Road back from FAT!!!!!

Easy run in St George. Ready to roll

Pushed it but fatigued more to come. Just missed USAs but still an A race for me off three months of training. More to come

OK home relaxing and getting ready to roll out the sore legs. Here is the race report. Sorry it might be long winded.

Riley and Amy and their little ones picked Ben and I up and Riley drove us up to the start line. After a couple stops to the secret bathroom, Ben and I warmed up about 2 miles then dropped off our clothes and drop bags with Riley and headed to the start.

When the gun went off a lead pack formed very quickly consisting of Matt, Ben, Jacob Howell, Walter, a 20 year old I don't know and myself. We had 20 seconds on the field by the first mile.

Mile 1: 5:12 easy running rotating the lead.

Mile 2: 5:18 but slowing near the end so Ben started to roll a touch as we began the downhill portion of this race.

Mile 3: 5:06 This mile thinned the front group to 4. Matt, Jacob, Ben and Myself

Mile 4: 4:49 welcome to the bombing downhill section. We headed into the State Park. Very pretty

Mile 5: 4:48 This mile started to spread us out.

Mile 6: 4:49 Just after this mile we headed onto the path. Very curvy and rolly. Deceptively tough after this point in the race. 10K split was about 31:15 and my second 5k was about 15:02 so a lot faster than I have been running but felt aerobically strong but my calves were starting to fatigue and the calf I hurt back in March started to twinge just a touch but I wasn't going to let it slow me until it popped.

Mile 7: 5:05 The rolling hills starting to get to my legs. Side note Ben had gapped me in this mile then just pulled off and for a bathroom break and I only gained 5 seconds on him.

Mile 8: 5:38 This mile was really tough. Lots of uphill and winding paths. Started to break a bit but when Ben passed me he told me to muscle down and focus on these last 5 miles. This one put me a little into O2 debt but I focused on my breathing and re committed.

Mile 9: 5:22 chasing Ben and Jacob helped this mile. I tried to take some water but the girl didn't let go of the cup as I reached for it and she just poured it down my front. I just laughed and rolled with it. A little splashed into my mouth.

Mile 10: 5:27 still just focusing on getting to the next mile.

Mile 11: 5:53 this was the only mile that was not down hill and I was fighting the mental battle to keep rolling.

Mile 12: 5:48 I was just trying to get rolling again and holding on

Mile 13: 5:37 seeing the High school and hearing Ben finish and looking at my watch and seeing 68:30. I pumped my fisted and decided to give it all I had the final 300 meters on the track weaving through 5k finisher and racing 12 year olds

39 seconds for the last .15 (4:20 pace, I wasn't about to let that 12 year old boy beat me and I think I got too much in my head mile 11 and 12 and just have to relearn how to endure that slow ache of the Half Marathon)

Total distance I had on the watch was 13.15 so seems right just because I didn't hit every tangent perfect. Very happy with this race. Riley and I talked afterwards and we both thought I would have needed an A+ race to get sub 69 to qualify for USA Half Marathon Champs in January. However, sub 70 with 3.5 months training and the flu two weeks ago is definitely an A race for me right now. Next Half on my schedule is Painter's Half in January with a couple 5Ks between and building base and strength for the marathon debut in April at SLC. Thanks again to Riley Evelynn and Hannah. Best support team ever. And big congrats to Matt on the win and Ben and Jacob for the sub 69 races. And way to go Amy 1:26 10 months after Hannah, so impressive!

3 Easy miles with Ben before the ride home. Legs are really sore. Gonna roll out tonight and ice bath.

4 really painfully sore miles. Rolled out on the foam roller for about an hour afterwards.

Met Riley Jon Albert and Byrant at the pond. Warmed up with them and then as they did their Aerobic builder I did my run and met them at their finish. Warmed up as I went and finished with an AP of 7:06 nothing fast but amazing considering how I felt yesterday.

Lunch: 4.3 with Riley

Went early for 3 miles then met Bret Riley and Albert at Riverdale parkway for the rest. Feeling better everyday.

Evening: 4.1 miles in the evening

Long run after work because my head still hurt when i woke up in the morning from my root canal. Abs and lifting afterwards.

10 miles on the trails with Steve Albert Ken Bret and Riley. Took a spill and cut my self up a bit but no worse for wear.

Pm: 5 miles after work.

15.15 miles with the guys from Steve Shephard's place out in Hooper. 2 miles in the middle with Ben at 5:22 and 5:16. Legs feel heavyish but really happy with my miles this week

4 miles in the after noon

Easy run on a Sunday solo because I am heading to Colorado on Tuesady for the Elk Hunt. Ran with an iPod for the first time in months it was nice but odd.

Met Bret Jon Riley and Ken at the pond for our standard Monday Funday run. Kinda chilly. Enjoying my day off work and packing for a week of hunting and hiking around the mountains the Snowmass National Forest in Colorado with the family.

Afternoon: Took advantage of the gorgeous weather and and my day off work and went for a longer double from my house to Bues Pond and back for 8 miles. Got so warm ran the second half of the run shirtless. Nuts for mid-November.

Met Bret at his place this morning. Windy day. We did mostly trails with the last 30 minutes on the roads. Feeling sluggish from hunting. Hiked at least 8 hours a day between 8500' and 11700' over rugged terrain. Great cross training and mydad dropped a 4x6 bull so elk meat here I come. Picking it up at Thanksgiving.

Met Riley Ken Bryant Jason and Steve at riverdale parkway. Easy run and highlight was Jason clearing a gate that was neck high for him on a sarcastic dare from me. I thought for a second that I was going to have explain to his wife why he had no teeth. Got the heart racing.

PM 4.5 after work

7.5 with Riley on base at lunch.

Pm: 8 miles in the rain afterwork with Riley.

Aerobic Building day. Still feeling last Friday's hike (22 miles and guessing based on a topo map 8000-8500' of gain and loss throughtout the day) on the mountains. Had two bathroom stops but averaged 5:45 for the 8 miles and was negative split. Had my fastest miles of the day on miles 7 and 8. Cardio wise felt great, leg fatigue wise however I was rather flat.

PM 5.6 total on the Treadmill after work to avoid the gusting winds. Threw in 4x1/4 mile pick-ups progressively faster because I wanted to shake out my legs after the run this morning. full recovery between.

8.5 miles on the treadmill before work. Wind was too much to try and run outside.

Met with Bret Steve Ben and Jason at Bret's house and ran from there. Wind was stil rough and gusty but not constant so was able to run some in a decent rhythm. By the end however we were all rather thrashed. Wind storm need to end!

11.75 after work around base. Had a dentist appt this morning. Kept it really easy and comfortable. With Riley's help, set up a training plan for Painter's. It's a gonna be good.

AEROBIC BUILDING DAY. Met Albert Jason Bryant and Riley at the pond. 3 mile warm up and then 8 mile builder. Ran with Jason the whole way. Average pace 5:32. Best builder by far since I have come back. Having a plan and goal to work towards is huge. Goal was 5:40 average today but felt great and pushed myself with Jason.

Lunch: 7.5 north base loop solo easy pace. 7:06 ap

Met Bryant and Riley at the Riverdale parkway. Really easy run into downtown Ogden. Comfortable recovery pace. 12 miles

Lunch: 7.5 north base loop solo

Got in late last night and decided to do this race with my family in my hometown. Wouldn't think this race would be so competitive. At the start I got crammed behind a bunch of 12 year olds. The start was nuts. Sharp 90 degree turn 200 meters in. A couple of the little kids who sprinted out went down because the got scared of the sharp turn and stopped right in front of people motoring around the turn. I felt bad. This race a tough course 220 ft gain over 2 miles and 190 ft loss for the last mile at 7000' elevation. At the mile I was in 15th place and was behind a middle school who went out way fast and died hard. By the mile and a half mark I was in 7th and there I stayed. Missed my splits but ran a 4:54 for the last 1.1 miles. Of the guys who beat me, there were 3 Boulder Running Company Pros, a Brooks runner and a friend who qualifed for the 2012 Marathon trials and the kid who just got 2nd at the NCAA D2 XC Championships last Saturday from Western State. He won the race in a full on Flash (the superhero) costume. He ran 15:27 and 4:25 his last mile. Fun race over 3400 people in the race. The finish was running next to the people still walking the first mile. Lots of cheers and high fives. Would for sure do the race again.

After dinner, and a nap I went for an easy 3 mile run at my grandparents

Ran on the Santa Fe trail with Kayla for 78 minutes. 40 out 38 back. Felt good enjoyed the rollers.

Did 20.5 on the Santa Fe trail. Did 3.5 mile warmup then a 3-2-1-.5-.25 (IE 3 hard, 3 easy, 2 hard, etc) 5:32 for the 3 miles, 5:19 for two, 5:15 for mile (mostly uphill), 2:30 for half, 67 for quarter. Most on rolling hills on dirt trail at about 7000'. My legs a a bit tired but feeling good about my week. 6:26 AP for the whole run.