Running on Empty

Ran the Ogden Marathon today, principally as a training run since my long run this year was only one of 16 miles. Felt good through first 20, at 8 min/mile pace and then sloweed to fininsh in 3:42:14.

Easy recovery on the treadmill.

Easy treadmill miles (50 minutes). Seems my treadmill's calibration is off because I can always run outside at the same heart rate at a faster pace than would be indicated on my treadmill.

Been a poor training week because of work and the fact my I had to meet my father in the ER after he was transferred from home by ambulance on Tuesday and he has been in the ICU since then. His bleed in his cerebellum has now stabilized and I’ve got my mother settled in at home so I have been able to get in some training again.

Treadmill

Treadmill

Treadmill

Easy Treadmill

Neighborhood 5K 20:50

6 miles in the evening

8 miles in hotel in St. George

Six miles in hotel in Garden Grove

Eight miles in hotel in Garden Grove

Seven miles at hotel in St. George

easy

Only 9 easy

on treadmill (as usual)

treadmill

quick run

only 4, ran out of time

Disappointing SLC marathon in 3:46, guess it serves me right for not doing anything long. Through half at 1:44:45 which I thought was controlled, given my heart rate throughout. However, I struggled as early as 18, and then just didn't gut it out.

(Sasha -- is there a way to change my blog so I can log the easy miles, marathon pace, etc.)

Report of Top of Utah for 2006.

As part of the Grand Slam, heading into the marathon I thought I’d use it as a training run prior to St. George in two weeks since in hindsight I’ve been too lax in my training all year. The plan was to start slow, then run to the half at marathon point at a pace which would be 3:15 for the full marathon, then slow down and ease in. However, all-to-typical of my running this year, I didn’t do much follow through with the plan;

Mile 1- 8:25

Mile 2- 8:14

Mile 3- 8:05

Mile 4- 7:04 Decided I was warmed up and it was time to run closer to marathon pace for 3:15

Mile 5- 7:07

Mile 6- 7:27

Mile 7- 7:15

Mile 8- 6:51

Mile 9- 6:59

Mile 10- 7:11

Mile 11- 7:17

Mile 12- 7:04

Mile 13- 7:11 (made up slow first three miles to hit 13 miles in 1:36:14 and through the half just under pace for 3:15)

Mile 14- 7:17

Mile 15- 7:14

Mile 16- 7:33 (lost a few seconds here taking a layer off and having to stop to get it in the right box)

Mile 17- 7:50

Mile 18- 7:31

Mile 19- 8:00 somewhere in this mile I decided that I should slow down and follow my original plan. I’m only 6 miles late in arriving at that conclusion. From this point on I just sort of finish up,

Mile 20- 9:49

Mile 21- 8:08

Mile 22- 9:05

Mile 23- 9:25

Mile 24- 9:11

Mile 25- 8:56

Mile 26- 8:26

last .45 to official 26.2- 3:42 (My Garmin total was 26.45, indicating my lines were not very good)

Total time, 3:28:22

Retrospective thoughts (after St. George)-- I should have either followed the original plan of slowing way down at the half so that I could recover better for St. George (my aerobic training has not been consistent enough) or kept running and pushed to try to stay at 3:15 pace. This ended up being too hard of a training run without the benefit of really going for my Boston qualifying time.

My St. George 2006 Report.

Well, St. George finished my first year of running the 6 Grand Slam marathons. During the last six months, my training has been sporatic, with virtually no long training other than the marathons.

Heading in I’m a bit concerned, given the fact I’ve had a cold for a week and don’t know how recovered I am from Top of Utah.

Mile 1 - 7:25

Mile 2 - 7:19

Mile 3 - 7:01

Mile 4 - 6:57

Mile 5 - 7:00

Mile 6 - 6:40

Mile 7 - 6:35

Mile 8 - 8:29 – At the advise of some runners, I walked part of Veyo to “conserve” for later. In hindsight, I should never have stopped running. Oh well, .live and learn.

Mile 9 - 7:47

Mile 10 - 7:43

Mile 11 - 7:51

Mile 12 - 7:30

Mile 13 - 7:21 – Half around 1:36

Mile 14 - 7:37

Mile 15 - 8:10 Starting to experience stomach issues, which has been uncommon for me. Watch the 3:10 Cliff Pace group pull away, which at the time seems alright because I’m targeting 3:15:59.

Mile 16 - 7:03

Mile 17 - 8:10

Mile 18 - 8:16 Struggling

Mile 19 - 9:30 – Bathroom stop, which proved to be more psychological than physiological.

Mile 20 - 7:39 Struggling

Mile 21 - 8:08 Struggling

Mile 22 - 9:36 3:20 Cliff Pace group catches me around here or in last mile, which demoralizes me because mentally I thought I was just hanging ahead of the 3:15 group. However, when I realize it is the 3:20 pace group and that no 3:15 group existed, I lose all hope of 3:15 and mentally tank it as I realize I cannot make up the 3:15.

Mile 23 - 8:18

Mile 24 - 8:25

Mile 25 - 7:55

Mile 26 - 8:20

Mile 26.2 - 1:44

3:24:32. Still a PR, but not very satisfying. I’m disappointed that I didn’t tough it out more, but once I lost the 3:15 I really struggled. At least I’ve had glimpses that more serious training can continue to lead to improvement.

Finally got back on my feet. Easy recovery miles, on the treadmill. About 8:30 pace on home treadmill.

Ran only 2 miles, but sandwiched between a one hour "strong" class at the gym. I’m a total newbie to any strength training. (Last night I did a 30 minute "core" class as well.) I figure I need to improve my body's general strength, which will aid my running economy.

Only 4 easy on home treadmill about 8:30 pace, and sometime extra-time on my feet refereeing soccer.

2 miles before one hour "strong" class and 2 miles after, all at the gym. First two warm-up miles at 8:00 pace. After lifting class, the last two miles were run at 3% decline about 6:40 pace (I want to maintain some of the benefits from all the downhill running over the last 6 months.)

11 total miles at the gym. 7 miles at 8:00 to 8:30 pace, with 4 miles at 7:15 with some strides sandwitched between.

6 miles at 8:30 pace at home on treadmill.

2 Miles following one hour of "strong" class at the gym. Arrived late, so I didn't get in any running before the class. I'm hoping to improve my general fitness with some lifting. First 1.5 at 8:30 pace, finished run with .5 mile at 6:00 pace.

7 easy on treadmill at home, 8:30 pace.

3 easy at 8:30 pace before 1 hour "strong" class.

6 miles on home treadmill at 8:30 pace while I was watching the kids. I hd to get off to stop the tired kids from arguing and put them through their ritual for getting to bed or I would have snuck in a few more.

9 Easy miles on the gym treadmill at 8:30 pace, with 1 mile of Vo2 Max intervals.

3 miles before "core" workout class at gym.

3 miles before one hour "strong" class (high repetition weights) at gym.

8 easy on the treadmill sandwithced between the kids' soccer games.

4 easy on the home treadmill while my son did the eliptical.

6 easy on the gym treadmill in addition to one hour "strong" class. I went a bit earlier so I could get in 6 miles as suggested by Sasha.

6 easy miles at home.

11 easy miles at the gym.

11.5 easy miles. 6 inside, 5.5 outside.

4.5 easy miles at gym, followed by 1 hour "strong" class, which is high repetition full body strength training.

Six easy, boring miles.

6 easy and one hour strong class at gym.

6 easy, was sick earlier this week and still have something viral.

6 easy at home on the treadmill.

Five easy before 1 hour strong class.

70 minute total conditioning class.

7 easy miles with and one last mile at threshold pace to finish strong.

5 at home.

8 miles running and 10 minutes on the stair climber.

3, just to do something.

3 plus one hour "strong" class.

3 easy and one hour "step" class at gym for variety.

3 easy at gym.

3 miles and one hour of "strong" class at gym.

10 miles watching the game.

6 miles and one hour "strong" class at gym.

11 easy miles.

3 miles plus one hour "strong" at the gym.

5 miles plus one hour "strong" class at the gym.

6 miles at the gym and one hour "step" class.

4 miles at the gym and one hour "strong" class. I've been sick for a while.

5 miles at gym then one hour strong class.

5 miles at gym then one hour "step" class.

3 miles at gym then one hour strong class.

4 easy miles at gym with son.

5 miles at gym then one hour "strong" class.

3 miles a.m. then one hour "step" class at gym. 5 miles p.m. at gym with son.

3 miles at the gym and one hour "strong" class.

7 miles on home treadmill.

One hour strong class at gym. 7 miles evening on home treadmill.

5.5 miles at the gym and one hour "step" class. Evening one hour "strong" class at the gym.

4 miles at the gym, then one hour "strong" class.

7 miles on the treadmill.