Kerry's Running Blog

Provo River Half Marathon

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Location:

Cedar Hills,UT,USA

Member Since:

Apr 08, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

5K: 21:39 (2006) Half marathon: 1:33:45 (2006) Marathon 3:31:49 (2006)

Short-Term Running Goals:

Lose some weight and get back into racing shape. Run more races this year.

 Next race: St. George Marathon

Long-Term Running Goals:

Stay healthy and in good enough shape that I can more or less keep up with my youngest daughter.

Personal:

My wife Laureen got me into running. She went into the St. George Marathon Ten Year Club last year and I should go in this year. I have two daughters (15 and 21).

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Cumulus12 Lifetime Miles: 10.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
662.32332.68219.645.401220.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.003.100.003.60

Ran a 5K in Draper even though I'm not even close to being in racing shape (my neighbor talked me into it). Only had time for about a half mile warm-up. I tried to ease into it, but the start was uphill and into the wind so I had trouble keeping my heart rate down. My time started falling off at about the mid-point.

Comments
From Sasha Pachev on Tue, Apr 11, 2006 at 19:53:04

Kerry - welcome to the blog. Which race was it, was it a certified course, and what was your time?

From Kerry on Thu, Apr 13, 2006 at 15:30:06

It was a fundraiser for a theatre group in Draper. It definitely wasn't a certified course (they moved the start back about 200 yards just before the start of the race). My time was 25:13, and even though it was about my slowest time ever, I didn't feel too bad since I knew I wasn't close to being in racing shape (I just ran it with a friend).

From Sasha Pachev on Fri, Apr 14, 2006 at 12:16:49

Can you borrow a GPS, a wheel, or map it out at Google Map Pedometor to get an idea of how far it actually was?

From Kerry on Mon, Apr 17, 2006 at 11:07:19

Map of the course

http://trail.motionbased.com/trail/episode/view.mb?episodePk.pkValue=624239

From Sasha Pachev on Wed, Apr 19, 2006 at 19:18:04

Ok, so it was a legitimate course, possibly even a bit longer. Was it an all out effort, or did you feel you could have gone faster or further at that pace?

It is a good idea to have frequent time-trial tempo runs where you go 3 miles or so at about 10-15 K race pace, and then sprint on the last quarter to measure how much juice you have left. Always do it on the same course. This gives you an idea how your training is going. And it also has a side effect of training you to run fast.

From Kerry on Thu, Apr 20, 2006 at 09:45:30

Thanks, Sasha. I appreciate your training tips and feel like I'm making some progress.

At this point in my training, that was pretty much an all out effort. I knew I wasn't close to being in racing shape, but felt like it'd help me get to that point a little faster. My splits:

mile 1 - 7:40 (uphill start, the rest downhill)

mile 2 - 7:48 (gentle downhill)

mile 3 - 8:13 (gentle downhill to flat)

last .17 mile - 8:42 pace

I was about at my heart rate maximum by the halfway point and my pace began to slow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

Ran the temple route this morning. Roads were wet, but it was no longer raining.

After an easy warm-up mile, pushed the pace along the White Church road and up 40th. Finished at around a 7:15 pace.

Comments
From Sasha Pachev on Tue, Apr 11, 2006 at 19:59:44

If you volunteer 7:15 right now you should have no problem running 3:35 marathon after some work on the endurance. 50% of running a marathon at a certain pace is being able to run 1 mile at that pace, and 75% is being able to run 2 or 3. The rest requires hard work, but it is a matter of doing it, not so much a miracle to change the genetic makeup/nervous system/bones/muscles/etc.

From Kerry on Thu, Apr 13, 2006 at 15:36:11

Thanks, Sasha. I've been wondering about that. Last year at St. George I held an 8:00 to 8:10 pace through 22 miles, but then I just crashed and burned. I really need to figure out how to hold that pace all the way to the end. I did several 20+ mile runs last year, but maybe I should a little longer and faster.

From Sasha Pachev on Fri, Apr 14, 2006 at 12:02:36

No, 20+ should be plenty. Steve Jones set the world record in his first marathon. Prior to that the longest distance he had ever run was 18 miles. However he did run 85-90 miles a week consistently, did brutal speed workouts, and a lot of his "easy" running was at a tempo pace. What saved him was that he could run a 10 K in 27 minutes. With that speed, he could run fairly comfortably and be done with the marathon in 2:08. This did not give him enough time to crash. There was probably also another factor - his speed gave him a very good running economy, so he did not need to stock up on a lot of fuel to last 26 miles.

If you are still crashing the problem is somewhere else. I would recommend the following:

Make sure you eat to the best of your knowledge.

Train consistently through the year 6 days a week. Eventually build up to 10 miles a day or more if you can handle it.

Do regular 10-15 mile tempo runs at your marathon race pace.

Work on your speed. What you've done in St. George proves you can run hard for 3 hours and not crash. If you could improve your speed a little bit, when your crash threshhold of 3 hours arrives, you will be done with the race or at least be close enouch to the finish to not lose much if you even walked the rest of the way.

From Sasha Pachev on Fri, Apr 14, 2006 at 12:14:00

Some more thoughts. I ran my first marathon at the age of 17 in Moscow. I had been running consistent 40 miles a week with a lot of speed work. My longest run prior to the race was a half-marathon in 1:17:40. So I was not really ready for a marathon - I just entered it on a whim to see what would happen.

I made to to the half in 1:23, and it felt good. Then at 15 I started feeling weak. At about 18 my quads started cramping really bad, and I made it the rest of the way by stopping every two minutes or so to massage them. Nevertheless, I still made it to the finish in 3:05:51.

While this is not what I would call an ideal marathon racing or training, it shows something. Consistency in training takes you very far, and I believe further than the length of your longest run. Speed can move your crashing point close enough to the finish, to where your consistency can carry you so you can still get a decent time, even if you are not exactly trained to run a marathon.

From Kerry on Fri, Apr 14, 2006 at 13:26:14

Thanks! That's very helpful to know. Last year I really didn't focus on speed at all, trying instead to build up endurance through a weekly long run. I know I also need to do a better job fueling and hydrating during the race. It was nausea that really brought me to a stop and that was when I noticed how tired and wasted I felt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.000.005.00

Ran the temple route this morning because I won't be able to do my regular tempo run this afternoon (through the Adventure Park). Felt pretty good today. Was able to push it a little harder than Tuesday. Spent just under 33 minutes at lactate threshold or above. Finished off the run at 6:14 pace. Averaged 9:33 up the hill.

A beautiful morning. Fll moon in the west. Venus just coming up as I made the turn at the temple.

Comments
From Sasha Pachev on Thu, Apr 13, 2006 at 12:15:16

How long did you hold the 6:14 pace for?

From Kerry on Thu, Apr 13, 2006 at 15:23:28

Only about a quarter mile. I was happy about it because it's sign that I'm starting to get back in shape. I lost a lot of ground over the winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.702.203.200.0010.10

Greg and I started off in a light rain that gradually grew heavier through the first three miles. Took it at a fairly easy pace to start off as this course includes a 546 foot climb over 3.2 miles. Heart rate in zone 5 (93 percent of maximum or above) for 20 minutes, 46 minutes in zone 4 (86 to 93 percent). Ran fairly relaxed pace the rest of the way. We were soaked to the bone by the time we finished, but felt great overall. Average pace was 9:12 which is about where we wanted to be.

http://trail.motionbased.com/trail/episode/view.mb?episodePk.pkValue=624295

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.300.002.700.005.00

When I left the house it was cold and it looked like it was partly cloudy. After about half a mile, the wind started to pick up and it started snowing lightly. By the time I'd turned the corner at the white church and headed north on 40th, I was running into a headwind and the snow was coming down hard enough that I had to take my glasses off to see at all. I pushed the pace a little from the start just because it was cold and I seemed to be breathing a bit harder that usual going up the hill on 40th. My overall pace was slightly faster than last week and my average heart rate was lower (both good signs), but it seemed like more of a struggle, perhaps due more to the weather.

Comments
From Sasha Pachev on Tue, Apr 18, 2006 at 19:18:37

This is the kind of run that makes a difference between reaching your potential and not reaching it. There is not enough good weather and other circumstances in a year to get in enough mileage otherwise.

From Bill on Mon, Apr 24, 2006 at 15:02:43

Kerry, hope to see you in st.George in October. Boston is worth the training. Ran Boston last week. it was an awesome experience. keep up the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Was planning on doing track work today, but opted for an easy run based on how I was feeling. It took about three miles for the lingering stiffness and soreness to work itself out. I pushed the pace a bit the last two miles. The weather was gorgeous.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.003.900.0012.00

Beautiful morning for a run. Started off at an easy pace and pushed it a bit up the hills. Averaged an 8:51 pace which felt very comfortable. I didn't feel any lingering soreness or pain during the run. Pushed it a bit the last two miles, but felt like I could have pushed it even more. Ran 6:00 to 6:30 pace down the hills. Ran 3.9 miles at lactate threshold pace or above.

Comments
From Paul on Mon, Apr 24, 2006 at 15:45:16

Keep up the good work!

From Sasha Pachev on Mon, Apr 24, 2006 at 17:30:08

This is very good. Just a couple of weeks ago you were racing a 5 K at 8:00 pace and had a hard time holding it. Now you are comfortable for 12 miles at 8:51 average. Keep it up. Try adding 2-3 mile jogs on the days between the hard runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.900.004.100.005.00

Did the temple loop this morning. I felt pretty good, so I pushed the pace a bit. More than four of the five miles was at lactate threshold or above. My legs were definitely feeling the burn by the time I finished the long uphill section. Finished more than a minute faster that last week. After a 8:03 pace for the first mile, dropped to 7:49 for the second. Took it easy from the temple to the white church (8:33 pace) and then pushed it up the long hill (9:26 and 8:26). Finished the last half mile at 7:35 pace or better (6:20 for the last quarter). Going to take Sasha's advice and do a 3 mile easy run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.320.000.000.003.32

Recovery day. Just want to start getting in a fourth day of running each week. Ran at a very relaxed pace and enjoyed running along the trails behind the high school and along the creek.

Comments
From Sasha Pachev on Wed, Apr 26, 2006 at 14:05:24

Good work. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.002.004.50

Ran quarter mile intervals this morning at the Lone Peak HS track (measured distance with GPS not the track markings).

After a mile and a quarter warmup:

1 - 1:34, 6:19 pace

2 - 1:34, 6:19 pace

3 - 1:30, 6:03 pace

4 - 1:30, 6:03 pace

5 - 1:32, 6:11 pace

6 - 1:32, 6:11 pace

7 - 1:32, 6:11 pace

8 - 1:32, 6:11 pace

Rested 1:30 between sets. Cooldown 1.25 miles.

As it's been a while since I ran quarter mile intervals, my times were a little slower than I'd hoped. My target was 5:30 to 6:00 minute pace. Most of the time I'd start out around 5:45, but would start to fade by the end. Overall, I felt pretty good after the workout, but realize that I have a way to go yet.

Comments
From Paul on Thu, Apr 27, 2006 at 10:58:28

I'm glad you're continuing to blog your training. It's interesting and inspiring to see what others are doing. It looks like your training is going well. I've been feeling the urge to start some interval speedwork one day a week, and after reading your blog I think I may start next week. The only trick is scheduling it in along with the runs I do with my two running groups (neighborhood and Novell).

From Sasha Pachev on Fri, Apr 28, 2006 at 09:39:54

Kerry - based on your quarters, you have enough speed to run St. George in 3:04. That, and the slowdown during the quarter itself is a strong indication that interval speed is not something you need to work on right now. What you lack is a solid endurance base. I would recommend sticking to 3-4 mile tempo runs for your speed workouts, and build up the overall mileage in the mean time.

From Kerry on Fri, Apr 28, 2006 at 10:23:33

Thanks for the suggestion, Sasha. I'll focus on the tempo runs. Right now, I'm trying to add 2-3 miles a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.804.807.400.0013.00

Great morning for a run. Greg and I ran a pretty relaxed pace through the initial downhill and flat section and then pushed it through the uphill. Average pace dropped from 8:50 last week (12 mile run) to 8:37 this week. I experimented with eGel for this run. One before we started and one at the half way point. Seemed to work well. Had sufficient energy throughout the run. No stomach problems.

Comments
From Sasha Pachev on Mon, May 01, 2006 at 12:17:07

Good work. Nice to see some progress. However, 4 days a week is not good. This is perhaps the reason you cannot run a 3:04 marathon, a strong contributing factor at the very least. Try to do 6 from now on. Go 2-3 miles easy, easy on the off-days, but make sure to go out every day Monday through Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.320.000.000.003.32

Easy run on trail behind the high school and along the creek. Planning to add an extra day of running this week (Friday) and get ready for the Bridal Veil Falls 10K on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.402.202.400.005.00

Weekly temple route tempo run. Improved average pace by six seconds from last week with slightly less effort (average heart rate dropped 2 bpm). Felt pretty good, although I occasionally have a twinge of pain in my right achilles tendon. I do need some new shoes.

Comments
From Sasha Pachev on Wed, May 03, 2006 at 22:19:51

Good work! How fast was the pace?

For new shoes, go to Wasatch Running - I am of course biased because I run for them.

From Kerry on Thu, May 04, 2006 at 15:11:48

1st mile: 8:26 (downhill, warmup)

2nd mile: 8:10 (downhill, relaxed pace)

3rd mile: 8:14 (flat to rolling, relaxed pace)

4th mile: 9:08 (uphill, hard effort)

5th mile: 7:59 (half up, half down, hard effort)

Total time was 41:35, an improvement over last week's 42:18.

From Sasha Pachev on Fri, May 05, 2006 at 09:31:37

This is starting to look really good. Your three fastest miles added up beat your recent 5 K performance. Approximately what kind of uphill grade was the 4th mile?

From Kerry on Fri, May 05, 2006 at 11:43:40

Thanks. The steady uphill section is 1.5 miles long and is a 2.9 percent grade.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.320.000.000.003.32

Took it easy today because of the race tomorrow. This is kind of a drop back week for me overall, partly because of some scheduling conflicts. I hope to start on a six day schedule for next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.006.200.007.70

Ran the Bridal Veil Falls 10K. Took about 15 minutes or so to warmup. Felt pretty good. No soreness or pain to speak of. The temperature was perfect. Nice and cool for the start. The race started before the scheduled time, so I'd just barely finished my warmup. There was a bit of confusion at the start as everybody just started running. I started my watch and was just settling into a comfortable pace when everybody came to an abrupt halt. Apparently that wasn't really the start. Curt Catmull was saying something about staying on the right of the road, but that was about all I could make out. When he got back in his SUV he honked the horn and I'm guessing the race started at that point. A nice downhill at the start. Felt quite relaxed through the first couple of miles even though my heartrate was creeping up to about 95 percent of my maximum. I backed off a bit and it slowly came down. I felt like I was dragging a bit at mile three, but then I slowly starting better. The last two and a half miles I felt great. I was able to sustain a pretty decent pace for this point in my training. I could have pushed it more at the end, but I wasn't really sure how much distance I had left as the mile markers were not accurate and I'd lost the GPS signal for a while. Finished in 46:46 (2nd in age group, 15th overall). I was fairly happy with my effort as my pace was about 25 seconds faster than the 5K I ran last month, but I realize I still have a way to go before I'm in top shape.

Comments
From Sasha Pachev on Tue, May 09, 2006 at 12:41:33

Good work. You should probably add about 1:30 or so because of the downhill to get a flat equivalent time. According to my predictor, if you sustain 70 miles a week, with your current 10 K you can expect 3:36 in St. George. However, if you were to sustain 70 miles a week, your 10 K will improve significantly, and so will your marathon time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

My daughter remembered a German assignment that she needed to turn into today and she needed some help with it, so I only had time for a short run. Normally, I might have skipped it, but I really wanted to try to get in the habit of running six days a week. Everything felt good. No lingering soreness or pain.

Comments
From Sasha Pachev on Tue, May 09, 2006 at 12:13:45

Good work!

From Sasha Pachev on Tue, May 09, 2006 at 12:54:37

Kerry - I've taken a look at your recent training. I think you are ready for "the day does not end until I've run 5 miles" Monday through Saturday. Run slow if you have to, or if you don't most of the time, but get in the distance.

From Kerry on Tue, May 09, 2006 at 13:28:27

I was a little worried about violating the 10 percent rule (not building up total mileage by more than 10 percent a week), but I've been feeling good. I'm planning on doing 5 Tues, 6 Wed, 4 Thu, 4 Fri and 14-15 on Saturday (for a total of 35 or 36 for the week. Do you think that's too big an increase?

From Sasha Pachev on Tue, May 09, 2006 at 22:30:29

I think the 10% rule makes sense when you are going from 90 to 100, but not when you are going from 20 to 35 especially if you have done 35 in a recent past. I would cut your Saturday run to 12, but make it faster, and make the 4 milers 5 milers instead. Otheriwse, I think your plan is great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.701.003.300.005.00

Ran temple route. Imp

roved my average pace from last week by three seconds (from 8:24 to 8:21). First mile: 8:22 (rolling); second mile 7:49 (downhill); third mile: 8:13 (rolling); fourth 9:06 (uphill); fifth: 7:54 (steep up then down). Average heart rate was 159 which is a rate I can sustain for 26 miles or more.

Comments
From Sasha Pachev on Tue, May 09, 2006 at 22:34:47

Good work. Note the bigger improvement in the uphill mile. When your fitness improves, your uphill running usually improves more than flat or downhill running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.032.000.000.006.03

Easy run through the Adventure Park and up around Kohlers. A beautiful morning. Perfect cool temperatures. I pushed the pace the last two miles. Felt great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Easy run through the Adventure Park, back behind the High School and then picked up the creek trail. Cool, almost perfect temperatures. Scared up a couple of deer in the park. Average pace was 9:08.

Comments
From Sasha Pachev on Thu, May 11, 2006 at 12:19:50

Did this run feel good?

From Kerry on Thu, May 11, 2006 at 13:27:14

Yes, I felt very good. No pain, no soreness, no fatigue to speak of. The pace was very easy to maintain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.310.000.000.005.31

Easy run through Adventure Park and back along the creek trail. Pace was a little faster than yesterday (8:53 compared to 9:08). Generally felt great, but seemed to be dragging a bit at the start of mile 5. Felt better after a few minutes. No pain or soreness during the run to speak of, but I felt a little soreness in my left ankle a couple of times during the day. I'm planning on signing up for the Salt Lake half marathon today and doing 12 miles tomorrow.

Comments
From Sasha Pachev on Sat, May 13, 2006 at 11:26:18

Temporary dragging is no big deal if it goes away fast. I experience it sometimes even at very slow speeds (8:00 pace). I am concerned about it though, when it happens at race pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.504.107.400.0012.00

Greg and I met at 7 and decided that we'd do 12 and push the pace a bit if we were still feeling all right after the first mile or so. First mile was at 7:40 pace, which was faster than I was planning on, but we actually picked it up the next mile (7:32) and the next (7:30). On the fourth mile we make the turn onto 1st East in American Fork and start the long uphill. Our pace for the next three miles climbed into the 8:30 range. We were both tired by the time we made the west turn at the Highland City park and got a drink. Also got some relief with one mile of slight downhill, then headed north and east for a couple of miles of gentle uphill. Felt pretty good the last mile and could have pushed it a bit more, but was happy with the overall effort. Average heart rate was 156 which has been my target marathon heart rate (my lactate threshold has been around 162). Total descent 795 feet mostly in the 2nd and 3rd miles, total ascent the same, mostly from 4 to 6 and 8 to 10.

With the increased mileage, I've started to drop in weight. I'm at 160.0 now and would like to get to 145 or so by mid-September. Thinking about maybe going longer next Saturday as it will be my last chance before the Wasatch Back Relay. That'd give me a little more than 40 for the week.

Comments
From Sasha Pachev on Mon, May 15, 2006 at 12:34:47

How fast were you going after slowing down to 8:30 on the uphill miles?

From Sasha Pachev on Mon, May 15, 2006 at 12:38:21

Note that daily mileage is more important than the long run mileage. For example, my longest run since St. George prior to Ogden, and excluding the Moab marathon, has been 17 miles. However, I have not had a day since the start of the year that was less than 13 for total mileage, except when tapering.

From Kerry on Mon, May 15, 2006 at 13:27:03

On the flat to rolling sections we were just under 8. On the uphill sections we were back at 8:30. Greg's knees were hurting a bit or I think we could have hit 7:30 pace for the last two miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Beautiful, warm morning for a run. Probably should have opted for a sleeveless shirt. Lots of seagulls flying around making quite a racket, so I was happy when I got to the park and could only hear a few birds chirping and an occasional duck. No pains or soreness to speak of, except very briefly in my left ankle (which is only worth mentioning because I feel it a couple of times a day for maybe a minute or two). Average pace was a little under 9:00.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.400.703.900.005.00

Tuesday temple run. I wasn't especially energetic when I got up. I was even dreading having to do a tempo run this morning. Felt OK once I got going. First mile 7:33 (flat to downhill), second mile 7:24 (slight downhill), third mile 7:46 (rolling), fourth mile 8:49 (uphill) and fifth mile 7:52 (uphill then downhill). I know I was pushing it a bit today, even felt a little nauseated by the top of the hill on 40th. Recovered fairly quickly at the top. Took off more than two minutes over last week (39:25 compared to 41:26). Average heart rate increased, however, from 159 to 161 and spent more time above my lactate threshold (31:16 as opposed to 27:41 last week).

Comments
From Sasha Pachev on Fri, May 19, 2006 at 11:19:51

Good work. You are starting to reap the fruit of your training. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Loop through the Adventure Park. Legs felt fine. No pain or soreness. Nine minute pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.500.000.006.00

Ran loop through the Adventure Park and down to Kohler's intersection. Started out slow and easy, but started to pick up the effort a bit on the long gradual uphill. Average pace was 8:22. Ran the last two miles at 7:52 pace. Felt fine during the run. No aches or pains to speak of.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

A little more cloud cover this morning. Warm and a little breezy. Seeing more people out getting some exercise. Usual loop through the Adventure Park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.805.305.000.0014.10

Ran by myself this morning as Greg was doing a 5K. Ran at a fairly relaxed 8:00 minute pace until I turned the corner at the log cabin and headed up the long hill. Pushed it fairly hard to the top and dropped to a 6:15 pace heading down the hill. Waved to Greg P. on the way down and stopped to talk to Laureen near the bottom. Felt OK running down to Kohlers and looping through Alpine, but feeling a bit tired. Pushed it from the light to the high school and then ran into Verdon heading the other direction. Stopped and visited for a few minutes and he decided to turn around and run to my house with me to get a drink for himself and his dog. Average pace was 8:31 which was slower than last week, but this week's run had a much longer and tougher uphill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Recovery run. Started out slow and then started to pick it up more towards the end. Occasional aches and pains, but they were all gone after a couple of miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My left knee was sore and the muscles around my shin were tight and a little sore so I decided to take an extra day of rest. It's feeling OK this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Took it easy today to see if my knee, shin and ankle were feeling OK. No pain to speak of. Pushed it a little the last mile or so just to make sure. Didn't seem to be a problem.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.004.100.006.10

Started with an easy one mile warm up, then pushed it to a 7:17 pace through the downhill section. Chatted briefly with Greg P. and Chad L. Dropped back to an 8:44 and 8:15 pace through the uphill section, then ran 7:35 pace for the last two miles. No real aches or pains. Now that it's lighter in the morning, I see a lot of people out before six. Saw a fox running across the road in the Adventure Park. I should be in pretty good shape for the Salt Lake half marathon next week, but I'm still packing a lot more weight than I want to be.

Comments
From Sasha Pachev on Fri, May 26, 2006 at 11:12:03

How is your diet?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Another beautiful morning for a run. Saw two foxes and a skunk by the park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.805.200.0010.00

Ran with Greg. Met at 7:00 am. Were a little surprised that the temperatures were so pleasant after hearing the forecasts. Took it fairly easy for the first three miles (8:05, 7:38, 7:35) before we turned the corner and headed north on the long uphill stretch. Pushed a pretty good pace. I was feeling more sluggish than usual, possibly because of the hard run on Thursday. It was helpful to be running with Greg and just trying to keep up. Ran fast down the hill to the mouth of American Fork Canyon and then cruised for a a mile or so before pushing it to the end. when I weighed myself later I was happy to find that my weight has finally started to come down. I've lost an average of pound a week for the last seven weeks (now at 157). I'd like to get down another ten to twelve pounds.

Comments
From Sasha Pachev on Tue, May 30, 2006 at 13:36:33

Good work. Do not worry about the weight too much. If you are running faster, things are going well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Met Greg at 7:00 am. Ran a couple of easy miles and then pushed it the last mile. Tapering this week for half marathon on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Nice run through the park. A little chilly starting out, so I picked up the pace a little more than usual. Felt good. No aches or pains.

Comments
From Sasha Pachev on Thu, Jun 01, 2006 at 11:02:44

Good work. Any reason for skipping Tuesday?

From Kerry on Thu, Jun 01, 2006 at 11:28:38

Just that I was feeling some soreness on Monday and wanted my legs to feel fresh for Saturday. Next week I'm planning to resume a six day a week workout. Thanks for your continuing encouragement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Easy run to get loosened up for half marathon on Saturday. Felt pretty good. Ran into Greg P. and Chad L. and chatted for a few minutes. Saw a half dozen deer and a couple of foxes. Broke in new pair of shoes (Asics Gel Cumulus like I always get).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.206.100.0014.80

Just a quick report from Saturday's race. My official chip time was 1:44:38 which put me at an average pace of 7:59. I'm not sure that was accurate. My GPS watch showed the course as being 13.3 miles instead of 13.1. They apparently made some last minute changes to the course to lessen the impact on traffic and they might have goofed on the distance. My watch showed me at a 7:42 pace for the first ten miles and 8:24 average for the last 5K (and 7:07 pace for the last 0.2). It was kind of a mixed day for me. I ran with my friend Greg the first half and pushed it fairly hard (around a 6:15 pace on the downhill section leading to Sugar House Park). When it flattened out, I didn't back off fast enough and my heart rate climbed up close to my maximum and I started to get a side ache. I took an eGel at about five and half miles as there was supposed to be a water stop at 6 -- there wasn't (nor at 7 or 8). I started feeling nauseated at which point I really backed off. After a half mile or so, I felt OK again and started to pick up the pace again. Felt good until I hit a long hot, slightly uphill stretch approaching downtown. I felt like I was just plodding along, until turning onto the final stretch on Rio Grande street. There was a large crowd lining the street and their energy helped me to finish a little stronger. My watch showed an average pace of 7:52 for the race and an average heart rate of 166. I really liked the course and for the most part it was well organized with lots of volunteers and crowd support along the way.

Comments
From Sasha Pachev on Mon, Jun 05, 2006 at 12:27:40

Kerry - good work! John Erickson's GPS showed the same problem - extra 0.2 miles. I am surprised the change to the course was made in the last minute - this is a no-no in the USATF rule book. You do not change a certified course or it is not certified any more.

I think your performances shows you can run 3:30 in St. George if you maintain good mileage and stay injury-free. So far, it sounds to me your limiting factor is the cardio-vascular endurance. This is to be expected, though - you have not had enough time of solid mileage yet.

From brent on Wed, Jun 07, 2006 at 22:03:00

Kerry, my wife had the same comment about the distance being off in the half-marathon. Several of the miles during the marathon were marked wrong. Splits were difficult to measure.

Race growing pains.

Good luck at St. George, we are also training for the George.

From Sasha Pachev on Fri, Jun 09, 2006 at 13:56:50

Kerry - I entered your race time into my predictor, adjusting it for the extra 0.2 and roughly equating the course to the Moab half without the headwind. It says 3:33 in St. George with 40 miles a week, and 3:31 with 60. Take the weekly mileage figure with a grain of salt, though - it is not very well tuned for lower than 60 miles a week, and might be too optimistic in that range.

From Kerry on Fri, Jun 09, 2006 at 15:34:55

Thanks, Sasha. That's helpful. I'm planning to gradually increase my mileage during June, July and August. Part of my problem is that I need to leave for work by 6:45 which means there's not much time in the morning. I'm going to try to get some runs in when I get home from work, but family demands often make that difficult. I'm hoping I can figure out a way to get in some runs during lunch time. My pace generally improves over the summer and I should be able to sustain a 7:30 pace over a rolling or flat half marathon course by the end of August. I'd be very happy to do a 3:33 at St. George in any case.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

A little bit sore from Saturday's race. My quads were a bit tight as was left calf. Right achilles tendon was also a little sore, but felt pretty good after a couple of miles. I picked up the pace a few times just to see how it felt, but was slowed up running around the lake as a lot of water was running down the road (I couldn't see where the water was coming from, but the lake was almost up to the trail in places). Had a nice run on the back part along the creek. Had to sprint the last section as multiple sprinklers were watering that part, even then I got pretty wet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.242.000.000.005.24

Just a little bit of lingering soreness from Saturday, but felt good overall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.641.600.000.005.24

Didn't really feel any soreness or stiffness this morning. Started out at a relaxed pace and then picked it up from time to time, occasionally getting down around six minute pace.

Comments
From Sasha Pachev on Wed, Jun 07, 2006 at 21:03:20

Good work this week so far. Keep it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.292.104.900.0011.29

Ran 5.24 in the morning and 6.02 after I got home from work. Felt a little sluggish starting off the second run, but felt strong at about two and a half miles on the uphill section. Pushed the pace over the next couple of miles, but had some bowel cramping with about a mile to go. Still felt some discomfort a couple hours after the run. Checked my blood pressure when I went over to Kohlers (100/65). Body fat percentage is now 17.2 percent.

Comments
From Sasha Pachev on Fri, Jun 09, 2006 at 13:51:23

Running twice a day is a great idea. 6 miles for the second run might be too much for you now, but I think it would be very healthy and beneficial to go out again for 2-3 miles possibly taking a slower runner along (great way to get your family to run).

From Jennifer Pachev on Sat, Jun 10, 2006 at 19:17:44

I love running, especially when I get to pick cherries with my daddy.

From Kerry on Mon, Jun 12, 2006 at 07:34:17

Thanks, Jennifer! That's a very nice thought. I need to take my girls with me more often. I like cherries too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.841.400.000.005.24

Felt a little stiff starting out this morning, but that went away after the first mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.250.008.25

Went with Laureen this morning. It was just a nice time to be out. A little bit cool and humid following the rain that blew through yesterday. We walked and ran at a pace that she was comfortable with. We started out heading north along the creek trail and followed it around the golf course and then up the hill on Canyon Road. Stopped for a drink at the Church and then followed a dirt road above the homes. It was nice to talk, run and walk. Dropped down into homes east of the canal and as Brittany had a jujitsu camp at 9, I pushed the pace along the canal and up the road and trail to our house. Made it just in time.

Comments
From Sasha Pachev on Mon, Jun 12, 2006 at 13:00:33

Good week of training. Keep it up! IS Laureen your daughter?

From Kerry on Mon, Jun 12, 2006 at 13:13:15

Laureen's my wife. She's had some health issues that have prevented her from running the last couple of years, but she's doing better now. She's done St. George six times and is really the one that got me running again. We periodically try to get our girls (15 and 9) out to run, but right now they much prefer biking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.742.500.000.005.24

Started off a little bit sluggish, but started feeling pretty good heading into the park. There was a beautiful full moon just about the lake. I wish I'd had a camera right then. My legs felt good heading up the hill out of the park, so I picked up the pace. As I made the turn onto 48th, my legs felt light and springy. I pushed the pace along the trail just because it felt good. I'm not sure how fast I was going, because I let Laureen take my GPS watch this morning so she could figure out how fast she and Janet were going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.004.060.006.06

Started off easy to wake up and see if any of the little aches and pains really amounted to anything. Picked it up a bit after hitting the first mile and started pushing it on the hill at two miles. Felt great until the last of the uphill section when my legs were starting to tire a bit. Saw some deer at the side of the road by the high school and a couple of cars coming the other direction. Motioned for them to slow down and about one second later one of the deer darted across the road. The car just barely missed hitting it. Good run today.

Comments
From Sasha Pachev on Tue, Jun 13, 2006 at 11:58:35

Good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.241.000.000.005.24

Took it kind of easy today. My calf and ankle were kind of sore when I woke up. I'm not sure why since they weren't sore the day before. Felt OK after a mile or so, but not as good as yesterday or the day before, even though I got to bed a little earlier.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.501.240.500.005.24

Ran after getting home from work as I was too tired to get up at 5:15 (sleep over at our house). Didn't feel particularly energetic, maybe because it's usually kind of a low time of the day for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.100.004.10

Ran the Strawberry Days 5K in Pleasant Grove. What made it especially fun was meeting up with Verdon, Paul and meeting Kevin Jessop who will be joining us at the WBR. The highlight of the morning was Paul winning entry to the St. George Marathon. It could only have been better if Kevin had won a spot too.

Finished in 21:40 which works out to a 6:59 average pace. The first mile is a nice two percent downgrade which I finished in 6:22. I deliberately held back a bit as I felt that maybe I didn't warmup enough (I really didn't get into my normal breathing rhythm until we were about a mile and quarter into the race). It's always hard to know if you've held back too much at the beginning, but I felt great at the two mile mark (7:20 pace) and started picking it up. As the course heads east after rounding the south end of cemetery, it's a slight uphill. I slowed to around an eight minute pace, before turning at 2.6 miles and heading towards the finish. I felt pretty strong at that point and gradually accelerated (the downhill helped) and hit the three mile mark at 6:29 pace (7:15 average) and dropped to 5:45 pace by the finish. Placed 52 overall and third in age group behind Gordon Hullinger (17:11) and Dionisio Carroll (who was exactly 10 seconds ahead).

Talked to the Schvaneveldts and Millers after the race. It was nice to see them and talk to them about the race and what they've been up to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Felt good to get out this morning even though I didn't get much sleep last night. No aches or pains. Didn't push it until I was past the three mile mark. At that point I just starting running faster because I wanted to. It was a bit warmer this morning than it has been. Will taper a bit this week leading up the Wasatch Back Relay on Friday.

Comments
From Sasha Pachev on Wed, Jun 21, 2006 at 13:52:29

I am running it too. Which legs are you doing?

From Kerry on Wed, Jun 21, 2006 at 22:48:01

Cool! I'm doing 8 (Avon Pass), 20 (into Henefer) and 32 (Midway to Wasatch State Park). Maybe I'll even see you fly by. Last year the BYU and Weber State runners passed me during the night. I thought I was holding a pretty good pace, but I only had a chance to say hello before they disappeared into the night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Felt pretty good this morning, although my achilles tendon was a little sore when I got up. Ran at a pretty relaxed pace starting out. Saw Greg P. and Chad L. on the road south of the High School. Saw a couple of deer in the park. I don't know whether they're the same ones I've seen before, but they don't seem especially afraid of me. They're often only fifteen or twenty feet away when I go running by and just stare at me. The foxes at the south end of the park at pretty much the same. They're a little wary, but don't seem that scared. Picked up the pace for the last mile and a quarter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.310.004.31

First leg of the Wasatch Back Relay (leg 8). It was inspiring to watch Verdon pounding up the dirt road for the handoff as he was giving it his all. I felt well rested and took off up the dusty road at a comfortable pace. It was hot, but it really didn't affect me for the first mile or so. I loved running on the dirt road especially when I got to the shade provided by the trees. There was also a beautiful stream running by the road for much of the way. It would have been perfect if it hadn't been for all the dust kicked up by passing vehicles (one of the volunteers said that some of them were van 1's that didn't want to take the long way around to the next major exchange). Ran first mile in 8:12, second in 8:47. Was pretty hot by that time. It was a relief to get water from my van mates and have them cheering me on. For the third and fourth miles, the steady climb started to take its toll on me and my pace dropped to 9:07 and 9:10 and to 9:12 pace for the last .31 miles. Overall pace was 8:51 or about 11 seconds per mile slower than I was shooting for. Finished in 38:10 (56 seconds slower than projected). I don't think I could have pushed it any harder than I did. Recovered fairly quickly after drinking a few cups of cold water. My GPS showed a net elevation gain of 359 instead of the 487 in the race book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0013.200.0013.20

Day two of the WBR (leg 20). After getting something to eat at East Canyon we stretched out in our sleeping bags for a while. I was tired, but it took a while to get to sleep. I woke up about 15 minutes before my alarm was set to go off. It was a very beautiful starry night. Changed clothes in the restrooms and walked back to the van. As we were heading up to the exchange I heard a radio message from John saying he was almost there. I hoped Verdon was already up there and waiting. There were a few minutes of confusion trying to figure out if Kevin (our pacer) was ready for the transition and where Rich was and if he got Dave's finishing time. Verdon took off down the road, but it was a few minutes before we got everything organized and followed him down the road. We saw Sasha flying along with his pacer and yelled some encouragement. After we made sure that Kevin found Verdon we drove down to the next exchange. It was cool enough that I didn't take off my sweats until Verdon was just a couple of minutes away. Took handoff from Verdon at 2:16 a.m. Started off at a comfortable pace, not wanting to push it too much since my muscles weren't warmed up. It was great having Kevin there as he kept up a nice conversation as I was settling into my pace. First mile 6:37, second mile 6:39. We saw another runner up ahead that we appeared to be closing on. I saw him take off at the exchange at a very fast clip. I thought he might be waiting for our light to catch up with him so he could see where he was going (there was no moon and he was running with a very small headlight). I expected that as we passed he would follow along, but he dropped off right away. The miles seemed to go by very quickly. Third mile pace was another 6:39, but I slowed to 7:22 for the fourth mile due to a flatter section at the beginning and a small uphill and flat section towards the end. Picked up the pace a little on the fifth mile to 7:08 just before entering Henefer. It was a little eerie running through town as there were a number of street lights but absolutely no signs of life. A slight uphill beginning about a quarter mile in. Pace slowed to 7:46. Slight uphill as we followed the course up and over the freeway. 8:05 for the the 7th mile and 7:08 pace for the last tenth. Over all, a nice run. It was great having Kevin there and the temperature was about perfect. Didn't need to drink during the run and only needed a little bit after. Was surprised to find Darin there and chatted with him for a few minutes. Started to get chilled standing around so I headed back to the van and put on my sweats.

After getting some sleep in Park City, we drove to the major exchange in Heber City. After Verdon took the handoff we drove to the next exchange. I felt a lot more rested and ready for my third leg than I have in years past, but I could definitely feel the heat. Took the handoff from Verdon and tried to settle in to a comfortable pace. First mile in 7:41. Felt pretty good and could see I was closing on another runner. As I passed over a bridge at the east end of Deer Creek I recognized it as a place where I once fished with my Dad and brother Andre (both now deceased). It brought back a lot of memories and I wanted to just stop and take it all in. I pushed on though and soon passed the girl I'd been following. It seemed to be getting hotter by the minute. The rest of the run was mostly slight uphill through Midway and the surrounding roads. My van mates stopped for me a few times to give me cold water. I didn't drink much, but it felt so good to just pour it on my head. I'd get an immediate burst of energy right after that. Seeing them also provided a psychological lift as the course takes a number of a turns and it would be easy to get off track if you weren't paying attention. I felt like I was just plodding along towards the end. I saw a couple of women up ahead of me as I neared the exchange and closed within ten yards or so before the exchange. I was very glad to be done, but felt bad that I'd been so slow. My average pace was 8:48 and I'd slowed to 9:04 or worse by mile 4. According to my GPS there was more of an elevation gain than advertised. The race book said the total elevation gain was 377, but I showed 479. I don't think I could have pushed it any harder than I did. It was a hard leg, but I really felt for Paul and Tom who would have to climb the mountain in that heat! Those are two very brave and strong runners.

Comments
From Sasha Pachev on Mon, Jul 03, 2006 at 12:13:12

Good work! What were your total times for leg 20 and leg 32?

From Kerry on Mon, Jul 03, 2006 at 13:49:42

Thanks, Sasha. Leg 20 was 50:59 and leg 32 was 53:45.

From Sasha Pachev on Wed, Jul 05, 2006 at 16:05:53

Based on those splits, your current strength appears to be the downhill, and your current weaknesses are the uphill and the ability to keep the pace in the later miles of a long (past 10 miles) race. The uphill weakness might have something to do with the lingering weight, and should be reduced once the weight normalizes. Additionally, you may want to add some hill repetitions in a couple of weeks or so.

The ability to hold the pace in the later miles should be developed as you keep training consistently gradually increasing the mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Felt good to get out this morning. I had some lingering soreness in my calves and achilles tendon on Monday morning and as I hadn't been able to catch up on my sleep Saturday night, I decided to take it off. Tuesday, my legs felt good, but my wife and I stayed up late talking.

I was a little surprised how good I felt this morning. My legs felt strong and there seemed to be a little extra spring in my step. Pushed a little harder than usual the last mile and a quarter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Run through the Adventure Park after work. It seemed like more of an effort running after work and in the heat, although I felt pretty good the last couple of miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.501.500.000.008.00

Ran with Laureen this morning at her pace. Started off heading north along the trail to the mouth of American Fork Canyon, then up Canyon Road to the church. At the church we took off on the trail that runs east of the subdivision and then picked up the canal road back home. It's always nice to go out with Laureen. It rained the night before so it was especially nice. I had to get back for a conference call at 8:30 so I pushed the pace the last mile and a half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Fairly routine run this morning except I came across a little dog that had been hit by a car. As I was looking to see if it had a tag, a lady pulled up in a van with the dog's companion. She had been looking for the owners but apparently they had recently moved. She wrote down their name on a little card and I told her that I would try to find a phone number for them. I looked it up when I got home and called them, but the number had been disconnected and it didn't give any forwarding number.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.004.060.006.06

Good run this morning. Slept in a half hour because we stayed up a little late and don't have to go in to work today. Began pushing it after a warmup mile (done just under 9 minutes), just over 8 on the uphill sections and 7:30 to 7:50 on the flat to downhill sections. Overall time was 49:18.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Surprised that I felt a little stiff starting out, but it quickly went away. I felt some occasional pain in my right achilles tendon yesterday, but didn't feel anything this morning to speak of. The trails through the Adventure Park and along the creek were littered with debris from yesterday's storm. One large tree was blown over blocking the trail at the south end of the pond and another tree was blocking the trail around the north end of the creek trail (we lost three good size branches from our trees).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.061.004.000.006.06

Felt pretty good starting out even though it was close to 90. Clouds moved in and cooled things off, but the wind also started to kick up. Pushed it after warming up for a mile. It felt good running uphill and into the wind, but once I turned the corner and the wind was behind me I suddenly started warming up. The last couple of mile I could feel myself starting to overheat. I eased back a little the last half mile. The sweat was just poring off after I got home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

A little cooler this morning after last night's rain. Clear skies and everything smelled so fresh. Someone has cleared the path around the pond of the dead tree and path along the creek. Didn't see Laureen or Janet this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

Felt pretty good starting out and like I'd do well today. Just over 8 minute pace to warm-up, then dropped to 7:44 and 7:15 for the downhill sections. Maintained just over an 8 minute pace through the flat and uphill sections and made it to the water stop (just before 7 miles) in about 53 minutes. Felt good after the brief rest and pushed it for the next couple of miles, but started to feel like I might have overdone it a bit on the uphill. Recovered a bit after the uphill in Alpine and the second water stop. Maintained a pretty even pace to the light on 48 and then tried to see if I could do a sub-eight minute pace on tired legs (just barely as it turned out). Felt pretty tired the last mile and slowed to about 8:30 pace. Average pace for the whole distance was 8:10 which is exactly my goal pace for St. George. Total time was 2:02:38.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.500.000.004.00

I'd planned to do the usual 5.24 this morning, but just as I was leaving the house I noticed two boys in their late teens and dressed in dark tee shirtsjust meandering down the street towards the park. One of them was holding something to his side that looked like it might have been a can of spray paint. I'd never seen the kids before and knew they weren't from our neighborhood. I put the paper up on the porch and just slowly walked behind them. They kept turning around to see where I was. I slowed even more and picked up some garbage by the side of the road and put it in Clarke's garbage can. They were still walking very slowly and they looked like they were going to head down the trail along the creek. I started jogging west past the park, but stopped just around the corner to see what they were up to and about thirty seconds later I saw them run towards the pavilion in the park. They must have seen me at that point because they immediately stopped running and slowly walked over to the bulletin board like they were interested in something posted there. There wasn't much to read and it was almost comical how non-chalant they were trying to look when the only people out at 5:30 in the morning are obviously exercising or on their way to work. I ran north to loop around to the house and call the police dispatcher. After I gave them a description of the boys and then resumed my run. I didn't see them again after that and about a half an hour later a police officer called me on my cell phone to report that he was at the park, but didn't see the boys or any sign of vandalism. That wasn't too surprising as I was sure they were long gone and that they realized they were being watched. I suggested he might look around the elementary school for them. I looked around for them on my way back home but didn't see anything.

Comments
From Sasha Pachev on Tue, Jul 11, 2006 at 16:08:50

An interesting morning...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.061.004.000.006.06

Felt good this morning, almost like there was something pushing me from behind. My weight continues to drop and I'm feeling stronger going up the hills. Saw a three point buck this morning on someone's lawn. He was about fifteen feet away and looked like he was ready to bolt, but didn't know which way to go. The house was along a busy street but it was starting to get light enough that he might have made it out of there OK.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Nice run this morning. Clear skies and pleasant temperatures. After I got out on the road I noticed that I was wearing an old pair of running shoes that I've been using to work in the yard. I guess that's one of the hazards of getting dressed in the dark. They weren't as comfortable as my regular shoes, but they at least had some tread left on them. Saw a family of racoons in the park this morning. It won't be long until they're coming for the corn in my garden.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.061.004.000.006.06

Got to bed a little later last night which made it a little harder getting up this morning, especially knowing that I'd be doing a tempo run. It's such a habit now that I think I could be sound asleep and somehow I'd manage to get dressed and start running. I always tell myself that if I don't feel well after a mile that I'll just take it easy for the day. Usually, I'm awake and ready to go after the first mile. This morning it just felt good to run. Even through the uphill sections my legs felt strong. I was breathing fairly hard, but it was just nice to be out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Routine Friday run. Felt good. May have to miss Saturday long run because we're leaving early for a family reunion in Idaho. May try to squeeze something in before we head out.

Comments
From Sasha Pachev on Fri, Jul 14, 2006 at 12:04:54

Good week so far. How do you feel about starting to run 7 miles a day 3 days a week, while keeping the rest of your training the same?

From Kerry on Fri, Jul 14, 2006 at 13:30:46

Yes, I'm feeling like I need to step it up. My work schedule has also eased up a bit so I should have a little extra time in the morning. I'll give that a try this coming week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.763.300.000.007.06

Bumped up mileage for easy days from 5.24 to 7.06. Ran 8:41 pace overall with the last two miles at 7:41 and 7:57. Felt pretty relaxed although I had several twinges of pain in my right quad. I can't think of anything I might have done to injure it so it's probably just one of those random aches and pains.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.061.004.000.006.06

Felt slightly more sluggish today than normal, possibly a result of bumping up yesterday's mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.763.300.000.007.06

Pretty good day today. Feeling slightly more fatigued that usual, but that might have been due as much to the warmer temperatures (and higher humidity) as to a bump up in mileage.

Comments
From Sasha Pachev on Thu, Jul 20, 2006 at 15:48:49

Good work. Keep up the mileage. Slow down if you have to for the bulk of it, but make sure to go race pace on some stretches once in a while. What I often notice when I start training harder is that while I want to run slower (and I do), I can still go fast when the need arises.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.060.000.006.06

The easy miles didn't feel so easy today. I needed to give my brother-in-law a ride to work this morning and he had to be there by 7 so I skipped my morning run, hoping that it would be cloudy when I got home from work. No such luck. It was in the 90's and no shade to be found. After reading an article in Runner's World about heat exhaustion, I decided to take water and not push it too hard. I still got overheated about four miles into the run, but I poured the remaining water over my head and down my back as I ran back by the creek trail. Felt good, but was glad I didn't try to push it any harder in the heat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.762.300.000.007.06

Felt a little tired from after yesterday afternoon's run in the heat and from getting to bed so late. I definitely need more than five and a half hours of sleep. I wasn't sore or achy, just a bit sluggish. Ran a good pace the last couple of miles and ran up the hill instead of going straight to the creek trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Decided to skip the 17 miler I'd planned for today and ran with my wife, Laureen instead. We ran along the creek trail, around the golf course, in the hills east of Cedar Hills and then along the canal. It was just nice to spend the time together. It reminded me of why I started running in the first place. We got home in time to shower and eat breakfast before the parade. I wish I could work more of these runs in. I realize that I'm going to have to push it farther and harder next Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.060.000.007.06

Felt good this morning except for a few minor aches and pains right at the start. The uphill section seems to get easier all the time. Pushed a pretty good pace the last couple of miles until I started feeling some rumbling in my bowels. Made it home without any major mishap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.004.060.006.06

It's starting to get hard to see the road now once you get away from the street lights. I might have to pick up a headlight (or drop some hints for my birthday). Had a little bit of a sinus headache this morning, but other than that felt great. Pushed it pretty hard after getting warmed up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.561.500.000.007.06

Usual Wednesday course, except I followed the Creek trail after running up the hill at the beginning. Caught up with Greg P. and ran with him along the trail. He looks good and seems to be running strong. He said he'd done a 13 miler on Saturday and was feeling just fine today. It was nice chatting with him for a few minutes. He and his wife are planning on running Hobble Creek.

Comments
From Sasha Pachev on Wed, Jul 26, 2006 at 17:43:11

Good work this week so far. Keep it up. When is your next race?

From Kerry on Thu, Jul 27, 2006 at 07:38:47

Thanks, Sasha. I'm signed up for the Provo River Half and am also planning to do Hobble Creek. BTW, congratulations on your third place finish in the DesNews marathon. That was a fantastic time in the heat!

From Sasha Pachev on Tue, Aug 01, 2006 at 15:29:23

Thanks. I'll see you at the Provo River Half then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.061.000.007.06

Felt pretty good this morning so I decided to add on an extra mile. Ran a pretty relaxed pace for the most part with some fartleks thrown in for good measure. Pushed it harder the last couple of miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.060.000.007.06

Took it kind of easy this morning with a 17 miler coming up tomorrow. Ran with a reflective vest as it's very dark heading up 48th at the start. I'll have to talk to Laureen about taking it in as just bounces all over. Lots of runners out this morning. Saw Laureen and Janet crossing the road by the entrance to the Adventure Park trail. Felt occasional soreness on top of my left foot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0016.400.000.0017.40

Got started a little later than I had hoped as I didn't have a chance to put out water the night before. I wanted to start before 5:30, but it wasn't until almost 6:00 that I got started. Today, I just wanted to run a relaxed pace and finish strong. I kept my average heart rate at 149 (which felt very comfortable) and still maintain an average pace of 8:15 which is just three seconds off my target marathon pace. I took an eGel before starting and then stopped for water at about six miles. I took another eGel around ten and another water break about 14. I didn't feel that much fatigue or pain the last few miles, which made me happy. I really felt pretty wasted a few weeks back when I did a 15 miler at a slightly faster pace. I think the increased mileage is paying off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.060.000.007.06

It was really quite dark this morning with the cloud cover. Fortunately, I had some street lights for the first couple of miles. It was light enough to see the road after that. I ran a pretty relaxed pace for the first five miles and then picked it up at the end. No lingering aches or pains from Saturday's long run. Training seems to be going well and I'm getting closer to my goal weight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.005.560.007.06

It was raining lightly when I left this morning. Quite a change from the warm, dry weather we've had for at least the last month. With the heavy cloud cover it was also very dark. After a mile and half warmup I pushed myself to threshold pace, which I sustained to the end. Definitely felt the strain by the end and was breathing hard, but felt pretty good overall (maybe just a little bit of lingering fatigue from Saturday's long run).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.561.501.000.007.06

Took it kind of easy starting out. I've had some occasional soreness on my inside left knee. So far it goes away within a couple of minutes, but I start out kind of easy just to make sure. Over all, I'm pleased that I've had injuries of any consequence.

Pretty routine run today. Picked up the pace at intersection of 48th and Highland. Pushed hard up the hill prior to the creek trail and maintained that intensity to the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.561.501.000.007.06

Nice morning for a run. Rained very lightly for a minute or two. The mornings are gradually getting a little cooler. Pushed in on the downhill into the park and then again going up the hill out of the park. Pushed it as usual after the turn onto 48th and pushed it even harder from the high school to the funeral home. No real aches or pains to speak of. I'm curious to see how I'll do at the Provo River Half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Had the day off from work so I decided to go a little longer this morning. I even slept in a little. It was cloudy and humid. Ran at a pretty relaxed pace until I reached the park in Highland. Another runner crossed the street ahead of me and after I waited for a car to pass, I was about 30 yards behind him. As he was running a pretty good pace I decided to just follow him for a bit without losing any ground. He turned north on the same street as I did, but I decided to stop at the ball field and get a drink of water. The fountain was turned off. By the time I got back on the road he was about 150 yards ahead. I took off after him and gradually started closing the distance. After the hill right before the light I had cut the distance to maybe 40 yards. Heading east on the Highland Highway he crossed over to the other side of the street. I gradually closed the distance and passed him just before Kohlers. By that time I was running a pretty good pace and didn't relax until I turned the corner to head back south. Normally, I speed up at that point as it's just a couple of miles back home, but today I felt just a little fatigued as I hadn't any water, gel or Gatorade. I backed off a little on my normal pace, but still ran strong to the end. I had some pain on the inside of my left knee for a mile or so, but didn't feel it at the end or for the rest of the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.709.300.000.0015.00

Started about 5:50 am from the mouth of Provo Canyon with Greg, Paul, Kevin, Kent, Wayne and Larry. Ran a little below 8 minute pace on the flats and sub 9 on the uphill grades. Great morning for a run. Took a gel at Vivian Park and decided to run another couple of miles up the road. Turned around at the park that's 7.5 miles up the road. Ran 6:30 to 7:30 pace for most of the way back. Didn't feel like we pushed it too hard. It was fun running with such a great group of guys. The miles went by without hardly noticing. Average HR was 143. Weighed myself when I got back home and was a little surprised to find that I was up about a half a pound, especially since my total mileage for the week was around 55. No noticeable muscle fatigue or soreness later in the day. I'm looking forward to the race next Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Finally caught up on some sleep yesterday. Felt more rested than I've been in a long time starting out this morning. It was fairly dark and I could see Orion just coming up over Mt. Mahogany. The temperature was very pleasant. Just ran a very easy pace the whole way as this is a drop back week for me (after a couple of 50 mile weeks). I'm planning to run everyday, but want to make sure my legs are feeling fresh for Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.560.004.500.007.06

Wore a headlamp this morning for the first time and it was probably a good thing that I did. I didn't turn it on until I turned on to 48th west facing traffic. The cars didn't have any trouble seeing me and some even gave me a little room. In front of the high school I usually don't worry too much because there's such a wide shoulder, but this morning I noticed two cars coming with the second one close behind with its brights on. I had to look down because it was blinding and didn't notice that both cars were veering off the road right towards me. They must have seen my light because they pulled to the curb right behind me, missing me just by a a couple of feet. The second car, as it turned out, was a police car with its lights on. If I hadn't had my headlight on, it's very possible I would have been hit. After that the rest of the run was pretty routine. I picked up the pace after starting down the trail to the Adventure Park and kept it up until I was about 3/4 of a mile from home. Felt very good overall. Some occasional aches and pains, but nothing that lasted for more than a couple of minutes. I think I'll probably go easy tomorrow to make sure I'm fully recovered for Saturday's race. I'm hoping to finish under 1:38.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.241.000.000.005.24

Felt some pain in my left leg just above the ankle when I went to bed last night and when I got up this morning. It was still sore when I walked down to the corner to start running, but I didn't feel anything when I started to jog. Took it fairly easy this morning and just enjoyed the quiet and the full moon. Pushed it to marathon pace around the lake and towards the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.240.005.24

Beautiful morning with a full moon. A little cool starting out. Took it fairly easy the first four miles and then pushed it hard the last mile and a quarter. A little knee soreness that came and went and a few other aches and pains, but nothing really of much concern.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.210.002.21

Went out with Laureen this morning. Just walked and talked most of the time. Looked through some of the new homes on the upper ridge (south of the tower). Ran hard up the Canyon Road hill and back down and later ran up the hill to the tower and then back along the creek trail to home.

Race: Provo River Half Marathon (13.1 Miles) 01:37:35, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.0013.100.0014.10

Met Greg and Tom and caught a bus up to the start. Got there a little before six. It was still fairly dark. We headed up to the campground toilets and then hung around the pavilion until about 6:30. Tom and I then jogged up the trail for a ways. It was very beautiful running along the creek. Got down to the start with about ten minutes to go. Race started right on time. Pace per mile varied between 6:55 and 7:07 for the first three miles. Walked part way through the first water station at Vivian Park (3.25 miles). Averaged around a 7:30 pace for the next few miles. Stopped for a gel and some water before heading up the road. Saw Sasha fly by with a good lead on Ron Greenwood and Steve King. Saw Darin Cable close behind, but he wasn't wearing a number so I wasn't sure if he just happened to be on the course or what. Averaged a litte under eight minute pace heading up the hill. Saw Tom and Greg a little bit before the turnaround (I lost sight of Tom at about two miles and Greg around four). I tried to keep my heart rate between 158 and 164 for the most part. It jumped to 169 average for the uphill. Dropped back down again heading down to Nunn's Park. The remaining miles seem to go by fairly quickly and although there were times that I felt tired, there were also times when I felt quite energized. Passed a half dozen or so that I'd been trailing after we hit the eleven mile mark. Battled some of the usual negative thoughts the last mile or so, particularly following the very circuitous route towards the end. Finished in 1:37:35 which was just was I was shooting for (10th pace in 50-54 age group). Greg finished around 1:33 and Tom around 1:32. Met up with Kevin at the end. Just a great morning to spend in the park with friends.

Comments
From Sasha Pachev on Mon, Aug 14, 2006 at 13:10:43

Good work. Looks like your training has paid off. You should expect about 1:32 in Hobblecreek. Note that the course has changed, and my predictor is tuned on the old course. You would have run the old course probably a minute - minute and a half faster ( because it was short).

From Paul Thomas on Tue, Aug 15, 2006 at 12:04:20

Good job, Kerry. I really regret my decision to not run this one, especially since it looks like I will be at the same meeting as you at the Mariott Center instead of running the Spanish Fork half marathon. Up until Sunday they had been telling me our meeting was at 4:00pm. Sunday they corrected it to 9:00am. Oh well. I guess Hobble Creek will be my only pre-marathon test. I'll have to make it count. It sounds like I'll have my work cut out for me to try to make a good showing with the likes of you, Greg, Tom, etc. Congratulations on a good race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.480.000.000.003.48

Have some lingering soreness in my calves and a little in my quads from Saturday's race. I was happy to find that it pretty much all went away when I started jogging. I should be able to bump up the mileage and pace tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.060.000.000.007.06

The soreness is pretty much gone from Saturday's race. I pushed it a little harder than yesterday, but was still just under marathon pace. With the clouds it was fairly dark this morning. Even during the next to last mile it was difficult to recognize bikers and runners going the other way. A few drops of rain came down and lightning was flashing around the horizon, but it remained a pleasant morning for a run. As always, I'm feeling the need to get more sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.063.000.000.007.06

Felt great this morning and enjoyed just being able to get out and run. Still have just a little lingering soreness in my calves from Saturday's race, but not enough to slow me down. Really felt in the zone the last three miles, pushing a good pace, but felt like I could run forever.

Comments
From Paul Thomas on Wed, Aug 16, 2006 at 14:01:54

Yes, it's time for another 20 miler this Saturday. Do you want to do the Provo Canyon run again? I'm up for that, or some other course if you prefer. Larry's in Alaska and the other neighborhood guys, to my knowledge, don't have any plans yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

Felt good this morning, but didn't push it as much as yesterday. Saw three deer cross the road right in front of me just east of the funeral home. Took my headlamp this morning, but there was enough light from the moon to get by. For the last mile, ran up Redwood Dr. to Cottonwood and then took the creek trail home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.061.002.000.007.06

Woke up a few minutes early this morning. Felt a little more rested than earlier in the week. Now, when I head out the door I don't even see the first hint of sunrise in the east. I wore my reflective vest and headlamp this morning. I felt pretty good throughout the run and picked up the pace and slowed down again several times. Pushed it pretty hard from the light to the funeral home and then after jogging for a few minutes, picked it up slightly again. My legs really felt strong during the faster stretches.

Comments
From Sasha Pachev on Fri, Aug 18, 2006 at 15:17:47

Good work!

Pushing to the funeral home sounds like a great idea. The old Top of Utah course had a funeral home around mile 25. Perfect place!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.908.200.000.0020.10

Ran up Provo Canyon with Paul and Tom. The time just goes by so fast when you're running with friends. We ran at conversational pace for all but the last few miles as we started to speed up. Was tired at the end, of course, but not exhausted. The increased miles, a couple shots of eGel along the way and Paul and Tom's companionships made all the difference. My average heart rate for the run was 144 and our average pace was 8:34. I'm looking forward to Hobble Creek next Saturday.

Comments
From Sasha Pachev on Mon, Aug 21, 2006 at 11:29:20

Good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.480.000.000.003.48

Took it easy this morning as we got to bed late last night. I also wanted to make sure I was fully recovered from Saturday's run. Didn't notice any soreness to speak of. My resting heart rate on Sunday morning was 40.

Comments
From Sasha Pachev on Mon, Aug 21, 2006 at 11:31:38

My lowest sustained resting heart rate is 48. It can drop as low as 42 for one minute if I jog a bit and then stop and wait a minute or two, but then goes back up. However, my max is 170.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.741.500.000.005.24

Felt good this morning. My legs were well rested and there seemed to be a little extra spring in my step. Warmed up for a mile and then threw in some fartlek stretches on my way to the park. Felt a little soreness in my knees heading up the road behind the high school, but it went away after a few minutes. Pushed it the last mile and a quarter back along the creek trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.240.000.005.24

Kind of an easy run starting out. I've been running a bit short on sleep, so I was pretty much on autopilot for the first couple of miles. Starting pushing it a bit starting up the hill out of the Adventure Park and a little harder once I got to the path around the orchard. Pushed it to 5K race pace the last quarter mile. No aches or pains to speak of. I just need to get more sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.480.003.48

Felt good this morning. I should be ready for Saturday's race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.540.002.54

Walked with Laureen for an hour and then ran to loosen up for tomorrow's race. Noticed my left outside ankle was a little sore while I was running the faster stretch, but it went away when I stopped. Hopefully, it'll be all right for tomorrow.

Race: Hobble Creek Half Marathon (13.1 Miles) 01:33:45, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.0013.100.0013.60

Finished in 1:33.45 and 9th in the 50-54 age group. It was great to see so many friends at the race. Rode up on the bus with Paul, Tom and Wayne. Cory and Nathan were sitting up closer to the front of the bus. I was a little concerned with the late start, especially when we hit sunlight at about the first mile marker, but it never really got too hot. Took an eGel before the race and one at mile 8. The second one seemed to kick in around mile 11 as I finished pretty strong and know I could have pushed it harder. Average heart rate was 165. My weight post race was 152.6 (15.9% body fat). I need to finish at least a minute faster next year to place in the top three for my new age group.

Comments
From Sasha Pachev on Sat, Aug 26, 2006 at 20:53:58

Congratulations on reaching your goal!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.540.000.000.004.54

My calves were still a little tight from Saturday's race, but I started to feel pretty good after a mile and a half or so. Increased my turnover a bit, but didn't push too hard. Should be good for at least 50 this week. My total focus now is getting ready for St. George (25 training days + 14 days taper = 39 days).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

Good run this morning. Got started a few minutes earlier than normal and saw a few bikers that I don't normally run into. I had my headlamp on as I was running south towards the entrance of the Adventure Park when I saw a very strange object reflecting light back to me, moving across the road from right to left. I was startled for a few moments until I was able to make out the dark shape of a deer bounding across the road. I paused for a moment to make sure there weren't any more heading my way. My calves were feeling just a little tight the first mile or so, but I felt great after that. Pushed it harder the last couple of miles.

Comments
From Sasha Pachev on Tue, Aug 29, 2006 at 09:25:42

Fast recovery from a race is a good sign for St. George. Keep up the training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.762.001.000.007.76

Took the turn at the HS this morning instead of continuing north to the park entrance. Added the missed distance and a little more to the end of my run. Felt good this morning. No lingering aches and pains. My blood pressure yesterday afternoon was 109/70 and my pulse was 42. I feel like I'm fully recovered from a workout or race when my resting pulse drops back down to the low 40's. I was bothered a bit by bowel problems this morning and Laureen was sick when I got back. It might have been something we ate last night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.060.000.007.06

Nice run this morning, just a little cooler than it has been. Starting out I thought it might have been nice to have some cotton gloves. Ran to the top of Redwood Drive on the way back. It's pretty dark along the creek trail even at 6:20.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.060.000.000.007.06

Took it easy this morning as my lower back was a bit sore. It eventually eased up, but the soreness never completely disappeared. It should be all right by tomorrow (I think I must have just slept in a weird position).

Comments
From Sasha Pachev on Fri, Sep 01, 2006 at 15:01:50

Good work this week so far. Keep it up. Things are looking good for reaching your goal in St. George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

Had a great run with Paul and Verdon up Provo Canyon. We started off about 6:30 with a stiff head wind keeping us from going out too fast. The wind died down as we got further up the canyon and it turned into an absolutely gorgeous morning with perfect temperatures. It took about an hour and a half to get to the gate at Trefoil Ranch. We met Verdon about a mile or so from the top. Paul wasn't having a great day (after having worn himself out the day before), but we ran together down to Vivian. Paul wanted to rest at that point and insisted I go on ahead. After a mile or so, I was joined by another runner named Jared. It was nice to have the company. We kept up a nice pace to the end. Finished in 2:47. Average heart rate was 144 which is well below my marathon threshold rate.

Comments
From Sasha Pachev on Mon, Sep 04, 2006 at 20:12:03

Good work. Mike and I must have seen you on our run. We started at Vivian probably around 7:30 am, ran up to the start of the Provo River 10 miler, then ran the course of the race, and came back to Canyon View Park.

From Kerry on Tue, Sep 05, 2006 at 08:19:40

Paul and I stopped at North Fork Park for a gel and some water and saw you and Mike run by. We thought we might run into you at the top or heading back down, but when we didn't see you again we figured you must have turned off. Verdon said he saw you and Mike fly by. It sure was a great day for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Laureen did her long run this morning instead of on Saturday, so I went out with the intent of just running part way with her. It was so nice running with her that I just kept going. There were moments when an ache or pain would make me think that I'd overdone it (after Saturday's 20 miler), but I felt great afterwards and throughout the day. My weight is continuing to drop (now 150.2) and my resting heart rate has dropped to 41. I'm feeling fairly confident now about meeting my goal at St. George, but I know that sickness or an injury can throw a wrench into the works. I want to take advantage of the time remaining while avoiding workouts that risk injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.062.002.000.007.06

Felt great this morning. I didn't get any extra sleep, but I felt rested and energetic. After warming up for a few miles, I started pushing the pace. I still feel a little stiffness in my lower back, but it wasn't hurting and it didn't affect my running. It was dark this morning so I had to keep the light on most of the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Ran with Laureen this morning. She's been running after the kids get off to school but she needed to get out earlier today. The moon was up but mostly obscured by clouds, so it was dark. It was nice running together. I've been feeling a cold coming on and although I didn't feel too congested this morning, I still wasn't 100 percent.

Comments
From Sasha Pachev on Thu, Sep 07, 2006 at 10:50:52

I used Garlic Super Immune formula when I feel a cold coming in combinations with lots of vitamin C. You can get the formula at Good Earth in Orem.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.340.002.000.0013.34

Ran with Laureen this morning. We got started at 4:45 and took the tour of American Fork, Alpine, Highland and Cedar Hills. I took off when we reached the mouth of American Fork Canyon as I had a meeting at the Marriott Center. I pushed a good pace up the hill, but I had some knee pain starting out that slowed me down for a couple minutes. It went away, but I could still feel a little stiffness even after the run. My running felt light and easy, almost like there was a wind behind me. I ran a 6:34 mile after clearing the top of the hill and was at 5:45 pace as I rounded the corner to my house. The whole stake presidency was waiting in a van outside my house. They'd stopped by to see if I needed a ride. I told them I'd catch up as I needed to take a quick shower and a little something to eat. I managed to get ready in about 10 minutes, but ran into some heavy traffic in Provo. By the time I parked and got in there it was 9:10 (which luckily was earlier than Pres. Monson and Elder Wirthlin made it).

My weight this morning was 148.6.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.066.000.000.007.06

Felt great this morning. Temperatures were perfect, the stars were bright and the moon was out. As I turned on to 48th west there was another runner just across the road running a bit slower. After a little bit I crossed over to face oncoming traffic and naturally started to speed up as I always do when I feel someone is coming up behind me. I kept thinking I heard his footsteps right behind me so I'd push it a little faster. I turned onto the adventure park trail and just kept up the pace. It felt good to be out and there was just enough moonlight to let you see where you were going. Picked it up a little bit with two miles left and ran even harder when I saw some runners up ahead (I caught them just before turning at the funeral home). All in all, a good run. There was a little lingering soreness in my lower back on the right side, but it seems to be getting better and often disappears completely. I'm shooting for 55 to 60 this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

Had a hard time getting up this morning. I was so tired when the alarm went off that I just reset it for a half hour later and tried to go back to sleep. It didn't work. After laying there for a few minutes I just got up and headed out. I felt all right once I got moving and ran fairly easily. Ran into Greg and Chad along the adventure park road. Pushed a little harder the last two miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.504.561.000.007.06

Had a good run this morning which was probably helped by the fact that I ended up sleeping in for an hour (the cat woke me up to let her out and I couldn't get back to sleep). After a mile and half warm-up, I started pushing the pace, going faster as I got closer to the end. I imagined that I was doing the last six miles of the marathon and practiced running relaxed and shutting out negative thoughts.

Comments
From Sasha Pachev on Wed, Sep 13, 2006 at 20:49:28

Good training this week, and overall in the last two months. Very consistent. Should pay off in St. George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

Routine run this morning. My inside left knee has been a little sore the last couple of mornings just starting out. I guess this is the time of year to worry about every little ache and pain. I don't feel anything after a mile warm-up or throughout the rest of the day. Ran into Lloyd N. just before turning onto Dorchester. He hasn't been running much this year, but plans to do a couple of marathons next year. It'd be nice to do some long runs together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.062.002.000.007.06

Listening to the weather forecast, I thought it was going to be cold this morning so I went out a little overdressed. The streets were a little wet from overnight rain, but nothing was coming down when I left. With the fresh air and the extra rest (I slept in until 6), I just felt like picking up the pace after a mile warmup. As I turned onto 48th for the last two mile stretch it started raining, light but steady. Shortly after the lightning and thunder started and by the time I got to Lone Peak HS it was coming down pretty steady. I was running fairly hard at that point, but picked it even more as the lightning started hitting closer. By the time I reached the corner at Deep Creek and Sunset it was a regular downpour. I certainly made it back just in time. Overall, a great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.490.000.000.007.49

I had planned to run a 20 miler with my wife Laureen, but with the overnight storm, we decided to postpone that run until Monday. When the sun came up it looked nice so we decided to go out for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.853.000.000.0013.85

Laureen started her 20 miler while I got the kids off to school. I then ran part of her scheduled route backwards and met her just north of the Highland Park. The weather was almost perfect for a long run. My knee (left inside) was a bit sore for much of the run for some reason. It hasn't bothered me before except for a few minutes here and there. I wondered if it wasn't aggravated by running a slower pace. Laureen did great and was still feeling good at the end of the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.060.000.007.06

Felt great this morning. No sign of the knee pain that was bothering me yesterday. Marathon pace felt relaxed and easy. Pushed it a bit harder the last couple of miles (ran up the steep hill on Redwood). I'm planning to push hard this week and do a 20 miler on Saturday in Provo Canyon before starting to taper next week.

Comments
From Sasha Pachev on Tue, Sep 19, 2006 at 11:21:02

Good plan.

From Paul on Tue, Sep 19, 2006 at 16:52:44

While you are pushing hard this week I want you to think of me kicking back while I taper and carbo load. :-)

Actually, I've kind of missed pushing hard, because of my injuries. I can hardly wait until Saturday. For some reason I really enjoy the challenge of finding out what's in me and trying to squeeze it all out (but hopefully not too soon). These next couple of weeks, from the start of TOU to the end of SG, will be very interesting for me.

I wish you continued good luck with your training. You've really been working hard. I'm looking forward to seeing you at SG and watching you easily qualify for Boston. I hope you'll wait around for me to finish so I can congratulate you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.065.001.000.007.06

Felt great this morning after whimping out yesterday. Legs felt good and strong. No aches or pains. Temperatures were very pleasant. Pushed it fairly hard the last mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0012.000.000.0020.00

Beautiful morning for a run up Provo Canyon. Without Paul or Tom around to push me, I kind of took it easy for part of the run and just enjoyed the scenery. I pushed the pace on the way back and although I felt tired at the 20 mile mark, I wasn't exhausted by any means. I only averaged 8:51/mile which was about 15 seconds slower per mile that I wanted to do (it's possible that I left my watch running when I stopped for water and ending up talking to a girl that was was also running St. George). It was a good run in many ways, but it didn't give me any extra confidence for St. George. Laureen had finished her run about ten minutes before and was waiting in the car. After a brief stretch I got in and we left. I probably should have walked around a bit more as my calves soon starting cramping up (I haven't felt that for a while). I recovered quickly and didn't feel any lingering aches or pains or tiredness for that matter.

Comments
From Paul on Sun, Sep 24, 2006 at 16:31:30

Kerry, looking at the weekly mile totals you have been doing, and the paces you have done, it sure looks like you are ready for St. George and a time faster than 3:35. Hang in there the last two weeks and remember these are taper down weeks. Go into St. George well rested and ready to knock it out. You have the base. I ran 5 consecutive St. George Marathons at my age 54 thru 58, but missed the lottery this year. You are running much higher total weekly mileage than I did. You are running faster long runs than I normally run. You are ready. My five St. George times from 2001 to 2005 were: 3:18:03, 3:15:56, 3:18:04, 3:19:03, 3:37:21 (2 months after Pikes Peak). I get a real good feeling about your prepardness to beat 3:35 this year. Remember family and friends will be having good thoughts and prayers for you during your race. Dean Paul Ivory

From Kerry on Sun, Sep 24, 2006 at 21:58:19

Thanks, Paul, for your encouragement. That really means a lot. I've trained a lot harder this year, but it's hard to forget the cramping, nausea and utter exhaustion I've felt the last five or six miles in years past. I'm going to give it my best and am anxious to see what I'm capable of. BTW, those are some pretty impressive times for the marathon. It's really a shame that you didn't get in the lottery this year. Best of luck to you!

From Sasha Pachev on Tue, Sep 26, 2006 at 09:21:13

Although you should cut down in the last two weeks, make sure not to skip days. If you are short on time, run less, but still get out even if it is only a mile or two.

I have also found for myself that a shorter taper works better. I never had good results with a two week taper. I have gotten the best results so far by cutting down the long run the Saturday the week before, training at a slightly lesser volume (80-90%) on Monday, maybe 70% on Tuesday, and then 50% the remaining three days. Unfortunately our bodies tend to do better at accumulating fat than at storing glycogen when less active for a siginficant period of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.000.006.00

Felt good this morning getting starting. I wanted to push the pace just to reassure myself about the upcoming marathon. After warming up for a mile, settled into a 7:09 pace for the next mile, then about 7:50 pace through the uphill miles. Pushed it a little harder from the light to the HS (7:18 for mile 5, 6:27 for the downhill section) and finished with a 7:26 for the last mile. Average heart rate was 161 which is about the midpoint of my threshold range.

Comments
From Sasha Pachev on Fri, Sep 29, 2006 at 12:15:24

What happened on Monday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.003.000.006.10

Ran three easy miles with Laureen and then took off to loop around the high school as she was heading home. Ran 7:07 to 7:40 for last three miles. Beautiful fall weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Got to bed late last night and woke up with a bit of a sinus headache (for some reason I've also been bothered by asthma attacks around bedtime). My legs felt good for the run, so even though I was planning on taking it easy today, I pushed it the last mile just to make sure that everything was OK. Before the marathon I sometimes doubt my ability to run 100 yards let alone 26.2 miles, but then other times I think that averaging no worse than an 8:10 pace on a mostly downhill course sounds pretty easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.005.240.005.24

Ran the loop around the adventure park lake just as the sun was starting to hit the water. Kind of cool to start out, but was very comfortable after a mile or so. Pushed it fairly hard the whole way as I wanted to run it all at sub-marathon pace. After a one mile warmup at 7:45 pace, maintained 7:20 to 7:30 pace (managed 6:20 or so on the downhill sections and 7:50 on the uphill). Felt good. No aches or pains to speak of.

Comments
From Paul on Sun, Oct 01, 2006 at 09:53:41

I just couldn't resist commenting on your entries for yesterday and today. Yesterday you said that you sometimes doubt your abilities, and today you log a training run that reflects what great condition you are in. I've seen comments from others on your blog that confirm what I firmly believe, that you have trained so well that a 3:35 is well within your reach. There is no such thing as an easy marathon, but I honestly think the only thing you have to worry about is worrying about things too much. I think somehow you just need to tune out the negative self talk (that we all have) and just relax and enjoy the run. You are so ready.

From Sasha Pachev on Mon, Oct 02, 2006 at 16:00:45

Paul is right about worrying. Worry is the worst thing you can do during taper. Increased adrenaline levels interfere with the accumulation of glycogen. So if you worry throughout your taper, you run the race essentially un- or undertapered. That is one reason I like to run a mile every day at marathon pace during the taper - it gives me the reassurance that I am in good shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.340.000.000.007.34

Had a nice run with Laureen. The weather was beautiful. We ran through the adventure park, around the lake, up to Kohlers, through the golf course to the trail and back along the creek.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.340.401.103.405.24

It was humid this morning, the skies were overcast and the temperatures almost perfect for a run. Did the adventure park loop. I felt good starting out (like the wind was at my back) so I pushed the pace. My legs were a little heavier than on Friday and pace a little slower, but over all, the run went well. Weight after the run was 146.2 (body fat 14.7). My resting heart rate dropped back to 143 yesterday. I should be ready for Saturday.

Comments
From Sasha Pachev on Mon, Oct 02, 2006 at 13:08:39

How tall are you?

From Kerry on Mon, Oct 02, 2006 at 14:53:08

Five feet nine inches.

From Sasha Pachev on Mon, Oct 02, 2006 at 14:55:53

You got your weight to where it is just right for somebody your age. Keep it there.

From Paul on Mon, Oct 02, 2006 at 20:56:26

Kerry,

Everything I see with your running and now with your weight and body fat percentage, you are ready to run. Enjoy the taper week and go get'em this Saturday. Sub 3:30 is a lock. It doesn't mean it will be easy, it just means I think you will do it. Who cares if you can barely walk after it is over. The glory will last forever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Took it easy this morning. Skies were clear and the air was fresh from yesterday's rain. Looped behind the high school and back along the trail. A lot of leaves have fallen since yesterday and water is running again in the creek. Perfect day for a run. Did 4x100 strides to finish up the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Taper run on an overcast, but pleasant day. No aches or pains, but felt a big sluggish. Finished off with 4X100 strides.

Comments
From Paul on Thu, Oct 05, 2006 at 19:31:46

Kerry, you are ready. You are rested. You will do great at St. George. Go for it. A PR is waiting for you to take it. The glory lasts forever.

From Paul on Sat, Oct 07, 2006 at 19:15:24

Kerry, congrats!!!! I saw your St. George time and you are qualified for Boston!! The glory lasts forever. Only about 10% of runners can qualify for Boston, and you are part of them!!

My Boston this year was tough as I tore a muscle in my upper left leg at mile 14, and limped in the last 12 miles. I plan on a PR in 2007 Boston. See you there among the 20,000 runners. I already have my hotel reservations out in Framingham. You can save a lot of money if you stay out of Boston. Enjoy, Paul

Race: St. George Marathon (26.2 Miles) 03:31:49, Place overall: 909, Place in age division: 74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Perfect day for a race. Loved running by moonlight with the cool temperatures. Started out with Paul, Cory, Tom and Kevin. We lost sight of Tom in the first mile (as he went on to a 3:17 finish). Caught up with Larry, Wayne and Kent and ran with them for a while. First mile warming up and dodging people in 8:19 (HR 136). Second mile in 7:59, HR edged up to 151 with the uphill section. Third mile 7:28 pace and with the downhill HR fell to 148. Was definitely holding back through these early miles to avoid the usual crash and burn around 20. Lost Cory at one of the water stops as he was having some plantar pain.

Covered the next four miles at a comfortable pace (7:28, 7:42, 7:24 and 7:16). HR stayed below 150. Started to feel some strain heading up Veyo and into Dammeron Valley. Managed 8:49 and 8:25 over the next two miles. We stopped for a POP break at the beginning of mile 10 and only hit 8:50. At that point the sunlight warmed us up a bit. Mile 11 in 8:43, mile 12 in 8:11. HR 152 to 155 heading up the hill.

We felt tired by the time we finished the climb through Dammeron Valley and it felt good to just let gravity take over. Mile 13 in 7:47, 14 in 8:04 (took another POP break) and 15 in 7:44. We pretty much held the same pace through 18 (7:43, 7:49, 7:50). As Paul was feeling the lingering effects of TOU and wanted to drop back, I plowed on ahead.

I was dreading the next part of the course as it was always during this section that things began to fall apart for me. I felt OK, however heading up the 2 percent grade and finished it in 8:27 (which was faster than I'd projected). The next mile was about the same (8:31). I checked my time at the 20 mile mark and was surprised to see that I'd hit my projected time for a 3:30 to the second. That gave me a burst of energy just as I was hitting the downhill section (7:36 for mile 21). For some reason, I slowed for the next mile (8:22) and my HR climbed to 160. I was starting to feel pretty tired, but the crowds lining the streets provided a big boost so I managed a 8:01 for mile 23 and for mile 24. After turning onto the diagonal, I was feeling pretty much beat. My pace dropped to 8:20 for mile 25 and to 8:50 for mile 26. Realizing that I'd slowed way down and that after all that effort I might miss qualifying, I pushed the last .2 mile as hard as I could (2:06) and finished in 3:31:49, slightly disappointed that I hadn't come in under 3:30, but just greatly relieved to know that all the hard work had paid off with a Boston qualifying time. It was such a great feeling to have reached that goal.

Comments
From Paul Ivory on Mon, Oct 09, 2006 at 19:39:50

Kerry, again congrats on qualifying for Boston. Are you going to give any more of the race details past the mile 18? You did a great race.

From Paul Thomas on Mon, Oct 09, 2006 at 22:07:03

Congratulations (again) on running an awesome race, Kerry, and qualifying with minutes to spare. Your training this year has been inspiring. I was thrilled that you were able to reap the fruits of your labor. It was great running with you (as long as I was able to). As I saw you pull away around mile 18, I knew you were going to make it. That's twice this year you left me in the dust. It's not going to happen again. Next time, we're both going to PR.

From Sasha Pachev on Tue, Oct 10, 2006 at 09:05:19

Good work! The training has paid off.

Mile 22 has some uphill in it. Also, as you are moving along and it gets warmer, you dehydrate and HR starts to drift up a bit. Your muscles also get sore, so you lose economy. That means even without dehydration and other influences that

raise your HR, it will be higher at the same pace. I believe also the loss of electrolytes can raise your HR. Not sure if the glycogen depletion and low blood sugar alone would do it, but it is also possible. I'd say it would if you are still running the same pace.

From Kerry on Tue, Oct 10, 2006 at 09:52:44

Thanks, Sasha, for all your advice and encouragement! I don't think I would have put in as much work without the support I received through the blog. I felt a lot of gratitude those last miles as I was still running.

I took eGel at 5, 11 and 17 and had planned on taking one more at 23, but I thought I might gag if I tried to get one more down. It might, however, have given me a little boost for the last two miles. I'm looking forward to this coming year and setting some new goals.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I've held off running for a few days because of some lingering pain in my left knee. As it was gone this morning, I went for a easy run just to ease back into training. Everything felt fine except for a little tightness in my right calf that seemed to cause some soreness in my right ankle after about two miles. Other than that, I feel like I'm ready to get going again.

Comments
From Sasha Pachev on Thu, Oct 12, 2006 at 10:01:34

I am glad you are having a decent recovery. You will see some really good results next year as you train properly through the late fall and winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Felt good to get out. Still a little bit of soreness in my right ankle. Pushed it a little harder the last mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Went out with Laureen. Beautiful fall morning. Mostly cloudy, but perfect temperatures.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.240.000.005.24

I wasn't looking forward to going out this morning as it looked kind of cold and wet. It turned out to be almost perfect conditions for a run. I was only going to go out for about three miles, but it was so nice that I decided to head down around the pond. My legs were a little heavy starting out, but I was able to pick up the pace after a couple miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.240.000.005.24

Cold wind (10-15 mph) out of the NW. Temperature in the low 40's. It seemed like a miserable day to go for a run as I was walking to the corner, but once I got going it wasn't too bad. When I turned south after the high school, I even started feeling a little too warm. After running around the pond and heading north, the cold wind felt good (although running uphill against the wind isn't my favorite thing). Felt good over all. No aches or pains to speak of.

Comments
From Paul Ivory on Tue, Oct 17, 2006 at 21:23:38

Kerry, enjoy the cool weather. We are still running in over 90 degree weather in high humidity here in Texas. It should cool down some day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.241.000.000.005.24

It was only about 28 degrees when I started out this morning, but the sun was out and only a slight breeze from the south. I felt good, but I'd decided beforehand that I would just run easier today. I think I'm just about fully recovered from the marathon at this point. I'll just try to maintain a good base for the next couple of months.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.242.001.000.005.24

Took off this morning at a little faster pace than I'd planned on. Maybe it was because it was a little colder or maybe it was the music I was listening to. Usual run through the Adventure Park. Started picking it up as I started up the hill and then picked it up again with a mile left to go. Felt good to run hard.

Comments
From Sasha Pachev on Thu, Oct 19, 2006 at 20:35:42

Good work. Going little faster than planned on occasion is good as long as you do it wisely.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Didn't sleep well last night. Feel like I'm coming down with a cold (nasal congestion, headache, scratchy throat and so on). Instead of a run this morning, went for a walk with Laureen instead. It was perfect weather and I felt a lot better afterwards. Will try to get out for a run tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.060.000.0010.06

Felt good this morning, even though I've been fighting off a cold. I wasn't sure that I'd be able to go the whole distance as I haven't been feeling that good, but my lungs and legs didn't complain at all. Ran the extended temple loop with four miles of uphill (average 3.3 percent grade). Averaged 8:37 pace for the whole run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Beautiful morning for a run. The sky was clear and the temperatures were in the low 50's. Ran the adventure park loop with Laureen. A great morning to get out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

My cold is getting worse and so instead of running today, Laureen and I went for a longer walk along the trail and up to the mouth of American Fork Canyon. It was pleasant and sunny with no wind and just some high clouds.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Felt even worse today than yesterday. Took the dog for a walk when there was a break in the weather. I'm anxious to get back running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Feeling a little better today, although I still have a cough and some congestion. Ran the adventure park loop with Laureen. Just nice to be out.

Comments
From Sasha Pachev on Fri, Oct 27, 2006 at 15:08:10

Good job making your way through the sickness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Had hoped to go out for a 7 to 10 mile run, but badly strained my back working on building some shelves in our cold storage room. Immediately iced it, took some Motrin and laid down. After a hot bath that night (with one of the jets directed right at my lower back) I was able to sleep and felt much better in the morning. It started to loosen up gradually on Sunday and by the end of the day I hardly noticed it at all. May try to get a run in on Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

It was hard starting out, as my lower back was still pretty tender and I couldn't stand up quite straight. The bouncing intially caused some sharp pains that forced me to alter my gait somewhat. It felt great to be out running again on a sunny fall day and gradually the aches and pains began to fade and I was able to go from about a 9:00 minute pace to 8:30. Towards the end of my short run I started to have some bowel discomfort, but I was just happy to have gotten out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Starting out my back was still a bit sore and my form sort of resembled the last mile or two of a bad marathon (hunched over, shuffling). But things gradually loosened up and I was soon running fairly smoothly. I even managed to pick the pace up heading back along the trail. I'm optimistic that I'll be able to handle the five mile loop in a day or two.

Comments
From Paul T on Tue, Oct 31, 2006 at 11:12:10

Sorry to hear about your recent illness and injury. I'm glad to hear you are on the road to recovery. I guess you should be glad this happened after St. George instead of before. Happy Halloween!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.751.000.005.25

Had a good run this morning. Ran the adventure park loop with Laureen and then took off so that I could get home in time to help my daughter get off to school. Pushed it the last mile and felt great. No back pains or congestion to speak of. I was happy to find that I could run at a good speed without any problems.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Another beautiful fall morning (temperature around 30 with the sun just coming up). Ran down the adventure park road but didn't loop around the pond as Laureen and I had to get back earlier. Felt a little more congestion today and woke up coughing, but it doesn't seem to be a problem now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.001.240.005.24

Routine run around the adventure park. Picked up the pace after the loop around the pond and then pushed it the last mile and a quarter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.500.008.00

Went for a run with Laureen. We ran around the golf course to the mouth of American Fork Canyon. As we ran up the hill and started along the dirt trail it started to rain lighty. The further we ran, the harder it rained so we started looking for a way down. By the time we got down to the canal road it had pretty much stopped. We were pretty well drenched, but surprisingly, it wasn't too cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.240.002.000.005.24

Ran the adventure park loop with Laureen for the first 3.24 and then pushed it hard the last two. It was nice to stretch it out a bit. The weather continues to be perfect for running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.240.002.000.005.24

Same run on the adventure park loop with Laureen. Pushed it hard the last two miles. Felt strong without any lingering aches or pains.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.021.000.007.02

Ran adventure park, Kohler's loop. Averaged 7:56 pace overall (a little faster on the flat and downhill stretches, a little slower on the uphill). Pushed the last mile fairly hard, but never felt much stress. I was a little tired starting out (mostly from lack of sleep), but felt pretty strong throughout. An absolutely beautiful day for a run (clear and just cool enough in the morning for a long sleeve shirt).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.500.000.005.50

Ran on the indoor track at the American Fork Rec Center so I'm not sure on the distance (I just based it on time and pace). My daughters have a Jujitsu class on Thursday nights so I decided to run while they were in class instead of in the rain and wind this morning. I think forty-five minutes is about as long as I can stand running around that little loop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.881.000.000.004.88

Cold this morning, but beautiful. Grass covered with snow and temperatures in the mid-20's, but the sun was out and no breeze to speak of. Ran the adventure park loop with Laureen and then cut it a bit short to get home in time to get daughter off to school.

Comments
From Paul T on Fri, Nov 10, 2006 at 16:59:04

It sounds like you are over your illness and back to running strong.

Larry is looking to run the Death Valley Marathon on Dec. 2 so he's doing a 20 mile long run tomorrow at 8:00am. I'm planning to join him tomorrow. I'm not sure where we'll run, probably Provo Canyon or the canal road. I know it's short notice and vague plans, but you're welcome to join us.

BTW, Scott Blake just joined the blog at http://sblake.fastrunningblog.com/.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.250.0010.25

Ran the usual Saturday morning loop with Laureen, but we went a little further south so that we could stop at the church at the bottom of the hill for a drink. Pushed it up the big hill at the mouth of American Fork Canyon and also along the stretch just north of the white church. It was overcast and a little cold and breezy at times, but a nice day for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.001.240.005.24

Ran the adventure park loop around noon. I'm glad I waited as it was so much nicer than it was earlier this morning (wind and snow).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Miserable morning for a run. The sound of sleet pounding on our window about 4:30 woke us up. Wind was strong throughout the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Ran the adventure park loop with Laureen. It was cold starting out (temperature around 25 degrees), but felt very comfortable once we started on the stretch behind the high school and caught the sun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.243.001.500.0010.74

Ran adventure park loop with Laureen in the morning and then ran 5.5 in the AF Rec Center. About half way through my workout, I passed a young guy that was running laps. He started to speed up a bit, but soon fell back. After that he'd start to speed up as I came up behind him, so each time it got a little harder to pass him. Towards the end of my workout, it was close to an all-out race. It was fun having someone to run with. I talked to him for a few minutes afterwards...a real nice guy. He's planning to run the Salt Lake Marathon in the spring. I'll have to invite him to join the blog if I run into him again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.880.000.000.004.88

Ran adventure park loop with Laureen, took the main road shortcut as we needed to get back and help Amelia get ready for school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.604.400.0010.00

Had a great run with Greg W. this morning. The sun came up just after we got started and the temperature was just about perfect. Relaxed pace for the next couple of miles and then pushed it for the next 4.4 (to the top of Canyon Road). Recovered on the downhill and flat and then pushed it a little the last couple of miles. Was happy to find that I was still feeling good after the run without any aches or pains. Averaged 8:07/mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.240.000.005.24

Ran a little earlier this morning. Laureen has had a sore hip since Saturday and decided it would be best to take another day of rest. I bundled up a bit against the cold, but after a couple of miles I was on the warm side. Ran the adventure park loop and had one of the big ducks start to come after me when I ran a little too close to where they were resting. A beautiful sunrise this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.243.000.000.005.24

Good run this morning. Left a little earlier than usual, so it was a bit darker starting out. Temperatures were very comfortable with a slight breeze coming out of the north. Ran the usual adventure park loop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.244.000.000.005.24

Left around 6:40 this morning, as youngest daughter got sick during the night and I felt the need to sleep in a little. Very pleasant temperatures. Felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.249.200.000.0015.44

Planned to run 10 with Greg W. this morning, but he had to get some things done before today's game, so I just ran it by myself. Ran the west loop into American Fork (up 100 East and the Alpine Highway) and east after Kohlers. Averaged 8:09/mile. Felt fairly relaxed at that pace. Ran 5.24 with Laureen when I got back home. Was happy to find that I dropped back to 147.0 lbs after Thanksgiving and dinner at The Roof earlier in the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.500.000.005.50

Roads in Cedar Hills still icy and temperatures in the teens, so I got up early and went to the AF Rec Center and ran on their indoor track. There were quite a few people there, but I just put on the head phones and pretty much zoned out for 45 minutes. Felt good to run after a few days off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Easy run with Laureen on adventure park loop. Temperature was in the teens and much of the trail (particularly along the creek) was kind of icy. After a mile or so, the rest of the run felt pretty comfortable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Ran adventure park loop with Laureen this morning (left around 6:15 am). Temperature was 13 degrees, but outside of cold cheeks and a frozen chin, it didn't feel too bad. The full moon made it easy to see where we were going. The last mile or two my fingers were feeling pretty cold, so I'll need to put a liner in my gloves for tomorrow. All in all, a nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Usual adventure park loop with Laureen. Temperature was 15 degrees. Left the house a little after 6:00 am.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Another cold morning run around the adventure park loop. Actually, it was up to 20 degrees this morning (I was actually sweating half way through). Laureen wasn't feeling very well this morning, so we stopped and walked a couple of times. Over all, she's seems to be continually improving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Regular loop with Laureen. Snowing lightly with snow on the ground. Temperature quite comfortable.

Right now I'm just trying to maintain a basic level of endurance and enjoy some time running with my wife. My goal is to get in about 35 miles a week, with one tempo run and one longer run (10+). After the first of the year I'm planning to start increasing mileage and intensity for a spring marathon (Boston, if we can swing it; Ogden, if we can't).

Comments
From Paul T on Tue, Dec 12, 2006 at 13:45:03

Thanks for your comment re: my father's health. I'm sorry to hear about your mother. It won't be long before our children are blogging about our health...that circle of life thing. I'm with you about not sitting around waiting for the end.

My mileage has been down lower than I would like the last few weeks. I admire your consistency in getting out. I envy you running with Laureen. I don't think I'll ever be able to convince Karen to run with me...but I haven't given up completely.

Boston isn't looking good for me (too expensive). Ogden in May sounds interesting. The Salt Lake City Marathon moved back to April, but it's on Karen's birthday in 2007 so it will have to wait.

If you'd like to get together for a long run one of these Saturday's let me know. It would be good to run with you again. I promise I'll try to keep up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Adventure park loop with Laureen. Temperatures warmed into the low 40's yesterday and melted most of the snow on the paths, but left a few patches of black ice. I need to remember to wear by headlamp so that I can see things a little better. Temperature was in the upper 20's, skies were overcast with a very light snow falling some of the time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Adventure park loop with Laureen. Weather pretty much the same as yesterday. More snow had melted and there were still a few small icy patches.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.910.000.006.91

Ran from the AFFC north to Highland park and then westuntil I'd run 30 minutes. Took about 28 minutes on the return route. I was wearing my reflective vest, but should have taken my headlamp as well. With car lights coming towards me, I often couldn't see the road in front of me. Temperature was around 50 at 5 pm. Beautiful sunset.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Adventure park loop with Laureen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Ran the adventure park (Highland Glen) loop with Laureen. Weather was nice, the sun came out at the end and it actually felt warm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Nice day for a run, although Laureen and I both felt a little sluggish at times. We picked it up on the stretch behind the high school down to the gate by the flag pole. With the warmer temperatures there were sections that were very slushy. Our feet were pretty wet by the time we got back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.312.000.000.006.31

Ran from the AF Rec Center to Kohlers and back. This is one of those runs you'd like to forget about. Starting feeling cramps about a mile into the run and by the next mile I knew I needed to find a bathroom FAST! I did manage to make it to Kohlers, but I was hurting. I still wasn't feeling well when I started back and within a 100 yards, I felt like I'd better head back to the bathroom. I kept going, thinking it would just go away, but it soon got worse and I was walking. Unfortunately, it was so cold that I started to chill from the perspiration that I'd worked up earlier. As I needed to get back to the the rec center and pick up my daughters, I tried running again. I soon had to stop, but after another half mile or so I was able to run again and was able to finish the last mile at 7:38 pace. I was very grateful to have been able to make it back to the rec center, as I was soon really hurting again. After a couple of hours, I felt OK again.

Ave Pace 8:46 Ave HR 149

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.240.000.000.005.24

Routine Highland Glen loop with Laureen. The sun poked out of the clouds after the first mile and a half and warmed things up to a comfortable level.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.062.000.000.007.06

It was quite cold starting out. My eyes were watering and my face felt frozen. I kept moving my fingers to keep them from freezing. After a couple of miles I felt like I'd warmed up (it helped that the sun appeared from behind the clouds). After I left Highland Glen Park, I started pushing a little harder (my pace was only 8:20 as I was going uphill at that point). Turned right by the bank and headed east feeling pretty strong. Pushed the pace the last couple of miles. I need to get back to the point where I can run this route five times a week.

Ave pace 8:21, ave HR 157

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
662.32332.68219.645.401220.04
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