Strength for today and bright hope for tomorrow

noon - canal trail, 8 miles, 7:30/mile. Did a few strides too.

PM - Forrester Acres with Seth. 6 miles, no watch.

Striders Half Marathon. As a rare treat, we had great weather this year: overcast, little to no wind, and temps in the low 40s.

This race was to be my last big workout before Boston. Since I had a shorter buildup for this marathon, I wanted to race a bit more frequently, so I did the St George Half in late January, then the Moab Half in mid-March, and the Striders Half today. My main goal was just to run well and get my confidence back up after a rather rocky Moab race a couple weeks ago, and to stay in control and not tap the well at all in doing so. (no need to get too tired or sore this close to Boston). It ended up being a really positive effort today, and I accomplished all that I set out to do. I felt sharp both physically and mentally.

When the race started, I got out to a quick start, but the first three miles were all pretty conversational. Bryant Jensen, who I figured would be my main competition, and Riley Cook went with me. The first three miles were 5:10, 5:11, and 5:06 (all mild downhill). Riley dropped back after 3, and then it was just Bryant and I.

I felt good at this pace, and wanted to keep it going for the 3 remaining downhill miles. Miles 4-6 were 5:00, 4:59, and 5:01. It was not a conscious surge, kind of happened organically, but I liked it and went with it. Was definitely breathing harder (no longer conversational pace), but still felt very controlled and loose. Bryant dropped a couple steps behind me, but kept close contact, and then dropped further back after Mile 6.

With Bryant dropping back a little, I pressed the pace as the course exited the canyon and started on the rolling hills around the lake. Mile 7 was another 5:00, and then 5:05 for Mile 8. The pace was now feeling pretty hard, but I was actually enjoying the hills a little bit after the long downhill.

Miles 9 and 10 were 5:14 and 5:08, respectively. Just 5K to go, and I felt like the race was pretty much sealed. The long uphill incline to the finish was coming up, and I didn't want to push too hard for this race, so I just tried to keep the pace honest and steady, but also cruise a little bit. 5:16, 5:19, and 5:19 for Miles 11, 12, and 13. Coasted into the finish in 37s for the 0.1, and finished with a time of 1:07:29.

This was almost 2 minutes faster than what I ran in 2007, and I also recaptured my old course record, which had been broken by Alex Tomas in 2009. So that was good. The course is a net downhill, but still somewhat challenging with the rolling hills and high altitude, so I feel pretty good about the time. And I feel good about starting my taper next week, and about what I need to do in Boston in 16 days.

Cooled down for about 4 miles afterward with a whole crew of folks.

AM - 8 miles, 7:30/mile average. Feel okay after the race. It was definitely a hard effort on the legs, but I think recovery will go well.

PM - 5 miles, canal trail. Felt better than I did this morning. Averaged 7:30/mile.

AM - Birch Creek Canyon with Carson. 8.25 miles, averaged 8:01/mile.

PM - 4 miles around town. 7:05/mile average.

Smithfield Canyon with Carson. 10 miles, 7:05/mile average.

PM1 - hammering snow all day. I ended up on the treadmill after work. 8 miles.

PM2 - treadmill, 4 miles.

AM - Saddleback out-and-back, 8 miles, 7:10/mile average. Did strides on the way back

PM - Summit out-and-back, 3.75 miles. No watch.

Finally got in a workout this week. It's been a crazy week, as I spent the last half balancing a conference for work, plus work itself, sneaking in running where I could. And the weather did not make things easier either. This morning was a bit busy too, as I had a men's breakfast at 8AM, and I wanted to get my run done and be showered before then, so that I would have to deal with it later in the day. I got up at 5:30AM, ate some fruit, and then warmed up 2 miles on the treadmill. Then, a little bit after 6AM, I started my real run, as it was starting to get light out.

Warmed up on the roads for two more miles, 6:21 and 6:32. Then did 5x1-mile at LT pace with 2:00 recovery jog. Splits were 5:34, 5:15, 5:22, 5:11, 5:14. The first one was way slow because it was still dark and I could gauge pace, plus my body was still feeling grumpy about workout out this early. The third one was a little bit slower because it was mostly uphill. The set as a whole was just okay. Not terrible, but not great either. I think I am still recovering a bit from the race last Saturday, and from a more stressful than usual work week.

13.5 miles total for the run.

Treated today like a Saturday, since I'm now one week out. Did 14 miles, kept a nice pace, but nothing too fast. Did a few strides near the end. Averaged 6:40/mile.

AM - Smithfield Canyon, 6 miles, 7:05/mile average.

PM - 4 miles with Zoe.

Last little mini-workout before Boston. Warmed up for three miles, and then did 2 miles at MP. Splits were 5:11 (downhill) and 5:14 (rolling). Cooled down for 5 miles. Averaged 6:15/mile for 10 miles. Feelin' fine.

AM - 5 miles, Smithfield Canyon. Did strides on the way back. 6:44/mile average pace.

PM - Forrester Acres with Seth, 5 miles.

Finally getting to the run part of the taper (single-digit days). Canal Trail, 5 miles, easy. Part of the canal had been widened and deepened, and the trail had been destroyed (covered) for a bit, so I had to run in the canal channel. Very muddy and annoying. Other than that, a beautiful run.

Tomorrow morning I fly out to Boston, and will take the day off from running. Then maybe 2-3 miles on Sunday. I'm not taking a laptop, and I'm too stupid to own a smart phone, so I probably won't blog again until I get back, on Tuesday. Yes, I will be reading books on the airplane. They are still around.

My bib number is 35 for anyone who cares to sign up for tracking.

Life has been really busy the past couple months, which is why I haven't blogged much. I'm looking forward to experiencing Boston, and hopefully qualifying for Trials, but I will also be relieved when it's over. It was hard work getting in the proper training, just due to time and other obligations. Hopefully the sacrifice will be worth it.

Wow, what a day. Up at 3:30AM for the airport shuttle, then flight to DC, 3 hour layover, 1 hour delay due to heinous rain and lightening. And then finally got to Boston. No one was here to pick me up. Drat, my worst fear. Couldn't get ahold of the BAA, so started triangulating with the FastRunningBlog. Called several people, but in the end it was WALTER BROWN who saved my butt. I owe Walter dinner or something, what a guy. He somehow found and "emergency contact number" which actually put me in touch with the exact person I needed to talk to. They thought I was arriving yesterday, even though I emailed my itinerary on two separate occasions. But it's all good now, right? Took a taxi to Radison downtown...where I found out that they had given my room away when I didn't show yesterday. The manager was in a vehement phone conversation with the runner rep about it...told me to come back in a bit. I went and finally got dinner (at 9:30PM...it was delicious seafood though, and a wonderful IPA, worth the wait). Came back to the hotel and praise God they had a room for me. Don't know who they had to kill to get it, since the whole town is sold out. Anyway. I am finally here. In Boston. In a hotel. With a full belly. At a decent computer with internet (so I will be bloggin after all). Tomorrow, I'll do the expo, get the bib, etc, but other than that am just going to rest from day, maybe see some friends that are here. Out.

Slept in, had a nice breakfast, then jogged over to the Fairmont to find the elite suite. Got my bib and other info, then kept jogging to the expo. The expo is massive, way too crowded for my taste. I did an obligitory walk-through, handed out some cards, bought some trinkets for the family and then jogged back to the hotel, about 2 miles for the whole trip, I'm guessing.

Everything feels pretty good. I'm healthy, and the weather looks like it might be decent tomorrow. Perhaps a tail-wind? One can't depend on such forecasts, but I wouldn't turn it down. Regardless of the weather, it's Boston, and it will be a race. I'll make the best of whatever I'm given.

Have an elite meeting at 1PM, and then will spend the rest of the day relaxing.

I'm in a hotel with limited time, so will try to keep this short and do it justice at the same time. Today was a great day to run, and a wonderful race, and I cherished every moment of it. And my legs hurt more than after any other race (even St. George or Des News), so I know I ran it right. :-)

Got up at 5:30AM. I slept decent, but was wired and ready to get up at 5:15. Had oatmeal, a banana, and coffee for breakfast, then a larabar and another banana later on.

Dropped off my one water bottle (with Gu) at the water drop, then got on the elite bus to the church in Hopkington. Sat next to Nan and passed the time well by chatting.

The church was a cool staging area, and it was sweet just being there with everyone else. Met a few new people, learned a few new course tips, and generally passed the time. The best part was that we had ample toilets to use, so no lines. Used that priviledge about 5-6 times.

The day looked perfect. Cool weather, but not cold. Clear conditions, and a strong tailwind. I knew this tailwind would make today crazy. It was a perfect storm (if you will) of temperature, no precipitation, and favorable wind. This is rare, in Boston, or anywhere. St George is 2007 was the last "perfect storm" I ran, and we all know how that turned out (we all ran sick times).

But I didn't want to be deceived by the wind, and run faster than what I'm trainined to do for 26.2. True, 5:15 pace becomes 5:05 pace with that kind of tailwind...but the body cannot withstand the pounding for the full race. For a half marathon yes, but not for the marathon distance. This race had potential to be fast, and also potential to create many casualities. We saw both today.

The women started, and then soon enough it was our turn. The men funneled out of the church and too the start line. Did a few strides, and soaked in the scene (not having seen the start yet). I was excited and enjoying myself.

The race started, and I tried to control myself and tuck back. Got behind the two Hanson runners, because I figured they'd be coached up and running smart. Still, we went through 1K in 3:05, and 1 mile in 5:07. This is definitely a strong downhill. Tried to scale things back, but went back too far to 5:20 for mile 2. And then Mile 3 was 5:12. Still too fast (I wanted 5:15), but better. Passed through 5K in 16:14.

The lead pack was, of course, gone from the get-go, but I wasn't really thinking about them. The two Hanson guys and one other guy dropped our pack after a mile or so, but then we had a nice pack of 6-8 through Mile 10. We all had similar bib numbers (30s and 40s), so I figured it was the right pack. And it felt like I was holding back, so I figured it was the right pace.

Hit Mile 4 in 5:10, and that was the end of the biggest downhill portion of the course. Mile 5 was 5:19, so a bit of a drop-off, and then I adjusted too hard for a Mile 6 in 5:07. 10K split was 32:25, so 16:11 for the 5K. Pace felt pedestrian...but doesn't it need to at this point in any marathon? Oh, and the tailwind was surely helping. Couldn't always feel it, but I could see it. (flags, etc). Once in a while, the wind would swirl and become a headwind, but never for long.

Although the tailwind was helping the pace be easier, it did have one unexpect (but logical) consquence: I was getting hot. Despite being in the 50s, I was already overheating, as there was no breeze in the face to cool off with. Around Mile 5 or 6, I started dousing myself with water at every aid station. I was completely drenched by the end. But I needed to do this, not sure what would have happened if I didn't (I'm used to 40-degree days in Cache Valley!).

Miles 7-16 were good for me, as my pace finally stopped yo-yoing, the hills settled down and were more flat. Mile 7 was 5:11. I took my first Gu at this point. Mile 8 was 5:08, and Mile 9 was 5:15. 15K was right around 48:35, so another 16:10 5K split. This was definitely faster than my plan (5:15/mile), but I knew it to be the result of the tailwind more than being excited. And I felt like I was still holding back, so kept going with it.

I mentioned this earlier in the entry, but our pack broke up at Mile 10 or so, and I was solo for the last 16 miles, other than passing the back end of the women's group, and passing elite men who were put through the meat grinder and dying off. But despite not having people to run with, the crowds still energized me, and of course so did the tailwind.

Mile 10 was another 5:15. 10 miles in 52:08. Mile 11 was 5:13, and Mile 12 was 5:10. The splits were definitely getting a lot more consistent. It was still feeling easy with the half point coming up (breathing was super-easy), although I could feel some fatigue in my quads. But all other systems were perfect (calves, hammies, etc). Still trying to drink and douse at every aid station. 20K was 1:04:49, so 16:14 for the last 5K (staying consistent!)

During Mile 13 (I think) we came past Wellesey and the mob of screaming women. Definitely a remarkable part of the race (hence me remarking on it), as it was very loud and a big boost. I had heard much about this spot, and was not disappointed. Mile 13 was 5:12, and then 1:08:18 for the half. Yikes, fast! But I maybe today was the day to run 2:16? I was feelin' it...

I knew I had easy-going until Mile 16, when the first of the Newton Hills would loom. Hit 5:08 for Mile 14, and then 5:20 for Mile 15. 25K in 1:21:03 (probably a PR), so another 16:14 5K split.

Mile 16 we had the big downhill into Newton, and I hit 5:10 on that...and then the climbing began!

When I looked at the Boston elevation profile, I thought "those hills don't look so big". And there're not. They are really not that bad, even Heartbreak. It's the timing that is bad. After 16 miles of downhill, the uphills hit at a bad time, and each uphill has a downhill on the other side, which really hurts the quads at this point!

But the first Newton hill was a pushover. Hit 5:17 for Mile 17. Then 5:26 on the following mile (I think the second hill was this mile?). Split 1:37:33 for 30K, so 16:30 for the 5K. I had took my lone elite bottle at this station, which was just a water bottle with a Gu taped to it. Tore off the Gu top from the duct-taped bottle like a hand grenade and tossed the full bottle (it was serving as just a paper-weight for the Gu). So I took my second and last Gu here.

Hit some downhill on Mile 19 and split a 5:17. I still have bounce in my step, but my quads were feeling curiously hammered. What's the deal? After all, I've done St George, Des News, TOU, Ogden, UVM Half, Alta Peruvian Downhill Dash, etc...shouldn't my quads be able to handle a mere 450ft of measley drop? But they were definitely getting into a bad way after Mile 18, and steadily worsened over the rest of the race.

Did the 3rd Newton Hill during Mile 20, and split a 5:21. Not bad, but my quads are unhappy with me. Wondering if I'm going to fall apart the last 10K. But just one mile at a time, and the next mile was the 4th and last Newton hill: Hearbreak Hill.

Not sound cocky, but Heartbreak was lame. Managed a 5:25 on Mile 21, and then plummeted a 5:07 on Mile 22. 35K in 1:53:58 (16:25). A lot of things were going through my mind here: 1) Boston is awesome; 2) I really think I'm going to Qualify; 3) My quads are really really killing me; 4) Let's see if I can get these crowds to cheer louder.

During the last 5 miles, I was egging on the crowds big-time. Hey, I'm in Boston, the race of races, let's milk it! Shouting at them and gesturing at them about every half mile mile, I would turn a dull roar into an ear-splitting crescendo. It was pretty awesome. Maybe I'm a tool for egging on the crowd, but I loved it, and it gave me such an energy boost each time. Really key for my last 8K or so, when my quads were about gone, and all I had left was the crowd energy and andrenaline.

Hey, 4 miles left, if I don't fall apart, and just do something respectable (like 5:45/mile), I'll make it! But it was a battle, because my quads wanted none of it. But the crowds encouraged me, and each passing mile encouraged me to do another just like it! Mile 23 was 5:14! Keep it going! Egg on the crowd...and...5:11 for Mile 24. Big downhill on this mile that killed, but I forced it to keep moving. Can't hold back anything at this point.

Now I know it's in the bag, provided that I don't have an epic failure in the last 2.2 miles. Mile 25 was 5:18, which again, was a huge boost of encouragement. Even though I felt completely shredded, I wasn't slowing down. And the crowd urged me to keep hammering, and I urged them to keep cheering.

I had been passing people most of the second half, and passed a few more during the last mile. Someone in the previous mile told me that I was in 21st, and I knew I was in the top 20 a few passes later, although I wasn't keeping track (I was too busy yelling at the crowd to pay much attention). But picking off the elite men really helped too.

There are 5 turns in the whole course, and most of them are in the last mile. I made the last turn and was soon staring down the finish line from a distance. Mile 26 in 5:23. The last 0.2 were the most exhilerating and also the most painful I've run, but as the story of the day, the crowds brought me in and I enjoyed the moment. Crossed the finish line in 2:17:35, a new PR, and more importantly, over a minute under the Trials standard. So I will be returning to my second Trials in January 2012, and that's a pretty sweet taste.

Went to the recovery tent, and texts started coming in (oh, what a day and age we live in). Clyde informed me that I was 17th, and 3rd American. I am very proud of both of those stats. I knew Top 20 was achievable on a great day, but 3rd American is pretty cool. I missed money by two spots, but who cares at this point. It wasn't really on my radar to begin with.

Yes, this Boston was definitely wind-aided. The wind was a huge boost. But it came at a price for many, including me to a degree. Basically it allowed me to run close to half marathon pace...at the expense of my quads. Call it overstriding or overracing or something like that, but I think it caused a lot of DNFs and blowups. It also caused some amazing, truly aided times. But any race you have to take what you're giving, and this race we happened to have a "perfect storm" of speed-inducing weather. For some people, it was too much, like having too much nitrous, and they blew up, but for others it led to huge PRs. It's aided for sure, but I'll take it. Do I have a choice?

But regardless of wind, it was a great race. I felt like I ran smart, ran within myself, ran within the weather, ran the hills strong, competed to my utmost, and enjoyed the experience, aura, and crowds of Boston at the same time. In other words, I had the experience I was looking for. I'm grateful to God for having the physical ability to run, and I give Him the glory. Thanks everyone for your support and good wishes over the last several days and months.

Back in the saddle today, sort of. Ended up doing four miles, Smithfield Canyon. My quads really started hurting after about half a mile, so I guess I'm not as recovered as I thought. Glad that I don't have to run the Trials in three weeks, like last time.

Smithfield Loop. 5 miles, 7:16/mile average. Snowing. Legs still feel rubbery, but a little better than yesterday.

Birch Creek, 6 miles, 7:06/mile. Almost feeling normal again.

Canal trail, 7 miles, 7:26/mile average.

Took it easy today. Did Hillside to Summit and back, 3.75 miles, no watch. 

Smithfield Canyon, 8 miles, 6:56/mile average.