Marlin

AM 

An easy run/jog 7.12 miles before heading to work. 

AM

Greenbelt / Freeman park loop +

Just nice and easy on an awesomr morning

4 days til UV Marathon as it has to be one of my favorite races, love the course and very well put togerher. 

AM

5.78 easy miles with 10 min of p/u

I have been having trouble with my shoulder latly and have a hard time using it over my head but no problem running with it. I had an MRI on Friday and called me yesterday to tell me that they got back the results and I have  torn lebrem that will need to be fixed.  Don't know much yet as I see the Doctor today at 3:00 o'clock to find out what is next. 

Day off today

Well I went to the Doctir yesterday and I have to fo into surgery next week (Monday-Tuesday) to have it repaired.  It look like how well the surgery goes is how long I will be off work. He said 3 to 6 weeks but also said to keep runnung after a few weeks, I loved to hear that!!!!!!!!!!

AM

Easy miles

Day off

I had a great time running this race,

The short report for now - I ran a 3:19:13 this morning, things went very well up to mile 21 and just had a hard time holding pace for the last 5 miles but I am very happy with everything. I made the top 10 in my age group and that is one of my goals for every race.

More later

Pre race     Eat just alittle to much the night before and just had some stomach issues before bed and woke up with the same issues that had me concerned. Had some oatmeal and a banana with PB and just made it worse.  Drove to the bus pick up and waited for a friend to showup so I walked over to the Marriott to get a bagel andeat half of it and thankfullty it helped as the cramps went away and felt fine after that with no issues even during the race.

Turned off my garmin to soon and lost my splits

Got to the start line and felt fine and stomach had settled down and the race got started, went out alittle faster then I wanted it to be but for the first 5 miles it is a down and just ran with it and by mile 2 Mike Taylor ( friend of mine) came flying by me and by mile 4 he was out of sight and was alittle concerned for hime as this was his 3rd marathon and wanted to BQ on this one and needed a 3:10 or better.  I know it was going to get warm over the last few miles and I wanted to focus on making sure I get enouth fluid in me but not to much, I got to the 2nd AS and went to the very end person to get the poweraid and she turned and I missed the cup and just kept running on, (dang it) I don't think I will wait for the last person anymore.  Got to mile 7.5 and started the up hill portion and just wanted to make it an even effort run and just held back some not wanting to spend the energy yet but didn't remember the hill being this long last year but got to the top and felt I maybe held back just alittle to much and lost some time but was not to worried about it as this course has some good down hills to makeup for it.  Wanted to hit the half at 1:37:00 and came across it at 1:37:24 or so and was happy with that,  got to an AS just befor mile 15 and was surprised to see Mike just in front of me and as we went through the station he must have stoped to walk as I never seen him again.  But knowing what happend I bet he will not forget that ever as I have been there also and have gone out to fast and will never forget how it felt over the last 6 miles.   Got to around mile18 and could feel the hamstring starting to flare up just alittle (not sure why this hamstring does this, but the same one in the same spot around the same milage seams to start acting up a bit, any ideas are welcome) so I stopped to rub some performance gel on it and it helped alot and didn't get any worse but was aware of it. After that stop I just didn't get back into the groove of it and never back to the pace that I wanted and just lost my mental toughness over the last 8 miles as the second half splits was around  1:41 ish but was OK with it as and just wanted to do the best that I could to the end. Finish time was 3:19:13 and was happy with it as one goel for the year is to BQ every race  and to get still 10 min under is great.   I love the UVM as it is very well put together and the course is wide and scenic, and some awesome big metals and a BQ shirt to boot makes me want to come back every year.

I will be going in to get my shoulder operated on for the second time next week and will not be able to run for a few weeks and may miss the (will miss) Des News Marathon but hope to be back for the Park City Marathon in good shape.

AM

An easy run this morning as I was just alittle tight but not to sore, Greenbelt / Sunnyside / JHB loop

PM

Went to the gym to use the elliptical 

AM

Ran with Mauri for a little bit at the beginning and the end of the run, It was very nice to run with her again.  Quads are just alittle tight at the start but a mile or so into the run they felt fine. will try another run again this afternoon

PM

The same run as this morning less one loop around Freeman Park and a few short stretches. Again started slow but felt better after 1.5 miles.

AM

16 miles on the stationary bike before heading out  

Greenbelt / Sunnyside / Freeman Park loop

Pace was just steady 8:00 to 8:12 pace    

AM

16 miles on the stationary bike at home.  Just was not in the mood for a run as I am tired and sluggish this morning and went to the gym to sit in the hot tub.  Will try a run this afternoon maybe 

AM

Very windy outside this morning so I went to the gym.  Running on the TM seems to take longer than running outside. 

PM

5:30 pm run from the Greenbelt to Sunnyside to freeman Park + some

AM

Stationary bike at home before Church.

AM

18 hard miles with high resistance on the stationary bike at home before going into town for a run.

8.05 miles at Z2, nice morning run

Very easy miles this morning

Just short for now.

I ran the Bone & Back Ultra Marathon this morning, finishing 2 overall.  My first ultra and I really did have a good time with all my friends.  Off to the awards ceremony and BBQ a Jeff's house and off to bed.  I am tired

Well I got some sleep last night and feel better this morning, I had a great time yesterday with ALL my friends and Jeff and Kami always put on a great BBQ.  Thanks Jeff and Kami !!!

I was not sure what to expect, but wanted to come as close to a 6 hour run as possible,  the course has alot of hill (3,336 ft of elevation gain).  The race started out with very little wind but got much stronger the closer we got to the Sunnyside hill and all the way out to Bone and was expecting a tail wind on the way back but that did'nt happen. I had a great time and learned alot yesterday but have to say at mile 35 I did'nt remember alot of stuff as my wife passed by 2 times and I did not remember seeing her or running by anything.  It was like ( well I don't know, it was weird I was just runninng )  My wife was so supportive and encouraging and I even made the Sunday morning paper this morning (thats cool)

My splits

8:02 - 8:18 - 8:19 - 8:25 - 9:09 - 9:20 - 9:13 - 9:43 - 10:35 - 10:55 - 7:36 - 8:30 - 8:59 - 8:08 - 9:04 - 8:43 - 8:18 - 9:00 - 10:06 - 9:28 - 8:38 - 7:47 - 8:58 - 9:23 - 8:54 - 8:54 - 9:38 - 9;25 - 10;02 - 13:11 - 8:07 - 7:55 - 8:45 - 8:27 - 9:07 - 9:12 - 9:16 - 10:06 - 9:30 - 8:12

AM

20 miles on the stationary bike,  I was not sure I was going to run after the bike and was just going to see how I felt after and decided to go for a run as I felt OK. Ankles are just a little sore but not bad

3.25 mile run

PM

1 hour on the elliptical at the gym,  6.86 miles

AM

13 miles on the stationary bike at home

8.10 easy miles from the Greenbelt and around Freeman Park, a little windy but not to bad

AM

A little windy but a nice morning run, Got word that my surgery on my shoulder will take place on Monday and hope recovery will go good

PM

Went to the gym because I didn't want to deal with the wind this afternoon.

ran 4.50 miles

elliptical for 3.50 mile

AM

Well it was an awesome morning for a run outside but I chose to get in a tempo run on the TM this morning, and very glad I did.  It has been awhile since I have got in a good tempo due to taper and recovery weeks from marathons.  With my surgery on Monday I wanted to see where I was at and am very happy with things as I started out with a 2 mile w/u, 8 mile tempo 7:13 pace at upper Z2 and a 1 mile c/d

AM

Set out at 5 am this morning a got to see an amazing sunrise and a lot of running friends along the Greenbelt and SRL.  This was a very good run as a felt fine and ran a progressive long run. hope to run again tomorrow!

AM

Went out for another long run this morning, just nice and easy run from the Greenbelt out to Sleep Inn to Sunnyside / Freeman Park / and a couple loops around the Greenbelt.  Just an awesome morning for a run as it was 65 at 4:00 am this morning when I started.