Running on Empty

 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.