What ever it takes!

Treadmill run.

8 Miles in 55:50  7:00 avg pace.  Then I did 10 X 0.1 mile strides with .1 mile jog.  Started at 13.1mph, 13.2, 13.3 ...... 14.0.

10 miles in 1:08:45.

I wasted about 1 hour of time at work today making this nifty pace calculator for St. George.  You can download it here and try it out.  Tell excel to enable editing for it to work.  No, it's not a virus.

Kind of a weird workout today,  I'm really dumb that I don't just wait an extra hour and run outside, it's such perfect running weather, It's not like I have anything better to do, like work ;) 

Anyway, TM run again.  Set the speed to 8 mph and never changed it again,  The first 3 miles I did 1/4 mile off and on toe striking to try and use some of my calf muscles that normally don't get use, after I'd had enough of that I did 3 1 mile hill climbs at 3-5% incline with 1 mile flat in between.  Didn't really want to hurt myself since today was suppose to be an easy day but I did work some different muscles than I'm used to for sure. Hope I don't hurt to bad tomorrow.

I hope I don't ever make myself that sick again for at least 1 1/2 weeks.  5 mile warm-up and then 3 x 1miles with 1/2 mile rest.  Actually felt better than when I did my 800's last week,  I probably could have done these faster but didn't really want to puke all over the treadmill.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:21	7:21		148	179
2	14:25	7:04		146	149
3	21:17	6:52		148	151
4	27:58	6:41		153	156
5	34:57	6:59		153	160
6	40:23	5:26		170	177
6.5	44:50	7:55		159	176
7.5	50:20	5:25		172	179
8	55:03	9:26		154	179
9	1:00:21	5:18		172	178
Total	1:00:21	6:42		156	179

I wasted an embarrassing amount of time yesterday putting this Pace Calculator for St. George Together,  I basically wanted to compare a few different things.  First I have the results from a calculator I found online, then I compiled data from actual FRB bloggers results over the past 4 year from some of our favorite bloggers, then I did one based strictly on per mile gradient of the course, and finally used results from Sasha's course tool.  The results are interesting, not sure how useful they are though.  Take a look and tell me what you think.

St. George Pace Calculator comparison.

Just enter your goal time in the box and it will calculate the rest.

I haven't swam in quite some time now, a couple of months at least, I almost forgot how.

It took me about 10 laps to get a rhythm down.   32 laps, then a soak in the hot tub, weights and stretching, back to the hot tub, then to the steam room.  I could get used to this taper thing.

Great run this morning along Wasatch Blvd, 8 mile out and back.  Perfect morning, perfect temps.  I spent a lot of time just thinking about how amazing it is to be running completely pain free 1 week away from a marathon.  I always just assumed that getting ready for a marathon meant constant pain.  I'm not really sure where I am from a fitness stand point, I've pretty much just spent the last 12 weeks making sure I didn't hurt myself again more than doing fitness structured workouts.  I think I'm in pretty good shape, I feel really good but I'm afraid my goal time may be a bit aggressive. 

8 miles in 59:08  7:23 avg pace

Since I've been gone Ryan has been cheating on me with Scott Keate and doing his long Saturday runs with Scott's group.  So this morning he asked if I wanted to join them, I said sure.

Ran down to the corner of Timpanogas Highway and Traverse Mountain (~2 miles) where Ryan picked me up and we drove to the mouth of Provo Canyon, met Scott and his group, there were 8 of us all with at least sub 3:00 goal in mind for St. George next week.  Ran pretty much together up the canyon almost to Vivian park stopped and turned around.  Scott asked if we were up for a 3 mile Tempo run at Marathon pace, 3 of us agreed, I asked what Marathon pace meant he said about 5:50 so I thought that sounded OK.  We ran slow for 1/2 a mile to get to 7 and then took off,  I looked down.  5:20 I said, uh! we're going a bit fast, Ryan and Scott laughed and said ya we kind of are, I backed off, they didn't.  I went 5:34, 5:35, 5:43 for my tempo run, Ryan and Scott gained about 10 seconds per mile on me.  so much for 5:50 pace.  Liars.

13 miles in 1:27:20  6:42 avg pace.