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Painter's 1/2 Marathon

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Spanish Fork,UT,USA

Member Since:

Jan 15, 2007



Goal Type:

Age Division Winner

Running Accomplishments:

Lifetime PRs:

Marathon: 3:07:59 2013 Big Cottonwood Marathon 

1/2 Marathon: 1:24:30 2008 St. George Painters

10K: 38:39 2008 SLCTC

5K: 18:44 2009 Nestle Art City Days 

55-59 AD PRs:

1/2 Marathon:???




Short-Term Running Goals:

2023 plans: 

  • Work on core strength
  • Lose 5 lbs
  • Overcome lingering injuries
  • Have fun!


Long-Term Running Goals:

Consistently place in the top 5 of my age division as long as my body will allow it.

Beat Terry Bean at any distance at least one time before I depart this earth.

Take care of mind and body so I can be in it for the long haul. Don't do STUPID THINGS!

Run until I'm 99 with Kim by my side and remember that EVERY RUN IS A GREAT RUN!

Peace of mind by striving to live like this



I've been married to the lovely Kimberly for 36 years. We have 5 great kids and 5 great grandkids.

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Miles:This week: 0.00 Month: 7.00 Year: 1254.65
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel-Nimbus23 #3 Lifetime Miles: 708.70
Asics Gel-Nimbus23 #4 Lifetime Miles: 348.25
Asics Gel-Nimbus23 #5 Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Slept in this morning. Was nice to lay in bed and not be rushed to get the run done in the early morning single digit cold temps! Instead we waited until around noon when Kim and I got in 5 miles to start out the new year. Afterward I added on a couple more. With the sun shining brightly and no wind it wasn't too bad at all. A nice way to start out the new year I think. Feeling a little sore from the hard tempo run yesterday but not too bad.

Ended up with close to 2500 running miles for 2007 which is probably about twice as much I've ever done before. If I stick with the schedule I've been on perhaps I'll be looking at topping 3000 miles for 2008. Looking forward to a great year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran at work. First went 5 miles solo EagleView route then 5.2 miles LakeView route with Paul and Nate. Was sure nice having those guys around and getting past the injuries so they can get out on these noon-time runs at work. I'm sure they'll be in top shape in no time. Also Darin said he would like to join me on the tempo runs I usually do on Tues and Thursday or Friday. It will be interesting to see how I stack up nowadays against Darin who has always been alot faster than me. Hopefully with my training hard over winter and him taking it easy we might be at a closer level than in days past. Maybe the "King" will join us some time as well.

Kind of funny that Paul was talking about achilles tendon pain and then strangely after the run I noticed some pain in my right achilles tendon. Paul did you transfer your injury to me? Hopefullly it's nothing to worry about, I'll do the R-I-C-E treatment and hope for the best. Good news is the low hamstring tendonitis that was bugging me in December on my left side seems to be about recovered. Sure would be nice if all these aches and pains would just go away. This winter/cold running is tough on us old guys. 

Ave pace: 8:25 


From Kim on Wed, Jan 02, 2008 at 21:38:45

Tom, You can't call yourself an old man anymore....when you do that it makes me an old woman and I'm not ready for that!

Glad some of the Novell guys were able to join you today, I know you enjoy your runs with them.

From Brent on Wed, Jan 02, 2008 at 22:49:41

Hey, grey beard, old guy. Thanks for the "Rock". For a few moments I was Jack Black and the lead singer for ACDC. I agree on the cold and old, be careful, Sylvie tweeked a hammy on saturday running in the cold. Some days, just tough to get properly warmed up.

Hey, you and Kim come on out and do the SLC Track Club 10K if you can fit it into your schedule. It is a low key race, runners are nice, good course.

B of BS Rocks out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Finally broke down and bagged the outside colder run for a dull treadmill warmer easy run. I guess it wasn't so bad to do the 'mill but I don't plan on making it a regular occurrence. Afterward did my usual cross-train circuit/weights workout.

My right achilles is still a bit tight but didn't bother me on the easy run. The real test will be tomorrow when I do some quicker miles at marathon pace. I'll play it by ear and hopefully not do anything stupid. I seem to be great at giving sound advice to other runners relating to injury treatment but when it comes to dealing with my own running aches/pains I sometimes turn into a bonehead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Finally! A shorts and t-shirt weather day! Even with the gusty winds, with the 40+ degree temps and the sunshine that was out for much of the time, it made for a great opportunity for an aggressive long run. Did a 15 miler on Kuhni road with 11 miles of marathon pace in the middle. Darin was interested in joining in but got caught up in meetings so had to go it solo. 

Was pleased that with the warmer temps and nice weather euphoria that sub-7 pace felt comfortable. Except for times when I was heading straight into the wind the pace felt relatively comfortable and I think I could have held it for a few more miles. Luckily my right achilles didn't cause me any grief. Hopefully I will be able to say the same thing tomorrow.

Ave pace for the 11 miles was 6:56. Splits were 6:57, 6:57, 6:58, 6:58, 6:54, 6:58, 6:57, 6:56, 6:58, 6:56, 6:49.

From Ian on Sat, Jan 05, 2008 at 06:47:06

Good strong run Tom, impressive steady splits and a good sign that this felt relatively comfortable and you could have churned out more. You're visibly improving.

From Brent on Sat, Jan 05, 2008 at 13:39:36

Tom, impressive, not even race conditions! Your right, just tired legs, took a mental break today, but still ran. Keep up the great work.

B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well with the nasty weather we had this morning that made it pretty much impossible to run without getting very wet and cold, Kim and I decided to cheat and wait until this evening and make it a "date night" at the gym at my work. This was the first time for Kim not running outside all winter and maybe the 2nd or 3rd time for me but for today it was definitely the right choice. We watched the movie "That Thing You Do" which just happened to be just the right length for the workout we had planned. I think it was just what we needed to help deal with the "January blues" that have been trying to sneak up on us.

Ave pace was around 8:25. Achilles is doing better. I think with a day of rest and a couple more days of easy running it will be fine.

From Terry on Mon, Jan 07, 2008 at 10:07:41

I'm a little nerveous that your faster than me now days. Let me know if you are going to do any of the strider series especially the 1/2 marathon. Maybe I'll bum a ride with you.

From Tom on Mon, Jan 07, 2008 at 10:13:57

Terry I think Kim and I are doing the Striders 1/2, although we haven't thought much about it yet with Painters coming up. Not sure if we'll stay overnight or just drive up early in the morning. If we drive up the morning of we'd be happy to give you a lift. It will be interesting to see how we both do in that one.

Not sure about the other Strider races. I am thinking about doing the SLC Track Club 10K on Feb. 9 if you're interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Did a little bit of everything today. Even though my right achilles is feeling much better I wanted to still take it easy for another day so I did some cross-training (bike/weights), then got 3 miles on the treadmill. I was dumb and had forgotten my long/warm tights but Kim was kind enough to bring them in for me around noon. Better yet she hadn't got her run in yet so we went out together and got in a great out-and-back 5-miler, mostly on Kuhni Road. I say "mostly" because the first and last 1/2 mile of the run we were on snow-covered sidewalks and would have been better off with snowshoes or skis! But Kim was really in the zone today and ran most every mile I think in the 9:30-10:00 range and still was doing pretty well with the conversation. I think this was her fastest 5-miler yet so I'm excited to see what  she can do at Painters!


From Clay on Mon, Jan 07, 2008 at 22:25:02

Great job today Tom & Kim are so committed and dedicated, you guys keep me going!!!

From JohnA on Tue, Jan 08, 2008 at 10:31:45

I see you have a new picture on the blog. It reminds me of the Civil War soldiers who put their name on the back of their uniform before battle. I hope you don't plan on running so hard you pass out and need that for identification.

Yah Kim!!

From Tom on Tue, Jan 08, 2008 at 10:56:21

John the picture is from the morning getting ready for the Boston Marathon. Kim helped decorate me up a shirt so I could feel like a superstar for a day with all the BM spectators/fans cheering me by name throughout the race. It was pretty awesome actually! If you ever run Boston I highly recommended it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Did what has recently become the weekly 1/2 marathon pace tempo run at noon on Kuhni Road. Backed off the distance a bit this week and did 6 miles. Didn't have to do the whole thing alone this time as Darin C joined me for about 4 of the 6 miles.

This run felt harder than it should have for some reason. I was able to hit the pace I wanted but it felt as hard or even harder than last weeks 8-miler. Oh well I guess that's just how it goes some days.

On the bright side my right achilles didn't bother at any point of the run and afterward as I went to ice it I realized after a minute I was actually icing the wrong leg! So I guess if the pain is decreased to the point I can't remember which achilles has the problem it must be just about recovered. This makes me happy.

Ave pace 6:40. Splits were 6:39, 6:43, 6:36, 6:40, 6:42, 6:38.

From Kim on Tue, Jan 08, 2008 at 16:46:20

OK, Tommy, that is a little silly if you are icing the wrong leg! I'm so glad it is feeling better! Glad Darin could join you today! He was probably happy you encouraged him to get off the treadmill and hit the road! Someday I'm going to ride a bike with you and watch you running at that pace! You are doing dang good! Keep it up!

From Cal on Tue, Jan 08, 2008 at 17:26:53

Nice running today. Does that pace come pretty easily for you now?

From Tom on Wed, Jan 09, 2008 at 07:51:55

Cal I don't know that I'd say the pace comes easily, but certainly it's easier than it used to be. And there are sometimes when it does feel pretty easy and natural for a while. Today was harder than it should have been but hopefully come race time it'll be easy enough I can hold it for 13.1 miles :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Dull 8 miles on the treadmill. Darn winter storms keep making things difficult. At least I had my good buddies Paul and Nate on either side of me at the gym at work. Thing is for whatever reason when running by someone on the treadmill it just doesn't generate the conversation like running on the roads so we didn't do much chatting. Guess part of it was that there was a movie going. I'd seen bits and pieces of the movie they were showing about a dozen times over the last couple of years at the gym so it wasn't helping the boredom factor at all. I can't remember the name of it but it's a Western with Owen Wilson and Jackie Chan. Blah.

From Brent on Wed, Jan 09, 2008 at 19:18:19

Hey, treadmills are boring, the only good thing, they help make you mentally tough. Thanks for the comments. I hope we both have a very good year.

Owen Wilson is a goof ball, not my favorite movie.

Stay Cool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Did the first AM run I've done for quite a while. Although it was plenty cold, lucky for me the SF winds were being kind and since I was dressed for anything I was relatively comfortable. Kim had considered going with me but with having done a fairly grueling 11-miler yesterday and then not sleeping well at all last night it was wise for her to try to get a little extra rest prior to the busyThursday work schedule. Didn't see a single other runner which is pretty rare for SF.

I broke in some new mid-distance racing flats (Adidas adizero RC) for the first time today. They felt great I'm excited to try them out down at Painters.

Late AM did a bit of treadmill and crosstraining worth 3.5 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Noon long run mostly on Kuhni road including 7 mile tempo in the middle at marathon pace (around 7s). Originally thought of doing 8 miles at MP but I couldn't seem to get in the groove today. Also the wind picked up on the way back making the last couple fast miles kind of miserable.  Ended up freezing my fanny off my the end of the run. The ll-miler I did last week at around the same pace felt much nicer than the 7-miler today. Oh well I guess you take the bad with good.

Ave pace 6:57 for the MP miles.

From JohnA on Fri, Jan 11, 2008 at 18:26:51

What is your run on Saturday?

From Tom on Fri, Jan 11, 2008 at 18:37:26

John I'm not 100% sure but I think we'll be joining the regular SF running gang in the morning at 6am at the Stake Center (same one where you met that one Monday for speed work). With my faster tempo run today I'll be taking it pretty easy, probably in the 8-10 min/mi. range. Speaking of "8-10" that's also probably the distance in miles I'm planning on doing as well.

I'll follow up later tonight if the plans change. It might be that I do a short run in the morning then another run in the afternoon with Kim, OR just do an afternoon run with Kim.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Morning run in the fog with the SF running crew. At least the wind wasn't blowing and temps weren't too bad for January. This is was Kim's first time out running with this group and she was nervous about being able to keep up since most everyone runs a little faster pace than she usually does. However I thought she did great and kept up very well with the group including Kay, Carolyn, Kelly, Steve and Neldon. Since my legs were kind of hammered from the faster long run yesterday I held back and ran with this group for a little over halfway when Kim went back up heartbreak hill to head home. I then ran with Hal Amos and John Allan (JohnA on the blog) the rest of the way. We could never quite catch up to the other fellow speedster bloggers that were there today including Josse, Amber and Ali. 

From Brent on Sat, Jan 12, 2008 at 16:27:36

Tom, good run, hey, bring Kim with you to run the 10K with Syvlie. We can do lunch after.

Keep up the hard work. Also, big commando poinsts and brownie points supporting the other half, 25 commando points.

Stay Cool, B of BS Rools out

From Clay on Sat, Jan 12, 2008 at 17:36:51

Great job today Tom. Did you guys happen to see the Elk this morning? They were out again and there is a couple of big bulls

in the herd. I took a break and watched them for a few minutes, it was cool...

From Tom on Sat, Jan 12, 2008 at 17:45:39

Clay I didn't see the elk, forgot to look for them. Plus I only ran a little bit past GU corner this morning before turning around so I didn't really make it to the prime viewing location. Darn maybe next time I'll remember. Good job on your run.

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Noon run with Paul, Nate and Will. We did the 6.2 mile version of the LakeView course which was mostly good except for the 1/2 mile at the beginning and end where we had to tromp thru a few inches or powdery snow. I was just saying a silent prayer the whole time along the lines of "please no injuries...please no injuries...". At the moment it appears the prayers were answered as I seemed to survive the run with no obvious new aches and pains. It was nice to run in the sun with good company. We even kept up a pretty good pace for an easy run, around 7:50 average. I think it would have been around 7:40-7:45 without the mile in the powder.

Really starting to look forward to Painters. Looks like the weather will be great. Time to think of time goals I suppose. Currently I'm thinking Gold = sub-1:25, Silver = sub-1:28, Bronze = sub-1:30. The gold goal might be a bit in dream land but what the heck, we all gotta dream sometimes, right?



From Kim on Mon, Jan 14, 2008 at 15:55:35

way to go "Tom from Utah"! That "Gold" goal of yours keeps moving up, (or should I say, down?). I can't wait to see what you end up with!

From Terry on Mon, Jan 14, 2008 at 18:29:40

I'm having a hard time predicting your time. You've gotten so much faster over the last year. If you get a PR on a flat course then you accomplished a lot. Good Luck!

From JohnA on Mon, Jan 14, 2008 at 19:04:39

You are due for a great race. Don't get too nervous, but what you and Kim have been doing in the last 6 months is impressive. It is finally time to have that training translate to two PR's.

From brent on Mon, Jan 14, 2008 at 19:22:36

Tom, blister the course, no fear, just crank it up. No doubt, without Gwen, you will run great. I think you may be closer to the gold if the weather is in the 60s. It seems running in shorts can make a big difference, also, you may have some runners to pace with.

Stay Cool, B of BS Rools out

From Tom on Mon, Jan 14, 2008 at 20:07:55

Thanks for the encouragement everyone. Hey Brent who the heck is Gwen?

From Brent on Mon, Jan 14, 2008 at 21:06:57

Tom, Tom, I guess that I not an old geezer after all. Gwen will remain a mystery until one of the bloggers reveals the pun.

Glad to spark some doubt, no doubt.

Stay Cool, B of BS Rools out

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Late AM run on the treadmill. Threw in 5-6 striders just to break up the monotony.  Man I'll be happy to get January out of the way. Looks like the next 2 days are going to be pretty bitter cold around these parts. But from the latest report it does look like things will be pretty nice down in St. George.  Those sunny 50's are looking pretty toasty right about now.

From Brent on Tue, Jan 15, 2008 at 13:19:37

Tom, the jig is up. Look at Bethany's blog, she has the answer. Funny thing, I have used the Gwen thing a dozen times and you were the first to ask. Either everyone else got it or not.

I am with you on the weather. I wish we were goint to St. George. Have fun and a great race.

Stay Cool, B of BS Rools out

From Tom on Tue, Jan 15, 2008 at 13:35:56

Brent that's funny, I think I'm just really dense sometimes (Kim can back me up on that I'm sure). What proves the point is that in my curiosity I did a google search on "GWEN running doubt" and all I got were a bunch of links to Gwen Stefani stuff!!! Gee maybe that should have given me a clue perhaps? I'm not all that up on today's pop music but I actually did know that Gwen Stefani was the No Doubt chick.

Dang now I've got that annoying song of hers in my head now... the one with all the "Woo hoo....Yee hooo..." in it. Maybe I'll be thinking about that all week and during the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Did a final tune-up/mini-tempo run today. Thought it was going to be ugly cold but it was actually quite pleasant I thought. The sun was shining brightly and there was no wind. The weather report says 18 degrees but it felt a lot warmer than that to me. Thought I better give the new Adidas racers another go before the race and get a couple of miles at something close to goal race pace. The shoes felt good I think I like them better than my other flats.  Did 2 miles in the middle of the run at 6:40 and 6:36 pace. Felt fairly easy like it should if this is indeed my 1/2 marathon pace.

During the 1st warmup mile I felt some real weird pains that I've never noticed before and started stressing a tad. Luckily they went away after a bit, I think I'll just chalk it up to one of those weird things that happen during final taper before a big race. It's been so long since I've done a full-blown taper like I'm doing this week I'm not sure how I'll react as we approach the weekend. Hopefully I don't go bonkers with the running withdrawl and pre-race nerves. I think my body really does need a bit of a break with some lower mile weeks. I plan on keeping next week pretty easy also.

From Michelle on Wed, Jan 16, 2008 at 15:57:20

Thanks Tom, it's nice to know that you experienced runners undertand the wierdness this creates and so with that I'm done worrying about it and we'll know soon enough how it all turns out!!! :)

From josse on Wed, Jan 16, 2008 at 16:06:38

Good luck on the half on saturday, I'm sure you are going to rock.

From Clay on Wed, Jan 16, 2008 at 17:43:45

You will do great Tom. Just remember the fitness is there and you have put in the hard work, the race is the reward, kick some butt!!!

From Kim on Wed, Jan 16, 2008 at 18:17:45

That's exactly right, Tom! You are going to ROCK and KICK BUTT! I just wish I could be there at the finish line to watch you come in! Unfortunately I will still have at least 30 minutes of running time left. Oh well, at least I get to have you at the finish line for me!

From Brent on Wed, Jan 16, 2008 at 19:19:16

Tom, no doubt, where is Gwen?, you will do great. You have done the hard work, this is icing on the cake.

I know what you mean with tapers, weird little pains, feel like your gaining weight, can't sleep right, yada yada yada. It's funny, you soon forget all that race day.

Stay Cool, B of BS Rools out

From Ian on Thu, Jan 17, 2008 at 13:56:41

Tom, tapers are a miserable time, I usually get imaginary cold symptoms. You've put some solid training in for this one, you'll have a good race. Thanks for the Kuhni Road explanation, with my nose I would have been unconscious if I'd have ran along there. Now if you can just tell me why it's called Painters!

From Tom on Thu, Jan 17, 2008 at 15:09:04

Thank's for the encouragement everyone.

Ian that's funny you mention the imaginary cold symptoms, that's exactly what I've been feeling the last few days.

It's called Painters after a car dealership of the same name who I suppose is a major sponsor of the race.

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Noon easy 3 mile run outside. Doesn't hardly seem worth the effort to get all bundled up just to go 3 miles but I didn't want to do the treadmill and they were all in use anyway. I would complain about the cold but I out of respect for those runners like Brent who had to go this morning when it was REALLY cold and dark I'll refrain from any griping. Legs feeling good & ready to race.

From Clay on Fri, Jan 18, 2008 at 10:39:39

Good luck Saturday Tom, I think you will do great... You and Kim are both ready, I will be looking for a full report on Saturday, PR baby!!!

Race: Painter's 1/2 Marathon (13 Miles) 01:23:19, Place overall: 20, Place in age division: 1
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Wow I guess that Sasha science stuff really works! I didn't think there was much of any chance of me getting close to the 1:25 time Sasha had predicted for me, but with a number of factors coming together today in a positive way (weather, lower elevation, taper, racing flats, race day "magic", etc.), I was able to finally have the blowout PR race I've been waiting for and even exceed Sasha's expectations! Although I must qualify my time by admitting that the race was a little short distance-wise by somewhere from .1 to .2 miles. I measured 12.99 on my Garmin but it seemed most people I talked to were measuring close to 12.9. So I suppose you add in another minute or so and my time is a bit closer to Sasha's prediction.

The weird thing is that I think I ran the first 1/2 of the race too slow. I was in a nearly euphoric state the whole race and never really got tired. I finally decided to race the last 3 miles like a 5K and ended up with close to my best 5K time ever but even then I wasn't really breathing too heavily, I just couldn't get my legs to go any faster than about 6:10 pace. Looks like I need to do more tempo runs at that pace.

I can't really remember a whole lot of details of every mile for this race. I just kind of felt "in the zone" the whole time and I remember passing about 20 guys over the course of the race. It was great to be able to give Kim a high five during the portion of the race when it backtracks and if the timing is just right you get to see some of the mid-pack and back-pack runners. Kim had a blowout PR also and will be posting her race report shortly (she's in the shower cleaning up at the moment). I was able to backtrack and run in with Kim the last 1/2 mile or so. Sasha had beat me to her though and was putting her through the Sasha end-of-race torture treatment. I whispered to her at the time that it was OK to be cursing/hating Sasha at that moment and she could forgive him later :)

Splits as follows (based off the Garmin, not off the whacked out mile markers):

1 - 6:35

2 - 6:37

3 - 6:25

4 - 6:30

5 - 6:35

6 - 6:06 (not sure what got into me on this mile)

7 - 6:31

8 - 6:25

9 - 6:28

10 - 6:15

11 - 6:23

12 - 6:14

13 - 6:10

Ave pace: 6:25

Special thanks to Kim and everyone else on the blog for all the help and encouragement over that last year. If anyone would have told me a year ago or even 6 months ago that at this time my 1/2 marathon pace was what my 5K pace used to be only months ago I would have thought they were bonkers! Special thanks to Sasha. I think maybe it's about time to make another donation to the blog!

One other note....the FRB was certainly well represented in this race. Out of the top 10 or 20 places I know a large percentage of them were bloggers. Kudos to all the great runners on the blog, you are all incredibly inspiring.






From Clay on Sat, Jan 19, 2008 at 15:01:24

Great job Tom... I knew you were going to kick some butt today, I just had a feeling!!!

Congrats man, you deserve it big time!!!

From Dustin on Sat, Jan 19, 2008 at 15:24:52

Congrats on the huge PR! Keep it up.

From Brent on Sat, Jan 19, 2008 at 15:44:52

Tom, 100 commando points well earned. I am very happy for you, awesome, awesome, awesome. Your race splits are amazing. I guess that I will be carrying your gym bag at the next race.

By the way, what did you get for 1st in your division?

Stay Fast, B of BS Rools out

From Kerry on Sat, Jan 19, 2008 at 15:59:16

Wow, Tom! You just blow me away. Your training has paid off in a big way and gives some of the rest of us an incentive to get our butts in gear. Congratulations!

From Christi on Sat, Jan 19, 2008 at 16:15:46

Congrats!!! Great race and PR!!! Wish I had a chance to say hello to you & Kim- next time!

From Mik'L on Sat, Jan 19, 2008 at 16:25:54

Wow...I didn't realize you crushed your old PR! Great time and great race. Fun to see you and Kim. Hopefully next time you can make it to the party where things aren't quite as crazy!

From Lybi on Sat, Jan 19, 2008 at 17:08:33

Wow wow wow!!! Faster than ever Tom--by what--5 min.? Sounds like you were in major runner's high the whole race. How did you DO that? Congratulations on the break through. Things are looking really good for you this year. Looking at getting that 2:50 this year, eh?

PS Tell Kim to post asap. We're dying here!

From Cody on Sat, Jan 19, 2008 at 17:49:10

Wow! Nice PR Tom! That must feel great! I am impressed

From Paul Petersen on Sat, Jan 19, 2008 at 18:25:09

Great job!

From Dave Holt on Sat, Jan 19, 2008 at 18:54:31

I don't think you ran the 1st to slow when you ended up setting a huge PR. Great job.

From Cal on Sat, Jan 19, 2008 at 20:40:37

Nice breakthru Tom! Big Congrats on a fine race!

From JohnA on Sat, Jan 19, 2008 at 21:57:37

Tom, That is absolutely outstanding. We all knew you were duo for a breakout race. I can't believe the splits you were cranking out.

There is an old saying in track and field, "sprinters are born and distance runners are made". Today, your standing as a distance runner just created a significant mark. You are one of the biggies.


From Kim on Sat, Jan 19, 2008 at 23:16:25

Tom, I am so proud of you! I knew you had this great race in you! (Note to everyone else...when Tom realized I would be running alone he was willing to give up his race to run with me. Even right before the race he was still willing to run my race instead of his.)

It was great to have the high five and the help and encouragement at the end! Congratulations, my awesome running husband! Love ya! :D

From Michelle on Sat, Jan 19, 2008 at 23:39:47

Sounds like the stars lined up just right for both of you today, way to hit a new PR! Can't wait to see what the rest of the year has in store for you, sounds like this is only the beginning for both of you!!

From Mike Warren on Sun, Jan 20, 2008 at 00:09:56

Wow, what a great race you had! congrats on the new PR. Your splits are Awesome, you really managed your race very well.

From Paul T on Sun, Jan 20, 2008 at 01:28:28

Well you finally beat me in a race...and in impressive fashion! Of course, it was no surprise. I'm a believer in the law of the harvest, that we reap what we sow, and you earned this, every euphoric step. Congratulations!

From Ian on Sun, Jan 20, 2008 at 03:15:20

Congratulations on a huge PR and 1st in age cat. You got your gold by a long mark. Well done!

From MichelleL on Sun, Jan 20, 2008 at 12:41:44

What an incredible race and time! That's awesome that you felt great the whole time. This year is going to be awesome for you!

From Ruthie on Sun, Jan 20, 2008 at 16:14:22

Great race, you were looking so strong when you came zooming by me and it sounds like it stayed that way! It was fun to meet you and way to run such an amazing PR!

From josse on Sun, Jan 20, 2008 at 20:56:57

It was great to see you kick some butt on saturday. You are going to do great this year, keep up the hard work.

From James on Sun, Jan 20, 2008 at 21:02:13

Great run! You are looking good for a great year of running.

From MarcieJ on Sun, Jan 20, 2008 at 22:14:01

What an incredible run for you! You did so awesome. It was nice to meet you for a split second as you zoomed by. Good luck this year although you dont need it, you are going to have some great races!

From Christi on Mon, Jan 21, 2008 at 00:27:19

You guys are cracking me up w/ the pics! Love it!

From Terry on Mon, Jan 21, 2008 at 11:40:35


I was hoping you'd have a great race. Way to crush the last few miles.

From Tom on Mon, Jan 21, 2008 at 18:14:54

Thanks for the nice comments everyone, it was nice to meet you all and see such great performances.

Brent - for 1st place in my age division I got the big blue diamond thingy that you see me presenting to Kim in my lastest blog picture. Logan says his glows in the dark but I haven't had any such luck with mine.

Lybi - the non-stop running high thing was pretty weird, I don't if I've ever quite had it like that before for an entire race. Kind of like the running was on auto-pilot, someone else flying the plane, while I just happened to be along for the euphoric ride. Next time it happens hopefully I'll be smart enough to take full advantage and push the pace earlier in the race.

Terry - wish you could have been there. I look forward to seeing how long I can hang with you in a mid/long distance race. I think you'll find pretty soon the high mileage you've been putting in will finally start to kick in. I better race with you before that happens or I won't have a prayer.

From jtshad on Tue, Jan 22, 2008 at 09:53:18

Congratualtions on the well run race and great PR! You ran smart, even if you think you went out too slow. More good things to come in 2008.

From laura on Tue, Jan 22, 2008 at 22:47:32

Great race, Tom!!! I read Kim's race report too. Your pictures are so awesome! What a great race for you, but how much more wonderful that it was a great race for both of you!!! I'm so happy and impressed for both of you!!!!

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Late morning treadmill run and crosstrain (weights/circuit-train) workout at the gym at work. Kim was able to join me today so that was a nice bonus!  I was a good boy today and stayed true to my plan this week of continuing to give my body a break and not jumping right back into 10 mile days.  Also just easy runs this week, no tempos until next week at the soonest (if I blog it I have to stick to it, right?). My body seems to really be happy about me doing the taper last week.

Very pleased to be feeling pretty good after the race. I wasn't sure how I would do with the new lightweight racing shoes pounding out 13 miles at faster than usual pace. But fortunately I seem to have survived fine. No noticeable soreness above the knee on either leg, a little soreness in the calves, ankles (mostly on right side) and shins but nothing that feels injury-ish. I may try 8 miles tomorrow.

Sure wish I could identify the secret of dialing up the runners-high/endorphine/euphoria thing that I had going for me during the race. I pretty much do about the same routine every race and sometimes things are good and sometimes not. I actually slept pretty lousy all last week and had plenty of stress from work. Hard to figure out the secrets to the highs and lows of running.

From Clay on Mon, Jan 21, 2008 at 22:13:09

Its nice to hear that you are recovering so good that is always a good sign that your fitness is right on track!!! That is a cool picture too, you guys look like Newlyweds...

Keep up the good work.

From JohnA on Tue, Jan 22, 2008 at 13:54:23

One of my most motivating times is after a race. I like the feeling of satisfaction of accomplishing something. How long do you have to recover after a 1/2?

What is your next race?

From Tom on Tue, Jan 22, 2008 at 16:00:59

John the real nice thing about 1/2 marathons as compared to a full is that recovery is quite a bit quicker. I'm usually good after a few days to a week. Some people say 2 weeks is best before doing any hard runs but I think a week is fine for most people who are in decent shape.

Next race is the SLC Track Club 10K on 2/9. I would like to take a shot at sub-39. Then after that Kim and I are planning on doing the Stider's 1/2 marathon in April. I'll probably look for another 5K or 10K in March and stick with the 1 race a month plan.

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Noon run at work. Did the hilly 7 peaks out-and-back route. Legs felt OK as far as post-race soreness but not a whole lot of zip, especially up the hills. Ave pace 8:50.

From Kim on Tue, Jan 22, 2008 at 17:30:51

Hey babe, Sorry I made you answer your cell phone on one of those uphills. I guess it's payback for when I answered a call from you at mile 10 the other day when you were finished and breathing easy! I'm not sure I'm going to get a run in today,(I forgot about the kid's Tuesday schedule. A little weekend away and I forget what goes on in real life), so don't let me get ornery tonight.

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Kim was able to join me a bit before noon for 6 miles on Kuhni road after which I did 4 more miles solo. Thanks Kim for joining me, the 6 miles were much more enjoyable than the 4. 

Legs feeling a little better every day but I still plan on resisting the urge to push it on any runs until next week.

Ave pace: 9:13

From Kim on Wed, Jan 23, 2008 at 16:21:43

Thinking of getting out myself today was not making me very excited about the whole run thing. Thanks for calling and working out a run date. It made it much easier to lace up the shoes!

From Terry on Thu, Jan 24, 2008 at 09:48:04

Nice picture. I'm assuming it's during the Painters half.

From Tom on Thu, Jan 24, 2008 at 09:59:51

Terry you are correct. Doesn't that sun look inviting? Hard not to run your best in those kind of conditions.

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AM run with Kim in the "foggy foggy dew". Kind of eerie in the dark with the fog but NO WIND and not too terribly cold so ended up being a nice morning run.

Late AM went to the gym for run and crosstrain. Tried out the spiffy new treadmills, not to shabby as far as treadmills go. More cushion than the old ones, but not planning on making a habit of it as I generally despise all treadmills, especially after the India trip last August. Did a few striders just to remind the legs about faster running. Ave pace: 8:00

Also for the 2nd time this week I watched the gym movie of the week which happened to be that great running classic "Forrest Gump".  At least this time I caught more of the 1st half of the movie where Monday it was the last half.  Looking forward to going to "Spirit of the Marathon" movie tonight with Kim and some of the running dudes from the WBR team. Also did some weights/circuit-training.   

From Mike Warren on Thu, Jan 24, 2008 at 11:14:19

Tom, thanks for the comment. Are you running Ogden? You really ran well at Painters! I think a sub 2:50 is right up your ally for STG! Good miles today, with the fog & the dark, sounds like a run straight out of Pirates of the Carribean!

From Tom on Thu, Jan 24, 2008 at 11:20:37

Mike I'm doubtful I'll run Ogden as I'm pretty sure I have a conflict that day, although it is tempting to go try for a sub-3. Of course I would be absolutely elated and amazed if I could pull a sub-2:50 at STG.

From Clay on Thu, Jan 24, 2008 at 13:38:27

Way to get out today Tom, it was foggy out there for me too. Hey I have a charlie horse in my right calf. Any suggestions on how to work it out? Is ice better or heat? Any suggestion you could give would be great...

From Ian on Thu, Jan 24, 2008 at 13:44:21

Sounds like a run in a Tim Burton movie set. Good pic, the scenery looks great.

From Tom on Thu, Jan 24, 2008 at 14:12:13

Clay I think maybe doing both ice and heat with some mild stretching (after the heat not the ice) might be the thing. You might also want to ask Josse she is pretty wise on these matters.

From Clay on Thu, Jan 24, 2008 at 14:14:44

Thanks Tom...

From Terry on Thu, Jan 24, 2008 at 14:33:10

Sasha's race predictor is putting you close to 2:50 at St. George. Not out of the question. I could pace you until my legs cramp up at about mile 18-20.

From Tom on Thu, Jan 24, 2008 at 14:39:33

Terry I've been thinking about that possibility for STG. Of course there is a whole lot of time before then so who knows what might happen before then.

I think if you put in the miles then your days of leg cramping could be over. I would love for both of us to run it this year in peak condition and get huge PRs.

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Another delightful January morning run. This time we were blessed to have the wonderful SF canyon winds to keep us company. Ran just over half the miles solo then went the rest with Kim. At least we're into the final week of this miserable month of January.

Kim and I went to the "Spirit  of the Marathon" special feature movie last night. I thought it was OK but for me for some reason it just didn't quite capture what I consider the "spirit" of the marathon to be. Kim suggested that maybe a person just has to go out and run a marathon or 2 to really capture the true spirit.

From Kim on Fri, Jan 25, 2008 at 10:43:06

Thanks for getting me out this morning!

I hope to be able to capture that true spirit of the marathon. I hope my back is going to cooperate to let me do at least one in my lifetime. Hopefully SG 2008!

From Paul T on Fri, Jan 25, 2008 at 13:40:10

I agree with my buddy Kevin who compared the movie to a good PBS documentary. I enjoyed it but I left a little disappointed.

There were various moments in the movie that resonated with the marathon spirit within me, but if I hadn't already had similar experiences I don't think they would have moved me in the same way. I think I agree with Kim that you have to do it (earn it) to feel the true marathon spirit. Those first two marathons I ran back in 1982 truly changed me and my life forever, in a very positive and powerful way.

From JohnA on Fri, Jan 25, 2008 at 17:55:58

It looks like you are having a blast running that race. I can see a smirk of satisfaction on your face.

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This weekend Kim and I had a quick little getaway Friday and Saturday up in SLC without any kiddies. We had a great time. Caught the Jazz game last night vs. Sacramento. We actually had seats that were NOT in the nosebleed section for a change.

This morning we went for a run on the Jordan River trail since it was right next to our hotel. This was the first time either of us had run on this trail so it was nice for a change of pace and the weather was quite nice as well for this time of year. Lots of sun which we've been enjoying throughout the day. We thought we might see a lot of runners but we hardly saw anyone at all. Just a couple of joggers toward the very end of our run and a couple of guys walking dogs.

Next week it's back to the full-blown training schedule.

From terry on Sun, Jan 27, 2008 at 16:49:20

Wow. I actually ran more miles than you in a week. Probably the 1st time in a long time that has happened.

From steve ashbaker on Sun, Jan 27, 2008 at 18:40:40

Tom, thanks for the comment. I hear you about the non-kids trip. We love our kids, but it is nice to get away once in a while and feel like we're adults.

From Adam RW on Sun, Jan 27, 2008 at 20:47:50

Thanks Tom. I'm glad you enjoyed your SLC trip. 5 kids at home! I'm sure the weekend was a good break. I look forward to seeing your progress. You'll be under 3:00 before you know it.

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AM solo run at work on Kuhni road. Went earlier than usual to beat the storm. Temps were mild but the wind was pretty horrendous. Legs feeling pretty good. Ave pace 8:10.

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Headed to the gym around 11:30 with intentions of doing a run including 4 miles of 10K tempo (6:15 pace) on the treadmill because I figured Kuhni road would be to icy/sloppy to try to run fast on. But on the way to the gym I noticed the sun was pretty bright and the roads looked like they were clearing up nicely so I decided to give Kuhni road a shot.

Fortunutely the roads were pretty good and the bright sun was also nice on the face. Unfortunately something was wrong with me today and after 2 miles of warmup and 1.5 miles of 6:15 pace I got some pretty severe stomach pains and nausea and I had to bag the tempo run altogether. Not sure if it was something I ate or what but at any rate it just wasn't working for me today. Ended up just running an mostly easy run toward the fast end of my easy pace range. Also did a bit of circuit/weight training.

Ave pace for entire run: 7:20.

My stupid high-hamstring tendon-butt-itis is acting up a bit lately. Hope it doesn't start giving me big troubles again. I'll stick with easy runs for the next few days.


From jtshad on Tue, Jan 29, 2008 at 19:25:49

This crappy weather seems to be getting the better of everyone one way or another. Hope the hamstring issue doesn't flare up to bad...keep it easy.

From Mike Warren on Tue, Jan 29, 2008 at 19:39:30

Tom, still a very nice run! Take it nice and easy. That 6:15 pace sounds sooooo fast, you are an animal! Do you feel the circuit weight helps? I started doing it daily about 3 weeks ago and have noticed some big differences. First, my lower back use to get sore after 10 miles, thats gone. I also feel holding my posture longer in runs is getting easier. I do my circuit, then I do an Ab workout before I run every morning.

From Brent on Tue, Jan 29, 2008 at 20:13:55

Tom, exercise ball, hamstring exercises. I have had not problems since doing these 3 times a week. http://www.onlinefit.com/getfit

Many othr web sites with these ball excercises. It has really helped me.

B of BS Rools out.

From Tom on Tue, Jan 29, 2008 at 21:29:31

Thanks for the comments and advice guys. I've dealt with the annoying hamsting issues for a couple years now ever since I did a dumb thing and ran back-to-back marathons much too close together.

I've been able to have it not bother me much through a combination of religious stretching after most every run to improve hamstring flexibility and occasionally ice treatment (I find sitting on bags of frozen peas works best)when it flares up.

Brent I'll have to take a look at the exercise ball stuff and maybe add that to the regimen if the other stuff isn't cutting it.

Mike I do find the circuit training does help, mostly in exactly the ways you mentioned, i.e. less back issues, better form and so better performance late in long races and training runs. (1/2 marathon or longer). Plus since running tends to make us pretty wimpy in the upper body it's just nice to at least have a little (in my case quite little) bit of muscle still in the shoulders/arms.

From Clay on Tue, Jan 29, 2008 at 22:40:33

Hang in there Tom with the hamstring, and those are all good tips above... Do you run in a neutral shoe Tom? I am trying to transition from a stability shoe to a neutral shoe, and I was wondering about the time frame for the transition. I am running in the neutral shoe about twice a week. Is this not a wise idea? I don't know. Just trying to pick your brain a bit.

Clyde has giving me some good advice that I could be a more efficient runner in the neutral shoe so I am slowly transitioning into it

From Kerry on Wed, Jan 30, 2008 at 11:06:16

I've been really impressed that you've been able to keep up your training with all the snow we've had this winter. It's hard to cut back when you've established that discipline, but you certainly don't want to re-aggravate any of those old injuries.

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Late AM treadmill run. Most miles were in the 7:30-7:45 pace range.

They are doing fitness evaluations at the gym this week. Gary the gym manager had told me earlier in the week it was OK for Kim to come in with me and have a couple things checked.  Kim is probably too modest to mention it on her blog but I wanted to brag her up a bit and report that her body fat measured in the low teens! Pretty impressive I think! She's also lost 5-10 pounds since stepping up the running and is looking pretty lean and mean! Also her 168 cholesterol put my 189 to shame. Sorry if I've embarrased you Kimi but I just felt like bragging on your behalf a bit today.

From Brent on Wed, Jan 30, 2008 at 15:19:31

Tom, hey, no question, Kim will set many PRs this year with the low body fat and her dedication to running.


Stay Cool, B of BS Rools out

From Terry on Thu, Jan 31, 2008 at 10:34:11

Nice stats Kim!

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AM run with Kim in the chilly but thankfully not windy morning air. Actually was a nice morning as far as January mornings go. We met up with some of the SF/Scenic gang and ran with them for a bit. I plan on doing some more at work later. Tried some of Brent's suggested hamstring ball exercises. Felt pretty uncoordinated but I do think it could be helpful for the tendon-bumitis so I might do these a few times a week. Thanks for the suggestion Brent. Actually the hamstrings were feeling pretty good today so that made me happy.

Late AM workout at the gym. Treadmill and circuit/weights workout.

Finally we made it to Jan 31. To January all I can say is goodbye and good riddance! Looking forward to a (hopefully) more sunny and slightly warmer February.

From Ian on Thu, Jan 31, 2008 at 13:59:17

It's been a long month, I hate to wish time away but I echo you - roll on February!

From Kim on Thu, Jan 31, 2008 at 18:19:33

Hey Tom,

Getting out this morning was a great way to bid farewell to a less than greatest January! It was quite enjoyable in the still, crisp morning. Stars and moon are fun SOMETIMES! (Maybe they will be fun ALL the time come hot summertime temps!)

From sarah on Thu, Jan 31, 2008 at 21:32:52

I saw we all gave January a big kick in the pants..we ran through it...you and Kim are awesome.

From JohnA on Thu, Jan 31, 2008 at 23:20:50

This month has been the longest in the history of my life. Welcome Feb!!

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Well I was hoping to do a long progression run today outside on at least somewhat dry roads, but Mother Nature as typical of this winter didn't want to cooperate so I had to settle for the treadmill. Plan was to start out nice and easy and increase tempo every couple of miles so the workout ends with miles 10-12 around 1/2 marathon pace. I was able to pretty much follow the spirit of the workout but I never feel like it quite counts as much on the treadmill vs. the roads. On the other hand the treadmill is so boring and takes more mental fortitude so perhaps it balances out in the end.

Did miles 0-2 @ 9:00 min pace, miles 2-4 @ 8:30, 4-6 @ 8:00, 6-8 @ 7:30, 8-10 @ 7:00, then finished with mile 11 @ 6:31, and mile 12 varied starting at 6:25 then speeding up every .25 finishing @ 6:00 pace. I'm very glad to have this run out of the way and hope to never have to do it on the treadmill again.

On a positive note my legs felt better today than they have since the race and I felt very loose and relaxed after the run. My hamstrings were not an issue and I was able to get a real good stretch in afterward. So anyway I'm feeling a little less apprehensive about the 10K next week, after the lousy attempt at a tempo run earlier I was bumming out but perhaps the legs will be ready to make a decent go of it for the race.

From Clay on Fri, Feb 01, 2008 at 15:06:44

Which 10k are you running? Great job on the workout, you kicked some butt on that darn dreadmill!!!

From Tom on Fri, Feb 01, 2008 at 15:09:43

Clay it's the SLC Track Club 10K on the 9th. Hope Mother Nature is kind for that one.

From Clay on Fri, Feb 01, 2008 at 15:21:18

Amen to that!

From Cal on Fri, Feb 01, 2008 at 15:35:36

I know what you're saying about the mental fortitude. If nothing else its a sign of your dedication to spend that much time on the treadmill. Nice work!

From Kim on Fri, Feb 01, 2008 at 15:39:36

Way to get-r-done today! I know you weren't looking forward to today's workout. I'm glad you got it in, then I don't feel guilty to have you run at the back of the SF pack with me tomorrow morning.

From Brent on Fri, Feb 01, 2008 at 23:36:43

Tom, Kim has been so cute, funny, positive and leading the sunshine band, keep a half step behind her the whole run, she has earned the front runner spot this week.

Stay Cool, Rock the 10K next week, B of BS Rools out

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Late AM run with Kim for 7 miles then a few more miles on my own. Since we had B-Ball games and such early we decided to sleep in a bit and get the run in later in the morning. We saw JohnA and ran with him for a bit.

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Kim and I had planned on going out early this morning but Tia was throwing up so I got in some miles solo. Weather wasn't too bad but roads were a slippery, sloppy mess in many places. Today is probably the high miles day for the week so hoping to get in another workout later at the gym and then also after work with Kim unless she goes earlier in the day. Miles all between 8 and 8:30 pace.

Late AM - Treadmill + Circuit/Weights.

PM - Got 6 miles in with Kim just after work. It took us a bit to get going on this run but ended up being a very pleasant, enjoyable run and nice way to end the day. I don't think I've done a 3-a-day since last June around WBR time. Nice to have a big chunk of the weekly mileage out of the way. I wanted to get my high mileage day out of the way early this week so I can a mini-taper toward the end of the week leading up to the 10K on Saturday. 

From Mike Warren on Mon, Feb 04, 2008 at 23:04:46

Tom, great mileage! Awesome way to start the week! What 10k time are you gunning for?

From Tom on Tue, Feb 05, 2008 at 07:31:43

Mike for the 10K I would really like to see something under 39:00. I figure I'll go out at 6:15 pace and just see what happens.

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Easy run just before noon over to 7 Peaks via the hilly route. Caught a few glimpses of the sun so that was nice for a change. Legs a little tired from the 17 mile triple-whammy runs yesterday but not too bad. Kept the pace conservative just to be on the safe side. Average pace: 8:40.

From Mike Warren on Tue, Feb 05, 2008 at 16:05:26

Tom, your miles are looking awesome this week, Good job!!

From Brent on Tue, Feb 05, 2008 at 20:16:39

Tom, thanks for the comments, my mileage will soon drop some. As I have several hard workout type winter races coming up, concerntrate more on hard speed. I missed by tempo run this week, need to never miss that run. Your improvement seems to have a direct correlation to the hard tempos you have been doing over the last few months. Mike also seems to be improving greatly with these runs. There is a lesson here for the blogger trying to improve. Sasha science could really help here in the explanation. Hope you meet your goals saturday, no goals for me, just run hard.

Stay Cool, B of BS Rools out

From Clay on Tue, Feb 05, 2008 at 21:09:51

Nice job Tom. You are really coming along, I really look up to you fast guys its what gets me up and out in the cold every morning. Keep up the good work.

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Not the greatest run for me today. Where did that Painters race day "magic" go? Wanted to do a couple miles at what I think my 10K pace should be (around 6:15) but for some reason this week and last week I just don't seem to have much gas in the tank lately. Part of the problem today was that I should have waited another hour and the roads would have been clear but as it was I was having to deal with slick spots during my 2 fast miles and I was getting real frustrated and could not seem to get in any kind of good rhythm. It was all I could do to finish the measly 2 miles and even then I ended up wimping out big on the 2nd mile. Splits were 6:14 and 6:24.

This was not exactly the confidence builder I was looking for heading in the 10K race Saturday. Hopefully with a mini-taper from now until then I can avoid a crash-and-burn dud race.  I'm wanting to give Terry at least a bit of a scare but that might have to wait for the marathon. 


From Kim on Wed, Feb 06, 2008 at 15:14:59

Hey Tom,

Sorry today's run wasn't what you wanted. But I say, have the bad things now and let the race day magic come again for Saturday! I know you've got it in you to have a great race on Saturday. Don't stress on it. I do enough stressing for our family's limit of stressing.

From Cal on Wed, Feb 06, 2008 at 15:37:59

It didn't sound like that bad of a run... I'm sure you've had much worse! (how's that for a positive spin?)

Anyway, the good thing is that you know you're capable of a great race! (based on great training & your recent 1/2M performance).

What will your mini-taper consist o?

From Clay on Wed, Feb 06, 2008 at 16:32:55


Your legs will remember. And I predict that you will PR, you have put in the training and you will not be denied... My legs were gone today too but that is the chance we take as runners, not every run is going to be your best because every day is different.


From Tom on Wed, Feb 06, 2008 at 16:33:25

Cal I think I'll go around 5-6 tomorrow and 2-3 on Friday.

From Dale on Wed, Feb 06, 2008 at 18:10:31

I routinely have a bad workout prior to a race....the 1/2 marathon I ran on Sunday was preceded by not one but two attempts to execute a Steady State run, both of which failed (one miserably, one just badly). You're legs will remember when the time comes....you've just saved your bad workouts for training, which is when they should come!

Good luck Saturday!

From Brent on Wed, Feb 06, 2008 at 19:17:28

Thanks for the comments, I think it is positive that you could crank out a couple of good miles with the road conditions. Mini-taper? easy miles with a few less on friday. Hey, I hope the road is clear on saturday, if so, gives us a chance for a good race.

Stay cool, B of BS Rools out

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Early morning run mostly with Kim. Temps not too bad but a little wind to deal with. At least the roads were clear. Legs feeling pretty good.

From Kim on Thu, Feb 07, 2008 at 18:30:54

I was so glad when I came home from work that I didn't have to go out alone and get my run in. Thank you so much for being a morning guy that can help me get out at that time sometimes.

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Decided  to mini-taper for the 10K tomorrow so just a couple of easy miles this morning with Kim. Of course we were "slip, sliding away..." just like so many of us have been doing all winter. But even so it was a pretty morning and it sounds like we get blessed with a few days of sunshine. Yahoo!

As far as goals for the race tomorrow.... primarily I want to go out a bit aggressive and just see if I can hold on until the end without a big crash-and-burn. The way my fast runs have been going lately I realize I could be up for a big "dud" race but I figure I won't have any regrets if I just got out and give it my all, whatever my "all" happens to be tomorrow.

For goals I'm thinking Gold: sub-39, Silver: sub-39:30, Bronze: sub-40.

Looking forward to seeing all the other bloggers there. Good luck everyone.

From Kim on Fri, Feb 08, 2008 at 10:15:47

I think it is so cool when you can have your goals all within a minute of each other. It kind of makes me laugh at my goals I had for Painter's. Five minutes between each goal! ha ha! Oh well, I guess as I learn more about my body and my abilities I will be able to focus my goals a little better. I can't wait to cheer you and the other bloggers on tomorrow! I'm looking forward to lunch today too! See you then!

From Tom on Fri, Feb 08, 2008 at 10:21:36

Kim I just hope I'm not setting myself up for a NO-medal day. The way I've felt the last couple of times I've run at 10K pace I couldn't even have come close to the bronze. But that's one of those things about racing, you never know what surprises race day might bring. At any rate it will be great to see the other bloggers and have you cheering for me at the end regardless of what happens (you will still cheer me even if I bomb-out, right?).

Kim with a little more experience you'll get a better feel for goal setting. It will be interesting to see what you can do in a "shorter" race (5K - 10K). Just remember the primary goal with running is to keep it FUN!

From Terry on Fri, Feb 08, 2008 at 10:32:02


I'm looking forward to tomorrows 10K. I think the first 5K will be fun running with you but the last 5K I'm not looking forward to.

From jtshad on Fri, Feb 08, 2008 at 10:38:01

Good luck at the race tomorrow...go for the gold!

From Cal on Fri, Feb 08, 2008 at 12:01:19

Kim - Why aren't you running the race instead of spectating?

Tom & Terry - Good luck, get some good sleep, and we'll see you tomorrow!

From Kim on Fri, Feb 08, 2008 at 12:12:01


I have a baby shower to go to for my brother's wife. I wasn't sure if I would have a way to get cleaned up for that on time. I am excited to be a spectator though! Good luck to everyone! If I get a chance I am going to make an FRB poster and have it out somewhere so we can all gather for a minute. I would like to be able to see who is coming in when so I can be ready to cheer them on!

From Andy on Fri, Feb 08, 2008 at 13:03:11

Good luck tomorrow. Don't worry about how you have been feeling during your training runs. Once the gun goes off, everything is different.

From Kerry on Fri, Feb 08, 2008 at 13:41:50

Just knowing that you're giving it your best tomorrow is all you need to worry about. Good luck, Tom! I'll be anxious to hear how you and the other bloggers did.

From Tom on Fri, Feb 08, 2008 at 14:31:51

Thanks for the encouragement everyone.

Kerry - I don't think I've seen any blogs from you this week. Is everything OK? Is that PF still giving you grief?

From Clay on Fri, Feb 08, 2008 at 15:40:06

Good luck tomorrow Tom, I have a feeling you are going to kick some BUTT!!!!

Is this one of the Strider's races? I can't remember which one that you said it was, I'm loosing my mind I think...

Knock-em dead...

From Kerry on Fri, Feb 08, 2008 at 16:03:13

Thanks, Tom. Yest, the PF is doing better, I've just been sick this week. I'm hoping that I can get a few miles in tomorrow.

From Tom on Fri, Feb 08, 2008 at 18:42:47

Tom, Tom, Pom pomps, wow wow, what a cheering crowd. Run Run, hard hard, make us proud proud.

Stay Cool, Run Hard, B of BS Rools out

From Mike Warren on Fri, Feb 08, 2008 at 18:53:32

Tom, Good luck tomorrow! It's time to let the Big Dog Eat!! Can't wait for your race report.

From Jody on Fri, Feb 08, 2008 at 19:33:38

Good Luck Tomorrow!!

Race: SLCTC 10K (6.2 Miles) 00:38:39, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Good day today! Happy Birthday today Elder Camron Lee, 20 years young! Can't believe I have a 20 year old kid!

Got up in the morning a few hours before the race and got a couple of warmup miles with Kim. Then headed up to Saltair Pavillion for the 10am race. Wasn't sure what to expect after some less then stellar training runs as of late. But was pleasantly surprised to feel good and run well and exceed my "Gold" goal of sub-39 by over 20 seconds! Also a 10K PR by over a minute and a 5K PR for the last 1/2 of the race.

It was great to meet and talk to all the bloggers. Great bunch of runners and people. I'd list all the names but I fear I might leave someone out, there were quite a large contigent of FRB folks today and it looks to me like everyone did great. Nice honest course, pretty much flat with a bit of headwind the first 5K.

This was my first time ever even having a thought of being able to stay with my long-time buddy from HS days, Terry Bean (oldbean on the blog), also my long-time running mentor. Well today the Master Terry showed the student/grasshopper Tom that he still has a little zip still left as he smoked me by almost a minute, shattering my dream of being the overall Masters champion but on the other hand allowing me to bump up a spot and get 1st in the 40-44 division. Actually I can't think of a greater guy I'd rather have keep me out of 1st place.

Here are my splits and commentary:

Mile 1 - 6:14 feeling good, running in a pack at this point, wind not a problem. Stayed with Terry for this mile.

Mile 2 - 6:15 still feeling good, although less of a pack now so wind starting to be a little bit of and issue, I think Terry started speeding up a bit more than I on this mile but still within striking distance.

Mile 3 - 6:17 nobody to draft off of for this mile, headwind is most noticeable and I can't quite hold the 6:15 goal pace.

Mile 4 - 6:11 slight tailwind now so decide to try 6:10 pace and see what it feels like. Terry takes off like a wildman running sub-6 and I am too afraid of crash-and-burn to try to stay with him. This is the last mile that felt somewhat "comfortable"

Mile 5 - 6:12 getting tough now but I'm able to pass a couple of runners. Unfortunately I get "chicked" by 2 very speedy chicas (I think one of them was just a pacer and not running the race). I try to stick with them for a while but can't hold on, I think they are doing 6 min pace.

Mile 6 - 6:12 this mile was not very fun, feeling some pain now but I guess that's how it is supposed to be. I have a bit of a duel with another obviously Masters age runner, passing each other a few times until I can tell he is struggling pretty good with about a 1/2 mile to go. At this point I know I'm going to go sub-39 and this gives me a boost to speed up and leave my buddy in the dust.

.2 - 1:15 I usually have no kick so very happy to be able to run 5:44 pace to finish strong. It also helped to see Kim up ahead cheering me on and armed with camera to catch the finish! Thanks Kim! We'll post all the pictures later if we can figure out how to do it.

Good job FRB bloggers! Thanks for all the inspiration, training tips, encouragement and friendship over the last year. Thanks most to Kim for not only allowing me to indulge my running addiction but in also turning into a great runner in her own right. I look forward to cheering her in a few weeks at the Run 4 Red 5K!

Attempting to post pictures below..... Thanks Kim for being the FRB photographer today! Sorry to those that got missed, things got a bit crazy at the finish at times and we missed a few of our awesome FRB runners coming in.

From James on Sat, Feb 09, 2008 at 20:18:05

Great race today! I never got to talk to you but I did talk to your lovely wife, and she said you were pretty happy. You should be with a big PR!

From Jody on Sat, Feb 09, 2008 at 20:23:01

Great job today!! It was nice to meet you today!! Way to get a great PR!

From Kim on Sat, Feb 09, 2008 at 21:04:17

Awesome race Tom! It was fun to be at the finish line for you! When I saw Terry coming in and you weren't with him I got a bit nervous. But then I looked at the clock and realized you were still on for your PR, he had just added some juice on his part! Glad you had a great race! You just keep doing these great races! Your hard work is definitly paying off! I also thing your pre race 24 hour rituals are doing their part too! :)

From Brent on Sat, Feb 09, 2008 at 21:26:57

Tom, very impressed with your improvement over the last year. 100 commando points for the 10K PR, 50 Commando points for the 5K PR and 50 commando points for second in Masters and 100 commando points for winning your division. The Conundrum: how many commando points did you use today? Net gain or loss, such a great time is not possible without cashing in some of those hard earned points. What a great problem for you to solve. Consistent effort really pays off. It was so much fun, fun, (without the T-Bird) today at the races.

Stay Cool, Train Hard, B of BS Rools out

From Tom on Sat, Feb 09, 2008 at 21:48:21

Thanks everyone for the comments! Also for those who read my blog earlier, we wanted to note that we just added pictures to my race report!

From Benn on Sat, Feb 09, 2008 at 22:27:22

Love seeing the pictures and great job on the race report.

FRB bloggers representing it seems. Can't wait to get my hands on one of those snazzy singlets to spread the word out here on the east coast.

From Curtis on Sat, Feb 09, 2008 at 22:32:56

Nice job today Tom. I love the pic's. You are really becoming a steller runner. That's awesome.

From Clay on Sun, Feb 10, 2008 at 00:47:39

I knew you were going to have a great day Tom, I just had a good feeling, and I am so happy for you... You are an inspiration to me, keep up the good work!!! Great pictures too, I love the one with Sasha "wincing"!!! I think that is how you spell it, oh well.

From Terry on Sun, Feb 10, 2008 at 00:54:25

Tom, without you speeding up this last year I doubt I'd have pushed myself as much as I did over the last few months. Big thanks to you for putting the fear in your old buddy and making me a better runner.

From Ian on Sun, Feb 10, 2008 at 02:32:19

Great race Tom, congratulations on a big pr. Very even splits and a good strong finish. The pic's are great, the background scenery inspiring.

From josse tobiasson on Sun, Feb 10, 2008 at 11:48:31

Great job you are running so strong. It will be fun to see what you do in the Marathon this year. Great Pictures.

From Mike Warren on Sun, Feb 10, 2008 at 22:31:20

Tom, what can I say? Very impressive PR!!!!. That is an incredible time! I love how your last mile was your fastest!! You are a complete Animal, AWESOME, AWESOME, job!!!

From jtshad on Mon, Feb 11, 2008 at 09:54:14

Great race, Tom and congrats on the PR and 1st place AG! Man, you are running very well right now...we expect more PR's this year!

From Cal on Mon, Feb 11, 2008 at 10:32:21

Excellent running Tom. You were consistently strong throughout and a great finish!

From Lybi on Mon, Feb 11, 2008 at 11:39:30

Great job Tom! Congratulations on the PR! So awesome that you and Terry dominated the Masters div.

From Kerry on Mon, Feb 11, 2008 at 11:43:45

Let me add my belated congratulations! You just keep raising the bar for hard work and accomplishment. I really enjoyed your race report and Kim's pictures. Just stay healthy!

From Paul T on Mon, Feb 11, 2008 at 12:46:33

Let me add my even "belateder" congratulations! It's great to see you reaping the benefits of your hard work and dedication. It is truly inspiring!

From Sasha Pachev on Mon, Feb 11, 2008 at 17:09:57

Tom - nice to see you beat a doubled-up possibly short course 5 K PR that you thought was a big deal at the time. The ice is starting to move.

The chicks were Suzanna Thomas and Carre Joyce. They were both racing. Suzanna ran 2:39 marathon in Houson about a month ago and made the Olympic standard. She will run in Beijing if Slovakia decides to send her. Carre Joyce qualified for the Trials last year in St. George with a 2:44. While Suzanna might still be recovering from the marathon and may have been holding back, I think Carre ran an all-out race. The fact that she could only gap you by 10 seconds in a 10 K shows that you are in about 2:45 St. George shape. Carre ran steeplechase in college, and marathons are a fairly new territory for her. I see no reason why you would not have at least her level of ability to sustain the 10 K speed in the marathon.

From Paul T on Mon, Feb 11, 2008 at 17:38:47

Gee whiz, Tom! You let an Olympic caliber female runner running an all-out race beat you by 10 whole seconds? Come on, old man. Is that the best you can do? :)

From steve ashbaker on Mon, Feb 11, 2008 at 19:44:01

Pretty good photos Tom. It was a pleasure to meet you and Michelle.

From Tom on Mon, Feb 11, 2008 at 19:49:14

Thanks Steve. But I'm thinking you mean me and Kim.

From Christi on Tue, Feb 12, 2008 at 15:01:52

OK- I'm a little slow, just checked out the pics! Kim got some good ones- how FUN!! Great job Tom and all you FRB who once again stole the show!

From Adam RW on Tue, Feb 12, 2008 at 21:25:15

Tom, That was an amazing race. Those splits are exactly the way you want to see them. However, I have to deny that the picture of me is actually me... I guess you could say I was pushing it. It was nice to meet you and I hope to get a chance to talk in the future. See you in less than two weeks at the 15K.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Early AM: Did a couple of solo miles around 8 min pace then 6 more with Kim probably around 10 min average. One of the nicer mornings we've had for a while. Upper 20's, clear roads, only a bit of wind. Not quite Spring but at least a hint of better weather days to come. Nice way to start a Monday.

Late AM: Had to get my 2nd workout in a little earlier than usual due to meetings just after noon. Two miles on treadmill (8:00 pace), then did my circuit/weights workout, then finished with 1 more treadmill mile (8:00).

Legs feeling surprisingly good today after the race. Kim was kind enough to do some massage work on the hamstrings/calves/feet yesterday and I think it helped alot. Thanks Kim!

From Kim on Mon, Feb 11, 2008 at 14:10:43

My pleasure! What goes around, comes around!

From Johna on Mon, Feb 11, 2008 at 14:26:02

12 miles for recovery. Wow.

From Clay on Mon, Feb 11, 2008 at 14:59:37

You are insane Kiddo... I have to say WOW too!

From benjamin on Mon, Feb 11, 2008 at 21:08:24

I earned $21.49

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Noon run at work. Did the hill route out to 7 Peaks and back with a little diversion up to the mental hospital to get the 10 miles. I was hoping for a little nicer weather with some sunshine but Mother Nature wasn't so accomodating. Wanting to do 4-5 mile tempo run tomorrow but it looks like weather gets bad again so I probably should have done the tempo today. Thinking my legs would appreciate another easy day today but they actually had pretty good zip.

Ave pace: 8:20

From Kim on Tue, Feb 12, 2008 at 15:40:29

We were planning on Mr. Sunshine today, weren't we? Well, since the weather is never quite as good as the weather people tell us, then maybe it won't be quite as bad as they are telling us either.

Hope things are going well at work! See you in a few hours! :D

From Terry on Tue, Feb 12, 2008 at 15:55:27

It's not easy staying near the miles you put in weekly. Good job.

From Cal on Tue, Feb 12, 2008 at 16:19:48

It was beautiful sunny skies at noon in South Jordan...

From Brent on Tue, Feb 12, 2008 at 20:21:10

Tom, no Casey or sunshine, and I had no plain bread with that Jelly. Hey, you are cranking out those 10 + runs like nothing now. I am with you on the tempo runs, they pay big dividends on race day.

Stay Cool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Late AM run: Weather was great. Tempo run was lousy. I went out earlier than normal to take advantage of the nice sunny conditions. Warmed up for 2.5 miles then wanted to do 4-5 miles at 10K - 1/2 marathon pace (6:10-6:30). However I think it was a little too close to breakfast for a tempo run as I got some major nausea and upset stomach after 3 miles and I pretty much bagged the workout at that point. Splits were 6:19, 6:26, 6:29.  I think next week I need to start out slower the first mile or 2 (say around 6:25-6:30 pace) and try to find the right pace so I can go the full 4-5 miles without dying 1/2 way through.

Actually the next couple of weeks could be interesting for the faster workouts since Kim and I and our son Tyler are all donating blood tomorrow night (how's that for a Valentine evening activity !?). Last time I donated I felt pretty drained for a few weeks during hard runs. But I figure now is as good as time as any to donate, no reason to completely give up doing good things just for the sake of running.

From Kim on Wed, Feb 13, 2008 at 17:53:33

I'm glad the wind didn't attack you! Sorry you get disappointed on some of these training runs you do. They are still pretty dang awesome to a lot of us on the blog!

From Brent on Wed, Feb 13, 2008 at 18:54:17

Tom, Kim: you both win, Kool and the Gang. I'm going to steal that one for a closer. 7.2 miles, well, I am a little beat up right now going into a strength, hill racing 3 weeks before Moab. Expect no great times from the next few weeks, including Moab, just want great workouts, very little taper.

Kim, remember when 3 or 4 miles was tough, as you increase miles it is all relative. 3 or 4 is likely nothing for you now.

Stay Kool, without the Gang, Lame and now Tame - B of BS Rools out. (Love it, why did I not think of it)

From Brent on Wed, Feb 13, 2008 at 19:06:59

Tom - it is ok to give blood, without sweat and tears.

Stay Kool, Cherry Baby, B of BS Rools out.

From Tom on Wed, Feb 13, 2008 at 19:37:00

Nice one Brent on the BS&T.

Stay Kool, without the Aid.

From Terry on Thu, Feb 14, 2008 at 12:17:05

I think you're tough to try to run 5 miles at near 10K pace. I can sometimes hit 3 miles at 10K pace but 5 miles near 10K pace is tough without tapering.

From Tom on Thu, Feb 14, 2008 at 14:24:21

Yeah Terry I think 10K pace is too fast for me to start out on these tempo runs. I do better starting at 1/2 marathon pace then maybe if I'm feeling good finish off with a mile or 2 closer to 10K pace. I think I've learned my lesson after 3 weeks of crummy tempo runs and I'll be going out slower in coming weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

So much for the couple of sorta nice days we had. Woke up early with plans to run a couple miles solo then go 5-6 more with Kim. The night before the weatherman had assured us that this was a mostly wind with not so much snow kind of storm. Found a foot of fresh powder to greet me. Roads not plowed. Had a brief moment of stubborness and/or stupidity and thought perhaps I could run in some tire tracks and be OK. No dice as I was doing the major slip, sliding thing that seems like an injury just waiting to happen. Finally gave up after 1/4 mile and went back home to tell Kim it wasn't going to work so good. So instead we shovelled snow like lunatics for the hour and probably messed up our backs come tomorrow morning when we try for the next run.

Later at work I did some particularly boring treadmill and cross-train (circuit/weights) stuff.

OK too much negative tone.....need to remember that life is GOOD, every run is a GREAT run, we need the moisture (do we actually still need much more?), and wonderful springtime weather is just around the corner getting closer every second.

Happy Valentine's Day everyone!


From Kim on Thu, Feb 14, 2008 at 17:22:16

I missed the run this morning, but the shoveling was kind of fun in it's own way. Thank you so much for the really fun and very sentimental Valentine's gift you left for me! Big time brownie points for you! :)

From Tom on Thu, Feb 14, 2008 at 17:38:53

Kim I'm thinking brownie points are even better than commando points. Am I right?

Thanks to you as well babe for the great gift you stashed for me! Woof!

From John A on Thu, Feb 14, 2008 at 22:38:07

Well at last you have to join the ranks of the snow shovel people. Now I might be able to get into your driveway. I wont miss the snow shovel workouts as spring hits.

From Terry on Fri, Feb 15, 2008 at 10:35:12

Tom, I'll bet the Landreth 4's work for you if the stupid seam under the ankle doesn't bother you like it does me. I called a couple of running stores and they don't carry the 3 anymore so I got on-line a bought a couple of pairs of the 3's.

From Cal on Fri, Feb 15, 2008 at 11:22:23


Where online did you make your purchase? I'm trying to locate some previous versions of my favorite shoe.

From Tom on Fri, Feb 15, 2008 at 11:31:09

Cal I'm not sure where Terry got them but it looks like you can get some still at www.roadrunnersports.com for $75.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had a very enjoyable noon-time 8 mile run-in-the-sun with Kim at work. We went on a modified LakeView route and really were liking the warmth and therapeutic aspects of the sun's rays even though the temps were still a bit on the nippy side. Yahoo weathers says only 16 degrees at noon but I think it had to have been warmer than that. Kim was running very well today, easily holding the average pace of 10 min/mi throughout the run while still being completely conversational as far as I could tell. She also had enough zip to take off the last 1/4 mile and run it under 8 min pace. She is certainly more of a 'kicker' than I am.

Earlier in the week I had mentioned Kim and I and my son Tyler were donating blood last night. Well we ended up batting only 1 for 3 as Kim and I were both rejected. Me because of my India trip last year and Kim because she was slightly anemic. Oh well, maybe next time. Now I won't have an excuse for any lousy tempo runs that might occur in the next couple weeks.

From Clay on Fri, Feb 15, 2008 at 15:43:25

Nice job running today Tom and kudos to Kim too. I wish I could get my wife to run but she is more in to kickboxing, usually she practices on me...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Frosty morning run with the SF group. Weather.com says it was single digits but neither Kim or I thought it felt quite that cold. I guess maybe we're just used to it. Finally got to see the elk herd that Clay talks about for the first time this winter. One of these days maybe there will even be a Clay sighting. Actually I passed a couple of runners that I wasn't sure who it was. Thought it might be Clay and Curtis but from Clay's blog today sounds like it was someone else.

Did a progression run where I speed up every couple miles and finish somewhere close to 1/2 marathon pace. With the very cold temps I thought I might have to tone down the pace a bit and this turned out to be true. One nice thing about this type of workout is it gives me a chance to talk to runners of a variety of speed levels but still end up with a nice overall average pace with some down right tough miles at the end to hopefully help teach a bit of mental toughness for the end of races.

Splits as follows: 10:41, 9:45, 8:50, 8:54, 8:28, 8:27, 7:59, 7:59, 7:31, 7:33, 7:07, 7:00, 6:40, 6:37.

Finished off with a 1.5 mile easy run back home from the storehouse. 

From Kim on Sat, Feb 16, 2008 at 11:09:41

You are so cute with frosted eyelashes! Kind of crazy that these temps aren't seeming so cold to us anymore! We are going to be burning up in 40 degrees! Great progression run today! Maybe someday I'll be able to stick with you on that one clear up to mile 3 or 4! Sure were a lot of different runners out this morning!

From Clay on Sat, Feb 16, 2008 at 14:19:30

Nice run Tom. I've caught a cold so I had to for go today's run and stay in bed. I'm glad you were able to see the elk they will be gone before to long.

Hopefully next Saturday we can hook up and run a few miles.

From Kerry on Sat, Feb 16, 2008 at 16:53:10

My hat's off to you and Kim -- or on second thought maybe I'll keep it on until it warms up a bit -- for putting in the miles and the effort on a very cold morning. It's going to take me a while before I don't the single digits :)

From Mike Warren on Sat, Feb 16, 2008 at 19:36:40

Tom, very solid week! Also, I too have to give kudos for the cold running you do. Really, I am not tuff enough to snow plow the miles the way you do, good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Another frosty morning run. Went a little over 10K with Kim. Ave pace around 10:00. Afterward went about 4 more solo. Ave pace 8:20. 

Day off today so heading off shortly to Canyons so boys can can snowboard then Kim and I and the girls are heading to Midway Homestead resort for a swim in "The Crater" hot springs. I was feeling a little dead-legged today so perhaps a dip in the Crater will be just what we need. 

From Paul T on Mon, Feb 18, 2008 at 20:36:07

I hope you enjoyed the Crater. I just watched recently the part of "Dante's Peak" where two skinny dippers get boiled alive in a volcanic hot spring. I hope you had a better experience.

From Brent on Mon, Feb 18, 2008 at 20:57:37

Tom, thanks for your support. It sounds like you had a fun day. Hot springs are great. Your comment made sense about not overdoing it. Easy to get caught up in the race hipe. Your comment brings back a memory of a runner friend who has now passed, he ran many races good, but always ran two or three great races each year.

Stay Kool, without the duke, B of BS Rools out

From Tom on Tue, Feb 19, 2008 at 10:39:47

Paul, Brent - We had a good time at the Crater, no boiling alive this time, although we thought we might freeze solid walking from the dressing room area down the cave corridor to the water. Hopefully it was all therapeutic.

I'm looking forward to all of us having at least 2 or 3 great races this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM - Semi-eventful morning run this morning. Temps still chilly, huge moon, a bit on the breezy side at times. I went 2 miles solo then went to meet Kim for 6 more miles. She had gotten a little further along than I was expecting so she surprised me a bit when I saw her and realized it was her in the dark. She hollered to me and as I turned to her I hit a patch of black ice and went down pretty hard on my right hip! Kim says I did it very gracefully however. I thought I was going to be hurting but I felt pretty good throughout the run and also as I'm writing this. We'll see how tomorrow feels.

Actually ended up being a pretty nice run. With the haze it made the morning moonset both eerie yet spectacular as we watched the blood-red moon set behind the West mountains.

Late AM - Did a few treadmill miles plus my typical circuit/weights cross-train routine. Don't seem to be any worse for the wear from my biffing it this morning.


From Kim on Tue, Feb 19, 2008 at 10:33:02

It was actually an awesome slide, Tom! I'm just glad you are still feeling ok from it! I feel bad that it was me distracting you that caused you to slip! The moon was so cool! Thanks for helping me get up and out in the early hours once in a while!

From Clay on Tue, Feb 19, 2008 at 14:35:53

I hope your spill doesn't hinder you Tom, sometimes this aches don't come until later it has a lot to do with our age!!!

From Paul T on Tue, Feb 19, 2008 at 14:37:09

I'm glad you weren't injured by the fall. I guess the opposite of "the bigger they are the harder they fall" is also true. Me falling would be like you falling carrying two 10 pound bags of sugar. Of course, I have a little more padding, so maybe it balances out.

It's cool you're able to log so many miles with Kim. The only down side for me is that since you're logging so many of your non-tempo miles with her (as you should be), and your tempo miles are way too fast for me (for now), I've missed getting to run with you much lately. I guess that will give me some incentive to get faster. The problem is that I don't lack incentive, I lack a young healthy "quick to heal" body.

The next time you are planning to run some slower miles at noon let me know. I'll see if I can keep up.

From Brent on Tue, Feb 19, 2008 at 19:18:55

Tom, can't keep a good man down? It sounds like it was a bad moon rising, without CCR. It must have been that moon shadow following you that caused the biff.

Thanks for the PR props. It is difficult mentally to know that they may never be broken again. I am going to give the 1/2 marathon under 50 PR a try at Provo River and Hobble creek. I think that the 1/2 marathon has the best chance of falling.

Stay Kool, B of BS Rools out

From Ian on Wed, Feb 20, 2008 at 14:10:31

Hope you're feeling ok today Tom, I tend to feel knocks after the excitement of the run. Got to make sure my wife doesn't read your blog entry or she'll be shouting to me unexpectedly anytime we're near ice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Tempo run day. Ran on Kuhni road just before Noon. Did 3 mile warmup with some striders, then 5 miles tempo, then 2 miles cooldown. I sure can't seem to pull off a really good tempo run since before the Painters 1/2 (unless I count the SLCTC 10K race). At least I didn't do what I've done the last couple weeks and bag the workout early. I vowed to run whatever pace I had to so I could at least finish the full 5 miles. Was hoping to average around 6:30 but my legs didn't want to go that fast today and I had to be content averaging 6:40. Also got a bit of upset stomach toward the end. I need to figure out for these noon tempos what exactly is the best thing to eat for breakfast so I can focus on the "run" without worrying about the "runs".

I suppose if I'm looking for excuses I could say that my right hip and shoulder are a bit sore from my spill yesterday. Also I was a bit underdressed today and couldn't seem to get as warm as I would have liked to have been. And even though I ran an out-and-back route I SWEAR I had a headwind the entire way (it was probably slightly uphill the whole way too! :)) Oh well I've been through these little mini-slumps many times before and usually things turn around after a bit of patience. Every run is a GREAT run!

Splits today were 6:35, 6:41, 6:37, 6:43, 6:39.

From ALakeAnnDandy on Wed, Feb 20, 2008 at 16:35:59

Hang in there Tom. Those tempo splits are still pretty good. Whenever I start feeling the legs crashing on me I try to beef up the protein and (in my case) take a couple days off to let my body recover. I almost always seem to come back from these rests running stronger.

BTW -- Thanks for the support.

From Clay on Wed, Feb 20, 2008 at 17:10:26

Tom you have splits that I would kill for. Well maybe not kill for but I could rest a lot easier at night knowing that on my worst day I was going to average those kind of splits!

Your still the "Bomb"...

From Tom on Wed, Feb 20, 2008 at 18:41:47

Thanks guys for the encouragement and advice. Sometimes I need to go back a year or 6 mos and compare my tempo runs then to now and be happy with the improvements. I suppose I've been spoiled a little, this last year has been the longest stretch I've had where I haven't had any major injuries, illness, etc. but have been lucky to see big gains in my overall fitness and speed. I get thinking I should just be able to improve indefinitely but reality is at some point I will level off and reach some point near my potential. Of course the other factor is that father time is always lurking around the corner trying to force those darn aging effects on me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Went 2 miles solo then met up with Kim with plans to go 6 more. Unfortunately Kim was fighting an infection and that in combination with some meds on an empty stomach made for a not so good run for Kim and she had to end the run early. I felt bad for her I hope things go OK for her at work today and perhaps if she's wanting to get some more miles it will work in the afternoon.

Kind of a peaceful morning with the snow falling lightly. Temperatures warmer than they've been for a while for the AM hours. Legs feeling kind of dead after the tempo run yesterday. I'll plan on taking it real easy today and tomorrow so hopefully the legs will be ready to go Saturday. Planning another progression run like last week but this time going 16 miles rather than 14.  Planning 2-3 more miles later today, perhaps of the crosstrain variety.

Late AM: Treadmill + Circuit/Weights = 3 more miles.

From Brent on Thu, Feb 21, 2008 at 20:54:15

Tom, every time you mention the Kunhi road, sounds like Hawaii. Your taking my place as the running animal this month, without the zoooo.

Stay Kool, sunshine, B of BS Rools out

From Paul T on Fri, Feb 22, 2008 at 00:46:25

Brent - I've never been to Hawaii, but I have run on Kuhni road, and I don't think it is anything like Hawaii. Most people here associate Kuhni road with the horrendous odors that used to emanate from Kuhni's animal rendering plant where they recycled animal carcasses. When all the businesses moved into the East Bay area in recent years and started complaining about the smell, it wasn't long before Kuhni's was forced to relocate. Their abandoned plant remains, but the smell is gone. The road that still bears their name is just a long, straight, flat rural road near Novell that is good for tempo runs...but you can still associate Kuhni road with lush greenery and grass skirts if you want. Maybe I'll try to imagine Hawaii the next time I run there.

From Tom on Fri, Feb 22, 2008 at 10:29:54

Paul I think you described the actual Kuhni road pretty well. I do like the idea of maybe closing my eyes next time I run there and picturing Hawaii.

I do feel bad everytime we dis Kuhnis, Kevin Kuhni who is one of the owners is a great runner from SF who I run with occasionally. After talking to him I see that the Kuhni bros got pretty shafted by the city of Provo with the forced relocation. I think now they are somewhere on the (far) outskirts of Mona or Nephi. Talk about banishment!

I must confess though I do not miss the smell of Kuhnis on a hot summer day. Kind of like KFC but in a bad way.

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Went out with Paul just before noon and ran a loop out towards Seven Peaks via the hilly roads and then back along State street and nearby sideroads. It was a bit rainy/slushy when we started but ended up not being too wet for most of the run. A lot better than the treadmill in my book. We kept the pace pretty nice and easy and had a good chat. It was nice to have some company, I haven't run with any of "the guys" for a while. Ave pace 8:49.

From Clay on Fri, Feb 22, 2008 at 16:20:41

Tom if you want to see some big Bull Elk as your heading to Salem just past the Harry Krishna temple as your coming down the hill out to the west there are like 6 to 8 bull Elk just bedding down out in those fields, they are huge.

Just a thought if you want to see some wild life...

From Kim on Fri, Feb 22, 2008 at 16:23:25

I'm glad you got to have a good run with Paul. We ought to try out Clay's route sometime and check out those bull elk. If we do, remind me to take the camera, Shane would love a picture like that!

From Clay on Fri, Feb 22, 2008 at 16:34:25

Kim I actually don't run in that area I just seem them everyday when I go to work and then on my way home, its pretty cool.

From Kim on Fri, Feb 22, 2008 at 16:45:08

Thanks Clay. Tom and I will have to take the kids out for a drive and see them.

The other day I had to drive from Duchesne, (I would love to hear if someone from outside Utah sees this and tries to pronounce "Duchesne"), to Heber. I counted over 30 deer, 18 elk and, get this, one BEAR. But the sad thing was is they were all dead....hit by cars! They are all trying so hard to find food they are getting into danger. Very sad. Luckily we also saw some live elk, deer and even one moose! Quite an exciting little drive.

From Clay on Fri, Feb 22, 2008 at 17:06:47

All I can say to that is WOW! It has truly been a tough winter, not only on us but the wildlife too...

From Brent on Fri, Feb 22, 2008 at 20:33:43

Tom, your getting good, Clinton and Nixon come to mind. Nice Body Be Good Miles for you today. Always good to have an easy run with friends or spouse. It kind of puts running in perspective.

Stay Kool, without the bull, B of BS Rools out

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Foggy, misty morning run. Temps were relatively mild (mid 30s) and the wind/rain behaved so not too bad of conditions for a February morning run. Got in a few miles with Kim (sorry Kim that you didn't have such a great run today) then finished off the progression run solo. Didn't see any elk today but did finally see that rare and mysterious creature/runner from Salem and the blog known as Clay! It was nice to finally actually meet you Clay and shake your hand! 

The progression run was hard at the end like it's supposed to be but I was pleased I was able to hold the 6:30 pace or better for the final 2 miles. Much better than last week, mainly due to the warmer temperatures I think.

Splits for first 16 miles were as follows: 10:20, 10:05,  10:29, 8:28, 9:00, 8:36, 8:04, 8:13, 7:57, 7:53, 7:28, 7:30, 7:05, 6:56, 6:32, 6:26.

From Paul T on Sat, Feb 23, 2008 at 13:24:30

You had a satisfactory run today. (Sorry, I wanted to use a superlative in place of "satisfactory", but I've used so many superlatives to describe your running over the last many months that I've run completely out. I'll have to restock.) Maybe I can take a Mad-Lib approach: You had a run today.

From Clay on Sat, Feb 23, 2008 at 14:40:04

It was great to meet you guys Tom. Basketball is over now and maybe next week we can run some miles together on Saturday's. Great job on the workout too...

Thanks again.

From Mike Warren on Sat, Feb 23, 2008 at 15:12:34

Tom, is this the most consistent and highest mileage, you have maintained through a winter? You really seem to be running well. I have been very impressed with your race times so early in the year! Keep it rolling Bro! I am thinking, St. George could really be something off the charts for you this year. I can't wait to see!

From Tom on Sat, Feb 23, 2008 at 18:46:22

Mike - This is the first winter where I've maintained high mileage and also been more focused with the tempo runs. Actually the last 6 mos is the first time I've ever run mileage outside the 25-50 MPW range, trying to average around 60 miles most weeks. It most certainly does make a difference if you can find a way to make the time commitment and deal with lousy winter weather. It also helps immensely if your spouse is on the bandwagon.

I guess I could ask you the same question and make the same comments you've made to me. You have certainly been tearing it up as of late and will surely set many PRs in the coming year.

From Brent on Sun, Feb 24, 2008 at 09:11:33

Tom, thanks for the props and commando points. Your progression workout is real interesting. It seems running faster when you are getting tired, great mental workout also?

Stay Kool, seen Clay without the Aching, B of BS Rools out

From Brent on Sun, Feb 24, 2008 at 15:12:14

Clay without the Aching :) Brent that might be your best one yet!

From Tom on Sun, Feb 24, 2008 at 15:15:41

Whoops! That was me that made the last comment, NOT Brent.

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Nice early morning run in light snow. Temps not bad, no wind, didn't step in any major puddles, all in all a nice run to start the week. Went about 2.5 solo and the rest with the lovely, charming Kimberly. Legs feeling really good today, best they've felt I think since before Painters. No hamstring tendon-butt-itis issues so maybe Brent's ball exercises I've been doing are starting to kick in. Hoping this is a sign of good things to come.

Noon run on that lush, tropical, Hawaii-like road known as Kuhni Road. Temps pretty mild, the sun was trying desperately to break through the clouds but was unsuccessful. Had to go solo since Paul ran this morning and Nate and Will were being treadmill wimps.

Ave pace: 8:30

Today I have to also sing the praises of my high school alma mater Manti High School boys basketball team, who played the underdog role and was successful in defeating Parowan for the state 2A championship. Go TEMPLARS! 



From Kerry on Mon, Feb 25, 2008 at 11:07:03

Tom, glad to hear the injuries seem to be clearing up.

On your progression runs (like the one you did on Saturday) do you end up having to make pace adjustments for changes in terrain? That seems like such a good workout, but I'm trying to think how that would work in my neighborhood with all the ups and downs. Do you have that workout programmed on your Garmin and if so, do you have a formula that you use?

From Tom on Mon, Feb 25, 2008 at 11:22:42

Kerry - with the progression runs there is the issue of handling pace up/down the hills. So far I've been able to work it so that I run the more hilly portions early when I'm still running easy enough pace I can hold pretty steady pace even on the hills.

I've been purposely working it so the last 4 miles or so when the pace gets tougher I'm on flat or slightly downhill roads.

I don't have anything programmed in the Garmin, I've been getting the workout ideas from a book I recently purchased titled "Brain Training for Runners". The last 1/2 of the book has a whole variety of training schedules for 5K, 10K, 1/2 marathon, and marathon races. I'm currently following the 1/2 marathon schedule leading up to the Strider's 1/2 marathon in early April. After that I'm planning on taking it easy for a couple weeks then starting up on the marathon training schedule targeting SGM as the big race.

I'm not following the book's schedules religiously at the moment. They call for 3 harder workouts a week spaced every couple of days (Tue/Thu/Sat) including a speed session (i.e intervals or fartlek), medium paced tempo run of 4-8 miles and a long run that typically includes some miles at marathon pace. I haven't been doing the speed work during the winter as my body tells me it doesn't want to do another hard workout in the cold. I think when I start up the marathon training in April I'll add the 3rd workout.

This is probably more info than you were looking for but as I've had a couple of people ask about this I thought I'd post some details.

From Kerry on Mon, Feb 25, 2008 at 14:22:25

Thanks, Tom. That's some great information.

From LakeAnnDandy on Mon, Feb 25, 2008 at 16:49:18


Very glad to see the legs are coming around. Its interesting that these progression runs are not killing the legs as much as your other runs seem to be. I think there is VERY much to be said about the machine warming up. Today I thought I was a goner when I started my run out. I thought I would end up just doing 3 or 4 at a very slow pace. But I postponed my decision and stuck to the workout planned. By the time I got to the bottom of Summit Hill I felt ready. I think I may try one of these progressions sometime. A few weeks ago I finished a 20 miler with a 6:45 run, but had no idea I was running that fast, yet sometimes I struggle to bang out a 6:45 after just 1 mile.

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FINALLY got a slight inkling of beatiful spring days to come as the sun worked it's magic and managed to stay out of the clouds for the duration of the run. It was great that Kim was able to join me for warmup/cooldown miles and be there to support me while I did some tempo miles. At last I can say I FINALLY had a half decent tempo run after weeks of lousy ones. I was hoping this would be the case after I was feeling yesterday like my legs were back after a couple weeks of being a bit dead. Wanted 6 miles in the 1/2 marathon pace which I decided would be anything in the 6:15-6:40 range. Ended up at 38:38 for the 6 miles, ave pace 6:26.

Splits were 6:35, 6:25, 6:18, 6:25, 6:27, 6:24.

Afterward did some stretches and circuit/weights workout.

Oh yeah...also wanted to mention so I don't forget....Since today was tempo run day and I've had various upset stomach and nausea troubles in the past, I tried eating things for breakfast more typical of pre-race routine (i.e. bananas, bread/jam, yogurt, etc). I usually eat alot of whole grain, fibery stuff like oatmeal, bran, shredded wheat, etc which is all well and good but doesn't seem to sit too well for the hard workouts.


From Kim on Tue, Feb 26, 2008 at 15:17:59

yeah baby! Great day all around! It's amazing how sunshine can make us feel! Thanks for sharing your workout with me. It is even kind of fun to watch you as you leave me in the dust!

From Brent on Tue, Feb 26, 2008 at 21:59:04

Body Be Great Miles for you, without the escape. Sweet, sweet, workout, your the candy man, without sammy.

Keeping it Real, very good after the progression run yesterday. It seems you are getting more and more comfortable at those paces.

Stay Kool, Run Hard, B of BS Rools out

From Ian on Wed, Feb 27, 2008 at 01:10:23

Good tempo workout Tom, a bit of sunshine really does work wonders, happy mind, happy body.

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AM: Nice easy recovery run in the early morning hours with Kim-barley. 4.5 miles. At first the wind looked like it would going to cause grief but it ended up cowering in fear before us and was a non-issue.

Noon: Went 6 miles with Paul and Nate out toward EagleView but decided to go straight toward 7 peaks instead of up the nasty hill. Beautiful day and great to have some company. Luckily for me after the hard tempo yesterday we kept the pace nice and easy around 8:20 ave I think. Actually I'm surprised how well the legs are feeling today despite running hard yesterday. Night and day compared to the last couple of weeks. I think the warmer temps help a lot.


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AM: Got in 5 miles with Kim. Thanks Kim for dragging me out this morning, when the alarm went off I was more than ready to go right back to bed. Actually ended up being a nice run. Temps not too cold and no wind. Kind of turned into a bit of a progression run for Kim as we sped up most every mile finishing the last mile somewhere approaching Kim's 5K pace at 8:44.  There was a bit of a stop in the middle for reasons I won't go into. I'll let Kim comment further on her blog if she feels so inclined. I'll just say we were thankful for churches that are open at 6:15am!

Noon: Went with Will and Russ on the Lakeview route. Russ turned around at 2.5 miles but Will and I went the 6 mile route. Another absolutely beautiful pre-spring sunny day. Ave pace: 8:20.

From Kim on Thu, Feb 28, 2008 at 10:14:33

I'm glad you didn't give me any idea that you were ready to roll over and go back to sleep or I might have went right along with it! I feel really good about the run this morning and all this week. Thanks for working with me so much to help me improve! And yes, "Three cheers to the open doors of local churches in the morning!"

From Mike Warren on Thu, Feb 28, 2008 at 10:24:03

I'll leave the church thing alone! But great job both of you for getting out. Sounds like a fun run!

From Clay on Thu, Feb 28, 2008 at 12:12:26

I know that story all to well Tom, it has been well documented on my blog on several occasions...

Nice job of getting out this morning sometimes its tough...

From JohnA on Thu, Feb 28, 2008 at 13:39:46

I think I know just the church . . .

From Brent on Thu, Feb 28, 2008 at 18:03:46

Tom - Mind and Body Be Good - Runs for you today, what running is all about.

Hey, you have been doing the easter thing too, pretty darn energized.

Stay Kool, and out of the pew, B of BS Rools out

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Early morning solo meditative/reflective run. Just me and the crescent moon and stars. Two warmup miles, 8 miles in the marathon pace range (6:40-7:00, ave 6:50), then 2 cooldown miles.

Today I pay tribute to one of my all-time heroes and role models, my father Glen Lee. After a gradual decline in health the last few years, and after 15 often lonely years since my Mother passed away while they were serving a mission in England, my Dad passed away peacefully yesterday morning, apparently while saying his morning prayers. He would have turned 80 in a couple of months. This was not so unexpected considering his declining health, especially over the last year. Of course we will miss him but he is certainly now in a place that is far happier for him as he is reunited with the love of his life. My Dad was a simple man who loved people and in turn was loved by everyone in the small town of Ephraim and surrounding communities. For years he owned and operated "Lee's Variety Store", a small five-and-dime store of the type that don't exist anymore in the Walmart era. He was "Mr. Lee - the Candy Man" and he brightened the day of thousands of children who came in to the store for years after school to check out the selection of penny candy. Not only did he provide great service, but was often known to also surprise his customers with one of his signature goofy songs, such as "Old Man River" or "Clementine", but typically with the words changed around to include the name of the possibly bewildered customer who was lucky enough to get treated with the serenade to go along with the candy. We'll miss my Dad but hopefully beyond that we'll try to model our life after his and leave a legacy of joy and love to all those we meet!


From Kim on Fri, Feb 29, 2008 at 10:33:48


That was a beautiful tribute to our dad! I love him as if he were my own! I am so grateful to be one of only two very lucky girls in this world that are able to have him as a father-in-law!

It was always fun as a early teenager to ride my bike with my friends 7 miles to Ephraim just to buy a bag of candy corns from Mr. Lee and then ride 7 miles back home! I actually fell in love with Mr. Lee before falling in love with the young Mr. Lee! What a wonderful example he has been to us and everyone who has ever known him! Thank you Tom, for sharing your cute dad with me! I love you!

From Kerry on Fri, Feb 29, 2008 at 11:10:00

Best wishes, Tom, to you and your family. Your father sounds like a wonderful man. Even when it's expected, it's not easy losing your dad, but just knowing that there's a happy reunion taking place makes it a little more bearable for those of us that are still on this side of the veil. Please let me know if there's anything I do for you or your family (watch kids, run them around or whatever).

From Cal on Fri, Feb 29, 2008 at 11:42:37

Tom and Kim,

I'd like to send my condolences and best wishes to you and your family. It sounds like your father was a great man!

From Paul T on Fri, Feb 29, 2008 at 13:02:34

I never met your father, but I know he must have been a great man, from your touching tribute, and because I know you, and the fruit doesn't fall far from the tree. Your real tribute to your father is you.

We can't take the pain out of death without taking the love out of living, but we can, as you seem to be experiencing, feel peace through faith in Jesus Christ and his conquering of death. May his Spirit of peace continue with you and yours during this difficult time.

From JohnA on Fri, Feb 29, 2008 at 19:22:35

All the best and thanks for the tribute to you father.

From Bonnie on Fri, Feb 29, 2008 at 20:01:03

That was beautiful Tom, thank you for sharing with us and I hope you and your family continue to find solace in your loving memories.


From Curtis on Fri, Feb 29, 2008 at 20:09:07

Tom and Kim, your Dad sounds like an awesome man. Hope you guys feel our love and prayers for you as you recall the eternal memories that you have of your father. Hope you have a great weekend.

From Dale on Fri, Feb 29, 2008 at 20:30:57

A wonderful tribute from an obviously loving and caring son. You've done your father proud!

From Clay on Fri, Feb 29, 2008 at 21:52:12

Tom so sorry to hear about your Dad... And I agree with PT the fruit doesn't fall far from the tree in regards to you Tom! I have only known you briefly but you are an inspiration to me for your hard work and dedication and now I know where you get it, from your dear old Dad...

God speed to you and your family and you are in our prayers...

See ya soon.

From Tom on Fri, Feb 29, 2008 at 23:01:24

Thanks so much for your kind words and support everyone. We had a busy day beginning all the funeral preparations and other busywork, but we are doing well.

BTW I just posted a picture of my Dad from one of his favorite moments. This is from a few years ago when he reeled in the "catch-of-the-week", a 167 lb. halibut while on a fishing excursion at Doc Warners Camp in Alaska.

From Brent on Fri, Feb 29, 2008 at 23:31:02

God bless your dad, from your sharing, your dad gave to many others with is kindness and sense of humor. May there always be 500 lb fish for him in heaven.

Tare Care, pray, B of BS Rools out

From Jody on Sat, Mar 01, 2008 at 00:24:04

What a wonderful tribute to your father. I am so sorry for your loss, but as you said, what a joyous reunion is taking place. What a blessing the gospel is in our lives. Enjoy the time with your family. It is such a special time to be that close to the comforter.

From Terry on Mon, Mar 03, 2008 at 09:43:02

Mr. Lee, your father, was a great man. I always enjoyed talking to him from the first time I met him as a teenager to the last time I saw him helping as a Lions Club volunteer after the 5K race a couple of years ago. If we could have more Mr. Lee's this world would be a better place.

From Mike Warren on Mon, Mar 03, 2008 at 11:37:24

Tom & Kim, I loved reading the tribute to your father. It's always tough to loose someone, who had such a big impact on your lives. The health of my father has decreased alot the last few years, I know how that makes you feel. Your Dad was a very lucky man to have a son like you and a daughter in-law like Kim. We all know life is only beginning for you Dad, how happy he must be now with the type of life he lived! I wish you guys the best, I know your Dad has a grin from ear to ear watching you from above, take care.

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Kim and I changed our plans of running the Provo river trail this morning and instead slept in then ran all around Spanish Fork and went on some routes I haven't run for a long time behind the Krishna Temple and over toward Leland and the new ball parks. Also with the funeral next Saturday we won't be running the 5K race we had planned, so that was one more reason for running close to home instead of going into Provo to check out the 5K course.

Legs feeling pretty good after a pretty aggressive training week for both Kim and me. I tried out some new shoes today, Asic DSTrainer2s. They feel pretty good, light but not like a racing flat. I think they would be great for a marathon. Next week I'll be doing a reduced mileage week. I've started doing this every 4-5 weeks and my legs seem to really appreciate it. Also with all the funeral arrangement and estate issues we'll be dealing with next week it will be good to have this week be an off week for running.  

From Clay on Sat, Mar 01, 2008 at 23:48:49

Good job getting out today Tom. I was wondering if you ran into my Brother Curtis he got a late start this morning as well, but I think he was mainly down in the riverbottoms.

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AM: Brrrr! Felt like a step back to winter this morning with cooler temps and nasty canyon breeze. But all in all ended up being a nice run with Kimi to start the day. As has become the pattern for us as of late we ended doing a bit of a progression run as we pretty much sped up each mile. Ave pace: 9:55

Planning on going out again a lunch today also. Today will likely be my high mileage day of the week. Planning on a reduced mileage week this week to give the legs a bit of a break after 3 consecutive aggressive weeks.

Noon: Went out with Nate and ran LakeView route. Ave pace 7:57.

From Kim on Mon, Mar 03, 2008 at 10:12:27

You are almost right on the Brrrr! Except it needs to be BRRRRR! I am finally warming up! Dang that SF canyon "breeze"! Hopefully you will have your lunch run in the sunshine!

From Clay on Mon, Mar 03, 2008 at 14:36:21

Tom it was cold this morning, I was having a hard time getting going but I finally did.

What percentage to you take off on your reduced mileage weeks? Just curious. I have decided to do the same thing every 3 to 4 weeks just to give my legs a break:)

Keep up the good work!

From Tom on Mon, Mar 03, 2008 at 15:32:20

Clay - on the reduced mileage weeks it depends somewhat on how I feel but I usually reduce by 20-30 percent. So where I've been in the 60-70 mile range the last 3 weeks I'll probably be in the 40-50 mile range this week. I still typically don't decrease the intensity/speed of the workouts (unless my body tells me to), just less miles. I like to also schedule races at the end of a reduced mileage week just to take advantage of the mini-taper effect.

From Brent on Mon, Mar 03, 2008 at 21:05:12

Tom, I like your reduced miles take, I am going to try it this week, 50 miles max, including the race. I have not backed off, 4 months of 65 to 70 per week. By the way, I really like you and Kim's down to earth attitude about running and life.

Take Care, Stay Kool, Keep it Real, B of BS Rools out

From LakeAnnDandy on Mon, Mar 03, 2008 at 21:59:25

Brent -- are you hitting on Tom or did you mean to say ... "I really like your and Kim's ..."?


Its all good. I really like Tom too ... but not like that, er ... what I mean to say is you Rool ... Just listen to what I mean, not what I say.

BTW Tom, Sorry to hear about your Dad's passing. It appears to me that he was a great man.

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Ran just before noon at work on Kuhni Road. Kim warmed up with me then I got in a 4 mile tempo in the 1/2 marathon pace range. Finished up with Kim but she was starting to feel her old nemesis IT band pain acting up in her knee so she wisely stopped running and I ran back to work to get the van to go pick her up. Darn the injury bug, we've been so lucky so far I was hoping we had found the magic formula for running injury free. Most likely the long run Saturday along with most Kim's other workouts lately becoming more aggressive on the pace (partly my fault I'm afraid) are what flared up the IT band again. Any advice from you runners who have dealt with IT band issues is greatly appreciated.

The tempo miles went pretty well considering the wind factor. However I cheated a little bit, working it so that I only had the headwind on the last mile, first 3 miles had a decent tailwind to help out. Tried the new DSTrainer2 shoes. They felt pretty good, I think they are a keeper.

Ave tempo pace 6:20, splits were 6:22, 6:20, 6:18, 6:17.

I was freezing when I got back to the gym so I did some biking and circuit/weight training to warm up before stretching.

From Cal on Tue, Mar 04, 2008 at 18:26:01

I'd like to run some splits like that. Nice job.

From Brent on Tue, Mar 04, 2008 at 20:17:51

Tom, thanks for the kudos, your splits on tempos are really consistent. When is your next race? your ready

B of BS Rools out

From Tom on Tue, Mar 04, 2008 at 20:39:58

Thanks for the kudos guys.

Brent - Kim and I were going to do a 5K this weekend but with the funeral doings it looks like the next race will be the Striders 1/2. We were thinking of doing our own "uneventful" 5K on Friday just for fun but with Kim's IT band acting up I don't think that will be a wise thing for her to do. If I feel OK I may see if I can break that 19 minute barrier, going to be tough to do with no other runners around me.

From Terry on Wed, Mar 05, 2008 at 14:27:35

Nice splits. Are you sure they are not 5K or 10K tempo? You're getting to fast and I'm slowing down. Not fair.

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Ran the Seven Peaks hill loop with Paul and Will just before noon. Nice run, I really enjoyed the sun's rays, the company and conversation wasn't half bad either. Ave pace 8:16.

From Mike Warren on Wed, Mar 05, 2008 at 15:52:38

Nice run, you gotta love those sun rays! You need to come run with us, we have plenty of rays.

From Tom on Wed, Mar 05, 2008 at 15:56:30

Mike I can't wait until Kim and I can retire and spend the cold winter months training with all you great runners down in SG. Unfortunately unless we win the lottery or my companies stock magically increases in value by 1000% it will be a good long time before we start thinking retirement.

From Clay on Wed, Mar 05, 2008 at 17:58:12

I'll be working till I'm dead!!! No retirement for this cowboy... Nice job on the noon run today Tom, keep working hard.

Be safe out there...

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Yeah that's right, just 2 easy miles today. This is actually what I had scheduled during this reduced mileage week where most the 'reduction' comes the last half of the week. I'm planning on doing a race-like 5K training run tomorrow so I want to be fresh then. I feel a bit more fatigued today than I would like to, perhaps the recovery run I did yesterday was a bit too fast or had too many hills. Hopefully tomorrow I'll feel better and have enough horses to pull off a sub-19 run.

From JeffC on Thu, Mar 06, 2008 at 17:49:12

You gotta love those short easy recovery runs. I always feel so much better the next day.

From Brent on Thu, Mar 06, 2008 at 18:07:52

Tom, who is going to pace you on the 5K run? You may need Seabiscut, Bullet Bob Hayes, 3 Kenyans to each take a mile, or a speeding jet.

You are running great,

Stay Kool, self-motivated, B of BS Rools out

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Well the little Uneventful 5K experiment actually went pretty well. Better yet Kim was also able to get some miles today without any IT band pain. Yahoo!

Warmed up a couple of miles solo, then stretched and did another warmup mile with Kim which included a few striders to get the legs ready to make an attempt at a sub-19 5K race-like tempo run. Ran the Canyon Elementary IceBreaker 5K route. Wanted to go out around 6-min pace and see if I could hold it. Held it for 2 mile then faltered a tiny bit on mile 3 but made it up during the last .10 to average 6:00 pace for total time of 18:37. I'm very pleased with this run and although I was very tired at the end and the last mile and a half were a bit painful, I'm pretty sure I could go under 18:30 in a true race environment on a similar flat course. Afterward did 3 miles cooldown run, some with Kim and some solo.

Overall time: 18:37. Ave pace: 6:00/mi. Splits: 5:59, 6:00, 6:03, :33 (5:37 pace on last .10).

Good luck to everyone running down in Moab this weekend! Looking forward to the race reports! 


From Cal on Fri, Mar 07, 2008 at 15:32:46

Way to go Tom! I guess you can cross off another one of your short-term goals.

So looking back at last year on March 10th, you ran a 7:10 pace in a 5K. If you were to summarize what has made this big of a difference in a year, what would you say?

From JohnA on Fri, Mar 07, 2008 at 15:33:17

What no wrong turns?

I wish I could have joined you today. Congratulations on a good run.

From Paul T on Fri, Mar 07, 2008 at 16:20:19

You're the man, Tom! Congratulations!

From Terry on Fri, Mar 07, 2008 at 16:21:16

You da Man! Wow!

From Tom on Fri, Mar 07, 2008 at 17:32:23

Thanks guys.

Cal - In order of importance I would say the following factors made the difference, in order of importance: 1)Months of consistent high mileage weeks (50-70 mpw), 2)Medium-long distance tempo runs, mostly in the 1/2 marathon to marathon pace range, 3)Some degree of luck in not getting injured over a 6 mo period of time.

Of course being on the blog and getting all of the support, encouragement, and maybe occasional chastisement has helped immensely.

From Kerry on Fri, Mar 07, 2008 at 17:45:27

Tom, you continue to amaze!

Didn't you also run more 5 and 10K's than you did in the past? It seems like that was one of your goals at the beginning of 2007. I've thought of doing more of the shorter races just because my best 5k pace and best half marathon pace are just 8 seconds apart.

From Andy on Fri, Mar 07, 2008 at 18:13:30

That's a great time especially considering it was run in a non-competitive environment. Your improvement over the past few months has been amazing.

From JeffC on Fri, Mar 07, 2008 at 18:44:55

Wow!! That is a great run. I haven't followed your progress over the past several months so I will take everyones word that there has been a huge improvement. But it really doesn't matter sub 19 for a 5K is huge. I enjoyed the report and everyones comments. Congratulations!

From Lybi on Fri, Mar 07, 2008 at 18:51:41

Without competition! That's amazing Tom. This is the year of Tom! Can't wait to see how the rest of your season goes...

From adam on Fri, Mar 07, 2008 at 20:13:50

great job Tom! It's a great feeling isn't it? Now no more 19's! think sub 18, sub 18, sub 18..

From Tom on Fri, Mar 07, 2008 at 23:02:15

Kerry - you're right, I did do a few more shorter races, usually about 1 a month. Pretty much higher mileage and lots of 3-10 mile tempo runs.

Thanks for the kudos and encouragement everyone.

From dandy on Sat, Mar 08, 2008 at 02:38:59

Tom, great job on the run. To be honest, watching those splits you've been banging out lately, I was surprised that this time was a PR for you. I guess I didn't pay attention to your list of PRs. I have a feeling you'll bust this time open again.

In terms of the beard that you and Kim asked about ... its my Boston Qualifier beard. I started growing it when I started training for the St Louis Marathon. I keep everything trimmed except the chin. I said that I wouldn't touch the chin again until I qualified. Its now about 3 inches long, but its tough to tell from the pic. You've got to love that Salt and Peppa action though at 38, eh?

From Brent on Mon, Mar 10, 2008 at 19:00:16

Tom, mental toughness to set a PR on your own, 100 commando points. Ditto on the rest of the comments, pretty darn impressive.

Stay Kool, faster and faster, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Logged the goose-egg today. Down in Ephraim/Manti for my Dad's funeral. Kim and I briefly contemplated going out in the early morning hours but we had forgotten how much colder it is down here in the morning compared to SF and we hadn't packed the right gear. Beyond that this is a reduced mileage week anyways and with all that has gone on this week it felt right to forgo the run today.

Although funerals can and should often be times of mourning and much sadness, in this case, where my Dad had lived a rich full life to a ripe age, had been in poor health, and most of all because he missed my Mother terribly (she passed away 15 yrs ago) and was very lonely,  there was a great feeling of peace, thankfulness and rejoicing that he is now out of his misery and reunited with the love of his life. We are so thankful for God's plan of salvation and for the sacrifice of his Son that allows us to enjoy associations with our loved ones beyond the grave. We will surely miss him and still mourn for a time, but we know he is in a better place now.

It was wonderful to spend the day with family and friends, many of whom we hadn't seen for years. We are staying one more night in Manti then Kim will be heading to California for a few days to help my sister-in-law Susan deal with her difficult struggle with cancer and chemotherapy. Hope all goes well for them and that Kim can make a difference, I'm pretty sure she will as she has a gift for bringing sunshine into to the lives of others. I'll miss her while she's gone but I know this will be a blessing for all of us.


From Christi on Sat, Mar 08, 2008 at 21:46:21

My thoughts are with your family on this funeral day. I always appreciate your & Kim's positive attitude- you are both rays of sunshine!

From Kim on Sat, Mar 08, 2008 at 22:28:48

Tom, You did such a great job with your talk and family prayer today! It has been a very joyous celebration today!

Thanks for your nice words for me also.

From Lybi on Sat, Mar 08, 2008 at 22:44:47

(((Hugs to you and Kim.))) You guys really are special people. I'm sure your Dad is proud of you.

From laura on Sun, Mar 09, 2008 at 09:21:47

Those are the only funerals that make living happy and inspire you to be better - I'm so glad the day turned out to be a "Day of Joy and Gladness" - to borrow from the hymn.

Sounds like you and Kim are having sad family situations with struggling health and loss. I hope your family will continue to be blessed because of your faith and the service of your missionary. My mom always said the family had amazing blessings while her missionaries were out.

From Tom on Sun, Mar 09, 2008 at 09:42:48

Thanks ladies for all the supportive words. The last year or 2 or so has been a crazy, whirlwind of many ups and downs so we hope perhaps things might calm down now for a while. But even with the struggles we have been enormously blessed by having our oldest in the mission field.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Didn't sleep so well last night. Not used to being alone in the bed I suppose since Kim is in CA. Finally got up just before 5 for the run. Ran into the SF Scenic Drive group so ran with them for most of the run. I'll do some more at lunch. Not sure about average pace but not too speedy, probably in the 9-9:30 range.

Noon: Did EagleView hill run with Nathan. Ugh, I haven't run that nasty hill for a while and I felt totally wimpy. I just don't seem to have any hill legs at all. Ave pace 8:10.

Seven mile 1/2 marathon pace tempo run tomorrow baby!

From Clay on Mon, Mar 10, 2008 at 09:02:49

Nice picture Tom. Where is that at?

From jtshad on Mon, Mar 10, 2008 at 09:09:45

Enjoy your time in SF, it is a great city (and a good run to run in too!).

From Tom on Mon, Mar 10, 2008 at 09:11:22

Clay - Kim took this picture at the end of the 5K pseudo-race I ran last Friday. She was trying out her new camera. We noticed the date/time is messed up. The picture was taken just in front of Canyon Elementary.

From Tom on Mon, Mar 10, 2008 at 09:14:28

jtshad - I should clarify....the 'SF' in this case is simply my not-so-exciting hometown of Spanish Fork, UT.

Kim IS in California (Redlands) but I'm still here at home. I would imagine the Spanish Fork "Scenic Drive" is no match for the many scenic venues in San Francisco. But wherever you are I still say Every run is a GREAT run!

From Cal on Mon, Mar 10, 2008 at 14:54:59

Tom, just curious what is your current definition of "1/2 marathon pace"?

From Clay on Mon, Mar 10, 2008 at 14:56:07

Nice job today Tom. I wish I had the time to run twice a day, I think it would be easier on me...

From Tom on Mon, Mar 10, 2008 at 15:03:37

Cal - I give myself plenty of leeway on HM pace so depending on how I feel I can adjust accordingly and not feel too bad about the run if I end up alot slower than the fast end of the pace range.

Lately I've been treating anything between 6:15 and 6:40 as HMP.

Clay - It is nice to have the option to do the 2-a-day runs. I find it is easier on the body and allows me to sneak in an extra mile or 2 without the strain I would experience if I did the miles all at once. Even better I also noticed Paul P has posted some info on the discussion forum showing recent studies that say there are perfomance-enhancing benefits to running the "doubles".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran just before noon mostly on Kuhni Road.  Two mile warmup then 7 mile tempo run in the half marathon pace range. As I walked to the gym to get the running gear on it looked like it might be a cloudy, dreary day but it actually ended up being another beautiful day, nearly perfect for this type of workout.

I was hoping I would feel similar to how I felt 2 weeks ago when I did a similar 6 mile tempo and be able to keep the pace under 6:30 but today I just couldn't seem to get in a good rhythm or find a pace that felt very good. Ended up just trying/hoping to keep all the miles under 6:40. At least I was able to do this. I've noticed a pattern after races or race-like hard runs where it seems to take me quite a few days to fully recover to where I can do a tempo run at a decent pace. I need to keep this in mind when I set expectations about these type of workouts. Or perhaps I just need Kim to come out and warm up with me and give me moral support like she has the last couple of weeks.

Ave tempo pace 6:35.

Splits were 6:28, 6:31, 6:33, 6:32, 6:38, 6:38, 6:38

Also did a half-hearted circuit/weights workout afterward.


From josse on Tue, Mar 11, 2008 at 15:00:15

Great job on the workout your are headed for a great Marathon, which one are you planning on running?

From Tom on Tue, Mar 11, 2008 at 15:35:40

I'm only looking at St. George at the moment. I've occasionally been tempted to run a spring marathon while things are going well, since I'm paranoid something bad might happen (injury, etc.) before October. But looking at the schedule right now it's looking like SGM will be the next one. Any thing under 3 hours will be nice, but lately I'm thinking sub 2:50 sounds alot better.

From Clay on Tue, Mar 11, 2008 at 15:41:24

Tom I would kill for those splits! That was still a good workout, nice job...

From Dale on Tue, Mar 11, 2008 at 19:15:07

I find even if I *feel* recovered I'm usually not until a few days after a race. Nonetheless, those are some very respectable splits for a 6 mile tempo run. Having support definitely helps, I think, but you got it done and it's in the bank. Good work.

From Dale on Tue, Mar 11, 2008 at 19:20:48

My bad.....didn't mean to short you a mile of your tempo. A SEVEN mile tempo! Nice!

From Curtis on Tue, Mar 11, 2008 at 19:30:49

Nice job today Tom. That was still a very respectable workout.

From Kim on Tue, Mar 11, 2008 at 19:33:23

You always have awesome workouts! You are just too hard on yourself! Give yourself a big pat on the back! I'll give you a big pat on the back on Thursday! :)

From Brent on Tue, Mar 11, 2008 at 20:34:00

Tom, I wonder about days where the pace on a tempo might be slower than wanted? Is not the body getting the same workout or better if the effort is there? It is an interesting question as runners try to recover for the next race or tougher workout. We have all likely had a similar experience.

By the way, for what it is worth, many runners get injured before St.George regardless of being cautious. All eggs in one basket thing? Ogden is a gentle marathon without the steep downhills of St.George and would likely give you a positive PR.

Sasha Science would be interesting here.

Stay Kool, thanks for the support, B of BS Rools out

From Cal on Wed, Mar 12, 2008 at 09:45:07

I second what Brent said. You should give the Ogden Marathon some consideration.

Great tempo run, by the way!

From Terry on Wed, Mar 12, 2008 at 10:21:29

Nice tempo run, It looks from the splits that you may have actually listened to your body the last few miles telling you that you were pushing it to hard for a 7 mile tempo run for the day. Maybe another day and your body will tell you to push it harder the last 3 miles.

I'll agree with some of the others in saying if a marathon is one of your goals for the year then you should plan on doing 2 marathons. Too many times you'll have a bad day or bad weather that throws any PR hopes out the window. If the 1st marathon you try goes perfect then you can bag the 2nd.

From Tom on Wed, Mar 12, 2008 at 14:42:50

Terry I think I am finally learning to not try and force things on these tempo runs, but rather just take what my body gives me and be happy to finish out the workout. Much better than like there for a few weeks I was having to quit early all the time.

You guys are really trying to tempt me with the spring marathon idea. Hmmmmm. For now I think I'll just focus on the Striders half.

From Mike Warren on Wed, Mar 12, 2008 at 15:30:12

Tom, I would love to see you run Ogden! I have 2 marathons in mind this year also, STG and Ogden. My thinking was to get my BQ out of the way at Ogden and then just try to tear STG up! Because of my knee issues, I have considered skipping Ogden. I just have not been able to train consistent. So my thought was, do I stand a better chance putting my eggs in 2 baskets and run both. Or take it easy on my body and just hope and pray it all works out at STG. I don't know what to do. But in your case, just my 2 cents but you are flat tearing it up this year! Why not increase your chances at marathon glory?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM solo run. I was pleased my legs felt fresher than I would have expected but I played it smart and kept the pace very easy. No garmin so not sure exactly on pace/distance but probably close to 5 miles at 8:45-9:00 pace. Seemed really dark this morning with no moon but it was kind of peaceful in a way. Didn't see another soul the whole time. I'll get some more easy miles at lunch.

Noon:  Ran Lakeview route with Paul, Nate and Steve. Nice run with some good conversation although I was a bit worried the pace was a little aggressive for a recovery run. I suppose tomorrow or during Friday's tempo run I'll know if that was the case. My legs actually felt pretty good during the run and still do at the moment. Ave pace: 7:51.

From Mike Warren on Wed, Mar 12, 2008 at 08:25:36

Souns like a good run, "smart miles". Great job getting out not so bright and early. How's the early morning temps right now?

From Tom on Wed, Mar 12, 2008 at 08:31:27

Mike it's started warming up a bit lately to where some mornings (like this morning) it's above freezing. Not so bad except for in Spanish Fork often the canyon winds make it feel 20 degrees colder.

From Kim on Wed, Mar 12, 2008 at 11:31:23

I've had fun on my solo runs and so have you, but I'm looking forward to running with you again! See you soon!

From Dave S on Wed, Mar 12, 2008 at 15:46:26

Tom I had a chance to check out your blog a bit. looking at your race times you have some great times. It looks like a year ago you were about where I am now. That improvment is huge. I would be thrilled with half that. How did you do it!! I noticed that you are also over 40 like me. Were you improving a lot before you got on the blog? Were you working at it hard back then? How'd ya do it?

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AM solo run in the dark again. Not much to say about this run, pretty much uneventful, like yesterday I didn't see a single other runner/walker out. Legs were feeling a bit dead as I expected they might. I will be good to have Kim back, she's flying home today. Average pace 8:55.

From Mike Warren on Thu, Mar 13, 2008 at 08:46:44

Excellent, Mr Dedication! It's a lonely life on some of those early am runs. Have you given anymore thought to running Ogden? Peer pressure, it always works!

From Tom on Thu, Mar 13, 2008 at 08:50:02

Mike - I'm still mulling....need to think a bit about the Ogden thing. My current thinking is that I won't be doing it. I'm pretty sure our ward father/son campout is that same day as well as a few other factors working against running it.

But thanks for the peer pressure just the same :)

From Kerry on Thu, Mar 13, 2008 at 09:42:12

With all the runners down your way I didn't think it was possible to go out for a run without seeing someone else :) Sometimes I really enjoy the time alone, but there are many other times when it would be nice to have some company. We'll have to get together for an early morning run again one of these Saturdays.

From Tom on Thu, Mar 13, 2008 at 11:14:23

Kerry it would be great to do a Saturday Provo river trail run again. I think Nathan will soon be scheduling the WBR team runs on some upcoming Saturdays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Did my long run today mostly on Kuhni road starting a bit before noon. I wasn't very excited at first to do the run since the weather looked like it would be nasty, but mother nature decided to be (mostly) kind and even give me some sun for much of the run. However the last mile I froze to death with wind/snow blowing right in my face.

I wanted to run 14 miles with the middle 10 miles at marathon pace (6:40-7:00 range). Wasn't sure what to expect since my legs were kind of dead yesterday so decided to run by feel and not push too much too early. This worked out well as the "run by feel" pace seemed to be around 6:50. Had to deal with a bit of headwind at times. Also stopped briefly after mile 6 to wash down a gel. I was pleased that I still had enough in the tank to push it a bit on mile 10 and make it the fastest mile. So for the most part I'm pleased with the workout.

Afterward cooled down for 2 miles then did a bit of circuit/weights at the gym.

Splits for the middle 10 miles:

1 - 6:50

2 - 6:49

3 - 6:46

4 - 6:49

5 - 6:50

6 - 6:50

Took a quick break (30 secs?) to wash down gel after mile 6

7 - 6:41 (got a bit perky after the short break)

8 - 6:49

9 - 6:48

10 - 6:37 (the gel must have finally kicked in on this mile)

Ave pace: 6:47


From Jeff on Fri, Mar 14, 2008 at 15:45:04

Great run Tom. Some excellent splits.

From Cal on Fri, Mar 14, 2008 at 15:56:47

Nice quality run Tom. I'm impressed with your consist pace thru the middle miles.

From Clay on Fri, Mar 14, 2008 at 16:03:12

Man Tom all I can say is WOW! Impressive run today.

From Andy on Fri, Mar 14, 2008 at 17:10:27

Very nice run.

From JohnA on Fri, Mar 14, 2008 at 18:04:12

Excellent run. That is amazing to have that small of time spread in 10 different miles. That must be some kind of talent. Now if you had a pull boay, you could have run faster.

From Tom on Fri, Mar 14, 2008 at 18:47:50

John I find on alot of these long tempo runs sometimes I just get really locked onto a particular pace and don't have to really think about it much. Kuhni road lends itself to this type of running also because it's very flat the entire way.

From Mike Warren on Fri, Mar 14, 2008 at 23:01:46

Very impressive Tom! You are having alot of great workouts. Considering you did not even feel like running, what an animal! When I grow up, I want to be like you.

From Ian on Sat, Mar 15, 2008 at 07:45:40

Good workout Tom, very consistant and a good last mile. Do you have any problems with taking gels?

From Tom on Sun, Mar 16, 2008 at 18:28:36

Ian - The only only gels that have given me trouble are the caffeinated ones. I've had good luck with non-caffeinated eGels, AccelGels, and CarbBoom gels. Just need to make sure I wash them down with a good does of water (not gatorade). Also at 20+ miles into a marathon they all taste terrible and usually make me want to hurl.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim and I staged a bit of a daylight savings protest today by sleeping in a bit before going out for our morning run. We went along a similar route as 2 weeks ago but tacked on an extra mile and a half to get in the miles Kim was wanting to get in preparation for Striders 1/2.  We were grateful the weather ended up being mostly pleasant during the morning hours rather than the overcast, stormy conditions that seem to be closing in even as I type. We made an effort not too push too had today since this was a longer run for Kim, most miles in the 10-10:30 pace range. Toward the end Kim's knee (different knee than before with the IT band trouble) was acting up a bit so we did some run/walk just to play is safe. Injuries STAY AWAY!!!

From James on Sat, Mar 15, 2008 at 12:14:54

It is always good to sleep in once in a while. I would do it more often if I could.

From Terry on Sat, Mar 15, 2008 at 15:53:00

Nice week of running. I still think that all of your old marathon troubles came when you were running less miles and you weren't in as good of shape. I still think you should run more than one marathon this year or I'm secretly trying to get you injured cause I'm jealous your running like a mad dog.

From JohnA on Sun, Mar 16, 2008 at 15:25:43

Are you racing this next weekend?

From Tom on Sun, Mar 16, 2008 at 16:02:10

John - no race this weekend. Next one is the Striders 1/2 marathon on Apr 5.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Thought perhaps I'd start posting my workout plans for the week here in a Sunday rest day entry. I've had a couple people ask what I was planning on doing leading up to Striders 1/2 so I figure this is a logical place to post that info publicly. Also I think this will help motivate me a bit to be accountable and not to cheat on any of the planned hard workouts.

This week is kind of messed up since I'll be spending much of the week up in Salt Lake at Novell's Brainshare trade show. Normally I would be doing my mid-tempo/long-tempo runs on Tues/Fri. but with the Brainshare schedule it works better to do them on Mon/Thurs this week.

Mon: 12-13 miles with 8 miles tempo at half-marathon pace (6:15-6:40).

Tue: 8-10 mile recovery run (all miles above 8 min/mi).

Wed: 5-6 miles AM, 5-6 miles Noon. Easy pace (7:20/mi or slower)

Thu: 15-16 miles, 11 miles at marathon pace (6:40-7:00)

Fri: 8-10 mile recovery/easy run

Sat: 10-14 mile recovery/easy run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Went out just before noon, did a few miles warmup then 8 mile tempo in the 1/2 marathon pace range. Legs felt pretty good today and I was pleased with the run, although it took my brain a couple of miles to get in the game. I was quite happy to have enough gas left on the last mile to push a bit and get the 6:16.

I wore the Adidas Adizero racing flats so that might have bought me a few seconds. But I need to remember I have to wear the right socks with these shoes or I get nasty blisters on the balls of my feet. Unfortunately I did NOT wear the right socks today so I've got a huge one on my left foot. Hope it doesn't bug me all week.

Finished the 8 mile tempo in 51:32. Ave pace 6:26. Splits were 6:31, 6:29, 6:26, 6:24, 6:26, 6:27, 6:29, 6:16.

Also did some circuit/weights afterward.


From Kim on Mon, Mar 17, 2008 at 15:48:03

Good job, Tom! Some day I want to be able to run that fast with you, even if it were just for a half a block!

From Tom on Mon, Mar 17, 2008 at 15:51:23

Kim actually you seem to be a better sprinter/kicker than me so you probably can already whoop me good on a 1/2 block race!

From Cal on Mon, Mar 17, 2008 at 15:54:41

Nice job again! I'm continually impressed with your abilities to whip out those great times.

From Kerry on Mon, Mar 17, 2008 at 16:15:23

Man, that's the advantage of being able to average a 6:26 pace -- you can get in a long run and still have time for some circuit weights. That's something I need to start working on. My lower back muscles need to be a lot stronger.

From Brent on Mon, Mar 17, 2008 at 16:42:51

Tom, just read an article about tempo runs, 15 to 20 seconds per mile faster than marathon pace, close to the pace you could hold for a half marathon. It seems you are right on track to break 3 hrs. I don't know how you stay so darn consisent on these runs?

Stay Kool, Great Workout, B of BS Rools out

From Terry on Mon, Mar 17, 2008 at 17:15:23

You're a running machine! Nice strong finish with a 6:16, WOW!

From johnA on Mon, Mar 17, 2008 at 18:20:19

6:16 to wrap up the workout. Excellent!!!

From Clay on Mon, Mar 17, 2008 at 21:20:06

Great job Tom you are primed for a great racing season, I'm kind of excited to see how you do this year...

From Sasha Pachev on Thu, Mar 20, 2008 at 10:17:02

That is very good. What used to be your 5 K pace is now a long tempo. Note that this would be slower than your true race pace in the half-marathon. It is virtually impossible to run 8 miles alone after a 5 mile warm-up on a regular training day at your true half-marathon race pace.

From Tom on Thu, Mar 20, 2008 at 10:20:41

So Sasha, what do you think I should shoot for at Striders 1/2 and how should I approach the race? I really have nothing to prove and I don't mind taking some risks and going out aggressive early even if that means I bomb the race at the end.

BTW I should mention I actually ran about 2.5 mile warmup miles, then did the 8 mile tempo then 2.5 more cooldown miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Morning run with Kim for 6 miles then a few more solo. Pretty much uneventful, no Prehistoric Monster sightings :).

Legs feeling pretty good after the hard run yesterday. I was also happy the foot blisters from yesterday didn't bother me, however the lower abdominal muscle strain was a bit uncomfortable at times. I need to watch this closely. Kim had no knee troubles so that was a good thing. Now off to SLC all day for Novell Brainshare conference. Yahoo.

From Kim on Tue, Mar 18, 2008 at 09:19:25

It was good to get the run out of the way this morning. I'm glad there were no prehistoric monster sightings. I hope they are fewer and farther between all the time. Don't share too much of your brain today...save a bit for yourself.

From Mike Warren on Tue, Mar 18, 2008 at 13:13:51

Tom, good workout! I have never been to a brain conference. Is a brain required to attend one? Maybe thats why, I have not been!

From Andy on Tue, Mar 18, 2008 at 18:27:31

Your training has been great. I don't think that there is anyway that I will be able to keep up with you at Striders. Are you running any spring marathons?

From Tom on Tue, Mar 18, 2008 at 21:26:43

Andy - no plans for the spring marathon despite alot of peer pressure as of late to do it. In between Striders and Ogden Marathon we'll be doing a family vacation and a few other things where I don't want to be worrying about 20+ milers. I was actually looking forward to a bit of a break from intense training after Striders and just work on base for a few weeks before gearing up for heavy duty St. George training and a possible sub-2:50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

With my modified work schedule this week I was able wait until the sun came out to do the 6 mile morning run with Kim. The SF canyon breeze was a bit crazy at times but with the sun shining brightly it wasn't so bothersome today, and ended up being a super run. Ave pace somewhere around 10 min/mi.

Then less than 3 hours later did the Lakeview 10K loop and had another great run with Paul and Will. This was officially my 1st day this year wearing a singlet! Yahoo! Spring really truly is on it's way! Afterward did a quick circuit/weights workout. Ave pace 8:15.

Sure nice getting the double dose of sun today but it made want a nap. Going to the Collective Soul concert tonight as part of the Brainshare festivities with Kim, Kim's brother and our 2 youngest boys. Hope I can stay awake :)


From Cal on Wed, Mar 19, 2008 at 15:23:41

Lucky! I'm a big fan of Collective Soul.

It felt very Spring-like out there today, didn't it?

From Tom on Wed, Mar 19, 2008 at 16:54:35

Cal I've been trying to dig up a few more free tickets to the concert tonight from some of my work buddies who aren't using all of their "allotment" (5 tickets per employee) but so far to no avail.

If by chance I find a few more I'd be happy to give you 1 or 2. Not sure what your schedule is like but if I can find any I'll post again later and let you know. The concert goes from 8 to 10 at the ES Arena.

From Cal on Wed, Mar 19, 2008 at 17:00:14

Thanks Tom, I appreciate your efforts. I don't think I could make it fly though. We already have some neighbors coming over for a 'Survivor' party at the house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Pretty much uneventful run from my house out to Zephyr and back. Legs feeling pretty good but I felt like I was sleep running and couldn't get my head into the run. I think 2 consecutive nights of not much sleep was the main problem. Lower abs pain still buggy. Ave pace 8:35.

Well the Collective Soul concert ended up being a lot of fun. Many of the concerts I've been to at the Delta Center / ES Arena haven't been that great just because so many bands insist on have the volume so loud and the ESA is so echoey that it doesn't sound like music, more like a big loud screech like a jet engine or something. And with my ears being fried a bit back from the high school and college rock band days I usually leave concerts with ear ringing that lasts for days with a big loud-music hangover the next day. So I was very pleasantly surprised that CS kept the volume level reasonable and with the exception of the first song or 2 the sound quality was pretty good considering the location.  

Also before the concert, comedian Frank Caliendo entertained us for about an hour. He was a hoot. 

From Clay on Thu, Mar 20, 2008 at 11:32:30

Nice run Tom. Sometimes its hard to get out of bed and get-r-done, but like you say "every run is a good run"...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I did the long run I had originally planned for Thursday today in the late afternoon. With the way my work schedule ended up and with being really tired this week with Brainshare conference and not the best sleep, this was the most logical time for this run. I didn't have big expectations what with being exhausted from standing all day the last few days with not enough sleep. Also I usually don't seem to ever enjoy running in the afternoon so I was very pleasantly surprised the marathon pace tempo run OK. Perhaps the near perfect weather conditions helped. I was able to run in shorts and singlet again.

Did 2 mile warmup then 11 miles at MP then 2 mile cooldown. I passed JohnA tri-guy riding his bike toward the end of my cooldown. Total time for the 11 miles 1:14:58. Ave pace 6:48.

Splits were 6:50, 6:47, 6:45, 6:51, 6:52, 6:43, 6:45, 6:55, 6:47, 6:57, 6:39.

I did stop for a moment between miles 5/6 to wash down an AccelGel. Ran from home down to the bottoms, up to by Prestwich Farms then back down river bottoms road to the ballparks then over Leland way and finished at the ballparks.

I have to mention the dumb dream I had last night that was one of reasons I didn't sleep good because the dream made me mad and woke me up. I dreamed I was running a marathon, trying really hard to get a good time but various obstacles kept slowing me down. At one point I was needing a GU but they weren't giving them out you had to buy them. The guy selling the GU kept trying to get me buy this huge breakfast instead (bacon, eggs, etc.) so finally I just said "ALL I WANT IS JUST 2 GUs PLEASE!!!". So finally he sold me the GUs but then he kept teasing me and took forever to give me the change. Then when I finally got back running trying to make up the time I had lost I got stuck behind a row of not-so-skinny women who were walking the race. Then I got mad and woke up. Sigh......

From Brent on Fri, Mar 21, 2008 at 22:27:51

Tom, too funny about the dream. Maybe you are going bonkers. I will be going bonkers if I cannot run at least everyother day next week. Nice marathon pace run for you today, sweet.

Stay Kool, carry lots of money when you run marathons for those sour cream and chives GUs, B of BS Rools out

From Clay on Fri, Mar 21, 2008 at 22:55:01

I about ran over you today on my motorcycle, I yelled Tom and was thinking of stopping but I didn't want to bother you, It looked like you were clipping along at a pretty good pace. I passed you just as you were about to turn the corner to head to the river bottoms just past the Golf Course...

Freaky dream too, kinda scary!!!

Keep working hard, you are an inspiration!

From Jeff on Sat, Mar 22, 2008 at 01:58:54

Tom, you've got to be kidding about not having any raw speed. Look at your tempo run pace. You're continuously banging out miles in the 6:30 range and getting close to 70 mpw in. I bet you've got more speed than you think. However, on the off chance that you don't ... I've got a tip for you. I don't know the science behind it, but I'm beginning to swear by it. HILL REPEATS. I'm finding amazing results from them. Anywhere from 1/4 to 1/2 mile repeats up a grade as little as slight to moderate. Keep the pace so that it feels "hard", like a normal repeat would. Use a jogging rest interval to get back to the bottom and repeat. I usually do about 2 to 2.5 miles of repeats at least every other week. If you don't believe me try throwing it into your workout by doing a 10 miler that has a moderate number of hills in it. Run it at LSD pace, except hit every hill 'hard', recovering back to LSD pace as quickly as you can, but without stressing yourself too terribly much. 4-5 days later head out for a Threshhold run. Get a good 3-4 mile warm up in and then let the dogs loose. Don't keep track of the splits. Just keep track of the 6-8 mile running time, and maybe that last mile (hit that one hard).

From Johna on Sat, Mar 22, 2008 at 13:00:40

I was on my cool down too when you passed me.

Awsome run. You can just crank out all the sub 7 min miles.

That is a great dream. I will have to try to sell you some GU.

From Andy on Sat, Mar 22, 2008 at 14:36:27

Great run. I think that you had that dream because your training has been so outstanding that you know the only things that will prevent you from reaching your goals are things that are out of your control. Remember, GU is free on the race course and you will be far ahead of the Gallow Walkers walking 6 wide.

From Tom on Sat, Mar 22, 2008 at 19:24:52

Thanks guys for all the comments and support.

Jeff - thanks for the suggestions. I've been planning to add some form of speed work besides just the long tempos in my training a couple of weeks after the Striders 1/2 marathon in April. I think the schedule I'm looking at does start with some hill repeats similar to what you mention. I haven't really done hardly any type of short interval work over the winter so I'm assuming that's why my 5K pace and 1/2 marathon pace are only 15-25 seconds different.

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Kim and I slept in a bit again this morning as we needed the rest and also enjoyed being able to run in the sun for most of the run. It was another glorious beautiful day to be out for a run. This was Kim's longest run prior to the 1/2 marathon and she did great. She was especially strong on all the hills and held up pretty well the entire distance. Good job Kim!

I was pleased to feel pretty good despite the hard long run late afternoon yesterday. Hopefully we are both peaking just in time for the race. My legs feel great and the lower abdomen pains seem to be diminishing the last couple of days. I think this was my highest mileage week ever.

From Kim on Sat, Mar 22, 2008 at 12:14:53

YES! I love being able to say I ran 14 miles and enjoyed the whole thing! Thank you so much for helping me with all this running stuff and everything else! It's great to have a guy who can be my husband/coach/therapist/etc...all wrapped up in one!

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Happy Easter everyone! Hope everybody is having a great day. Posting my tentative running schedule for the coming week. I'll be cutting back slightly on the length of the tempo runs this week but not the intensity as we get closer to Strider's 1/2 on 4/5. As always I reserve the right to change things up during the week based on how I feel on a particular day, i.e. if injury pains or sickness, etc. pop up. Shooting for 60-70 miles.

Mon: 6-8 miles AM, 4-6 miles at noon. Base pace (7:15 or slower). Circuit/weights.

Tue: 2 miles warmup, 6 miles at half marathon pace (6:15-6:40), 2 miles cooldown.

Wed: 5-6 miles AM, 5-6 miles noon. Recovery pace (8:00 or slower)

Thu: 6-8 miles AM, 4-6 miles noon. Base pace. Circuit/weights.

Fri: 2 miles warmup, 8 miles at marathon pace (6:40-7:00), 2 miles cooldown.

Sat: 8-12 miles @ recovery pace.


I have a theory on the lower abdominal pain/strain I've been dealing with but that now seems to be on the mend. I noticed the last couple of weeks I did my circuit/weight training (which includes some lower ab work) immediately after doing my hard tempo runs. I think doing this when my body was already in a weakened/drained state was not so smart and may have caused the lower ab muscle strain. This week I'm dropping the ab exercises entirely from the routine and we'll see how it goes.

From rungel on Sun, Mar 23, 2008 at 20:44:52

Oh man i did that to myself last year. Took all summer for the lower abs to get back to normal for me. I think i was doing squats which caused it. It was a little un-nerving I mean i went to the Dr's and got checked out. He told me don't worry but I went in for an mri against his advice. Which he was right.

Wow i forgot all about that till just reading this.. Eventually it went away after almost a year..

From Clay on Sun, Mar 23, 2008 at 21:33:14

Tom I had a lighter week this past week and my miles were about 15% less than the previous weeks.

Should I do a similar week this week or ramp it back up for a week and then do a mini taper for the race? Any advise you could give me would be greatly appreciated...

Sounds like a busy week for you, good luck...

From Tom on Mon, Mar 24, 2008 at 08:58:37

Clay - I think if your body/legs feel good then you should be fine running full mileage for this week and then the mini-taper next week. My mileage for this week will probably be a bit less than last week (which was an all-time high for me), with my tempo runs still being run at a similar pace as last week but a bit shorter in distance.

Of course everyone is different and I think it's always important to listen to your body and find what works best for you.

From Dale on Mon, Mar 24, 2008 at 18:03:38

Tom, I've run into the same problem with doing core workouts and running....I've been doing them on my Easy days (3 x week) but every once in a while would wind up pushing things a bit much and wound up sore down in some of the deep ab muscles. I think that's affected a few of my hard workouts which generally come the next day.

I tried moving the core work to my hard days, thinking I'd give myself a couple of days before the next hard effort to recuperate, but I could tell that was disasterous after the first try....too spent to do core work and nearly strained my right hamstring again in the process.

So I don't have the perfect solution but I plan to revert to the 3 x week on the Easy day model and just take it easy as needed, skipping the exercises that feel like they are too much. I'd like to know how the elites get away with doing this stuff 6 times/week.

Sorry I don't have the solution but at least you know others are in the same boat you are!

From Tom on Mon, Mar 24, 2008 at 18:53:18

Thanks for the comments on the abs issue guys. Dale I know just what you mean about trying to figure out when to do the core work. I feel like if do it the day before a hard workout then I can't do the hard workout fully, but if I do it right after that's worse. For now I'm back to the day before and being kind of half-hearted with the core work so I'm not too sore the next day.

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AM run - 3.5 miles solo then 4 with Kim. Nice morning, huge moon, but of course the stiff canyon breeze to keep things from being too comfy. But all-in-all a nice start to the week. I think all miles this morning were in the 8-10 range. Planning 4-5 more at lunch in the bright spring sunshine.

Noon Eagleview 5.2 mile run with Paul and Bill R. An absolutely beautiful spring day. Had a great run with great company. Ave pace 8:19.

Did some circuit/weights afterward minus any abs stuff.

From Kerry on Mon, Mar 24, 2008 at 09:48:04

There are so many nice things about running in Spanish Fork, that if it wasn't for the stiff morning winds everybody would move down there and then the open fields would turn into subdivisions :) We get some pretty good morning winds coming out of American Fork Canyon, but by ordinance they're not allowed south of 105th North.

Be sure to wish Paul a happy birthday today!

From Tom on Mon, Mar 24, 2008 at 09:50:32

Kerry since we don't seem to have hardly any open fields anymore I think everyone moved here already!

Thanks for the reminder on Paul.

From Kim on Mon, Mar 24, 2008 at 10:43:11


They needed to pass that ordinance here! We should have read the fine print a bit better. Oh well, we do love it here! And it helps if we call it a "breeze".

From James on Mon, Mar 24, 2008 at 18:58:46

That wind must miss Cedar Hills and head down my way, because I was standing still on 100 East in AF the other day! The wind makes you tough unless you have lost a bunch of fitness like me; Although, I hate running into it!

Tom- that is nice that you and Kim can have a nice spouse run once in a while.

From Johna on Mon, Mar 24, 2008 at 22:14:52

Nice sun this afternoon, nice moons in the morning. I ran in that yucky wind. Had to be a spoiler in the group.

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Went out just before noon. Two mile warmup, 6 mile HMP tempo run, 2 mile cooldown. I was missing the sun most the time as it was overcast for most the run but then it finally made an appearance toward the end. Body felt good but not great today. For fun I wore my super-light Asics Pirahna flats just to see if they did any better than the Adidas flats as far as blisters. Probably about the same but I think I like the Adidas better for longer distance as they don't seem to have as much wobble and they only weigh about an ounce or 2 more.  I just need to remember to wear the right socks and maybe put a bandaid or moleskin over the problem areas for the race.

Ave pace for the tempo 6:26. Splits were 6:28, 6:30, 6:27, 6:28, 6:26, 6:16.

From Clay on Tue, Mar 25, 2008 at 14:35:20

Nice run Tom. Those are some great splits, atleast from were I'm standing they are anyway... Keep up the good work and you will be kicking some butt in a couple of weeks!

Be safe out there...

From Dave S on Tue, Mar 25, 2008 at 15:45:32

Tom, nice running. I wonder how you would do if you were feeling great. At the rate your going you might end up closer to 2:50 than 3 hours at St. George.

From Tom on Tue, Mar 25, 2008 at 19:19:17

Thanks guys. I'm kind of hoping 2:50 is closer to reality for St. George this year but I'll take the sub-3 if that doesn't work out.

From Brent on Tue, Mar 25, 2008 at 19:25:54

Tom, nice consistent workouts. Striders half will be an interesting for you, given how well your training has gone.

Stay Kool, B of BS Rools out

From Dale on Tue, Mar 25, 2008 at 19:44:46

Wow, nice splits on your Tempo. It looks like you're in sub-3 shape now so I don't see why you shouldn't be ready for a sub-2:50 in the fall. Keep it up!

From johna on Tue, Mar 25, 2008 at 22:42:58

Heck of a run. End with a 6:16 niccce!

From Terry on Wed, Mar 26, 2008 at 14:59:24

Nice finish with a 6:16. I'm betting that you can run a 6:30 pace HM without to much problem but a 6:15 pace HM is a lot faster, but if you had a perfect day who knows?

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AM: Went 6 miles with Kim. Nice morning for a run, temps fairly mild (40 degrees?) with little or no wind for a change. We ran down/up some hills and also threw in a few striders. Ave pace around 9:55 if I remember correctly. Planning on 5-6 more at lunch.

Noon: Eagleview run with Paul and Will. I felt pretty braindead and lethargic today and felt like I was sleep running so I probably wasn't very good company today. Ave pace 8:17.

From Kerry on Wed, Mar 26, 2008 at 09:26:27

You're really getting some great mileage in and staying healthy as well. You seem to have found a good balance between hard effort and recovery runs.

From Kim on Wed, Mar 26, 2008 at 10:06:59

Great run this morning Tom! I need to trust your sense of temps though....remind me next time that if it's in the 40s I'm going to want shorts!

I think I need to take a bit of credit in helping you with your recovery runs and keeping them at a slow pace, I'm glad our runs together don't slow you down in the long run!

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AM: Got a bit over 5 with Kim then around 3 more solo miles afterward. Another fairly peaceful, mild morning. From the weather report we thought it might be stormy but the skies were pretty much clear and best of all NO WIND!!! Ave pace with Kim around 9:55 (we typically start slow then speed up each mile finishing around 9:00-9:30 pace). Ave pace solo miles 8:00.

PM: Had intended to go the gym at work and do my circuit/weights workout and then maybe a couple of miles on the treadmill. However I got engrossed in the last section of a movie and had to see the end and ended up doing almost 4 miles. I think the name of the movie was "August Rush". I need to rent it so I can see the whole thing, I thought it was pretty good. Ave pace: 7:57

From Mike Warren on Thu, Mar 27, 2008 at 23:31:17

Tom, another good week for you! Very glad, you are doing so well. I heard you guys were coming to Sunny St. George on the 12th. Man I wish I was able to run, it would be a blast to put some miles in with you. Keep up the good work, STGM will be here before you know it!

From Ian on Fri, Mar 28, 2008 at 05:05:27

It is a good week for you, nice mix and good consistent running. Your tempo run on Tue was solid, I liked the push on the last mile.

From Terry on Fri, Mar 28, 2008 at 09:12:37

August Rush is a good movie especially for a musically inclined guy like you.

From Tom on Fri, Mar 28, 2008 at 15:57:15

Thanks for the comments guys.

Mike - we will in SG on the 12th so hopefully we can hook up with some of the great running crowd down there that morning. I'm bummed out that you have to be out of commission here for a while, it would be great to run some miles. Hope things work out well for you and look forward to a great STGM for all of us!

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Noon run on the much beloved Kuhni road. Two mile warmup then 8 miles mostly at marathon tempo pace then 2 mile cooldown. Had a hard time getting into the run for the first 3 or 4 miles. Kind of a dreary day with some headwind the first 4 tempo miles that made the run feel harder than it should. But after turnaround I had the tailwind to make the last 4 miles go much nicer/faster and feel easier than the first 4.

Time for 8 miles 53:51, ave pace 6:44. Splits: 6:44, 6:55, 6:49, 6:45, 6:45, 6:43, 6:36, 6:31.

Just some thoughts on running form..... I've noticed sometimes it takes me 4-5 miles of running before I can seem to get my form to feel half-decent. I don't have particularly great form ever, but I notice starting out on these tempo runs often I can just tell my form is bad but sometimes there is nothing I can do to immediately improve it. I seem to have to just keep running and then after a few miles my brain will finally decide to kick into gear and I finally feel like I'm running with half decent form.  Anybody else ever notice anything like this? Anyways just kind or rambling a bit today, must be a boring-not-motivated-to-work-on-Friday thing going on.

From Kim on Fri, Mar 28, 2008 at 15:22:37

Hang in there baby! The workday/week is almost over! Championship church ballgame waiting for us tonight! Great run as always! BTW: I love your form no matter which mile you are on, (or even if you're not running at all!) :0)

From Kerry on Fri, Mar 28, 2008 at 15:58:30

Great run, Tom! I kind of miss that old Kuhni road although I don't imagine it still has the same familiar fragrance. I've noticed the exact same thing about form. Right now it doesn't kick in until I'm about done for the day, but when I'm in shape it just seems to kick in after about two miles...as you say, it's like your body suddenly remembers how it's supposed to move.

From Clay on Fri, Mar 28, 2008 at 16:28:47

Sometimes I feel like my legs are going in two different directions!

Is that what were talking about here? Sometimes I feel very smooth but for the most part I feel like on ostrich out there, legs and wings going all over the place:)

P.S. I'm sick of work too!

From Andy on Fri, Mar 28, 2008 at 16:37:30

My form is absolutely awful and I notice it more on tempo runs than any other type of run. I really have to focus on keeping the pace smooth and not allow my feet to slap too much when I am running at tempo pace.

You had a great run today. I was hoping to run with you at the half marathon next week but don't think that I will be able to keep up.

From Tom on Fri, Mar 28, 2008 at 17:01:10

Andy and Clay - you're descriptions of form problems is exactly what I'm talking about. I guess it's just normal to have to work hard and get warmed up properly to get the brain and legs in sync for running efficiently.

Andy I think it might be me having trouble keeping up as looking at your PRs it seems I'm typically a step or to behind you. Of course you never know come race day what kind of surprises might happen. Maybe we can start out together and depending on how we are each feeling make the call after a bit on what pace to run. If we're in sync great but if not then we can both run our best and see what kind of race the heavens have planned for us.

From Jeff on Sat, Mar 29, 2008 at 01:04:11

Form -- I'm big on this one. Its the easiest way to improve time. Starting with arms, slow runs are the best time to practice this. Especially for you Tom, given the opportunities you have with Kim to practice.

Arms: coming through between the hip and the chin. They don't have to come all the way from point to point, but they can't go past the points. You should also work very hard at keeping them from swinging into your body. Think of it as a pendulum from the shoulder that barely skims outside of touching your hips and keep that line up through the swing. Really work on paying attention to this during the slow runs and it will begin, over time, to occur naturally.

Legs: Slow runs are a place to work on this as well, but you can also set aside a hill to do them on. So many possibilities here. High skips (bounds), accentuating the driving motion of the arm and opposing knee, quick stepping high knees (great one with a slower partner) two legged hops, knee high leg extensions, the list goes on and on, just check out stuff on the net about running economy and form. Most of the stuff listed you can actually do during a slow run. If you use the slow run to really focus on it it will begin to occur naturally at other paces. The key is to accentuate the action occurring during slow runs, but during other runs, keep your movement minimalized. I think on one of the message boards there is a link to an Arthur Lydiard lecture in Japan that has a lot of this info on it. Hmm. http://www.lydiardfoundation.org/pdfs/OSAKALECTURE.pdf check that out.

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Easy 8 miles with Kim down in Manti this morning.

We will be in Ephraim all day cleaning out my Dad's house as we get ready to sell it :( It will be pretty strange to have someone else live in the house I grew up in. But it looks like my niece might buy it so that would at least keep it in the family.

From Clay on Sat, Mar 29, 2008 at 10:26:30

Good luck getting everything squared away down there Tom & Kim, Be safe:)

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Race week this week! Also going to be a reduced-mileage/taper week as my body surely could use the rest. Looking at doing something along the lines of the following...

Monday: 4 miles AM slow, 4 miles Noon at 7:00 pace or slower. Circuit/Weights.

Tuesday: 6 miles easy (7:30 pace or slower)

Wednesday: 5 miles with 2 miles tempo in the middle at HM pace (6:15-6:40).

Thursday: 3 miles easy.

Friday: 0-2 miles easy.

Saturday: Striders 1/2 marathon!!!! Going to treat this race differently than the past few races and not set any Gold/Silver/Bronze goals. My only goal is to take some risks and go out a bit more aggressive than usual, try to hold a 6:00-6:15 pace on the downhill first 8 miles of the course then try and hold on for dear life and hopefully have a PR type race. Probably a recipe for crash-and-burn but what the heck.

From Brent on Sun, Mar 30, 2008 at 19:59:10

Tom, no guts, no glory. (I hope the weather is not freezing that morning. You never know up there. We had pelting hail one year in the marathon with cold rain). Lets hope the weather is not the joker.

Stay Kool, B of BS rools out

From josse on Sun, Mar 30, 2008 at 20:01:12

I believe only risk takers get ambitious goals. I think you have to go out that fast and take advatange of the downhill start. Good luck you will do great.

From Jeff on Sun, Mar 30, 2008 at 22:08:31

Tom. After marathon training I believe that a 1/2 marathon is an insignificant distance. By that I mean that I see no reason not to do a 3 mile warm up before hand. Get a nice and easy 2-3 just before the race (ending less than 10 minutes prior to the start -- if it were me I'd go for 2.5) and then I don't believe that such a fast start is that risky. Good luck!

From Terry on Mon, Mar 31, 2008 at 09:38:13

Hit those down hill miles at 6:00-6:05 running smooth and easy so you can move to 6:25's on the level. I'll be cheering for you unfortunatley I'll be doing it from my home.

From Ian on Mon, Mar 31, 2008 at 09:48:12

Sounds an exciting course Tom. I think your strategy makes perfect sense, you've got to use that downhill advantage. Enjoy your week and turn up fit and sharp on race day.

From JeffC on Mon, Mar 31, 2008 at 10:15:27

If you don't try you will never know. I say go for it. Best of luck to you in your race, I look forward to the race report.

From cgbooth23 on Mon, Mar 31, 2008 at 12:04:37

I have ran the course 2 out of the last 3 saturdays and 1st one had 4 inches of snow at the start and 16 degrees and this last Saturday started warm (44) but dropped quick with a very stiff headwind and horizontally blowing snow kernals... with that being said it was a great run, i figure it can only get better for Saturday, Good Luck!

From Kim on Mon, Mar 31, 2008 at 13:08:16

Not sure I want to know the weather conditions for the route! I might chicken out! 44 degrees would be fabulous! But please no 4 inches of snow, dropped temps, very stiff headwinds or horizontally blowing snow kernels!!!!

From Clay on Mon, Mar 31, 2008 at 19:34:58

I think the sky is the limit for this weekend Tom, I can't wait to see how you do:) I will see you there and I hope to learn a lot from you elite's its fun to watch you guys run...

From JohnA on Mon, Mar 31, 2008 at 22:14:15

After the first mile I say, cut it loose. You have been training great so you deserve to run a great race.

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Well nasty blizzard like conditions and icy roads put the kabosh on my planned morning run with Kim. I ended up going to the gym at work just before noon and got in 4 miles on the treadmill (7-8 pace) then 4 more with Paul outside, I think mostly in the 7:30-8:00 pace range. The weather wasn't too bad but there was a stiff breeze in our face on the way back. Paul got in a few more miles after I finished up. I was glad he showed up and we got out, I was getting pretty bored on the treadmill.

Also did some circuit/weights stuff.


From Kerry on Tue, Apr 01, 2008 at 10:14:13

It looks like you've got a good week planned out. Hopefully it'll get back to Spring before too long. I can only take a few miles on the treadmill before going bonkers.

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Uneventful solo run around 7 peaks loop (short version) just before noon. Kim and I decided to yield once again to Mother Nature this morning as it was 20 degrees but with the worse-than-usual SF canyon 'breeze' the wind chill must have been near 0. Our WOW powers are faltering a bit as of late, but since this is a reduced-mileage/taper week for both of us it's not a big deal. Besides it's just not right for it to be this cold and nasty in April.

Ave pace 8:03

From Clay on Tue, Apr 01, 2008 at 14:48:16

Amen Tom!!! It was one cold bugger out there this morning. I can't wait for the 100 degree weather you won't hear me complain:)

From Brent on Tue, Apr 01, 2008 at 17:52:37

Tom, teaser weather, a good day here or there, who wants to drift back into the mental WOW mode! 100 degrees sounds great.

Good Luck Saturday, both you and Clay.

Stay Kool, not frozen and without the Gang, B of BS Rools out

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Finally this week for the first time we had nice, more April-appropriate weather conditions for a morning run. Mid-30's, no wind, sliver of a moon, pretty nice I thought. And having Kim for company for most of the run was even nicer. Mostly uneventful except for a couple of cat encounters that Kim mentioned on her blog. After a 2 mile warmup I did a couple miles at 1/2 marathon pace. Garmin said 6:24 & 6:17 for splits but I think it glitched on the 2nd mile which was probably closer to 6:25. Felt good, invigorating. Wore the Adidas flats that I'll use on Saturday. Looking forward to a good nap during the lunch hour today.

***PM Update*** - Well I got my nearly hour long nap at lunch so that was good, but even BETTER, I got a confirmation from the St. George Marathon folks that  YES they did remember that they burned me last year in my attempt to volunteer as a blind runner guide, and YES they were marking me down for guaranteed entry into this years marathon. Hooray! Now the next step is to get Kim in for her 1st ever marathon experience. I tried to kindly hint to the SGM folks how cool it would be for Kim to get in but they didn't offer me any promises or guarantees. Guess we may have to wait until May to find that one out.


From Lybi on Wed, Apr 02, 2008 at 09:35:42

Good luck on Saturday! I can't wait to read your race report.

From JohnA on Wed, Apr 02, 2008 at 20:26:28

Congats on getting in. It is crazy this 6-10 month preregistration. I am amazed at how many no shows we get in tris. The organizers just pocket the money. You would think with the technology these days, they could hand pull outs and replacements. I guess road races don't fill up that much since you don't have to worry about swim starts and transition areas. Just a pet peeve. Some computer programer could find a fix for that.

From Brent on Wed, Apr 02, 2008 at 21:04:24

Tom, congrads on the St. George entry. We will see you down there and at striders. Good luck on saturday, your ready.

Stay Kool, B of BS rools out

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AM relaxed 3-mile run with Kim. Another pretty nice morning with very little wind. Did a few striders during the last mile to wake the legs up a bit. Actually my legs are feeling really good today. They feel pretty juiced right now and are asking why we did a nice 3 mile warmup and then stopped?! Ready for 10 more! Hopefully we can save all that pent up energy for Saturday. I haven't yet gotten my pre-race/taper anxieties and antziness yet but by the end of the day and tomorrow that might be another story. Apologies in advance Kim if I start acting doofy later :)

From Kim on Thu, Apr 03, 2008 at 09:07:23

Don't worry Tom, I'm use to your running doofiness! Maybe I'm even catching some of it myself! Looking forward to a great race for both of us!

From jtshad on Thu, Apr 03, 2008 at 09:21:00

Good luck at Striders, go and have some fun!

Don't worry, the anxiety will come but it will also be gone once you hear the horn go off to start the race!

From Brent on Thu, Apr 03, 2008 at 17:26:21

Tom, doofy is ok, fits right in with beached whales and ducky paddlers. Go get em at striders.

Stay Kool, without goofy, B of BS Rools out

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Day off from work today so we slept in a bit. Did a couple of miles solo in the sun which was probably good since it doesn't look like much sun will be shining tomorrow at the race. Kim would have joined me but was supporting Stacie with the wogging routine. 

From Kerry on Fri, Apr 04, 2008 at 10:22:09

Best of luck on your race tomorrow! Sounds like you're well rested and ready for great things.

From Dale on Fri, Apr 04, 2008 at 10:37:50

Good luck tomorrow. Sounds like you're really ready to unleash in your race. Will be looking forward to the race report!

From Ian on Fri, Apr 04, 2008 at 11:54:14

Good signs this week, you sound hungry for the race. I wish you and Kim a good happy race tomorrow.

From Cal on Fri, Apr 04, 2008 at 12:45:19

Run well and have fun tomorrow! I'd be more worried about the wind than the sun. Hopefully its not in your face the whole way!

From Jeff on Fri, Apr 04, 2008 at 16:42:00

Good luck tomorrow Tom. Get a good warm up in and let the dogs out in progressive fashion.

Race: Strider's 1/2 marathon (13.1 Miles) 01:25:43, Place overall: 23, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well I can say I had a great time socializing with all the blogger's that ran today! The race on the other hand.......UGGHH! Let's just say the go "out like a lion" aggressive strategy worked for about 1/2 of the race, and then the rolling hills and in particular the NASTY HEADWIND took their toll and I ended up doing the crash-and-burn pretty bad.

I was pleased at least to see that the bloggers who also did the race last year were quite a bit slower as well as those who did Painters this year. At least it makes me feel better about blaming the wind. However I must say the women bloggers seemed to have great PR efforts despite the conditions. Kim had an amazing blowout PR performance, shaving 7 minutes or so off her Painters effort finishing in 1:58:35. Josse also did very well, improving on her Painter's effort by a few minutes finishing in 1:32 something. Does this mean the women handle the wind better than men? Or perhaps more likely just reaping the rewards of stellar training over the previous couple of months. Good job!

Ended up officially with a time of 1:25:43 (garmin says 1:25:36, don't know what's up with the extra 7 seconds). Third place in my age division and 4th overall master's, although with the 2 guys ahead of me in AD I ended getting awarded 1st in AD. I'm a bit angry at myself for letting a few guys pass me over the last few miles that I had passed earlier. In particular Bill Cobler who is in my AD and who ended up just beating me by 30 seconds or so to bump me out of top 3 overall masters. Have to see if I can return the favor next time :)

Even though fellow FRB runner Andy B also passed me after I died, I was pleased to see him have what I think was great race and great time. Andy ran a lot smarter than me, next time I hope to be wise like him and pace myself a little more intelligently. He didn't have a watch so had to run completely by feel so maybe there is a lesson to be learned there.

Except for the wind the weather was actually pretty nice, especially the first 6.5 miles. Very little wind at first, temps around 40, almost perfect. But then the ugly wind had to come and be the spoiler.

So here we go with mile splits and commentary....

1 - 6:00 Feeling good, but probably too fast as this first mile although net downhill actually had a bunch of uphill maybe .5 miles worth. Ran with Andy most of this mile.

2 - 6:13 All is well for the next few miles, I pass a bunch of guys.

3 - 6:12

4 - 6:15

5 - 6:13 Miles 5 and 6 are supposedly downhill but they sure seem pretty flat to me.

6 - 6:12

7 - 6:21 OK this is where we turn right, downhill is pretty much done and now we have hills and the STINKY HEADWIND! Wheels are beginning to wobble.

8 - 6:29 Not feeling to good, trying to hold 6:30 or better. I take a GU.

9 - 6:52 Wheels start falling off now, guys I passed earlier are passing me back :(

10 - 6:59 Not a happy camper, also I'm not very near anyone so feeling a bit lonely. Lacking in motivation.

11 - 7:11 Over 7 stinks bad, want to just be done.

12 - 7:11 About the same as 11

13 - 7:00 Notice I'm not breathing that hard but I can't coax my legs to go sub-7 :((

.1 (.07 on garmin) :23 (5:58 pace) Was I really able to go down to sub-6? If so means I wimped out on earlier miles. Still need to work on mental toughness down the stretch.

So I was first quite disappointed but after seeing what experiences other runners had (except for the women) and seeing that the Sasha race predictor still says this gives me 2:52 at SGM I'm upgrading this race to OK.

It was great to meet and socialize with the bloggers. Kim and I, Silvie and Brent, and Mik'L and Clyde were all staying at the Red Moose Lodge and we were able to hook up Friday night for some dinner and chat. We also rode up to the race start line and back to check out the course for those who hadn't run it before. All the blogger folk seem like really great people in addition to being amazing runners. Clay and Cindie were also staying at the lodge but didn't get in until late so unfortunately we weren't able to talk too much with them other than a little before and after the race.

The FRB elite racers rocked and showed up all over the leader board as usual. Good job guys!

From James on Sat, Apr 05, 2008 at 17:15:54

Nice job today! That race has had a headwind several times. Last year at Prove half they added almost one minute onto my time.

From Paul T on Sat, Apr 05, 2008 at 17:28:23

It sounds like the "crash and burn" had more to do with the course (late hills) and conditions (headwind) than your performance. I think finishing 1st (or even 3rd) in your age division in a tough field better reflects what your performance was. We can't expect a "runner's high" experience every race. Sometimes our mettle gets tested. That's what makes each race an adventure. Great race!

From Andy on Sat, Apr 05, 2008 at 17:44:54

You ran well today, Tom. You really pulled me through the first half and kept me going through the second half. Congrats on the AD win.

From Kim on Sat, Apr 05, 2008 at 17:54:33

Great job Tom! I think that it is awesome that your "bad" race is still worthy of winning! Thanks for all your encouragement for me! I am so glad you were there with the sweat shirt and congratulatory hug for me at the end!

From josse on Sat, Apr 05, 2008 at 18:23:30

Man for the course and the wind I think you did great. But I know that feeling of wanting and knowing you can do better

From Brent on Sat, Apr 05, 2008 at 19:25:16

Tom, good race to give it a shot on a non-PR course, no guts no glory. You still ran a very tough and fast race. Given the cold and head wind the last few miles, they were faster than the clock showed.

Stay Kool, Great Race, B of BS Rools out

From Superfly on Sat, Apr 05, 2008 at 19:40:17

Good job Tom. That was a beast out there today. Glad to meet you and your wife yesterday. We enjoyed dinner with everyone. Keep up the good work and those Masters prizes will come.

From JeffC on Sat, Apr 05, 2008 at 19:58:33

Great race today Tom! I would hardly call the effort a crash and burn, more like a live and learn. Still a spectacular time considering the conditions and if you remember, painters was around .15 short.

From Lybi on Sat, Apr 05, 2008 at 20:15:12

You ran brave today, Tom. It takes courage to take a risk by pushing at the start. Sorry about the headwind! I can definitely relate about the stinking wind. What the heck? As if running a hard half wasn't work enough. Keep up the great training and we'll all be reading about your really amazing PR in St. George this year. Can't wait!

From laura on Sat, Apr 05, 2008 at 20:39:12

Doesn't sound like a crash and burn to me, just a tough day for a race. You did great! But more importantly, your training is going great, so you're sure to do even better at your next attempt!

From Cody on Sat, Apr 05, 2008 at 21:38:10

Very gutsy performance. Your plan would've been great on any other day. As it was, you salvaged a great race and still ran a good time. We need to figure out the women's tricks to glide through the wind. Kim showed us all up.

From Kim on Sat, Apr 05, 2008 at 22:11:16

Thanks for the compliment Cody, but I wouldn't quite call it gliding through the wind!

From Clay on Sat, Apr 05, 2008 at 23:18:33

Great race Tom and I agree with everyone else it was tough out there today, Brutally tough!!! But we run these races because we know we can always do better, and there is the desire to never quit!

I will see on the roads:-)

From jtshad on Sun, Apr 06, 2008 at 08:27:44

Great race and congrats on the AD award. You ran hard and can use the experience to crush the next race!

From Ian on Sun, Apr 06, 2008 at 08:56:44

You've ran a good race in tough conditions Tom, your placing is great, well done!

From JohnA on Sun, Apr 06, 2008 at 10:00:03

Nice job to pull in some hardware.

As for the Crash and burn, I think you should plan on do the aggressive running the second half of the race. I know you wanted to be aggresive the whole race, but remember the science behind O2 debt. If you keep a fast, but not too fast start, keeping stable as far as lactate threash hold, then you can hit that second half much more aggresive.

Especially as a runner, you have a harder time staying fast when things go South. So don't put yourself in the position to be "South".

Keep up the great work, you are an inspiration.

From Jon on Sun, Apr 06, 2008 at 10:30:58

It was great to meet you today, and you ran a great race. Conditions stunk, but you hung tough. You'll have to make sure to pass BC next time just to get even!

From Dave S on Sun, Apr 06, 2008 at 10:54:54

Tom, great race expecially considering conditions.Sounded like a number of others that were hoping to pr. came up just as short. Maybe next race you'll have a tailwind.

From Dale on Sun, Apr 06, 2008 at 11:21:24

Way to hang tough. Gutsy call on race strategy...you never know when that fantastic breakthrough will come if you're not willing to hang it all out. Good time under tough conditions and I'd expect that breakthrough to be coming soon. Keep it up.

From Terry on Sun, Apr 06, 2008 at 15:51:57

Sounds like to me that since you could tell a PR is out of the question due to weather and terrain you lost your mental toughness. Your only goal must have been the PR. Next time I want one of the goals to be mental toughness or push to potential, even if it doesn't land you a PR.

Glad to see the race calculator still lands you well under Sub 3 for St. George. I'm pretty sure you'll make the Sub 3 goal. So be happy and keep running.

From Kerry on Sun, Apr 06, 2008 at 19:37:50

Way to hang in there with some tough conditions. You're stronger anytime you come away from an experience having learned something and are hungry for more.

From Tom on Mon, Apr 07, 2008 at 11:07:28

Thanks so much everyone for the comments and encouragement.

JohnA - My favorite PR races have been run like you said, where I save the best for the last half. On the other hand I know runners who promote the "out-like-a-lion-then-hold-on-for-dear-life" approach so I wanted to give it a shot. I think for me I like the aggresive approach for 5K/10K races but seem to do better with more conservative approach for the longer races.

Terry - You are correct about the mental toughness. Next race I'll make sure I have that backup goal. Of course it's easy to make the goal but actually calling up the mental toughness when you really need it is another story.

Overall I'm feeling better about the race with some hindsight. In particular after checking the official results I was pleased I was able come in just ahead of Carre Joyce who beat me by 10s at the SLCTC 10K. Officialy my chick count was 1. Also I notice Bill C who was just ahead of me ran a 2:41:37 at SGM last year and Carre ran just under 2:45. This makes he hopeful I can pull off a similar performance come October.

From Tom on Mon, Apr 07, 2008 at 12:08:46

Sorry I'm so late chiming in, but I wanted to tell you 'good run'! You went for it and had some great splits for the first half. Under better conditions you would have knocked out another PR, but it sounds like you still did well vs. the competition. This will keep you hungry and keep the improvements coming!

From Cal on Mon, Apr 07, 2008 at 12:11:49

Duh... that last comment was from me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

No firm schedule for this week or next week. Hoping for mileage in the 50-65 range. Plan is to do mostly all easy running (7:15 pace or slower, mostly slower than 8 min probably). Perhaps a few striders and a fast mile here or there toward the end of this week and next week if it feels good. We will be going to So Cal this weekend for a week of vacation. 

In 2 weeks we'll start up on the marathon-oriented training regiment. I'll be doing my harder runs on Mon-Wed-Fri so on Tue-Thu-Sat I can be Kim's slave-driver coach husband.:) Should be fun getting Kim on track for Sub-4 SG marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Went around 4.5 miles with Kim then another mile and a half solo. Fairly peaceful, mild overcast morning. Lucky for us the rain held off. Legs still fairly weary from Saturday race but feeling only 'good' aches not the bad injury-signaling kind of pains. Had a good time at Sasha's house last night, loads of informative running chat and food for thought (also some food for eating, thanks Sarah!).  Ave pace around 10.

PM: Got 6 more miles at work. I felt surprisingly good on the run today, averaged 7:55 but it felt more like what I'm used to 8:15-8:30 feeling. Perhaps it was because the sun decided to come out for most of the run.

From Kim on Mon, Apr 07, 2008 at 11:23:32

Thanks for pulling me out of bed this morning. I'm glad I have my miles in for the day.

From Tom on Mon, Apr 07, 2008 at 11:30:39

I just looked out the window at the wind and snow so I can see why you're glad!

Unfortunately for me I DON'T yet have my miles in for the day. The dreadmills may be calling my name.

From Paul T on Mon, Apr 07, 2008 at 11:46:04

I'm glad my miles are done for the day, too.

I wanted to stop by Sasha's for a few minutes last night, but it wasn't to be. Did the topic of the UVM come up? Was Hyrum there by chance? I'm still a little concerned about how many (or few) people are signed up, and whether the marathon Saturday will even happen.

From Tom on Mon, Apr 07, 2008 at 11:49:57

Paul - Hyrum wasn't there and I don't remember the topic of UVM coming up. Actually Josse may have mentioned it briefly but there was no speculation whether it will happen or not. Hopefully it goes off without those in charge having to lose their shirt. Our family will be on the way to So Cal otherwise we would probably be involved somehow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Got in 7 (6 with Kim) on a pretty cold, windy morning. I usually wake up before the alarm goes off but today that wasn't the case and I notice it seems like mornings when the alarm rouses me it takes me a while to fully wake. Today was like that as it seemed like I was sleep running the 1st couple of miles. But after that I felt pretty good and we had a nice run despite the cold and wind. Ave pace 9:40.

PM: 5 more at work. Ave pace 8:20. Did some circuit/weight stuff afterward.

From Kim on Tue, Apr 08, 2008 at 10:17:44

Thanks again for getting me up on the right side of the bed, (actually it was the left side of the bed). But at least started the day on the right foot, (maybe it was the left foot.) But whatever...it was the correct way to start the day! (Even with that lovely wind we just can't live without!)

From Kerry on Tue, Apr 08, 2008 at 10:51:56

There are certainly some days when I'm not even conscious as I get dressed, stop for a bathroom break and head out the door. It gets to be such a familiar routine that I think I could do it with my eyes closed (it might actually be interesting to try that sometime :) With both of you working together, only one of you has to be awake.

From Dustin on Tue, Apr 08, 2008 at 14:37:03

Tom, I saw you had a few questions about the Run for Kids Race. I've done the 10K twice and it is a pretty good race. The first 4 miles are pretty fast and mostly flat or downhill. The last two miles are quite a bit more challenging. Especially mile 5 which is pretty much all uphill. I don't remember for sure how the awards worked out, but I'm thinking that St. George Running Center was involved last year and I know they try to have quite a few door prizes to give away. Overall a good race, I'm still deciding on what to do, I've been injured and don't know if I'll be able to run the race this year. Good luck to you

From Tom on Tue, Apr 08, 2008 at 16:21:01

Thanks for the info Dustin. I believe we're going to plan on doing it, should be fun. Perhaps we'll see you there if it works out for you.

From Big Dog on Tue, Apr 08, 2008 at 16:24:55

Tom, Hey, HotStuffPizza, and I will be running the run4kids this saturday. She will be doing the 5k and I will be doing the 10k. We have never run it before, but it is my last qualifying run for the SGM Runner Series. Good luck if you run it and we will look for you and Kim there. (Hope to see any of the other fastrunning bloggers too!)

From Tom on Tue, Apr 08, 2008 at 17:08:05

Well we're officially signed up...Kim for the 5K and me for the 10K. We look forward to seeing you Big Dog and HotStuffPizza and any other Dixie bloggers who are there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Mostly solo run on this rainy morning. Kim came down with a cold/flu so she wisely stayed in bed this morning. Part way into the run I ran into the Scenic Dr group and ran about 2 miles with them. Had a light rain for 2-3 miles of the run then it stopped. Since it was a "light" rain and there was no wind it wasn't so bad to run in. Ave pace 8:45.

Kim and I have decided to do the Run 4 Kids race Saturday in St. George since we'll be staying there Friday night on our way to So Cal. Kim's doing the 5K and I'm doing the 10K. Should be fun and we look forward to seeing some of the Dixie bloggers there. I don't plan on killing myself at this race since we just raced Saturday and this week is pretty much a full mileage week, I'll treat it like a glorified tempo run.

PM: Ran hill route at work. The weather wasn't my favorite I'm looking forward to the sunny days that are supposed to be on the way soon. Did a 4-5 striders in the middle. Ave pace 8:31


From Paul T on Wed, Apr 09, 2008 at 11:53:20

Since I won't be running at noon today, or the rest of the week, I'll probably not see you before you take off. I hope you have a great trip. I hope Kim's feeling better before you go.

Have fun at the Run 4 Kids race. I'm pretty sure Wayne's going down to run that race to finish up the Runner's Series. Larry was talking about maybe joining him, but that's not as certain. Maybe you'll see each other. The weather should be nice I think.

From Tom on Wed, Apr 09, 2008 at 12:06:09

Thanks Paul! I hope things go great for you as well on Saturday. I know you're not planning on killing yourself but I think you'll have surprisingly good race. Looking forward to your race report.

From Superfly on Wed, Apr 09, 2008 at 12:09:28

Looking forward to seeing you at Run4kids that will be a fun race. I posted some pictures of you and Kim from Saturdays race on my blog today.

From Brent on Wed, Apr 09, 2008 at 23:34:12

Tom, smart running this week. Hey, make sure Clyde shows you the course and neither of you make any wrong turns.

Sounds fun, St.George, dixie bloggers, a blast.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Sun good. Wind bad. Was hoping for a little nicer weather for my noon run today but the wind was the spoiler yet again. But the good thing was my legs felt pretty fresh so I went a little further than I had originally planned. Ran the 7 peaks hill loop route. Ave pace 8:20.

From Terry on Thu, Apr 10, 2008 at 18:55:06

I think your ready for a good 10K.

From Superfly on Thu, Apr 10, 2008 at 22:02:37

Tom I'm not sure what your plans are for the race Saturday but our plan as of now is to meet at the start early and run the course as a warm-up and then run the race as a tempo run and then run the course again for a cool-down. I'm not sure what kind of mileage your looking for but we should end up with around 20 when it's all said and done. The race will be the only part that is fast... everything else will be very laid back.

From Tom on Thu, Apr 10, 2008 at 22:37:18

Thanks Clyde. I don't think I'll be doing 20 but I may join you guys part of the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Hey where is that warm, sunny weather we're supposed to be getting? Went out for an easy 5 mile morning run in the cold and ending in the snow. Solo today as Kim is still recovering from her nasty cold and made the wise choice to not go out in the chilly, snowy AM conditions. Kind of a boring, lonely, uneventful run. Felt like going really slow so I did. Ave pace 9:09.

On the bright side we're headed to warm and sunny Dixie and So. Cal. for the week! Might today have been the last snowy run day of the season? We can only hope.


From Kim on Fri, Apr 11, 2008 at 10:38:30

Hey Tom, I notice you called it a wise choice for me to not go out the past few days. However, I KNOW FOR A FACT that if it were you feeling like I am, you would have gone out anyway! So which is it? Is it wiser to run through a sickness or give yourself the rest? I do know that it really brings me down to not go out. But I also think my cough and sore throat would get worse out in the yucky conditions.

From Tom on Fri, Apr 11, 2008 at 10:41:59

Kim the answer is YES.

From Clay on Fri, Apr 11, 2008 at 12:06:32

You guys have a fun safe trip down South, I am envious!!! I want to go and sit on the beach and just soak in the sun, I miss it so:-(

Way to get out and get it done this morning.

From Ian on Fri, Apr 11, 2008 at 14:29:04

Good luck for your race tomorrow, sounds an enjoyable fun event.

From Sasha Pachev on Fri, Apr 11, 2008 at 14:32:37

Kim - if you do not have a fever you should be able to handle 2 miles at 12:00 pace with no negative impact on your health or recovery.

From Kim on Fri, Apr 11, 2008 at 14:54:29

Sasha-I probably fell more to the caution side this time because I was hoping to be able to recover enough to visit my sister in law, (undergoing chemo), this weekend. However, it didn't work. I don't think I'll be able to see her. So I should have gone out. I felt like the cold, wind and snow would have aggravated my throat and cough more and hoped that staying nice and dry and warm inside would help. It's hard to know, but I did what I felt best in the situation. Next time I'll run through it!

From Brent on Fri, Apr 11, 2008 at 15:45:57

Hey, Tom, Kim, expect a great race report, have fun, fun, fun, at so cal. without the T-bird.

Stay Kool, B of BS Rools out

From Sasha Pachev on Fri, Apr 11, 2008 at 18:42:00

Kim - the day is not over yet.

From Kim on Fri, Apr 11, 2008 at 23:53:37

Sasha, 2 on the hotel treadmill, because you care! Thanks!

Race: Run4Kids (6.2 Miles) 00:38:40, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

38:40 Dang! I can't believe I missed beating my PR by 2 measly seconds!!! I wish I would have been paying more attention to my overall time with a mile or so to go so I could have had the extra motivation to shave another few seconds to get the PR. As it was I was so dead running the stinking hills the last 2 miles of this race I don't know if it would have helped to realize how close I was to the PR. At any rate with this being a tough course with all the hills, even with the lower elevation I think I may have given a PR effort. I would have liked to have been more mentally tough on the worst uphill mile 5, but I felt like I at least stayed focused and didn't give up like I did last week. Also I was still feeling the effects of last weeks race so I'm mostly pleased with the effort.

Miles splits:

1 - 6:00 Net downhill but with more uphill than I was expecting. Playing cat and mouse with another obviously master age runner with no shirt. Also WildBull is not far behind. Clyde, Steve and Holt are up ahead of me as expected.

2 - 5:55 Mostly downhill, I pull ahead of the no-shirt dude

3 - 6:03 Mostly down but with some unexpected uphill. Getting a pretty good lead over shirtless master dude.

4 - 6:14 Mix if down and uphill, probably net flat, starting to get really pooped and nobody around for motivation.

5 - 7:02 Ugh I hate when I can't run under 7 pace. Worst mile of the race, all uphill, getting really tired, shirtless guy is closing the gap on me. I lose focus on this mile a bit.

6 - 6:26 Mostly uphill but finishing downhill. I regain my focus after getting to the top of the last hill and increase the gap on me and shirtless guy.

.2 (.17 on Garmin, 5:35 pace). I finally notice I'm really close to a PR (I had thought there was no chance earlier) so I get some motivation to speed up but I'm too little too late.

I notice in my last few races I seem to still have enough kick at the end to speed up to around 5:30 pace. I need to find a way to find more mental toughness and start the kick earlier in the race.

Kim had super blowout PR in the 5K finishing in 25:44 and 2nd in AD. This was all the more impressive given she has been sick all week. I certainly expect sub-25 within the next month or so. Check out her blog for more details.

It was nice to meet and chat with the Dixie bloggers: Dustin, Clyde, Steve, Bill. Everyone ran well I thought, as expected Clyde won the 10K and Steve was not far behind him. Bill was not too far behind me. Dustin has been nursing an injury so wasn't racing today.

Now off to SoCal for R&R!!!

From Superfly on Sat, Apr 12, 2008 at 12:30:44

Good race today Tom. That is a for sure PR effort on a different course. This course is tough and to be only 2 seconds off a PR ...That is a great effort. Have fun on the vacation.

From MarcieJ on Sat, Apr 12, 2008 at 12:32:18

Nice job today Tom!Glad you could enjoy some awesome weather too. HAve a great time in california!

From Terry on Sat, Apr 12, 2008 at 12:33:16

Nice job on running stong on a hard course. California or Bust!

From Mike Warren on Sat, Apr 12, 2008 at 15:00:45

Tom, great race! Your training is really paying off. I have not been blogging, but still keeping an eye on everyones training. You have a great time in Cali!

From Dustin on Sat, Apr 12, 2008 at 16:00:15

Nice to meet you and your wife today. Like Clyde said PR effort for sure, this is a difficult course, especially that 5th mile. I helped pace the wildbull up the hill, then I had to stop and ask myself why did I just do that? Hope you guys can have a nice little vacation.

From Andy on Sat, Apr 12, 2008 at 16:28:28

Virtually the same time on a harder course is definitely an improvement. All those miles are really paying off.

From Brent on Sat, Apr 12, 2008 at 19:51:48

Tom, you are so darn consistent, great race, racing two weeks in a row with a almost PR on a tough course.

Have fun in So Cal, Stay Kool, B of BS Rools out

From Paul T on Sat, Apr 12, 2008 at 20:39:40

Congratulation, Tom! Great race!

Dang! I can't believe I only missed a PR by 23 minutes in the marathon today. I wish I could run as consistently as you do. Keep up the great training. You're my inspiration.

Enjoy your trip.

From Steve Hooper on Sat, Apr 12, 2008 at 23:42:14

Tom - I was hoping to talk to you after the race but didn't end up seeing you. Great job on almost beating your PR by 2 sec. - You would have for sure beat it on a "normal" course. That 2 miles of hills at the end is not very forgiving. Keep it up! Next time you are down here, come into the store and chat.

From Ian on Sun, Apr 13, 2008 at 02:44:56

Well done Tom, great race. Close to a PR on a tough course is relected in your placing. Congratulations on the age division win.

From josse t on Sun, Apr 13, 2008 at 10:39:03

good job tom, way to come back with that last mile.

From Kim on Sun, Apr 13, 2008 at 10:53:59

I haven't even given you a congrats on the blog for this race yet! What a slacker wife! You did awesome! It was so fun to do the 5K so I could be done and at the finish line to cheer you in! As Ian would say, "Now let's just go enjoy our holiday!" :oD

From Christi on Sun, Apr 13, 2008 at 11:46:35

Tom- nice job on the 10K! I guess you & I should definately keep a closer eye on the garmins so we aren't outdone by 2 seconds (or 6 seconds in my case) Ah well. Sorry I didn't stick around to meet you- next time! Had fun chatting w/ Kim, she rocks. Have a blast in CA!

From James Holt on Sun, Apr 13, 2008 at 12:46:06

Nice job on the almost PR. I was wondering who was up ahead of me in the running center shirt. I really wanted to catch you and shirtless man but your right, that last hill section was a monster. Goob job.

From Kerry on Mon, Apr 14, 2008 at 11:23:30

You just continue to amaze. Running so close to your PR after a race last weekend is very impressive. Enjoy your vacation!

From Dale on Mon, Apr 14, 2008 at 11:37:26

Tom, Nice race. Don't kid yourself on hilly courses...they're harder/slower than equivalent flat courses (as lesson I learned yet again this weekend). Your time is really quite excellent given the course. Congrats. Now enjoy the R&R time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Quick report today. Not much time to blog. Did Disneyland out-and-back route 4 miles solo then 4 miles with Kim. Ankle/shins still sore from 10K race. I probably shouldn't have run in my super-light flats with not having done much hill training lately. I'll just run easy and make this a recovery week and see if I can get over some lingering aches and pains.

From Cal on Mon, Apr 14, 2008 at 10:42:40

I just read about your race. That's a bummer that you just missed out on a PR, but it sounds like a great effort and you still had a great time. Have a fun trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM run in Anaheim, about half solo and half with Kim. All miles in the 8:00-9:30 range. Legs felt a little better than yesterday. Went to Knotts Berry Farm today. Nice to not have to wait in lines much for any rides but seemed pretty grungy after Disneyland where you can about eat off the sidewalks, all your dreams come true, happiest place on earth, etc..... 

From brent on Tue, Apr 15, 2008 at 22:48:25

Tom, you are in la, la land, soaring across mountains, dancing with mini, and running with goofy. On the partly real side, Disney is fun, me and Sylvie have went twice to Disney World by ourselves running thru the magic kingdom. I am the biggest Goofy.

Stay Kool, with Tigre, B of BS Rools out

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AM: Did the Disneyland loop with Kim extended to 6 miles then 4 more solo. Ended up being kind of an urban fartlek workout as we did impromptu intervals in between traffic lights. Temps probably around 55-60 degrees (just mentioned that for all the Utah folks who said it was 25 degrees this morning). All miles in the 7:30-9:00 pace. I was impressed with Kim's ability to hold the sub-9 pace with ease and fully conversational. Lots of oxygen down here close to sea level.

PM: Kim and I tried the barefoot thing and did a mile barefoot on the beach. Lybi is right, running barefoot makes you kind of feel like a kid. Kind of fun every now and again.

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Our final Disneyland run before heading home to the hopefully not too much cooler weather of Utah. Went 5 solo then 5 more with Kim. All miles in the 8 to 9:30 range. Did a few striders at the end of the solo miles.

We had a nice vacation but it's always good to be back home. Legs feeling pretty dead and achy this week. I think between the back-to-back races, travel, zillion miles of walking around Disneyland, etc., I just need to keep the running mostly easy for perhaps the rest of the month.  I don't have any real important races for a while so time to focus on building base and getting the legs feeling fresh as we look toward WBR and SGM.

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Got in about 10 1/2 with Kim and then a few more miles solo and a couple with Pat, Hal, Kevin and Chad. Nice to be back and running around the roads of SF. The urban-Disneyland-traffic-light-fartlek runs were OK for a few days but I'll take the rural roads of Utah any day, even with our pesky SF canyon winds. I was very pleased that my legs weren't feeling quite as dead today as the last couple of days. Hopefully after a day of rest they'll be a little happier come Monday. Miles mostly in the 8-10 range.

From Kim on Sat, Apr 19, 2008 at 13:18:21

Great miles for a vacation week Tom! Thanks for helping me get some good miles in also! It's been a very nice morning

From Kim on Sat, Apr 19, 2008 at 13:18:36

Great miles for a vacation week Tom! Thanks for helping me get some good miles in also! It's been a very nice morning! :)

From Clay on Sun, Apr 20, 2008 at 11:58:17

Its good to have you guys back safe and sound, see you out on the roads:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

The next couple of weeks will be recovery, base building weeks as Kim and I both take some time to recover from recent races and gear up for more marathon-oriented training. Looking at 60-70 miles this week. 

We'll be basing workouts over the coming weeks based on various pace zones, which include the following: 1 mile pace (1MP), 3K pace (3KP), 5K pace (5KP), 10K pace (10KP), half marathon pace (HMP), Marathon pace (MP), Base pace (BP), and Recovery Pace (RP).

Near as we can tell from recent races, the paces for Kim and I  for each of these zones is something like the following:

Kim: 1MP = 7:25-7:35, 3KP = 7:45-8:00, 5KP = 8:00-8:15, 10KP = 8:20-8:30, HMP = 8:45-9:00, MP = 9:00-9:15, BP = 9:40-10:40, RP = 10:40-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 5-6 with Kim @ RP, PM 6 @ BP

Tue: AM 5-6 with Kim @ RP, PM 5-6 @ BP w/ 2x30s hill "sprints" in the middle

Wed: AM 5-6 with Kim @ RP, PM 6 @ BP

Thu: AM 5-6 with Kim @ RP, 5-6 solo @ BP w/ 2x30s striders in the middle

Fri: AM 5-6 with Kim @ RP, PM 6 @ BP

Sat: AM 7 miles @ BP, 5-10 miles @ RP


From Michael on Tue, Apr 22, 2008 at 12:38:28

Wow - looks like a very admirable running schedule - shows alot of good dedication. Sounds like you have had some tough races with great effort and near PRs. Maybe you should run in that annual Disneyland Marathon since you enjoyed your running there. Do your 5 kids run?

From Jeff on Tue, Apr 22, 2008 at 12:56:55

Looks like a good plan there Tom. Wish I was out there to train with you. Your times are nearly identical to mine, except your 1/2 and M-pace is a bit faster than mine. Good luck.

From Tom on Tue, Apr 22, 2008 at 13:27:55

Michael - Actually while we were in Disneyland Kim and I talked about possibly making a trip to Disneyworld without the kids which would include running the 1/2 marathon. Definitely on the todo list. We've had trouble motivating our kids to do much in the way of 'formal' running. They'll occasionally come out for a 1 mile or 5K fun run and our oldest son ran with us for a while, but hopefully through our example they'll be inspired to be more active that way at some point in their lives. I've actually offered a challenge to any of my kids where if they can beat me in any race of 1 mile or longer they'll get some big $$$$.

Jeff - You know there are a whole lot of homes for sale out this way right now if you were looking for a major relocation and life change :) Actually I'm thinking you have a bit more natural speed than I do, so I would bet that if you were able to simply string together a few months of consistent 50-70 miles per week of mostly easy miles you're 1/2 and M pace would drop to be more inline with the shorter distances.

From Jeff on Tue, Apr 22, 2008 at 14:31:07

Tom, I'm going to work on a 5-6 week plan here where I focus primarily on running my miles between 7:25-7:35 in hopes of lowering my aerobic threshhold. I'm hoping that this in turn will allow me to run my M-pace faster than I did at St Louis, but allow me to keep below the LT zone longer so that I don't drop off pace in the finish. I'm shooting for a 7:00/mile pace for a fall marathon (either Chicago or Grand Rapids).

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AM: Six mile run with Kim. A little cool this morning but not too bad with the wind being on the gentle side. Ave pace 9:46.

PM: Ran the LakeView extended route 6.1 miles. Sure glad my legs are feeling better than the last couple of weeks. Ave pace 7:37.

From Clay on Mon, Apr 21, 2008 at 15:41:46

Its good to hear that your legs are coming around:-)

Nice job on the miles today too, you guys that run double digit miles each day are my inspiration!!!

Keep it up:-)

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AM: So today is our first day of hill repeats (6.5 miles). We started out gentle and only did 2 of them this time, 30 seconds each at "relaxed sprint pace" with about 1 1/2 to 2 min rest in between. So far so good. The wind was nasty today so we decided to start out running away from the wind down past Storehouse and up river bottoms before hitting heartbreak hill for the repeats.

PM: Ran at work toward Eagleview (4.6 miles) so I could do my version of the hill repeats. Had a hard time getting out of 1st gear it wasn't much of a "relaxed sprint pace".  But on the other hand it was a nice warm day and every run is great. Ave pace 8:33.

From Kim on Tue, Apr 22, 2008 at 10:29:17

Am I confused on Heartbreak Hill? I always thought that was the other one. Are they heartbreak #1 and heartbreak #2? They could both qualify for the name in their own right. At any rate, we ran up heartbreak hill and at the top was slapped in the face by Face Slap Wind. Can't get much better than that to start a morning!

From Tom on Tue, Apr 22, 2008 at 10:32:09

I hear them both get referred to as Heartbreak hill. I guess if you think of the higher east bench area being the same hill then the 2 roads are just different ways of climbing up the same heartbreak hill?

From Dale on Tue, Apr 22, 2008 at 19:42:55

Aren't most hills "Heartbreak" hills? If not, how do I tell the difference :)

In any event, tackling them early and often will help when it counts. Same with running into the winds.

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AM: Ran 6.1 miles with Kim. Temps were fairly mild in the mid-40s but the canyon winds were brutal this morning! For whatever reason - masochistic tendencies or whatever - we felt obligated to run the route that takes us directly head on into the worst of the wind during the middle of the run. But we were then rewarded for our efforts with the wind at our backs for most of the last 3 miles of the run. Ave pace: 9:50.

PM: Ran the Lakeview 10K loop with Paul. Even though we had a nasty headwind for the first 5K it was still a great run with great company and great conversion. Wasn't paying much attention to the garmin but I think we ended up with ave pace of 7:57.

Also did core resistance workout in the evening.


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Today is "Take our Daughters to work day" today and so Tani is coming in with me to see what exciting lives software engineers lead. So with that going on I needed to get the entire run in this morning. Got up a bit earlier than usual so I could get 6 miles solo with a couple of 30s striders before meeting up with Kim to do a similar workout with her. Lovely weather for a run today, what the Bostonians might call a "NorEaster" type storm: windy, rainy, hail pellets for a while but by the time Kim and I finished it actually had calmed down quite a bit and we finished happy despite being soaked and having stepped in numerous puddles along the way. Oh well just another running adventure to tell the kids and grandkids (and fellow bloggers) about.

Ave pace for the solo 6 miles: 7:50. Not sure on average for final 5 miles. Somewhere around 9:30-9:40.


From Terry on Thu, Apr 24, 2008 at 09:42:23

You keep racking up good miles. It is nice to see. If you can keep it up your St. G. time will be fun to see. Maybe I should come pace you through the 1st 18 miles until my legs cramp up.

From Kerry on Thu, Apr 24, 2008 at 11:11:30

Yes, the storm brought back some fond memories :) It's great to have some stories to tell the kids and grandkids. I just wish I'd taken a picture of you coming across Boston Commons with the poncho and the plastic bags covering your shoes and taped to your knees. That was a happy time.

From Clay on Thu, Apr 24, 2008 at 21:24:04

Nice job getting out this morning Tom I opted for the afternoon run and it was quite nice:-)

Keep up the good work you are awesome!

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Ave pace 7:45

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

What a beautiful morning for a run. Perhaps a little bit nippy at the start but great once the sun came up. Also no wind today which is always a bonus here in SF. Ran the Leland/Ballpark loop with Kim and got just over 10 miles at ave pace 9:47. Kim is getting to where these 9:30-10:00 pace miles are almost too easy for her. Perhaps we'll start doing more runs in the 9:00-9:30 range. 

Added on 7 miles solo afterward. Ave pace 7:46. 

From Kim on Sat, Apr 26, 2008 at 13:37:24

I love our running dates! Thanks for the help and encouragement you give me! Way to go on the distance!

From Cal on Sat, Apr 26, 2008 at 16:01:29

Good running Tom. When is your next race?

Kim, I think you're right that 'WOW does pay off!' It's sure nice to have some warmer & lighter mornings though!

From Tom on Sat, Apr 26, 2008 at 18:12:33

Kim - Thanks! I enjoy our running dates as well!

Cal - No big races for a while, just a few 5K/10K races here and there until the Wasatch Back Relay. Next Saturday I'm going to pace Kim on a 5K at Canyon Elementary and then a few weeks after that we'll be doing the Scandinavian Days 5K down in Ephraim with Terry. Then perhaps the Nestle 5K in early June.

From Brent on Sat, Apr 26, 2008 at 18:18:01

Tom, the Nestle 5K gives more prizes away than any other race, we have done it several times. 100 commando points for your continuing support of Kim.

Stay Kool, B of BS Rools out

From Tom on Sat, Apr 26, 2008 at 18:26:47

Brent thanks for the commando points. The Nestle is one of my favorites. Not only for the prizes (bikes, stereos, TVs, DVDs, etc) but I've also run a few PRs there as well. Even though on paper it doesn't look like a PR type course it seems like most folks get pretty good times on the course.

From JohnA on Sat, Apr 26, 2008 at 23:29:52

Well I am back at the blog. It has been a crazy time with Hawaii and work. I got a cold at Hawaii and decided to just rest it off.

Hey I got a new to us piano, and it needs a tuning. Could I swap you for some sprinkler work for a tune up?

You are not going to go after the Canyon fun run? Will Steve be there?

From Tom on Sun, Apr 27, 2008 at 18:00:45

John - Welcome back! I gotta tell ya it's been a few years since I've tuned a piano and I'm pretty rusty, so you may want to reconsider letting me near it! What I should do is practice on mine first (which needs a tuning pretty bad since I haven't tuned if forever) then attempt yours. I'm sure Kim could find a project or 2 around our house that I've been putting off that I could swap you for.

I'm afraid I can't be persuaded on the Canyon fun run. I'll just have to wait and beat you later in the year :-) I'm not sure if Steve will be there or not but I'll bet either he or Carl Hansen will be there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

This week's workout plan will be similar to last weeks so I mostly just cut-and-paste the stuff below. The main differences include adding to the number of hill repeats and striders on Tuesday and Thursday. Also I'll be pacing Kim on Saturday as we run a 5K at our daughter's Elementary school. This is a very flat, potentially fast PR type course if the wind isn't blowing. So I think Kim will be going for a PR and possibly a sub-25 min race.

Shooting for 65-75 miles this week.

Current pace zones:

Kim: 1MP = 7:25-7:35, 3KP = 7:45-8:00, 5KP = 8:00-8:15, 10KP = 8:20-8:30, HMP = 8:45-9:00, MP = 9:00-9:15, BP = 9:30-10:40, RP = 10:40-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 5-6 with Kim @ RP, PM 6 @ BP. Dork drills: High Knees 2x20s, Bounding 2x20s

Tue: AM 5-6 with Kim @ RP, PM 4-6 @ RP w/ 6x30s hill "relaxed sprints" in the middle (4 for Kim). 2 min active recovery in between hill repeats.

Wed: AM 5-6 with Kim @ RP, PM 6 @ BP. Core workout in the evening.

Thu: AM 5-6 with Kim @ RP, PM 6 @ BP w/ 6x30s striders "sprinkled" in the middle (4 for Kim) @ 1MP

Fri: AM 5-6 with Kim @ RP, PM 6 @ BP. Core workout when convenient.

Sat: AM 8 miles @ BP, 5-10 miles @ RP including pacing Kim during IceBreaker 5K.

Of course this is all subject to change if the body/legs/nervous-system says we should be doing something different on any given day.


From Mike Warren on Mon, Apr 28, 2008 at 02:56:46

Your still lookin very strong. Just checking in, waiting for time to pass. Keep it going!

From Tom on Mon, Apr 28, 2008 at 18:31:03

Thanks Mike. Hey good to hear from you, hope the waiting game isn't driving you too bonkers and hope everything is going well for you!

From Brent on Mon, Apr 28, 2008 at 20:52:08

Tom, I need a legend, you are Kim may be the answer? Hey, different kind of legend, looking at your workout plans for the week, what does IMP, BP, RP, etc. mean? I may try and mix in some spinning drills and such to simulate the workouts.

Stay Kool, Likewise - Keep bloggin and having fun, B of BS Rools out

From Tom on Mon, Apr 28, 2008 at 21:20:30

Brent - I went a bit overboard with all the abbreviations this week with out explaining what they mean...so here ya go.

1MP = 1 mile pace

3KP = 3 kilometer pace

5KP = 5K pace

10KP = 10K pace

HMP = 1/2 marathon pace

MP = marathon pace

BP = Base pace - this is the pace you usually run when you're building up base and not all hammered from a hard workout the day before. Usually considered an easy pace but the fast end of the pace range gets a little tougher and closer to a marathon type pace.

RP = Recovery pace - the pace you do the day after hard workouts or the day of hard workouts as warmup/cooldown miles, OR the pace when you run with your wonderful wife :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: 6.1 miles with Kim. We did the river bottoms loop to avoid the brunt of canyon winds which were pretty fierce when we first started out but by the time we finished the winds had died down. All-in-all a nice start to the week. Also did some dork drills: high knees and bounding, 2 sets of 20 secs each. Ave pace 9:35.

PM: Ran 1.5 miles on the treadmill around 7:30 pace. Then met up with Paul and Nate for 4.5 more miles on a shortened Eagleview route. Paul is nursing an injury and turned around just after a mile. Nate was running pretty well after just running Boston a week ago. May have been the hottest run of the year so far with temps around 70 and feeling pretty toasty. I felt OK but not great.

Ave pace 7:33. Felt harder than it should have. Guess I can blame it on the heat.

Did core workout in the evening.

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AM: Ran 6 miles with Kim including some hill fartlek. Today was probably our warmest morning of the year so far, but of course we had canyon winds to spice things up so we did the river bottoms loop again. Kept the pace nice and relaxed but in the middle I worked with Kim getting in what was supposed to be 4 hill repeats of 30 seconds each with 2 minute rests in between. Except that "Coach Tom" messed up on the second repeat and made her do it for 1 minute instead of 30 seconds. So we decided just to do one more 30s repeat after that.

Late AM: Went out earlier than usual so I could enjoy the nice comfy temps. Did 2 mile warmup then did similar hill workout as I did this morning with Kim except that I did 6 repeats instead of 4. Felt better than last week for most of the repeats but I was feeling a twinge in my left hamstring toward the end that I need to watch closely.  Ave pace 8:55.

From Ian on Tue, Apr 29, 2008 at 10:11:16

Nice workout, you are brave coaching your wife :-)

From Kim on Tue, Apr 29, 2008 at 10:28:49

I am brave being coached by my husband! :)

Actually, it seems to be going quite well. We'll find out more this weekend when he paces me for a 5K. We'll see if we are both tough enough for this coach/student, husband/wife thing! I think we are! He has a lot of knowledge and experience and I'm willing to learn, so I think we have a good thing going! If we decide it's not a good thing, I'll drop him as a coach, but keep him around as a husband. How's that?

From Tom on Tue, Apr 29, 2008 at 10:38:49

If we decide it IS a good thing (the coaching that is), will you still please keep me around as a husband?

I'll try not to mess up anymore as your coach like I did today (I'll also try not mess up as your husband :))

From Kim on Tue, Apr 29, 2008 at 10:43:55

You don't have a choice as a husband! That one sticks whether the coaching does or not! Thanks for trying not to mess up in either of the areas! I'll try to be a good little wife/student too!

From Dale on Tue, Apr 29, 2008 at 19:12:02

I think it's great you both can work together like that. I know that I'm a terrible teacher when it comes to 'splaining things to my wife, but she still amazingly puts up with me. Go figure.

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Noon run today. With running 12+ miles the last 2 days on the 2-a-day schedule and with the hill repeats yesterday I needed a bit of a break, so Kim and I skipped the planned early run and did our stuff separately later in the day.

Got to the gym a tad early so did 1 mile on the treadmill slow waiting to see if any of the other guys would show up. But alas nobody came so I went out solo and did the Lakeview 10K route backwards. I was pleased that the weird hamstring twinge I felt yesterday was gone. I'm still waiting for the lower ab and groin pains to go away but they are slowly getting better.  Ave pace 7:55.

Core workout in the evening. 

From Terry on Wed, Apr 30, 2008 at 15:56:27

Good to listen to the body. I want no injuries out of you. I want to see a few more good races from you this year.

From Brent on Wed, Apr 30, 2008 at 21:55:52

Ditto, on Terry's comments, no macho man without the Navy.

Stay Kool, B of BS Rools out

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AM: Nicer morning than we thought it might be so that was a nice surprise. A bit nippy around freezing but very little wind. Went 6 miles with Kim including 4 striders of 30 seconds each thrown in here and there. Since Kim went a bit too fast yesterday Coach Tom forced her to run a bit slower than usual this morning. Ave pace 10:14.

PM: Ran just over 6 miles on Kuhni road just after noon. Did 6 30 second striders somewhere around 5:20-5:30 pace. Average pace overall 7:32.

From Kim on Thu, May 01, 2008 at 10:20:47

Thanks Coach Tom! It actually felt good to keep it easier this morning! So glad we weren't running in snow as we were expecting!

From Kerry on Thu, May 01, 2008 at 10:34:51

Don't you just love the Spring? :) I'm glad you had some quality time together this morning.

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Our sweet little Tia was sick with a nasty ear ache last night. Since I'm mostly dead when I sleep and don't tend to hear any noises in the night like loud explosions, screams, sirens, etc., let alone my gentle daughters quiet sobs, as usual it ended up Kim being the one to be up throughout the night taking care of Tia.  As a result Kim and I thought it best to scratch the planned morning 3 mile run. Kim had to work today and has a way busy day and I know she hates to miss but since she is racing the 5K tomorrow I put my "coach" hat on and told her she would be fine missing today and might gain some advantage by having fresher legs tomorrow. I'm really looking forward to pacing Kim, I hope she still likes me and keeps me on as coach (and husband) after all is said and done with the race :)

Went 7 miles solo at work in the early afternoon on Kuhni road. Legs are starting to get some zip back and feeling fresher every day the last 2-3 days. Pretty much uneventful run, although I did see some cool migratory birds out in the fields and marsh. Ave pace 7:39.

From Kim on Fri, May 02, 2008 at 18:38:08

When he says he's dead to the world, he isn't kidding! I'm not sure if there have been loud explosions or sirens, but I do know of screams! I guess nature and evolution worked in his favor to help him be able to share the same room with a "scream dreamer"!

From Tom on Fri, May 02, 2008 at 18:41:20

Kim - what? You're a scream dreamer? Why I'd never noticed! :)

From Brent on Fri, May 02, 2008 at 20:24:53

Tom, Sylvie fired me as a coach many years ago, I hope you last longer than I did.

Have fun at the race pacing Kim. Dream a little dream, without Mama or Papa

Stay Kool, B of BS Rools out

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Fun morning of running today. Kim and I went out at 6am and met up with the SF running group. Since Kim was running the IceBreaker 5K later she only did couple of miles while I ended up getting in 11 prior to the race. Ran with Hal and Allison for a little over 2 miles but then as I was rushed to get to the race I ended up pushing the pace a bit and running solo the last 7 or 8 miles. Most miles in the 7:40-8:00 range.

Then it was off to the Elementary to try my hand for the first time at being a pacer for Kim. I knew Kim had potential to go under 25 minutes for the 1st time ever so that was the primary goal. Backup goal was to get a PR (these may just have been my goals, not necessarily Kim's). The course is potentially fast the and the temperatures were OK for racing (40 degrees?). However, with the canyon winds being very nasty this morning I was thinking the sub-25 was probably not in the cards but I was pretty sure the PR was in the bag with all the great training Kim has gotten in lately.

As we started out we knew the wind would be pretty much directly in our face for the first half of the race. I tried best I could to stay in front of Kim enough to block the wind somewhat but I don't if it helped much as I think we weren't close enough most of the time for me to provide much wind block. We started out around 8 minute pace but it was too fast with the wind so we settled into around an 8:15 pace, finishing the first mile at 8:17. This was well off pace to finish under 25 but on pace for a PR so I felt OK. I was a little concerned because Kim seemed to already be hurting a bit after 1 mile and I didn't know if we could hold the pace for mile 2.

However as we turned the corner during mile 2 where we got the wind at our back for maybe a quarter mile it seemed to give Kim a boost that carried through the mile and we finished mile 2 in 8:15. Well off a sub-25 pace but still on pace for PR and now the wind was mostly at our back the rest of the way.

As we turned the corner for the last .8 miles and the wind squarely at our backs I decided to test the sub-8 pace waters just to see how Kim would respond. Although Kim wasn't a real happy camper at this point she took the speed increase in stride and mostly stayed by my side. The pace kept sneaking down, closer to 7:50 now with .5 miles to go. I told Kim the PR was in the bag and that sub-25 was actually a possibility. She didn't say much, just mumbled something about how she didn't really give a hoot about the sub-25 or the PR. I tried to keep the encouraging comments coming, telling her to only worry about getting to the next corner or next landmark. She responded very well and we held the 7:50 pace.

As we turned the corner where we could see the finish I knew the sub-25 was well within reach without a major collapse. I told Kim as much and encouraged her to start her final kick, which she did in impressive fashion, leaving me in the dust as she blazed her way to a superb effort and time of 24:46! Yahoo! Big congrats to you Kim you did great, great, great!!! I'm really proud of you!

Afterward I ran the 1-mile run with Tani where she did a great effort also finishing in around 10-10:30. Jansen also ran the mile and was pleased to actually be the overall winner, finishing with a time of 6:25. Tia was going to run the mile but is still recovering from a cold so she stayed home with Tyler.

Even though only about 40 runners did the 5K I notice even if I would have raced I still would have only been perhaps 2nd in my AD as the speedster Carl H would have whooped me. I think I may have been able to give John A a run for the money however. This will have to wait until next time.

All-in-all it was a great morning of running and spending quality time with family and friends.

From Kim on Sat, May 03, 2008 at 13:25:08

Thanks Coach! You are good at wearing the coach hat when needed and the hubby hat when needed! I'm glad you know when is the best times for each hat! I love your hats! Thanks for sharing them with me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

So this week the plan is to continue with the base building with some hills and fartlek/striders thrown in. We'll build on last weeks workout by adding in either more intervals and/or longer time/distance per interval.

Shooting for 65-75 miles this week.

Current pace zones (note: I've tweaked Kim's paces quicker a bit based off the 5K last week):

Kim: 1MP = 7:20-7:30, 3KP = 7:40-7:55, 5KP = 7:55-8:15, 10KP = 8:15-8:35, HMP = 8:40-8:55, MP = 8:55-9:15, BP = 9:20-10:30, RP = 10:30-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 3-6 miles with Kim @ RP, PM 6 @ BP. Dork drills: Stiff-legged run 2x20s, Running no arms 2x20s

Tue: Hills: AM 5-6 with Kim @ RP, PM 6-7 @ RP w/ 8x45s hill reps @ 1MP w/2-minute active recoveries.(6 reps for Kim).

Wed: AM 0-6 with Kim @ RP, PM 6 @ BP. Core workout.

Thu: Fartlek: AM 5-6 with Kim @ RP, PM 6 @ BP w/ 8x45s striders "sprinkled in" (6 for Kim) @ 1MP

Fri: AM 0-6 with Kim @ RP, PM 6 @ BP. Core workout.

Sat: AM 9 miles @ BP, 8-10 miles @ RP with Kim.

Of course this is all subject to change if the body/legs/nervous-system says we should be doing something different on any given day.

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AM: Nice easy 4.35 mile run with Kim around the river bottoms short route. Looks like this week we finally get temps well above freezing for the entire week! Is it time to put the longs away for good yet? I sure hope so! Of course here in SF we always have the morning winds to deal with. Today for excitement we observed nature (since it was actually light outside) and also did some dork drills (stiff-legged running and no-arms). Ave pace 9:58.

Noon: Ran the Eagleview 10K loop route solo in the sun. Ave pace 7:29.

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AM: Did some easy running plus some hill repeats with Kim totaling just over 6 miles. Beautiful morning for a run, the wind wasn't too bad and it was just a pretty day to be out. Nice that it's getting warmer and also lighter earlier. Kim did well with hill repeats (6 x 45s, w/ 2 min. recovery), on her blog she said they were 45 minute repeats but we weren't quite that crazy!

Late AM: Did my 2nd run earlier than usual to enjoy the cool temps. Jogged 2 miles over to Eagleview area and then did a similar workout as the one Kim did this morning, albeit with 8 repeats instead of 6. Dang those hills really make me pooped. Overall ave pace 8:50. Not sure exactly on the hill repeats pace as the garmin isn't so reliable over this short of distance. Probably a bit faster than 5K pace.

From Kim on Tue, May 06, 2008 at 10:22:26

Thanks for doing my version with me! And I really am glad that my version is timed by seconds and not minutes.

From Kerry on Tue, May 06, 2008 at 10:56:56

It's great to spend mornings like this with your spouse. I feel sorry for the people that are home sleeping or are stuck in front of the TV watching the morning news. Keep up the good work!

From Brent on Tue, May 06, 2008 at 22:33:14

Tom, really like your attiude about every day running is a great day. Appreciating every run, staying in the moment, if very important. No such thing as a boring run.

Stay Kool, nice hill workout, B of BS Rools out

By the way, really enjoy reading Kerry's entries also, enjoying the early morning is special.

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AM: Ran the river bottoms with Kim 4.35 miles. We attempted to sleep in a bit longer than usual but our biological alarm clocks would have nothing of it and we both woke up a bit after 5. Laid around for a little bit attempting to fall back to sleep but finally gave up and went out on the run. Another beautiful morning, a bit windy but not so bad if you run the wind-friendly routes. Ave pace was relaxed today, I think just over 10 min pace. Kim got in a couple more miles after I stopped. 

Noon: Good size group today for the run for a change. Did the 10K Eagleview loop with Nate, Darin, and Steven K. Will also joined for a mile. Ave pace 7:33.

From Kim on Wed, May 07, 2008 at 11:08:57

Thanks for helping me reset that clock in my head. You are probably more surprised than anyone to see me enjoying getting up early! It just starts the day out so good for the most part!

From air darkhorse on Wed, May 07, 2008 at 12:33:10

Wow! Do you guys get up that early every day? I can't even see anything that early in the morning.

From JohnA on Thu, May 08, 2008 at 00:43:22

How did you get steve and darin to go that slow? I guess they always are just ripping on their workouts, but maybe not.

From Terry on Thu, May 08, 2008 at 09:52:55

In the good old days 7:30 miles would have been fast for you know its just regular training. Nice to see.

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Well we had a bit of rough night last night as Tia was sick through the night and today. In particular Kim didn't get much sleep at all between having a late church meeting that went well past 10 and her being the one to usually take care of Tia (since I'm mostly dead when I sleep). So the bottom line was that we had to scratch the morning run.

Was able to get out about 11am at work and get in 10 miles. My legs felt really good today and I actually quite enjoyed the fartlek workout and the feeling of running fast (fast for me anyways). Got in 8 45 seconds repeats during the middle miles, spaced roughly a 1/2 mile apart but felt like I could have done more. Although I don't think the garmin is very reliable over 45 second intervals I thought I'd log the data anyway just for comparison purposes for future workouts. Looks I averaged around .15 miles distance for each repeat, mostly in the 5:15-5:30 pace range. Split paces were 5:35, 5:27, 5:31, 5:22, 5:19, 5:26, 5:07, 5:16.

Ave overall pace for the 10 miles 7:41.

From Brent on Thu, May 08, 2008 at 23:24:41

Tom, your adjusting running times and workouts based on the day is smart running. Very nice pace on those repeats, darn fast.

Stay Kool, B of BS Rools out

From JohnA on Fri, May 09, 2008 at 00:05:37

I should try that excuse when my kids are sick--I am dead when I sleep.

I see you are flirting with the 5 min mile--those are good anyway you can get them.

From Ian on Fri, May 09, 2008 at 06:45:20

Good workout Tom, it's a great feeling when you're feeling good and can enjoy a fast workout. Also well done on getting your workout completed later in the morning, if I don't get my workout out of the way first thing then I find it really difficult to motivate myself to go out later.

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Gotta keep it quick today. Headed to St. George shortly. Got in 6 miles with Kim around 9:50 pace. Then got not quite 3 more solo, 8:55 pace. Felt pretty good while running with Kim but then legs turned to lead on the solo miles. Eventful moments today included a goat and a horse who appeared to be good friends running laps around their field, and popcorn popping on some kind of tree. Oh and of course the wind blew.

From Clay on Fri, May 09, 2008 at 12:16:51

Have fun in St George. Are you running a race down there or just taking it easy?

From Tom on Fri, May 09, 2008 at 22:23:09

Clay actually we were just making a quick day trip to investigate some investment opportunities. We're back home now.

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Beautiful weather day this morning, a bit chilly at the start but no wind and after the sun came out it was near perfect for a good long run. Met up with the SF group and got in about 7 miles with Kim and a few others, then I went the rest of the way with the speedy guy group that started out with half dozen or so guys but ended up mostly me and Hal and Kevin. Had a reunion with my old long-lost running buddy Harry (as in "Harry's Hill"). I haven't run Harry's for about 8-9 months and it seemed tougher than it should have been, but I did manage to hold a sub-9 pace which I think is better than what I ever used to do in years gone by. I'm sure we'll be seeing plenty of Harry in the weeks/months to come. 

I'm hoping the SGM folks didn't burn me yet again. I have an email from a couple months ago saying that I have a guaranteed 'in' for the race this year but yet I don't see mine or Kim's name on the lottery list. We've both decided to not only work our fanny's off in training but also work our fanny's to find a way to get us both into the marathon.

Ave pace: 8:29.

From JohnA on Sat, May 10, 2008 at 23:50:15

Wow, you did not get in either to SGM ( I read Kim's blog first)

I thought Harry's Hill was named after Harry Davis--who has a ranch at the top of the hill (He is dead--you were not talking to him, were you?)

That is a tough hill!!

From Clay on Sun, May 11, 2008 at 00:24:17

Nice run today Tom and I'm sorry you didn't get into the SGM... I had to go through the charity route one year.

You gotta love Harry's Hill, I paid him a visit this week too.

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Happy Mother's Day to all the bloggers who perform Mommy duties of any kind!

After 3 weeks of pretty good training and miles we were thinking of making this week a reduced mileage / rest week. However we're both feeling pretty good so the current plan is 1 more week similar to last week and then we'll probably take a rest week next week and finish it off running the Scandinavian 5K on the 24th down in my good 'ol home town of Ephraim.

I'll be shooting for 65-75 miles this week. Kim is looking at around 40 miles.

Current pace zones:

Kim: 1MP = 7:20-7:30, 3KP = 7:40-7:55, 5KP = 7:55-8:15, 10KP = 8:15-8:35, HMP = 8:40-8:55, MP = 8:55-9:15, BP = 9:20-10:30, RP = 10:30-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 3-6 miles with Kim @ RP, PM 7 @ BP. Dork drills.

Tue: Hills: AM 5-6 with Kim @ RP, PM 6-7 @ RP w/ 8x1-min hill reps @ 1MP w/2-minute active recoveries.(6 reps for Kim).

Wed: AM 0-6 with Kim @ RP, PM 7 @ BP. Core workout.

Thu: Fartlek: AM 5-6 with Kim @ RP, PM 7 @ BP w/ 8x1-min striders "sprinkled in" (6 for Kim) @ 1MP

Fri: AM 0-6 with Kim @ RP, PM 7 @ BP. Core workout.

Sat: AM 10 miles @ BP, 5-10 miles @ RP. I'll be doing this run while at father-son campout near Birdseye. Kim will be running a 'casual' 5K at Thanksgiving Point in an attempt to win an entry into SG marathon. Good luck Kim!

From Brent on Sun, May 11, 2008 at 22:50:13

Coach Tom, nice workout plan. Have a good running week, we are rooting for Kim to be lucky.

Stay Kool, B of BS Rools out

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Kim and I exercised our Monday option of bagging the morning together run if we have good reason and getting it done separately later in the day. As we lied there in bed listening to the monsoon-like sounding wind and rain it was a pretty easy choice. Only thing is we didn't get to do our dork drills together. Darn (sarcasm). I've about decided the dork drills are useless and silly (and dorky of course), so perhaps Coach Tom will banish them from the workout schedule.

Got in 10 miles at work on Kuhni Road and a different road I haven't run on before since Kuhni's is partially closed. Ended up by the sewer treatment plant. Oh yummy! What delightful odors were enjoyed by all. Had to run solo today as I went out earlier than usual to meet work/schedule demands.

Most miles in the 7:30-8:00 range but with a few at the beginning and end slower to raise the average pace to 8:02.

From Kim on Mon, May 12, 2008 at 16:33:19

Rain...our new obstacle. I'm glad we had a plan B today.

From Brent on Mon, May 12, 2008 at 21:05:27

Tom, you and Kim are in such great shape, hope you both get into St.George.

Thanks for your support, I really think I will be running again, maybe not as many miles, but, just as much fun.

Hey, Paradise Road Kuhni (sounds like Hawaii) to the sewer road, pew, you made a wrong turn. Stay Kool, wear hip boots, B of BS Rools out

From Lybi on Mon, May 12, 2008 at 21:56:49

No more dork drills? What are you going to do to keep up that "I will do anything to improve my running including humiliating myself" mentality?

I have an idea--Morning Moanings. Scare people and build up your aerobic capacity at the same time.

P.S. It doesn't count unless someone else hears you do it!

From JohnA on Tue, May 13, 2008 at 00:11:11

You made me feel better to know you did not brave (or stupid) the rain this morning. It is nice to have the later option.

I loved coaching dorks. . . . as long as I did not have to do them.

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Going to watch Tani compete in the Hershey's track meet today so decided to get the entire workout done this morning. Went about 3 miles with Kim then headed down to the bottoms to do hill repeats. Since Kim was feeling a twinge in the achilles yesterday and since she's running a 5K race/tempo-run on Saturday, Coach Tom suggested it would be wise for her to forego the hills this week. If she's feeling fine tomorrow we may do a few 1-min striders.

Did 8 1-min hill repeats with 2-min active recovery in between. These hill repeats are always tough and I thought I may have to run and find a bush toward the end of the repeats for an unplanned potty break but luckily it didn't come to that. Not sure on pace, garmin was all over the place again as it seems to always be on the hill repeats. Probably around 5K pace. Average pace for the entire run around 9 min.

UPDATE: Wanted to mention that Tani did awesome at the Hershey's track meet!! She made it to the semi-finals in the 50m and 100m dash and also to the finals in the 4x100m relay. I think the relay team ended up getting 4th. Not too bad I think! Luckily Tani takes more after her mom's side as far as running ability and overall athleticism. Most our other kids take after my side which wasn't blessed with great athletic prowess. I think Tani is our first runner to make it past the 1st round for this track meet. That's the great thing about distance running is that even if you're a generally lousy athlete you can still do pretty well with decent training and discipline.

Also while at the track meet I ran from the track a couple blocks to the van and over to the fountains to fill up our water bottles a couple of times, I think good enough for another .75 miles to push the total to double-digits for the day.


From Kerry on Tue, May 13, 2008 at 10:47:14

It's sometimes tough to know whether to hurry so you can make it back to the house (and your bathroom faster) or slow down and hope for some relief.

A sign of an experienced runner is they know the location and status of every bathroom, portapotty and suitable bush along all major roads and trails routes. You never know when those calls from Nature will come, but you've always got to be ready to answer :)

From Brent on Tue, May 13, 2008 at 19:41:14

Tom, Tani, 500 commando points, Cool for you to watch the meet. Darn Cool.

B of BS Rools out

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AM: Ran just over 4 miles with Kim, then she got in a couple more solo. Another beautiful May morning, looks like we'll have nice days for the next while. Super! Kim was feeling pretty spry so we did 6 1-min striders scattered throughout the run. Most were in the 7-7:30 pace range but I think the last one was under 7. Ave pace around 9:50.

Noon: Ran the 10K Lakeview loop with Paul. Darin also joined us for about the last couple of miles. I tacked a bit more on to the end solo to end up at 7 miles. Ave pace 7:43.

From Kim on Wed, May 14, 2008 at 10:25:05

Can you put an order in for more perfect mornings like today?! That is so much more enjoyable to get out in!

From cal on Wed, May 14, 2008 at 13:09:10

That's good news about your SGM entry! One down one to go!

Have you looked into all of the various charities yet? As I recall not all of them are using auctions for their entries.

From Tom on Wed, May 14, 2008 at 13:17:13

Thanks Cal, we are looking at all options including charities. I can't believe what the eBay entries are going for. I saw one that was over a grand!

I'm still a bit wary of the SGM folks. As of today I still don't see my name on the list. I gave them my credit card so they could charge me since they had already credited the original $$ back to the card for both Kim and I. I'll try and be patient and optimistic for both Kim and myself.

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AM: Had a real nice morning relaxed run with Kim. Absolutely beautiful morning, maybe the first we've had in the 50s and no wind. Ran what has become our standard 4.35 mile river bottoms loop and then Kim got in a bit more afterward. Didn't get much sleep last night, between watching the Jazz game which went until around 11:30 (DANG why did they lose!!??), then staying until after midnight so we could sign Kim and Tyler up as volunteers at first chance for WBR, we probably only got 5 hours of sleep. But hopefully we'll be OK at work with being too snoozy. Ave pace between 9:45-10:00.

Late AM: I quite enjoyed my timed fartlek workout today. It was a tad warm and windy but once again I thought it was quite invigorating to pretend to be a speedster, albeit in short 1-min. bursts with ample rest time in between (3 minutes). I did still run during the "rests" around 8:15-8:45 pace. I was pleased the intervals felt easier to me than last week even though I went further and rested the same. I feel like I could have done a handful more at near the same pace. I know Sasha would probably say I would be better served going back to the longer/slower tempo runs like I was doing before or building up to higher mileage, but dang-it! I really like doing the faster/shorter stuff sometimes so I'm going to indulge for a few more weeks anyway. Just pray that I don't hurt myself.

Except for the 1st repeat, all were in the 5:05-5:30 range, around .18-.20 miles. Paces were 5:46, 5:27, 5:28, 5:23, 5:22, 5:22, 5:12, 5:08.

Overall average pace - 7:33.

From Kerry on Thu, May 15, 2008 at 11:03:14

Many thanks to you, Kim and Tyler for staying up late and to Kim and Tyler for signing up as volunteers. You and your family go above and beyond the call of duty! Now, try to work a little nap in this morning.

From JohnA on Fri, May 16, 2008 at 01:11:57

Nice job speedy.

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AM: Nice run around river bottoms short loop 4.35 miles with Kim. Another nice day, albeit a bit windy, but no complaints. Didn't pay attention to pace, probably in the 9:45-10:00 range.

Late AM: Lakeview 10K route easy run. Legs feeling a bit weary from the fartlek run yesterday so decided to keep the pace slow, well into the recovery pace range. Ave pace 8:40.

Good luck to everyone racing tomorrow!


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Well unfortunately Kim wasn't able to score the SGM entry golden ticket today at the Running with Angels 5K at Thanksgiving Point. She had submitted an inspiring story on overcoming adversity, but the eventual winner also was well deserving with her story, having overcome being hit by a van while running the Ogden Marathon last year. OH, and she was also pregnant with twins at the time. How ya gonna beat THAT! But we haven't given up the SGM entry quest just yet as there are still other giveaway races and charity entries to explore.

I had planned on running up at Father/Son camp near Birdseye. The boys and I did go up last night with plans of staying overnight, but it ended up there were lots of schedule conflicts in the ward and not many fathers and sons showed up, and those who were there were mostly very young kids, none of my boys friends were able to make it. So after dinner, games, and fireside activities my boys consulted with me and decided we would have better father-son bonding opportunities if we went home early and watched the Jazz (who unfortunately seemed to be thinking more about camping or something other than playing B-Ball).

One of the other nice things about not staying overnight at the camp is it allowed me to go and run with Kim in the 5K. Before the race I got up early and ran 10 miles solo around 7:30-8:00 pace. The rest of the miles came piecemeal, before-during-and-after the 5K. Most of the last 9 miles were in the 8-10 pace range with a couple of miles under 8-min during the 5K.

From Brent on Sat, May 17, 2008 at 19:52:29

Tom, nice mix of running today, you may get a few more miles in tonight. JK. It is amazing when you fitness provides such a day of running. Very nice support of your family.

Stay KOOL, lets hope Kim gets that golden ticket, B of BS Rools out

From Mike Warren on Sun, May 18, 2008 at 10:32:42

Tom, sorry to hear about Kim not getting in. Thats very frustrating! Thanks for all your support, I am looking forward to seeing you in Oct. Keep up the awesome training!

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This week will be a recovery week with slightly reduced mileage and not as many reps on the hill repeats. We'll finish off the week with a 5K race down in Ephraim at the Scandinavian Days Festival. No time goals for the 5K since this is not a PR type course, a bit hilly and at elevation (around 5500 ft.). So I'm thinking the main goals are just to race well, have fun, and see if maybe we can learn something new about mental toughness during the last mile. I think I'll just ride on Terry oldBean's coattails for as long as I can. Maybe I'll try Sasha's new grunting/moaning strategy and see if that helps and to freak Terry out and whoever else is nearby.

I'll be shooting for 50-60 miles this week. Kim is feeling pretty good so she'll keep her mileage around the 35-40 range for now.

Current pace zones:

Kim: 1MP = 7:20-7:30, 3KP = 7:40-7:55, 5KP = 7:55-8:15, 10KP = 8:15-8:35, HMP = 8:40-8:55, MP = 8:55-9:15, BP = 9:20-10:30, RP = 10:30-12:00

Tom: 1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15, HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.

Tentative plan for this week:

Mon: AM 5-6 miles with Kim @ RP, PM 5 miles @ BP. No dork drills as they've been banned forever. But looks like temps will be in the 90's so my PM run might be a good heat-training run.

Tue: Hills: AM 5-6 miles with Kim @ RP including 5x75-second hill reps @ 3K pace with 2.5 minute rests (4 reps for Kim). PM 5 miles @ RP.

Wed: AM 5 miles @ BP. Late AM couples massage for Kim and I (the most anticipated "workout" of the week!). Coach Tom thinks perhaps a monthly massage should be added to the workout regiment, seems like a good replacement for the dork drills.

Thu: AM 5-6 miles with Kim @ RP, PM 7 miles @ BP.

Fri: 5-6 miles @ RP.

Sat: 8-12 miles including 5K race. Other miles @ RP.

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AM: Looks like we get a taste of mid-summer type running weather for the next couple of days. Ran the 6 mile river bottoms loop with Kim, probably close to 60 degrees. Supposed to be in the 90's for highs the next day or 2. We've been trying to refrain from firing up the air conditioner but after a miserable hot night last night with not great sleep (especially for Kim) we decided to break down and do whatever it takes to sleep in comfort tonight. Ave pace 10:05.

Late AM: Talked Paul and Nate into running a little earlier than usual to beat the heat. However slavedriver Nate made us do the EagleView route and go up the nasty hill twice. Luckily all 3 of us had run just a few hours earlier so nobody turned it into a race and we just kept the pace mostly easy. Ave pace 8:17.

From Clay on Mon, May 19, 2008 at 14:34:02

Nice job Tom. Hows everything coming with the SGM possible entry for you and Kim? Keep up the good work, you guys are amazing.

From Tom on Mon, May 19, 2008 at 14:42:55

Thanks Clay. As far as SGM it looks like I'm now in but we're still working on getting Kim in. We're looking at charity options, also races that give out entries. Next race is Heart of Holladay 5K (June 14) which lets any runner put their own or any other runners name as candidate for the SGM entry. Hey if you know of anyone (including yourself of course) that might be running this 5K and they don't have anyone in particular they are trying to get into SGM please encourage them to put Kim's name!

BTW I just read your sunday entry asking about pace ranges for various race distances. I've got a couple of books at home that help make these estimates so I'll post some pace ranges on your blog tonight. Of course it depends on weekly mileage (i.e. the more miles per week then the closer your 5K and marathon paces will be to each other). I think your last race was the Striders 1/2, so I think I'll subtract 2-3 minutes off your time (due to wind slowdown) and use that as a basis for figuring out the other race paces. Good job getting 40-50 miles consistently for a few months now, you should be setting yourself up for some great races through the year.

From Clay on Mon, May 19, 2008 at 15:45:22

Thanks Tom. That would be great information for me to use and train with. I appreciate your help and if I hear of anyone running that 5k I will let them know about Kim for Sure!!!

From Brent on Mon, May 19, 2008 at 19:14:07

Tom, smart running to start getting acclimated to the heat. The hot summer races will soon be here. Hey, your right about goals, etc. Sylvie has a couple of good stories if she told them.

Stay Kool, Kool Aid Kid and Baggy Looking shorts, B of BS Rools out

Hey, my readership is dropping. I will likely only write a Running Short each Sunday.

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AM: 6.4 miles with Kim which included 5x75s hill repeats with 2 1/2 minute rests. Legs felt really good and juiced today, hope this holds out through to the weekend for the 5K. Ave pace 9:41

Late AM: Kuhni road 5.2 mile run at work. Nice and easy. Ave pace 8:32

From Terry on Tue, May 20, 2008 at 10:07:03

Good to hear your feeling juiced. I want to see a good effort Saturday.

From Kim on Tue, May 20, 2008 at 10:10:41

It's going to be a fun weekend down in our old stompin' grounds with Terry and all the other good ol' buddies! It's going to be a fun race!

From Kim on Tue, May 20, 2008 at 16:18:51

I like your new blog name. :)

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AM: Luckily we were able to beat the rain this morning and get the run in. Only 5 for me today as this week is a recovery week and the mileage will be down a bit from the past 4 or 5 weeks. Today's run was a story problem run to test our math skills. Kim went out about 5 minutes before me at around a 9:30 pace, then I went out at around 7:30 pace. So how long would it take me to catch her? Well I never bothered to do the actual math but it turns out I caught her between miles 2 & 3. Still pretty warm this morning but I guess that changes for the next few days.  A little breezy on the last couple of miles but coming from the NW instead of from the typical SF canyon direction.

Ave pace: 7:40. Felt harder than it should have. I'll blame it on the wind, tired AM legs, and the hill repeats from yesterday.

Late AM: Couples massage!!!! Looking forward to this. Sounds a whole lot better than going for a 2nd run in the rain.

From Kim on Wed, May 21, 2008 at 11:10:40

Comment to your last sentence...."Yes it does!"

From Clay on Wed, May 21, 2008 at 13:56:45

I've never had a message in my 45 years of living, they say its the bomb!!!

From JeffC on Wed, May 21, 2008 at 16:10:28

Almost all our wind comes from the NW here in Vegas and it was howling today. Enjoy those massages.

From Ian on Thu, May 22, 2008 at 06:22:10

Can you write 'Couples massage' in bold next time so my wife can pick it out more easily!

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AM: Well today was one of those Soggy Bottom Boy runs as Kim and I had a delightful jaunt in the rain. Ran the river bottoms 6-mile loop. Ave pace 9:52.

Late AM: So I guess it is a double-rain run day. Went 7 miles on Kuhni road in the drizzle. Actually it wasn't bad at all as shortly into the run I got in one of those zones where I just feel good and the running feels effortless.  I noticed my pace kept dipping out of the easy range down into marathon pace territory so I had to keep reminding myself that I'm running a 5K Saturday and I should save the effort for then. Just hope I feel as good then as I did today. Was it the massage yesterday? Or just a good ol' dose of endorphines? Whatever the case it just felt pretty dandy. Ave pace 7:25.

Also while I was running I was thinking about Sasha's blog yesterday where he talked about his running form and how in pictures it looks like he's overstriding but in reality he's whipping the legs forward and back while in the air so that when the foot strikes it does so with force and springiness with forward momentum.  I've read about how elite runners run this way and heard descriptions before but until I read Sasha's explanation I don't think I really fully grasped the concept in a way that was concrete enough to be helpful in my running. So anyway I was making a few minor changes in my stride today to try to add a bit of this "springiness". I liked the way it felt, seemed to allow me to noticeably speed up with not much more effort and without feeling that much different from my default stride.



From Terry on Thu, May 22, 2008 at 14:27:02

Lucky! I love it when my legs are ready to go.

From Clay on Thu, May 22, 2008 at 16:37:39

Good job Tom. Its been a tough day of running as far as the weather goes...

From Adam RW on Thu, May 22, 2008 at 16:37:53

So I guess I’m an activist at heart. I noticed we’ve only had 13 votes but 144 views and there are more of you out there. I know some people don’t use the discussion board of the blog so I’m posting this comment on everyone’s blog that has updated in the last few days or so to bring your attention to both the discussion section and the mileage board. Please read the discussion here (http://fastrunningblog.com/forum/index.php/topic,324.0.html) and then vote here (http://fastrunningblog.com/forum/index.php/topic,348.0.html) if you have an opinion. If you already voted, I am sorry about the “spam.” Thank you!

From Dale on Thu, May 22, 2008 at 17:17:03

Good soggy runs!

From JohnA on Thu, May 22, 2008 at 20:25:20

You did much better than me today. I got soggy in the morning and did not get back out. Nice half marathon today.

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Nice relaxing morning run around the river bottoms with Kim. No rain, no wind, a little nippy (high 30's?) but just fine after the first mile or so. Ave pace 9:59.

This is all I'll be running today since it's a recovery/rest week for me and we have the 5K tomorrow. Hope I feel good for the race. I've decided that although I will still wear the garmin for data collection I'm going to ignore it for the race and run entirely by feel (or perhaps run entirely by Terry) and see what happens. Should be fun. I realized a few days ago that this will be the first "official" 5K I've run in about 6 months. Looking forward to seeing family and friends down in Ephraim and Manti. Also happy birthday to Jansen (14 yrs) tomorrow!

From Ian on Fri, May 23, 2008 at 10:36:07

I wish you and Kim a great time, sounds like it will be fun. I've been happier without my garmin on the last few races just running by feel.

From Kerry on Fri, May 23, 2008 at 11:56:15

Good luck to you and Kim and Terry! It should be great running weather (although maybe not so great the rest of the time). I kind of take the same approach with my watch -- using it to analyze the race after the fact. Watching my splits often causes me to slow down because I think I'm going faster than I should. Keeping up with Terry would be good.

From Clay on Fri, May 23, 2008 at 23:55:33

Hey Tom good luck tomorrow with the 5k, I hope you and Kim rip it up!

Race: Scandinavian Festival 5K (3.1 Miles) 00:19:40, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


This was a horrible race for me. Worst race of the year by far. No way to sugar coat it other than I'll do what Terry did and post my adjusted time instead of official time since the race was about .10 long according to all garmin reports and with noticing they added an extra zigzag to the race compared to other years.

So what happened? For whatever reason I always have lousy races in Ephraim, I can't seem to figure out how to race well there. Manti is just down the road 7 miles at about the same elevation and I do fine there but I seem cursed in Ephraim.

I did get some preliminary signals before the race that it might not be that day. 1) Haven't slept very well this week (although Kim has slept even worse but gave a PR effort today. Way to go KIM!!!). 2) Something I ate last night (I think it was the Wendy's chili) gave me upset stomach through the night. 3) During my pre-race warmup during mile 2 I got the flutter-bug blurred vision thing that usually means I'm going to get nauseated if I run very fast. 4) Also having to scrape ice off the windshield in late May is just plain WRONG! I know I can't blame this last one for poor running but perhaps it made me a bit grumpy. Actually the weather ended up being near perfect for racing.

OK so the plan was to mostly ignore the garmin and run by feel and/or try to keep up with Terry for as long as I could. Bad plan. Terry took off like a rocket. I stayed close behind for about the first quarter but the "run by feel" signals were all screaming "THIS IS WAY TOO FAST FOR YOU FOR A 5K TODAY". Checking the pace at this point I noticed we are running 5:30 pace. Since this is my mile pace I figured this was bad. If Terry was being strategic in trying to dump me early he was quite successful as I backed off to a pace that my body was telling me I could handle for 3.1 miles. Unfortunately today that pace was around 6:20. UGH! That should be closer to my 1/2 marathon pace than 5K pace. Oh well what do you do, this same thing happens sometimes on my training tempo runs where I just don't have it on certain days. Any time I tried to speed up I would get a wave of nausea and that horrible feeling like if you don't slow down you will HAVE to visit the bushes shortly for an unplanned/unwanted potty break.

I'll just chalk this one up to a bad day and look forward to next time. My mileage base has been great so I'm pretty sure I haven't lost THAT much fitness the last month while I've been focusing on base building and not many tempo runs. We'll see what happens at Heart of Holladay next month.

Congrats to Kim and Terry who both had great races with Kim giving yet another PR effort. This after a week of very bad sleep, no taper, and eating a kid's burger at Wendy's the night before. Guess maybe next time I better trade the chili for the kid's burger.

Hey if anyone has any other thoughts/ideas/comments on what may have gone wrong for me today I'm all ears.

From Kim on Sat, May 24, 2008 at 20:14:16

All I can say is, I wish I could call 19:40 a BAD race! I think you did great! Sorry I'm not more sympathetic when you are bummed about doing a 5K in under 20 minutes! I'm still out there running when you are at the finish line!

From James W on Sat, May 24, 2008 at 20:47:46

I vote for the Wendy's chili - chili always plays a number on me for a day or two after I eat it . . .

In any case, you kept going even when you knew it was not going to be your race, keep up the good work and the training and things will really pay off in St. George (you are now in now, right?)

From Andy on Sat, May 24, 2008 at 21:10:06

Just chalk it up to one of those days. You've already run a 10k this year at a faster pace so you know that this is not an indication of your speed or fitness level.

From Paul T on Sat, May 24, 2008 at 22:33:51

Chili the night before a race? I think I agree with James and suspect it may have played a role in your gastric distress...or it may have just been one of those days.

I also agree with Kim that it's hard to feel sorry for you running 19:40. Just last year at Nestles you were hoping to break 20:00, which will still be my goal again this year at Nestles, maybe 19:50.

From Jeff on Sat, May 24, 2008 at 23:31:50

Before reading any of the comments ... as soon as I saw "Wendy's Chilli" ... I guffawed (man I love that word). Now, I've ran plenty of training runs off a crappy meal the night before, and I'm usually one of the first to pass over some sort of lame excuse like a pre-race dinner ... but in this case I have to hop on the bandwagon. But whatever, we all have a bad day now and then. It just happens that your one bad day this month coincided with a race.

Look on the bright side, you're not going to the doctor on Tuesday to have a possible 6-8 week recovery stress fracture looked at throwing your entire summer racing season out the window and even potentially putting you under the gun for training for a fall marathon.

Give my best to Kim on a great race ... you go Girl!

From Lybi on Sun, May 25, 2008 at 00:03:24

Oh man, sorry about the bad race! I have to say that I've seen a pattern in all these race reports I read every week. Bad sleep equals bad races. PERIOD! Especially when it is more that just one rough night. Like if it is all week you are pure toast. I've seen high schoolers do okay on very little sleep, but usually not adults.

PS I am still very impressed at your time!

From Brent on Sun, May 25, 2008 at 12:14:20

Tom, nice workout race. My theory, cannot peak for every race. Good thing about running, always another day to test your training. Save it for Heart of Holladay.

Kool Aid Kid Out

From Terry on Sun, May 25, 2008 at 15:11:16

Tom, a 19:40 was a time a year or two ago I thought you may never obtain. Now it's a bad race. Thats the good and bad of this sport.

My prerace dinner wasn't much better than yours. The Mother-in-law wanted to eat at Wheelers in Mount Pleasant. So we meet them there at about 7:30pm. I had the classic, a hamburger, fries, and a milk shake. Luckily it didn't bother me. However an upset stomach can pretty much shut down a PR type effort.

From Tom on Sun, May 25, 2008 at 22:38:03

Thanks everyone for the comments and for some perspective.

Terry and Paul you're right that last year if I ran this race in this time I would have been estatic. I've been spoiled with mostly good races the last while including the 18:40 5K training run so my expectations get a bit greedy.

Jeff and Brent thanks particularly for reminding me that "every run is a GREAT run" and what a blessing it is just to be able to get out and run at all. I hope the heavens smile on both of you with regards to the injury situation and that you can fully enjoy the joys of running soon.

I'm thinking now the bad race was maybe somewhat related to the chili and the bad sleep, but more so related to some congestion in my chest/lungs and a bit of a cough that has bothered me a bit since the race. Not a big deal and nothing I'm going to lose any additional sleep over. I'll just keep with the program, try to avoid injury, and look forward to the next race and the joy of every run.

From Cal on Mon, May 26, 2008 at 00:31:27

I like Brent's theory.

There will be many other races in your future where all the elements will come together.

Just keep working hard at your training!

From Ian on Mon, May 26, 2008 at 07:44:46

I go with Brent's comment as well. If I'm peaking then I will have a good race, whatever. Chalk it up for experience and a good workout.

From Michael on Mon, May 26, 2008 at 18:14:53

The Ephraim curse - hope its not contagious. Actually I wish it was for, if I could every run that fast Id sell my soul. Anyway I still think you did great. Next race will be better - maybe there will be one in Manti!

From JohnA on Mon, May 26, 2008 at 22:50:43

I would be more interested in your prerace meal in the morning than the evening. I think that has to do with it.

5th overall is a great finish. . . sometimes we forget that this sport is about racing.

You got the hardware, for your finish, so don't feel too bad.

From Kim on Mon, May 26, 2008 at 22:56:05

Only thing is...this race doesn't give out hardware, or times, or fruit or anything else.

From Sasha Pachev on Mon, May 26, 2008 at 22:58:20

Tom - I learned to eat right the hard way just like this. When you are 20 you can sometimes get away with bad eating (although I could not), but when you are over 40 you cannot flirt with junk.

From Tom on Mon, May 26, 2008 at 23:19:34

Speaking of eating before 5Ks.....Ok night before is a no-brainer, eat good stuff, healthy, etc., easily digestable.

But what about morning of? I usually like at least something in my gut a couple hours or so before a 5K (usually banana and/or a little bread w/ honey). But I know some people who say don't eat anything the morning before a 5K. So I'm curious on the opinion of the experts....to eat or not to eat the morning of a 5K (distances longer than 5K I say you should eat but 5K I'm still open to opposing viewpoints).

From Sasha Pachev on Mon, May 26, 2008 at 23:25:23

I eat either nothing or a small snack so my body will not think I am in starvation mode. Some people run better completely hungry. It depends.

From JohnA on Mon, May 26, 2008 at 23:31:31

I run great in the morning with waking up and rolling out on the run. What gets me is when the start time get later, 8 or 9 and I have been up for several hours. I usually do a GU right before if needed. Or else I am trying a whole grain food several hours before so it does not spike the blood sugar.

Sorry they only give one medal. Not that medals are all that cool . . . but is it the principle of winning something that is cool. I like the satisfaction more than I like the medal.

From James W on Tue, May 27, 2008 at 00:05:39

I usually eat something small an hour or two before a shorter race - clif bar, odwalla bar (now my favorite - check out the berry one!). Anything longer than a 10K and I will add a gel about 15 minutes prior to the start. I agree with Sasha, though, that everyone is different. What works for one person may not work for another. You may need to just experiment a little to figure out what works best for you.

From Dale on Tue, May 27, 2008 at 00:06:51

Sounds like I'm late to the party but I vote for the chili.....The couple of times I've eaten Wendy's chili I've felt bad for the next 12-24 hours. I think that may have did you in. Regardless of that, your time wasn't too terrible which seems to indicate you've got some fast races in you just waiting to get out. Keep up the excellent training!

From melosh on Wed, May 28, 2008 at 13:03:03

Either eat healthy the day and night before or try just not eating at all cause that might help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

When I heard the rain falling this morning I was not exactly so eager to get out for the 20-miler in the rain. But thanks to Kim's encouragement I finally got my fanny out of bed and got out and got it done. Actually ended up being quite a nice run, the rain never really got bad and there was no wind so I'm glad we got it done. We did the long run today instead of Saturday since we didn't run long last week, holiday today so we had the time, and this weekend Kim and I and Darin & Lori Cable will be participating in the Utah County version of the AmazingRace (like the reality show not like a running race).  Our team The Four Fartleks looks to be pretty competitive, I think we'll be tough to beat!

Went 8 miles with Kim ave pace 10:08. Then we parted ways and I went 12 more solo at ave pace of 7:52.  

Legs feeling fine after the crummy 5K Saturday. Also the chest congestion and cough is about gone.

From Mike Warren on Mon, May 26, 2008 at 13:14:32

Tom, nice miles, any 20 is a good 20! The AmazingRace thing sounds pretty cool. Let us know how it turns out.

From Clay on Mon, May 26, 2008 at 13:30:10

Great job today Tom! All I can say is WOW!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Nice easy 4.35 mile recovery run on a breezy morning. Went about 4 with Kim before parting ways so she could get a few extra miles in. Feeling pretty good after the 20-miler yesterday. Ave pace 10:05. 

PM: Went with Paul, Nate, Bill and Will out toward Lakeview. They let me go with them even though I only have 3 letters in my name instead of 4. I had said beforehand I was only going 4 miles (I knew at least some of them would be going longer) at 8 min/mi pace or slower. I was proud of myself for resisting the peer pressure and the urge to go longer and/or faster. This may be the 1st time I've ever stuck to my guns. Paul momentarily succumbed to the temptings to go longer but then he repented (with help from his non-running-friendly breakfast) and after we parted ways for a bit he turned around and caught me for the last mile. Both runs today felt very relaxing and therapeutic. Just what my legs needed I think. Ave pace 8:22.

From Kerry on Tue, May 27, 2008 at 11:29:15

Glad to hear you're recovering nicely from your 20 miler yesterday (you must be feeling good to have adopted Paul's new word as your title :) I always look forward to getting back to work after the weekend and catching up on all the race reports and blog entries. It's better than reading the paper in the morning!

From Kim on Tue, May 27, 2008 at 16:43:10

I'm impressed you were able to stick to your guns on this Tom! I'm sure you will be happy tomorrow on the hill repeats that you were able to withstand the peer pressure!

From Mike Warren on Tue, May 27, 2008 at 23:31:01

Tom, very smart running. Are you doing anything special, to train for STGM?

From Ian on Wed, May 28, 2008 at 05:00:35

Well done to sticking to your own training needs. Can you clarify for me what the 'Amazing Race' is that you and Kim are team running this weekend.

From Tom on Wed, May 28, 2008 at 09:50:46

Thanks everyone for the comments.

Mike - For STGM training as we get into the summer months and approach the marathon we'll gradually switch from the shorter/faster hill and interval workouts to the longer/slower tempo runs of 3-14 miles run mostly at 1/2 marathon and marathon pace. Also around July or so we'll start adding some uphill/downhill (with emphasis more on the down) runs to get the legs trained and ready for all the downhill of STGM. We'll probably do 1 run a week up/down Payson Canyon that includes around 5-10 miles of downhill running. Of course if we lived down there like you it would be ideal training to actually be able to run the SGM course every week.

Ian - The AmazingRace is a 24 hour competition with 4-person teams where you go around the valley where we live (Utah County) and participate in various activities (non-running for the most part) of all sorts (go bowling, eat ice cream, sing karaoke, visit a museum, etc) and earn points. The team with the most points at the end wins a trip to Cancun, Mexico. Check out www.raceallnight.com for more details.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Warmed up for a couple of miles then it was time for hill repeats. Kim and I were joined by JohnA today as we have been wanting to "share the pain" of the hill repeats and John is always a good glutton for punishment. John and I did 8 x 90s repeats with rests of around 2 1/2 minutes (Kim did 6 repeats as per Coach Tom's orders, I'm sure she would have done 8 if I would have let her). These longer hill repeats are pretty tough but it helped to have John there right on my tail and breathing down my neck the whole time. It didn't help that we had some wind in our faces during most of the repeats. I think John was sandbagging a bit and not going all out since I think it was his first time doing this type of workout this year. Hopefully he can join us again in the coming weeks. Ave pace 9:20.

PM: Went part way out with Nate and Paul towards the lake before turning back early and getting in 4.5 miles. I think those guys ended up with 6.2. Legs are pretty hammered from the hills this morning so I took it real easy. Ave pace 8:42.

From melosh on Wed, May 28, 2008 at 09:46:37

Hey Tom i'm new on the blog 'im going around asking for tips on how to get rid of side aches during a race.My dad is david s. on the blog.please write back

From Kim on Wed, May 28, 2008 at 10:03:01

Oh man, Coach Tom! I can't believe you only let me do 6 repeats! I feel so cheated! You always get to have all the fun!

From Terry on Wed, May 28, 2008 at 15:58:27

40 miles this week and it's only wednesday. Wow!

From Tom on Wed, May 28, 2008 at 16:03:42

Terry my miles this week are a bit front-loaded. The next 3 days definitely won't be like the first 3 as I don't think 80 miles is in the cards any time soon.

From JohnA on Thu, May 29, 2008 at 00:34:28

Nice job today. I kept thinking I could zoom up those hills if I was as skinny as you. That is a pretty good day to run later. I felt great after the run today, Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 4.5 with Kim around the river bottoms on a beautiful, slightly brisk morning. Kim got in a bit more afterward. Ave pace 9:55.

Late AM: Ran 7 miles solo on Kuhni road. Kind of a blah run. Windy. Was glad to get it over with. Not very "spiritualicious" (the word I stole from Paul Thomas). Paul maybe you can come up with a word to describe these kind of duddy runs. Ave pace 7:51.

From JohnA on Thu, May 29, 2008 at 21:30:31

It was a blah run since you had to kick my butt on the hills yesterday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran just over 6 with Kim mostly around the river bottoms. We threw in 6 90s intervals along the way just for fun. Kim was really moving smooth and speedy on these intervals, especially the last 2. I can see that eventually she just might have a sub-7min pace 5K in her. Ave pace 9:42.

Late AM: 7 miles at work on Kuhni Road. Did some timed intervals starting at about 1.5 miles, 8 x 90s bursts with 180s jog rest in between. Kept the pace mostly in the 5:30-5:45 range. Looks like I covered around .27 miles per interval. Felt pretty good today, didn't feel like I had to kill myself to hit this pace range. Ave pace per each interval was 5:42, 5:43, 5:37, 5:35, 5:37, 5:36, 5:43, 5:29. Overall average pace for the 7 miles 7:30.

From Ian on Fri, May 30, 2008 at 11:55:07

Best of luck Tom to your and the other fartleks for the amazing race. It's definitely different and looks to be great fun.

From Brent on Fri, May 30, 2008 at 14:32:01

Coach Tom, what is this Amazing race thing? Your doing interval workouts before the race?

Nice workout

Stay Kool, B of BS Rools out

From Paul T on Fri, May 30, 2008 at 19:41:11

Utah Valley's "Amazing Race"


From JohnA on Sat, May 31, 2008 at 00:25:08

Late good luck.

That is a dang good workout for what you have to go through tonight. 8 interval of anything is a great by yourself, especially at that pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Dang! Close but no cigar as far as the RaceAllNight/AmazingRace competition went. Later I'll post a link to Kim's personal blog which includes pictures and her perspective.

Summary: Our fine 4 person (2 couples) team The Four Fartleks actually led the race at the halfway point. But as Kim lamented...."it's nice to lead at halftime but it's the score at the end of the game that matters". Due to a few glitches, some beyond our control and some not, we did not win the competition, but rather finished 50 points behind ending up in 4th or 5th place.

This was much more strenuous than I anticipated. Perhaps doing a 2-a-day including 8 x 90s timed fartleks yesterday wasn't so smart. I'm counting it as 6 miles running because I know we ran at least that much. But with all the cross-training we did what with climbing, riding, biking, wallyball, etc, it feels more like I ran 15-20 miles.

So round 1 of the race began around 5pm yesterday and finished just before 2am. During that time we did the following:

Went down 100 ft. water slide at 7 peaks.

Ate a shrimp taco at Bajios

Downed a quart of Coldstone Creamery Ice Cream between the 4 of us.

Went bowling in Payson.

Went to Noahs in PG and played wallyball and billiards

Went to "School of Rock" type music school in AF and learned how to play "Smoke on the Water" as team/band.

Went to a car dealership in Lindon and test drove a Jeep Cherokee to Purple turtle and Discovery Park. Pictures required.

Toured a ParadeOfHomes model home valued at 2.5 million dollars looking for little papers with RaceAllNight logos.

When to a history museum in Lehi. Had to solve a DaVinci Code / National Treasure type riddle (Answer = "Find boy weapon maker and ask for the other green meat") which culminated in us eating dried grasshoppers.

Played arcade games at Trafalga

Went to UVSC and searched in the dark for stuff hidden in Owlz baseball stadium.

Went to Sundance resort and bike/hiked to theater. Composed team limerick.

Went to BYU and rode pairs-bicycles around campus looking for stuff to take pictures of (sure glad the Cables are BYU alum or we would have been toast for this one)

Went to Center street and ran up and down the street trying to solve a "code" based on words from statue placques.

Wow! that's alot of stuff and that was just the halfway point. Like I mentioned we lead at this point. So we attempted to sleep from about 2-4:30 with minimal success (great WBR training eh!!!). Then we hit the roads again at 5am until 2pm for round 2. Here is what we did today:

Hiked to the Y

Canoed on Provo river down by Utah Lake (this is where we really lost our edge as there was a sign we had to locate that had fallen down causing us to waste around 40 minutes!. This caused us to be 1 event shy of the points we would have need to gain the victory. BUMMER! Oh well Every race is an adventure and things don't always go as planned.)

Spent $2 dollars at a garage sale to buy a team mascot (stuffed leopard)

Hit some balls at driving range at Cedar Hills golf course.

Back to Noah's again for more wallyball/billiards

Went to a pearl store in Lehi, learned how to tell the difference between real/fake pearls.

Rafted down the Provo river above Vivian park in rubber rafts.

Went to Krishna temple in SF and walked llamas around an obstacle course.

Went fishing at trout farm in Spring Lake

Went to Lavender Farms in Mona, had to identify Lavendar fragrance among 6 different vials of perfume, then climbed rock walls and did paddle boats.

Ate more ice cream at Red Barn in Santaquin.

Went to Art Museum in Springville and had to identify various features of works of art.

Went to Provo Library and had to do research related to Utah Valley and complete test/survey.

Dang this is where we ran out of time. We made a futile attempt with what little time remained (had to return to base by 1:59pm or face penalty) to squeeze in one more event at Sprint store. But alas our "old age" caught up to us and we were not up to the teenager-minded task which was to each send a big long text message to the store clerk. Had to bag this event, thus losing 75 points and thus losing the competition.

Oh well....what the heck! We had a BLAST!!!! This was one of the funnest things I think we've done for quite a while, felt like teenagers again (albeit with a big dose of body aches and pains)! Had a bit of a WBR feel to it and it's got me looking forward to the relay. Thanks Kim, Cables, and Bowman's who pretty much single-handedly put on the race in classy fashion.

From Kim on Sat, May 31, 2008 at 20:25:30

And that is why I am waiting until later to update my personal blog on this race....there is no simplified version! It sure was a heck of a lot of fun! I like that our team really got along well throughout the whole thing. Not much tension at all. zzzzzzzzzzzzzzzzzzzzzz... ooops, I think I am dozing off.....

From Lybi on Sat, May 31, 2008 at 22:01:38

WOW! What a race. You guys would probably would have won 1st if having fun was the only objective, it sounds like.

From lulu on Sat, May 31, 2008 at 22:08:23

MMMmmmm. Cold stone creamery. I couldn't have done that part. About 9 years ago I had some of their ice cream and then craved it for about a week afterwards! May you dream of ice cream.

From Paul T on Sun, Jun 01, 2008 at 02:03:01

The Amazing Race does sound a little like the WBR. Ice cream, arcade games, eating at Bajio's...I'm considering spending the next year training for the Amazing Race instead of the WBR. What you did makes my 16 mile long run today seem rather boring.

Too bad about that fallen sign, I think even old people like you could have sent a long text message in 40 minutes...well, maybe. Congratulations! It sounds like you did great and had a great time.

From Ian on Mon, Jun 02, 2008 at 11:35:01

Thanks for the write up, the events are a great mix. What a good idea and I'm glad you all had fun. I've never realised until now that I'd like to walk a llama around an obstacle course.

From Tom on Mon, Jun 02, 2008 at 11:40:03

Ian - if by chance you're ever able to get out Utah way we'll be sure to take you down to the Krishna temple and walk some llamas and maybe do a few of the other fun things I mentioned as well!

From Kim on Mon, Jun 02, 2008 at 11:42:26


I think we could have done the text message if we would have had 40 minutes, but unfortunately by that time we only had about 10. We had to do them one at a time on different phones in the store. If only, if only....we could be on our way to a trip to Cancun....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Did a 2 mile warmup, 1 mile with Kim before we separated so I could do hill repeats and she could meet up with a new running buddy.

My legs were feeling surprisingly good after the busy weekend but I figured with the lack of sleep factor and general Monday blahs that I might not be in top form for doing hills. This was indeed the case as I think I wimped out a bit on most the repeats. However I was still happy I was able to complete the entire set of 8 x 2-minute repeats with 3-min active recovery. I figure it's better to slow down a bit and finish the entire workout than try to force the pace but quit half way through. Ave pace (of entire workout, hills ave was faster or course) 8:55.

I'm slow blogging the run today as I got one of my ugly migraine headaches about an hour after the run that is just now finally wearing off. When I get these I can't hardly see straight and doing any computer work is almost impossible. So my first hour of work has been a wash, mostly sitting in the dark with eyes closed, massaging the temples and trying to quicken the recovery. I'm so glad I'm now finally feeling better.

Noon: Ran with Paul, Nate and Bill out toward EagleView but going straight rather than up the ugly hill. Wasn't sure how it would go after the migraine this morning but things turned out OK.  Fortunately this was a recovery run for everyone so the pace stayed in the easy 8-9 range.  I didn't want to push my luck with miles today so I left the group and turned around after 2.5 miles to make 5 total (they were doing 6 miles). Ave pace 8:31.

From Kim on Mon, Jun 02, 2008 at 11:25:08

I was hoping you were going to be able to fight off that migraine. Sorry that it hit. I hope you are feeling OK now. Let me know if you need me to bring you something or come and bring you home.

From Tom on Mon, Jun 02, 2008 at 11:33:14

Thanks Kim. I'm OK now, just had to wait it out which luckily only took an hour. Like I mentioned to you earlier..the good news is that I haven't had one of these for a long time where I used to get about 1 every month or 2. I think getting enough sleep, reducing stress, and keeping a good diet are the keys. We didn't exactly do so well in any of those areas over the weekend did we?

But hey I had so much fun doing the RaceAllNight thing I don't mind paying for it with a 1-hour migraine. Looking forward to doing it again, or at least maybe doing some more of our own flavor of ED ("Extreme Dating" - my new name for the kind of stuff we did Fri/Sat). We still going to take the family and walk some llamas tonight?

From Kim on Mon, Jun 02, 2008 at 11:35:47

You betcha on the llama walking, the kids will love it! I'm sure my dad will like that we include him in our dating too! (to others who don't know, his name is ED).

From Kerry on Mon, Jun 02, 2008 at 12:29:06

Glad you're feeling better. Those migraines can be nasty affairs. I loved reading your blog entry on Saturday. Just one of those events would qualify for a pretty fun date. You and Kim are just amazing.

From Paul T on Mon, Jun 02, 2008 at 12:43:39

I found your keys for avoiding migraines (enough sleep, reducing stress, good diet) very interesting. Karen has some history of migraines in her family, and my 19 year old son is currently battling chronic migraines. Our family doctor tried a couple of medications unsuccessfully. We took him to a neurologist last week who has him on yet another medication to try for a few weeks. I'm a little wary of all those drugs and their side effects. While they may very well be necessary (if we can find the right one), I think your keys of enough sleep, reducing stress, good diet, and maybe adding regular exercise (as a couple of doctors have suggested) would do him a world of good.

From Kim on Mon, Jun 02, 2008 at 14:32:29


We also found that with our son and migraines, keeping well hydrated has been a big factor. Good luck with your son.

From Clay on Mon, Jun 02, 2008 at 16:06:40

I want to know about this walking Llamas thing, that sounds kinda wild and crazy!

My brother Curtis use to get those darn migraines, but since he has started running and exercising he has them less frequent.

From Tom on Mon, Jun 02, 2008 at 16:13:18

Clay - I think they'll let you walk the llamas down at the Krishna temple most any time ($2 I think???). They have a little obstacle course you walk them through, I guess they use the llamas to pack stuff on hikes in the mountains and so they do the obstacle course thing to train them to handle the trails better.

From Brent on Mon, Jun 02, 2008 at 22:04:52

Tom, are those Llamas spitters? Be careful, stay dry. Hill repeats, speed work in disguise. Nice plan to get hard core hill speedwork for strength. Great times at St.George are made or broken on the hills.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Recovery day for me. I ran with Kim down to the river bottoms and then joined her for her hill repeats - 6 x 2-minutes with about 3 minute recovery. It was impressive to see Kim charge up the hill for the full 2 minutes, over and over again. I believe her first rep was the slowest and last one was the fastest so she sped up most every time up. I was remembering how just a few months ago when we would go up even a pretty tiny hill she would often walk most or all the way. Now she rules the hills. Veyo beware. I guess maybe it's time to pay a visit to Harrys hill, perhaps on Saturday. Ave overall pace for the 7 miles today around 10 min/mi.

No more running for me today. I may do some core workout stuff later at the gym.

From Kim on Tue, Jun 03, 2008 at 10:33:21

Uhhhhgggg! Harry's!? You didn't mention that to me! But that's OK! I'm ready to conquer all hills no matter what their name is!

BTW: Thanks for the nice remarks! You are very helpful to me in getting me where I am today, and where I want to go!

From Terry on Tue, Jun 03, 2008 at 18:11:24

I finally have a day of more miles than you. I'm sure it won't happen to often.

From Tom on Tue, Jun 03, 2008 at 18:13:33

What's gotten into you Terry? Maybe you'll be going for quality and quantity this week after all?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Drizzly morning solo run.  Warmed up for just over 2 miles then did 8 x 2-minute intervals with 3-minute active recovery then 1.5 mile cooldown. Wanted to keep the pace in the 5:30-5:45 range and was mostly successful but it was harder than I wanted it to be. This is the first time doing this type workout in the morning and I think it's just harder to get the legs moving fast in the early AM. Looks like I covered .35-.37 miles per interval. Splits were 5:43, 5:38, 5:37, 5:39, 5:39, 5:43, 5:47, 5:40. Overall ave pace around 7:40.

Noon: Ran 5 more miles in the rain with Paul. I was sure glad he showed up at the last minute, I was thinking the rain had scared everyone away. Ended up being a real nice run I thought, the rain was a non-factor and philosopher Paul was at his best providing wit and wisdom. Ave pace 8:24.

From Terry on Wed, Jun 04, 2008 at 14:42:19

Hard tough workout! Very nice. I think it is important to run some splits every now and then faster than you ever plan on running a 5K.

From Cal on Wed, Jun 04, 2008 at 15:07:13

Good work Tom! With it getting so warm in the afternoons I've been thinking I need to start doing my harder workouts in the mornings. But I have a harder time getting moving that early too.

From Tom on Wed, Jun 04, 2008 at 15:39:45

Terry I have this fantasy that this could someday actually be my 5K pace but after the way it felt today I can see that it will likely stay in the realm of dreamland.

From Terry on Thu, Jun 05, 2008 at 09:56:00

If getting a faster 5K time was your goal I think you could run 5:45's, however, your training suggest your goal is a marathon or half marathon.

From Tom on Thu, Jun 05, 2008 at 10:11:23

Terry you're right that the races I really care about are the longer distances and those are the ones I mostly train for and tend to do better at (I'm a slow-twitch guy I suppose).

I really dislike 5K's in general and it seems like I have lousy races in the 5K about 9 out of 10 times. But there still is a part of me that would like to at least get a bit quicker at the short races and get to the point where an 18 min 5K is more like a 50% possibility rather than 10%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Another dandy rain run with Kim. That's 3 runs in a row in the rain, I hope we can see some sun the next couple days. Ran just over 6 with Kim including a half dozen or so 2-minute speed-ups just for fun in the 7:10-7:40 range. Tacked on a little more at the end to finish off with 7 miles. Ave pace 9:28.

No more running today, I'll save it for tomorrow as I'm planning on getting in 20. I'll probably do some core work at the gym later.

From Brent on Thu, Jun 05, 2008 at 21:11:22

Tom thanks for the congrads. Read your blog from yesterday about 5ks. I do have an idea. You run great splits on your yourouts. On you next 5K, treat the race as splits, allow your self to completely back off to an 8 or 9 min pace for just a few seconds, maybe 5 to 10 and then go again. I have done this on a few times to trick my mind and body. I think you would be surprised with the results.

Stay Kool, B of BS Rools out

From Tom on Fri, Jun 06, 2008 at 10:13:06

Brent thanks for the suggestion on 5K racing, I think I may try that at Heart of Holladay. Maybe this is one of the "rebooting the nervous system" tricks that Sasha talks about sometimes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Did 1 mile warmup nice and easy then 14 miles a bit quicker. Nice to not be running in the rain for a change. Ave pace 7:45.

Noon: Ran Lakeview 5.15 mile out and back route at work. Wasn't sure how I would feel after the long run this morning. Actually felt pretty good. Ignored the garmin. Saw some cool birds. Ave pace 8:28.

From Cal on Fri, Jun 06, 2008 at 10:12:45

This is your shortest blog in months...

Are you feeling ok?

From Tom on Fri, Jun 06, 2008 at 10:14:58

Sometimes short and sweet is nice every now and then. I think I may have learned that from some of your blog entries Cal :)

From Cal on Fri, Jun 06, 2008 at 14:59:56

Nice total for the day. I didn't know you were going out again. Maybe I'll have to plan an afternoon run now to try and keep up!

From Tom on Fri, Jun 06, 2008 at 15:08:18

Cal today will be my high miles day for the week. Since Kim is training for the marathon I'm wanting to run with her on her long runs on Saturday, especially as she heads into foreign territory running 15+ milers.

So we're experimenting seeing how my body likes doing a long/faster run on Friday and a not-quite-so-long/slower(for me) run on Saturday. One of the nice things about running with Kim at her pace is that I can get more miles total than I would normally want to run, without the wear-and-tear I get if I try to do that many miles solo or with a faster group.

It's nice because I still get my quality miles but nicer yet I get all that quality TIME with my wife.

From Tom on Fri, Jun 06, 2008 at 15:12:07

BTW Cal I noticed you're still well ahead of me on the mileage board. I don't think you need any PM run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Went 14 miles with Kim, Kay, Ludlow and Alan N. Another very wet morning as the rain started up just after we started and never let up the entire run. We were all soaked to the gills with frozen hands by the end! Actually I'm still having trouble now getting my hands/finger to function adequately to type this report!

Kim got her first taste of Harry's hill and ran it quite admirably, didn't look like she was even breaking a sweat. I guess I need to take her up Loafer mountain next time. I wasn't sure what my legs would feel like after the 20 miler yesterday at mostly sub-8 pace, but I was pleasantly surprised that I felt great the whole run and found our mostly 9-10 min pace to feel quite therapeutic.

Ave pace: 9:44 

From Kim on Sat, Jun 07, 2008 at 11:41:51

You are so awesome to do your own long run yesterday so you can do my long run with me today! I have to say, I really enjoyed this morning, even with the persistent rain and my first encounter with Harry!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Nice morning run but a bit nippy for June. Of course the SF canyon winds were doing their thing as well. Went around 6 miles with Kim and then 1 solo mile after Kim met up with her new running buddy to finish off her run. We did what will be the last of the hill repeat workouts. Since this week will be a slightly reduced mileage week (55-65 miles for me) and since we have a race on Saturday we didn't do as many hill reps as last week (5 for me, 4 for Kim). These were timed reps, 2 minutes up the hill, 3 minute rests coming back down. I was pleased I got quite a bit further up the hill than last week, of course it helped that I was only doing 5 reps instead of 8 and wasn't still recovering from a weekend of no sleep. As usual Kim was looking strong coming up the hill not far behind me. Ave overall pace 9:33.

PM: Ran the Lakeview 10K loop with Paul. Nice sunny day, almost on the verge of being too warm but I'm not going to whine about the heat quite yet. Ignored the garmins, had some good chit-chat and just ran by feel keeping it easy and comfortable. Ave pace 8:12.

From Kim on Mon, Jun 09, 2008 at 09:40:45

That's nice of you to say that I wasn't too far behind you...=)

Have fun with da boyz!

From Paul T on Mon, Jun 09, 2008 at 15:58:55

I guess since Tom only ran with me today I must be "Da Boyz". I wonder how Karen is going to feel about being Mrs. Boyz, and my sons about being the Boyz boys. I'm pretty sure my girls don't want to be Boyz. And least now when people say "Duh!" to me I can pretend they are just saying my name.

From Tom on Mon, Jun 09, 2008 at 16:53:07

Paul you're not only one of "Da Boyz", you are also "Da MAN"!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: A bit of a sleep-running morning today with Kim. Couldn't seem to completely wake up and get going. Ran the 6+ mile river bottom loop. Beautiful morning today even with the wind. Kim was feeling some pain in her right hip adductor muscle so we went a bit slower than normal. Pain is probably due to the long run on Saturday followed by sort-of-long-run yesterday with hill repeats. My bad--perhaps Coach Tom needs to mellow out a bit. Ave pace around 10 min/mi.

Late AM: Ran 4 miles out toward Lakeview, paid no attention to pace, ended up being around 8:30 pace.

Also did some core work at the gym.


From Kerry on Tue, Jun 10, 2008 at 10:55:00

Yes, by all means, listen to your body. I think we all get some warning signs that we might be overdoing it a bit, but we get a bit obsessive about checking off another workout and end up doing more harm than good. I'm noting that mostly for my own benefit :)

From Kim on Tue, Jun 10, 2008 at 14:51:33

Don't take the blame, Coach Tom. You know that I am the one who wanted the extra on Saturday and added in yesterday on my own. I will be very careful though this week and hope it's just a minor thing.

From Brent on Tue, Jun 10, 2008 at 15:29:56

Tom, I got fired as a coach by Sylvie many years ago, lets see how long you have your coaching job? Hopefully, longer than me, smart to back off a fews days until the race.

Stay Kool, stop watch in your pocket, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Solo 8 mile run. Felt OK but as always it's a little hard to get the legs moving in the early morning. Did some dynamic stretching exercises before going out that helped with the warmup factor. A bit nippy again today, but no wind, no rain, so no complaints. Ave pace 7:53

PM: Ran the Lakeview 10K loop with Paul and Darin. Nice run, at first it looked like the weather might be nasty but it turned out to be a pretty nice day, albeit a bit windy. I felt better than I expected to after the morning 8 miler. Ave pace 8:12.

From Cal on Wed, Jun 11, 2008 at 16:30:41

Nice total for the day.

From Clay on Wed, Jun 11, 2008 at 16:44:06

Great job Tom, you are awesome! keep up the good work and be careful out there!

From Kim on Wed, Jun 11, 2008 at 17:35:51

That IS a nice total for the day! Way to go you runnin' machine!

Nippy will soon be gone....we will be craving nippy!

From JohnA on Wed, Jun 11, 2008 at 23:23:59

Good to see you cranking out the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Sleepy head 5.1 mile run with Kim around the neighborhood.....mile road, BSRools road, windmill road, etc. Another chilly June morning, felt more like April, but not too bad after a warmup mile or 2. Kept the pace on the easy side and no hills, wanting to make sure Kim's thigh pain stays on the mend. Ave pace around 10 min/mi.

Late AM: Ran just over 3 miles easy at work. Felt lethargic. Did a couple of striders in the middle to try and wake my legs up but it didn't help much. Also did some core work afterward at the gym. Ave pace 8:20.

From Brent on Thu, Jun 12, 2008 at 21:22:18

Tom, good luck saturday. Hopefully, running a BS Rools road will help. Time to cash in all those hard earned commando points.

Stay Kool, B of BS Rools Road out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran 6 miles nice and easy on this brisk and windy morning. Just over 2 miles with Kim then a few more solo. Ave pace 9:20.

I don't have any particular goals for the 5K tomorrow. I mainly would just like to see Kim's name get drawn for the SGM entry. I haven't tapered much if at all this week so I'm just treating this as a tempo run. Hoping my body will let me run around 6 min pace or slightly under for at least the 1st 2 miles, but I'll just play it by ear and take what my body is willing to give me.

My efforts in getting completely over the lower abdominal and groin strain/pain have been so-so. I feel great some days and other days the pain is annoying but bearable. It doesn't seem to get any better or worse regardless of how slow or fast I run. In fact oftentimes I feel better after faster workouts than slower ones. I know, I know...probably time to go see the Doc/PT and see what he says. After WBR if I still feel the same or worse that is what I plan on doing.

From Kim on Fri, Jun 13, 2008 at 10:57:49

I'm glad to hear you say you will go have things checked out if they aren't improved in the next few weeks. It doesn't hurt to get in and get it checked.

See you at lunch! =)

From Terry on Fri, Jun 13, 2008 at 12:38:12

No goal for the 5K? I'll give you a goal. Run hard the whole race no matter what your watch says. Focus first on fast efficent running then focus on not giving into the natural lazy man as the pain increases. Oh, and have fun doing it. Actually, the most fun is after the race when you endured to the end, then you can pat yourself on the back. Watch out Holiday, Tom is coming.

From Tom on Fri, Jun 13, 2008 at 12:44:08

Terry I'll give this a try, but I have some concerns about my lower gut and groin pains not allowing me to go all-out. I'm wondering if this was part of my problem in Ephraim. I think I'll start out and ignore the watch at first and then see where I'm at on pace after a 1/2 mile or so. I usually know pretty quick with 5K's whether it's going to be a good day or not.

From Andy on Fri, Jun 13, 2008 at 13:10:17

How about ignoring the watch the entire race? One thing that I noticed when I was running behind you at the Strider's half was how often you looked at your watch. Put a piece of tape over the face of your Garmin so you can still analyze the data after the race but won't feel pressure to hold a specific pace.

From Paul T on Fri, Jun 13, 2008 at 13:47:30

I'll second the motions of both Terry and Andy: Ignore the watch, focus on fast efficient running, and fight off the lazy man when the going gets tough.

I've found that expecting the pain and committing ahead of time to not give in to it helps. Be sure to listen carefully to your body, just don't believe everything it tells you.

Isn't it great getting unsolicited advice before a race? Maybe I should predict a sub-16:00 finish time, too. No pressure.

Oh, and have fun. :)

Good luck to Kim on the SGM entry.

From Tom on Fri, Jun 13, 2008 at 15:50:48

OK guys I will try to go cold-turkey on the garmin. In fact you have motivated me to not even bring the garmin but rather bring the old, dusty plain-old stopwatch to record mile splits and run by feel, with beforehand expectation of pain signals that are not to be trusted or fully heeded.

I should mention that whenever I've done this before I always seem to go out way too fast, but nonetheless this is what I hereby promise and commit to do.

From Paul T on Fri, Jun 13, 2008 at 16:08:54

For 5Ks I like the Steve Prefontaine quotes:

"The best pace is a suicide pace, and today is a good day to die."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

"The real reason to run a race is not to win the race but to test the limits of the human heart."

"Push your limits. Expect adversity. Endure adversity. Victory!" (OK, This one's mine, not Pre's. I just made it up, but I like it.)

I admire you for being willing to get out of your comfort zone and take a risk. People like that are already winners...whether they win or not.

Have a great adventure tomorrow!

From Kerry on Fri, Jun 13, 2008 at 17:33:19

Some great advice, Tom. Good luck to you tomorrow. By all means get that groin pain checked out!

Race: Heart of Holladay 5K (3.1 Miles) 00:19:13, Place overall: 31, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


Now as far as the race...... I would say very so-so for me. But certainly better than the Ephraim 5K a few weeks ago. I'll give myself a C+. On paper I should be in the 18's but lately I've had trouble getting below 19. Thing is at the end of the race I really felt like I'd given a hard effort and felt about as spent as I ever have for a 5K. Kind of a bummer that my 5K and 10K pace is so similar. I guess it was a little warm and most runners I talked to who had run it before were off on times. Kim says I'm being too hard on myself with the C+ grade but I'm sticking to it! Heck I've run an 18:36 5K in training in March so I should be able to go sub-19 regularly in a race environment I would think!

So need to figure what the issue is. I think most likely it's just weariness from building up mileage recently (quite a few 70+ mile weeks as of late, plus I didn't really taper for this race), but maybe even more so are these lingering lower abdomen and groin pains that I've had since the back-to-back 1/2 marathon & 10K races in April (Note to SELF: DON'T DO UNPLANNED RACES A WEEK AFTER ANOTHER HARD RACE!!! This may work when you are younger but for a Masters guy I don't think it is WISE!). I didn't feel like the abdomen/groin pains affected me while I was racing but I think maybe they affected the nervous system side of things. Sorry WBR teammates but I think I will be needing to run a bit less aggressive than usual this year.

I DID like leaving the garmin at home and just using a regular stopwatch and doing more of run by feel. Interestingly enough through the first 2 miles I ran almost exactly according to what I had planned on doing with the garmen. Go out just under 6 min pace and try and hold it as long as possible.

So I was 5:55 at mile 1. Perfect, felt about right but I was bummed I lost touch with the large group ahead of me that included Bill Cobler, Suzanna Thomas and basically the crowd that performs around the level I would like to be at. They must have been around 5:45 for this mile I think.

Hit mile 2 marker at 12 minutes (total time). OK a little off where I wanted to be (was hoping for another 5:55) but still averaging 6 min pace so OK.

OK now the dang hills of mile 3. This is where I died. This is where the mental toughness thing is just so hard for me. It didn't help that I found myself in a no-mans-land with no other runners close enough in front of me to provide motivation. I try thinking in my head what Paul told me about "Embracing the Pain" and kept thinking to myself "Embrace the pain....embrace the pain". It helped for a while but I still feel like I kind of gave up on the uphill.

Also tried Sasha's grunting routine during the last 1/2 mile or so. I think this did help me recover a bit after the uphill but I need to toughen up a little sooner. I was thinking I was going to finish without being passed by anyone but DANG another master runner (57 yrs old it turns out) blew past me the last 1/4 mile. I tried to catch him the last tenth and closed the gap but I couldn't overtake take him.

I forgot to notice my mile 3 pace but I figure it must have been around 6:30 to end up with the 19:13 overall.

Tough field today in all age divisions. Would have liked to have been top 3 in 40-44 but I didn't earn it so 5th place seems about right. I was excited Kim got 4th in her AD, I think that is way cool she can do that on just 9 mos. running.

As usual enjoyed spending time with all the blogger folks, we had a pretty decent sized group. Also was proud of my son Jansen for doing pretty good on his 5K with pretty much no training (just over 24 minutes I think).





From jody on Sat, Jun 14, 2008 at 14:42:35

Congratulations on a great race! You did a great job and I do agree with Kim that you are to hard on yourself. Now - Get Kim trained so she can blow them away at SGM!!

From marion on Sat, Jun 14, 2008 at 15:02:11

Ok- fine a C+, but I think your run was super cool! Seriously- wow! I don't even dream as fast as you run! Way to go! And can I just say, I have a tear in my eye for kim and the SGM. Holy smokes! AWESOME!!!

From Brent on Sat, Jun 14, 2008 at 15:14:42

Tom, a C+ = halderblash, bliberish, confuscish, No Rating needed. Tough to run great races with little taper, bumping up mileage, hill work, etc. Your running great. I would not rate yourself based on Bill or other runners, they have years of base, experience, etc., you will get there.

Always nice to visit with you and Kim. Your son has talent if he wants to be a runner.. 100 commando points for son beating Kim.

Stay Kool, B of BS Rools out

From Andy on Sat, Jun 14, 2008 at 15:31:57

Glad that you left the Garmin home. It sounds like you have developed a good internal Garmin. I think that a lot of us struggle with finding the motivation to push through the pain. It is just so illogical. And most importantly, congrats to Kim for getting the golden ticket.

From MarcieJ on Sat, Jun 14, 2008 at 17:15:20

SO excited for Kim! and I agree with Kim you are being too hard on yourself! Good race!

From Kim on Sat, Jun 14, 2008 at 17:28:37

Thank you for all you do for me Tom! Aren't you glad we aren't having to fork out the big bucks on the charity bid for me to get in? Hmmmmm....what could we do with that thousand bucks we were willing to donate to charity?

From Michael on Sat, Jun 14, 2008 at 20:54:23

Wow thats quite a race report. I brought my Garmin but I dont really look at it while running as I run without my glasses so I cant see it well plus Im too tired to look - I just look at the results afterwards. Yeah that last mile the hills are tough, still a great job, 19:13. Hey you deserve at least a B- not a C+ - might as well make the honor roll. Keep up the great running

From terry on Sun, Jun 15, 2008 at 00:17:53

5Ks don't count as real races. You are in to good of shape to count them as something you need weeks to recover from. So anyway, I don't want to here that your not going to give the WBR your full effort. I'll give you a B if you learned from the race.

From Tom on Sun, Jun 15, 2008 at 09:14:43

Thanks everyone for the comments and support.

Hey Terry my concerns about WBR aren't because I raced, but more nervousness on my part about pushing too hard while I've still got the abdmoninal and groin pains. I'll play it by ear and see what happens.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 14 nice relaxed miles, did a slightly modified version of the Krishna Temple loop with a stop in the middle at the ball fields for a drink. Don't remember a lot since I guess I was doing the sleep-running thing most of the time. Legs feeling pretty good after the Saturday 5K (thanks Kim for the awesome Father's Day massage last night!!!). Ave pace 8:26.

With WBR this weekend the plan is for mostly easy miles the rest of the week. I've gradually worked up my long run the last few weeks to where I'm used to getting a 20-mile day in at least every other week so today with a 2nd run at noon it will probably be a 20-mile day unless my body says to do otherwise. Seems like when my mileage gets much above 70 mpw my body starts to rebel so I think I'll keep most weeks in the 60-70 range for now, with possibly a couple of 70-80 mile weeks at the peak of the marathon training cycle.

Noon: Let the heat training begin! Ran Lakeview 10K loop with Paul and Nate. Also another guy I didn't know whose name I can't remember joined us for the first 2.5 miles. We were all a little tired so didn't want to push too hard, but I was surprised considering the heat that we ran as fast as we did. Ave pace 8:05. 

From Cal on Mon, Jun 16, 2008 at 10:45:10

Hey Tom, I'm interested in the lower ab/groin pain you mentioned previously. Sounds eerily familiar, I think I've been having similar issues for the last few weeks. Question, does it hurt down there when you sneeze?

From Tom on Mon, Jun 16, 2008 at 10:53:16

Cal sneezing is the worst, I try to avoid it at all costs. I think a couple of times I've been close to being over the problem but then I go and sneeze and it stirs things up again, much worse so than any type of running I might do.

I've had this a couple other times and it's usually taken me a few months to get over it. I couldn't really tell you what I've done to get it to go away in the past(no sneezing for 3 mos perhaps?), usually it seems I just get used to it and start ignoring it and then one day I notice it's gone.

I've been to some core work to try and strengthen those areas, but it's a fine line knowing whether the exercises are helping or whether I'm aggravating the problem further. Dang it's just frustrating that every time I fully recover from one thing and think I can just run without hassles then something else pops up. Oh well....seems to kind of be the norm for many runners, especially Masters.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Recovery day for me. Went down to the track with Kim to give her her first taste of a track workout. Decided to do 8 x 400s at around 3K pace which for Kim is around the 7:30-7:45 min/mi range. We jogged another 400 to rest in between.  But now after seeing how easy it seemed for Kim to run the 400s at this pace I'm wondering if her true 3K pace is a little faster as I think she ran all 8 reps a bit quicker than this. I think next week we'll try doing 10 reps and see how it goes.

No more running for me today. I'll likely do a core workout later today at the gym.

From Terry on Tue, Jun 17, 2008 at 11:02:50

Coach Tom, I think Kim has a little more hidden talent that she doesn't realize she has. The good thing about that is it will probably surface sometime this year or next year if the injury bug doesn't get her. I'm assuming most of the hidden talent is mental. Someday she will override more of the evil part of the brain that tells you to slow down when the pain increases.

From Kim on Tue, Jun 17, 2008 at 12:49:54

Hey Coach Tom and Adviser Terry, Thanks for your encouraging remarks! I hope to battle all forms of evil in my life...including that evil little part of the brain that wants to slow me down! It is so fun to be on the running bandwagon! You guys help me a lot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Easy 7 mile solo run mostly around river bottoms. Felt very lethargic today. Kind of strange since all day yesterday and last night before I went to bed I was thinking how good my legs were feeling. Maybe had something to do with the alarm waking me up instead of waking up a few minutes before the alarm as is usually the case. Did a few 10-20 sec striders to try and kick-start the system but to no avail. Oh well...go figure. Ave pace 9:02.

Noon: Ended up running just over a mile and a half before turning around and coming back to end up with 3.1 miles. I did feel better than this morning and what felt like the same effort ended up being around 8:15 pace rather than the 9 min pace this morning. But as I ended up alone on this run and it was hot I just didn't feel like going any further. I hope Dale is correct in his comments. Ave pace 8:15.

I finally broke down and scheduled an appointment with Doc Takasaki check on the lower abdomen pains and see if by chance I have a hernia. The groin stuff seems to be on the mend this week but the gut thing can still be very annoying at times. Nice thing about Dr. Takasaki is that he's a runner so he "get's it" and won't give me any stupid advice like some non-running doctors are prone to do.

From Dale on Wed, Jun 18, 2008 at 14:05:02

You're probably mentally prepping yourself for WBR this weekend and telling your legs to take it easy. Hopefully that means they'll feel charged up and ready to go at the start!

From Cal on Wed, Jun 18, 2008 at 15:36:25

I had my Doc check for a hernia last year based on those symptoms (I didn't have one...) But the pain/discomfort is worse for me now than it was then.

From Tom on Wed, Jun 18, 2008 at 15:39:24

Ditto for me Cal, I've had this a couple of times over the past few years but this time just seems a little different. I just really hope it isn't going to screw everything up for St. George.

From Kerry on Wed, Jun 18, 2008 at 15:41:25

I always seem to feel a bit lethargic with a race coming up (of course, the heat doesn't help either). It all seems to disappear when it's time to race, however. Hopefully, the doctor will have a quick cure for what ails ya!

From Terry on Wed, Jun 18, 2008 at 16:14:57

Tom, as soon as you see the WBR team and your old pal Terry the Lethargic feeling will be gone. And then when you see me Start the relay in Logan and destroying the competition you'll be itchin to run.

From Tom on Wed, Jun 18, 2008 at 17:07:17

Terry I hope you are correct.

As far as destroying the competition you might have your work cut out for you Terry. I was talking to Steven King earlier today (speed demon who works at Novell and is on the Novell corporate speedster team) and it turns out they start the same time as we do and they have Ron Greenwood running leg #1. Ron just ran a 17ish time at the Nestle 5K a couple of weeks ago which is actually slow for him. He's been around a 2:30 SG marathon finisher in past years.

But I'm confident you will be up to the challenge and won't disappoint :)

From Sasha Pachev on Wed, Jun 18, 2008 at 17:39:01

2:40:31 last year, 2:33:41 in 2006, both in St. George. His PR since 2000 is 2:29:10 in 2002. I seem to recall that he ran it in 2:26 one year, but my check on the race results does not confirm it.

From Kerry on Wed, Jun 18, 2008 at 19:06:59

Who else is on Steve's team?

From Tom on Thu, Jun 19, 2008 at 00:09:30

Kerry - Besides Darin Cable and Ron Greenwood I'm not sure who else.

From Paul T on Thu, Jun 19, 2008 at 01:02:19

I don't who all is on their team either, but I think they've been doing some last minute recruiting. I know Kent Gassman's son Kurt was on their team last year but is now serving a mission. On Monday, Tom, Nathan and I ran with Tyler (I think) who I think they just recruited to their team recently. He ran track and cross country in high school but took a lot of years off and hasn't been running again very long. I'm not positive, but I think Bill Rieske told me at the Nestle 5K that they had also recruited his nephew. Not positive on that one.

Darin briefly tossed out the idea of "joining the dark side" to Tom and me in a recent run. I think they are facing the challenge we did when we were corporate, trying to draw replacement runners from a pretty small pool of Novell runners. There aren't a lot of sub-6:00 10K pace guys at Novell.

From JimF on Thu, Jun 19, 2008 at 09:27:39

Good luck in the relay this weekend. Sounds like a great time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Last easy run before WBR. Glad I was feeling better today than yesterday (perhaps the company was better?). After around 1.5 mile warmup I helped pace Kim on a pair of mile splits with the goal pace being in her 10K pace range (currently 8:15-8:30, but I think perhaps closer to 8 min is more accurate). Did a 2 minute jog rest in between. I made her be conservative on the 1st mile which ended up at 8:15 with wind at our back. 2nd mile was into the wind and I didn't hold her back as much. Ran most of that mile around 8:10 pace but then she wanted to kick the last quarter so I told her to go for it and we ended up finishing the mile in 7:52.

I'm envious of Kim's "kick" gear, she seems to have a much easier time than me switching to the sprint gear. She thinks I'm sandbagging because oftentimes I can't keep up when she turns on the jets, but honestly it just takes my legs a good quarter to half mile sometimes to accelerate up to the speed she gets to in a matter of seconds. Oh well I guess  some of us are Porsches and some of us are dump trucks.

Ave pace 9:15.

Good luck to everyone running WBR this weekend! Looks like we're in for another HOT one!

From Cal on Thu, Jun 19, 2008 at 10:34:19

Run well tomorrow and have fun!

From Terry on Thu, Jun 19, 2008 at 10:37:48

Your a pretty fast dump truck.

From Tom on Thu, Jun 19, 2008 at 10:39:00

Terry dump trucks can get moving pretty quick it just takes them a while to get up to speed.

From Dale on Thu, Jun 19, 2008 at 16:39:53

Dump Trucks! HAH! I love it.

Just remember that once a dump truck gets going it takes a heckuva lot to stop it!

Have a great relay!

Race: Wasatch Back Relay Leg #5 (7.4 Miles) 00:00:00, Place overall: 35, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had some troubles this year at WBR, not such a happy (or fast) camper. Stomach problems, bleeding ulcer, etc. means I didn't have as much fun as usual. Oh well those are the breaks. More details later......headed to the ice bath at the moment.

Race: Wasatch Back Relay legs 13 & 21 (10 Miles) 00:00:00, Place overall: 35, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

 More details later......

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 8 very slow solo miles. Playing it safe after WBR weekend. Very little sleep last night which was a bit unexpected after the exhausting weekend stuff. 

Legs actually feel the best they have ever felt following a WBR weekend. I suppose it helped that with all the stomach/ulcer issues I didn't run all that speedy.

Lower abdominal and groin pains are about the same as always. Going to see the doc tomorrow to see what he says. Even if he says I'm still good to run I've decided to bag the 3-hard-3-easy-workouts-a-week experiment (speed/tempo/long) and go back to the winter 2-hard-4-easy schedule.

I can't see that I've gained a thing by adding the extra speed day but rather have always felt partially injured or tired enough that I haven't felt rested the way I like to feel on hard days and my workouts for the most part have felt forced and unnatural. Recent races have all been off as well.

At this point I would just be happy to get back to where I was toward the end of winter. Don't know if sub-2:50 is in the cards this year with the lingering injury situation and apparent loss of fitness, but I hope at least sub-3 will be doable. If not I suppose there is always another year and I can continue to enjoy my Coach Tom duties and watching Kim's amazing improvement as she prepares for her very first marathon.

From Cal on Mon, Jun 23, 2008 at 16:19:02

I can't wait to hear what the Doc says. It may influence my decision on whether to get checked out or not.

Don't pack it in on your goals just yet. I think your fitness is better than you're giving yourself credit for. Just get past the aches/pains and you'll see!

From Brent on Mon, Jun 23, 2008 at 21:58:39

Tom, a few easy days can do the body good, time to peak for a confidence builder race? Hey?

WBR - Kool, Your a running machine.

Stay Kool, B of BS Rools out

From JimF on Tue, Jun 24, 2008 at 09:24:43

I agree with Brent after a tough weekend several easy days can make a big difference. Hope you get all the aches/pains sorted out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran the Lakeview 6 mile route nice and easy with Kim. I have been in a bit of a funk the last couple of days so Kim surprised me after work yesterday and had planned a little one-night excursion to help snap me out of my bluesy state. Well I think she was successful as so far the day (and last evening) have been great.  Thanks Kim!

Ave pace 10:17.

I also went to Doc Takasaki today to check on the abdominal/groin pains. He confirmed that I do NOT have a hernia (hooray!) and that it's all muscular stuff that will just require the right balance of rest vs. training to fully heal. He said that continued training shouldn't make it any worse, so I should be fine to continue training for SGM, and he gave his blessing to my plan of going to just 2 hard running days instead of 3. Also said to just use common sense, adequate rest, ice, anti-inflamatories, etc. He gave me a prescription for some kind of once-a-day NSAID to try out that is typically easier on the stomach than ibuprofen or aspirin which sometimes give me ulcer problems.

PM: Just over 6 miles at work solo. Decided to run Kuhni Road since I did Lakeview this morning with Kim. Still keeping everything slow and easy. For whatever reason I felt more little post-WBR aches and pains today than I did yesterday.

Ave pace 8:56.

From Kim on Tue, Jun 24, 2008 at 12:51:18

Getting away from it all for just a few hours....just what the doctor would have ordered! No singin' the blues today! Have a great day!

From Cal on Tue, Jun 24, 2008 at 12:58:27

I can't believe that Doc Takasaki is allowing you to slack off from 3 hard days down to 2! JK

Is he a Sports Doc? I've been doing some internet research on Sports Hernias and it sounds like they are very difficult to diagnose.


I hope he knows his stuff! That gives me hope too, but I guess I should get my own exam sometime...

From Tom on Tue, Jun 24, 2008 at 13:03:11

Clay - Dr. Takasaki is our family doctor so he's not a specialist in Sports-related stuff. We didn't talk about sports hernias but like you a few weeks ago I was looking around the internet reading up on them. Sounds like they are a bit different than your run-of-the-mill bulging hernia.

Hopefully his advice is good. If you learn anything more useful info about your injury or sport hernias please keep me informed.

From Cal on Tue, Jun 24, 2008 at 13:10:15

My family Doc ruled out a 'hernia' last year too, but I'm starting to wonder if he was well versed in Sports Hernias... Anyway, best of luck in your treatment! I'm taking it easy for a bit to see if my symptoms subside. Even if mine is a Sports Hernia, I'm in no hurry to rush under the knife. That would be a season killer for sure, so that's my last resort.


From Tom on Tue, Jun 24, 2008 at 13:57:47

Oops sorry Cal - I just noticed I had said Clay in my earlier comment. I was thinking Cal at the time but I guess my fingers thought otherwise.

Sure hope we can both get to SGM in one piece and get rewarded for all our efforts over the last year.

From clay on Tue, Jun 24, 2008 at 14:46:22

I'm glad that you will not have to alter your training to much Tom, that is a good bit of news! Keep up the good work and be careful.

From JohnA on Tue, Jun 24, 2008 at 18:04:30

Every time I go to Dr. T he tells me it is something different that what I dread. It has always been good news. Take care.

From Brent on Tue, Jun 24, 2008 at 19:45:22

Tom, I think the doctor missed a key component to your recovery: Ice from the inside out with a oreo shake twice a week. Without the rattle and roll.

Stay Kool, darn blue stakes, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Nice easy 6 mile run with Kim on a super-windy SF canyon "breeze" morning. Still in recovery, very easy only running mode. My legs and problem/pain/injury areas felt really good this morning, but I'm resisting the urge to do what I've done in the past which is to do a hard run just as soon as the body starts to feel good. I'm trying to maybe wait until I feel good for 3-4 days straight or an entire week before doing anything faster than very easy pace. I'll try and keep the pace in the 8-10 range until Saturday. If I've felt really good up until then I'll insert some sub-8 min pace miles on my 20-miler. Hopefully this will be the formula that gets me past the injury bug. Also I've decided no races until at least mid-July. Perhaps a 5K on July 12.

Ave pace 9:55.

PM: Ran 1.5 on the treadmill then 4.5 with Nate toward Lakeview in the HEAT. Good news is that I felt very good, didn't pay much attention to the garmin, and what I would have guessed was an 8:20 pace was closer to 7:55. So yes I cheated and went faster than the goal pace for the next few days of 8 min or slower. What can I say...Nate made me do it. Hope I don't pay for it tomorrow. At least I was only faster by 5 secs per mile.

Ave pace 7:55.


From Kim on Wed, Jun 25, 2008 at 11:55:16

I think when the "breeze" hits that close to hurricane forces we can officially call it a canyon "WIND"!

BTW: I love when you "get" to run in the 8-10 range more often!

From Terry on Thu, Jun 26, 2008 at 10:30:06

Glad the Doc's ok with you still running with no serious injuries or problems.

I've been eating alot of junk food and I haven't run yet after WBR. My legs felt like I'd run a marathon. Sore and tired.

From Tom on Thu, Jun 26, 2008 at 10:35:55

Terry you ran super hard at WBR so I'm not suprised you feel that way. One good thing about the high mileage and running slow every leg is that I felt about the same as after running a 5K or maybe a 10K. Yesterday and today I actually feel pretty super.

Hope your recovery goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Went over to Payson to give Kim her first taste of Payson canyon uphill/downhill running. As usual it was a little hard to get the legs to wake up in the early AM hours but after a couple of miles I was feeling pretty good. Kim must have also been feeling good because she kept speeding up every mile on the uphill. We ran 3.5 miles up then turned around where Kim starting doing 3 1-mile repeats back down with 2-minute jog rests in between. I've been wanting to do only very easy miles for a few days to try and resolve some lingering injury issues. So far so good although it was tough to stay in the easy pace range since Kim was cranking out some sub-7 min paces during stretches of the downhill mile repeats. Overall we did around 7:30 pace on the repeats. My legs are still feeling great so I'm thinking after another easy day tomorrow I will try to keep the majority of my 20-mile run on Saturday in the 7:30-8:00 range.

Besides seeing many deer and 1 fox (2 if I count Kim), there was also a sighting of fellow FRBer Marion (I could have included Marion in the fox count as well but wasn't sure if that was proper ettiquete!). She was running strong up the Canyon while we were coming down finishing up. Good job Marion!

Overall ave pace 9:22.

Late AM: Ran a couple slow miles on the treadmill (8:30 - 9:00) then did my core workout.

From marion on Thu, Jun 26, 2008 at 11:49:48

Thanks for the fox comment- I'll take it :) The only comments I get are from my kids and it usually is something like "are you gonna shower soon? You smell like a fox."

It was great to see you guys this morning! Isn't the canyon BEAUTIFUL! I have always loved to drive up it, but now that I am running in it, it is so much more spectacular!!

Kim is so great! I am so glad she told me about this blog!

From Clay on Thu, Jun 26, 2008 at 13:47:14

Great workout this morning Tom, keep up the good work.

From Brent on Thu, Jun 26, 2008 at 14:29:39

Coach Tom, is fox better than hot running chicka. No doubt, women runners have the legs, with ZZ Top.

Nice workout for Kim on the downhill repeats.

Stay Kool, B of BS Rools out

From Kim on Thu, Jun 26, 2008 at 17:34:14

Hey Tom,

Using the "fox" comment, people may think you went to high school in the 80s! Oh wait, you did go to high school in the 80s! Where in the world did all that time go? Thanks for the blast to the past compliment. Marion and I will both take it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Morning easy run just over 9 miles. Started out with Kim and ran just over 2 with her then finished the rest of the miles solo. Legs feeling pretty good. Can still feel some discomfort in the lower abs but not much of any pain at all in the groin so I think we are making progress. Man it sure would be nice to be like Kim who never gets sore no matter what workout I put her through! Lucky!!! Oh to have virgin running legs again......sigh...

Ave pace: 8:56


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had a great 20 mile run with the SF group this morning. Kim and I and everyone ran together for a few miles before the various pace groups went their ways. After going up Harry's I got a bit of a runner's high and was able to have a few miles of easy, effortless, fun running in the 6:45-7:30 pace range. It's been quite a while since I've felt this good so I hope I didn't overdo it. No pains during the fast running but toward the end after slowing down and after finishing I am feeling the familiar pains in the lower abs and groin. I've been doing the R I C E treatment and an ice bath awaits.

Was wanting to keep the middle miles under 8-min pace if my body said it was OK. Ended up averaging 7:50 for the 15. Rest of the miles were mostly in the 8-9 range. Ran some of the faster miles solo and also some with a group consisting of Hal, Pat and Alison.

From Shauna on Sat, Jun 28, 2008 at 12:54:30

Yeah! The runner's high the best! I have only experienced it two or three times in my life.

From Kim on Sat, Jun 28, 2008 at 13:02:45

This did turn out to be a great week! Maybe we need to take a break away for an overnighter more often. Getting away from the daily grind once in a while does the mind and body good! I advise it to any of you out there needing a lift-me-up!

From JohnA on Sat, Jun 28, 2008 at 21:26:34

Great run today. 20 miles--that is awsome.

From Paul T on Sat, Jun 28, 2008 at 23:10:32

Glad to hear you're "feeling the love" again and had such an enjoyable run.

From JimF on Sun, Jun 29, 2008 at 08:03:23

Very nice run! Always nice when you can use words like easy and effortless when describing running!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Paid a visit to my old friend/nemesis Mount Loafer. Wanting to get the hills out of the way early this week with Kim and I running a 5K on Friday. First time running Loafer in nearly a year and hoped it would feel a little easier than past years but it was still plenty difficult getting it going on the uphill. Only went up to the gate and skipped the ugly 10% grade last mile. I haven't looked at my splits from previous years but I think I do think the whole run was probably faster than I've ever done it before so that makes me feel pretty good about the run. I had heard there had been a group doing Loafer on Mondays but nobody there today except for some run/walk Salem folks that I passed on the way up. Ran from Loafer school down to Salem Canal road, up to the gate and back down, then tacked on enough extra to get to 8 miles. It's hard to know how to log these hilly miles, going off effort I decided to log as 4 easy miles, 3 marathon pace, 1 threshold.

Uphill splits:  8:28 (included a bit of downhill at the beginning), 9:07, 9:24, 6:40 (.66 miles, 10:07 pace)

Downhill: 6:17, 6:44, 6:56, 7:14 (added some flat), 2:48 (.34 miles, 8:14 pace on slight uphill)

Overall average pace: 7:57.

PM: Ran with Paul out Lakeview direction 5.1 miles on a nice hot day. We decided to be wild and crazy and go on a few roads we don't usually run on so we didn't have to go on some boring roads we're tired of. Paul was pretty good to keep the pace calm but he cheated on mile 3 or 4 and we dropped below 8-min pace (Paul you don't mind if I blame you do I?).

Ave pace: 8:11

From Clay on Mon, Jun 30, 2008 at 12:15:45

Good job running that hill, I have done that many times and it is difficult. You are so good at running all these miles Tom I am envious, keep up the good work...

From Kim on Mon, Jun 30, 2008 at 12:19:22

Someday soon I'll be doing loafer with you...maybe a bit behind you, but at the same time. Good job! Have fun with your heat run at noon! Drink lots of water!

Just FYI: I keep forgetting to tell you I bought some Gatorade mix. It's in the pantry.

From Tom on Mon, Jun 30, 2008 at 12:22:39

Actually Kim I was thinking of taking you over to loafer tomorrow if you want to try it. Don't worry we'll go nice and easy and only up to the gate. But if you'd rather stick with Payson Canyon tomorrow that's ok too.

From Kim on Mon, Jun 30, 2008 at 12:26:29

I'll go where you want me to go, Coach Tom! Over mountain or plain or sea! (you're singing it, aren't you?)

From Dale on Mon, Jun 30, 2008 at 19:57:45

Well you logged the miles in the most important place....your legs! They'll pay off no matter where you decide log them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Recover day for me. Decided to give Kim the character-building experience of running up/down Loafer mountain. Kind of a warm, muggy morning, we even felt a few raindrops right at the beginning. Had a bit of a headwind as we headed up the hill so that didn't help much. Usually runners really struggle and walk alot the first time running up Loafer but Kim did pretty well and seemed to get stronger as the hill got steeper. Saw a few deer and a bunch of hummingbirds. One hummingbird in particular seemed to want to help us up the hill as it would fly just out in front of us, seemingly there to lead the way and prod us to keep chugging away. We went as far as the gate then turned around and cruised down the hill, ending with 6.6 miles.

Ave pace: 9:51

Late AM: Core workout plus 10-minutes on the bike = 1 easy mile.

From Kim on Tue, Jul 01, 2008 at 11:40:21

Thanks for the character building! I know it's not a wimpy Snow White character we are building, it must be more like Tigger or Simba, the lion king! Glad we had the hummingbird to keep me going there on that final stretch! Remember I get 2 really easy days now!

From Kerry on Tue, Jul 01, 2008 at 12:52:13

Good job on the big hill, you two. Hummingbirds are always kind of a cool distraction. I never get tired of watching them.

From Brent on Tue, Jul 01, 2008 at 14:01:01

Tinkerbell with you on the run, how cool. It sounds like one of the very tough rewarding runs, heck going up, but such a sense of satisfaction to conquer the mountain, tame the wild, etc. You two may get a special commando status for all the tough workouts. Currently, only me and Benn are howling commandos. I will ponder the issue for special status.

Stay Kool, B of BS Rools out

From Tom on Tue, Jul 01, 2008 at 17:19:11

Wow I don't think I was aware of the coveted status of "howling commando". Kim and I will continue to look for character building run opportunities in hopes of achieving this lofty special status.

From Brent on Tue, Jul 01, 2008 at 19:34:51

Tom, after reading Kim's entry, you are both Howling Commandos, crazy runners where upchucking goes right with Julie Andrews. Loafter road? Oxymoron

Stay Kool, the hills are alive, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: After warmup of 2 miles or so I did some mile repeats. Was planning on doing these on a straight flat road close to home that is almost exactly a mile long but with the nasty canyon wind I decided to do them down in the river bottoms instead and take advantage of the slight downhill and no wind factor.

The goal was to do 5 mile repeats at 10K pace with 2-min recovery jog in between. While I would eventually like to see my 10K pace at close to 6 minutes even, I know I'm not there yet and since I've been in a bit of running slump the last couple of months I wanted to give myself plenty of leeway on pace so I wouldn't be tempted to end the workout early if things didn't go so well. So I decided to shoot for anything in the 6-6:30 range. By running in the river bottoms mostly with a slight tailwind and slight downhill I also hoped to set myself up to not tank the workout.

All in all feel pretty good about the workout. Not spectacular and not as easy as I would have liked it to be, but well within the goal and good enough to let me know I'm not far from where I'd like to be. My legs were also still a little fatigued from the Loafer hill runs on Mon/Tues and it was warm so I'll give myself a B+ on the workout.

Mile splits: 6:11, 6:11, 6:10, 6:19, 6:09.

All miles except for mile 4 were probably slightly downhill with a slight tailwind. Mile 4 had about a 1/2 mile of slight uphill and headwind. I think if I would have done these on flat with no wind they would have all been around 6:15.

PM: Ran a couple of miles with Paul. He was planning on going further but turned his ankle on the dirt trail so he wisely decided to turn around and head back. Not sure on pace probably in the 8:30-9:00 range.

From Mike Warren on Wed, Jul 02, 2008 at 10:47:25

Tom, that workout sounds like an A to me. You have a tuff grading system. Very awesome workout, low 6's, I am impressed. You have been so consistent, I am looking forward to your STGM run!

From Dale on Wed, Jul 02, 2008 at 10:54:43

Great splits, especially considering you've been doing some hill work the last couple of days. I'm thinking at least A-.

From Kim on Wed, Jul 02, 2008 at 11:50:41

He DOES grade himself hard! I'm glad his grading on me is a lot more lenient! Great job Tom!

From Ian on Wed, Jul 02, 2008 at 12:42:40

A decent workout Tom.

From marion on Wed, Jul 02, 2008 at 13:45:17

Hey Tom- as to not hijack Kim's blog, I thought I'd come over here and ask you a "Dear Coach Tom" question. Last weeks Payson Canyon run went great. No soreness the following day. Very regular, easy run. This week our long run is only 7 miles and we were going to do that one again with a 5K "fake run" at the end (after the hilliest part is over). Should we just do the easy controlled down hill part again and save the gusto for the "fake race" at the flatter end OR should we do easy the whole sat long run and have a fake 5k on Friday? What is you advice? Or should we scrap the fake 5k all together and do it next week?

From Tom on Wed, Jul 02, 2008 at 13:56:37

Marion I think your plan of doing the 5K "fake run" at the end of your 7 mile run sounds good. Just make sure you keep the other runs between now and then in the easy/conversational pace range. If in doubt err on the side of slower. Also make sure you don't go over your mileage goal for this week. If you are wanting to do these 5K fake runs regularly I would always do them on the "off" week when your planned long run is shorter than the week before. And as always listen to your body first. If for some reason your body signals indicate it doesn't want to do the 5K fake run at such-and-such pace then resist the urge to follow the plan to the letter-of-the-law-at-all-costs and just run at the pace that feels right.

From marion on Wed, Jul 02, 2008 at 15:16:38

Thanks! another quick question... How do I know a good pace for a 5k? Is there a formula? :)

From Tom on Wed, Jul 02, 2008 at 15:49:17

Marion there are websites like the following that will give you some rough idea of pacing for various distances based off some distance you have recently run in a given time.


So you if you put in your 10-mile race time I think it gives you a 5K pace of around 10:20 or so. Of course there is also Sasha's Predictor once you've run one of the races on his list.

However there are a number of variables with running that can make these estimates/formulas meaningless. In particular for newer runners who haven't yet had time (as in years not weeks or months) to build up endurance and a running base it's fairly common that the difference between 10-mile pace and 5K pace will be wider than what this calculator would predict. You may very well be capable now of holding a sub-10 min pace over a flat course for a 5K.

Maybe you could use this Saturday as an experiment. Perhaps run 1st mile or 2 of the 5K around 10 min/mi pace and see how it feels. If you end up not being able to hold 10min pace for the entire 5K it will give you something to shoot for in a couple of weeks.

From marion on Wed, Jul 02, 2008 at 15:53:07

BRILLIANT, bloody, brilliant! I will go there right now, to the one you suggested and to Sasha's!

Thanks so much and have a great week!!!

From Tom on Wed, Jul 02, 2008 at 15:55:00

Oh I just remembered the 10-mile race you ran I think was a mostly downhill race so perhaps your flat 5K pace is maybe closer to 10:30 than 10.

I guess the bottom line is that until you get some more running/races under your belt it's a little tricky to make meaningful pace estimates. I would give yourself a wide pace range for Saturday, run by feel and make it a learning experience.

From marion on Wed, Jul 02, 2008 at 16:04:18

Yes, the 10 miler was all down hill. We'll go for 10:30 for the first mile and see how we feel. If 10:30 is good, maybe try 10:15? The 10's have been feeling pretty good on our runs for the last week. It will be pretty much down hill all they way down to my house (I live .33 away from Petetneet) It's 6.6 from the hairpin turn above Maple dell to my door, if I cut over to Main street and then home.

Thanks again!!

From JohnA on Wed, Jul 02, 2008 at 18:41:15

Great workout today Tom. Anytime you can get close to 6 min miles, you are running awsome.

I was thinking about running hard 2 times a week instead of 3. Your podcasting buddy did one podcast on "aging with speed" One of the themes he mentioned was to give yourself more recovery time.

From Brent on Wed, Jul 02, 2008 at 20:46:39

Coach Tom, nice workout. No race on the 4th? Ditto John, close to 6 min. mile repeats on a hot day. If you take the heat factor into account, what would be the "Kool" pace? Pretty Kool. Lots of Kools going around, must be hot.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Nice and easy 6 mile recovery run with Kim after the hard intervals yesterday. Not feeling too beat up after yesterday but I was quite happy to take it easy and save some energy for the 18-20 miler tomorrow including pacing Kim to a likely 5K PR!

Ave pace 10:10. 

Late AM: 20 minutes on the bike and core workout. Counting as 2 easy miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Down in Manti for good ol' small town 4th of July festivities. Woke up around 5 and went out to do my long run for the week. Plan was for 20 miles with the middle 16 miles at under 8 min pace. This week and last week I notice it takes me a good 8-10 miles before I can get into a good rhythm and the sub-8 pace starts to feel nice and easy. I'm wondering with all the trouble I have running decent 5K races if I shouldn't try doing an 8 mile slow warmup before the next race.

The excitement of this run and what got me really pumped to finish the last 8 of the 16 miles closer to 7:30 pace than to 8 was in pacing Kim to another great 5K PR for her as she finished in 23:55 and broke 24 minutes for the first time. I was thinking with Manti being about 1000 ft. higher in elevation than SF and with Kim not getting a good nights sleep and with no taper that a PR might not be in the cards. But with all the great training she's been doing she totally smoked the last mile (around 7:15 pace?) to get the sub-24. Check out her race report for more details. Good job Kim!

Ave pace for middle 16 miles: 7:50.

Finished of the 20 miles with 2 easy cooldown miles with Kim. This is the best my legs have felt this year after a 20-miler. Hopefully this means good things await down the road... 


From JimF on Fri, Jul 04, 2008 at 15:02:33

Impressive 20 miler! Especially when the pace is good and the legs feel strong. Looks like everything is falling into place for upcoming races.

From marion on Fri, Jul 04, 2008 at 21:46:52

20 MILES! Wow- I can't believe that you use the words, "20 miles" and "legs feel good" in the same sentence!

Thanks for ALL of your help!

From Kim on Fri, Jul 04, 2008 at 22:34:53

I can agree with him...his legs DO feel good! :)

From Terry on Sun, Jul 06, 2008 at 17:13:00

Nice 20 miler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim and I joined the SF group for an easy 14 miler at 5am. Pretty good size group today with a few new people I didn't know. Legs feeling pretty good after the 20-miler yesterday.

Ave pace: 9:29

From Curtis on Sat, Jul 05, 2008 at 14:50:34

Awesome training week Tom. You amaze me at how you can kick out a 20 miler. It's just awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran Loafer again. Legs seem to be getting their zip back as I thought I was running about equal effort to last week but my splits were quite a bit faster and easily the quickest ever for me up Loafer. Tacked on a little extra at the end shooting for 8 miles but I misjudged and ended up with 8.2.

Uphill splits: 8:24, 8:50, 8:56, 6:17 (.65 miles, 9:41 pace)

Downhill/flat splits: 5:54, 7:00, 6:57, 7:17, 4:23 (.54 miles, 8:04 pace)

Overall average pace: 7:49.

PM: Ran with Paul and Nate 5.2 miles easy out LakeView direction. Had an enjoyable run, not quite as hot as last week and maybe we're getting a bit more used to the heat. Legs feeling pretty good after Loafer this morning.

Ave pace: 8:15.

This will be a reduced mileage / recover week for me, probably around 50 miles. Most of the reduction will come at the end of the week and will probably include a 5K race/time-trial on Saturday.

From JohnA on Tue, Jul 08, 2008 at 00:06:13

50 miles is a reduced mileage week? Good to see the flash of brillance come back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I have the day off work today so we slept in a bit longer than usual and then drove 2 vehicles over to Payson so we could do a downhill canyon run. Ran 8 miles from the Grotto down to Pateetneet. I tried to keep Kim reigned in on pace but she kept ignoring Coach Tom's suggestions to take it easy. Actually it seems like lately when I suggest to slow down she speeds up instead! I may have to rethink my strategy of having her fast days be my recovery days as I don't know if I'm getting much recovery as of late.

Ave pace: 7:55 

From Kim on Tue, Jul 08, 2008 at 11:48:35

Fun run today Coach Tom! Thanks for a few extra zzzzs this morning!

From Brent on Tue, Jul 08, 2008 at 12:47:49

Tom, just read your blog about the downhills, sounds fun, always nice to cruise fast and smooth on the downhill. By the way, thanks for the props on the book thing.

Stay Kool, Happy Running to you, without Roy, B of BS Rools out

From Paul T on Tue, Jul 08, 2008 at 12:57:40

I miss Captain Tom and Volunteer Kim already. :(

I tell myself it's just the relay. I know I'll still be able to run with Tom at noon and keep up with both of you on the blog. I understand and support your decision completely.

I know change is a constant, and often necessary and beneficial to growth, but I still don't like it much sometimes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Did some mile repeats with 2 minute rests in between. Since this is a reduced/rest mileage week I cut back on the number of repeats and only did 3 instead of building on last weeks 5. Legs still a tad sore from the hill running the last couple of days but still fresh enough for a touch of faster running. Wanted to stay between my goal 10K pace (6:00) and current 10K pace (6:10-6:15?). Did good on the first 2 miles but kind of wimped out on the last one. Lots of other runners out today, passed a few bloggers and lost sheep but I wasn't very sociable since I was sucking wind big time finishing up the fast miles.

Splits were 6:00, 5:59, 6:06. Ave pace overall 7:59.

I found a race in Orem to run Saturday (Best Buddies 5K). Hope with a mini-taper and fresh legs I can hold around a 5:55 pace for at least a couple of miles and ideally all the way to the finish. But I really know nothing about the course, how fast it is, etc. Plus it's at 8am so it might be a bit warm. The only goal I have for this race is practicing mental toughness and better dealing with pain during the last half of the race. I don't really care what time I get, if I get to the finish line feeling like I was able to endure the pain well and maybe push just a little harder/longer than I have before I will be very pleased.

PM: Ran out 2 miles with Paul and Nate around 8:15 pace before turning back (they went 5 or 6) and finishing quite a bit slower since my legs were feeling a bit heavy and tired. Looking forward to lower miles and very easy pace the next few days. Ave pace 8:44.

From Kerry on Wed, Jul 09, 2008 at 11:43:11

Nice workout today. You just continue your steady improvement. Good luck on Saturday's race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran with Kim down to the river bottoms then ran 3 x 1 mile repeats with 2 min. rests at around Kim's 10K pace or a bit quicker. She did great as usual but at least I was successful in finally making her a little sore after the 8 mile run down Payson Canyon on Tuesday. Not exactly sure on her splits since I don't have the garmin, plus there was a bit of disagreement between Kim's garmin and mine on our pacing. If I remember correctly the 1st 2 miles were right at 8 minutes and the last one was around 7:40.

Overall ave pace around 9:10.

Late AM: 10 minutes on the bike then core workout.

From Curtis on Thu, Jul 10, 2008 at 22:23:45

Looks Like your workouts are going great for the both of you. You guys amaze me at your mile splits. Maybe someday in my dreams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Yes that is correct. 2 easy miles with Kim this morning. It was nice to sleep in a bit and get some extra sleep. My legs/body are needing a little extra rest and this is supposed to be a reduced mileage week so I figured it was about time to actually get around to having a reduced mileage day. Also running a 5K tomorrow so hopefully I'll be a little fresher than I've been for recent races.

Ave pace 9:28.

Taking my son and nephew to a concert tonight at USANA. Journey/Heart/CheapTrick, hmm.... you think maybe I'm an 80's child or something? Actually my son Tyler is a big fan of 70's and 80's 'classic' rock and loves Journey and Heart so it was actually his idea to go. Should be fun.

From Laurie on Fri, Jul 11, 2008 at 10:21:27

I live just down the street from Usana if you guys need a place to stop for a little while, or sit down and eat something before you go in.

From Terry on Fri, Jul 11, 2008 at 10:25:24

The good old 80's music should get you ready for a good 5K tomorrow. If I wasn't such a hermit I'd have got tickets and taken Taunia. She likes Journey and Heart.

From marion on Fri, Jul 11, 2008 at 10:27:27

Welcome to the 2 miler club! We are a proud few!

FABULOUS concert! You are so lucky! I saw Heart in College- they were wonderful! We are going to the Police next week at Usana. The 80's live!

From Kim on Fri, Jul 11, 2008 at 10:32:47

The sad thing is that the third ticket was bought for ME!!! But we ended up having our nephew here for the month of July. What am I suppose to do...have him stay home and watch the kids while I go? Good idea! Why didn't I think of that earlier? I guess I will be OK. A little jealous, but OK.

From Tom on Fri, Jul 11, 2008 at 10:36:25

Laurie - thanks so much for the offer! We'll probably be rushing a bit to get there in time but it is good to know you're close by in case we run into any kind of troubles. If you see 2 teenagers and an older guy with wearing an izod polo shirt, levis 501s and vans, that will be us.

Terry you hermit! You should be taking Taunia! Maybe if DefLeppard ever comes to town..... :)

Marion - I suspected you might be an 80's girl since I recollect you crank some Scorpions on the iPod during some of your runs. I fully expect at Hobble Creek you will "Rock it like a HURRICANE!!"

From Tom on Fri, Jul 11, 2008 at 10:37:17

Kim when DefLeppard comes to town maybe we can double date with Terry and Taunia.

From Tom on Fri, Jul 11, 2008 at 10:38:27

...or we can always hope that Rick Springfield is still playing the county fair circuit.. :-)

From Jody on Fri, Jul 11, 2008 at 13:21:15

Rest days are needed every once in a while. I am so jealous of your concert! Maybe they will play extra loud and I will be able to hear at my home. We went an saw Journey and Def Leppard a couple of years ago and they were fantastic. Maybe I will wear my Journey T-shirt in honor of your concert!

From Susan on Fri, Jul 11, 2008 at 14:52:29


I'm sure Scott would be more than willing to stay with Jansen and the girls if he knew the concert ticket was bought for you!

From Kim on Fri, Jul 11, 2008 at 16:34:33


I am sooo just kidding! I am glad to have Scott go in my place! They will all have a great time and me and the girls have plans of our own! I was just doing the woe is me in a joking way! I am very glad that Scott is here with Tyler, it has made his summer much more enjoyable! Please don't think I feel bad about not going...now if it were Rick Springfield that would be another story!!! : )

From Dale on Fri, Jul 11, 2008 at 20:05:54

Good idea on the rest mileage.

Now the real question is, do you have your obligatory mullet? Can't really re-live the era of hair-bands without one!

From Brent on Fri, Jul 11, 2008 at 21:51:46

Tom, tight fitting jeans, double dating, rocking on, 5King, what a kool weekend, without James Dean.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Not a good day. Didn't get home from the concert until about 1am then couldn't sleep at all. Stomach churning and loud music hangover. The concert was pretty good (especially Journey) but as always the volume is louder than it needs to be and since I kind of fried my ears during my high school and college rock band days I don't handle the loud volumes so well.

So anyway I had already decided last night against doing the Best Buddies 5K. Adam had sent me an email showing the course. It looked short but also checking google earth it looked hilly. So I had decided to just do my own 5K time trial around SF on flat roads. Felt horrible during the warmup from lack of sleep and gunky stomach so I didn't have high expectations. Well I probably would have been better off just bagging the whole thing and just doing a long slow distance run since I quit after 2 miles and just had nothing in the tank and didn't care. I was just not physically, mentally, or emotionally in a state to try and doing anything race-ish today. So we'll just call this a decent 2 mile tempo run and leave it at that. Glad to not have any more 5K's planned in the near future and I'm looking forward to getting back to the longer, slower tempo runs of 4-12 miles that seem to suit me much better than the short speedy stuff.

Mile splits: 5:56, 6:00. Overall ave pace: 7:55.

From Shauna on Sat, Jul 12, 2008 at 11:44:58

Wow, we had almost an identical workout. Sorry about your 5k. I hear ya: I much prefer the longer workouts. I am just not a 5k/10k person! Hope the rest of your weekend goes well.

Next week will go much better!!

From Curtis on Sat, Jul 12, 2008 at 11:49:32

Great job at gettin out today Tom, I have days like that. Tomorrow will be a better day for you. Have a great weekend.

From Tom on Sat, Jul 12, 2008 at 11:53:44

Shauna at least you got to 2.5 miles before throwing in the towel. I just really hate 5K's and in my experience unless the stars align, I've slept well, I'm very much mentally and physically alert, and have a touch of luck, I just don't race 5K's well. I think the last official 5K race I've felt good about was at least a year ago! About 9 out of 10 are duds for me. Seems the longer the distance the higher my odds for having a good race. Guess I'm just a slow-twitch guy so hooray for 1/2 marathons and marathons.

From Tom on Sat, Jul 12, 2008 at 11:56:27

Thanks Curtis, I'm sure things are bound to get better in the coming days. Congrats to you on a great running week. And hope you and Wendy had a nice anniversary.

From Brent on Sat, Jul 12, 2008 at 20:16:29

Tom, good plan, tempos are the answer for St. George, work up to a 16 mile tempo at your race pace? 5Ks are fun, but?

Stay Kool, B of BS Rools out

From Jeff (L.A.D.) on Sun, Jul 13, 2008 at 08:43:05

I think you have to look at this another way, Tom. You got out to a good 5k start with no benefit of race adrenaline (sp?), no crowd assistance, and no runners to push you. As I've been gone on vacation for 3 weeks I haven't been spent a lot of time watching blogs so I don't know what sort of workouts you've been doing ... but I'd guess you're not doing a lot of shorter repeat work 800s and 1200s. I'm just not sure those sorts of workouts are beneficial to your overall goals. Keep working hard at what you're shooting for and look at those 5ks as nothing more than speed workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Kim and I met up with Bill and Jennifer at Pateetneet to run the Payson up/down run. I had high hopes of being able to do the 5-up/5-down in the same amount of time as the rest of the gang was doing the 4-up/4-down. Wrong! They went a bit faster than I thought they would and I was over 6 minutes slower overall. Obviously I'll need to work a lot harder to have any chance of winning this little game. I was also a bit irritated that I had some headwind both on the way up AND down. What's up with that?

Uphill splits: 8:10, 8:10, 7:55, 8:09, 8:38

Down: 6:45, 7:09, 7:21, 7:15, 7:11

Ave pace 7:40.

PM: Ran 4 miles easy with Paul out Eagleview direction. Also was it just me or was the blog down all morning?

Ave pace 8:36.

From JimF on Mon, Jul 14, 2008 at 14:19:12

Nice run! It has to be a great benefit and strength builder to be able to run these long uphill routes. Living in flat land USA, hills are a definite weakness for me.

From Tom on Mon, Jul 14, 2008 at 15:23:54

Jim we do love our hills out this way, although we do curse them at times while we're running them!

For those of us who run the St. George marathon in October with all it's downhill, it's crucial that we do plenty of hill training beforehand. Otherwise your legs just get pounded into mush. The day after the marathon it's pretty easy to tell who did decent downhill training and who didn't.

From Shauna on Mon, Jul 14, 2008 at 16:02:33

No, the blog has been fine today. Maybe your employer was watching and thought you spent too much time on the blog and disabled it. HA! Just kidding. The blog was down this morning for me too. And I would be guilty of spending WAY too much time on the blog, especially if you asked my husband.

Great run today! You're fortunate that you have so many long hills to train on up there. It's a little more challenging to find them down here in Phoenix.

From JeffC on Mon, Jul 14, 2008 at 16:16:01

I had a problem with the blog this morning at work, couldn't even get the site to come up. Maybe it was my employer watching..LOL.

From JohnA on Mon, Jul 14, 2008 at 20:10:18

It looks like you were not Godzilla or (Tomzilla) today. Rest up and fight another day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Easy recovery with Kim. Ran our river bottoms 10K loop but with some add-on at the end to get to 7+ miles. Didn't wear the garmin today, just went off Kim's. Hopefully with taking it real easy today I'll have some zip for tomorrows planned 4.5 mile tempo run at 10K pace. I think I'll tempo the last 4.5 miles of the Speed Spaniard course.

Ave pace 9:45.

Late AM: Went to the gym and got in 10 minutes on the bike followed by core workout. The last few times on the bike I've been checking my heart rate every so often to see if it's really as hard for me to get the heart rate up on the exercise bike as I perceive it to be. What I find is that my heart rate gets up to about 110 within a minute after starting out but then just sits there and I have the hardest time getting it to move above the 110-115 range. Today I cranked just a bit harder and was able to get up to a whopping 120. I suppose the problem is that my quads are just too wimpy to really crank the pedals very aggressive as my legs get tired long before I work up much of a sweat and get the heart rate up.  So maybe counting 10 minutes of bike = 1 mile running is a bit generous. I'll have to run a 10 min mile sometime and check my heart rate to compare.

From Dale on Tue, Jul 15, 2008 at 14:46:59

Good discipline, keeping it easy when you need to.

You'd asked about my workouts a few days ago....here's a good article on some different Fartlek workouts from my coach.


I find Fartleks much better for me over track workouts. First, I don't get consumed trying to meet previous times nearly as much. Second, I run them on the hilly terrain around here, so it's like a combo hill/interval workout for me. Last, it's much more stimulating over the track. Just my two cents.

From JimF on Tue, Jul 15, 2008 at 16:34:30


I used to do a lot of cycling and my heart rate was always much lower on the bike then running. Even when I was in races my heart rate didn't get that high. It is weird because I would be breathing hard and the legs would be burning but the heart rate didn't get as high as what I would precieve as the same effort running.

From Brent on Tue, Jul 15, 2008 at 21:52:30

Tom, I checked my heart rate yesterday, rode as hard as I could for 30 minutes, got my avg. heart rate to 153. But, it was a butt kicking workout to get it that high. Normally, the heart rate is only about 125 during a normal hard bike ride. My max HR on running a few months ago was 176 while doing hard speed workouts. As I have returned back to running, it is not the legs, it is getting used to the cardio.

Nothing like running, Stay Kool, B of BS Rools out

From Terry on Tue, Jul 15, 2008 at 23:54:34

You don't see a Tour De France running event that lasts 3 weeks. I think biking isn't near as hard on the body as running.

From JohnA on Wed, Jul 16, 2008 at 00:50:36

When you are biking you should be at the same cadance as running which is 90 revolutions per min (90 lefts per min). If you are biking correctly, I don't see why you should'nt get your heart rate up.

If you use clips for your feet, then you both pull and push, which makes it easier to go faster and do more work.

My is a little lower on the bike, but I think I have a spastic heart rate too.

I think not using stablizer muscles as much on the run helps to make biking easier.

Outdoors tends to add 5-10 beats per min. than indoors. Heat also adds bpm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 3 warmup miles out to around the 1.5 mile mark of the Speedy Spaniard 10K course so I could do a 4.5 mile tempo run. It was a bit warm (for Utah, maybe not for you Arizonians), probably in the low 70s but worse than that it was quite muggy! We don't get much humidity in these parts, so on days when we do get any it feels pretty miserable. I was already sweating up a storm before I even started the tempo.

The other bummer thing was that the old reliable SF canyon wind that I was counting on to provide tailwind was non-existent, in fact there was actually a breeze from the opposite direction, giving me a headwind for the first part of the tempo run. Murphy's running laws in action! Since I've been in a bit of a slump anyway and with the heat, humidity, wind factors I didn't have great expectations and I gave myself a wide pace range (6:00-6:30) to help me resist the urge to quit the workout early.

I was indeed toward the slow range of the pace window and I did almost quit at 4 miles but was able to slop through the last .5 and complete the run.

Splits as follows:

1 - 6:11 (most of the downhill on this mile, but with slight headwind)

2 - 6:24 (very slightly downhill)

3 - 6:22 (very slightly downhill)

4 - 6:34 (I'm starting to wimp out, this mile was mostly flat but still probably slightly net downhill)

4.5 - 3:16 (6:32 pace, tried to catch the 6:30 guy but failed, glad to be done)

Ave pace 6:24

While I would have rather been around 6:15 or better for this workout, I'm still happy to have finished it out without quiting early. I'm really not sure what to expect for the Speedy Spaniard, perhaps I'll need to lower my expectations and just shoot for sub-40. I don't plan on doing any taper for the race.

I'm sure the heat and humidity played a factor, and the bottom line is that I just don't seem to typically be capable of running tempos as well in the morning as I do later in the day, but with temps in the 80's and 90's during daytime I don't think I want to do tempos then, do I?  I try doing a longer warmup in the morning and it helps, but often I find I need to run 8-10 miles before my running form starts feeling smooth and natural. Perhaps just for fun I'll try doing a noon-time or late AM tempo run sometime just for comparison.

Some morning I would also like to see if maybe Sasha can wire me up with the heart rate gizmo and pace me on one of these tempos and give me an idea if my limitations are more aerobic oriented or nervous system related. I also must confess that I still have lingering lower abdomen and groin issues that make it so I run with some degree of discomfort much of the time at any pace.

Late AM: Got in 3 more uneventful solo recovery miles at work. Ave pace 8:32.

From Dale on Wed, Jul 16, 2008 at 17:42:11

Considering the conditions, I think that was a decent tempo. The heat and humidity can really play havoc on your running...the humidity especially since your body can't cool itself nearly as well and so your body responds by reducing heat output (and you slow down). Most runners who live in the south go into survival mode in the summer for just that reason.

As for not being an early morning Tempo runner, me too! I know I can do it as I have to when traveling on business, but if I run at lunchtime instead, I perform so much better. I think my body just needs a few hours of awake time before jumping into heavy duty exertion. This time of year, that's really helping/forcing me to acclimate to the heat a bit more, which I tend to do poorly and slowly.

I fight the abdomen/groin/adductor soreness too....it usually hits when mileage increases (of course). This time around, I've been doing some leg exercises daily, high reps/low-to-no weight. They seem to be helping.....I can only feel the soreness when *not* running or when just starting out now (and when I do the exercises, of course). I do the Outer/Inner Thigh lift found here (http://health.howstuffworks.com/leg-exercises1.htm) although the inner lift is slightly different as I bring the non-working leg up so that my foot is flat on the floor near my waist. I also do similar lifts while lying on my stomach and my back, each leg. I always do 1 set per, 80/set each leg without weights, 50/set w/ 5lb weight, alternating days. Anyway, just an idea...

From Tom on Wed, Jul 16, 2008 at 17:53:48

Dale thanks much for the feedback and suggestions. Interesting you mention the leg exercises, I actually have been doing similar types of leg and core work about twice a week. I think it is helping, at least in the long run, but I'm always nervous whether I'm crossing the line while doing the exercises and worsening the injury rather than helping.

Actually the last couple of weeks I was feeling about as good as I have for a while and not noticing the abs/groin at all while running, but I think the fast 2 mile run I did Saturday may have aggravated it again. Looking at my past history it seems like if I keep my running pace in the 6:10 or slower range then my body is happy, but faster than that and coupled with higher mileage I seem to break down. Always tricky finding the right balance, I think I'm getting closer but not quite there yet.

Of course getting enough sleep and keeping work/life stress under control is the other wildcard that can come into play. It's tough while the kids are out of school and the days are long to get to bed as early as we'd like. But back-to-school IS just over a month away!

From terry on Wed, Jul 16, 2008 at 19:02:58

Good tempo run in the muggy air. Anytime you crank out some miles in the mid to low 6 minute range you are giving yourself a good chance of getting faster.

From Brent on Wed, Jul 16, 2008 at 23:09:11

Tom, if you don't mind my two cents. I ran the race a few years ago. I ran too hard during the early downhill miles and lost it at the end and just missed breaking 40 minutes. If I had a do over, I would run just under 20 for the first 3.1 and save it for the second half. Tough call on race tactics when your running against the clock.

Stay Kool, Best of Luck, B of BS Rools out

From Tom on Wed, Jul 16, 2008 at 23:21:53

Thanks for the tip Brent. I think a lot of people run that first uphill mile too fast then die at the end. Just today I entered the course into the Course Tool and I notice it suggests running the 1st mile nearly a minute per mile slower than the rest of the miles.

Since I won't be tapered and I haven't been running that great lately I may just follow a suggestion Ian gave me and ditch the watch altogether, go out and have fun, and just see what happens.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran easy with Kim out to gu corner then we turned around and ran the last 4 miles of the Speedy Spaniard course as a tempo run for Kim. She was fighting an upset stomach so I encouraged her to start out nice and easy and not do anything that felt too miserable. The goal pace range was 8-8:30 but once we got going she seemed to forget about the queasy stomach and ended up running each mile progressively faster than the previous one, even though the course becomes more flat as you go. We finished mile 4 at around a 7:45 pace with an 8:02 average pace overall. I think she has a real good shot at going under 50 minutes for the race.

FYI for anyone running Speedy Spaniard....I entered the course using the Course Tool. I notice the suggested pacing is much slower for the first uphill mile than I've usually run it so perhaps I may try going out easy the 1st mile and see if that gives more zip for the last 5.2. I also entered the 11 mile Payson Canyon route into the course tool starting at just below Payson Lakes and finishing at Pateetneet.

Late AM: Ran 4 easy miles out toward Lakeview and back. Just for kicks and for comparison to the exercise bike a couple of days ago I checked my pulse while running around a 9 min/mi pace. Heart rate was around 130. Compared to exercise bike at what I think is a perceived effort similar to a 9 or 10 min/mi run pace, my heart rate only gets up to 110, 120 if really start cranking the pedals.

Ave pace 8:55.

RHR 49 

From Kerry on Thu, Jul 17, 2008 at 12:35:56

Sounds like Kim is ready for a big PR at the Speedy Spaniard. BTW, where is the link for the course tool. I used it a while back, but now I can't seem to find it.

From Tom on Thu, Jul 17, 2008 at 13:44:22

Kerry - near as I can tell you need to log in first and then it shows up among your options on the left hand side.

From Dave S on Thu, Jul 17, 2008 at 15:39:17

Tom, when I first started riding a bike I could hardly get my HR above 140 . After more riding and as I could ride faster it went up to where I can keep it in the 160s for an hour and 140s feels like a similar effort to running at 140 HR. I'm not sure why unless the leg muscles just need to be conditioned for it. I have to work hard to get my HR up on an elliptical which I rarely do.

From adamr on Thu, Jul 17, 2008 at 15:59:19


Check out the runner's corner blog page. It seems like the 5k on saturday became a four mile run for anyone running close to 6 min pace. http://runcorner.com/srcblog/

From Tom on Thu, Jul 17, 2008 at 16:13:57

Dave I think your right about the biking. I think this winter I may do a bit more cross-training than last year, maybe I can get those quads a little better conditioned for biking.

Adam - I'm always wary of "1st annual" races. I don't think I would have been very happy to run a bonus mile. Now I feel even better about scrapping this race but at least it sounds like the folks in charge were kind to those 1/2 dozen runners who went the long way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 5 miles with Kim then a couple more solo. John A also joined us for about 4 miles, it was nice to chat with him a bit before he heads of to Oregon later today. Also today I need to hand out some big kudos to my boy Jansen and his city league baseball team the SF Red Sox. Division champs, city champs and now state champs after thrashing a Payson team last night 13-1 in the state championship game. Good job Jansen and go Red Sox!

Ave pace 9:20.

Late AM: 11 minutes on the bike then did core workout. By upping the resistance on the bike a couple of notches and keep rpms around 90 I was able to get my HR in the 120-130 range the last few minutes.

From Clay on Fri, Jul 18, 2008 at 12:26:19

Tom you are getting in some good mileage and are really improving, keep working hard you are giving me hope for the future! (in regards to myself)

From terry on Fri, Jul 18, 2008 at 14:37:52

Where did Jansen get all that athletic talent? I thought the Lee family had some good runners and great musical talent and some good brains. I didn't know you were branching out into state champs of Baseball. Very neat!

From Tom on Fri, Jul 18, 2008 at 14:39:09

Terry - Jansen takes after Kim's side. Those Stilson boys (and girl :)) are some fine athletes.

From terry on Fri, Jul 18, 2008 at 14:42:41

Thats right, I remember one of those Stilon boys dunking the basketball with ease.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran with some of the SF faster group for about 11 miles then did just over 9 miles solo. We had a pretty good size group today, I started out with Hal, Kevin, Chad and another guy and high school kid from Chad's neck of the woods (Genola) whose names I don't know. After a mile or 2, the high school kid took off and we didn't see much of him after that. At about mile 5 I caught the high school kid walking but when he saw me coming he took off again. The young bucks seem to have a hard time pacing themselves wisely for a long run.

Ran with Hal and Kevin to the top of Harry's which was about the 10 mile point. I was feeling pretty good for a change so I decided to do a progression run for the next 8 miles, speeding up each mile and ending up at around my 1/2 marathon pace. Splits for the progression are as follows:

mile 11 - 6:47 (downhill mile so the pace is much faster than the effort I put into it)

mile 12 - 7:15 (also mostly downhill)

mile 13 - 7:18

mile 14 - 7:10

mile 15 - 7:02 (stopped for gu and drink after this mile)

mile 16 - 6:39

mile 17 - 6:24

Finished up with 3 easy miles. Very enjoyable run today. I'm pleased with this run, in particular I'm happy I was able to run the 6:24 on pretty much the same stretch of road where Wednesday I had trouble holding this pace over 4 miles. I felt like I could have held this pace for another mile or 2 if I had to. For whatever reason I just do a lot better on these longer runs in the morning after a 8-10 mile warmup. I most certainly must be a slow-twitch kind of guy.

RHR 52

From Kim on Sat, Jul 19, 2008 at 11:47:51

I'm glad this one turned out good for you! Slow twitch guys are all the rage I hear!

From Jeff (LAD) on Sat, Jul 19, 2008 at 11:52:15

I think this was a great run for you Tom. Those are some great splits that deep into a run. This just goes to the point I keep bumping into time after time in both my own running and in others when I see them talk about a successful run. As the body warms up slowly and we can relax, we get faster and it doesn't seem to require as much effort. Great run Tom!

From Ian on Sat, Jul 19, 2008 at 11:58:19

Good run Tom, when we're enjoying a run everything just seems to naturally flow.

From Shauna on Sat, Jul 19, 2008 at 12:11:21

Nice run today! And you just answered the question I had on my blog about running better several miles into a long run.

It's so funny when people start running or speed up when they see you coming! So competitive...

From Clay on Sat, Jul 19, 2008 at 17:48:52

Nice run Tom! Man, you are really getting in shape Dude!

Keep working hard!

From JohnA on Sun, Jul 20, 2008 at 16:50:04

Great run Tom.

Way to close out the workout with the sub 7 min. miles

From JimF on Mon, Jul 21, 2008 at 11:00:39

Great run! I think it is good to take advantage of days you feel good and put in nice workouts. You certainly did that on this run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Kim and I were wanting to do a Payson downhill run this morning but we weren't able to come up with a cost-effective or time-effective way to get it done. So instead we decided to torture ourselves by running up/down Loafer - this time past the gate and all the way to the cabins so we could "enjoy" the insanely steep last mile. Once you get to a certain steepness it almost hurts as much going down as going up. At least if you make it to the top you get rewarded with a drink at a drinking fountain. I did probably 8-10 striders along the way during the uphill so that's why my miles are higher than Kim's. Ali L joined us for some of the the uphill and all of the downhill miles, it was nice to have her join us and chat a bit. Legs feeling pretty good after the 20-miler on Saturday. Overcast and a bit muggy today. Felt a few raindrops at the beginning but that was about it.

Ave pace 9:40.

PM: Ran 5-miles EagleView hills with Nate and Bill. Started out easy but then pushed the last couple of miles to get under 7-min pace so I'll count them as MP miles. Legs still feeling good so that makes me happy.

Ave pace 7:45.

RHR 49

From Kim on Mon, Jul 21, 2008 at 11:46:34

This mornings run was so much fun! I loved every step of it! I am so happy to have been able to wake up early and to on this enjoyable run this morning!

*For the real scoop, check out my blog... kim.fastrunningblog.com

From marion on Tue, Jul 22, 2008 at 00:07:32

You know- a drinking fountain is really neat, but.....

Cool run. It's amazing what runners think is fun and a reward ;D Awesome mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 5 mile river bottoms loop with Kim then 1 additional solo mile. Also ran into the Lewis's and ran/chatted with them for part of the way. Lots of runners/walkers/bikers out today. Kept the pace nice and easy wanting to save our energy for the 10K on Thursday. No taper for me for this race but I will be keeping all the miles between now and then on the very easy side. Still have minimal abdomen and groin pains but better this week than last.

Ave pace 9:47.

Late AM: Ran Lakeview 10K loop solo. Pretty much uneventful. A bit hot and muggy. Didn't pay any attention to the garmin.

Ave pace 8:50.

RHR 49

From Jeff (LAD) on Tue, Jul 22, 2008 at 12:15:13

Tom, are you measuring your RHR when you first get up in the morning?

From Tom on Tue, Jul 22, 2008 at 12:19:26

Actually I usually measure it right before going to bed when I'm in a relaxed, sleepy state. This is usually when I get the most consistent, lowest readings. In the morning it seems to usually be higher, probably because the alarm just rang and scared the daylights out of me.

From Cal on Tue, Jul 22, 2008 at 15:49:52

Its good that your ab pains are minimal. That's how I'd describe mine lately too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Slept in a bit this morning as today is Lagoon Day at my work so we'll all be headed up to Lagoon shortly. Probably not the best thing to do the day before a race but hey we gotta have fun with the family too! Also since my employer is footing the bill we can't pass that up.

Ran 5 miles solo then 2 more with Kim. Taking it easy today with hopes that the legs might be a little fresher tomorrow for the 10K. Was originally going to go 8 miles but for whatever reason my legs felt like lead today so I stopped at 7. Hope I have a bit more zip tomorrow.

No big goals for the race tomorrow. I haven't tapered so I'll just be treating this one as a glorified tempo run. It's not typically a PR-type course so I'm not sure where I'll end up, hopefully a bit under 40 minutes. Kim has a chance to go under 50 minutes but she really hasn't tapered much either and has had a string of hard workouts in the last week or so so it may be more of a tempo/training run for her as well.

After the race we'll be watching the parade and in particular we'll be cheering my boy Jansen as he he'll be riding on the Icelandic Association float all dressed in native Icelandic attire. My Aunt made these outfits years ago and I've worn them on many occasions in years past including the parade so I was glad that Jansen could get a turn. My Aunt had initially asked if I could do it but with the race timing it wouldn't work so good this year. But I think it will be better with Jansen doing it anyway and the rest of us will enjoy sitting back, relaxing and enjoying the parade and other festivities.

Ave pace 9:25.

RHR 48

From JeffC on Wed, Jul 23, 2008 at 10:59:46

I'm jealous, have fun at Lagoon! Good luck at the race tomorrow you will do great!

From Clay on Wed, Jul 23, 2008 at 12:49:15

Good luck tomorrow Tom, I hope you and Kim kick some Spaniard Tail!!! I wish I could run it with ya, oh well maybe next year...

Have fun at Lagoon!

From Jeff (LAD) on Wed, Jul 23, 2008 at 14:41:13

Good luck being speedy in the Speedy Spaniard tomorrow. I look forward to reading the race report.

From JimF on Wed, Jul 23, 2008 at 14:52:17

Good luck in the race tomorrow! Enjoy the other activities as well.

From Lybi on Wed, Jul 23, 2008 at 23:17:39

Good luck, Tom!

Do you have Icelandic roots? Cool about the float.

You guys are always up to some kind of mischief, I mean, you guys are always having so much fun.

From Shauna on Wed, Jul 23, 2008 at 23:45:41

Tom, I hope you wore sunscreen today! (I'm assuming Lagoon is a waterpark, but I could be way off). GOOD LUCK

From Shauna on Wed, Jul 23, 2008 at 23:48:21

Oops, I hit send too early. Good luck tomorrow! I also just realized I sounded way too much like a nag. What I meant was: I hope you didn't get sunburned today! Running with a sunburn is never pleasant...

From Lybi on Thu, Jul 24, 2008 at 00:31:07

Running with a sunburn builds character! Chuck the sunscreen, Tom. I'm sure there are aerobic benefits to getting sunburned--there are for just about every other unpleasant thing I can think of!

From Ian on Thu, Jul 24, 2008 at 07:09:07

Good luck Tom, I wish you an enjoyable fun race and for the rest of the day with your family.

From Tom on Thu, Jul 24, 2008 at 13:38:15

Thanks everyone for the encouragement and support.

Lybi - I am 1/8th Icelandic but I'm still trying to find those Icelandic genes since as you know I'm not tall or blonde and I bare little resemblance to a viking.

Shauna - Lagoon is the "premiere" amusement park here in Utah. It does have a water park as well but we didn't go there this year. But I was wise and wore sunscreen so no sunburn issues to put a damper on the race.

Race: Speedy Spaniard 10K (6.2 Miles) 00:38:54, Place overall: 27, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

The race went better than I expected. A PR for this race by over 4 minutes but not a 10K PR, and it did feel more like a tempo/training run at times rather than a race, but that was the plan and I stuck to it. The good news is that I was still able to run sub-39 with no taper and on a not-so-PR-ish type course. So perhaps this 3-4 month slump I've been in is finally starting to fade and the 70+ mile weeks will start to work some magic.

Kim did a super job and got a huge PR and broke the magic 50 minute threshold with a time of 49:57, good enough for 2nd in her AG. Good job KIM!!!

I think maybe only in Spanish Fork can I run a sub-39 10K in a local race and still not place in the top 3 in AG. Top 2 in AG of course were my neighborhood nemeses Carl Hanson and Darin Cable. I didn't have a prayer against those guys as I think Carl ran 35 something (4th overall) and Darin ran around 37:30. Perhaps on my very, very best, tapered day I could stay close to Darin.

The biggest downer of the race was that 3rd place in my AG was a guy from Payson I don't know who beat me by only 3 seconds!!! Dang if could have just kicked like Tyler S (who ran most of the last 1/2 of the race with me then had a massive kick at the end) I would have caught the guy! I just had no kick in me today.

This was however the first time I've ever beaten lost sheep Pat Loss or Kent Wing. But man those 2 sure run great for being in their mid-50s. Tyler S (also a recent lost sheep?) also is running great and has great speed, I think once he gets a little mileage base and endurance he will be running marathons in the 2:45-2:55 range. Sub-3 this year should be pretty doable for him I think.

I went out a little conservative and drafted of Tyler, Pat, Kent and Scott N for much of the first 1/2 the race. Thanks for the lift guys! At that point Tyler and I went ahead and just tried to hold the pace around 6:15-6:20 until the last 1/2 mile then we picked it up. I measured the race at 6.15 but others measured 6.2 so I think the length is pretty close to true.

Splits were 6:47 (all uphill comes during this mile), 6:08, 6:15, 6:21, 6:19, 6:03, :58 (.2)

It was also good to see Paul T at the finish and see that he ran a great race right at 41 minutes (he was shooting for 42), beating Hal A by just a few seconds. Was planning on doing a cooldown run with Paul but lost track of him. Ended up finding Hal doing his cooldown run so I joined him for a mile or so.

After cooldown and picking up Kim's 2nd place medal we relaxed by watching the Fiesta Days parade. Jansen was looking pretty snazzy in the Icelandic outfit, albeit a bit warm. Looking forward to another couple days off from work today and tomorrow.

From josse on Thu, Jul 24, 2008 at 14:54:43

Great job on the run today! and as alway great to see you.

From Kim on Thu, Jul 24, 2008 at 15:27:28

Thank you so much for your dang good coaching abilities! You have helped me along so much! It was great to have us both feel good about our efforts! Next time you will be AHEAD of that guy by MORE than three seconds! Lesson learned!

From Dale on Thu, Jul 24, 2008 at 15:32:43

Great race for both you and Kim!

From Brent on Thu, Jul 24, 2008 at 15:34:13

Tom, sweet race, you are certainly getting stronger with no taper, and still under 39 minutes. I would say awesome. If seems you ran very smart today letting others do the work. Also, blew your goal of breaking 40 out of the water. SF is a tough fair course.

Stay Kool, Have a good holiday, B of BS Rools out

From Shauna on Thu, Jul 24, 2008 at 15:59:44

Great job, Tom! All of that mileage is definitely paying off.

From Paul T on Thu, Jul 24, 2008 at 16:40:04

I think you lost track of me when I walked to the other side of the timing van looking for Kim's results. I found her later, but unfortunately not you.

Congratulations on a great race! Scott Nelson, who lives near me and is only two months younger than me, is always in my AG when we run the same races and always finishes way ahead of me. I've never been in sight of him after the start, and you beat him today. That's meaningful to me. You're running great!

From Clay on Thu, Jul 24, 2008 at 18:42:07

Nice job today Tom! I tried to find you guys at Parade but no luck. Keep up the good training!

From Dave S on Fri, Jul 25, 2008 at 01:00:55

Great race Tom. You've got to be running pretty well to come that close to your 10k pr without a taper or racing all out. Great time to break out of a slump [ although you were still running pretty fast times].

From Ian on Fri, Jul 25, 2008 at 02:05:44

Well done Tom, you ran a good race. With no taper you were only 15 secs off your 10k PR. Now enjoy the long weekend.

From Jeff (LAD) on Fri, Jul 25, 2008 at 09:06:37

Great run Tom. I love seeing those splits, quick, quick, quick. I remember you saying once that you didn't feel you had as much natural speed as me, but I've never touched those kind of splits in a 10k yet!

From TylerS on Fri, Jul 25, 2008 at 11:36:25

Thanks for letting me borrow your watch for the race and yelling out split's to me at mile 5.

From marion on Fri, Jul 25, 2008 at 15:37:18

Excellent race! Very cool! DArn all those old guys, wrecking you chances!!! :)

From JimF on Sat, Jul 26, 2008 at 11:31:51

Great race Tom! It seems like you are getting stronger and stronger. I think this kind of result points to some awesome performances this fall.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day off work today so we slept in a bit after staying up late to enjoy fireworks and other festivities. Ran about 3 miles with Kim then 5 more solo. Legs feeling pretty good after the race, not really much different than any other day. Kept the pace very easy and relaxed so hopefully I'll have some pep for a 20-miler tomorrow.

Ave pace 9:37.

RHR 44 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had a nice run today, although I'm pretty pooped. Still a bit tired from the 10K on Thursday I think. Drove over to Utah Lake and met Paul at 5am at the end of the Provo river trail. We then headed up the canyon, picking up Kevin, Kerry, and Scott along the way and eventually making our way up to Trefoil. We than ran down the river trail. From Vivian to the base of the canyon I decided to push the tempo a bit and ran alone for about 6 miles, backtracking at the 10 mile point to go back and hook back up with the group. Kevin, Kerry and Scott were only wanting 10 miles so at that point Paul and I said bye to the others and headed down to the lake. I haven't run the river trail for a while so it was a nice change of pace with some good downhill training for SGM. We passed FastRunningMommy Sarah, looked like she was running great even while packing a little extra "bundle" :-) It's always nice to run with Paul and the other guys from the WBR team. Everyone seems to be running very well.

Ave pace 8:05.

RHR 49 

From JeffC on Sat, Jul 26, 2008 at 14:02:14

Nice long run with the tempo and hill training to boot. I've noticed that running with someone always seems to make running a little more tolerable.

From JimF on Sat, Jul 26, 2008 at 16:34:19

You have really been knocking down these long runs the last few weeks. Your endurance should be great for SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Warmed up for about 3 miles then did a 5 mile tempo run. Legs feel pretty good considering I ran a fairly hard race last Thursday and a 21+ mile run on Saturday. However mentally and on the nervous system side of things I felt drained. Also not good sleep at all last night with all the storm and wind commotion. I saw quite a few large tree branches and even a few small trees blown down and blocking the roads so I guess the winds got pretty nasty.

So anyway I decided to give myself a good size pace range so I wouldn't quit early. Decided to run anywhere in the 10K to 1/2 marathon range which I figured to be around 6:00-6:40. I ran the middle section of the Spanish Fork 1/2 marathon course which is quite hilly so I was unable to stay under 6:40 going up Zephyr and toward Harry's Hill, but at least I finished the run and was able to keep the overall pace below 6:30. So all-in-all I think it was an OK workout on a groggy Monday morning. Saw Pat Loss and Kent Wing as I was headed home and talked to them for a bit.

Splits were 6:13, 6:42, 6:52, 6:11, 6:22. Ave pace: 6:28.


PM: Ran 3.1 miles with Nate.

Ave pace: 8:03.

RHR 47

From Kim on Mon, Jul 28, 2008 at 10:50:28

Good job Tom on a tough night's sleep! Thanks for everything! Thanks for saying the storm and wind commotion and not the Kim commotion! Love you!

From JeffC on Mon, Jul 28, 2008 at 11:22:00

Great workout Tom. Tempo runs are never easy, especially on a groggy Monday morning.

From Wildbull on Mon, Jul 28, 2008 at 13:53:16

thanks for your comment Tom. I am Always looking to get better. Great work out. Good luck at the provo River half. I am running Hobble this year. What time are you going for at Provo?

From Tom on Mon, Jul 28, 2008 at 13:57:20

Bill I'm not sure what to go for at Provo River since they've changed the course and I'm not sure if it's slower or faster than it used to be. With the old course I was planning on shooting for something under 1:24.

What are you thinking for SGM this year? Sub 2:50 perhaps? I was hoping around 2:50 might be in the cards for me but then I kind of got in a slump after Run4Kids so I'm not so sure. I'll see these 1/2 marathons go between now and then.

From Curtis on Mon, Jul 28, 2008 at 22:01:06

Great workout today Tom, I realy envy your ability to recover quickley and to maintain a good fast pace. Keep up the good work.

From Ian on Tue, Jul 29, 2008 at 07:02:34

Nice Monday morning workout Tom, despite the lack of sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran with Kim around the river bottoms. After couple of miles warmup I paced her on a 5 mile tempo run. She did great, averaging around 8:15 per mile and finishing strong as usual. My legs are a bit weary from my tempo run yesterday but not too bad.

Late AM: Just over 10 minutes on the bike then core workout.

RHR 48

From Kerry on Tue, Jul 29, 2008 at 10:51:59

Glad to hear you're planning on getting some exercise later today :) There are apparently some associated health benefits, but don't ask me what they are...I can't remember where I read that.

From Kim on Tue, Jul 29, 2008 at 13:28:55

I'm with Kerry on this one Tom. You need to make sure to get a little exercising in now and then! Thanks for helping me get a bit in too!

From terry on Tue, Jul 29, 2008 at 17:15:10

I just looked at your last weeks running. Nice job on the 10K. That is a great time without a taper. I haven't read of any injury complaints the last few days. I hope it is because you are feeling good and not that your getting tired of listing problems.

From Tom on Tue, Jul 29, 2008 at 18:07:26

Terry - The injuries have been better lately, although I still have plenty of aches and pains sometimes. But I notice they seem to do better the less I think about and complain about them. So I've been trying to be a bit more positive lately and who knows - maybe the aches and pains will magically disappear. As crazy as it sounds, I've actually had pains mysteriously go away after I've ignored them and stopped fretting over them.

During the race last week was the best I've felt for a long time on a hard run. No aches and pains at all while I was running. Of course after the race and later in the day however was another story.

From JohnA on Tue, Jul 29, 2008 at 22:07:50

It that a resting heart rate of 48? That is good. You must have a big heart!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Had a hard time getting to sleep last night, not sure why. Wasn't so excited to get up at 4:25. Kim and I ran the Payson canyon downhill run. We were going to run this one Thursday but then we found out a group was running today so we volunteered our van as the transport vehicle and Neldon drove our van back down to Pateetneet (his knees are bad so he does and up/down run instead of all down). Pretty good size group, I think we packed 10 or 11 runners in the van. After a slow warmup mile I sped up a bit and did the rest solo as nobody else wanted to push the pace much. I had a stopwatch but no garmin so I just ran what felt comfortable and resisted the urge to speed up since this is the first time doing the all downhill run. I think most miles were in the 6:30-6:45 range. As the miles felt easy I'm counting most of them as easy despite the faster pace. There may have been a couple in there that felt like marathon pace. I'm feeling really good right now but I'll wait for tomorrow before getting very excited. If all goes well next time I'll remember the garmin and try running more 6-6:30 pace miles since this is the range I'll need to run most the downhill miles at SGM.

This run is pretty steep in spots and a bit risky as far as potential for injury, but if you can survive running if a few times before SGM it makes a big difference as far as being able to push the downhills good all the way to end without completely trashing your legs. The next day you are also the envy of the post-race runners at the hotel as you prance down the stairs while most other runners do the infamous SG-shuffle step.

Total time 1:15:00. Ave pace 6:45.

PM: Ran 3 miles real easy pace at work. Can feel tightness in the ankle/calf/shin area from the downhill but so far not too bad.  Ave pace 8:47.

RHR 47

From marion on Wed, Jul 30, 2008 at 10:54:15

Excellent run! Glad to see the Payson Canyon Fox club live on!!! No wild life.. or is Kim the animal observer of the family? ;D Great run- Payson canyon is SO beautiful!!!

From Tom on Wed, Jul 30, 2008 at 11:05:06

Marion, Kim is a bit more observant than I am. Do cows count as wildlife? I think I pretty much saw about 10 cows and that's about it. I may have caught a glimpse of 1 deer (and of course 1 fox who is also a 'dear').

From JeffC on Wed, Jul 30, 2008 at 11:13:21

I don't know if any amount of training will help me to "prance" up and down the stairs after SGM.:) Nice work on the downhill run, should pay off come marathon day.

From Tom on Wed, Jul 30, 2008 at 11:20:03

OK "prance" might not quite be the right word. I should have probably said "go down the stairs and still maintain some semblance of normal/natural movement and without an agonized, pained expression on the face with each step".

From jtshad on Wed, Jul 30, 2008 at 11:24:39

Nice run! Practicing downhill running on a slope approximating SGM second half is a very key element to success. I agree that this type of training will bode well for you.

From JeffC on Wed, Jul 30, 2008 at 11:37:34

OK "prance" might not quite be the right word. I should have probably said "go down the stairs and still maintain some semblance of normal/natural movement and without an agonized, pained expression on the face with each step".

LOL, that's more like it! But I'll still be doing the SGM shuffle.

From Kim on Wed, Jul 30, 2008 at 11:51:54

Hey Wild Man! You took off from the rest of us like we were not even moving! We saw the back of your shirt until the first bend and then....whooosh...not until the end! You are doing so good!

Even though you are helping me with this marathon training, I have a feeling I won't be prancing down any stairs much through all of October! Maybe in November I'll be able to prance again!

Great job today as always!

From Dale on Wed, Jul 30, 2008 at 13:15:20

Good sign that 6:45 and faster felt easy on the downhills. Higher injury risk, yes, but higher still if you don't practice them, right? Sounds like you're coming out of your slump....perhaps changing up your training a bit helped. Keep it up!

From Terry on Wed, Jul 30, 2008 at 14:38:06

Dang, I was just getting over being nervous about you catching me on a half marathon or shorter run but now you go talking about easy 6:45 runs.

Keep up the good work!

From Tom on Wed, Jul 30, 2008 at 14:43:28

Terry don't worry too much. Remember this run was down Payson canyon which probably averages about 3-5% grade.

From JOhnA on Wed, Jul 30, 2008 at 18:45:11

Excellent run man!!

Hope the legs feel good tomorrow.

From Ian on Thu, Jul 31, 2008 at 07:25:19

Good targeted workout Tom. I think you can kiss goodbye to your 'slump' now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 5.1 easy miles with Kim around the river bottoms. Slept better last night but it was still hard to get up this morning for the run. My legs are a bit stiff from the downhill run yesterday, mostly in the front leg muscles (quads, shins, ankles) as expected. But I certainly feel better than other years after the first run all the way down, I'm sure the high miles and doing fast workouts with running flats has helped prep the legs for downhill. Also Kim was kind enough to work my legs over a bit last night so I'm sure that helped as well. Thanks Kim! As usual she isn't hardly even sore at all, Coach Tom seems to really have to work her over good to get any kind of soreness or tiredness out of her. Maybe we'll just have to do Loafer one more time or something :)

Ave pace 9:59

Late AM: Ran Lakeview 5.1 mile out&back route. Decided to go earlier than usual to beat the worst of the heat. Right calf is feeling pretty tight today.

Ave pace 8:46

Looks like I ended up with just over 311 miles for July. This is my all-time mileage record. I suppose August will be 300+ as well. Hope my body will stay happy through this peak marathon training period.

From JeffC on Thu, Jul 31, 2008 at 11:21:48

Man you are so good about keeping the pace slow on recovery days. I always end up going faster than I should and then feel like I pay for it in the form of injuries or fatigue. My goal tomorrow is to keep my pace around 9:00/mile, I swear....

From Tom on Thu, Jul 31, 2008 at 13:08:36

Jeff it used to be really hard for me to go slower than 9:00/mile but I've kind of gotten used to it the last few months. It's kind of weird, now when I run with Kim or other runners going a slower pace my brain seems to automatically switch to another mindset regarding pace. There are times I would swear I am running 8:00/mi pace but then I check and I'm doing closer to 10. Then I'll come into work and run what feels like the same effort with the guys at work and I look and we're running 7:50 pace.

Now on recovery days I don't give a hoot what the pace is, even if it's slower than 10 min pace. I've finally learned to worry more about going too fast than too slow. But I think if you go with this mindset then you need to be equally vigilant in keeping the planned hard workouts HARD.

Anyway for me it seems the hard-days-hard, easy-days-REALLY-easy formula works best. I think for Masters runners this is even more critical.

Now my problem is that Kim is getting so dang fast that it's sometimes hard to keep her from running faster than what I am wanting for recovery :)

From JeffC on Thu, Jul 31, 2008 at 13:54:45

Thanks for the info Tom.

Don't you work at Novell? How do you squeeze in a run at lunch? Do they have showers for employees? Sounds like a great place to work if you're a runer.

From Tom on Thu, Jul 31, 2008 at 14:03:53

Yes Jeff I work at Novell. We are lucky to have a fitness center (weights, treadmills, bikes, rowing machines, etc..) and nice shower facilities. However with all the cost-cutting going on seemingly all the time I wouldn't be surprised to see the fitness center get closed down here pretty soon. Heck for that matter our entire department could get "closed down" and I could have all kinds of time on my hand for training :)

I'm lucky to have a boss who doesn't care what time of day I work or even where the work gets done (home or office) as long as the work gets done within the schedule requirements. This last year I've also been lucky(?) that our department hasn't been terribly busy compared to the norm. However that could change here shortly in which case I may have to tweak my training schedule.

Just hope and pray I won't have to make any trips to India again like last year....

From JeffC on Thu, Jul 31, 2008 at 14:41:51

INDIA!!! Holy Crap! Do you train all the techs that I can't understand on the phone? I interviewed at Novell a couple years ago (guy in accounting named Lambert) but decided to stay in lovely Las Vegas. Something to be said for working at the gas company, stability, stability, stability, knock on wood!

Sounds like you have a pretty dang good gig at work, enjoy it while you got it.

From jtshad on Thu, Jul 31, 2008 at 16:32:48

Nice mileage this month...that is smoking. Your training will pay off, August will be awesome and you will go into SGM ready to conquer it!

From Clay on Thu, Jul 31, 2008 at 17:18:14

Great job today Tom, you are diffenatly a model to follow as far as recovery runs go. I think that is where I have problems because I am to stubborn to go slow on those days, but I'm learning:-) (The Hard Way)

From JimF on Thu, Jul 31, 2008 at 20:04:17

Awesome job on the mileage this month. I'm sure that your consistency will pay off big time in the marathon.

From Ian on Fri, Aug 01, 2008 at 08:37:32

Well done on the mileage record for July. One of the good things I've picked up from your blog is to keep the recovery days slow. I put the brakes on now when I'm creeping out of my rec pace range.

From Dale on Fri, Aug 01, 2008 at 10:20:45

Nice work getting in a mileage record and staying healthy. It's tough to walk that fine line but you're doing it very well. It'll definitely pay off in the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran 3 miles solo then met up with Kim for about 5 more. Felt like I slept pretty good last night but Kim says I was fidgety. My ankles were both pretty tight and sore starting out this morning but they loosened up and felt pretty good after about a mile and a half. Hopefully I took it easy enough today and yesterday so tomorrow I'll be up for the 20-miler with a progression run in the middle. If I'm still feeling it from the Thursday downhill I'll bag the progression run idea and play it safe. 

Ave pace 9:43

RHR 48 

From Kim on Fri, Aug 01, 2008 at 11:20:36

Hey Fidget Boy! I'm glad ONE of us got a good night's sleep! ha ha! Just kidding! You didn't bug me too bad. Besides, I guess I should get a turn at watching the weird sleeper once in a while! :)

See you at lunch!

From Brent on Fri, Aug 01, 2008 at 20:23:26

Tom, smart to bag the down hill running for a while. Early morning runs, they sure get in your system.

Stay Kool, B of BS Rools out

From Jeff (LAD) on Sat, Aug 02, 2008 at 02:56:33

You've really been slugging away the miles lately Tom. Keep it up. I'm back up over 50 now so in another couple months I'll be back to chasing you on the mileage board. Watch out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim and I met up with the SF group at 5am. It seemed awfully warm already so I was worried the heat might spoil the run but once we got down into the river bottoms it felt cooler and the canyon breeze actually felt quite refreshing much of the time.

Ave pace 7:47 

Started out with the big group then at the base of heartbreak Tyler, Dan, Hal and I took a left turn to head up around the golf course. Hal was still hurting from the Payson downhill Wednesday run so after 3 miles Hal and Dan held back and from then on it was just Tyler and me. I was a little nervous about pushing the pace since I was also feeling a little bit of tightness/soreness in the ankles and calves from the Payson run but after a few miles I was feeling pretty good and was able to keep with Tyler. I don't think Tyler ever got tired much the whole run so I'm wondering if perhaps he could run a 2:40-2:45 type marathon at SGM.

After we climbed up Harry's around mile 9 we started speeding up each mile for the next 8 miles, finishing up with a mile at the fast end of the 1/2 marathon pace range. I was tired by the end but thought it felt easier than 2 weeks ago when I ran a similar workout alone. I think having a running partner to help push the last few miles helped quite a bit.

Splits for the progression miles as follows. Some of these don't look very progressive just because there is some downhill early. Effort-wise they got a little harder each mile.

mile 10 -  7:13 (downhill)

mile 11 - 6:55 (downhill)

mile 12 - 7:35 (stop for drink and gu at beginning of this mile)

mile 13 - 7:05

mile 14  - 7:08

mile 15 - 7:01 (stop for drink and gu at end of this mile)

mile 16 - 6:40

mile 17 - 6:20

Finished up with some easy miles back to my house. Started noticing the heat the last couple of miles. I feel good about the run and this week in general. Looking forward to a reduced mileage week next week finishing with Provo River 1/2 marathon next Saturday.

From Kim on Sat, Aug 02, 2008 at 10:52:30

I'm glad you had a great run! Now, just to keep you loose and limber...you could go clean out the gutters!? :) (only if you want to of course!)

From JeffC on Sat, Aug 02, 2008 at 12:00:13

You know, she's right Tom, staying active will help with the recovery:).

Nice run today by the way, very nice pacing in the middle miles.

From JohnA on Sat, Aug 02, 2008 at 12:56:00

Great Run today. Way to nail the end. Good to see Tyler is running well. He is an old wrestler--they are pretty tough--those that are not too lazy.

From JimF on Sat, Aug 02, 2008 at 13:31:59

Another good long run and a good job on the progression!

From Mike Warren on Sat, Aug 02, 2008 at 14:52:06

Great run Tom! Very nice week of running. You feeling good about STGM?

From Tom on Sat, Aug 02, 2008 at 15:08:28

Thanks for the comments guys. Always nice to get another 20-miler in the bank. And for the record I DID clean out the gutters. Do I get some cross-train miles for that?

Mike - I'm feeling better about STGM than I was a few weeks ago. I got in a bit of a slump for a while and had a lot of lousy runs and races. But the last while I feel like I'm starting to get back in the groove so perhaps I can give sub-2:50 a shot. Upcoming 1/2 marathons will give me a better idea where I'm really at. Hey it's good to see you able to get out again. I hope it works out for you to run the race as well.

From Dave S on Sat, Aug 02, 2008 at 15:12:36

Great run Tom. Great pace for 20. It looks like you should be peaking at the right time for SGM

From Terry on Sat, Aug 02, 2008 at 16:35:06

Tom, way back in 2000 when I ran a 2:47 SGM I ran the Provo half in 1:19 that same year. The Provo half didn't have the hill in it back then.

From TylerS on Sun, Aug 03, 2008 at 00:19:20

Tom you are being way to nice! I logged about 20 miles less than you this week. Today was the best 20 miler that I have had in my short running career. I can't wait to run a lot more of them between now and St. Goerge. Thanks for the great run.

JohnA-thanks for the wrestling comment.

From Paul T on Sun, Aug 03, 2008 at 20:39:14

Good to see you firing on all cylinders again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Had a nice run with Kim this morning which was good because I didn't sleep so great last night. Between napping too long yesterday and it being a bit warmer than usual last night due to our AC not working so good, the sleep was a little rough. So I was glad with our schedule this week it was Kim's turn for a Monday tempo run rather than me. However Kim is getting so fast lately it gives me a pretty decent workout to start out the week. After warmup we ran a 5.5 mile tempo run with goal being to stay around Kim's 1/2 marathon pace (8:30 ?). But as usual Kim kept speeding up every mile ending up under 8-min pace and averaging 8:12. Good job Kim!

As this is a reduced mileage week for me, I'll be doing a shorter than usual tempo run tomorrow. 3.5 miles at 10K pace (6:00-6:20). Looking at 55-60 miles for the week. I'll be front-loading the miles this week so I can do a mini-taper prior to the Provo River 1/2 marathon on Saturday. With the new course this year I'm not sure what is a reasonable time to shoot for. I'd like to be under 1:24 if possible and get a PR but we'll just have to see what happens and what the heavens have in store for that day. I'll be happy if I feel like I've run smart and given a good effort.

Late AM: 10 minutes on bike and core workout.

RHR 48

From Kerry on Mon, Aug 04, 2008 at 11:24:27

That's pretty good when a reduced mileage week is 55 to 60. It sounds like Kim is doing awesome! Looking forward to seeing you and the gang on Saturday.

From Kim on Mon, Aug 04, 2008 at 12:11:46

Thanks for a good workout again this morning you cute hubby/coach! I love how you have helped me improve with my running, (and a heck of a lot of other things too)! I can't wait to watch you on Saturday! It will be fun to be at the finish line for you for a change! You should do great!

From Mike Warren on Mon, Aug 04, 2008 at 13:29:58

Great start to the week. Sub 1:24, only in my dreams, but sounds very reasonable for you. Glad your run went so well.

From Clay on Mon, Aug 04, 2008 at 16:51:54

Tom what course changes have they made on the riverwoods half.

From Tom on Mon, Aug 04, 2008 at 17:02:21

Clay I haven't yet seen an official map of the course for this year so I'm not exactly sure. I do know for the first 3 miles they are starting up near the dam and running down the highway (they will block off 1 lane) rather than starting below Trefoil and running down South Fork. I've heard once you get to Vivian the course will be the same as other years but then I also heard Curt was still tinkering so I suppose that could change as well. I wouldn't complain if they got rid of the little uphill blip by Bridal Veil.

I'm hoping Bill Cobler or someone else in-the-know will respond to my query I made a few days ago on the forum and we can come up with a map and get it entered in using the course tool so we have some idea what a reasonable race pace would be.

From brent on Mon, Aug 04, 2008 at 21:59:05

Tom, if they take out the big hill, likley worth a minute or two off your time. It is such a great course, hopefully, Curt will have the mileage correct.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Did a warmup run with Kim just over 3 miles before attempting my planned 3.5 mile tempo run at 10K pace (6:00-6:20). After the warmup Kim went on her way and I did some strides to try and wake my legs up and coax them to do some faster running. As usual the legs were rebelling a bit and wanted to do a few more miles warmup first, but I didn't have time for an 8 mile warmup so after a bit of mild stretching it was off to the races.

Since I have so much trouble doing fast workouts in the early morning I tried to make things easier by running on a slightly downhill route with a tailwind on the 1st mile. This was a good-news/bad-news run. The good news: I averaged 6:08. The bad news: I got the familiar nausea, upset stomach, need-to-find-a-bush-quick feeling hitting me during mile 3 so I had to cut the run short and only do 3 miles instead of the planned 3.5 :( I've taken Tums a few times before harder runs and it seems to help with the stomach issues but today I forgot to do that. But I do feel better after reading Terry's blog and seeing that I averaged a quicker pace on my 3 miles that he did on his run :) However I imagine Terry wasn't running with a tailwind and slight downhill.

Splits were 6:06, 6:10, 6:10.

Someday I'll wise up and learn to run the 1st mile of a tempo a little easy instead of always making it the fastest mile of them all. However I did have most of the tailwind on this mile so the effort was probably pretty even for all 3.

PM (late AM start actually): Ran the Lakeview out-and-back 5.1 mile route solo. Ran "naked" today - i.e no garmin or watch of any kind - so I don't know or care about the pace. It was muggy but also cloudy so the temps didn't feel too bad.

From JeffC on Tue, Aug 05, 2008 at 11:17:19

Sorry to hear about the upset stomach. Still a very good tempo run with some very speedy miles.

From TylerS on Tue, Aug 05, 2008 at 11:40:21

Tom I wish that I would have known that you were doing a tempo run this morning. I had to start early so that Kellie could run as well. My stomach also seems to get really upset on my fast temp-speed work outs. Today I tried slowing my breathing slighlty while trying to breathe from down deep and it seemed to help?? I will continue to experiment with the stomach thing over the next couple of weeks? When I hit mile 4 my breathing was normal and my legs felt great. Great run by the way, get all of that junk pushed out of your legs so that you can FLY on Saturday. Good Job

From TylerS on Tue, Aug 05, 2008 at 12:02:31

Thanks for the comment Tom! I would love to run with the group next wednesday. Wednesdays are my non meeting mornings!@!@ So count me in for next Wednesday and for next Saturday as well. I think that I am going to drive Kellie over to the race and drop her off at the bus and then go run around Provo, maybe run up the trail and see if I can find her. I will look for you as well.

From JimF on Tue, Aug 05, 2008 at 13:20:19

Sorry about the stomach problems but even with the problems it looks like you still turned this into a good run.

From Cal on Tue, Aug 05, 2008 at 14:20:16

Nice splits on your tempo miles Tom. Last year at about this date you were doing 6:52's on the treadmill.

From Terry on Tue, Aug 05, 2008 at 14:40:13

Dang Tom, you even beat my tempo run times with a stomach telling you to slow down.

From Dale on Tue, Aug 05, 2008 at 20:44:40

Tom: Something to consider...I used to have similar stomach issues when I started getting into heavy (for me) mileage and speedwork that I finally discovered was a newfound lactose intolerance....switched to soy milk and all the problems went away. I'd never had issues before....it only manifested with speedwork during heavy mileage weeks.

Way to make the best of a not-so-great situation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: I had planned on being the designated driver and haul everyone up Payson Canyon so they could do the 11 mile downhill run while I drove back down to Pateetneet to run an easy 8 miler on flat roads. I didn't want to run the downhill since I'll be doing a downhill 1/2 marathon on Saturday. However our plans changed as we met a policeman on the way up who informed us the canyon was closed due to the fire situation. So Kim and I joined the others in an impromptu "surprise" run that took us up hills into Elkridge and then back down. Ended up being a pretty good run but it took a while to mentally adjust to doing something other than what we were expecting. Legs were a little dead from the tempo run yesterday but feeling pretty good now. Not sure on average pace, probably around 9 min/mi.

PM: Ran 3 miles nice and relaxed at work with Paul. Ran without the garmin again but I think Paul said we ended up around 8:45 pace.. Now we go into mini-taper mode: 7-8 easy miles tomorrow with some fast striders thrown in, 2 miles on Friday. Hopefully the legs will feel good and rested on Saturday for the race.

RHR 49

From Brent on Wed, Aug 06, 2008 at 15:53:23

Tom, have a great race saturday. It will be interesting to see if you can get into a fast smooth mode for the downhill. I love that race, except for the course changes each year and a few other things. Thanks for your comments. (I will use the commando points, much needed)

Stay Kool, B of BS Rools out

From JimF on Wed, Aug 06, 2008 at 20:39:19

Good luck on the race Saturday. The last few weeks you have done some strong training so that should pay off this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 6 mile river bottoms loop with Kim. Kay also joined us for some of the miles. Legs feeling like lead today, I'll have to try sitting in the ice bath tonight and see if that helps. Did a few strides toward the end of the run that helped loosen things up a little. With the Bridal Veil fire situation I'm not sure what to expect as far as Saturday 1/2 marathon course.

Ave pace around 9:30 if I remember correctly.

Late AM: 11 minutes on bike and wimpy version of the core workout.

On a side note....we had a great time last night entertaining some guests and friends from Japan that have recently had our son who is serving there over to their home for dinner.  What kind and gracious people! They invited our family to stay with them if we make it to Japan. Hope we can take them up on the offer.

RHR 49

From marion on Thu, Aug 07, 2008 at 10:34:26

Fire really puts a damper on all of our running plans! ;D

From tarzan on Thu, Aug 07, 2008 at 10:53:41

Oh yeah - I forgot they have a fire up there. I guess I should start somewhat of a taper for the race on Saturday.

From TylerS on Thu, Aug 07, 2008 at 12:19:09

You better get that lead out of those legs! How ever it could work to your advantage on the down hills just lean forward a little more and you will fly down the course. I think that it has to do a lot with the weather and the long miles that come with Aug marathon training. By the way pu talar mjog godur inslensku! Pu ert tilbuin ad fara til islands og hlaupa marapon naesta ar.. (Translation - You speak very good Icelandic, you are ready to go Iceland next year and run the marathon)

From JimF on Fri, Aug 08, 2008 at 09:07:15

Ice baths. Boy are those fun! Did one last week after my long run and it sure helped.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Just a couple of easy miles with Kim to shake the cobwebs out of the legs and take an ache-and-pain inventory. Kim was doing her long run today and had already gone 8 or 9 with Kay but still seemed to have plenty of zip. She was still running by the time I got breakfast and shower out of the way and left for work so who knows she may have "accidentally" gone 10 extra miles and got a 20-miler in. She may still be running as I type for all I know. Hope I can borrow some of her energy for tomorrow.

My legs were feeling quite a bit better than yesterday but not quite like I would like them to feel for a 1/2 marathon. But by tomorrow with another day of mostly rest today perhaps they'll be full of zip. Regardless I'm excited for the race!

Good luck to everyone racing tomorrow! 

RHR 48

From JeffC on Fri, Aug 08, 2008 at 11:03:36

Good luck on the race tomorrow Tom, are you shooting for a PR?

From Tom on Fri, Aug 08, 2008 at 11:10:32

Thanks Jeff. I think with the last-minute course changes a PR should certainly be possible. On the other hand I haven't tapered much and haven't been feeling all that peppy this week so it's hard to say what will happen. I think I'll just go out a tad conservative, try and hit the early downhill miles at 6-6:15 pace and see how it feels. If I'm still feeling chipper at the 1/2 way point or so then I'll try pushing a bit and see if I can hold it to the end.

From RivertonPaul on Fri, Aug 08, 2008 at 11:25:53

Good luck tomorrow. You should do great! Also, thanks for the encouragement you've given me on my blog.

From Ian on Fri, Aug 08, 2008 at 12:31:40

Good luck for your race tomorrow Tom, you'll have your zip by then no worries.

From TylerS on Fri, Aug 08, 2008 at 16:15:33

Thanks for the words of wisdom Tom. I would like to think that I could get down that low. I am worried about my base miles. I struggle to hit 60 a week, not because my body won't allow it, my schedule on the other hand stinks. So hopefully what I have been getting out of my low milage will help on race day. Good luck tomorrow, you will do a fine job.

From JimF on Fri, Aug 08, 2008 at 20:14:25

Good luck tomorrow! I'm sure you will do great.

Race: Provo River 1/2 Marathon (13.1 Miles) 01:26:58, Place overall: 40, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Not the greatest day for me today, but I guess they can't all be great. Was hoping to run in the low 1:20's but it just wasn't that kind of day. We'll just call this one a nice little 1/2 marathon and marathon pace tempo run.

Terry (oldbean) was kind enough to try and pace me for most of the race, but for whatever reason -- perhaps going out a little fast? -- I just didn't have it today and felt pretty much spent at the halfway point and just had to struggle through the last 6 miles. I kept trying to cut Terry loose because I knew I was slowing him down after mile 7 but he was kind enough to try and motivate me (mostly unsuccessfully) through about 9 1/2 miles.

It was nice to have Kim there as a spectator and give me some encouragement the last couple of miles when I was half dead. Thanks babe! It did help even though I may not have shown it at the time.

Also my garmin was kind of whacked out from the beginning and had trouble throughout, measuring the race at 13.5 miles, but most folks I talked to measured it around 13.25. So the course was a bit long so I suppose my true 1/2 marathon time is maybe 30 seconds to 1 minute better. For whatever reason the official results have everyone times adjusted down about 45 seconds faster, so they have me at 1:26:10 or somewhere around there.

Fast field today, even if I would have run in my goal range I don't think I would have been able to crack the top 3 AD what with guys like Ron Greenwood, Carl Hanson and a few other recently turned 40 speedsters running today.

Also I can't believe I let the same guy from Payson who beat me by 3 seconds at Speedy Spaniard, beat me by 4 seconds today!!! When he passed me just before mile 13 I tried to kick it for a while but I was just dead and I couldn't hold the pace as he sped up as well. I'm hoping he runs SF 1/2 marathon as I now make a vow to NOT let him beat me anymore!!!

Here are the splits but some of them are whacked out because mr. garmin wasn't behaving. Most the mess up I think was on miles 1, 8 and 10 so I've tried to make a guess (in parens) as to what the real pace was.

5:33 (5:45 ?), 6:01, 6:18, 6:05, 6:34, 6:47, 6:09, 6:22 (6:30?), 6:40, 6:26 (6:40?), 6:40, 6:50, 7:08 (ugh - I hate seeing a 7), 3:20 (2:30 ?).

Interestingly enough, even though I felt like I had a pretty bad race, I noticed when comparing my time to the times of all the guys that also ran Speedy Spaniard 10K a couple of weeks ago that we all came in in the exact finishing order in both races. So maybe everyone had a bad race or the course was just slower than expected. But I can't figure out how Pat Loss came in behind me. I'm sure I didn't pass him and I thought he was a minute or 2 ahead of me but his time shows as a minute behind me. VPB perhaps? I felt bad during the first mile or 2 I was riding too close on Pat's heels and almost tripped him 2 or 3 times. Sorry Pat!

The FRB ruled today, I think the top 7 or 8 finishers were all bloggers. Good job everyone! I should have maybe left the blog singlet at home today, hopefully I didn't shame the blog too bad with the 40th place finish.

Time to put this one behind me and look forward to SF 1/2 marathon in 4 weeks and of course the biggie.... SGM in 8 weeks.

From JohnA on Sat, Aug 09, 2008 at 13:27:11

Those are still great splits for having a sub par race. It is nice to run 12 miles under 7 min and call it a bad race.

From dave holt on Sat, Aug 09, 2008 at 13:53:44

Tom, good meeting you at the start today. Don't get down on yourself, you'll be rolling at Spanish. I love the goal to get that guy!

From walter on Sat, Aug 09, 2008 at 13:55:39

Well another meet and greet for a new face to the match the blog. Good to know you! You are not to far off from getting some good times! Keep it up and get your groove on. see ya.

From Paul T on Sat, Aug 09, 2008 at 13:58:15

Isn't it great to be running so well that you are disappointed with a 1:26 half marathon? There are a lot of people who would be thrilled with that time, me included. And isn't it great to have so many great running friends? Life's good!

From marion on Sat, Aug 09, 2008 at 14:20:58

I'm with Paul... except with a Marion twist...a 1:26 1/2? You rock!!! Great race!

From tarzan on Sat, Aug 09, 2008 at 14:33:52

Sounds like a pretty good run to me, Tom. This course was definitely harder than the previous times I ran it and the aid stations being a little off left me 'off balance' for my plans to take gu and stuff. Glad to know I wasn't the only one who thought the course was long. I cut as many corners as I could - but their mile markers kept getting farther and farther after my mile beeps on my Garmin.

From Brent on Sat, Aug 09, 2008 at 15:04:13

Coach Tom, coach is always toughest on himself, you had a crappy day and hit about 1:26, that is a good day. I don't know about the race predictor, but, your time puts you right in the 3:00 to 3:05 range (my opinion. at St.George)I would suggest take the positive from this, your right on track to give that sub 3 hr at St.George your best shot. Tom one question, why so fast a split the first mile? Also, the Provo Half always seems to have mile marker issues and course length questions. It would be nice if they could certify the course and leave it the same. (second Paul T comments)

Stay Kool, B of BS Rools out

From JimF on Sat, Aug 09, 2008 at 15:30:19

Tom, even though you are not satisfied with the result it was a solid race and will help with the buildup to your ultimate target SGM. Great job of pulling out a good result when you are not feeling your best!

From MarcieJ on Sat, Aug 09, 2008 at 15:33:52

You have a great attitude! You will get that dude at SF! Its fun to have some targets like that, definitely a motivator. Great job today!

From Kim on Sat, Aug 09, 2008 at 15:39:54

I know this isn't how you wanted today to turn out, but you had a good attitude going into it. It's good to be able to learn from mistakes on a race that isn't your main focus. You are still my running hero and awesome coach/hubby!

From Curtis on Sat, Aug 09, 2008 at 20:17:38

Tom I would be very satisfied those times. I don't know if I will ever be able to run those kind of splits. Remember every run is a great run. I think you done awesome today. I to like the goal to get the guy. You will nail him for sure next time.

From Mike Warren on Sat, Aug 09, 2008 at 20:42:45

Tom, still a very good race. That is not a bad time at all. I do understand, for you and your expectations, not quit there. Thats why you will keep getting better. Great job!

From Jeff (LAD) on Sat, Aug 09, 2008 at 21:39:33

All in all a good time, Tom. Sub 1:27 -- I have to concur with Brent though. You went out smokin fast in your first 4 miles. I think if you would have back those miles off and evened them out around the 6:20 range you'd have been able to hold all your miles around that pace. Throw in some extra time for a few nasty hills and you're looking at sub 1:25.

From Tom on Sat, Aug 09, 2008 at 21:57:40

Thanks for the comments everyone. I probably did go out a bit too fast although the first 4 miles were pretty decent downhill.

Looking back I can see that almost all of my best races have been going out a tad conservative and usually negative splitting. Seems like there is a given pace on any given day that if I stay slower than that pace I can run seemingly forever but if I go faster than that pace, especially early in the race, then I'm dead meat. Today was certainly a dead meat day.

Brent the frustrating part is that my times from earlier in the year were predicting a 2:50 SGM but now we're back to 3 hours. It would be nice to feel like the 3 hours was attainable even on a really bad day but I don't know if that's the case anymore.

We'll have to just see how the next 8 weeks go I suppose. It does help to know I'm not the only one going through these ups/downs, seems like lots of folks in exactly the same boat right now after a strong winter/spring racing season. Also lots of folks battling major injuries and just luck to run at all. Need to keep it all in perspective. Running is just one aspect of our lives but doesn't define who we are. Good to sit back and enjoy all the other good things in life...family, friends, health, hobbies other than running, etc.

From Scott on Sat, Aug 09, 2008 at 22:17:16

Awesome race Tom. I can't imagine ever thinking that a 1:26:58 would be disappointing, but you've sure worked hard enough to feel that way. I couldn't help but chuckle about the same guy beating you by a few seconds again. I'm sure you'll get him in SF. Great job!

From Adam RW on Sat, Aug 09, 2008 at 22:21:34

Tom, It was great to get to meet you in person even if only for a few minutes. Sorry your race didn't pan out but like you said effort wise it looks like you are staying strong. Next time though you have to beat that other guy by 4 seconds! Great race.

From josse on Sat, Aug 09, 2008 at 23:12:26

I feel your pain. But this is a drop in the bucket, some drops splash and get us all wet and some sails smoothly into the water and has no splash. We all hate getting all wet don't we.

From Dale on Sun, Aug 10, 2008 at 20:12:31

Tom, I feel your pain but you really are being a tad hard on yourself. Running is a series of ups and downs, especially when we start pushing our previous limits. All in all, a pretty decent time, perhaps not the breakout race you were hoping for, but then this isn't your peak race either, right? You're just saving up to cut loose at SGM.

As for convincing yourself not to go out too fast, when you learn that trick, could you please please please teach me? Please?!!

Good race and more solid training for your target race!

From Ian on Mon, Aug 11, 2008 at 09:06:51

I hope on reflection after your initial disappointment you'll see the race for what it is, a decent solid summer race as a stepping stone to some stronger autumn times. We all go out too fast at times, once in a while it pays off if you're having a super top form day, most the time it doesn't. Here's to the next one!

From jtshad on Mon, Aug 11, 2008 at 10:47:06

Sorry to hear you are disappointed with the race, but as Ian indicated, treat it as a training run and work on the aspects of the race that will get you your SGM goal time. You are running strong, keep it up and learn from this race.

From RivertonPaul on Mon, Aug 11, 2008 at 12:43:45

Keep up the hard work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Recovery run for me today after the kinda ugly race Saturday. Yesterday my legs were pretty sore, similar to after running down Payson Canyon a couple of weeks ago. I did the ice bath thing both Saturday and last night and it helped quite a bit. Still a little stiff in the ankle/calves starting out today but after getting warmed up I felt pretty good. After a 1 1/2 mile warmup I paced Kim to a 6-mile tempo run @ 1/2 marathon pace which is around 8:30. We did an out-an-back run, basically covering miles 2-4 of the SF 1/2 marathon course. Started out nice and easy on the uphill 3 miles into the wind but were cruising along pretty nice right around 8-min mile pace by the last mile.

Ave tempo pace 8:24.

Wanted to mention a weird thing that happened either right before or during the race Saturday. I got some kind of spider bite or bee string in the middle of my arm. By the end of the Saturday it was kind of sore and itchy and turning red. Then yesterday we noticed a red line running from the bite area up my arm to my shoulder and armpit. I've always heard red lines aren't so good and are an indication of infection, blood poisoning, etc. We debated whether to go to the ER (since it was Sunday), but our great family doctor and fellow runner Roman Takasaki was kind enough to talk to me at home and call in a prescription for an antibiotic. Hopefully it won't end up being anything that causes grief or gets me sick. Dang nasty bug bites!

PM: Ran the Lakeview 5-mile out-and-back route with Paul and Bill R. Thankfully everyone was in recovery mode so we kept the pace nice and easy. We had a great run with some great chat, mostly about the Olympics including that awesome 4-man relay last moment victory by the US over France yesterday. I had missed seeing it last night but this morning I found the replay on msnbc.com and thoroughly enjoyed watching the amazing finish. Got me all pumped up for the next race.

Ave pace 8:48.

RHR 46 

From JeffC on Mon, Aug 11, 2008 at 11:04:43

Dang, that kinda stinks, I hope everything is oday and that you don't end up in the ER. Keep a close eye on that thing and don't let it get out of hand.

From TylerS on Mon, Aug 11, 2008 at 11:05:56

Tom it looked like Kim was doing awesome for a 6 mile tempo run. I think that you were breathing harder that she was????:) j/k. Sorry to hear about the bug bite, hope it goes away soon. Good job on the race Saturday, I know the way you feel. I felt the same way after Boston. Look at it this way, you are able and healthy enough to even run a half marathon, and there was a lot of people behind you that would have traded times with you if they could. Keep up with the good training and the stars will align with you on Oct 4th.

From Paul T on Mon, Aug 11, 2008 at 13:47:44

Maybe that spider bite was the kind that will result in you swinging along the St. George marathon course on spider webs shot from your wrists (although I'm not sure what you would be shooting the webs onto in some stretches). Or your super power might involve incredible foot speed or lung power, or being able to kiss Kim while hanging upside down. Well, it could happen...maybe...I saw it in a movie once...I think it was based on a true story...or maybe it was a comic book.

From Tom on Mon, Aug 11, 2008 at 13:50:53

Paul I like your typical positive spin on the issue. Those super powers sound pretty good I think I'll try that hanging upside down thingy first.

Sounds like I'll be seeing you at the gym here shortly for what I hope is a nice easy run in the sun.

From JimF on Mon, Aug 11, 2008 at 14:23:34

Nice start to the week with a solid recovery run. Hope the meds take care of the bug bite issues.

From Clay on Mon, Aug 11, 2008 at 15:12:13

I hate spiders and Bee's, like Jeff said keep on eye on that thing and don't let it get out of hand! Nice job on getting out this morning too...

From JohnA on Mon, Aug 11, 2008 at 23:52:52

That takes some kind of talent to let a bug bite you that much and you not know it.

As I recall, you are that tolerant with people--that is why you could hand the boy scouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Very early AM: Kim and I got a little wild and crazy and decided to break our nights sleep into 2 sessions by sneaking in a 3AM run in the middle of our slumber so we could check out the meteor shower during ideal viewing hours. We found out you pretty much have the world to yourself at 3 or 4am, no cars, no people, no noise other than the wind and the chorus of crickets down in the river bottoms. Reminded me a little bit of some of those mid-night legs of WBR, only better.

We ran down to the bottoms, past the row of trees, past gu corner and up powerhouse toward the golf course and back. Along the way we stopped at a few places furthest away from any street lights so we could gaze up at the sky to catch the falling stars. It is possible to also gaze at the sky while running but we found this can be hazardous to your health, especially on pot-holed roads.

Perhaps one of the crazier things we did that would not work during normal hours was along the tree-line road -- we just laid down right on the asphalt in the middle of the road so we could gaze up at the stars without having to strain our necks. Kind of felt like being a kid for a moment, then we got creeped out hearing strange rustlings and noises from the corn field so we went on our way.

We did see quite a bunch of meteors, perhaps not as many as other years when we've watched in the back yard, but this time was much more memorable with the running element, being alone with Kim, and being outside of town away from the lights in the pitch black with the crickets and shooting stars. Thanks to Kim for suggesting we do this. I think you win the prize for best-suggestion-for-a-run as my last suggestion was to run all the way to the top of Loafer.

After we got home it was only 4:30 so we jumped back into bed for a few more glorious hours of sleep.

Ave pace: DON'T CARE!


Late AM: 11 minutes on the stationary bike and 10 minutes on the eliptical worth 2 miles of crosstrain miles. I think I'll use the eliptical more for crosstraining as I noticed I can get my HR up to 140 without much trouble but with the bike I struggle to get over 120. Also did core workout. Legs are feeling pretty good today I think I'm pretty much recovered from the race. Of course the lingering abdominal, groin, and high-hamstring-butt-itis are always lurking in the corner, but all-in-all I'm feeling good and looking forward to a tempo run down Payson canyon tomorrow.

RHR 49

From Kim on Tue, Aug 12, 2008 at 10:55:28

Thanks Tom....this run WAS all about having a good time! (BTW, clever new name!) Have a great day! :)

From JeffC on Tue, Aug 12, 2008 at 11:11:00

Sounds like you two had a ball. Thanks for sharing your grand experience.

From Shauna on Tue, Aug 12, 2008 at 15:27:40

What a great idea! I didn't even know there was a meteor shower. And congrats on your race from the other day, by the way! I've been behind in my commenting...

From Ian on Wed, Aug 13, 2008 at 03:45:43

It was a great thing to do you two, everyone needs moments like this in life. A good few years ago I walked across Corsica on the GR20. I kipped in my bivy bag near the top of a mountain and woke up in the middle of the night to witness a beautiful display of shooting stars that lasted for hours. Such things you never forget.

From Paul T on Wed, Aug 13, 2008 at 10:01:00

Your shooting star run sounded heavenly!

Your new blog title, "Running...it's all about having a good time!!!", is quite clever with its two possible meanings. I've sensed some unhappiness and frustration as you've seemed to be focusing on the one meaning recently. I hope this new title indicates a re-balancing to focus on the other meaning, too, which (in my opinion) is the greater goal.

From Tom on Wed, Aug 13, 2008 at 11:39:40

Thanks for the comments everyone.

Ian your walk across Corsica sounds awesome. I would love to do that sometime.

Paul you are correct in your interpretation of my new blog title. I think this run (Tuesday) and my run today down Payson Canyon show my commitment to enjoying running fully in both senses of the meaning. And even with the title change, every run is still a great run, although some are greater than others.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim and I ran down Payson Canyon this morning along with a bunch of other guys and gals. Our son Tyler was kind enough to get up early and be our van chauffeur. Tyler S and I ended up leading the pack today as we didn't see anyone after the first 1/2 mile or so. Kim ran with Beth E most of the way which worked out pretty well for her. I was surprised how close behind those 2 were when I doubled back to meet back up with Kim (that's where the extra 1.2 miles came from to end up at 12.3 for the day). They were well ahead of the rest of the pack. Kim didn't have a Garmin but Beth did so it will be interesting to see what their pace was.

After easing into the first mile running it around 7:15 we did the last 10 miles as a downhill marathon pace tempo run. I wanted to keep most the miles in the 6-6:30 range and we were pretty much successful  at doing that. My stupid flakey-as-of-late garmin kept glitching all the way down so my splits are kind of whacked. I feel good about this run. I was tired at the end but not totally spent. Although our splits were slower the last few miles I think we put more effort into them as that section is much less steep and has some rolling hills and flat.

Total time for 11.1 mile dowhill: 1:11:49. Ave pace 6:27

Splits (guessing on some of them where the garmin messed up):

7:13, 6:19, 6:05, 6:13, 6:18, 6:20, 6:28, 6:37, 6:28, 6:29, 6:38.

From Cal on Wed, Aug 13, 2008 at 11:12:35

Great splits Tom. That's a fun canyon to run down!

From JeffC on Wed, Aug 13, 2008 at 11:17:01

Great run Tom with some super fast splits in there. I think I need to go find a nice gentle downhill run to get my legs a bit more ready for the hills at SGM.

From Tom on Wed, Aug 13, 2008 at 11:27:06

Thanks guys. Jeff I think I need to find a nice gentle downhill run as well, as I'm sure Cal will recall that the first 7 miles of the Payson Canyon run is screaming downhill!! I would say steeper than ideal for "safe" SGM training, but if you can survive doing it a few times without injuring yourself SGM will feel pretty nice and gentle comparitively.

BTW I've added this course using the Course tool under the name "Payson Canyon downhill 11+ mile route". As you can see the first 7 miles of this are all in the 5-8 percent grade range, with the last 4 miles being a more sane 2-3 percent. Just for comparison the downhill miles of SGM are more in the 1-5 percent range. I think Hobble Creek 1/2 is similar to SGM.

From Mike Warren on Wed, Aug 13, 2008 at 12:00:00

Tom, good to see your running going so well. Thats the pace were use to seeing from you. Look out STGM!

From TylerS on Wed, Aug 13, 2008 at 13:16:17

Tom my splits were right on with yours. I am glad that I was able to squeeze in the van. You looked strong the whole way down, I will keep on talking to you, if youever want me to shut up just say. And believe me I am breathing, maybe I just hide it better. But I never hear you gasping for air. Let's go do some 800's and then you will hear me breathing... Great run and I like to title to your blog.

From JimF on Wed, Aug 13, 2008 at 16:08:45

Very nice run! Awesome splits for that long of a tempo run. I can't imagine running downhill like that. My legs would be fried. Great job!

From Dale on Wed, Aug 13, 2008 at 17:39:20

Wow, quite the speedy splits for that distance. Bodes well for SGM!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 6 mile river bottoms loop with Kim. I was surprised how good my legs felt after the steep downhill tempo run yesterday. Looks like maybe I'm finally at the point where I can really push the downhill and not be hammered the next day or 2 (or 3). Looking forward to Hobble Creek and perhaps some redemption for Provo River.

Ave pace 9:35.

Late AM: Ran 6 mile Lakeview loop. Pretty much uneventful except for when I almost got hit by a garbage truck. No garmin so don't know average pace. Probably around 8:30.

RHR 45

From Clay on Thu, Aug 14, 2008 at 12:26:58

Tom, when is Hobble Creek?

From Tom on Thu, Aug 14, 2008 at 12:28:16

Clay it's a week from Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran just over 4 with Kim then added on a little extra to get to 6. Legs felt very heavy today. Seems like days like today when the alarm wakes me up vs. when I wake up "naturally" before the alarm, then the morning running is much more difficult. Hopefully with today being a very easy pace run we'll feel good and ready for the long run tomorrow.

Ave pace: around 10

Late AM: 11 minutes on bike, 10 minutes on elliptical, core workout.

From JimF on Fri, Aug 15, 2008 at 13:16:55

I know the feeling of those heavy leg days. Many times after getting through one of these I feel great the next day. Hope it works out that way for your long run tomorrow.

From Tom on Fri, Aug 15, 2008 at 13:56:02

Jim I hope the run tomorrow works out as well. Like you, I've often had the dead-legged feeling one day and the next day is great. Depending on how I feel tonight I might do the ice bath thing just to help things along.

From MarcieJ on Fri, Aug 15, 2008 at 14:18:50

I so agree with the alarm clock waking you up thing. I usually wake up naturally but when the alarm goes off I am in too deep of sleep and it hurts to get up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran with Kim out to the Stake Center at 5 to meet up with the SF runners. Hung out an chatted a bit but then let Kim and the main group take off while I finished a mile warmup and waited to meet Darin at 5:15 for a 20-mile run in the 7-8 min/mi pace range. It ended up being a pretty good run and it was nice to run with Darin who is running pretty strong right now. Steve, Carl and Pat usually would have been their but Steve and Carl are out of town and Pat is injured. I kept up with Darin most of the way but had to let him go the last couple of miles. I was just not feeling it today the last few miles. I think I still have some lingering fatigue from the race last week and the tempo run down Payson Canyon on Wednesday. Hopefully by next week I'll be feeling better.

Ave pace for the 20 miles: 7:40.

From Cal on Sat, Aug 16, 2008 at 13:12:41

7:40 is a great pace for a training run. Nice work!

From JimF on Sat, Aug 16, 2008 at 13:27:07

Nice long run! Very solid pace for that distance. This caps off a very good week following your race.

From Dale on Sat, Aug 16, 2008 at 15:01:49

I'd kill to survive 20 miles at 7:40/mi right now. Great run for not feeling so great.

From Tom on Sat, Aug 16, 2008 at 15:09:08

Thanks for the comments guys. I guess I should qualify the pace by confessing that we stopped 3 times for a couple of minutes each to hydrate, take potty breaks, etc. at miles 6, 11, & 16. Other than the first stop I was eagerly looking forward to the other stops to catch my breath and rest the legs.

From TylerS on Sat, Aug 16, 2008 at 16:26:03

Great run Tom. I was not able to run this morning, Kellie ran with Janae and so I had to sit the bench today. They ran out on the course and said that there were a ton of runners. I plan on maybe a late, late run tonight with a full moon. Wish I could have been there this morning. Next saturday will be awesome. Great job.

From Mike Warren on Sat, Aug 16, 2008 at 17:30:34

Tom, nice to have another 20 miler in the bank. Great miles this week!

From Dave S on Sun, Aug 17, 2008 at 16:33:45

Thats a great pace for 20 even with the breaks.

From Clay on Sun, Aug 17, 2008 at 23:41:44

Nice run Tom you are getting into great shape, you guys are amazing!

What happened to Pat Loss, what type of injury? I hope its not serious.

Have a good week...

From Ian on Mon, Aug 18, 2008 at 05:29:13

That is a good long run Tom.

From Tom on Mon, Aug 18, 2008 at 18:00:40

Clay - Pat hurt his leg water skiing. I'm not sure the type or extent of the injury but from what he told me it looks like he may be a no-go for SGM this year so it must be pretty serious. Tough break since he was running about as good as he ever has lately. As you know it sure is tough to stay healthy over a very long period of time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day off work today with lots to do so got the whole run in this morning. Went 7 miles solo (ave pace 8:55) then joined Kim for 5. Legs not particularly sore but they still felt a bit weary and Monday-ish. 

Ave pace 9:32. 

From TylerS on Mon, Aug 18, 2008 at 11:22:56

I hate Monday Legs! I haven't had the chance to test mine yet. I have the PM run today. Stay positive this week so you can kick some butt at hobble. Great running last week.

From Terry on Mon, Aug 18, 2008 at 19:31:22

Looks like the training is going well. As usual I'm watching you to make sure you don't get to fast. All your miles are going to help when you get to SG. You should be able to get a good feel for your training with the next 1 or 2 half marathons your doing.

From Brent on Mon, Aug 18, 2008 at 21:28:45

Tom, have not kept up on the blogs the last week or so, just too darn busy at work. No bike racing for me on the road, too scary. I will likely do a couple of duathalons (may have the spelling wrong) this next year, mountain bike and run on dirt.

Hey, when I get you and Kim's picture dashing for the finish, give it a good show for the picture.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Dang, forgot to make use of the Save as Draft button and lost my first write up after some fat-fingering so now I'll do the quick version. Plan today was for 2x3.75 miles at HMP to MP with .5 mile rest in the middle. I've learned I just can't hit the kind of paces in the early AM hours that I used to hit back in the winter/early-spring when I used to run before lunch. So main goal today was just to finish the workout without quiting, allow myself a wide pace range (6:20-7:00) and get good and tired by the end. I was successful in meeting these goals so I consider the workout a success. Sure I'd love to be 15-45 seconds faster per mile but it wasn't that kind of day today. It felt hard enough so I would think I should still reap the desired benefits. Started at the 3 mile point of the SF 1/2 marathon route and followed the 1/2 marathon course. This is the hilly section of the race route so my splits are all over the place.


Splits for first 3.75 miles: 6:45 (hill in the middle), 6:29 (slightly downhill), 6:55 (uphill at the end), ??? (not sure on time, pace was 7:11, mostly all uphill).

Ave pace: 6:49

Splits for 2nd 3.75 miles: 6:23 (downhill), 6:38 (mostly flat), 7:00 (slightly uphill, got lazy on this one), 6:27 (downhill & flat).

Ave pace: 6:38

Late AM: 11 minutes on bike and core workout.

RHR 49

From TylerS on Tue, Aug 19, 2008 at 11:28:46

Great job Tom.. Save some of that energy for Hobble.

From Tom on Tue, Aug 19, 2008 at 11:36:57

Thanks Tyler. Hey now that I know Tuesdays are bad for you and Wednesdays are better, I'll try and work it so Wednesday is a hard workout so maybe you can join me sometimes and push me a bit. It's tough for me, especially in the early morning to get much motivation to push on these long tempo runs like today.

Hopefully I didn't overdo it with Hobble on Saturday. But like I mentioned to you I'll be treating Hobble more like a training run and won't be going all out, at least not the first half of the race. Hopefully the 2nd half I'll feel pretty good and be able to pass a few folks.

For next week I think Kim and I and the gang are doing Payson Canyon again. Perhaps we can push a bit harder than last time and finish the 11 miles in under 1:10:00.

From TylerS on Tue, Aug 19, 2008 at 11:42:25

I would appreciate if you could/would try and do your hard work outs on wednesday mornings. I am sitting here in Park City waiting to go into another meeting. So Tuesdays are horrible. I think that next wednesay will work for Payson. No races after Hobble, until St george so I really want to push it after this saturday. I guess I do have a 25 mile stretch on the wasatch 100, but my friend will be pretty tired come mile 75...!!! So it will most likely be a nice Nature hike filled with motivational thoughts for him

From JimF on Tue, Aug 19, 2008 at 13:45:42

Good job on the workout! Good luck on the half this weekend. These type of workouts should pay big dividends.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: After a couple mile warmup I helped pace Kim on a 4 mile tempo run to serve as a tune up for Hobble Creek. I say "helped pace" her but she really doesn't need my help much anymore, I spend most of the time just trying to keep her from getting too far out in front of me so that I can record accurate splits on the watch. Coach Tom decided not to have any particular pace goal today but to just let Kim run whatever felt good. We ended up averaging 7:55 for the 4 miles which I thought was pretty dang good considering that it was a net uphill run with all but the last mile being on the uphill side and into the wind. At least we were fortunate today the wind wasn't too bad.

Mile splits were 8:05, 8:07, 7:56, 7:28.

Ave pace for the entire 7.25 miles probably around 8:55. I'm thinking the purple haired duo of Kim and Jody will run Hobble in the 1:40 to 1:45 range but with a real good chance of running under 1:40.

PM:  Just over 4 more miles at solo at work. Ave pace 8:50.

RHR 46

From Kim on Wed, Aug 20, 2008 at 10:33:24

Hey Coach, thanks for the workout!

The purple haired duo of Jody and Kim are ready to run! I'm excited to see what happens Saturday. I think after this morning with my garmin I really want to just bag the watch and run however I feel best and see what happens.

From RivertonPaul on Wed, Aug 20, 2008 at 16:09:55

What a fantastic coach!

From Scott on Wed, Aug 20, 2008 at 18:01:50

I can't believe how well Kim is running now. You'll have to start marketing your skills as a coach.

From JohnA on Wed, Aug 20, 2008 at 20:40:53

1:40, that is great compared to what she was running not too long ago.

Great job coach

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 5.1 mile river bottoms loop with Kim. We also ran into Sarah C right after we started and she was able to join us for the rest of the run. Feeling pretty good today except I tripped on a stupid wire or something coming up Heartbreak and it was all I could do to keep from landing on my face. Even so I landed awkwardly and very ungracefully, and I just hope I haven't aggravated my left hamstring which is prone to giving me grief at the slightest provocation.

Ave pace around 9:20.

Late AM: Decided to give my legs a bit of a break and do some crosstraining instead of running. Did 22 minutes on the bike and 20 minutes on the elliptical. My legs actually felt really good afterward and I was able to have a really good stretch so I think I did the right thing.

RHR 47 

From Mike Warren on Thu, Aug 21, 2008 at 10:10:01

Tom, your really doing awesome. Darn obstacles! You never know the crazy things that can get you. Does it feel good, SGM is right around the corner and you know you have paid the price.

From JeffC on Thu, Aug 21, 2008 at 11:19:30

Tom, be careful out there man! Don't need any more last minute injuries among the bloggers. Seems like marathon devil knows were getting close and tries to screw us up. Take it easy today, don't push it.

From Clay on Thu, Aug 21, 2008 at 13:23:52

Watch out for those wires out there on the road Tom, they can be hazardous:-) I hope you don't have any set backs, you have paid the price and deserve a great SGM!!!

Keep working hard...

From Dave S on Thu, Aug 21, 2008 at 13:28:27

Tom, don't scare me like that. That near fall sounded a little too familiar. Only mine was a rock and it's been 2 1/2 weeks and I still can't run.

From Dale on Thu, Aug 21, 2008 at 18:30:04

Always a good idea to cut yourself some slack heading into a race...hard to make yourself do it though.

From Ian on Fri, Aug 22, 2008 at 06:32:09

I cringed reading about you tripping up over the wire, a horror story for runners. Good luck for your race on Sat, I am willing you to enjoy it.

From Tom on Fri, Aug 22, 2008 at 10:09:45

Thanks guys for the comments and support. Looks like I survived the wire-trip without any serious consequences. No obvious new aches/pains/injury to speak of, however my legs aren't feeling particularly "peppy" heading into the race tomorrow. With this in mind I'll stick with the plan to treat the 1st half of the race as a marathon-paced downhill training run, then depending on how I feel at the 1/2 way point I may push it the rest of the way.

Ian I make take a vow right here and now to enjoy this race no matter what!

From Terry on Fri, Aug 22, 2008 at 10:19:47

This should be a good race to see if you are disiplined enough to take it easy the 1st half and let it rip the 2nd half. You going to try to hit 6:35-6:45's the 1st half?

From Tom on Fri, Aug 22, 2008 at 10:27:45

Not that slow Terry. The first 1/2 of Hobble creek is pretty decent downhill, even more-so than the first 4 miles of Provo River.

So the plan is to run with Paul and Nate who are planning to run 6:15-6:20 for the first 5-6 miles. At this point the course flattens and becomes more like Provo River maybe but with only a couple of minor uphills. For most people Hobble is a few minutes faster than Provo River so I should be fine running 6:15's or so the first 1/2 as this is about what I'll be running at SGM for those miles that are the more downhill miles.

My hope is that at the 1/2 way point I'll be feeling good and have plenty of zip, in which case I'll try to hold the 6:20 pace the rest of the way or at least stay under 6:30.

From Tom on Fri, Aug 22, 2008 at 10:30:34

One more thing Terry (and anyone else for that matter)....if I get some wild notion 1 minute before the start of the race that I'm going to go out at 5:45 pace so I can crash and burn later, will you PLEASE slap me silly or hit me over the head with a big stick!!!!

From Kim on Fri, Aug 22, 2008 at 10:32:24


From Dustin on Fri, Aug 22, 2008 at 10:40:50

Hey Tom

Bill and I are coming up for Hobblecreek, so hopefully we'll run into you guys. I've been struggling all summer with hip problems, but I'm going to give this race a go and see how I feel from the start, hopefully I can push it the entire race and not have to ease up.

From Tom on Fri, Aug 22, 2008 at 10:43:47

Dustin I'll look for you guys and hope you both have great races. As you may have noticed I've been struggling a bit this summer as well and I'll be going out a little conservative so I may not see much of you guys during the race. Hope the hip is kind to you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran just over 3 miles solo this morning then couple more with Kim. This will be all the running for today since Hobble 1/2 is tomorrow. I seem to have survived the wire-tripping incident yesterday without any serious setbacks. Thanks to Kim for working my hamstring over a bit last night. I also sat in the ice-tub for 15 minutes. My legs still don't feel quite like I'd like them to feel the day before a race, but then again at this point in the peak phase of marathon training cycle and with no taper this week I wasn't expecting much better.

Per Ian's suggestion the #1 goal of the race tomorrow is to have FUN!. In other words I hope to have a GOOD TIME! :) Best of luck to everyone racing tomorrow!

Ave pace 9:20. 

From Cal on Fri, Aug 22, 2008 at 11:11:44

Run well tomorrow! I think you're due for a great race.

From Andy on Fri, Aug 22, 2008 at 11:32:30

Good luck tomorrow. I always tell my kids that the most important thing when playing sports is having fun and there is nothing more fun than winning. Can't wait to see how well you do.

From Huans32 on Fri, Aug 22, 2008 at 11:56:05

You got the right attitude going into it man. Good Luck tomorrow. Cant wait to read the report. That is a good fast race. You will do awesome.

From RivertonPaul on Fri, Aug 22, 2008 at 17:37:34

Great training, enjoy the run tomorrow.

From Brent on Fri, Aug 22, 2008 at 18:45:37

Tom, great attitude, in the big picture, every race should be fun. Hey, I may see you at the end if they have not turned out the lights and gone home by the time I finish.

Stay Kool, find a pacer to latch onto, B of BS Rools out

From Mike Warren on Fri, Aug 22, 2008 at 20:01:18

Tom, hope you have a great time tomorrow. Good luck!

Race: Hobble Creek 1/2 Marathon (13.1 Miles) 01:24:13, Place overall: 20, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well I stayed true to my goal of running the 1st half of the race conservative, then the plan was to push the last half if I was feeling juiced. Turns out I didn't have a lot of juice today, but for a non-tapered race, and if I look at this as just a marathon training workout and not a race, then I had a pretty decent day and had great training run for SGM. Not exactly sure on official time or placing so I'll update that later if necessary.

This is also a big PR for this race (haven't run it for 2 years however) and close to PR for 1/2 marathon, although this course is much faster than any of the other 1/2 marathons I've done this year so I still consider Painter's and Strider's to be my best overall performances. I think I like cold weather races, these races that end with the sun beating down and getting into the 70's aren't my favorite. But I guess SGM will probably be that way so I need the training. Also I sure wish I could get over all the lingering aches/pains that have plagued me all summer (mainly lower abs and groin). I'm really hoping with a good taper for SGM I'll be more race ready come race day.

Kim and I got on the 1st bus up and had a good chat with the racers we were sitting by. I was a little suprised the guy I was sitting by knew who we were and knew our names. Turns out the guy was Jason Riding from SF who confessed that he and his wife are both FRB lurkers so that's how they knew us. He had also run Heart of Holladay and we had seen each other there. SO RIDING'S IF YOU ARE READING THIS THEN GET ON THE BLOG ALREADY!!

I started the race with Paul and Nate. We were pretty good at keeping the pace we had planned (6:15-6:20?) for the first 6 miles but the garmins were all whacked out and some of the mile markers were suspect so I'm not sure. About the 1/2 way point Paul backed off a bit and I went with Nate for a while but he was feeling pretty good and was in more of racing mode than I so he left me in the dust shortly thereafter.

Nate had a killer race and set a PR beating me by over a minute and looking good for sub-3 at SGM despite having had training woes due to lots of travel as of late. Paul also finished strong and had a PR and continued his streak of victories over Josse but I think it was pretty close today. Unfortunately (if I remember correctly, please correct me if I'm wrong Paul!) Paul did not keep up his streak of beating Hal Amos as Hal squeaked by him today. But overall a great effort for those guys.

Also directly in front of me the whole race was Marcie J and Wildbull. I tried to catch the Bull but he just had more than I did today on that last mile. Marcie would have beat me too if not for the VPB around mile 9. She did pass me with about 1/2 mile to go but I managed to drum of bit of kick the last quarter and pass her back to keep my chick count under 5(?? I think ??). So I ended up finishing sandwitched between the fine SG running dynamos Bill and Marcie.

Here are my splits, I was on manual lap mode today since I knew the garmin would likely give me trouble down the canyon. Some of these look pretty fishy so I think the mile markers were messed up around miles 7 and 8. Also I forgot to push lap at mile 13 as I was too focused on trying to pass Marcie.

1 - 6:24 (too many slower runners crowding the start line!)

2 - 6:07

3 - 6:21

4 - 6:01

5 - 6:22

6 - 6:22

7 - 6:26

8 - 5:53 (this has to be wrong)

9 - 6:29

10 - 6:40

11 - 6:40

12 - 6:57 (I wimped out but at least it was under 7)

13.1 - 7:21 (6:31 pace)

Good to see and chat with all the bloggers after the race. I won't try to name anyone as I'll probably forget somebody. It was fun to watch the purple hairs Kim and Jody come in. They both had great times, Kim came in just under 1:43 and Jody was a minute or 2 earlier. I wish Kim would have been able to be further up in the pack at the start as I think she lost nearly a minute getting to the start line and dodging around the slower runners. But still a super effort and good for a flower and special Top 100 finisher necklace. Good job everyone!

From Kelli on Sat, Aug 23, 2008 at 15:11:11

Great run to you and your wife!

From Brent on Sat, Aug 23, 2008 at 15:29:59

Tom, I really like your race report, pacing with other runners, running against them. Also, you were 16th overall, wow. It seems your really strong with little taper.

Stay Kool, B of BS Rools out

From marion on Sat, Aug 23, 2008 at 15:49:40

Great to see you today! Most excellent race!!!

From curtis on Sat, Aug 23, 2008 at 16:13:20

great race Tom, thanks for the report it is always fun to read and see how well you are doing.

From Andy on Sat, Aug 23, 2008 at 16:16:09

Good job, Tom. You are well on your way to meeting your goal at SGM.

From Dale on Sat, Aug 23, 2008 at 16:39:15

You keep on stringing the good strong race efforts together. Today was another good one, especially on little taper and not feeling quite all there. Sounds like you're saving it up for the big one at STGM and I think you're in great shape for exceeding your goals there. Keep it up!

From Mike Warren on Sat, Aug 23, 2008 at 16:51:13

Tom, great job! It's nice to see the improvement. Even if you had not ran it for a couple of years, 2 years older and still getting faster. Nothing wrong with that. Marcie is a gamer, you did good to hold off, that mega fast turnover of hers.

From Kim on Sat, Aug 23, 2008 at 16:54:04

Great job sticking with your plan today. I'm glad you had a great time, (and your time was great too)! I know you always want to do a little better, but that's what keeps you moving on to bigger and better all the time.

Thanks for being there for me in the end! It really is nice to have you there waiting for me when I come in!

From tarzan on Sat, Aug 23, 2008 at 17:23:05

Wow - sounds like you had a great race, Tom! Good luck at SGM.

From JimF on Sat, Aug 23, 2008 at 18:30:55

Tom, good job on the race. One thing for sure is that you are putting together strong consistent perfomances. I think that will really help you for SGM.

From Clay on Sat, Aug 23, 2008 at 18:51:12

Nice job today Tom, way to stick to your guns and run a smart race:-)

From Tom on Sat, Aug 23, 2008 at 20:27:32

Thanks for the comments everyone.

Andy - I was encouraged to see that you ran a similar time last year at Hobble and was still able to run SGM in the low 2:50's. The race predictor doesn't even put me under 3 so I've been getting nervous that the sub-3 is going to be tougher than I had been thinking back early in the year when I was running all the PRs.

Looking forward to a healing taper and some of the race day magic!

From TylerS on Sun, Aug 24, 2008 at 00:14:29

Great race Tom. I will help you with some speed, you need to help me with racing smart! You have a lot of experience that I need to take advantage of. Keep up with the good training and a good taper for St. George and you will be GOLDEN!

From Jody on Sun, Aug 24, 2008 at 02:08:48

Great race today and like you said even better training for SGM. Congratulations!!

From JohnA on Sun, Aug 24, 2008 at 08:58:33

Nice run with no taper. You were right where you wanted to be except #12. I think if you stick to your splits at the first of SGM, you will be flying at the end.

From Ian on Sun, Aug 24, 2008 at 10:40:19

Very good race Tom, well done. You stuck to your plan and for a non-tapered race I think is an excellent result overall and in your age division. Still 6 weeks to go before SGM, you'll get stronger.

From MarcieJ on Sun, Aug 24, 2008 at 10:40:26

Great race! You beat me fair and square. Sorry about pretty much flashing you:) You are going to get your goal and some at SG!!

From jtshad on Sun, Aug 24, 2008 at 10:44:21

Great race Tom! You are looking great for SGM so keep up the strong training and you will rock that race on Oct. 4!

From Andy on Sun, Aug 24, 2008 at 17:10:33

Tom - I think that the predictor is a little too aggressive for Hobblecreek. Although, I was recovering from crypto when I ran Hobblecreek last year and think I was in shape to run a little faster. I do think that you are training better and smarter than I did last year and should have a great race at SGM.

From Cal on Mon, Aug 25, 2008 at 11:17:02

I think you did great Tom. That's an awesome time! This is another step towards a great SGM.

From RivertonPaul on Mon, Aug 25, 2008 at 15:47:37

I'll add my well wishes! Good run, and lot's to look forward to!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 5 easy with Kim then added a couple more afterward. My legs feel much, much better than they've felt after any of the 1/2 marathons I've done this year. No real lingering aches and pains to speak of. Hope this is a good sign that the downhill training and high miles are starting to kick in. I think one thing that made a difference with Hobble vs Provo River is that I wore DS Trainers for Hobble vs. Banditos for Provo. The DSTrainers are 2 or 3 oz heavier and easier on the ankles & calves. However neither Kim or I slept very good this weekend so we'll need to be careful and take care of ourselves and try to catch some extra zzz's here and there and hope we don't catch a cold or get injured. Averaged around 10's for the 5 miles then just under 8 for the last 2 miles.

PM: 5.2 miles with Nate and Cory. Ave pace 8:34.

From JimF on Mon, Aug 25, 2008 at 10:49:52

Glad to hear that you came out of the 1/2 feeling good. I think you are right that all the miles/training is paying off.

From Dustin on Mon, Aug 25, 2008 at 11:04:52

Nice race over the weekend and I think you'll be right there with Bill and Marcie in the marathon and should be able to hit a PR.

I was pretty tired yesterday. Bill and I got up at 4:30 to make it over to the bus Saturday morning, then drove home, then watched the men's marathon. But what I think really made me tired was the fact I stayed up until 2:30 in the morning to watch the gold medal basketball game. Yesterday was really a day of rest for me.

From Kerry on Mon, Aug 25, 2008 at 12:38:47

Sure enjoyed your race report and seeing you and Kim on Saturday. What a great way to spend the morning. Glad to hear the legs are feeling decent today. I was also happily surprised to find that I didn't have any significant aches and pains after a good downhill run.

From Paul T on Mon, Aug 25, 2008 at 16:48:01

Sorry I missed the noon run today. I would have enjoyed rehashing the race, and I always like to hear that Cory is running again. I commented on Scott's blog that we normally run 8:00+ pace on our noon runs and he should join us. Your 8:34 pace today is evidence of that. If we could get him to come out, and get Will healed, we could get a pretty good sized group running together again.

From Terry on Tue, Aug 26, 2008 at 10:08:53

Not fair you feel good enough to run twice a day so soon after a half marathon. After Provo half my legs were aching for a few days. You, however, deserve it with all the miles you are putting in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance


AM: Ran the 6 mile river bottoms loop with the Birthday girl then got in 1 bonus mile solo. Nice day today, better sleep last night after rough couple of nights over the weekend. Took it easy today to save energy for a nice double-digit mile tempo run down Payson Canyon tomorrow.

PM: 20 minutes on the elliptical and core workout.



From Kim on Tue, Aug 26, 2008 at 17:34:00

Gee, look at that, you send everyone my way and you don't get any comments. Way to take it easy this morning. Good luck on the double-digit mile tempo run tomorrow morning. I hope we have a driver. We need to work on that tonight.

From Kim on Tue, Aug 26, 2008 at 17:34:37

oh, and thanks for the public happy birthday! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

YEEEEEHAAAWWW!!!!!! Sorry for all the exuberance but I guess I'm still under the influence of the endorphines that the running powers-that-be were so kind to inject into my system this morning for the Payson canyon downhill run. It's been a little while since I've had a great run like this so I was pretty "chuffed" (word I learnt from Ian).

We had a good size crew today, I think we packed 14 or 15 folks all in a single Suburban up the canyon. Plan was to run with the group for 2 miles then 4 miles tempo run at downhill 1/2 marathon pace, then rest/jog for 1/2 mile then do 4 more miles at HMP. Tyler S was being the good husband watching the kids so his wife Kellie could experiences the joys of canyon downhill running. Good for him, however it did mean I would be solo for the tempo miles. I tried to focus on good downhill form and just relaxing and let the legs "roll" down the hill without braking. A little scary to run like this as you feel like you're on the verge of being out of control, but also quite euphoric to run fast without feeling so winded. I was very surprised to see my pace in the 5:30-5:45 range for most of these miles while I would have guessed my pace to be closer to 6:00. With all the downhill miles I've put in the last month or so and my legs being hardly sore after Hobble Creek Saturday, I felt OK taking a little risk and pushing the pace. Hope my legs forgive me the next couple of days and I can recover adequately for the 22 miler on Saturday. After I got to the bottom I ran back up a ways to find Kim and Kellie and run back down with them to get to 13 miles for the day.

Here are the splits for the tempo miles:

1 - 5:01 (this is wrong, garmin glitched on this mile, should be in the 5:45-6:00 range I think)

2 - 5:29

3 - 5:46

4 - 5:29

Jog/rest for about .4 miles plus a VPB, about 5 minutes total rest time.

5 - 5:55

6 - 6:18 (this mile is the flattest of the bunch but still net downhill. Started getting nausea and GI problems and thought I might have to cut the run short and have another VPB but luckily the feeling past before the end of the mile.

7 - 6:07

8 - 6:07

Now lest anyone thing I've magically improved my 1/2 marathon pace in the last few days by over 30 seconds a mile I need to remind everyone that Payson Canyon is a dang steep downhill canyon, especially the first two-thirds of the run, then the last 4 miles are more gradual downhill with some rollers.

Just to remind myself and anyone else interested what kind of downhill slope we're talking about I'm posting the elevation info from the Course Tool below. The first 4 miles of my tempo run today correspond with miles 3-6, the last 4 miles covered miles 6.5 thru 10.5.

Course Analysis Data
Actual course length: 11.0764 miles
Course length equivalent: 10.3472 miles
Lowest point: 4689 ft
Highest point: 7494 ft
Total elevation gain: 193.77 ft
Total elevation loss: 2998.72 ft
Net elevaion loss(+)/gain(-): 2804.95
Estimated Pace: 6:00 per mile
Estimated Flat Pace: 6:25 per mile
Distance (miles)ElevationAvg. Grade from Last (%) Split Time Total Time
0 7494 N/A N/A 0:00
1 7097 -7.51 5:42 5:42
2 6755 -6.48 5:57 11:40
3 6414 -6.46 5:51 17:32
4 6036 -7.16 5:56 23:28
5 5748 -5.45 6:08 29:37
6 5485 -4.99 6:02 35:39
7 5216 -5.09 5:56 41:36
8 5077 -2.65 6:03 47:39
9 4959 -2.23 6:13 53:52
10 4813 -2.75 6:06 59:59
11 4701 -2.12 6:03 1:06:03
11.0764 4689 -3.14 0:26 1:06:30

 No more miles for me today, looking forward to a big nap at lunch time.


From WILDBULL on Wed, Aug 27, 2008 at 11:27:53

All i can say is WOW! Burn and turn! nice tempo work out.

From Mike Warren on Wed, Aug 27, 2008 at 11:35:00

Tom, AWESOME run! Good to have a confidence booster. I can feel the excitment of STGM building for you. I liked the Yeeehaaaw!!!!!!!!

From RviertonPaul on Wed, Aug 27, 2008 at 11:50:51

Excellent workout! I wish all runs were always downhill.

From Cal on Wed, Aug 27, 2008 at 12:10:47

Incredibly fast miles, even on those steep downhills!

Nice job!

From Tom on Wed, Aug 27, 2008 at 12:12:59

Thanks guys. Yes it would be nice if all runs were always downhill and even nicer if life was always downhill. But I suppose we need to learn to deal with and even enjoy the uphill along with the down.

From TylerS on Wed, Aug 27, 2008 at 12:48:38

I just pulled myself out from under my desk!!! I have been crying under my desk wishing I could have been there today! GREAT JOB today, I will be with you on Saturday, so hopefully I will hear a yeeehaw on that day. Good to hear a great report from you.

From Clay on Wed, Aug 27, 2008 at 14:10:05


Where to you guys start running when you get up the canyon? I'm trying to picture it in my mind. Those are some great splits, downhill or not, great job. You are really getting fit and I am positive you are going to have a fabulous SGM!

From Tom on Wed, Aug 27, 2008 at 14:15:15

Clay we start about a mile below Payson Lakes. There is a little fenced clearing to the left where people can park and/or camp and that is the drop off spot.

Tyler hopefully I didn't overdo it today and use up all my yeeehaw.

From Dave S on Wed, Aug 27, 2008 at 14:28:43

Awesome run Tom. Perfect time to be improving like that.

From Kim on Wed, Aug 27, 2008 at 15:30:23


I am so glad you have a lot of yeehaw in you today! You deserve a great run like this morning!


Thanks for letting Kellie go this morning! It was great to have her along. She was thanking you for allowing her to have today. I wish we could have both of you at the same time more often.

From JimF on Wed, Aug 27, 2008 at 16:35:43

Great run! Looks like the downhill training is paying off in a big way.

From Terry on Thu, Aug 28, 2008 at 16:21:50

Dang Tom. Hope you can figure out how to get the body going like that one of these next races.

From Dale on Thu, Aug 28, 2008 at 21:58:21

Running fast downhill is tricky but it looks like you've figured out how to *not* trash your quads in the first 1/2 mile. Great job!

From kellies on Sat, Aug 30, 2008 at 22:30:33

I am just now reading your post from Wednesday. Great Job on your run, that is incredible. Now, just one question, what is all of this talk about Tyler "Letting" me run. I think that because I started running before him that technically I have been "Letting" him run all of these months right?:)? No, it was great to get out and I look forward to doing this run at least one more time before the SGM, that is of coarse if my husband "lets" me again~ Ha Ha. It's always so good to run with Kim, she is a sweet heart and I find that we run at about the same pace, so it's really nice to run with her, Thanks Kim!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran the 5.1 mile river bottoms loop with Kim. Easy recovery run today, legs feeling a bit hammered as expected after the downhill battering yesterday. But at least they feel hammered in a good way (is that possible?), not as in the I'm-feeling-some-new-injury-indicating types of pains.

PM: 5 more very slow recovery miles solo.

From Rviertonpaul on Thu, Aug 28, 2008 at 18:39:16

Way to keep logging the miles, Tom.

From Brent on Thu, Aug 28, 2008 at 19:47:45

Tom, nice down hill run yesterday, what feeling! This run will come in darn handy at snow canyon, hey?

Stay Kool, B of BS Rools out

From Mike Warren on Thu, Aug 28, 2008 at 20:15:01

Tom, your a machine! After that run yesterday, you will laugh at the STGM grades. Keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Had a very nice enjoyable run with Kimi on a beautiful, slightly fall-ish feeling morning. Not much wind today, temps probably in the mid-50's, just about perfect. Ran the 6 mile bottoms loop. Legs are still a bit sore from Wednesday's downhill extravaganza but much better than yesterday, maybe even a touch of yeehaw. Hoping for a good-size dose of YEEHAW for tomorrow's 22-miler. Happy 20+ milers to one and all!

Late AM: 11 minutes on bike, 10 on elliptical, and core workout.

From TylerS on Fri, Aug 29, 2008 at 11:36:38

I am assuming that we are on for tomorrow morning. Should I drop water at the Stake Center in Salem? Or are we going to do a different route? It is nice to have a drink of water on that side of town? Let me know what you are thinking. Great job this week on running.

From Tom on Fri, Aug 29, 2008 at 11:43:59

Tyler yes we are on. I talked to Darin yesterday and he said his gang is meeting at 1400E and 1240S at 5:15 (this is the corner just east of the Stake Center where we met last time, just west of Canyon Elementary).

If they follow the same route as last time they do go past the Salem SC around mile 10-11 so it would probably be great to have a cold drink there, otherwise we'll have to go to the fountains at the ball parks which are OK but seem to be a bit on the warm side.

I'm looking forward to the run, should be a blast even though I don't think I'll be able to keep up the entire way.

From TylerS on Fri, Aug 29, 2008 at 11:47:35

So are you going to meet at the church and then run down to the corner to meet them? Or do I need to drop Kellie off and then drive down there? I will drop some cold water at the SC.

From MarcieJ on Fri, Aug 29, 2008 at 11:53:09

Tom I lied to you, I told you the weekend you are coming down for your anniversary that there is a 5k, well its the week after so you and kim plan on doing a long run with all of us on that sat.

From Tom on Fri, Aug 29, 2008 at 11:53:39

The corner of 1400E and 1240S is just a few hundred feet from the stake center so I would just park there by 5 and then Kellie can meet up with Kim and the rest and then we can mosey around for a few minutes and meet up with Darin, Steve K and the others. I usually like to get a slow mile in before starting out with the speedy guys so that I can warm up and stretch and get my old man legs ready to run with you speedy boys.

Also Kim needs to get an early start so she can get her 20 done in time to get to a baptism so we'll probably start around 4:30 and I'll either jog a couple with her or maybe ride the bike to save my legs so I don't end up running a full marathon for the day :)

From Tom on Fri, Aug 29, 2008 at 11:57:58

Marcie that sounds great, thanks!

From Ian on Fri, Aug 29, 2008 at 12:42:45

I enjoyed reading your downhill extravaganza, great run. You're having a frisky week. Yeehaw!!!

From RivertonPaul on Fri, Aug 29, 2008 at 16:52:43

Tom, I expect that you will look back and note that today's 11 minutes on the bike and 10 minutes on the elliptical were the key to a great year. :)

From Mike Warren on Fri, Aug 29, 2008 at 19:42:32

Tom, great week of training! Enjoy your long run Yeeehaaaw!!!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim had to get done early today so we went out around 4:30 and I rode the bike while she got a few miles in before joining up with the group. Her foot had a weird pain and also the IT band flared up so she had to cut the run short. Bummer! I hope it doesn't turn out to be a big problem, I think she did the smart thing by not forcing the 20 miler today.

After Kim met up with the main group at 5am I joined up with the speedster group consisting of me, Nate, Tyler, Darin, Steve and Carl. Plan was for 22 miles averaging in the 7:30-8:00 pace range. I could tell early on that my legs were not going to be very happy to go over 20 miles today. Obviously I wasn't recovered from my Wednesday fast run down the canyon. I'm going to wise up from now on and not push hard on the steep downhill but save any tempo work for flat or slightly downhill roads. I couldn't keep up with most of the group after the first 9 miles or so but Nate was kind enough to hang back with me so I wasn't by myself. Even though we kept the pace in what should be my easy range there were times it felt like a death march as my legs were just deader than dead. But interestingly enough the last 3-4 miles of the run we found ourselves hitting 7:20-7:30 pace and breathing easier than we had been earlier in the run. Maybe the GUs kicked in or something.

At any rate I was just glad to get this run done and in the bank. The ice bath is calling me. Then it's COLLEGE FOOTBALL COUCH POTATO DAY!!! For some reason (endorphines?) Kim gave me her blessing and encouragement to sit around all afternoon and watch Utah and BYU begin their football season. What a woman eh? I wonder if it's some kind of setup?

Ave pace 7:55

From MarcieJ on Sat, Aug 30, 2008 at 11:44:34

Hey our saturdays in the fall or DEDICATED to college football! My inlaws and my husbands brother and ourselves get together every saturday and they grills Brats(nasty) and watch all the games. Its huge at our house, my hubby has been counting down for months now!

From Clay on Sat, Aug 30, 2008 at 11:49:50

Sounds good to me Tom, except I won't be doing the ice bath they just don't agree with me!

Have a great Football Day!

From JeffC on Sat, Aug 30, 2008 at 13:59:16

Wow Tom, heck of a run and very fast! With the gravity of SGM you will really be able to smoke the course in a few weeks. Enjoy the games today, should be a great season for both schools. I am a USU grad, should be a really long season.......again. :(

From Tom on Sat, Aug 30, 2008 at 14:10:29

Jeff I'm a USU grad myself so I completely understand :)

From Mike Warren on Sat, Aug 30, 2008 at 14:19:17

Tom, very nice miles. College football! now were talkin, Yeeehaaaw! Nothing, I love more than football season. (except the wife of course)

From JimF on Sat, Aug 30, 2008 at 18:54:56


Good job getting it done when you didn't have your best. I had the same kind of experience today. I think these type of runs really help because of having to push through them and it will pay off down the road.

From Brent on Sat, Aug 30, 2008 at 22:27:13

Tom, the only thing better that watching a BYU game, is watching a Utah game, go Utes. 7:55 pace on dead legs? sounds like a good run, gut checker practice.

Stay Kool, Legs Alive, B of BS Rools out

From Adam RW on Mon, Sep 01, 2008 at 00:43:25

So did you get the list of chores for after the couch yet?

Thanks for the comment.

From Terry on Mon, Sep 01, 2008 at 13:15:51

I was wondering if that extra fast down hill would catch up to you. Nice job on the long run getting under 8. Go BYU and UofU.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Short entry today, gotta hurry. Ran in the afternoon today, about 3 miles with Kim then 7 more solo. Legs still dead as a doornail.

Ave pace 8:56.

From marion on Mon, Sep 01, 2008 at 18:01:51

I'm sorry about the legs! Can you order new ones? ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Not a good run today. I was wanting to do a 2x2 mile HMP workout, resting for .5 miles in between the pair of 2 mile segments. I was going to start around mile 1 of the SF 1/2 marathon course and run to mile 3 (slightly uphill and into the wind), then jog for a 1/2 mile then run the same section in the other direction (downhill w/ tailwind). I was thinking 6:40-6:45 pace on the uphill/wind section then 6:20-6:30 coming back should make me work but not be all that difficult.

The only problem was that my stupid left high-hamstring tendon-butt-itis has decided to act up again, and try as I might to loosen it up before beginning the cruise intervals (long warmup - 3 miles, including strides, stretching), I just couldn't get it going. So after struggling mightily just to run a 6:50 on mile 1, I bagged the workout shortly thereafter and hobbled home with my tail between my legs.

Ave pace: SNAIL

So what to do about the 1/2 marathon race on Saturday? I had already planned to make this a reduced mileage week (50-60 miles). I think I'll stick to that plan but will keep all the run miles very easy and also replace some of the running miles with some medium-intensity cross-training. Thursday I'll try a few strides and see how the hamstring is feeling at that point. I sure hope Kim and I survive the next few weeks and can make it to the start line of SGM without being completely broken down.

Late AM: Crosstrain workout - 22 minutes on bike and 20 minutes on the elliptical. I pushed a little harder than usual and was able to get my heart rate up to around 130-140 on the bike and 160-170 for the elliptical. On the elliptical I tried to simulate a tempo run but it was hard to get feeling like I was working to the same level as when running. But I think getting over 160 on the HR is a good sign I was working pretty hard, toward the end I got above 170 for a couple of minutes. I've never really measured my HR while running so I'm not sure what my max is or where I get to on harder tempo runs but I wouldn't imagine it's much higher than this.

So hopefully this was a useful workout. My legs felt very good afterward compared to most days running, and I did some stretching including Dale's suggested stretch and I felt very good and relaxed afterward. I'll will do more crosstrain than usual this week and perhaps keep this a part of the routine if I see good results and I am able to heal up and not lose any conditioning. Kim and I are also going to start going to our friend & neighboor who is a massage therapist. We'll probably see him every week leading up to the marathon and perhaps beyond then. He's always real good at teaching us what he is doing as well so we can work on each other and save some bucks. Hope with all this stuff we can be close to top-notch form come Oct. 4.

From Dale on Tue, Sep 02, 2008 at 10:36:28

Sorry about the workout. Might want to check out this stretch: http://www.rice.edu/~jenky/images/glut.hip.jpg. Its really stretches the piriformis and that sounds like where your issue is originating from. I had problems in that area for a few months before I tried this one and it fixed me up in under a week. Just a thought...

From Andy on Tue, Sep 02, 2008 at 10:51:59

My left high-hamstring tendon-butt-itis has flared up too. Thanks for the link Dale. I'll have to try it out.

From Kerry on Tue, Sep 02, 2008 at 11:11:56

Ouch! Your report and the comments are making my butt feel sore. Hope the stretch and resting up a bit do the trick. You and Kim deserve to have a great race at St. George.

From Tom on Tue, Sep 02, 2008 at 11:19:51

Thanks Dale, Andy and Kerry for the condolences and suggestions.

Dale while I've done stretches kind of similar to the one you suggested I haven't tried that one so I'll give it a shot. Thanks a bunch.

Andy - Seems like you and I and Cal are near clones lately as far as the types of aches and pains we've been dealing. I guess the good thing about that is we can help each other out as we find what does and does not work. I think for me the lesson this time is DON'T run down a steep canyon FASTER than you have ever run in your life for 8 miles and then follow that up with tough 23.6 mile long run a few days later.

From JeffC on Tue, Sep 02, 2008 at 11:28:51

Hang in there Tom. I know these are the weeks were we think we really need to push extra hard, but they're also the weeks we need to listen extra close to our bodies. Sounds like you did, and knew you should bag the workout. I did the same thing today. I'd much rather tuck tail and run than run too hard and not be able to run tomorrow. In fact, I may be running with my tail between my legs every day this week if I feel like I did today......better than nothing.

From Clay on Tue, Sep 02, 2008 at 14:58:37

I know your pain Tom! Listen, Listen, listen to your BODY, and try and take it easy!!! If I can hobble to the start line with all my ailments then you can to, be careful out there:-)

From TylerS on Tue, Sep 02, 2008 at 15:52:26

Tom I am not going to run today, when I was running yesterday I felt my calves and shins aching really bad. I probably should not have raced after the 24 miler on Saturday. I woke up this morning and was going to chance it, but decided it is better that I get at least to the start line, than not at all. Make sure you ice and stretch, and do not push your self to hard.

From Cal on Tue, Sep 02, 2008 at 15:52:30

I will check out that stretch as well. I'm having a hard time getting rid of that pain once and for all. I've had some success masking it with Tylenol and Aspercreme (or other BenGay type ointment).

From JeffC on Tue, Sep 02, 2008 at 16:00:13

That eliptical trainer is tough work. I would think you are correct about the heart rate. When I have gone hard on the eliptical I can get the heart rate into the 170s which is my tempo/racing pace according to the Garmin HRM I use.

From Mike Warren on Tue, Sep 02, 2008 at 21:08:53

Tom, still a great workout. I try to use the elliptical once a week. it's amazing how it loosenes up the legs. Plus, you really can get a pretty good workout on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Kim and I ran easy down Payson Canyon with the 5am small group. Only went 8 miles instead of the full 11+ as this is a recovery/reduced-mileage week and since we'll be doing the SF 1/2 marathon on Saturday. I've really been babying my left hamstring the last day, lots of RICE, also alternating heat with the ice, Dale's stretch, etc. So far so good, felt pretty good today but it usually does when I run slow. The test is trying to run under 7-min pace. Tomorrow I'll try some strides and see what the verdict is. Not sure what I'll be doing on Saturday. I was hoping to run it similar to Hobble, treat the first 6-7 miles as marathon pace tempo, then push the last 6 miles if I'm still feeling good. I would like to run in the 1:25-1:30 range but with the injury situation we'll just have to wait and see. Usually with this non-downhill race you can get a pretty good idea what you'll run at SGM by doubling your finish time, so SGM of 2:50-3:00 means running 1:25-1:30 for SF 1/2.

Not sure on ave pace today since the garmins don't seem to like the canyon this year. Probably around 7:40-7:50.

Late AM: 20 minutes on eliptical and core workout while watching that fine, redneck movie classic - "Raising Arizona".

From Kim on Wed, Sep 03, 2008 at 10:41:09

It was great to have you with the "slower" pack down the canyon today! Looking forward to our date with Nate, (our massage therapist friend), tomorrow!

From JimF on Wed, Sep 03, 2008 at 11:49:04

Glad to hear your leg was feeling better today. Sounds like you got a good plan and are taking the necessary steps to get everything back to normal. Hopefully, this is just a small bump in the road and you will be back on track soon.

From Paul T on Wed, Sep 03, 2008 at 13:04:03

I'm glad your hamstring is feeling better. You and Kim take care of yourselves. You owe it to your blog readership. We're all counting on you both being healthy for St. George.

I've been kind of non-committal on the Spanish Fork half this year, but as you say I believe it could be a good predictor for St. George. I'll probably see you there.

From Dale on Wed, Sep 03, 2008 at 13:06:17

Hey, forgot to warn you about my experience with that stretch. It did make things almost worse for a couple of days because it really started stretching stuff that hadn't been stretched before, but got me back running nearly pain-free after about 1 week. You'll probably have better luck than I since you're already doing some stretching in that area.

I hear you on the speed comment. It was like every time I tried to pick it up past a MP effort it hurt....thought it might be sciatica for a while until I stumbled across the piriformis writeups.

Get better!!!

From Terry on Wed, Sep 03, 2008 at 15:51:53

Dang tendon-bumitis! My best luck with that problem is to strech every hour but not overstrech. I think lower mileage on Thur & Friday should help also.

From RivertonPaul on Wed, Sep 03, 2008 at 15:57:56

Get yourself healed. Good luck Saturday.

From TylerS on Wed, Sep 03, 2008 at 21:45:36

Tom I would love to have you along. We could start at my house or I could come your way. I can set that same route on my Garmin and it will keep us on pace. let me know if you are feeling up to it. I know that you could handle that pace. I love that movie raising arizona.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Late AM: We were both needing some extra sleep last night so Kim and I slept in a bit. So I ran at work during a lull in the action and ended up getting in 7 miles. Hamstring was feeling better than the last couple of days so I thought I would attempt some roughly quarter mile surges at the beginning of miles 2-5 an just try and run what felt like 1/2 marathon pace.

I ignored the garmin until near the end of the quarters and just tried to focus on running relaxed, good form, and listen to the body. The first quarter I must have still been a bit cold, only 6:50 pace and it felt harder than it should have, similar to my failed Tuesday workout attempt. But around 2.5 miles I seemed to loosen up and start running better and the next 3 quarters felt better, although not completely pain free and as loose as I would have liked. Ran them at 6:35, 6:15, 6:30 pace.

So for the Saturday race I think I'll just make sure and get a good 3-4 mile warmup with some strides and then run whatever it feels like my body is willing to give me.

Ave pace: 8:30

From Jeff (LAD) on Thu, Sep 04, 2008 at 14:12:44

Is this another one of those downhill races? Good luck this Saturday, hope the pain isn't bothering you by then.

From Tom on Thu, Sep 04, 2008 at 14:35:32

Jeff actually this race is one of the few 1/2 marathons in the state that isn't net downhill. It's an out-and-back "honest" course with a small loop in the middle and enough hills and often canyon wind to make it a bit slower than a true flat course. Actually I entered the course into the Course Tool a while back (see "Spanish Fork 1/2 Marathon"), if you want to take a closer look.

As far as the aches and pains...I've had lingering issues (lower abs, groin, hamstring) since spring that I can see aren't going to go away entirely until I take some much needed downtime from running. After talking to my doctor I made the call a couple of months ago to wait until AFTER the October marathon to do whatever necessary to properly address the mini-injuries, and get rid of the lingering problems once and for all. Was this the right choice? Don't know for sure but I'm thinking if I would have been wiser I would have taken a break the last 2-3 weeks of April. We live and we learn.

So what this means is that my races and much of my training have been mostly off since spring and I've had to modify my marathon expectations to where before sub-2:50 was a possibility for the SG marathon (which is very downhill and fast), but now I'm more focused on just trying to get the sub-3 hour and not causing any major injuries before or during the race.

So anyway this means a fair amount of frustration, but what still makes me pretty happy is that even though these recent races have been "off", I'm still setting huge race PR's compared to what I was running previous years. If I run a 1:30 or slower on Saturday I'll be disappointed, but on the other hand my PR for this race is 1:36, making a 1:30 a little easier to swallow.

From Jeff (LAD) on Thu, Sep 04, 2008 at 16:26:37

Tom, when I encountered my injury issues back in May I set to it that I was completely starting over ... without starting over. I eliminated all speedwork, cut my mileage in half and rebuilt my way back by the 10% increase every 3 weeks principle. I've been very pleased with this course of action and I plan on doing no speedwork until next year. Just continually working on bringing down my AT and LT. I think for me this made more sense, mostly because I'm really only in the 14th month of my running career.

From Tom on Thu, Sep 04, 2008 at 16:35:57

Jeff I think I'll be doing something similar to what you're doing through the winter but with lots of crosstraining to begin with until my running feels like it used to feel (i.e. without the annoying pains that are there almost every day currently). Then when I've felt that way for a few weeks I'll start gradually adding in the HMP and MP paced tempo runs but nothing faster at least until the cold winter months are over.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Late AM: Ran just enough to loosen up the legs this morning with Kim. Since it's a reduced mileage week and race tomorrow 2.3 miles was just dandy.  Last night Kim and I got our first taste of deep-tissue sports massage (OUCH!) as our neighbor and pain-inflicting-loving massage therapist Nate came and beat us up. Man I thought I was going to die when he was wailing on my calves and shins.  I was pretty sore going to bed so I wasn't sure how I would feel today but I actually feel pretty great so maybe there is some magic in Nate's massage madness. He'll be working us over every week for at least until SGM to help keep our bodies loose and (hopefully) injury free.

From Dale on Fri, Sep 05, 2008 at 12:10:40

Sounds blissfully painful...hope it helped work some of the kinks out for you both.

From JimF on Fri, Sep 05, 2008 at 22:05:06

Good luck in the race tomorrow. It is a positive sign feeling good today so should be ready to go tomorrow.

Race: Spanish Fork 1/2 Marathon (13.1 Miles) 01:29:29, Place overall: 13, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Had a delightful run today. Perfect weather and the SF canyon wind was being well behaved. Certainly not what I would call a race effort as I felt pretty good (too good?) the whole way. I would have been more aggresive but I've been nursing a sore hamstring that seems to give me much grief if I go much faster than marathon pace. So I pretty much got into MP tempo run mode and ran the whole race at that effort hoping to at least break 1:30.

Toward the end (last 3 miles) I was feeling better than I should in a race and I thought perhaps I should work harder. However whenever I sped up my hamstring would start to yell at me so I just enjoyed the more relaxed pace and did just enough to keep Paul T from catching me :)) Paul actually ran a great race and seems to be improving with every race. He is definitely now in the sub-3 SGM camp.

Kim also had a great race but I'll refrain from providing any details and let her describe her run in her race report.

Warmed up a mile with Paul T then about another mile or so with Sasha. I was surprised to see him there I didn't think Sasha was running this race. He ended up winning it, so big congrats to him. There were a few other bloggers there as well and I think most everyone had pretty good races, I won't try to name everyone as I'm sure I'll miss somebody.

At the starting line I see that AG placing is out the door as I see the regulars... Darin C and Carl H there, but also new-master and super-speedster Ron Greenwood. These 3 are among the best in the state in 40-44 so there was no chance for top 3. Oh well we just do our best. Kind of sad when I can get 12th overall but still only 4th in AG. But since my long-term goal is to be top 5 AG at most races, I'm still good in that regard. I could have had the race in my life today and still been 4th as there were over 7 minutes between me and the slowest of these guys.


1 - 6:48

2 - 6:59 (not sure what happened here, got lazy I guess)

3 - 6:49

4 - 6:52 (small hill)

5 - 6:44

6 - 7:09 (hill at the end)

7 - 7:06 (more uphill)

8 - 6:27 (downhill, experimented with running 6:00 pace for a bit but the hamstring wasn't happy about that)

9 - 6:49

10 - 6:41

11 - 6:47

12 - 6:48

13 - 6:43

.1 - :38 (6:30 pace)

Of course I would have liked to run closer to 1:25 today but I did get under 1:30 and it felt pretty easy. I think barring injury troubles or just a really horrible day, I believe I am on track for sub-3 at SGM. Maybe even closer to 2:50 if everything really comes together. 4 weeks to go I can't wait.

From terry on Sat, Sep 06, 2008 at 15:08:32

sounds like you found a great pace for SGM. Good job!

I got a new IPhone from work, now I can blog anywhere. Scary!?

From JimF on Sat, Sep 06, 2008 at 16:22:30

Tom, great run today. Running a race at MP pace is a great way to get in MP workout. I think you are smart for not pushing it today and causing further problems with your hamstring. This will pay off for SGM.

From Kim on Sat, Sep 06, 2008 at 16:27:39

It's crazy that you can get 12th overall and 4th in your age! Those dang speedy 40-45 year old Spanish Forkers! But hey, I think taking 12th overall is much cooler than placing in age! You are an awesome runner, coach and hubby! (And not necessarily in that order!)

From MichelleL on Sat, Sep 06, 2008 at 18:05:12

Great race, especially for not racing it. sub-3 is well within reach. The question is how much you'll break it by.

From marion on Sat, Sep 06, 2008 at 18:29:36

Great race Tom! You speedsters just amaze me!!

From Brent on Sat, Sep 06, 2008 at 18:41:44

Tom, smart race again, a few seconds faster is not worth hammy trouble. Very nice run consistent pace, the tank was still more than half full at that pace.

Stay Kool, STG Fast, B of BS Rools out

From MarcieJ on Sat, Sep 06, 2008 at 19:37:50

Great job today! You are going to have a great SG and for sure sub3!

From JohnA on Sun, Sep 07, 2008 at 00:10:02

Good to see you feeling good for a race.

Are you lifting at all on the hamstring?

I have had a bad hamstring since 11th grade. I hate hami injuries.

From Dave S on Sun, Sep 07, 2008 at 01:29:20

Great job Tom. Holding back a little today sounds smart and great training for SGM. Still a great time at that.

From Tom on Sun, Sep 07, 2008 at 11:06:45

Thanks for the comments everyone.

John as part of my core workout usually twice a week I do some ball exercises that Brent showed me that work the hamstrings. These do help quite a bit and have kept my hams pretty happy thru most of the summer as long as I don't do stupid things.....like run too fast down Payson canyon then do a tough 23 miler a couple days later.

Kim and I have also started having Nate come and work our legs over every week leading up to SGM.

From Dale on Sun, Sep 07, 2008 at 12:11:53

Really smart race. Racing at less then top effort takes real discipline, so you've obviously got your eye on the real prize. Get yourself healthy to the SGM start and you'll have a great race there too!

From Kerry on Sun, Sep 07, 2008 at 14:26:45

As Dale mentioned, you ran a smart race focusing on your bigger goals. It's got to be encouraging to run sub-1:30 on that course and still feel like you're just cruising. Congratulations!

From RviertonPaul on Sun, Sep 07, 2008 at 18:57:57

Way to go. You are looking good to me, but what the heck do I know.

From Jeff (LAD) on Mon, Sep 08, 2008 at 00:47:59

Glad you have fun today Tom. Still nice to crack the 90 minute mark not going after it. Hope the HS issue goes away. I know how you feel about the age group issue. I placed 9th last week in a 10k and still only got 4th in the 35-39 group. My time would have won the 30-34 group by over a full minute! What's up with that?

From Mike Warren on Mon, Sep 08, 2008 at 09:41:23

Tough age group! Great race Tom. How does this course compare to the Painters course? I am very impressed that you broke 1:30 and with very little effort. Just stay healthy and STGM will be a big payday.

From Tom on Mon, Sep 08, 2008 at 10:32:48

Mike I would think with the higher elevation and with the SF course being a little more hilly that it would be 1-3 minutes slower than Painters but that's just a wild guess. I would be curious to see what Sasha thinks, looks like he ran 1:10 at Painters and 1:13 at SF.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: 5 easy with Kim around river bottoms. Left hamstring still tight and buggy, but everything else feels pretty good.

Ave pace around 9:30.

PM: 5 with Paul and Nate on a beautiful fall-ish sunny day. Just took it easy, had some good chit-chat about running, but also some deeper topics including discussing the eastern concept of "Zen" vs. the Christian concept of "listening to the Spirit" and whether they aren't really just the same thing.

Left ham felt better but I still couldn't seem to get out of the running mode where my left foot slaps against the ground.

Ave pace 8:23.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Got to bed a bit late last night and had trouble sleeping for some reason, so decided to sleep in just a bit (is 6am wake up sleeping in?), go into work early to deal with some India issues, then run with Kim at work around 9:30 for the planned 11 miler including 8 miles of tempo for Kim around 1/2 marathon to marathon pace.  Weather wasn't too bad for a tempo run at that time, a bit cloudy but also a bit muggy. Toward the end of the run it started getting uncomfortable. Warmed up for 2 miles then paced Kim on the 8 mile tempo running West toward Utah Lake and back. She did great especially considering having raced on Saturday and with the temps a little warmer than usual. We averaged 8:25 pace over the 8 miles then did 1 more cooldown mile.

My hamstring felt the best it's felt for a while and I was pleased that my left foot wasn't doing its annoying thing where it slaps the road and I can tell my form is messed up. I have a strange little pain behind my big toe on the bottom of my left foot, right on the ball of the foot. It just showed up one morning a few days ago. Feels sort of like a bruise. Doesn't really bother me when running but sometimes gets annoying when walking barefoot. Wonder if its from all the slap-slap running. Hope it doesn't get worse and cause me to start running goofy (any goofier than usual anyway :)).

Tomorrow about this same time of day. I think I'll experiment with trying to run some miles in the 6-7 min pace range and gauge how the hammie is doing. I think from here on out I'll try and do any tempo/faster runs later in the morning and only run easy in the early AM. I just seem to do so much better after being awake a couple of hours or more, much looser and much less prone to injury I think.

From JimF on Tue, Sep 09, 2008 at 14:46:37

Glad to hear the hamstring is better. Sounds like you have a solid plan preparing for SGM.

From terry on Tue, Sep 09, 2008 at 18:54:09

I hope that funny ache at the ball of your foot isn't what I had this spring.

From JeffC on Wed, Sep 10, 2008 at 11:24:17

6 am is sleeping in for us. If we are not done with our run by 6 am we are either running a long run or it's a holiday. Way to get out a little later in the day and get that workout in.

From RviertonPaul on Wed, Sep 10, 2008 at 14:58:03

You are so going to smash your 2006 SGM time! Just keep at it, and as always, thanks for blogging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Slept in a little bit again this morning and did the run just after 9am. Plan today was to experiment with some faster miles and if everything felt OK then do a run similar to Kim's tempo run yesterday but at my half marathon to marathon pace (6:20-7:00 min pace). 

Cloudy day today, cool but very muggy. After a 2.5 mile warmup I started out trying to just run smooth and ignore the garmin and just run a pace that felt good.  Mile 1 went pretty well around 6:40 pace and feeling good, but then toward the end of mile 2 I just got slammed with a huge dose of  I think what Sasha would refer to as "severe neural fatigue". Not breathing particularly hard but almost starts to feel like hitting the wall at the end of a marathon. Finished mile 2 in 6:50, attempted to hold that for mile 3 but it just wasn't to be and I terminated the workout at about 2 1/2 miles.

Jogged back to the gym at progressively slower and slower pace, feeling just hammered for no good reason. Legs actually felt not too bad, left hamstring aches were detectable but my form seemed ok, no flapping on the ground. Pain behind the big toe went away once the run started, not as dead-legged as some times. But the nervous system was just not wanting any part of it. Perhaps trying to tell me I'm on the verge of injury so I guess it's good that I listened and obeyed. Not sure how much a factor the humidity was. Frustrating to say the least.

I did this run on Kuhni Road, same stretch of road where I was doing all my tempo runs early in the year. Looking back on the tempo runs I was doing in Jan-March I'm jealous of myself. OH MARCH LEGS WHERE ART THOU?

Interesting thing is that after I got back to gym I decided to take some of my frustration out on the eliptical and do a hard 10 minutes. Was able to get my heart rate above 170 without much trouble and the nervous system didn't seem to mind cranking along at that level for a good long while and working up a nice sweat, breathing hard, feeling like I was really working but that I could continue indefinetely. Guess it just means my running muscles are hammered or something?

If anyone has any advice what they think I should do between now and SGM to try and stay in decent shape, but not crash-and-burn beforehand and go down in flames of injury, burnout and fatigue, please do tell! I may even be sufficiently humbled that I might actually even take the advice.

Ave pace: 8:25.

From Kim on Wed, Sep 10, 2008 at 15:13:13

I'm not sure what you think of my coach, but he doesn't make me do my long runs on Saturday fast. I do one fast in the week and then many easy and a long, fast but not too fast on Saturday. It seems to me that you feel like you have to have too many fast miles in. Of course I'm not a professional at this, I just know that following my coach's suggestions has really helped me improve and continue on without much injury. I know that a lot of people have told me that they would like to have my coach! He really is a great guy with a lot of great running advice for me.

From Clay on Wed, Sep 10, 2008 at 15:26:29

I think this is a lot simpler than you think Tom, you are going to have more bad days running than good:-) Running takes a horrible toll on the body, at this point in your training you are feeling the affects of good hard training. This nervous system stuff is a little over the top and over rated, I think your body is just saying I'm tired.

You have to stop worrying about it and just run, everything else will fall into place:-)

Again, you have been running a lot longer than I have and I could be wrong, but sometimes we as runners just need to relax and not think so much and just let it happen... I have the same problem in golf, I usually find a way to get in the way of a good round, instead of just letting things take care of themselves, especially when I have put in the practice, and you have definitely put in the practice as far as your running is concerned.

But again, I could be wrong.

From Paul T on Wed, Sep 10, 2008 at 15:37:44

I think you should listen to Kim's coach.

I might also recommend some additional time in the Zen zone. I'm no coach, but I think you've already done the work for SG. Between now and then I would suggest you get in the miles you think you need to, but enjoy them.

Throw in some fast miles when you feel like it, but at this point I think you might be taking an injury risk by forcing yourself to do hard miles that you (or your body) don't really feel like doing. It seems to me the injury risk significantly outweighs any potential benefit.

I would say just relax and stop worrying. You're already ready!

From Teena on Wed, Sep 10, 2008 at 17:24:37

Listen to Kim!! My guess is that nobody knows you like she does. :)

And don't forget: you had an amazing half less than 5 days ago.

From Dale on Wed, Sep 10, 2008 at 19:25:22

Watch your rest and hydration, especially if it's muggy out. Those two can really sucker you into feeling good one minute and pretty spent the next. If anything, really back off for a few days with a couple of low mileage/easy days. It sounds like you're flirting with over-training to me. I think we're all at about that point this close to our goal races and deep into a long, heavy training cycle. 2-4 easy days aren't going to kill you and will probably make you stronger at this point. Maybe throw in a few short (8-12 sec) hill sprints up a really steep hill to keep the muscles primed one day but take it easy otherwise. Then after a few days, give it another try and see how things go.

From Brent on Wed, Sep 10, 2008 at 23:36:17

Tom, throw the Garmin and watch out the window for a few days and run just for fun. The zip will come back in your legs. I am always concerned at this time before a marathon, how to peak and not over train, not get injured? A couple days just off from running may do a body good.

Stay Kool, B of BS Rools out

From JimF on Thu, Sep 11, 2008 at 09:53:27

Tom, I agree with what everyone else is saying that a few easy days will probably due your body good. What I really wanted to add is that you have had an awesome year of training/racing and that is going to carry you through the SGM. As Paul said you have done the work and with only 3 weeks left there is not a whole you can do at this point to add to your fitness but getting to the line healthy and strong will make a huge difference. Once you start to taper I think your body will respond and you will reap the benefits of all of your training this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Kim and I ran one of our regular river bottoms loops. Kind of a brain-dead run for me I think I was still asleep for some of it. Legs feel fair, just going to run easy every day for the time being and throw in some cross-training to give the legs a bit of a break while still working hard enough to get the heart up and out of the comfort zone. Trying to heed everyone's advice from yesterday.

Ave pace 9:36.

Late AM: Spent some time at the gym with my newfound rehabilition buddy Mr. Eliptical. Went a good 40 minutes this time, eased into it the first 5-10 minutes then played my little game where I see how high I can get my heart rate. Set a HR record as I was able to spend some time over 180 toward the end, but mostly in the 165-175 zone. I seem to vaguely remember back a few years when I had a HR monitor that I used to get into the 180s or even 190 on hard runs, but that was when I wasn't in that good of shape and 10 years younger, they always say MAX HR goes down with age. Guess I'll learn more when my garmin finally dies (it's already starting to flake out) and I break down and get that 305.

I feel so much better lately (mentally and physically) after working hard on the eliptical compared to running. I think that's my brain telling me I need to take a break from running and find some substitutes for a while. Looking forward to a nice taper after this week and some time off after SGM.

From JeffC on Thu, Sep 11, 2008 at 11:35:46

Sorry to hear about yesterdays crash and burn but I am glad to see that you are listening to your body and taking it easy for awhile. Things will come back, just wait and see.

From Dave S on Thu, Sep 11, 2008 at 15:45:02

Tom, I think you're smart to back off on the hard running workouts for a few days. You probably have no more to gain before St George anyway but risk losing ground by overdoing it. That cross training sounds like a good idea giving your body a fresh challenge and maintaining your cardio fitness at the same time.

From RivertonPaul on Thu, Sep 11, 2008 at 15:53:53

Very sensible indeed. You must really push it on the elliptical to get the heart rate up!

From Tom on Thu, Sep 11, 2008 at 16:33:47

Paul I think I probably look like a big spaz on the elliptical with what I have to do to get to where I feel like I'm starting to work to get to a similar feel of effort as running. I get a few strange looks from people not used to seeing someone go hog-wild for a long period of time while not holding on to the hand rails. I'm tempted to price a machine to get for home not just for convenience but also to avoid the public scrutiny.

From Paul T on Thu, Sep 11, 2008 at 20:21:33

Tom, let me know the time of the next show. I'd love to see it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I'm off work today so Kim and I slept in and went out after getting the kids off to school. Ran just over 5 1/2 with Kim and another mile and a half solo. Just trying to keep things nice and easy and try and get my legs back and have enough steam for the long run tomorrow. 

Ave pace: 8:52

From Dale on Fri, Sep 12, 2008 at 12:51:04

I'm betting the easy miles and the extra sleep will do wonders...Don't worry about the fitness; it'll still be there tomorrow!

From Terry on Fri, Sep 12, 2008 at 14:01:32

Tom, I just read your Wednesday blog. When most of my body should be ready to go but I can't get it going, usually, my problem is stress due to work, lack of sleep, wife mad at me etc...

Kiss the wife, meditate/ponder a bit, read the scriptures, pray, and sleep. You'll feel re-energized in no time back to the sub 3 drive you've had for quite some time.

From Brent on Fri, Sep 12, 2008 at 15:14:17

Tom, hey, always kiss the wife to play it safe, you never know if they are mad at your. I agree with Terry on the stress, always not good. Have a good 20.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Kim and I joined with the SF Running Club to do the annual Payson Canyon 20-24 miler. Some of us decided that rather than start all the way up top and run so much downhill miles that we would start at the usual weekday start point below Payson Lakes and then run home. This ends up being 20-24 miles depending on which roads you take once you get in the valley.

I resisted the urge to push the pace on the steepest of the downhill and saved it for the lower less-steep section and along the mostly flat Salem Canal road. Tried to get some good miles in at around the slow end of my marathon pace range. Felt good but not great today, I can tell I need to make full use of the next 3 weeks of taper.

I'm just glad to get this last long-long run in the books. Luckily I don't seemed to have injured myself or make any of the lingering aches and pains any worse. Unfortunately Kim got bit today by the IT-band gremlin. It seems like any time she gets into the 18+ mile range for a long run she has troubles. She was pretty bummed out about that but I'm hopeful that with a good taper, some massage work, and just generally being smart and babying the trouble area that she can have a great 1st marathon.

Ave pace for middle 20 miles: 7:15 (includes 11 miles of downhill).

From JimF on Sat, Sep 13, 2008 at 14:30:08

Wow 24+! Very nice long run. You are going to be so ready for SGM.

From marion on Sat, Sep 13, 2008 at 14:39:59

Great run Tom! So glad that you are all injury free for SGM :) Happy times :) I'll send all my good vibe ju ju to Kim :D

From TylerS on Sat, Sep 13, 2008 at 18:50:36

Great job tom... Now taper, taper, taper.. Did you ever think it would come??? Great several months of training.

From Paul T on Sat, Sep 13, 2008 at 19:23:30

Nice long run, Tom. I feel good about running 22- and find out you ran 24+. There's just been no keeping up with you this year.

Now's not the time to let up. You need to push your body extremely hard, well beyond its current limits, between now and the marathon, even to the point of risking serious injury from over training. It will pay huge dividends at St. George. Wait...strike that, reverse it. (Willy Wonka)

Enjoy taper time!

From Dale on Sat, Sep 13, 2008 at 20:23:23

I'll just repeat what I said on Cody's blog since it applies here too...

"You're ready. Rest up..."

From Tom on Sat, Sep 13, 2008 at 20:59:43

Thanks everyone for the comments.

Marion I wish I was truly injury-free but in reality although I didn't get any new injuries today, I've got plenty of lingering things (lower abs, groin, glute/hamstring) that I've never allowed to fully heal and I feel like I'm usually only at 70-80 percent on most days. My bad... but after consulting with my doctor and getting his tentative blessing, I made the decision a while ago to take a risk and wait until after SGM to do the necessary things to get things to heal up right.

Time will tell if I did the right thing, but if I had it to do over again I would have taken a break in April after the early races with lower mileage, cross-training, and no hard running until the pains were gone. Looking forward to doing just this after SGM. Just hope I didn't wait too long and end up with something that lingers forever and never goes away.

Got a little long-winded but I wanted to mention this for the sake of other runners who might read it so they won't make the same mistakes I seem to make over and over again.

From Brent on Sat, Sep 13, 2008 at 21:16:34

Tom, your one of the running warriors, running with injuries. We all know, if we only ran when 100% we would not run very often. It is such a game of running on the edge to get better without injury. Good to see you got your last long run, best to Kim on getting healthy for St.George, pool running for few days?

Stay Kool, B of BS Rools out

From marion on Sat, Sep 13, 2008 at 22:46:50

It sounds like if you take SGM pretty easy, it will be ok :) I'll keep my fingers crossed for you. I will send you my good juju too ;D

From Terry on Mon, Sep 15, 2008 at 13:27:46

Nice 20 miles at 7:15 avg. Maybe I need to change my prediction from 2:58 to 2:57, naa, I think I stick with 2:58.

From Terry on Mon, Sep 15, 2008 at 13:31:37

Coach Tom, You had Kim running so good. I think sometime this spring or summer the goal went from finishing to BC qualifing. Kim just got to good to fast and it is hard not to push the upper end when your doing so well. Hope Kim gets that knee in working order for a SGM finish.

From Kim on Mon, Sep 15, 2008 at 13:40:13


It's hard to know when you push too hard. My IT band is what took me out of running a couple of years ago. I was hoping this time it wouldn't give me grief, but unfortunately it shows it's ugly little head around 16-20 miles for me no matter what. I'm hoping that with a taper I won't have too many miles on my legs for the week already when I have to run the big one. My number one goal for SGM has always and still is to finish alive! If it takes me 6 hours to do it, so be it! I just want to be healthy at the starting line and cross the finish line alive and unaided. If that happens I will feel like I had a successful marathon journey.

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Went to gym at work a bit early to spend some time on the elliptical (around 5 miles worth), before meeting up with Paul, Nate and Bill for a 5+ run out Lakeview direction. Wasn't sure how the legs would feel running after spending a bunch of time on the elliptical. I can tell running uses different muscles, when I first started the run I felt like my feet weighed about 25 lbs. And I had a hard time getting into rhythm for the run and the stupid pain behind my big toe bothered me some. But at least my left foot wasn't flapping on the ground like it does sometimes. Legs feel OK after the Saturday but some soreness in the shins/ankles from the downhill running. It was great to have some good company and conversation on this run. Paul, Nate and Bill are all running great and should have great races at STG.

Ave pace 8:33.

Plan for this week is to taper about 25% on mileage, 50% next week, then around 75% leading up to the race. So looking at 50-60 for the week but that will include some cross-training if the legs keep feeling dead. I hope to get some marathon pace miles in somewhere but I'll have to play that by feel and  plan on pushing the pace ONLY if I my body really, truly feels like it wants to. I've just got to get feeling closer to normal come race day.

Also need to mention the really annoying song that has been in my head since the long run Saturday and also while on the elliptical today - "Blister in the Sun". Hope is that by blogging about it perhaps it might be purged from my head and possibly transferred to some innocent, unsuspecting fellow blogger who happens to read this :-))

Looking forward to a great anniversary weekend this week with Kim down in STG (22 years, WOW!!!).

From Paul T on Tue, Sep 16, 2008 at 13:02:35

I just read this entry that mentioned your 22nd anniversary. Congratulations!

Karen and I are at 24 (big 25th next spring). Maybe you'll agree that being married that long is similar to running a marathon. There are good miles, and some tough miles, and it sure is nice to have your best friend right there with you all along the way.

Karen and I were married May 4, 1984, so our 26.2 anniversary will be June 25, 2010. I think that may be a date worth celebrating. I'll have to give that some thought.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Ran 8 miles solo around river bottoms. Huge full moon this morning to light the way. Kim has been fighting a sore throat and decided to try and get a good night's sleep and then try going for a run in the sun later. I'm feeling a little better today than yesterday but I'm very wary of pushing anything until I've felt really good for a 2 or 3 days straight. I still have the annoying Blister in the Sun lame song in my head :(

Ave pace 8:43.

Late AM: 11 minutes on bike then core workout.

Happy Birthday today to my 4th child and oldest daughter Tani - 11 yrs old!

From Kerry on Tue, Sep 16, 2008 at 10:55:18

Pass along my birthday wishes as well! Eleven is such a great age. Hope you and Kim recover quickly. It always seems like we come down with something just before the marathon. Getting enough sleep seems to help a lot.

From Clay on Tue, Sep 16, 2008 at 16:42:48

Tom, I was wondering during the marathon how many times you stop for water and gatorade?

From Tom on Tue, Sep 16, 2008 at 16:53:45

Clay for the most part in my past marathons I've stopped at almost every stop except maybe the first one, alternating between gatorade and water and taking GUs with water around miles 7, 14, & 20. This is a probably a safe route to go.

But also I should mention for a while I was way paranoid about getting dehydrated and I probably overdrank since in 1996 (my 2nd marathon) I got way bad dehydrated and ended up passing out and getting hauled to the ER just shy of mile 25.

This year in the 1/2 marathons I've run I've changed my routine to not drink as often. I think at Painter's I only drank once or twice when I took a GU and same at Strider's. Provo River, Hobble and SF were a bit warmer so I drank a little more the last 1/2 of those races.

I hear a lot of elite guys just say they listen to their bodies and drink only when they get thirsty. I've also read some recent stuff that suggests the conventional wisdom that we should drink early and often and before we get thirsty during marathons may not be the most efficient and that it's better to just drink when you feel thirsty and maybe a bit more if it's hot. It appears that perhaps getting somewhat dehydrated during a race is OK and for optimal performance based on studies of elites it may be the way to go.

I'm honestly not sure what I'll do this year. I'll certainly be taking water with my GUs at 7,14, 20 and also gatorade during the last half but during the 1st half when it's cool I don't know if I'll take in a whole lot of fluids unless I feel thirsty.

From Clay on Tue, Sep 16, 2008 at 22:54:29

Thanks for the info, you are always so kind to help:-)

From Mike Warren on Tue, Sep 16, 2008 at 23:07:40

Tom, great job on the miles. Good nice easy pace today. I think the way you have been feeling lately, is the calm before the storm. I think its a good thing. I bet you will get that energetic killer instinct feeling, right before STG. I am really pulling for you, no one has worked harder!

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Kim and I slept in a bit again and went out later in the day. Lately we are just enjoying that little bit extra sleep a whole lot and fortunately our schedules allow us to be flexible. And it makes my work buddies from India happy when I get to work at 7am. But the downside is we aren't getting to run together as much. But it's been a great year running with Kim, I'm pretty sure we dominate the mileage board this year as far as "Hubbie-Wife Miles" go. :)

Ran at work around 9am. Was hoping to get some MP or HMP miles in and tested the waters at around 2.5 miles by doing some striders to see what the body had to say about the running faster idea. It pretty much said something along the lines of..."Nay, Thomas, the time is not yet that ye should runneth fast, but you should first go back to the gym and taketh out thy frustrations on the elliptical machine for the equivalent of around 4 miles....if thou doest this and listeneth diligently to thy body, ye may receive a small reward come race day....".

So I listened and obeyed the voice and had a delightful tempo-ish workout on the elliptical. Heart was mostly in the 175-185 range but touched 190 during the last mile or so. According the machine I was doing about 6:00-6:10 pace equivalent and finished what it said was 4 miles in 24:25. But I wasn't sure how elliptical miles really compare to running miles so I went for 30 minutes and will count it as 4 miles. But I think based on heart rate that the pace is probably not far off. So although my legs can't handle doing this type of workout on the roads at present, hopefully this will help me stay mentally/physically sharp, help me heal up quicker, and give me some confidence going into SGM. The funny thing is that even when my HR was hitting 190, I was starting to huff-and-puff pretty good but it still didn't feel anything like the exhaustion I feel at the end of race. I'm really not quite sure what to make of it, but I'm quite happy with the workout and the way I am feeling afterward. Almost a bit of a runner's high (or would that be an "ellipticaler's high"?).

Ave pace of running miles: 8:22.

From Jeff (LAD) on Wed, Sep 17, 2008 at 13:44:28

So how long has this hamstring been an issue Tom? You seem to be running through it, but have you considered just taking 4 or 5 days off completely from any running oriented workouts? You've got the base to handle it without too much ill-effect, and if it helps heal it this could have more of a positive effect on your SGM result. Do you have access to a pool to swim for 4 or 5 days?

From Kim on Wed, Sep 17, 2008 at 13:44:54

You are so much better at listening to the good voices now! Way to go and way to have a positive experience! However, I AM missing the hubbie/wife miles this week. :(

From Tom on Wed, Sep 17, 2008 at 13:56:25

Jeff thanks for the suggestions. The hamstring issue is a chronic thing for me that I've had for over 3 years ever since I ran back-to-back marathons in spring of 2005 just 2 weeks apart. I was supposed to run the 1st like a "training run" but ended up trying to race both marathons and have had hamstring troubles ever since.

Through some hamstring exercises and diligent stretching I can usually keep things under control but every now and again when I cross the line into overtraining/over-racing mode it will act up. In the past I've been ok running through the flare-ups as long as I don't do any fast stuff for a couple of weeks or so.

Depending on how things go the rest of this week I may do exactly what you suggested and just stick with the elliptical machine for most of my workouts before the race. After SGM I've sworn to myself that I will not do ANY running at all until all the lingering aches and pains that have plagued me all summer are GONE!

Kim - let's plan on getting some good miles in together tomorrow and Saturday. Looking forward to a great weekend getaway!

From Rivertonpaul on Wed, Sep 17, 2008 at 16:00:19

It's cool your body talks in archaic, scriptural English.

From JeffC on Thu, Sep 18, 2008 at 11:06:26

He who listeneth diligently to his body is wise, and shall have layed up in store a great reward when the great and dreadful day of the marathon cometh.

From Tom on Thu, Sep 18, 2008 at 11:09:55

Actually my body doesn't usually speak in archaic, scriptural English but since I noticed from Superfly's blog a few weeks ago that his body sometimes talks to him in this way and he's really fast, I thought I would listen extra close for these kind of deeper messages with hopes of great rewards down the road :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AM: Nice, easy relaxing run around the river bottoms with Kim. Legs are feeling a little better each day so it's nice to know I can do a hard crosstrain/eliptical workout and still be in healing mode for running. Earlier in the week I was thinking on Saturday when we run down the SGM course I would do some marathon paced miles but I think I'll hold off on that and just do eliptical if I get feeling like I just have to do something a bit more strenuous.

Ave pace around 9:35.

PM: Some bike and core workout.

From Clay on Thu, Sep 18, 2008 at 12:12:08

Are you heading down to SG this weekend, or did I read your entry wrong?

Keep working hard...

From Tom on Thu, Sep 18, 2008 at 12:17:37

Clay we are heading to SG for the weekend. Celebrating our 22nd anniversary.

From Kerry on Thu, Sep 18, 2008 at 16:47:17

Happy anniversary, Tom and Kim! Have a fun getaway. Hope the elliptical works its magic and you'll be 100 percent for SG.

From Mike Warren on Fri, Sep 19, 2008 at 00:34:34

Happy anniversary! You guys are more than welcome to run with us on Sat.

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