Maybe I'll Blog, Maybe I Won't

Longer run today.  Pushed the pace again.  Didn't come quite as easily as yesterday, but it still felt very good.  I actually took the first 4-5 miles pretty relaxed, then put the hammer down for the remaining 8-9.  This week I'm going to try and get some good tempo in while cutting back a smidge on the miles, then I'm going to have a BIG week next week during spring break (NO SCHOOL!!!).

1:30:24 (6:46/mi.)

Short easy run today.  

50:41 (7:02/mi.)

Felt lethargic and sluggish today.  The faster pace I've been running all week must now be catching up.  Took it easier and shorter than planned, but that's ok.

1:18:30 (7:16/mi.)

Felt better today.  Another fairly fast run, but not killing myself.  Ran in the sunshine with only a long sleeve shirt and gloves for winter gear.  It was actually fairly nice today.

1:02:02 (6:44/mi.)

Long run.  2nd 20 miler in as many weeks.  I actually felt much better this week than last.  Pace was slower, but the run was much more difficult.  My place to the Temple, Canyon Road/canal, First Dam, BST (which was a horrible mess--sloppy snow, plus someone drove a track hoe over it, making it very rough), Green Canyon to the Yurt and a little past (absolutely perfect for running--as perfect as BST was not) and back the same way, then around the block at the end to make an even 20.  Felt very good the whole time.  Even managed sub-7:00 pace for the last 3-4 miles which is a great sign (usually I'm dead at that point).

2:51:41 (8:35/mi.)

Going to try for 80 this week.  Todays run was tired and felt sluggish.  Tried to take it easy, but I probably could have gone slower.  Hopefully tomorrow is better.

1:26:02 (7:08/mi.)

Green Canyon again.  Only meant to go 15 today, but ended up going an extra mile because I was only half a mile from the Yurt when my turnaround point came.  It snowed pretty heavy last night, so the snow was not very firm (hence the slow pace), but the guy was out grooming the trail and had already made a couple of passes.  I passed him at the bottom while he was getting ready to make another run, but then he caught me in about a mile and I just followed him almost all the way up.  It was nice because not only was I getting the nice groomed trail (though still soft) but it gave me something to chase.  We just chugged right on up the canyon at about 8-9 minute miles.  

2:14:04 (8:22/mi.)

North Logan/Hyde Park.  Muscles were very tired, but after a couple of miles of warmup it didn't feel too bad.  Took it easy.  Gorgeous day.  Sunny and 40 F.  Grass is actually starting to grow.  

1:12:46 (7:13/mi.)

Deer Fence.  Trail was a mess.  Slush and slop the whole way.  But I slogged through it and thoroughly enjoyed the mud and goop because it was 55 F and sunny and I was running with no shirt.  :)

1:51:15 (8:08/mi.)

Easy run.  Weather was nice and sunny again, although slightly cooler than yesterday.  Spring is in the air!

58:35 (7:09/mi.)

Long run out to Smithfield as far as the first part of the Canyon Road.  I've never run out there before, so it was nice to cover some new territory.  Started out very slow and tired, but felt more relaxed and energetic as it went on (outside of the usual attrition of a long run).  I think my recovery and resilience to long runs is getting better.  I was laying down 6:30-6:40 pace on level ground for most of the last half of the run without all that much effort.  I hit 21 miles going at 6:00/mi. on the dot.  Last long run for a couple of weeks.  Next week will hit some speed work while backing off the mileage, then full taper the week following until SHM on the 26th.  Looking forward to a solid tuneup race that weekend.

2:31:04 (7:07/mi.)

Easy run.  Short, not much time.  Also, a PiK as part of the run.

31:08 (6:55/mi.)

1:23:57 (6:58/mi.)

Warmup, followed by 4x800m, followed by cooldown.

Splits:

2:34

2:32

2:33

2:32

Felt very good!  800s came easily.

Accidentally stopped my Garmin after the halfway point, so no time available.

BST in the rain.  Very enjoyable.

Did a "10k" that was really a 9k this morning for fun and as a tempo run.  Uneventful, and was able to maintain my goal average pace of 5:40.  Extrapolated out to a full 10k this would have been a nice little PR for a non-aided course.  Kinda fun, and it was for a good cause (paying a baby's hospital bills) so it was a good morning.  3 miles before and after.

BST

Didn't get a run in today.  Traveling and going to classes all day.

Woke up bright and early at 6 AM to get ready for the race.  Ate a banana and a slice of bread along with drinking some of my Revive/Emergen-C mix.  Drove down to the start with a half hour before the race.  The race was very small--only about 100 runners give or take, and it didn't look like I would have too much competition other than Steve Hooper and a couple of the other SGRC guys.  The course was an out-and-back, going through the Hurricane Fields, making a large swing around Sand Hollow Reservoir, with a short section through a golf course community and then back the same way.

The gun went off, and away we went.  I wasn't sure how fit I was so I took off pretty easy, but still quickly built a little gap on Steve within the first mile.  I could still hear them talking behind me, but I didn't think they were racing that hard so I just settled into a nice relaxed tempo for the long haul.  My family was able to watch this race in its entirety, which was nice, and they were at many spots along the course. 

I did the same thing this race as TOU last year...only worrying about 5-mile splits.  My goal going into the race was 2:45.  The first 3 miles were expectedly slow, but I must have picked it up quite a bit because I was right on for my 5-mile split. 

Up until this point, the course was almost all completely flat through the Hurricane Fields with only one small hill, but shortly after the 5-mile mark the course climbs a long ridge before it drops steeply into the Sand Hollow basin.  This is one of the most beautiful portions of the course, and although the grade was mildly difficult I enjoyed this part.  These were my old stomping grounds through my stint in high school XC and track.  I lost some time on this section, but gained it all back and then some dropping into Sand Hollow down the hill that apparently has been named "Nemesis."  I must have been going faster than I thought, because I came across the 10 mile mark 3 minutes faster than my goal pace.  I was pleased at this, though, knowing the road back would be more difficult.  I was glad to have a little cushion.

The next 5 miles were more difficult, with rolling hills and several turns to take away momentum.  But I came across the half about 2 minutes ahead of pace at 1:19 and some change.  I forgot to look at my split for 15 miles, but I expect it was similarly ahead of pace. 

After this point, I settled in for the most difficult section of the course:  climbing back up out of Sand Hollow.  I was already beginning to feel the fatigue, but I was able to work through it and lay down some good solid miles before arriving at the base of Nemesis at mile 18.  This hill was a beast.  It climbs about 250 feet in just 0.7 miles.  Nothing compared to some of the stuff you face at races like Logan Peak, but at road-marathon pace and at mile 18 it presents a significant challenge.  After climbing hard for 100 meters or so, I decided the best plan of attack was just to last through it, going as slow as necessary, and worry about going fast again once I got to the top.  This worked nicely, and I was able to get a good tempo going again once the course turned downhill again.  The long downhill was very welcome and I was able to really put the hammer down on these miles.  I came across the 20 mile mark with a nice 4 minute cushion. 

Immediately after the 20 mile mark, the course makes a final descent with the rest being level with only one short up-and-down hill at Angel Heights.  I wanted to just get through this section as fast as possible and get as far as possible before my tired legs gave out.  I kept waiting for that moment to happen, but other than a couple of lapses it never really came.  I was tired, but still had plenty of energy and spring in my legs to maintain a competitive pace.  There started to be some people cheering me on during the last mile and I really pounded it hard to the finish.  Finished in 2:41:22 in first place. 

My first marathon win!  The field was small, and not all that competitive, but I was very happy with that time and the win.  I expected to struggle to clear 2:45 on this challenging of a course, so I was very happy to get a time that was only 3 minutes and some change off a PR.  The race was very well run for an inaugural running with only a few minor glitches.  The race director came up to me after the finish and asked how I liked it and if I had any suggestions.  I told him a couple of small things, but overall I was very impressed with how smoothly it was run.  The only big problem was the weather, which was very rainy for most of the runners--but of course that was outside of his control.  The weather was actually very nice for 24 miles of the race.  A tad chilly, but overcast and really not that bad.  Overall it was a very enjoyable race, and it was also a nice excuse to come down and enjoy the warmer weather and time with family.

No run today. I actually feel really good for the most part, but my legs are generally very tired, so I see no need to jump back in immediately.  Will very likely run tomorrow.  Right knee MCL is sore, but I think it's more from the 12 hours I spent driving this weekend than from running.  Will keep an eye on it.

Easy run with a couple of my running Patawan friends.  Just something to get my legs going at more than a walk.  Will probably go on a real run tomorrow.  Knee still has twinges, but not when running so I think it's ok for now.

Easy run.  Legs are very tired, but no problem spots.  Just generally tired.  Knee issue is still there, but it only hurts when I walk, specifically downhill.  No pain at all when running.  I'm pretty sure it's not running related, and it's not affecting my running, so I'm not going to worry about it.

No watch.  Not running with time this week.  Just relaxing.  Still pretty tired today, but not too bad.  Getting more spry as the days go by.  Should be back to normalish by next week.