Progression Daily

Ran Green Springs with some different groups for the shorter minutes. 4.03 miles

Running to cheer on kids at Cedar Invitational. 2.43 miles 

I'm proud of my efforts today. I focused on being positive and ran solid (pretty easy on a downhill race). Miles 2, 4, and 5 were pretty tough climbs, especially 4. I felt it was only fair to have some steep climbs with all the downhill. I'm glad those miles came early. I was competitive and stayed in the top 8-10 range and chased people down. Then at times I was all alone for miles. I had a lot of internal conversations with myself. When I hit 10 miles "oh shit I still have 16 miles" or at 18 "oh balls I still have 8 miles left."  Then I would reassure myself "you'll be fine just keep rolling." I survived a little longer until my IT bands flared up around mile 21. Maybe I'm not supposed to run races above 20 miles? A part of me wonders how I would've fared on STG's course today with a little less bruising mileage. I want to train for another marathon and lose some weight and I know I can run sub 3. Just need to strengthen the ITs. 

Thoughts I had from today and the Cedar Invite:

-Many runners seem to focus on advantageous courses rather than the effort they will put out on the race. They blame bad races on a bad course. It made me realize I don't want to do that. I want to put out a good effort on any given race and  not worry about courses or times so much. 

-Positivity is something you need to keep spreading around. I had a lot of people talk negatively about this race with the downhill and crazy elevation. Although those are legitimate factors, I didn't worry about it too much and I was much better off for not buying what others were selling. Had I been a little more positive in those last 5 miles I might have been able to pull off a sub 3. However, the pain (undeniably terrible) definitely bogged me down with negative thoughts. 

1. 5:40

2. 8:09  13:49

3. 6:25  20:14

4. 9:18  29:32

5. 7:57  37:29

6. 6:02  43:31

7. 6:02  49:33

8. 6:01  55:34  (miles 6-8, 18:05) 3 miles

9. 6:29  1:02:03 (miles 6-9, 24:34) 4 miles

10. 6:46  1:08:49 (miles 6-10, 31:20) 5 miles

11. 6:29  1:15:18 (miles 6-11, 37:49) 6 miles

12. 6:28  1:21:46 (miles 6-12, 44:17) 7 miles

13. 6:02  1:27:48 (miles 6-13, 50:19) 8 miles

14. 5:56  1:33:44 (miles 6-14, 56:15) 9 miles 

15. 6:30  1:40:14 (miles 6-15, 1:02:45) 10 milles

16. 6:37  1:46:51 (miles 6-16, 1:09:22) 11 miles

17. 6:31  1:53:22 (miles 6-17, 1:15:53) 12 miles

18. 6:43  2:00:05 (miles 6-18, 1:22:36) 13 miles (good looking 13 mile stretch)

19. 7:09  2:07:14

20. 7:08  2:14:22

21. 7:08  2:21:30

22. 7:44  2:29:14

23. 8:10  2:37:24

24. 8:46  2:46:10

25. 9:40  2:55:50

26. 8:46  3:04:36

.23. 1:49 (8:06 pace)  

3:06:33/7:07 mi 

Tested the legs while helping Porter run his workout. The recovery is going well. 2.04 miles 

Ran around and watched kids do their workout on the track. My IT was flaring up. So I'll take it easy on the leg. 4.01 miles 

I ran 1.5 up Green Springs then back down with some pain. Marieta has banned me from running the rest of the week. I'm ok with it, my body needs more time. 3.01 miles 

Ran around a little supporting the teams at Region. We had a good showing. No terrible pain but the body still feels run down. I'll rest through Sunday and test things on Monday. Crashed after I got home from the meet and took a 2 hour nap. 

Ran with the girls into Washington with some pick ups. I felt a little pain/soreness but I am think my body is fine. Good morning for a run. 5.63 miles 

AM- Weights and 15 minutes running. My hamstring feels tight but I'll take some different pain. 2 miles 

PM- Ran around watching our fast varsity crews. I got talking with Adri and Alli about the 200s they had to run at the end. I was more or less invited/challenged to run the 200s with them. It didn't feel too good on my hamstring but everything else felt good. 6.36 miles 

AM- 20 with the girls. 2.87 miles 

PM- 40 with girls down to Sullivan. 4.33 miles

Chuckwalla a little with the girls, the boys, and a lot by myself. I made a bone head mistake and turned around too early trying to ditch the girls and start the run with the boys. I forgot there was a 30 minute time difference (not 15). It worked out ok. I felt pretty good, best post marathon run yet. Then when the varsity boys caught me I realized maybe my legs were still hammered. I had a hard time keeeping up on the uphill. On the downhill I followed Holt and Scottie. Good run with some pain. Weights after with Marieta. 8.53 miles 

Practiced at where it all began today. Mixed in with both varsity crews again. I tried spreading positivity all around (some don't appreciate it). Girls ran well and kept the pack together on some fast paced intervals. I wasn't feeling that great all run, must've been the kim chi. Bentley was struggling to keep up with the lead pack. For some reason he thought "shirtless Decker" would help him run faster. So I popped off the shirt and he ran a little better. Weird kids! I'm excited for State! 9.01 miles 

6.2 with Marieta in Vegas. Then I added on my own. I went over my goal for the week so I think I am recovering ok from the marathon. 10.3 miles 

AM- 20 with the boys. I had a dream that the boys beat Hurricane at State. Let's hope it happens tomorrow! 2.63 miles 

PM- 30 and striders with boys. Excited for tomorrow! 4.78 miles 

AM- Ran a little on my own then 20 with the girls. They are going to race well today!! 3.52 miles 

PM- A mile running around cheering on PV at State! Girls pulled off another win and some of the boys had good races. 1 mile

Sunrise with Trey, Bryan, Jason, and Coleman. We all felt tired. The next couple of days I hope to get some more mileage. 5.07 miles

Suicidal Tendencies with George. He made me climb to some high cliffs. Then we cruised back to the trail because our wives wanted us home. We really pushed for the last 4 miles. It felt good to got that trail again! 10.3 miles 

AM- 25 with the boys. I didn't run Saturday because of a swollen ankle. I hope to get things back on track this week. 3.13 miles

PM- 7X3 minute intervals (vo2, race, cv, race, cv, vo2, vo2). I ran with Level 1 and 2 boys. The boys ended up in the big girls group. I ran well and felt good. I focused on helping Carson finish his vo2 on the 6th interval then vo2 with Coleman on the 7th. I helped some girls along the way. Cold but successful day. The kids are in shape and I need to stay in shape too. I cultivate mass this time of year if I don't stay at it. 8.23 miles 

AM- 15 minutes after getting poisoned at weights. My ankle is still swollen. I don't know if it is a cold thing or what. 2.01 miles 

PM- Snake Tunnel with a swollen ankle. I started out with Jason and Bryan then grouped up with the boys. I decided to leave to see where the girls were. I didn't have any luck finding them. I found the level 1 boys and ran with them on the way back. They were cruising and my ankle didn't want to keep up. 6.52 miles 

I didn't run this morning because of my fat ankle. I figured if it gives me problems then I'd rather have it happen on the afternoon run. Ran dog pound mainly with the girls. Ankle felt ok. I'll keep working on it. Biked bear claw poppy with some deacons. It was decent. 6.01 miles 

AM- Weights and 15. 2.01 miles

 PM- 3 miler with Marieta and 1 extra on my own. 4.01 milesx

AM- 40 with girls into Washington. I ran back with Brooklyn and Adri. Late night Taco Bell prevented me from adding more mileage. 4.57 miles 

PM- Halloween run with the team. I dressed as Tyler Hansen. It was good with the exception of some people talking politics. 2.81 miles 

Ran on T-Bone for a couple of minutes then met up with the team and ran up Turkey Farm. I started with the boys then backed off to Isaac then to some girls. I ran back down with Bryan and other level 1s. Bryan and I ran 6:30 pace for 15 minute tempo. I added a mile looking for my dad on a bike trail. No luck and my ankle is now swollen again. 10.77 miles