What ever it takes!

Just Cuz 1/2 Marathon

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Location:

Lehi,UT,USA

Member Since:

Apr 29, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2009 Provo River Marathon, 4:04:38

2009 Provo Canyon Halloween 1/2 Marathon, 1:27:22

2010 Ogden Marathon, 3:04:39

2010 Deseret News Marathon, 2:51:36

2010 Provo River 1/2 Marathon 1:19:01

2010 Top of Utah Marathon 2:52:24

2010 Just Cuz 1/2 Marathon 1:17:36

2011 13.1 LA 1/2 Marathon 1:19:43

2011 Timpanogos Half 1:16:51

2011 Treadmill Marathon 2:49:26 (pr)

Short-Term Running Goals:

2:45 Boston.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Elliptical Trainer 2017 Lifetime Miles: 107.00
Treadmill 2017 Lifetime Miles: 454.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.5013.603.000.0042.10
Saucony Progrid Kinvara Miles: 22.10Saucony Progrid Blue Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

5:00am.  After 2 days off of running I was feeling exceptionally frisky today, had no plans for speed work this week on the schedule but after reading the race results for the Halloween 1/2 I couldn't help but ask myself the obvious question, could I run back to back 5:00/miles on a downhill grade??  Humm, I've never ran even 1 mile in under 5:20 so wasn't sure how it would turn out.  Ran a 3 mile warm up then set the treadmill to -3% grade and 12mph, could tell right off that the main problem was my body wasn't used to running that fast, felt really unstable like I was going to crash, tried to concentrate on just keeping good form, kind of got into a grove and kept it up.  2 miles was fairly easy but started hurting after that, my legs started feeling tight, especially the calfs.  Decided to make it an even 3 miles to held on until 3.  Pretty happy I was able to go that far, definately couldn't have gone another 10.1 at sub 6:00 pace after that but still happy.  Ran another 3 mile cool down for 9 miles total. 

The other thing I did was dust off the old heart rate monitor for todays run.  I stopped wearing it around mid summer, but decided I wanted to start wearing it again to see where I was.  I was very pleased with the results, I was able to run at 6:20 pace at around 155bpm, at the begining of the year 155 is where I was at 7:00 pace so definate improvement there, the other suprising thing was that I didn't break 170 until about 2.5 miles into the tempo run.  170 is about 85% of my max and just barely into Lactate threshold zone, or the top end of Marathon pace.  I knew I was feeling really good lately at higher speeds but now I have validation that I am in fact feeling better :).

Run went like this.

3 miles in 19:35  6:31 avg pace

3 miles in 15:00  5:00 avg pace -3% decline

3 miles in 19:40  6:33 avg pace

Total 9 miles in 54:15  6:01 avg pace

Very fun run, lifted weights for about 20 minutes after.

Saucony Progrid Kinvara Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Sitting in my fancy new cube with an awesome view of downtown Salt Lake and Parleys canyon.  Excited to try out some new lunch running routes up the cottonwood canyons.  

5:00 am, Yesterdays run beat me up quite a bit more than I thought it had, I was pretty sore and slow going this morning, did 10 minutes on the eliptical just to loosen up, then did 7 miles in 45:04 on the treadmill 6:26 avg pace.

Saucony Progrid Blue Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5:00 am. When I woke up this morning my Hamstrings kindly asked if I could please give them the day off, not wanting to get in an argument with my legs this morning I complied and swam laps instead.  1600 meters in 35 minutes, I don't really keep track but that seems considerably faster than I usually swim 1 mile, didn't really feel like I was pushing it, just enjoying myself trying to relax.

Lifted weights, stretched and some core work for 30 minutes after.  Wouldn't mind trying to get a midday easy run in but not sure if work will permit that today.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.500.000.008.00

5:00 am.  Nothing special, just an easier than normal steady run.  I'm paying the price for my little 5 min/mile stunt I did on Monday, nothing bad just sore in the calves and hamstrings, it just feels like I did a hard leg workout but I sure hope it's gone by Saturday.  Ran my last 1/2 mile in 2:50 just to remind myself what 5:40 pace felt like.

8 miles in 53:45 6:43 avg.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5:00 am.  Easy 5 mile run in 36:00 and then did 800 meters in the lap pool. 

I got a quick leg massage last night and am feeling pretty good.  

Tomorrow I'm going to go out pretty hard around 5:30 pace for the first few miles and then just play it out from there.  I would love to hang on to 5:30 - 5:40 pace for the first 8 and then just try to hang on to anything better than 6:00 as long as possible.

Saucony Progrid Blue Miles: 5.00
Comments(8)
Race: Just Cuz 1/2 Marathon (13.1 Miles) 01:17:36, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Bitter sweet victory today, more sweet than bitter but I’ll get into that later, this is how I all went down.  Starting weeks ago, so be prepared.

 

So after my fairly disappointing TOU performance in September I had to take some time off, I went into that race injured, ran it anyway and really beat myself up physically,  it took me almost 4 week to get to where I could run normal again, when I finally decided I could once again follow a formal running schedule I decided to focus on speed over quantity so I started following a pretty aggressive ½ marathon plan, with a race date of December 31st.  I couldn’t actually find a local race on that day so it was more theoretical.  I’ve been loosely following that schedule for about 4 weeks now,  I was actually feeling really good 2 weeks into it, the best I had felt all year actually and really wanted to enter a race. I wanted to do the Provo Halloween ½ last weekend but was told I couldn’t since it was my wives race and I needed to support her.  I was running with my neighbor a few weeks ago and he told me he was training for a ½ marathon in Pocatello the following week (Today) so I looked it up and decided it might be fun.  The race was sold out at the time so I sent an e-mail to the race director asking if there was a chance of getting in, about 2 hours later I received an e-mail from him saying he had just opened up 10 more spots.  I hurried and registered via iPhone while drive (passenger) in a car, and got into the race.  When my wife found out about me signing up for it (behind her back) she was furious.  I told her I just really needed to see if I could redeem myself.  My plan was to just drive up by myself early this morning run the race and then drive home, but to my surprise when I got home from work last night my wife said “lets all drive up tonight and stay in a hotel so the kids can play in the pool” so I agreed, threw the quickest marathon bag together in history and off we went.

 

Got to the hotel pretty quick, only took about 2.5 hours to get there and went to the pool, while playing with the kids a guy walked in with his kids and my wife came over and said “that guy looks fast” I went to talk to him and see if he was running the race and found out it was none other than Rob Murphy,  small world.  We talked a little bit and then I went off to get some sleep.  Slept lousy, probably should have stayed home in my own bed, but it was nice to not have to run after a 2.5 hour drive.  Not really sure which is worse but I woke up with a pretty bad kink in my neck and went down to the hotel hot tub at 5:30am to loosen it up.  That helped a bit.  Had a small breakfast at the hotel and then packed the car to go to the finish line for packet pickup, we were way early so I decided to just have my wife drive me to the start line instead of waiting for buses.  She actually told me “you better win this thing, I didn’t drive all this way for nothing”  I told her, there was a fat chance of that happening, but thanks for the encouragement anyway,  Got there about 1 ½ hours early but it was warm up there and I had first shot at any Portapotty, nice.  I took advantage of that about 3 times and then found 1 bush as well.   Rob Murphy showed up shortly after and I talked with him some more, he gave me lots of encouragement and good advice for my running career, about 30 minutes before the start Rob introduced me to Jeff Shadley, we all ran down the canyon about ½ a mile together and chatted.  That was a lot of fun to meet other bloggers in a new setting.

 

Headed to the start line, lined up with Jeff and Rob, I pretty much figured it was the 3 of us that would lead, Jeff told me the first mile was quick and he had done that section in 4:45 before, I thought “oh crap” then he said he wasn’t going to go that fast today though.  “Oh good” since I wanted around 5:30ish.  Gun went off without even a count down and we took off,  a few guys flew by us but it looked like they were just screwin around so no one really responded,  Jeff took off very fast, Rob and I ran together and talked between my heavy breathing.  He told me to run the tangents to run the shortest route possible, so I tried to follow his advice.  

 

Mile 1 – 5:00.  So much for Jeff not going out in 4:45, I’m guessing that’s about where he was, cause he was at least 15 seconds ahead by mile 1.  I was a little scared about this pace, but felt good and enjoyed running with Rob.  He told me we could run a 1:05 at that pace :)

 

Mile 2 – 5:15  Still very fast but feeling good and enjoying myself still.  Rob broke away a little bit here at 1.5, but not to far, I could see both Jeff and Rob the whole time, less than 1 minute ahead at any time.

 

Mile 3 – 5:47  Course leveled out a bit, with some rollers

Mile 4 – 5:47

Mile 5 – 5:44, heat started to get to me, I considered taking off my shirt, plus there was a hill in here somewhere that really took a lot out of me.

Mile 6 – 5:52, still hot,  I’m a little miserable at this point, but seeing Jeff and Rob still ahead kept me pushing.

Mile 7 – 6:04, not sure what that was, I remember lots of rollers and feeling really hot.

Mile 8 – 5:53, finally some more steady downhill, I really tried to get my pace back up on the downhills no matter how much the ups slowed me down.  My wife and kids where waiting at mile 8 and that really helped me get back into it, plus I think a cool tailwind hit us in here.  I really got re-energized at this point.  Also I saw Rob pass Jeff around here,  this was the first time I thought I maybe had a chance of catching Jeff too , since I had pretty much stayed the same distance behind Rob since he left me.

Mile 9 – 5:57 pretty rolly at this point, focused on taking the ups easy and pushing the downhill, some guy came out of nowhere right behind me that I had no idea was there, which made me speed up.  I actually caught Jeff on an uphill here but  mentally didn’t think I could pass him on the uphill so I waited to the top, got my his side and ran with him about ¼ mile.

Mile 10 – 6:04  Hit mile 10 in 57:30, I looked over at Jeff and told him I had never done 10 miles in under 1 hour before.  He told me good job and I pulled ahead feeling pretty good about myself.

Mile 11 – 6:20,  at Mile 11 aid station some clown (literally a guy dressed as a clown) jumped out in front of me and told me to stop and eat a dingdong and get my picture taken.  considering I was now in 2nd place and feeling pretty good I thought that was a really stupid idea.

 

Mile 12 – 6:25, course got very brutal in here,  very steep hill that just kicked my butt, the guy that snuck up on me past me and I expected Jeff to pass me at any second, but then at the top of the hill just 10 yards ahead of me the guy just stopped, he didn’t have a number on and I wondered if he was just some guy out for a morning tempo run.  It was strange, I passed him back up.  He ended up taking second place.

Mile 13 – 6:31, more up hill,  ahh!  who designed this finish,  I was struggling but knowing Jeff was still hot on my trail I pushed myself with everything I had left.

Mile 13.1 - :30  5:49 pace.  Nice downhill finish, I sprinted it out as much as I could.

 

Crossed the finish line, and my wife came up and high fived me and said “you did it”  I thought, of course I did it, I can run 13.1 miles.  Then she said, “You won”  I said “ Really, where is Rob?” she said I was the first one in.  Immediately I knew what had happened,  at mile 11.5 there was a left turn that wasn’t marked well at all and no one directing traffic.  I knew then that he had missed the turn.  I felt awful and went and told Jeff about it.

 

Got a few pictures, went back to the hotel for a quick shower and returned for the awards ceremony.  Ethically, I’m not sure I know what I should have done, I know that Rob beat me, but I’ve never won anything in my life that I actually worked for so I didn’t want to just give it up.  Plus, my wife would be mad at me if I didn’t win.   So I guess all I can do is say “Rob, I’m really sorry, I didn’t want to win this way especially when you ran so well, some day I will give you a chance to redeem yourself”

 

Anyway, I had a great day, I redeemed myself for TOU and proved I do at least have a 2:40 marathon in me somewhere.

 

Great race, great food at the end and an all around good trip.  Worth the time and money to drive up there.

Oh, one more thing.  90 second PR on a much harder course than Provo River 1/2 I believe.

 

Rob Murphy,                                                Rob Rohde,                                Jeff Shadley 


 


Saucony Progrid Kinvara Miles: 13.10
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.5013.603.000.0042.10
Saucony Progrid Kinvara Miles: 22.10Saucony Progrid Blue Miles: 12.00
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