On the road to BOSTON!

Got up this morning and drove up to the start line of the marathon. I got there around 5:45. It was cold! probably around 38-40. Downtown St. George was 49. There was a breeze from the north. I had planned on running a few miles up there but after .40 I decided I could run at home and not be as cold. Glad I went up...will be looking for some arm warmers for the race.

Drove home on the course and visualized the race. I am so excited for the race...the body is feeling good and I feel confident that 3:30 is obtainable!

Good luck to all that are racing!

1.50 miles @ 8:16 pace

Missed Boston by 2 1/2 minutes!

PR of 3:38:31

Basically I was killing the Boston time untill I had an issue with cramping that started a bit at mile 15 but was able to run through it without any issues until mile 20. I had to start mixing in the walk to get through it. Mile 22 was a total walk and I gave up.... 1/3rd through mile 23 I was able to start jogging. The final 3.20 miles I was back at it running 7's. Finished strong but the couple miles of cramping took all the time I had banked.

After 19 miles I was on pace for a 3:25 and looking forward to the last part of the course. I lost 13 minutes in the next 4 miles. That was too much to make up......

SPLITS:

8:02/ 7:56/ 7:33/ 7:24/ 7:25/ 7:18/ 7:04/ 8:15/ 8:06/ 7:56/ 8:14/ 8:17/ 7:40/ 7:59/ 7:20/ 7:13/ 7:58/ 8:19/ 8:28/ 9:57/ 9:04/ 15:43/ 9:47/ 7:54/ 7:50/ 8:01/ 6:54(1:39)

Legs are trashed! I was hoping that I would be able to run the Huntsman Senior Games 10k monday morning. I did say run and not race. I got up this morning and walked/jogged and ran a bit to the Dixie Center to get my registration packet for the games. I gradually felt better and had hopes I could do the run. As the day went on my body kept getting sorer. I tries many thing and went on several 1 mile walks to try and stretch the legs out. The quads and the lower calves just are telling me 'NO GO'.

I will see what the morning brings but it doesn't look good. I was only hoping to be able to run maybe an 8:00 pace, not go all out for the 10k. Decision time......go and walk/ jog the run or just bail on the whole thing and hope for feeling better by Thursday for a half.

Well I got up this morning and said no way this body is going to run. Went to the Games to cheer people at the finish. Got sucked in to at least walking the race. PR'd for a 10K at 46:43. I just went out slow and decided to just stay steady to keep the legs warm and when pain comes go to the walk. I did not stop and just kept a steady 7:30 pace for the entire run.

I am very happy with the time given the circumstances of being absolutely trashed from the marathon. The games are a lot of fun. Not so serious and that made it all worth it.

Biked 15 miles this afternoon, checking out the half marathon course for Thursday. (5.0) This evening ran 3.80 miles around Bloomington Loop at 7:59 pace....feeling pretty good. 8:35/ 8:12/ 7:36/ 7:23

The legs were feeling somewhat rested....hahahaha I ran the Huntsman Senior Games half this morning. Went out too fast but it felt okay. Ended up getting in a groove and tried to keep the effort minimal and consistent. My goal was to run an 8:00 pace for the race and just enjoy it. I also wanted to run the complete distance without stopping for walk breaks along the way. I only stopped to get water at the aid stations and kept it minimal. Felt good until the last 2 miles. The left leg was getting tired and all I could remember was cramping in the marathon. I basically used the right leg to push and the left was just following.

I ended up with a 7:35 average pace! Bronze medal in my age group 50-54.

Time to heal up...................................

SPLITS: 6:52/ 7:09/ 7:24/ 7:31/ 7:35/ 7:45/ 7:53/ 7:58/ 8:08/ 7:53/ 8:07/ 7:57/ 7:43

I went over 1800 miles running for the year today. To me this is unbelievable! I will easily go over 2000 miles for the year. That is by far more miles running in one year than I have have run my whole life.

19.25 mile bike ride. Body feels great!

Easy long run this morning. Went out from home and ran up to Sunset by way of Valley View Drive, then down Bluff to Dixie center and then home. Valley View was the killer for me this morning...all up hill but did it without stopping then continue to the Dixie Center...strong slow run without breaks. I did take it very easy from The DC to home...getting tired without any breakfast. (8:51 pace)

An easy run to the Dixie Center and back. I ran this one progressively faster each mile.

8:52/ 8:26/ 8:08/ 8:01/ 7:38 (8:13 average) Not as fast as the effort the last few miles.....thought I was running faster until I looked at the Garmin. I guess it is okay to be a bit tired after the last 2 weeks.

Ran with Steve, Clyde, Logan, Bill & James this morning. We ran the West Rim trail into Zion's Park. WOW! What a beautiful morning and beautiful run. Took a tumble just above Angel's Landing and buggered up my elbow...no blood just hurts like heck!

Body feels great after the run, arm not so good, but it is good to be alive!

10 1/2 mile bike ride. Hips are sore from the run yesterday.

Dixie Center and Back. 8:09 pace

First run since Friday. Hips still sore, Quads sore but seemed to get better with the run. Legs still a bit heavy but all in all they feel alright. Need to do some speed work this week to be ready for the Save A Sister 5K. This will be a good test to see how I have improved over the past year. Save A Sister was my first 5K race. I worked very hard last year to be ready and that was my PR run until Swiss Days. I would like to go under 20:30  for this race. We share see! That will be a BIG stretch for me.

Went over and ran the Save A Sister 5k course. It was hard to get the legs going very fast, then on the way back I was running directly into a head wind. Oh well, it was good to go run that distance, hoping the legs can figure out how to run fast on Saturday...lol (7:32 pace). I need to bring that down to 6:35 to meet my ambitious goal of 20:30. I am going to be running short runs all week to prepare. Then it is back to longer runs to get ready for the Snow Canyon Half two weeks later.

Evening run in the dark. Bloomington Drive. Trying out the new Saucony Type A2 shoes.....I liked the light weight. Ran 3.10 including my warmup in 22:55 (7:25 pace) I liked that alot. Should be able to knock off 2 minutes with a race environment...

Didn't get out yesterday. Rode the bike over to the DC and then ran the 5k course for Save A Sister. 2nd time running in my Saucony A2's. They are so light! My wide feet barely fit in them so nothing but short runs in these. I went out what I thought was slow..thinking 8:30 and I was going 7:00. I just kept it steady the rest of the way just wanting to get a good run in. I was .10 short because they didn't have it marked yet. did the 3 miles in 21:00 (7:00 pace) I would need a 6:35 to meet my ultimate goal of 20:30. I f I am feeling good in the morning I am going to go all out and try to make that goal. Today I really didn't feel very good......just average. Beautiful day!

Decided to compare wednesday's run with todays. As far as I can remember I used the same effort both times. Wednesday I did have some head wind for the last 1/2 mile but other than that pretty equal efforts.

Wednesday: 7:57/ 7:12/ 7:05 (7:25 pace)

Today: 7:06/ 6:57/ 7:00 (7:00 pace) Today was 1:15 faster.... the difference was the shoes.

A great morning in Dixie! Ran the Save A Sister 5K. Hoping to do better than last year. I did! Set a PR in the 5k @ 20:25 (6:34 pace) I went out probably too fast but there was very little effort so I kept it up for as long as I could. After 1/2 mile I was passed by 2 guys. I slowed down a bit but not much, eventually was passed by a few more but was mainly focused on age group. Won the 50-54 age group.

My ultimate goal for this morning was 20:30-

6:25/ 6:50/ 6:45/ 5:49 last .10 overall a pretty consistent race.

Went out for a short run around the block  1.10 miles 8:04 pace

Got out late this morning, wanted to make sure I got this run in before the winds picks up....perfect timing for me, 10:45 all was great out. Ran to the Dixie Center then over to Flying J and then home. Kept a steady run going without stopping other than at the DC to get a drink.

8:13/ 7:59/ 7:48/ 8:20/ 7:52/ 7:40 (7:59 average) I was trying to run each mile faster on the run. Mile 4 is uphill from the river and to Flying J. I did close stronger so overall a good run for me.

I need to get some longer runs in now to be ready for Snow Canyon in 1 1/2 weeks.

Waited til it got to 40 before I went out this morning. Went out for 11.25 miles with a 8:30 pace.

Started at home and went to the Bloomington market then over past Deseret Hills High then River Road to Riverside Drive then on the bike path to home. Good run.

I just looked at my splits and it blew me away how consistent they were:

8:35/ 8:31/ 8:39/ 8:37/ 8/36/ 8:16/ 8:26/ 8:15/ 8:35/ 8:41/ 7:53

Waited till 9:15 to run to get the sun warming things up. Ran out to the Dixie Center then followed the painters course then broke off at Riverside and got on the trail back to the DC then home.

8:33/ 7:38 trying to catch some runners that were .4 miles away/ 7:28 caught them after 1 3/4 miles/ 8:29/ 8;14/ 8:00/ 7:46/ 7:59/ 7:43/ 7:16 I really wanted to close a semi long run strong. The body feels pretty good right now. My runs are becoming more runs than run walks. For the last month I have not taken any walk breaks on any run. I may stop to get a drink when there is one available but no breaks out on the actual run. To me that is major! Hoping to get the body ready for Snow Canyon Half next Saturday. I want to really enjoy it but hitting 1:35 would be AWESOME!!!!