Running

9.0 in 1:08:48.  7:39 avg pace.  Standard route with Mark for 4 and then I added on out towards Willow Park.  Got into a good flow up until the last two miles.  Good run.  No music at all during my morning runs this week.

PM 5.0 on the TM in about 39 min.  I didn't want to fight the wind outside.

5.0 in 40:21 with Mark out towards Saratoga Springs and back.  Nice and easy.  Wore the old school yellow Asics Speedstars.  I love how light they are, but hate the color.  Will try and do around 12 tomorrow.  Plan to do 23 on Monday, which will be my last real long run in prep. for DesNews.

7.50 on the TM.  Wanted to do about 12 outside, but it was freakin windy when I woke up.  This scared me away from going outside.  Go figure, the wind had died down pretty good when I was walking out of the gym.

23.0 in 3:06:27.  8:06 avg pace (I'm fine with that).

Started at my house and did the 300 West route up to Smith's MarketPlace and then up (and I mean up) Suncrest.  Turnaround point was at 11.50 miles, which put me right at the top of Suncrest by the market shop, which looked vacant.  Beautiful views of Utah Valley and eventually of SLC when I hit the top.

The plan was to take it easy going up.  I hit 7 miles in 55:48, which was perfect.  Took a gu and drank some water that I dropped last night.  Then the climb started.  Next 5 miles were 8:41 (almost got hit by a BMW), 9:51, 9:43, 9:07, 9:11.  I didn't care how long it took me to get to the top, but I got there in 1:38 and ran pretty much the whole way.  Pretty steep climb. 

Then the fun began.  My whole goal of the run today was to get some good pounding on the legs on some severe downhill......and I got it.  Next splits were: Mile 13-7:01 14-6:32 15-5:57 16-6:44 17-7:08 18-7:18 19-7:52 20-8:01 21-8:40 22-8:58 23-9:46.  Hahaha you can see where the wheels came off.  It was a battle towards the end.  Pretty sure I saw Smooth around mile 17 and got a smile and a wave. 

Overall, very happy with the run.  Got some good turnover going on the downhill and then a couple of good solid flat miles after that.  Pretty sure I was dehydrated around mile 16 when I stopped and drank some more water and took another gu.  Not sure what this run means for DesNews, but I'm hoping the dehydration combined with the huge climb is what made me die off towards the end.  Hopefully I'll recover well from this and gain some confidence from it. 

Pretty sore in my legs from yesterday's pounding.  Will not run today, but may lift and do some elliptical depending on when I get off work.  Hopefully yesterday's workout didn't do more damage than good.

PM 15 min elliptical and about 25 min of light lifting.  Just based off of my time on the elliptical, I better be careful over the next few days.

5.50 out towards Saratoga Springs and back.  No watch.  Nice and easy.  Felt better than I anticipated, but still sore in the quads from Monday.  I think I should be okay though as far as any injuries from Monday's workout are concerned.

7.40 in 57:07.  7:43 avg pace.  Standard route with a bit added on towards some farm roads out by the jr. high.  Still sore and still recovering.

PM 4.0 at 8:30 pace on the TM after lifting for 30 min.

5.0 out towards Saratoga Springs.  Easy and slow.  My legs had nothing in them today.  Planning on 17 up and down Provo Canyon tomorrow.

17.0 in 2:12:11 up and down Provo Canyon.  7:46 avg pace.  Felt great on this run (even on the steep incline of South Fork), especially on the way down the canyon.  Got in a good rythem (sp?) and there were lots of people on the trail, which keeps me motivated.  Even saw some of the RHPC running and talked with Smooth and Ericka for a second.  Going to lift for an hour.

8.0 in 1:01:34.  7:42 avg pace.  Standard route with Mark and I added on by going down by the newer elem. school west of our house.  Stomach gave me problems for most the run and legs felt fatigued after about 5 miles.  Threw in some strides.

8.0 in 57:34.  7:12 avg pace.  Alone, ran out towards Saratoga Springs.  Felt really good and decided to push the pace.

PM Lifted for 35 min and then 15 min on the stair climber.

9.0 in 1:13:00.  Ran up over to the east side of Lehi.  Eventually made my way to 1200 East.  I like it up there.  Lots of people out walking and running.  Took things very slow.

8.0 in 1:02:41.  7:50 avg pace.  Ran out by old church and towards the freeway.  Didn't feel well, just tired in the legs.  Settled into a 7:40-7:50 pace after the first mile, which was around 8:20.

PM 4.0 on the TM after lifting for 30 min

13.0 in 1:37:35.  7:30 avg pace. Went up and down Provo Canyon.  First couple with Mark, and then I pulled ahead.  About 8 min avg up the canyon and about 7 min avg coming down.  Pushed it a bit at times coming down.  Good run.  Off to lift for an hour.  Will not touch a weight this next week due to marathon on Sat.  Hope to not go crazy with a one week taper, but luckily I'll be out of town Tues-Thurs, which should help the mental stability.

7.15 in 53:00.  7:25 avg pace.  Standard route with a bit added on going down by Loch Lomond.  Lots of pep in the legs today.  This really will be the last run of any length this week up until Saturday.  Hopefully I can get a couple of 3 milers in over the week.

2.0 at about 5:10 a.m. with no watch before leaving town for a few days.  Just wanted to get something in and I won't run again until Thursday evening for a few miles.

Nothing. Out of town.  Feeling heavy.

3.50 in 27:00.  7:44 avg pace.  From jr. high out to Willow Park and back.  Threw in some strides.  Left knee a bit sore.  More excited than nervous right now for the marathon.

Nothing.  Mowed lawn.  No work today.

Splits: 6:38, 6:17, 6:26, 6:44, 7:00, 7:17, 8:09, 7:36, 6:40, 7:11, 6:41, 6:48, 6:42, 6:57, 6:38, 6:53, 6:43, 7:40 (bathroom stop), 6:39, 7:05, 8:16, 6:48, 7:49, 7:48, 7:56, 8:33, 2:19

Early morning.  Woke up at 1:45 so I could get ready and drive to catch the bus.  Luckily I went to bed at 8:00.  So I actually got some good sleep.

Okay, so I feel a lot better about things after looking over my splits.  The plan was to start conservative, take it relatively easy going up Little Mtn, and hit the 1/2 mark around 1:28 and then hopefully have something left to come in right around the 3 hour mark.

Started off perfect going down Big Mtn.  Easy, relaxed and everything is good.  Start climbling around 5, 6 & 7 and I feel like I'm taking it pretty easy.  Apparently I took it too easy as I didn't realize it at the time, but I was shocked to see an 8:09 mile.  Settle back into a groove on some more downhill and am loving the turnaround point where I could see the runners up ahead of me. I only notice Allie and Riverton Paul from the blog and they were both running strong. Around mile 10 I pass a girl and my guess now is that at the time she was in 4th place for the women.  She was losing steam pretty fast though.  I pretty much was by myself all through these miles up until around 14, where I get passed by an older man as I stop to drink some water and put on some music.  In hindsight, I wish I would have gone without the music.  I'm loving the canyon though and the temps are still cool for me. 

Legs are still feeling good up through the turnoff out of the canyon.  One of my goals was to not let Wasatch Blvd get the best of me this time around.  Kept a good steady pace, but finally had to stop at the Port O' Potty around mile 17.  This cost me a good minute.  Turn on to Foothill and I start catching the 2 guys ahead of me.  And then......I succumb to the dead and tired legs and walk on mile 21.  This is not good and usually signals the end for me.  Once I give in and walk, it is easy to keep giving in and walking.  Funny thing is, I was doing so well just before this and hanging on strong.  I HATE FOOTHILL BLVD now!!!  I actually recovered quite nicely on the next downhill portion.  At this point the legs are wasted and I'm wishing I had somebody to run me in the last 4-5 miles.  I think I may have seen D. Holt (may not have been him as I only recognize him from the blog)  around mile 21 and I almost told him I would pay him to run me in.  The run/walk continues.  I get passed by one guy, but I pass him back at mile 24 as I see my parents and get some more downhill.  He passes me back and probably finished 2 min. ahead of me.  I end up getting passed by 2 more guys around mile 26.  See Smooth and Teena I believe by the finish.  They are the best dang people to have cheer you in.  Couldn't help but smile when I heard them.

Overall, a bit disappointed, but it wasn't too bad of a race for me.  It was actually the 2nd fastest marathon time I've had.  I probably got the time I deserved for the shape I was in.  However, the good thing is that I have a ton of desire to bring my time down and get faster/better.  I think if I could break the 3 hr mark it would be a big confident boost.  Just got to figure out how to do it and I got to get mentally stronger in those last miles and not give in as easily.  Good learning experience though.

This is about as sore as I can remember being after a race.  I do pretty good unless I'm standing and bend my legs.  I think I will try the elliptical for a while tonight.

Just over 50 mins on the elliptical.

PM Elliptical for 15 min and lift for 15 min.

Run/walk 3.20 in just over 41 min.  My legs were feeling noticeably better the last day, so I thought I would give running a try this morning.  I quickly realized that my legs aren't ready for much yet.  Back to the elliptical.

PM 21 min on the elliptical and about 25 min of lifting.

6.50 in 54:00 up and down Provo Canyon in the evening with Mark.  Legs were okay until afterwards.  Probably shouldn't have run this much, but oh well.  Lifted for 40 min.

45 min on the elliptical.  Left knee is a bit sore and feels a little weak after the run last night.  

Afternoon: Lift for 30 min and 20 min on elliptical.

Nothing.  Went to Lava Hot Springs yesterday/today.  Plan to hit things hard this week and really ramp up the training for TOU.  Hopefully the body responds well after DesNews.......but I'm a bit worried.