Long May You Run

4.65 miles run home from work.  nice to be back in the old routine.  Missed a lot of running this week, looks like it will be a low week.

5.65 am miles  8:19 pace.  Squeezed in an extra mile this morning, love running in the cold.

13.1 miles 1:51:49  8:32  ave pace, out and back from home.  1st run in Crocs for about a month.  Nice return.  Not many miles this week, didn't plan it that way but the dip in mileage is a nice break.  Time to load up on mileage, gotta PR to get.

20.1 miles 2:58:40  8:56 ave pace.  This turned into an impromptu 20 miler.  I knew I was going to go about 13, at least 10 and possibly 15.  Once I got 6 miles out I knew I was now leaning toward 15.  Once I knew I was in for 15 I started thinking 16 or 17.  It was all over by then, If you're thinking 16 or 17 why not do a 20 and feel good about yourself?  So I did.  2nd 20 miler so far in this training cycle.  I plan on doing more 20's than I ever have before for this years spring marathon. 

4.65 miles home from work no watch

4.65 am miles

10.1 pm miles 

4.55 am miles 43:18  9:31 ave pace

7.1 pm miles 1:04:35  9:06 ave pace, B St route, cut out the cemetery leg.

very tired, chugging along 

4.65 am miles

4.65 pm miles, big snow storm. 

5.65 am miles, lots of snow

12 miles out and back from home.  Didn't run yesterday so I felt pretty fresh today.  Decided to do something at a faster pace today.  1:34:13  7:51 pace.  1st mile 8:32  last three miles 7:31  7:18  7:08.  Progression in between.  Clear, sunny and cold.

4.65 pm miles

4.65 am miles  9:09 pace

4.65 pm miles  8:46 pace  

4.65 am miles

10.1 pm miles B street route, 11th ave to the cemetery.  No watch, just running. 

5.15 am miles

7.65 pm miles  no watch.  added miles by running around the Delta Center block.

4.65 miles, that's it for today.  Hope to be kind of refreshed for tomorrow.

13.08 out and back from home 1:52:32  8:36 ave pace.  I just realized I think the Winter Series starts next Saturday, I better get signed up. 

6 miles out and back from home.  very tired today, no watch, put the Crocs on for the first time in a month or so.  Felt good but it puts a lot of stress on my achilles tendon.  I think I need to stay away from the Crocs a while longer.

4.65 pm miles, very tired

4.65 am and 4.65 pm, still very tired.

4.65 am and 4.65 pm miles.  Very tired, no energy for extra miles.  I wonder if it's the cold, bad air.  I really don't feel well at all.  I can't believe I'm going to race a 5K Saturday. 

4.65 am miles

4.65 pm miles.  Icy mess, had to walk about a half mile of this distance. 

4.65 miles, much better prepared for this mornings run.  Trail shoes with ice spikes.  A break in the inversion today, there is hope.  The air and lack of sun has negatively affected me.  Running for a few weeks in this inversion has been very much unpleasant.  5k tomorrow morning, I'm actually a little excited.

Oh boy, bad performance.  Turn back the clock, I'm back to 2009.  Every year I've gotten faster in this race, last year was 20:00.  I don't know what to think of this, I wish I had an excuse, like illness or injury.  Can't claim either.  I knew there has been nothing in my training to make me think I would PR but I was still thinking I might have a shot to be pretty close to 20.  I thought what I had been doing up to this point was enough to maintain my fitness.  Wrong.

My strategy today was to go out at a 19:59 pace and hang on for dear life.  First mile was right on target, 6:26. The first mile felt pretty good, I like how the race was going and at the beginning of the 2nd mile I started to struggle but I didn't realize I had slowed down, a lot.  I finished out the 2nd mile at 6:40.  I knew I was not going to make up the time during the last mile, no way I'm running a low 6 minute mile.  Quite the opposite actually, 6:54.  Too bad the race didn't stop here, I was 19:59.79.  41 seconds for the last 10th of a mile.

I'm motivated to correct this performance.  Looking forward to hitting the road tomorrow and working towards earning a PR at the Salt Lake Marathon.  Anger is good! 

4.65 miles running home

4.65 am miles

4.65 pm miles.  hard to "run" in the snow.  No rhythm, no flow.  

5.65 am miles

5.15 pm miles   very tired.  the trail shoes (good for snow) are very heavy.  Having some motivational problems. 

4.65 am miles

4.65 pm miles.  finally got to ditch the jumbo trail shoes.  almost felt like a runner today. 

4.65 am miles.

2:43:52  this is a pretty darn fast 20 miler for me.  8:07 pace.  I needed a run like this.  Last week's 5K shook my confidence left me feeling like a failure.  I feel much better now because of the pace I held for the last 8-10 miles of this run.  I like how this run turned out.  My PR marathon pace to date is 7:45.

splits 9:03  8:40  8:39  8:36  8:25  8:27  8:23  8:30  8:34  8:29  8:12  8:12  7:54  7:46  7:36  7:36  7:27  7:21  7:24  7:12 and for the last .19 mile was 6:58 kick.

This is my 3rd 20 miler in this training cycle.  I feel much better about PR'ing at Salt Lake. 

5.15 miles

4.65 am miles and 4.65 pm miles.  Apprehensive about logging more miles, like a 10 miler after work.  I put in a heavy week during the last inversion and I regretted it.  Not this time. 

4.65 am miles

10.1 pm miles.  the top of 11th ave actually was clear and sunny but as soon as I got back near the Capitol I was back in the thick of the inversion.  My throat is kind of burning. 

4.65 am miles 4.65 pm miles.  

4.65 miles

1 minute slower than last years PR.  It's tough mentally to not improve, but there was nothing in my training that should lead to a PR.  

splits 6:42  6:58  6:51  6:56  7:03  7:01  1:30 for the last .2 (7:30 pace)

Tailwind out, headwind on the way back, probably added a few seconds to the overall time.  I wound up with a third place ribbon even though I was really 5th.  Two runners were pulled out and put in a separate top masters category. 

cool clear night.  I just might be able to log some high miles this week.  I'm going to shoot for about 80 miles.  We'll see how I hold up.

4.65 am miles

10.1 pm miles.  B Street route, 11th ave to cemetery, home.  Had pretty good strength today.  Gotta do this run two more days in a row. 

4.65 am miles

10.1 pm miles, I think I saw Fritz on 11th ave tonight. 

4.65 am miles

10.1 pm miles.  Kept my stride strong, a little beat up and tired.  I feel like my training is getting on track.  This is where I wanted to be a few weeks ago.  I blame the inversion last month. 

20.8 miles from home.  3:01:09  8:43 ave pace.  From home to the to the back of the Capitol, back and forth on the mile and a half loop.  Instead of coming back down Capitol Hill I took the Memory Grove route.  Less steep and I've already run down Capitol Hill three times this week.  Once I hit the flat of the Valley floor I wanted to finish the run no slower than marathon goal pace.  I think I did it. Time to check the splits.

9:18  8:55  8:58  10:36  9:50  8:53  8:36  8:35  8:52  8:53  9:05  8:59  8:43  8:45  8:43  8:28  8:00 7:39  7:36  7:34  and 7:30 for the last .8

Not bad, this is kind of a tough run with all the uphill and downhill.  I was afraid I was going to throw up a bunch of 9's today, glad I didn't and feeling good about how I finished the run.  This is my 4th 20 miler in this cycle.  I'm pretty sure I'll do 3 more in the month of March.  Hey, March madness?   

5 miles.  felt very strange, no rhythm, flow or strength.  weird feeling.  not unusual for a Monday.

4.65 am miles

10.1 pm miles.   what a difference a day makes.  good rhythm and strength tonight. 

4.65 am miles

13.2 pm miles.  good miles today.  I might try this again tomorrow.  I'm good and beat up, another 17 mile day tomorrow should just about finish me off.  Love marathon training!

4.65 am miles

13.1 pm miles.  so much for tapering.  I'm not going to come close to PR'ing the 15K Saturday so there is no point in sacrificing marathon training miles.  I still think I'll have an okay race but I'm more interested in PR'ing my marathon. 

Today was a white out blizzard when I arrived a little after 9am.  No way was I going to warm up, I sat in the car until 2 minutes before the gun went off.  Once I took off I didn't think it would be too bad, but the wind was behind us, a very strong wind.  It wasn't as bad as It was at 9am but it was still pretty bad.  There was about two to three inches of snow on the road.  The first mile was 6:57, which I pretty much where I wanted to be.  After that, I missed all the mile markers.  Lots' of snow and poor visibility.  I know at the turn around I was 31:58 which means the wind was blowing me along at 6:52 pace.  

At about a mile and a half out, I caught up to Erich Kuster.  He's faster than I am but I figured I could hang with him today and hopefully we could work together on the way back into the strong headwind.  It worked, we traded on and off taking pulls.  I've never felt a bigger advantage drafting than I did today.  When I was tucked in behind Erich it was sunny, warm and easy.  I felt like I needed to push him in the back to move us along.  When we would switch, the reality of the blizzard would be back in my face and it felt like running up a steep hill.

About two thirds of the way back Erich said he would let me finish in front of him.  He felt like I did more pulling.  At one point he wanted to drop but I encouraged him to keep it up and tuck in behind.  That's probably when I did the longest pull.  I was feeling great but about 3/4th of a mile out I was spent and Erich was much stronger.  At the finish he gaped me by about 20 feet but he stopped short of the line and let me cross first.  We are close in age so he sacrificed the age group blue ribbon.  Thanks Erich, my first one in this series in 11 straight years.

It turns out I must have seen the 7 mile mark, I hit my watch 50:05  which was a 7:09.5 pace.  17:09 for the final 2.3 miles.  That would have been 7:27 pace.  I was dead tired.  This turned out to be one of the most fun races I've ever run.  Working with Erich battling the headwind, pulling and tucking for four and a half miles, the sense of comradery and teamwork in an individual sport made this race special.

8 miles out and back from home.  Magnificent day.  Clear sunny skies, kind of warm, wore shorts.  Very slow pace after yesterday's race.  9:23 ave pace.  Looking to hit 80 miles this week, minimum.  Maybe 90 if I go more than 4.65 on Monday.

4.65 miles, legs felt pretty strong for a Monday.

4.65 am miles.  Felt super good this morning, oddly good.  I thought it would carry over to the evening run but it didn't.

13.1 pm miles.  I didn't feel like I did this morning but I still felt pretty good.  Good strength in my legs.  I have a lot of miles to go this week, should be interesting. 

4.65am miles

13.1 pm miles 

4.65 am miles

4.65 pm miles.  Dead tired, thank goodness I didn't "have to" run a 13 miler after work, I don't think I could have made it.   knew I was working late so I planned a short afternoon run.  Only one little run tomorrow then I'm going to throw down another 20 on Saturday. 

4.65 am miles.  running fewer miles yesterday really helped.  Felt pretty good this morning.  Things look good for tomorrows 20 miler.  I think I still have a little juice in the legs to get me through.

20 miles out and back from home along the I80 frontage road.  Saw a herd of antelope right at the western edge of the international center, about 25.  What the heck is that?  Where did they come from?  Do they swim over from antelope island?  This is one of the few, maybe even the first run since about Christmas that was ice on the face free.  Since January 6th, every weekend except one has been either a race or a 20 miler.  I feel pretty good about my training so far, even though I was quite a bit off my PR's in the Winter Series races.  This is my 5th 20 miler and I think it went well.  I was able to do the last 5 pretty hard.  My hamstrings are pretty torn up from all the hill running up and down the avenues.  Hopefully the snow on the track will be melted by today and I can log some flat comfortable miles there instead of all hills all the time.

My Garmin died at mile 19.95 and I still had a little over 2 blocks to go before I hit my driveway.  So at mile 19.95 my time was 2:45:47 total ave for the run 8:19.

9:13  9:19  9:05  8:54  8:29  8:35  8:22  8:27  8:22 8:15  8:24  8:22 8:02  8:12  7:55  7:46  7:36  7:45  7:29  7:06.

10 miles out and back from home.  Slow recovery run.  1:35:09  9:31 ave pace.  No desire to go any faster, no strength either.

8:26 ave pace

5.15 am miles  good run, felt strong, fast and light.

4.65 pm miles.  What a difference a few hours makes.  Sluggish, arms and legs were doing their own seperate things, nothing felt right.  I'm glad it was a short run.  

Warm day, wore shorts.  Looking to do a lot of miles tomorrow.  Maybe I'll hit 20 total. 

5.65 am miles 50:18   8:54 ave pace

14.35 pm miles 2:10:27  9:05 ave pace.  Up B St. over to the Capitol, back to 11th ave up to the gate above Shriners then home.  Lots of up and down.  I'd like to do 20 again tomorrow, we'll see.  I'm holding my mileage pretty well.  Monster March Miles! 

4.65 am miles 

10.65 pm miles slow pace about 9:20 ave.  I am hammered.  When I'm cruising around 8:30 ave pace I often wonder "how can I possibly have runs that hit 9:20 and sometimes 9:40".  Well, I'm hammered, that's why.  I glad I got these miles in.  My body seems to like the run-when-you're-exhausted formula.  Tonight was one of them. 

4.65 miles

10 miles out and back from home.  1:32:07   9:13 ave pace.  Still running slow.  I guess the training is working.  I did one of those roll out of be and 10 minuets later your on the road type of runs.  I like this because it gets my run out of the way early.  I hit the road at about 5:15 and home at about 6:45 just in time of have morning coffee with my wife.  The only problem with this type of run is that I am extremely regular with my morning bathroom visit between 6:15 and 6:30.  

The last few miles of this run was very uncomfortable.  I need to hit the road earlier or run shorter next time.  I was afraid that this was going to be an issue today and I was right.

I wanted 80 miles this week but fell a little short.  I should hit it this week because I'll be going 20 on Saturday. 

10 miles out and back from home.  1:32:15  9:14 ave.  Slow but felt good.  Did not want to push the pace, planning a lot of miles this week.  Felt strong, light and easy.  Shorts and sunglasses.  Spring looks to be here.

13.65 miles 2:03:28   9:03 ave pace.  9 of these miles were on the track.  soft and slow.  Lots of miles this week.  Tomorrow I will probably do the B St.-11th Ave-Capitol beat up.

4.65 am miles  9:09 pace.

13.1 pm miles 2:01:24  9:16 pace.   Last 5 miles were 8:24 to 8:54.  I was slow on the hills.  Not slogging so much at 9:30.  I guess that's a good sign.  I'm planning the same run tomorrow, hope I hold up.

4.65 am miles  42:58  9:14 ave pace.  Usually I'm struggling when I'm running at this pace, but this morning I felt strong.  Strange feeling, slow and strong.  Never been there before.

10.1 pm miles  1:30:07  8:55 pace.  B St. route.  Feeling very good.  the last half of this run  was about 8:45, 8:30's and last mile 8:07.  I'm happy about this.   I had to lop 3 miles off this run because I had to work late.  I'll make it up over my next 4 runs remaining in the week.  I feel good enough right now to hit 100.

6.15 am miles  9:02 ave pace 55:35  really felt great this morning.  

13.1 pm miles  9:29 ave pace 2:04:19  mileage catching up with me, every step was work tonight.  Hammered.  Looks like I'll hit my 100 mile goal.  The only question is how fast I can run my 20 miler.  I'd like to be able to do at least the last few miles at marathon goal pace.  

First run in Crocs in a long time.  From now until the Salt Lake Marathon, I'm only going to run short distances in these.  My achilles tendons are finally healed.  I think a few years of running in Crocs was too stressful.  Gotta spank out 20 tomorrow morning.  I will hit my 100 miles this week.  Then it starts all over again.  I'm happy to be able to hit a 100.  I didn't do this at all last year.

20.17 out and back from home, around the airport, through the International Center, along I-80 frontage road and back.  2:59:57  8:55 ave pace.  I was hoping to be under 9.  I think that was the best I could hope for capping off a 100 mile week, 27 days of continuous running and 6th 20 miler.  I looked back over the last two years and my 20 milers during the same period were 9:08 to 9:15 pace.  I'm taking this as a good sign for a possible PR April 20th.  Physically I feel pretty good.  I think I can easily keep my mileage above 80 for the next two weeks.  Maybe I'll go for 100 again.  I have a couple of non running things happening over the next two weeks that could prevent this from happening.  

9:38  9:29  9:40  9:30  9:00  8:58  8:56  8:58  8:57  8:56  8:59  8:48  8:44 8:42  8:32  8:36  8:29  8:36  8:38  8:12

I weighed myself just before I left and again immediately when I got home.  3lb loss.  It's all water loss, I take no water on the run.  So what do I do when I get home?  Guzzle hot coffee!

13.79 miles 2:00:52  8:46 ave pace.  9 miles on the track.  I wound up running a progression.  It's about a mile and a half to the track then I ran 9:00  8:57  9:06  8:52  8:53  8:56  8:42  8:38  8:32  8:20  8:30  8:19  

I took yesterday off.  First day off in about the last 27.  I sure felt rusty when I started this run today, like I had not run for a long long long time.  By the time mile 5 rolled around I started feeling pretty good and pretty normal.  I feel bad for taking yesterday off, it goes against my monster miles madness March month mantra.  I feel shame, like a ate a box of girl scout cookies. 

5.9 am miles 53:04  9:00 pace

14.15 pm miles 2:06:06  8:55 pace  9.5 miles on the track, the rest was the run to the track and home.  wanted to keep the pace under 9.  I'm planning the same run tomorrow, not sure if I will try to hold under 9.   Cant hit 100 this week, took sunday off and I'm not running 20 on Saturday.  Should be able to scare 90.

6.15 am mile  8:55 ave pace

14.22 pm miles 9.25 on the track 2:11:08  9:13 pace.  The mileage caught up to me.  this was one heck of a grind of a run.  I hope I recover overnight, doing this again tomorrow sounds impossible right now.

5.65 am miles  53:30 9:28 ave pace

14.35pm miles 2:15:16 ave pace 9:26.  Glad this one is over.  I decided to really beat myself up tonight and run "Capitol Mountain".  The run up B St wasn't too bad, actually nice.  I didn't really mind all the other uphill portions but the downhills were not very comfortable, especially coming down from the Capitol.  That downhill mile is an extreme body beat up.  I look to be in good shape to hit 90 this week.  I'm very happy about that.

6.15 am miles 58:04  9:27 ave  No evening run, what a relief.  I will spank out a 10 tomorrow morning to put me at 90 and I'll call it good.  Sunday is up in the air right now.  I didn't run last Sunday and I think it put me in a funk Monday instead of feeling refreshed, but who ever feels refreshed on a Monday?  

It's been a slow grind of a week, I'm trusting this will build strong legs to hold my goal pace for the last few miles of the marathon.  It's worked in the past.   

10 miles out and back from home.  Excellent run today.  Didn't think I had it in me.  1:21:23  8:08 ave.  progression run 9:29  9:06  8:55  8:38  8:14  8:09  7:46  7:18  7:07  6:50

I didn't think I had this in me today.  I thought I was in for a 9 and a half minute slog, like the other runs this week.  I feel like my training is working.  this run surprised me.   

4.65 miles 41:52  9:00 ave pace.  typical wanky Monday, felt weird, glad the day is over.  Had to work lake, no extra miles.

5.65 am miles 51:39  9:08 ave pace

13.35 pm miles 2:01:49  9:07 ave pace.  B St route.  My legs ache. 

5.65 am miles  51:24  9:06 pace

4.65 pm miles 40:27  8:42 pace 

6.15 am miles 53:45  8:44 ave  

6.15 pm miles 56:12  9:08 pace  felt like a slug.  I had time to put in a few more miles but I wasn't feeling up to it, plus, I'm going to go 20 tomorrow so I'll save what little leg juice I have. 

20 miles out and back from home.  7th and last 20 miler.  3:01:27 9:04 ave.  This 20 miler wasn't easy.  It reminded me of my 20 milers years ago.  These used to be difficult runs that were hard to complete.  Now, I can easily spit them out and the only question is how fast and how hard can I run the last 5-10 miles.  I kind of blew up on this run, I had the "I'm-undertrained-death-shuffle" going.  I knew this run was going to be tough, this whole week has been a grind.  I was hoping to tick off the last 10 under 9 and maybe finish the last two or three at least 8:30.  Not so.  I feel like a wuss.  I just didn't have it.  I'm not sure if this run was effective, mentally I wanted one more 20 miler before I start to plan my taper.  I think this will be a good run, I subscribe to the theory that running on dead legs is good marathon training.  Today was just that.  But I'm sure that there is a point of diminishing returns on this type of training.  If I crush my PR then I'm going to point to this run in my training as being a good thing.  My prior two weeks were 100 and 90 miles respectively.  I think I'm at 65 with this run.  I'll probably tap out a light, easy 5 miler on the track tomorrow to bring my week to 70.  Since I have the splits in my watch, I'll put them down for posterity. 

9:10  9:08  9:12  9:05  8:56  9:14  9:04  9:05  8:59  9:03  8:55  8:51  8:28  8:50  9:17  9:04  9:09  9:23 9:28  9:07  

I guess the hay is in the barn.   Marathon is April 20th, I don't think there is anything more that I can do to prepare, but I can screw it up if I don't taper well.  

8 miles out and back from home.  1:11:32  8:57 ave pace

68­° easy afternoon run.  Planted my tomatoes and basil. 

4.65 miles 41:25  8:54 ave pace.  glad monday is over.

6.15 am miles  8:57 ave pace

14.3 pm miles  2:09:52  9:05 ave pace   B St. route up to the gate above popperton park.  I don't think I'll do this run again for a while.  I need to start thinking taper.

5.15 am miles  9:25 pace

4.65 pm mile 42:48  9:12 pace  took the direct route home, no extra miles.  i am dog tired.  I thought I'd do close to 20 today and 20 tomorrow and then start my taper.  Body says taper now.  Exhausted!  who knows, maybe more than 10 will be in the cards tomorrow.  I'm not sure if it will do any good, but I seem to race well if I keep my mileage sort of high through three weeks before the race then back off the last 2.

5.15 am miles  9:10 ave pace

4.65 pm miles  8:45 ave pace 

10 miles out and back from home 1:28:00  8:48 ave pace.  Nice to have two days off of running.  Had a three day weekend too.  Lot's of sleep, two of the three days I had at least 10 hours sleep.  The rest is nice, my body knows I'm finished training. 

4.65 miles in the rain.  8:39 ave pace.  Windy too.

5.65 am miles  8:46 ave pace

4.65 pm miles 36:15  ave pace   7:48 ave pace.  Haven't clipped home this fast in a long time.  I really felt pretty strong the last two miles once I was kind of warmed up, those miles were 7:12 and 7:17.  It's nice to feel good.  The magic of taper. 

5.15 am miles  42:21  8:13 ave pace

4.65 pm miles  42:17  9:06

4.65 am miles  43:11  9:17 pace

4.65 pm miles  40:46   8:46 pace

running a few miles hard on tuesday seemed to take a lot out of me.  No more running hard for me. 

4.65 miles 40:46  8:46 pace

4.65 miles 41:18  8:53 pace

4.65 am miles 41:28  8:55 ave pace

4.65 pm miles 41:15  8:52 ave pace 

4.65 am miles  8:21 ave pace 38:51

4.65 pm miles 41:18  9:53 ave pace 

4.65 miles in the morning  40:08  8:38 ave pace, trying to keep it slow.

BEST PERFORMANCE TO DATE.  I AM SO HAPPY.  I placed 3rd in my division (40-49) and found a 20 dollar bill in the road during mile 8 and pretty much hit my "A" goal which was 3:19:59.  I wanted to be in the teens but I'll settle for 7 seconds over.  I also wanted the sub 3:20 so I could register earlier for Boston.  I still feel pretty certain getting in because last year took about 3 weeks to sell out, but you never know.

This race was cold, it rained for most of the race, I'm not sure exactly when it stopped, probably just after mile 22, that when I took my headband off.  My hands were so cold I had a very difficult time manipulating my energy gels.  My hands just didn't work, difficult to get them out of my shorts, impossible to open with my hands, had to rip them open with my teeth and I could barley hold on to the packet tight enough.  Very difficult to manipulate all the gel out of the pack but I got most of it.  Other than that, the rain and cold did not bother me, in fact, I liked it.  Perfect marathoning weather.  There Van Winkle was cold once we hit 5600 south.  That stretch from 5600 south to 1300 east was cold and windy.

My strategy was to pace the first half at a 3:19 - sub 3:20 pace and then see what happens from there.  I figured that if I hit the half pacing a 3:20 then If I ran 8:00 pace max the 2nd half I'd hit my BQ.  I knew I was strong enough to at least hold 8's the 2nd half.  That was worse case scenario.  I hit the half at 1:39:38 which was PERFECT!  Pace was 7:36.  I really felt good an started to think I had a legitimate chance of 3:19 - sub 3:20.  My 2nd half was 1:40:28.  Wow, just figured that up, less than 1 minute, 50 seconds to be exact.  7:40 pace for the 2nd half.  This is the most even split I've ever run.  It took me enough times, this was my 18th marathon.

I've had a goal to bring home hardware in a marathon and it happened today.  I knew it was a matter of time because the marathon is becoming a little watered down in Utah.  There use to be what, about 5 marathons in Utah?  Now there are easily over 10 so I got it by attrition.  Oh well, the 3rd place medal is  around my neck as I type this, and it's real nice!  It's a replica of the finishers metal but solid gold in color with none of the detail painted.

I came in 7 seconds ahead Bill Cobler, Bill, I know you pop in here now and again, if you happen to read this, what happend?   While I'm naming names, Rob Murphy, thanks for not running this marathon.

Here's the splits

1  7:14

2  7:15

3  7:32

4  7:32

5  7:27

5  7:49

6  7:49

7  7:41

8  7:48

9  7:30

10 7:30

11 7:41 

12 7:58

13 7:29

14 7:27

15 7:33

16 7:44

17 7:47

18 7:52

19 7:49

20 7:36

21 7:32

22 7:37

23 7:52

24-25-26 to finish averaged 7:44

Mile 25 was in the wrong spot because I know I did not run a 10:35 mile.

This kind of screwed me up with my sub 3:20, I knew I was very very close and was running and hard as I could but If I would have known at mile 25 just how close I may have found those extra 7 seconds, then again, maybe not, I was putting out all I could.  I didn't know what my splits were the last 2.2 until I got home and could throw it into the computer.  I'm happy that I was still hammering 7:44's because it felt slower.

Me and my 3rd place metal are VERY HAPPY!

got a little pub from the Desnews at the start line. 

4.65 am miles  39:43  8:32 ave pace

4.65 pm miles 41:10 8:51 ave pace  

First day back to the grind.  Gained two and a half pounds since Saturday morning before the race.  Had three Krispy Kreme donuts Sunday morning and cake every evening.  there was an ice cream soda in there somewhere too.  I don't think this debauchery will last much longer, there is still a lot of cake left and plenty of ice cream soda supplies. 

4.65 miles 41:50  9:00 ave pace.  Could not make the run home after work, chose to be picked up instead.  My legs feel like glass, doing two runs yesterday may have been too much even though I had three days off.

4 miles out and back from home 35:55  8:59 ave

4.65 miles 39:33  8:30 pace feel fatigue in the quads but feeling better.

4.65 am miles  41:46  8:59 ave pace

4.65 pm miles 39:46  8:33 ave pace.  Starting to come back to life, had a little more spring in my step. 

4.65 am miles 37:41  8:06 ave pace.  I felt super good this morning, best I've felt in a long time.

4.65 pm miles 41:08  8:51 ave pace.   A little sluggish this afternoon, paying for feeling so good in the morning and running a little harder than usual.

4.65 am miles  41:07  8:51 ave pace

4.65 pm miles 40:49  8:47 ave  pace

4.65 no watch  still feel beat up, I might take the weekend off.  Most likely Saturday at least.

4.65 miles 40:26  8:42 pace.  had a nice two days off of running, got a little yard work done saturday and sunday.

4.65 am miles  40:47  8:46 ave pace

4.65 pm miles 37:58  8:10 ave pace 

4.65 am miles 40:20  8:40 ave pace

4.65 pm miles 38:45   8:20 ave pace 

4.65 am miles  8:23 ave pace

4.65 pm miles  8:36 ave pace 

felt great in the morning, afternoon felt fragile. 

4.65 miles 39:39  8:32 ave pace

39:17  8:27 ave pace.  93° today, record high.  Nice summer smells on the way home.  It won't last, steady decrease down to 69° for the high on Sunday.

4.65 am miles  40:09  8:38 ave pace

4.65 pm miles 38:08  8:12 ave 

4.65 am miles 38:50 8:22 ave pace

4.65 pm miles 38:35   8:18 ave pace 

feeling recovered from the Salt Lake Marathon.  Just in time to run Ogden in a few days.   

4.65 am miles

4.65 pm miles 

4.65 am miles

Very good day to race.  Love the cool rain, wind was not a factor.  My hands were too cold, had trouble grabbing water, peeling bananas and opening gel packs.  I was going to wear a loose rubber glove over my cotton gloves which probably would have been perfect but I forgot them.  I knew I was going to have hand trouble and I did.  This was frustrating but it is insignificant to my PR today.  I reduced my old PR by 2 minutes 56 seconds.  More than I hoped for.  I love it when this happens because there usually are no surprises when it comes to finish times and more often than not, disappointment.  Not today, I am SUPER HAPPY with how the race went today.  My goal was to improve last months PR at the Salt Lake marathon of 3:20:06.  My BQ is 3:25 and I wanted to hit one of the early registration windows which would be 3:20:00.  I did it and then some.

I wasn't sure what I could do today being that I just went all out a few days less than a month ago.  No way would I have ever set a goal of PR'ing by almost three minutes.

This begs the question, what if I hadn't raced Salt Lake?  Or, maybe it helped, making me stronger a month later?  I'll probably never know, too many variables at play, at least in my mind. But ... Fritz has won SL and Ogden back to back so something must be at play here.

I forgot to do this last year so I had to reinvent my morning routine for this race.  It worked.  Out of bed at 2am and out the door at 3:30.  Had plenty of time.  Parked on the other side of the bridge and walked 1.25 miles to the buses.  I enjoyed the walk there and back and completely avoided the traffic mess on 24th and Lincoln (I think).  Next time bring a mylar blanket, maybe a cushion.  Poncho should also be a staple even when it's not raining.  

My strategy for this race was to come out and run the first half at a 7:36 pace or maybe a tad better to put myself in position to hit sub 3:20.  Mission accomplished, 1:38:16 at the half.  This is about a minute and a half ahead of schedule.  The table is set, If I can stay sub 7:37 each mile I've got it in the bag.  I still felt like this was possible.

My next 4 miles began to worry me.  Mile 14 has most of the "big hill" and mile 15 has the remainder with a little downhill relief.  I went 7:43 and 7:51.  I knew I was going to give up a little time here so I wasn't worried.  The next two miles (16 & 17) were mostly downhill so I wanted to get back to those 7:30's and 7:25's.  Didn't happen.  I was very concerned here because I just couldn't do it, I went 7:42 & 7:42 again.  I was afraid I might be unraveling.  

Thank you Preston!  Why this? Why here, Why now?  In the field before the race Preston said to me "be confident, that's the coach in me talking to you".  I remembered that and I was not going to let my confidence be shaken.  Mile 18 to about 23 is a nice steep downhill and my legs were still strong.  I saw the sign just past the dam that said Ogden 8 miles.  I knew the terrain and I took control of my confidence.  Mile 18, 7:17.  YES!  Now I'm taking back chunks of time and I feel strong enough to keep hammering.  Mile 19, 7:33, still under my goal pace but I feel I can still go faster and pick up time.  Mile 20, 7:33 again.  Still happy, still very confident.  Mile 21, 7:28, lovin' the sub 7:30's, Mile 22, 7:14 ... YES.  Huge chunk right there!  Mile 23 7:18, now I'm thinking "wow, I may be able to get a few minutes under 3:20.  Stay focused, watch the foot strikes, don't slip, don't trip, don't slam into the chubby half marathon walkers hogging the road.  (very big pet peeve)  

I miss mile marker 24, oh know, I really need to know what's going on here.  I don't feel fast at all.  I'm hoping to be 15 minutes at mile 25, that would be ideal.  I was 15:16 so I averaged 7:38.  Very happy about that.  Hang on, don't blow up, don't trip.  Mile 26, 7:27.  I almost can't believe it, 10 seconds faster than goal pace.  The last .2 I know should only take 1:30 (that's a 7:30 pace, got that memorized).  I'm throwing down all I've got but it takes me 1:39, that's the equivalent of an 8:15 pace.  Good thing it was only .2 long.

1  7:02

2  8:01

3  7:18

4  7:28

5  7:31

6  7:26

7  7:28 

8  7:18

9  7:39

10  7:27

11  7:35

12  7:36

13  7:40

14  7:43

15  7:52

16  7:42

17  7:42

18  7:17

19  7:33

20  7:33

21  7:28

22  7:14

23  7:18

24  7:38

25  7:38

26  7:27

.2  1:39  (8:15 pace) 

1st half 1:38:16

2nd half 1:38:54 

4.65 am miles 39:12  8:26 ave pace

1 pm mile  

Feeling good, need to plan my next race. 

4 miles out and back from home 36:22  9:05 ave.  Full day of yardwork, bent over pulling weeds.

4 miles on the track 34:08  8:32 ave.  New Saucony A5s, they're as nice as I hoped.  I love these shoes.

4.65 am miles 37:31  8:04 ave pace

4.65 am miles 39:29  8:29 ave pace 

7.31 pm miles 8:59 ave pace

5.15 am miles 44:51  8:43 ave pace

6.65 pm miles 58:23  8:47 ave pace, 2 miles on the track.  I really want to hit it hard but I still think I need to keep things cool for a while, Ogden marathon was less than two weeks ago.

6 miles out and back from home.  Very tired, sore, never felt good at all during this run.  57:03  9:31 ave.  I thought I was rebounding well from the marathons but today it must have caught up with me.  I increased my mileage a little bit this week, maybe it was too soon.  I'm anxious to get back at it.  I feel like I'm getting soft.

6 miles at Liberty Park.  51:42  8:37 ave pace.  Beautiful day in the park.

I enjoyed Liberty Park so much yesterday I decided to do it again today.  9  miles 1:11:29  7:57 ave.  I felt good today, didn't expect to be running sub eights today.  8:30  8:14  8:11  7:55  7:59  7:54  7:44  7:44  7:19.  

4.65 miles 38:28  8:16 ave   starting to feel like a runner again.  It's a nice feeling.  I'm thinking I can get some decent mileage in now.  Should hit 50-60, a lot depends on how many miles I get in on Saturday, if any.  I might hit about 55 if I don't run on Saturday.  I don't want to put in much more than that, still need to keep in mind I'm coming off of back to back PR marathons.  Farmer's Market starts up this Saturday so we will be there for sure.  Farmer's market season kind of conflicts with Saturday runs, which is good, we have a lot of fun there. 

5.15 am miles  8:48 ave pace 

6.65 pm miles 57:32  8:39 ave pace 

4.65 am miles 41:25 8:54 ave pace 

6.65 pm miles 58:26  8:47 ave pace  2 miles on track

4.65 am miles  8:55 ave pace

4.65 pm miles   8:12 ave pace 

4.65 am miles

10 miles out and back from home.  Wonderful summer morning.  1:26:33  8:39 ave pace.  Time to get back to some decent weekly mileage.  I'd like to be 65-70 miles a week through the summer.

6.65 miles 56:38  8:09 ave pace.   99° today.  I love running in the heat.  Less than a month ago my hands were so cold during the Ogden Marathon I couldn't open my chocolate milk at the finish line.

4.65 am miles 9:13

7.1 pm miles 1:04:18  8:38 ave pace.  B Street route.  1st time doing this route since Salt Lake Marathon training in March. 

4.65 am miles  42:52  9:13 pace.

7.1 pm miles 1:05:46  9:16 ave pace.  Felt slow, was slow.  B Street rout, just wanted to run the terrain, not interested in speed at all.  Adding the hills is kind of tough.   

4.65 am miles

4.65 pm miles 9:07 ave for both runs 

4.65 am miles

10 miles out and back from home. 1:27:34  8:45 ave

6 miles in Liberty Park, beautiful late morning.  52:08  8:41 ave.

5.65 miles 

4.65 am miles  8:05 pace

4.9 pm miles   8:44 ave pace 

5.15 am miles 8:34 ave pace

5.65 pm miles  8:56 ave pace 

4.65 am miles  9:18 ave pace 43:14   very tired this morning

4.65 pm miles 41:32  8:56 ave 

6 miles out and back from home

4.65 miles 8:46 pace

4.65 am miles 8:51 pace

4.65 pm miles  8:34 pace 

4.65 am mile 8:38 pace

5.65 pm miles 8:30 pace 

4.65 am miles 8:56 ave pace 

4.65 pm miles 8:28 ave pace 

5.53 miles 7:25 am miles

6.63 miles 8:06 am miles

These two runs were only separated by a half hour.  Ran to an appointment, ran back and added a mile on the track. 

4 miles out and back from home.  35:21  8:50 ave pace.  1st run in my new running sandals.  Love them, it's pretty much barefoot.  eight of an inch rubber vibram sole and nylon straps.

14 miles out and back from home.  2:12:21  9:27 ave.  I started this run at 11am.  Very hot, running on the road with no water.  This was a very tough run.  

4.65 miles 8:49 ave pace 102°

4.65 am miles  9:16 ave pace

4.65 pm miles 41:35  8:57 ave  101° 

Very tired today, running in my sandals zapped my legs.  I guess that's really a good thing. 

5.15 miles, half hour break for an appointment then 5.15 miles home.  I think I averaged 8:30 minute miles.  Only 91° during this run.  After a few runs in the 100s, this felt very cool.

5.15 miles to an appointment then 5.15 miles back.    8:29 ave pace.

3.5 miles at Liberty Park.  I thought I'd spank out at least 10 miles.  Got started, never felt right so I bagged it.  I can't say I quit because I didn't have anything specific planned, but if I'm going to make the effort to drive to Liberty Park to run, it's never for just 3 miles.  So I got back in the car and got my hair cut,  I look great!  

Enjoying the Tour de France, as I always do, but It might be over.  Chris Froome pretty much knocked everyone out today during the first mountain stage.  Looks like this tour is over after just beginning.  At least the sprint stages were somewhat interesting, but it doesn't look like we are going to get any good, competitive climbing fights.

4.65 miles 

4.65 am miles  9:07 ave pace

4.65 pm miles   8:43 ave pace 

4.65 am miles 41:04  8:50 ave pace

4.65 pm miles 41:09  8:50 ave pace   overcast sky, no burning sun, nice change.

Up and down City Creek from the Capitol.  I just accidentally erased my splits instead of saving them so this is from memory.  I know from the guard shack to the 4 miles mark my splits were pretty consistent at about 10:10.  Mile four to five was about 11:10, the last half mile was about 6:30.  Coming down I was running about 7:15, the last miles were about 7:25.  From the shack to the Capitol was about 7:49.  I'm a little sore today, (Sunday) this was my first aggressive up/down hill running since the Ogden marathon.

7 miles on the track 1:04:50  this is my longest run so far in my sandals.  Kind of hot today, 95°.  The first three miles were difficult, seriously though about stopping at 4, in fact, I thought I had to push it to get to 4.  Once I hit 4, the other three came easy.  ave 9:16

4.65 am miles 42:04  9:03 pace

7.1 pm miles 1:06:36  9:23 pace, B street route. 

4.9 am miles 45:23  9:16 pace

5.65 pm miles 9:24 ave pace  53:06 minutes, super tired, super slow, tough slog.

4.65 am miles

4.65 pm miles 

1  6:34

2  6:52

3  6:53

4  6:53

5  6:55

6  6:48

7  6:50

8  6:59

9  6:40

10  6:49

11 6:49

12  6:55 

13.1  8:18  (7:33 pace)

very sore and slow, probably should not have run today but did anyway.

4.65 am miles 45:04   9:42 (yikes)

4.65 pm miles 44:05  9:29 

I'm still pretty sore from the desnews half.

4.65 am miles  8:44 ave pace 40:37

7.1 pm miles 1:06:19  9:20 ave pace  B Street route

4.65 am miles 8:40 ave pace 40:16

5.65 pm miles 8:50 ave pace 49:52 

4.65 am miles  8:54 pace

4.65 pm miles  8:39 pace

5.15 am miles  

4.65 pm miles 

10 miles out and back 1:30:15  9:02 ave  hot, dry run

4.65 miles from home 41:31  8:56 ave pace

4.65 am miles  8:55 ave pace

4.65 pm miles 8:31 ave pace 

4.65 am miles  9:03 ave

4.65 pm miles 8:34 ave 

4.65 am miles  9:05 ave pace

4.65 pm miles 8:10 ave pace, one of my faster runs home.  Feeling good, only 81° and over cast. 

4 miles on the track 8:59 ave pace

10 miles out and back from home.  1:28:03  8:48 ave

4.65 miles

4.65 am miles  9:00 pace

4.65 pm miles 8:53 pace  I feel like the heat is wearing me down.  A lot of hot summer running.

4.65 am miles  8:26 ave pace

4.65 pm miles 8:50 ave pace

4.65 am miles 8:44 pace

4.65 pm miles 8:42 pace 

6 miles out and back from home.  9:17 pace  95°

4.65 am miles 41:44  8:58 pace 

4.65 pm miles 40:30  8:43 pace

5.15 am miles  8:56 pace

6.65 pm miles 59:06  8:53 pace  92° actually feels cool, so I added a couple of miles

6.15 am miles  54:27  8:51 ave

7.1 pm miles  1:07:20  9:29 ave pace  B Street route, haven't done this for a while, good to be back.  I feel like I can finally pull away from this 50 mile per week summer average I've been stuck on.  Cool 92° degrees this afternoon.

5 easy miles on the track,  44:50  8:58 ave pace.  74° overcast and breezy.  It put me in the mood for a bowl of chili. 

4.65 miles no watch.  did not run sat or sun, had lots of leg juice, felt great.

6.65 miles 58:42  8:50 pace

10.05 miles out and back from home.  1:28:35  8:49 ave

5.85 miles (9:14 pace) to an appointment, 5.85 (9:02 ave pace) miles back home.

7 miles before a 22 mile easy bike ride.  58:07  8:18 ave pace

3 miles 8:31 ave miles

4.65 am miles  9:00 ave pace

4.65 pm miles   

4.9 am miles

5.4 pm miles 44:57  8:20 pace

5.15 am miles  45:20  8:48 ave

10.1 pm miles 1:32:26  9:09 pace  avenues run, zig zagged my way from 2nd south to 3rd ave and Virginia, across 11th and home.

4.65 am miles  9:03 pace

4.65 pm miles 8:48 pace 

I run this race a lot, one of my favorites, very tough course.  My time was about 30 seconds slower than last year, which surprised me, I thought I was in better shape this year compared to last.  Oh well, it will keep me sharp for my Boston training.  Oh, lt looks like I got in, got my confirmation Friday, pending the information I gave them was accurate, which it was.

9:03 ave

4.65 am miles 41:34  8:56 ave pace

4.65 am miles

5.65 pm miles

6.15 am miles 

10.3 pm miles   B Street to Virginia

8 miles out and back from home.  9:21 ave.  This is a different kind of run for me.  Alarm goes off at 4:55 am and I was out the door at 5:02am.  You have no energy when you do this, but I've got a very busy day and it's the most efficient way to fit it in.

4.65 am miles  41:50  9:00 pace

6.65 pm miles 59:35  8:58 pace

5.65 am miles 48:48  8:38 pace

10.3 pm miles 1:35:33  9:17 pace  B Street across 11th to Virginia, back behind Capitol, home.  Cool rain.

4.9 am miles 44:15  9:02 av

4.65 pm miles 39:18  8:28 ave

4 miles out and back from home

10 miles on the track  1:23:14  8:20 ave  really felt good today.  72° cool, no sun, wonderful temperature.  Felt strong.  Looking forward to increasing my mileage this week to at least 60.

6.15 miles 8:36 ave miles

6.15 am miles 56:03  9:07 ave

10.3 pm miles 1:31:33  8:53 ave pace  took L street straight up to 11th

10 miles on the track 1:23:48  8:23 ave pace

10 miles on the track 1:26:01  8:36 ave pace.  started very slow and finished fast.

9.29  9.28  9.18  8.59  8.48  8.38  8.17  8.27  7.27  7:10 

13.06  miles 8:31 pace.  home to behind the Capitol, used Victory Road.  Feeling pretty strong, delighted about how I feel.

5.65 miles 9:14 pace

5.65 am miles  8:55 pace

5 pm miles

5.15 am miles  9:00 pace

13.3 pm miles 9:07 pace  B Street, 11th to Virginia, 2 Capitol loops

5.65 miles 8:55 pace

10 miles on the track 1:25:12  8:32 ave pace

8:53 pace

8.51 ave pace

5.65 am miles  8:57 ave pace

13.3 pm miles 9:07 ave  B St, 11th, Capitol

5.15 am miles

1.25 pm

10 miles out and back from home  1:25:45  8:35 ave  started about 5:30am and now I'm in.  Beautiful moonlight morning run, nice and cool too.

8:41 ave pace

4.65 am miles 9:08 pace

13.3 pm run, B St, 11th to Virginia, behind Capitol  9:22 pace.  grind of a run, never felt fast or easy, work the whole time.

4.65 am miles 9:16 ave pace

13.5 pm miles 9:19 pace  slow slog, but it felt faster.  I guess that's good.  Wasn't nearly as difficult as yesterday, which was the same run.  B Steet route.

10 miles out and back from home.  1:33:30   9:21 ave

what a slog these runs have been the past two weeks, haven't felt fast, fresh and light for  a while.  That's why it's training I guess.  somehow it works.

5.15 am miles 9:05 pace

6.65 pm miles , track miles 9:10 an 9:11 pace, rest of the run was probably the same

5 miles to an appointment downtown 8:45 pace 

5 miles back from appointment 8:43 pace

5.15 am miles 8:47 pace

4.65 pm miles 40:09  8:38 pace

5 mile progression on the track   7:53 ave pace

39° felt nice, wanted to run 20 miles but I only had time for 4.9.  felt fast, light and rested.  rare feeling

6.15 am miles 8:34 pace snow storm, wore the wrong shoes, other than cold, wet feet, everything was perfect.

5.65 am miles  8:25 pace

5.65 miles home  appox 8:35 pace

5.65 am miles 8:44 pace

13.3 pm miles 8:35 pace   ran this much faster than usual.  A little sore today (posted Friday morning)

5.4 miles 9:23 pace  very tired and beat up after yesterday's miles.  Ran hard yesterday

4 miles out and back from home 31:30  7:53 pace

3.25 miles to the track, 7 miles on track and back.  8:30 pace

12.8 miles Aves to 11th, 2 miles on the track.  9:01 pace

5.15 miles 8:51 pace.  felt much slower than this

5.65 am miles 8:53 pace

13.3 pm miles B Street 9:07 pace

5.65 am miles 8:59 pace

9.65 pm miles 8:51 pace  flat run, no mood to run the aves, my big toe nails are falling off