Every Race is an Adventure!

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.)

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.