LineUpAndWait

AP 8:23

From home via neighborhood roads to Bangerter Pkwy then up to the RPT.  PRT to Draper park and then home via the new trail.  Tried to maintain pace going up Bangerter but the hill is quite long and seems to get steeper near the top.

31 seconds faster than last year but should have been able to do better.  Wasn't aiming too high. Just wanted to get sub 45 minutes.  I set my Garmin for a 7:15 pace and thought by mile 4 that my goal was in the bag.  It was disappointing that I faded so badly and couldn't mustered 10 lousy seconds of speed in the last 1/2 mile or so.  But 31 seconds faster than last year is better than no improvement at all.

Splits:

Mile 1: 6:41

Mile 2: 6:51

Mile 3: 7:20

Mile 4: 7:21

Mile 5: 7:27

Mile 6: 7:54???

Last .21: 1:36

Treadmill: AP 8:49

AP 8:35

Was staying up at East Canyon for the weekend and decided to run this inaugural event just down the road in Morgan.  They offered a marathon, half marathon, and 5K.  I've had good experiences with 1st time events and decided to run the half marathon.  From the course profile, I knew this was going to be a challenging course.  It was a loop course above 5000' with constant rollers.

Mile 1: 7:58    The race started  right on time with perfect temps and cloud cover.  As we turned east for a short distance I notice a headwind coming through the canyon which must be constant and predictable up here.  As we turned west I didn't notice the wind anymore and we encountered the first of what would be a series of constant rolling hills.

Mile 2: 7:49    

Mile 3:  8:19   Turned south onto SR66 (I think they forgot a 6) and headed up towards East Canyon. 

Mile 4:  8:20    

Mile 5:  8:24

Mile 6:  8:34  This mile had two significant hills.  The second hill was decieving.  I thought I was near the top until I rounded the corner and saw that I was only halfway up the hill.  The highest point on the course was at the crest of the second hill.

Mile 7:  8:40  Still very hilly and trying to recover. Turn off of SR 66(6) and head west then north back towards Morgan along the west side of the valley.

Mile 8:  8:08  The toughest part of the race is behind me.  Very much enjoyed the rest of the race. 

Mile 9:  8:16 

Mile 10:  8:26  Still perfect weather with cloud cover.

Mile 11:  8:38  Turned east onto the straightest and flatest mile of the course just past the "10 mile" marker.  Instantly noticed the headwind again.  It became stronger as I neared the canyon.  Near the end of this mile I notice a guy who had passed me back at mile 3ish and was maintaining a 1-2 minute lead was coming back to me.  He also appeared to be in my age division.  I decided to try and use him as some motivation since I tend to tank the last 2-3 miles of most half marathons.

Mile 12:  8:21  Course turns north onto a bike path and out of the wind so I decided to pass my motivator.

Mile 13:  8:10  Found some energy for the last few tenths of the race (6:18 pace)  I could have used that last Monday at DesNews

Last .06:  0:23   

 Kudos to the event directors.  Very well organized.  The Marathon was small (60-70), but the Half Marathon was just under 300 runners.  It would be nice to see a race like this turn into a bigger event.  I don't think I would ever try this marathon because of the possible combination of rolling terrain/altitude/heat.  The half marathon was great.  I like the fast downhill events too, but If you're looking for something different this would be a great pick. 

From ECR up the back side of Big Mountain for 1000' of vertical and backdown.

AP 9:58

East Canyon SP to ECR.

AP 8:23

Treadmill

Wasn't able to get a "longish" run in yesterday so got up early and ran up to the PRT then town roads back home.  I turned around before I got to the very end by the sand pit because the wind was getting strong and I don't like the taste of sand.  I also forgot my hat and wanted to stay in the shadow of Lone Peak until I got back to the park and turned west.

AP: 8:49

Got home, loaded the car and family and headed to SoCal.

Running around the streets of Anaheim.

AP:8:10

4 Miles out on the road.  AP 8:36

2 Miles on the hotel mill.

Only had time for 3 miles on the hotel TM before heading back to SLC.

Was driving back from SoCal yesterday and wanted to break up the drive.  I'd happened on to this race browsing one of the race calendars and kept it in the back of my mind in case things worked out.  Along about Cedar City we decided we'd had enough driving so we stopped in lovely Beaver to find a pool for the kids and allow me to get a run in.

The race was too cheap to pass up.  Only $30.00.  The race was really small but very, very well done.

The course proved to be rather challenging.  Loop course. Lots and lots of rolling hills. And more hills.  After spending the week at sea level I had a surprisingly hard time catching my breath.  I was breathing very hard for the first 3 miles before I finally felt comfortable. I reached the high point on the course at 6405' msl around mile 5 (net gain 440').  All in all not thrilled with the time, but really enjoyed the workout.  The last couple of miles were a steady uphill followed by a short downhill finish.

Dead legs AP 9:08

Treadmill

6X800 Repeats at the Alta track.

4:18 (warm)

3:20

3:26

3:35??

3:28

3:30

3 miles of hill work up to 1300 E.

I was amazed at how warm it was at 5:30 this morning when I stepped outside to start my long run.  It felt 75ish.  Pretty good south wind must have kept things from cooling off over night.  I was looking forward to a couple of chilly miles but that didn't happen.  Before I got two blocks from home I was all ready lathered up.  It was a good thing that I wore my hydration belt this morning.  I usually don't like to wear it because it bounces.

Took the new trail off of Fort Street to the Draper park and joined the PRT.  The wind was in my face all the way to the end at the sand pit which meant a nice tailwind all the way back to the park.  On the way back to the park I added a leg up to the gas station to get a gatorade at mile 9.  Before doing the hill I pondered whether the gatorade was worth the climb.    When I got back to the park I'd only done 15 miles so I headed back up the PRT to the first exit and then zig zagged my way back home to get the last 5.

Completely spent when I got done.  Haven't done a run this long since Utah Valley.  I've never enjoyed an ice bath more.

AP 9:07

Post long run stroll.  AP 8:20

Started out on the PRT.  Needed to break out of these 4-6 mile "does nothing for me" runs.  Wasn't really feeling it, but thought I would at least try to get 5 miles in.  Very hot this evening but didn't want to wait until the sun went down before I started.  Absolutley no wind which is rare near Corner Canyon. 

4.5 miles outbound. AP 8:35 (9:24 - lacking  motivation, 8:38, 8:13, 8:17, 4:06).

Reset Garmin hoping to maintain MP on the way back.

4.81 miles coming back. AP 8:04 (8:02, 7:52, 8:19, 8:06, 6:28).

Cool down for .75 around Draper park.

Hills, including long section up Bangerter towards Suncrest. AP 8:58

Loooong run.  Again, very warm this morning.  Started in Draper and ran a few legs of the Rivalry Relay in reverse.  Turned around at the mouth of Little Cottonwood canyon             (9 miles).  Didn't have a very good hydration plan. In fact, none at all.  Found a drinking fountain at a small park around mile 10.  Haven't driven Wasatch Blvd in a while.  I'd forgotten how much vertical there was up to the mouth of the canyon.  The Garmin said almost 1600' of acsent and 600' of descent to the mouth of the canyon. By the time I finished it was getting way to warm and I was completely trashed.  This was a great workout.  Sort of a long run with lots and lots of hill work.

After a very slow start: AP 8:27

AP 9:19

Too busy this week to get any more miles in.  Spent every spare moment after work putting a new roof on an old garage.

It was hard getting going this morning.  Slept in but the weather was still nice and cool when I got out the door at 0800.  Almost turned around and went back home before I finish a mile but kept plodding along.  After 3 miles things felt much better.  The wx warmed up fast.  All things considered, I'll take the sleep today over the cooler running temps.

9:17, 9:01, 9:04, 8:36, 8:31, 8:37, 8:40, 8:35, 8:40, 8:22.  AP: 8:44

After trashing my legs waterskiing I ran from the boat ramp at East Canyon SP arounnd the east arm of the reservoir then south to the East Canyon resort.  Perfect conditions. Overcast and ~65 degrees.

9:11 / 8:46 / 9:01 / 8:48 / 8:41 / 8:21 / 1:04 (8:09 pace)  AP:8:47

8:28 / 8:21 / 8:51-long hill up Bangerter Pkwy to PRT. / 8:53-more hills and recovery / 8:21 / 8:07 / 8:15 / 8:08 / 4:42(7:24 pace).  AP:8:21

Neighborhood roads to Bangerter Pkwy up to PRT.  PRT to Draper park then new trails to Fort street and neighborhood roads down to 300 east.

AP 9:20.  Knees were sore from roofing all week.  I'll be glad when this project is over.  I'm surprised I even got up and went this morning.  Several times I thought about picking up the pace to something a little more respectable but decided not to push my tired knees and legs.  Iced to try and mend a little before long run tomorrow.

This race was only $25 (no shirt) to sign up for on race day.  That's a good deal.  My motivation for running was to knock out most of my long run 20 miles.  Sometimes these long runs seem to go on forever and I don't plan very well for things like water, gatoraide, etc..  So I figured it would be nice to have some company and run support.

I felt the course was challenging. I liked the two "out and back" sections along the course.  This is the first race where I've gotten to see how the really fast people look mid race.  It was also interesting to see some of the changes up front from the first out and back to the second.  The goal for the race part was to see if I could stay around MP (8:00 m/m).

The run....

1 mile warm up really slow. 

Miles 1-3:  7:35 / 7:42 / 7:52.  Good start.  Actually a little faster than I intended.

Miles 4-7:   7:58 / 7:51 / 7:42 / 7:50.  Somewhere in here I settled in to running with a group of 4 guys and 1 girl. One guy forgot his Garmin and would periodically ask me for pace/splits.  Everytime we completed a sub 8:00 minute mile he would let out a "Whoohoo", or a, "Yeah Baby".

Miles 8-10:  7:46 / 7:55 / 7:51.  I disliked this part of the course the most.  This section included a lot of bike path. Lots and lots of little turns.  Very easy to lose focus.  I am most proud of mile 9.  Mostly a slight uphill grade and a direct headwind that became stronger near the turn around point.  Had to work to stay under 8 minutes.

Miles 11-13.1:  8:05 / 7:51 / 7:33 / 30.24 seconds (6:38).  Mile 11 was disappointing.  Really an easier section of the course.  Should  have been able to go faster.  I told "Whoo hoo" guy he needed to pick up the pace and leave me but he didn't. Our now group of 3 was kind of wavering.   At one point during this mile the pace balooned to 8:15.  Focused on shorter stride and fasted turnover.

About halfway through mile 12 a tall young lady appeared out of nowhere running strong.  I decided to try and match her pace rather than mail in the rest of the race.  What a great finish.  She pulled me along at a much faster pace than our small group would have been able to muster.  I thought we dropped the other 2 guys but they also picked up the pace and finished a few seconds behind us.  Very pleased with this run.

Ran 6 more miles out and back on the course to make it an even 20 miles. 

Nice cool temps at 1800.  Legs still tired from Saturday.  Managed just 5 and decided that was enough to get the legs going again.

8:57 / 8:51 / 8:33 / 8:29 / 8:16    AP:8:37

Evening run including Bangerter hill and PRT.

8:45 / 8:43 / 8:44 / 9:16 (uphill towards Suncrest) / 8:38 / 8:29  / 8:29 / 8:29 / 8:35 / 8:25

AP: 8:39

Another evening run.  Fort St to the park trail, then PRT to Bangerter and reverse.  Joined the canal trail back to the dead end street with the run through trail back to Fort St.

Getting spoiled by these perfect running temps.

8:42 / 8:41 / 8:24 / 8:29 / 8:13 / 8:24 / 8:34 / 8:12 / 8:06 / 7:42

AP: 8:21

11 miles on roads north of the airport and along the Legacy Pkwy.  Really flat with a south wind that was unusually cool.  One mile cool down. 
This was probably my last double digit run until SGM.

9:09 / 8:04 / 8:37 / 8:41 / 8:35 / 8:31 / 8:37 / 8:32 / 8:22 / 8:31 / 8:33

AP: 8:34

After the first mile the pace felt comfortable. 

8:28 / 8:03 / 7:58 / 7:58 / 7:23

AP: 7:58

Nice and Easy. Same route as yesterday only backwards.

9:13 / 9:03 / 8:48 / 8:29 / 8:39

AP: 8:52

Intentionally went for a run during the heat of the day (84º and no shade).   It  felt very, very warm.  I hope I'm done next Saturday at the SGM long before it gets anywhere near that warm.

Maybe I should stop including my first mile in the AP since it just serves as a warm up mile.

8:59 / 8:23 / 8:21 / 8:13 / 8:19 / 7:58

AP: 8:22

Bangerter to PRT to Draper Park to Fort Street loop.

8:29 / 8:15/ 8:58 / 8:11 / 8:24 / 8:19 / 8:19 / 8:11

AP: 8:23

Plan called for 3 easy miles.

8:47 / 7:57 / 7:49

AP: 8:11

Alta Track

1  mile warm: 8:34

4 X 400: 1:31 / 1:34 / 1:36 / 1:31

1 mile cool: 8:19

I've had some time to digest the marathon.  I think I have to be pleased with how things went.  It wasn't the number I wanted, but it could have gone so much worse.

My hotel was in Cedar City so after I checked in I decided to drive the 60 miles west then south to the starting line and drive the course.  Very glad I did.  This was my first SGM and the course profile doesn't even begin to tell the whole story of how this course is laid out.  I wasn't too concerned when I saw the hill at Veyo, but the longer shallower climb out of Damerron worried me.  It was interesting how my perception of these 2 climbs in a car would change on race day. 

After picking up my bib, buying some new stuff, and getting some food, I headed back to Cedar City to get to bed early.  Couldn't sleep.  Kept looking at the clock.  Finally dozed off around 2am.  Alarm went off at 3:30am and I was headed to St. George 15 minutes later.

Met Rachel, who I'd planned to pace with, and several other very nice bloggers at the tennis courts to catch the bus.  They all had a lot of energy which was nice to be around.  Did all the usual pre-race stuff and lined up with Rachel just in front of the 3:25 pacer.  I hate running behind a pace group because the aid stations are so chaotic.  Just a few feet in front and it's clear sailing at the aid stations.

Miles 1&2:   8:00 / 8:07:    Trying not to go out too fast.  The first mile felt good but after mile 2, I felt warmed up and ready to bank a little time for the hills.

Miles 3-7:    7:47 / 7:48 / 7:49 / 7:31 / 7:31     Really enjoyed the downhill segments.  Tried to settle in to a comfortable pace.  Somewhere after mile 4 I could tell Rachel was struggling.  She wasn't running as effortlessly and up on my shoulder like she did at Spanish Fork.  She eventually dropped back.  I felt guilty for being such a lousy pacer.

Miles 8-12   8:54 / 8:28 / 8:40 / 8:44 / 8:38     Veyo was tougher than it had looked in the car the day before.  Gave back a little more time than I wanted.  The sun hit me as I crested the top and I noticed being warm for the first time.  That reminded me to take a salt tablet at the next aid station.  I pulled my shirt up over my head to try and stay cool.  I would have left it on the side of the road but it had my bib/chip attached and I thought it might be best to put it back on in case I finished the race and didn't want to subject the crowd to my 50 year old torso.  Didn't run the hills as fast as I should have but I wanted to be a little conservative.

Miles 13-20:  8:13 / 8:38 / 8:00 / 7:44 / 7:48 / 8:26 / 8:48 / 8:33  Went through the first half 1:47:??.  I knew my A goal (3:30) wasn't going to happen.  I decided to stop looking at my Garmin and obsessing every time the pace registered above an 8 mm.  I told myself to just run the best I could and see where I was time wise when I got to mile 20.  During this stretch a guy about my age in a red shirt passed me 3 or 4 times.  The funny thing is; I don't remember ever passing him.  At mile 20 I felt I could salvage a PR and something to be proud of if I just kept moving and didn't walk.

Miles 21-26.2:   8:24 / 9:11 / 9:04 / 8:27 / 8:55 / 8:44 / last .2    Really feeling the heat.   I was disappointed to see those 9s at miles 22 & 23.  I could have gone faster but didn't feel challenged to do so.  My mind had negotiated with my body an acceptable finishing time.  In order to make it I just had to keep moving.  My Garmin went into "low battery" lockup at mile 25.  I tried to manage a kick at the end but found none.  That's easily the longest finish chute I've ever run through.  The crowd was great but the heat seemed to have gotten to them too.  Most of them were looking down the road quietly searching for their runner. 

I crashed on the grass for quite a while.  Didn't feel too bad, just the usual post marathon lay down until I no longer feel like blacking out.  People were chatty and interesting to talk to.  Good, bad, or ugly, everyone was glad to have done it.  I finally left because it was getting too hot.

 I tried a couple of different things for this race which I think helped.  I wore compression socks for the first time.  I also took a salt tablet before the race and every hour during.

So the bottom line was a 10 minute PR and a great experience.  At some point in the future I'll have to decide if I've got another 9 minutes in me or have I "topped out".

First outdoor run since the SGM.  Wore the Garmin but didn't look at it until the end.  Just ran nice and easy.  Great weather.

AP:8:24

Another nice evening run.  It cooled right off when the sun went down.  I'd planned on going further but ended up cutting it short because I was getting a little cold.  I ran past the new Draper High School.  It looks like they've already poured the inner ring to the track.  Maybe I won't have to go up to Alta next summer.

The fountains are still on at the Draper Park and on the PRT.

AP: 8:29

Treadmilllllllllll

Lunchtime run north of the airport.  Pancake flat roads.  You know it was an enjoyable run when you finish and realize you ran a mile further than you thought.  Sunny and not too warm.

8:24 / 8:14 / 8:31 / 8:44 / 8:38 / 8:31 / 8:40 / 8:35 / 8:22

AP: 8:31