Run fast

This morning I ran the Sawtelle Stampede Trail Half Marathon in Island Park, ID. For such a low key race the organizers go all out. National Anthem, raffle, kids race, lots of aid stations, and they give out a big bag of $1 gold coins to the top three finishers. As for the race, it was somewhat uneventful after the first 1/4 mile but it was still challenging. Run up and down hilly terrain at 7,000 ft. wore me out.

Before the race I with my 3 year old nephew in his first 1k. He didn't stop the entire time even though several kids were tripping and having melt downs on the course. I think he has the focus.

Down the Hebgen Lake roads and back. No bear sitings to repoort.

Out and back on the Hebgen Lake road. I saw one car and one biker. 2:20, 7 min average. Happy 4th of July!

Last morning at the cabin. Double header softball game this afternoon so no more running today.

I felt surprisingly good this morning.  I definitely think running on the dirt helps me recover more quickly.  

Ran up to the U hospital and back.  Averaged about 6:25.

Finally a half marathon where I didn't feel terrible after 3 miles.  Went out with Brandon Hebbert and Jamal for the first 2 miles then eased up a bit to save something for the later miles.  After a couple more miles Brandon was out of sight and Jamal was about a minute ahead.  Jamal kept that distance on me until about mile 11 when I started to close the gap slightly.  Going into the last mile I thought there was a chance I could catch him but the last mile was flat to slightly uphill and I didn't have it in me.  Finished about 10 seconds behind Jamal and 3 minutes behind Brandon.  I was jealous of Brandon because he won a really cool ladder; but of course he earned it.  I will have to make this race an annual ritual until I win the ladder.

Before the race Rob and Steve made me run a mile which was actually nice because then I only had to run 6 after the race to get to 20.  Thanks guys!  I think I am about ready for Des News.

Started at the zoo and went north on the Bonneville Shoreline trail.  Intended to go up Dry Creek but it wasn't so dry.  Ended up running down 11th ave. and back.  Started at 10 AM so it was a cooker.

12 miles around Sugar House.

AM: 10

PM: 4 with 4 x400.  Someday I will actually do a real track workout.

AM: 8 around Millcreek

Ran up through Tanner Park, to the base of Millcreek, south to 45th, down 45th to see if my legs could handle the steep downhill and back home.  It's a good thing I didn't sign up for Draper Days because instead of being able to run this morning I was busy checking to make sure I didn't mess up 150,000 price changes I made the night before.  Because of that I didn't get started running until 10 so I had the great joy of running in the sun.

Got started at 11 again because of work. Jogged around sugarhouse then just for fun did 1x800 and 2x400 at highland's track. 1:15, 2:20, 1:08. Not terrible for 90 degrees and tired legs. I need to build up to 8x800 at that pace.

Got going a little late today because I was fixing my sprinkler.  Not a big deal because the taper has begun for Des News.  Surprisingly I felt good half way through the run so I finished with 2.5 miles at about a 5:15 pace.  

Ran through Sugarhouse, up to Wasatch Blvd for 1.5 miles of the Des News course, and back through Tanner Park.   I think I saw/felt some rain.

Mixed in a few quick 400s.  Suffer fest tomorrow.  Can't wait.

Set PRs for 5k, 10k, half marathon (all extremely aided) and barely for the marathon (30 seconds better than Ogden).  Early splits were probably not a recipe for a perfect race but I couldn't help but take advantage of the cliff like terrain.  Ran with Jon Kotter through 17 then started feeling it in the quads.  Started gaining on him again at around 20 but he maintained the gap when we hit South Temple.  Last mile I gained another 100 yds so I finished about 30 seconds back.  If only my sister had a GU at mile 24. :) He ran a smart race for a first timer and I am sure he has the OTQ in him with a little more experience.  Now I get to go to work.  Oh boy.  I will post a full report later. 

Nice job to the 10k'ers, James for 3rd in the marathon and anyone else out there taking a pounding in the marathon.

Short race report:

Woke up at 1:50, took a shower and had some toast w/pb&j and almond chocolate milk for breakfast.  Arrived at Rice Eccles at 3:15 and boarded one of the first busses.  Arrived at the top of Big Mountain a little before 4 so I there was 1.5 hours before race time.  I was still extremely tired because I didn't fall asleep until 11 the night before so I found a spot to lay down in the dirt and weeds.  Relaxed there for the next hour.  At 5 I made my way to the warm up tent, visited the porta potty then did a quick jog down the road.  I ran into James, Rob and Jon Kotter (my new friend for the next 17 miles) at the start line.

We were off at exactly 5:30. Jon Rosswog jumped ahead at a blistering pace and Jon and I went with him.   I wasn't watching my splits but I knew weren't going slowly.  In hindsight and after looking at my first 4 splits (4:45, 4:40, 4:44 and 5:00) I think these early miles cost me a minute or two in the end but it was still fun.

Rossy let us go at mile 2 or 3 and then it was just me Jon running shoulder to shoulder until mile 17.  I know Jon could have gotten out ahead at certain points but I think he was smart to let me set the pace, a pace that was probably a little too fast for me in the early miles.  

Miles 7 & 8 up Little Mountain were difficult but I wasn't too concerned because I would be able to recover on the downhill.  Jon and I passed James and Rossy as we reentered Emigration Canyon after the short out and back up Burr's Lane(?).  We probably had a 3 to 4 minute lead.

 At the half way point was the first time I looked at my watch.  Slightly to my surprise it read almost 1:09 flat which was a new half PR for me.  At this point I was still feeling good so I didn't see any reason in slowing down.  The rest of Emigration felt smooth and it was nice to finally see the condo towers on the horizon at about mile 16.  Mile 17 included the short uphill and then the downhill through Bonneville golf course.  Jon and I both agreed that we would rather be golfing.  As the road flattened out on Wasatch Drive my legs really started feeling heavy and I knew I would have to let Jon go if I was going to have a chance to finish strong.  Jon waved for me to catch up but I couldn't respond so he slowly got out in front.  By the time we turned around on Thunderbird drive he probably had a 300-400 yard lead.  Fortunately the newly paved Foothill Drive felt considerably better and I noticed that I inching my back as we crossed Sunnyside Drive.  At that point I thought I had an outside chance of catching him especially if was going to hit the impending wall.  To Jon's credit I think he picked it back up at bit as we started down 5th south and then South Temple because I noticed that my progress was stalled.  

At mile 23 I think he still had a 300 yard gap and he didn't appear to slowing considerably.  I saw my sister at that point and asked for a GU but she didn't have one.  What the?  She already feels bad enough so I won't say anymore about that. :)  As I turned left on 3rd East my hamstrings started to really tighten and I had to shorten my stride on the downhill.  Jon was still holding strong and I wasn't closing quickly so my hope of catching him started to fade.  The last leg up 8th South actually felt good after all of the downhill and that is where I really started gaining on Jon.  Unfortunately it was too little too late and he finished 30 seconds ahead. He definitely ran a smart race considering this is his first marathon since 2003.  What's ironic is that even though I have more experience I think I was the one who didn't pace it right and it turned out to hurt me in the end.  Still a fun and challenging race and it was great getting to run with such a strong runner, who is also a very nice guy.  It's guys like this who make it difficult to despise BYU. :)

45 minutes at the stationary bike at the gym.  Oddly the same people I used to see are still there. 

My legs feel like someone hit them with a hammer and I almost tripped going down the hill to my office.  It's a good thing I don't have many stairs in my house.  

1 hour on the stationary bike.  Slowly feeling better and I am now able to walk as fast as my grandma.

45 miles on stationary bike and 1/4 mile trying to run.  Legs still don't work for that but at least I can walk better.

Road up Millcreek Canyon for the first time this year.  Unless my Garmin wasn't accurate I think the round trip was one my fastest.  

Another day off from running because my hamstrings are still sore.  I think I will give it a shot tomorrow.  Instead, I road my bike to the top of Big Mountain to see what the course looks like going backwards.  I didn't have enough food and I didn't eat much for breakfast so I bonked as I came back into the valley.  It's odd that this only happens on the bike.  Fortunately I found a 7-Eleven and bought a Slurpee.  2 hours and 45 minutes and 45 miles.  ~17 mph pace round trip.