Running on Empty

77 minutes of elliptical.  I should have woken up earlier to run outside.  As it was, at least I did something.

p.m. another 70 minutes of elliptical to get to 50 equivalent miles for the week.

Don't know what's gotten into me, but did another outside run early this morning.  I actually like running early Sundays down the middle of the street (13th West) because other days there are too many cars to do so.

 1) 8:21; 2) 7:37; 3) 7:34; 4) 7:22 5) 7:24; 6) 7:22 ; 7) 7:22 ; 8) 7:28; 9) 7:26; 10) 7:46; 11) 7:34; 12) 7:36; 13) 7:39; 14) 7:25; 15) 7:08; 16) 7:30; 17) 8:08; 18) 8:32; 19) 8:24; 20) 8:11; 20.25) 1:30 (6:00 pace just to finish).

Foot is holding up, so I was glad.  I wanted to be strong for miles 2 through 17, then had planned to let the pace fall a bit for a cool down.  I was glad because there was a bit of slight, but steady uphill but was more glad to stop having to fight the headwind on the way back.

By the way, I'm a big fan of So You Think You Can Dance and it is finals week.  I fear, however, that I would bust a move more like this:

5 equivalent on the elliptical.  I was too lazy to get up and run, so I ended up sneaking in an hour on the elliptical before bed.

My oldest is growing up too fast, he got his driver's license today.  This has always been my song for him:

I'm getting old.

4 at 8:30, random incline to 2.9%; 1.5 at 8:30, 4% incline; .5 at 8:3, 6% to 9% incline.

.5 at 6:23, but -3% decline; 3 at 6:18, -3% decline, .5 at 5:40, -3% decline.

.5 of drills and accellerations.

Now, in my opinion these are the top 2 dancers on so you think you can dance, with Brandon ranked first and Kayla ranked second.  (I will admit, I never vote.)

However, I seriously think puppy-faced Evan will win (cause he will get the votes.)

  p.m. 4 very easy

Some blogger named Rhett keeps bugging me to show some good moves.  Well, sorry to disappoint, but this magic will have to do for the time being.  My stylin' hoodie ensemble should score some points. (Bonus, my orange pants match the orange carpet!)

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So, I blogged about my son getting his drivers license Monday.  Well, when I went out to go to the gym this morning, the lights on his car were dimmly on.  Sure enough, I had to jump and charge the battery.  I suppose this is how we learn.  Then off to the gym, where I had to cut my run short.

1 at 8:00, 1 at 7:30, 1 at 7:00, 1 at 6:20.  Then off to work.

p.m. 6 very easy.

18 holes of golf for the Jordan Education Foundation fundraiser:

p.m. 3 easy limited time.

1.5 at 8:00, 1 at 5:56, .25 at 8:30, .75 at 5:56, .25 at 8:30, .5 at 5:56,. 25 at 8:30.

One hour FIT class.  (Too much shoulder work today for my preference.)

2 easy.

As season 5 of So You Think You Can Dance is over, I'll end saying his kid may have a future on the show.

p.m. 6 easy.

66 minutes elliptical.  Nothing special.

Another outside run down the middle of 1300 West.  Although I almost got hit by a car who didn't bother stopping to make a right turn two streets north from JohnnyV's street.  Since I'm blogging, it is not hard to figure out that I did manage to successfully take evasive action.  I remained calm, but nothing compared to this guy.

1) 8:10 steep uphill from my house down by the river; 2) 7:19; 3) 7:15; 4) 6:49; 5) 6:58; 6) 6:53; 7) 6:51; 8) 6:48; 9) 7:05; 10) 7:01; 11) 7:43; 12) 7:31; 13) 7:32; 14) 7:15; 15) 7:33; 16) 7:50; 17) 8:05; 18) 8:02; 19) 8:03; 20) 8:12; 21) 8:21; 22) 7:55.

Average HR first 10, 150, second 12, 142 too low.

Left foot is holding up, though I could feel a little tendon fatigue towards the latter part of the run so I didn't push the pace, even though I felt like I had more in me and which my heart rate data confirmed.  I wanted to run strong for the first 10 then back off for the remainder focusing on just spending some decent time on my feet.  The first 10 is a very slight net downhill.  Very pleasant morning.

p.m 8 equivalent on the elliptical.

One hour strike class:

3 at 8:15.

Just another round of punches for your viewing.

p.m. 5 at 7:40

One hour barbell class.  And remember the Fonz had more than cool looks.

1 at 6:18, 1 at 6:08, 1 at 5:50 but all at -3% decline making them relatively easy.

4 easy after the High School Band first run through.  My son plays on the snare line.

7.5 at 8:00, random incline to 1.5%.  4 at 7:00, -3% decline.  3 at 6:27, -3% decline.  2 easy cool down, all on the treadmill.  Good LT run.

Finally got around to watching the first 2 episodes of Season 6 of MI-5.  Awesome.

 Feeling groovy this morning:

Snuck in 20 before church again.

1) 8:11 steep uphill from my house down by the river; 2) 7:10; 3) 7:09; 4) 6:51; 5) 6:51; 6) 6:55; 7) 6:57; 8) 6:49; 9) 6:52; 10) 6:38; 11) 7:45; 12) 7:36; 13) 7:46; 14) 7:53; 15) 7:46; 16) 7:58; 17) 7:58; 18) 7:55; 19) 7:47; 20) 7:47; 20.5) 3.25.  (2:32:14)

 Felt good, purposely held back on the last 10, again wanting to get my body more accustomed to more time outside on my feet without really pushing the pace.  I'm noticing at the end of my long runs I have plenty of aerobic fitness, but my legs are a bit hammered, especially the tendons on my feet.  I've avoided pushing it since that was how I got hurt earlier.

One hour strike class:

3 very easy 8:30

1 at 8:00.

One hour barbell strength class.

2 easy at 8:30

Elliptical watching Spirit of the Marathon, which I hadn't seen:

I especially liked the the parts about Deena:

Here's the goal for the last 100m tomorrow.

I am initially repoting for the family cabin (actually had to drive to find coverage) so abbreviated report for now.

Overall I am very pleased with my effort. The course is still a bit short, but not as short as the last two years. That said, everyone knows it is not a fast course. Was glad to see some of the bloggers, except for MattK passing me during mile 24. At least I kept running. My fade started about mile 20 but it wasn't too bad, but lost 3:10. Half was 1:34:40, and that was a true half, not the course marker.

Anyway I will post more later.

More details:

1		7:02		We joked about Rich taking off like a rocket.
2		7:10	14:12	Running along with MattK
3		7:24	21:37	The first gatorade handoff resulted in a dropped cup so I had to stop and go to the table myself.
4		7:08	28:45
5		6:54	35:40	Had not planned to run this in the 6s.
6		7:11	42:51	I think I left MattK and Bill Mandler a bit during this mile, though I'm not certain.
7		6:52	49:44	Last little bit of downhill for sometime.
8		7:19	57:03	Just settling into a nice pace.  Doesn't feel forced. Passed by guy in orange shirt.
9		7:13	1:04:17	Pass two runners.
10		7:14	1:11:31	Somewhere around here I think the Highway Patrol stops traffic for the runners.  I always love that.
11		7:26	1:18:58	I think I forced down a chocolate Hammer Gel, not my fave.
12		7:26	1:26:24	Still feeling remarkably strong on the steady uphill.
13		7:33	1:33:57	Getting steeper Half in 1:34:40 according to my Garmin.
14		7:47	1:41:45	Pass guy in orange shirt.  Guy in Blue shirt runs up to me.
15		8:19	1:50:05	Running with guy in blue shirt, he is from Boston. I asking what he usually runs his marathons in, says lately high 2:40s or low 2:50s.  His pr is 2:29.  (I was pleased to sort of hang with him for a while.)
16		8:00	1:58:06	Finish running strong to crest, tell Blue shirt guy from here on out he can let loose and he gaps me slightly, but steadily until mile 20 when he pulls way ahead of me.
17		7:06	2:05:12	Fun this year to be one of the earlier runners heading back down.
18		7:17	2:12:29	Not embarrassed to say I walked Empire Street, which was calculated move.
19		7:03	2:19:33	Unlike most other Utah marathons, even these net downhill miles have rolling up and downs.
20		7:17	2:26:50	I need to work on finishing stronger.
21		7:03	2:33:53	Just sort of on cruise control, not feeling strong, but not totally hammered.
22		7:46	2:41:40	Regretfully, I actually walked to drink some gatorade. Then I ran past (only slightly) the turn to go under the road.
23		7:21	2:49:01	Starting to fade holding pace.  I pass one marathoner during this part who is walking.  (Tired of weaving in and out of the half-marathoners for the last few miles.  I ran really good tangents, even with the slow half-marathoners.  I tried telling them I was passing on left or right (depending on what line I wanted) though often they just moved in my way.  Oh, well.)
24		7:37	2:56:39	Shouldn't have looked back to see MattK coming out of nowhere closing on me fast.
25		8:03	3:04:43	Once MattK catches me, mentally I wuss out, with nobody else near me.
26		7:21	3:12:02	I was totally dogging this mile until the end, which shows me I had more left in the tank than I thought.
Yeah, new finish is still .2 short, which is better than last year which was .4.

  Overall, very pleased,12 minute improvement over last year and I still didn't totally hammer it at the end. 

My first top 10 (8th), first age group placing (3rd).

I need to work on some strong finish long runs, but feel I'm on the right path.

For some reason, I'm never very sore after Park City.  I'll log 5 easy at the cabin for the hike I did with my daughter and my nephew for his second class rank.  Glad I took a garbage sack for the torrential downpour. 

One hour strike class.

2 easy at 8:30.

p.m. Coaching daughter's soccer team got in some full out sprints.

6 very easy.  I've been thinking I may need to workout like these guys to have some mad skills.

Slept in a little bit, but made it to one hour barbell strength class.

2 very easy.

Very easy this morning.  Although circumstances may make it difficult at times, I definitely need to do more LT runs. 

(It is not me on the People cover.)

3 miles easy at 8:30, random incline.

1 at 5:52, 2 minutes at 9:00 pace, 1 at 5:52, 2 minutes at 9:00 pace, 1 at 5:52.  (Too hard a pace for me to do 4, oh well.)

Outside 10 times 40 meter accellerations  with recovery between each.

1.25 easy.  (I'm conservatively counting an additional .5 easy for my various recoveries.)

I think Burt is taking his biggest loser weight loss too seriously.

Super easy week.  Only 6 easy.

3 hours, so 17 equivalent on the elliptical.  Watched Mr. Smith Goes to Washington. 

In a nutshell

Loved this quote: "My dad had the right idea. And it all worked out. He used to say to me: 'Son, don't miss the wonders that surround you because every tree, every rock, every anthill, every star is filled with the wonders of nature.' And he used to say to me: 'Have you ever noticed how grateful you are to see daylight again after coming through a long dark tunnel?' 'Well,' he'd say, 'Always try to see life around ya as if you'd just come out of a tunnel.'"

And the climatic scene of the movie:

 Of course, Homer and Mel Gibson had a different view:

One hour strike class, during which we do these (well, I fake it.)

33 minutes, so 3 easy equivalent on the arc trainer.

P.M. soccer practice and 3 miles at my dad's condo clubhouse while the kids swam.