Everything Counts

6 miles easy with Dave from my parents' house in East Ogden, avg pace 6:57/mile. My legs are feeling back to normal...just in time for me to destroy them again tomorrow in the race :)

PROVO CITY HALF MARATHON

I signed up for this race back in either December or January I can't remember when for sure, but it was to be my first race back and I thought at that time that a 1:15 would be pretty good coming back from injury. Well, clearly I underestimated how quickly I'd get back in shape, which is awesome and a blessing.

I wasn't sure how today would go, since I raced last week and was sore/fatigued most of this week, and I also worked in my yard all day yesterday hauling and laying sod out in the sun. But I figured just like any other race, I'd give it my best shot and let it fall where it may.

We stayed the night at Amy's grandparents' house, who are always willing to let me stay there for races in Utah County, which makes it a lot more feasible to race there. Denver, my brother, stayed there too and he and I met Dave and his wife, Kayla, at the buses and headed up to the start. The weather was a tad cool at the start, which is great news for racing. We warmed up just a tad, 1.5 miles, and then started the race.

Right as we started the race I saw Scott and Mike jogging up and figured they had ran up from the bottom of the canyon and were going to tempo a bit with us racers. That was indeed the case and I enjoyed chatting with them for 1.5 miles or so before they backed off a tad and wished me well. From then on out it was just me and the lead bike pacer. I ran hard and took tangents as best I could through the canyon. I wasn't hitting splits as fast as I thought I would, but I kept plugging along anyway.

Out of the canyon I tried to keep pace as in the past I usually slow a lot on University Ave in both this race and UVM. I indeed kept an ok pace. I saw Amy and my girls drive by and honk at mile 9 and I waved back to them. I was slower than I wanted on mile 11 with the only uphill of the race and was now right on the edge of sub-1:07, whereas I was on pace to go under up to that point. So I knew I had to hit the last two miles really hard if I wanted 1:06:xx. I managed to run the next 1.5 really well, but with 0.5 left I kind of hit a wall. Luckily I still got close to the finish with 30 seconds to cross it and it seemed manageable. So I gave my last push and crossed for the win in 1:06:50. I also tried to give Evelyn, my daughter, a five on the way in and totally missed! But she gave me a "A" for effort.

I waited for Dave to finish and was happy to see him come in second place with a solid 1:11. Then we both waited for Denver to finish. He didn't believe me earlier when I told him that I thought he could average 6:10-6:15 pace. But he ran very well and finished in 1:19! He was running 1:30s here and there over the last couple years off little to no training, but now after 4 months running with us, he's really starting to get fit again. I was super proud of him!

Dave and I cooled down two miles, the second mile while eating a Creamie (still managed an 8:20).

Splits: 5:07 4:59 5:17 5:04 4:55 5:03 5:03 5:05 5:10 5:09 5:15 4:59 5:06 and 4:49 pace for last tenth.

12 miles easy on Monday Funday with Denver, Dave, Ben, Manny, Jon, and Matt, avg pace 7:30/mile.

My legs feel better today than last Monday, so that's good news. Maybe I can get a workout or last long run in before Ogden, if they bounce back more over the next two days.

PM: some core and pushups while watching season finale of "The Last Man on Earth".

11 miles easy with Ben, Denver, Matt, Tim, and Dave on the Riverdale Parkway, avg pace 7:16/mile. Some light upper body lifting at the gym after the run.

LONG RUN: PROGRESSION

I met Dave, Ben, Albert, Matt, and Denver at the pond at 5:00 am. Denver and Matt went East on parkway for a tempo, the rest of us went out West for a progressive long run. Albert dropped a bomb on us that he was moving and this was his last day running with us. We'll miss him, he's a great runner and friend. He's moving to SLC so those of you down there, get him out running with you!

I wore my heart rate monitor on the run so I'll post my splits for each mile of the progression with heart rate in parentheses for each mile. We did progression thru 15, then 2.5 cool down in perfect temps, although it was humid by Utah standards.

Splits: 7:45 (109) 7:29 (116) 7:19 (119) 6:57 (124) 6:45 (127) 6:44 (132) 6:29 (132) 6:18 (142) 6:07 (146) 5:56 (157) 5:46 (159) 5:38 (167) 5:30 (172) 5:19 (179) 5:08 (181)

10.75 miles easy in East and Central Ogden with Ben, Dave, Tim, Matt, and Denver, avg pace 7:18/mile.

9.15 miles easy with Jon in Ogden, avg pace 6:50/mile.

10.15 miles running an out and back along Pineview with Ben, Ken, Denver, Matt, Jon, Manny, Taylor, and Jake. We warmed up just over four miles and then ran tempos of various lengths and speeds. I ran miles 14-17 of the Ogden Marathon course at marathon pace with Jake and Jon. We ran 5:37, 5:46, 5:32, and 5:34.

After the run a few of us went to Kneader's for some French Toast for my birthday, good times.

10 miles easy from the pond with Denver, Jon, Ben, and Ken, avg pace 7:07/mile.

8.15 miles from the 21st Street Pond up and down the Ogden River Parkway with Ken, Dave, Ben, Jon, and Bret, avg pace 6:40/mile with two miles at MP in 5:29 and 5:27.

6.05 miles easy with Dave, Denver, and Ben, avg pace 7:20/mile.

4 easy taper miles with Dave at work, avg 7:04/mile. Legs feel decent. They should be ready for Saturday. Now if we can have the rain give us a window that morning...

2.2 miles easy with Denver, avg pace 7:25/mile with two uphill strides at the end.

My legs feel pretty good. The only minor concern is my left hamstring is still a tad tight from Provo Half two weeks ago. But I don't think it'll be concern, at least not until very late in the race if it is. 

The goal tomorrow is to be on the podium, top three. I don't really have any time goals in mind. I just want to give it a good effort and see where it falls. This course has owned me in the past and I wouldn't mind a little revenge!

Let's all pray for no rain in the morning! Good luck to everyone else racing.

OGDEN MARATHON

Well this course is just simply my kryptonite! This year was basically a combination of the last two times I've attempted this race, with the exception of I felt a lot better later into the race.

Weather was the big topic leading up to race day and for good reason it was a downpour and low 40s for the entire race. We lucked out in that the starting area was clear and rain didn't show until mile 2 or so. So, it was easier this year to stay warm for the 1.5+ hours you have to sit in that field before the race starts.

The race was off and I executed my pacing strategy almost to the exact second on most of the first half. I wanted 1:12:30 give or take 10 seconds and I came thru in 1:12:10. Anyway, there was a pack of six of us early on Anthony, an East African, Jake, Fritz, and some guy who I didn't recognize.

After two miles Anthony and the East African started to pull away and Fritz and the other guy gapped Jake and me about 3-4 seconds. Eventually Jake worked up to Fritz and I was content to keep hitting my splits back in 6th, saving legs for the rollers and the canyon. During mile 3 I had two throw-up burps...gross and a foreshadow of things to come.

By mile 6-7 I was about 10 seconds back of the chase pack of Fritz, Jake, and other guy. During 7 I decided to "race" even though I had been hitting my splits as planned. So this mile and the next were the two that got me 20 seconds ahead of schedule at the half. But I passed Fritz and Jake here, but Jake latched on and came with me.

Jake and I passed other guy just as we started the rollers. I have struggled in the section in the past and tried to keep my pace at 5:30 or slower to ensure I didn't blow up. So, Jake gapped me a bit again here.

I took the only gel I took all race in mile 10 and slowly nursed it until the next aid station and then washed it down with 1-2 ounces of water. I was feeling pretty good and caught back up to Jake at the half. At this point we saw the East African walking on the side of the road and we were now both in podium positions.

I took a lead on Jake just after the half and probably had 5-8 seconds when I stopped at 16 to use the port a potty. My stomach had been sour all race long and it was really started to bug me. I came out still in 3rd and figured I could catch Jake still if, and it was a big IF with how my stomach felt at this time, I didn't throw up.

During mile 17 I started dry heaving and gagging on some mucous. I stopped and hacked that up and started again maybe 60 seconds back of Jake. Once I turned off the dam and hit the biggest downhill of the race my stomach had had enough and I stopped and try so hard not to throw up. I knew it was game over if I threw up. But I couldn't hold it back, I threw up 8 times. I couldn't believe I even had that much fluid in me since I'd taken only 1-2 ounces. The death sentence had been pronounced and it was now only a matter of time before the others caught up to me. I was able to pull off one more 5:40 before the cramping set in. The next 5-6 miles down the canyon consisted of slow running, stopping to self massage, and stretch. I was still in 3rd, but finally around 20-21 Fritz passed me. I gave him a five and wished him well and on his way.

Later just before mile 22 I got passed by other guy and I immediately felt sick again and threw up 6 more times. During this time Dave passed me, which I had no idea happened until after the race. So all race from here out I thought I was one place higher than I really was. Finally my stomach was completely empty and I could at least run without feeling sick. So I was able to finish the race without any more stopping. But with the cramping it was 7:00-7:30 pace range. I had a hard time lifting my legs. And strangely enough my arms and shoulders were cramping too and I ran a good portion of the last 10k with my arms dangling to the sides because I couldn't lift them into running position.

Jon passed me around Monroe Blvd, and Tracey passed me at like mile 25. The last mile was a bit of a blur, but I passed my family and apparently gave Ben a five, though I only vaguely remember that. I finished and collapsed, but got caught by Jason Blackham and another volunteer. They kept asking me if I was ok and I  was so cold I couldn't speak, I finally muttered, "cccold". They sent me into med tent and covered me head to toe in blankets, took my BP and pulse.

So tough race, but I knew that I had to finish. I wanted to drop out SO BADLY. I'm ashamedly a prideful man and dropping out would allow me to avoid being passed by friends and maybe even the top female finisher. I could drop and no one would blame me, I mean it was a brutal hand I was dealt. But, I had promised my daughter Evelyn I'd give her I high five at the end. My older sister Karlie was also running the half marathon after months of training and attempting to lose weight. I knew she wouldn't quit and I wouldn't either. Finally, I had watched "Unbroken" last night with Ben and Spencer and after seeing that my situation seemed like child's play. So I finished and took the bruises to my ego, glad I did!

8th place 2:41:46

Splits: 

1st Half: 540 535 521 521 523 528 525 516 524 528 539 527 530 1:12:10

2nd Half: 521 549 (hill) 629 (bathroom) 606 (hacking) 635 (throwing up) 540 709 800 808 (throwing up) 644 711 722 707 and 255 for what was .43 on my watch 1:29:30-ish.

Rest

Rest

10 miles easy on the Riverdale Parkway with Dave and Ben, avg pace 7:22/mile. Not much soreness left, except my right calf was tight the second half of the run. Still a lot of deep fatigue too. It'll be just easy running this week.

10 miles easy thru Ogden with Denver, Dave, and Ben, avg pace 7:27/mile. We ran thru Jefferson historic district and saw all the old mansions of the early 1900s and then also hit the Enchanted Round-a-bout, a magical place where Ben is a 2:17 marathoner as long as he's there, but once he leaves....it's back to 2:25. Dave wanted to be a 3:50 miler whilst in the Enchanted Round-a-bout, but there are some unrealistic things that not even magic can make happen...

10 miles easy with Ken and Dave on the parkway, avg pace 7:08/mile.

TRAIL RUN AT SNOW BASIN

I met Ken at his place at 6:00 and we drove up to the Wheeler Canyon Trailhead, just below Pineview. From there we ran up Wheeler, taking the Arc and Nord Trail, then hit the Green Pond Trail, Needles, Maple, and then back down Icebox to Wheeler. The first 1.5 miles were very runnable despite the rain, but after that it was a mudfest the rest of the way and the pace dropped substantially.

During mile 3 a moose ran across the trail about 15 meters in front of me. And then toward the end of the run before hitting Icebox, another moose came crashing out of the bushes and ran parallel to us about 20 feet off the trail. It easily outgained us, but then stopped and just stood there just off the trail again about 15 meters in front of us. We didn't want to get any closer and we couldn't get it to move by making noise. So eventually backtracked a bit and took a the other trail at a fork in the trail. The trails just before Icebox were basically streams as opposed to trails, tons of water rushing down the trail. The scenary was incredible up there in the clouds with the rain and the lush green.

Overall we averaged a 8:34/mile pace. My stabilizing muscles are a bit tired from all the slipping and sliding in the mud. Great morning run though.

12.8 miles up on trails. I started at Beus Trailhead and went up to the Bonneville Shoreline Trail, ran that to Rainbow, then back on the Lake Street trail and Gibs trail, avg pace 7:14/mile.

AM: 10.1 miles easy with Denver, Ken, and Manny, avg pace 7:21/mile. My weight is finally back to pre-marathon levels, which is probably a good thing, considering the lower weight was purely from lost fluids. Now I need to get back to 150 with healthy weight loss.

PM: 6 miles easy in South Weber, avg pace 6:48/mile.

10.4 miles easy with Dave, Denver, Tim, Matt, and Jon in South Ogden, avg pace 7:27/mile. I think I'm coming down with a cold, which sucks. I have avoided being sick all year so far. But I woke up with an irritated throat and my resting heart rate was elevated about five beats per minute. So it's vitamin C time, see if I can cut this cold off at the pass!

AEROBIC BUILDER: PROGRESSION

I met up with Dave, Jason, Denver, and Ken at the pond at 5:30. Out west where we were headed was a lightning storm. After a mile it started to downpour. We were soaked before we even started the builder. My shirt was so wet and cold that I just took it off and ran shirtless, which was much warmer.

The rain stopped before we started as jt made its way East to Ogden and South to Davis County. We started the builder. My plan was 5:40 first mile and try to cut five seconds each mile, finishing with a 5:05.

Splits: 5:32, 5:36, 5:26, 5:20, 5:21, 5:13, 5:10, 4:59

10.1 miles on the Bacon Run with Dave and Denver, avg pace 7:41/mile.

STEADY STATE RUN

I ran 13 miles at a 5:40 average with 2.5 warmup and 1 mile cooldown.