| Location: Orem,UT,USA Member Since: Apr 03, 2006 Gender: Male Goal Type: Age Division Winner Running Accomplishments: HS/COLLEGE:
mile: 4:56, 2 mile: 10:21 (1978)
marathon: 2:52 (St. George 1982)
OLD MAN (20+ years later):
5K: 19:53 (Nestle/Art City Days 5K 2007)
10K: 39:55 (Spectrum 10K 2008)
half marathon: 1:26 (Hobble Creek 2008)
marathon: 3:07 (St. George 2007) Short-Term Running Goals: Get back to a BQ marathon time (currently 3:40). Long-Term Running Goals: Have fun running, keep fit, and fight middle age spread. Run consistently and injury free. Maintain a healthy balance between running and other life priorities. Encourage my ever-aging running buddies to keep running so we can continue to share runs on the trail instead of rocking chairs. Personal: Blessed to be married to Karen for 30 years. We have six children (4 daughters/2 sons) ages 16 to 30, and one wonderful granddaughter. Favorite Blogs: |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.30 | 0.00 | 26.20 | 0.00 | 0.00 | 37.50 |
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| Saucony Guide 7 Black 1 Miles: 10.30 | Saucony Fastwitch 6 Miles: 26.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 6.2 miles @ 9:56/mi. Murdock trail north with Kevin
My first run in several weeks. Temps in the teens. I felt sluggish, but was glad to get out again and enjoyed Kevin's company.
I've been playing basketball a couple of times a week, but the cold, ice, snow, bad road conditions, bad air, the holidays, late nights...and laziness...led to frequent decisions to stay in bed and cuddle up to Karen a little longer. I honestly don't regret it too much.
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| Saucony Guide 7 Black 1 Miles: 6.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| 4.1 miles @ 10:48/mi. Murdock trail north solo (met Kevin briefly on return trip)
The forecasters had warned of the potential of freezing rain this morning. It wasn't as bad as I think they feared, but there was quite a bit of black ice hidden all about this morning. I fell about 2 blocks into the run. I was going slow and being careful, and fell somewhat gracefully, but still knocked the back of my head gently on the sidewalk (too many cars in the road at this spot to stay on the road). It kept me cautious the whole run, and I cut the run a little short. Kevin said he fell shortly into his run as well. I'd sure be grateful for a thaw to clear the snow from the shoulders of the road. Fortunately, the Murdock trail is in pretty good shape, but it's a 1/2 mile+ from home.
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| Saucony Guide 7 Black 1 Miles: 4.10 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I've been meaning to catch up my logs here from my watch, but I haven't.
To summarize my training, it's been less than stellar. Somehow over the winter I developed some high hamstring pain that prevented me from training as much as I'd hoped/as much as I used to do/as much as I need to do to be ready to run a marathon. I eventually got a shot that helped a lot, but I still feel a little tightness that makes me nervous to step up the miles or the pace too much.
My pattern has generally been to run 3 days a week and play basketball 2 days a week. I've also played a litte Ultimate and ridden my bike a few times. I gave up basketball a little over a month ago because I was feeling some ankle pain that I felt was caused or aggravated by playing. Last week I had my ankle x-rayed and they didn't find anything. It hurts badly, but briefly, every once in a while, but hasn't bothered me while running.
So I'm running the Utah Valley marathon again tomorrow. I've run it every year so I'm hoping to keep the streak alive. I believe this is #9. I think I'm in shape to run a sub-2:00 hour downhill half marathon (I ran 13.3 at 9:05-ish), but I don't have enough long runs in to have any hope of holding that pace for 26.2. My long run has been a flat 16 miler at about 10:15 pace. I think taper and carbo loading may get me to 20. I'm counting on mental toughness, years of experience, and race day magic...and maybe walking...to get me to 26.2.
When my wife Karen and my Mom both questioned why I was going to run if I wasn't properly prepared, my answer to each of them was the same. I enjoy being outdoors. I enjoy running. I enjoy walking. I enjoy sharing the experience with the other runners. I enjoy being challenged and enduring well. So far I've always finished. If this is the year I don't finish, I'm okay with that. Worst case scenario: If I drop dead while running, I will have achieved two goals: 1) to die running (hopefully a few decades from now) and 2) to live until I die.
Every race is an adventure. I think I'm mentally and physically (mostly) ready for this next adventure. I'm attending a scout camp next week where I have few responsibilities. It will be a great opportunity to recover mentally, physically, and spiritually.
Life can be very hard at times. Some trials come from our choices. Some trials just come. All trials are an opportunity for learning and growth. Life can also be very good. The trials seem to make the good times seem even better. Some days it seems civilization and civility are crumbling all around us. Hate is strong and mocks the song of peace on earth, good will to men. I'm so grateful for the hope I have in and through the Prince of Peace, Jesus Christ. He is my joy, and my song. By day and by night, He leads me along.
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| | Race: |
Utah Valley Marathon (26.2 Miles) 04:25:41, Place overall: 550, Place in age division: 22 | | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 0.00 | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| Race goals/report (updated from 2015 plan):
| Goals |
Strategy |
Results |
| Finish uninjured in under 5:00. |
Stay within the comfort zone. Take it easy, maybe walk some of the uphills. Take the brakes off on downhills but don't push. Try to avoid bonking in the later miles. Back off if beginning to feel pain that may indicate a potential injury. |
I followed the strategy quite well I think. Finishing in 4:25 exceeded all my expectations. I think the cooler temps and overcast skies helped tremendously. I thought maybe I had started out too quickly, but I wasn't pushing. I didn't bonk even though my long run had only been 16 miles at 10:15/mi. To finish 26.2 at 10:05/mi. was a pleasant surprise.
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| Stay nourished and hydrated. |
In recent years my target was 2 Clif Bloks with 4+ oz water per aid station (discontinue the shot bloks late in the race when my body tells me to). This year I decided to replace half the bloks with Sport Beans for some flavorful variety, and upped the water targe to about 8 oz per aid station.
Lorna Doone cookies halfway through.
Eat bananas and oranges when available. May eat some Otter Pop if offered and it sounds good at the time. |
I followed the plan pretty closely. I think I did well staying nourished and hydrated. I had a few potty stops, but it was a fair trade off for being able to finish without bonking and recovering quickly. Much better than how wobbly I've felt the past few years. Again, I think the cooler temps helped a lot, too. |
More details:
| Miles |
Plan |
Actual Splits/Comments |
| 1-7 |
Good downhill (8:30-9:30/mi) |
8:01, 8:19, 8:43, 8:26, 9:07, 9:38, 9:38
I felt like I started out well, a little faster than planned the first couple of miles but not too fast. I slowed on the flatter miles to not overdo and hopefully save some juice for last 5-6 miles up University Ave. |
| 8-9 |
Uphill (10:30-11:30/mi) |
10:43, 13:22
I felt like I ran the hills well. I didn't push, but maintained a good pace. I had a port-a-potty stop at mile 9 (again). |
| 10-12 |
Downhill/flat (9:00-10:00/mi) |
9:30, 9:53, 11:00
Cruising. |
| 13 |
Uphill/steep downhill (9:30-10:30/mi) |
9:19
Took the brakes off. I tried just relaxing and dangling my arms a bit and letting the downhill carry me and it seemed to work. |
| 14-16 |
Mild downhill (9:45-10:45/mi) |
10:28, 10:34, 12:02
My right ankle had been hurting a bit, and I think about here is where my left ankle started hurting somewhat. My right quad started feeling a little tight about mile 6 or so, but hadn't gotten any worse. I had taken ibuprofen earlier. I took a little more here. (Last potty stop at the end of mile 16.) |
| 17-18 |
Uphill/steep downhill (10:00-11:00/mi) |
11:27, 10:58
I continued to take the hills easy, mostly easy running with some brief speed walking mixed in to conserve energy and give the legs a break. |
| 19-26.2 |
Mild downhill (9:00-11:00/mi) |
9:43, 10:15, 10:24, 10:32, 10:04, 10:58, 10:09, 9:42
8:01/mi for last 0.2 (0.34 on my watch)
In years past these have been tough, hot miles. The cooler temps, overcast skies, and even a sprinkly of rain made these miles much easier. I didn't push until near the end, but I was able to maintain cruising speed. I continued to take time to drink two cups of water (about 8 oz) at each aid station. I skipped the one at 25 and just headed for the corral. |
| Total |
4:30 - 5:00 (10:20/mi - 11:30/mi) |
4:25:41 (about a minute per mile slower than last year)
With a few miles to go I still had the 4:25 pacer in sight but she was pulling away. I just focused on maintaining cruising speed, hoping I'd be able to muster a bit of a kick at the end. I did, and passed the 4:25 pacer in the chute just before the finish line. |
2016: 4:25:41, 550 of 954 finishers (58%), 22 of 33 in the M 55-59 division (67%).
2015: 3:57:56, 453 of 1145 finishers (39.5%), and 16 of 46 in my division.
2014: 4:13:16, 718 of 1409 (51%), 40 of 71 (56%) in my division.
2013: 5;01:36, 1233 of 1471 (84%), 79 of 87 (91%) in my division.
I finished about 1 minute per mile slower than last year, but given my hampered training, I'm very satisfied. I really feared I'd end up closer to 4:45 or maybe even 5:00 but managed 4:25.
I'm hoping this is a sign of good things to come in the next several months as I prepare for St. George in October. I still think I have a shot at a 3:40 BQ some time in the future. I intend to train to that end as long as my old body holds out.
In the days before the marathon I was asked why I was going to run when I felt I wasn't properly trained. My answer was that I enjoyed it...being outdoors, running, walking, other runners, spectators, battling pain and exhaustion, race day magic, overcoming and finishing. Another 9th year runner I was talking with at the pre-race dinner (Verdon III) seemed a little surprised when I said I actually enjoy battling the pain and exhaustion while it's happening, not just when it's over. I was more conscious of this during the race and realized it really was true.
The rain picked up shortly after I finished and continued much of the day. I skipped mowing the lawn and just relaxed around the house most of the day. I did spend some time packing for a week long scout camp next week. It's a staff run camp so I won't have much to do except relax and enjoy the mountain air and scenery. I'm looking forward to it.
Utah Valley Marathon
ON 2016-06-11
Marathon
Paul Thomas
Bib No. 4536
Orem, UTAH
Division:Male 55 to 59
| 13.1 split |
13.10 |
| Time |
Pace |
Rank |
| 2:07:20 |
9:43/M |
662 |
| 21 split |
7.90 |
| Time |
Pace |
Rank |
| 1:26:29 |
10:57/M |
576 |
| 26.2 |
5.20 |
| Time |
Pace |
Rank |
| 51:52 |
9:58/M |
339 |
| Finish |
| Chip Time |
Gun Time |
Pace |
| 4:25:41 |
4:26:14 |
10:08/M |
Overall
Place |
Gender
Place |
Division
Place |
| 550 of 954 |
313 of 518 |
22 of 33 |
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| Saucony Fastwitch 6 Miles: 26.20 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 11.30 | 0.00 | 26.20 | 0.00 | 0.00 | 37.50 |
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| Saucony Guide 7 Black 1 Miles: 10.30 | Saucony Fastwitch 6 Miles: 26.20 |
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