Justin Park

A.M. - Can sum today's run up as an attempted (and failed) Scott Keate TM workout (got about 40%) which ended up being pretty random:

All flat:
5 minutes @ 9.5 mph
5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
Next set would have been 5 and 5 mins same speed. Then would have tapered back down: 4-4, 3-3, etc. Got about 40 seconds in the 5 minute fast block and bailed. Just didn't have it today...
10 mins @ 10.0
10 mins @ 10.5
5 mins @ 11.0
1 min @ 11.5
4 mins @ 10.0

I haven't tried this since Sept 2012. I would like to be able to hit the whole thing soon. I think it provides good speed stimulus. Will probably try and give it a go next week (Fri). The 12.0 intervals feel very hot to me right now, especially the first couple (then the speed feels a little more comfortable, you've just got to hold it longer).

Energy has felt a bit on the low side the last couple of days. Not exactly sure why. Sleeping has been relatively good and regular. Work/other facets of life haven't been too stressful. I've been getting the running miles and time on the bike that I'm wanting. Maybe just a little worn down. Maybe some residual from the recent racing. I guess its just part of the ups and downs of training.

A.M. - 3 times up and down the 9-mile route. Lots of folks out running, walking, and biking in the beautiful weather. I saw the "Gateway to LaCaille" 7k runners doing there thing.

P.M. - Fritz, you called it.... Same ride as last week; double canyon, Big Cottonwood/Guardsman and Little Cottonwood (~65 miles). Felt good. Weather/temps were awesome. Worst part of the ride was coming down LCC. I was cooking pretty good when I came to the big descent by Tanner's Flat. They've been doing some road work and the shoulder of the road (and well into the road past the white line) is all jacked-up and uneven. There's some loose gravel/sand too. I lost traction and went of the road. Dang near turfed it. Very glad I didn't.

Feeling pretty confident heading into the Ultimate Challenge next week. My longest ride has only been 65 (2 of them), but I feel like I've been getting good quality from hitting the canyons. I would be nice if some of the benefits of the cycling work could translate to my running. We'll see.

A.M. - 60 minutes on the gym TM:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines: 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0, and 5 mins @ 3.5 (felt quite challenging today)
2.5 mins @ 10.0, flat
17.5 mins @ 10.5, flat
5 mins @ 11.0, flat
5 mins alternating 1 min each @ 11.5, 10.0, 11.5, 10.0, and 11.5.

This effort was about all I had today (maybe some residual from Saturday). I'd like to build to the point were I can hold the 11.0 and 11.5 sections longer (on this work-out with the progressive incline the first half).

Knock on wood, I'm super grateful that my body feels good right now (and has pretty much the whole summer). Really no twinges, etc. to speak of. I'd sacrifice a bit of fitness any day to be in this state. When you're in the middle of them, its very easy to take for granted these extended periods of being injury free. Again, knock on wood. I hope the body can stay in one piece for another couple of months (at least).

Weather forecast for the afternoon looks kind of grim for the Wasatch Front (i.e. rain). Would really like to be able to squeeze in a ride. If I'm able to, there's a very good chance it'll be a wet one.

Boost

P.M. - WET Millcreek ride (~40 miles). I was pleasantly surprised when I left work in the afternoon... The sky was a little cloudy, but mostly clear. I thought I might get lucky. First part of the ride was dry and calm, but from the second I started the ascent up the canyon, it got darker and darker. Rain began to fall, lightly at first. By 2/3rds the way up the canyon, it was pouring down hard. People were driving out of the canyon probably thinking how crazy I was for continuing to go up. The going up part was actually fun. Coming down sucked though. The rain had largely subsided by that point, but it was COLD! and I had to go real slow because of the slick roads. All in all, ended up being a pretty uncomfortable ride. Oh well, I suspected that it would be. Just glad to get one in.

A.M. - Standard 15-mile medium long run. Easy pace. Nice morning.

Hoka Bondi 3

A.M. - 60 minutes on the TM. Similar progression run as last Wednesday, but hit the last 15 mins @ 11.5 versus 5 mins last week. Felt pretty good. All flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
25 mins @ 11.0
15 mins @ 11.5

Boost

P.M. - Big Cottonwood ride to Brighton and back (~40 miles). Good ride.

A.M. - 15-miler. Reverse triangle.

Bondi 3

P.M. - Mountain biking. 2 times up and down the Little Cottonwood Trail.

A.M. - Long story short I slept through my normal wake up time and had to abbreviate the length of my run. Did 45 mins instead of 60 mins. Abbreviated S Keate TM, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
5 mins @ 12.0, 5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0, 1 min @ 10.5, 1 min @ 11.5, 1 min @ 12.0 (toyed with the idea of doing the full last 5 mins @ 12.0, but mentally I was done).

Boost

Shorter time and distance than I normally would have hoped for, but good news is I got a solid 8 hours of sleep and got a little speed work in; 17 total mins @ 12.0 pace.

Won't run tomorrow because of the Ultimate Challenge ride which starts early in the morning. Super excited for it. The bike is tuned up and has the new Enve wheels on it now... Can't wait to try 'em out!

Ultimate Challenge ride - 2014

Unfortunately I don't have time now to expound on this event, but let me just say it was awesome. This is the third year in a row that I've done it and this was probably the funnest time and my best go at it. Super fun. The new wheels are sweet!! Climbs were tough, but I felt strong and well prepared and tackled them just fine. I think the double canyon rides I've been doing the past few weeks paid dividends on this ride. Total time was 6:50 including 4 stops (with a length 20-25 min one in Park City trying to wait for a buddy to recover). 110 miles; ~12.5K elevation gain.

No run today.

~2 mile walk from my place up to and around Granite Park and back.

A.M. - 60 minutes on the gym TM. Was interested to see how today was going to feel after the big ride Saturday, but no running since Friday morning. A little residue fatigue, but the legs felt pretty solid:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0, and 5 mins @ 3.5 (felt on the better side of average on this section of the workout).
2.5 mins @ 10.0, flat
7.5 mins @ 10.5, flat
17 mins @ 11.0, flat
3 mins @ 11.5, flat

Slightly more intense than last week's go at this one. Felt pretty good which I guess is to be expected after not having done a normal long run on Saturday. Still want to work toward holding the 11.5 section longer.

Boost

The next couple days are our big push for monthend close, so I'm not sure what to expect yet for riding this week.

A.M. - 15 miles. Lucky to get out this morning after a really late night.

Hoka

P.M. - ~40 mile ride to the firehouse halfway up Emigration Canyon. First half was pretty much dry. Coming home was real wet. I knew it would be. Needed to get the ride in though.

A.M. - 60 minutes on the treadmill, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
25 mins @ 11.0
15 mins @ 11.5

Felt good. I'm sure that had I done a harder canyon ride last night, this effort would have been more difficult. The canyon rides, though good and I love them, tend to take their toll on my running the next morning. So I usually like to have my easy runs the mornings after I ride. I think the easy Emigration ride yesterday was just right given today's TM workout.

Easy runs on tap for tomorrow and Friday. Hopefully feel good for Hobble on Saturday.

Boost

P.M. - Millcreek ride (~40 miles). Based on the weather forecasts, I was dreading this afternoon's riding fearing a repeat of Tuesday's rain ride. But it actually turned out to be an awesome afternoon for a ride: a little overcast at first, cool. Cycling legs didn't have a lot of spunk (maybe some lingering residual from Saturday), but still a good steady ride.

A.M. - 9 easy miles. Looking forward to Hobble on Saturday.

A.M. - Short easy treadmill run:

5 minutes @ 9.0 mph, flat
10 mins @ 9.5, flat
10 mins @ 10.0, flat
3.5 mins @ 10.5, flat
1.5 mins with 30 seconds each at 11.0, 11.5, and 12.0
5 mins @ 9.5, flat

Hobble Creek Half Marathon - 2014

Hopefully I will come back and reflect a little more on this later. In a nutshell, it was a pretty good race for me. Not terrific, but pretty good. I'm happy with it. My best half of the year which should be expected this late in the season after what I feel has been a pretty consistent block of summer training. I felt good, but not fantastic. Overall, I think its my third best half marathon time behind two faster performances in 2012. It was about 52 seconnds slower than my 2012 Hobble time (my PR). I guess its hard to be super excited about a race like this when in the back of your mind you think that a PR could have possibly been in the cards. Oh well.

Fun morning. Lots of solid races run, including Brett Hales (1:03!), Jason Holt (1:06), Matt Poulsen (1:08), Mike Nelson (1:08), and several others. I finished 7th overall. Felt good and was picking off people through about mile 10. Was closing the gap on Mike until about then, but just couldn't muster any pursuit speed to bridge the last 30 seconds.

Did about 3.5 miles of cooldown with Mike, Matt, Reed, Jason, and Jeff. Then ~4.5 more on my own.

Spent serveral hours boating with the family at a busy East Canyon Reservoir. Very fun time well spent. Because of everyone's schedules, I didn't have the time to bike up to the lake (as I would have preferred to), but was able to get 50 miles riding back home from the lake afterwards. It was the first time I had ridden up Big Mountain coming from the north. Good hill. Overall not as hard going that direction compared to coming from the south, but still a quality ride with a fair amount of climbing. The hours in the heat in the boat compensated for the easier course :)

Finished off the day with a quick trimming of the lawn and a good sports massage.

A.M. - 60+ minutes relatively easy on the TM:

10 minutes @ 9.5 mph, flat
20 mins @ 10.0, flat
30 mins @ 10.0, with 5 mins each @ inclines of 0.5, 1.0, 2.0, 2.5, and 3.0.
+ a couple more seconds @ 10.0 flat to make it a round 10 miles.

I think the effort was just right for today coming off of Saturday's race. Yesterday, my body felt a little more thrashed than usual for a Sunday. It normally feels somewhat that way on Sundays (it seems to know Sunday is a rest day), but yesterday it seemed particularly sore/tired. Not sure if that's mostly from the race (probably) or the deep sports massage Saturday night. Anyways, wasn't sure how I'd feel for this morning's run. Felt surprisingly good though when I got up. Amazing what even 6 1/2 hours of good sleep can do.

Boost

P.M. - Millcreek ride (~40 miles). Great weather and felt good.

A.M. - 15 mile route, normal direction, plus one because I can and wanted to mix it up.

Hoka

A.M. - 60 minute progression run on the TM, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
5 mins @ 10.5
27.5 mins @ 11.0
17.5 mins @ 11.5
Hit 10.9 miles as the belt was slowing down.

Happy with this. It felt challenging but good.

Boost

P.M. - Millcreek ride (~40 miles). My original plan was to do Big Cottonwood today, but the rain storms were concentrated in the south end of the valley (including Big and Little Cottonwoods). The weather north of about 7200 was fine. So I ventured up Millcreek again (2nd time this week). Good choice in retrospect. Had a fair amount of headwind coming come and was basically riding toward/into a lightning storm. Was raining and blowing good by the time I got home, but fortunately most of the ride was dry and pleasant.

A.M. - 15-mile route in reverse direction. First time I have done the full course in reverse. Nice and easy.

Hoka

P.M. - Mountain biking. Two times up and down the LCC trail. Have really enjoyed mixing the mountain bike rides into the cycling training. Its fun and feels good to be immersed in nature.

A.M. - Scott Keate TM workout. 60 minutes, all flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
5 mins @ 12.0, 5 mins @ 10.0
4 mins @ 12.0, 4 mins @ 10.0
3 mins @ 12.0, 3 mins @ 10.0
2 mins @ 12.0, 2 mins @ 10.0
1 min @ 12.0, 1 min @ 10.0

Finally stuck it.

Boost

 

A.M. - Slow and easy 2.5 times up the 9-mile route. It was raining early so I slept in and didn't start until around 8:30. Temperatures were great. The Little Cottonwood Half Marathon was happening down through my neighborhood.

P.M. - Ride to Guardsman Pass (~50 mile). Still probably my favorite summer afternoon Saturday ride. Felt a little lazy not doing LCC afterwards, but I've got to be a little prudent with Pocatello coming up next week. Finished the day off with a sports massage.

Strolled Brody to church. Walk around the block with the kids after lunch. Mid-afternoon solo 3 mile walk up to Granite Park and around the neighborhood.

A.M. - 60 minutes on the TM:

5 minutes @ 9.5 mph, flat
5 mins @ 10.0, flat
20 mins @ 10.0 with progressive inclines; 3 mins each @ 1.0, 1.5, 2.0, 2.5, 3.0, and 5 mins @ 3.5
2.5 mins @ 10.0, flat
7.5 mins @ 10.5, flat
10 mins @ 11.0, flat
10 mins @ 11.5, flat

Boost

P.M. - Millcreek ride (~40 miles). Beautiful afternoon for a ride, windy in parts. Felt good. I've really got to find out how to get started on these afternoon rides earlier. Daylight is fading fast.

A.M. - 12 miles easy. Felt good.

Hoka Bondi 3

P.M. - Took the kids for a walk around the block after dinner. Then dropped them off and walked a little more. 2 miles total.

A.M. - 60 minutes on the TM, flat:

5 minutes @ 9.5 mph
5 mins @ 10.0
10 mins @ 10.5
25 mins @ 11.0
10 mins @ 11.5
5 mins @ 10.0

Very similar to the TM progression runs that I've been doing the past several Wednesdays. Felt good when I woke up and when I was warming up, but the run felt more labored than it has in a while. Not sure why. I guess you just have those days. Was peeved that I didn't hold the last 5 at 11.5. Wish I had those minutes back, but I was done after 10 mins at that pace today. Oh well, maybe a good thing with the race coming up. Going to try not to worry about it.

Planning on an easier ride this afternoon (if this never-ending dang monsoon weather cooperates). Then easier runs tomorrow morning and Friday morning.

P.M. - Relatively easy ride to half way up Emigration (to the fire station) and back (~40 miles). Weather was great. However, I did have a 'mishap' though. Kind of a half-crash of sorts.... On the way back home, I had been riding with some dude who had been coming down the canyon the same time I was. We were going over the walkway that goes over Parley's. I was went in front and started going down the path right before it does the 180-switch-back. I was going faster than I should have and was trying to peddle through the turn. My left peddle caught the ground and it immediately popped my left foot out of the peddle. I jarred to the right, but somehow stayed upright and got my foot out of the peddle too. Got both feet on the ground and slide across the path into the brush nearly hitting the fence. It all happened so fast. Amazing that I didn't lay the bike down. Super glad I didn't. However, my left leg and right thigh got scrapped-up in a few places (rasberries). No sure how because my body never made contact with the ground, but it must have just been the way I got knocked against the bike trying to stay up. The wounds aren't bad. I'm real lucky it didn't end up uglier.

I've been debating whether I need to invest in some new cleats before Lotoja. The ones I have are only a year old, but they were out from clicking in and out of the peddles and walking on the ground. Mine were in pretty good shape until this little mishap. Now they are pretty messed up and its clear I'll need to replace them. Fortunately, they're a relatively cheap replacement item compared to most other bike components.

A.M. - 9 miles easy.

A.M. - 3.5 miles easy, easy on the TM, all flat:

10 minutes @ 8.0 mph
5 mins @ 8.5
10 mins @ 9.0

Hopefully tomorrow goes well. Even though SGM is the focus and I didn't do a serious taper for this race, I'd still like to have a decent day tomorrow in Poky. We'll see! I've been pleased with how things have been going this year. I'm not quite up to my 2012 fitness level, but my workouts/routines have been very similar. I'm just super grateful to be injury-free and running consistently this year. We are so blessed to have healthy bodies and to do what we do.

On a less chipper note, one of the regular dudes at my gym had a coronary this morning in the locker room. I saw them administering CPR. Older gentleman, 60's ish, but he was lean and seemingly healthy. The first responders got there fast a got him to the hospital. But I heard they didn't have him breathing by the time they took him out. A lot of folks were upset. Not sure if he made it. My heart goes out to the family. It can happen to anyone.

2014 Pocatello Marathon

Good race. Had fun. I’m happy with the way things turned out. Ended up with a 2:28 time which honestly about where I expected to be based on how I feel about my fitness, training, and race results this year.

This is a cool little race. The Pocatello folks are super, super nice. The race director (Mike) and his team do a great job with the organization. There are only maybe 400 participants that do the full marathon. This race first came up on my radar a few years ago when I was looking for a ‘tune-up’ marathon that was about 5-6 weeks prior to St. George. I ran it in 2011 (2:31) and 2012 (2:26) with good results in the following St. George marathons.

Main goal was to use this as a rehearsal of sorts for St George, which is in 5 weeks. I didn't really do a normal marathon taper, but I still wanted to run it fast and well. Based on my training and recent half times, I had to be honest with myself and acknowledge that I'm not in PR shape. So mostly likely no repeat of 2012's 2:26 in Pocatello. But sub 2:30 was definitely possible. So goal was to run hard and try and end up somewhere between 2:26 and 2:30. Also, since this is such a small profile race, I expected to win. Of course, that always depends on who shows up. But since I was bringing my family up, it would be good to get the win for them. I've won this twice before ('11 and '12).

I made the trip with my wife, 2 kids, mom and dad, and my 6 year old nephew. We all piled in my dad’s Tahoe and were on the road to Poky about 3:30. The kids were wild (and stress-inducing) the whole way up, but we made it there with just one stop. Went straight to the expo and I had the chance to visit with Jeff Shadley (class-act man) and meet his family.

Then went and checked in at the hotel just down the street. We got two adjoining rooms which worked out well. I didn’t like the fact that our room numbers were 233 and 235 and was tempted to ask to move down a few rooms. After dinner, my dad and I went and drove the second half of the course to give me a refresher and to scope-out the points where he’d be meeting up with me in the morning to provide fluid and Gu.

Similar to 2012, the plan was to carry 2 Gu’s in my shorts. I’d take the first one about mile 8. Then take a race provided Cliff Shot at mile 12. Have my dad meet me at about mile 15 with a bottle of EFS and Gu, and then again with the same at mile 19. Then take a final gel (race-provided) at mile 23. I’d have the second Gu in my shorts for insurance. I’d also try and take PowerAde at most aid stations.

Got to bed around 10:45 and, as is typical for me the night before most marathons, I had a pretty restless, mostly sleepless night. Got up at 4:30, got ready, and ate a couple packets of maple oatmeal with almond milk and peanut butter. My dad drove me up the street to the bus pickup by 5:15. The buses were the nice plush touring ones. Loaded right on and sat right next to Jeff. Bus ride to the start didn’t take long at all. I asked Jeff is he knew of anyone else fast who was running. He mentioned one guy whose name I couldn’t remember at the time, but said that he was capable of low 2:30’s but also had a history of blowing up sometimes.

Had just enough time to hit the potties a couple times, do a quick warmup with Jeff, stretch, and get ready for the 6:15 start. Made my way to the start line and saw a few fit guys who looked serious. Did the national anthem and it was time to roll…

The first half of the course is very fast. About 1,400 feet of descent with only about a half mile of slight incline during the 7^th and 8^th miles. The second half of the course is much more challenging with rollers and only a little bit of net descent. Definitely a positive split course. I’d need to get off to a good start and bank time, but not burn the legs up before the second half.

The gun went off and we started into the darkness. After the first 100 yards, the course does a quick left and then right turn putting you onto the main canyon road. I had pulled into the lead by that point and was cooking at a smooth pace. I could hear a least one set of breathing and footsteps not far behind me. I suspected it was Jeff. Went through the first mile at 5:16. A little fast, but I quickly settled down and found a rhythm.

During the second mile, the breathing and footsteps seemed to be getting closer. I knew Jeff was gunning for a 1:16-1:18 first half, so I was doubtful that it was him trying to move up on me. I just kept my pace and was content to let whoever it was continue to move up toward me. I figured it was either the fast guy Jeff was talking about on the bus, or some inexperienced young kid who was trying to be a hot shot early in the race. Went through the 2^nd mile in 5:24. Good. I was aiming to be high 5:20’s for most of the first half.

Around the 2^nd mile mark the dude pulled up to the left of me and we exchanged quick pleasantries. He was wearing a visor and Kinvaras. His name was Mike Anderson, though I didn’t get his name at the time. I asked him what he was shooting for and he said sub-2:30. He seemed content to settle into my pace. He strides seemed shorter and quicker than mine. I figured it wouldn’t take me to assess whether this guy was for real.

We ran shoulder to shoulder ticking off another set of 5:24’s for miles 3 and 4. Okay this guys is for real. I was feeling pretty good and light on my feet and he didn’t seem to be working very hard. I could tell that he was running to my pace. But had he not been there, I suspect my splits would have been a few seconds slower. I thought to myself, this is good. At least I’ll have someone to push me this year (which was not the case when I ran this race in ’11 and ’12).

Mile 5 has maybe a touch more decent and we hit a 5:22. I’m feeling good and not overworking, but I wanted to slow it back a touch.

Mile 6 comes in at 5:27. Just right. Mike is still matching me stride for stride.

Half way through the 7^th mile, the road comes to a tee. The course takes a left turn and puts you on a slight incline. You have to be careful here. After 6.5 miles of steady descent, you get a little reality check and need to make sure you adjust effort accordingly for the change in gradient. The course goes up about a half a mile before you’re required to make a 180-degree turn and start heading back down. Mile 7 ticks in at 5:28 about 100 yards before the turn-around. Good. The effort didn’t feel hard.

Now the 180-turn and back down the canyon. It’s not long before we see 3^rd place (Jason Howe) and 4^th (Jeff) running up toward the turnaround. Mike and I are still moving shoulder to shoulder. Mile 8 is 5:31. Not bad considering the turn. There is an aid station shortly after the marker and I take my first Gu and get down a little liquid.

After the station, I get a couple steps up on Mike, but before long, he gets back up to and then quickly puts a couple steps on me. Then, I must have had a slow moment because he starts putting more space between us…Then more space. By the 9 mile mark he’s up on me 75-100 yards. Mile 9 is 5:30. Really? A little concerning because I seem to have slowed a bit and Mike is started to pull away in serious fashion. I feel okay, but not tremendous. I know that this same mile two years ago was faster. I want to bank a few more sub-5:30’s at least to the bottom of the canyon.

Mile 10 is a quick 5:14, I felt better during this mile than I did during 9, but Mike is still putting distance between us, and big time. Man, he’s cooking! I was thinking to myself.

I feel pretty good during miles 11 and 12 (5:25 and 5:15), but Mike is making me look silly and is still building his lead. He’s still in my sight though. I was thinking to myself, he is either having a great day and this race is going to be his if he continues this momentum, or he’s going to burn-up in the second half.

Right about the 12-mile mark, the course turns left and puts you on a pretty serious climb for about 200-300 yards. Right before the turn, there were volunteers handing-out gels and I grabbed one. The incline felt like it killed my momentum. There’s an aid station at the top of the hill right before you turn right onto a straight downhill section for the last 1+ out of the canyon. I struggle a little to get back on pace I can see Mike way up in the distance. He’s looking very strong. I notice that my stomach is off a little. Shoot, I really don’t want to have to stop. It’s not bad yet, but it could easily become a problem. I try to put it to the back of my mind.

I hit mile 13 in 5:42. Shoot! But it’s slower mostly because of the climb section. Soon, we come up on the half marathon start line (the half marathon hasn’t started yet). I see Bill Hiatt and the race director. The half marathoner’s are cheering. I go through the half around 1:11:30’ish. Not bad. In fact, I was pretty sure that it was faster than may half split from 2 years ago. Okay, 2:30 should be possible if things don’t totally go bad. However, I knew I wasn’t feeling as good this time around.

Mile 14 flattens out. I run past a few more buses still bringing runners to the start of the half. Mile 14 is 5:30. Felt better than 13, but let’s see how I can hold things together over the next 3-4 miles; the serious part of the rollers. That will be the test. Mike is at least 500 yards up on me and still looking great. I’m beginning to think this is going to be his race.

I’m looking forward to seeing my dad just after 15. I spot the Tahoe up in the distance right at the expected rendezvous point. Mile 15 checks in at 5:41. Not terrible, but not great. I have a smooth exchange of the EFS bottle with my dad. As I go past, I say to my dad, “that guy’s fast.” I wash down a swig and decide to take the Gu this time (in ’12 I didn’t need it).

Miles 16 and 17 are kind of tough. This is probably the low point of the race for me. I’m not feeling that great. Mike has a big lead, but is still in sight. I can ‘feel’ my quads. I probably pushed it a little harder than I should have during the first part of the race. Mile 16 ends of being 5:52 and 17 is 6:01, which was really discouraging. The sun is out and I could feel it. Fortunately, it was to our backs. I was just trying to focus on keeping it steady. Keep the legs moving. I had to push back those negative thoughts telling me this could be the beginning of the end and that this might end up being a bad race.

The worst of the rollers is done by 18. You start on a gradual descent the next couple miles. Slowly I started feeling a little more life come back into my legs. I notice that Mike doesn’t seem quite as far up on me as he seemed to be before. Is he cracking? Mile 18 is 5:42. At least better than 17.

Mile 19 feels even better. A little more speed is happening out of the legs. The gap on Mike is definitely shrinking. My mood is much more chipper than it was just a couple miles back. I’m pretty sure I can catch him, eventually. I come through mile 19 feeling strong and make another exchange with my dad for more EFS and Gu. “I’m going to catch this guy!” I tell my dad. I had to make a deliberate effort to omit the word “try” from that statement. It was a good move for my spirits. Mile 19 ticks in at 5:32. Good!

We’re running parallel to some train tracks. I hear a locomotive coming up from behind. It toots its horn then comes up from behind. I try to envision it pulling me toward Mike. The gap to Mike still seems to be shrinking, but at a slower rate than it did during the previous 2 miles. Mile 20 is 5:49. Feeling okay. This should have been faster though.

More of the same for mile 21. Feisty Mike not letting me catch him yet. I know there is a hill coming up as you pass under the freeway. It’ll be interesting to see how he handles that I think to myself.

As we approach the freeway, I see a white Tahoe that looks like my Dad’s up in the distance. Crap! If that’s him he needs to hustle to the hotel to get everyone else and rush to the finish line. This year we only had brought one vehicle. That left very little leeway time for him to help me out on the course and get back to hotel (uptown) and get back to the finish in order to watch me come in. That was the last I was going to let myself worry about it though. I needed to focus on getting through the rest of the race. I later learned that it was my dad. He had gotten detained by the train. Fortunately, he got everyone to the line on time.

Now, under the freeway bridge and working uphill. I’m not moving incredibly fast. Neither is Mike. I’m getting close. It shouldn’t be long before I catch him. Mile 21 comes in at 5:49.

Still working up the incline for the first part of 22. There is a noticeable headwind. Not bad, but enough to be noticeable. Moving closer to Mike. The incline crests, then a gradual decline resumes. Getting closer, closer, closer….. Mile 22 ticks in at 6:16. Yuck, really? But I really don’t notice it at the time. Good news is that I’m pulling up next to Mike. He realizes that I’m there and gives me a wave of the hand, almost as if he’s conceding for me to blow ahead. He seems pretty cooked. We acknowledge each other and I pull forward.

Now let’s get to the end. I’m feeling okay. Let’s focus on a steady pace. No rollers left and no more turns until the last half mile or so. Let’s just get into a good rhythm. I’m ready for my last Gu. There should be a race one at about the 23-mark, but I’m ready and decide to just take the insurance one I have onboard. I should be able to hold the lead to the finish. Unless Mike has something in his pocket, which I doubt he does, I should take this. Mile 23 is 5:52.

Miles 24 and 25 are just steady and cruising, 5:48 and 5:52. In 2012, I remember these were at least 10 seconds faster (there was a tailwind that year compared to a little headwind this time though). I take the first glance at the overall time on my watch: 2:20 something. This should end up alright.

Halfway through 26, you take a couple of left turns and it puts you on the final stretch running south to the finish at Ross Park. Mile 26 comes in at 5:56 though I wasn’t paying attention to it. I focus on trying to finish somewhat strong. I spot my wife and hear the family cheering. Cross the line at 2:28. Not bad.

Mike ended up finishing just over 2 minutes back in 2:30:04. Jason Howe took 3^rd place in just under 2:37 (he won the Park City Marathon two weeks ago! 2:42) and Jeff Shadley came in a strong 4^th place with 2:39:03.

Got a little fluid and food and said a few words for the announcers. Got a little post-race massage (felt awesome) while the kids played in the bounce houses. Went to the hotel to pack up and shower. Got back to the park a little after 11 for the awards. They did the overalls first which was good and we hit the road home. Made it home just before 3:30 PM.

P.M. – Since it had been since Wednesday since I had ridden, my buddy Scott and I went for a relatively easy ride along Wasatch to about the zoo and back (~33 miles). Certainly didn’t push anything.

All and all I feel real good about the day. Mission accomplished. Not a PR, but I’m happy with it. A 2:28 non-St. George is really good for me. I’m in a good position for St. George. My history suggests that if I can keep up some good training these next few weeks, there’s no reason to think I can go a couple minutes faster at St. George. We’ll see. Really looking forward to how it’s going to unfold.

Going to take a few days off running and focus on LoToJa which is next week. Really looking forward to doing that with my friends next week. This is such a fun time of year. I’m so grateful to be healthy and having fun!