fueled by M&M's

2x 5k "strength intervals" with a mile warmup, a mile in between 5k's and a mile+ cooldown.   my first mile of the first interval was sub 8min.  this was due to a downhill section, but regardless it felt nice to run fast again.

5k #1 - 8:28 min/mi

5k #2 - 8:42 min/mi 

8+ along the BST from Rock Canyon to South Provo.  I was trying to track down a friend running the altered course for the Squaw Peak 50. Seeing participants at around miles 36-39 and hour 10 of their run was a little freaky.  Most looked like zombies and I didn't see much running or even slow walking.  Not sure if this kind of race would every be my thing? The off road running part was nice for sure, a nice change from pounding the pavement. Who knows...maybe next year. Caught up to my friend at around mile 35 of the course and he was looking less hammered than most.  Ran/Walked with him back to Rock Canyon. 

.5mi warmup/cooldown.  i decided for my 2nd to last pre UVM run to try and keep my average pace sub 9min/mile.  barely pulled it off due to a slow 2nd mile.

2mi x2 intervals @ the PHS track.  Lots of teenagers doing their summer school activities on and around the track, awkward... Last run before my first full marathon, the UVM! Wish me luck, i will need it!!! :-) 

I feel like I trained for this marathon like I prepared for tests in High School, prepping just enough to squeak by...  

approx mile times:

miles 1/2 - 8:00/8:30

miles 3/4 - 8:30/8:00

I had a great time & I learned a lot today.  My SGM time will be much faster, I will make sure of it.

Took the early van/bus to the starting line. The race directors didn't bring enough wood so I sat around and shivered a bit for 2 hrs.  I'm glad the starting line temperature was nice and cool.

My plan was to stick around 9:30 min/mile until mile 17 and then see what I had left. For the most part I followed that.  But ran out of steam.  My dad met me at mile 20 and I downed a Cherry Pepsi, which saved me, I was starting to hit a wall at that point.

My watch lost the gps signal at around 17.5 mi.  I reset at mile 18 but I think I'll only post splits for 1-17.  Anyone who looks at the splits and my final time and does the math will know I had a one way ticket to WussTown by around mile 16.

By the time I crossed the line I was toast!  I laid in the grass in the park for a bit to recover.

Thanks to all my friends and family. 

Positive notes:

- buying nice socks!  (saved my feet)

- trying something new and pushing myself.  even if i didn't get the finishing time i was going for.

- preparing the best ipod playlist of all time.  with lots of hard music.  it helped...

- drinking and eating enough during the race.  

- Using a new version 1 Nike gps watch.  it helped but had issues. 

Negatives:

- Not tapering properly this week.

- Not getting in enough base miles during the last 18 weeks of training.

- Using a new version 1 Nike gps watch

I'm tired!  If i think of something else I'll update later. 

Bike ride over the Alpine Loop before the loop is open to traffic!  Very nice and quiet.

feels good to be running again.  my legs are feeling pretty well recovered.

3x1mi intervals.  

lehi round-up 5k, yeehaw

took it easy on the race and it was nice to chill while running.  splits 8:36/8:39/8:29 

late night intervals