Running

I've been in Heber City the last 3 days for a family reunion.  I was really hoping to get some big miles in during this time.  It would have been fun to run in a new place.  Unfortunately, my legs were still in bad shape from the race last weekend.  Finally, yesterday and today things felt better.  Feel like I'm getting a cold though.  Ate horribly.  Hoping to salvage the week with a long run tomorrow.

PM Elliptical for 15 min and then some light lifting.

20.0 in 2:32:50 (7:39).  Wanted 10 up Provo Canyon and then MP down.  Told myself that if I could hit this workout then I would really consider DesNews (I was already considering it).

Took my time up the canyon and hit 10 in 1:25:25 (8:32 pace).  Mark was with me up until 7.50 and then he turned back. South Fork is a beast to climb, but I just took my time.  Stomach problems and hit the bathroom two separate times on the way up. 

Wanted to hit 6:40-6:55 on all 10 on the way back down. Splits: 6:38, 6:41, 6:44, 6:30, 6:58, 6:49, 6:43, 6:53, 6:35, 6:48 (1:07:25 total or 6:44 pace for the 10 coming back down).

I was skeptical that I could hit this workout after a crappy week of running, eating horribly, and having a bit of a cold.  But it went great for me this morning.  I was laboring at the end, but was so glad to hit my times.  But I'm still a bit undecided on DesNews.  I just don't know if I'm ready enough.

Later...Lifted and then did 15 min on the stationary bike and just a bit on the TM.

9.50 at 8:11 overall pace. Ran in Tooele from my parents' house.  First 2.50 with Ryan and Steve; and then they turned back.  It was a slow go for a while.  Tons of wind.  Finally got feeling better and into a better rythem towards the end.  

8.15 in 1:07:37 (8:18).  First 4 on my own up Center St. and back.  Next 4 with Ryan.  Cold in my chest is making things rough and I think it's zapping my energy.

PM 6.15 in 46:47 (7:37).  Went towards Saratoga and back. Got caught in the rain for the last mile. 

5.20 in 40:42 (7:50).  Out towards Saratoga and back on my own since I need to get to work a bit earlier today.

PM 5.20 in 40:48 (7:51).  Drove out to the JRP by Saratoga and ran around there.  Just not much in the tank right now.  Feel tired.

7.0 in 1:01:36 (8:48).  About 1.5 on my own and then the rest with Ryan.  We were slow, but I was fine with that.

PM 5.25 on the TM. Did 5 in just over 36 with the first mile over 8.  This is the best I've felt all week, but still not normal.

6.0 in 53:27 (8:55).  Slow, but I'm fine with that after some faster stuff last night and a long run tomorrow.  Ran with Ryan.

20.25 in 2:37:20 (7:46).  Up and down Provo Canyon with Mark.  I did not feel good for most of the run.  Lots of stomach problems and legs were dead.  Don't know if it was the miles this week, something I did or didn't eat, or the sickness.  This one was a struggle.  Not many runners in the canyon this morning, but I did run into Melanie, the Julies, Smooth and her crew.

Lifted for 30-35 min and ran 1 mile on the TM to loosen things up a bit.

9.85 in 1:21:19 (8:15).  First 4 or so solo at a pretty descent clip after the first mile.  All the rest were with Ryan.  Off to Bozeman until tomorrow.

9.15 in 1:10:40 (7:44).  Started the run about 5 PM.  Ran out on the JRP and out towards Saratoga.  Felt pretty good and got into a good rythem.  Hot out, but I handled it well.

7.80 in 1:05:26 (8:23).  Ran about 2.50 on my own and then finished up with Ryan.  We did the standard loop and ended up running into Melanie B. and ran with her for a bit.  First few miles on my own were descent pace, but then we were slow the rest of the way.  Felt better than I expected after running yesterday evening.

9.60 in 1:12:21 (7:32).  First 4 were up to Wines Park and back.  Ryan wasn't feeling good, so I headed west on 700 South for a bit and then back home.  Good run for me.  Kept a steady pace throughout.  I've been tired all week though.

PM 5.0 in 37:58 (7:36).  North on the JRP from the model airplane park.  Two good runs today.

7.25 very slow miles.  2 on my own and then the rest with Ryan.  Yesterday's runs took a toll on me.

16.07 in 2:03:22 (7:41).  Started at 6 AM and went up and down Provo Canyon.  Took it easy going up (1:06:48 or 8:21 pace).  On the way back down I did 3 min on by 2 min off.  Started this at the 1:15:00 mark and did it the whole way down.  I wanted  the "ons" to be around MP (6:45ish) and the "offs" I just wanted to pull off the gas pedal.  Splits for the last 8 were: 7:56, 6:43, 6:53, 7:00, 6:52, 6:56, 6:49, 6:57.  Based off my splits I'm pretty sure my "ons" were a lot faster than MP, but oh well.  Good run for me and the only fuel I used were the water fountains along the trail. 

I officially signed up for the DesNews marathon last night.  This next week I will be taking things easy and hopefully it will bring my legs around so that I will feel great for the marathon.  I don't know why I'm running this one again, but my whole goal is to finally conquer Foothill Blvd.  It has destroyed me the 2 times I've run this race.

7.35 in 1:01:16 (8:20).  Ran a few on my own and then Ryan and I did the standard loop.  We picked it up the last few miles.  Going to back off this week quite a bit.

6.75 at about 8:30 pace. First 1.5 on my own and then Ryan and I did the standard loop.  Threw in about a half mile where we picked things up a bit.

7.60 in 1:02:00 (8:10).  A couple on my own and then the normal route

with Ryan.  We've run this route the last 3 days.  Did quite a few

strides today.  No running tomorrow or Friday since I'll be in Reno.

3.0 in 21:52 (7:17).  Ran around the block.

3.0 in 23:03 (7:41).  JRP around 7 PM.

8.0 in 1:00:05 (7:31).  Stayed in Lehi this morning cause I knew I wouldn't be going far.  Ran up 300 W. until the 4 mile mark and then back home.  Felt good.

This is for my own benefit.  I wanted to get a feel for where I was going into this marathon on Monday compared to my last 3 marathons where I ran all out.  This shows my weekly mileage for the 12 weeks leading up to the marathon.  Each of these cycles had several races.  I don't know if this cycle is good enough to go under 3 hours, but I think I've given myself as good a chance as ever and if I run a smart race.

A little disappointed with my last 5-6 miles, but this actually was a pretty fun race today.  Goal was to at least give myself a shot at the sub 3 hr mark, and I gave myself a shot, but just couldn't hold it.  This is probably pretty close to PR effort for me since my fastest is just over 3:03 at STG, but I'll keep working on it.

Splits: 6:24, 6:11, 6:16, 6:23, 7:09 (bathroom stop), 6:56, 7:31, 7:03, 6:23, 6:39, 6:21, 6:21, 6:18 (I believe Rob said we hit the halfway mark around 1:26:38), 6:39, 6:29, 13:39 (missed a marker), 7:20, 6:45, 7:29, 9:02 (ouch), 6:48, 8:28, 8:05, 8:25, 10:36

Started off easy and just trying to get into a rhythm.  Hit 5 in 32:25 (goal was 33:22).  This even included a bathroom break at the mile 5 marker.  One of my main goals for the race was to not fall off pace on the climb up Little Mountain, so I pushed it a bit.  Got up to the top and recovered a bit and then I was pretty much by myself coming down the mountain for a bit.  Right around the 8 mile marker I could hear someone from behind and it was Rob Murphy.  I knew he was planning on pacing a friend, so I was surprised to see him on his own.  I introduced myself and we ended up running together up through around mile 14.  Went through 10 in 1:06:59 (goal was about 1:06:45 but I wasn't worried).  Rob and I started clipping off some pretty good miles around 6:20 and this was by far the best part of the race for me. The miles flew by and Rob really gave me some good confidence and helped me more than he knew (thanks again Rob).  I felt good here.

We went through the half around 1:26:38 (goal was between 1:27:00 and 1:28:00) and I knew that I had at least given myself a shot at sub 3.  Right around 14 Rob pulled ahead and I was pretty much on my own.  I continued to put down some good splits until the last part of Wasatch.  The legs were feeling it pretty good.  I passed one guy at the end of this stretch, but then I was really all alone.  I hit mile 20 at 2:14:24 (goal was between 2:13:30 and 2:17:20) and I've really given myself a shot to hit the sub 3 now, but the doubts are setting it and I end up walking the uphill portion of foothill by Sunnyside (this 9:02 mile is hard to swallow).  Got passed by 3 people here over the next few miles.  I got one last good mile in coming down by Rice Eccles (6:48), but now my race is pretty much a run/walk.  I go through 22 in 2:30:15 and all I have to do is run 4.2 miles in just under 30 min, but I just didn't have it in me.

Struggled the last bit to finish, but ended up passing one guy around mile 25.  Overall, not too bad, and I'll keep trying to put in the training to eventually go below the 3 hour mark.  It'll come. I wonder if I should have tried to keep up with Rob once he broke away. It was great running with someone and it really helped in those middle miles.  I think I just got a bit scared that I wouldn't be able to hold up much longer.  I'm sure the legs will be sore, but more than anything I'm just tired.  I guess the good thing is that I seem to learn more after each marathon, but I just need to tweak some things going forward. 

Nothing yesterday.  Nothing today.  I thought I was going to escape the awful leg pains since I walked a good bit of the last 5 miles on Monday, but it (the pain) just got worse and worse yesterday. Still feels bad today.  Hopefully I will get some kind of running in by Saturday. 

10.0 at around 9:00 pace.  Started at 6:30 am and went up and down Provo Canyon. This could have been a dumb move to go this far, but I feel gross since I have done no exercising (besides the constant eating) since the marathon on Monday.  Legs got pretty sore coming down the canyon, but I knew I wouldn't be running tomorrow so I figured I might as well get some kind of a descent run in.