Strength for today and bright hope for tomorrow

Top of Utah Half Marathon

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPaul's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
2003200420052006200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

  Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

 

 

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Trail Shoe Lifetime Miles: 247.50
Hoka Clifton Lifetime Miles: 491.50
Saucony Type A6 Lifetime Miles: 186.50
Saucony Zealot Lifetime Miles: 478.75
Saucony Kinvara 6 Lifetime Miles: 433.50
Saucony Kinvara 6-2 Lifetime Miles: 358.75
Brooks Pure Connect Blue Lifetime Miles: 337.25
New Balance Trainers Lifetime Miles: 314.50
New Balance 1400 Racers Lifetime Miles: 65.00
Brook Pureflow Lifetime Miles: 99.50
Race: Top of Utah Half Marathon (13.1 Miles) 01:06:42, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.900.0013.100.000.0020.00

Top of Utah Half Marathon this morning. I got up at 5AM, and had some free time before Cody picked me up at 5:45AM. I started brewing a cup of coffee, and did a mile shake-out run from my house. Came back, grabbed the cup and my breakfast (banana, apple, and a peach), and fired up the ol' internet to watch Ritz's record-breaking 5K performance. Pretty cool race, and it was awesome to see Ritz take it to the east Africans. Looked like he was even gaining on Bekele for a while, until his wheels fell off in the last 200m. But that got me pumped to run today.

Hitched a ride with Cody and AdamRW, and got on one of the middle buses. We got to the start well after 6AM, but that was okay with me since it was a forgone conclusion that the race would start late. After all, the race started late last year with ~1200 participants, so it should start twice as late this year with ~2400 participants. Weather was perfect, mid- to low-50s and clear.

Cody made the ultimate observation of the day: he noticed that the two portapotties that are always at the Hyrum City park were indeed still there...about 2 feet behind the main row of race portapotties and completely hidden from view (unless you happened to be looking from the bus). We got off the bus and made our way there. Sure enough, no one was aware of them and they were empty (there were already long lines on the others). We used them and it was great. I dubbed them "Narnia", since they were hidden and rather magical. We warmed up about a mile, and I eventually made two more visits to Narnia, making this a 3-star race.

Eventually they lined us up, and it looked like the race would eventually start. It dragged on a bit, but I managed to chit-chat with Teren, Joe Wilson, and a few other folks I haven't seen in a while. The start line is always one of my favorite places for conversation. That probably annoys folks that get all stony-faced  and serious at races, but that's okay. Before the gun, they told us that we had to stay on the right side of the road (in other words, could not run full tangents). If we did, there would be repercussions. Serious repercussions, judging by the look on the cop's face when the announcement was made. So that will add at least 20 seconds to everyone's time (since the course is certified using the full road). But whatever, it's aided anyway.

So that's the pre-race write-up, which is the bulk of what I like to write about. The race itself went really well, and I completely surprised myself. It was mostly the fault of Teren and Aleksander, who pulled me out way to fast. I backed off of them in the first mile and let them go at it, but I still hit Mile 1 in 4:59. Miles 2-4 I tried to settle in. Splits for 2-4 were 5:04, 5:05, 5:07. I decided to just go with it and keep the train moving.

I was expecting a tailwind (based on our bus drive up), and we eventually got it. It was not too strong at first, but I could see it moving the weeds and grass along the road, so it was definitely there, probably about 10mph. The tailwind, combined with the steeper downhill on this part of the course, really sped me up for the next few miles. I just tried to stay steady and run within my means. Teren and Alex were up on me quite a bit, but I had no perception of how much, maybe a minute or more (they were flying!). But I wanted to hang on for 3rd, as getting passed is no fun, especially on my home course. Miles 5-7 were 4:55, 4:58, 4:48(!). Kind of shocking to me, but having run TOU several times, I know there markers are correct.

The route enters Hollow Rd near the end of Mile 7, and this section is still downhill, but much more subtle. The canyon wind was still there, but more mellow than at the mouth of the canyon. I could still see Teren and Alex at times, and it looked like one had pulled away from the other by a little bit, but I could not tell who was who (both are taller, brown hair, and white singlets). But they did not seem to be moving away from me anymore. I was definitely working hard by Hollow Rd. but wanted to stay smooth and just make it to the uphill near the end of the race, then I would figure that out later. Miles 8-10 were 5:01, 5:08, 5:07.

Miles 11 and 12 are the tough ones. Mile 11 starts out well enough on the flat, slightly downhill stretch along Hwy-165, but then turns into Millville and begins climbing a little. Mile 12 continues the climb and is uphill the whole way. Mile 13 is blissful downhill to the finish. I hit Mile 11 in 5:17, and was really laboring. The second place guy seemed to be getting closer, which was encouraging to me, but I was getting to the point in the race where I start making funny noises, and that's usually the redline point. So I wasn't too optimistic about catching him. In Millville, we were back on the grid system, so I could see that 2nd place was less than a block ahead of me (so probably ~30 seconds), and 1st place was a block or less ahead of 2nd (>1 minute from me). Cool. I'm happy to be that close to Teren and Aleksander. If 2nd place just completely tanked the last two miles, maybe I could catch him.

Unfortunately Mile 12 really wiped me out. I mean, it wasn't horrible or anything, but it pretty much took the pop out of my legs for the finish. Hit Mile 12 at 5:30, and tried to rally back to sub-5minute pace for the last downhill mile, but ended up 5:10 for Mile 13. Last 0.1 was about 30 seconds. I stopped my watch a few seconds after I finished and saw 1:06:45, which is splendid. Figured my actually time was 1:06:43 or so, since I stopped my watch late.

I was very pleased and surprised by this race. I was in great shape back in June, but then did nothing but 40-mile weeks all of July with no workouts, so figured I would not be in great shape for this race. I thought sub-1:10 was reasonable, but not much faster than that. But I ended up with a great time and an aided-course PR by over two and a half minutes. Who knew? Even better, I finished 70 seconds back from Teren, and about 25 seconds back from Aleksander, and I'm usually not that close to those guys. In fact, Aleksander beat me by almost 4 minutes back in April at Striders. So that was pretty sweet, to lose in a non-humiliating fashion. People might think I'm being funny, but I'm mostly serious. I judge how well I do more on my competition, than my actual time.

It was a deep race; Seth Wold was about 1:30 back from me, Nate Hornok about 3:30 back (I think). Jon 6th, then Albert, then I don't know. Seth was shaking his head and laughing afterward about his 1:08:30 being out of the money, but I guess that goes to show how much that race has improved over the years. 1:15 used to win, now you have to run 1:05. Crazy.

Speaking of crazy times, my chip time was actually 1:07:05 (or so), about 25 seconds slower than my watch time. What's weird is that several people I talked to had correct chip times, but others experienced discrepancies similar to what I had. That's two races in a row for me with funny timing, and both races were done by Milliseconds...but I wore the same watch for both too. So either Milliseconds has some issues, or my watch battery is messed up for something. For now, I'm sticking with my watch time, but it's certainly possible that my watch is broken. Hmm...a mystery to solve...but not a big deal. 1:07 is still good.

***correction: Milliseconds have posted official results, and everything is ironed out. My watch is not crazy. They probably just had to correct for curvature of the earth or something. My official time is 1:06:42. Teren in 1:05:55, Aleksander in 1:06:17. I was closer to Teren than I thought.

Enjoyed my $100 prize by having lunch at Angies. Will probably spend the rest on a moving truck and other incidentals next week.

Saucony Type A Miles: 20.00
Comments
From Superfly on Sat, Aug 29, 2009 at 15:56:27 from 208.117.127.110

I actually love you theory of judging off off of how you did compared to the other guys and not other things.

Good job man that's amazing and I loved the Narnia bit... classy. I'd take a little hidden, magical potty at any of my future races.

From Adam RW on Sat, Aug 29, 2009 at 16:35:28 from 98.202.223.65

Paul, Congrats once again on an awesome race. It was great catching up with you again and seeing you in such top form despite not being able to train as much you'd like. See you in three weeks!

From Jon on Sat, Aug 29, 2009 at 19:09:04 from 75.169.142.116

Paul, Paul, Paul- wow. That's really all we can say- wow. Amazing times and great race.

I loved your story about Narnia and its bathrooms. And not only was Seth out of the money, but he was 2 min out of the money with his 1:08:30. This race has definitely become very competitive.

Now 3 weeks of good training and we should have a great TOU. Any idea your goal time? 2:1X?

From paul on Sat, Aug 29, 2009 at 19:32:23 from 75.162.205.122

Jon - I would like to get my course best. So anything under 2:35 is good. 40-60 mpw will give me a good half, but I still need to give the marathon distance a little more respect.

From Jon on Sat, Aug 29, 2009 at 19:39:34 from 75.169.142.116

I know- 2:19 would kill you right now. You have the speed, but lack of base and long runs would do you in if you tried for OTQ, I would think. What is your course best on TOU? You've run it a grundle of times.

2:35- if that is what you are aiming for, we may be together for the race. Though I'm debating between aiming for a 2:35-2:37, or going all out from the start and trying to get 2:30-2:32, even if I blow up (which would probably happen).

From paul on Sat, Aug 29, 2009 at 20:09:24 from 75.162.205.122

My best is 2:35 (as stated above). I've run 2:35, 2:39, 2:39, 2:40, and 2:45 in my five attempts at TOU. So the bar is set pretty low, compared to St George and Ogden for me. I'll probably attempted to go under 2:30, but if I bonk and still break 2:35, I'll be happy, since that will at least be a course PR. Mostly I just want to compete a little bit and enjoy running a marathon again. I figure if I don't run TOU, I probably won't run anything this year, based on motivation.

From josse on Sat, Aug 29, 2009 at 20:13:54 from 70.193.188.0

As always amazing performance!

From Dave S on Sat, Aug 29, 2009 at 20:54:47 from 4.254.225.253

Awesome race! You always seem to be so fast even on limited training. I was standing in line and saw you guys disappear into Narnia. Come to think of it I never saw you come out. Your secret is out for next year.

From Holt on Sat, Aug 29, 2009 at 22:48:02 from 75.169.94.111

Naria! You kill me. Awesome stuff Paul; keep it up!

From MichelleL on Sun, Aug 30, 2009 at 00:31:26 from 71.219.40.89

Wow, so inspiring. Your race reports are always a treat. And interesting to see how you can race so well on 40 mpw. I guess 1/2 fitness can be maintained for a while. Good news.

From Clay on Sun, Aug 30, 2009 at 00:41:14 from 67.177.58.4

Great race Paul! I am really inspired by your effort, but mostly you are just amazing!!!

WOW!

From Dustin on Sun, Aug 30, 2009 at 10:32:28 from 209.33.192.10

Awesome Job Paul. You always amaze me.

From c h a d on Sun, Aug 30, 2009 at 10:43:54 from 66.205.204.239

Incredible race, Paul! The fact that you sliced 2.5 minutes of your PR is just huge.

From Twinkies on Sun, Aug 30, 2009 at 11:15:42 from 67.166.71.60

Wow! That has really become a fast race. I ran that race the first year it was held in 1999. There were only about 40 runners.

Congratulations on hitting a new PR.

From Burt on Sun, Aug 30, 2009 at 11:20:08 from 98.167.151.26

The problem with Narnia is you're not going to find any turkish delight like you normally do. Good thing you had that banana, apple, and peach.

From Kelli on Sun, Aug 30, 2009 at 14:30:59 from 71.219.64.200

Congrats on a great race!!! Now, everyone knows about Narnia for next year. You should have kept that a secret!

I saw your wife pushing your little baby around a couple of times in the park (Walter pointed her out), but I never saw you. Bummer.

From paul on Sun, Aug 30, 2009 at 15:27:36 from 75.162.205.122

Burt - lol, "turkish delight", that's rich! Last race, I did find a cliff bar on the portapotty floor. That's pretty close, right?

Michelle - yeah, it turns out that high mileage isn't really needed to run 5k through 1/2 marathon. I had to learn that from Teren Jameson. He says he only runs 50 miles per week, just enough to race well and have fun. I figure he knows what he's doing, so I'll just copy him. It works well with my lifestyle right now, but I'm definitely pretty sore today due to lack of mileage. I'll definitely recover slower than the high-mileage folks.

From Fritz on Sun, Aug 30, 2009 at 15:57:16 from 65.100.192.74

Nice job Paul. That's an amazing time. As long as you don't go out too fast I am sure you will a great race at TOU. I am also a fan of those 40-60 mile weeks. :)

From Ashbaker on Sun, Aug 30, 2009 at 16:12:45 from 76.27.0.45

Nice run and I'm glad you can still crank it Paul. See you in a few weeks hopefully!

From redrooster on Sun, Aug 30, 2009 at 16:33:44 from 71.219.137.198

Awesome race as always! I love that picture on the HJ photography page, yes a bit scary but also kind of cool.

Thanks for encouraging me to go after 1:21. Didn't think I could do it before talking to you at the packet pick up so really you gave me the courage. I should have put that in my report. Next I will be picking your brain on how to get my sub three hour marathon. Maybe I will sign up for Mesquite.

From jtshad on Sun, Aug 30, 2009 at 19:08:12 from 69.20.183.178

Congrats on the awesome race...way to run strong! That is an incredible time, great work staying with Teren and Alexander.

Good luck at TOU!

From neumannator on Sun, Aug 30, 2009 at 19:10:17 from 71.213.76.178

congrats on a great race. You have shown that a lot of super high mileage may be a bit over rated and that the body can stay in pretty good shape even on reduced mileage and speed for several weeks.

From Cody on Sun, Aug 30, 2009 at 23:17:28 from 67.161.250.22

You continue to amaze me. Very impressive race. Thanks for the pre-race entertainment.

I was thinking along the same lines as you that Narnia would have been better with Cliff Bars kicking around the floor. Maybe next year...

From James on Mon, Aug 31, 2009 at 00:39:25 from 174.23.24.234

Awesome as usual! I love how you can just go out and beat down people whenever you wanton whatever mileage you happen to get in. We should call you the humbler! People think they can run a 1:08 and get $100 and then here comes a little surprise smackdown.:) Although, if people new what you were really like they should never be surprised by you kicking their butt. Loved the entry!

From Sasha Pachev on Mon, Aug 31, 2009 at 17:43:25 from 64.81.245.109

Interesting result, not entirely unexpected, though. Hard to tell what kind of quality Teren and Alexander ran. But it is nice to know that at the very worst (assuming you ran decent, which it looks like you did) that TOU half is no more than a minute faster than an honest sea-level course. But it would be odd for it to be a whole minute faster, it is only 600 feet of drop, it has two miles of uphill, and it at 4500 feet. Maybe that RnR course in Washington is on the slow side.

Here is what's odd. You could not run anywhere near this level off the same or even higher mileage in 2003, 2004, or even 2005. So some possibilities, probably each a factor to some extent:

a) The difference is in how you run the mileage.

b) Winter slacking is more expensive than we think.

c) Better diet has interesting side effects such as the ability to maintain fitness off lower mileage, or get a higher training effect off lower mileage.

d) After your fitness visited the OTQ level the body experienced a change that is fairly easy to maintain and quickly resurrect in case of a brief loss.

From paul on Mon, Aug 31, 2009 at 18:26:59 from 76.27.122.123

Teren was quoted in the newspaper that he did not go all out, to save some for Alta Peruvian. That could be partially B.S., but I'm sure he ran under control and enjoyed himself. Don't know about Aleksander. Teren beat his time from last year by about 45 (I was one second off his time from last year). Tail wind was little stronger than last year, but not nearly as strong as 2007. Probably average.

I've made the same observations myself regarding past performances (lower performance with higher mileage). Point A) and B) are definitely correct. In particular, B) is important. Fitness takes a while to "brew", and I'll take 26 weeks at 40 mpw over 6 weeks at 80 mpw any day. Fitness is like a good pot of stew...sometimes it tastes best when simmered at a low temperature for a long time.

Point C) (diet) has crossed my mind, but is hard to prove. All I know is that my rather unorthodox diet certainly does not hurt me, and I have no fueling or energy issues, despite not eating grains or starchy carbs. And not eating any processed foods can only help. Point D) has some possibility, and that has crossed my mind as well. In college, we referred to it as a runner "making a jump". Once you reach a new level, you usually don't return. The seniors on our team never became slow like freshman, once they made those jumps. They stayed fast for the next season.

A few other points that are possibilities:

E) weight. I now race at 130lbs, and keep this weight pretty easily these days, thanks to no-starch diet. In the past, I was often heavier, even when doing higher mileage. Also, my weight doesn't yo-yo like it used to, which is unhealthy.

F)Perhaps Pettibon treatments increased my running economy and efficiency, or as you would call it, "Quality X".

G) Perhaps Enbrel is a performance-enhancing drug. I am the only semi-elite runner (or athlete for that matter) I know of that uses Enbrel. Perhaps the suppression of TNF-alpha does something magical to muscle recovery or growth. I'm mostly joking, but who knows? Maybe it will become a banned substance some day.

From MichelleL on Mon, Aug 31, 2009 at 18:36:20 from 71.219.40.89

I just looked up whether Diclofenac (my current med) or Enbrel (my next med) are banned, and so far so good. I certainly won't be taking Enbrel for performance enhancement, it will be fore performance enabling. Without it I am afraid I won't be able to race a 5k.

From paul on Mon, Aug 31, 2009 at 18:44:54 from 76.27.122.123

Michelle - right. I can't run without it either, or at least not well. When I was just on NSAIDs, I was still experiencing a lot of inflammation in my tendons, plus some hip involvement, both which were snuffed out by the Enbrel. And before NSAIDs, and I couldn't even walk right, not even THINK about running.

I'm mostly kidding about Enbrel possibly being a performance enhancer, but I'm just trying to find variables that have changed over the last year for me, and a way to explain how I seem to get faster despite being rather lazy about running.

From MichelleL on Mon, Aug 31, 2009 at 19:24:12 from 71.219.40.89

Just because what is best for your life right now doesn't happen to revolve around running, doesn't mean you are being lazy about running. wc (that's how I would mark up essays when word choice is off).

From Burt on Mon, Aug 31, 2009 at 19:34:18 from 68.76.197.194

D minus!

From Ashbaker on Mon, Aug 31, 2009 at 20:37:33 from 76.27.0.45

I think overall your plain healthier, physically, spiritually etc. You were also psyched after seeing Ritzenhein run with the Africans. By the way I did some looking up on Ritzenhein, did you know that he weighs in at only 117 lbs? at 5ft 8in? Talk about power to weight ratio!

From nathan on Thu, Sep 03, 2009 at 19:37:22 from 12.10.132.126

paul, great race last saturday. I'm glad to hear that I wasn't the only one who felt really slow on the 12th mile.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Recent Comments: