Running

AM Tried to run this morning on the TM.  Started off by walking for about 3 min and then slowly increased the pace.  Once I got the pace up to 6.0 on the TM I felt pain in the left knee, so I stopped.  

Did 15 min on the rower and then 45 min on the elliptical.

PM 60 min on the elliptical (7.10 miles).

AM 40 min on the stationary bike and 16 minn (2 miles) on the elliptical.

PM 1 mile on the elliptical to warm-up.  Then lifted for a bit.  1 more mile to finish things off on the elliptical to cool down a bit.

AM Started off walking and gradually increased the speed on the TM.  Made it 1.5 miles and started feeling some slight pain in the knee, so I hopped off and did 55 min on the elliptical.  1.5 may not seem like much, but it was a good sign.  

Crossfit.

AM 3.25 on the TM at a slow pace.  Knee seemed to get a bit stiff as I went on.  Jumped on the elliptical for 25 min or 3.05 miles.

AM 5.35 run/walk on the TM.

PM Crossfit

PM Crossfit

AM 5.65 run/walk in 60 min on the TM.  This is the best the knee has felt in a couple weeks, but it got a bit sore and stiff on me towards the end and after.

AM .5 run/walk.  The knee was painful so I hopped off the TM.  25 min on the stationary bike and then 1.75 miles on the elliptical.

PM Lifted for a bit and then did the elliptical for around 22 min (3 miles)

AM Ran/walked on the TM for 1.4 miles and then the knee started hurting so I lifted and then did the elliptical for 80 min.

Nothing.  Trying to get the knee better.

Crossfit.

4 miles in St. George.  Was suppose to run the half, but bailed cause of the knee problems.  Ran the 5k cause I needed to just cross the finish line to get one more race in for the runners series.  Pain for the first 2 miles, and then it felt better for the last two I ran.  

Work was really busy and I had lots going on this last week, so I pretty much stayed off my knee all week.  Hopefully I can get back to running soon.  I feel gross.

AM 4.1 in 34:30 around the neighborhood.  Knee felt good during the run, just weaker than the right side.  It has become a bit sore/stiff since I finished about an hour ago.

PM Crossfit

AM 4 miles in 33:30.  

PM Crossfit

AM Lifted for just over an hour.  Knee has been sore since Wednesday, but it feels good so far today, so I will probably try and run later on today for a few miles.

AM 3.2 around Disneyland with Mark in the morning before walking about 20 miles over the next three days (posting this on Thursday).  

PM Lifted and then ran 1 mile.  

AM Lifted for an hour.

PM Ran 5 miles on the JRP by Willow Park.

AM 5.10 in around 44 min up into Harvest Hills and back.

AM 3.05 slow miles.  Slower than normal due to the snow on the ground.

PM Lifted for 40 min

AM 5.10 in around 43 min.  Went east to the next main road and then went north on that road.  Took my first right (about 1.75 down this road) and eventually made it to the JRP.  Turned and came back.

PM Lifted for about 35 min 

PM 2.2 around Willow Park and then lifted.

AM 6.5 at just under 8:30 pace.

Lifted.

AM 6 in 50:19 (8:23)

PM 4.10 at just under 8 min pace.  Lifted afterwards.

AM 5 in about 42 min.

AM 5.2 at 8:30 pace.

AM 3.2 slow ones.

PM Lifted

AM 8.80 in 1:10:55 (8:04).  Ran with Mark beginning at 5:30 from his house up on to the trail by 300 W. and State Street.  Turned around just after we hit the 4 mile mark.  Added a bit on at the end.  Lifted for about 40 min.

I felt like a runner again today.  Far and away the best run I've had in close to two months.    This was my longest run since Dec. 23rd.  Hoping and praying that my knee feels okay the rest of today and tomorrow.  It felt pretty good during the run.  I took 800 mg of Ibprofin beforehand, and we talked the whole run so that kept my mind off of it, but it has been doing better lately and it held up well this week as I hit just over 30 miles for the week.  I have lost so much fitness, but I'm okay with it since I have at least been able to run some this past week.

AM 6 at just under 8:30 pace down to the JRP and up to Olympic Park and back home.  

PM Lifted

AM 4.05 at a slow pace up into Harvest Hills.  Right knee got stiff on me yesterday.

PM Lifted and then did just over 10 min on the stationary bike and just under 30 min on the elliptical.  

PM 5.3 at about 8:15 pace from the jr high up to Willow Park and the JRP and then back.  

AM Lifted and then elliptical for just over 30 min.

AM 10.3 at 8:15 pace with Mark.  Left at 5:30 and ran a similar route from Mark's house as we did last Saturday.  Added on to get some extra mileage.  Lifted for a bit after.

AM 7.2 at about 8:25 pace.

AM 4.5 at around 8:25 pace.

PM Lifted and did the stationary bike for 15 min

AM 5.05 at about 8:20 pace.  Down to the JRP and back.

PM Lifted for about 30 min

PM Elliptical for just under 30 min and lifted for a bit.  Left knee sore today.

AM 5.3 at 8:30 pace.

AM 12.60 on the TM because it was way too windy outside.  Was a little unsure of this run cause my knee has been sore the last two days.  Just kept things really slow the whole time.  Probably avg about 8:40 for the run.  We will see the damage that was done over the next few days.

AM 5 at about 8:40 pace.  Slow to just try and work out some soreness from Saturday's run.

AM 7.35 at just over 8:15 pace.  Down past the JRP and back.

PM 35 min on the elliptical and then lifted for 20 min.

AM 4 slow miles.  Avg around 8:40.

PM Lifted and elliptical for 20 min

AM 7.5 at about 8:15 pace.  Down past the JRP and across Pioneer Crossing and back.

AM 15.05 in just over 2 hours and 2 min (about 8:07 avg pace).  Started at 5:30 and went from my house down through the farms over the JRP and up into Lehi.  Eventually made it down by the freeway and came back.  A lot faster run than I was expecting.  Struggled the last 2-3 miles cause this is further than I've run in quite a while.

PM Lifted and did the ellptical for about 30 min.

AM 8.15 in 1:05:03 (7:59).  Met up with Matt, Scott, Reed, Toni, Mike and Chad and ran the loop from Scott's house.  I dropped back from the group after about 5 miles and cut it short as well.  Good run and fun to run with these guys.  Hips and quads are a bit tight from Saturday's run.  Left knee a bit stiff.  Just need to be a bit careful.

PM Lifted for about 15 min and then 3.15 slow miles on the TM.

AM 8.15 in 1:04:23 (7:54).  Met up with Matt, Scott, Reed and Chad on the JRP.  I ran the first 4 with them and then turned back.

PM Lifted for just under 40 min.

PM 3.25 slow miles on the TM.  Elliptical for a few minutes.  Left heel is pretty painful the last few days.  

AM 60 min on the elliptical.  I needed no pounding today.

AM 17 in 2:19:51 (8:14).  Started just after 5:30 and basically ran up past the Ivory Ridge tennis center and back.  Left heel hurt the first couple miles and the last couple miles.  Last two miles were really slow and I was hurting good.  Probably overdid it and am just hoping now I didn't do more damage than good with my left knee and heel. 

AM Elliptical for 60 min.  

PM Rower for 12 min and then elliptical for just under 29 min.

AM 60 min on the elliptical.

PM Lifted

AM 8.05 in 1:07:45 (8:25).  Down over the JRP and back.  Left heel has been bothersome which is why this is the first day I've run this week.  It was still sore today.  Lifted for 40 min after.

PM Just under 50 min on the elliptical

AM 7.55 in 70:00 (9:16) on the TM.  Really slow run today, so that I will hopefully feel okay to run longer tomorrow.

PM Elliptical for 45 min

AM 15 in just over 2:06:00 (8:25) starting at 5:30 AM from Mark's house with Mark and his neighbor Scott.  Went up to Suncrest and back.

PM 4.15 at about 8:30 pace.  No run or exercise this morning cause of an early morning meeting.  Knees are sore and hips seem tight.  Not recovering well from the longer runs on Saturdays.

AM 7 in 56:00 (8:00).  The mother loop with Matt, Mike and Reed from Matt's house.  I cut it short and just headed up 300 West and back to Matt's.  Good run for me.

PM Lifted for about 25 min and then ran 1 slow mile on TM.

AM 6 miles at about 9 min pace.  I picked about the hilliest and windiest route ever.  

PM Lifted for about 30 min

AM 7.05 at 8:25 pace.  Thought I was going faster, but I guess not.  

AM 17.35 in 2:22:42 (8:13).  Started at 5:30 from my house.  Made a big loop.  Redwood Rd to Pioneer Crossing up to State St. and back around via the farm roads.  The good news is that I felt a lot better in the later stages of this run in comparison to previous long runs.  The bad news is that I'll have to run about 9 miles more than this in a few Mondays.

AM 9 in 1:09:09 (7:41).  Met at Scott's house and ran with Matt, Scott, Mike and Toni.  Cut it short a bit.

Nothing today.  Flew to Reno yesterday and took the early flight home this morning and worked all day.

AM 9.30 on the TM in about 73 min.  About 7:52 avg pace.  Took about 20 min to get to 7:30 pace and then left it there for just over 50 min.  Really good run for me and I felt pretty good throughout.  

AM 12 at 8 min pace on the TM.  I just didn't want to deal with the cold weather this morning.  I'm off to Oahu for a few days for work, so I at least should be able to get some warm weather running in....finally.

AM 9.75 total.  All at a very slow pace.  First 4 were on the TM cause it was pitch black outside.  Then I did the rest pretty much around Waikiki.

AM 13 miles total.  Left my hotel (Hilton Hawaiian Village) at 5:45 and ran to the Diamond Head Crater and then hiked to the top of that and then came back.  Really, really cool run, especially down around the Diamond Head area.  Hundreds of runners were out when I was on my way back.

I didn't get a real long run in this week, but I did string together 3 consecutive days of good, solid running.....which is something I haven't been able to do for a while without my body breaking down.  I leave for home tonight.

5 miles around Willow Jr. High in the early afternoon with Mark.

AM 10 in just under 1:19:00 (7:53 pace).  Ran with Mike, Matt, Scott, Chad and Spencer on the JRP.  Good run for me until the last 1.5 when I started having stomach problems.

PM Lifted for a bit.

AM 6.5 at just under 8:20 pace.  Went down by the JRP and back.

AM 16 at 8:03 avg pace.  Started from Mark's house and went  up Suncrest a bit and back down.  Feld okay.  

AM 10.15 at about 7:53 avg pace.  Met at Scott's and ran a new loop with Scott, Matt, Mike, Reed and Spencer.  Good run.  

PM 4.9 with Mark from the jr. high out to the JRP by Willow Park and back. Was in Bozeman yesterday and flew home early this morning, so no run in the morning.

AM 5.15 at about 8:30 pace.  Lifted for about 35 min after.  Fly out to Boston early this evening.

About 5 miles with Mark up around the Commons and then over by the Charles River. Headed back over to the Commons and watched the 5k and then headed back over to the hotel.

3.5 up through the commons and down by the finish line and back. 

Well, I was only about 26 minutes slower than the last marathon I ran 6 months ago (SGM), but I was actually pretty happy with how everything went today given my lack of training since the beginning of the year.  I figured I could hit 3:30:00 and I would be very happy if I broke 3:20:00, so overall, I was pretty happy with everything and if nothing else this just fueled the fire to get in better shape and get going with training.  Hopefully my body will cooperate.

I was in corral 2 and basically got forced to go way faster than I wanted or anticipated.  I think I would have gotten run over if I went any slower than I was going (upper 6's).  I tried and tried to slow down and eventually got to where I was around the 7:30 mark.  I was passed by thousands and thousands of runners, which was a bit demoralizing, but I passed a lot back over the course of the last 6 miles.  Just kind of cruised along and enjoyed everything.  Stopped twice for two bathroom stops.  Thoroughly enjoyed Wellesley and really enjoyed the last 5 miles once I got through the Newton Hills.  The last mile was really great.

Hopefully I haven't done too much damage to my body and I can get back to running and really training after a week or so off.  I just need by body to hold up.  My whole time back here has been great.  This was my fourth year in a row, but we just have a lot of fun so we keep coming back......baseball game, hockey game (I strongly suggest a NHL playoff game.  It's a cool experience).  Lots of bad eating and walking around, which isn't ideal prior to a marathon, but one day I'll do better.  I'd just really love to be in great shape when I come run this thing again.

5k 22:02

10k 45:25

15k 1:08:15

20k 1:31:42

Half 1:36:46

25k 1:55:59

30k 2:20:09

35k 2:44:07

40k 3:07:28

Finish 3:17:39

45 min on the elliptical

AM 5.3 with Mark from his house.  Standard loop with a lot of walk breaks thrown in.

AM 6 slow, easy miles.  Standard route from my house.  

166

AM 6.75 at a slow pace on the standard route.

165.7

2 miles just to get something in this morning.

AM 8.05 in 1:01:50 (7:41) with Mike and Matt on the JRP.  

165.6

AM 6 at about 8:40 pace up into Harvest Hills.

164.3

AM 14.4 in 1:52:04 (7:47).  Movie theaters in Riverwoods up to Vivian and back with Mark beginning at 6:00.  Added a bit on at the end as we watched the half marathon.

161.4

10.10 1:17:32 (7:40) from Scott's house with a big group.

163.3

AM 8 at about 8:15 pace down by the JRP and back.

AM 10 on the JRP with Matt and Chad.  Averaged about 7:30.  Good run.  Glad I got up and went.

AM 9 in about 1:14:50 (8:19).  Down to the farm road across 2100 N for a bit and back.  

17 in 2:08:50 (7:35). Started at 5:30 from my house. Went to the farm road over to 2100 north and then up to state street. Made my way to 300 west and went up around the Ivory tennis center and then back. Pace was pretty brisk for me. Good run.

160.3

AM 10.10 at 7:40 pace on the Murdock trail with Matt, Chad and Reed.  Good run even through I didn't feel that great.

9.50 at 8:15 pace around Bozeman.

AM 10.05 at 7:30 pace on the JRP with Matt, Chad and Mike. My legs are pretty beat up and destroyed. Will take the next two days really easy.

AM 6 easy down on the farm road.  About 8:30 pace.

18 in 2:17:50 (7:39). Started at 6 in Riverwoods and went 9 up the canyon and back with Mark. Pretty much did a tempo on the way back. Good run. 

AM 10.10 at about 7:40 pace with a big crew from Scott's house.

AM just 3 easy miles around the neighborhood to get something in.

AM 8.35 at 7:43 pace. Met a big group at the JRP. I turned back early cause my stomach was, and still is, killing me.

AM 7 at 7:53 pace with Mark from his house.

AM 6.5 at 8:20 pace.  Slow, easy run down to the farm road out to 2100 North and back.

AM 20 in just over 2:36:00 (7:48) from the Riverwoods up to Big Springs and back starting just before 6:00.  We were about 4 minutes behind 8 min pace at the turnaround, which wasn't bad considering the climb up South Fork.  Kept a pretty good pace the whole way back.  Good run and a good week for me.

AM 10 in 1:24:13 (8:25).  Ran from Mark's house up 300 West and over to the road that takes you down by the cemetary.  Ran around the cemetary and came back home.  Good, slow run.

AM 10 at about 7:43 pace with Matt, Reed and Toni on the Murdock Trail.

AM 10.15 at about 7:20 pace on the JRP with Matt and Mark. 

AM Was going to go about 4 easy, slow miles, so I woke up a bit later.  Got up, got ready, started running and was annoyed by the wind and the top of my foot hurt, so I quit after about 4 minutes.

AM 8.2 at about 8:10 pace from my house down to the farm road and back.

AM 18 in 2:09:46 (7:12). Started at 6:00 from orem soccer fields with Scott, Brandon, Mike, chad, and Toni. Did 9 up and 9 back. Kept a pretty good pace on the way up and did about 6 miles of tempo on the way back. Really good run for me but my legs were done at 16 today.

AM 10.10 at just under 7:30 pace with Matt and Chad from Scott's house.  I'm tired and probably need to back off for a few days.

AM 8 at just under 8 min pace with Mark from his house.  

AM 4.05 slow miles from my house.

AM 10 at 8 min pace with Mark from his place up to Ivory Ridge and back.  Tired and worn down a bit.

AM 8.55 at just over 8 min pace from my house down to the farm road and past 2100 North and back. 

160.7 

AM 16 in 2:02:21 (7:39).  Ran from my house up to the trail at State St. and 300 West and met Mark there.  We ran about 5 together and then split.  Good run on little sleep.

AM 11 in 1:29:00 around Bozeman.

Nothing today.  Up early to catch a flight back home and then got home from work at 8:30 tonight.

AM 9.05 at just under 8 minute pace.  Down to the farm road and up over the Jordan River and back home.

Nothing.  Work is killing me, but only one more day left.

AM 8 in just under 8 min pace down to the farm road and across 2100 N. and back.

2014 Splits:   6:09, 6:17, 6:42, 6:30, 6:08, 6:01, 6:10, 6:11, 6:10, 6:06, 6:16, 6:09, 6:21, 0:54

2013 Splits:  6:04, 6:18, 6:30, 6:16, 6:12, 6:11, 6:08, 6:08, 6:08, 6:15, 6:21, 6:12, 6:20, 0:59

An okay race, I guess.  Finished about 9 seconds faster than last year, which is a bit disappointing.  There was a pretty good headwind for a good portion of all our miles in the canyon and I think it affected us quite a bit (see splits for miles 3 and 4).  Started the race off and settled into running with another guy (kid) for about the first 7 miles or so.  We would get others that would catch up and then they would eventually trail off.  Up ahead us were about 5-6 people, which included Allie, another girl and about 3 other guys, so at least I had some people to try and catch all throughout the canyon.  The gap between Allie and those in front of her was pretty big.  Seems like I was able to get into a solid rythem during the last few miles of the canyon and the first 2-3 miles coming out of the canyon.  I evenutally caught and passed all those who were in sight that were ahead of me except for Allie.  I had closed the gap with her to about 10-15 seconds up until about mile 11, and then she started pulling away, and then about 11.5 there was one guy who went flying by me.  The last few miles were tough.  I was glad to be done.

Overall, I guess things went okay for me.  I forget how hard and tireing these half marathons are, but this is a good way to get things going and hopefully this race will spark the fire to really get going over the next couple of months with my training.       

AM 3 very easy miles around the field by my house.

Early PM 5.6 on the TM very easy.

The top of my left foot is giving me some trouble and my right leg is sore from the race on Saturday.  Felt better as I ran and loosened things up.

PM Lifted for about 35 min.  Pain on top of my left foot is as bad today as its been so I didn't run.  Not recovering well from the race last Saturday.

AM 8 at just under 7:30 pace with Matt, Scott, Chad, Reed and Kyle on the JRP.

AM 12 up and down Provo Canyon at about 7:55 pace.  Started at about 8:45 at the gas station and pretty much just went up to Vivian and back.  

AM 8.10 at about 8:15 pace down on the farm road and across 2100 North and back.

AM 16 at 7:40 pace starting at 5:45 on the Murdock trail. Essentially ran to lone peak high and back.

PM lifted and did 2 easy on the TM.

AM 10 in about 1:12:30 (7:15) from Scott's house with about 8 other guys.  Fun run and I felt pretty good this morning.

PM 3.15 at about 8:30 pace on the JRP.  Good, easy run.

AM 10.55 at about 7:30 pace.  Thanksgiving Point loop from Matt's house with Matt, Kyle and Jacob.

AM 10 at 7:15 pace on the JRP with Matt, Mike, Nate and Chad.

AM 6 miles at 8:20 pace from my house down on the farm road and back.

AM 10 from Matt's house on the Murdock trail at about 7:25 pace with Matt, Matt's cousin and Kyle.

AM 19 in 2:13:32 (7:02) up and down Provo canyon. Stuck with Matt, Mike and Nate until I turned around at 9.5 (they went to 10). Those guys are incredible as they were having a full on conversation while we were running up South Fork at a pretty good clip. Started to tempo down but after 2 I pulled it back.  Really, really good run for me today and a great week overall as far as my running went. 

AM 8 at 7:45 pace from Scott's house. I did 5 with the group and then cut it short to get to work a little earlier.

PM 3.25 easy on the TM.

AM Warmed up two miles from Lehi HS to the 3 mile tempo loop with a big group.  The plan was 2 x 5k at marathon pace with a 1k  break inbetween.  It basically morphed into 3 miles at tempo, 1 mile at a mile effort and then 2 miles at tempo.  Splits were 6:16, 6:23, 6:21.  1 mile at 6:52.  Then 6:32, 6:32.  Pretty good workout, but it was tougher than it should have been it seemed like.

AM 10 at just under 7:30 pace on the JRP with Matt, Mike, chad and Danny. Legs were dead today.

AM 7.25 at just over 8 min pace down on the farm road and back.

AM 11 at just under 7:40 pace from my house down to the farm road and then north on the JRP and then back.  

AM 20.35 in 2:24:06 (7:05). Started at 6 from the Orem soccer fields. It was only me and Matt this morning except for the first 6.5 we had Danny with us. Did 10 miles up and then did a 7 mile tempo down. Splits were 6:21, 6:21, 6:26, 6:26, 6:19, 6:19, 6:25. Cooled down back to the park with Matt and did one loop around the park.  I started a bit before Matt on the tempo and he passed me like I was standing still after about 3 miles. He was flying. Good run this morning.

AM 10 at 7:25 pace from Matt's house on the JRP.  Not much in the legs today.

Woke up at 4:15 and started throwing up. Did that all morning at home and at work and then finally came home about 11:30. Feel achy and crappy now. 

Nothing again today.  I figured I better take it easy after yesterday.  I was on a roll with my training until this sickness hit.  

AM 10 at just over 8 min pace from my house down to the farm road and north on the JRP and back.  I was worried about this run because of the last two days, but it went pretty good.  158.3 lbs after the run.  Way low for me for a mid-week run, but was all due to the last two days of being sick.

AM 10.2 at about 7:40 pace from Matt's house on the Murdock Trail with Matt and Kyle.

AM 20 in 2:24:39 (7:14). Started at the Orem soccer fields and did a 4 mile warm up. Then attempted 12 miles with one mile at marathon effort followed by one mile about 40-50 seconds slower than marathon effort. This was tough because the first six miles were heading up the canyon and the last six were coming down. Splits were 7:09, 7:32, 6:46, 7:45, 7:10, 8:00, 6:25, 6:55, 6:22, 7:09, 6:20, 6:57. Cooled down four miles back to the car.

AM 10.4 at just under 7:20 pace with Matt, Scott and Dan from Scott's house.  Fun run this morning.

AM Mile repeats with a big group at Lehi HS this morning.  4 mile warm up and then some strides and then did two repeats with a 800 m rest inbetween.  Splits were 5:36 and 5:41.  These were hard, but I was happy with them.  Cooled down for a bit.

AM 10 at 7:25 pace on the JRP with Matt, Kyle and dan. Legs were toast at the end.

AM 10.25 at about 8:10 pace in Ashton, ID. Up here for a family reunion. Did the first 7 with Steve. 

AM 10.5 at about 8:00 min pace on some farm roads.

AM 10 at about just under 7:30 pace in Idaho. 

AM 10.2 at just under 7:20 pace from Scott's house.  Legs were tight.

AM 8 at just under 8 min pace down on the farm road across 2100 North and back.

AM 2.25 with a few striders in the last mile.

Bluh.  This was kind of a miserable race for me.  I really let the headwind and heat bother me more than I should have and felt like I kind of gave up around the 10 mile mark.  After looking at my splits, I guess it wasn't going that bad, but then I felt like I fell apart when I started not feeling as good.  

This year's splits:  5:56, 5:58, 5:59, 6:08, 6:17, 6:12, 5:59, 6:05, 5:53, 6:21, 6:48 (uh oh), 6:27, 7:15 (haha), 0:57 (7:06)

Last year's splits: 5:57, 6:01, 6:00, 6:07, 6:05, 6:02, 5:59, 6:11, 5:56, 6:09, 5:59, 5:58, 6:10, 0:57 for 1:19:30

I felt like I could beat my last year's time as I feel like my training has been going well lately and I felt like I was in better shape than last year.  In all honesty, I thought I could dip down to around 1:18:30 if things went well.  I decided I would run with James and John from the blog as they were planning on 5:50s down the canyon, which is right around where I wanted to be.  Really, we were right on track early on in the race up until around miles 4-6, which is when it felt like our effort was the same as before but the pace crept up a bit due to the wind.  It was hot and I was discouraged with the wind.  Right around the mouth of the canyon I gapped John and James, but I kept waiting for them to pass me back later on in the race (James eventually did on the last stretch).  In all honesty it was great running with them and made the first part of the race much more enjoyable, eventhough we weren't talking much.  Kind of died a slow death beginning at mile 10, but like I mentioned before, looking at my splits I was actually holding on better than I thought I was.  I gave in and stopped at the aid station by 10 and the next one at about mile 12.  Just kind of gave in to the pain and heat.  Glad this is over and was almost wishing I was at work.  Looking forward to getting back into training and making things better.  Hopefully I ran slow enough than I'm not too sore in the next few days.  Was really glad I wasn't running the marathon.  

AM 17.65 in 2:05:04 (7:05).  Met up at Nate's house with Matt, Nate, Chris, and Chad.  Clyde and Justin also came down and joined us.  Did a six mile warm up with everyone and then everyone pretty much started a tempo run.  I pretty much ran with Chris the whole way, which helped me a ton.  Wasn't sure how my legs would hold up due to the race on Thursday.  They were heavy, but I went further and faster than I thought I would.  Splits for my tempo were 6:48, 6:45, 6:40, 6:46, 6:37, 6:43, 6:46, 6:51, 6:51.  Pretty flat and honest the whole route.  Good run for me today.

PM 45 min on the stationary bike.

AM 10.45 at 7:30 pace.  The mother loop from Matt's house.

AM met up at the Lehi track with Matt and Chris. 2 mile warm up and then the workout was 2 mile repeats. I guess they were just under 2 miles since I did 8 laps for each. Splits were 12:14 and 12:37. Had about a 4:30 rest inbetween.  My legs are fatigued so I wanted to keep these under control. The first one was a bit too fast for me today. Good workout. 9 miles total.

AM 10.15 at 7:30 pace on the JRP with Matt, Chad and Danny.  Legs were done at the end.

AM 9 at about 8:30 pace from my house.

AM 10 at 7:30 pace from matts house on the Murdock trail.

AM 20 up and down Provo Canyon with Matt, Reed and Nate beginning at the Orem soccer fields.  Started at 5:00 and fought the wind almost the whole way up.  I was able to get a mile in prior to starting with the group, so I turned at my 10.5 mark while the others went up another mile.  They were also going to tempo down and I just wanted to cruise down.  Never really pushed the pace on the way down but eventually got down to where most of the miles were around 6:40ish.  Matt caught up to me and we ran the last two back to the cars together.  Good run and good week for me.  Averaged just under 7:20 for the run.

AM 10.25 from Scott's house at about 7:30 pace. Got rained on pretty good about halfway through.

AM 10.5 at about 7:35 pace from matts house. Thanksgiving point loop. We almost got hit by a car.

AM 10.25 at just under 7:15 pace on the JRP with Matt, Mike, Nate and Dan.  Best my legs have felt in a while.

AM 8 at about 7:50 pace with Mark from his house up to the trail parallel to State St. and back.  Good run that went by fast.

AM 10 at just over 7:30 pace with Matt from his house on the Murdoch trail. Good run and conversation.

AM Started at about 5:20 AM from the Orem soccer fields and did 10 miles up the canyon.  Hit the 10 mile mark between  1:18:00-1:19:00, which is several minutes slower than when I run with the group.  Did a 6 mile tempo down.  Splits 6:15, 6:08, 6:06, 6:14, 6:04, 6:00 or an avg of about 6:08.  Cooled down 4 miles back to the car.  Pretty good tempo for me and especially the last two miles.

AM 10.5 at just barely over 8 min pace from my house down to the farm road and north on the JRP and then back.

AM 10 from Matt's house.  3 mile warm-up and then a two mile tempo (5:34, 5:56), and then cooled down back to Matt's.

AM 8 at about 7:25 pace on the JRP with Matt and chad.

AM 5 at about 8:15 pace from my house.

AM 3 easy from my house. Legs feel pretty good for hobble tomorrow.

Really good race for me today and I was very happy with how it played out.  My goal was to be around 1:18:00 - 1:19:00, and I thought I could do it, but I also thought I could do it at DesNews last month and I wasn't close then.

Weather was good, I felt good, I've trained well over the last few months, I had people to run with pretty much the whole way, and all of this added up to finally having a good race.  Splits (based on the course markers): 5:58, 5:42, 5:45, 11:40 (missed a marker), 5:49, 5:58, 5:47, 5:53, 5:56, 6:10, 5:51, 6:46 (for the last 1.10).

Pretty quickly after the race started I found myself running stride for stride with Devra V.  She would go on to win the women's race and beat me by about 30-40 seconds, but we were together for pretty much up until mile 10 where she started pulliing away.  Running with her helped me a ton.  The miles were flying by pretty quickly.  We talked a bit, we were picking off quite a few people, and we just seemed to be in a good rythem.  Like I mentioned, this was a big help and really got me through any rough patches I was having, although I felt pretty good up until around mile 10-11.  We had one guy who caught up to us around mile 8.  It was then the three of us for a while until just before the water station that is before the gully part of the race around mile 10.5.  Devra had separated a bit and soon after this I pulled away from the other guy.  Basically was solo for the last 2 miles and just tried to hold on until the finish.  I didn't have much left in the tank the last mile, but tried not to fall apart.

Anyways, I know the course is a bit short, but this was a very good confidence builder for me heading in to this last stretch of training prior to St. George.  Just need to stay consistent with the training and keep plugging away and hopefully it will pay off in the marathon.

Cooled down with Matt, Mike, Reed and Justin (who all had pretty decent races) for a few miles.

AM 10.15 at about 8 min pace from Scott's house. Legs are tired and I have a few sore spots but surprisingly they aren't too bad.

AM 10 in about 1:17:00 on the TM. Got ready to meet up at matts house but the weather scared me off so I went to the gym.

AM 10 at just over 7:40 pace on the JRP with Matt and chad.

Nothing today. I feel like I've recovered good from the race last Saturday but I'm fighting a cold and my body feels a bit worn down.

AM 10.25 at just under 7:45 pace on the JRP from Matt's house.

AM 20.25 in 2:28:50 (7:22).  Got up at 4:30, but saw that the weather was awful, so I went back to bed.  Ended up leaving my house at 7:00 and the weather ended up being great.  Went from my house down to the JRP and headed north as far as I could.  Added a bit on in the middle on my way back.  Just kept things in the 7:00-7:30 range for most the way.  Didn't feel that great for about he last 4 miles, but I think that's cause I was dehydrated.  Weighed in at 155.5 after the run, which is way low for me and probably speaks to the fact that I was a bit too depleted during the run.

AM 10.5 at 8 min pace from my house over to the JRP and north and back.

AM 9.55 from matts house on the thanksgiving point loop. 

AM Met up with Matt, Mike, Trevor, reed, chad and Chris at Lehi track. 2 x 3200m with 800 rest inbetween. Splits were 11:44 and 11:47, which are both around the 5:55/mile range. Chad and I traded leads every 400m which helped a ton.  3 mile warmup and about 1 to cool down. Good workout for me.

PM Ran over to the gym.  Did a couple miles on the TM and then ran back home.  3.2 total at a very slow pace.

AM 10 at 7:25 pace on the JRP with Matt, Mike, Reed and Trevor.

AM 10.5 at about 7:45 pace with Mike, Trevor and chad on the thanksgiving point loop from matts house.

AM 20 on the Murdoch Trail (flat) from Scott's house with Mike, Matt and Reed.  The plan was to do a 4 mile warm-up and then 4-3-2-1 with 1-.75-.5 rests inbetween.  Splits were:  6:22, 6:20, 6:22, 6:20 then 6:11, 6:14, 6:15 then 6:16, 6:21 and finally 6:21.  

The 4 and 3 mile reps were perfect, but then I just couldn't go any faster on the 2 and 1 mile reps.  This was a killer workout though and I gave it a good effort.  Totally wasted afterwards.  Good run.

AM 13.1 in 1:37:42 (7:28).  Met at the JRP with Matt, Trevor, Chris, Dan, Ty and Ty's friend.  Did 6 miles south and then back.  I was good until about mile 10 and then I could really feel Saturday's run.  Plus we had dropped the pace down to just below 7.  Finished with a slow mile on the grass at the park.

AM 10 at about 8:10 pace from Matt's house on the Murdock trail with Matt, Mike and Reed.  This may be the slowest run I've ever had with these guys.  

AM 10 at about 7:50 pace on the JRP with Matt, Mike, Dan, and Chad.

AM 10.5 in just over 7:50 pace from my house down to the farm road and up to the gas station and back.

AM 10 at 8:15 pace from my house.

AM Met up with Chris, Reed, Chad and two other guys at the Orem soccer fields and did 10 up and 10 down, with a 6 mile tempo from 11-16.  Added one more mile around the soccer fields.  Splits for the tempo were:  5:55, 6:02, 6:03, 6:20, 6:08, 6:16.  Didn't feel that great on the tempo, but overall a good run.

AM 10.15 at about 7:50 pace from Matt's house on the Murdoch Trail with Matt, Mike and Chad.

AM 10 on the TM in 1:17:25. Felt good this morning.  Weather scared me away from running outside.

PM 4 very easy.  Ran from my house over to the gym.  Did about 3 miles on the TM and then ran back home.

AM Met at Lehi HS track with Matt, Mike, Reed, Chad and Chris.  Plan was 3 x 3miles with 800 m rests inbetween.  Ran all three with Chad and did 5:43, 5:36, 5:57.  Was only going to do two, but Chad suggested a third but keeping it around 6:00.  Good run.  4 up and about 1 down.

AM 10 at just under 7:40 pace on the JRP with Matt, Mike, Trevor and Chris. 

AM 7 at about 8:45 pace.  Late night last night, so I'll consider myself lucky to have even gotten this many miles.  Really, really slow run.

AM up and down Provo canyon with Matt, fritz, Trevor, and Chris. Trevor pretty much pulled me up the canyon. Hit the 10 mile turnaround in about 1:12:00. Kind of did a tempo for the next 8 miles. Splits were 6:24, 6:20, 6:18, 6:36, 6:16, 6:16, 6:21, 6:21. Total for 20 miles was 2:17:31 (6:52). Added a bit more around the soccer fields. 

AM 10 at 8:13 pace from my house down the JRP and north for a bit and then back home.

AM 10.2 at about 7:20 pace from Matt's house on the JRP with Matt, Chad and Trevor.

Workout at Lehi tempo loop with Nate, Trevor, Reed, Chad, Matt, and Chris. Chad and I worked together during the workout.

Did a 10k workout:  5 x 1k with the following splits:  3:43, 3:46, 3:43, 3:41, 3:38 (3:45 is about 6 min/mile pace).  Did 5 x 1k "rest" intervals around 6:45-7:00 min/mile average.    2 up and 2 down.  Good workout for me.

AM 9.3 on the JRP with Matt, Mike, Reed and Trevor.  Stomach was giving me problems the whole way.

AM 10 at about 8:05 pace from Mark's house.  Did the first 5 with Mark and then added on.

AM 17 at 7:15 overall pace. Started just after 5:30 and went from my house to the JRP and headed south. Turned back around at the 8 mile mark and started a 5 mile tempo. Miraculously I hit every mile of the 5 mile tempo at 6:08. So I guess I avg 6:08 for the tempo. Cooled down for 4 miles after. This was a really good run for me. I didn't expect to be able to hit the tempo as fast as I did, especially considering how flat/roling the terrain was.  Was expecting to be more around 6:20-6:25s.

AM 10 in 7:30 pace from Matt's house on the Murdock trail with Matt, Reed, Chad and Trevor.

AM 8.15 at about 7:15 pace from Reed's house with Mike, Matt, Reed and Dan.

Took today off.  I'm trying to keep the miles down this week and I was tired.

AM Met at Lehi HS with Matt, Mike, Nate, Reed and Trevor.  Did just over 2 mile warm-up and then did 2 x 3 miles on the tempo loop with just over half a mile rest inbetween.  Splits were:  6:01, 6:12, 6:13.  Then 6:15, 6:11, 6:16.  Good workout.  Will continue to scale back the miles now.

AM 7.10 at about 8:30 pace with Mark from his house.

AM 10.2 at about 7:15 pace from Reeds house with Matt, Mike, Reed, Chad, Nate and Chris.

AM 8 miles at about 7:15 pace from Matt's house on the Murdock trail with a big group.

AM Went to the Jr. High off Main St. and did 2.25 mile warm-up.  Then did 2 x 1 mile with 800 m jog inbetween.  Splits were 6:12, 6:13.  Felt pretty good.  Cooled down for 1.25.

Day off

AM 3.6 easy around my neighborhood.

AM 2 easy from my house with some strides.

Very happy with my race.  The race pretty much played out as I was hoping it would for me.  My goal was to shoot for 2:40:00-2:45:00, but if I was being realistic I knew it would be more like 2:42:30-2:45:00.  I geared everything off of 2:42:30 and was on pace for a while, but just couldn't keep the pace where I needed to the last half of the race.  Just over 6 min faster than last year.

First half = 1:23:37  Second half = 1:21:06

Miles 1-7: 6:20, 6:23, 6:01, 5:58, 6:04, 5:56, 5:57  Really, the race started off perfectly for me.  Felt like I eased into the pace and after the first two miles the pace dropped, but I was comfortable.  Actually was clipping off the miles a bit faster than I needed to, but not crazy fast.  There was a group of about 5-6 of us for a while, including Chad R. and James.  The three of us would stick together up through about 11-12, which really helped me.  The miles were going by fast and I really enjoyed this part of the run.

Miles 8-13: 7:05, 6:45, 6:44, 6:56, 6:33, 6:17  Admittedly, this is a part of the course I struggle with.  Not so much Veyo, but the hills that come after Veyo.  I seem to bleed too much time on these hills and I think it costs me a bit.  But I didn't want to go too fast through this stretch cause I wanted to conserve something for the downhill that was coming. Chad fell back around 11 or so and I beleive James fell back around 12.  The hills seemed to go forever.  Hit the half at 1:23:37, which is right around the time I was planning.  Legs felt fine and I was ready to start to pick it up on the upcoming downhills.

Miles 14-20:  6:13, 5:57, 5:53, 6:01, 6:03, 6:26, 6:11  Snow Canyon is probably my favorite part of the course.  I felt like I was solo for most of this stretch of the run, with the exception of 4-5 other guys who were in the vicinity.  Love the crowds on this part of the course.  Could see the escort of the lead women up ahead and it looked like she was coming back to me.  Pretty much had them in sight for the whole last half of the race, but just couldn't close on her.  I got up the last hill on mile 19 and was doing okay, but I could certainly feel the legs giving in a bit.  Was just hoping the downhill would help me keep the pace around 6:00 for as long as possible.   

Miles 21-26.2: 6:00, 6:16, 6:12, 6:13, 6:19, 6:37, 1:23  I'm really starting to feel the pain around 22.  I know I have a bit more downhill to help me out, but I'm already dreading the last two miles.  Trying to use the downhill and the crowds to help me as much as possible on this stretch.  Eventually hit the diagonal and I'm struggling.  I was surprised to see my mile 25 split as low as it was, but those last two miles seemed like they took forever.  I was hurting pretty good and was so glad to make that last turn.  I knew I was cutting it close to not breaking 2:45:00, but figured I had it when I made the last turn.  My legs were very wobbley, and I was very happy to be done.

Like I said, I'm very happy with how this race went.  I felt like I gave it all I had.  I took four GUs and alternated Gatorade and water throughout the race.  My stomach didn't give me any issues.  I said this after last year's race, but I never thought I would be able to run a marathon this fast (never).  I think with some more training, experience and luck that maybe could dip down under 2:40 one day.  I owe a lot of credit to the Utah County guys.  Running with them has made all the difference for me.  I'm looking forward to recovering from this one as I have a lot of sore spots that I'm ready to get healed.  Great day.

AM 3 miles from my house at a very slow pace.  

AM 5 miles from my house at about 5:30 am. Slow and no watch.

PM rower for ten min and elliptical for 25 min.

AM 8 from matt's house with Matt, reed and chad. No watch.

AM 4 miles from my house.  No watch.  Left heel seems to be more sore than it has been for the last 2 months.

AM 6 in about 50 min (8:20) from my house.

AM 10 at 7:30 pace on the JRP with Matt and Trevor.

AM 13 on the JRP at 7:15 pace with Matt, mike, zak and Carl. 

AM 7 at 8:30 pace from my house.

10 on the JRP with Matt, Trevor and Spencer in around 1:15:00.

AM 5.10 at about 8:30 pace with Mark from his house.

AM 12.35 at just under 8 min pace from my house down to the JRP and north and then back.  Started at just after 5:30 this morning.  Great temps, but my body has not responded well since the marathon.  Contemplating shutting things down for a bit.  My left heel is very sore when I wake up each morning and for the first 2 miles of my runs, and my right hammy has been hurting me.  

AM 2.2 slow miles.  Did 2 circles around my neighborhood.  First run in almost two weeks.  Everything felt tight and weird.  Left heel was a bit sore when I got going, but not too bad.  

5 miles at just over 8 min pace on the JRP beginning at about noon.  Foot felt pretty good today, but we will see how it feels tomorrow.

AM 3.3 miles or 3 loops around the neighborhood.

7 miles on the TM. Felt good to get some kind of exercise. Today was the best my heel/Achilles felt since the marathon. Right hammy was more of a problem.

AM 4.5 on the TM in just under 40 min.

AM 5.25 at just under 8:20 pace from my place.

AM 7 with Mark from his house beginning at 6:00.  Avg low 8:20s and did the old standard loop with a bit extra added on.  Fun run.

PM 25 min on the stair climber

AM 20 min on the stair climber and 2.5 on the TM.  Left heel is getting more sore again.

AM 6.1 at 8:30 pace from my house.

PM 60 min on the elliptical

AM 8 at just under 8:20 pace with Mark from his house.  Started at 6:00 and went up to the trail off State St. and back.  Good run.

AM 5 from my house. No watch.

AM 8.25 at just under 8:20 pace from my house with mark.

AM 6 from my house at just under 8:30 pace.

AM 5.35 at about 8:10 pace with Mark from his house.  Did the standard loop.

AM 6.1 at 8:10 pace from my house.

AM 4 from my house with no watch.

AM 9.2 at just under 8:10 pace from my house beginning just after 6:00.  

AM 6.10 at about 8:20 pace from my house.

AM 9.1 on the TM at a slow pace.

AM 5.75 on the TM probably around 8:30 pace.

AM 6.5 at about 8:30 pace from my house.

AM 5.5 on the TM

AM 9.15 at 8:23 pace from my house.

PM 3.25 run/walk on the TM.

AM 9.15 on the TM. Pretty slow.

AM 5.15 on the TM.

AM 11 on the TM.

AM 5.15 on the TM

AM 9 on the TM.

PM 3 on the TM.