Running

10.0 on the TM.  I really wanted to meet up with Allie and the others this morning, but I just couldn't bring myself to run outside when it was about 5 degrees.  The LC is closed, so my brother got me into the gym down at the hospital.  Pretty good run for me.  I was skeptical I would make it 10 miles, but it went by fast.

Lifted for about 25 min.

A quick summary of my 2010 running year.  All in all, it was kind of a disappointing one as far as hitting my goal times, but oh well.  I think the times will eventually come if I keep putting in the work. I had high aspirations for TOU and actually probably ran the best 18 consecutive miles of my life.....and then the wheels fell off.  But I learned a lot.  DesNews Marathon was fun for a little while, but I really have no desire to run that race again.  But I also learned from that race.  I think I let the marathon and the half marathon get the best of me mentally this last year.  I think I will switch up my training a bit this coming year and really try to incorporate a bit more speed "stuff" and tempo miles.  As of now, I have one marathon on the schedule for 2011 (Boston).  If I don't get into St. George, I may not do another marathon during the year.  I also am entered in the half marathon at Utah Valley.  I will obviously sign up for many other races as the year gets going.  Would love to do more 5ks and 10ks to help develop some more speed.  I think it will be a good year.......and hopefully I will avoid any injuries unlike the last 2 years where I've missed about 2 good, solid months of running in each year.

6.25 easy miles on the TM.  Avg pace was probably right around 7:50.  Perfect for what I wanted today.  Looking forward to getting back into the swing of things.

6.75 at the gym.  6x800 with 400 rest.  Warmed up with 1 mile and then did the first two 800s on the track at the LC.  My watch told me both were right around 3:10, but that felt too easy.  My guess is that they were both a bit short.  A TM opened up and I did the next 4 800s there.  I did all of them at 6:35 pace and my rests were around 9:00 pace.  Ideally I would do these 800s at 10k pace, which should be around 6:10s or so, but I'm just getting started.  I will drop the times as I progress over the next few weeks. 

6.0 easy on the TM.  Stomach issues or I would have went a bit longer.  Avg pace was right around 7:45ish.

7.50 in 59:11.  Decided to run outside this morning.  My phone said it was 10 degrees, but I bundled up and overall I was just warm enough.  Did about 1 mile at MP, but I forgot to switch my watch over to auto lap, so I didn't get splits.

5.50 on the TM.  Some stomach issues, so I quit.  Definitely leaving some miles out there this week.

11.60 in 1:31:58.  Avg pace 7:55.  Started at 5:30 and ran the 300 West route.  Was around 14 degrees when I started, but I was bundled up pretty good.  After about 10 miles my legs were getting tired. 

Lifted for 40 min and then ran 3.40 more on the TM to get to 15 total for the day.

Good first week of getting back to some regular training.  Hope to build on this going forward.

6.50 in around 50 min on the TM.  Could be a rough week.  I'm in Bozeman today/tomorrow and then I go to Reno on Thursday/Friday.  I'm going to have to work to get the miles in this week, but I will do it.

6.25 on the TM.  Did 1.75 warm up and then did a ladder of 400, 800, 1200, 1200, 800, 400 with 400 jog between each distance.  Did the first 3 at 6:27 pace and then did the last 3 at 6:27 to 6:31 pace.  Surprised I felt as good as I did, but I was ready to be done on the last one. 

8.0 in 1:06:43.  8:20 avg pace.  Really slow run outside this morning.  I think everything this week caught up to me on this one.....hardly ate yesterday, travel, less sleep, work.  Off to Reno, NV today.  Won't run again until tomorrow night hopefully.

15.25 in 2:01:01.  7:56 avg pace.  Eventually made my way up to Smiths Mktplace and then back home.  A few variations to get some more miles in.  I would stop every 3 miles or so and stretch.  Not a good week for miles, but I didn't have much time.  Should be able to get back on the wagon this week.

Will lift for an hour.

6.60 in 53:30 (8:07).  Did the old church route.  Its been a while since I ran over there and it was nice to run somewhere different.  Good temps this morning.  Probably just over 30 degrees.

PM 3.0 on the TM in about 24 min and lifted for 20 min.  I'm feeling heavy and out of shape so I'm going to try and mix in some extra lifting and I really need to get my miles up to 55-65 per week.

7.85 in 1:03:07.  Similar workout to last Wednesday.  Started with a 2.50 warm up and then did:

0.22 1:26

0.50 3:10

0.78 4:55

0.74 4:44

0.50 3:14

0.25 1:37

I had about 0.25 breaks in between.  Ran over to the Lehi track and did most of the intervals there.  Everything ended on the speed ended up being around 6:20 to 6:30 pace.  So, a little bit faster than when I'm on a TM.  Hopefully I'll just keep progressing and getting these faster over time.  Felt good though.

5.0 in about 39 min on the TM in the evening.  Took all I had to get to 5 cause I wanted to be done.

8.0 in 1:01:58 (7:45).  Ran up to 300 West and back.  Wanted to get in 2 MP miles (6:50ish).  Did a 4 mile warm up and then did my 2 MP miles at 6:22 and 6:31.  My body has no idea of pace right now and these times were a bit faster than they should have been, but there was some downhill.  Happy with how it went though.  Cooled down with 2 miles back to the house.

PM 5.0 on the TM at around 7:45ish pace.

6.0 on the TM in the early afternoon.  Lifted for 25 min before.

9.0 on the TM in the late afternoon.  10 min on the elliptical.  I had to be to work around 7:00 this morning, so I wasn't able to run in the morning.  Really wanted to get a long run in of around 15 or so, but I just have a hard time if I can't do it in the morning.  9 was about all I could handle on the TM.

Was hoping to get my mileage in the mid 50s, but I got just below that this week.  I think this is my first 50 mile week in quite some time.  Hopefully I can build off of this.

10.15 in 1:20:17 (7:55).  Wanted to get a longer run in this morning, so I woke up just a bit earlier.  Just kept the pace nice and easy.  Ran up 300 West to the "T" in the road and then went towards Smiths Mktplace until I hit the turnaround point.  Hit 5 miles right around 41 min and then on the way back I was mostly in the 7:30s each mile.  Glad to get this run in.

8.20 in 1:05:19.  Wanted to get some kind of a speed workout in today so I ran over to the track (2.35 miles) and then 3x800 with about .25 jogs in between.  

0.51 3:24

0.52 3:11

0.50 3:11

Then I switched to 3x400 with .25 jogs in between.

1:31, 1:32, 1:29

Jogged home to get to 8.20.  My main goal is to get some descent leg turnover and I guess I got it.

8.15 in 1:06:45 (8:11).  Ran out towards Saratoga and back.  I had to take it easy once I hit the JRP because it was very icy in a lot of spots.  Also, my legs are a bit tired from the last two days.  Slow, but good run.

5.0 on the TM.  2 mile warm up and then did 2.50 at MP, or about 6:50.  Felt like I was going to pass out for the first mile, but then I felt better.  Ran in the evening because I was up late last night at BYU game and didn't want to get up this morning.

6.10 in 49:00 (8:02).  Nice and easy today.  Cold and foggy as well.  Was hoping to get around 7 or 8 this morning, but I was ready to be done at 6.  Hoping to get a longer run in tomorrow morning.

14.30 in 1:54:23 (8:00).  Started at 5:30 with Mark.  I was fine for the first 10 miles but then I got cold.  Split from Mark around the 9 mile mark and added some on.  Kind of just went all over the place.  

Not a bad week.  Was hoping to hit the mid 50s with mileage, but that is proving to be hard now days.  Maybe next week.

Lifted for 35 minutes.

9.0 in 1:12:10 (8:01).  300 West route.  About 30 degrees, but the wind was just howling in certain spots.  I need to start eating better.

PM 5.0 on the TM.  Nice and easy.  This was actually a good run.  Felt good and the time passed by fast.

6.50 on the TM.  20 min warm up and then did 1 min on/2 min off for the

next 30 min.  My "on" segments started at 6:35 and I moved down .1 on

the TM on each interval.  The last one was at 6:03.  My "off" segments

were all at 8:00 min/mile avg.  Felt pretty good.

7.0 at the gym.  1 mile around the track at the LC and then 6 on the TM.  Easy effort.

5.50 on the TM.  2 mile warm up and then did 3.10 at MP (6:44 to 6:49).  I felt really good during the tempo part of the run, but then my stomach started giving me some trouble, so I pretty much just stopped.

7.0 in 55:17 (7:53).  300 West route this morning.  Took things pretty easy.  Cold, but warmer than the last few days.  Probably around 18 degrees.

15.0 in 1:59:34 (7:58).  Ran up 300 West and over by Smith's Mktplace and back.  Threw in some variations to add on some mileage.  My legs had a rough time this morning.  Not a real great run, but got it in.

Lifted for 40 min.

8.60 in 1:09:12 (8:03).  A little over 30 degrees, so the temps were quite good this morning.  Ran up 300 West and back.  Legs are still dead from Saturday's run.  Lots of others out running/walking this morning.

6.50 on the TM.  2 mile warm up and then did 3x800 at around 6:20-6:28 pace.  Then did 4x400 at around 6:07-6:22 pace.  I rested with 400 in between each set.  Didn't feel all that great, but got it done.

6.15 in 48:04 (7:49).  Ran out towards the old church and back.  Lots of aches and pains right now.  I will probably try and cut back the mileage this week to low to mid 40s and then I will try to get back into the mid 50s again next week.

2 mile warm up.  3.25 miles at MP.  Average for the entire tempo was 6:43 (perfect).  Individual miles were 6:38, 6:46, 6:43, and the last .25 were at 6:35.  The route was pretty much flat as I made a big loop around where I live.  Seemed harder to this outside as opposed to the TM probably due to the cold.  Glad I got it in though.

13.60 in 1:49:04 (8:01).  Ran with Mark starting at 5:30.  It was colder than I was hoping.  Made our way up to Smith's Mktplace and back home.  Took it pretty easy for most the way, but right around mile 10-11 I just wasn't doing good.  Second long run in a row where I've had trouble.  Legs just die on me and I was low on fuel I believe.  I wonder if I need to eat more the day before.  Oh well, got the miles in, but it was harder than it should have been.

9.30 in 1:11:53 (7:44).  Ran 300 West and then over to the roundabout and then eventually made my way back to 300 West and back home.  Good run for me this morning despite some stomach problems due to how bad I ate last evening.  Lots of people out running/walking probably due to the warmer than usual temps (around 30-35 degrees).  

5.10 in just over 40 min.  Had to be done quickly so that I could catch a flight to Bozeman for the day.  Cut the run short, but threw in lots of strides and actually felt good.  May get another run in later.

Afternoon: 4.30 on the TM at hotel.  Didn't feel good.

5.65 on the TM in the evening. Easy.

6.60 on the TM.  1.75 warm up and then 4.50 at MP (6:43-6:53).  Cooled down with a bit.

6.60 in 51:57 (7:52).  Not a bad run.  Would have been faster but I stopped and talked to somebody right at the end of the first mile and forgot to stop my watch.  Good run though.

16.35 in 2:10:43. (8:00) Really good run for me today.  I've struggled the last few weeks on my longer runs. but I felt good today.  Could have run longer and could have pushed the pace even more the last 3-4 miles.  Started at 5:30 with Mark.  Ran up 300 West and eventually made our way up past Smith's Mktplace and headed up Suncrest.  Went up a few miles and then turned around.  Just felt really good today.  It was a bit windy, but it was warm enough that it didn't really bother me much.

5.10 in 38:16 (7:30).  Decided to sleep in a bit and then go short.  Ran out towards Saratoga and back.  Pushed the pace a bit.  Some lingering fatigue in the quads from Saturday's run, but overall I felt really good.  Wish I wasn't going to work today though.

1.50 warm up.  Then I did 0.25 intervals with 0.25 rests between sets.  Here are the splits:

1.29, 1.29, 1.28, 1.28, 1.30, 1.31, 1.30, 1.29

Cooled down with 2.05 to get back home.  Felt good about the intervals.  Everything was really easy and smooth for the first 3-4, and then they got harder.  Happy with it though.

6.0 in 46:38 (7:47).  Ran out towards my old church and back.  

2 mile warm up by going onto Pioneer Crossing and out to the elementary school.  Did some strides and stretched a bit.  4 mile MP tempo from the elementary school out to the JRP and Willow Park and then back.  MP miles were: 6:40, 6:43, 6:41, 6:44.  Felt good for the first 2 and then I struggled.  I was going to try to get to 5 miles, but I just gave up.  It seemed so easier to hit these paces last week on the TM.  Oh well.  Cooled down with 2 miles back home.  Overall a good run for me.

PM 5.25 on the TM.  Felt pretty good actually.

4.50 on the TM.  At least I got something in.

15.25 on the TM.  The thought of running long on the TM sounded miserable, but it actually went by pretty fast today.  Was hoping to run outside with Mark, but the wind was blowing pretty hard.  Ran 1 hr on one TM, but the mileage setting was messed up.  I'll play it conservative and say I went 7.50.  Then I switched TMs and ran 7.75 more on a different TM.  Glad I'm done.

Lifted for 40 min.

8.35 in 1:08:57 (8:16).  Slow run today.  Ran up by the cemetary.  I have the onset of a cold it feels like, so I just took things real easy.

Nothing.  Not feeling well.

Still not feeling well.

Feel a lot better, but taking another day off.  Planning on running tomorrow morning.

Lifted for 15 min

Elliptical for 15 min

Ran 1.25

At least it was some form of exercise.

14.50 in 1:54:23 (7:53).  Started at 5:30 am.  Not sure how things were going to go since I've been sick most of the week.  Sickness wasn't enough to keep me hope from work, but I didn't run just cause I don't want it to linger.  Ran up to the light at Smiths Mktplace and then back home, adding some on towards the end.  Did pretty good, but my body just didn't have much to give today.  Struggled pretty good the last 2 miles or so.  Not  a good week of running for me, but next week should be better.  I'm in Vegas Wed through Sunday and hopefully the weather will be good.

Lifted for 35 min.

6.60 in 53:48 (8:09).  Great weather, but my body was having issues.  Lots of stomach problems.  Luckily found the POP on the JRP.  Had to walk several times.  Still battling this cold and just can't get over it.  Glad I went though.

PM 4.40 on the TM.

7.10 in 1:00:26 (8:31).  Had no choice but to go real slow due to the ice and snow that was everywhere.  Ran up Center St. and then up 300 West for a bit and then back home.

5.10 in 37:20 (7:20).  Ran out towards Saratoga.  Finally a faster run.  Felt pretty good, but my legs are still getting used to running again.  Off to Vegas for the rest of the week to watch basketball and hopefully run in the sun a few times.

1.0 warm up.  Lifted for 25 min.  Ran 7 more.  Did all of this on the TM.  The fitness center is pretty nice here, so I decided just to stay inside.

1 mile warm up.  Lifted for 35 min.  8 more miles on the TM.

5.50 on the TM at the hotel.  Lifted for 25 min.  I had nothing in the tank this morning. Got to bed late last night and I was tired.

8.25 in 1:01:26 (7:26).  Ran up to 300 West and back home.  Kept a pretty brisk pace for me today.  Felt good to be running in shorts for the first time in a while on one of my morning runs.  Off to Bozeman for the day, returning tomorrow morning.

5.25 in 41:13 (7:51).  Traveled home from Bozeman early this morning and so I ran in the evening after work.  Great temps. Ran from the jr. high out towards Willow Park and the JRP and then back to the car.  Nice and easy.

8.0 in 1:01:24 (7:40).  Great temps again.  Right around 50 degrees this morning.  Ran up by the cemetary and back home.  Good pace and good run for me.  

PM 3.50 on the TM......easy.  Lifted for 20 min.

5.65 in 46:46 (8:17).  Slow run out towards Saratoga.  Nothing in the tank this morning.

Took the day off.

19.10 in 2:33:34 (8:02).  Not the fastest run this morning, but I wanted the mileage more than anything.  I'm feeling very under trained for Boston, which is not that far away.  It is looking more and more like Boston will be a glorified long run for me, which is fine. Started out this morning at 5:30ish.  Ran Pioneer Crossing over into A.F. and then hit the old Alpine Highway.  Went up into Highland/Alpine and then hit the main road up by Kohlers that takes you out to the freeway. I did a lot of meandering around to add mileage.  Eventually made it to the Smiths Mktplace and stopped to fuel up.  Headed on back home via 300 West and Center St.  Actually held up really well, and it helped to take things easy for most of the run.  Miles 14 to the end were all in the 7:30s or low 7:40s, which I was pleasantly surprised about.  This is my longest run in quite some time. 

Hoping to lift a bit later on.

8.30 in 1:05:16 (7:52).  Ran up by the cemetary and back home.  Good run.  Felt pretty good and seemed to glide a bit, but my legs can definitely feel the long run from Saturday.

7.75 in 1:00:12 (7:46).  Ran out towards Saratoga and connected to the JRP.  Ran over to Pioneer Crossing and then back home.  Threw in some strides at the end.  Good run.

7.20 in 56:33 (7:51).  Ran up to 300 West and then essentially back home.  Didn't want to go out this morning, but after about 3 miles I was glad that I did.  Legs are still tired.

PM Lifted for 35 min and then did 2 miles on the TM just to shake the legs out a bit.

Took the day off.

7.0 in 55:15 (7:54).  Pretty easy, relaxed run up towards 300 West and back.  Real windy, otherwise it would have been perfect.

20.60 in 2:44:53 (8:00).  Started at 5 am with Mark.  About 30 degrees, but little wind so things were bearable.  Went up by Smith's Mktplace and eventually made our way to Bull River Road.  Ran east and then we ended up getting into Alpine and connected up with Alpine Main St.  Took that road all they through Highland and and down into A.F. where we eventually made our way home by going under the freeway and past my old church.  We kept the pace easy and I don't think I had a mile under 8 min/mile for the first 12 or so miles.  I felt pretty descent until we got up around the 16ish mark and then my legs started having trouble.  Probably shouldn't have run as much yesterday, but no big deal.

Going to lift in just a few minutes.

5.50 on the TM.  Lifted for 15 min. 

PM 25 min on the elliptical and 2 miles on the TM.  Legs are a bit fatigued from the long run on Saturday so everything was easy today.

7.0 in 55:32 (7:56).  Ran my old standard route with a bit added on to get to 7.  My legs have nothing to give right now.

9.0 in 1:10:06 (7:47).  Finally some descent temps and was able to get into a descent groove after the first 4 miles.  Ran up 300 W. and basically back home.  Legs still a bit sore.  Feel like I'm getting sick again, which could be contributing to some of the sluggishness.

5.85 in 47:13 (8:04).  Slow, easy run out towards my old church and back.  Feel like I'm getting more sick, but I'm glad I got out.

5.10 in 40:16 (7:54).  Another slow, easy run up Center St basically and then back home.  Feel better today than the last two days, so hopefully I'm getting over the cold.  Second run in the Nike Frees.  I like them,  but thought they would have a bit more support than what they do. 

18.11 in 2:23:45 (7:56).  Ran with Mark and started around 5 this morning.  Did practically the same route as two weeks ago, only we didn't add much on.  Kept things pretty easy and relaxed for a while.  I felt good up until around 13-14.  Then I started to get light headed.  I think it was a fueling issue.  Anyways took in some more fluids and eventually felt better.  We picked up the pace a bit (7:30s) over the last several miles.  Overall, legs felt pretty good and the miles clipped by pretty fast.

Lifted for 35 minutes.

7.15 in 56:27 (7:54).  Pioneer Crossing west down to the 2nd stop light.  Then up to 500 South and east down to Center St.  Eventually make it back to Pioneer Crossing and then I added on a bit at the end to get to 7.  Legs are a bit tired from the long run on Saturday.

6.60 in 51:03 (7:44).  Up to 300 West and back.  On the way back I did 4 x 3 min on/3 min off.  My "ons" were around 6:30-6:45 pace.

PM Lifted for 20 min and then did 2.50 easy miles on the TM.  Really easy.

6.60 in 52:08 (7:54).  Ran 700 South and eventually crossed Main St. by the new jr. high and headed out towards Willow Park.  On the way back I attempted to do a similar "on/off" tempo, but my legs were dead.  

PM 2.50 on the TM real easy.  Elliptical for 15 min.

PM 5.0 on the TM at around 8 min pace.  Lifted for about 15 min.  Had a 6:00 am meeting this morning so that ruined any plans to run in the morning.  Ate terrible during the day and am tired, so this run wasn't very fun.  Still nothing in the legs.

Took the day off.

15.50 in 2:05:09 (8:04).  Started at just after 5:30 this morning with Mark.  It snowed pretty much the whole time, but wasn't too cold.  We headed up to Smiths Mktplce and then up into Highland a bit and then back home.  Seems like we climbed a lot for the first 6-7 miles and we were slower than normal for the first few miles.  Picked up the pace the last few miles to try and catch the 8 min mark, but just ran out of distance.

This is the last long run before Boston.  I will take things a bit easier this week, but Boston will not even be close to an all out effort for me.  More of a glorified long run and hopefully I'll be able to just enjoy the experience and come in right around the 3:30 mark.

Lifted for 1:05.

6.50 in 51:21 (7:54).  Up to 300 West and back.  Was going to try and keep things pretty normal this week, but I think I will back off some.  Off to Bozeman for the day, which means no run tomorrow morning.

1.0 on the TM...easy.

Lifted for 45 min.

1.0 on the TM around 7ish pace.

20 min on elliptical

5.0 in 38:33 (7:42).  Not many miles, but I pushed the pace more than normal for the last few miles.  Ran out towards Saratoga a bit and then back.

Lifted for 45 min.

6.10 in 55:33 (9:06).  Ran just under 5 with my bro. Ryan who lives down the street.  He's just getting back into things with running.  Averaged about 9:30s with him.  Added on a bit after we split and picked the pace up a bit.  I was perfectly fine with the slower pace today and the run went by fast cause we talked the whole time.  Don't know if I'll get another run in before the marathon on Monday, but here is the itinerary:

Saturday - Leave in the morning and fly directly to Boston

Sunday - Baseball game and expo

Monday - Marathon

Tuesday - Freedom Trail and Celtics/Knicks playoff game

Wednesday - No plans yet, but our flight leaves in the early evening.

I'm sure there will be lots of eating and other things.  The closer it gets, the more excited I get.  Not nervous for the marathon mainly because I'll be taking it easy and hoping to cruise in at the finish around the 3:30 mark.

This race was awesome and exceeded all my expectations.  I would highly recommend it to anybody that is thinking of coming to run it.  It was freezing cold for the few hours that we (Mark and I) waited at the athletes village before the race started, but it warmed up very quickly.  In fact, I got me a good sun burn on the right side of my body.

The plan was to take it easy, mainly because I wanted to enjoy things, but also because I wasn't in good enough shape to run it all out.  I stuck to the plan extremely well and never felt out of my comfort zone.  Walked through all the water stations, and really just enjoyed things.

Here are my 5k splits according to the Boston website. 

5K 23:17  10K 46:56  15K 1:10:59  20K 1:34:39  Half 1:39:45 (perfect)  25K 1:58:22  30K 2:22:41  35K 2:47:16 40K 3:11:15 

7:43 overall pace

Splits from my watch: 7:24, 7:18, 7:35, 7:33, 7:33, 7:28, 7:24, 7:35, 8:00 (bathroom stop), 7:31, 7:36, 7:32, 7:29, 7:36, 7:37, 7:26, 7:49, 7:43, 7:40, 7:49, 8:05, 7:29, 7:29, 7:51, 7:36, 8:00, 3:48.  I obviously measured the course long at 26.53, but I was happy that I ran the second half only about 2:30 slower than the first half, and my splits were very even throughout.

Started off in corral 3 and realized that all the people around me were planning on running a lot faster than me. Wellesley and everything from about Boston College (mile 20ish) to the end were probably some of the best running moments of my life.  It was so awesome and exhilirating.  In fact, all the guys I was running with for the half mile leading up to Wellesley were commenting on how cool this part of the race is, and it lived up to it.  It's so cool to hear the yells beforehand and then once you leave you can hear them for a bit.  I realized that despite the fact that I was running pretty easily, it is still hard to run 26.2 miles and my legs started feeling it around the Newton Hills.  Despite the fact that the hills were tough, I think I was in better shape than most of the other people I was around.  Mark caught up to me around mile 16 or so and we ran together for a bit, but then I pulled ahead.  I've never been able to run all the way through a marathon until this one, but it was just so awesome that I couldn't stop.  Just tried to really enjoy things up through the finish line.  Great experience and glad I did it.

Really hope to build off of this and train pretty diligently for the UVM half.  Maybe with some focused work on the half I will be able to pull something great off. 

Elliptical for 26 min and lifted for 35 min.

Elliptical for 36 min and about 15 min lifting/core.  I'm going to run tomorrow.

10.25 in 1:22:48 (8:05).  Been dying to run since the marathon.  Headed up 300 West all the way and then towards Smiths Mktplace.  Cut it off and headed home.  Quads got tight on me after a couple miles and then sore after a few more miles.  Probably shouldn't have run this much, but oh well.

Lifted for 50 min.

6.0 in 54:00.  Ran 1.25 on my own and then met up with Ryan to run the rest.  Slow, recovery miles.  Quads are still a bit sore.

7.0 in 55:43 (7:58).  Out towards Saratoga and back.  I got marathon legs...they just don't want to move after 3-4 miles.

8.30 in 1:05:37 (7:54).  Started at about 5:30 this evening.  Went from new jr. high out to the JRP and north for a bit and then back.  Best the legs have felt since the marathon.

6.40 in 57:57 (9:03).  Ran with Ryan just in the neighborhoods around here.  Slow, but I'm fine with that cause I just ran last night as well.

PM Lifted for about 35 min.

7.60 in 59:03 (7:46).  Better weather than expected.  Ran up 300 West and back.  Fought the wind a bit going out, but had it helping on the way back.  Miles 5-7.60 splits: 7:14, 7:20, 7:22, 7:17 pace.  And it didn't even feel like I was pushing it much, so that's good.

15.0 in 1:58:42 (7:55).  Started alone at 5:40.  Around 30 degrees but not an ounce of wind.  Ran up 300 West then to Smiths Mktplace and then back down around my neighborhoods.  Not a good run for me.  Lots of starting and stopping (bathroom, shoe laces, etc) and never could get in a good groove.  This was probably a bit further than I should have gone, but oh well.  Thinking of doing the Provo City Half next week if I can still get in.....

 Going to lift for a while now.

8.70 in 1:13:02 (8:24).  Ran 3 on my own around the neighborhoods at about 7:45 pace and then met up with Ryan.  Pace slowed, but I was fine with that.  Actually this was a really good run cause it was longer than normal, but I can tell I'm getting back to normal after the marathon.  

8.30 in 1:03:53 (7:42).  Ran 2.25 over to the track and then did 8x400 with 400 rest between.  Goal was to hit between 80-90 seconds.  Splits: 92, 83, 89, 86, 89, 86, 88, 85.  Ran back home.  Felt descent and didn't feel like I had to go all out to hit these.  

8.0 in 1:09:12 (8:39).  Ran about 1.50 on my own and then met up with Ryan for the rest.  Went up 300 West and back home.  I would go crazy running this kind of pace by myself, but the run goes pretty fast when you can talk.  Plus it does wonders for my recovery.

Signed up for the Provo City half this Saturday.

PM Lifted for 25 min and then 3 miles on TM in just over 24 min.

6.0 in 50:58 (8:30).  First 3.5 or so with Ryan and then the rest solo.  Not much energy today.

6.0 in 48:39 (8:07).  Ran around the neighborhood a bit.  Pretty slow and easy.  Plan for the half tomorrow is to try and get 13 solid miles in at 6:30-6:45 pace.  

Good workout today on one of the tougher half marathon courses I've run around here. I was hoping to get 13 miles in at 6:30-6:45 pace, but I learned that I'm not quite ready for that. I don't feel race ready and this was a reminder that I need to get training harder.  But despite the fact it wasn't what I was hoping for, I still got in a lot better workout than if I did not run the race.  Splits:

1               6:31

2               6:37     13:08  Feeling descent and settling into things. Right where I want to be   with my pace.

3               6:25     19:33  Looking at my cumulative time, I should be able to throw down a 5k time way under 19 min sometime in the near future. 

4-5            13:11   32:45  Still right on pace and all the runners all strung out now.  Still feeling okay, but starting to feel a bit uncomfortable and doubting I can hold this pace the rest of the race.

6               6:36      39:31  We are heading out towards the lake and this is really where I'm doubting myself now.  Although, I'm still on pace and keeping strong.

7-10          28:09    1:07:31  We cross over the half way mark and this is where I stop at the water table and walk while I take in water.  We are on the trail now and I'm trailing a couple of older guys.  Stop for a bathroom break and to walk a bit and mentally I'm done. 

11-13.1     23:40    1:31:11  A little more walking in here, but I don't walk the last hill that's a beast. 

So, overall I guess I got in a good workout.  It's weird that I actually felt a lot better during the marathon a few weeks ago than I did today.  But like I mentioned before, this was definitely slower than I was expecting (really was expecting between 1:26-1:29ish), but I got a really good workout in and this is good motivation to get training better. 

This was a good mileage week for me and I need to build off of this.  I feel a bit heavier than I should and hopefully I can continue to get my miles a bit higher.  The plan is to really get ready for UVM half in a bit over a month and hopefully I can bring that time down into the 1:25 or lower range.

7.0 in 56:21 (8:03).  Ran with Mark west on 700 South and then over to the new jr. high and back.  Legs are not really sore from Saturday, just felt a bit fatigued.  Good run.

Did not get into St. George.  Good thing I didn't have my hopes up.  Need to find plan B, but not sure what that will be.

5.0 on the TM in Bozeman in early afternoon before meetings.

10.0 in 1:18:56 (7:54).  Started out near Saratoga on the JRP and headed north 5 miles and then back to the car.  Did this in the afternoon since I flew home from Bozeman early this morning.  This was about 2 miles too much.  I didn't have much left at the end.

5.50 in 49:49.  Ran with Ryan around our neighborhoods.  Very slow, but it felt good cause I was tired.

PM 4.0 on the TM in around 34 minutes.

2.0 warm up. 

4 mile tempo going out towards Saratoga and connecting to the JRP and then running north.  Splits: 6:42, 6:40, 6:33, 6:35.  Overall pace was 6:38.  It was all flat with what felt like some slight up hill in spots.  Legs probably weren't ready for this due to the race last Saturday and I had to push myself the last two miles.

3.30 cool down.

PM 1 mile on the TM before spin class.  1 hour spin class.  Didn't have much to give during spin, but I sweated a lot.

6.50 in 55:37 (8:34).  Ran about 3 on my own and then the rest with Ryan.  Easy recovery run in hopes that I feel pretty good for a long run tomorrow morning.  Thinking of doing my long run up and down Provo Canyon tomorrow.

16.85 in 2:11:34 (7:48).  A really good run for me to cap off my highest weekly mileage of the year.  Felt really good today. Ran up Provo Canyon with Mark starting at 6:00.  Good head wind heading up, but it felt good.  Took my time going up and then coming back down I got in to a good groove just after coming back past Vivian.  Pushed the pace the last two miles and started to hurt a bit in the legs, but overall I felt really good. 

Good week for me.  I'm going to try like crazy to build off of this and keep my miles up next week.

Lifted for about 40 min.

9.20 in 1:16:01 (8:16).  Very windy which made things slower than they would have been.  Legs a bit sore from the downhill on Saturday. Ran up Center St. and back home and then out towards Saratoga and back. 

PM 5.80 on the TM. Felt pretty good.  Was able to just put things right around 7:45-8:00 and got in a good groove.

12.0 in 1:40:00ish (8:20ish pace).  Did the first 4 on my own and then met up with Ryan.  He wanted to do 8, so I just went with it.  More miles than I expected, but all the miles with Ryan were around 8:30s, so it didn't pound me too much. Went West on 700 S. and hit the JRP out to Willow Park and then back.

6.0 in 52:20 (8:44).  About two on my own and then the rest with Ryan.  Slow, but I was fine with that. Will try to get a few more in tonight. 

PM 4 easy miles on the TM all around 8 min pace.  Hope the legs are good to go for a workout tomorrow morning.

2 mile warm up in about 16:30.

5 mile tempo.  Splits: 6:47, 6:48, 6:45, 6:45, 6:50. 6:48 avg for all 5 miles.  Same route as last Thursday where I went out towards Saratoga and connect up with the JRP.  I averaged 6:38 for 4 miles last week, but was hoping to slow it down just a bit and hopefully feel a lot better this week.  Never felt really great during this run, but was actually surprised how easy it felt to hit the last two miles. Rained the whole time with some minor wind at times.

3 mile cool down in around 25 minutes.

PM Spin class for just over 60 min.

6.10 in 48:59 (8:01).  Solo.  Around the neighborhoods a bit and then out towards Saratoga and back.

17.0 in 2:11:43 (7:45).  Started at 6:00 alone and ran 8.5 up Provo Canyon in 1:10:00 and then back down in 1:01:43. Cool temps the whole way until the very end.  Didn't feel as good as last week, but still was able to glide along good, especially on the way down. Had to practically stop going up South Fork to let a moose cross the road in front of me.  They're big.

This is almost my highest mileage week ever.  Body feels pretty good and with an off day tomorrow I should be feeling really good come Monday.

Will lift for 30-45 min.

7.0 in 1:00:34 (8:36).  Ran about 2.25 solo and then picked up Ryan and did the rest with him just through the neighborhoods.  Body feels beaten down and stomach did not feel good today.

PM 5.0 on the TM in just under 40 min.

10.0 in 1:22:59 (8:18).  Ran 4.5 solo and then picked up Ryan.  Feel better than yesterday, but calves are really tight and legs a bit sore by the end.

9.15 in 1:14:15 (8:07).  Ran about 4 solo around 7:45 pace and then picked up Ryan for the rest.  Ran out towards Saratoga Rd and then home via 700 S.  Faster pace than we normally keep.

PM 4.10 easy on the TM.

10.0 on the TM.  Didn't want to face the wind this morning, and it was a bit windy in the evening, so I hit the TM.  2 mile warm up and then 6.50 tempo run.  Splits: 7:13, 6:58, 6:44, 6:44, 6:31, 6:40, 6:53.  1.50 cool down.  Lots of little aches and pains.

4.50 really slow miles with Ryan. Neither of us were feeling great.  Hopefully this was slow enough that I will feel fine for a long run tomorrow.

16.10 in 2:04:30 (7:44ish).  Started at 6 am with Mark and ran about 8 up Provo Canyon and then back down. Kept a descent pace up and tried to not over due it on the way down.  Felt like I was holding back most of the way down until about 1/2 mile to go and then I let it go.

Another really solid week of running this past week. Mileage for this half marathon build up has been 50, 56, 65, 70, and 66.  Next week I will  keep it between 50-55 and then I will do a full one week taper.  Pretty short build up for the race, but I don't think I've ever put in back-to-back-to-back mid sixty to seventy miles.  I hope it pays off.

12.35 in 1:34:45 (7:40).  Started at 5:30 with Mark and ran the Smiths Mktplace route.  Overcast, but no rain. Temps were pretty good.

7.0 in 58:48 (8:24).  First mile on my own and then the rest with Ryan.  Went out to Saratoga Road and back via 700 South.

7.40 in 1:01:19 (8:17).  Ran 2.5 on my own and then finished off with Ryan by going west on 700 South and then back home.

2.70 warm up. 

2 tempo miles at 6:34 and 6:20. 

1 mile slow.

1 mile at 6:19. 

Cool down for 2.45.  This was done on the same route as two Thursdays ago and 3 Thursdays ago (Out towards Saratoga to the JRP and home via 700 South).

5.0 in 39:43 (7:57). Easy miles out towards Saratoga and back.

14.10 in 1:45:39 (7:30).  Started at 6 am with Mark and ran 7 up and 7 down Provo Canyon.  Mark kept going up.  Hit the 7 mark in 56:53.  Splits for the 7 miles down were: 6:58, 7:10, 6:56, 6:52, 6:46, 6:38, 6:41, and then 0:42 for .10.  Time to complete the 7.10 down was 48:46 (6:52:11).

Really stiff head wind coming out of the canyon.  My hands were freezing until about mile 11.  Hopefully the wind is as strong next week for the race as it was this week.

Good week of training for me.  I backed off a bit, but still got 3 really good runs in (Mon, Thurs, Sat).  I will really take it easy next week and hopefully the legs will recover and bounce back strong for next Saturday.

Going to go lift for a bit.

7.0 in 58:15 (8:19).  First 3 solo and then the rest with Ryan up Center St. and back.

6.10 in 49:50 (8:10).  Ran about 2 on my own and then picked Ryan up and went towards Saratoga and back.  Through in some strides.

6.35 in 52:46 (8:19).  Ran on 700 S. west and back with Ryan.  Great weather this morning.

PM 3.25 on the TM.  1 mile pretty slow and then I wanted to feel some "race" pace for the remaining bit.  Did the elliptical for 20 min after.

Taking the day off of running.

5.0 in 38:09 (7:38).  Easy run out towards Saratoga and back.  Threw in some strides.  Feel good.

This is what I expect tomorrow:

A. The race of my life: 1:22:00 or below

B. Realistic: 1:23:30 to 1:25:00

C. Things go bad: 1:25:00 or above

13.10 in 1:25:46 (6:32).  Good run today.  Not as fast as I was hoping or expecting (is it ever), but the course was a bit tougher than expected.  The 3 climbs were tougher than I thought they would be.  Despite that, I had a good run, gave a good effort, and now I just need to develop some more speed.  I think I can do it, so I will keep working at it.  Splits:

1-2:   13:18                I wanted to start off slow, but I started slower than I should have.  Wish I would have went out harder at the beginning.

3:         6:49     20:08  First big hill.  I feel good and smooth though.  At this point in time I'm running with another guy and girl. 

4:         6:25     26:33  Still with same people and now things are really spread out.  Between here and mile 7 were the most enjoyable of the race.  Got a good rythem and seemed to just glide.

5:         6:15     32:49  Our group of 3 has picked off 2 runners by now and we have a girl coming back to us.  There is another little climb in here somewhere.

6-7:    12:52    45:41  Right around here we come upon Mary Ann (??).  The 2 people I was with before had dropped back a bit.  The next closest person in front of us is about a good 2-3 min ahead of us.  I couldn't believe how big the gap was.  There is probably nobody coming back to us now.  M.A. says she is not having a good race, but we stick together for the next 3-4 miles. This helped.

8:          6:27    52:09 

9:          5:45    57:54  Right around here a guy passes us and he looks smooth.  Looks like he is not even trying and I think he must weigh 100 lbs (I hate people like that :))  He gaps us a bit.  Based off of this split and the next one, I'm pretty sure I hit my lap button a bit early here.

10-11: 13:58   1:11:53  I break away from M.A. here and slowly reel back in the lightweight and pass him.  Right around here another guy has passed me as well.  Last hill is in this section and now I'm starting to feel the fatigue.       

12:        6:51   1:18:44  Right around here the lightweight passes me back as well as M.A. and the other guy I was running with in the middle miles.  I gave in a bit here.  Walked through the aid station.

13-.1:    7:03   1:25:47  Pull it together a little bit and end up finishing about 2 sec ahead of M.A.  A little disappointed in the last 2 miles or so, but I feel pretty good about things.

Good, fun race.  I got an excellent workout.  I wish I would have started out faster cause I just can't make up the time at the middle or end of the race.  But the good thing about racing is that I learn a lot and it builds the desire to get faster and stronger.  I probably need to race more cause it definitely puts me out of my comfort zone.  I stuck around and watched up until around the 3:20 marathoners came in.  I'm amazed at these guys that finish in 2:50 and below.

I'm going to go lift.

60 min on the elliptical in Bozeman, MT.  Woke up and my quads were sore, so I just played it safe and didn't run.

60 min on the elliptical at the L.C. in the evening.

8.20 in 1:08:04 (8:18).  Ran about 3 on my own and then picked Ryan up and did a big loop over to Saratoga Rd. and back via 700 S.  Legs were sore by the end.

7.20 in 55:23 (7:42).  Ran up to 300 W and back home.  Fought the wind the whole way up, but got its help on the way down.  Warm out.  Legs felt a lot better than yesterday.

PM 10 min stair climber, 10 min on TM (1.25 miles), 10 min on bike, 10 min on stair climber.

7.0 in 54:27 (7:47).  Ran out towards Saratoga and back.  Feeling pretty good.  A little cold this morning.

AM 14.93 in 1:56:10 (7:47).  Started at 6:00 up Provo Canyon with Mark.  Stomach problems before the run and then at 7.50.  Did not feel good.  Think it was some dehydration problems.  Same feeling as TOU last year.  Actually felt pretty good coming back down after a bit.  Crappy run overall.

PM Lift and ran another easy 3 miles on the TM. 

9.05 in 1:11:54 (7:57).  Short cemetary loop.  2 nasty climbs. 

Signed up for the A.F. half this Saturday. Figured it would be a good way to get some faster miles in for me this week. 

PM 4.0 from the jr. high out towards the JRP and back. 

8.10 in 1:03:42 (7:52).  Went up 300 W. and back home.

PM 5.0 in 39:44 out near Saratoga on the JRP.

8.30 in 1:05:08 (7:51). Went out towards Saratoga and connected to the JRP and came home via 700 S.  My body was done after 6 miles and had nothing more to give.  My only run for today, so hopefully I recover well.

7.20 in 57:11 (7:57).  Standard route with a few random streets added on throughout.  

PM 2.90 in 22:35 around 9 PM after mowing the lawn.

6.15 in 48:15 (7:51).  Ran out towards Saratoga and back.  Legs feel pretty good, which hopefully means they will feel great tomorrow.

Extremely impressed with this race. I've never run down A.F. canyon, but this race has got to be close to Hobble Creek as far as how fast it is.

5:58, 6:13, 6:17, 6:10, 5:56, 5:59, 6:22, 6:20, 7:14 (bathroom stop), 6:41, 7:37 (I walked), 6:57, 7:11 (walked some more), 0:33.

Serious downhill coming out of the canyon.  Good news is that I ran an awesome 8 miles (49:17 split).  I was basically with Melanie B. and some of her crew right up until we got through part of Cedar Hills golf course.  Legs were shot and once I gave in and hit the bathroom stop during mile 9 my race was pretty much over.  

I feel like I should be faster and that I'm doing something wrong with my training.  It almost feels like I've plateaued a bit and now I'm almost regressing from where I was last year and the year before.  I'm very mentally weak and feel like I just give in too easy.  A little bit frustrating.   However, I put in huge miles this week (for me anyways), and I could never simulate this kind of pace in a training run.  I'm hoping my quads recover from this and for some reason I'm having thoughts of doing DesNews marathon (I swore I would never do that race again last year)....but only if I can continue to put in 65-70 mile weeks for the next three weeks.  So, I guess this race could be a good simulator for that marathon.  I'll keep at it. 

7.50 in 1:06:20 (8:51).  Ridiculously slow, but I wanted to get something in. The race on Saturday destroyed my quads.  Did this run at about 3:00 starting from jr. high and going out towards the JRP and then back. Hot out.

Went and swam at the L.C. around 9 PM.  Swam 32 laps in 28 min which is just short of a mile (need just over 35 to get a mile). 

7.40 in 1:03:57 (8:39).  Up and down Provo Canyon after dentist appt (around 11:00).  It was hot, and my legs are still having trouble.

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. 

6.40 in 54:51 (8:34).  About 2 on my own and then the rest with Ryan. Legs still feel messed up. It may take several weeks to get back to normal. Hopefully I can get the mileage up this week though.

7.0 in 58:25 (8:21). About 2 on my own and then Ryan and I did the standard loop.  Legs die around the 5 mile mark, but we at least a couple miles around 8 min and one at 7:40.

PM 3.10 in 24ish.

6.40 in 49:59 (7:49).  Standard loop with a bit added on early in the run.  Feels like I ran 8 or 9 miles.

PM 4.15 in 33:22 (8:02).  Ran from jr. high out to Willow Park and the JRP and back. Easy.

5.40 in 40:10 (7:26). Ran with Mark this morning. By far the fastest I've gone since the marathon. Felt like I had to work extremely hard (8:09, 7:42, 7:17, 7:11, 7:06, 6:37 pace for the last .4). Ran around the block .60 miles to cool down a bit.

8.0 in 1:02:14 (7:47).  Got over to 300 W and then went until I hit the 4 mile mark and then back home. This is the best I've felt since the marathon.  Slow on the way out, but everything was around the 7:20 mark on the way back and I didn't feel like I had to kill myself to get there.

20.0 in 2:42:46 (8:08).  Wanted a long, slow, easy run today. Kept the pace very easy and I don't know if my legs could have handled much more anyways.  Started @ 6 am with Mark.  Ran the first 8 together up Provo Canyon and then he turned back.  I turned into Big Springs Park and connected up with one of the dirt trails up there, which slowed me down even more.  

10.30 in 1:19:58 (7:46).  Up 300 W. and then towards Smiths Mktplace and then cut it off to head home just after the 5 mile mark.  Slow the first 5 miles (around 41:20) but then I was able to get into a groove and hit the remaining miles all around 7:20.  Off to Bozeman later today.

PM 4.70 on the TM in Bozeman.  Meeting got over quickly.  Went at a descent clip, but nothing too fast.

9.75 in 1:16:03 (7:48).  Started at about 5 pm.  It was very hot.  Parked out by Saratoga on the JRP and headed into Saratoga  for a while and then basically back.

5.35 in 43:25 (8:07).  Got home late last night, so I was tired this morning.  Up Center St. and back.

PM 5.0 in 38:43 (7:45).  Jr. high out to Willow Park and the JRP and then back.

8.0 in 1:05:08 (8:09).  A little over 2 with Mark and then we picked up Ryan and did the standard loop.

7.5 in 56:12 (7:58).  Just ran around the neighborhood.  Running the Provo River half tomorrow.  It will be complete chaos at the beginning, but I love this run.  The only disappointing thing is that I feel like I've already pegged myself to finish between 1:24:00-1:26:00.  Would love to be able to pull something faster out.

9th overall. 8th male (Mary Ann finished about 15-20 sec ahead of me).  Probably a PR effort for me (1:22:03 at Hobble Creek in 2009).  

Started off and knew I wanted to hit low 6's for the first 3 and then in the 5's on mile 4 and was able to do so.  Felt really good and pretty smooth as we came out of South Fork and on to the trail.  From here to the start of the hill is my favorite part of the course and as we approached the hill it was pretty much me, Terry Bean, Mary Ann, and one other guy all within about 25-30 yds of each other.   We all pretty much stayed this way the rest of the race.  They didn't know it, but they were pulling me along pretty well.  I actually caught and passed Terry and the other guy at the bottom of the hill (maybe Mary Ann too), but then they all passed me back at the water station that came right under the bridge.  

Still felt pretty good in these upper, middle miles, but the other 3 had gapped me a bit and were now all about 30 seconds ahead.  Started to fade just a bit in miles 11 and 12, but was still holding strong.  Relaxed a bit and was able to hold it together really well on the last mile and into the finish.

This was a great race for me.  Maybe all the training is paying off a bit.  I ran this race in over 1:25:00 last year and over 1:24:00 the year before.  I was so happy to not drop off and let my times creep up in those last few miles.  Just felt really good overall throughout the race.  

Added on 5 miles at the end.  Still debating what to do next: Pocatello full or half, Mid-Mountain Marathon, or TOU Marathon.  Need to decide this week probably.

6.0 with no watch.  1 on my own and then the rest with Ryan.  My quads got more and more sore as yesterday went on and they are still pretty sore this morning.  I will try and take it easy the next few days, but still try and get some descent mileage in.

PM 5.0 with no watch.  From the jr. high out to the JRP and back. 

6.0 no watch.  About 3/4 of a mile on my own and then the standard loop with Ryan.  Pretty slow again.  Quads were better today, but still sore.

PM 4.0 no watch.  Jr high out to Willow Park and back.  Hopefully I feel good enough tomorrow to take the training wheels off a bit. 

12.0 in 1:34:45 (7:54).  Up 300 West and the over to Smith's Mktplace and then pretty much back home.  Legs felt good enough to go this far, but were tired the last few miles.  First 5 were slow as I climbed up to NE Lehi, but then I picked it up.  No work today, so maybe another run later on, but maybe not.

4.0 in 30:12 (7:33).  Quick little run with Mark out on the JRP near Saratoga.  Stomach messed up. 

6.05 in 51:18 (8:28 slow).  Down Pioneer X and then over by the old church and back home on 500 West.  

7.10 in 55:09 (7:46).  Up on 300 West until the 3.5 mark and then back home.  Legs were a bit sore today.

21.10 in 2:43:26 (7:45).  Solo.  Started at 6 am and went up to the top of South Fork.  Ran around at the top for a bit waiting for the POP to open up and to add on one mile.  Then I headed back down.  Felt pretty good going up and didn't feel like I pushed it much at all.  Got to 10 in just under 1:23:00 (the climb up South Fork is brutal).  Didn't ever feel like I pushed it on the way down until the last two miles.  Just wanted to keep a brisk pace.  Splits for the last 10 were: 7:07, 7:05, 7:16, 6:41, 7:23, 7:06, 7:16, 7:21, 6:48, 6:46 (total was 1:11:36 - avg for last 10 was 7:09).  Overall, this was a good run.  Legs got a bit sore around miles 17-18, but I still felt pretty strong those last few miles and felt like I could have sustained the pace for while longer at the end.

Signed up for Pocatello Half Marathon on Sept 3rd.  Planning on signing up for TOU Marathon on Sept 17th, but of course there are not many options left for hotel rooms.   

10.0 in 1:20:36 (8:04).  Ran 5.25 in 40:36 with Mark.  We did the standard loop.  Then I finished off with Ryan just around the neighborhood.

PM 5.10 in 37:29 (7:21). With Mark on the JRP out near Saratoga.  North to Main and back.  

7.40 No watch.  About 2.25 on my own and then the standard loop with Ryan.

5.50 no watch.  West on 700 South and then back home. Ran with Ryan.

PM 5.10 in 39:16 (7:42).  JRP out by Saratoga.  Good run. 

11.20 in 1:24:16 (7:31).  Ran up 300 West and then towards Smith's Mktplace and then back around home.  Tried to push the pace at the beginning and while climbing up 300 West.  Good run for me, but I never quite felt completely comfortable.

6.0 no watch.  Middle 4 or so with Ryan.

22.10 in 2:53:55 (7:52).  Started about 5:40 am and went up and down Provo Canyon.  When I got to the top of South Fork I headed up the dirt hill and climbed about another mile on the dirt/rocks.  The first 11 miles are a good climb.  Splits from mile 13 on: 7:24, 7:12, 7:01, 6:53, 7:05, 7:29, 7:06, 7:15, 6:45, 6:51.  Didn't feel as good as last week and the run kind of dragged on a bit, but a good one nonetheless.  

Next week is Pocatello half, then a normal week (a little scaled back), and then a one week taper before TOU.