Running

AM 9.05 at 7:56 pace from my house. 

AM 9 at 8:19 pace from my house.

AM 7.2 at 7:50 pace from my house.

AM 20.55 in 2:34:26 (7:31). I had to put up flags this morning so I couldn't start running until 7:20. The late start was going to cause some issues due to the heat. Basically ran up and down the JRP. Very dehydrated by around mile 13 but didn't really die off too bad. Glad this one is done.

AM 10 at 8:12 pace from my house. Legs are tired.

AM about 2.8 warm up. Then 3x1000m. Splits were 3:25, 3:28, 3:30. Had 400m rests I between. Then did 2 400m both at 1:15. Cooled down a bit. Did this at westlake high with the crew.

AM 10.65 at 8:09 pace from my house.

AM 2.2 from my house just to get moving a bit.

AM 10 at 7:33 pace from matts house with a big crew on the Murdock.

AM 17.3 in 2:07:15 (7:21).  Started just after 5:00.  Temps were really good...around 55-60.  Ran from my house down to 1100 W. in Lehi.  Went south down past my brother's houses and eventually made my way over to the JRP where I headed north and back home.

 At 60 min I started a workout of 10 x 3 min on/1 min off.  I was hoping to keep the "ons" around 6:15.  The whole course was flat.  Splits for the workout were: 6:17, 6:16, 6:10, 6:08, 6:17, 6:05, 6:11, 6:03, 6:09, 5:58.  There was one spot were I took a break for longer than 1 min cause I had to the bathroom, and one of the "ons" was only 2 minutes cause my math was off.

I felt really good today.  Felt like I could have done quite a few more reps of the workout and it felt like I could have kept hitting that 6:15 mark pretty easily.  Good run today.

AM 10 at just under 8:10 pace from my house.

AM 8.5 at 7:48 pace from my house.

AM went to the track at Westlake high. Warmed up 3.30 and then did 2x3200m with 800m rest inbetween the two sets. Splits were 12:12 (6:06, 6:06) and 12:14 (6:05, 6:09). Cooled down for a bit after. 

AM 7.10 at 8:15 pace from my house.

AM 7 at 7:55 from my house.

AM 10.15 at 7:18 pace from my house. 

AM 2.25 warmup at westlake track. Then did 2x1600m with 800m rests inbetween. Splits were 6:01 and 5:59. Cooled down a bit. 

AM 3.5 easy from my house.

AM 2.2 from my house with strides.

I probably knew better than to run this marathon, but I kind of put it in my mind a couple of months back that I might try it again, and my training over the last 3-4 months has actually been pretty good (especially the last month to month and a half).  However, I've done no downhill training and I think that helped lead to a rough second half of the race.  I thought I could legitimately run about a 2:50:00-2:55:00.

First half 1:26:15    Second half 1:38:30 (hahaha)  I took splits on my watch, but ultimately just turned my watch off around mile 22 cause I was sick of it.

The plan was to try and be somewhat conservative for the drop down Big Mtn and the climb up Little Mtn.  Compared to a lot of other people, I actually did start pretty slow.  However, the drop is so severe and the climb is pretty brutal and it hammers my legs.  Started off with a 6:30 and then clipped off some 6:15's and low 6:20's.  I was doing pretty good once I hit the top of Little Mtn and was able to get into a good rythem coming down Little Mtn and Emigration.  At the out and back I was heading in just as runners 4-5 were heading out.  Started clipping off some good miles coming down Emigration around the 6:15-6:30 range.  Passed about 5-6 guys and then there was nobody in sight for the rest of the race until I got passed around mile 20-21.

Ultimately got out of the canyon and started on Wasatch and I was good about half way down this stretch and then my legs got heavy.  The speed bumps didn't help.  I was able to keep going until I hit the aid station on the curve on Foothill.  I had just gotten passed at this point in time, my legs hurt and I just didn't feel good.  The pace had been slipping to the low 7's and I was ready to be done.  This was all about mile 20-21.  This is where the race got long and slow.  Started walking/running.  Got passed on 1300 East.  I actually passed this person back several miles later, but that's just cause he was in the hurt locker more than I was.  This is basically how the race finished for me.  The last 7-8 miles were not fun.  It got hot the last 5-6 miles, but the weather was never really to bad to me.

I want no part of this marathon ever again.  I just don't do well with it.  Hopefully my legs recover quickly, but I'm sure the quads will be destroyed for a good 5-6 days.  Looking forward to getting back into training and trying to run St. George faster than last year and in the low 2:40's.  I need to get back to consistently running with Mike, Matt, Scott, Reed, etc cause it really makes a big difference for me.  Overall, not a real fun race today, but looking forward to ramping back into things after a short break.

4.3 slow ones from my house.