Just Keep Runnin'

3 miles 27:42 - last run before "Running From an Angel" marathon

Well, I guess this went as well as planned.

26.2 miles 4:15:50.  Average HR 168.

My goal when I signed up for the race was 10 minute miles.  After knee problems and pleurisy in November, followed by extra food in December and training only twice per week, I thought it may still be possible to meet my goal.  I ran this race just to have something to keep me running through the holidays.  I guess that it sort of worked.

There was way too much wind but the 2800 feet up and 2800 feet down was what I signed up for!

32:06

35:15

36:00 147hr

36:24 152hr

46:00 153

45:51 160

37:39 144

27:51 144

37:42 155

37:45 152

It's time to get back on the wagon

 4 miles 33:13.9 163 bpm

8:09 152 bpm

8:27.7 159 bpm

8:26.5 170 bpm

8:10.6 165 bpm

4 miles 151 ave hr

4.5 miles 152 ave bpm 42.1 minutes

6 miles 170 ave bpm 184 max 46 minutes

7:44.2 155

7:51.2 168

8:10.4 173

7:36.2 170

7:41.3 176

6:55.2 179

44:45 158

45:00 154

3.1 27:00 151 ave

6 miles 172 ave 187 max 44:41

7:31.2 160

7:36.5 169

7:40.1 173

7:24.1 172

7:35.6 179

6:53.8 179

53:40 153

45:00 153

60:00 151

50:00 163

50:00 168

7:52.3 153

8:01.0 162

8:09.1 165

7:54.9 162

7:53.1 169   turn around half way through this mile

7:45.5 172

7:19.0 172

7:51.5 175

7:04.5 174

50:00 162

2:01:00 149

33:40 162 Arizona

36:00 156

50:00 160

32:33 165

50:00 160

70:00 160

45:00 141 (treadmill may have sloped down?)

3:10:00 146

60:00 152

68:34 152

2:36:30 148

60:00 152

70:00 152

60:00 154

60:12 162 Road

70:00 160 Road

1:26:15 151 Road up to 3rd dam

35:18 155 Road

25:00 150 Road

24:42 148

Started slow (deliberately - I only ran 285 miles in the last 4 months, last year I ran 450 miles in the 4 months before the race) and finished strong (1:56:48.6 at the half-way point and 1:42:42.7 for the second half).

 I started out really slow - 9:41 for the first mile, 9:17 second and 9:08 for the third. After that, the only miles that were over 9:00 were the 4th (I walked for 1 minute to keep me from going too fast), the 6th (potty break), the 11th (another potty break), the 14th (did I mention that I started the day with too much liquid?), and the 15th (where I kept myself from powering up the hill by applying chapstick with sunblock to my lips, ears, nose, cheeks, and forehead).

The first 15 miles, my average mile time was 8:58. The next 11 miles it was 7:36. My family was waiting near the end, so the last 0.2 miles, my pace was 6:40.

rode mountain bike to gym, 15 minute upper body workout (15 min) + bball shooting. rode home (total 10.4 miles)

Ran up to campus (11:30) took off my shoes and ran on the Quad for 8:30, put them back on and ran home (10:00).  Average HR - 155

morning bike ride - 5.4 miles

More direct route to gym (5.9 total), upper body workout (30 min).

total 10.4 1:22:58 166 hr

3.1 23:18.5 162 up then down

2.1 16:00.9 167 down

2.1 18:49.2 166 up

3.1 24:49.8 up then down

Rode bike to local track (1.85 miles).  Tried out my New Balance MR790!  Then rode back.

7 53:39.6 157HR

1/4 mile HR      1 mile total       1/2 mile

2:11.5 136

2:05.9 148

1:58.2 150

1:58.4 151      8:14.0

1:56.8 152

1:57.7 153

1:56.8 155

1:56.9 155     7:47.8 16:01.8

1:57.9 154

1:56.6 154

1:56.8 155

1:58.6 154    7:49.8 23:51.6

1:57.6 154

1:58.9 155

2:01.5 154

1:59.7 155    7: 57.8 31:49.4

1:59.2 154

1:56.6 157

1:55.6 158

1:54.9 158    7:46.4 39:35.8

1:36.8 169

1:32.6 175                      3:09.4

2:06.5 162   

1:31.2 167    6:47.1 46:22.9

1:26.9 181                      2:58.1

2:06.7 168

1:55.2 159

1:47.9 168    7:16.7 53:39.6

4.7 152 HR 41:20

1.85 mile to the track 16:00

1 mile barefoot (1/4 mile on Track, 1/4 on turf - repeat.  By the way, the fake grass is nothing like real grass in barefeet.) 8:49

1.85 miles back 16:31

Came down with a head cold (Monday).  Played basketball for 1:50 Monday and 1:30 Tuesday...  That's the excuse for the low miles today!

Rode bike to track (longer route - 2.23)

2 miles in shoes, 5 laps (1.25 miles) barefoot, 3 laps (0.75 miles) in shoes.

Bike home (1.92)

4 miles 163/176 HR/max  29:02.3

1/4 mile HR      1 mile total       1/2 mile

1:48.7 143

1:42.2 160

1:40.1 165

1:42.1 167   6:53.2

1:41.0 168

1:41.0 170

1:41.8 171

1:41.1 171   6:44.9  13:38.1

Barefoot!

2:00.8 155

2:04.6 162

2:04.5 161

2:02.3 163   8:12.2   21:50.3

1:55.0 166

Shoes

1:47.7 167

1:46.9 169

1:42.4 172   7:12.0   29:02.3

3.1 162/186 HR/Max 23:24.6

Warm up then 3 1/2 miles - 3 min each

time miles hr

6:00 0.66 143

3:00 0.50 170

3:00 0.30 154

3:00 0.50 170

3:00 0.35 166

3:00 0.50 178

2:24 0.29 171

Not bad for still having a cold!

11.6 miles up Logan Canyon 159hr 166 max 1:35:29

1.8 16:01.5 151

1.0 9:01.6 161

1.0 9:08.9 159

1.0 8:25.1 161

1.0 8:37.7 159  

turn around (mile 466?)

1.0 8:05.2 158

1.0 7:49.0 161

1.0 7:46.1 162

1.0 7:19.0 160

1.8 13:16.0 161

 I ran leaning a little forward with a toe strike the first 7 to 8 miles, then my IT band seemed irritated (if I am diagnosing a fairly new discomfort properly...) so I eased back and coasted a little more flat footed, or even heel-toe.  I think that my lower legs tense up a little when I'm running on my toes (toe-heel-toe) - I'll need to work on this.

I did walk barefoot yesterday for a few miles (family walk) and two of my daughters joined me in this - Sierra (7 yr old) the whole time and Nikell (2 yr old who loves shoes) for little stints when she wasn't in the wagon...

Ran to Track (1.85 miles), then 2 miles barefoot, 1 with shoes, then ran home.

7.2 1:00:18 152hr total

1.85 15:53.4 147 to track

1/4 mile times (barefoot) hr

2:19.9 141

2:18.5 151

2:18.8 147

2:21.0 145  9:18.2-mile

2:20.0 145

2:14.9 149

2:13.4 150

2:11.6 150   8:59.9-mile

Shoes on...

2:02.0 143

1:59.6 152

1:59.7 155

2:01.2 155   8:02.2-mile

1:59.5 156

1:59.2 158

1.85 15:05.7 160 back home

8.2 miles 160/188hr 1:03:51

1.85 to track, 4 x 1/2 mile with 3/8 mile rest after each, 1 barefoot, then back home.

miles hr time pace 

1.85 152 14:06.7 7:38

.25 166 1:30.2 6:01

.25 179 1:26.5 5:46       .5 2:56.7 5:53.4

.375 153 3:37.6 9:40 recovery

.25 165 130.6 6:02

.25 181 1:24.9 5:39.6      .5 2:55.5 5:51

.375 159 3:35.9 9:36 recovery

.25 167 1:32.2 6:09

.25 183 1:23.8 5:35.2       .5 2:56 5:52

.375 161 3:39.5 9:45 recovery

.25 169 1:30.6 6:02

.25 184 1:24.4 5:38           .5 2:55 5:50

.375 162 3:37.5 9:40 recovery

barefoot

.25 149 2:14.5 8:58

.25 155 2:13.0 8:52

.25 155 2:13.0 8:52

.25 154 2:13.0 8:52

shoes back home

1.85 161 14:37.7 7:54

1/2s - 2:56.7, 2:55.5, 2:56, 2:55 !!!!!!!!!

Took the family camping - it was the last day of school for the elementary so Sierra wanted to do something special...  So no running today.

12.6 1:33:08 170/177  Ran up the canyon 6.3 miles, then turned around.  Because my wife was gone, I couldn't run early, so I made pancakes for breakfast, ate 7, then my wife returned with chocolate milk!  Then she left with the kids.  So, with a full stomach, I decided it was time to run.  Considering everything that was inside, I think it went well!

(Miles) Time Hr (Pace)     (if not 1 mile)

1.8 13:27.2 158 7:28

8:00.8 172

7:41.4 173

7:33.1 173

7:31.2 172

0.5 3:42.1 170 7:24.2  Tailwind kicked in (which was a headwind when I turned around.

Turn around at Gueniva-Malibu Campground

0.5 3:54.9 171 7:49.8

7:37.4 170

7:25.5 170

7:10.7 170

6:35.8 173

1.8 12:26.9 174 6:54.9

Ran to the track, took off the shoes and developed a love for blisters!

7.7 149 1:04:38

(miles) hr time (pace)   (if not a mile)

1.85 144 14:57.5 8:05

barefoot

148 8:39.1

151 8:37.5    I switched directions after this mile, realized that my calves were a little tight - so I tried allowing my heel to land a little sooner (like Saturday's run).  My heart rate dropped (1 bpm) and my pace picked up (1-2 seconds per lap)

151 8:33.7

150 8:25.0

shoes back on

1.85 153 15:25.5 8:20

lap times and hr  (all laps were just over 2 minutes, so add that to the seconds below)

14.5 139

9.7 148

5.8 153

9.1 151

9.3 151

10.6 149

9.0 152

8.6 153

Turn around

9.2 154

7.8 150

9.0 150

7.7 149

6.1 150

7.5 150

6.8 150

4.6 149

 The blisters aren't that big of a deal, a little tender, but I should have plenty of time to heal before the marathon Saturday.

3.1 miles 161/176 21:54.9 

Basketball tonight, but I thought I'd put in a few miles anyway.  Then I had time to make my family whole grain buttermilk waffles and buttermilk syrup!

3.8 166 25:58.2   Short run up the canyon and back (a bit of a taper prior to the marathon this Saturday

1.9 160 13:32.0  (7:18 pace)

1.9 173 12:06.2  (6:22 pace)

Obviously these would both be great marathon paces for me...but 3.8 miles is barely 1/7th of the way :(

5.2 159/174 38:51.5

1.85 to the track.  1.5 (6 laps with 7x100 strides). 1.85 back home.  Light rain, around 50° - nice!

1.85 148 14:01.8 (7:35 pace)

.25 157 1:46.9 - 1 stride

.25 165 1:41.6 - 2 strides

.25 166 1:49.8 - 1 stride

.25 166 149.9 - 1 stride

.25 167 1:40.6 - 2 strides

.25 164 1:59.5 - 0 strides

1.85 166 14:04.5 (7:36.5 pace)

1.9 157/169 14:08.1

.95 151 7:42.3

.95 164 6:25.8

I ran this in a completely different type of shoe that I purchased after the Ogden Marathon (4 weeks ago) in an attempt to switch to barefoot/minimalist shoes.  So this was my first run longer than 12.6 miles since the marathon and in my new shoes - next shoes will be Vibram 5-Fingers!

My goal was to beat the average of my marathons (not including Running From an Angel) of 3:39:12 but I really wanted to beat 3:30 and PR.  It was also a test to see if running marathons 4 weeks apart allows enough recovery time for me, though one could argue that I didn't give it my all in Ogden, since my negative split seems to indicate that I rested the first half.  As a side note, I tried to predict my best possible finish (I came up with something just over 3:28:42) using target heart rate goals, with times per mile starting something like 9:00, 8:40, 8:30, 8:20, 8:10, 8:00, 7:55... finishing most in 7:50 (nothing special, just seemed doable) with my heart rate eventually climbing to 166 in the first 13 miles, then 169-170 in the next 7, 173 after that, and maybe 181 for the final mile, with 167 being the overall average.  I told my wife that 3:28 was the best possible finish.  I was off this after the first mile.

Boring Details (not to me)

26.2 168/185 3:27:06 7:54.27 pace

0.2 154 1:56.6 9:43 pace (the mile markers count down from 26.2 so the first split is at 26 to go)

8:09.9 163 (clearly faster than I had planned, so I thought, "If I do 8 minute miles from her on out, I'll finish at 3:30!")

7:47.8 164 (wasn't supposed to hit this for quite a few miles)

7:52.1 164

8:00.6 164

8:08.2 165

8:05.9 165

7:54.6 165 (at least my heart was following the plan!)

7:51.2 164 (somebody passed me - from my age division I later found out)

7:56.0 165

7:44.1 163

8:13.2 165

7:58.2 163

7:35.7 167 (half marathon time was 1:44:21)

7:50.2 166 (I passed him back, as well as two others, now for the tall man in white shirt)

7:40.8 170 (heart rate went up sooner than expected, but pace didn't change much?)

7:24.1 171

7:47.8 170 (my wife drove by with the kids, turned around stopped and cheered!)

7:43.1 171 (heart rate is still higher than expected)

7:54.8 170 (my family - bros/sis, dad, G-parents - was cheering from up above at Sweet Water Cabin (trailer) Park)

7:54.0 170 (time to boost the HR)

8:01.9 172

7:49.4 173

8:14.0 171 (oh no! I'm slowing down, but have passed a lot of the Halfers...We started at 6:48, they started at 7:40.  I can also still see the man in white, as well as a women in orange that is just ahead of him, and they're also passing people)

8:06.0 173 (I need to pick it up, though I passed two women who placed 2nd and 3rd overall in the women's)

7:42.8 178 (Caught the man in white!  It turns out he is a co-worker who has run Boston, and beat me by a minute in Ogden.  I also passed the women in orange - 1st place female overall)

7:43.2 178 (sprinted after the turn into the park!  Second half was 1:42:45 - negative split!!!  Final 10k was 49:16 - 7:56.77 pace)

If I had finished 26 minutes sooner, I would have been 1st in my AG and 2nd overall!  I'm not sure what my place was overall, they haven't posted times on the internet.

My knee is sore (I've had knee problems since the 8th grade - running has helped a lot, though the races are tough on them, as well as running in the morning if I haven't been training much.)  I had been taking glucosamine for the last 1.5 years, but thought that a true test of barefoot theories would include ditching the glucosamine, so I haven't taken any since the day of the Ogden Marathon.

Official results have posted.  I could have placed 1st (1:26:25) or 2nd (1:34:38) overall if I had run the half.  Oh well!

Light jog, barefoot - slow, on the road.

1.9 146/160 18:38.1 total

.95 143 10:04.9 (10:37 pace)

.95 149 8:33.2 (9:00 pace)

My knee is feeling a little better!

3.1 151 hr 27:03 barefoot!  Still recovering from the marathon, so I took it a little slow.  I may have gone a little too far for my soft feet - 2 new blisters.  The 4 from last week are toughened skin though!

3.1 158/168 23:45  Played basketball last night, knee feels fine - maybe not 100%, but close enough.  This is the longest that my quads have been sore, they're still a little stiff.

8 168/177 57:38.6 total (7:12 pace)  Up the Canyon to Zanavou (sp?) and back

1.8 154 13:52.1 (7:42 pace)

170 7:51.5

172 7:35.1

.2 170 1:35.2 (7:56 pace) - turn around

.2 169 1:32.5 (7:43 pace)

172 6:45.1

174 6:20.2

1.8 174 12:07.7 (6:44 pace)

Knees feel good.  Pace felt good, maybe a little pushed, but overall a nice run.  Made buttermilk pancakes (best yet) for the family...I think they like waking up to hot breakfast, even if they don't like waking up!

2 158/168 16:13.3 Barefoot!

155 8:49.6 Headwind, uphill (a little)

162 7:23.7 Tailwind, downhill (a little)

Should have gone to bed earlier last night, but I was waiting for bread to rise and cook...1:30 am.

13.6 1:39:11 166/175 7:18 pace.  Up the canyon and back.  I wanted my pace for the 1st half faster than my previous marathon pace (7:54) and for the 2nd half I wanted my pace faster than BQ pace (7:17)...

144 8:09.9

0.8 157 6:02.5 (7:33 pace)

164 7:58.6

168 7:37.4

165 7:38.1

2 168 14:57.7 (7:29 pace) turn around - 52:24.2 (7:42 pace for 1st half of run)

168 7:05.0

170 6:57.0

169 6:55.1

170 6:46.5

169 6:36.2

0.8 170 5:30.5 (6:53 pace)

171 6:57.0 - 46:35 (6:51 pace for 2nd half)  There were times in the 2nd half that I felt like I was taking a rest, so mentally I thought I needed to push, but my HR and times were pretty good.  At one time I felt like my legs were tired and it was too far to run this early after the marathon, but it was during the second fastest mile.

After, I made buttermilk pancakes, but I didn't have sour cream so I used strawberry Yoplait - delicious!  Then we drove over the mountain to Eden to get Vibram Five Fingers!!!

Finally, a V5F report!

8.2 154/176 1:01:20 (7:29 pace)

NB-790

1.85 144 14:28.5 (7:49 pace) warm up on the way to LHS track

Vibram 5-Fingers!

.25 131 2:09.2

.25 146 2:01.0

.25 150 1:59.0

.25 153 1:54.1 warm up mile in new shoes! (8:03.3)

.25 159 1:47.2

.25 161 1:39.9

.25 167 1:37.9

.25 169 1:37.5 tempo mile (6:42.5)

.25 157 1:57.7

.25 155 1:50.1

.25 158 1:49.9

.25 159 1:49.4 slower mile (7:31.4)

.25 164 1:41.1

.25 169 1:37.6

.25 172 1:35.7

.25 174 1:33.2 tempo mile (6:27.6)

Barefoot

.25 160 1:52.5

.25 162 1:44.8

NB-790

1.85 154 14:34.3 (7:53 pace) back home

I went to bed late - disappointing because I was excited to get up this morning to try out my new shoes.  But by 5:50, I just couldn't sleep any longer!  It was great.  After the 4 miles in the V5F and the 1/2 mile barefoot, I actually noticed the arch in my NB-790s while running home.  There seemed to be a strange bump in the middle of my foot! 

I thought about doing the full 8 miles in the V5Fs, but decided that I didn't want to push it too hard - I'm not sure how one develops plantars fasciitis, but that is what many non-runners seem concerned about.

B-Ball.  Wore the VFF to work!

5.2 158/183 38:35.1 (7:25 pace)

1.85 151 14:10.2 (7:40 pace) VFF to LHS Track

barefoot 0.25 miles each

152 1:47.3

166 1:42.5

168 1:42.6

170 1:42.7

176 1:29.6

181 1:21.6

1.85 159 14:38.4 (7:55 pace) VFF back home

Moutain Roads, mostly paved for the first run (NB-790s). 

8 157/178 1:07:05  (8:23 pace)

First half - downhill - 4 145 30:05 (7:31 pace)

Second half - uphill - 4 169 37:02 (9:16 pace)

Then my brother-in-law and sister-in-law wanted to go for a run.  Quite steep, up, then down, then turn around.  Wore the VFF, all dirt/gravel road - most distance at one time in these babies!

5.6 172/188 47:16.7

First half - 2.8 166 23:07.5 (8:16 pace)

Second half - 2.8 178 24:09 (8:38 pace)

My longest VFF run!  Same as Thursday's first run + 1.1 mile each half.

10.2 162/184 1:20:55 (8:06 pace)

2.5 151 18:32.6 (7:25 pace) mostly downhill

1.5 159 10:32.9 (7:02 pace) gentle downhill

1.1 163 8:20.1 (7:35 pace) - turn around 37:25.6 (7:20 pace)

1.1 161 8:20.9 (7:35 pace)

1.5 163 11:47.9 (7:52 pace) gentle uphill

2.5 171 23:21.0 (9:20 pace) mostly uphill 43:29.8 (8:32 pace)

In the 2.5 mile stretch, one 1.1 mile stretch averages over 10% incline...

7.5 160/183 57:45.0 (7:42 pace) up Logan Canyon

1.0 151 8:09.5

0.8 159 6:39.5  (8:19 pace) - nice headwind

1.0 161 8:54.2 - nice headwind

1.0 163 8:16.5 - headwind died down - turn around

1.0 154 7:30.2 - slight tailwind

1.0 157 6:45.9 - tailwind

0.8 166 5:10.1 (6:28 pace) - 6 0:25 strides with 0:25 in between

1.0 172 6:19 - 3 0:25 strides with 0:25 in between followed by 1/2 mile in 3:00.

Saturday must have been a killer, my calves were so tight!

The training schedule calls for 8.7 miles today, but I've found that running that far the same day as I play basketball does a number on my knees.  So...

4.0 160/177 30:01.9 total

1.875 151 14:11.2 (7:34 pace)

0.25 165 1:42.4 (6:50 pace)

1.875 168 14:08.2 (7:32 pace)

Evening - Basketball 1:30

"Recovery" day - 3.1 159/171 23:55.4

I must be getting old: getting up the morning after basketball is a little rough.

9.0 167 1:03:18 (7:02 pace) to Milleville Welcome sign.  Fastest I've run this by 42 seconds...

146 7:30 - 0.8 flat, 0.2 uphill - steep

162 7:05.8 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

167 7:23.2 - 0.8 gradual uphill, 0.2 gradual downhill

163 7:05.1 - 0.4 gradual downhill , 0.6 flat to gradual uphill,

0.5 170 3:44.0 - 0.5 gradual uphill to flat 7:28 pace - turnaround (32:48 - 7:17 pace)

0.5 169 3:25.4 - 6:50.8 pace

171 7:07.0

174 6:38.9

178 6:55.0

175 6:23.2

14.5 168/189 1:43:49 (7:10 pace)

144 7:27.9 0.8 flat, 0.2 uphill - steep

160 7:02.3 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

166 7:18.2 - 0.8 gradual uphill, 0.2 gradual downhill

165 6:55.9 - 0.4 gradual downhill , 0.6 flat to gradual uphill,

0.25 171 153.0 - gradual uphill to TOU 20 Mile markflat 7:32 pace

170 7:13.4 - 0.5 gradual uphill, 0.5 gradual downhill

169 7:05.5 - 0.7 gradual downhill to flat

171 7:17.7 - flat to slightly uphill - turn around (52:13 - 7:12 pace)

172 6:51.8

173 7:09.2

173 7:09.1

0.25 1:43.6 (6:54 pace)

171 7:15.1

172 6:53.4

174 7:31.3 - took the downhill slow in the end of this mile and beginning of the next

168 7:02.5 (51:36 - 7:07 pace)

The bottom of my left foot seems bruised, otherwise this run would have been in VFFs.

8.25 166/182 59:15.1  To LHS Track, 4.25 (3.75 at LT - supposed to be, anyway) then back home with a small detour - 7:11 pace

1.875 147 14:29.0 (7:43 pace)

0.25 HR time

157 1:44.6 - test run at 6:58 pace

166 1:43.0

170 1:39.9

172 1:42.1

171 1:43.9 - 1.0 in 6:48.9

174 1:39.5

175 1:40.1

176 140.4

174 1:44.1 - 1.0 in 6:44.1

176 1:40.8

176 1:40.2

178 140.5

177 1:43.2 - 1.0 in 6:44.7

178 139.2

179 1:40.6

178 1:39.4

180 1:35.0 - 1.0 in 6:34.2

2.125 167 16:09.4 (7:39 pace)

Evening - 2 mile hike to Coldwater Lake (more like a very large puddle) in the Wellsvilles, with Nikell on my back!

3.1 155/183 23:11 (7:29 pace)

Easy - Basketball tonight!

3.1 157/172 23:35.8 - recovery day.  I suppose that felt well enough to run more miles, but after basketball, I don't feel like waking up until I don't have time to run much further.  I'm wondering how many miles basketball should count for - 1:30 hours, a good 1:10 that I'm sweating much more than I ever do while running...

9.65 165/184 1:06:55 (6:56 pace)

1.875 mile warmup, then 3x1 mile at 6:20 with 0.25 rest at 8:00 after each, then 2 miles barefoot and 1.875 warmdown.

1.875 146 14:13.5 (7:35.2 pace)

1st mile 0.25 splits

163 1:34.8

174 1:35.1

177 1:33.5

179 1:32.2 - 6:15.6!

Rest 170 2:01.8

2nd mile 0.25 splits

170 1:34.3

179 1:33.9

180 1:35.9

180 1:34.1 - 6:18.2!

Rest 172 2:04.1

3rd mile 0.25 splits

172 1:35.5

180 1:34.6

1:81 1:35.3

182 1:31.9 - 6:17.3!

Rest 173 2:05.4 - take off shoes

0.25 splits (0.5 on track, 0.5 on football field - mini figure 8s with tight turns at the end-zones, repeat)

157 1:59.6

161 2:02.1

165 1:38.2

173 1:37.5 - 7:17.4

165 1:52.1

165 1:55.1

168 1:39.9

170 1:34.9 - 7:02 - put shoes on

1.875 166 13:20 (7:06.7 pace)

Clearly, running barefoot on the track causes me to slow down (7:48.9 mile) - blister prevention - resulting in a lower HR.  But barefoot on fake grass without pushing too hard, even with tight turns results in better times (6:30.5) at the expense of heart beats.  Hopefully, with the VFFs, I'll get the better times on the pavement!

4.0 153/167 29:42.1 - up the canyon - easier day after intervals yesterday and before the weekend long run.  I haven't run a lot of Fridays in my marathon training - 14 times in the last 55 weeks, 5 of which I didn't run Thursday or Saturday, 5 of which I only ran Thursday or Saturday, and 4 that I ran both Thursday and Saturday...

2.0 151 16:04 - up the canyon into the wind (8:02 pace)

2.0 157 13:38.1 - down the canyon with the wind (6:49 pace)

The second 2 miles are quite encouraging, after a 2 mile warm up, going down the canyon with the wind, faster than marathon pace, my heart rate stayed relatively low!  A similar pace on Monday, on the track without wind, took my HR up into the 160s and 170s in 2 miles after a 2 mile warm up.  I guess that it is a bit exciting to think that I could really meet my goal of BQing in the TOU marathon - maybe...

Longest run in VFF, and only one casualty - at 14.25 miles, I landed with a rock right in the middle of the ball of my right foot (my good foot); It felt felt like something burst and a hot,wet sensation ran across the bottom of my foot and up the sides - I kept looking down to see if my shoes was becoming saturated with blood.

Up the canyon and back.  I wanted my pace for the 1st half faster than my previous marathon pace (7:54 - but for some reason I though it was 7:56 so that's what I was shooting for...) and for the 2nd half I wanted my pace faster than BQ pace (7:17).   So 15.6 miles in 1:58:25.8 (7:35.5 pace) was the target with 1/2 splits of 1:01:37.2 and 56:48.6

15.6 163/178 1:53:40 (7:17 pace! - That's BQ pace!)

(dist) hr time (pace)

145 8:26.3

(.8) 156 6:18.9 (7:54)

163 8:21.7

162 8:04.6

161 7:51.6 - ran about .1 miles while talking to another runner who was trying to find the canyon where TOU starts...

159 7:44

159 7:48.8

164 7:23.4 - sprinted the end of this mile trying to hit my incorrect target of 1:01:53.  Actual time to 7.8 miles was 1:01:59.  Also, the sprint made my turn around a bit of an overshoot, but in 15.6 miles, what's a few more yards???  Average pace was 7:57.

162 7:19.0

164 6:52.9

165 6:51.3

167 6:39.6

170 6:24.8

174 5:59.6

(0.8) 176 4:58.0 (6:12.5) - in the middle of this I stepped on the rock - no blood or blister...

175 6:35.7 - 51:47 split, with a 6:38 pace!

Up the canyon, since down the road is closed due to the landslide just west of me...

8.0 166/180 57:06.9 (7:08 pace)  1.8 mile warm up, 20x1 minute with 30 second jog between (last rep was 2 min), 1.8 mile warm down.

145 8:18.0

0.8 156 6:18 (7:52 pace)

172 7:36.0

175 7:19.1

0.2 174 1:30.8 (7:34 pace) - 31:01.9, 7:45.5 pace turn around.

0.2 174 1:21.1 (6:45 pace)

175 6:27.5

174 6:11.8

0.8 168 5:26.7 (6:48 pace) - warm down???

166 6:37.9 - 26:05.0,  6:31.25 pace for 2nd half

4.0 158/171 28:50.0 (7:12.5) pace - up the canyon and back

2.0 153 15:47.1 (7:54 pace) - turn around

2.0 164 13:02.9 (6:31 pace)

10.0 164/173 1:11:13 Up the canyon to 3rd Dam

8:07.6 152

0.8 157 6:22.8 (7:58.5 pace)

161 8:21.6

162 7:51.6

163 7:34.1

0.2 163 1:23.2 (6:56 pace) - turn around @ 39:41 (7:53 pace)

0.2 158 1:20.6 (6:44.5 pace)

165 6:35.3

164 6:17.5

170 5:56.6

0.8 171 4:57.2 (6:11.5 pace)

171 6:25.0 - 31:32 2nd half (6:18 pace)

8 mile hike to Naomi Peak from Tony Grove Campground in VFFs

Up the canyon to mile marker 469

1st half Target Time 1:09:31 (7:54 pace) - Actual - 1:10:05 (7:58 pace), though if I count the first mile as a warm-up, then I did average 7:54 for the rest of the 1st half.  Target for the 2nd half was 1:03:04 (7:10 pace) - Actual - 60:55 (6:55 pace).

Total 17.6 162/173 2:11:00 (7:27 pace)

149 8:35.1

0.8  159 6:31.1 (8:09 pace)

163 8:28.1

162 7:58.7

159 7:48.6

158 7:49.6

157 7:46.4

160 7:41.2

161 7:26.5 - 1:10:05 (7:58 pace)

160 7:03.8

163 6:59.0

165 6:58.0

167 6:50.6

167 6:54.8

167 6:53.1

167 6:40.6

0.8 169 5:30.2 (6:53 pace)

170 7:05.0 - 60:55 (6:55 pace)

10.25 165/183 1:12:47 (7:06 pace).  Plan:  Warm up - 5 miles at LT (6:42) with 0.25 mile rest between - Cool down

2.125 146 15:58.1 (7:31 pace)

0.25 splits

132 1:39.4

172 1:36.5

174 1:38.6

174 1:39.0 (6:33.5)

164 2:05.8 rest

167 1:41.0

175 1:39.9

177 1:37.5

179 1:37.1 (6:35.5)

169 2:01.1 rest

170 1:41.6

177 1:39.5

178 1:39.1

180 1:35.2 (6:35.4)

171 2:03.4 rest

172 1:38.9

181 1:35.0

181 1:37.3

181 1:36.6 (6:27.8)

172 2:04.0 rest

171 1:42.1

177 1:40.1

179 1:39.0

179 1:36.8 (6:38.0)

2.125 162 15:44.6 (7:25 pace)

4.75 157/183 35:06.0 (7:23 pace) Total.

1.875 146 14:58.5 (7:59 pace)

Barefoot 0.25 mile

162 1:41.5

173 1:32.9

178 1:29.0

180 1:25.2 - (6:08.6 total)

Shoes back on

1.875 161 14:04.8 (7:31 pace)

Basketball 1:30

Easy 6.0 152/163 50:34.9 (8:26 pace).  I decided that my easy days should probably be more miles slower, rather than less miles faster...  I hope it's better for my race time.

Out                                        Back

142 9:15.6                             156 7:51.5

0.8 153 6:59.3 (8:44 pace)     155 6:06.7 (7:38 pace)

156 9:24.9                              153 7:36.7

0.2 154 1:44.5 (8:42.5 pace)   152 1:35.5 (7:57.5 pace)

turn around  

9.75 164/175 1:11:12 (7:18 pace).  Warm-up, 6 miles at 6:57 - target, warm-down.

1.875 146 15:21.4 (8:11 pace)

0.25 splits

156 1:47.1

164 1:43.8

167 1:41.9

169 1:43.8 (6:56.6) - switch directions after each mile

168 1:45.4

169 1:44.5

168 1:44.5

170 1:43.0 (6:57.4)

171 1:42.7

171 1:42.0

171 1:44.6

170 1:44.3 (6:53.6)

170 1:46.0

171 1:43.1

172 1:41.7

171 1:44.0 (6:55.8)

172 1:44.9

173 1:41.0

172 1:44.2

171 144.2 (6:54.3)

172 1:40.5

174 1:42.7

173 1:43.2

172 1:43.6 (6:50.0)

1.875 166 14:24.1 (7:41 pace)

18.35 162/173 2:14:23 (7:21 pace) - My wife got up early to set blankets out for the parade, so I had her drive me to the TOU 1/2 start.  I followed the TOU full course to mile 24 then ran home.  Where there were mile markers, I tracked mile times...

0.14 1:22.0 126

7:55.2 144

7:45.5 154

7:41.6 158 - The first 7 miles is downhill.  I was on my toes for the first 3 miles, then relaxed and my time dropped!

7:04.2 159

6:52.7 162

7:00.6 161

1.84 12:48.3 164 - TOU 1/2 8 mile mark

0.58 4:11.2 164 - TOU 16 mile mark

7:04.1 163 - TOU 17

6:58.2 164 - 18

7:24.6 165 - 19

7:15.0 165 - 20

7:08.6 166 - 21

7:28.3 166 - 22.  I hope my times in the TOU marathon are this good for 19-24!

7:27.6 168 - 23

7:34.8 167 - 24

0.58 4:25.8 165

1.18 8:55.6 168

12.01 159/171 1:31:20 total

8:09.1 146

7:51.5 157

7:41.0 162

7:20.9 157

0.25 1:58.3 164

7:47.5 160

7:38.9 162

7:15.0 159

2.0 14:45.0 159

7:33.6 162

1.76 13:19.2 163

I'm thinking that I need to work a little on my form, 40 miles a week in VFFs makes my legs (lower) pretty tired for quite a few hours after my runs these days...

10.01 1:09:43 169/180 (6:58 pace) total

7:19.9 148

7:20.6 162

7:06.5 169

6:34.2 168

0.25 1:47.0 176

6:44.0 173

6:54.8 174

6:52.1 176

7:53.1 173

1.76 11:11.0 174

Recovery Day 6.2 46:48 162/171

8:26.6 150

0.8 6:19.9 161

8:15.1 166

0.3 2:27.9 164

0.3 2:15.0 161

6:30.6 162

0.8 :32.2 164

7:00.6 160

20.0 153/165 2:38:08 (7:54 pace) Up the canyon and back.  I was trying to keep my effort at a conversational pace... After halfway I targeted 7:30 miles so my average would be 7:54 (pace of last marathon)

1.8 148 15:10.3

8:46.5 157

8:26.6 156

8:17.2 152

8:10.1 153

8:06.8 154

8:03.1 154

7:58.9 152

8:21.5 151

0.2 1:40.8 150 then turn around - 1:23:01

0.2 1:30.9 135

7:32.2 148

7:24.9 152

7:40.9 153

7:42.1 152

7:35.7 155

7:26.1 157

7:25.2 159

7:00.6 161

0.8 5:49.7 161 I ran into a guy from work who ran with me the last 1.25 miles (we chatted = conversational pace

7:57.8 152 - 2nd half was 1:15:07 - average was 7:30.7 so chatting made me miss my goal by 7 seconds, but maybe I'll do what the guy from work does (carry a water bottle, some fruit snacks and granola bars - 20 miles was a long run with no food or water!)

10.01 155/168 1:16:52 (7:41 pace)  Worked on cadence - about 188-190/minute... Ran a little slower than I would have liked, but I've run 58.22 miles in the last 6 days - 3.4 more than I've ever run in any 7 day period (last October)...

8:25.1 138

7:56.1 149

7:48.8 157

7:28.5 155

0.25 2:03.9 161 turn at TOU 20 mile marker

7:45.9 157

7:51.5 151

7:32.5 162

2.76 20:00 159

5.0 36:30.7 160/173.  To track in VFFs, barefoot at track - 1.25 miles, VFFs home.

1.875 13:59.8 152

0.25 1:47.2 154

0.25 1:44.1 166

0.25 1:43.3 168

0.25 1:39.8 170

0.25 1:39.8 172

1.875 13:56.7 165

Total Mileage in the last 7 days - 63.23 (most ever for me, by more than 8 miles!)

6.2 44:50.5 167/179 - up the canyon and back, rest day (after basketball last night!)

1.0 8:08.0 153

0.8 6:03.4 167

1.0 7:50.9 175

0.3 2:20.2 175 - turn around - 24:22.5

0.3 2:04.5

1.0 6:12.3169

0.8 5:14.2 167

1.0 6:56.9 164 - 2nd half - 20:28.0

New route - up the canyon to the nature trail, then I actually ran along the trail!

7.2 55:13.2 156 total

1.0 8:16.1 146

0.8 6:05.0 154

1.0 8:50.5 158 (not really sure of the distance here...)

0.8 6:59.1 155 (not really sure of the distance here...) - turn around

0.8 6:05.4 152 (not really sure of the distance here...)

1.0 6:52.5 159 (not really sure of the distance here...)

0.8 5:17.1 163

1.0 6:47.5 165

I took food on my run (the first time this year) - 16 oz. of Gatorade and 2 granola bars (I even drank some of the Gatorade - 12 oz.)  It was cold and rainy the whole time (from 6:40 'til 8:41).  Towards the end of the run, I noticed that my feet (mostly the left) were slapping the ground.  I tried to correct it, but for the life of me, I couldn't seem to make a difference.  I figured out what the problem was when I got home - I was freezing!  I felt fine, but was red all over (I ran without a shirt...)  I showered but had the water pretty cold, but it felt good - that's when I realized how cold I was, so I bathed - I couldn't gage the temperature at all with my feet.  At one point I had it an straight hot (which I never do cause it's too hot!) but it felt just fine.  No lasting effects, I'm just explaining the foot slap...  I think that the cold weather kept my HR low!

20.0 2:01:26 154/171 (7:31.6 pace) total- up Logan Canyon

8:52.0 142

0.8 6:38.1 140

8:30.5 154

8:17.4 152

8:14.8 149 - stashed the Gatorade so the middle 6.4 miles could be marathon pace

7:08.0 156

6:59.9 165

6:50.9 168

0.2 1:22.8 169 - turn around .2 miles after mile marker 468

0.2 1:25.0 165

7:04.8 165

7:06.0 161

6:57.2 163 - - end of MP miles (7:01 pace)

7:36.4 146

7:24.6 149

 7:15.6 148

0.8 5:58.6 105

7:44.3 148

8.0 58:19.2 160/175 (7:17.4 pace) Total

1.875 14:08.1 145 to track (7:32 pace)

17 0.25s with 3/4 at 6:40 and 1/4 at 8:00

1:45.9 156

1:46.7 160

1:45.9 161

1:49.1 160 (7:07.6)

1:46.1 162

1:43.5 166

1:48.2 166

1:49.0 163 (7:06.8)

1:44.4 166

1:43.5 168

1:44.7 169

1:44.0 169 (6:56.6)

1:45.1 169

1:42.9 169

1:45.5 169

1:44.6 170 (6:58.1)

1:40.8 171

1.875 14:21.1 163 back home (7:50 pace) - waited for traffic and stopped to pickup a nickel and a quarter - my kids are going to be rich (or at least excited...)

I intended to take it easy, but something about heading into the wind makes me push...

6.2 43:11.0 167/181 (6:58 pace) Total

7:53.8 150 - very strong headwinds...

0.8 5:54.0 166

7:45.9 172 (this may be the fastest that I have run this mile - from mile marker 462 to 463)

0.3 2:13.4 172 - turn around - 23:47.0 (7:40 pace)

0.3 1:57.6 170

5:37.9 177 - ran hard this mile, then eased off.  I wanted to see what I could do going downhill.

0.8 5:19.8 169

6:28.7 172 - 2nd half 19:24 (6:15.5 pace) - downhill with tailwind

10.5 1:16:10 167/177 (7:15 pace) Total.  Warm up 1.875, 7 @ 6:45 (target - average mile was 6:46 for the 7 miles...), warm down 1.875.

Actual Times

1.875 14:53.5 148

1/4 mile splits

1:41.3 161

1:42.1 168

1:41.5 168

1:42.2 170 - 6:47.1

1:43.3 170

1:40.5 171

1:40.0 174

1:42.2 172 - 6:46.0

1:42.9 172

1:43.1 172

1:42.6 172

1:42.7 173 - 6:51.3

1:42.5 173

1:42.6 173 - turn around

1:44.5 173

1:41.8 173 - 6:51.4

1:41.0 174

1:40.5 174

1:42.0 174

1:39.7 175 - 6:43.2

1:40.9 176

1:41.2 175

1:41.1 175

1:41.2 175 - 6:44.4

1:40.6 175

1:40.5 175

1:39.9 176

1:38.2 177 - 6:39.2

1.875 13:53.5 170

5.5 44:58.1 153/166 Rest Miles total

1.875 14:49.6 146

1/4 mile splits

1:57.6 149

1:57.5 153

1:58.9 155

1:58.9 155 - 7:52.9

1:50.8 158

1:50.0 161

1:51.4 160

1:52.2 159 7:24.4

1.875 14:51.2 159

Today was supposed to be a long 21.6 miles.  I woke up at 4:30 so I decided to eat breakfast then go back to sleep.  Unfortunately, I was working an a computer (jailbreaking some phones) and was wide awake by the time my breakfast was gone - so I decided to do a race day simulation to figure out what I can eat/drink before a race.  By 7:00 it was raining very hard and was cold, so I kept working at the computer.  As the day went by, I got a few things done and finally decided the weather was perfect.  Unfortunately, 3 minutes from my house, my lower left calf was quite irritated, so I turned around and hobbled home.  It had been a little sore Friday between the musle and achilles, in a distinct horizantal line, but I hoped that it would be OK.  I guess I'll take a few days off.  It's too bad - I was averaging 45 miles the past 5 weeks and only needed 14.2 miles to complete the same this week.  My training has never been so consistant and the worst part is I can't think of how it got 'injured'...

2.56  - went out slow, took it easy, felt a little 'irritation', nothing like Saturday but turned around anyway.  As I got closer to home, I felt good and considered running to the track, but just before I passed my house, I felt a little 'iritation' again, so I called it quits...

2.5 20:39.4 155/170 total

8:28.0 150

0.28 2:22.1 163

0.28 2:10 155

7:38.5 158

5.75 43:56.1 155/169 LH Track

1.875 14:17.0 147

1/4 splits (2 miles total)

1:52.0 153

1:53.0 156

1:52.3 157

1:52.1 159 - 7:29.5

1:53.1 155

1:49.3 161

1:50.0 163

1:52.1 161 - 7:24.5

1.875 14:45.0 160 back home

Possibly a good distance - maybe a little too far, we'll see how the calf is tomorrow.

6.0 42:46.9 163/181to track, 2x1600, 1 lap rest, home - still testing the calf...

1.875 14:10.5 147

1/4 splits

1:44.7 155

1:40.9 166

1:38.6 171

1:39.2 174 - 6:43.4

1:54.2 168 - rest

1:44.6 170

1:37.0 173

1:35.9 178

1:34.1 180 - 6:31.6

13:27.0 174

I guess that my leg felt fine (no problems after yesterday's run), though I did stop to stretch twice and a couple times wondered about the wisdom of running but never felt too much discomfort.

20.0 2:32:06 163/180- up the canyon 5 milles ald back, twice.  Pace 7:36

8:21.5 148

0.8 6:26.1 159

8:24.9 162

8:05.6 163

8:00.9 161

0.2 1:28.0 157 - turn around

0.2 1:23.8 152

7:23.6 155

7:05.9 160

6:41.9 162

0.8 5:30.2 164

7:05.6 132 - turn back to the canyon - 1:15:59

8:00.0 160

0.8 6:21.9 166

8:23.1 170

7:53.5 169

7:45.0 168

0.2 1:23.5 168 - turn around

0.2 1:21.0 165

7:15.1 166

7:16.2 166

7:13.4 167

0.8 5:43.9 173

7:31.5 173 - second half 1:16:07

9.375 1:03:13 168/187 - Attempted Yasso 800s, which means 10 (I think) but my knee said to stop at 6 and I listened!

1.875 14:04.9 152 to track

800m 3:04.6 175(183)

600m 3:07.2 165(162) rest

800m 3:03.5 180(185)

600m 3:10.2 168(162)rest

800m 3:05.7 180(186)

600m 3:15.5 168(159)rest

800m 3:01.6 180(187)

600m 3:15.1 167(161)rest

800m 3:06.7 179 (186)

600m 3:11.6 171(167)rest

800m 3:02.9 181(186)

200m 1:07.4 177(165)

1.875 13:33.2 170

Numbers in () are heart rates at the end of the 'lap' - preceded by average.  My average800 was 3:04.2.  I only did 6 and my rest between each was longer than it was suppose to be (average 3:12), so I don't think that this correlates to a 3:04:12 marathon time + 7 or 8 minutes, but here's hoping...

By the time I got home, I was glad I only did 6, me left knee may pay today.  I wore NB MR790s 'cause my feet are a little sore from 20 miles in VFFs (from slapping the ground the last 3-4 miles.  The shoes seem a little heavy (even though they are very light) compared to the VFFs but the softer sole makes it a little easier on my feet, but the impact seems to transfer to my knees...

4.0 29:32 162/172 Canyon - easy

8:21.5 151

7:50.6 165

6:35.2 165

6:44.6 168

8.0 59:02.1 167/180 (7:23 pace) up the canyon

8:24.5 151

0.8 6:24.1 163

8:20.0 170

7:46.0 171

0.2 1:40.1 171

0.2 1:31.6 166

6:45.6 166

6:22.0 171

0.8 5:11.2 175

6:36.9 176

6.0 46:42.1 154/168 - taking it easy...

1.875 15:02.6 146

1/4 splits

1:55.5 148

1:54.9 153

1:53.5 155

1:54.5 157

1:54.8 158

1:51.4 160

1:50.8 161

1:52.7 161

1:53.9 160

1.875 14:37.5 160

13.1 1:25:37.2 176/189  6:32 pace (last year was 6:52)  This race went well (as well as I could have expected).  I wanted to PR (previous best was 1:30:03) and hoped to get close to 1:25:00.  I started out close to the front, maybe a little ahead of my pace plan, but it turns out that most everyone else did too.  People passed me right at the start, but I passed most of them eventually.  I thought that the first mile was too fast, but it was on target for my average pace - so I stuck with it.  I guess that has worked for me in the last two races, start out faster than planned, but keep a steady pace the whole race...  Three aid stations - 3, 6, 9, and 11; two sips of Gatorade at each and a cup of water over my head at the last three.

6:30.5 164

6:32.9 176

6:29.2 178

6:34.2 178

6:26.9 176

6:23.1 175 - prior to here, I didn't pay much attention to passers - I was focusing on my form in the VFFs - in the next mile my feet fell into a comfortable motion.

6:20.7 176 - passed by a female who had a support vehicle that she wasn't happy with in the 9th mile

6:29.0 177

6:34.6 177 - passed 2 people

6:33.3 176

6:47.6 177 - last half was uphill

7:10.2 176 - uphill mile - passed a few people

6:17.0 179 - picked off another and tried catching the next guy, but heard me and picked it up

0:28.0 183 - almost caught the guy in front - the crowd told him to hurry - he thanked me for the blisters! 4:40 pace?

4.5 miles after, running with my dad, running in my sister and my mom.  It was my dad and sister's first Half and second race (they did a 5k on the 4th of July).  It was great.  I also had a brother run it - both he and my mom did it last year too!

4.0 31:03.1 157/169 total - jog up the canyon, taking it easy before basketball tonight

8:33.1 149

8:10.4 160

7:06.8 159

7:12.9 163

6.2 45:33.9 165/178 - up the canyon

8:11.4 149

0.8 6:05.6 164

8:02.1 170

0.3 2:21.9 170

0.3 2:01.0 172 - two 25 second strides

6:34.8 168 - 7 25 second strides

0.8 5:29.8

6:47.4 - 5 25 second strides and final 63 seconds in stride...

4.0 32:51.1 156/170 - Up the canyon barefoot.  Yesterday, my legs didn't seem to recover from my run until about 5:00 pm - tired and dead all day.  Today I decided to hold myself back by going barefoot; only one blister that I know of!

8:34.6 150

8:17.5 163

7:51.6 156

8:07.4 156

6.2 49:53.4 153/165 - canyon

8:29.6 146

0.8 6:33.9 155

8:43.6 160

0.3 2:34.6 159

0.3 2:24.2 150

7:44.5 144

0.8 5:54 153

7:28.5 158

17.6 2:25:51 155/168 - up the canyon to mile marker 469.  Took it slow, hoping my legs would be able to recover from last weeks race...  I ran in VFFs 'cause running in the NB MR790 seemed to cause my left arch to have a little grief.  I ran on the balls of my feet the whole time - no foot slap, but by Sunday, my calves were very tight!

9:38.2 139 - started out really slow, eating a yogurt granola bar left over from the Bear Lake Marathon.

0.8 7:05.4 149

9:15.0 156

8:38.9 154

8:42.1 150

8:28.8 149

8:28.6 151

8:34.7 153

8:27.0 153 - 1:17:18, 8:47 average up the canyon, ate a granola bar here...

8:06.9 150

7:59.1 156

7:54.9 158

7:51.1 160

7:41.2 161

7:33.4 164

7:26.9 163

0.8 6:04.9 166

7:54.5 165 - 1:08:33, 7:47

7.56 56:07.4 156/181- in Plain City

2.0 15:10.9 148

<0.25 1:42.2 150

<0.25 1:44.2 145

7:41.5 154

0.5 3:51.9 156

0.5 3:50.0 157

7:38.3 158

2.0 13:53.5 166 with 4 40 second strides and 3 30 second strides

? 0:34.8 173 - one last stride 

4.0 28:54.9 161/171 - up the canyon, rest the day after basketball

8:10.9 150

7:35.5 164

6:32.8 165

6:36.6 169

7.25 52:21.6 164/181 - LH Track, 3x1600m

1.875 14:17.9 147

1/4 mile splits

1:34.3 166

1:34.9 175

1:33.9 177

1:35.0 178 - 6:18.1

2:15.4 157 - rest

1:38.1 165

1:35.9 177

1:37.2 178

1:36.0 179 - 6:27.2

2:20.7 157 - rest

1:35.8 165

1:38.3 177

1:38.1 177

1:33.0 179 - 6:25.2

1.875 14:17.0 167

4.0 30:15.6 155/170 - short day

8:27.4 147

7:59.9 156

6:53.9 155 - two 30 second strides and two 40 second strides

6:54.5 163 - two 30 second strides and two 40 second strides

 1:35:26 164/177 - up the canyon, last 'long run' before the big race!

8:22.1 151

0.8 6:25.2 161

8:34.8 167

8:18.0 166 

8:11.9 164

8:08.7 166

0.4 3:14.5 160 - 51:15.2 1st half 8:16 pace

0.4 3:16.1 162

7:15.9 163

6:58.0 165

7:02.5 163

6:48.9 166

0.8 5:35.2 167

7:14.2 169 - 44:11 2nd half 7:08 pace

I feel pretty good about my time.  I've decided to run the TOU Marathon in my NB MR790s, they are certainly easier on my feet.  My knees and hips will probably will probably pay the price the days after the race, but I'm thinking that is better than my feet slowing me down the last 10 miles...

2.0 16:09.8 151/167

8:44.5 146

7:25.2 158

After a week of being down with the flu, I felt good enough to put in a couple miles before the marathon tomorrow.  In the 16 weeks before this week, I averaged 38.8 miles.  Last year, in the same 16 weeks, I averaged 24.0 miles.  I hope this one week of the flu doesn't negate the additional training for tomorrow's race!

26.2 3:24:04.9 175/183 - Great considering the past week, not so great considering the 16 before.

This race started out well enough, the first four miles pretty much on target for a BQ with a 7:14 pace, but in the third mile, my legs did feel a little sluggish.  I thought "It's just because I haven't run much all week, I'll find a rhythm!" 

Miles 5-9 were a little slow, averaging 7:36, included a short POP break (they had brand new bottles of hand sanitizer!)  In these mile my younger brother Travis passed me as well as a co-worker Adam from my previous job (who I also went to high school with) who beat me in Ogden by 12 minutes.  We had chatted before the race - Adam was shooting for 3:30, though Ogden was 3:23, and Travis was shooting to improve from last year - we bonked at mile 17 and he ended with 3:51 or so.  I tried to keep them in my sights, but by mile 9 or so, I couldn't see them. 

Miles 10-16 went pretty well, though I think mile 10 was short and 11 long, averaging 7:16.  I crossed the halfway point over a minute behind Travis and Adam - who were still together - and 2 minutes behind my GOAL time.

Miles 17-18 weren't too bad (7:39.5), the I started to cramp up a bit right before the 17 mile marker.  My family and a couple friends were at the Maverick to cheer me on - they apparently thought I didn't look so good, energy and form?

Miles 19-20 are the uphill miles so I don't feel so bad about the 8:11 average, especially considering the cramping.

Mile 21 was downhill, unfortunately, I didn't have much in me to take advantage of this, so 8:00.4 was what I ended up with.

Mile 22-26.2 were a little rough, but interesting.  My average pace was 8:57, but it was only that good because I caught up with Adam.  I was so tempted to walk for a minute just when Adam came into view.  This is the same place that I had 'died' last year, but seeing Adam 40 yards ahead of me gave me a new goal for the race - beat Adam!  So I kept running.  For 2 miles he would surge ahead and it was all I could do to not let him out of sight, but as I reeled him in I considered passing him, but didn't want to expose my 'hand' and I didn't think that I could hold him off.  And then there was the cramping...  I don't know what it is about TOU, but I run out of electrolytes, bad!  My wife was at the top of the hill just before the 24 mile marker - an inspiration to say the least.  She ran me down the hill and update me on Travis' position, 4 minutes ahead.  Just after the aid station, a small group passed and I thought "Now is the time..." so I went with them, passing Adam.  I held on to the lead, glancing back at each turn and a couple times along 100 East.  At each of the turns, he was in sight, but by the time I got to Center Street on 100 East, I couldn't see him.  I tried to finish strong, but didn't have a sprint in me.

In the finishers corral, Adam said "That's what I get for trying to keep up with you in the beginning."  Travis was in much better shape after the race this year than last - he beat me by 2 minutes and 30 seconds.  I was a little worse than last year (I don't think it was noticeable to anyone, but eating made me sick)  The massage was a great way to wait for my mom to come in - beating her 1st marathon by 5 minutes at 5:17:04.

 The End

That was the end of the race report.  For those who may have read this far but don't like excuses, stop reading now.  For my sake, here's the full explanation of the race.

Tuesday or Wednesday of last week, I started getting the flu - I distinguish the flu from a cold by my hunger level: when I get the flu, I get hungry an hour after eating.  Figuring this means my body needs more fuel, I started taking more food to work.  By Friday, I had a mild sore throat, worse on Saturday.  Sunday I didn't feel so good, skipped church, staying home with a sick daughter, but felt OK by mid-afternoon until I ate some Taco Soup - that did me in an hour and a half later.  I took it easy Monday though a bowl of cereal before bed was too much for my stomach.  I felt alright Tuesday (in fact I played basketball and it went just like it normally does).  Wednesday I decided it was time to run again - sort of.  I took my 7-year old for a 2.5 mile run walk, averaging 13 minute miles.  By the time we got home, an hour and a half after dinner (Tacos) I was ill.  Thursday was fine.  Friday, when I woke up, I finally felt good!  I ran 2 miles and suddenly had a little hope for the race - which is probably why I couldn't sleep that night, 2 hours.  I thought that I was better.  A friend had invited us over for dinner after the marathon.  He is half Mexican and makes amazing - you guessed it - tacos.  An hour and a half after dinner I realized that I am still not over the flu...

 I put in an average of 38 miles in the 16 weeks before race week this year - that's 13.6 more than last year.  Travis put in around 25 the weeks he ran, but had quite a few weeks with no runs...  His training this year wasn't nearly as good as last year.  He runs on guts, and I run on training.  I beat him in the half by 2 minutes (1:25:31 to 1:27:30).  We both figured I would lose him and probably beat him by 15 minutes.  Then I got sick...  I guess that's all part of the experience.  I am pleased with the results, considering the past week.  I am disappointed with the results considering the 16 before...

5.0 36:24.7 167/181 - Track

1.875 13:49.0 155

0.25 1:58.5 159

0.25 1:50.2 167

0.25 1:49.3 170

0.25 1:45.0 173

0.25 1:42.4 175

1.875 13:30.2 177

Felt good to run, - I thought my HR was really high (but it wasn't really) and my quads felt like they were working hard!

5.8 41:25.6 169/181 up the canyon

8:01.2 152

0.8 6:24.9 166

8:00.4 175

6:28.0 174

0.8 5:25.9 175

7:05.2 174

Still felt like a hard work out... 

6.35 45:21.6 170/183 in Plain City (flat).  First 3 fast, last 3.4 slower.

2.0 13:36.3 162

6:35.2 172

7:44.4 172

2.0 14:43.0 173

0.35 2:42.6

6.2 46:45.5 164/191 up the canyon

8:18.1 146

0.8 6:09.2 158

8:10.6 168

0.3 2:25.7 168

0.3 2:16.1 167

6:55.9 167

0.8 5:32.1 173

6:57.6 175

4.0 30:02.9 158/179

7:55.0 141

7:41.3 155

7:33.5 167

6:53.0 170

6.0 45:01.8 165/186 - to Track

2.0 16:01.9 150

6:38.3 173? - Track

6:38.1 182 - Track

2.0 15:43.4 172

11.0 1:23:02 174 187 - to Spring Hollow Camp Ground - really to the pavement at the top side of 3rd Dam.  I really don't know how far the "3.75" miles were...

7:54.9 153

7:20.1 167 

3.75 28:38.5 175

3.75 25:54.0 178

6:32.5 178

6:42.0 181 

4.0 31.16.7 155/170 - Canyon

8:52.5 142

8:12.0 158

7:07.6 156

7:04.6 166

8.0 1:01:21 161 175 - Canyon

8:40.5 139

0.8 6:33.9 153

8:24.1 163

7:58.2 167

0.2 1:39.8 162

0.2 1:36.2 162

7:11.6 163

6:46.9 166

0.8 5:31.9 170

6:58.1 172

6.2 45:55.9 167/183

8:17.9 146

0.8 6:26.5 164

8:17.2 171

0.3 2:25.1 170

0.3 2:12.3 167

6:33.6 169

0.8 5:07.9 176

6:35.2 180

4.0 31:00.1 162/173 Canyon (After about 2 weeks off - 1st Saturday I was finishing the Kitchen (no long run) the next weekend included two all-nighters driving to and from Medford for a nephews missionary 'farewell')

8:32.3 146

7:41.5 165

7:16.0 168

7:30.2 170

4.5 38:01.0 162/182 - trail above university

8:41.5 144

0.25 2:00 148

10:07 172 - up the trail just past picnic area (white cross)

7:37.1 163 - down the trail

0.25 1:56.4 163

7:38.2 168

P90X - Chest and Back

3.65 29:08.6 156/171 1st Dam - 6th East - Canal

1.0 8:25.9 145

0.85 6:53.4 163 - up hill to golf course

1.0 7:36.4 160 flat then down

0.25 1:35.5 154 down

0.55 4:37.5 162 flat

4.0 30:01.2 165/178 Canyon

8:08.1 153

7:53.4 169

6:56.9 169

7:02.9 174

4.0 31:06.5 171

8:23.9 172

8:03.8 169

7:15.8 169

7:23.1 174

I clearly need to get back on track...  The same run on the 1st and 9th of September looked like this...

4.0 28:54.9 161