Long May You Run

15 miles behind the Capitol 2:03.16  8.28  8.22  7.51  8.10  8.29  7.47  8.14  8.29  7.55  8.25  8.28  7.54  8.11  8.33  8.00  ave 8:13

6 miles out and back from home 53:09.76  9.00  9.02  8.58  8.49  8.41  8.39  ave 8.52

4.65 am miles 7.35 pm miles, B Street route.  haven't done B St since May.  Wow, it was a killer.

4.65 am 4.65 pm

4.65 am 7.1 pm, B St.  Hard run, B street is still a bugger!

10 miles out and back from home 1:25.47   8:35 pace

10 miles out and back from home 1:30.34  9:03 pace
 

B street route

4.65 am 4.65 pm

interview

7.1 am miles 4.9 pm miles

10 miles out and back from home 8:48 pave

16 out and back from home 2:20:58  

8.57  8.53  8.47  8.41  8.44  9.02  8.41  8.37  8.59  8.51  9.16  8.34  8.47  8.45  8.50  8.32    8:49 ave

run home, two miles on the track, those miles were about 8.45 and 8.50

7.1 am miles 7.35 pm miles

6.65 am miles 7.1 pm miles, B St. route

6.15 am miles 4.65 pm miles  = 10.8

am run, Capitol loop into work

7.1 am 8.1 pm

10.7 am 4.65 pm

No run, drove the car to work for Jason to test drive over the weekend.

about 2 and a half to 3 inches of snow on the road.  No wind.

6:45  

7.00

7.05

39 seconds last .1 or 6:30 pace

10 miles out and back from home 8:58 ave  

9.31  9.11  8.04  9.08  8.53  8.49  8.47  8.47  8.50  8.36

B street route

7.1 am miles, behind Capitol, Memory Grove, 10.1 pm miles, B St, Cemetery. 

7.15 am run, Delta Center, 4.65 pm run

7.6 am miles 10.1 pm miles

7:26 ave pace  5 out of 28, 47 out of 475

1st time doing this series.  Wow, what a tough course.  By far the toughest 5k I've run.  Steep uphill first two miles, up and down the last mile.  Lots of turns throughout the east bench of wherever we were, ... east of the Dee Events Center.

7:13  

7:58

7:00

:59  (9:10 pace, ouch!)

out and back from home, tight and slow to start, felt better with each mile 

9.29  9.23  9.05  9.05  9.00  8.45  8.41  8.46  8.35  8.35

B street, 11th ave to cemetery, behind Capitol, home.

7.15 am miles, Delta Center laps, 10.1 pm miles, B St. Capitol loop x2, home

6.65 am miles  Delta Center miles 9:35 and 9:24, very tired legs

10.1 pm miles, legs still tired

7.15 am miles, Delta Center laps.  legs feel a little better than they did yesterday.

10.35 pm miles, B St, cemetery, legs still a little better

3.1 mile warm up

7:03  

7:01  

7:02  

7:03  

6:52

6:56  

1:25 (7:05 pace for last .2 miles)

out and back from home.  I'm very tired, I was punching out 9:34 miles.

B street route, Capitol loop, home

6.15 am miles  10.1 pm miles B St.  11th ave

7.15 am miles 10.1 pm miles  my legs feel like cement

7.65 am miles Delta Center Laps 10.1 pm miles B St Capitol loop

Very tired, flat miles are approx 9:15 pace, uphill 9:40 concrete legs.

Toughest 10K ever.  This time I was prepared (mentally) the 5K caught me off guard, I had no idea that these courses are designed to be miserable.  I was surprised I felt as good as I did with this now my fourth consecutive week racing on top of 70-80 miles weeks.  This race has given me some motivation.  I believe my training is working.

7:31

6:43

6:43

7:09

8:12

9:17

1:48  (6:30 pace)

Miles 2 and 3 are an average, both miles were pretty much downhill

475 runners 28 in age group

6 miles on the woodchip trail Liberty park. It's pretty much the first day of spring, crowded park.

9.22  9.06  9.08  8.43  8.25  8.34   felt pretty good

B street route, Capitol loop

6.65 am miles

4.65 pm miles home

5.5 pm miles, took car to shop and ran home after running home from work

6.15 am miles

10.1 pm miles

6.65 am miles

1 pm miles to pick up car

3 pm miles at track after picking up car

7 miles out and back from home

1:30.26

7.15 am miles

10.1 pm miles B St route, 11th ave

6.65 am miles

10.1 pm miles

6.65 am miles

10.1 pm miles

6.4 am miles

20 out and back from home, flat.  3:04.30  9:18 pace

beat up and tired.  headwind coming back 

B street route, 11th ave

7.65 am miles

10.6 pm miles  felt kind of strong today

7.15 am miles

10.1 pm miles, B St. 11th ave

6.65 am miles

10.1 pm miles

Sadistic 10 miler.  7:47 ave pace

7.56  6.48  6.22  9.25  8.28  8.28 (mile 5 and 6 are averages, missed th mile marker) 9.04  6.39  7.00  7.40  

I really like this series. There is no way I would run these courses as hard as I do unless it was a race.  What a cruel way to spend a morning.  Fantastic prep for the Ogden Marathon.

cold rain/snow/sleet

6.65 am miles

10.1 pm miles B St, 11th ave

6.65 am miles had a little spunk this morning, felt good

10.1 pm miles tired legs, dead.

10 miles out and back from home 8:53 ave

10 miles on the track  9:02 pace, warm day, easy run

B st route, 11th ave.  sluggish

6.65 am miles

10.1 pm miles, B Street, 11th ave

6.65

10.6

6.65 am miles

10.1 pm miles

3:18:02  9:12 ave

9.59  9.44  9.42  9.26  8.47 8.42  8.59  8.59  8.59  10.50  9.46  9.39  9.05  9.29  9.02  8.44 8.55  8.10  8.24  8.54  8.49  9.29-last .52 miles

this closes out a 90 mile week, but I might run tomorrow just so I can hit 100.  Haven't done that for a while.  I knew I could not run fast today so I decided to do a hilly 20 miler instead of flat.  It's better for my psychologically to justify slow running due to hills rather than just being slow.

The route was from home to the track (had to take the viaduct) 5 miles on the track, up to the Capitol, loop behind over to 11th ave to behind Shriners and back.

B st, 11th ave

6.65 am miles

10.1 pm miles B st. 11th ave

7.65 am miles

10.1 pm miles, B st route, 11th ave

7.15 am miles

10.1 pm miles B St. 11th ave

6.51

7.06

6.49

7.06

7.00

6.57

7.08

7.08

7.21

7.31

7.48

7.37

7.29

.46  (7.40 pace)

course was the 1st half of the Ogden marathon.  Blew up at mile 9.  Tried for a 1:30 of better, that was the plan, do it or blow up trying.

feel like I'm fighting a cold or allergy or something.  run felt pretty good anyway.

7.65 am miles

10.1 pm miles

6.65 am miles

10.1 pm miles

6.65 am miles

11.2 pm miles

5.65 am miles

10.1 pm miles B st, 11th ave

7.15 am miles

10.1 pm miles

6.65 am miles

10.1 pm miles B St, 11th ave

20 miles out and back from home

9.27  9.24  9.09  9.17  8.42  9.18  9.04  9.03  8.48  8.40  8.44  8.50  8.46  8.46  8.48  8.26  8.28  8.32  8.22  8.10

2:56.44  8:50 ave

6.15 am miles

10.1 pm miles

5.65 am

10.1 om

6.65 am miles

10.1 pm miles

80° degrees today.  tough 10.1 miler.  I really felt the heat.  Kind of scared me.

WRC is over.  5 tough races to get ready for Ogden.  I must say, the finisher's metal was much earned.  Cumulative I took 2nd in my AG since the 1st place guy was pulled out because he was 2nd master, So in reality I was 3rd which I'm very pleased about.

I was thinking I'd be lucky to hold a 7:30 pace given how torn up I am at this stage of my training.  7 races since the end of January.  (5WRC and 2 SLCTC at Saltair)  I finished wit a 7:36 ave.  I'm very happy with that.    02:21:39

7.40  8.03  7.49  7.18  7.40  (8.01  7.12 or 7:36) mile 6 was mismarked  7.55 7.56  7.46  7.52  7.34  (9.18  6.05 or 7:41) 7.50  (7.59 9.58  7.45 or 6:47 last 3.64 miles)

It sure didn't feel like the last 3.64 miles were at a 6:47 pace, I don't know what to think of this.  It may have been even faster, I know for a fact I hit my lap button at mile 15, pretty sure about 16 too.  didn't see any other markers after that, so If I did hit my watch at 16 that means I finished the last 2.84 at 6:43.  oh well. Heck of a work out and I ran as hard as I could, finished well and I'm happy.

A perfect day to run even though the forecast was 100% chance of rain.  No rain fell

5.15 am miles

4.65 pm miles

6.15 am miles

4.65

5.15 am

4.65 pm

6.15 am miles

4.65 pm miles

1:29.52

I could tell I was rested, this run is usually 5 minutes longer.

5.65 am

4.65 pm

5.65 am miles

10.1 pm

5.15 am miles

10.5 pm miles  super tired, heavy legs, super slow

very tired legs

Dentist, no run

5.65 am miles

10.1 pm miles

5.15 am

4.65 pm

5.65 am miles

4.65 pm miles

tech ride

coming back almost a year later to post this.  I ran the Ogden Marathon, light rain turned into a freezing downpour, quit halfway with hypothermia.  Picked up by a sheriff and taken to a fire station to recover.  Very, very bad hypothermia. 

6.15 am miles

1 mile in the  pm

picked up car

5.65 am miles

10.1 pm miles

1:25.39  

8:34 ave

Liberty park wood chip trail 1:39.28   8:17 ave

4.65 am

4.65 pm

5.15 am

10.1 pm  1:29.55

hot day

4.65 am miles

10.1 pm miles

4.65 am miles

10.1 pm miles

5.15 am miles

4.65 pm miles

4.65 am 

4.65 pm

This course was a litter tougher than I thought.  The profile makes it look like your standard Utah downhill screamer, but not quite.  I read several race reports here so I knew it was hilly.  One person mentioned the concrete, I noticed the concrete for sure.  Worst surface to run on.  My training was a little strange for this one.  I was all in for Ogden, trained very well for it.  7 races between Jan 30th and April 23rd.  I did both the Salt Lake City Track Club Winter series (missed the 15K) and the Ogden Winter Series.  Great training.  Plus, I put in monster mileage (for me).  I'll have to double check but I think I did 10 80 mile+ weeks.  Ogden was a disaster, ended up having a Sherrif pick me up and take me to a fire station somewhere at the halfway point with a raging case of hypothermia.  Violent shaking for a good half hour.

So I was all trained up with no place to go.  My training was going so well for Ogden I decided at the last minute to do the Grand Slam.  So I signed up and paid for the Grand Slam, Utah Valley, Desnews and St. George.

1st race (Ogden) and I'm out of the competition with a DNF.  I'm still very upset but I'm going to complete it by using Big Cottonwood as a substitute.  I can't compete without doing the "core 4" but at least I can "complete."

So, that's the back story coming into this race.  I kind of had a double taper because you really can't do much between May 21st and June 11th except try to maintain what I build from January to May.  The fact that I took 6th out of 44 tells me it's not too bad.  I'm a little miffed I couldn't squeeze out another minute or two.  That was the difference between 4th, 5th and 6th (me).  I would have liked to have placed in the top 5, I'm motivated by silly plaques and ribbons but I did leave it out there, all I had.  As I was slowing toward the end I kept putting in the effort by telling myself it could come down to a few seconds.

Well, at least I BQ'd, that was my minimum goal.

Even though the course is rather challenging, the staging are was the best I've ever been in.  Soft grass to lie down on and plenty of porta-potties.  Practically every marathon has a porta potty shortage, but not here.  Finally, someone is doing it right.

I messed up a few of my splits.  I don't use a garmin type thing, I use the old school timex with a lap button and sometimes I miss the mile marker.

1.  7.29

2.  7.15

3.  7.34

4.  7.26

5.

6.  15.27 (7.33 ave)

7.  7.34

8.

9.  16.28 (8:14 ave)

10.  7.24

11.  7.30

12.  7.51

13.  7.24

14.  7.36

15.  7.33

16.

17.  16.38 (8.19 ave)

18.  7.50

19.  7.37

20  7.41

21.  8.00

22.  10.17 (pit stop)

23.  8.49

24.  7.55

25.  8.47

26.2  9.31 (7.56 ave)

Feel pretty good, I'm actually excited for Desnews. I want to perform well, and place.  

Woke up 12:55, on the road by 2:20.  I was parked in front of the Busses by a little after 3.  Sat in my car for a half hour, then sat in front of the busses for about 10 minutes, boarded the bus at about 3:52, bus pull out a minute or two befor 4.   Next time maybe leave 2:30-2:40.

Conditions we probably perfect for this race.  Cloud cover, cool.  Wore a singlet with my Ogden 2016 long sleeve race shirt on top which I gladly discared at about mile 7.  Felt good to throw that away!  Still pissed though.

Strong head winds I think around mile 16 and 17.  Base on prior reports by others, this is to be expected every UVM.

4.65 am

4.65 pm

4.65 to work

4.65 from work

4.65 am

4.65 pm

4.65 am miles

4.65 pm miles

5.15 am

10.1 pm  96°  this run was very hard at this temp.

4.65 am miles

4.65 pm miles

10.1 miles 100°  this run did not kill me like my last high 90 degree run.  I started slow and I think that helped.  It was still a very difficult run.

4.65 am miles

10.1 pm miles  at least 100°  probably 103°  10 miles in this heat is a very tough run.  I don't think I could go another mile, and I don't want to find out.  Tough, tough run.

4.65 am

10.1 pm

Capitol to the top of City Creek and back.  2:06.15  miles up City Creek were about 10:30's, last one 11:14

1:37  9:46 ave, very tired from yesterday's run.  mile 8  10.08  mile 9  10.18, those are some very slow miles

4.65 am miles

10.1 pm miles  only 90°, this run was much easier than when it was 100° or I'm getting stronger or more conditioned to running in the heat.  probably both.  I was surprised to feel as good as I do.

4 miles on the track, finished at about 8pm.  Nice time to be running.

6 miles on track

4 miles on track

B St. route, cemetery, Capitol

5.65 am miles

10.1 pm miles

5.15 am miles

10.1 pm miles

4.65 am 

10.1 pm miles, kind of hot, 93°

4.65 am miles

4.65 pm miles

4.65 am

4.65 pm

track

Wow, what a blow up. I came into the race thinking I had a shot at 1st in AG and an even better shot at top 3.  By mile 17 the 800lb gorilla jumped on my back and I had to carry him to the finish line.  Resorted to a run/walk combo at about mile 25.  At mile 13 I was 1:47 so I figured by then I was looking at a 3:45ish finish at best which really didn't sound good to me at all.  I guess the training you do Jan - May does not hold through July 25th. I'm being sarcastic but I thought I had at least a 3:30 in the bag coming into this.  It's the 4th time I've done this marathon so I know what it's all about. I was humbled by the dragon and probably disrespected the distance a little bit on top of that.  I though I had done some adequate downhill but I didn't.  I did do a great job with heat training, heat was not an issue at all today, I just lost my legs. 

1  7.34

2  7.43

3  7.22

4  7.48

5  8.25

6  8.56

7  9.29

8  8.50

9  7.55

10  8.12

11  8.01

12  7.59

13  8.02

14  8.08

15  8.08

15  8.14

16  8.21

17  8.44

18  9.26

19  8.58

20  9.15

21  10.21

22  9.10

23  10.11

24  10.18

25  13.23  walking starts, I was shocked I was clocking 10's running DOWN So. Temple

26.2  18.41

This race killed me.  I haven't felt this bad physically for a long time.  I'm hurting mentally too.  DNF Ogden (Hypothermia) Did okay at Utah Valley (BQ'd) and got it handed to me today by the marathon dragon!

Got to find a way to rebound for Big Cottonwood.

Oh, I almost forgot.  When I got home and told my wife my time she laughed at me!  Just a little anecdote for how ridiculous this race turned out for me.

1st run back, didn't feel good.

6 miles Liberty Park

4.65 to and 4.65 from

4.65 am miles

4.65 pm miles

4.65 am miles

4.65 pm miles

4.65 am

4.65 pm

9.3

House to the top of City Creek and back.  It's 21.89 miles but I had a .25 mile diversion so my total is 22.14.  run time 3:37:55  9:51 ave

Last time I did this run I ran it in 3:28:04 and that was .25 miles less and it was June 2011, just before I ran a 3:23 in the Desnews marathon.

1:03 from gate to top, 49:49 from top to gate.

Last mile 8:43

After my Desnews disaster this year (3:59 and walking) I was having thoughts of bagging the Grand Slam.  I told myself that if I can do this run today and survive that I would follow through with running Big Cottonwood and St. George.  The run went very well and I'm all in for finishing the grand slam.  I honestly thought I wouldn't be able to do the run and I'd be calling my wife to pick me up or do a lot of walking.  I'm very happy this went well and feel like I'm back to being my normal bad self!  I wasn't trying to go fast.  This is a tough run and I knew to take it slow.

4.65 am

4.65 pm

4.65 am

4.65

4.65 am

4.65 pm

4.65

Same run as last Sunday, house to top of city creek and back.  22.14 miles, 3:31:40  9:12 ave pace, this is 6 minutes faster than last Sunday, I was trying to go a little faster.  I opened it up pretty good coming down City Creek.  Started my run at 5am, beautiful, cool, dark run.  Almost a full moon so I was literally chasing a moon shadow.

1:02:30 from gate to the top,this was 1 minute faster, 45 minutes down, 4 minutes faster.

4.65 am miles

4.65 pm miles

4.65 am miles

4.65 pm miles

out and back from home 1:32.33 

9:15 ave

16 miles out and back from home 2:25.26

9:05 ave

4.65 to and from work

4.65 to and from work

Perfect day.  I felt the 18 miles of pounding, actually, more like 19.  Mile 24-25 is was also kind of tough with more downhill.

My watch gave out after my 1st mile, which was 7:52.  I didn't care and in the end it's probably good because I would have been discouraged with the 9's for about the last 7 or so miles.  Since I had no watch I kind of kept my eye on the 3:40 pacers.  I was thinking I'd run a 3:45, no where near a PR but it's my 3rd marathon in 2 and half months.  I was okay mentally with a 3:45.

I ran a 3:43:45.99.

I was with the 3:40 pacers around mile 17 and they were 3 minutes ahead of schedule.  So I gave up about 7 minutes from there until the end.

Beautiful sunrise!

to and from work

to and from work

4.65 to and from work

4.65 am 4.65 pm miles

Completed my first Grand Slam.  Since I DNF'd Odgen I was taken out the competition so I did the next best thing which was to run a substitute marathon and finish.  Big Cottonwood was the substitute.

This was my first St. George.  Now I know what everyone is talking about.  This is a wonderful marathon.  Easy on the legs, nice course and it's fun to have runners around you the entire run.

I was in no shape to run my best but I didn't embarrass myself and feel okay with a 3:39:39.  I had to jump in the car and drive back to Salt Lake shortly after I finished so I needed to be in decent condition.  I doubt I could have run it any faster anyway.  

1.  8.40

2.  8.17

3.  8.02

4.  7.54

5.  8.03

6.  7.45

7.  7.49

8.  9.14

9.  8.43

10. 8.32

11.  9.01

12.  8.30

13.  7.59

14.  9.16

15.  9.16   watch screw up plus a 3 minute porta potty break,18.33 for 2 mi total

16.  7.25

17.  7.58

18.  8.08

19.  8.22

20.  8.48

21.  7.49

22.  8.45

23.  8.37

24.  8.01

25.  8.21

26.  8.41

.2. 1.46   (8.50 pace)

Not bad considering I was just shredded by Big Cottonwood three weeks prior where I ran a 3:43 and suffered a death shuffle the last 6 miles.

I'm excited now that my running has pretty much concluded for the year and I'm left with setting up next year.  I'm thinking of doing the Grand Slam again since I was unable to be a part of the overall time competition.  I sure don't like Desnews or Utah Valley but my desire to compete may offset this.

New course this year due to the Alumni House getting remodeled.  I really like this course, to bad we'll probably never see it again.  Uphill about halfway, 2nd half downhill with a fast finish.  18 men in my AG today, that was a surprise, so was the fact that 3 of them smoked me.  18, 19 and another 19 for top 3.  That's some fast old guys.  (50-54)

One of my favorite races of the year, wonderful way to start off a terrific day of college football.  Beautiful day today! 

4.65

4.65 am 4.65 pm

4.65 to work

4.65 from work

4.65 to work and 4.65 back home

Drove, Dr. appointment after work

to and from work

to and from work

4.65 to and from work, total 9.3

9.3 total to and from work

Snow the night before, so the race was supposed to be shortened from a 6k to a 5k but the race director messed up when he tried to shorten the course and actually lengthened it by quite a bit.  I loved the longer course and took 1st place, went home happy.

light snow, wet, felt very nice.  Winter is here.

4.65 to work

4.65 from work

work meeting, had to drive.  Maxine

4.65 to work 4.65 from work

4.65 miles

4.65 am miles 4.65 pm miles

No run, had to dress up for work.  Interview with LM

out and back from home, 8:55 ave pace, 

my legs are sore.  they shouldn't be hurting with the minimal mileage I've been doing since the St. George marathon.  I'm a little concerned.

4.65 to and from work

4.65 to and 4.65 from work

6 miles on the track 8:32 ave pace

8:42 ave behind Capitol

8:24 ave behind Capitol

Behind the Capitol.  1st longish run since St George.  I've got a long way to go.

8:42 ave