"I don't really need a duck"

Noon - 7 on the parkway most of it in my socks.

7:30 am - 15 miles with Sasha - a couple mile in stocking feet in the snow (Croc wouldn't stay on)

8 am - 10 miles from Sugarhouse with Fritz and company

Noon - 4 miles on the parkway

5:30 am - 1:20:04 - Herriman 10 mile loop on my lonesome.  Cold but nice run.

6 pm - 4 on the treadmill progressive from 8 to 9.2 mph

10 pm - 5 on the treadmill all at 7 mph. 

5:30 am - Out and back from Rachels house.  Fantastic.

Noon - 7 miles partly on the JRP and the rest around West Jordan - 7800 S, Redwood Rd, 90th and back to the office.  The JRP never gets plowed so the packed section that had been runnable was an ice slick after the rain from the day before.  I bailed of the parkway after a mile and a half and hit the smoggy, dirty streets of West Jordan (at least the terrain was nice).

9:45 am - 18.6 miles with a good 4 miles plus above the fog/smog up and around Herriman.  The 4 miles of clear air were absolutely wonderful, I was sad to have to descend back into the gunk.  I could have definitely turned this into a 20 but 18.6 was good enough.  I will have to hit this loop again.  

5:30 am - 10 mile with the Newtons from my house with some fantastic south and east micro-dermal abrasion therapy.

Noon - 5.5 slushy, dirty miles on the mean streets of West Jordan.

10 pm - 3.5 miles on the mill

5:30 am - 9 miles with the Newtons along all of Shaggy Mountain Rd. We had about a half mile of unplowed mountain snow uphill. It was fresh powder for us but we had the wrong footwear and were heading the wrong direction. The scenery was absolutely beautiful.

Noon - 7 miles on the parkway. Shorts, sleeves and tech-t.

6:30 am - 17.5 miles on a beautiful, but exhausting, run around all of Herriman. This was a combination of my run last Saturday and the Newton run Thursday without the snow. This one will certainly be revisited.

5:30 am - 10 mile loop from my house with the Newtons.

10 pm - 7 miles on the mill.

5:30 am - 8 miles with the Newtons.

5 pm - 4 on the mill.

7:30 am - 10 miles with Sasha and company and 7 miles on my own.  Sasha and I did a 1.5 mile pick-up felt good to move fast other than the hills and snow.

5:15 am - 10 mile loop from my house with the Newtons.

6:30 am - 12 mile commute run to work in an effort to get miles in on Wednesday and save some wear and tear on the vehicle.

5:15 pm - 2 miles from the office to the Trax station and 2.5 miles from the Trax station to home. 

5:00 am - 8 miles on the Shaggy Mountain loop with the Newtons.  Dropped the last mile under 6 minute pace.

8:30 am - 2 miles from the Trax station to the office in jeans and a backpack at 7:38 pace. 

10 pm - 4 easy on the mill.

6:30 am - 15.5 miles with George - We ran the Riverton Half course and a truncated version of the 5k course.  I was windy in Riverton Half fashion but made for a nice run.

9 am - 18 mile Presidents Day run with Rachel through the greater Herriman City area.  It was a little cold but not to bad and as long as long as we weren't running south we didn't have supper cold wind.  

5:15 am - 10 miles with the Newtons from my house.  My legs were feeling antsy on the uphills.

5:15 am - 8 miles with Rachel and George on the Shaggey Mountain loop. Chilly but nice. Beautiful views.

7 pm - 6 miles on the mill.

7:30 am - 18 miles with Sasha and kids. The weather was fantastic with only a little snow the the last mile or so.

5:15 am - 10 miles with the Rachel and George.  It was chilly but we completely miss the snow storm that followed.

Natta - crazy day with work.

5:15 am - 8 miles along Shaggy Mountain with Rachel and George.  Absolutely beautiful.

8:00 am - 6.5 miles from the car repair shop to work.  I was tired but not a bad run overall. 

7:00 - 12 mile run commute run to work.  I was a minute faster than what I was a few weeks ago.  The weather was fantastic.  It is starting to warm up.  

One a side note I am proud and happy to announce that I have actually gained 5 to 6 pounds.   The scale is showing 125-126 as opposed to 120-121.  I hope this translates to more fuel stores for the marathon.

Lunch run

5:15 am - 10 with the Newtons.

6:30 am - 12 miles to work

 5:00 pm - 4.5 miles total - 2 miles to Trax and 2.5 miles from Trax to home. 

5:15 am - 8 with the Newtons

7:30 am - 4 miles to Work

5:00 pm - 4 miles back to the car 

6:00 pm - 6:40 pace

9:45pm - 20 miles on the Shaggy Mountain loop 2:36:07

5:00 am with the Lehi crew - pushed along a bit with Spencer - 6:58 pace

5:15 am - 10 with the Newtons.

6:30 am - 12 miles to work

 5:00 pm - 4.5 miles total - 2 miles to Trax and 2.5 miles from Trax to home. 

5:15 am - 7.25 with George - painful horizontal rain-sleet-snow.

10:00 pm - 8 on the mill 

8:30 am - 1:27:58 - Ran the cancelled Riverton half course at as much of a race pace as I could muster.

Almost bought the farm a couple times.  Quite slippery with all the thin snow. 

5:15 am - 10 miles with the Newtons.  1:17:23

6:30 am - 12 miles down to work - 1:25:32 - A bit cooler than I would like but it is getting warmer

5:30 pm - 2 miles to Trax - 14:04

6:10 pm - 2.5 mile for Trax to home - 16:58 

5:15 am - 8 miles easy on the Shaggy Mountain Loop with the Newtons.

7:45 am - 4 miles from the car to work 28:42 - I discovered that for a couple miles the Jordan River Parkway is marked every quarter of a mile.

4:45 pm - 4 miles from work to the car - 26:48 - I decided to do a few faster quarters - 97, 98, 97, 95, 95, 91 

6:15 pm - 4 miles on the mill

6:30 am - 20 miles with Sasha.  We did 6 miles first at about 7 minute pace.  We picked up Benjamin and ran a total of 8 miles with the first 4 being easy and the last 4 fast.  the goal for me was to stay at 5:50 pace.  I ended up finishing in 23:14 which is a new 4 mile PR for me.  I did lose my wheels quite a bit the last half mile that is quite up hill.  I figure I came through the 5k mark at about 17:40 which is the fastest I have ran a 5k in over a decade.  We finished up with another 6 miles easy to make it 20.  Overall it was a fantastic morning of running with nearly perfect weather.

5:15 - 10 dark and wet miles with Ronnie and George.  I am really liking these warmer temps.

7:00 am - 12 miles down to work 1:23:00 - 6:55 pace.  The weather was perfect and the run felt good.

5:15 pm - 2 miles to Trax - 13:47:57

5:45 pm - 2.5 miles from Trax to home - 17:20:12

5:15 - 8 miles on Shaggy Mountain.

Crazy work day - no running

6:30 am on the crazy hills of Herriman 2:44:31

10 with the Newtons

5:15 - 8 on Shaggy Mountain

Crazy work day - No running

7:30 am - Today was my 10 up/10 down run with Sasha.  I wasn't certain how this would go with having a much less than stellar nutrition and sleep week but I was going to give it what I had.

We covered the first 10 in 1:17:48.  The initial plan going down was to hit 1 hour even but it wasn't quite in the cards today.  The splits went a follow - 5:50, 5;41, 6:15, 6:16, 6:12, 6:12, 6:21, 6:32, 6:45 and 6:58.  The last three miles leading to Sasha's are killer (especially the last) and I was definitely gasses.  I finished in 1:02:53 with a hard last 100.  I ended up feeling this workout for several days after.  It wasn't quite what I wanted but given the parameters it wasn't half bad.

5:15 am - 10 miles with Dave - 1:15:08

7:00 am - 12 miles to work - a slow work run commute - 1:29:18

5:15 - 2 miles to trax 14:30

5:45 - 2.5 miles home 17:28 

5:15 am - 8 on Shaggy Mountain.

Zero miles - camping with the scouts with only two of us adults so no go in the running.

Once again no miles with scout camp and to much to do in the afternoon and evening.

Noon - 7 miles on the Parkway during lunch - 47:55 - Nice out.

5:15 am - 10 miles with George and Dave.

6:45 am - 12 miles to work 1:29:39 - I was tired and really didn't want to do this.

5:15 pm - 2 miles to trax - 14:20 - still tired but I got to get home somehow.

5:45 pm - 2.5 more in 18:20 

5:15 - Shaggy Mountain loop with the crew. 

4:00 pm - 8.2 miles - 1:00:18 on the Shaggy Mountain Loop (almost broke an hour).  Ended up with an afternoon run and didn't want to deal with traffic.

7:30 am - 20 miles with Sasha, Collin and Steve Ashbaker.  I was somewhat nervous about this run since I was feeling under the weather (chest cold) and wasn't certain how I would fair.  The plan was to go 12 easy - 2 miles with Sasha's kids then 9 miles up to South Fork and 1 easy down - then 4 at 6:20 pace and the last 4 at whatever I could muster.  At the turn-around in South fork I just sort of started letting the downhill take me and gaped the guys with a 6:38.  I followed that up with a 6:23, 6:15, 6;16, and 6:09 which all felt very under control until about the last quarter of the 6:09 and I could really feel my body starting to work.  Shortly after the 6:09 my body said it was done, the guys caught me and Sasha told me to try to hang on but all I could muster was a 6:56 and then it really went south from there.  I don't have splits but there was walking involved (my back was sore, my neck was sore, my legs were tired and my breathing still high).  Had I not been sick I think I could have really nailed this workout.  Better now than two week from now.

5:15 am - 10 miles with George, Ronnie and Dave.  I am still feeling a bit sick - coughing up green stuff  - so I am just taking it easy

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.

7:00 am - 12.5 miles around Daybreak area.

5:15 am

5:15 am - Fast Shaggy Mountain Loop - 57:30

5:30 am - 14.5 miles with Scott and Brandon up and down Provo Canyon.  Beautiful.

5:15 - 10 with the Newtons.

6:30 am - 12 miles to work - I am tired.

5:00 pm and 5:45 pm - 2.0 and 2.5 miles home.  Still tired. 

5:15 am - 8.25 exhausting miles with the Newtons on the Shaggy Mountain Loop.  I was beat and bringing up the rear.  I need more sleep.

Noon - 7 wonderful miles on the parkway.  I slept in and waited until lunch to run.  The weather was great and I felt much better.

6:30 am - 20 miles up and down Provo Canyon with Sasha.  We did (4) 1 mile pickups (2 up/2 down) 6:14, 6:07, 5:55, 5:59 and the last half mile to Sasha's (up hill) in 3:14.  A good workout considering how beat I was Thursday. Minus the wind going up the weather was fantastic.

(1) 10 minute mile with Aubrey when I got home.  I took her 32 minutes to complete the mile (with walking breaks) which is a 3 minute improvement from a couple weeks ago. 

5:00 am - 10 nice and easy miles with the hobbled Scott and Matt in Alpine.  Another beautiful morning.  They bravely managed 8:03 pace.

5:15 am - 10 miles with George and Ronny.  Minus the GI disaster with about a half mile to go it was really a fantastic run.  

6:15 am - 12 miles 1:26:00 to work commute run.  Other then another more minor GI mishap I felt much better than last Wednesday.  Lots of bugs on the parkway.

5:15 pm - 2 miles to TRAX in 13:40

5:45 pm - 2.5 miles from TRAX to home with the wind at my back in 17:06

5:15 am - 8.25 miles on the Shaggy Mountain Loop.  Clocked the last two miles in 5:45 and 5:55. Feeling rather sharp.

Noon - 4 slow lunch miles on the parkway.

5 am - one 9:56 mile in 30 minutes with Aubrey - she is slowly improving.

6 am - 20 miles - 12 with Sasha and 8 on my own. At 2.25 miles in we did a 1 mile pickup (uphill) - 2:53, 88 & 86 - 5:48 total. After another 3.5 miles we did the three mile tempo down - 5:39, 5:32 & 5:30 (I couldn't quite hit 5:25 for the last mile but I pushed it hard). We finished back to Sasha's to finish off the twelve. I then went out and did another 8 on my own. 2:28:09

5 am - 10 miles with Reed, Scott, Matt, Toni and Mike in the Alpine/Highland area.  Reed and I averaged about 6:30-6:35 pace for the last 5 miles.  Total time 1:10:33

5:15 am - 10 miles with Dave, Ronnie and George.  We picked up a bit the the last 3 miles with 6:42, 6:22 and 6:09.  An absolutely beautiful morning with perfect temps and wind.

Needed a day off.

4:45 am - 15.25 miles - 1:53:53.  Since I missed yesterday I chose to make today a longish day.  I ran 3.5 miles to meet George, Ronnie, and Dave for the Shaggy Mountain loop, covered the 8.25 miles with the group, and then ran back home.  Not to bad of a run overall, but I was certainly tired toward the end.

4:30 pm - a hard down and back up (1200 ft of climb) at soap stone basin.

5:00 am - 10 miles by my lonesome on the Scott K loop

5:15 am - Newton crew from my house

For the life of me I still can't figure this race out.  Only the first mile marker was out on the course so I don't have splits for the rest of the race.  It was warm/hot and humid.

6:00 am - Ran up to Desolation Lake and back from the Millcreek side with George and Dave.  What and absolutely beautiful run with perfect temps - I even got a bit cold at the top.

6:30 am - Ran up and down Provo Canyon with Sasha and Steve A.  The plan was for me to jump in on the last two miles to Sasha's house to help pace him through the last 2 of his 10 hard.  Even going down the canyon I wasn't feeling it, but nonetheless got after it when Sasha and Steve came up on me.  To my surprise my body responded rather well until I hit the hills for the last half mile, and then it closed up shop.

5:15 am - 10 miles with the Newton crew - pushed the last couple miles 6:14 and 6:15.

5:15 am - Shaggy Mountain loop nice and easy and hot.

1:45 pm - 6 easy miles out and back on the Boise Green Belt.

What a wonderful race!  I now have a new unaided PR by nearly 3 minutes (the course is an out-and-back on the Boise Green Belt).  This is my second year in a row running this race (my sister lives in Boise so we spend a few days hanging out and jump into this half (only $38)).  My sister just lives a bit over a mile from the start of the course so I did a warm-up jog over and got the bowels taken care of.  The weather was pretty perfect with low 60's, a little tiny breeze, and little to no humidity. The race at 7:30 and we were off.  I started of rather conservative and passed several runners toward the end of the first mile.  Around mile 3 I felt something hitting my leg and looked down to see that shoe was coming untied (darn it).  I slowed a bit leading up to the turn-around but then was able to get into a good rhythm going down stream.  A couple little bump in the trail slowed me a bit but otherwise I was feeling great.  I got passed into fifth with about 2 miles to go but passed my self in fourth (a different guy) with about a third of a mile to go.  I ended up finishing 23 seconds behind 3rd (darn shoe lace).  

5:47 (I still think this mile marker is short), 6:01, 6:23 (had to tie my shoe), 6:09, 12:30 (missed the marker), 6:28, 6:08, 6:11, 6:20, 5:59, 6:09, 5:57 and 36 seconds for the last 0.1.

After chatting with the others and resting up a bit I headed out for a 5 mile cool down while waiting for awards.  Collected my miniature bat (a good forget me stick) for first in my division and jogged it back to my sisters house.

Desolation.

View Benchmark

5:30 am - 20 miles with Chris Pusey

Scotts

My house

Lehi

Shaggy

Matts - Thanksgiving Pointe

The impromptu, unsupported, solo (mostly), uneventful Provo River Half Marathon with Sasha (4 miles).  A new PR by 50 seconds with no pacing assistance.  

This initial plan for the day was to do the 10/10 run up and down Provo Canyon but Sasha decided otherwise and thus I had about 30 minutes to prepare for a half marathon time trial.  

The race plan was for Sasha to run with me through the first 5 miles and then he would speed up and do his own thing.  Through mile 4 we ran side-by-side down South Fork to Vivian hitting 5:28, 5:33, 5:44 and 5:37-  At Vivian Sasha had to take a pit stop so I continued on my own 6:04, 5:57, 6:17, 6:26, 5:54, 5:54.  Sasha caught me about 2/3 up the double back along the highway and summarily passed me.  I went through the ten mile marker just under 59 minutes and closed the last 5k in about 18:45.  5:59, 6:01, 6:05

We then proceeded to make the 7 mile death march back to Vivian with a moose siting on the trail included.

12 with Sasha

Took a day off.

Shaggy Mountain

5:00 am - 10 miles from Matts - Thankgiving Pointe

20 slow miles around Herriman.  10 or so with Rachel.

5:00 am - Lehi parkway - 4 miles tempo 5:50, 5:58, 6:12, 6:01

Ran up the Big Cottonwood half course to mile marker 7 - ran for a bit down with Sasha - 5:03 for the first mile.

5:00 am - 10 from Scotts

5:15 am - My loop

5:00 am - Lehi track - Windy!! - 4 x 1 mile w/ 800 meter rest.  5:53, 5:55, 5:54, 5:48.  Very pleased with this effort with the wind.

5:15 am - Shaggy Mountain Loop

5:00 am - 10 miles from Matts along Murdock

7:00 am - 16 total miles up and down Provo canyon from the Orem soccer fields with a crew of 13.  Hung back with Dave coming back - we went 5:58, 6:40, 6:25, 6:25, 6:23.  We eased up the last 3 miles to 7:10s.  Fantastic run and 6:20's felt rather easy.

5:00 am - 10 miles from Scotts house

5:15 am - 10 mile loop from my house

Slept in and never got out later in the day.

5:15 am - Shaggy mountain loop - Hit the last two miles fast in 5:59 and 5:57

5 am - 10 miles with Matt and Trevor Baker.  Cool and wet but otherwise nice

Craweled out of the tent at 6 am to head out for 10 or so but was chased back in by a heavy 20 degree windchill.

5:00 am - Thankgiving Point loop with Matt, Scott, Mike, Reed and Jeff.  A nice warm morning with just a bit of wind.

5:15 am - Dave and I on my 10 mile home loop.  The air was cooler but still doable with just a tech-t and shorts.  

5:30 am - I did 4 miles on my own before meeting up with Matt, Scott and Mike from Matt's house for another 6.25.  I was really a perfect weather day.

5:30 am - Ran the Shaggy Mountain loop mostly solo except for the last 2 miles that Rachel joined me on.  I was tired on the hills (I need to get more sleep).  The wind was cold out of the north wich made me glad to have my jacket.  Kudos to Rachel for clocking a relatively conversational 6:32 and 6:52 pace.

Didn't get home until 1 am (Utah football game).  Opted for sleep and took the day off.

6:00 am - A total of 18 miles with Sasha (as well as Benjamin, Jenny, Julia, George, and Jacob).

Following a 3 mile + warmup Sasha, Benjamin and I proceeded to do a 10k time trial starting just above Bridal Veil and ending at Sashas house.  Miles splits were as follows - 5:33, 5:37, 5:34, 5:33, 5:47, 6:06 and 1:13 for the remaining 0.2.  I went through the first 5k in 17:17 and the second in 18:06.  I maintained direct contact through the 5k and relatively close visual contact through mile 5.5.  Although aided (320 ft net drop) I have yet broken 37 minutes in a 10k let alone 36 minutes.  Needless to say am very pleased with my performance. 

While waiting for kids to get ready for there runs I had a glass of water, dextrose and EmergenC.  We ran another 7+ miles with the rest of the kids and finished of the session with a Sasha fast mile under 6 minutes.  

The fast mile went much better than I had expected and I was the one pushing the pace.  The quarters were as follows - 82, 83, 82 and 79 totaling a 5:26 mile and I could have continued on a bit more.  This is the first time that I have been able to put in this fast of a push (by a long way) this late into a run.  Certainly my fitness has improved, but I also believe I found my new running fuel - dextrose and EmergenC (it will be on tap for SOJO).

The weather was cold (high 20's/low 30's) with just a little bit of wind heading up the canyon, but I dressed appropiately and found it comfortable enough.

Took the day off.

5:15 am - 10 miles loop from my house with Dave.  The south wind was making it's presence, but otherwise it was warm.  My left calf was a bit sore but nothing concerning (I suspect residual from Saturday).

Noon - 7 lunch miles on the parkway.

5:15 am Shaggy mountain.

5:30 am with the Lehi crew.

12 miles with Jake, Allie, Fritz, Josh and James in the Highland area.

5 am with Scott, Matt, Chris and Mike.

5:30 am - 7 from my house.

5:30 am - 6 easy with Matt on the parkway in Lehi.

In spite of my goal going into this marathon of breaking 2:50, I am still pleased with how this one played out.  Although I had a relatively large positive split I performed better on the second half of this marathon than any prior.  I was pleased with my fueling strategy of dextrose and emergency (now I need to figure out how to get that at other marathons).  I am going to continue to try and build my endurance in hopes to take down the 2:50 monster next year at Utah Valley.  

The quick detailed info: 10 mile - 1:03:33 (6:21) / 1:07:44 (6:46) / last 10k - 43:18 (6:59) 13.1 - 1:23:38 (6:23) / 1:31:04 (6:57) 5k splits - 18:59 (6:07), 21:15 (6:51), 18:53 (6:06), 19:36 (6:19), 20:47 (6:42), 21:53 (7:04), 21:38 (6:59), 21:53 (7:04) and 9:40 for the last 1.3 miles (7:26). All these times are off of my garmin in conjunction with Google Earth - the markers on the course were a mess. A 1 min 15 second PR and a 4 min plus course PR from last year.

While waiting for my son at karate I went over to the Riverton High track and walked a mile and then ran a mile (jeans and a long sleeve shirt).  It felt nice.

5:30 am - 7 easy miles from my house with Rachel and Dave.  

5 am - 10 miles with Matt, Mike, Chris and Ty along the parkway in Lehi.  The average pace was right at 7 minute.  My legs are still a bit stiff but are feeling fine and getting better.

5:15 am - Shaggy Mountain with Rachel and George - nice and easy.

8 am - 8.5 miles with Sasha.  We did the that last two miles of the classic 3 miles course down the canyon in around 10:50 jogged about 3/4 of a mile then did another mile at about 5:48.  The legs are fealing great post marathon.

5 am - Keate 10 w/ Scott, Mike, Matt, Chris and Reed.  Whatever it was today I just felt like moving so I did.  Finished the loop in 1:07:58 (7:55, 7:22, 6:30, 7:02, 6:32, 6:21, 6:15, 6:09, 6:27, 6:27)