Catch me if you can

We met at Dimple Dell for our first WB run of the year.  We started out slow and warmed up for several miles.  I'd forgotten how hard that dang hill is.  I was breathing so hard, I had to walk before I got to the top.  I hate that.  I'm giving myself a month to be in good enough shape to make it to the top without stopping.  On the way back we stopped at the church to use the bathroom.  I ended up being sick the rest of the day.  I'm not sure if its just from pushing myself too hard or if it's the gu or dehydration or what.  I've had that happen in too many races.  I want to get this figured out.   Average pace 8:34.

average pace 8:53.

Met the group at a church in SJ.  I feel a little burned out, so no speed work for me this week.  The group was running 400's and 800's.  I picked up the pace a little, but not much.  Average pace 8:47. 

5 slow miles. 

I dropped Taylor off at her friends at 4:50 so I got to running group early.  I just tried to keep the pace nice and easy.  The others did 2 x 2 mile tempos on the trail but I didn't want to push it too hard.  Average pace 8:57. 

The group met at my house this morning.  We ran out to daybreak lake and over to 98th and back up 40th so we got some good hills in.  The plan was a progressive run.  It worked out well and we stayed very close the pace we wanted.  2 at 9:30, 2 at 9:00, 2 at 8:30, 2 at 8:00, 2 at 7:30, 1 at 7:00, and then a cool down until mile 13.  I wanted 15 so I ran two more easy miles by myself.  Overall avg pace  8:27. 

easy miles avg pace 9:00

We met at Peggy's house today.  After the 4 mile warm up, Peggy told everyone the workout was to run around her 3/4 mile block.  4 sides fast/4 sides easy, then 3/3, 2/2, and 1/1.  I decided  to keep a steady pace that wasn't too fast but closer to marthon pace so I didn't do the speed workout.  Lisa ran with me.  Then we finished by running around her neighborhood.  My mile splits were 9:44, 9:24, 9:10, 8:43, 8:08, 7:59, 8:10, 8:35, 8:24, 8:17, and 9:24.  Average pace 8:43. 

General aerobic run.  Average pace 8:36.  My legs felt heavy and bloated.  It took me about 4 miles to start feeling good.  I've been retaining a lot of water in my feet, ankles and calves.  Miles were 9:29, 8:47, 8:41, 8:29, 8:19, 8:40, 8:31, 8:21, 8:18, and 8:19.

5 mile recovery run average pace 9:34.

I met Michelle M. and Michelle C.at Dimple Dell to run WB this morning.  I wanted to run the hill a little slower so I wouldn't have to walk at all and it worked.  I also ran up the hill on right side of the road.  It doesn't seem to be quite as steep.  It was a really good run.  The weather was perfect and I love the course.  My miles were 9:29, 8:45, 8:38, 8:40, 9:14(1/2 of the hill), 9:05(still part of the hill), 8:17, 8:16, 8:12, 8:10, 8:10, 7:35, 7:48, 8:09(light), 7:47 and cool down mile 9:05.  Average 8:28.

11 miles on the treadmill watching the movie Troy. Thank you Brad. The first 2 miles were about a 9:40 pace, then 8:40 for the last 9.

I ran to Riverton High to meet the group.  We warmed up for 4 miles then went to the track.  I didn't plan to do speedwork, but even if I had wanted to I wouldn't have been able to.  My legs are beat.  I don't think I they have recovered from the Wasatch Blvd run on Saturday.  I'm working on my endurance, but at the same time, I'm worried that I am losing all my speed.  I'm not sure how much to cut back before the 5k Saturday.  Average pace 8:50.

5 easy miles on treadmill.  Average pace 9:20.

I met the group at Centennial Park.  I decided not to run the early miles.  We kept a pretty consistant conversational pace the whole time.  Average pace 8:37.

5 easy recovery miles on treadmill.  Average pace 9:20.

I want to run a 5k, 10k, 1/2 marathon and marthon this summer, so I decided to start with this race.  I got to the race about 30 minutes early.  I found Michelle M. and Cheris and warmed up for 2.5 miles.  I felt really good during the race and thought I could pull off a PR.  I haven't raced a 5k in quite a while.  The mile markers were right on with my Garmin.  When I hit the 3 mile mark, I knew there was way more than .1 to the finish.  I was so bummed.  I figure with my average pace of 7:09, I would have hit the 3.1 miles in 22:14 which would have been a PR.   Anyway, my mile splits were 7:00, 7:18, and 7:12.   I got a medal for 2nd place in my age group.  Then I ran some more until I hit 15 miles for the day.

I ran 9 miles on the treadmill. I kept the pace at a 9:20 other than the 10 x 30 second pick-ups I did in the middle at a 7:00 pace.

I ran to Riverton High to meet the group.  After the warm up in the neighborhood, we went to the track.  I didn't do the speed workout.  Then we did a mile off track, came back to the track, and finished off another couple miles off track with Michelle M. Then I ran home.  Miles were 9:58, 9:06, 8:43, 8:47, 9:13, 8:51, 7:54, 8:24, 8:22, 8:20, 9:29, 8:49, and 8:40.  Average pace 8:49. 

I planned on running 5 recovery miles.  After 2 1/2 miles on treadmill, I decided I was done. 

I met the group at Riverton Park.  We warmed up for 3 miles, then we met up with those who didn't want the early miles.  We did the 10k loop.  The plan was 2 easy miles, then 4 tempo miles.  I picked up the pace a little, but I'm not ready for tempo yet.  It was really hot this morning.  At about mile 8 I started getting a headache and a stomach ache.  I think i must have been dehydrated.  I guess it's time to start carrying my water.  I slowed down the next few miles.  Miles were 9:59, 8:44, 9:03, 8:56, 8:29, 8:09, 7:51, 8:41, 8:28, and 9:01. Average pace 8:45. 

5 recovery miles outside. It was such a nice morning, just a little breezy. Avg pace 9:23.

Cheris and I met at DD to run up Wasatch. I got there a few minutes early and warmed up for .6 in the parking lot. We decided we didn't want to run this long run too fast. It was a great run. At mile 8 we ran 1 mile up Little Cottonwood, then turned and ran back down. I saw my sister running about mile 14. I'm so happy she is finally able to run again. She got a tic bite at trek last summer. She got Lyme disease and has had a terrible year. She is amazing and I hope she continues to feel good enough to do all the things she was doing before this happened.

My splits were 9:23, 8:54, 9:02, 8:52, 9:17, 9:19, 8:39, 9:01, 9:01, 9:22, 8:52, 8:32, 8:41, 8:43, 8:24, 8:25, 8:41, 8:40 and a 9:13 to cool down. Avg 8:54.

My legs were a little tired.  I did a 2 mile warm up, 5 miles a little faster but not as fast I wanted, and 2 miles of recovery.  My splits were 9:37, 9:37, 8:04, 8:04, 8:19, 8:09, 7:59, 8:46, and 8:48.  I was supposed to run the middle 5 at 1/2 marathon pace, but I couldn't quite get there.

I ran to Riverton HS to meet the group. During the warm up, I stepped on a rock and rolled my left ankle. I didn't fall, but it hurt. It took me about 5 minutes until I could run again. The rest of the run was just slow and everything on my body hurt.

no running.  I decided to give my ankle a rest.

I met the group at o' roi park.  The bugs on the trail were horrible, so we ran in the neighborhood until the main group came.  Then we ran most of the 10k route.  My pace was a 9:22.  My ankle felt ok during the run, but felt pretty stiff after.   

5 easy miles. Avg pace 9:14

I got to help with the registration again this year.  It was a really nice day and I felt pretty good the whole race.  They changed the course at the end this year so that it started and finished at the same spot.  Everyone had the course a little long, but I wouldn't have had a PR anyway.  I really love this race.  The organizers do an amazing job.  I even got a medal for 2nd place in my age group.  My splits were 7:34, 7:22, 7:25, 7:43, 8:05, and 7:43.  After the awards, I ran 4 more miles with Cheris, Michelle M., Dean and Scott.   

My alarm went off this morning and as I was lying in bed I faintly heard my phone beep in the other room.  I got up and had a text from Cheris asking if I wanted to run.  It worked out perfect and I had time to meet her and Michelle M. at the high school for 11 miles.  It was a little overcast and muggy, but I was glad to have the company.  Average pace 9:14.

I met the group at RHS. After staying up late watching fireworks, I didn't quite make it up in time to run to the school. We warmed up for about 4 miles, then we went to the track. We did some speed changes and then we did 4 x 800's with a slow recovery lap between each one. My 800's were 3:23, 3:23, 3:37 and 3:33. I was talking to Lisa on the 3rd one and didn't push as hard as I should have. Then we ran off the track until I hit 10. It was a long long long day at work.

Easy miles.  Avg pace 9:20.

I met the group at the SJ soccer fields.  We warmed up for 4 easy miles.  Then we did a 4 mile tempo run (it was really more of a progressive run).  Those miles were 8:27, 8:10, 7:45 and 7:15.  Then 3 easy miles to cool down.   My left knee started hurting really bad after the tempo, but it seemed okay after a mile or so of the cool down. 

5 easy miles.  avg pace 9:35.

Cheris and Michelle M. were running the SJ 1/2 marathon today.  Lisa and I ran 2 miles before, then we ran the race course with a different start and finish.  It's a good course.  Next year I will have to sign up for it.  Then I cooled down for 2 more miles.  Average pace 9:00. 

8 very easy miles.  Average pace 10:10.

I met the group at the church on 10200 and 40th.  I got there late and only got 2 miles of the early miles in.  We then did some speed changes and then a 4 mile tempo run.  The tempo miles were 7:20, 7:04, 7:47 and 7:37.  I ran the 2nd mile too fast and kind of died when we turned into the wind on the third mile.  I finished with 3 more miles.

No running today. I decided to give my old aching knee a rest.

I met the group at Bingham.  After the warm up we went over to Rustic Roads.  We were supposed to keep track of the times from the 400's and 800's and compare them in a month or so.  I didn't.  My knee was really sore for the first 2 miles, but it felt fine after that.  Average pace 8:47.

Easy run.  Average pace 9:52.

Austin had his last track meet at East High this morning.  We had to leave way too early, so I didn't get to run WB with Cheris. :(  I did get a 6 mile run in with Jerry.  Average pace 8:56.  Austin did great and took 3rd in the 100.  He also did the long jump and did awesome. 

This run really sucked.  I decided to run 8 miles and loop back to my house so I didn't have to carry as much water/gatorade.  That part was ok.  A slow 9:27 pace.  I had a car come towards me and I had to jump on the curb.  Then another car did the same thing not 5 minutes later.  Maybe it was that, or maybe I was just bored, but I decided to get on the treadmill when I got back to my house.  I ran the most long and boring 8 miles there.  Not the 18 I wanted, but oh well.

7 miles on the RR route.  My knee felt quite a bit better but then my leg hamstring started hurting.  Average pace 8:55.

I met the BBK's at RHS.  We warmed up for a little over 3 miles.  Then we went to the track.  We did a couple of laps with fast straights and slow curves.  Then the main workout:  We did 10 x 400's with 200 m recoveries.  My 400's were:

1. 1:38, 2. 1:42, 3. 1:40, 4. 1:43, 5. 1:39

6. 1:41, 7. 1:39, 8. 1:46, 9. 1:41, 10. 1:41

I don't know if that is a good pace for me or not.  Each time I ran the 400 I would think about my daughter Taylor and wonder how in the world she could run that in 56 seconds.  She does not get her speed from me.  Her dad is a much better sprinter. 

Recovery run. Average pace 9:19.

I met the group at the church on 2200 W and 9800 S.  We did a 3 mile warm up at 9:41, 8:54, and 8:31.  When the rest of the group arrived we started the run up 9800 S. to 4800 W. and back.  The first mile was 8:49.  Then we were supposed to do a 5 mile tempo run.  Those miles were 8:18, 8:17 8:11, 7:39, and 7:51.  Then a cool down of 8:41 and 9:04.  Average pace 8:33. 

Recovery miles.  They didn't really feel all that easy today.  Average pace 9:28.

I met some of the group at Dimple Dell to run WB.  It was perfect running weather.  I've decided I need to start the run a few minutes early so I can warm up at a slower pace.  Maybe I'm just getting old, but lately it takes me a good three miles to get warmed up.  I felt ok on the first half but not great.  We ran mile 9 up Little Cottonwood again.  Then we turned around.  At mile 12 I was pretty much on my own.  I was able to catch up to Dean and Michelle M. just as we turned off Wasatch but that took too much energy and they soon left me again.  It was a good run.  My miles were 9:18, 8:49, 8:45, 8:47, 9:28, 9:07, 8:20, 9:05, 8:52, 8:10, 8:18, 9:05, 7:55, 7:27, 7:59, 8:33, 8:16, and 8:54 as my cool down mile.  Avg pace 8:38.  

recovery run

I met the group at Bingham.  After the warm up, we did our speed work in neighborhoods West and North of the school.  We did 4x400, 2x800, and 2x1000's with recovery between.  Then a cool down.  Avg pace 8:45.

treadmill hill climb. 

As far as running goes, I felt good.  I had to stop 4 times to use the bathroom.  Not fun.  Average pace 8:52.

My plan was 16 miles with 12 miles at marathon pace.  I was on my own today.  I started at O Roi Hardy park.  I ran an easy 3 miles North on the trail until 10600.   I turned around and started the marathon paced run.  I ran at the way to 14400 and turned around.  The trail is under water at 12600, so on the way back I run up by the pool and up to 1300 w. and back to trail until I hit 15 miles.  Then I cooled down for 1 mile.  Avg pace for the easy miles 9:30.  Avg pace for the 12 marathon pace miles 7:56.  It was a little harder than I was hoping it would be, but I'm glad it's done.

My longest run ever with Taylor.  She did great.  I'm really going to miss her.  We ran down to the trail and then to 10600 and back.  The bugs were pretty bad.  Average pace 9:06.

I met the group at Riverton High.  We warmed up for 4 miles, then headed to the track.  We did 2 laps of fast straights and slow curves.  Then we did 2 x 1000's, 2 x 400's, and 2 x 200's with a recovery between each one.  Then we did one of each of those.  Then I ran off track until I hit 11 miles. 

easy recovery run with Taylor.  The weather was so nice.

I met the group at the church on 11400 s and 3300 w.  We warmed up for 3 miles at an 8:55 pace.  Then we did a 6 mile tempo run.  We ran North on 3200 with a nice tailwind.  We turned left on 10400 and then left again on 3600 into the wind until the round a bout.  Then we turned around and ran back.  I had to stop at a port a potty at 2.6 miles.  I was pretty much on my own for the rest of the tempo.  My miles were 7:49, 7:36, 7:39, 7:39, 7:32 and 7:26.  Average 7:38.  That's just a little slower than my 10k pace.   I really don't know how fast I should be doing my speedwork.  I cooled down for 2 more miles.

2 pathetic miles.

Kelli is Awesome.  She picked me up at 5:40 this morning to go over to Dimple Dell to meet the group for our WB run.  She was great and ran my pace and even walked when I needed to walk.  I'm turning into a wimp on the hills.  She helped me a ton!!  I was so glad to have her there with me.  It was a very enjoyable run.  We turned up Little Cottonwood again which was a little scary with the construction and traffic.  Average pace 8:46.

Taylor said she would run with me if I split it up and ran twice today.  So this morning we ran up to the high school and she wanted to run the loop the xc team does on the grass.  Then we ran the rest of the big loop back home.  It was a nice easy paced run.  We are planning on 4 more tonight.  My left knee has giving me some trouble again.  avg page 9:20.

I met the group at the SJ soccer fields this morning.  I ran 4 warm up miles.  Then we did 4 x 1 mile repeats with a 1/2 mile recovery after each one.  Those times were 7:04, 7:11, 7:00, and 7:10.  Then I cooled down until I hit 11 miles.  Taylor ran with the BBKs for the first time.  I think she liked it but she hated getting up so early.     

6 miles with Taylor.  I let her decide where to run.  Average pace 9:19.

I met the group at the church on 2200 W. and 9800 S.  First we ran an easy 3 mile warm up.  For the main workout, I ran up to 40th W, around the little park, and then back to the church.  Then I cooled down a mile with Taylor.  They are working on 9800 and the road is all rocky and very hard to run on.  I ended up running most of the run on the sidewalk which was very painful on my knees.  Average pace 8:26.

I met the group at Daybreak and Kelli and Scott shuttled us to the start of the SV half marathon course that I'm running next week.  I'm glad I was able to run this course, because it has a lot more uphill than I thought it would.  Anyway, it was a good run.  When we got back to Daybreak, we ran the 3 mile loop around the lake.  Average pace 8:21.

7.3 miles.  2.3 on my own, then I picked up Taylor for the next 5.  I let her pick the course again.  Average pace 9:31.

I met the BBKs at Riverton High.  I wasn't feeling it today.  The group did Yasso 800's,  mine were pretty pathetic.  Average pace 9:01. 

6 easy miles with Taylor before she left for XC camp. 

I met the BBKs at O'Roi Hardy park.  I decided not to do the early miles, because I feel like I'm getting a cold.  We ran on the trail out to 10600 and back.  Then I circled around until I hit 8.  Average pace 8:45.

Easy run with Jerry.  I'm glad he got out of bed and decided to join me.

I ran the new South Valley 1/2 Marathon today.  I was really impressed with how well organized it was.  I met Cheris, Michelle M. and Michelle C. at the buses at 5:30.  We got to the race start and got in line for the porta potties. 

I'm glad we ran this course last week.  It helped me to know what was coming.  I really hated the uphill miles between 4-7.7.  I walked several times during that stretch, but never for more than a few seconds.  I don't know why I do that.  It's such a mental thing.  I don't think it slowed me down too much, because I still passed serveral people through that section.  We had like a 30 mph head wind for the whole second half of the race. 

Mile 1:  7:16  downhill I was trying to catch up to the 1:40 and/or 1:45 pacers, but the were going to fast.

Mile 2: 7:05  very downhill.  I ran with Mignon during this mile.  I also passed the 1:45 pacer.

Mile 3: 6:48  I pushed pretty hard to catch the 1:40 pacer.  I ran with him until just after mile 4 when we started going uphill and I slowed down.

Mile 4:  7:15 gradual uphill.  I'm struggling a bit.  I take a gu at the mile 4 aid station.

Mile 5: 7:52 still uphill.  I'm slowing down.

Mile 6: 8:35  This is mile I start doing my little walks here and there.

Mile 7: 9:11 very steep uphill section. 

Mile 8: 8:34  This is where I pass the girl in the green shirt. That helped give me energy.   I'm feeling strong even though it's still partly uphill.  I know the down hill is coming.  A very nice biker also helped encourage me here.

Mile 9:  7:25  yes!  finally some down hill.

Mile 10: 7:33  I took another gu.  They handed out a wet wash cloth here.  I loved that. 

Mile 11: 7:33  It's still downhill, but the strong winds are really taking a toll on me.

Mile 12: 7:41 I think there's still a chance to get a 1:40:xx

Mile 13: 7:43 crap.  I hit mile 13 in 1:40:37.  I can see the course is a bit long.  I just keep running.

.23  Average pace 7:13

I ran a 3 mile cool down around the lake with Kelli, Scott, and the Michelles.  My legs had a hard time moving.  We came back and got our awards.  When I finally looked in the mirror, I was covered in a white salty sweat.  How gross is that.  I actually felt decent during the race.  I had a pop tart about 1 1/2 hours before the race and I took 2 Immodium AD's.  I didn't have any bathroom issues which has hurt my time in many races.  I didn't take any ibuprofin until after the race. 

Average pace 9:19.

I met the group at Riverton High.  After the warm up, Cheris, Dean and I decided to not do the track workout, but just run on the roads.  We were still tired from the race.  Avg pace 8:48.

I took the day off from work to move Taylor out.  I miss my little girl.  :(

blah miles

Met the group at O Roi Hardy.  I warmed up for 3.5 miles then did a tempo run.  I had to make a pit stop at Holiday.  Avg pace for the last 6.5 miles 8:13.

no running today

The group was meeting at Dimple Dell at 5:30.  Austin had a 8:00 football game, so I decided to start early on my own.  I parked my car at Kmart and ran the 2 miles to meet the others.  I actually think this works better for me.  I like that I got to warm up slower.  I ended up running most of the run with Aaron and Curt.  I was so proud of myself for not walking up the big hill at all.  I think the slow start makes that hill much easier.  We ran 2 miles up little cottonwood then turned around and came.  I made it to the game at half time.  I was pretty tired the rest of the day.  Average pace 8:52.

boring treadmill miles

I met the group at the Daybreak temple.  I did the 3 early miles.  Cheryl was in charge today.  We ran 10 min with some speed thrown in there.  Then she took us to the trail for the "perverted workout".  After several .4 mile repeats on the hilly trail, we ran a 1 mile repeat on the road.  I'm not sure of my pace, but when I looked down it was always under 7:00 pace.  We finished with some hill work.  Thanks Cheryl for the fun workout.  My butt was sore from the hills. 

7 easy miles on the sj loop.

I met the BBK's at the church on 11400 and 3100.  We did 3 easy miles, 6 tempo miles and 2 more cool down miles.  I didn't sleep much at all last night.  I did feel pretty good on the tempo.  I pushed hard and my legs were very tired for the last mile.  I ran the tempo with Cheris and Dean joined us for the last mile.  My splits were 7:43, 7:23, 7:30, 7:33, 7:33, and 7:06.  Average pace 7:28.  Thats a minute faster than the same tempo run earlier this month. 

treadmill

I met the BBKs at Daybreak to run the SJ half mararthon course.  The plan was 2 miles warm up, 5 miles MP tempo, 1 recovery mile, 5 MP tempo miles and 1 mile cool down.  I felt really good.  My miles are way lower than they should be this week.  I will probably really regret that during the marathon.  My splits today were (9:14, 9:12) (7:43, 7:43, 9:22 (we had to run in the pitch black on a dirt path that was very rocky.  we walked a lot so we wouldn't roll our ankles.) 7:45, and 8:04) (8:57 recovery)  I accidentally stopped my watch from miles 8-9.3 so the next tempo miles arent very accurate, but the ones I have were  7:22, 7:16, 8:11 and a cool down mile of 9:13.  Average pace for the 12.7 I have record of was 8:21.  Then I joined some of the others  for breakfast at Village Inn.  I went straight to my sons football game.  We lost, but my son did get the only touchdown for his team.  That was so fun to see. 

Taylor came home for the weekend.  I was so happy to have her home.  She was supposed to run 50 minutes today.  Her ankle and shins were killing her, so we ended up turning around early.  I hope she can those healed up soon.  After we got home, I ran another 6 miles on my own.  Average pace 8:48.

The group was meeting at Butterfield Canyon this morning.  I would've loved to have gone, but It's too far to drive to be back before my kids leave.  So, I decided to to the Boston simulator workout on the treadmill.  It was tough, but not too bad.  I watched Soul Surfer. It was a crazy busy day at work.

4 miles on the treadmill.

I met the group at Riverton High.  I got there a little early and ran around the parking lot for about 6 minutes.  Then I did the early miles with the group before we headed over to the track.  The plan was 8 x 800's.  I seriously don't know what my problem is, but I have not been able to run 800's anywhere near where I used to 2 years ago.  I hope that is not an indication of what is going to happen in the marathon.  The first 5 x 800's were 3:41, 3:40, 3:38, 3:39, and 3:32.  I quit hitting my lap button after that.  I'm just frustrated.  I cooled down until I hit 10 miles. 

6 very slow miles

The BBK's were meeting at Dimple Dell this morning to run 22 miles.  I mentioned to Kelli that I needed to start early so I could get to my sons 9:00 football game.  So this morning at 4:45 Kelli sent me a text saying she was on her way to meet me at the Kmart.  It  sounds silly, but I actually teared up a little thinking what an awesome friend she was to do after she just ran 25 miles yesterday.  Seriously Kelli is amazing.  I was so grateful for the company.  She ended up running the whole 22 miles with me.  I can't thank her enough.  My legs were tired from the beginning.  Average pace 8:53.  

6 miles.  up to RH and around.

Met the group at the West Riverfront parking lot.  First 4.5 miles were an easy warm up at an 8:50 pace.  Then we did 1 miles repeats up and down Parkway Palisades with a short recovery on the side street. I did 3 of the mile repeats, then I ran to the bathroom, came back and did one more, then ran back to my car.  I didn't do a very good job keeping track of my repeats, but I'm happy with where I was compared to the where the speedy people in the group were.   

I had a hard time convincing myself to get out the door. Once I did it was a nice and easy 3 miles.

I was really looking forward to our 8 mile tempo run today, but it didn't end up like I'd hoped.

I met the group at 10200 S. and 2200 W.  We warmed up for 3 mile at a 9:00 pace.

For the tempo we went a little different route than usual.  We ran through neighborhoods South of 9800 until just before Bangerter then we got back on 9800.  We ran up and around the little park then came back the same way.  I felt really good the first couple of miles.  I used the POP at about mile 3 and my stomach was hurting a bit.  My 4 uphill miles were 8:02, 7:51, 8:16, and 7:55 (32:05)  I knew I could make up some good time on the way back, but stomach started really hurting.  My downhill miles weren't anywhere near where they should have been.  Oh well.  I did what I could to make it back to my car.  The final 4 miles were 7:43, 7:55, 7:52, and 8:05.  Average for the tempo a sad 7:58.  I felt sick all day at work. 

Once again, I did not want to get out of bed this morning.  I finally pulled myself out of bed and enjoyed a nice and easy 4.5 miles.  Avg pace 9:37.

I had to get my son to Magna by 8:00 this morning, so I decided to do my long tomorrow.  I ran 2 easy miles at home before I left.  After we got Austin to the football field I had an hour to kill.  I ran 2 miles on the streets, but I was getting a little nervous from all the mean looking dogs that kept barking at me.  So, I ran to Cyprus High and ran 2 miles on the track and then ran back to the game.  Average pace 8:43.  We lost by 1 point. :(  I enjoyed a yummy dinner at Red Iguana that night.  I ate way too much, but it was so good.

It was so nice to sleep in a little before my run today.  I started at the trail.  It was very chilly and I'm glad I had my arm warmers on.  I ran an easy warm up mile, then I wanted to run 5 marthon paced miles.  I slowed down for the next 2 miles, then I decided I wanted to see if I could run the whole 13 miles in 1:45 which would be just short of the marathon pace I want.  I was very happy with my effort.  I finished in 1:45:41.  Average pace 8:08.  Miles were 9:58, 7:57, 8:03, 8:09, 7:53, 7:37, 8:34, 8:42, 7:25, 8:05, 8:06, 7:47 and 7:28.  

I think Scott made Jerry feel guilty, because he decided to run with me today.  I love when he runs with me.  We started slow, but had to pick up the pace for the last 4 miles to make it back in time.  Average pace 8:57.  It was very windy and kind of chilly. 

I met the group at O'Roi Hardy park.  We warmed up for 3+ miles and got back a few minutes late.  Luckily Cheris was in charge so they couldn't start without us.  It was very chilly on the trail this morning.  We warmed up for another 1/2 mile.  Then we started a backwards ladder.  6 minutes on/6 off, 5/5, 4/4, 3/3, 2/2, and 1/1.  The plan was to run little faster each set.  The last one minute on was pretty much a full out sprint.  Then I cooled down for a mile with Michelle Campbell.  Average pace 8:59. 

I met the BBKs at the SJ soccer fields.  For the early miles, we did 3 easy miles.  Then we ran slowly to the road by Redwood so we could do a 5 mile tempo run.  I ran the tempo with Cheris and Dean.  We caught up to Michelle M. about 2 miles in and she ran the rest with us.  We decided sometime during the 3rd mile that a 4 mile tempo sounded like plenty.  We were all tired.  So at 4 miles, we started cooling down until we hit 9 total miles.  My tempo miles were 7:58, 7:28, 7:22 and 7:12.  This is my last speed work before the marathon.

I needed to get Austin to Riverton Park for his 9:00 football game by 8:00.  I ran 2.5 miles then came home and picked up Austin.  I dropped him off at the park, then ran over to meet Cheris at her house.  We ran a very hilly 6 miles.  My splits were 9:32, 9:02, 9:35, 8:51, 8:27, 8:16, 7:54, 8:23, and 8:26.  Average pace 8:44.

I got my number for St. George.  It is 5159.  I thought the number sounded oddly familiar, so I checked to see what my number was last year.   It was 5159!!!!  I had a horrible race last year, so this year is going to be my redo.  I have a good feeling about this.  :)

Taylor is running her longest race ever right now in California.  It's the Stanford invite and it's a 6k.  I'm crossing my fingers she's having a good race.

4 easy miles.  It was very windy this morning.  avg page 8:59.

4 easy miles with Jerry.  avg pace 9:27.

I met the BBK's at RHS at 6:15.  I actually got there about 5 minutes early and warmed up a bit.  Then we ran 2 miles on the road before heading to the track.  We ran 4 laps with fast 200's.  Everything felt good.  Then I cooled down until I hit 4 miles. 

3 miles on the treadmill.   1 at marathon pace.

I went down with Cheris and Michelle M.  We followed Dean and Kris in their car.  It started raining in Cedar City and we had to throw everything from the back of the truck inside the cab.  I was hoping this meant cooler weather.  No such luck. We got to St. George and checked in to the hotel.  Then we went to the expo and then to Greg's condo for a nice spaghetti dinner.  I actually felt pretty calm the week leading up to the race.  

I printed off a weighted pace chart for a 3:28.  My real goal was to finish in 3:30. 

The race..

For the first 7 miles I felt great.  I was hitting my splits and feeling like I had this.  I carried my water bottle for the first 5 miles.  It was nice and I didn't have to stop at the aide station at mile 3.  I had to use the POP at the mile 7 aide station that's right before Veyo.  I figure this took me about a minute. 

Veyo and the next several miles uphill were no problem.  I didn't walk at all.  I hit mile 13 about 13 seconds ahead of schedule at 1:45:08.  Then I started slowing a little.  By mile 18 I was about 1 1/2 minutes behind.  I figured I was ok.  I had given myself a 2 minute cushion to get a 3:30.  Then my quads starting cramping up.  This has never happened to me at St. George.  By mile 22 I could barely get my legs to move.  I had to walk downhill.  This mile was horrible.  When I got to mile 23 my brother in law Ryan was there.  He was my hero.  He asked me what kind of splits I needed to finish with a good time.  I told him to just not let me walk.  He helped me a ton.  I just followed his lead.  I had to tell him to slow down a few times, but I didn't walk.   I didn't have any sort of kick left.  

After I finished, I was in so much pain.  I sat on the grass with the rest of my group.   My legs just ached for about 30 minutes.   I took the ibuprofin I had been carrying and that helped quite a bit.  I wish I had thought to take that during the race.  Oh well.    

 My splits were:

1-5.   8:10, 8:08, 7:41, 7:38, 7:54 / total time 39:33

6-10.  7:32, 7:25, 9:41(bathroom break and Veyo), 8:11, 8:16/ total 1:20:42 (5 sec ahead) 

11-15.  8:21, 8:11, 7:53, 8:32, 7:44/ total time 2:01:25 (1:10 behind)

16-20.   7:49, 7:56, 8:06, 8:42, 8:29/ total time 2:42:30 (2:49 behind)

21-26.2.   8:51, 10:30, 9:32, 8:09, 8:32, 8:53, and 9:18 for .2

I'm not sure what I should do differenty next time.  I took GU at miles 5, 11 and 17.  I planned on another one mile 22, but i guess i was in so much pain I forgot.  I thought I drank enough, but I do think I was pretty dehydrated.