since the temp's were right around 88 once I got started.  Also, I'm over the chest problem, but have been dealing with a strange shin/knee pain.

Anyway I did a two mile warm-up over to Hurricane City Park, then back to Hurricane High.

Got right into the workout

1-5:48 The first two laps were pretty slow, but I picked it up pretty good the second half

2-5:49 Felt better than the first repeat

3-5:45 I felt really good on this repeat

4-5:44 Was starting to struggle and then Jeff Adamson came along on his bike and paced   
me the last lap which helped.

5- 5:42 Really tired to push it the last mile and ended up running my fastest repeat on the last one.

This was a really good workout, considering the LT pace was only supposed to be around 6:00 minute, but I was feeling pretty good so I pushed it a little harder, still not all out.

Did a two mile cool.

I did a similar workout last year around this same time and most of the repeats were around the same time, except I think last year I was stopping my watch right when it beeped at a mile, this year I just ran 4 laps even, so it made the repeats 1600m in length.

Still feeling fat, which isn't good with the marathon coming up.

Easy 4 mile run, legs a little sore. 6 very slow miles tonight over past the gravel pit, then down through Confluence Park not a good run, legs sore and hip hurting a little.

Ran 8 miles on the Parkway loop with Steve, Clyde, and Bill pretty good run, picked it up a little on the last couple of miles.

Easy 4 miles this morning.

7 miles out and back on 600 North Trail did this run at 3 pm, so still very hot outside. 

Why do we do this kind of stuff? 23 miles down the course today. I didn't feel as good as last week, but it was still a good effort, we ran quite a bit faster from the start, so I didn't have as much left as I was hoping to really push the last 10, but at least I was able to still get in a pretty good workout.  Overall time was 2:40:30 (6:58 pace), so that is pretty good for a training run.  I don't think I want to do any more miles on the course until the race.  We had a very large group this morning which made it nice, passed lots of people out training this morning.

Didn't feel like running all day.  I haven't been feeling very good and both my right shin/knee and left calf were hurting most of the day.  I finally went out and did just 3 easy miles, but didn't feel very good.

Big Workout #16 5x1000m @ CV pace

This was a great workout for me. I did this workout on August 28th and struggled a little mainly due to the heat, so I was ready to redeem myself tonight with cooler temperatures in the forecast. I also wanted to compete against my times from last year this same week, about 18 days out from the marathon.

Did 2.5 mile warm-up

1-3:25 (5:25 pace) 3 seconds off my all-time PR and I was forcing myself to slow down, didn't want to run the first one too fast and not be able to complete the workout.

2-3:25 (5:25) Another good repeat

3-3:25 (5:25) Surprised it was the same time, it didn't feel that great

4-3:27 (5:30) Getting tired

5-3:25 (5:25) Refocused and pushed hard from the beginning.

2.5 mile cool-down

9-15-08	8-28-09	9-14-09
3:27	3:36	3:25
3:24	3:32	3:25
3:26	3:35	3:25
3:27	3:36	3:27
3:22	3:36	3:25

 

Easy 4 miles this morning, feeling pretty good considering the hard workout last night. I think the two longer runs the last few weeks have been good for me.

Good 7 mile run tonight over to Hurricane and back up past the middle school.  The run yesterday put me over 1800 miles for the year so that is good.

Rode bike to work today, I should do this more often

8 miles tonight with James and Bill.  Steve and Aaron took off.  We ran the parkway loop in reverse (no we didn't run backwards) just the opposite direction.  Averaged 7:50, last week the average was 7:44 so a little slower this way.  I had bad heart burn the entire run. 

4 easy miles this morning

Big Workout #17 10K Toquerville Tempo. 

I wasn't too excited to do this workout because I think this is the run that caused my whole shin/knee injury a few weeks ago.  However, on the other hand I wanted to get in a least one more good tempo run before the marathon.  I am going to do few mile repeats next week at LT pace, but this was really one of my last big workouts.

Anyway, did a 2 mile warm-up then got into the tempo.  I was interested to see how this would compare to last time, since I was still suffering from my chest infection last time.

1-6:11

2-5:46

3-5:39

4-6:03

5-6:11

6-5:42

.2-1:13

36:48 (5:56 overall)

Pretty pleased with this workout 1:07 faster than last time.

8-25-09	9-18-09
6:25	6:11
6:00	5:46
5:43	5:39
6:12	6:03
6:14	6:11
5:59	5:42
1:19	1:13
37:57 (6:07	36:48 (5:56 pace)

Just a 3 mile token run to put me at 50 miles for the week.  My legs were pretty sore from the tough workout last night.  I think we are getting close enough to St. George that I am fine to start backing off a little.  I'll probably run around the same miles next week, maybe a little less just see how I feel.  The shin/knee pain hasn't been quite as bad this week which is good.

As I've been reading through different blogs, I noticed Adam RW had listed his mileage leading up to marathons broken down in 18 week cycles. Since I usually set up 18 week cycles myself I decided to just go back and see how my different cycles have compared.

18 Week Build-up

2006- 999 miles STG Marathon 2:46:12. Spring Marathon Boston 3:06:45

2007- 909 miles STG Marathon 2:44:59. No Spring Marathon

2008- 903 miles STG Marathon 3:07:30. No Spring Marathon

2009- 868 miles Ogden Marathon 2:53:48.

2009- 930 miles* (based on 40 miles this week) STG Marathon ??? Spring Marathon Ogden

5 miles tonight ran down through Confluence Park.  I really didn't feel like running tonight, it was very windy, but once I got going I felt a little better, this was until the last mile when my supper starting giving me some problems.  I barely made it home in time to hit the bathroom.

Big workout #18 3 x 1600m with 400m recovery (3:00 min) @ Hurricane High

This was my last big workout before the marathon.  Even though the times were a little inconsistent I still felt pretty good about this workout, especially considering the strong wind we had this evening.

3 mile warm-up 

1-5:41 Felt really good

2-5:48 Struggled the second half

3-5:35 This is probably one of the fastest 1600m I've ran on the track this year.  This is encouraging because it came at the end of a workout, after having ran two decent miles.

3 mile cool-down

Still dealing with the shin pain.  Also my right arch has been bugging me.

5k loop with Sunny, pushing Jarren in the stroller, nice temps tonight.

Easy 5 miles with Steve Hooper tonight. 2 more easy miles with Sunny once I got home from St. George

Anyone can run 20 miles. It's the next six that count. -Barry Magee, marathon bronze in Rome, 1960

This quote just came up on my computer. I hope to make all 26.2 miles count next Saturday.

Easy 5 miles over to Hurricane City Park then home. Legs feeling sore and shin/knee pain really bothering me. It seems whenever I start tapering every little ache and pain seems severe.

Pretty good run mid-morning.  Went from the house over to Brentwood Bowling.  I ran out along 600 North trail, it appears they are putting a road in through there now, so probably won't be long until that is paved.  I stopped at hole #13 at Sky Mountain and got a drink then run three faster miles 6:55, 6:38, 6:47 felt pretty good.  The rest of the run was around 7:30 to 7:40 pace.  Got home and weighed 146, hopefully I don't gain too much over the weekend.

Last speed workout before St. George.  Did two mile warm-up then 4x800 at Yasso pace.

1-2:45

2-2:38

3-2:39

4-2:44

Only 1 mile cool-down didn't have much time had to get to my massage with April.

It was pretty warm out this afternoon.  This was an ok workout, not great but I'm feeling pretty good and really feel like I'm ready for a great race Saturday.  The plan is to just take it easy the rest of the week, low miles.

I've never been a real high mileage runner, even in high school and college. I guess if I was more serious about the sport I probably would find more time to train and run more miles, but I try to make the best out the time I do have. Anyway since the marathon is this week I thought I would just reflect on the last few years in terms of miles ran per week. I am only counting weeks that had at least 50 miles or more. There are different times during the year when I don't run as much.

	2006	2007	2008	2009
50 miles	12 weeks	5 weeks	10 weeks	12 weeks
60 miles	6 weeks	7 weeks	9 weeks	10 weeks
70 miles	2 weeks	2 weeks	2 weeks	1 week
STG Time	2:46:12	2:44:59	3:07:27

I've been more consistent this year, so I'm feeling pretty good going into St. George. Also I haven't been having quite the hip pain like I've had in years past. I do have a minor shin/knee injury, but besides that I feel pretty good.

I didn't run today, just felt like taking the day off

5 miles down through Confluence Park, felt pretty good.