Every Race is an Adventure!

10 miles @ 8:35/mi.  Trefoil to mouth of Provo Canyon with Kevin and Wayne.

Very enjoyable run. A little chilly at first. On the drive up South Fork we saw a bull moose eating leaves off a tree at the wedding reception facility. It was huge and impressive. I was glad we didn't meet up with him on the way down.

I tried to push hard the two miles between Nunn and Timpanogos parks. I pulled away from Kevin and Wayne the first mile (7:37) but they closed on me the second mile and were quickly gaining as I faded (8:14).

I was pleased with 8:35/mi overall, about 3:45 marathon pace. We didn't really push the pace except those two miles. The best part was all three of being able to run at about that same pace despite our old agedness.

I wimped out and didn't want to run in the steady rain in the morning. I hoped it would clear up by noon so I could run, but it didn't.

6.1 miles @ 10:46/mi.  Water tank hills with Wayne and Kevin.

It was great running the water tank hills with old friends again. It's still as steep as ever. Kevin is still the hill king. I don't he's affected by gravity as much as the rest of us.

We took it easy coming down except Kevin and I pushed the Fast Half Mile from 400 E to Main on 1600 N at 6:50/mi.

6 miles @ 10:07/mi.  2000 N/Dry Canyon/Shoreline trail/1600 N with Kevin

When I don't feel like running fast I like to do uphills so my slow pace doesn't look so bad in my blog. I did manage 7:10/mi for 0.5 mile down 1600 N.

It was a beautiful morning and a very enjoyable run.

5.6 miles @ 9:29/mi. Murdock trail north/Lindon loop solo at easy pace

5.6 miles @ 9:07/mi  Solo run in Vernal on vacation

I started from Best Western Antlers and headed north then west to Uintah High School then took a more wandering course back, looping around the Vernal LDS Temple and back to the hotel.

I pushed one mile at 7:20/mi but mostly ran easy pace and enjoyed viewing the area on a beautiful morning. I was impressed with the parks and sports fields. I'm especially impressed by the beautiful flowers all up and down Main street. Overall I got the feeling that Vernal is a well run city and a great place to live. We really enjoyed our brief visit.

I tweaked my right ankle on Saturday in Vernal when I stepped off the edge of a sidewalk. I maybe could have run on it this morning, but I decided to rest it one more day.

6 miles @ 9:18/mi.  Murdock/Lindon loop solo.

I imagined running the Hobble Creek Half and tried to run a steady pace with quick foot turnover without pushing at race pace.

6 miles @ 8:46/mi.  Murdock/Lindon loop solo.

I ran the same course as yesterday trying to run it at about the same effort.  I wanted to see the effect of wearing my lighter Fastwitch shoes, my calf sleeves, and a lighter sleeveless shirt. I was 32 sec/mi faster than yesterday.

I guess Saturday at the Hobble Creek Half I'll find out the additional effects of a mini-taper, downhill, race pace, and race day magic.

5.1 miles @ 9:43/mi.  Easy Murdock/Lindon loop with Kevin.

This race had an unusual feel for me today, with a positive result.

I rode to the race with Larry & Jo. We picked up Wayne on the way. We left late and the last buses were leaving as we got there. Larry hooked up the trailer for drop bags and we drove up to the start. We were all surprised by the lack of crowds at the start. We knew the race hadn't filled up this year. One volunteer said they were down about 500 runners this year. It was very noticeable.

I was a little worried about the heat. We've had record warm low temps recently, and it was already in the 70's on our way to the race. Fortunately, the race starts high up the canyon and the temps were 15-20 degrees lower. I chose to run without my hat today as I've felt it's been overheating me more than shading me. I also chose to wear a sleeveless shirt to help me keep cool. I think both were wise choices. I never really felt too hot even though the sun was out in full force by the end of the race. The shaded areas in the canyon were really nice.

The race started on time. I didn't run to warm up, just a few light stretches, choosing to use the first mile or two to warm up. I wasn't sure whether I was going to race this race hard or just medium hard. I started with Wayne but when I started to weave to pass slower runners I felt the pull of the downhill and soon left him behind.

I decided to not check my pace until at least halfway through, and at that point I chose to not look at it at all. I just focused on turning my feet over, conserving energy on the uphills and taking the brakes off on the downhill. The younger, skinnier runners consistently passed me on the uphills, but I quickly caught and passed most of them on the downhills.

After the first several miles, I gradually, but consistently, caught and passed runners, often after a few passbacks on the hills. I can only remember three younger female runners who passed me in the last several miles, and one was a Harper.

I feel like I prepared for and ran the race pretty well. My stretch goal was to break 1:45 and 8:00/mi pace for the race. Both my Garmin and the official results had my finish time at 1:41:50. My watch showed 7:55/mi for 12.9 miles; the official results showed 7:46/mi for 13.1 miles. I felt strong the entire race.

At mile 10 my legs still felt strong and I was thinking about when I would start my kick near the end. Instead I stepped on the gas just a little and stayed with and even passed the younger female runners who were running near me. I felt a little bad when one thought she had finally passed me for good and I managed to get by her again and pull away. Crystal Harper was the only runner I recall passing me, doing so around the run through the neighborhood that is before the left turn to the final long stretch to the finish. Two other younger female runners passed me with a mile or so to go. I never caught them, but I mentally hooked on to them and pushed passed a number of runners along that last stretch. I felt strong through the finish. I was very pleased to break 1:45 by over 3 minutes, run sub-8:00 pace, and finish as the 62 male and finally score an Elite 100 medal again.

I recovered very quickly after race, and my legs aren't sore at all. I'm almost wondering if I didn't run hard enough, even though I exceeded my stretch goals. It's pretty encouraging. Hobble Creek is typically a pretty good predictor for the St. George marathon, with a conversion formula of 2x + 10 to 20 minutes. So my 1:41:50 finish maps to 3:23:40 + 10-20 minutes, or 3:33:40 to 3:43:40. My BQ at age 55 is 3:40. It seems within reach.

Mile splits: 7:17, 7:27, 7:35, 7:33, 7:38, 7:40, 8:21, 7:50, 8:03, 8:30, 8:29, 8:17, 7:56

I feel like I ran a steady effort throughtout. I'm pretty sure the faster miles were downhill, and the slower miles had uphills in them. I said I didn't check my pace throughout. That's true, but near the golf course at around mile 7 the timer app of a runner alongside me announced his current pace and his overall pace that was around 7:38 I think. Hearing that was a positive, giving me hope to be able to hold on to break 8:00/mi.

Wayne and Jo also ran well. It was beautiful morning. I enjoyed being with my friends and the other runners. For the future of the race I hope they can get numbers back up, but there were certain advantages to fewer crowds. Great morning!

6 miles @ 9:36/mi.  Murdock trail north with Kevin.

Easy run to stretch out my stiff legs from Saturday's race. Beautiful morning. Good conversation.

6 miles @ 10:38/mi.  Water tank hills with Kevin and Wayne.

Beautiful morning. School starts tomorrow so we'll be back running at 5:30am instead of 6:00am, so with the shortening days we'll soon be back to dark runs.

The water tank hills are still as steep as ever. It was nice to have company going up. I ran easy pace most of the run, but pushed the Fast Half Mile at the end at 7:07/mi. I didn't push all out, just took the brakes off. I felt strong. It feels good.

Bball at noon.

5.7 miles @ 10:09/mi  Murdock/Lindon loop solo.

Easy day easy.

6.3 @ 10:08/mi.  Explored new Murdock/2000 N hill run solo.

I ran to Kevin's, ran Murdock trail to street north of Lindon View park, then up to traditional road that parallels the canal and back to 2000 N, then up 2000 N, then left up toward Dry Canyon, left on King's Peak, wandered down Denali to 1400 E, babck to 2000 N, down to trail and home past Kevin's house.

I think it's a pretty good hill route for dark mornings. It's lit okay and there isn't much traffic.

Bball in PG in the morning. Ultimate Frisbee at noon.

15 miles @ 9:57/mi  Trefoil to past Nunns, back to Vivian, back up South Fork a bit

I met Kevin and Wayne at Vivian then drove in a single car up to the top of South Fork. Our plan was to run to the mouth of the canyon then back up to Vivian (15+ miles). We met Larry and Jo between Nunns and Timpanogos and decided to turn to head back up earlier than planned so we could run with them for a little while. They turned back at Bridal Veil. We continued on to Vivian.

After we got to Vivian we still needed a couple of more miles so we headed back up South Fork. Kevin and Wayne pulled easily ahead of me. My legs were beaten, probably from basketball and ultimate yesterday, but I decided to man up and head up the hill. I did, and ended up reaching 15 miles, but my body was flashing some warning lights. Both calves were feeling tight, but held out. After the run I felt some tightness in my right buttock. I'm glad I could hang in there mentally. I hope I didn't overdo it.

6 miles @ 9:25/mi.  Murdock trail north with Kevin.

This was just an easy run until we got passed about 2 miles in by a single male runner. We joked with him as he passed that we could run with him if we wanated to, but let him go by. But when we heard additional footsteps behind us, without saying anything to each other we gradually picked up the pace. I don't think either of us intended to catch the lead runner, just stay ahead of the footsteps, but we did catch and pass him. Our conversation about the new marathon world record at Berlin dropped off, but it was nice to be able to just squeeze the accelerator slightly and pick up the pace without much effort.

6 @ 11:06/mi  "Easy" run up the water tank hills with Wayne.

We both had tired legs this morning so we took it "easy"...those hills are never easy. I did push the last Fast Half Mile a little at 7:14/mi

Bball at noon.

Rest day. Tired body. Tired legs. Tired spirit.

6 miles @ 10:06.  New Murdock/Lindon/2000 N hill loop with Kevin.

Love the cool mornings. The good conversation help get me up the hills. After the run I talked with my neighbor Terry who is moving soon. He's been a great neighbor, and his wife Sherri has been a great support to Karen serving together in the Relief Society. It sounds like it will be a great move for them. I'm happy for them but we'll miss them.

Bball at noon.

Bball in AM. Ultimate at noon.

17 miles @ 9:12/mi.  Trefoil to Fort Utah with Kevin and Wayne.

We managed pushed some sub-9:00 at miles 6-8 and 16-17. About miles 9-10 I started getting worried about bonking. I played basketball and Ultimate on Friday and my legs were feeling it. I was pleased to hold out to the end.

I think we were all pleased to average 9:12/mi overall. I know at marathon race pace we all could have gone faster.

6 miles @ 9:45/mi.  Murdock trail north.