Every Race is an Adventure!

8 miles @ 9:45/mi.

Wayne and I ran some easy miles up Provo Canyon. Wayne threw in a couple of faster miles on the way down, but I just coasted. 

4 easy miles @ 10:39/mi. I ran over to THS and ran most of it on the track.

I was musing about running the Utah Valley Marathon this Saturday. Most of my pondering was around possible paces and the feasibility of finishing.

Examples:

I started running UVM when it began 5 years ago with the intention of running it every year. I found this week I'm one of 13 who have run the first 4 and are registered for the 5th. They are giving us and a guest free dinner at California Pizza Kitchen this Friday with a free hat and water bottle. That's cool.

I've already wrestled with my physical preparation, or lack thereof, and I've made the decision to go ahead and try to stick with my goal to run UVM every year. Now I just need to work out a plan.

Goals: 1. Don't injure myself. I can stop at any time. 2. Finish before they take the finish line down, preferably as far under 6 hours as possible.

Is that feasible for me right now? Let's see. I averaged 9:27/mi for 12 miles a couple of weeks ago and felt strong at the end. Given tapering, carbo loading, and race day magic, maybe I could stretch that into 16 miles at that pace.

 Hmmm. That would leave me completely spent with 10.2 miles to do. If I ran slower to conserve energy, maybe I could get more miles at a slower pace. How slow? If I run too slowly my form falls apart. I run inefficiently and it beats me up.

There's a lot of good downhill coming down the canyon. Once I hit University Ave and it flattens out for those last 6-ish miles, it's going to be slow going. Let's assume I can still walk by mile 20. If I walked at 3mph the last 6 miles it would take 2 hours. If I want to finish under 6 hours, that leaves me 4 hours for first 20 miles, that's 12:00/mi.

Let's see. I ran very easy pace this morning and averaged 10:39/mi. That was flat. I've run 12 miles at 9:27/mi, with half of that being uphill, half downhill. Is it within the realm of possibility for me to average 12:00/mi for 20 miles? It is mostly downhill, but I know from experience that here are some big uphills mixed in there. If I can manage 10-11:00/mi on the downhill, and speed walk the uphills, a 12:00/mi average might be possible.

I think that's as good of a plan as I'm going to get. I'll plan to run at an easy pace, similar to this morning, on the downhills, and speed walk the uphills. I'll walk through all the aid stations and make sure I keep myself hydrated and nourished. I'll run as long as I can, taking short walking breaks if needed. That will likely transition to walking with short stretches of jogging. At some point before I reach empty I hope to reach the finish line.

It's clear that my training is not where I'd like it to be for a marathon. Still, I'm feeling better physically than I have for a long, long time. I am also prepared in many other ways. This is my 18th marathon. I know what to expect. I have a healthy respect for 26.2 miles, but I am not afraid. I think I am well prepared mentally. I know my body pretty well. It will tell me whether to stop or continue on.

I think most of all it's my spirit that's telling me to go for it. I'm excited for the adventure. Life's too short to wait and wonder too long. 

I intended to run a few easy miles with Wayne and Larry. We started running, but Larry wasn't up to it. It ended up just being a nice walk with good friends. Larry hasn't been out for a while and I've missed his company. I enjoyed being with my buddies again.

I decided to just go for a nice walk this morning. It was very pleasant. I ran a briefly a couple of times to remind my body of the desired behavior on Saturday, but barely enough to break a sweat.

When I think about running the marathon on Saturday my feelings bounce between excitement and "Am I nuts?!!" I suspect I'll have both those feelings during the marathon as well. No risk, no adventure.

(Why did the phrase "Discretion is the better part of valor" just cross my mind?) 

My race report was delayed. After finishing the marathon I came home and soaked in a very cold tub then Karen and I headed to Wendy's for a post-marathon burger and some fresh lemonade (tasted awesome) then to Deseret Industries, WalMart, and Home Depot to run errands. After returning home I came home and helped my daughter with her talk for church tomorrow. I now have time to log my race report. I'd rather take a nap, but it's evening now and dinner will be ready soon.

At work yesterday, between code compiles and running unit tests, I threw together these race goals:

More details:

At the "5 Year Club" dinner the race provided us the night before, I was talking to one of the runner's daughters. She said she heard running a marathon is mostly mental. I told her I would find out what role fitness played. This was my 18th marathon, so I have plenty of experience preparing logistically and mentally, listening to my body during the marathon, and executing a feasible race plan. I feel like I did everything right today, except being properly trained. The result was pretty good, considering, but my finish time was about 5 hours instead of 3:30-ish or faster like I was doing not so long ago. My plan is to get the training in for St. George and get back closer to that 3:30 time.

I was looking for a running adventure today. I wanted to enjoy the weather, the scenery, the spirit of the marathon, and to pull out the best that was in me today. I was not disappointed. 

Update:
Men 50-54: 80 of 102
Overall:  1529 of 2059

I went for a walk (2.7 miles) to see how my legs were doing after the marathon. The felt pretty good except for some tightness in my right quad on a big downhill. I think I'll try an easy run tomorrow.

3 easy miles @ 10:12/mi. My legs felt pretty good. They haven't fully recovered from the marathon, but I didn't feel any pain except a little in my right hip (chronic) and a little in my right quad during the last mile. This was the same spot that kept tightening up during the last 5-ish miles of the marathon. When it would tighten I would walk, trying to avoid a long-lasting injury. I think the walking worked. The pain is mostly gone, and felt better today than it did walking yesterday.

I'm feeling like I met my goal to run the marathon without derailing my recovery. Time will tell. 

No running today. Thomas Family Reunion in Nephi early in the morning. Golfing at 9am. Karen and all my children golfed together for the first time. Tiffany and Brittany tag teamed with taking care of baby Avery. We're not very good golfers, but we had a fun time. Then we went to Twin Pines, my parents property in Nephi Canyon. Good food, fun, and family. Last year I took 2nd in the BB gun shooting, losing to my younger sister Liz. This year I managed to win the gold. My first shot barely hit the target, but the remaining 9 shots were all 9's or 10's with three bullseyes. For 7 years I ran the Wasatch Back (Ragnar) Relay on this weekend, until we started having these reunions. It was hard at first to give up the relay, but not anymore. I thoroughly enjoyed spending the day with my extended family. Three of the five of us siblings are grandparents now. Getting old is bittersweet, but mostly sweet.

I went to the THS track with Kent. My legs still didn't feel fully recovered from the marathon. I knew I wasn't ready for speed work, but thought I might try some 8:30-ish mile repeats. I did fine with the first one in 8:26. During the second I felt a twinge in my right leg. I felt a second, and then when I felt the third I slowed to a walk then only jogged slowly after that. I don't think I injured anything. I'll just be patient and listen to my body and take what it gives me.

I was thinking this morning I'd like to improve my marathon pace from 11:22 at UVM last week to 8:30 or faster by St. George in October. I think it's possible if I can avoid injury as I try to continue my recovery and steadily increase my fitness. It's unknown what this old body is capable of these days, but I'd like to find out.

Solo run to Cascade golf course. After feeling a few twinges in my right calf when I tried to go uptempo yesterday I decided to take it easy today. I was only going to go 4 miles, but I felt good enough halfway in that I decided to go a little farther and ended up with 5.2 miles @ 9:21/mi. I went out at about 9:45/mi and back at about 8:55/mi. My legs felt good.

Water tank hills. It was great to have Kent, Larry, Jolene, and Kevin out. It felt a little like the old days when we all got out regularly.

The hills are always hard, but it was a beautiful morning with good company. My legs felt a little sluggish but held out well. My time up the hills was 18:50, 43 seconds faster than the last time 3 weeks ago. It felt slower, but that was probably just because Kevin and Kent pulled away and finished well ahead of me.

I'm a little bummed that it's the summer solstice already, with the days beginning to get shorter, but there's a lot of summer ahead.

Kevin wanted to run the 2000 N hill this morning. In the past it's been one of our regular runs, but this was the first time this year. Of course, Kevin didn't show. It was just Larry and me.

We ran into Gary just past the Jr. High and he was also headed up the hill so we three ran together. It was enjoyable...as enjoyable as running up a long steep hill can be. Larry had to get back to drive Jolene to work (other car in the shop) so I thought he'd turn back part way up the hill. He toughed it out and ran all the way to the top. I headed north at the Jr. High on the way back down to complete the 6 mile route. I hope Larry made it back in time.

Today, with the big hill route, it was just a "get it done" run. I wasn't fast but felt pretty strong throughout.

6 miles @ 11:10/mi (last level mile at 9:30-ish)

Did I mention it was a beautiful morning? Well, it was. I saw Jeff McClellan and his daughter jogging along the sidewalk as I was cooling down. I commented, "There are few things as enjoyable as running on a beautiful morning." It's most definitely true.

What an adventure! I'm reminded of Nephi's statement (1 Nephi 4:6-7), "And I was led by the Spirit, not knowing beforehand the things which I should do. Nevertheless I went forth...".

Larry called yesterday to say Jolene got into the American Fork 5K at the last minute and he was going with her. Kevin was hiking Mt. Timpanogos with his family. Wayne and I decided on a 12+ mile run up Provo Canyon. Last night Wayne called to say a couple of things had come up and he wasn't going to be able to make it. I was left alone.

I didn't feel settled about running alone up Provo Canyon. Just before bed I looked up how far it was to the finish of Jolene's race at AF high school...7 to 7.5 miles. This morning I considered again whether to do the solo run up Provo Canyon, or head to AF and share some time with my friends and a bunch of other runners. Canyon...unsettled. AF & friends...peace. I decided on the AF run. I figured I'd run the 7.5 miles there, maybe run a little more while there, and then probably ride back with Larry and Jolene.

Even though I was planning on the shorter run, I felt some promptings to prepare for a longer run. I ate some bread, peanut butter & honey, a banana, and hydrated well. I put some leftover shot bloks in the pockets of my running shorts. I lubricated for a long run. I put on sun screen and SPF chapstick. I packed a water bottle filled with ice and water. I carried my cell phone. I didn't pre-plan any of these things, but felt prompted to prepare with each of these things.

It was already in the low to mid 60's at 6am, but there was a comfortable breeze. I quite enjoyed the run there, averaging about 9:13/mi. I got there just as the 5K was starting. I jogged around a bit looking for Larry with no luck. I eventually located myself at the intersection (about 1/4 mile from the finish) where both the 5K and half marathon runners merged. I enjoyed watching the leaders come in and cheering on the runners.

When I saw Jolene come by I ran with her and her niece Angie for about a block. She said that Larry had decided to go to Provo Canyon and meet up with Wayne and me. Oops. I quipped I was hoping to ride home with Larry. She said I could ride with them, but they were stopped at Kneader's for breakfast, then I split off as they headed towards the finish.

I pondered what to do and quickly decided to head for home on foot. I knew it would be hot, but I had my cell phone and could call for a ride at any time. I ate my shot bloks, took a good drink of water, and headed out.

I avoided State St. and headed east on what ended up being 1100 N in PG. I eventually bumped into a bunch of runners, walkers mostly, at the tail end of the Strawberry Days 5K. After getting past the race I headed due east again. I knew I had some uphill to do sometime before I got home and decided to do it sooner rather than later. My 10:00-ish pace slowed to 12:00-ish. As I got more tired, the sun got hotter. I sought out shade where I could find it, and tried to stay hydrated.

At about mile 14 my water bottle was empty and I was feeling really hot. I found a water fountain at a small park near a church. I drank a half a bottle then filled it again. The sprinklers were on so I walked through them before continuing my run. The temperature was probably in the low to mid 70's at that point. It was about 80 degrees when I finished 2.5 miles later.

I felt some chills during those last few miles so I started walking for stretches in the shade I could find and trying to stay hydrated. I had called Larry before I started back and left a voice mail. He called my when I was at about mile 15. We talked about him looking for Wayne and me up Provo Canyon, and then he offered to come pick me up. I figured I only had a mile or two to go so I declined.

When I finally reached home I was beat by the heat...and the unplanned 16.5 mile run. Besides being very hot and very tired, I actually felt pretty good. I caught my breath, recovered a little, chatted with Karen, then soaked in a very cold tub.

I'm grateful for this morning's experience, and for the promptings to be prepared for it. I enjoyed a beautiful morning, picked up a couple of discarded bottles along the highway, cheered friends and fellow runners, saw three different races, helped catch a big friendly Husky dog who wanted to play and didn't want to go home, survived the heat, and successfully finished a 16.5 mile run. I feel like it was a tender mercy from God. As I've learned more about seeking and hearkening to the Spirit of God, I've learned that we can truly receive guidance often, and about all kinds of things, including Saturday runs.

It was just a little sad to get home and realize that most of my family was still in bed. They don't know what they're missing. 

Overall: 16.5 @ 10:10/mi 

I expected Kent and Larry this morning, and maybe Kevin. Nope. Just me.

I headed to the track anyway. My body is getting to where it can run double digit miles at 9:00-10:00 minute pace. I need to remind it that it's possible to do that at 7:00-8:00 minute pace. So I did three 1 mile repeats on the THS track this morning. My goal was around 8:00 minute pace. The results were 7:57, 7:56, and 8:02. I'll take it.

I was pleased with how I felt this morning after the long hot run on Saturday. I was still dragging a little yesterday, but felt recovered this morning.

Overall: 5.75 @ 9:47/mi. 

Kevin and I ran the 2000 N hill route this morning. He beat me up the big hill easily, and pulled me along the rest of way. Like I told him, I'm getting in okay downhill and even on-the-level shape, but my uphill fitness is lagging behind. I felt tired the whole run trying not to hold Kevin back too much. I felt slow, but my overall average pace (hills included) was 9:47/mi today, compared to 11:10/mi on the same route last Thursday.

My father, who turned 80 recently, told me when people ask him why he's so happy he tells them it's because he always sets his goals just 1 step ahead of him so they are easy to achieve. In another conversation he pointed out how dirt poor he used to be, and now they have in abundance everything they need to be happy. I'm a believer in "line upon line", "here a little, there a little" and that "by small and simple things are great things brought to pass" (Alma 37:6). I don't know if I'll ever get back to a sub-3 hour marathon, but I do know that if I consistently get out and run (and do other small things to improve my life) that great things will come to pass. It's been true for 52 years. That's the great thing about true principles, they can always be relied on to deliver as promised.

I ran the water tank hills with Kevin. I took it slow. I think my legs were still feeling the effects of the big hill run yesterday. I made it up the hills in 20:06 instead of 18:50 (last week).

Kevin was a couple of minutes late coming out and I had almost decided to not run. Last night I was invited to join the youth handcart trek at Martin's Cove my daughters are going on tomorrow thru Saturday. Some adult leaders couldn't make it at the last minute. Now I have to get ready to go at the last minute, but I'm grateful for the opportunity.

Kevin's daughter is also going. She and a couple of the other girls want to keep up their training and run in the mornings. They were looking for an adult to run with them. If I'm not busy cooking breakfast, maybe I can swing it. That would be enjoyable. 

For some must push and some must pull...la la la la la la la la.

I did a little running during our 10 mile handcart trek...jogging back to find two sisters from our "family" who had fallen way behind...running ahead to see how far behind the others we were...and racing the last half mile or so back to camp pulling a loaded handcart by myself.

I don't have time to share much about the trek, but it was a great experience. I was truly blessed to be a part of it.