Every Race is an Adventure!

3.1 miles @ 9:23/mi

4 miles @ 9:57/mi

3.5 miles @ 9:41/mi

5 miles @ 9:20/mi 

Wayne and I finally got together and got some miles in this afternoon. With sunshine, temps in the mid-40's, relatively clean air, a mostly clear path, it was quite nice. It would have been even nicer if I was fit and not fat.

It's been a rough winter. Frigid temps, snow/ice covered roads, bad air from inversions. I've also been working long hours before, during, and since the Christmas break. In addition, we had some house flooding in early January that took about a month to recover from. I think the low point was when we had 16 fans or so blowing 24/7 in our house for about a week to dry it out. It seemed like an eternity. (I've heard many have had similar experiences this winter.)

For quite a while it was just too hard for me to get up to run in the mornings. A big part was the frigid temps, dangerous roads, and bad air. Many mornings I didn't want to get up at all. I'm guessing many of you know that feeling. Sometimes it takes the endurance of a marathoner just to get through each day.

Fortunately, winter never lasts forever, and spring always follows. I welcome and am grateful for the sunshine that has dawned in all areas of my life. We have a re-built basement bedroom with new walls, paint, flooring. We finally went through all of our piles of storage in the basement. We have new flooring on most of the main floor. The yard and roof finally thawed enough that I got the Christmas decorations down today. Pressures at work are letting up. Warmer temps. Sunshine. Melting roads. ...And I'm running again. 

4.5 miles @ 8:53/mi

4 miles @ 10:35/mi

5.1 miles @ 10:16/mi

6 @ 9:15/mi - Provo Canyon

5.2 miles @ 9:28/mi Cascade route

5.25 miles @ 9:28/mi Canal path

7 miles (3 were walking). My right knee started hurting just after I turned around at Bridal Veil. I ended up walking almost all of the last 3 miles.

7 miles @ 9:32/mi. Provo Canyon to Bridal Veil. Same route as last week only I was able to run the last 3 miles instead of walking them. I wore my knee support and my knee didn't bother me.

5.2 miles @ 9:42/mi Cascade route

5.2 miles @ 9:37/mi Cascade route

6 miles @ 9:30/mi Canal path.

5 miles @ 9:18/mi Cascade route.

Aside from the scare with my right knee a couple of weeks ago, so far my body's handling my return to running pretty well...knock on wood. I'm feeling a little arthritis like pain in my right hip, but it's not bad (yet?). In the past my hip hasn't bothered me until after 10+ miles, so we'll have to see when I work up to that distance. The best news is that I haven't felt any of the sciatic pain that was bothering me so much. I really think stretching and the Curcumin supplements my boss recommended have helped.

I'm trying to be prudent as I ease back into running, but it's nice to start feeling like I want to push a little longer or faster/or more miles per week. Today I just pushed a little faster and ran 9:18/mi instead of 9:30/mi. It's not much, and it's much slower than I was not so long go, but it's progress. I'll take it.

5.2 miles @ 9:20/mi Cascade route

1.5 @ 12:16/mi
6.5 @ 9:29/mi
Murdoch Canal Trail 

It was great to run with Larry and Jolene again this morning, even if it was only for 1.5 miles. It was especially great to see Larry out on the trail to recovery. Kevin and I then picked up the pace for the remainder of the 8 miles. We started at about 9:05/mi (too fast for me at this point) then I gradually slowed to 9:55/mi the second to last mile. It was hard for me to keep moving, but I did manage 9:32 for the last mile (quite a bit of downhill). I haven't run 8 miles for a long time. I felt good about finishing, and without much pain.

5 miles @ 8:56/mi

With spring break this week, Kevin and I both had flexible schedules. When we saw the steady rain at 5:30am, we opted to run later in the day. I chose instead to go play basketball with my son Andrew at 6am. Later I attended a funeral in Santaquin then visited with my parents in Springville. It was about 2:30pm when Kevin and I finally ran and the weather had cleared up. It's been a long time since I ran in warm sunshine. It was great.

I tend to blame Kevin when we run faster, but it's usually just because however fast I push these days its not enough to make him work very hard. It was probably mostly the warmth and sunshine that motivated me to push a little faster. I've been feeling good about averaging 9:20-ish for 5 miles. Going sub-9:00 this morning was hard work, but very encouraging. 

The funeral was for my cousin Brenda, who was a year younger than me. Our paths haven't crossed much over the years. It sounds like despite a pretty hard life, she was a very kind and loving woman who worked hard, accepted everyone, and sacrificed to serve others. The church was full of family and friends who loved her.

One speaker mentioned how good it feels to get together and share our love, but why do we tend to wait for a death to make the time to do it. I agree. It is always sad to say goodbye to a loved one, but I really enjoy a good funeral. Family and friends gathering to share their love, remember and honor their loved one, and lift and comfort one another. Messages of faith and hope founded on our Savior Jesus Christ. I especially enjoyed singing the hymns today.

I ended up taking the whole day off work. Basketball with my son + funeral + visit with parents + nice run with buddy + time with my wife and children = a good day.

5.2 miles @ 9:20 canal trail south

Kevin and I got out at 7am this morning. I couldn't manage sub-9:00 pace like Tuesday. I worked hard for 9:20/mi. A good run for me nonetheless.

1.2 miles @ 12:33/mi
6.9 miles @ 9:47/mi

 I couldn't keep up with Kevin and Wayne today, and they couldn't run slow enough to not pull away. I may not have performed well physically, but mentally I did pretty well. I so wanted to stop and walk, but I didn't.

5.2 miles @ 10:00/mi

A solo run in light snow and a very cold wind. 

3 miles @ 8:57/mi

I was at work until almost midnight on Wed night and had an early meeting on Thursday morning so I skipped my Thur morning run. It was raining anyway. It was nice in the afternoon and I hoped to run then, but that didn't work out. I didn't want to go too far this morning with a long run planned for tomorrow.

I decided to just run the neighborhood 5K route at a bit of an uptempo pace without looking at my watch and see what pace I ended up with. It was 8:57/mi., which is about what I expected.

With the Utah Valley marathon in 8 weeks I'm going to need to start bumping the mileage so the pace is going to have stay about where it is I guess. I've learned (I hope, finally) that it is unwise to bump pace and mileage at the same time, especially when your body is as old as mine is getting.

I've made it back to about 20 miles a week without injury (knock on wood). I hope that continues as I gradually ramp up for the marathon. 

10 miles @ 9:30/mi (approx.) Trefoil to Mouth of Provo Canyon

Wayne, Kevin, and I ran the 10 mile downhill route from the top of South Fork Canyon to the bottom of Provo Canyon. Wayne and Kevin stayed back with me until after Vivian Park (about 4 miles in) but then pulled ahead. I think Kevin finished about 5 minutes ahead of me, and Wayne was about 9 minutes ahead of him. I forgot my watch so my pace is estimated from time of day start/finish based on Kevin's watch. 

5 miles @ 9:09/mi

A good run for me. Kevin and I spent most of the time talking about the tragedy at the Boston Marathon yesterday. So much sadness, for what?

3 miles @ 8:57/mi Neighborhood 5K route

I've only been running Tu/Th/Sat trying to avoid overuse injury as I get back into running shape. Today was my first Wed in quite a while. I limited it to 3 miles but the pace was uptempo for me. It was the same route and exactly the same pace as last Friday. It was colder this morning and I was wearing more layers, so maybe it reflected some slight improvement.

5 miles @ 8:59/mi Murdoch trail to Cascade

3 miles @ 8:87/mi yesterday, so I feel good running two miles farther today at about the same pace. I don't think I would have done it without Kevin. He was half wheeling me most of the way back pulling me along.

I'm tired of February weather, especially since it's April. At least it's way better than frigid temps and bad road conditions of this past winter. 

Catching up on logging some runs...

 12 miles @ 9:54/mi  Provo Canyon to Vivian Park with Wayne and Kevin

Wayne and Kevin didn't stay back with me for long. Kevin turned back at 4 miles to get back home. Wayne went ahead twice and rejoined me twice. My goal was just to finish without the wheels coming off.

There was a very cold wind. Wayne's hands got so cold he couldn't feel them. He stopped at Nunns Park on the way back to thaw them with the bathroom hand dryer. My right knee acted up a bit during the last mile and I walked off and on a bit to avoid injury. If felt good at the end. I think it was just the cold. It hasn't bothered me since. 

6.2 miles @ 9:18/mi Cascade route with Kevin

5 miles @ 10:41/mi Water tank hills (first two hills)

5.3 miles @ 9:10/mi Murdoch trail north with Kevin

I went to Runner's Corner yesterday and with Hawk's help tried a bunch of shoes, including some zero drop shoes. I went in with the intent to buy another pair of Saucony Guides or Mizuno Wave Riders. They both felt good, but to my surprise the shoes that felt the best were the Altra Instinct zero drop shoes, so that's what I bought.

I know it takes some time to adjust to zero drop shoes. I went out this morning and ran one easy mile (2 laps around the block) at 9:35 pace. They felt good. I felt like running faster but didn't want to overdo it. I did some light stretching of my calves and Achilles then ran a second mile. I allowed myself to run a little faster and ran 8:41 pace with ease.

My first impression if very positive. The shoes felts great. I had to resist the urge to run hard and fast. I'm hopeful they might help me get to the point where I can. With all the injuries over the last few years, I really look forward to being able to run long and hard again.

1.6 miles @ 12:00/mi
12.4 miles @ 9:40/mi
Neighborhood to Bridal Veil Falls and back 

I started with Larry, Jolene, Kevin, and Wayne. Larry and Jolene were only going a few miles and turn back at 1.6. Kevin and Wayne stayed back with me for a couple of miles but then pulled way ahead. They both had commitments this morning so they didn't go the full 14 that I did. I saw them on their way back down as I was still head up.

It was a little on the chilly side this morning, but I was dressed for it and it was clear and sunny. There was a pretty strong headwind much of the time on the way up. I had to work to keep the pace under 10:00. I felt better on the way back down. The first two miles on the way back down from Bridal Veil were 8:30 and 8:50. I slowed to 9:26 and 9:25 for the next two miles, then got slower the last 3 miles home from the canyon, which have some uphill...and I was tired.

My right knee bothered me at mile 12 again like last week, but after a short time of backing off the pace a little it felt okay again.

My average pace last week was 9:54/mi for 12 miles. My average pace this week for the last 12.4 miles was 9:40/mi. It was 9:56/mi including the slow 1.6 warm up miles before that. Aside from the right knee issue, a little chronic right hip pain, I feel pretty good.

This was my first 30+ mile week in 10 months, since early last June just before the Utah Valley Marathon. At this point, I'm optimistic about how my training is going.

3 miles @ 9:06/mi  Neighborhood 5K route solo

This was my second adjustment run in my new zero-drop Altra shoes. They felt good. I can feel the need for gradual adjustment. To assist my Achilles tendons to stretch out back to their natural position I wore my Strausburg sock for a while on each leg last night. I'm going to try to listen carefully to my body during this adjustment period.

The warmer weather and more light in the mornings is very nice. 

6 miles @ 9:17/mi

4.3 miles @ 10:36/mi  Water tank hills

10 miles @ 9:28/mi  Home to Provo Canyon

Heading off for a get away with Karen so I won't get getting my long run in Saturday morning. Decided to get in some extra miles this morning before we left since we weren't leaving until noon. 

3.1 miles @ 10:00/mi  Providence, UT

Karen and I are staying at the Old Rock Church Bed & Breakfast in Providence, UT (Logan) I went out for another easy adjustment run in my zero drop Altras. I wanted to finished downhill but I noticed that being on a hillside it was downhill in three directions. The only way to start uphill was to head towards the mountain, which was pretty significant uphill.

I did what I'll call a Liahona run. Since I was travelling through unfamiliar territory, I just tried to following promptings of which way to go, not really knowing what course I should follow. I don't know if I was lead to the promised land, but I made it back to the inn without getting lost. 

4.6 miles @ 9:03/mi Murdoch trail towards Cascade solo

My 4th run in my zero drop Altras. They felt good. My body seems to be adjusting well to them. If I can get to where I can complete a long run in them and feel like I do now I think they will officially be my favorite running shoes ever. The jury is still out for now.

Since I've started running 5-6 days a week I've started to lose some of my winter "not running" weight, but I've still got a ways to go. 

6 miles @ 8:58/mi

5.25 miles @ 9:07/mi

Late night at work last night. Bad cold this morning.

Bad cold was worse. Sick day at work.

12 miles @ 9:18/mi

Cut back planned 18 miles to 12 miles due to illness, day-long family work project mixed with a 3.5 mile hike to Stewart Falls.

I ran with Kerry Southworth and Denver Green from my Ragnar Relay team. I was grateful they held back their pace for me. I really enjoyed the run and the conversation.

My family and I spent much of the day building 5 1'x'4'x2'4" planter boxes. They turned out pretty well. I enjoyed working hard together as a family. I think they did, too.

The hike to Stewart Falls was also very enjoyable. The weather was perfect. I had never been there before. It was very nice...except maybe for the abandoned bloody shirt near the base of the falls. We heard later that some had fallen but that they were okay.

We quit work about 11:20pm. We were all exhausted and slept well. Good day. 

5 miles @ 8:49/mi in my Altras.

6.2 miles @ 8:57/mi

4.4 miles @ 10:49/mi Water tank hills (up to 4th hill)

5 miles @ 8:53/mi Murdoch trail to Cascade with Kevin

18 miles @ 10:20/mi Solo home to Provo Canyon out and back.

With the neighborhood 5K Fun Run race tomorrow, I opted to do my long run today. The weather was overcast with temps in the 50's. A great day for a long run, but a little humid for Utah.

I got out about a mile then returned home. I had tried a different orthotic in my right shoe and it wasn't feeling right. I also decided I didn't need the jacket I was wearing. It was so humid that I was already pretty much soaked through with sweat. I swapped to my normal orthotic, left the jacket at home, and headed out again.

I followed the Murdoch Canal trail to the soccer fields then on past Cascade and up Provo Canyon. I turned around about a mile past Bridal Veil.

I wore my neoprene knee brace on my left knee and a below-the-knee strap on my right knee. They did their jobs well and I finished without experience any significant knee pain.

The green of the canyon was beautiful. At one point I said aloud, "This is so pretty!"

Just after I turned for the return trip I felt inclined to say my morning prayer. I took off my hat and prayed aloud, talking to God about all the things that were on my mind while giving thanks for my many blessings. There weren't a lot of people on the trail so I didn't run into anyone until I was finishing up after about 0.88 miles.

I left a little after 5:30am and returned a little before 9:00am. I soaked in a very cold bath for a while. I actually felt quite good. I'm feeling more and more each week like the runner I used to be.

My goal is still 4:30 in the Utah Valley marathon in 3 weeks. My fastest has been about 5:00 in the past few years, so that would be a big step in the right direction. 

The pre-race rain, cooler temperature, and overcast skies may have kept some of the young speedsters away from the annual Northridge Neighborhood 5K this year. It has been a tradition for about 26 years now. I have participated in all but one (I think) of the past 21 of them.

I have finished 2nd a number of times, usually to some speedy young man or young woman. I finished 2nd again this year, but this time to Jeff McClellan, who is younger than me, but not a young man. Breeana (a speedy young woman) would have beaten Jeff and me, but she is recovering from a concussion and couldn't race all out. She was in the lead after 2.5 miles then she (and her friend) walked for a while, allowing Jeff and I to pass them before they began running again.

I've been training at about 9:00 pace, and was hoping to run the 5K around 8:30 pace. I ended up averaging 7:54/mi. I feel great about that. The first downhill mile was at 7:11/mi and the last uphill mile at 8:26/mi.

6.2 miles @ 9:19/mi - Solo. Longest run to date in zero-drop Altras. Felt good.

6 miles @ 9:34/mi - Solo. First time up long, steep 2000 N hill this year.

5.4 miles @ 10:35/mi - Solo. First time to top of water tank hills this year.

5.5 miles @ 8:45/mi - Cascade route with Kevin.

 4 miles @ 8:58/mi - Solo. THS track. Altras.

I ran easy over to the THS track @ 9:30/mi, picked up the pace to 8:30/mi for a mile, then did a 1 mile tempo run in 7:50. On the way home I felt a hot spot (wore some old socks today) so I took off my shoes and ran barefoot part of the way.

10 miles @ 9:13/mi - Home to Provo Canyon with Kevin.

Over 1 min/mile faster pace than last week's 18 mile run...but 8 miles shorter. I guess it's time to start tapering for the Utah Valley marathon in two weeks. I wish I was starting from a higher average weekly mileage position, but I'm content.

It was feeling warm at the end of the run. I haven't done much running in the heat this spring. I hope marathon day is on the cooler side. 

This will be my 6th Utah Valley marathon. I've run every year since it started. My times have been:
2012  4:57:39  Recovering from Dec surgery.
2011  4:03:48  Not enough long runs.
2010  4:28:59  One week after Squaw Peak 50
2009  3:50:00  Intentionally slower training run before WBR
2008  3:30:00  2nd in age group, 16th overall 

It's time to reverse this trend. My goal for this year is 4:30 and no injuries. I've run 18 miles at that pace. It will be another fun (and likely tiring and painful) adventure to once again find out what's inside me and get it all out on race day.

6.3 miles @ 8:53/mi with Wayne up Provo Canyon.

It was a great run that I really enjoyed.

The only problem was that the blister I got on Friday, and aggravated with the run on Saturday, and that I thought was feeling better, got even worse on today's run. With the marathon two weeks I way, I may have to not run at all until this blister heals. It's about the size of a quarter on my left instep and feels pretty deep. I'd rather taper, but I guess an abrupt stop will give not only the blister but other parts of my body a chance to heal up. It is what it is. 

I haven't dared run since May 27, trying to let the big blister on my left foot fully heal. It will be interesting to see tomorrow's marathon adventure unfold. The blister aside, I think I'm the best prepared I've been for the Utah Valley marathon in a few years. I'm still not back to sub-3:30 form, but I hope to be under 4:30 instead of over 5:00. I guess I'll find out tomorrow.

26.2 miles @ 11:21/mi

I'm logging this over a month after the marathon, so this is all based on my memory.

My training was not adequate to race a marathon. My goal was to get as close to 4:30 as I could. I missed this goal by nearly half an hour, but broke 5:00:00 (by 1 second).

The first 4 downhill miles went well (8:21, 8:37, 8:51, 8:52). I could tell it was going to be a hot marathon, so I went a little faster than maybe I should have. It felt good at the time, and I figured the farther I can get before it gets hot the better.

The next 4 level miles I slowed considerable (9:40, 11:18, 9:26, 10:50). I can't remember exactly what slowed me, but I think there was a stop or two to water the weeds. It's good I chose to not wait for a portapotty, because the only ones were at the start of the half marathon. None of the portapotties were delivered to the aid stations. Fortunately, this didn't every impact me.

The remain miles to the halfway point were tough with some serious uphills (11:18, 10:14, 10:58, 11:10, 11:10). I followed my strategy to walk uphills when I got winded or it felt too hard, but I still managed to run more of the uphills than I planned.

I made an extended portapotty stop at the halfway point (13:45). I felt a lot better afterward, but my hip was pretty stiff and sore and my pace stayed pretty slow for several miles (12:35, 12:52, 15:16, 14:09).

About this time a tall young man running near me said, to nobody in particular, "I didn't sign up for this!" I reminded him that he did, and we talked for a bit, sharing our pains. A lady running near us overheard and offered us ibuprofen. I generally don't take pain reliever because I like to feel what my body is feeling, but I accepted.

It wasn't long after this I bumped into a couple we had met the night before at the 6 year runners' dinner. The wife was stopped waiting for her husband, then later they both caught and passed me. The ibuprofen must have kicked in because I started being able to pick up the pace and I caught them again (10:20). I run with them for a bit. They noticed another of the 6 year runners running near us. I went over and began to run and chat with him. We ended up running a number of miles together (11:18, 11:35, 12:05).

My buddy Kevin also met me about mile 20 and ran the rest of the way in with me. It was a great service.

The temperature had gone from warm to hot, and I began to feel some chills, not to mention that I was not fully trained for this marathon and my wheels were coming off.  I started walking the shady areas, and drank more water at the aid stations. (12:59, 13:22, 12:06, 12:19).

I managed to kick a little at the end (10:27/mi). Kevin had told me with a mile to go that I might be able to break 5 hours, but I honestly didn't care. I was very happy to just finish. My watch showed 5:00:00, but my official chip time was 4:59:59.

Kevin took care of me after I finished. I was a little unsteady for a bit. He fetched my clothing bag and drove back to the mouth of the canyon where he had left his bike. I had recovered enough by then to drive the last few miles home.

I continued my streak of running all of the Utah Valley marathons and got another medal. The greater joy for me was enjoy the company of my fellow runners, especially Kevin. He's a busy father of 5, but was willing to sacrifice a big chunk of his Saturday to serve me in a very meaningful and helpful way. Running has blessed me with many great friends, Kevin included. 

2 miles @ 8:21/mi.  Part of Neighorhood 5K route in zero-drop shoes (as I recall).

2 miles @ 8:21/mi.  Part of Neighorhood 5K route in zero-drop shoes (as I recall).

5.5 miles @ 8:57/mi.  North on Murdoch Trail with Kevin (as I recall)

5 miles @ 9:28/mi South on Murdoch Trail to Cascade (with detour)

I ran the first Wasatch Back Relay 10 years ago, and ran the first 7. Years 8 and 9 I had the Thomas Family Reunion that weekend and skipped the relay. This year, with 5 weekends in June, the reunion was not the same week as the relay so I was able to rejoin my old team, 3 of whom (Verdon, Kerry, Darin) have run all 10 years.

Leg 8 - 2.6 miles - Easy - Ogden Valley - 4933' to 5028'

8:26/mi. I passed 10 runners and was not passed. I think I could have gone faster, but I was reminded to not overdo it on the first leg. I felt pretty strong and recovered quickly.

Leg 20 - 5.9 miles - Moderate - Downhill to Henefer - 6259' to 5337'

7:43/mi. I began this leg at 11:40pm on a beautiful night with nearly a full moon. I really enjoyed this run. It brought back memories of a few years ago when I enjoyed running strong and fast. I passed 25 runners and was not passed. 

Leg 32 - 5.5 miles - Moderate - Uphill passing Deer Creek to Midway - 5440' to 5718'

9:14/mi. This was a hot run, uphill all the way. I felt pretty good, but had to work hard. I passed 20 runners and was not passed.

Overall, I passed 55 runners and was not passed. I credit this to three things: 1) I had one of the easier leg assignment in Van 2, so I was likely running against some of the weaker runners from the other teams, 2) all the fast teams passed our team while the other van was on, and 3) I'm getting a little fitter and faster.

During this relay, for the first time in a few years, I felt like a real runner again. It gave me hope that maybe one day I'll be as fast as I once was.

2.1 miles @ 9:00/mi Near our rental home in Ivins, UT while on vacation.

I swam, hiked, golfed, played tennis, bowled, and other activities on our vacation, but this was the only time I ran. It was very hot. The daytime temperatures were above 100 degrees all week, and 110 degrees by the end of the week. We had a great time anyway.

3 miles @ 8:34/mi Neighborhood 5K route solo.

Another short run in the zero-drop shoes. I pushed the pace pretty well. 

Cross training - basketball.

I read that as runners age it can be beneficial to cross train a little more to not be so hard on the old body. For the summer, I've decided to return and play basketball with my old group. Some of them have been playing together for about 20 years. My son has been playing with them for about 10 years. I really enjoy it. I hope I remember how and can keep up.

5 miles @ 8:59/mi South on Murdoch Trail to Cascade solo.

4.5 miles @ 8.56/mi North on Murdoch Trail with Nick, Joe, Larry, and Jolene.

We walked and stopped and talked with people a couple of times for the first 30 minutes. Once we started running I didn't have a lot of time so I took off and pushed the first mile in 8:17. I knew I couldn't hold that pace, but I've been trying to push at a faster pace a little more often. I figure running a few miles after getting pretty tired is good training, too.

Cross training - basketball.

6.4 miles @ 9:00/mi North on Murdoch Trail solo.

5.5 miles @ 10:41/mi. Water tank hills solo. The hills are just as steep and hard as I remember.

I noticed a hot spot on my right foot as I got to Canyon Park so I took off my shoes and ran barefoot through the grass to other end of Canyon Park where the grass ends (about 1/3 of mile). I then put my shoes back on for the last mile home. Seemed to work to prevent a blister. 

Cross training - basketball.

I haven't logged any runs since June, but I have been running. In fact, after three years of injury and slow to no running. my experience at the Ragnar Relay Wasatch Back and today's run have made me feel something I haven't felt in a long time...I feel like a real runner again. I've thought, "I'm baaaack!", but I but I'm still a long way from being back to my 3:07 finish at the 2007 St. George marathon. I'm currently just hoping to be closer to 4:00 than 4:30 this year.

7.5 mi at 8:05/mi 

Today I ran with Wayne, Kevin, Grant Larry, and Jolene. I ran 7.5 miles down South Fork to Canyon Glen park. Larry started farther down the canyon, but the rest of us ran mostly together for the first 2.5 miles or so (7:52, 8:10, 7:53).

During the third mile Grant had dropped back and Wayne and Kevin had pulled ahead. Jolene told me she wasn't going to hold the pace and to go catch Kevin and Wayne. As I picked up the pace it felt so good that I went on past Kevin and decided to push hard to try to catch Wayne, who had pulled even farther ahead, by the time we got to Vivian park. I knew I'd be tired for the last 3 miles, but hard is good sometimes. I think I closed the gap slightly, but he was still 100 yards or so when we got to Vivian. I saw 6:58 as my split for mile 4, and 6:47/mi for the last 1/4 mile to Vivian. I think its been three years or more since I've run a sub-7:00 mile. Sure it was downhill, but I don't care.

As I expected, I was beat and the last 3 miles were tough (9:11, 8:25, 8:22). I averaged 8:05/mi overall for the 7.5 miles. Very encouraging for me. I didn't have any aches or pains to speak of either (knock on wood). I had taken 2 ibuprofen before the run and my sore right hip didn't bother me at all during the run. After sitting in the car to drive Larry back up to Trefoil to his car then back home, my hip had stiffened some, but not too bad.

I really enjoyed today's run. I was finally with the old running buddies again, the weather was nice, the canyons were beautiful, and I'm pleased with how I ran. I'm beginning to remember why I enjoyed running so much.

[Now I guess I'd better go back and log my runs from the past month or so.] 

7 miles @ 12:14/mi. Murdoch Trail north - with Larry, Nick, and John.

This was mostly a social run, except for the last mile that I ran in 7:58. 

Cross training - basketball, 3-on-3 full court.

8 miles @ 11:33/mi. Murdoch Trail north.

Another social run with Nick and John. I ran the last mile in 8:32.

Running 12-14 minute pace seems to beat my body up much more than running at 8-9 minute pace. I enjoy the conversation, and the time on my feet is probably good marathon training, but I don't know how much of it my old joints can handle.

7.25 miles @ 11:16/mi. Water tank hills solo. Added a little trail mileage at the top.

Cross training - basketball, 2-on-2. Great fun exchanging assists with my son Andrew.

12.1 miles @ 8:58/mi. Solo to Vivian and back. Ran several miles with Kolby Wight on the way back. He was doing 18 miles and I could barely keep up. He pulled away at the end. I'll get back there. I feel good about sub-9:00 for 12 miles. Heading in the right direction.

Out: 10:02, 9:37, 9:41, 9:51, 9:41, 9:02
Back: 8:25, 8:17, 8:04, 8:23, 8:34, 8:15 

8 miles @ 9:24/mi. Murdoch trail north solo.

Cross training - basketball, 3-on-3 full court. I was on a team with 2 young, fast, tall kids Kyle and Keegan. They helped carry the old, slow, short guy although I did contribute...assists, steals, rebounds, 3 pointers, middle of the key jumpers, drives with left handed layups. It was one of my better days.

10.4 miles @ 9:22/mi. Murdoch trail north to 1100 N in PG. Mostly solo. I ran into Royce Bybee and Martin Wright a few miles in. Martin took a detour to run a big hill and I ran with Royce for 2 or 3 miles until we met up with Martin again and they turned back. I enjoyed the conversation.

I went on to the pavilion at 1100 N in PG (near where we play basketball). On the way back I ended up chasing a runner ahead of me for 2-3 miles. I finally passed her with about a mile to go in my run, and told her how hard it was to catch her. I thought maybe I had pulled ahead a little, but when I turned off she was right behind me and wished be a good day.

The trail is such a blessing to so many people. It was full of walker, runners, roller bladers, and lots of bikers. I try to greet as many as I can, and most are very friendly and say "Good morning" right back. I feel a little sorry for the ones who don't. I very much enjoy the ones who do.

6 miles @ 9:32/mi

5 miles @ 10:20/mi
3.8 miles @ 16:51/mi

I'm back-logging, but if I recall correctly this is when I strained my right calf and walked back about 4 miles to the car to try to avoid a more severe calf pull.

2 miles @ 10:18/mi. Nursing strained calf.

6.1 miles @ 11:34/mi. Nursing strained right calf.

8 miles @ 10:04/mi. 

5 miles @ 9:27/mi.

3 miles @ 8:28/mi. First day wearing new calf sleeves. The worked wonders. I was able to run faster and felt no calf pain during or after the run. I was surprised how much they helped. They convinced me to go ahead and try to run the Hobble Creek half marathon on Saturday.

Three weeks ago I was feeling really good about my running and starting to push the distance and pace. I overdid and strained my right calf. I backed off the running, iced and stretched, and finally bought calf sleeves on Monday. I wasn't sure if I'd be able to run Hobble Creek today, but after a 6 miles test run in the calf sleeves on Tuesday I was confident.

I rode over to the race with Larry, Jolene, and Stacia. We left about 4:30am. Larry was volunteering and Jolene and Stacia were running. Cheryl asked me if I could help load the busses. It was kind of fun talking to so many runners. There were about 10 of us that rode on the last bus, including Rich Lamoreaux. I enjoyed talked with him on the bus and walking to the starting line. I saw so many people I knew before, during, and after the race. I haven't run many races the past few years. It was like old times.

By the time I got to the start the portapotty lines were all long. I decided to not sweat it and just start after everyone else had started. I unhurriedly did all I needed to do and crossed the starting line a couple of minutes after the race started.

I passed a lot of slower runners in the first couple of miles. I had to zig zag and do a little off roading but it was kind of fun. I eventually caught up with Nate and Mary Jane (MJ) Henshaw and ran with them for a couple of miles until caught up to Jolene. It was fun catching up on their lives, but I was pushing harder than I wanted to so I dropped off and ran with Jolene for a mile or two. She was struggling a little with "some problems you've never had" and not feeling well. She said she would be fine and told me to go on ahead so after a while I pulled ahead slowly. Even with a couple of bathroom stops she took she didn't finish too far behind me. She really toughed it out.

A little after I left Jolene I caught up with Nate again. MJ had gone ahead. She ended up beating me by about 10 minutes I think. I ran with Nate for bit on the trail after the golf course. I had started feeling some heat stroke symptoms as the weather warmed up so I started walked the steaper hills, and some of the lesser hills for a bit if they had shade. Again I was pushing harder than I wanted to stay with Nate so I backed off just before a hill I was going to walk and he went ahead. I told him, 'I'm going to catch you again. When you hear footsteps near the finish line it will be me."

I pressed on. I think it was shortly this I started doing the math and figured if I could average 10 minute pace the last 3 or 4 miles maybe I could break 2 hours. I had been slowing in the heat and was running about 10:04 or 10:08. I knew I was going to have to draw on my race experience and focus through the end.

I hadn't lost contact with Nate and could see him up ahead and just focused on closing the gap. I caught him with 2-3 miles to go. Rather than pulling up alongside him as before, this time I had some momentum so I just said hi as I went by, and told him he would catch me again. It only took him a few seconds. We ran together for a while up the last long straight away. With about a mile or so to go I surged a little and he didn't come with me, but he didn't finish far behind. I really enjoyed my off and on running with Nate throughout the run.

There was a lady (pink top, black shorts) that was walking hills like I was. I first noticed her going up the big hill just before the golf course. She started walking just before I did and I told her it was a good strategy. We passed each other many times over the rest of the course. As with Nate, I must have pulled away late in the race, at least that's what she told me when I bumped into her after the race.

I'm really glad I was able to participate today. I really enjoyed it.

I soaked my legs in the ice bath after the race, took a shower and a nap when I got home, then went up to Aspen Grove about 4pm to start hiking up to meet the YoungWomen from our ward that were hiking down. My daughter Emily was with them, and I had agreed to drive some of them home.

It was raining pretty heavily when I started out so I didn't read the signs carefully enough. I ended up taking the wrong trail and hike to Stewart Falls instead. By the time I got back to the trail head, I only got up the trail 0.2 miles before we bumped into Emily's group. Hiking Mt. Timpanogos is a great feat in the best of conditions. It took them over 12 hours, and they got rained on really hard for much of the hike down. An "old guy" had stumbled and fell on one of them and her back hurt pretty bad for many miles. They were tired and cold and dirty and limping or trudging along like they were on a death march. I drove 5 of them home and told them what a great thing they had achieved. They had done a very hard thing in adverse conditions. I equated it with running a marathon, or even harder.

Emily's now had a warm bath and is feeling better. I hope they all are, and are looking back with great satisfaction on what they endured and achieved.

I've learned that the hard days are often the best...if sometimes only in hindsight. Today was a good day. 

4 miles @ 8:50/mi  solo

I've been having weird sporadic nerve pains (and achy teeth and sore throat) on the left side of my head since Sunday. Dr. Google says it may be trigeminal neuralgia, or a myriad of other things, but whatever it is I think I triggered it by my heavy exertion Saturday, racing the half marathon in the morning then hiking with a heavy pack 4+ miles in the rain in the afternoon.

It was bad enough Monday that I took the day off work. I even alternated ice and heat on the whole left side of my head for a while. Since then I decided to return to normal life. The condition has calmed down a lot, but I still feel some level 1-2 pain/discomfort. So far I haven't had any of the 7-10 level stabbing pains this morning.

I'm certain that worrying about it won't help. I've rested (not run...or mowed the grass) for a few days. Now it's time to move on and hope it goes away. It seems to be improving. If it persists I may have to give in and go to a doctor. Ah well.

"Come what may, and love it." - Joseph Wirthlin's mother
"Que será, será." - Doris Day (Jay Livingston and Ray Evans)

3.1 miles @ 9:03/mi Neighborhood 5K route (zero-drop shoes)

10.1 miles @ 9:30/mi Not so easy easy run with Kevin on Murdoch and Provo River trails to tunnel between Timp and Nunns parks. The temp was only 60º at the end but I was sweating heavily. It feels good to be able to run hard enough to sweat heavily.

5.4 miles @ 9:44/mi.

5 miles @ 9:32/mi.

6 miles @ 9:03/mi.

14.5 miles @ 9:50/mi.

6 miles @ 9:05/mi.

5.25 miles @ 9:13/mi.

10.2 miles @ 8:52/mi
4.3 miles @ 9:36/mi

I ran with Wayne and Bracken. The plan was to run from Trefoil at the top of South Fork canyon down to Fort Utah in Provo. (We thought it was 18 miles but it's 17 miles.)

I more or less kept up for the first 10 miles. It was a little faster than I should have been running, but I felt okay and I didn't want to hold Wayne and Bracken back more than I already was. By the time we were approaching the mouth of the canyon my legs were beginning to feel like lead. I had taken the day off work the day before and worked all day on repairing the roof on our camping trailer. I went up and down the ladder many times and I think it took it's toll on my legs.

I knew if I finished the full distance I would be slowing to a crawl. Bracken had a vehicle parked at the mouth of the canyon in case his foot acted up, but he felt fine so I drove it down to Fort Utah and ran back up to meet them. I made it a little over 2 miles before I met them. I was running over 10 minute pace on the gradual uphill, but managed some sub-9:00 again after I met them and turned back away from the mountains and toward the lake again.

6.3 miles @ 9:54/mi. The legs didn't feel recovered yet from Saturday's run.

6.1 miles @ 9:07/mi. The legs were much improved from yesterday.

6 miles @ 8:56/mi. It felt good to average sub-9:00 again...basically back to pre-calf strain. No problem with the calves since I started wearing the calf sleeves.

15.1 miles @ 9:54/mi. Ran with Kevin and Jolene (with Larry on bike) up to Provo Canyon beyond Bridal Veil and back.

I took it easy out, and very easy the last few miles, but Kevin and I did run 9:02, 8:59, 8:59, and 8:41 down the canyon, with the last 1/4 mile to the mouth at 7:15 pace (had to pass some female runners that had passed us a couple of times when I stopped for water).

I found myself wishing I had another month before St. George, but then I realized I have over a year to train for St. George. I need to focus on long-term improvement and not try too much too soon. I'm feeling encouraged about my return to my former level, but with my age and chronic pains, I need to focus on prudent progress.

I've been thinking about my goals for the St. George marathon in 3 weeks. I averaged 8:57/mi at the Hobble Creek half marathon 4 weeks ago, a similar course to St. George. I feel like I've made some improvement over the last 4 weeks, but I don't think enough to average that pace for a full marathon, even with the healed calf, lower altitude, and longer taper.

I'd have to average 9:09 to break 4 hours. That was my original goal for St. George at the beginning of the year, with 4:30 as my intermediate goal at Utah Valley in June. I ran 4:59:59 at UV, missing that goal by over a minute per mile.

I averaged 9:05/mi for 14.5 miles last Saturdays ago on a mostly downhill course.
I averaged 9:54/mi for 15.1 miles today on an up and back course, intentionally running an easy pace for about 2/3 of the run, and averaging about 8:50/mi for the other 1/3.

Some possible target finish times:
4:59:59 (11:27/mi) - Same as Utah Valley in June. I think I'm in better shape now, but I'm still lacking enough long runs to ensure I won't bonk in the later miles.
4:30:00 (10:18/mi) - My original goal for Utah Valley in June. I think this is within the resonable realm of possibility for St. George.
4:21:33 (9:59/mi) - It would feel good to average sub-10 pace. I haven't done that for 3 years. I think I may start with this goal in mind to give me a shot at it, but I won't be too surprised if I end up falling back to the 4:30 goal.
3:59:59 (9:10/mi) - I think this goal will have to wait until Utah Valley next year in June.
3:29:29 (8:00/mi) - I plan to get back here some day. It may take 2-3 years of prudent training and divine intervention.
2:59:59 (6;52/mi) - Whether or not this is within the realm of physical possibility, I don't think running will be a high enough priority in my life to do what it would take to achieve this.
2:52:30 (6:35/mi) - I'm pretty sure this will remain my lifetime marathon PR. It's nice to bask in past glory every now and then.

My biggest goal this year is for Larry to rekindle the spark and return to being able to run with us again. He's run somewhere around 25 St. George marathons but will be spectating this year. He said watching people finish 25 years ago is what got him started, and hopes it will inspire him again. I hope so, too. Of all the things I've gained from running, my running friends are the most valued achievement.

3.1 miles @ 9:39/mi. Short, easy run in Altras.

6 miles @ 9:33/mi. Canal trail north.

3 miles @ 8:36/mi. Neighborhood 5K route. First break in run with new Saucony Guide 6 shoes.

4.7 miles @ 8:36/mi.

13 miles @ 9:57/mi.

6 miles @ 8:47/mi

5.4 miles @ 9:05/mi.

6 miles @ 9:00/mi. Beautiful evening run on the canal trail north. Perfect weather, sun-lit snow-capped mountains, beautiful sunset behind the mountain across the lake.

5 miles @ 9:13/mi. Easy run with Kevin on canal trail north.

It was a great day for me. Cold at the start, but great running weather. Goal was 4:21 (sub-10 pace), finished in 4:10 (9:33/mi).  I took it easy on the uphills, walking some of them, because I didn't have the long runs to be confident I could last (only a couple of 15 milers). I also had 4-5 bathroom stops. You can tell where the hills and bathroom stops were in the splits listed below.

Larry's wife Jolene and I ended up running about the same pace and ran much of the first 16 miles together. Kevin and his sister Melanie ran with us for some of those miles, and we bumped into Kris and her daughter Jessie a few times (at porta pottys). Jolene had slowed due to a calf issue and was just catching me when I made a bathroom stop. I was then chasing to try to catch her before Snow Canyon (about mile 16) and she stepped into a porta potty just as I caught her.

It was feeling pretty good to run uptempo a bit. It almost felt like past years when I was much faster. I decided to go for it and try to keep that pace as long as I could. I kept my strategy of taking it easy on the few uphill sections that remained, but took the brakes off on the abundant downhill sections. Jolene had told Kevin and Melanie earlier what Keri Skousen had taught her about running downhills...to lower your arms and lean forward at the hips. Ironically, I focused on that on the downhills and use Jolene's own tip to pull away from her...and pass a lot of runners. My first half average pace was 9:40, second half was 9:20. It was starting to get hard when I hit town, but the spectators were great and their cheering, and high fives, kept me energized. I manage sub-9 pace the last 3 miles and finished strong despite my lack of training miles. According to RunPix, in the last 7 miles I passed 338 runners and was only passed by 15.

Back before the Hobble Creek half marathon I blogged that I had a calf strain and bought some calf sleeves that worked wonders and helped me do well at that race. I've worn them almost every run since, and wore them for the first time for a marathon. I'm writing this on Sunday night after getting back home and I realize that after running 20 previous marathons, this is the first one where I have little to no calf pain afterward. My quads hurt when I go up or down stairs, but I can walk around pretty normally. I can't say for sure it was the calf sleeves, but I don't know what else to attibute it to, unless it was the 4-5 quick stops for Icy Hot in the later miles (mostly as a precaution). (No, I don't sell calf sleeves or Icy Hot.)

I feel great about my run. It gives me confidence in my goal to return to my former levels of running (as much as life and age allow). The best part of the weekend, however, was the opportunity to visit with and bump into so many wonderful running friends, and meet some new ones. Running has clearly been, and continues to be, a prolific source of good friends for me.

As always, I very much enjoyed the LDS General Conference sessions I was able to listen to (all but the first one during the marathon). When I was 12 I remember being overwhelmed with the idea of someday providing for a wife and family. Life was so big and I was so small and weak and simple. When I was about 14 years old (9th grade) I was studying the Book of Mormon in seminary and read Jacob 2:18-19 "But before ye seek for riches, seek ye for the kingdom of God. And after ye have obtained a hope in Christ ye shall obtain riches, if ye seek them; and ye will seek them for the intent to do good..." The Spirit bore witness to my heart that this was the path I should follow. I made the decision to put my trust in the gospel of Jesus Christ and do my best to follow the path God pointed out to me. Through a lifetime of striving, and falling short, and trying again, and testing God's promises, I have my own certain witness that Christ's church has been restored, there are living prophets and apostles on the earth today, and that following them as they lead us to follow Jesus Christ, even in times of pain and trial, is a sure path to peace, love, and joy. I'm still weak and simple, and so grateful for Heaven's Help everyday, and especially twice a year at conference. I look forward to reading each talk again. I love hearing the voice of God speak to me through his servants.

What a great weekend! I am so blessed!

Splits:
1- 9:02
2- 9:23
3- 8:52
4- 8:30
5- 11:55 (group pit stop)
6- 8:21
7- 8:23
8- 10:58 (Veyo)
9- 9:59
10- 11:53
11- 11:21
12- 11:50
13- 8:43
14- 9:48
15- 8:27
16- 7:57
17- 8:47
18- 8:55
19- 10:24
20- 9:44
21- 8:25
22- 9:35
23- 9:49
24- 8:23
25- 8:58
26- 8:54
0.2- 8:28 (pace)
4:10:03 (9:33/mi)

Overall: 3016 of 5819 (2803 finishers behind, 52% ahead)
Men: 1866 of 3163 (1297 finishers behind, 59% ahead)
Men 50-54: 196 of 298 (102 finisher behind, 65% ahead)

3 miles easy - neighborhood 5K route

My Garmin worked great for the marathon. Now it won't power on off the charger. It's served me well for thousands of miles. I'm working on a solution. Meanwhile I'm going to run without a watch for a while.

My goals for winter running are:

• Run regularly.
• Maintain current fitness.
• Improve fitness safely if I can.
• Adjust to Altra zero drop shoes as my body allows.
• Run for the joy of running.

I haven't figured out a schedule yet. Early mornings have less traffic and fewer schedule conflicts, but it's dark and cold and slipping/tripping hazards are harder to see. When work permits I can run later in the morning. I may also experiment with running at noon, or going into work earier and running after work before dinner.

I've been doing some core exercises most of this year, sometimes more regularly than others. I've been focusing on strengthening my hips that have troubled me, but have included push ups and crunches as well. For the past couple of weeks I've been trying a 5-Minute High Intensity Circuit Training for Runners I saw on active.com. It includes some of what I've been doing, but adds some things I was missing. We'll see how it goes. I've modified it a little to continue to focus on my hips.

3 miles easy - neighborhood 5K route - Altras

4 miles easy - old Lindon loop

Larry, Jolene and I hiked mostly, but ran some, the course for the Cascadia Trail Series TRIAL @ TRAIL 51 15k. It was held last week so the course markings were mostly still there. It was a beautiful morning.

We didn't think about the fact that the deer hunt was still open. We saw a number of hunters in hunter orange. At one point we stopped and saw deer in a clearing right in the middle of a triangle of hunters. We never heard a shot, so either the hunters didn't see the deer or there were no bucks in group. We weren't wearing orange, but my shirt was flouresent yellow so we felt safe enough. The only shooting we heard was at the shooting range on the other side of Provo canyon.

We hiked/ran for over 3 hours. My Garmin is being repaired so I'm just going guess we went about 9 miles (15K-ish).

3 miles - easy - Altras

I must be getting back to being a real runner...the rain only paused me long enough to notice it was raining, then off I went.

2 miles - moderate

I didn't have much time, so I did laps around the block for a couple of miles after doing my HITC.

12 miles @ easy/hiking pace

Larry, Jolene, Wayne and I hiked/ran up to Rock Pile then east on a trail called Middle Earth that was recommended to us last week. The weather was cold and the trail mostly uphill at the start, but still enjoyable. As the sun came up it warmed up, the skies became crystal clear, and the trail changed to mostly level and downhill. The scenery and valley vistas were amazing. The company was even better.

We met a couple of women, from Ogden and Indiana, who had a map of the trails but couldn't quite figure out where they were. We ended up walking with them for several miles until we got them back on a trail towards their destination.

At one point in the middle, as Wayne and I were running together on a single track trail through trees and frost-sparkled grass high on the mountainside Wayne commented on how people who have never run in the mountains don't know what they are missing. I heartily agreed.

At one point, Larry, who has been struggling to get back into shape, commented about being weak. I tried to point out that weak people don't get up on dark, cold mornings and go run/hike 12 miles.

As usual, there are some great life parallels in this run. I'll leave those to the reader, or maybe save them for a future lesson or talk at church. It was an amazing morning. I am truly blessed by the beauty in the world and in the people around me. Sure life's hard sometimes, for everybody, and usually often, but if we look around and count our blessings, we can begin to appreciate how blessed we are, and how much our Heavenly Father truly does love us.

HICT - no running - repaired washing machine instead.

3 miles @ 8:48/mi. Neighborhood 5K route.

My new (refurbished) Garmin arrived yesterday. It worked great this morning. It feels brand new. So far I'm pleased with my decision to go with the $69 factory refurbish instead of spending hundreds on a new watch.

5 miles @ 10:39/mi

I was on a business trip to Washington State Archive in Olympia, WA. I left the Double Tree hotel just before 5:30am. It was dark when I left, and still dark when I returned an hour later. I was blessed that there was no rain and it wasn't too cold. Being a state capital, there were lots of big, old government buildings downtown separated by parks and green space. I was worried at first about running in the dark, but the walks and trails were all well lit, even the 7 switch backs from Captiol Lake up to the Capitol Building. I really enjoyed my foot tour of downtown Olympia. I think there might be a niche market for a travel agent who specializes in sightseeing tours around the world that cater to runners. It's a great way to see the sights.

6 miles @ 9:53/mi  Solo on Murdoch trail north

Snow was falling but not sticking to the roads. The weather has been pretty good the past couple of weeks but life got in the way of me running. It figures I would wait until it was snowing to get out and run again. Actually, that's okay. When I saw the snow falling this morning, I felt anticipation not dread. I enjoyed the run. I don't know if running will ever be as important to me as it once was, but I think it will always be an old friend that I try to visit as often as I can.

BTW, I have been pretty good at getting in my HICT routine about 3 times a week. I've noted some improvement. When I started months ago I could only do (don't laught) 6 push ups without stopping. I recently did 20.

3.1 miles @ 8:52/mi

3.1 miles @ 8:50/mi

8.4 miles @ 9:50/mi

6.2 miles @ 9:19/mi

4.25 miles @ 9:23/mi