Running

6.10 in 49:38 (8:08).  Legs felt better than the last two days, but definitely still fatigued.

6.0 in 47:25 (7:55).  Legs felt a lot better this morning.

PM CF 

4.50 no watch.  Up Center St. and back.

PM CF 

17.0 in 2:07:42 (7:31).  Started behind the theaters in the Riverwoods and went up Provo Canyon 8.5 and then back down.  Wanted to keep the pace around 8:00 on the way up and then just cruise down between 7:00-7:30.  Good run.  Legs a bit sore towards the end.

8.15 in 1:05:43 (8:04).  Up Center St. and back.  Strides the last mile.

PM 4.05 in 35:09 on the JRP out by Saratoga.  I wanted it real slow. 

Did about a 2.5 warm-up and then 5x800m.  Splits were 92, 82, 83, 85, 91.  Just over 2 min rests between each one.  Did these on the road instead of the track, which I think helped to cause some of the wide variations in splits on the first and last ones.  Note: knees are sore.

PM CF 

7.35 in 1:00:09 (8:11).  Up to 300 W. and back.

6.0 no watch up 300 W.  Knees are hurting pretty good now.  Will get through this week and then may have to start swimming and back off on the running.  Not a good time for this.

PM CF 

5.0 in 40 min up Center St.

My whole goal today was to try and break 1:20:00, which in all reality I haven't come that close to (1:22:03 at Hobble Creek, 1:22:4x at this race last year).  I knew I was going to have to go out under 6 min pace and bank some time for the uphill miles at 7 and 8 and I also knew there would be a chance I would blow up.  But I had to try, right?

Started off way fast, but I felt good.  Within a couple miles there was already a pretty big gap between me and the people behind me.  Basically just cruised down South Fork and then hit the trail.  About this time, one of the bandit runners from BYU who was doing this as an easy training run got up to me.  He did not want to run alone, and this actually really helped me out.  From the beginning of the trail down to Bridal Vail we clipped along pretty good (6:06 and 5:53) and he definitely helped keep the pace honest.  The two guys in front of us started coming back a to us a bit, but they were holding strong.  He then clicked into gear and took off and I was pretty much by myself the rest of the way.  The uphill sucked, but I got through it faster than I ever have.  Was able to get back into a rhythm after the uphill, but I was starting to hurt.  It was basically a matter of getting to the next aid station, walking for a second, and then getting going again.  Hit mile 10 at 1:00:41 and knew I was in position to go under 1:20:00, but wasn't sure if I could hold on.  Apparently I walked a bit more than I should have at the aid station during mile 12 based on the split.  Held things together pretty good the last mile.  Actually hit 1:19:55ish on my watch when I got to 13.10, but I must not have run the tangents good enough.

Overall, I'm ecstatic with my result.  Never in a million years did I ever think I would be able to run this fast (even on an aided course, although this can't be as aided as Hobble Creek or the Halloween Half or some of the others around here).  There were about 5 people ahead of me who ran the course as bandits.  This is a great gauge of where I'm at right now, especially compared to prior years.  Really happy with the improvement this year, but just want to continue to get faster.  The bad news is that my body feels like it's falling apart the last week and I'm probably going to have to back off the running over the next few weeks and hope my knees get better (they were fine during the race, but I'm sure the rest of today and tomorrow they will give me problems).     

6.50 at around 8:50 overall pace.  Standard loop with a bit added on.  First 2 with Mark.  Surprised that I'm not sore from the race on Saturday.  Mainly just have some tight spots in a couple of areas.

I'll call it 6 miles.  Probably around 8:30 pace.  Garmin lost satellite about half way through the run.  I'm in Bozeman and ran up around the college and back to the hotel.

PM CF 

5.35 in 44:17 (8:17).  Standard loop.

5.35 in 43:00 (8:02).  Standard loop with Mark.

PM CF 

4.0 no watch with Mark.

PM CF 

18.0 at about 7:50 pace up and Provo Canyon beginning at the movie theaters.  First 5 with Mark.  Just took things really easy.  Hit the turnaround point at about 1:16:30.  Perfect weather.  Good run.

7.20 in 60 min (8:20).  Up 300 W. and back.

PM CF 

Warmed up to the track and then did 4 x half mile intervals with 2 min rests in-between.  Splits were:  3:07, 2:57, 2:47, 2:53

8.0 no watch.  Up 300 West with Mark.  Slow, recovery run.

PM CF 

2 mile warm-up and then 2x2 workout at desired marathon pace (6:30-6:50) with 1 mile rest in-between.  Splits were 6:43, 639 and then 6:37, 6:45.  Ran this on the loop out to Saratoga, the JRP and back via 700 South.

7.30 in 1:04:14 (8:48).  Slow, recovery run with Mark and Ryan up 300 W. and back.

PM CF 

20.20 in 2:31:18 (7:29).  Started at 5:30 at movie theaters and ran 10 up Provo Canyon and back down.  First 7 with Mark and then he turned.  Eased into things and then around mile 5 started to pick it up a bit.  Hit the turnaround point around 1:21ish.  Turned out to be a great run.  Got into a good groove on the way down and the miles just clipped by.  Felt really good.

8.0 in 1:05:10 (8:08).  With Mark up 300 W. and back.

PM CF and then 3 easy miles in about 25 min on the JRP and out towards Saratoga. 

8.0 in 1:03:31 (7:56).  Out towards Willow Park and back with Mark.

PM CF 1 mile while there. 

8.0 no watch.  Up 300 W. and back.  Slow cause I'm tired.

PM CF 1.75 while there. 

6.70 in 56:23 (8:25).  Slow run up 300 W.  Running the Pocatello half on Saturday.

5.0 no watch out towards Saratoga and back with some strides.