Running

AM 7.2 on the TM.

PM 5.15 slow on the TM.

AM 10 on the TM.

PM 3.24 slow ones in the TM after doing a little lifting.

AM 6.55 at about 8:30 pace from my house.

AM 5 on the TM

AM 5 on the T M

AM 4.3 on the TM. Tired.

AM 10.5 on the TM.

PM 3.5 on the TM in the afternoon.

AM 8.5 on the TM.

AM 5.25 slow ones on the TM.

AM 4.7 warm-up with Mark around the Dixie Center, and then ran the SG 5k that is associated with the SG Half Marathon.  Finished in about 19:56 (6:35, 6:24, 6:20, & 5:20 pace for the last .10).  Did this race to mark off one race for the runner's series to get into the marathon.  Did better than expected given my lack of training.  I didn't think I could hold 6:30 pace for the full three miles.

Early PM 3.35 slow miles on the TM.

AM 7.9 on the TM. Slow.

AM 7.5 on the TM.

PM 3.75 on the TM.

AM 10.15 at about 8:15 pace with Mark from his house.

PM 3.5 on the TM

AM 5.3 on the TM.

AM 6.1 at about 8:20 pace from my house down to the farm road.

AM 9.10 on the TM.

PM 5.35 on the TM

AM 8.2 at about 8:20 pace from my house.

AM 4.15 from my house. About 8:40 pace.

AM 8.3 on the TM.

AM from my house

AM 12 in 1:42:02 (8:30 pace) with mark from his house. To smiths mktplace and back.

PM 5 slow ones on the TM

AM 4.5 on the TM

PM 3.2 on the TM

AM 5.2 slow ones in the TM

AM 6.15 at about 8:20 pace from my house

AM 12.10 from marks house up to smiths mktplace and back. Averaged about 8:20s.

PM 5.15 slow ones on the TM.

PM 9.15 on the TM in the evening.

AM 5.25 on the TM.

AM 7.15 on the TM

AM 4.15 at about 8.25 pace from my house.

AM 10.3 at about 8 min pace on the TM.  Would have went further, but my stomach was not doing good.

PM 6.7 on the TM in a hour

AM 6.75 on the TM

AM 5.2 on the TM.

AM 8.25 on the TM. Warmed up for 20 min and then did 40 min at between 7:00-7:20 pace, which is a pretty good workout for me right now.

AM 3.5 on the TM. Not much time but wanted something.

AM 6.05 on the TM

AM 12 at 8:15 pace from marks house. Went to smiths mktplace and back.

Early PM 6.3 slow miles on the TM.

AM 4.25 on the TM

AM 7.10 on the TM

AM 7.8 on the TM. 

AM 8.25 on the TM

AM 12 at 8:03 pace from marks house beginning at 5. 

PM 6.2 easy on the TM

AM 5.45 at about 8:23 pace from my house.

AM 9.10 at 7:48 pace from my house.  Did a short tempo for 4-8 and was right around 7:10-7:20 for those miles.

AM 6 at 8:30 pace from my house.

AM 6 at 8:12 pace from my house.

AM 13.10 at 8:03 pace from marks house up to smiths mktplace and back.

PM 4.4 slow ones on the TM

AM 9.05 at 8:00 min pace from my house.

AM 9.25 from my house. Did a tempo from miles 4-8 that ranged from 6:50-7:15. Didn't run the last few days cause haven't been feeling good.

AM 14.2 from my house. Avg 7:45 for the run.  Eventually made my way up to 300 W. in Lehi and then back.  Good run for me today, but the week was bad.  Didn't feel good most the week, which affected me getting out the door in the mornings.

PM 5.5 on the TM in the early afternoon.

AM 9.05 at 8:15 pace from my house.

AM 4.2 slow ones on the TM

AM 9.55 at 7:37 pace. Did a 5.5 tempo and avg between 6:55-7:12 per mile.

AM 7.1 at 8:22 pace from my house.

AM 14 at 8:03 pace from marks house up to smiths mktplace and back.

PM 5.75 slow ones on the TM

AM 9.10 at 8:06 pace from my house.

AM 6.25 on the TM

AM 14.15 at 8:30 pace from marks house. It was cold and we ran a new route that had a lot of steady climbing.

PM 5.75 slow ones on the TM in the early afternoon.

AM 9.5 at 8:25 pace from my house.

AM 6 miles at 8:45 pace up into Harvest Hills from my house. Lots of hills and quite a bit of dirt.

AM 8.5 on the TM. 

AM 8.05 at 8:15 pace with Mark from my house.

AM 4 no watch from my house.

AM 15.30 at 8:06 pace with Mark from his house. Random route that was relatively flat. Didn't feel that great.

PM 3.8 on the TM

AM 10.05 at 7:33 pace from Scott's house with a big crew. Fun to run with everyone again.

AM 7.25 on the TM

AM 8.57 at 8:13 pace from my house.

AM 16.1 at 8:00 min pace with Mark from his house up to smiths mktplace and on the Murdock trail for a bit and then back.

PM 4.1 slow miles on the TM

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

AM 5 from my house at about 8:30 pace.

AM 9.05 at 8:05 pace from my house.

AM 4 easy miles from my house.

AM Headed down to St. George with Mark to run this race.  It served two purposes: 1. It was the second race in the runners series to get me into the marathon in the fall.  2. It showed me how woefully out of shape that I am.  In all honesty, I knew I wouldn't be fast today, and was using this race as a stepping stone.  This is actually the fastest I've run in quite some time and I was pleasantly surprised at how consistent my splits were.  6:34, 6:26, 6:30, 6:40, 6:35, 6:41, 6:38, 6:43, 6:41, 6:43, 6:45, 6:45, 6:43, 0:26 (6:47 pace)

PM 3.10 slow miles on the TM.  I'm going to be sore from the race.

AM 5 miles from my house. No watch. The race last Saturday destroyed my legs. They are still a bit sore today.

AM 8 at 8:23 pace from my house. Legs still sore.

AM 14.25 from Orem soccer fields up the canyon and back for 10, and then added a few more after.  Ran with a big group.  Felt fine on they way up, but not good on the way down.  Averaged about 7:30 for the run.

AM 10.05 at 8:03 pace from my house. My body still feels pretty hammered.

AM 5.25 at 8:12 pace from my house.

AM met at Lehi track with Matt, Scott, mike, Trevor and Kyle. 4 mile warm up and some strikers, then 400 m with 400 m rests. Splits were 81, 80, 80, 81. Cooled down for a bit.

AM 7.3 at 8:06 pace from my house.

AM 5.05 at 8:17 pace from my house.

AM 17 in 2:10:23 (7:40) from my house. Basically ran out to the movie theaters at thanksgiving point and back. Some rollers throughout. 

AM 10.10 at 7:40 pace from Scott's house.

AM 8 at 8:25 pace from my house.

AM went to willow creek jr high. 3 mile warmup and some strides. Then did 3x1000m with 400m rests. Splits were 3:48, 3:45, 3:42. Couple mile cool down.

AM 5.05 at 8:20 pace from my house.

AM 7.30 on the TM in just over an hour.

AM 17.40 in 2:13:43 (7:41).  Started from my house at 5:25 and basically went to the Ivory Ridge tennis center and back.  Did a 3-2-1 workout beginning at mile 9.  Splits were 19:53 (6:43), 13:30 (6:45), 6:41.  

AM 11.15 at 8:04 pace from my house.

AM 8.2 at 8:20 pace from my house.

AM 3.75 warmup with strides and then 3x1600m with 800m rests in between. Wanted to go at about half marathon pace on the 1600m. Splits were 6:11, 6:12, 6:09. Probably went a bit faster than my half marathon pace but didn't feel too out of range.

AM 10.05 at just under 7:30 pace in the JRP with Matt, Trevor, and spencer.

AM 18 at 7:26 avg pace. Started at 5:30 and ran up past ivory tennis center and back. Did a 5 mile warmup and then wanted 10-12 at 7:00-7:15 pace. Did 11 miles at 6:57 pace. Cooled down 2 miles. By far the best I felt on a long run since last year. 

PM 2.75 slow ones on the TM

AM 10.25 at about 8:09 pace from my house.

AM 10 at 8:03 avg from my house.

AM 4.5 mile warm up and then 4x1000m with 600m rests inbetween. Splits were 3:40, 3:39, 3:40, 3:36. Cooled down a bit.

AM 4 with no watch from my house.

AM 7.25 at 8:14 pace from my bros house in billings, mt.

AM 19 at 7:40 pace from my bros house in billings. Some pretty good climbing for about the last 3 miles prior to my turnaround point. Glad it's done.

PM 4.75 slow miles on the TM after driving home from MT.

AM 9.05 at 8:00 min pace from my house.

Nothing.  Just tired.

AM 10 at 8:10 pace from my house.

AM started at 5:10 and went from my house up to the ivory tennis center and back. Attempted a workout of 10 x 3 min on 1 min off beginning at 80 min. I got through it and the ins were all around 6:35-6:55 but it was kind of miserable. Just not much in the tank today.

PM 4.1 on the TM in the evening.

AM 10 at 8:09 pace from my house.

AM 4 mile warmup to the jr high track and then did 2x1 miles with 800m rest in between. Splits were 6:12 and 6:05. Then did 3.5 cool down back home. 

AM 10 at 7:30 pace with Matt, Scott and chad on the JRP.

AM 6.25 at 8:10 pace from my house.

AM 4.25 from my house.

2015 Splits:  6:08, 6:01, 6:20, 6:17, 5:58, 6:03, 6:13, 6:12, 6:09, 7:23, 6:26, 6:26, 6:28, 1:15

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

Wasn’t quite sure what to expect at this race.  I’ve been putting some decent miles in over the last few months, but nothing really hard and sustained.  Basically, the race started and I found myself running with Jen Hughes.  We ran the first 10 miles together, and it was a big help.  Pretty early on we settled into a good rhythm and we would slowly gain and pass a few people.  There was a bigger group of about 6-7 that was about 20-30 seconds ahead and they slowly pulled further ahead of us throughout the race.  I felt really good on the downhill and struggled on the uphill.  As we came out of the canyon I held on pretty good until just after Will’s Pitstop and before the little climb by the golf course.  Stomach was bothering me and so I stopped at the Porto-john.  Probably lost about 1:30 on that mile and pretty much just lost all my rhythm after that. 

Overall, I ran a really good 9.5 miles and then gave in a bit.  Jen finished at 1:21:38.  Don’t know if I could have stayed with her the whole way, but I wish I would have felt good enough to try.  An okay race for me.

PM 4.35 on the TM

AM 9.05 at 8:20 pace from my house. Tired and a little sore.

AM 9.35 at 8:03 pace from my house.

AM 9.2 at 8:03 pace from my house.

AM 9.3 at 8:30 pace. Tired today.

AM 7.4 from my house.

AM Started at 5:20 this morning from my house and ran over to State St. and 300 W.  From there I hit the trail and went north to the Murdock trail.  Once I hit Murdock I went east for a bit and then eventually turned and came back home.  Avg 7:40.

AM 10.3 at 8:02 pace from my house.

AM 10 at 7:10 pace on the JRP with the crew.

AM 3.10 warmup 1.25 cool.  Did 5x800m with 400m jogs. Splits were 2:45, 2:45, 2:48, 2:47, 2:51.

AM 9.15 at 8:14 pace from my house.

AM 7.25 at 8:16 pace from my house.

AM met up with Matt, reed and chad at matt's house at 5:00. Ran a new route that went north around the point and into draper. Turned around at the 7.5 mark and ran back. Ran 14.4 in 1:49:22 (7:36) with them and then did 6 more in 44:35 (7:26) on the Murdock trail solo. 

AM 10.10 at 8:11 pace from my house.

AM 10 at 7:25 pace with Matt and Scott from matt's house.

AM 9.05 at 7:56 pace from my house. 

AM 9 at 8:19 pace from my house.

AM 7.2 at 7:50 pace from my house.

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

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

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

AM 10.65 at 8:09 pace from my house.

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

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

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

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

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

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

AM 8.5 at 7:48 pace from my house.

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

AM 7.10 at 8:15 pace from my house.

AM 7 at 7:55 from my house.

AM 10.15 at 7:18 pace from my house. 

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

AM 3.5 easy from my house.

AM 2.2 from my house with strides.

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

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

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

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

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

4.3 slow ones from my house.

AM 10.5 in 1:21:43 (7:45) from Orem soccer fields up the canyon and back. Ran the first five with Matt, Mike, Scott, Reed, Chad, and Chris. They were going 10 up and back. Still have some sore spots but felt better than expected.

AM 9.3 in 1:18:32 (8:27) from my house in the rain. 

AM 10.05 in 1:14:55 (7:27) with Scott, Matt, Trevor and chad. Murdock route.

PM 3.10 slow on the TM

AM 9.15 in 1:15:20 (8:14) from my house.

AM 11.6 in 1:27:02 (7:30). Met with Matt, Scott, reed, and Brandon on the JRP. Added 1.6 after we finished.

AM 7 in 58:21 (8:21). Slow recovery run from my house.

AM 20.15 in 2:28:28 (7:22). Met up with Chris and Reed and ran from their houses up A.F. Canyon and back. Did a tempo for miles 11-15 coming down the canyon. Splits were 6:15, 5:59, 5:54, 5:53, 5:59. I was good on the run up until mile 14 and then my legs were dead due to fatigue, the climb on today's run and the tempo. Good run but glad it's done. 

AM 11.15 in 1:31:20 (8:11). Just a slow run from my house north on the JRP. Quads are sore from Saturday's run.

AM 10 in 1:20:23 (8:02) from my house.

AM 10.8 in 1:23:45 (7:44) with chad and Matt on the JRP.

AM 10.10 at 8:25 pace. Very slow recovery run. 

AM 10.10 at 8:14 pace from my house. Slow, recovery run.

AM Started at the Orem soccer fields at 5:30 AM.  I was solo today cause everyone was out of town or running Hobble Creek.  Ran 10 miles up/down the canyon.  Hit the 10 mile turnaround at 1:20:00.  Then started a 6 mile tempo.  Splits were:  6:15, 6:14, 6:09, 6:29, 6:16, 6:18.  Cooled down for 4 miles back to the car.  Good run for me.  Best I've felt since the marathon three weeks ago.  The tempo went good.  I was thinking of doing more, but didn't want to press my luck.  Good week and good run.  Overall time was 2:26:51 (7:18).

AM 10 at 8:16 pace from my house.

AM 10 at 8:07 pace from my house.

PM 3.5 easy on the TM.

AM met a big crew on the JRP. Did a three mile tempo from 6-8. Splits were 6:15, 6:02, 6:05. Overall avg for run was 7:01.

AM 10.05 at 7:51 pace with Matt, Scott and mike on the Murdock from matt's house.

AM 8 at 8:23 pace from my house. Tired.

AM 20.25 in 2:21:50 (7:00). Started at 5:30 at Chris' house and ran with Chris, reed, and bill. Did 10 up AF canyon and back. Hit the turnaround just over 1:17:00. Did a tempo for  first 5 miles down the canyon. Didn't get splits but I think I avg between 5:30-5:40. Cooled down back to the house. Good run and felt about a hundred times better than this same run two weeks ago.

PM 5 slow ones on the TM

AM 10.10 at 8:35 pace from my house. Slow run today. My body is feeling the effects of Saturday's run.

AM 10 at 7:50 pace from matts house on the mother loop with Matt, mike, Scott, and Reed. 

AM 10.05 at 7:20 pace on the JRP with the crew. Took yesterday off cause I was pretty tired. 

AM 10.10 at 7:40 pace on the Murdock from matts house with Matt, mike and Trevor.

AM Met at Orem soccer fields.  Got in about .5 before the group arrived.  Did 10 up the canyon (avg about 7:20) and 10 down, with a little bit extra added on.  Pretty much hit every split on the way down between 6:20-6:35, which is exactly where I wanted it today.

Legs have not felt good all week, and that was even with taking Wednesday off and backing off on the mileage.  Hopefully they feel better this week.

AM 10.7 at 8:14 pace from my house.

PM 4.3 easy on the TM

AM 10.3 at 7:55 pace from matts house on the Murdock with Matt, mike and Scott.

AM 18 in 2:21:11 (7:50).  I'm leave on vacation on Friday and I know that getting a long run in on Saturday is going to be difficult, so I tried to get one in this morning.  Woke up at 3:45 (went to bed at 8:30 last night) and started running at 4:00.  Just kept things at a steady state.  Legs didn't have much to give today, so I never really pushed the pace.  Ran to slow to get to 20 miles and eventually just ran out of time.  Went down by Westlake High School and then west.  Came back home and then went down on the farm road for a bit.

AM 10.05 at 7:34 pace on the JRP with a big group.

AM 10.3 at 7:52 pace from matts house with Matt, Mike, reed and Scott. Didn't feel good.

AM 7 in about 59 min up and down the main road in the Kitty Hawk, NC area. Miserably humid.

AM 6 at about 8:14 pace in the other direction on the main road. My body just feels messed up with the humidity.

PM 4.10 in the early afternoon at about 8:14 pace.

AM 2.75 warm up with some strides and then mile repeats with .25 recovery. Splits were 6:09, 6:07, 6:08, 6:05, and then I was going to do a fifth one around 6:20-6:30 but got confused and only did .75 at about 6:22 pace. Best run since I've been here. Soaking wet about five miles into this run. Cooled down until I got to 11.

AM 10.10 at 8:10 pace north and back.

PM 5.35 at 8:15 pace at about 2:00. Last 2.75 with mark.

AM 10.2 at 7:58 pace. Same route as yesterday.

AM 21.5 in just over 2:52:00 (8:02 pace). Went 10 miles north and back. Added a bit at the end. I had to be ultra cautious cause i didn't want to get myself in trouble due to the humidity. I wore my water belt just to be safe. Hit the 10 mile mark at just over 1:23:00. Picked them the pace up on the way back to around 7:30s. Did surprisingly well on the run and could have kept going, but I'm glad I got it done.

AM 10 at 8:36 pace. Body is tired so I just went at the pace that felt comfortable. Went north for five and back.

AM 6.3 at 8:15 pace before packing up and leaving. This is my highest mileage week ever. Hope to bring the miles down a bit next week and get some good workouts in and then start the taper the next week.

AM 10.25 at 8:07 pace from my house.

AM 10.05 at 7:43 pace from matts house with Matt, Scott, and Mike.

AM woke up to go meet the crew to do the workout but the wind scared me away.  Ended up going to the treadmill which didn't sound fun at all. Did 2.65 warmup and then did 1km on/1km off for 10k. The "ons" were between 6:05-6:20 and the "offs" were between 6:35-6:53. Cooled down for 3.35.  Overall it went okay. I don't feel comfortable running below 6:30s on the treadmill. I feel like I'm going to fall off. I feel like I could have done this workout better outside, but at least I got a pretty solid effort in.

AM 10 at 7:43 pace. On the JRP with Matt, Scott and mike. All sorts of stomach problems this morning.

AM 7.5 really slow miles from my house. Stomach was bothering me after about 4 miles and I just felt sore and very tired.

AM Met the crew at Orem soccer fields at 6:30.  Did 9.5 up and then back down.  Did tempo for miles 11-16.75.  Splits were:  5:58, 5:54, 6:07, 5:57, 6:02, 6:00, 6:05 (for .75).  Pretty much avg about 6:00 for the tempo, which I was happy with.  Total was 19 in 2:10:40 (6:53).  Really good run for me.  

Woke up, got ready to run from my house, started running for about a minute and turned back and came home.  Right foot is sore.  It's on the inside just below my ankle.  It hurt bad enough that running sounded miserable.  Now (the evening) it is swollen and still sore.

AM 10.25 at 7:35 pace from matts house on the thanksgiving point loop.

AM 2x3 mile workout with 1 mile rest between. Splits were 6:17, 6:02, 6:13 (6:11 avg) and 6:28, 6:40, 6:35 (6:35 avg). Not a very good workout. I was fine on the first set but then prior to the second I had stomach problems. When I did get going I didn't feel well (dizzy). Route was not entirely flat. On the second set I just tried to keep a decent pace. 

Right foot is giving me some trouble. The part right below the ankle on the inside swells up on me during the day. It's a bit painful when I start running but seems to get a bit better after a few miles. 

AM 10.05 at 7:30 pace on the JRP with Matt and reed. Good run that went by quickly and we kept the pace up pretty good.

AM met at 6:30 at Matt's house with Matt, reed, mike and Chris. Did 6 out and back on the Murdock. Did a two mile pickup from 6.5 to 8.5 with splits of 5:56 and 5:59. Good run. Foot did okay but it has continued to swell up during the day this past week. 

AM 9 at 7:55 pace from my house.

AM met Matt, mike, Nate and reed at AF high school for 2x1 mile workout with 2 lap jog between. Splits were 5:57 and 5:56. They actually felt pretty good and in control. Did 4.9 warmup with strides.

AM 5 at 8:30 pace from my house.

AM 2.15 on the TM cause it was windy and rainy. Did a few strides as well.

Goal for this race was to beat last year's time (2:44:43) and hopefully get into the 2:42:00-2:43:00 range.  I haven't raced a lot this year and every race I have done has been less than spectacular for me, so I didn't have a lot of confidence, but I did put in some solid training since the DesNews marathon and was hopeful to be near what I did last year in this race.  I was nervous, excited, and had doubts I could run as fast as I wanted.

Wind was blowing in the right direction at the start and it was a little chilly, but I was wishing it would be colder.  Saw Ryan Jonson while waiting for the start and it sounded like we had similar goals.  I figured I would see him during the race (me passing him or him passing me).  

Last year's splits in parenthesis

First half 1:23:31 (1:23:37)

Second half 1:20:40 (1:21:06)

Miles 1-7: 6:20, 6:33, 6:03, 6:07, 6:11, 5:57, 5:54 (6:20, 6:23, 6:01, 5:58, 6:04, 5:56, 5:57) Ryan and I lined up right next to each other and little did I know at the time, but we would end up running stride for stride the whole race until the last turn.  Started off and just tried to get into a rythem.  My mile two split scared me a bit, cause I knew I was faster than that last year on that mile.  Tried not to worry too much that my splits were a bit higher than last year and ultimately as we dropped down into Veyo we started to pick things up.  I was doing okay, and Ryan seemed to be just fine as well.  These miles went by fast.

Miles 8-13: 6:52, 6:41, 6:32, 6:52, 6:33, 6:17 (7:05, 6:45, 6:44, 6:56, 6:33, 6:17) One of my goals was to get through this next section a bit quicker than last year.  We started up Veyo and we actually passed quite a few people, which got me a bit nervous.  Got up Veyo and started up the next climbs.  This section actually went by pretty quickly and overall I was still doing pretty good and feeling okay.  Ryan was still right next to me.  He was on the left and I was on the right and that's how it stayed the whole way.  In fact, if I found myself on the left I would purposely get to the right (OCD).  It was now apparent that we were going to be sticking together as long as possible, and up until now it was helping both of us.  Crossed the half mark at 1:23:31, which I knew was about 6-7 seconds faster than last year, but a bit slower than what I was hoping....but I was fine with it.  Started to get a hot and I was dumping water on myself at every aid station now.

Miles 14-20: 6:15, 5:59, 5:52, 6:05, 6:08, 6:28, 6:14 (6:13, 5:57, 5:53, 6:01, 6:03, 6:26, 6:11)  Next up is Snow Canyon, which is one of my favorite parts of the course.  Ryan and I had synced up with 2 other guys at this point in time and would stay that way until the big drops around mile 16 or so, and they slowly gapped up.  I didn't hear anyone close behind us and up ahead were a couple of people, including the lead woman.  It was going down Snow Canyon where my legs started to protest a bit.  We were cruising pretty good, my legs could feel it, and I got a bit scared.  Started up the last big hill on 19 at the Ledges and I think both Ryan and I were struggling a bit.  I was so glad to get to the top. 

Miles 21-26.2: 5:56, 6:19, 6:06, 5:58, 6:11, 6:13, 1:35 (6:00, 6:16, 6:12, 6:13, 6:19, 6:37, 1:23) We get some more good downhill on this stretch and I was pretty pumped to see both of the sub 6 miles, but the race is slowly turning into a fight for me.  Ultimately I was good up until about mile 24, and then I'm really struggling.  This is really where running with Ryan paid off.  We had been fist bumping every mile marker since about mile 20.  I was doing anything to keep up the motivation to keep the pace up.  Around 24 I was vocalizing to Ryan that I was hurting.  He would tell me that he was feeling just as bad, but to keep up.  Around mile 25 Ryan reached back to fist bump, but I was just far enough away I couldn't reach him, but I caught back up.  That last mile was a killer.  We were able to pass a few people in the last mile or so, and as we rounded the last corner Ryan gapped me a bit.  I was so happy to be done and couldn't believe I had kept a pretty decent pace those last two miles.  Ryan finished in 2:44:03.  

Really, my race was very similar to my race last year, except I held things together better at the end.  It was a bummer not to break 2:44:00, but at the time I was just glad to be done.  This is a 32 second PR.  I'm really happy with how it went.  Obviously running with Ryan made a huge difference.  My guess is that I would have been a couple minutes slower had I been running solo.  I'm looking forward to taking a break and letting my body heal.  I owe a lot of credit to Matt, Mike, Scott, Reed, Chris, etc.  Training with them has made all the difference for me, not to mention the fact it is just a lot funner to run with them that it is to run solo.  I think it's becoming apparent that for me to make another breakthrough (crack 2:40:00) I will need to do a few things diffently, but for time being I'm looking forward to some down time.

PM 55 min on the elliptical.  Legs have never recovered better after a marathon, but my right foot has problems.

AM Lifted for a bit and then did some time on the stationary bike and on the elliptical.

AM 7.6 slow ones from my house. Down to willow park and back via the JRP. Probably shouldn't haves one this. Right foot was sore for about a mile and then felt okay. Around 4.25 though the foot got real painful as well as my inner, upper thighs.

PM 3.5 slow miles on TM.

PM 4.25 slow ones on the TM.

AM 8.5 at 8:30 pace. First 5.2 with mark from his house on the standard loop. Then added more solo to get to 8.5.

PM 4.15 on the TM

PM 5 at 8:25 pace from my house down to the JRP and back beginning about 7:00.

AM Statrted at 5:15 from Mark's house and did the standard loop with Mark and Steve.  I added a bit at the end.

PM 4 easy on the TM beginning about 7:00.

PM 4.5 on the TM beginning at 8:30.

PM 5.7 on the TM

AM 9.15 on the TM while watching college game day.

AM 4.15 on the TM.

PM 6.4 on the TM.

PM 6.6 on the TM.

AM 11 on the TM.

AM 4.4 on the TM

PM 7.2 on the TM

AM 7 on the TM

AM 11.4 on the TM

PM 3.1 on the TM

PM 3.25 on the TM

AM 7.10 on the TM.

PM 5.15 on the TM

AM 5.25 on the TM

PM 7 on the TM

AM 11.75 on the TM

PM 3 on the TM

AM 6 on the TM

PM 6.4 on the TM

AM 8.3 on the TM

AM 4.25 on the TM

AM 12 on the TM

PM 5.2 on the TM

AM 9.3 on the TM

AM 9.35 at 8:13 pace outside. Weather wasn't too cold this morning so went outside for the first time in a long time.

AM 4.45 on the TM

AM 12.85 on the TM.

PM 4.15 on the TM.

PM 8.35 on the TM.

AM 5 on the TM

AM 4.75 outside.

AM 5 on the TM

AM 5 on the TM

AM 7.15 on the TM

4.25 on the TM

PM 6.5 slow ones on the TM

AM 13.1 slow ones on the TM.

6.65 on the TM. Haven't felt good all week.