Running

8.15 no watch.  Started at about 6:30 with Mark.  Ran up Center St. and over to 300 W. and a bit and then back home.  Mark did wear a watch and said we averaged just over 8 min/mile.

Crossfit.  50-40-30-20-10 of double unders and sit ups.  Did 3x5 front squats at the beginning, but I didn't do much with those.  I got to try and find a good mix of crossfit and running so that I can start to ramp my miles up.

Last year was probably the best year of running ever for me.  Boston was incredible and I followed that up with a couple of really good half marathons at the Provo River and Pocatello.  Finished up the year with the best race of my life at the TOU marathon.  Hoping to build off of last year as we enter the new year.  Going to try and get ready to run Boston all out as well as St. George.  Hope to mix in a lot of other halves and other races along the way.   

AM Crossfit.  21-15-9 of deadlifts and hand stand push ups.  

Ran 4.0 in 33:47 (8:27) right after crossfit just around where the gym is. 

PM Crossfit.  9-7-5 of muscle-ups and snatches.  OR substitute 36-28-20 of pull-ups and dips (boxes) for the muscle ups, which is what I did.  Upper body is wasted, but a fun workout.

5.50 no watch.  Started at just before 6:00 AM.  Ran the standard route with just a bit added on to get to 5.50.

PM 4.0 no watch out towards Saratoga and back. 

Crossfit.  21-15-9 of Thrusters (65 lbs) and pull-ups.  My body is tired and sore, especially my upper body.  Wednesday's crossfit class destroyed me.

3.0 on the TM.  Went straight to the LC after Crossfit to get a few miles in. 

12.0 on the TM in about 1:35:00.

Crossfit.  

1500 Meter Run 

8.22 in 1:05:xx (8:01).  Ran with Mark starting at 5:30 AM.  Went up Center St. and over to 300 W and up a bit and then back home.  Off to Bozeman for the day.

5.75 on the TM in Bozeman.  Didn't feel good and haven't felt well all day.

Sick

Crossfit

10 Kettlebell Swings 53/35 (I swung the 35 lbs.)

Ran 2 miles on the TM 

5.13 with Mark starting around 5:50 AM.  Up Center and then up State until we hit 2.5 and then turned around.  Didn't wear a watch, but Mark did and we avg about 8:19.  It was cold.

PM Crossfit

6 Power Snatches 135/95 (I did 85 lbs) 

12.56 in 1:42:25 (8:09).  Started just after 5:30 AM with Mark.  Did 4 loops around 500 W down to the T up to 1100 W over to 700 S and back to 500 W.  Each loop is pretty much 3 miles.  Did this route so we could stay relatively close to home in case it got too cold.  It was probably around 15-20 degrees, which just seems to make my legs freeze and not want to move.  Glad I got it in though.

Crossfit

40 Double Unders 

Crossfit was tough.  Last night's workout and this morning's run made it difficult. 

6.50 on the TM.  Just felt like I couldn't get my legs moving today.

PM Crossfit

7 Box Jumps 30″/24″ 

Ran 3.50 on the TM after crossfit. 

Crossfit. 

Weighted Step-ups 8-8-8-8-8 (I got to 80 lbs)

-then-

21-18-15-12-9-6-3

Wall Balls 20/14

Kettlebell Swings 53/35 (I swung the 35 lb)

10 Meter Bear Crawl after each set of Wall Balls.

10 Meter Crab Walk after each set of KB Swings. 

I got home and ran 2 miles.  

7.05 in 57:41 (8:11).  Ran the first 3 with Mark and then he turned around and I added on.  Went over to 700 S. and out to Saratoga Rd and over by the jr. high on Main.  Came back via the Main  St. entrance to Jordan Willows and over by the church building I use to go to.  Legs were quite sore from Crossfit yesterday, but a descent run overall.  Just under 40 degrees and I wore shorts.

PM Crossfit 

14.15 in 1:56:00 (8:12).  Ran solo starting just before 5:30 am.  Great weather...about 40 degrees with some wind from the south.  It sprinkled at times, but was great overall.  Did the big cemetery loop with a bit added on to get over 14.  Legs struggled.  I think they are still sore from Thursday's Crossfit workout.  

Crossfit. 

AM Crossfit

21-15-9 Wall balls (20lbs), pull-ups, thrusters (75lbs), box jumps (24"), kettle bell swings (44lbs).

Ran 2.50 easy miles around the neighborhood when I got home.

PM 5.0 on the TM 

6.35 in 59:51 (9:26).  Decided to go outside and I had no choice but to go slow due to the road conditions.  Legs are thrashed, probably due to crossfit and the running last night.  

6.70 in 52:22 (7:49).  Day off of work today, so started running around 9:00 AM.  Still a bit cold.  Went out towards Saratoga and back.

PM Going to Crossfit.   

PM Crossfit 

4 individual timed rounds of:

400 M row, 12 pull ups, 24 kettlebell swings (35lbs for me).

Ran 4 miles on the TM slowly.

I've been having some minor pain in my right thigh hip, but today is the worst it's been.  In fact, running made it not feel good.  Pain kind of is in my hip, butt and quad/thigh. 

PM Crossfit "filthy fifty"

50 Double Unders 

13.50 in 1:52:07 (8:18).  Started with Mark at about 5:20 this morning.  It was cold.  Did a random route around Lehi for the first 9.50 and then had to stop at home for a pit stop. I had to walk/run from 8.5 to 9.5 because my stomach was killing.  Went back out for 4 more.  The goal was to get to 15, but the pit stop made me lose time and I wanted to get to the 8:00 crossfit class.  Was worried how my right leg would do, but it held up pretty good. 

Crossfit

Team Relay
Teams of 3 complete 4 Rounds of:
125 Meter, One arm Farmer’s Carry (Heavy) (I carried the 70lb kettle bell)
Push-ups
Sit-ups

While the 1st team member does the farmer’s carry, member 2 will perform push-ups and member 3 performs sit-ups. When Their teammate returns from the farmer’s carry, they will rotate to the next exercise until each member has completed 4 farmer’s carries.

Score is time (in seconds) minus total reps done. 

8.50 in 1:08:39 (8:05).  Solo this morning.  Ran out to 500 West and then over to 700 South.  Ran out to the JRP and then over to Willow Park and then east on 300 North to 1100 West.  Then South to 700 South where I then headed east until 500 West.  This was one of the better runs I've had in a while, especially during the week.

Crossfit - Deadlift 5 rep max (205).  Then 3 rounds for time of 400 M Run, deadlift body weight (I only did 155lbs), and then 21 box jumps.

Ran 1 mile after Crossfit.  Was going to try and do 2-3, but I underestimated the cold. 

PM 4.0 in the evening out towards Saratoga and back.  No watch. 

6.50 in 54:04 (8:19).  Standard loop with a bit added on to get to 6.5.  Legs just didn't/couldn't move this morning.

AM Crossfit.  

5 x 1 squat cleans (105 lbs) then 5 rounds of: 20 pull-ups, 30 kettle bell swings (44 lbs) and 40 double-unders.  Took me about 28:21 and this was one of the hardest workouts I've done at Crossfit. 

PM 5.0 on the TM.  Finally felt pretty good on a run.  

PM 3.0 on the TM.  Slow.

15.55 in 2:08:01 (8:14).  Started at 5:20 am and ran solo.  Got over to 700 S. and then went out to the JRP.  Ran through Willow Park to the next main road and then headed east.  Eventually connected to my standard route and went backwards on it and added some on around the neighborhood to get to 15.50.  Felt pretty descent, but not great.  Cold temps seem to make my legs stiff and not want to move.  

Crossfit.  AMRAP in 30 min of 9 russian kettle bell swings (53lbs), 12 box jumps, 15 sit ups, 200 meter run. I went solo and did AMRAP in 15 min.

8.25 in 1:05:23 (7:58).  Similar route to last Monday.  Tried to not let the 8 min guy beat me and got in just under it.  Good way to start the week.

PM 5.15 on the TM 

AM Crossfit

Crossfit.  3 rounds of 30 push ups, 30 kettle bell swings (53lbs), and 30 calorie row.  Took me about 18:30.

Ran 3.35 in 28:30 (8:30) around the neighborhood when I got home from Crossfit.  Slow, but very enjoyable cool down run. 

PM 4.25 on the TM and a little quicker pace. 

7.10 in 59:04 (8:19).  Ran with Mark.  Went over to 700 S. and out to the JRP.  Added a bit on at the end to get over 7.  Slow run, but I was fine with that.  Feel like I'm always in recovery mode and I think it's due to Crossfit.

Crossfit.  3-3-3 deadlifts (225lbs). 3-max strict pullups (5,4,3). 3-3-3 bench (135lbs).

Ran 2.0 easy miles when I got home from Crossfit. 

15.55 in 2:05:19 (8:04).  Started at 5 am and did a random route all over Lehi. Probably the best long run I've had this year by a long ways.  Could/would have kept going but had to go to a meeting.

Crossfit.  3 x 5 front squats (95 lbs - I struggle with these).  Then 4 rounds for time of 10 squat clean thrusters and 50 double unders.  I did 75 lbs on the thrusters.

Ran 2.0 easy miles when I got home from Crossfit. 

6.50 on hotel TM in Bozeman.  Pretty slow run, but a good one.

PM Crossfit.  Did a clean snatch complex and then AMRAP in 15 min of: 10 cleans (105lbs), 10 wall balls and 10 toes to bar.  Tough workout. 

7.0 in 57:33 (8:13).  Ran with Mark over to 700 S. and out over to the jr. high and pretty much back.  Added a bit on at the end to get to 7.

8.0 in 1:05:10 (8:09).  Ran the first 3 with Mark.  Threw in some Fartleks over the last 3 miles.  

7.0 in 56:09 (8:01).  Up to 300 West and back.  Part of it with Mark.

PM Crossfit.  21-15-9 of Thrusters and power cleans (80lbs).  Thrusters are tough for me. 

16.05 in 2:12:30 (8:15).  Started at 5:30 am and ran with Mark.  Ran all over Lehi.  Nothing real fast.  The cold feels like it just cripples my legs.

Crossfit.  25 -20-15-10-5 of pull ups and 30" box jumps.  Then tabata for 4 min of planks and sit ups. 

8.15 on the TM in the early afternoon (left work early).  Started slow but then picked it up to the low 7's range for a while, which is a lot faster than most my runs lately.

Crossfit.  5 rep max dead lift (215lbs) then 4 rounds of 12 deadliest (165lbs) and 35 sit ups.

Ran 2 miles when I got home from Crossfit. 

Crossfit.  4 rounds of 400 M run, 16 pull ups, 16 box dips, 40 double unders.  I don't normally count running I do at Crossfit on the blog, but I am today.  The 400 M runs were all pretty much a sprint.

Ran 2.25 when I got home from Crossfit.  Not much in the tank. 

7.0 on the TM.  Stomach issues after about 4.5, so I had to stop for a bit and then finish.

PM 3.50 on the TM.  That's further than I thought I would make it since I ate dinner about an hour and a half before starting to run. 

PM Crossfit.  3x5 press (95 lbs).  AMRAP in 12 min of 10 push jerks (95lbs), 20 pull ups, 30 double unders.

18.35 in 2:32:26 (8:18).  Started just after 5:30 am.  Ran Pioneer Crossing up into A.F.  Ran the long road that connects to Highland/Alpine.  Turned and ran down by Strausburg Park.  Eventually made my way over by Smith's Mktplace and then came back down 300 West.  I stopped over at Wines Park hoping there would be water at the fountain (I knew there wasn't going to be) and when I started back up Rob R. from the blog and Ryan had caught up to me.  I spent the next 3 or so miles with them and split off right by the jr. high on Main St.  I'm sure I slowed them down, but they sped me up and this was by far the best part of my run today.  Nice to officially meet Rob.  It was a long two miles after that to get home.  Felt like I was on a constant climb for the first 7-8 miles of this run.  

Crossfit.  AMRAP in 7 min of burps (I did 64.....I had nothing in me).  Did a bunch of other lifting things for a while after that. 

Crossfit.  5 rounds for max reps of: front squats (75lbs), push-ups, and toes-to-bar.  I did 160 reps.  Not a real good effort for me.

3.50 in 28.41 (8:12).  Ran home from Crossfit.  Legs felt dead...probably due to Saturday's workout and the front squats at Crossfit. 

PM 4.25 on the TM.  Was going to go longer but my stomach was not doing good. 

AM Crossfit.  5 rounds for time of:  5 clean and jerks (105lbs) and 10 chest to bar pull-ups.

PM 5.25 in 40:50 (7:47).  Ran on the JRP starting out by Saratoga and heading north 2.5.  On the way back I did 1 min on / 1 min off, 2 min on / 2 min off, etc.....up to 4 min.  Just tried to push it on the "ons" and give a good effort. 

6.50 on the TM in the PM.

Crossfit.  50-40-30-20-10 of sit-ups and double-unders.  Finished in 7:49, which was about 25-30 seconds faster than the last time I did this workout in early January.

Ran 4.0 miles on the TM at the LC right after Crossfit since the workout was fast today. 

PM 5.0 on the TM.  Slow. 

Crossfit.  AMRAP in 20 min of 10 wall balls, 10 meter burpee broad jumps, 10 push-ups and 10 meter crab walk.

16.15 in 2:08:42 (7:58).  Started just after 5:30 am and was alone today.  Not as cold as I was expecting, but I layered up pretty good.  Ran up to 300 W. and then eventually up by Smith's Mktplace and up the Suncrest mtn a bit and then turned around and came home.  Lots of climbing on the way out.  By far the best long run I've had this year.  All my miles beginning with 10 were around 7:30s or below, which I haven't come close to doing on even a normal run during the week.

Crossfit.  Lots of different lifts. 

8.0 in 1:06:06 (8:16).  Short cemetery loop.  A couple of good hills to climb on this loop.  Took it easy.  Pretty sore from Saturday's workouts.

PM 5.10 in 41:19 (8:06).  Ran nice and easy around the JRP out by Saratoga. 

Crossfit.  AMRAP in 20 min of 8 pull-ups, 8 box dips, 4 hand stand push-ups and 8 kettle bell swings at 44 lbs.

PM 5.0 on the TM.  Some faster miles thrown in. 

PM Crossfit. 4 rounds for time of 21 wall balls, 15 power cleans (105 lbs) and 9 burpee pull-ups.  Was going to run a few on the TM after at the LC, but I was soaking wet from sweat and just ready to be done.

8.0 in 1:02:38 (7:50).  Short cemetery loop.  Same route as Monday morning.  My goal was to beat Monday's time, which shouldn't have been very hard to do since I took it easy that day.  Nice run.  Kept the effort up.

PM Crossfit.  5 rep dead lift max (225 lbs).  21-15-9 of dead lifts (175 lbs) and 400 M run.  I'm counting the running. 

4.0 no watch.  Slow and easy out towards my old church and the freeway.

PM Crossfit.  18 min AMRAP of 15 box jumps, 12 push press (85 lbs) and 9 toes to bar.  Good workout. 

18ish miles in 2:26:11.  My garmin went all wacky on me around mile 13 and it added mileage.  So my mileage is a pretty good estimate.  Started just before 5:30.  It was about 30 degrees.  Got up to 300 W. and hopped on the paved trail that heads north.  I've ran on this trail a bit, but today I was staying on it until it ended.  It went all the way up to Timp Highway.  I crossed there and ran up into Traverse.  I was on the end where there were no houses initially.  I climbed and climbed until the road ended and then ran on the dirt a bit.  Tons of deer up at the top.  I probably saw 75 head of deer on the run.  Turned around and came home and added some on in Lehi.  Good run and nice to run a different route.

Crossfit.  10 rounds of 4 tire flips and 100 m sprint.  I quit sprinting after the first 3 cause my left heel was bugging me. 

8.10 in 1:07:08 (8:18).  Legs are very sore and tired from Saturday's workouts.  Ran the first 2 with Mark and then he turned around.  Ran west on 700 S. out to the JRP and Willow Park and then home via the jr. high on Main St.

Crossfit.  Snatch complex (didn't do much here) and then 12-10-......2 of handstand push-ups and 2-4-6......12 of clean snatch at 75 lbs.

Crossfit

WOD For Time: 60 Calorie Row 30 Meter Suicide Sprint 60 Games Style Box Jumps 24″/20″ 30 Meter Suicide Sprint 60 Kettlebell Swings 53/35 30 Meter Suicide Sprint 60 Ring Push-ups 30 Meter Suicide Sprint 60 Pull-ups 30 Meter Suicide Sprint

Good workout. 

10.05 in 1:17:29 (7:42).  No work the next two days.  Started at 6:30 and ran out towards Saratoga 5 miles and then back.  Felt good and smooth and was able to clip along pretty good.

Crossfit.  Turkish get-ups.  I can't do these very good.  Then 70 lbs farmer carries, 25 sit-ups, 25 double-unders for 6 rounds. 

10.05 in around 1:19:25 (7:53ish).  Started at 6:30 and went up 300 W. and on towards the Smith's Mktplace a bit and then came home.  Big climb up 300 W. Actually went a bit quicker than I expected and didn't feel near as good as yesterday, but still a good run.

Crossfit.  5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks.  I did 95 lbs.  Good workout. 

20.50 in .....(my time got messed up.  I left it running when I hit the bathroom one time, so it was off quite a bit).  Probably averaged around 8:15ish for the run.  Started at 5:10 and went  out towards my old church and the freeway.  Ran the frontage road and then the farm roads and eventually went over the freeway in P.G.  Ran to the Wal-Mart.  Ran around P.G. and then came back.  Last two miles were rough.  I was low on fuel.  

I wanted to get a long run in and do it on tired legs.  I did 10 miles each day the last two days plus went to crossfit both days.  This may be the longest run I do before Boston.  Glad to have it in.

Crossfit.  AMRAP in 12 min of 150 wall balls, 90 double-unders and 30 muscle ups.  I got through the double unders and then did 4 pull -ups (4 pull-ups 4 dips = 1 muscle up).  The wall balls were a killer after the long run. 

5.0 on the TM.  Real slow pace.  My body felt like it got hit by a truck yesterday and this morning.  The inside portion of my hamstrings are very sore due to the long run on Saturday and all the wall balls on Saturday as well.  Actually felt better than expected while on the TM.

AM Crossfit.  3 x 5 push press (95 lbs) then 10-9-8-7........1 of push press (95 lbs), strict chin-ups, and 30" box jumps.  This one hurt.  I feel like I'm still recovering from Saturday. Just feel exhausted.

PM 5.05 in 41:11ish (8:11).  Ran out towards Saratoga and back.  Still recovering. 

PM Crossfit.  4 individually times rounds of 500 m on the row.  Finished all of them right around 1:46-1:47.  Then 50 evil wheels.

Went to the gym and did a little over 3 miles on the TM.  Slow.  My body just isn't recovering well this week. 

8.0 in 1:05:41 (8:13).  Up to 300 West and around there a bit and back home.  Knees were sore.  

Crossfit.  5 rep deadlift max (205 lbs).  Then 5 rounds of 30 m suicides, 20 hollow rocks, 10 band good mornings.

3.45 in 27:54 (8:05).  Ran home from Crossfit.   

17.55 in 2:14:03 (7:38).  Far and away my best long run in this marathon training cycle.  Started just after 5:30 AM.  Perfect temps....between 45 and 50 with a bit of wind by the point of the mtn.  Did the standard route until mile 3 and then veered off and ran parallel to State St. and then eventually made my way out through Thanksgiving Point and ran along the west frontage road up and over the point of the mtn a bit and then returned home.  The plan was 4 easy miles and then to push it up through mile 14 or 15 and then cool down back to home.  Splits for 5 through 16:  7:47, 7:33, 7:53, 7:47, 8:01, 7:17, 7:17, 7:10, 7:07, 7:03, 7:06, 7:11.  Nothing to write home about with a lot of those splits, but for me it was a great confidence booster.  Lots of gradual and not so gradual up and down hill throughout this run.  Good run.

Crossfit.  3, 6, 9, 12.....of thrusters and chest to bar pull-ups.  I did 62 reps at 75 lbs on the thrusters. 

Crossfit.  3x5 back squats (105 lbs) and then 5 rounds for time of 10 goblin squats (44lb kb) and 10 burpee box jumps.  

3.45 no watch.  Ran home from Crossfit. 

PM 5.15 on the TM.  Around 8:15ish pace. 

AM Crossfit.  Handstand holds x 5 for time.  Then 3 separate rounds of AMRAP in 6 min with 1 min rest between of 12 push presses (95 lbs), 9 kb swings (53 lbs), and 6 pull-ups. This workout killed me.

PM 5.20 in around 44 min on the JRP out near Saratoga.  Not a good run.  Felt light headed. The Crossfit workout from this morning destroyed me. 

PM Crossfit.  1 mile run.  Rest 5 min.  800 m run.  Rest 3 min.  400 m run.  Rest 2 min.  100 m run.  This WOD is definitely right up  my alley.  Finished in 19:53 (this is inclusive of the rest time).  Threw down a 5:30 mile to start things off, which obviously gave me a huge lead on everyone.  I don't think I've ever run a mile that fast on a flat course.  I didn't see another time on the board lower than around 21:15ish.  About 2 miles total during the class.

4.25 on the TM.  Cooled down after Crossfit on the TM at the LC.   

Crossfit.  30-20-10 of overhead walking lunges (35 lb plate), plyo push-ups, and then 400 m run after each set.  Ran a total of about 1 mile.

Ran home 4.0 slow miles from Crossfit. 

PM Crossfit.  "Angie" 100 pull-ups, 100 push-up, 100 sit-up, 100 squats.  Was out of town from Thursday through Friday mid-day in Reno.  Got home and went to Crossfit.  This is one of the toughest workouts.  I was doing pull-ups in increments of 2 and 3 for a while.  Same with pull-ups.

16.0 in 1:57:45 (7:22).  Started at 5:30 with Mark.  Same route as last week (up into Thanksgiving Point), only I turned around at 8.  Did 4 miles easy and then started into a 10 miles tempo run.  Splits were:  7:20, 7:05, 7:22 (hill), 7:14, 6:54, 6:44, 6:51, 6:51, 6:45, 6:38.  Cooled down with 2 more miles to get home.  Really good run for me and a good confidence booster.  The last two miles were tough and I had to really focus to keep them on target.  Those middle miles just felt good though and I got into a really good rhythm.  Upper body is really sore from Crossfit last night.

Crossfit.  3 rounds of 800 m run, 30 box jumps, 30 russian kettle bell swings (70 lbs).  I was dying on this workout, mainly due to the long run this morning and the crossfit workout last night.  The kettle bell swings did me in.     

5.35 in 45:24 (8:29).  Standard route.  Slow and easy.  My body is destroyed from the last few days of workouts.  Sore everywhere.

2.30 to the high school track and then did: 400 m, 2 x 800 m, 400 m, 800 m.  Little rests in between.  Nothing real formal, but wanted to get some faster segments in.  Ran home.  7.60 total in 1:02:40.  Upper body very sore still from weekend Crossfit.

AM Crossfit.  Tired.

PM 5.50 at 7:56 pace.  From jr. high out to the JRP by Willow Park and then back. 

AM Crossfit.  20 rep max deadlift (135 lbs).  50 toes to bar.  Struggled with this workout because my hands are hurting me.  Did some planks for a bit after.

PM 5.0 on the TM.  2 mile warm up and then wanted 3 miles around 7 min pace.  Was feeling light headed around the 3 mark.  Eventually broke out of it, and was able to run miles 3-5 around 7:05 to 7:20 pace.  Just didn't feel that great though. 

AM Crossfit.  21-15-9 of wall balls, burpees and push-ups.  Finished around 9:41.  

PM 30 min on the elliptical and then 2.20 miles in 20 min. 

13.10 in 1:42:03 (7:48).  Started at 5:40 AM.  Cold.  I was back in my all winter gear.  Ran up to the Smith's Mktplace and back.  4 mile warm-up, 2 miles at 7:32, 7:09, 1 mile slow, 2 miles at 6:52, 6:39, 1 miles slow, 1 mile at 6:27, 2 mile cool down.  Did not feel as good as the last two Saturday runs.  Right hamstring is a bit sore.  Hopefully everything settles down and heels up over the next week before the marathon.  

Crossfit.  "Fight Gone Bad"  3 rounds.  As many reps as possible in 1 minute of each of the following with 1 minute rest between each round.

Row (for calories - one calorie = one rep)

wall balls

deep sumo lifts (75 lbs)

box jumps

push press (75 lbs)

I did 80, 70, 62.  Harder workout than I anticipated, but I liked it. 

Crossfit.  400 m run, 800 m run, 40 pull-ups, 40 burps, 40 knees to elbows, 40 hand release push-ups, 40 double-unders 800 m run.

Came home and ran 2.50 slow miles.  Now off to Bozeman until tomorrow.   

7.20 in 1:00:52 (8:27).  Did just under 3 on my own and threw in quite a few strides and then picked up Ryan and we did just over 4 together at a slow pace.

4.0 no watch.  Up to Wines Park and back.  

We leave for Boston tomorrow morning.  Not sure what this race holds for me, but I'm going to run it as hard as I can.  I'm confident that I can hit the first half around 1:27:00 to 1:29:00.  It's the second half that worries.  I haven't raced at all this year, and I'm not quite sure what kind of benefits, if any, I'll get from Crossfit.  It will be fun anyways. 

Crossfit.  15 kettlebell snatches (right 35lbs), 20 mtn climbers, 15 kettlebell snatches (left 35lbs), 30 star jumps.  3 rounds of this.  A lot harder workout than I anticipated. 

Ran for just over 42 minutes.  I'll call it 4.75.  Went down by the Commons and then headed out and over the bridge by MIT and back.  What a really fun place to run.  I wanted to just keep going.  Thousands of runners out this morning.  Spent the day at the expo and then at the Bruins hocky game and eating.

Kind of a miserable, death march of a run for me.  The heat just destroyed me and it got me early.  I wanted to be done at mile 10 and at mile 15 I thought "this is going to be a long 11 mile walk."  Still fun though to run back here.  Wellesley, Boston College and pretty much the last 5 miles are just incredible.  The crowds are unbeleivable.  More than any other marathon besides the first one, I was just so glad to be done.

My plan was to start off and try and hit around 21:30 to 22:00 on each 5k and see how things felt after a couple.  First two 5ks came in just over 22:00, which was slower than I wanted, but not too bad.  The bad thing is that I felt like I was having to really work hard to get these times and the miles were not clicking by very fast.  I was drenched in sweat after a mile. I knew things were going to be rough when I already had the doubts creeping in around mile 8 and 9.  I should have just dialed it back and took my time once I had these thoughts.  I hit the half in just over 1:36:00, which also wasn't too bad, but I just was not in it mentally. Anyways, it turned into a run/walk marathon pretty early for me.  The Newton Hills were a lot tougher this year than I remembered them being from last year.  On the down hills I was actually able to keep a descent pace going, but then I would stop and walk when it flattened out.  

Overall, the race itself was a blast.  There is nothing like running that marathon.  The way I ran the race is what is disappointing to me.  I wish I would have just held back and took my time.  I probably should have just started and ran with my brother, who ended up finishing about 1 min ahead of me.  It's easy to say the heat is what destroyed me (and I think it did), but I should have been smarter with things from the beginning of the race.  The trip was very fun though.

5k 22:05

10k 22:04  44:09

15k 23:12  1:07:21

20k 23:55  1:31:16

Half 5:03  1:36:19

25k 21:24  1:57:43 

30k 27:51  2:25:34

35k 29:00  2:54:34

40k 29:22  3:23:56

Finish 12:25  3:36:21 

Elliptical for 1 hour.  I had to do some form of exercise cause I felt gross.  Legs are sore, but nowhere near as sore as after other marathons or even half marathons I've done.  But I'm still going to try and really ease back into things.  Two of my toe nails took the brunt of the damage during the marathon.  Nice to sweat a little today.

Crossfit.  Deadlift - 5 rep max (175 lbs - easing back into things).  Then in 5 rounds complete in 3 minutes 400 m run and 12 toes to bar.  This workout is right my alley.  This is the first I've run since the marathon.  Felt clunky and heavy and pushed it a lot more than I should have.  

7.0 in 58:42 (8:23).  Ran the standard route with some extra added on.  Took it slow.  Legs got a little sore at the end, but mainly my quads were just tight.

Crossfit.  AMRAP in 25 min of:  400 m run, 20 kettle bell swings (53 lbs), 20 sit-ups, 20 box jumps.  I got in another 1.25 miles of running.

8.50 in1:07:07 (7:54).  Perfect temps.  Ran a loop out towards Saratoga, connecting to the JRP and around home via 700 S.  Quads get fatigued around the 6.5 mile mark, but I just kept things easy.  

Crossfit.  800 m run, 30 box jumps, 15 hand stand push-ups (2 mats), 400 m run, 15 hand stand push-ups, 30 box jumps, 800 m run.  First 800 m run was in 2 min 45 sec and the last one was in 3 min. 

7.0 in 56:51 (8:07).  Up 300 W. and back.  Really slow at the beginning and then my legs were done around mile 5, but for some reason the pace actually picked up over the last 3-4 miles.

Crossfit. This one was tough, but I liked it a lot.  Finished in just over 32 min.

100 Double Unders
90 Mtn Climbers
80 Lunges
70 Push-ups
60 Kettlebell Swings 53/35
50 Wall Balls 20/14
40 Good Mornings 45/30
30 Overhead Squats 45/30
20 Evil Wheels
10 Burpees

4.0 with Ryan.  Slow.  Real slow.  Like 9:30 pace probably.  My legs/body are dead, but it felt good to get outside and get something in.

Crossfit.  2x2x2x2x2x2x2x2 weighted push-ups.  I got up to 50 lbs.  Then 4 rounds for reps of:  pull-ups, box jumps, double unders.

Ran 2 slow miles after Crossfit.  Body is still pretty beat down. 

PM Crossfit.  21-15-9 of kettlebell swings (53 lbs) and burpees.  3 min rest, then:  9-15-21 of toes to bar and star jumps.  

Was going to run this morning, but decided to heal my body up a bit more. 

14.10 in 1:46:42 (7:34).  Started just after 5:30.  It was just below 35 degrees.  Did the Thanksgiving point route, 7 out and 7 back.  4 mile warm-up and then wanted the next 7 between 7:00 and 7:30 pace.  Didn't want to have to push it, but wanted to keep things reasonably honest.  Splits for the 7 were: 7:29, 7:15, 7:29, 7:10, 7:17, 7:13, 7:11, 7:10.  Around the 9 mile mark my legs were struggling a bit.  All week they've been sore/dead.  Thanksgiving Point was a zoo with all the runners for the half out there.  Overall a good run.  I think I'm going to run the Provo City half next Sat so I can try and get some good, faster miles in.

Crossfit.  4 rounds of plyo jumps, bear crawls, 4 tire flips, 400 m run. 

4.15 in 33:29 (8:05).  Out towards Saratoga and back.  First run this week cause I've been out of town.  

PM 2 mile warm-up, then 5 x 400 with about 1:15 to 1:30 rests in-between.  Splits: 86, 90, 82, 81, 85.  Cooled down for a bit.  

Running the Provo City Half this week.  Not expecting much, but expecting to get a good workout in. 

Crossfit.  3 x max ring dips (7, 6, 5).  Then for time: 150 sit-ups and 150 double unders.  Finished in 8:24.  

Ran 3.50 right after Crossfit in 28:15. 

4.0 slow miles in the early afternoon.

Pleasantly surprised with my race today based on my last few weeks of running.  My expectations were low, but I had a really good race and enjoyed things quite a bit today.  Race started about 1.5 miles up South Fork and pretty much just came out of the canyon and down University.  

1 6:17

2 6:17  12:36  I was actually very conservative on these first 2 miles which have a lot of downhill.

3 6:32  19:09  Stopped and walked for a second through the aid station.  Did this at every one of them.

4 6:16  25:26

5 6:13  31:39

6 6:17  37:57  Just cruised along for the last few miles.  Lots of marathoners on the course cause they started about 15 min ahead of us.  It was fun to have people to catch.

7 6:29  44:26

8 6:27  50:53

9 6:45  57:39  I had Melanie B. and her friends in sight the whole race.  Finally caught Melanie and ran a bit with her for the next mile or so.

10 6:33  1:04:12

11 6:49  1:11:02  This mile had the uphill by the golf course.  Ran it really well and just tried to stay relaxed going up it.

12 6:31  1:17:34

13 6:31  1:24:05  This mile dragged on a bit, and there was a guy who finished about 5 seconds ahead of me.

.10 0:37  1:24:42 

Overall, a great race for me and something to build off of going forward.  One day, one day the sub 1:20 is going to come for me.  I'm obviously not in good enough shape for it right now, but maybe by the end of the summer.  Hopefully the damage is minimal from this race. 

Crossfit in the AM and then 60 minutes on the stair climber in the evening.  Quads are very sore from Saturday.  Definitely more sore than I was hoping they'd be.  

Crossfit in the morning and then 45 min on the stair climber in the evening.  Legs still sore, but better than yesterday.

4.0 in 32:39 (8:10).  Slow, easy run.  Quads are still sore, but coming around.

Crossfit in the PM. 

7.05 in 55:26 (7:52).  Ran with Mark up 3.5 on the trail just off State St. and 300 W.  Legs were a bit sore, but more fatigued than anything.

5.35 in 42:33 (7:57).  Standard route.  

PM Crossfit. 

16.25 in 2:04:10 (7:39).  Started just after 6:00 AM and went up and down Provo Canyon. A bit cold on the way up cause of the wind, but overall a pretty nice morning.  Once I hit the 1:13:00 mark I started with a ladder workout of 1 min on/1 min off, 2 on/2 off..........Got up to 7 min "on."  The "ons" started out in the high 6's, but then they got down to the 6:15 range pretty quick.  It made the way down go fast.  Good run.

Crossfit.   

8.05 in 1:05:26 (around 8:08 pace).  With Mark.  Went up 300 W 4 miles and then back. Off to Bozeman now.

10.0 in 1:19:26 (7:57).  I'm in Bozeman and finally took the chance to run outside.  I've always just stuck to the treadmill until this time.  Ran 5 miles out on this country road by my hotel and 5 miles back.  Beautiful up here right now.  Great weather until I turned to come back and had to fight the wind.  Legs were dead around mile 8.

PM Crossfit. 1 mile during the workout.

5.10 no watch.  Slow and easy with Mark.

Crossfit, then ran home and added bit on for 5.05 in 39:39 (7:51).  Legs have been dead since Tuesday's run, but they are coming around a bit.

3.0 no watch.  Slow and easy.

PM Crossfit. 2 miles during the workout. 

17.50 in 2:14:54 (7:42).  Started just before 6:00 AM on the trail right behind the movie theaters in the Riverwoods and ran up 8.5 and back down.  Ran with Mark.  On the way down we did 1 min on/1 min off, 2 on/2 off, etc....up to 4 min.  Then we worked down from 4 min and then back up.  Really good workout.  Felt like we were racing each other.  Never really felt as good as I did during last week's run.

Crossfit is closed today, so I went and lifted for about 30 min. 

8.15 in 1:04:57 (7:58).  Short cemetery loop in reverse.  Lots of climbing in the first 4 miles.

Crossfit.  1 mile before Crossfit. 

Jogged about 2 miles to the jr. high track and then did 4x400 with 200-300 rests in-between. Splits were 89, 86, 79, 83.  Then I did 4x200 with 100 rests in-between.  Just wanted to do something to help get my legs turning over quicker.

6.35 out towards Saratoga and back.  Around 8:05ish pace which is faster than I was expecting.

PM Crossfit.  4x400 was part of the workout. 

7.0 in 53:57 (7:42).  Ran with Mark out towards the freeway past my old church.  It was cold this morning, but we kept a descent pace.  Added one mile alone after.

PM 3.25 at 7:55 pace.  Just a slow, easy run. 

3 easy miles with no watch.

PM Crossfit. 1 mile during the workout. 

18.20 in 2:19:56 (7:41).  Started just after 5:30 AM and ran with Mark.  Ran all over Lehi and up in to Highland.  Did not feel all that great, and in comparison to the last two long runs the past two Saturdays, I didn't feel near as good.  Ended up picking the pace up pretty good the last 4 miles or so.  

Lifted for about an hour afterwards. 

14.15 in 1:56:30 (8:14).  In Tooele visiting my parents.  Started with Ryan and Mark and headed from my parent's house up Middle Canyon until I got just past the 7 mile mark.  Mark and Ryan turned around at 4.  This canyon will eventually lead to the copper pit if you stay on the road long enough.  It is a brutal climb.  I hit the turnaround point in 79:17 (about 9:45 pace).  But then I got to run down it.  It is DesNews like as far as how steep it is.  I felt like I had the brakes on the whole time and I probably destroyed my quads and knees, but it was fun.  Made it down back home in about 47:15 (around 6:40 pace).  Overall, a fun run.

AM CF

PM 5.10 in 42:13 (8:16).  From the jr. high out to the JRP by Willow Park and back.  Legs are dead from yesterday. 

4.0 in 32:17 (8:04).  Another slow, easy recovery run.

PM 3.35 at around 8:05ish pace.  Legs still recovering. 

PM CF.  Ran 1 mile during the workout. 4x400s.

6.10 in 47:18 (7:45).  Out towards Saratoga and back.  The day off yesterday worked wonders cause I felt a lot better this morning.

PM CF 

20.50 in 2:43:12 (7:58).  Started at 6:00 AM and was solo cause Mark is running Squaw Peak 50.  Ran from the movie theaters in the Riverwoods up 10.25 and then back. Turnaround point was at Big Springs and hit it right around 1:26:00.  The climb up South Fork is brutal, especially the last 1.5 miles.  Didn't want to kill myself coming down, but just wanted to get into a decent rhythm.  Overall, a good run.  Right hammy, both knees (especially the left), and the left achilles are all sore and bothered me quite a bit the last 2-3 miles.  I may have to take several days off just to heal up.  Last Monday's run has had a lasting effect. UV 1/2 next week, so I'm fine with decreasing the mileage this next week.     

3.0 no watch.  Slow.  I may have a lot of these this week to try and nurse the legs back to normal.

PM CF

7.0 no watch up 300 W. and back.

PM. CF. 

3.0 no watch.

Well, this was a really, really good race for me despite the battles with the headwind up in the canyon, and it was actually a lot of fun.  In fact, this is probably a PR effort for me as I ran Hobble Creek in 1:22:04 several years back and a pretty honest Pocatello course in 1:24:23 last fall.  Wasn't quite sure what to expect, but I just ran a 1:24:40 at the Provo City Half a little over a month ago and the courses are somewhat similar, although I would say that Provo City is a bit faster.   I also knew that I ran a 1:25:46 in a somewhat disappointing race last year.  However, the one thing I wanted more than anything was to at least push myself early in the race and if I blew up, so be it.  That 6:00-6:15 pace is intimidating to me, but I wanted to go there as long as possible (I need to learn to go and stay at this pace more frequently).  Here are the splits:    

1 6:14        Things separated pretty quick.  There was a pack of 6 that formed and flew away and then a pack of 4 that I believe included JPark from the blog and Ryan (Rob's R's friend) that separated a bit as well.  Then there was our pack of about 15 or so, which included the leading women.

2 6:23  12:38  Just rolling along in our big pack.  Lots of headwind up in the canyon and I tried to tuck in behind as best as possible.  In all honesty, I love running in these big groups cause it is easy to get sucked in and just go with the pace, which is what I did for quite a while.  It helped.

3 6:30  19:09  Big hill in here.  There were some decent climbs along the way.

4 6:25  25:34

5 6:13  31:48  Seemed like right around in here are pack breaks up a bit.  There were about 4-5 women and maybe 2-4 guys.  

6 6:01  37:50  Things really split up here and now it was me, K. Harmon (who ended up winning the women's) Melody (didn't realize she was on the blog until I just read her report), green shirt guy who had come back to us from one of the groups ahead, and one other guy.

7 6:01  43:52  Obviously from the splits, miles 5-9 were some great miles for me.  Got into a good groove and really felt good.  K. Harmon and I were running right together all through here and Melody had fallen back just a bit.  Green shirt guy must have started feeling better cause he gapped us pretty quickly around the end of this mile I believe.

8 6:10  50:02

9 6:01  56:03  Seems like we came out of the canyon right around here and too be honest, I didn't really notice much of the headwind from here on out.  But it was pretty fierce up in the canyon.

10 6:25 1:02:29  I start struggling here and K. Harmon pulls away and Melody and her friend that jumped in with her for a few miles also passed and pulled away.  Just trying to make it to the next aid station, which I make it to and walk through.

11 6:35 1:09:04  Up the hill by the golf course.  Not as bad a split as I thought it was going to be.

12 6:22 1:15:27  Just trying to hold on.  Legs are hurting, but still pulled off another decent split.

13 6:20 1:21:47  Longest mile ever.  Felt like it went on forever.  Guy behind me was a good 20-30 seconds behind.

0.10 0:50 1:22:37

I think I ended around 11th place for the men.  Obviously a better than expected time, but I'll take it and keep trying to get faster.  I've only ever seen 1:22:xx twice before at the end of a half, so I was pretty excited to finish where I did.  I'm very happy with where I'm at right now with the running and seem to be running faster than I thought I could for this time of the year.  Maybe the CrossFit is helping, although I'm sure that is up for debate with many on this blog.  But overall my running mileage is down this year, but I'm supplementing things with the CrossFit....and also losing a bit of weight.  Who knows.  I think the plan is to run DesNews Marathon, so this is a good confidence booster, but that race is a whole different animal it seems like.    

6.75 in 53:13 (7:53).  Ran out on the JRP near Saratoga.  Nice and easy.  Legs didn't feel great, but not that sore either.

CF.  This is where my legs started to hurt (right knee). 

6.75 in 53:16 (7:53).  Out on the JRP.

PM CF.  I've felt very sluggish all week, so I haven't really done much.  

18 in 2:10:27 (7:15).  Ran 2.5 and met Melanie B. (all her training friends are recovering from last weekend's marathon) and we ran up by Smith's Mktplace and up from there about two miles, which meant we climbed up Suncrest a good bit.  Turned around at her 7 mile mark and my 8.50 mark and did a tempo for 7 miles back down into her neighborhood.  Splits were 7:17 (part of this was going up Suncrest), 6:19, 6:20, 6:26, 6:22, 6:26, 6:25.  I was nervous about being able to go fast today, but I actually felt pretty good, especially on the downhill portions of the tempo.  I never run this fast on a long run.  In fact, we even kept a pretty good pace on the first part of the run.  But, it was a good run and glad I did it.

CF 

PM 2.25 slow, easy miles on the JRP. 

8.05 in 1:05:28 (8:08).  Went up by the cemetery and then north down into the gully.  Just put it into a slow cruise control and went.

PM CF 

8.05 in 1:04:19 (7:59).  700 S. out to Willow Park and back.  Pretty slow and easy.

8.0 in 1:00:22 (7:33).  About half the medium cemetery loop.  Turned around once I hit 4 and did a tempo for the next 3.  Splits were 6:44, 6:50, 6:25.  Cooled down with 1 more home.

8.15 in 1:01:29 (7:33).  Up 300 W. until I hit the 4 mile mark and then turned.  Did a 3 mile tempo from miles 5-7.  Splits were 6:51, 6:45, 6:43.  Just tried to keep it relaxed and around the desired marathon pace.

PM CF.  1.0 while there. 

5 miles no watch.  It was slow.

PM CF 

Started at 5:30 in the Riverwoods behind the movie theaters.  Ran to the top of South Fork and back down.  Garmin lost reception for a good portion of South Fork.  Course tool showed the route at just over 22 miles.  I suspect it was in the neighborhood.  

CF

Very good week for me.  If I can just get the next three weeks close to this one then I think I will feel pretty good for DesNews. 

Should I even log this mile? Vacationing in Maui this week.  Travelled most of the day and then lifted when we arrived at the hotel.  Threw in a bit of a warm up on the treadmill and then ran outside for a bit.

14.0 in 1:55:00 (8:13).  This is one of the most incredible runs of my life.  Mark and I started at about 6:00 AM and went from our hotel (Marriott) in Wailea south down the coast for 7 miles and back.  First mile was on the path that goes along the beach and then we were on roads.  Eventually got to where there was little traffic and we were  along the coast running by some massive homes.  Eventually got to the lava fields and ran through there for a bit.  Had no water, so by about mile 10-11 we were dying.  Plus it is just so freakin humid here compared to the Utah desert. 

7.10 in 1:01:25.  Way slow today cause we had to walk a bit.  Headed north towards Kihei today.  Ended up being a good run.

10.35 at 7:54 pace.  Same route as Tuesday, only 5 out and and then back.  Lots of hills on this route and pushed the pace a bit from 6-9.  Felt pretty good.  I just need to run about 20 more miles today to offset all the food I've been eating.

10.25 in 1:29:54.  Really, really slow today, which is exactly what I wanted.  Legs don't have much to give right now so I'm hoping the slow run today will help them out for tomorrow.  Similar route to yesterday, but a little bit of variation thrown in.

1.0 in the gym in the afternoon on the TM. 

15.25 at just over 8 min pace.  Same route as the prior days only I went further.  In fact, the road ended around 7.25 and I just ran slowly around the rocky beach.  Last couple of miles were with two guys that live in Hawaii.  One is a triathlete and the other is a trail runner.  Fun to talk with them and push the pace a bit for a few miles.

Another good solid week for me and I did it in only 5 days.   

9.15 in 1:08:55 (7:32).  Went out towards Saratoga and looped around on the JRP over to 700 S. and back home.  Good run.  Got into a good groove and felt pretty good.

5.0 in 38:55 with Mark in the afternoon up by Bear Lake.  

10.0 in 1:14:16 (7:26).  Started running right around 6:00 AM up at Bear Lake.  Beautiful run heading north for 5 miles and back.  Pushed the pace a bit today.

2.65 easy miles in the morning before leaving Bear Lake and heading straight to work.

9.0 in 1:11:55 (7:59).  Went up by the cemetery and then north by where we camped a few weeks ago.  Eventually made my way to 300 West and back home.

PM CF 

18.10 in 2:16:35 (7:33).  Up and down Provo Canyon beginning by the movie theaters in the Riverwoods.  First 7 or so were with Mark.  Hit the turnaround point right around 1:13:00 and then just tried to keep things moving along well.  Overall a good run.  Probably will do nothing longer between now and DesNews.

9.0 in 1:11:23 (7:56).  Same route as last Friday, but in reverse.  Took it pretty easy.

AM 4 easy miles in Bozeman before going to the airport.

PM CF and then 3.70 slow miles on the JRP out by Saratoga. 

5.30 in 44:44.  Really slow run out towards my old church.  Kind of just wandered around. Got to bed way late, so was glad I got at least something in this morning.

CF 

8.0 no watch up 300 West and back with Mark.  Slow cause my body doesn't have much to give right now.

PM 3.0 easy.  A couple of easy 400s at 84 sec each. 

7.0 no watch out towards Saratoga and back.  Hot out this morning.

16 in 2:03:40 (7:44).  Up and down Provo Canyon with Mark starting at 6:00.  Good run and now it's time to taper down a bit for DesNews.  I've been having some pretty good pain in the left knee and during the run today the right knee was bothersome.  Hopefully with the taper they will go away.

CF 

4.0 no watch out towards Saratoga and back. Slow and easy as I try to bring my legs back.

PM CF 

PM CF

5.0 no watch up Center and State and then back home.  

5.0 no watch, same route as yesterday.

PM CF 1 mile during the workout.

PM CF 1 mile during the workout.

8.0 in 1:00:50 (7:36).  Up 300 West and back.  Kept it pretty easy for the first 6 and then wanted the last two at or below marathon pace (6:46, 6:32).

CF 

Strides the last mile.

This actually turned out to be a really good race for me and I'm pretty happy with the result, but I was so close to really coming in around 2:59:ish.....but as you'll see from the splits the wheels fell off around mile 24.5.  Up to that point, I really ran an almost perfect race for me for where I'm at right now.  But I am pleased with this effort and I think I made some good strides today.  Last year I ran this race in 3:05:48.  My PR is 2:59:42 at TOU last fall, so this is probably a better result than that and a PR effort.  This course is brutal.

Rob from the blog decided to run the race and asked if he could run with me.  He knew what I was shooting for, so I figured it would be good to run with him until either he or I started feeling bad/good and then I figured we would split.  We figured we would just try and hit 6:20s for the downhill first part and then go from there.

1 6:32  I find Rob at the beginning and we get going.  The first 5 miles flew by cause Rob and I were talking. It made the beginning of the race go by real quick, which was good.

2 6:16  12:48

3 6:12  19:01

4 6:31  25:33  These miles all felt real easy, but I can already feel the beating of my quads.

5&6 13:36  39:09  Rob and I split right around here as he decided to take it a bit easier on the uphill section.  

7 7:44  46:54  I was planning on this split being right around 7:45 and overall I'm pretty much right on pace with where I wanted to be up to this point.

8 7:13  54:07 I crest Little Mountain and begin the next steep downhill.  I really feel like the extreme downhill, followed by the good climb up Little Mtn, followed by the steep downhill of Little Mtn really just destroys me in this race.

9  6:32  1:00:39

10 6:51  1:07:30 I hit the switch back portion of the course, which I really enjoy.  Was hoping to come through mile 10 right around 1:27, so I was a bit slower than I wanted, but overall I'm still doing pretty good.  Legs feel pretty decent.  My whole plan for the rest of the canyon was just to clip off a bunch of miles around 6:30-6:40.

11 6:31  1:14:01

12 7:07  1:21:09  I have to stop and hit the bathroom during this mile.  I thought I was fast, but I think it cost me about 40-45 seconds.  This may have come back to haunt me at the end of the race, as far as getting in under 3 hours.

13 6:38  1:27:48 Half in just over 1:28:00  About a minute slower than I was hoping for, but I wasn't too worried.

14 6:38  1:34:26

15 6:35  1:41:02  Got into a really good groove the last couple of miles.  It seemed like I was always around other runners as well all throughout here, which helped keep me going.

16&17 13:48  1:54:50  Miles 17-21 (Wasatch and Foothill) is the part of the race that I had been focusing on.  It has destroyed me the other 3 times I've run this race.  I knew some of these miles were going to be slow, but I was determined to not walk....especially that last hill on Foothill right before mile 21.  I passed a couple of guys right around here and got passed by a kid without a shirt.  He was flying.

18 7:03  2:01:54

19 6:48  2:08:42

20 6:52  2:15:35

21 7:33  2:23:08  Last 4 miles were all solid splits for me and I did exactly what I wanted to here and I knew I was going to get some downhill on the next mile.  

22 6:34  2:29:43  Feeling good again.  Passed about 4-5 runners in here.  Also crossed paths with Josse, Michelle and I think Melody who all gave me some good encouragement.  I was very appreciative.  Funny how those little things really help you during the marathon.

23 6:52  2:36:36  I reached S. Temple and knew I was going to get some more downhill.  I caught up to the kid with no shirt who passed me earlier and he is not doing real good.  I tell him to come with me cause my legs are starting to wobble a bit and I'm looking for any help I can get.

24 6:54  2:43:30  Another good split for me, but I'm just holding on a bit now.  Break away from the kid I was with.  I only have to run 2.2 miles in 16:30.....shouldn't be too hard, right?

25 7:31  2:51:02  Round the corner off S. Temple after seeing some family and get the last bit of downhill.  As soon as I come off the hill around mile 24.5 I just give in and walk....which usually means my race is over and the death march begins.  Right before mile 25 the no shirt guy catches me and gets me to come with him.  I stay with him for a bit, and then I just can't anymore.  He ended up finished in 2:59:46.

26.2 9:24 (7:39 pace)  3:00:26  I run/walk from about 24.5 to the end. Glad to be done. 

Like I mentioned, I'm pretty happy with this race, but I was so close to pulling off something a bit better.  Rob came in not too much longer after me which is pretty good considering that he is battling injuries all the time and hasn't done much marathon specific training.  I'm encouraged with the result and this makes me want to train more/better so that I can get in to that 2:50 range.  Weather was perfect for me today.  There was cloud cover and a bit of rain that helped keep it relatively cool compared to prior years that I've run this race.

Didn't do anything yesterday or today related to exercise.  My legs are destroyed and I should probably do some type of active recovery, but I just don't feel good.

PM CF

CF Can't wait to begin running again on Monday.

6.70 in 60 min.  First run since the marathon.  I'm going to ease into things this week by running slow.

PM CF 

6.70 in 60 min.  Random route.  Actually ran a faster pace than yesterday, but I took several walking breaks.  Legs are sore.

PM CF 

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.  

Really good, fun race for me today.  Last year I ran this race and finished in 1:24:23, so almost a minute faster.  I like this race.  It seems to be a pretty honest course  with a lot of rollers and a couple of good uphills.  Nothing like what I'm use to down here.  Splits:

5:52, 6:07, 6:27, 6:30, 6:11, 6:12, 6:22, 6:56, 6:47, 6:23, 6:12, 6:17, 6:14, 0:50.

I got a little feel for how things go with Jake, Fritz, Allie, and all the other really fast people because I was actually racing for placement today as opposed to just racing the clock.  It was fun and I was glad all the really fast people were running the full or stayed away.

Right from the start the tall guy, gray shirt guy, and Rob M. are all ahead of me.  With me is one other guy with sunglasses, but he would fall back on the uphill stretches and I eventually would pull away for a bit (he came back though).  Rob was in my sights up through about mile 6 or 7 and I watched him pass the gray shirt guy, who seemed to be coming back to me as well.  I eventually caught and passed him around mile 7 or so.  I got into a pretty good groove those first few miles and was feeling good up until around 8 or 9.  I eventually start walking through the aid stations and right after the big hill that goes under the freeway (around mile 9) the sunglasses guy catches me.  Now it's a race for 3rd (Rob is long gone and he's obviously not coming back).  I don't know what to do in these situations cause I've never been here before.  This guy really saved my race cause he and I began to clip along shoulder to shoulder for the next bit and I started feeling better.  Around 10.5 I gapped the guy a bit.  I wasn't sure if I should do this or not, but I was feeling good.  Now I'm running scared cause I'm sure he's just ready to pounce on me if I slow even a bit.  

At this point in time we are battling the 5k people, which I actually enjoyed.  It was nice to have people all along the way and I generally didn't have to do much swerving.  Every so often, the 5k people or some spectators would cheer me along and moments later I would hear them cheer for the guy right behind me.  I want to look to see where he is, but just figure I will keep running scared.  With about .75 left we make a left turn and I got a look back and see I've got about a 4-5 second lead.  One more left hand turn and I glance back and the distance is about the same.  Now it's just a long straight away for the last .25 or so.  I thought for sure this guy was going to come flying by me, but he never does and I eventually finish about 7 seconds ahead of him.  He really did push me to a lot faster time.  He mentioned that when he saw me stop at the aid stations he thought he get by me eventually.

Waited around for my bro. who finished just under 1:30:00 and then waited around a bit for the awards, but decided we would rather get home rather than keep waiting and waiting.  I'm really happy with this race.  The fact that I ran this a minute slower last year, and was able to run TOU last year just under three hours gives me some confidence that perhaps this year I can run several minutes under three at STG.  And my legs feel pretty good right now since I didn't run straight down a mountain like I usually do for my half marathons.  

11.0 in 1:31:59 (8:22).  Slow run in Tooele cause I'm visiting my parents.  Left around 5:50 AM and went up Smelter Rd and then up Droubay and wandered around a bit.  A few tight spots in my knees and feet, but other than that, I feel good.

6.0 no watch up 300 W. and back.

PM CF

6.0 no watch with Mark.  Went west on 700 S. out to the JRP and back.

PM CF 

5.0 no watch with Mark up Center St. and back.

3.0 no watch and easy.  Running the Mid-Mountain Marathon tomorrow in Park City.

I was planning on running around 22 miles in prep for STG today, so I figured I might as well run this marathon.  I ran it in 2009 (3:36:45) and 2008 (3:48:00) and it is a nice change of pace and is actually a pretty cool race...........but I always forget how brutal it is on me.  I suspect the distance is somewhere in the neighborhood of 26.2, but maybe a bit short......but it felt like it was 30 miles today.

Race starts at Silver Lake Lodge at Deer Valley Resort and runs the Mid-Mountain trail all through the Park City Ski Resort and back into some pretty big country and then finishes at The Canyons.  I am not a trail runner. This is the only race that I ever run on a trail.  The rocky terrain, combined with the relentless climbing, and the high altitude just kill me.  I believe the race pretty much takes place between 7,000-8,500 feet.  I needed an oxygen tank on all the uphill sections.

Race started and within 15-20 min I was all alone.  I stopped for a bathroom break about 20 min in and one guy caught up, but I eventually pulled away from him.  I didn't wear a Garmin, and the course had some random mile markers, but who knows if they were accurate.  Legs had trouble on the beginning part of the course and I was sucking wind pretty bad on the first climb, which lasted for about the first 4-5 miles.  Hit the cours 5 mile mark at 40:40.  Split at 10 miles was 1:26:41 and it seemed like we climbed a lot in here and I struggled.  Got some good downhill the next five miles and hit the 15 mile mark at 2:01:33, but I'm starting to have some problems.  I've never carried liquids on this run (I might be the only one) and I've never had trouble in this race in the past, but it seemed like we went forever without an aid station and I was in need of fluids.  Seems like the aid station was right around the 16 mile mark and I stopped and tried to hydrate good.  2 guys caught me here and I let them pass.  I was right on them, but then everything I just drank, as well as the GU I just ate just came right back up.  This was a recurring theme over the next 6-7 miles.  I just couldn't keep anything in me and the sections where the sun were in full force just made things worse.

Right around mile 15 through 20 is the worse part of this race.  It's a pretty big climb, but once you get through it you get some good downhill.  Struggled through this part, but right at the top of the worst hill of the race (just after mile 20) I caught up to a guy.  I eventually passed him and got booking it pretty good on the downhill.  Still felt real crappy, but was able to keep a good pace on the downhill.  Several people started coming back to me. Somewhere in the last 4-5 miles I took a rough fall.  There was a guy right in front of me and one right behind.  The fall hurt.  Two guys that I passed with about 2 miles left passed me back at the last aid station with about a mile left.  I was done and was so glad to see the finish line.  The course changed a bit from the previous years I ran it, but it still is hard.  I forget how hard it is.  Lots of respect for these trail guys.  Some of them are like mountain goats.  I'm sure they just fly on the up and down parts of this race.

Hopefully the damage is minimal from this race.  It sure does beat me up.  If nothing else, I got some good miles in on hilly terrain at some high altitude.  I guess a good thing is that this is the worst I've felt at this race, but I still finished a few minutes ahead previous times. Would highly recommend this race if your looking for some good trail running with some incredible views.  The race is very well put together as well. 

3 mile run/walk.  Hips and butt are pretty sore from Saturday.  Everything else is just a bit tight and I'm tired.

5 slow miles on the TM in Bozeman. 

6.20 at around 9 min mile pace in Bozeman.  I had to wear a long sleeve shirt as well as a beanie and gloves.  Ran up around the university campus and back to the hotel.  Not super sore in any one place, but my body just doesn't want to go fast.

PM CF 1 mile during the workout. 

7.0 in 57:18 (8:11).  Ran in the evening.  Started at the jr. high and went towards Willow Park and then north on the JRP and then back.

6.0 no watch.  Up to 300 West and back.

6.0 no watch.  Up to 300 West and back.  First 2 with Mark.

PM CF 

20.40 in 2:37:40 (7:44).  Started just before 6:00 AM at the movie theaters in the Riverwoods and ran up to the entrance of Big Springs.  Ran with Mark.  Legs were worn down by the end probably due to last Saturday's run.

CF 

8.0 no watch.  Up 300 West and back.

PM CF 

8.80 in 1:08:15 (7:45).  Up 300 West and back with Mark.  Picked the pace up quite a bit on the way back.

7.10 in 58:45 (8:17).  Up 300 West and back.  First 2.25 with Mark.

PM CF 

Mark and I have been wanting to run/hike Timp for quite a while now.  He's done it several times, in fact he just did it last week.  So, we both took work off today and went for it.  Started at Aspen Grove around 7:00 AM.  It was cold.  Ran as much as we could on the way up (we didn't run much) and then ran most of the way down.  It warmed up as we went along.  Made it up to the saddle which was about 6.5.  Took us just under 3 hours to get there, but we stopped and took quite a few pictures.  Way down was much funner and we also stopped quite a bit.  Overall, took us around 4 1/2 hours or so.  I don't really have much desire to get to the summit.  I don't do well with some of the steep, unsteady sections that we had to go up and down just to make it to the saddle.  Overall, I'm glad we did it.  Really cool view at the top and saw lots of cool scenery all along the way.  Ran two more miles down the main road once we got back to the car.

PM CF 1 mile during the WOD.  A bit sore from yesterday, so I didn't run in the morning.

20 in 2:35:08 (7:45).  Started at 5:30 AM with Mark at the movie theaters in the Riverwoods.  Ran 10 up and then back down.  Thursday's run/hike up Timp made things a bit rough.  Legs are dead, but I just need them to recover over the next two weeks.  Last long run before STG.

CF.  Nothing in the tank. 

5.0 no watch with Mark up Center St.  Slow and easy.  Probably will have a lot of runs like this this week.

PM CF 

5 miles no watch up Center St. with Mark.  Felt like we kept a pretty brisk pace.

PM CF 

8.0 in 1:02:32 (7:49).  Went from the jr. high out towards Willow Park and then wandered around the JRP for a bit in the evening.

5 miles no watch up Center St. and back with Mark.

5 miles no watch up Center St. and back.

13 in 1:36:56 (7:27).  Started at 6 AM with Mark and ran 6.5 up and then back down.  Miles 8-10 were 6:32, 6:22, 6:02 as I wanted to get a good push for a couple miles today.  Hopefully my body feels better next Saturday for the marathon than it did today.  Will cut way back this week to hopefully bring the legs back to 100% for next Saturday.

CF 

3.0 no watch.

4.0 no watch up to the park on Center St. and back with Mark.

3 miles no watch with some strides.