"I don't really need a duck"

Ended up with no run for the day.  I was still feeling off in the morning so I chose to skip my commute run but figured I would run in the afternoon.  However, around noon I got a headache that I tried to take out with Excedrine but it didn't touch it.  Later decided it was a sinus headache.  I took some Advil cold and sinus and after work I headed home and took a nap.  Felt much better after.

5:15 am - 8 miles with George and Dave on Shaggy Mountain.  I am still coughing up a bit of green stuff but much less.  The weather was cool/cold but actually very nice.

7 am - 7 at 7 with Rachel.  A nice chatty run.  Feeling better every day.

7:00 am - 15 miles around Pineview Reservoir with Ronnie, George and Dave.  The initial plan was to run the last 3 miles at marathon+ pace to get a test run with some fueling ideas.  However, with about 5 miles to go I had an unpleasant restroom mishap that put me several minutes behind the group - so I started the tempo portion early.  Starting at the half marathon mark at Ogden I went 6:53, 6:20, 6:08, 6:18, and 6:19.  I really hope we can have this weather in two weeks.  I was absolutely beautiful.

Noon - 4 easy miles on the Parkway during lunch - could of handled it being 10 degrees cooler.

Another crazy work day - no run.

Noon - 10 easy miles 1:11:26 on the Parkway. Really nice out and only ate a few bugs.

5:30 am - 7 miles with George. Another fabulous morning

5:00 pm - 4 mile with 2 miles around 6:30 pace.

6:30 am - 12 miles with Sasha and Steve. We did 6.75 miles easy up the canyon then got into a 3 mile tempo run.

Mile 1 - 80 (0.25), 4:00 (0.75) - 5:20 total - Felt quite good.

Mile 2 - 80, 80, 82, 83 - 5:25 total - felling ok but fatigue is coming.

Mile 3 - 84, 83, 2:44 (0.5) - 5:31 total - The last 1200 was really tough.

Total time of 16:16 which is 20 second PR from when I did this last August.

We finished off with 2.25 miles easy back to Sasha's.

A great day and great weather.

Noon - 4 tired and hot miles on the Parkway.  The run was highlighted by a snake sighting - It decided to do a 180 when I was a few feet away.

5:30 am - 7 miles with Rachel, George and Curtis.  Nice to not have to worry about any layers.

Stupid work.

3 miles around Day Break with Rachel and Beca.

This race was certainly not what I expected or hoped for. Yes it was wet ( rained nearly the entire time), yes there was head wind for a lot of the course, and yes we spent waay to much time waiting for the race to start (2hrs+) but none of that should have made mile 12 feel like mile 20. My quads and hips were sore from mile 12 on. I desperately wanted to tuck in behind Devra an Tee when they passed me but there was no go. I have never had tightness like this before so I'm not certain where it came from. One of the consequences of not wearing Crocs this time around is that I had to re-tie my right shoe twice once at mile 3 and 8 ( on a positive note I didn't get any blisters). I was hoping that once I hit Ogden Canyon that I would be able to pick it up a bit, but that was short lived. At mile 20 I thought I still had a chance to break 3 hrs but by mile 23 I knew that was out of the question so I just did what I could to plod it in anxiously waiting for runners to pass me that I knew so I could congratulate them (many did). When I finally got to the finish line I worked through finish area rather quickly, met up with Aubrey and the boys (they did a great job enduring the rain), and slowly ( as fast as I could go) shivered my way back to the Hotel (fortunately only a block and a half away) for a hot bath and dry clothes. After a bit of rest I headed back to pick up my drop bag and, wouldn't you know it, it was beautiful outside (just a few hours late). My legs have improved through the day and all in all I am feeling rather well. I did enjoy running with Josh E for the first 8 mile and meeting and competing with so many running friends. I will get that Sub 2:50.

5:30 am - 8.2 miles with the Newton crew on the Shaggy Mountain Loop.  A little cool but nice nonetheless.  Went a little faster than I planned and my calf muscles let me know it.

1 easy mile with my wife.  

7:30 am - 14 total miles with Sasha.  Most of the run was quite easy but we did do a pickup for about a mile trying to catch another runner (he turned some other direction before we could catch him) a bit under 6 minute pace that nearly wiped me out.

5:15 am - 10 miles with the Newton crew from my house.  I was tired but managed a few miles right around 7 minutes even.  1:19:49

Noon - 7 miles on the parkway.  51:02.

5:15 am - Shaggy Mountain with the Newton Crew.  Dave was feel sharp this morning so I kept with him.  Most of the run was in the 8 minute range with the last 4 miles going 6:46 (first main down), 7:03 (some big uphill), 5:54 (now we are cooking down), 6:21 (a little bit of up but keeping it smooth) and 86 or so for the last quarter.  The weather was just about perfect with a bit of a west wind.  I think I have Ogden out of my legs.

5:30 am - Serious sleeping in with the Lehi Crew (Scott, Matt, Brandon, Mike, Chris, and Spencer).  10 miles in just over 7 minute pace (1:10:46) around who knows where (I will have to export my garmin info into Google Earth) in Apline/Timp with fantastic weather (tech-t and shorts) and fantastic company.