Every Race is an Adventure!

St. George Marathon

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPaul Thomas's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200620072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Altra Instinct 1.5 Lifetime Miles: 83.50
Altra Lone Peak 1.5 Lifetime Miles: 21.80
Saucony Guide 7 Blue 2 Lifetime Miles: 376.95
Saucony Fastwitch 6 Lifetime Miles: 200.05
Saucony Guide 7 Black 1 Lifetime Miles: 271.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.0028.700.000.0037.70
Saucony Guide 7 Miles: 37.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.500.002.500.000.004.00

4 miles @ 9:06/mi  Murdock trail north.

I warmed up for a mile then ran marathon pace effort for a couple of miles. I backed off for a half mile then went marathon pace effort down the last half mile. I recently did that stretch at easy pace at about 8:30/mi. I was pleased to see that marathon pace effort resulted in about 7:30/mi.

I think I have a pretty good feel for what my marathon pace effort should feel like this year. On Saturday I worked out some race goals for the different sections of the marathon. At this point I'm pretty confident I have a chance of reaching even my stretch goal of a BQ 3:40. I'm just excited to go into a marathon healhy and adequately trained again. It feels good.

Saucony Guide 7 Miles: 4.00
Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

3 miles @ 9:41/mi  Neighborhood 5K route.

I mostly ran easy, but I slipped in some marathon pace effort a couple of times. The first was 0.18 miles @ 6:59/mi on the good downhill by Northridge park. The second was 0.15 miles @ 8:02/mi on level road at the end. I'm still excited and feeling optimistic about the marathon on Saturday.

Saucony Guide 7 Miles: 3.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

3 miles @ 9:15/mi  Neighborhood 5K route.

Easy pace with a few strides.

Saucony Guide 7 Miles: 3.00
Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.500.000.000.000.001.50

I read an article that recommended running 10-20 minutes at easy pace the day before the marathon. It felt right to me, so I gave it a try. I think I liked it and will probably continue to do it in the future.

Saucony Guide 7 Miles: 1.50
Add Comment
Race: St. George Marathon (26.2 Miles) 03:47:47, Place overall: 1694, Place in age division: 152
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.0026.200.000.0026.20

Race goals:

Goals

Strategy

Results

1. 3:40 (BQ since I'll be 55 by next April).

2. 3:45.

3. Sub 4:00.

Run a smooth, steady, efficient, cruising pace from the start. Be careful not to go out too fast, or too slow. Coast, not push, up the hills. Take the brakes off down the hills.

For the first time in about 4 years I feel like I'm finally in shape to race a marathon. I feel healthy. I've dropped some weight (more to go). I feel good about the speedwork, hills, mileage, and long runs I've done.

I'm excited to see what I can do. I know to expect the unexpected. Any number of things may go wrong. The only sure thing is that, good or bad, it will be an adventure. I'm hopeful for a good adventure this year.

I feel like my race strategy was good, I held marathon pace effort well, pulled out all that my training had earned me, and left it all on road.

I'm pleased with 3:47:47, about 23 minutes faster than last year. I feel like I trained well this year, but after years of injury I was also prudent. I was careful to not push too much too soon. I feel like there is still considerable room for improvement.

My results today are very encouraging. With careful and consistent training, I think it may be possible to get back under 3:30.

The great thing about running for me is that I really just enjoy running. Having postive race results is awesome, but I wouldn't keep running if that was my only motivation. I thoroughly enjoy the journey.

Still, I love the adventure of a race. I was grateful for the great weather and good results today.

The best part of the weekend was the people. We loved staying with Lyle & Vesta and friends/family/grandkids (even the fake dead mouse prank), and sharing Brick Oven, 10 Year Dinner, and Taco Fest with Larry & Jo Marshall and friends/family/grandkids. I enjoyed seeing many other running friends I don't see often enough.

By far, the highlight was having Karen with me again this year. It was a sacrifice for her to come. Her support meant so much to me.

Stay nourished and hydrated.

Carbo load and hydrate as usual ithe week before.
Lorna Doone cookies and water before and halfway through.
2 Clif Bloks with 4+ oz water per aid station.
Eat bananas and oranges when available.

I followed this plan carefully through the first half. I skipped the shot bloks at a couple of the later aid stations. I didn't skipp water at any of the stations except 25 (which I always skip). I loved the Lorna Doone's before and during the race. I don't know how much they helped but they sure tasted better than the shot bloks, and on paper have abundant sodium, postassium, and calories. (I heard about them from an ultra runner.)

More details:

Miles

Plan

Actual Splits/Comments

1-7

Downhill (7:30-8:30/mi)

8:08, 8:29, 7:53, 7:56, 8:13, 7:50, 7:40.
Avg. 8:01
All mile splits were within the target range. I felt I held marathon effort pretty consistently. The slower miles had uphll, the faster miles had more downhill.

8

Steep uphill - Veyo (10:00-11:00/mi)

11:16. My bursting bladder forced a potty stop part way up the hill. It felt like it lasted forever. It was probably close to two minutes.

9-11

Uphill to Dammeron Valley (9:30-10:30/mi)

9:17, 9:11, 9:54.
I held to my plan to coast (not push) the uphills. I was pleased with my pace. There's a lot of uphill during mile 11.

12-14

Slight downhill thru Dammeron Valley (9:00-10:00/mi)

9:28, 8:40, 8:47.
Mile 12 started before the uphill ended. Once I hit the downhill my pace easily improved.

15-17

Big downhill – Snow Canyon (8:00-9:00/mi)

7:46, 7:11, 8:15.
This is one of my favorite sections of the race. I leaned forward at the ankles and took the brakes off and passed tons of runners without feeling like I was expending any more effot. I flew past the spectators at Snow Canyon with a smile on my face slapping hands with many of them.

18-19

Downhill (8:30-9:30/mi)

8:29, 9:53.
I think three times along the way I heard spectators say "this is the last hill". I think they were all lying. Prior to the race my buddy Larry (24 St. George marathons) told me these were tough miles where you found out how well you were doing. I maintained marathon effort, but it was beginning to feel harder to do so.

20-21

Big downhill – Twist Hollow (8:00-9:00/mi)

9:00, 7:42.
I took the brakes off again and leaned again and felt good about the 7:42 mile, but it was getting harder and harder. My quads, especially my right quad, was feeling pretty sore in the later miles. I had taken ibuprofen at 13 I think, and got some Icy Hot at 17 or 19, which helped some. I need more downhill training next year.

22-24

Downhill (8:30-9:30/mi)

9:11, 8:46, 8:09.
My mental toughness, and the downhill, helped me keep moving forward, but I was running out of gas. The support from the spectators helped.

25-26.2

Downhill – push, w/ crowd (8:15-9:15/mi)

9:18, 9:29.
Even the great support from the crowd wasn't enough to get me to hit my target pace these last two miles. I was pleased to just not walk. I feel I did well mentally to run as fast as I did.

Total

3:40 to 4:00 (8:24-9:10/mi)

3:47:47.
I'm totally satisfied. I feel like my race strategy was good, I held marathon pace effort well, pulled out all that my training had earned me, and left it all on road.

 

NAME: Paul Thomas
EVENT: Marathon
DATE: 4 October, 2014
BIB/DIV:   2746 / MENS 50-54
TIME: 3:50:02 (gun) / 3:47:47 (net)
Result in Entire Field - 1694th place
4105 finishers behind. 29% of finishers ahead.
 
Result in Gender (Men) - 1131st place
1943 finishers behind. 37% of finishers ahead.
 
Result in Division (MENS 50-54) - 152nd place
173 finishers behind. 46% of finishers ahead.
LEGEND
The location of the figure on the line shows your position in the finish order of the race. The closer the figure is to the right, the closer you were to the winner.
FACTS
Who's who
Of the 5799 who finished, 47% were Women and 53% were Men.
 
Opposite Sex
For the record, you were ahead of about 79% of women runners.
 
Timing Info
Your start delay: 2m 15s.
This page based on NET    Click images for GUN times.
 
Over Final 7mi
You passed
190
runners
And
39
passed you
 

 

FINISH Time
FINISH Net 3:47:47
FINISH Gun 3:50:02
Location Net Time Clock Time Pace Pace Between
5K 25:27 27:42 8:10 /mi
7:54 /mi
10K 50:00 52:15 8:03 /mi
9:26 /mi
13.1 1:55:08 1:57:23 8:46 /mi
8:10 /mi
30K 2:40:24 2:42:39 8:36 /mi
8:53 /mi
FINISH 3:47:47 3:50:02 8:41 /mi
 

 

 

 

 

 

Saucony Guide 7 Miles: 26.20
Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.0028.700.000.0037.70
Saucony Guide 7 Miles: 37.70
Debt Reduction Calculator
Featured Announcements
Recent Comments: