Denouement

I ran the Payson race as a workout, a lazy way to get in some speed this week before the SF half.  The forecast was for rain.   I dropped off my salad at Marion's (she was having us all over for breakfast after the race) and I ran from her house to the start, got Paul and my packets, then did some more warm up.  It was sprinkly at times and dry at times.  I ran back to Marion's to find Paul, then ran with him back to the race, then waited in the bathroom line, stretching as I waited.  I ran to the start with Paul and did three strides.  I had put on my red racers so that means I have to run fast!  TylerS and KellieS showed, so when the gun went off Tyler and I stuck together for a while.

1 & 2 - I didn't see the first mile, but the total through the 2nd mile marker was 11:45, Tyler and I worked together and closed the gap on the front pack of four guys, who looked like they were on an easy run.  As I closed the gap to actually join them for a while I razzed them about being chatty and not racing.  They said they were tempoing, but I know their pace was slower than Seth's marathon pace, so it must have been a tinman tempo :)  I guess me talking smack wasn't the smartest thing to do, if I was all nice perhaps I could have stayed with them longer.

3 - 6:08 - third mile had a water stop at 2.5, where the water was weak gatorade.  I took in one swallow and my body absolutely rejected it, not more than a drop or two actually swallowed :(, the lead pack pulls away from me, but I'm putting forth good effort and try to get white shirt, a guy who's wearing an XXL tshirt but is skinny and is the first guy to drop from the lead pack.

4 - 6:23 - a very nonglorious split, but it is what it is.  I tried to tell myself to turn over but it seems I have a hard time keeping under 6:10 for long periods of time.  I need to work on it.  Course manager says that an ideal 4th mile would have been 6:06

5 - 6:24 - also nonglorious, but I guess this mile is just over .5% grade up so that's got to count for something, eh?  I catch white shirt somewhere around the 4 mile mark and try to go for green shirt (Bill Cobler?).  I can't gain on him much.  Right before the 5 mile mark are train tracks and the lights go of before I hit them, I zoom across and wonder if Tyler (behind me) makes it across.  I peak behind and I think I see his bandana made it.

6 - 6:11, I think the first half of this mile was slower than the second half, I was telling myself that I could run a 3:00 for the second half of this mile, and if the first half was a 3:10 then I pretty much did it.

.24 - 1:10, a kick at the end

38:04 - Dang it! Two seconds slower than Provo Freedom Festival 10K.  Oh well, I am running on tired legs and this really was supposed to be mainly a workout (though if I am at a race I race the best I can).  I ran this race last year in 42:14, holding nothing back last year (but also untapered and tired), so there is significant improvement at least.  Pure extrapolation brings me to 2:43:17 at St. G, though my improvement curve in Sept last year was likely better than it is right now.

Cooled down 2 miles, waited for the awards (I got a silver dollar and another Payson 10k windbreaker).  Then we went to Marion's for breakfast.  So yummy! 

Then Sasha and I went out for a run with Marion biking.  As soon as we get ready to go out it starts pouring.  Our shoes soaked by 1/2 mile.  We go up Payson canyon until the 2 mile mark, then turn around.  Hail at this point.  Nice :(  I VPB then have to catch up, then with .33 to go Sasha tells me we are going to kick it in for 1/2 mile.  Well I thought we were going to go past Marion's house to get the .5, but we don't so I held back too much.  4:44 pace for the .33 (first half of it was steep downhill - per watch it says by best pace was 2:23 - wow!, second half near flat)

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 36.61

Alone and easy.  Not much to say about the run.  7:55 ave pace.  Some music and some NPR.

I think my 4 miles with Sasha yesterday and my run today indicate that yesterday was not a true race effort.  I forgot to mention that Sasha was right at the finish line and the first thing he said to me was, "What was your time, low 38?" then he said, "Was it a race effort?" cutting right to the chase :)

Also from yesterday, my youngest son said his prayers something that was blogliscious.  His prayers are always a daily travelog of what happened that day.  He said, "that we went to a fun party and there were some weird people there." He was talking about the breakfast party at marions.  I won't hypothesize on who he was talking about. . .

Also from yesterday, Paul got a new phone which is really sweet and has good internet access.  I teased him that it's just going to make him more antisocial, and he said, "Well, it's just for if you start talking too much about Sasha or protein bars."  It was so funny!

weight 122
 

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 78.1, Mizuno WaveRider (aqua) 48.11

Met Ali at Petiteneet and ran 1.1, then went up Payson Canyon with the 4:45 group.  I mostly just wanted to pound my legs with easy miles, since this was my first time going down this, the steepest major canyon around, this year.  Ave pace was 6:55 for the 11.49 down (includes the cross back and one potty break), pretty conservative.  I ran a couple of miles faster in the middle, then went back uphill to get back with Ali and Dan.  Coasted in with Dan, then went back uphill until we picked up Caroline.

weight 122

major ice bath (54F for longer today).  Payson always beats up my legs.

AM: Just over 5 miles with MacK, then more on my own to total 10.81. My right calf is in knots from Payson yesterday. I expected my quads to kill from yesterday, but it's tight calves instead. Hurty stretches at one mile and after the run. Will run again this afternoon.

weight 120

PM: 4.5 miles on the Salem Canal dirt trail.  Horses were neighing, so I went marathon pace for a while until I realized I better save it for Saturday.  I want to break 1:22:00 on Saturday and break the course record for the SF half (1:25:50).  The course is worse than flat (net flat but several hills) so I'm going to have to have a good day to do it (the 1:22 that is). Ave pace 7:35

Leg strengthening exercises, stomp drill.
 

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 455.77, Asics Stratus 2.1 (Purple) 82.6, Mizuno WaveRider (aqua) 58.92

 Ran 8.5 thru Payson with Ali.  Right calf still has a nasty knot in it.  Does icing or ibuprofen help knots?

Ave pace 8:18

Shoe totals: Red sox: 57.25, Brooks Defyance (Blue): 464.27, Asics Stratus 2.1 (Purple) 82.6, Mizuno WaveRider (aqua) 58.92

I would like to dedicate this race to:

Paul - for supporting my racing this whole season, without even grumpiness.

Dr. Brady - for keeping my body (most recently hamstring) in business.

Josse - for working out my calf so great yesterday.

And Katie - for her saucy comments yesterday which helped motivate me when I wasn't feeling so spry in the middle miles.

My goals for this race were to, 1) break my non-aided 1/2 marathon PR of 1:22:42 from Painters, 2) break 1:22:30, since you can generally run St. G twice as fast as this race, 3) break 1:22. Also the course record was 1:25:50 for women so I wanted to get my first course record.

The race had alot more participants this year than last year, probably almost double. There were about 600 for both the half and the 5k, so still a small race--but growing.

I warmed up with Josse (and it was in the 40's so we needed to warm up), went potty and stretched while in line, then got in the back of the potty line and did it all over again. I did a couple of wimpy strides. Fellow bloggers in the race (that I know) - Sasha, Chad, James, Josse, Cal, Paul Thomas, Tom, Kim, Coby, some lurkers, and probably others I'm not thinking of right now. A nice showing for the blog. Steve King, a sojourner, Carl, and Darin were there.

Splits according to mile markers:

1 - 6:26, stayed relaxed, I knew it would be a slow first mile, within a couple hundred yards Darin and I were discussing our projected times during the race and we started running together. Sasha almost gets run over while crossing the street ahead of us.

2 - 6:20

3 - 6:17, I am tracking how much I am off the 6:18 guy, not concerned at this point, I knew the first several miles would be slower

4 - 6:15, includes hill up to Osborns, stayed tough, saw Kellie and Tyler and that helped motivate

5 - 6:07, gradual downhill, Darin and I keep each other going, still working together

6 - 6:30, took a gu at the beginning of this mile, water at 5.6, short but steep hill (zephyr) at the end of the mile, I gain on Darin with short quick steps up the hill, remembering trick from HS, worked great

7 - 6:27, biggest longest hill in the first 2/3, Darin gains on me, then some downhill starts, and I pull away from Darin, I am behind the 6:18 guy by ten seconds, but plan to gain it all in the next mile

8 - 6:01, fastest mile of the course, we are done with the loop and now are passing 1/2 marathoners about to start the loop.  Their cheering is so helpful!

9 - 6:26, I take a gu at the beginning of this mile, choke on water as I try to drink, but continue to try since I know I need liquid to help the gu, I slow and Darin catches me, then start the gradual uphill

10 - 6:23, gradual uphill to Osborn's, then shorter, steeper downhill (same hill as was in mile 4 in reverse)

11 - 6:16, I have three miles to go as I start this mile and know I need to be 6:15 to be on target, 6:16 is close enough for me

12 - 6:10

13 - 5:50 (includes a short uphill to get out of riverbottoms)

 .11 in 35 sec (5:25 pace)

1:22:09. 

Ice bath

weight 121 

This is a great confidence booster.  Hobble Creek was not as strong of a race for me, I went out of that wondering if 2:45 was doable, but now I know it is.  I just have to keep healthy, taper and race smart (and have God's blessing since there's so many variables).

Our fellow bloggers and SF friends had great races.  I love the festive atmosphere at races, especially when I can hang out with running buddies. 

I won a $50 gift certificate to the local sports shop as my prize.  I hope to get a new pair of tights.  I need at least one new pair a year.  Perhaps I can finally throw away those awful ones I wore at Painters (all you who saw me race there know what I'm talking about).

 Pardon if my blog entry to day is overly excited.  I've got the runner's euphoria going.  I am very grateful to have this time in my life where I can train and race well.  God's given me this season and I am grateful for this gift.