Dare to be great!

Didn't have time for my recovery run yesterday so mixed up todays workout to incorporate some recovery into it.  Mostly slow recovery pace with three miles mixed on of half pace.  Averaged 8:31 for the run. 

Played softball for the company's yearly game.  Our team really sucked and I was in center field so I'll give myself a mile at least running around.

Was on vacation in Capital Reef.  Beautiful run, attempted to warm up with 2, then 10 @ marathon pace, then 2 cool down.  I don't think there is a flat stretch around but got a inspiring run from Capital Reef down to the scenic route 12 and back.  With the hills and wind there was no maintaining a pace, managed to average 8:30 per mile.  Just had fun and enjoyed the downhills.  Then got back and hiked all day with the family and played 18 holes of disc golf at the end of the day.  Lot of time on the legs today.

Six easy miles around the hood with Chet.  Got done around 10pm, easy talking pace.  Didn't draw St George this year, but found out I got a slot in the Wasatch Ragnar Relay.

Ran around the hood again tonight by myself. 

1 mile warm up

1.25 in 7:32 pace

90sec recovery

1 mile in 7:09 pace

90 sec. recovery

.75 miles  in 6:57 pace

1 mile cool down

5.33 total. 

Ran around liberty park on my lunch break. 4.5 total

1st 1.5 7:34 pace

2nd 1.5 7:05 pace

3rd 1.5 7:02 pace

Felt good to be out today, great weather.  Pace felt pretty comfortable. 

Ten miles on the JRP from the iron bridge with Chet, good run, beautiful morning.  Easy pace 8:23 average, last long run before Ogden next week.  Feeling excited, hopefully worked out all the bugs and put in the miles I need before my first marathon.  It feels good knowing come what may I trained hard and pushed myself to get out rain or shine.  Time to take it easy this week.

3 easy laps around liberty park with Blake.  Nice and easy AP probably just less then 8.  Legs are feeling pretty good.

This was my first marathon and learned a lot, I have been training for a few months and have a running background, yet without actually having run one before I had no idea whatI was getting myself into.  I used timing estimators, calculators, training runs, ect.. to try to gage what pace to shoot for.  I set a goal to finish under 3:30 and planned on doing all it took to get there.  My plan from scouring race reports and talking to everyone I could was start out at about a 7:48 pace and try to hold that until mile 18 and the canyon then open up the legs and if they had it float down the canyon, then just push through the last few miles through the city to the finish.  I have fought through pain before and was sure I would be finishing strong with the crowds and my family cheering me on.  At least that was how I envisioned it would be in my mind... here's how it really went. The afrnoon before we got our packets from the expo then wanted to drive the course to see what we would be up against in the morning.  The drive was beautiful and driving up I was getting excited seeing all the downhill or so it seemed on the drive.  We were able to stay in Layton with Chet's brother the night before the race.  Got up early and headed to the bus area.  Got to the staging area on one of the first buses and got to use the port-a-poties a few times before the lines were too crazy.  Then sat by the fires and warmed up before the race.  The temps. were great and was getting excited for a great run.  Didn't get to warm up as much as I wanted and the next thing I knew the we were lined up and were off...I used my garmin for the race and will give my spilts off that

Mile 1- 7:44   Mile 2- 7:45  Mile 3-  7:43   Mile 4-  7:39 here is where I said goodbye to Chet as he was flying, my stomach started talking to me at mile 3 and I thought it might go away but no so around mile five I hit the potty...short and sweet and back on track....

Mile 5-  7:47  Mile 6-  7:44  Mile 7-  7:47 Mile 8-  7:52 Mile 9-  7:42....I was feeling great through here and was enjoying the views and the vibe of the run...Mile 10- 7:54  Mile 11-7:57 Mile 12- 7:51 Mile 13- 7:59  Mile 14.... here is where I caught back up to Chet at the bottom of the hill...the last few miles were good but seemed to be more uphill then not Mile 14 was 7:54 Mile 15-  8:15..first mile over 8 but with the hills felt pretty good about it, in hindsight I would have backed off a bit...Mile 16- 8:00 Mile 17-  8:01 Mile 18- 7:45 here is where I cheered as we turned into the canyon... time to fly...Mile 19-  8:02  Mile 20 8:19...seriously were did all the downhill go it felt more uphill and my legs were starting to feel it pretty bad the wind did not help either...Mile21 8:35 Mile 22-8:40 somewhere in here the 330 pace group passed me and there was nothing I could do to keep up...Mile 23- 9:07 Mile 24 here is where it got "interesting"- 10:36 Mile 25 11:15 Mile 26 -11:41 last .2- 10:35 I have always heard of hitting the wall but until you are there you can not appreciate it... It was all I could do to keep my legs moving and not stop, as soon as I crossed the finished line my legs gave out completly and had to be picked up off the ground and wheeled to the medical tent. I usually finish strong and was sure I would not  be "that guy," but it is what it is and after some fluids and my color came back they released me back to my worried family.  I have a house with too many stairs and my legs are completly trashed.  My  Garmin has a time of 3:40.58, the pictures my wife took have me crossing the finish at 3:42.44, the official time on the site have me at chip 3:42.19 and gun 3:45:58 don't know what to think about that.  Great race, learned alot, and am already strategizing for the next one. Even through the pain I am hooked.... 

The kids were begging me to take them for a run, so we went around the neighborhood once.  I can almost walk normal now since running the Odgen marathon.  Going down the stairs is still painfull.  I have never been this sore in my life...

Jogged to the park with the boys.  Did some cross training, push-ups, sit-ups, pull-ups, core work, and upper body weights.  Tomorrow morning I plan on running again with my wife, ease my legs back into it. 

Nice and easy around the neighborhood with Laurel.  Legs are feeling tons better and next week I will start pushing it a little more.

So my neighbor has been training for his first half marathon.  Come to find out the Capital Half Marathon was cancelled.  I spoke to him at church yesterday and he let me know about it.  I told him to come to my house in the morning and I would run it with him.  I was half joking around but low and behold he showed up this morning ready to run.  I feel like I am coming down with a cold and had a sore throat but threw on my running stuff and make up a course in my head and we were off.  Nice run around the back side of lake mountain and back to the house.  His pace was nice and easy and I kept him hydrated and in good spirits.  I called our wives with one mile to go and they were waiting with signs and a ribbon across the road for him.  I guess I can claim I finished second overall.  I would hate to see all his training go to waste and it felt good to help him out.  My legs are almost healed from the Odgen Marathon and it was nice to put some miles on them again.