Philippians 4:13

Slept in after a long drive to St. George yesterday and went out for an easy 3.75 mile run with Clyde (he and Mik'l are graciously hosting me for the weekend!).  Then we spent the day shopping a bit, time at the expo, lunch and some relaxation watching a movie...a good relaxing but anxious day.  Ready to run tomorrow!

A very quick update:  No sub-2:30 today, only a 2:34:13.   I finished 7th overall and 3rd Master (Pepi and Ken both ran great and finished 2 and 3!...way to go old guys).  It was just too hot today, 60 degrees at the start and pushing 80 by the time we finished.

Ran good through the half and hit my target at 1:16:36, but the second half I crashed (like many, many others!) and only was able to many a 1:17 and change!  How can I run a positive split at SGM?  My left leg really started getting tight at 19 miles and I was never able to open it up the rest of the way.  Walter passed me about 19 miles, but stopped at 23 miles and I was able to hold him and Ben off.   

Overall disappointed in the time (I didn't meet any of my goals) but happy with the placement. More later.

Now the rest of the story:

 At the start, I saw lots of friends and acquaintances, including Ben, Walt, Ken Pliska, Christine Kennedy, Monte, etc. and planned to run with Walt, Ben and Ken and all try for sub 2:30.  Right before the start I take some PowerBar Gel Blasts to get some fuel.

1- 5:44  Running in the chase pack right behind the leaders and feeling good but it was already warm. 

2 - 5:50  Right on track to my pace band and feeling good, running with Ken Pliska and we start to chat a bit.

3 - 5:32  Hitting our marks perfectly, I notice that Ken is stronger on the uphills and I am little stronger going down but we agree to stay together to try and work both of us to our goals.

4 - 5:30 Still feeling good and on the mark, Ken and I are alone now with a group in front and in back of us.

5 - 5:38  Still rolling with Ken feeling pretty good.  Try to take in hydration well to stay on top of the heat.

6 - 5:23  Wow, we are hitting the splits right on and can see Vejo in the distance. Ken says he thinks we are running a bit fast but we stay together.

7 - 5:19 Rolling into Vejo and grab my first bottle and PowerBar Gel.  Hydration and fuel would be critical today in the heat, especially considering the snafu of the race...NO gels on the course at all!!!

8 - 6:32  This is actually a good split, but I know that I don't want to burn up on the uphills, so I let Ken go and hope to catch him on the downhills, he is running strong but I keep him in sight not too far off.

9 - 6:23  A bit slow, but not too far off.  Ken is still pulling away and I can feel the pack behind me catching up.

10 - 6:15  I hit the 10 mile hard in just under 58 minutes so I still have a lead on my splits and can see Ken in the distance.  One of the guys from the pack catches and passes me about here, bummer but I just keep trying to run in my groove.

11 - 6:30   Yikes, a really bad split as the hills are accummulating.

12 - 6:01  Better split, nearly on the mark and starting to get a bit of a breather as the hills are subsiding now.

13 - 5:48  Getting back, hit the half in 1:16:36, right on my mark. Now I hope I can roll on the downhills like 2007 (not going to happen!).

14 - 5:52  Again, starting to roll but where is the speed and open stride.  I think it is here or 15 that I am passed again, dang!

15 - 5:26  Finally, a good mile again on the mark.  Feeling pretty good and I am very glad I left a bottle and PowerBar PowerGel here.

16 - 5:22   Ok, is this the start of getting my legs back under me, a good mile and rolling.

17 - 5:46   Nope, missing the mark again and the temperature is really starting to rise with the sun.

18 - 5:49  Ok, it is going south.  I just can't get my legs moving.  I see the hill ahead and also see a runner ahead of me jump into a  POP, I thought it was Ken but I was mistaken.  I think it is about here that I see Peter Vail walking on the side of the road.

19 - 6:14  The hill sucked and I felt like I was crawling up it and had nothing in my legs.  Grab my last bottle and PowerBar Gel to keep me going.

20 - 6:01  A crappy mile and this is where Walter comes flying by looking strong.  I try to latch on but have nothing and watch him pull out and I just try to keep contact.

21 - 5:39   A better split but still off and not making headway on reeling Walter back in.

22 - 6:11  Just shoot me, shoot me now.

23 - 5:52  All hopes of a sub 2:30 are long gone, I know I can't even catch my time from 2007, so my head is just spinning. 

24 - 5:52   Just past the aid station, I see Walter grab his bottle and he just stops...oh no, what's up?  I run past him and tell him to keep it together and latch on.   As I am coming into town, a spectator yells out I am 7th!  What, how can that be?  That is the only thing that sparks me so I just put my head down and try to charge with what I have left.

25 - 6:08  Death march through town, but nice to have the encouraging fans.

26 - 6:21  Just past the 25 mile marker, a woman is yelling encouragement when her 1 year old boy walks away from her right in front of me!  I nearly bowl him over and do a pirouette in the air to avoid him and my legs both cramp.  I spend the next quarter mile yelling out obscenities (sorry to everyone who heard me).

0.2 1:14  Turn onto 400 South and just try to press to keep 7th place.

Afterward, see Dave and give him a hug and wait for Ben and Walter to come in.  Then we head to get some water and fuel and try to understand what happen today.  I get a good massage and hang out for the awards ceremony with the guys and try to be encouraging but sensitive to everyone's feelings about the day.   I get to be up on the podium and get some swag (gift certificate to St. George Running Center, travel $ for next year's race, bags and a top ten sweatshirt). 

I see McKay who ran great, and also see Troy and Reed and chat a bit.

After the whole event, we go back to Clyde and Mik'ls house to chill, process the day, watch football, nap and eat.   They are great for keeping me another day and can't say enough about how great they are. 

An interesting day with a mixed bag of results and emotions.  I am sore and now looking forward to getting home to my family after a long drive.

Legs are pretty sore and not looking forward to 9 hours in the car.  A long drive home, but good company with Reed, Lisa and their boys.  Thanks for ride!  Also stopped by friend's in Pleasant View before finishing the trek home.  Man, I was tired!

Still sore this morning so I slept in and went for a run at lunch.  5 miles in 40 minutes talking with Pat about racing, expectations, performance and recovery.  A nice easy run on sore legs. If we could have had this weather on Saturday...sub-2:30 for sure!

5 slow painful miles early on a warm morning before a long day at work.  Got 'em done, but it was slow.

5.6 miles in 42:41after a great day at work with my new counterpart with the Army.  A great guy who ran Boston in 2009 and has completed 12 marathons and 3 ironman competitions.  A fun run discussion life, running, work, kids, etc.   This should be a fun work interface that translates to some fun outside of work!

4.5 of the slowest miles I have ever run!  It was not that anything was particularly sore or strained, just no ooompf at all...nothing.  Holy crap, it almost hurt to run as slow as I was going.  I am still obviously very fatigued still from St. George.

No run later in the day due to work meetings...but they were good meetings. Unfortunately I did not get to run with the LTC afterwards.

No morning run, fatigued, tired, wasted...what ever you want to call it I wasn't getting out of bed!

5 miles at lunch in 36 minutes on a beautiful day with Pat B.  My legs felt great!!!  In fact, since St. George my left knee has not hurt...at all!!!  A great run and the reduced mileage is helping the recovery.   Back to more meetings on a very busy but very successful week at work!

9 miles in 1:14 early this morning with Andrea.  It started as a very nice morning and we ran 7 miles together around the SRL and east river greenbelt pathway.  I dropped her off at the 7 mile mark and ran another 2 miles as the temps dropped and the wind kicked up.  Not a bad run, energy level good and no pains at all. 

Now for a day off with the family!   We did a road trip to Montpelier to visit the Oregon Trail Museum and drove through Chesterfield to see the old pioneer village.  We then visited Kory and his family to check in on him.  While the kid's played and shared pizza, we had a very pleasant dinner with Kory and Rachelle and really enjoyed catching up with them.  A really great day!

12.45 mile run in 1:37 on a cool but nice morning with Andrea.  3 miles solo, then 9.45 with her around east Idaho Falls fueling with a PowerBar Gel.  I got my new pair of Brooks Launch shoes in the mail yesterday and wanted to try them out before I decide what to use my gift certificate from SGRC on...they were nice shoes, light, supportive and comfortable.  

6 miles in 43 minutes before church on a chilly morning.  This was a really good progression run with the last 2 miles at MP (6:16, 6:00).  Recovery going really well.  

I slept in a bit on my day off (Columbus Day...gotta love the federal holidays!) and went out after walking my kids to school.  10 miles in 1:12:57 for a nice easy run on a cool and cloudy day.  Left knee and right calf were a bit twingy but not too bad, I just ran out of energy by the end.

6 slow easy miles on a cold morning (34 degrees, fall is here!).  Nothing special to report, just an early morning run.  (Ride Black)

7.15 miles in 51 minutes on a glorious day at lunch.  I ran the entire time with Pat and enjoyed our conversation and we kept each other honest with our pacing.  A good run to break up the stress of the workday!  (Ride Red)

6 slow easy miles on a cold morning.  It was 30 degrees when I went out, my first run of the fall in tights!  About the same as yesterday time and feeling wise, nothing special just base miles.  (Ride Black)

5 miles on a beautiful day at lunch in 34:49.  I got out late as I was walking my management around the construction project I am overseeing, so I took time for my run anyway to burn off pent up energy...the tour went really well as the project is coming along very nicely.  Now off to more meetings!   Beers tonight with a bud to catchup...a really busy day!  (Ride Red)

5 miles in cold weather and very slow this morning.  I had no energy and the only reason I got out of bed was because my wife literally pushed me out!  Ugh, just tired this morning.  (Ride Black)

Have I mentioned how crappy our neighbors are being?  There is jus no accountability on their part for their actions and for being just mean spirited to our kids.  Their son is just a whiny, mean, un-parented s#$&!  Their house is up for sale...anybody want to move to IF?

Today is one of those days which reminds me of why I live here....it is gorgeous out!!!  I wish I had more time at lunch to stay out for a long run, but alas...6 miles in 41:37, 4 miles of which were with Pat.  We had a great talk about the end of the x-country season here and the upcoming state race at Soda Springs.   (Ride Red)

 5 miles slow early this morning in cold temps before my wife had to get to work.  She had to push me out of bed again to get going, felt a bit of deja vu from yesterday!  (Ride Black)

7.25 miles in 50:33 on a beautiful day.  Nice and steady pace then picked it up for the last mile to slow MP.  Gotta love autumn's in Idaho!  (Ride Red)

11 miles in 1:22 on a nice morning with Curt.  We ran down through SRL to Broadway and back to our neighborhood.  I dropped Curt off and did another 3 miles through the neighborhood to get home before my wife had to leave for spinnning class.

I will soon have a new running partner...our new 5 month old spaniel/collie mix named Moxie.  We finally gave in to our kids pleading for a dog and got a sweet dog from the Humane Society (a pound rescue).  We surprised the kids yesterday and picked her up and had her at home when the kids got home.  She is already part of the family...and house and crate trained already (well, at least mostly...we are learning her timing and missed this morning but now have a better idea). 

First real run with Moxie this morning, starting easy with 1 mile in 8:40 and she did great...not too much jumping and no pulling, she just ran at my side!  I then ran 8 more miles through SRL and home to finish of the run in 1:06:50.  Good weather, looking like another beautiful fall day!

6 miles in 47:55 early this morning on a cool but calm day.  1 mile with Moxie than the normal route down Sunnyside for the remaining 5 miles, nothing special.  Do not want to go to work today!!  (Ride Black)

7.25 miles in 49:40 (6:51 avg) at lunch with Pat B.  It was once again a perfect running day...really didn't want to go back to work but it was beckoning!  (Ride Red)

Early morning run on a cool morning (32 degrees).  2 miles with Moxie then anothe 4 miles solo down Sunnyside in around 48 minutes total.  Just a normal morning run...cool that Moxie did good for an extended run today!  (Ride Black)

7 miles in 48:25 with Pat on another great day at lunch.  A bit cooler with a breeze but great running weather.  I was feeling it a bit today as my left leg was pretty tight but runnable (but not much more to give today).  Come on weather, stay like this through November!!! (Ride Red)

5 miles early on a cold monring (28 degrees).  1 mile with Moxie, then 4 more miles on Sunnyside.  I guess Moxie did not want to go back to sleep and woke up my kids, so when I got home the entire family was awake (at 5:20am!) and watching TV.  I tried to get everyone settled back down with a bit of success, but imagine we will have tired kids tonight and will need to figure out a better system in the mornings!  This dog ownership thing is fun but a new challenge! (Ride Black)

4 miles at lunch in 26:30 in between meetings, 2 miles easy, 2 miles at slow MP.  I wanted to go 5, but no time.  Gorgeous day on the desert!  (Ride Red)

6 easy miles on cold morning down Sunnyside.  Just a normal, tired early morning run.  (Ride Black)

5.1 miles at lunch on another wonderful day!  Got the run done in 34 minutes flat after picking the pace up a bit to slow MP after a cocky runner was snobbish too me on the path and I just had to show him that he wasn't all that he thought he was.  A running snob in IF is a pretty rare thing but I don't like it!  (Ride Red)

Just passed the 3,000 mile mark for the year...running is going well.

Slept in and went for the run after dropping off the kids at school.  A cool morning, still in the low 30's with a slight breeze so tights once again.  8.5 miles solo at around 7:05 pace through SRL and to Broadway and most the way back then another 5.6 miles with Andrea at a slower pace.  Nice to have the company to finish off the run in the cool weather.  Total time of 1:44:20.

10.6 miles in 1:15 on a warmer morning (45 degrees) in shorts!  Nice easy run for most of the run except when I was running to catch Curt in the first 1.5 miles.  Good Saturday run.  Now off to pack food for the Food Bank with the scouts.

14.55 miles in 139:20 with Jeff McClellan in Las Vegas.  Ate a few PowerBar Gel Blasts before the run for some fuel.  A really good run at a good pace (6:49 avg) having some really good conversation the whole way.  It was nice to have company on the long run in a different town and he pushed me for this early morning run. 

A day of meetings followed that went ok.  A bit homesick, LV is not my favorite town!

10.5 miles in 1:18:37 on a windy but nice day.  A very rolling course at altitude made this run a bit harder than yesterday's.  I ran after some early morning meetings.  Heading home tomorrow after some mid morning meetings.

A slow 10 mile run in 8:13 average pace on a cool morning.  Slept in and went out right before sunrise on the rollers around the hotel.  Just an easy run before some meetings and the flight home this afternoon. 

5 very slow, very tired miles early on a cold morning.  1 mile with Moxie.  Now for a busy day at work.  (Ride Black)

6.3 miles on a nice day at lunch with Pat.  Good conversation at a nice 7 minute pace...nice break in a busy day!  (Ride Red)

Too tired this morning...I hit the snooze so many times it was too late to get up by the time I realized it (I slept through the alarm for an hour).  Oh well, time to listen to my body rather than my compulsion.  I will try to get a few extra miles in at lunch.

7.15 miles at a 6:41 pace (47:45) on a beautiful day at lunch.  Ran during lunch break from my training...wish I could have run longer!! (Ride Red)

1 mile before my son calls me to tell me the dog wants to go too!  Then 2 miles with Moxie and then drop her off then head back out in the cold and dark to try and find Andrea.  Down through SRL and head back and bump into McKay then run a couple of miles with him having some good conversation.  A total of 10 cold miles in 1:10 exactly.  Now for a busy day of winterization and Halloween with the kids (and maybe another quick run while then kids are at a party this afternoon!).  (Brooks Launch)

5 miles around 2pm on  a cloudy but warmish day in 35:10.  Just nice and easy while the kids are away and after I finished the winterization projects in the backyard.  Now time to relax and catch some college ball before trick or treating with the kids and neighbors (the good ones, not the nasty ones!).  (Ride Black)

I slept in and skipped the run in the morning as I had to get ready to teach Sunday school today then a long day at church.  After lunch, I went out on a warm but windy day...3 miles with Moxie (in 22 minutes) then 3 more for a total time of 44:15.  I went out too soon after lunch and had a bit of stomach issues.