The Long Run

6.17 mi, 48:55, 7:56 avg

Ran in the neighborhood, solo.  Wanted to see what a few marathon pace miles would feel like.  They weren't too bad but weren't easy either. Maybe a little too fast for being just a few days from this past Sunday's marathon.  I'm supposed to be tapering so I'll try and do some short easy runs and some short runs with some faster stuff.

Today's faster miles were: 7:26, 7:19, 7:07, 7:22, and 0.6@7:22

The rest was a warm up and short cool down.

5.35 mi, 47:20, 8:51 avg

Ran at Longleaf with the Striders, but mainly ran by myself as I got there about two minutes late and none of my usual suspects were there, but still nice to be crossing paths and saying hi to others in the group. Kept it easy and barely looked at my watch (I didn't even know the average pace until at looked at the stats just now).  Trying to get to 100% recovery without easing back too much.

8.34 mi, 1:07:46, 8:07 avg

Ran at Starkey Park with the Striders.  I saw Raj but missed him at the start and then got a text from Cynthia to say she was running late, so I got going.  Saw Raj as he was coming back and then I got to the 4 mile water stop before turning around.  The first 4 miles I felt pretty sluggish but was able to magically go faster after the turnaround.  Plan was to run 7:20-7:30 pace for the return trip and feel strong doing it.  I quickly got onto pace and was a little bit ahead.  Saw Cynthia but just said hi briefly.  Last 4 miles were: 7:13, 7:05, 6:59, 6:38

Very warm and muggy this morning.

While chatting we saw a small pygmy rattlesnake, first time I had ever seen one.  They sure deo look harmless enough! (but of course are not).

4 mi, 8:54 avg

Easy-ish short run this morning, post tropical storm remnants so hot and steamy.  Garmin died about 2.6 miles into the run but I was familiar enough with the route to run 4 miles with a reasonable degree of certainty that it was around 4 miles (maybe 4.2 perhaps).

For being a taper day it didn't really feel that easy!  Oh well, it's what happens on race day that counts.

7.82 mi, 1:02:38, 8:00 avg

Dreading this run a bit but knew I needed to do it and knew I'd feel better and more confident after doing it.  Supposed to be 4 easy and 4 tempo miles at 6:45 goal pace.  I was pretty close for the average but off a good bit for the third mile.  Not sure why I struggle with those so much.

Tempo miles: 6:38, 6:52, 7:11, 6:31

Part of the problem on the third mile is the route where I have to twist myself to fit through a gate which breaks my pace for a bit then I have to struggle to get the average back down.  But, if I do catch up then I'm at a fast enough pace to hit the last mile ok.  Anyway, about a 6:48 average for the 4 tempo miles.  It was also in the high 70's and humid, part of this was my fault because I started later than I should have.  But, it's the effor that really counts, right?  If so, then it was a huge success.

2.69 mi, 22:41, 8:26 avg

Last short run before the marathon, ran in the neighborhood and did a short segment of 7:13 pace towards the end for 0.3 miles.

Utah Valley Marathon Race Report

Overall a wonderful experience with some nice surprises although the time was not quite what I had hoped for I actually don't think I had a solid idea of what I was capable of.  

Walking out of the hotel in Provo on race morning, the air actually felt hot.  It was 3:30 am and weather.com said it was 70 degrees but it felt warmer.  Boarded the bus about 3:40 and headed up the race course.  The bus route followed the race course because that was really the only way to get there - up Univiersity Blvd (189) to Canyon Road through the small town of Wallsburg at about 6200 feet of elevation.  It was cooler and felt cooler when we got off the bus - low 60's.  Starting area was at a ranch and the prerace hanging out area was literally inside a corral (word of caution from the day before, if you sit down on the grass and think there are rocks under you - those aren't rocks - most likely "cow pies".  While hanging out, killing time, and hydrating before the race I eventually got into a POP line (and huge kudos to RD for having ample POPs resulting in reasonably short lines).  The next line over I see a tall guy with the name Stephen on his bib.  It was none other than "Big Steve" Radle from back home and a member of the Suncoast Striders.  Steve is tall and used to carry around a lot of extra weight but now he's just tall but has a big heart so I think that's why the name has stuck.  Chatted a bit with Steve and some of his new friends from waiting for the race, then I warmed up and got in line for the race start.

The good miles(1-7): 7:15, 7:23, 7:27, 7:25, 7:34, 7:41, 7:41

There was a 3:15 pacer and a 3:25 pacer.  I was feeling like a 3:20 kind of day so I got into the middle with the inivisible pacer.  This is the point in the movie "Mark" where the audience is screaming at me to get behind the 3:25 pacer but of course I ignore it.  The usual race start mayhem occurs and I lose track of who is where, a lot of people run past me and I see a pacer up ahead and it almost looks like he is carrying a "3:45" pace sign so I'd better hurry and catch up.  Nope, it really was the 3:15 guy I find out nearly a mile into the race.  So, first mile is a little fast, I slow down a little after that and am feeling pretty good.  The first seven miles are pretty much just steady downhill with nothing terribly scary downhill.  This is one of the features that makes this course potentially fast - or possibly a disaster or something in between.   And although the miles are somewhat easy, it easy feeling not quite as easy as it should be.  It's also warming up a little bit, climbing towards 70 degrees as the sun comes up and the altitude decreases and I'm feeling a subtle affect from the altitude.

Hard stuff I knew was coming (8-15): 8:11, 8:58, 7:38 (+0:26 resync with mile marker), 7:40, 8:28, 7:44, 7:51, 7:42

Just after mile 7 finishes, Canyon Road merges onto Hwy 189 (which becomes University Ave), there is one last dip and then the road goes up for a while (with a little bit of down), mile 8 finishes and for most of mile 9 you go up.  Just before mile 9 finishes you start going down again for the most part with some up here and there for the next 3 miles after that.  Mile 8 didn't go so bad and I was feeling somewhat relaxed and ready to give back a little bit of time during the easy 7 miles.  So, finished mile at with an 8:11 pace, pretty much where I wanted to be.  Mile 9 was a different story.  The uphill really started to get to me.  I saw some POPs with no line so ducked into one.  Kind of needed to go but really needed a quick break.  Heart rate was through the roof.  At this point I felt like I was in trouble with still a long way to go.  I also reasoned that because there was a long way to go there was still time to turn things around and eventually the course would get easier again.  I finished, calmed down and jumped back out onto the course and by the time the downhill started again I gained back a little bit of pace and finished at 8:58.

Over the next 6 miles I was a decent bit under 8:00 pace except for one of the miles at 8:28.  But, it had taken a lot out of me.  As I neared the half way point I could hear members of the 3:25 pace group coming up behind me.  I was holding them off for a little while but not too far past the half way point they eventually passed me by.  I kept them in my sight and mile 15 I even rallied a little bit at mile 15 and managed a 7:42 pace.  Help came from some musical and semi-devine inspiration in the form of Depeche Mode's song "Personal Jesus" which actually has nothing to do with the real Jesus however is a catchy song with a decent beat.  And unfortunately, the rally didn't last much past the end of mile 15, and soon the 3:25 group started to slip away.

It gets harder, but I finish (16-26.2): 8:42, 9:28, 8:53, 8:29, 8:17, 8:36, 8:39, 9:34, 9:11, 8:36, 8:59, 0.3@6:55

There's one last significant hill (and a few smaller ones) starting around mile 16.  It is also in a section of canyon known to have quite a bit of wind but is mostly a tail wind except for this year.  Wind came on suddenly while going up a hill.  I survived ok for a while but found myself walking a few times after hitting mile 16.  Just after mile 21 (let's say 21.2) I looked at my overall time - 2:50.  Which meant keeping every mile under 10:00 would get me across the finish line under 3:40 - so new goal, was determined to not miss that one.  I think around mile 23 the 3:35 group passed me by.  I heard the pacer yell out to his runners encouraging them.  The road was a straight shot and you could see a very slight downill the whole way.  Legs were hurting.  Grabbed an ice pop which helped (not too warm at this point, about 72 degrees maybe).

Approached the finish line and managed a 6:55 paced kick and I think I passed one or two people.  I saw the clock ticking away and was trying to get even just a second under 3:37:00, however I ended up with a chip time of exactly 3:37:00, but at least I had hung on to me knew goal and resisted too much walking to stay under 3:40.

After grabbing some food and drink I sat down at the awards area where they were doing half marathon awards.  None other than the owner/administrator of this blog, Sasha Pachev was picking up his award as overall male masters winner for the half marathon for a time of 1:17.  Made plans to meet up with him later, then headed back to the hotel.

Had a chance for a quick sit down with Steve over a coke before he had to head to the airport.

Spent the rest of the day hanging out with Sasha and his family.  Saw three of his kids race in an 800m race,

then saw them race at a mile race in the Orem street festival going on.  That race was point to point so I had to run/walk another mile to go catch them at their finish.  Also, at this point the weather had actually turned cooler and weather was a little bit drizzly.

Had a wonderful dinner at Sasha's house including my first ever taste of home made root beer flavored ice cream.

Went to Sunday services the next day heading to the airport.

While heading to the gate I smelled something good, followed the smell and found the most garlic covered garlic fries I've ever tasted (along with a grilled cheese sandwhich)

2.55 mi, 30:03, 11:48 avg

First run back after the marathon.  Actually, when starting out wasn't sure if I'd be running at all but thought I'd try run/walk if necessary.  More walking at first but was kind of running by the end.  Felt much looser by the end and ready to try for farther and faster tomorrow.

4.94 mi, 46:59, 9:31 avg

As promised yesterday, a little farther and faster today.  Also, accompanied by Joe and Jamie so I could catch up and tell them about my experiences at Utah Valley.  Felt better again than yesterday and the company really helped.  Ran in the neighborhood.

6.2 mi, 1:01:03, 9:50 avg, HR 125 bpm (max HR 133 bpm)

Ran at Longleaf with the Striders and for first time in a long time wore the HR strap to see where I was at.  It also keeps me in a good recovery zone and away from too fast to be easy but not fast enough to serve a purpose.  I was expecting the worse and thinking I'd have to slow way, way down.  But actually, I was somewhat around where I was when I was doing HR training on a more regular basis.  Back when I tried it for the first time, I was struggling to run faster than even an 11:00 pace, but eventually worked my way into the 9:xx's.  Furthermore, the first mile doesn't seem to make a difference whether I'm trying to run HR or not, it's still about the same, a good bit slower than the rest of the run.  Today's first mile was 10:29 pace with an average heart rate of 112 and that included about the last 0.2 trying to move my heart rate up.

But, after the first mile, things fall into place and I have to be sure and run an even pace and fight the urge to want to speed up.

So, overall pretty happy with today's run and looking forward to at least a few more HR runs and then probably try to keep doing these except on planned specific workouts.

7.33 mi, 1:13:51, 10:04 avg pace, 123 bpm avg HR, 141 bpm max HR

Today's run was a little warmer and slightly harder than yesterday's run.  I ran through my neighborhood to the new park and circled the pond a few times (0.72 mile loop with 1 mile marked out).  Also wore HR strap again.  Did warm up mile where HR averaged 104 bpm, then had three good miles under 9:30 pace with HR in high 120's, but then had to start slowing down to not exceed 131 bpm.  Next three miles saw pace slowing down to 10:52 for the last mile.

But , overall a successful run because I did what I set out to do.

10.06 mi, 1:30:53, 9:02 avg  (no HR strap today)

Ran in Starkey Park with Joe, Jamie, and Andy.  Andy turned back at 4 miles so he'd get 8 miles to meet his CC goal for the week.  Felt pretty good up until about mile 7 when it started to feel harder (even warmer today than yesterday).  But, we made it back ok and pretty happy to end the week after the marathon with 30 miles.  Can do more next week.

After the run, Anthony had boxes of Krispy Kreme doughnuts for fundraising in support of Ronald McDonald House Charities.  He signed up with them to get into the Chicago marathon and has ended up recruiting over 30 other runners from the Striders to run for them.  Bought one box to bring home.

I had fun at this race and felt a little bit of redemption after my slower than hoped for time last week at Utah Valley.  I had asked the boys to run with me but Andy was volunteering at the hospital and Thomas had met and exceeded his mileage goal for the week before (and wasn't very eager to go), so I figured I would enjoy the race myself.  Instead of t-shirts they had these really nice beach towel sized towels with the race name printed on them.  I had to wait until after the race to get mine because I was doing race day registration.

This race takes place in John Chestnut park which is very shaded.  I've done a number of 5k's here and I think they pretty much use the same route each time (one small loop about a half mile, and then a bigger loop for the rest).

Splits: 6:18, 6:28, 6:42, 0.04@5:42

Now, I know those don't really look like splits or distance that work out to a 19:42 5k, and at first I did think that the course was short.  But after talking to other people the consensus is the course really is 5k but the heavy shade can mess up the gps signal.  People using their iphones for watches measured 3.2 miles, and gps people came up a little bit short but the RD said the course was accurate.  Also, while I was running, I'd notice my lap pace for the second mile would fluctuate wildly.

I'll just have to run another 5k soon to see if I can repeat or beat this time. It's a good bit faster than my last 5k and a few seconds faster than the one before that which was run on a cooler day and was the one where I was trying to win a large jar of raw local honey (which I did).

Sasha's advice to me last week was to concentrate on 5k's for a while.  So, that was another reason to want to race this one.  While I was running the race it occurred to me maybe he meant more concentrating on training for a 5k, but maybe also did mean to run more.  5k is a short enough distance where running enough of them is pretty good training.

8.28 mi, 1:20:41, 9:45 avg, Avg HR 126 bpm, Max HR 134 bpm

Ran at Longleaf with the Striders.  Went out nice and easy and kept HR within MAF range of 121-131 avg for each mile.  Run felt pretty good.  Due to my distance and slower pace I almost missed the coffee.  Clark and Cindy were pulling out with their stuff all packed up, but when they saw me they poured me a cup before driving off.  Nice service!

So, another pretty good HR run.  These things take patience but wondering when I'll see my pace improve while staying in MAF range.

AM - 7.87 mi, 1:05:20, 8:18 avg

Ran with Andy's cross country team at their practice.  They were doing 2 x 2 mile repeats with easy mile warm up and an easy mile between sets.  Goal pace was in the 6:40's.  I kep up ok sort of in mid pack of the group.  It was a lot of fun and I was glad I could basically keep up.

My splits ended up being: 6:47 and 6:52 for the first one, and then 6:43 and 6:45 for the second one.

After the two by two, we did 6 x 100m strides.  Now, on those I was way behind.  I think I might have kept up with one of the girls on the last one.

PM - 4.11 mi, 37:59, 9:15 avg

Ran with the Striders at Longleaf for the weekly "Humpday Hustle" which is a short run followed by meeting up at a nearby pizza place.  This was my first time participating although I had been meaning to for a while but I'm either staying too late at work or I have the kids and can't make it on those weeks.  

They had just changed the time from 6:00 to 7:00 which worked out for me, but main reason is because it's still pretty hot at 6:00.  Actually 7:00 was still pretty hot (low 90's) but it felt almost reasonable for running.

It was a nice way to break up the mileage for the day and be social at the same time.

10.25 mi, 1:42:19, 9:59 avg, HR 126 avg, 140 max

This run ended up feeling really long.  I was doing heart rate training and it started out feeling normal, with usual slow first mile with lower heart rate (below maf range), then miles in the low 9:xx's   No water at the water stop so turned back and decided to detour to the Longleaf pool which has a fountain outside.  After doing a couple more miles decided to go back to the starting area to be social for a bit and then finished off the last of my miles with an out and back.  Left hip flexor started feeling "tired" where it was slightly sore and just didn't want to lift my leg.  Stop and stretched using the new section of fence and then finished off the run.

AM - 7.77 mi,  1:24:02, 10:49 avg, HR 127 avg, 139 max

Ran from my house to SR54, to Corporate Drive, to Trinity Blvd to get to the new park and did a few laps around the lake there.  Was having trouble keeping my heart rate even with slower running, so I started to periodically walk to get my heart rate where I wanted.  Air was warm and humid but there was some cloud cover and a hint of a breeze.  The walking breaks actually felt good because my running pace was faster and my overall pace was pretty much the same.

PM - 3.21 mi, 30:38, 9:32 avg  (no HR data)

Since I had decided to not do all 10 in the morning I brought my run running shoes and a pair of shorts to work and would head to the Dunedin causeway.  This ended up being quite enjoyable since it prevented me from working too late and the scenery was a nice change.  Ran from first parking lot over the second bridge and close to the park entrance before turning back.

17.1 mi, 2:37:40, 9:13 avg

Ran starting from Longleaf, just before 7:00.  Solo run today with goal of steady miles with no stopping.  Ended up at least with almost no stopping.  First 10 miles were basically pretty even (except for slower first mile as I warmed up slowly).  However, for some reason mile 9 felt harder than it should have felt and I just starting feeling really slow.  Saw Rob heading back from his run and stopped for just a bit to chat with him.  Just passed 10 miles I turned around and then suddenly felt a lot better.  I picked up the pace a little bit to get out of my perceived funk.

When I got to 14 miles, I decided to do the rest as a fast finish run.  Mile 15 was a 7:52 which I held myself back on slightly because I thought what I'd try to do is pick it up more each mile.  Went faster on mile 16 but was starting to feel off.  So, one more change - pick it up even more, finish under 7:30 and then take the last mile as a cool down. So, that's what I did - last two miles 7:27 and 8:45

Felt a bit tired and beaten up for a while, however I'd bounce back and would end up feeling pretty good by Sunday morning.

10.64 mi, 1:41:34, 9:33 avg

Ran with Joe, Jamie, and Cynthia in the neighborhood and over by the golf course.  Saw Cassie from the Striders out running and said hi.  Then, on last segment of the neighborhood loop saw Lisa starting her run so she joined us for a bit.

I described the temperature as "not that bad" - since it was less than 80 degrees, and actually I ended up feeling better than I thought I would based on how I felt after yesterday's run.

AM: 10.32 mi, 1:38:18, 9:31 avg, HR 127 avg, 138 max

Ran at Longleaf with the Striders, arriving pretty much on time at 5:30.  Ran a couple of miles with Daisy who was asking me about my Utah Valley Marathon experience and then continued on my own to the end of Aristide so I'd have over 8 miles for this portion.  Start temps were in the high 70's but for some reason Aristide felt at least 5 degrees cooler.  Got barked at by the dog behind the invisible fence but no longer get startled - he is pretty convincing that he's really coming into the street up until the point he actually stops.

I had my best maf mile so far this time around - 8:54 - the rest were 9:30's to 9:40's

Saw Andy and the Mitchell CC team heading out when I was on my way back.  

After the run, socialized a few minutes, drove home and did a couple more miles doing the neighborhood loop so I'd have over 10 miles for the day.

PM - 2.3 miles, 22:32, 9:48 avg

Did some elliptical at the Y, followed by a short weight workout, and then 2.3 miles on the treadmill keepingn my heart rate in the 121-131 range

6.46 mi, 1:02:16, 9:38 avg, HR 127 avg, 137 max

1.15 mi, 9:07, 7:55 avg (no HR data) - strides

Ran from my house and did the t-shaped route out to golf course area and back.  Started just before 7:00 which was later than planned (was aiming for 6:30) but there was a slight delay helping the kids get out the door to go meet with the cross country team.

For first part of the run, kept heart rate at or below 131 (121-131 range), although it did jump out of range here and there.  I had another sub-9:00 mile (mile 2, 8:58).  Thought that yesterday's sub-9:00 was just a fluke but maybe these will start showing up more.  Looking at an article based on MAF training, I should be able to run at 8:00 pace or maybe a few seconds under based on my recent 5K times.  I'm theorizing that this sort of prediction works in one direction.  That just because I can't run those paces in training doesn't necessarily mean I won't hit those 5k times, but if I CAN hit those paces the I should be able to definitely hit the 5k times, and perhaps, furthermore the 5k times, when based on aerobic training instead of race day magic or gutting it out, it may better predict longer races.

But, I still want to do a little bit of speed here and there to practice leg turnover, so after the slow run I did 6 strides of various times (20-30 seconds).

11.2 mi, 1:47:27, 9:35 avg, HR 124, 136

Ran at Longleaf with the Striders at 5:30.  Did out and back with Joe while keeping heart rate in MAF range.  Saw Jackie and Ryan running and they asked us to join them but I wanted to stick to heart rate, although it was tempting.  Short coffee break with some of the Striders, drove home and then did 3 more miles around the neighborhood.  Trying to make it to 200 for the month of June.  Just two more to go which I'll try to get done at the Y tonight.