Every Run is a Great Run!

St George 5K

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Location:

Spanish Fork,UT,USA

Member Since:

Jan 15, 2007

Gender:

Male

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:???

10K:???

5K:??? 

 

Short-Term Running Goals:

2021 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

 

Personal:

I've been married to the lovely Kimberly for 34 years. We have 5 great kids.

http://lyndybutler.com/track/at-the-end-braydons-song

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 21.00 Year: 1344.24
Saucony Fastwitch #1 Lifetime Miles: 65.50
Asics Gel Excite #6 Lifetime Miles: 316.02
Asics Gel-Nimbus23 #1 Lifetime Miles: 55.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2066.30111.2078.055.352260.90
Asics DSTrainer17 #4 Miles: 518.60Asics DSRacer Miles: 89.30Asics DSTrainer17 #2 Miles: 36.50Asics DSTrainer17 #3 Miles: 244.00Asics DSTrainer17 #5 Miles: 529.20Asics DSTrainer18 #1 Miles: 492.00Asics DSTrainer18 #2 Miles: 290.80Asics DSTrainer18 #3 Miles: 60.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

This morning in Manti when I woke up it was +1 degrees and foggy.  I thought I'd take my chances on running later in the afternoon in SF. Good decision, not balmy by any means around 15-20 degrees, but the sun was shining and zero wind so it felt pretty good. Looking forward to Kim getting over her nasty cough soon so she can join me on these kind of runs.

8:25 

Asics DSTrainer17 #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.001.500.507.50

So just like yesterday morning in Manti this morning in SF when I woke up it was 1 degree. So I decided to at least wait until we hit double digits which wasn't until after 11am when it got to 10. But since the sun was shining (albeit filtered) and no wind it didn't feel so bad.  

Ran down to the river bottoms and was able to do a bit of speed work with 8 x 400m with 400m jog rests in between.  Didn't pay much attention to pace just ran by feel with it so cold but was pleasantly surprised to see all the quarters in the 1:25 to 1:30 range (5:45-6:00 min pace).

Asics DSRacer Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out around 11am again for some easy miles. Temps about the same as the last couple days.

8:27/153 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

The air was practically toxic today and thermometer said -3 this morning so ended up just doing a little bit at the gym. Some XT and 3.5 miles on the treadmill.

Asics DSTrainer17 #2 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.002.000.008.00

Temps below zero again this morning so waited until 11am to get out. Even then it was only 7 or 8 degrees but the air did seem a bit cleaner than yesterday.  Ran up to the jack-rabbit and was hoping to get a 5K tempo run down river bottoms road. 

Felt good the first mile when most of the downhill occurs and ran it in 6:28, even had momentary thoughts of trying for sub-20 for the 5K.  But then something weird happened about 1/2 way through the 2nd mile.  I'm sure it had something to do with the single digit temps and/or gunky air but I started feeling like my airways - nasal passage and throat - were swelling up so that I couldn't breath.

Start feeling light-headed, cold headache, and a feeling like being smothered and everything went very south at that point. Had to quit after 2 miles with 2nd mile coming in at 6:46.  Thankfully after about 1 minute the feelings of being smothered went away and I finished out the run nice and easy. Dang stinkin' inversion anyway. 

Asics DSTrainer17 #3 Miles: 8.00
Comments
From TBean on Mon, Jan 07, 2013 at 12:01:10 from 63.241.173.64

Cold temps, dry air, and the stinkin inversion make it tough to run some fast miles. Good effort anyway!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got up bright and early with hopes temps were just a tad better than most mornings of 2013.  Checked weather.com it said -1 degrees feels like -16. Ugh! And of course the lovely smoggy air. But poking my head out the door I didn't notice any wind so and I was already dressed for running so I ventured out. It was cold but not windy so it was bearable and I had an ok run in the dark.

Later in the afternoon went to the gym at work for 30 min XT + core. 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.000.507.00

Temps in the 20's today downright balmy! Air a bit cleaner too but still plenty of gunk. Hooray for Kim finally able to get out and try a run after dealing with such a nasty cold the last while. She did really great for not running at all for nearly 2 weeks.

Tried some speed today after 2 mile warmup with Kim.  Dropdown intervals 1, .75, .5. .25 miles, with .5 rests in between the first 3 and .25 rest on the last.

This workout was harder than I wanted it to be. I think not having the usual bit of tail-wind and gunky air had a lot to do with it and maybe just and off day for me.  I was still able to meet the main goal which was to stay mostly a bit faster than 5K pace.

Splits (pace not time) were 6:24, 6:25, 6:22, 6:02. 

Asics DSRacer Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got out early with Kim around 6am. Could actually see the stars from our house but got pretty foggy down in the river bottoms. Probably around 10 degrees or so. Ran about half with Kim and the rest solo.

Later got to the gym at work for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles at the gym on the beloved treadmill and a little core work as well.

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Woke up to about a foot of fresh powder everywhere so grabbed a snow shovel and went at it for an hour or so. Later in the morning I was able to get out and slosh around the snowy roads for a sloppy 3 miles.

Asics DSTrainer17 #3 Miles: 3.00
Comments
From JimF on Fri, Jan 11, 2013 at 14:05:44 from 98.222.218.178

Sounds like a better day for skiing than running but great job getting out in the tough conditions.

From Brent on Fri, Jan 11, 2013 at 15:56:26 from 70.196.194.87

Tom, winter time running, running plans gone crazy, tough time of year to stay on a training schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Quite the run today in the snow. Talking to Kim we wondered if we shouldn't name this run "Dumb & Dumber". Not sure who gets to be Dumb and who is Dumber.  Could also call it "Slip Slidin' Away" with the sloppy roads and all the slipping and sloshing around we did.

Our generic cheapo Costco Yak Trax knock-offs are pretty much falling apart now so we only used them for a couple miles before they were more trouble than they were worth and we ditched them. It was nice to have Kelly and his eternally enthusiastic dog Bebe along for this one.

Made it to 9 miles but it felt more like 20+ and took nearly 2 hours. 

Asics DSTrainer17 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Woke up to a whopping -8 degrees! Waited until around 11am when it was up to around +5 degrees and went out with Kim for an easy 5 miler. Sure looking forward to St George this weekend and temps in the 50's.

Asics DSTrainer17 #3 Miles: 5.00
Comments
From Clay on Mon, Jan 14, 2013 at 13:45:40 from 66.182.65.162

You guys are crazy! I'm happy staying with the treadmill when its this cold! I too am looking forward to SG this weekend.

From Tom on Mon, Jan 14, 2013 at 13:54:24 from 67.199.179.59

Clay I usually haven't thought we were crazy when people have suggested it, but with today's and Saturday's runs I'm beginning to think we may be a bit loony!

I have run on the treadmill a couple of times this month but I hate that about as bad or worse than the frigid temps!

See ya on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did the treadmill thing today at work. Also did around 30 min XT + core. Toward the end of the run I did 10 strides.

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got out around 11am with Kimi. Around 15-20 degrees with (almost) some sun it felt downright balmy and we had to shed a layer.

Asics DSTrainer17 #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Out bright and early with Kim and Kay. Around 8 degrees but not much wind so it was bearable.

Later went to the gym for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 4.50
Race: St George 5K (3.1 Miles) 00:19:50, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.002.600.509.00

Had fun running in the bright sunshine of St George. Only in the 30's during the race but still felt great. Always happy anytime I can so sub-20 on an honest course.

Wasn't sure what to expect with this race. I've been doing some speed-work but it's nearly impossible to do anything meaningful during winter with the nasty weather and cold we've been having. And treadmill speed sessions don't seem to quite cut it either. I figured I'd just go out around 6:30 pace, see how it felt, and speed up as much as I could as the race progressed.

Mile 1 - 6:24: Just running what felt about right, very slight uphill on this mile but around 6:25 pace felt pretty good. A bit frustrating having to dodge the 1/2 marathon folks who decided to walk the entire way during end of mile 1 and beginning of mile 2. But my frustration causes me to speed up and pass a few folks and start to get back into the feel of race mode since I haven't raced forever.

Mile 2 - 6:20: Feeling good on this mile, hit the turn onto the trail and back towards the Dixie Center slightly downhill. Pass a few more folks and become aware of some dude breathing down my neck just a few feet behind me.

Mile 3 - 6:30: Not feeling so good anymore but last mile of a 5K isn't supposed to feel good. Still have a guy right on my tail and keep trying to surge to put him away early in the mile since I'm not much of a kicker.  At one point I think I've got him beat but the last 1/2 mile I start to fade and he catches up. Still manage to stay ahead until the last .10 of the race when he kicks and just beats me by a second or so.  Later I find out I actually beat him by a hair according to chip time so I guess that's some consolation.

Pretty happy with the race. A little disappointed how I faded the last 1/2 mile but seems like that happened to me before with 5Ks when I have a low mileage base like the last few months. Looking forward to another 5K in March at the Leopard Run.

 

 

Asics DSRacer Miles: 9.00
Comments
From Bonnie on Sat, Jan 19, 2013 at 14:17:15 from 196.3.39.209

Great job!!!

From Brent on Sun, Jan 20, 2013 at 13:02:06 from 70.196.196.186

Tom, 200 commando points for breaking 20, anyday breaking 20 is a great day, you hae a very good speed base for the upcoming races.

Stay Kool, B of bS Rools out

From Tom on Sun, Jan 20, 2013 at 18:33:50 from 67.199.179.59

Thanks Bonnie and Brent. Always feels good to earn some commando points. Too bad we missed you Brent would have been great to chat a bit. That sunshine was great, now that we're back in the ice-cold inversion smog gung I'm sure envious of you guys down south!

From Lily on Sun, Jan 20, 2013 at 18:57:58 from 67.199.178.95

Nice job. I thought about going down and doing the 5k. Wish I would have

From TBean on Mon, Jan 21, 2013 at 13:19:22 from 63.241.173.64

The under 20 is impressive! It gets harder very year for us old.

From Tom on Tue, Jan 22, 2013 at 13:49:04 from 67.199.179.59

Thanks Lily and Terry. Lily you should have gone down if for no other reason than to get some unfiltered sunshine for a few hours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Dang this nasty inversion is really bumming me out. And spending the weekend in sunny SG just makes it that much more depressing! One measly degree in the morning and air as thick and gunky as could be. So went into work early and got to the gym around 9:30. Did 6 miles on the t-mill and also 30 min XT + core.

Asics DSTrainer17 #2 Miles: 6.00
Comments
From TBean on Tue, Jan 22, 2013 at 12:54:29 from 63.241.173.64

If you wouldn't have run that 5K in STG so dang fast you wouldn't be so excited to hit the streets with hopes of nice air and clear roads.

From Tom on Tue, Jan 22, 2013 at 13:16:30 from 67.199.179.59

Terry I don't know about the dang fast but now that I know how nice is it in St George compared to here it makes me REALLY look forward to running in those conditions again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got out just before lunch. Air still pretty gunky but seemed a bit better and warmer than the last couple of days. Temps maybe around 15-20 but didn't feel too bad. Just kind of spaced out during this run and don't remember much.

8:37 

Asics DSTrainer17 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did everything at the gym today. Six miles on the treadmill including some strides to break up the boredom. Also did 30 min XT + core.

Asics DSTrainer17 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Wasn't sure what to expect for the weather waking up early this morning. I was pleased to find temps in the mid-20's, no snow/rain yet, and very little wind. Probably the nicest morning so far this year up in these parts! Glad I got it done before all the freezing rain fiasco started!

Just took it easy, ignored the watch, got into space-out mode, and enjoyed the run.

8:55 

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got up early all excited about 32 degree temps. My excitement was short-lived as I noticed very slick patches of nearly invisible ice at random spots on the road. Even worse down in the river bottoms as the roads were pretty much iced over everywhere.

So at this point my main objective became just to not fall on my behind. Ended up mostly walking/skating in the bottoms and back up the hill. Best roads were the main roads around residential areas which were mostly runnable but I was so worried about finding ice I never dared speed up much.

I think my average pace ended up just under 11 min/mi. But on a positive not I did not fall on my behind. This January has NOT been kind to runners in northern Utah.

Later got in 30 min XT at the gym. 

Asics DSTrainer17 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Well after getting up bright & early and getting bundled up and ready for the fog, got outside to find the roads all iced over in many places and not really runable or safe with the low visibility and ice. So went back inside, took all the gear off and went back to bed for a couple more hours.

Kim had meetings and business through much of the day but I was able to get out around 10am and find much nicer conditions. Still foggy but no ice and temps just above freezing. Felt pretty good during this run and glad to get in 12 miler since I don't think I've gone over 9 all month. Need to start thinking about Boston and getting some endurance back.

8:28/150 

Asics DSTrainer17 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Had a nice snowstorm and a few inches on the roads to greet us this morning. Did lots of slip-sliding-away most of the time. We did find one road that for some reason was better than all the rest so went back and forth on that one a couple of times. The poor footing seemed to get worse towards the end. Fun stuff, not sure which is worse the bitter cold and fog or the sloppy/slippery roads. I think I'll take the sloppy stuff, warmer temps and clean air.

Later in the afternoon got to the gym for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Snowing again but I decided I still like running in snow a lot better than the gunky inversion, especially if the roads are mostly clear like they were today when I went out around 11am.

Schedule called for 10-12 uphill repeats but since my next 5K is very much downhill I decided to push it on the uphill the first 6 repeats and then do a switcheroo and work on fast downhill running for the last 6. Felt pretty good but I sure am a wimp on the uphill. 

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another snowy morning. Decided to join Kim and Annette and run around the track at the girls gym at the high school. Kind of tedious like the treadmill at first but then I zoned out and felt pretty good like I could run forever. Not sure on distance but should be pretty close to 6.

Later in the afternoon went to the gym at work for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran indoors like yesterday again. Except today is a rest day for Kim and nobody else showed up so I had the place to myself. I wore a HR monitor this time so I could get a better idea what my pace/distance was.  Looks like I was around 8:30 pace.

Later went to the gym at work. Didn't feel like doing XT so I did 2 more easy miles on the treadmill and some core. Looking forward to some sun & fun the next few days! 

Asics DSTrainer17 #2 Miles: 2.00Asics DSTrainer17 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A dandy little 6 miler with Kim in the sunshine. Shorts and t-shirt and temps in the 50's. No complaints!

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nice morning run up/down the trail including Snow Canyon.  

Asics DSTrainer17 #4 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning out in the lovely 14 degree inversion weather.

8:58 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.500.508.00

Gotta be up in SLC all day for work so got to the gym early for a fine treadmill workout. Must have been brain-dead I forgot most my gear and also the breakfast I had put together last night to bring with me to eat after the run. Luckily the gym has loaner gear (if you don't mind looking like a dork) and I got some food at the cafe at work so all was well.

After 2 mile warmup did 4 x 1 mile @ just-faster-than-5K-pace with 1/2 mile jog rests in between. Workout was OK, always seems like speed work is a easier on the treadmill and you're cheating a bit but it sure beat trying to do it in frigid temps and gunky air. Did first mile around 6:20 then sped up each mile finishing the last one in just under 6.

Asics DSRacer Miles: 8.00
Comments
From TBean on Wed, Feb 06, 2013 at 08:20:17 from 63.241.173.64

Good Man. You should have snuck away and come run with me at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the early morning. Around 25 degrees which feels warm this year.

8:50 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got out around noon and enjoyed a nice run in the sun minus the smog. Around 30-35 degrees but with the unfiltered sun if felt warmer. Too bad we only get these days once in a blue moon in between inversion-land and the next storm.

8:22/144 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five on the treadmill.

Asics DSTrainer17 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Definitely tough to get these longs runs in on these cold, stormy and sometimes slick-road mornings. But we got it done albeit at a very leisurely but sometimes still difficult pace. Started out with a good sized group but it was mostly Doug and Kim and I for the last half of the run.

Asics DSTrainer17 #4 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Had a nice run in light snow with Kim in the early morning. About an inch of fresh snow on the roads but not slick most places and not windy so it made for a nice peaceful run. 

PM: Went to the gym at work around 2:30pm for 30 min XT + core.

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.001.009.00

Was hoping it would warm up a bit more for the 800m repeats workout but just before noon before I went out it was still only in the low 20's. Oh well at least the air was fairly clean and the roads were clear. 

Been trying to get lots of downhill training since my March 5K is very downhill. Ideal would be running down a canyon but doesn't work so good in the winter. So for workout today I maybe dropped 100-200 feet overall but nothing very steep. And the hoped for tailwind actually ended up being a bit of headwind so that made the workout pretty tough. Ended up taking full advantage of the 3-4 minute rests in between and did more walking than usual.

Did 8 x 1/2 mile repeats, shooting for 5:55-6:05 and that's just about how things worked out. Felt pretty well pooped at the finish and glad to be done. Didn't love having longs and my jacket the last 4 repeats, I was wishing for shorts and no jacket.

Splits were as follows: 3:03, 2:58, 3:00, 3:03, 3:02, 3:02, 2:57, 3:00. 

Asics DSRacer Miles: 9.00
Comments
From JimF on Fri, Feb 15, 2013 at 11:30:02 from 98.222.218.178

Nice job on the workout. I like how you say 100-200 feet is nothing steep. Probably not a hill around me with that much elevation change. Ha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: Had a nice recovery run, mostly with the lovely and talented Kimi.

PM: Did 30 min XT + core at the gym. 

Asics DSTrainer17 #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7 miler just before lunch.

8:28/149 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice & easy 5 miler in the early morning with Kim and Kay.

Asics DSTrainer17 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Had a nice run this morning, weather was cold and a bit windy but skies and roads were clear and we got some nice sun the last few miles. Started out with a pretty good sized group that ended up with Doug and Alan and Kim and I most of the last 2/3 of the run.  

Had planned anywhere between 12 and 16 miles depending on how things went and thankfully everything went well and we got the full 16.  

Asics DSTrainer17 #4 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Waited until the sun came out then went out with Kim for 6. A bit cold and breezy but still nice to see the sun.

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Nice short-sleeves and shorts run in St George just before lunch. Around 50 degrees so pretty nice even with the breeziness. Did a few downhill strides along the way.

8:17/152 

Asics DSTrainer17 #4 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

Asics DSTrainer17 #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.500.007.00

Had plans for a downhill 5K tempo run so decided to wait until just before lunch and run down from the top of Harry's Hill. Thankfully the weather cooperated and roads were clear and not too cold, although the cooler/humid conditions tend to give me calf cramps.

This route is very downhill the first 1.25 miles, then some decent downhill the rest of mile 2 with mostly flat to slight downhill the last mile. I had mapped out the course with the course tool earlier and had plans to try and run splits of around 6:00, 6:15, 6:30 to finish around 19:30 for 5K.

But stupid me with the downhill I have a hard time pacing and like to go out too fast, which I did today making me hit close to max HR (around 190) too soon around middle of mile 2 which leads me to crash and burn shortly there after. Barely into mile 3 I started feeling the GI distress and legs turning to noodles and feeling like they might cramp so I wimped out and decided to stop at 2.5.

I'll do this run again in a couple week where I hope to redeem myself.

Splits/Ave HR:

mile 1 - 5:45/174

mile 2 - 6:11/185

mile 2.5 - 3:18/189

Max HR 191 

Asics DSRacer Miles: 7.00
Comments
From TBean on Fri, Feb 22, 2013 at 13:45:12 from 63.241.173.64

I have that same downhill pacing problem. Dang good 1st mile!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice morning run with the gang and nice to cut back the miles a bit this week.

Asics DSTrainer17 #4 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the brrrr early morning (15 degrees with wind chill of 2) and a humongous moon.

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.250.758.00

Just before noon did some mile repeats with the first 2 being very downhill and the last 2 just a bit downhill but essentially flat with the dang headwind that made me very tired by the end!

Mile splits were 5:47, 5:47, 6:29, 6:39. Jog/walk rests of 4-5 minutes in between.  

Asics DSTrainer17 #4 Miles: 8.00
Comments
From TBean on Wed, Feb 27, 2013 at 13:57:09 from 63.241.173.64

Impressive first two miles even if it is down hill.

From Tom on Wed, Feb 27, 2013 at 14:01:08 from 137.65.57.81

Thanks Terry, thing is even after I made the speech last week about learning how to not go out too fast on downhill I go and do the exact same thing again this week. Oh well hopefully I figure it out before the Leopard run. Last year I actually paced it pretty good, probably too conservative the first mile, I'm going to really try and do similar pacing this year, just 5 seconds faster per mile. Maybe if I'm lucky I'll at least be able to keep you in my sights at that pace :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice & easy 6 miler with Kim on a sunny (but still dang cold!) day around 10am.

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 

Asics DSRacer Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 

Asics DSTrainer17 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Had a dandy 18-miler in the morning with the gang. For the last 12 miles it was mainly Kim and I, Doug, and Alan.

Asics DSTrainer17 #4 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Went out with Kim early. Temps weren't bad but there was some wind and snow/hail pellets that were kind of painful when they would pelt you in the eyes.

PM: Went to the gym around 3 for 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice relaxing run in the sun just before lunch. Did some strides the last half of the run.

8:15/150

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

 

Asics DSTrainer17 #3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.002.500.607.00

Great weather today perfect for another downhill 5K time trial. Temps in the low 40's and sunny with very little wind. I vowed to not make the same mistake as the last 2 weeks and go out too fast on the early steep downhill.

Plan was to run mile splits around 6:00, 6:15, and 6:30 to end up just under 19:30 for 5K. I almost forgot the plan and started out mile 1 a bit quick but then I mentally slapped myself upside the head and stuck to the plan, which ended up working out quite nicely and I ended up at 19:23.

Mile splits were 5:57, 6:16, 6:30, :39 (last .10)

I'm pleased with this workout. Maybe since Old Bean recently tweaked his hamstring playing church ball I can give him a little scare at the Leopard 5K!

Asics DSRacer Miles: 7.00
Comments
From TBean on Fri, Mar 08, 2013 at 08:36:28 from 63.241.173.64

Nice workout. My scare factor just went up 5 or 10%!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Another nice long run with the gang. A bit breezy with snow flurries at times but temps in the mid-30's so it wasn't too bad. Nice to be getting some good longer runs in the last few Saturdays.

Asics DSTrainer17 #4 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles with Kim on a very dark and kinda spooky morning.

PM: Thirty minutes XT + core at the gym. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.507.50

Went out around 11am. Temps around 45-50, mostly sunny very little wind made for perfect running conditions.

Did my last speed workout before my 5K in 11 days. Drop-down 1, .75, .5, and .25 miles with 2-4 min jog/walk rests in between. The 1/.75 were on pretty steep downhill with the last .5/.25 on slightly downhill to flat terrain so that's why the short distances are slower.

Feel pretty good about the workout and should be ready for the race. Don't know that I'll be able to stay very close to Terry B but I should be able to beat my time from last year unless something weird happens like headwind instead of tailwind or I go out too fast. Should be fun!

Splits times/pace: 1m - 5:40, .75 - 4:02/5:23, .5 - 2:43/5:46, .25 - 1:25/5:40 

Asics DSRacer Miles: 7.50
Comments
From TBean on Wed, Mar 13, 2013 at 13:53:32 from 63.241.173.64

Goood workout! I'm afraid I wont be getting much in the way of speed workouts before the race. Hope I'll be able to let'r fly next Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles in the dark.

PM: 30 min XT + core. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:42/143

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

First 20-miler of the year, we'll do another one in 2 weeks then it's off to Boston 2 weeks after that for 26.2! Not sure how things would go after the emotionally draining week but it worked out ok. Weather was about perfect for a run like this in the mid-40s and maybe 50's by the end.

Lots of folks in St George this weekend but we still had company most of the run, glad the Hal and Carl G could stick with us the last half of the run it always helped to have a crowd. 

Asics DSTrainer17 #4 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles

PM: Thirty min XT + core 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Spinkled in a dozen strides along the way.

8:26/145 

Asics DSTrainer17 #4 Miles: 8.00
Comments
From Kim on Tue, Mar 19, 2013 at 12:18:32 from 160.7.252.221

Be careful when you spinkle! :o)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Weather.com said 43 degrees and didn't seem windy at the house but shortly into the run it was apparent the wind was nasty and seemed to be blowing from all directions. Froze my fanny off it's probably still somewhere down in the river bottoms. Never did warm up the entire run.

PM: Did 2 more miles on the treadmill + core. The normally dull t-mill miles went by pretty quick because I was able to chat with Scott B. the whole time. 

Looks like the 5K on Saturday could be cold and yucky :( 

Asics DSTrainer17 #2 Miles: 2.00Asics DSTrainer17 #3 Miles: 6.00
Comments
From TBean on Fri, Mar 22, 2013 at 08:14:48 from 63.241.173.64

Looks like it's gonna be cold! Oh well, win some and ya lose some.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run but got to the gym for 30 min XT.

Race: Running of the Leopards 5K (3.1 Miles) 00:19:52, Place overall: 33, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.003.100.008.30

This ended up being more of a glorified tempo run than a race for me, spent a fair amount of time stressing out over slick spots on the road. Never could loosen up and felt overly tense the whole time.

With the cold/slick/sloppy conditions prior to the race I had completely gotten out of the mindset of trying to go all-out, then when it turned out the roads weren't quite as bad as expected I just could never seem to get my head into race mode. So it is what it is and I'm ok with the sub-20 even though it was over a full minute slower than last year and over 2 minutes slower than the Great Terry Bean who had an awesome race and ran sub-18.

Woke up to a blizzard and almost decided to bag the race and just do a long run close to home. But weather forecast showed clearing later and so thought I'd take my chances.  Drive up with Kim was downright treacherous with lots of cars off the road. Luckily we had left plenty early and were able to get to the race with plenty of time.

Met up with Terry, got on the bus and had time before to get in 3 miles warmup. The first and last part of the race had the worst of the slick spots but I was surprised that most everyone seemed to still able to run pretty quick the first mile and I tried to switch into a quicker mindset but it just wasn't working. I did end up running my first mile similar pace as last year but miles 2 and 3 were a lot slower.

I may see if I can find a 5K in 2 weeks and try and put my recent training to better use than I did today. 

Asics DSRacer Miles: 8.30
Comments
From TBean on Sun, Mar 24, 2013 at 21:44:28 from 97.117.91.109

Your family had a pretty stressful week so I'll let you pass with a sub-par 5K on a sub-par day and tough week.

It was good to see you and Kim and put in a few miles together. Your next race I want to see the real Tom push the pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles on a stinkin cold and windy morning, 20 degrees but felt like 10 with the stiff breeze. Felt pretty sluggish.

PM: Thirty min XT at the gym.

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Kim and I decided to drive over to Salem and run to get out of the wind. Felt sluggish the first 1/2 of the run but it got better the last half.

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six easy about 4 of them with Kim. Bright moon and warmer temps were awesome. Kim taking a spill and getting all beat up not so awesome :(

PM: 30 min XT + core. 

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the sun just before lunch. Did 10 strides along the way.

8:10/157 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Asics DSTrainer17 #5 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Asics DSTrainer17 #4 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles easy.

PM: 30 min XT + core  

Asics DSTrainer17 #5 Miles: 6.00
Comments
From JimF on Tue, Apr 02, 2013 at 17:15:05 from 98.222.218.178

It has been awhile since I checked in. Glad to see you are still as consistent as ever.

From Tom on Thu, Apr 04, 2013 at 07:34:42 from 160.7.252.221

Jim - thanks for checking in on me. Haven't been spending much time on the blog lately other than logging the miles but glad to see you've been able to get out and get some miles and enjoy some vacation time as well. Hope it's a great running year for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles later in the morning with Kimi on a bit of a drizzly day.

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice late morning 6 miler with Kimi in the sun on the Park City trails.

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six easy with 10 strides along the way. 8:31

PM: To the gym for 30 min XT + core 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five easy miles on the lovely treadmill just before lunch.

Asics DSTrainer17 #3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Easy sorta long run. Boston in 9 days I'm starting to get excited. Looks like the weather might by pretty dandy.

Asics DSTrainer17 #5 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning. I lucked out and timed it just right so I didn't get rained on much or have to deal with much wind.

Also did 30 min XT + core just before lunch.

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles easy

PM: Gym 30 min XT + core

Boston is almost here! 

Asics DSTrainer17 #4 Miles: 6.00
Comments
From Dale on Thu, Apr 11, 2013 at 10:45:49 from 69.10.215.11

Good luck out there and have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles at work just before lunch. At mile 2 I started doing 15-20s strides every 1/2 mile so I ended up with 10 of them.

8:08 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #5 Miles: 6.00
Race: Boston Marathon (26.2 Miles) 04:30:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.500.000.000.0025.50

Very crazy day. We plan for a lot of things that might happen during a race but a DNF due to terrorism is not one of them. Just glad that Kim and I are safe and very sad for those who were killed or injured because of today's senseless act of violence.

I'm writing the rest of this report a few days after the race. Still hard to fathom what happened. This may well end up being my longest race report ever but I want to try and capture as many of my memories as I can while they are still somewhat fresh on my mind. I'll try and include lots of pictures and maybe even some video to help keep anyone that reads this awake :)

Kim and I decided to not read each others reports until they were completely written so it will be interesting to see what stands out in each of our memories.

I'm just so glad I decided to run this with Kim and also that we decided to leave the watch home (literally) and not even worry about pace. Looking at Kim's SGM time and what the race predictor shows for Boston I can see that if I would have paced Kim to run her best time we very likely could have been arriving at the finish line at around the worst possible time.

Just wish I were a better writer so I could properly capture the grandeur of this amazing race, the spectators, and the great people of Boston who treated us so wonderfully.

Where to begin.... so for some reason we booked a red-eye flight Saturday night that left SLC at around midnight and got us to Boston at around 9:30am on Sunday. Maybe not so smart I know but it actually seemed to work well for us as both of us slept better than we ever have the night before a race on Sunday night. Never did feel overly tired or jet-lagged during the whole trip.

Here's a nice picture of us on the plane: 

 It was nice to finally arrive in Boston!

 

Once we got settled at the hotel (so thankful they let us check in early!) we headed over to the expo to get our race stuff and start soaking in all the pre-race excitement.

The only bummer thing was that all the medium men's BM jackets were gone and small was a bit too snug so I had to settle for the oversized large. Also in all our excitement somehow we forgot to pick up our race poster :(  Now we did see a few folks at the airport that had a whole bunch of extra posters and we almost asked one of them if they would be willing to sell 1 or 2 of them to us but we were not bold enough.  So if by chance anyone knows how to snag one of these posters after-the-fact we would really like to get our hands on one.

 

We then headed down Bolyston street to the finish line area and took a few more pics and chatted with a few other excited runners. At that point the possibility that anyone could blow up a bomb at that location was the absolute furthest thing from anyone's mind.

 

 

We eventually made our way to the pre-race pasta dinner. Got there a bit early so we walked around and watched some street dancers and statues. Statue watching usually isn't very exciting but they have some pretty groovy statues in Boston. 

 

While we were in line for the dinner we got talking to an older Chinese gentlemen behind us. Turns out he was kind of a celebrity of sorts. He 70+ years old and always runs barefoot including his BQ marathon which just happened to make him cool enough to show up in Runners World magazine May edition, page 26. Not sure of his full name but his first name is Ty.

Then it was back to the hotel to get all our gear ready for the race and get some sleep! I think we actually got to bed about 9pm which would be like 7pm in Utah. I was worried I would wake up at midnight or something and be up all night but both Kim and I slept soundly clear until the alarm went off around 5:30am.

Got our gear ready, had a quick breakfast (yogurt, granola, banana I think), then hopped on the hotel bus to the Commons to get in the long lines to load the busses to the starting line. We were in line for quite a while maybe an hour but it went by quickly as we had some great chit-chat with the 2 ladies behind us in line. Weather was little chilly still but just about perfect for a 10am race. 

The bus-ride to Hopkinton seemed to take forever but we still arrived with plenty time to kill before our wave 3 race start at 10:40. We mostly passed the time doing what any seasoned runner would do which is stand in port-a-potty lines :) Also we found time to grab a marker and give ourselves some temporary tattoos in hopes of garnering lots of personalized cheers from the spectators!

 Then before we knew it it was time to make the walk to our corral at the starting line, wait for the horn sound and we were off! Quite the sight to see the road ahead and behind us filled with runners of all sorts creating a rainbow of color all moving in the same direction toward our far-off destination 26.2 miles down the road. 


OK so I guess now the actually race report begins!

Miles 1-12: I can't remember any particular memory that stands out during these first dozen miles. Just Kim and I, having a great time, taking it easy and soaking in the whole experience. So fun to go through these smaller towns in this part of Mass and be so warmly received by the towns-folk. There were a few sections of the race with not so many spectators but once you get into these townships the streets were lined with the most enthusiastic spectators you've ever seen.  

Also quite a few bands (mostly of the 'rock' variety but also some of the 'brassy' variety) playing along the way. Spent plenty of time giving high & low 5's to the folks lining the street especially when they were 10 years old and under. Just a lot of fun-fun-fun during these miles.

I also ate more stuff during this race than any other race I have ever done. And that's with not having a single GU! So many folks handing out stuff it was hard to say no especially to the kids.  

Let's see if I can remember everything I ate along the way..... bananas, oranges, licorice, jolly-ranchers, starbursts, baby-ruth, chocolate-chip cookie, fig newtons and otter pops. There were probably other things that I'm forgetting. I was also offered a hamburger and beer but I resisted :)

Somewhere during this part of the race we ran into these nicely dressed familiar faces. And the great thing is they were cheering for Kim! 

 ---------------------------------------------------------------------------------------------------

Miles 13-16: Much of this is through the town Wellesley and the famous Wellesley College women. For some reason this section of the race is known for being a favorite for the guy runners :) 

 

Here is some video showing the entire stretch of the race past Wellesley College. Yes I did steal a few kisses but only on the hand and cheek and of course with Kim's permission :)

I really enjoyed this section of the race, and not just because of the Wellesley women. I just felt like the crowds of spectators throughout the entire township of Wellesley were amazing and bursting of energy and enthusiasm that transferred to us runners and provided a real boost.

---------------------------------------------------------------------------------------------------- 

Miles 16-20: During this section of the race we get to deal with the infamous Newton Hills. These are a set of 4 main hills (seemed like there were a couple more than that to me) with the last hill being the one referred to as "Heartbreak Hill". It's not that these hills are really all that nasty, especially compared to what we have in Utah. But it's just that they come at a time of the race when you're prone to hit the wall anyway and the fact that there are multiple hills to deal with can really mess with a runner mentally and physically.

Thankfully since Kim and I were taking it easy with our pacing we didn't have to face any "heartbreak" although during this section I did feel more tired and wanting to be done more than at any other time in the race except for maybe mile 25. 

But like everywhere else the spectators were amazing and always kept us going. We made it a point to not walk up any of the hills but save any walking to only while drinking through the water stops. We came across a few more kind spectators who were cheering just for us.

 

Sorry for getting my finger in the picture Kim!

Also during this time we took some time to think about Kim's brother Kevin who passed away unexpectedly last month. We wanted to dedicate some of this race to him and these miles gave us a good chance to focus on that. We also ran into another Kevin running the race and had a chance to tell him a bit about our Kevin and what an awesome life he lived.

 

Miles 20-23: I'm not sure who decided to build Boston College at the top of Heartbreak Hill around mile 20, but whoever did it was a GENIUS!

Unfortunately just before this point of the race Kim's phone/camera ran out of battery and died. I suppose all that time we spent taking video at Wellesley used up a lot of juice.

Too bad too because these miles were the high-point of the race for me and I think Kim too and it would be so great to have some pics and video. I gotta admit that although the Wellesley girls at mile 13 seem to get more attention, the boys & girls of BC were the most amazing, enthusiastic, energetic spectators I have ever seen anywhere in my life!

Kim and I found ourselves along the right side of the road being completely drawn up into an incredible running euphoria as we ran by these students. Talk about a MEGA-ENERGY-RUSH!!  

Running along and slapping all these kids on the hands and hearing them scream our names along with words of encouragement was truly one of the most incredible running experiences of my life. Is this what it's like to be a rock star! I'm getting big chills and goose bumps as I think and write about it. 

Kim and I got so pumped up after this I'm sure miles 20-23 were easily our fastest miles of the race.

--------------------------------------------------------------------------------------------------- 

Miles 23-25.5:  Somewhere around our mile 23 is where the unthinkable happened. As you might imagine by the time we finally figured out what was going on our running euphoria we had picked up at mile 20 came crashing down and turned into running confusion, chaos, and eventually great sadness mixed with anger.

The first clue we got that something was going on was somewhere during mile 23 or 24. We could hear another runner in front of us saying something about "explosions" and "..but I want to finish..." and that's about it. We didn't think too much of it, our first thought was that maybe something was going on with someone in this runner's family at their work or something.

But then we started noticing something a little different with the spectators and with the policemen who were along the course every so often the entire route. Lots of people talking on their phones with concerned looks on their faces. The whole vibe of the race had changed and the atmosphere just felt uneasy.

Then another runner who had been talking on her cell phone told us the news that 2 bombs had gone off near the finish. But at that time her and a few others we talked had been told that the damage was minor and nobody was hurt. So my initial thought was that maybe some prankster had just lit off some M80's or something but nothing serious. But later when we saw a 1/2 dozen or some ambulances go racing down the other side of the street we realized it was a lot worse. 

We ran mile 25 with this uneasiness in the air, then 2 or 3 blocks after we had passed the sign that said "1 mile to go" (on Commonwealth Ave. just before Mass. Ave) we could see a lot of runners stopped and looking confused along with spectators and local residents. At this point there was nobody with a bullhorn or otherwise appearing to be in charge telling us what we should do. Obviously the folks that might have been in that position had their hands full dealing with the chaos a few blocks down the road. 

So what you had were a few folks who sort of knew what was going on waving their arms and yelling for the runners to stop and letting us know the race was cancelled at that point. About another block away at Mass. Ave. it turns out is where the official police-line began where nobody was being allowed to pass that point.

Very confusing and chaotic for quite a while. Nobody really knew what was going on or what we should do next. Kim's cell phone was dead but it wouldn't have mattered since at that time they had shut down all cell towers in the area to prevent anyone from possibly detonating another bomb using their phone. So even though a few people were offering their phones to us so we could call home to let our families know we were safe, we were unable to contact anyone for quite a while.

Also all the metro trains and buses had been shut down so we couldn't really go anywhere. For probably close to an hour we just kind of wandered around the grassy area located down the middle of Commonwealth Ave. waiting for instructions on what we should all do.  

During this time runners kept pouring into the area so soon we probably had a few thousand runners, all at 25.5 miles into the race, tired, hungry, thirsty, and starting to get cold as the clouds had come in and the wind was blowing pretty hard. 

Here is a pic showing the area around that time. We didn't take this pic but I pulled it off the web just to help show what things looked like.

 

Memories that stand out to me during this time include the following.....

As I mentioned it was quite confusing and chaotic at the spot where we had to stop. Many runners had no clue what was going on, and at 25.5 miles into a marathon a lot of times your brain isn't quite working right and all you're focused on is getting to the end so to be abruptly told you have to stop is pretty hard to digest.

One 70+ yr old runner had no idea what was going on and came running toward where we had stopped and was trying to tell people to "get out of the way, don't you know there is a race going on!?". After we explained to him what had happened he just broke down with some of the saddest tears you could ever see. He was so sad that someone would bomb a race and also just sad he had to stop.

Then he explained why he was so sad. He pulled out of his pocket a small bag of ashes and told us they were part of the ashes of his old running buddy who he had run many Boston marathons with. He was carrying a few bags of his ashes and had dedicated the race to him. He had given 1 bag of ashes to the girls at Wellesley College and told them to sprinkle them over the grass of the campus. Then at the top of Heartbreak Hill he had sprinkled another bag of ashes. I think he had done similarly at other spots during the race. The last bag of ashes he had saved to sprinkle at the finish line and he was heartbroken he wouldn't get the chance to do it. But I suspect when things settle down and people are allowed back in that area he'll make his way to the finish line area and finish his task.

The other thing that stands out during this time is when the angels came to help us. By us I mean all the runners who had to stop 1/2 mile from the finish. By angels I mean the unselfish people that lived in that area. As I mentioned earlier we had a large group of exhausted runners, many in dire need of something to drink and many starting to shiver in the cold wind. Kim and I were starting to get pretty thirsty ourselves and had started to shiver. We decided to move towards where the largest grouping of runners were with the idea that it would be warmer where we could all huddle together.

Then out of the nowhere we see a lady walking around handing out trash bags and who promptly gave us each a bag. We were just so grateful to her for doing that, it didn't make us balmy warm but it stopped the shivering and felt like a fur coat at the time. As she ran out of bags and left to find some more, another guy shows up with bottles of water and starts handing them out. He claimed he had stole them from a nearby store, I have no idea where they actually came from but whatever the case we were just so thankful for the hydration.

More and more people who lived in the area kept showing up and bringing more garbage bags, jackets, water, food, etc. Whatever they had handy they stepped in and took care of all of us. These angels gave us whatever they could, with no thought of anything in return and many of them basically gave away all the blankets and jackets they had in their homes.

Just an amazing thing to see all the goodness from the residents of Boston amid the terrible tragedy occurring a few blocks down the street.

After a while the city send a few metro buses over to our area and parked them there for us to sit in and stay warm. Finally someone was able to find a bull-horn and give us some idea what to do. They wanted to take us to a larger open area so people could more easily find their families. We figured out then that we were close enough to our hotel (about 1.5-2 miles away) that we could walk there. And since the area they were going to take us to was further away and we didn't have any family to meet we decided to do it.

Everyone was so nice to us as we made our trek across the bridge over the Charles River and along the riverside to the hotel in Cambridge. Even the 3 or 4 girls from BU who were drunk as skunks and barely able to walk.

Finally made it to the hotel and did what everyone else was doing and sat glued to the TV watching the news and horrific pics and video coverage of the blasts. With much of the city being shutdown and having been told to avoid congregating anywhere in large groups we were all stuck having to eat at the hotel. The hotel wasn't really equipped or staffed for that kind of crowd so it ended up being almost 9pm before we got anything to eat.

A small price to pay really considering all the suffering that was occurring at that time among the victims of the blast and their families. We were glad we had eaten all that stuff during the race it helped tide us over but by 9pm we were pretty hungry and we snarfed down our hamburgers and fries pretty ravenously.

------------------------------------------------------------------------------------------------------

Tuesday:

We received an email either late Monday night or Tuesday morning letting us know where we could go to pick up our clothing bags that we had no way to pick up on Monday. So Kim and I headed out in the morning to catch the train (they were running again by that time, other than no stops were allowed at Copley Station nearest ground zero).

Quite the scene as we came up out of the subway onto the street. Media people everywhere especially around the edge of Boston Commons. Also police, swat, National Guard and other law enforcement type personnel everywhere along with armored vehicles.

 

We made our way to the area where they had our clothing bags and were surprised and happy they also handed us our finisher medals. Lots of media in this area as well and we ended up being interviewed a couple of times, once by some Dutch news outlet and I'm not sure what the other one was.

 

It was kind of eerie to look down Boylston street and see it pretty much devoid of any people but still untouched in many ways with all the garbage and debris from the race still there. All the other streets outside the ground-zero area had been completely cleaned and showed no sign of the race.

 

Later that day we were able to do a lot of walking around the city including the Freedom Trail. What a great experience, not just seeing the historic areas of town but seeing the outpouring of love and concern from the Boston residents. We were stopped by so many different people (us marathoners were easy to spot with our blue & yellow BM shirts and jackets) and asked how we were doing and seeing how sad but resolute these bostonians were/are about everything. 

So many of the people we talked to were so concerned that everyone outside Boston now has a bad impression of the city and we won't come back again. We let them know how much we loved our experience with the people of the city and how we look forward to coming back - hopefully in 2014!

 

 ------------------------------------------------------------------------------------------------------

Finally made it home late Wednesday night. Always good to get home and back to Family.

 

Asics DSTrainer17 #4 Miles: 25.50
Comments
From Kerry on Mon, Apr 15, 2013 at 20:54:47 from 97.117.94.10

So glad you're safe. Our hearts go out to those who were injured or who lost love ones. It's hard to believe that someone would deliberately attack those who came out to cheer on a loved one.

From Dale on Mon, Apr 15, 2013 at 20:56:37 from 64.134.174.14

Glad you are both ok.

From JimF on Tue, Apr 16, 2013 at 07:42:59 from 98.222.218.178

Glad to hear you are safe. Pray for safe travel home.

From Bonnie on Tue, Apr 16, 2013 at 07:49:43 from 64.119.33.134

I was thinking about you (truth be told I was worried). I am so sorry your memories of a happy time has been sullied.

From jtshad on Tue, Apr 16, 2013 at 13:58:17 from 141.221.191.225

Glad you are safe.

From TBean on Wed, Apr 17, 2013 at 13:41:14 from 63.241.173.64

The Boston Marathon is a great race and will continue to be great. It's a shame that we have such evil in this world willing to kill innocent people.

Hope this doesn't discourage you from running in the future.

Some great pictures. Makes me wanna run Boston again.

From Tara on Thu, Apr 18, 2013 at 19:15:33 from 75.169.143.45

Whoa. Thanks for posting from the inside. Sorry, you and Kim had to be on the other end of the race without finishing. Sounds like you guys had a fun race up to that point.

From Brent on Thu, Apr 18, 2013 at 21:25:53 from 70.208.1.67

Kim and Tom, an experience of a lifetime, hopefully, never to be repeated. There seems to be no fairness in life at times why why why? I have an idea, put on your Boston Medals and run the last part of the distance in tribute to the injured and fallen. It just seems that something special come from this time, maybe it will united the country out of the political mess. Thanks for sharing your experience.

From Tom on Fri, Apr 19, 2013 at 08:26:35 from 137.65.57.33

Thanks everyone for your comments and concern. Brent I hope you're right, I believe you are right. We are really hoping to get back in 2014.

Looks like with some mobile device browsers the pics and video don't show up right. We'll see if we can post them somewhere else or do something different so they work right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Just finished posting the longest race report in the history of the world so I'll keep this one short and sweet.

Asics DSTrainer17 #5 Miles: 6.00
Comments
From josse on Fri, Apr 19, 2013 at 13:23:08 from 174.253.160.112

What a journey, so gald you two got to experience this together, the magic of Boston and what a blessing you were together in the end:) I wish I could see the pics they are not showing up for me. I will check on my regular computer. Well done and have fun at salt lake

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

So it looks like nice folks over the SL Marathon have offered us a complimentary entry to run the race tomorrow. I think we are going to do it! Just gonna be nice and slow maybe 5 hours.

Probably shouldn't have run this morning but wasn't planning on going another 26.2 tomorrow. I think we'll be just fine. Looking forward to running it in our BM shirts. 

Asics DSTrainer17 #4 Miles: 6.00
Comments
From TBean on Fri, Apr 19, 2013 at 13:35:15 from 63.241.173.64

I won't be satisfied unless you beat what your Boston time would have been. Come-on Tom and Kim. A free entry!

Race: SLC Marathon (26.2 Miles) 04:17:27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.200.000.000.0026.20

I know that impulse shopping can sometimes be bad. Hoping that impulse marathoning doesn't work the same way. Yesterday Kim and I decided on a whim that we needed to run the SLC Marathon today and run in support of the Boston Marathon and city of Boston in general. We also looked forward actually being able to cross a finish line since we didn't get that chance at Boston.

We first planned on running it very nice & easy like we did Boston or even slower, but after we learned that RAD and some other BM finishers were going to run 4:09:43 (the time when when the first bomb exploded) and pause just before the finish for a moment of silence and to pay tribute to the victims, we knew we at least had to give it a shot and run with that group for as long as the legs held out.

Although both of us are capable of running a 4:09-4:10 marathon, Kim hadn't really trained for this and we knew it may not be so smart to push it in this race after just having run BM (or at least 25.5 miles worth of it) just a few days ago. So plan was to just see how it went but to back off at the first signs of trouble. 

We lasted around 20 miles then Kim's back started giving her some serious trouble along with a bout of dizziness we decided it was best to take it easy the last 10K. Kim was willing to let me go ahead with the group but I really wanted to cross the finish line with her since we didn't get that chance at Boston. 

We were still able to get in around 4:17-4:18 and Kim even placed 4th in AD so I was very proud of her. Had a good hug at the finish, along with some tears after coming to the end of the race and the end a very emotional week. All in all it was a great experience and I'm glad we did it, although I wouldn't recommend for anyone to normally run marathons on Monday and Saturday of the same week.

It rained most of the time before, during, and after the race so we got pretty soggy and cold after the finish.  Good to get back home for a hot shower and looking forward to 26.2 hours of sleep after a very crazy week.

Asics DSTrainer17 #5 Miles: 26.20
Comments
From TBean on Sat, Apr 20, 2013 at 16:08:46 from 97.126.208.164

Great job! I turned on channel 5 in the morning and they showed about 30 minutes of the marathon. It looked cold and wet but fun. Many runners wearing Boston shirts and a couple carring flags. Fun to see and an inspiration watching good people achieve a tough goal.

From Mikal Epperson on Sun, Apr 21, 2013 at 21:31:37 from 67.172.247.190

Great job with back-to-back marathons. I can't imagine what Boston was like, and to have been at the heart of such a great tragedy. You showed that life continues on in wake of a rough patch in humanity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Taking it kinda easy this week. Went to the gym at work just before lunch for 30 min XT + core. Also went for a walk with Kim and Rui in the evening. Legs feel pretty good.

Comments
From TBean on Tue, Apr 23, 2013 at 13:41:46 from 63.241.173.64

I guess since you ran two marathons the prior week you deserve to take an easy week. We'll let it slide this time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five nice & easy miles just before lunch on a sunny but kinda nippy day. Also went for a walk with Kim and Rui in the evening.

Asics DSTrainer17 #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Easy 6 miler on a nippy but nice morning. Legs feeling good.

PM: 30 min XT + core at the gym at work. Also walked a mile or so with Kim and Rui in the evening. 

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven miles just before lunch on a near perfect weather running day. Also walked for a mile or so in the evening.

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning. Also walked for 1 or 2 miles in the sun in the afternoon.

Asics DSRacer Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Asics DSTrainer17 #4 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles on a nice spring morning.

PM: 30 min XT + core at the gym. 

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.000.000.007.35

Went out just before lunch and did river bottoms loop up the trail and around the golf course. Very nice day even with a bit of breeze. Did 8 strides along the way.

8:14 

Asics DSTrainer17 #4 Miles: 7.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Seven easy miles on a brisk morning. 8:44

PM: 30 min XT + core at the gym. 

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Went out just before lunch. Around 45 degrees with a bit of wind but lots of sunshine made it pretty dandy for a run.

8:26 

Asics DSTrainer17 #3 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice 6 miler mostly with Kimi in the mid-morning hours.

We just finished a big project at work and my boss sent all of us on the project an email telling us that beginning yesterday after lunch we were required to not show up at work until next Tuesday but still get paid. Unexpected 4 1/2 day weekends are nice. I like my boss.

Asics DSTrainer17 #4 Miles: 6.00
Comments
From TBean on Fri, May 03, 2013 at 13:30:36 from 63.241.173.64

Nice boss. Enjoy the time off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Nice morning. A bitty nippy and windy starting out but near perfect after the sun came out. Ran about half the way with Kimi and Alan and the rest solo. Felt pretty good.

8:54 

Asics DSTrainer17 #5 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Since I have the day off work I decided to sleep in and go out later in the morning and go a little further distance. Weather was great much nicer than in the afternoon. Did 8 strides along the way.

8:06

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Just your regular ol' morning run. 8:35

PM: XT 30 min + core at the gym 

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Another nice 7 miler in the early morning. 

8:31 

PM: 30 min XT 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice run in the sun around 10am. Gotta love May in Utah!

8:07/155 

Asics DSTrainer17 #4 Miles: 8.00
Comments
From TBean on Fri, May 10, 2013 at 08:27:21 from 63.241.173.64

Nice pace and still getting in some good miles.

From Brent on Fri, May 10, 2013 at 08:36:28 from 70.208.2.102

Tom, are you going to race STG this year, try for another PR? It seems you have been having a great time running with Kim this year.

From Tom on Fri, May 10, 2013 at 08:45:03 from 137.65.57.33

Brent - yes I'd like to give a PR a shot at STG if my body holds up over the summer. Seems that I have a hard time coming out of the marathon training cycle in one piece and ready to perform on race day. Going to try backing off the miles a bit this year, more cross-training, less track speedwork, more long tempos and MP miles. We'll see how it goes. Kim is geared up to go for a PR as well. Then planning on a "rest year" for 2014 then gear up to turn 50 and race well in 2015 when I'll be the young buck in my AD again.

I'm looking forward to see how things go for you with the swim coach. Fear of swim has kept both Kim and I from even attempting a mini-Tri so far but we'd like to eventually get the swim monkey off the back and someday look at an IM attempt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Six miles easy about 3 or so with Kimi.

PM: 30 min XT at the gym. 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Nice morning long run. Canyon wind was pretty nasty starting out but overall the weather was dandy. Ran with larger group for a while then last half ran mostly with Chad and Dan.

8:18 

Asics DSTrainer17 #5 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Easy 7 miles. 8:31

PM: 30 min XT + core 

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Got out just about the time the sun came out. Nice temps probably around 55-65 with just enough clouds and wind to keep it from feeling overly warm. Did 10 strides along the way.

7:49/166 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Easy 7 miles. I'm really liking the way I'm feeling on these runs lately, legs feel good and everything is quite enjoyable. Nice to be in short sleeves in the early morning.

8:30 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:17

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got in 6 miles early in the morning on one of those rare SF days where there was pretty much no wind. Later went to the gym for 30 min XT.

8:37 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.001.000.000.0015.00

Nice morning for a long run even if it did rain a bit off & on. Ran with Kim and the guys a few miles then parted ways with Hal and Pat halfway up Harry's hill and did the last 7 miles or so solo. Glad to see that 7:45-8:00 pace is starting to feel more comfortable the last week or so.

8:20 

Asics DSTrainer17 #5 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got out early for 7 miles much of it in the rain. I was pretty soaked by the end. 

8:27

Later got to the gym for 30 min XT + core. 

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Nice run in the sun around 10am. I was feeling pretty good so in addition to 10 strides I did some MP miles.

7:40/160 

Asics DSRacer Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: Easy recovery 7-miler. 8:42

PM: 30 min XT + core at the gym. 

Asics DSTrainer17 #3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Dandy 8 miler around 9:30am on a near perfect weather morning.

8:14/150 

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice easy 6 with Kim in the morning. Happy 19th Birthday to Jansen!

9:09 

Asics DSTrainer17 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

Nice long run on a beautiful morning. Lots of runners out today it was great to see everyone. Ran with a variety of folks for 10 or 11 miles then did some solo miles. 

Headed to Ephraim/Manti now for the Scandinavian Festival and also for my 30 year HS class reunion. Has it really been 30 years? Dang!

8:26 

Asics DSTrainer17 #5 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Man what a lovely morning for a run, hard to beat Utah in May. Ran mostly around the river bottoms with Kimi and 4 or 5 miles with Carl G.

8:42 

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Ran in St George in the early morning but still a bit warm around 70 degrees. Did 10 or so strides along the way.

8:05 

Asics DSTrainer17 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 8-miler in the morning, 3 miles with Kim and the rest solo.

8:40 

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice 8-miler in the morning then 30 min XT + core later at the gym.

8:14 

Asics DSTrainer17 #3 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6-miler in the morning, then later to the gym for 30 min XT. So looks like this was my first 200+ mile month since last September.

8:34 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

Nice long run to start a new month. Ran mostly with Kimi with a few cameo segments with various other runners. Not as many runners out today, probably a lot of them ran Nestle 5K today.

Glad that my body seems to be doing well after 4 or 5 weeks of what for me is pretty high mileage. We'll be on vacation next week so good opportunity to take a breather and back off the miles. 

8:44 

Asics DSTrainer17 #5 Miles: 16.00
Comments
From TBean on Sat, Jun 01, 2013 at 21:15:55 from 97.126.208.153

Nice to see you ahead of me in weekly mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Great weather this morning. Travel day tomorrow so got in a few extra miles. Ran 9 miles this morning probably 4 or 5 with Kim, felt pretty good so did a couple MP miles while I tried to catch Kim towards the end when she was up ahead of me. 

8:21

Just before lunch got in 3 more treadmill miles instead of the usual 30 min XT. 

Asics DSTrainer17 #3 Miles: 3.00Asics DSTrainer17 #4 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles with Kimi in Florida. A bit sluggish from the jet lag factor and definitely not used to the humidity! Also walked a ton around Universal's islands of adventure.

Asics DSTrainer17 #5 Miles: 6.00
Comments
From TBean on Thu, Jun 06, 2013 at 07:39:03 from 63.241.173.64

Sounds like a fun adventure. Enjoy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

More humidity miles. Rained lightly throughout the run and sorta felt like I had a hangover. Did 10 strides to try and wake up the legs with limited success.

8:19 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Not much of a long run at 8 miles but I'll tell you it felt like 80 miles! Between the mega-humidity, heat and amusement park hangover it took everything I had just to finish the 8 and that's with walking breaks and 9-9:30 pace. Quite the death march!

Glad to be in Georgia the next few days where the humidity seems much less and our beautiful surroundings are just begging us to go for a run.

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Much nicer run today than any of the Orlando runs. We're in Georgia now staying with some good friends who used to live near us in Utah before they moved just north of Atlanta a few years back. They live in a gorgeous area with lots of green and trees and rolling hills.

Kim and I ran mostly in a park area near their home that has a beautiful 2.2 mile loop paved trail around a lake in a mostly wooded area. Still fairly humid but much more bearable here and cooler as well. Overcast day that kept threatening to rain but never actually did much. Now we're off to Stone Mountain for the day! 

Asics DSTrainer17 #4 Miles: 11.00
Comments
From JimF on Tue, Jun 11, 2013 at 20:42:24 from 98.222.218.178

Nice run! Enjoy your time in the south and safe travels.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another nice Georgia morning run.

Asics DSTrainer17 #5 Miles: 6.00
Comments
From TBean on Tue, Jun 11, 2013 at 13:29:54 from 63.241.173.64

Your run today had some significance. Your total miles for the year passed mine again. Not sure if I'll pass you or not the rest of the year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Our final run in Georgia this morning. We have really enjoyed our stay here and the southern hospitality that had been shown us especially by our friends and hosts the Clarks. Heading home tonight on a late flight hopefully all goes well.

Did some faster miles today and 10 or 11 strides. Felt pretty good for 4 miles or so then the heat and humidity punched me in the face! It will be nice to get back to our Utah cool and dry mornings.

7:49 

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Back in Utah. Normally I would probably complain about a morning Utah run of around 70 degrees with a touch of humidity, but compared to the heat and heavy duty humid conditions of Florida & Georgia the past week, it felt heavenly to run and not be completely soaking wet with sweat at the end. I even added on an extra mile or 2 more than I was originally planning. Utah is certainly a really really nice place to train in the summer time in the early morning hours.

8:22 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice Friday easy run. Started with Kim and did one of our regular river bottom loops. Quite a bit cooler this morning than yesterday but very little wind and about as perfect as could be for a morning run. Later went to the gym for 30 min XT.

8:30 

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.001.000.000.0016.00

Had a dandy long run on a beautiful sunny 50-55 degree morning. Started out with the gang but all the guys that run my pace were MIA or recovering from UVM so I ran a lot of solo miles. Which was still ok-dokey since I was feeling hunky-dory.

8:16 

Asics DSTrainer17 #5 Miles: 16.00
Comments
From TBean on Sat, Jun 15, 2013 at 16:29:34 from 97.117.87.39

Always nice to have a good Saturday morning run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:25

Asics DSTrainer18 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

Did a 4 mile tempo run in the middle of this run. I cheated and worked it so most my tempo miles had all the downhill and tailwind sections of the run. Splits were 6:56, 7:03, 6:48, 6:47.

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miler in the early morning. 8:11

Also 30 min XT at the gym.

Asics DSTrainer18 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:14

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six mile easy run in the morning. Also got to the gym before lunch for 30 min XT

8:21

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

Plan was for 16-18 today but I ended up with 18.5 plus probably another mile of walking. Feeling a bit pooped and didn't have the zip I had last Saturday. Oh well guess you can't feel super every day. Ran mostly with Chad and Kim (x2) and Ludlow with a few solo miles.

8:36 

Asics DSTrainer17 #5 Miles: 18.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice early morning run. Legs felt pretty good after the 18.5 on Saturday. Later went to the gym for 30 min XT + core.

8:12 

Asics DSTrainer18 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Did a hill workout with Kimi. These workouts are always tough especially if you haven't been doing hills much. Managed to get 8 repeats and felt pretty worn out by the end. Should have packed some water. 

8:08 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice early morning run. Legs felt pretty perky despite the hill repeats yesterday. Later went to the gym for 30 min XT + core.

8:00 

Asics DSTrainer18 #1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:13 Starting to get a little on the warm side in the mornings.

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six relaxed miles in the early morning. Also did 30 min XT + core at the gym.

8:41 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

A bit warmish this morning and nobody else showed up to run when Kim and I first started out. Later we found Todd down in the river bottoms and he joined in for some miles, mostly with Kim. I was feeling zippy today so I ended up doing a lot of solo miles including 4 MP miles.

8:00 

Asics DSTrainer18 #1 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

Normally we do our tempo/speed work on Tuesday or Wednesday but since we'll be in St. George most of the week and the temps never get below 80 we figured we'd get the fast stuff out of the way with our 70 degree temps in SF.

Plan was for 4 or 5 x 1 mile repeats with .25 walk/jog recovery. Decided it'd be easiest just to do this workout at the track. A bit breezy and still plenty warm around 70-75 degrees but I felt better than I expected. All miles were in the 6:45-7:00 pace range. 

Asics DSTrainer18 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Got up bright & early to beat the heat in St George on only 4-5 hours sleep after going to see Mary Poppins at Tuacahn last night (it was great!). Around 82 degrees when we left the condo but I didn't think it felt too bad. Maybe all that hot, muggy running we did in Florida/Georgia in June made us heat warriors! Just took it nice & easy after the hard workout yesterday. Now we're ready for the 112 degree forecast high for today! 

Asics DSTrainer17 #4 Miles: 7.00
Comments
From JimF on Wed, Jul 03, 2013 at 09:45:02 from 98.222.218.178

Wow! Try to stay cool out there.

From Tom on Wed, Jul 03, 2013 at 09:49:02 from 74.211.0.198

Thanks Jim. It is crazy hot but also very dry so it still feels better to me than some of the humidity heat we dealt with in Florida a few weeks ago.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Pretty much a repeat of yesterday but I was dragging even more today. Not much gas in the tank. I think it was a bit warmer today than yesterday.

Asics DSTrainer17 #5 Miles: 7.00
Comments
From TBean on Wed, Jul 03, 2013 at 13:18:46 from 63.241.173.64

Enjoy the pool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Last day in St George and hopefully the last 85 degree run for a while. We saw a family of quail and a road runner (the bird variety) during the run.

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.253.000.000.0019.25

Nice long run today. Overcast and a bit windy with a few sprinkles or rain made for a good running weather. Ran mostly with Chad, Hal, Clay and Pat and had an enjoyable time. Took me about 9 miles just to get warmed up and in the groove but felt pretty good the last half of the run and even got in about 3 miles at MP and felt like I could have gone further. Also probably walked another mile or so.

8:25 

Asics DSTrainer18 #1 Miles: 19.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8-miler in the early morning. Later went to the gym for 30 min XT + core.

8:27 

Asics DSTrainer18 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Did a hill workout similar to what we did a couple of weeks ago. These workouts are always tough but it did seem a bit easier to me than last time. Did 8 repeats like last time but did them a bit faster.

8:05 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight in the morning on a breezy smoky day. Later went to the gym for 30 min XT + core.

8:19

Asics DSTrainer18 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another 8-mile morning. Felt a bit sluggish today for some reason maybe cuz it was warmer than the last few days and a bit muggy.

8:27 

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got in 5 in the morning just before the rain started to pour, looks like Kim wasn't so lucky. Also went to the gym for 30 min XT.

Asics DSTrainer18 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.005.000.0013.00

Did some faster miles today. After 4 mile warmup did 6 mile tempo run with 3 mile cool-down. Cheated a little bit and ran net downhill but mostly flat the last 3 or 4 miles. Warmer and more humid than I would have preferred and I think I got a bit dehydrated. The 3 mile cool-down was a death march. I was hoping this run was going to be easier than it ended up being.

Tempo mile splits: 7:09, 7:12, 7:16, 7:13, 7:12, 7:05. Ave 7:11 

Asics DSTrainer17 #5 Miles: 13.00
Comments
From TBean on Mon, Jul 15, 2013 at 09:15:58 from 63.241.173.64

Not bad!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice 7-miler in the early morning. Then to the gym before lunch for 30 min XT + core.

8:24 

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Morning 8 miler. Did some faster stuff but nothing structured (can you say 'fartlek'?!). Did a few strides, fast on the downhills, power up the hills, and had a few miles in the middle that ended up with pace in the MP range.

7:47 

Asics DSTrainer18 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7 miler in the morning. I wasn't loving the warmer more humid conditions. Later went to the gym for 30 min XT + core.

8:27 

Asics DSTrainer17 #4 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

First run of the summer down Payson canyon. We had a pretty good sized group and I enjoyed the run it's been a long time since we've done this. Ran mostly with Alan and Roman. Tried to take it pretty easy, this can be a risky run if you're not careful.

7:35 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six very easy miles in the morning. Quads a bit sore from the canyon downhill run yesterday. Later to the gym for 25 min XT.

8:57 

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.500.000.000.0020.50

Had a good size group of runners turn out this morning, always helps to make the long runs go better. My legs especially quads are still beat up from the Payson canyon run so I kept the pace nice & easy. Even so the last couple of miles were kind of a death march. Very glad to be done. Now our family gets to go clean the church.

8:50 

Asics DSTrainer18 #1 Miles: 20.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Seven easy miles in the early morning. I was dragging a bit didn't sleep so well last night so I decided to drop the last mile and do 7 instead of the planned 8. Later got to the gym for 30 min XT + core.

8:38 

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.005.000.0010.25

Had some Yasso 800's on the agenda today. Trying to get some idea what kind of marathon shape I'm in. Didn't have high hopes for this workout between all the crud I've eaten the last few days and the warmer temps. But surprisingly things went pretty well, felt like I could have done the 10 repeats quicker or run a few more.

So I figure for a flat marathon I could currently run somewhere in the 3:20-3:30 range (hrs:min) so that was my min:sec target for the Yassos. Hoping I can get that down to 3:10-3:20 before SGM.

I tend to go out too fast when I do Yassos so I forced myself to be cautious on the first 5 and just focused on keeping my pace below 7 min/mi.

Repeat (Recovery) times were as follows: 3:26 (3:24), 3:26 (3:14), 3:24 (3:21), 3:25 (3:17), 3:22 (3:19), 3:23 (3:15), 3:20 (3:15), 3:17 (3:13), 3:15 (3:15), 3:12.

Ave: 3:21

So good news is my average was at the fast end of the range I was shooting for. I'll do this workout at least one more a few weeks before the marathon and shoot for 3:10-3:20. I'm hoping this puts me in good position to run sub-3:10 and PR at SGM. 

Asics DSTrainer18 #1 Miles: 10.25
Comments
From TBean on Tue, Jul 23, 2013 at 13:32:09 from 63.241.173.64

I hope all the stars align and you can get that PR at the SGM. It is possible.

From Tom on Tue, Jul 23, 2013 at 13:45:38 from 160.7.247.191

Terry what I need to do is follow your example and do lots of heat running. Seems like a little heat will usually shut me down hard around 20 miles. I suppose if I ran at before lunch once a week all summer it would help me out a lot, but so far I haven't been able to bring myself to do it I just love that morning air too much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy recovery run today. Ran up to the park to start line area of Speedy Spaniard to check things out. Nice to see lots of running club singlets everywhere.  Later at work went to the gym for 30 min XT + core.

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice run down Payson Canyon. Went a bit further and faster this time.

7:13 

Asics DSTrainer17 #5 Miles: 10.00
Comments
From Clay on Thu, Jul 25, 2013 at 14:26:47 from 63.248.224.55

Tom-Sorry I missed you guys again. I am hoping for next week.

From Tom on Thu, Jul 25, 2013 at 17:09:58 from 160.7.247.191

Probably a good idea to hold off after racing yesterday. We had plenty of room in the 15-seater van so bring a friend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Took it easy on the morning run, legs still not quite acclimated to the downhill running. Thought of going to the gym before lunch for some XT but decided to go for a walk instead.

Asics DSTrainer17 #4 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

A bit warm & muggy starting out this morning but later the clouds seemed to keep it cooler after the sun came out. It even sprinkled a tiny bit wish it would have done more. Ran with a bunch of people but finished out the last half mostly with Hal. Got in a few faster miles in the middle.

8:35 

Asics DSTrainer18 #1 Miles: 18.00
Comments
From TBean on Sat, Jul 27, 2013 at 19:06:04 from 97.117.85.231

You ran farther and faster than me today. Good job The Great Mr. Lee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice morning run, a bit cooler than we've had for a while. Later went to the gym for 30 min XT + core.

8:28 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.500.509.00

Speed day: 4 or 5 x 1 mile repeats, goal pace sub-6:45. Always hard to wake up early and warm up to the idea of running fast. But too darn hot this time of year to do tempo runs after sunrise. Kim and I drove down to the bottoms and warmed up 2 miles into the canyon winds so that we could have a nice tailwind and some downhill to start out the repeats.

Ended up going a little better than I was expecting and I was able to resist the urge to quit after 4 and add 1 more. But certainly wasn't easy. Did 3-4 minutes of jog/walk in between repeats.

Split info (first 2 or 3 miles had nice tailwind and a bit of downhill, after that it was mostly flat with not much wind): 6:31, 6:28, 6:26, 6:34, 6:28. 

Asics DSTrainer18 #1 Miles: 9.00
Comments
From TBean on Thu, Aug 01, 2013 at 12:13:25 from 166.137.209.26

Nice mile times, makes me think your yasso 800 might be coming down.

From Tom on Thu, Aug 01, 2013 at 12:53:33 from 160.7.247.191

Thanks Terry. Although I realized I had mistakenly said I had a headwind instead of a nice tailwind the first few miles. So I did cheat a bit on this workout and I'd probably be around 10 seconds slower on the first 2 or 3 miles without the tailwind and downhill. But since the Yasso workout last week was pretty easy I do think I could maybe bring them down to 3:10-ish instead of 3:20. Guess we'll see in a September when I do the Yasso workout again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice relaxed morning run 8 miles. Legs felt surprisingly fresh after the speed workout on Tuesday but I kept the pace very easy in hopes of making Thursday's planned 20+ miler go as well as possible on not much sleep. Later at work I also walked a couple of miles.

8:48 

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Won't be able to do the long run on Saturday so decided to do the Payson canyon run and just run home since it ends up being 20 miles. Went to the awesome Rush concert last night so wasn't sure how things would turn out standing for 3 hours at the concert then sleeping for not much more than 3 hours then running for 3 hours.

But the run actually went pretty well. Got a little overheated and worn out the last couple of miles but feel OK about things especially after having a nice nap afterward (thankfully I only work 1/2 day today).  With a little bit of backtracking along the way to meet back with Kim and Stephen I ended up with 22 miles. Just hope & pray I don't get sick which usually only ever happens when I push my luck with not getting enough sleep.

8:15 

Asics DSTrainer17 #5 Miles: 22.00
Comments
From TBean on Thu, Aug 01, 2013 at 17:31:40 from 63.241.173.64

Lucky man! Rush and a long run only hours apart!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Wasn't sure how the legs would feel after yesterday so I was thinking I might only run 4-5 miles but I was feeling surprisingly good so I got in 8 albeit at a very relaxed pace.

8:55 

Asics DSTrainer18 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

In St George for the week. I was quite happy about a couple of things today compared to when we were here a month ago: 1) It felt much cooler & 2) The sun comes up later so we get to sleep longer without paying for it by baking in the sun. Easy run for me but Kim made me work a bit while I paced her on some 1.5 mile repeats. 

8:24 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.005.500.009.00

My turn for some tempo miles. A bit warmer today than yesterday but not too bad. Plan was for 3-4 x 1.5 miles with 4 min rest/recovery in between. I felt OK for 3 but decided to only go .75 for #4.  Pace stayed in the 6:40-6:55 range.

Asics DSTrainer18 #1 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy run on the bunny trail. However there were no bunnies out today.

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Quite cool out this morning here in St George it felt quite nice actually.

8:18 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles easy with the lovely Kimberly. Looking forward to a 20-miler tomorrow with the St George running crew. Getting up at 4am is always fun!

Asics DSTrainer17 #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.004.000.000.0022.00

Joined in with the St George gang for a dandy long run starting at Veyo (the town not the hill) and heading down through Gunlock and ending up at Ivins. The weather was just about as perfect as you could hope for in August in St George. Nice & cool (60's?) at the start and then clouds towards the end to keep the sun from baking you too bad.

I felt really good for most of this run, although I didn't love the hills at the end coming up into Ivins.

8:09 

Asics DSTrainer18 #1 Miles: 22.00
Comments
From JimF on Mon, Aug 12, 2013 at 08:18:37 from 166.147.104.159

Very nice long run at a great pace. It is great to have days like this when you feel good and have nice weather.

From Tom on Mon, Aug 12, 2013 at 08:26:12 from 137.65.57.33

Thanks Jim. Also congrats on a very solid performance on Saturday. Maybe not quite what you were hoping for but very nice pacing and indicates you're getting in superb running shape.

From JimF on Tue, Aug 13, 2013 at 12:56:21 from 98.222.218.178

Thanks Tom! Trying to manage expectations as I build back up but it is hard to be patient.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning. Plan on reducing the miles a bit this week to recover from the string of higher mileage weeks as of late and also to hopefully help the legs have a bit more zip for Hobble Creek on Saturday.

Also got to the gym before lunch for 30 min XT. 

8:28 

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Warmed up with Kim 2 miles straight into the stiff canyon winds. But the reward was that we got to do the 2 x 2 mile tempo run with a nice tailwind. I know this is cheating a little but sure makes the fast miles funner (and faster!).

Interval 1 mile splits: 6:39, 6:41 (1/2 mile jog recovery)

Interval 2: 6:35, 6:26 

Asics DSTrainer18 #1 Miles: 8.00
Comments
From TBean on Thu, Aug 15, 2013 at 15:01:30 from 63.241.173.64

Good warm-up for Hobble!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Easy 7-miler in the early morning. Also got to the gym for 30 min XT + core.

8:23 

Asics DSTrainer17 #5 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

8:35

Asics DSTrainer17 #4 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 in the morning then later 30 min XT at the gym. Not sure what to expect at Hobble tomorrow. I've had pretty good training the last few weeks but the extra 5 lbs of flab I'm carrying around could be a problem.

8:22 

Asics DSTrainer17 #5 Miles: 3.00
Race: Hobble Creek Half Marathon (13.1 Miles) 01:29:53, Place overall: 84, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.902.0011.100.0015.00

Wasn't sure what to expect today. I knew even if we started on time (7:15 but that rarely happens with this race but we actually did start about 7:20 hooray!) it would be pretty warm the last 4 miles or so. I typically wilt big time in the heat and sometimes cramp up.

But today things went relatively well and I'm happy with the time. Looks like I haven't been able to break 1:30 in a HM since clear back in 2009 (Provo River). Didn't realize it was that long ago so I'm pleased. I've had some massive crash-and-burn at this race in the past and I knew that could likely happen once the temps got above 70 and the trail rollers started around mile 9.

Turns out I did crash-and-burn a bit the last 3-4 miles, but I had enough cushion I was still able to barely squeak in under 1:30. I was measuring all the miles short and only clocked the race at 12.95 miles on the garmin, but it seemed to be the identical route as the last few years so I suppose it's close to accurate. Kim also did well even though she stopped for a while to help a runner on the verge of heat exhaustion/stroke. Good for her.

Mile-by-mile breakdown:

1 - 6:44 It was a madhouse as usual at the start having to weave in-and-out of runners. This year there seemed to be a LOT of slower runners crowding the front of the starting line. I was surprised I came in at 6:44 and that the mile marker measured nearly .1 miles short.

2 - 6:49 Still pretty cool temps and nice downhill the next few miles. Wishing it would stay this way the entire race.

3 - 6:42

4 - 6:35 Feeling good and hoping it will last for a while yet...

5 - 6:37

6 - 6:48

7 - 6:57 The uphill coming out of the south/right fork is always unwelcome, but didn't seem as bad as other years. Just hoping I can hold the sub-7 pace for a few more miles then hang on for dear life to the finish. 

8 - 6:50 Sun is now bearing down on us and temps starting to rise. This was the last 'fun' mile of the race.

9 - 6:59 I always seem to start hating life in this race once you hit the trail and the rolling hills. Still net downhill but the rollers and the heat start to mess with your head. Starting to really want to be done and dreading that I still have 4 miles+ left to go.

10 - 7:12 Starting to have thoughts of quitting, but just try to take 1 mile at a time and not think any further than that. Nice to get off the trail and back on the roads but there is still one more very annoying hill during either this mile or the next.

11 - 7:16 Ugh. Not having fun. Death march time.

12 - 7:28 Double Ugh. Really not having fun.

13 - 6:52 (actual garmin pace says 7:14)

So nice to get DONE! I was feeling pretty hammered and dizzy for a while after I finished and had a hard time eating/drinking anything. Thankfully the feeling went away after a while and I'm actually feeling pretty dandy right now. Thankful for all downhill training the last month or so.

So in theory this predicts around a 3:10 St George. Hopefully that will be the case and I can get me a lifetime marathon PR in October! 

Asics DSTrainer18 #1 Miles: 15.00
Comments
From Teena Marie on Sat, Aug 17, 2013 at 14:58:36 from 70.208.6.228

Congrats on the sub 1:30, esp. considering you weren't feeling all that hot the last few miles! Impressive! :)

From Brent on Sat, Aug 17, 2013 at 18:29:30 from 70.208.2.152

Tom, read your race report, fantastic run, it is so darn hard to break 1:30 as you get older, I would call this a great race day. Hobble is always such a zoo at the start, start up front and take the chance of burning out, or start in the pack and lose time getting around runners. The race is some ways seems to have always started for me at the big up hill after mile 10 (if my memory is correct), hanging on with tired legs. Great race again.

From Toby on Sat, Aug 17, 2013 at 19:51:06 from 74.81.235.5

Nicely done Tom! It did get hot out there today and they need more water stops! Good luck in SG!

From Tom on Sat, Aug 17, 2013 at 19:58:35 from 160.7.247.191

Thanks Teena and Brent. Brent you are entirely correct on your recollections. Coming up that big hill you mentioned (that probably isn't really all that big normally :-) ) marked the beginning of the worst of the death march portion of the race. Just hang on for dear life is all you can do. But seems that everyone else was doing the same. Don't recall being passed as my pace slowed except by one guy during the last mile. But I was able to muster up enough of a kick at the end to pass him back up at the last moment. Gotta enjoy any of those small victories you can find.

From Tom on Sat, Aug 17, 2013 at 20:02:46 from 160.7.247.191

Thanks Toby. Yes another water stop or two would have been nice. Also the water cups I did get seemed to only be half full! I am hoping and praying for below average temps at SG but that likely won't happen as it seems the only years we get perfect weather are the years I don't race!

From TBean on Sun, Aug 18, 2013 at 11:52:10 from 97.126.214.233

Nice Sub 1:30! Uphill near the end of any race is always tuff. The hill at the SGM around mile 20 always seems to big and long even though normally it wouldn't be so bad.

From Dale on Mon, Aug 19, 2013 at 12:10:01 from 69.10.215.11

Nicely done!

From Tom on Mon, Aug 19, 2013 at 12:13:13 from 137.65.57.33

Thanks Terry and Dale!

From Clay on Mon, Aug 19, 2013 at 12:40:13 from 63.248.224.55

Nice race Tom! Your running really good right now and I am happy for you, your going to have a great SGM!

From Tara on Mon, Aug 19, 2013 at 13:52:11 from 75.169.138.107

Way to pull it in at the end and get below 1:30. The last mile is always tough!

From JimF on Mon, Aug 19, 2013 at 14:51:52 from 98.222.218.178

Great race! Always nice to get under 1:30 and great preparation for the marathon.

From jtshad on Mon, Aug 19, 2013 at 14:55:43 from 141.221.191.225

Congrats on a strong race and great time. Hope you get that PR in St. George. Keep up the good training.

From Kam on Tue, Aug 20, 2013 at 11:50:20 from 68.66.163.179

Good job, Tom.

From Tom on Tue, Aug 20, 2013 at 11:59:34 from 160.7.247.191

Thanks a lot for the encouragement everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Went nice and easy this morning 8 miles since my legs a still a bit tender from the race. Also got to the gym before lunch for 30 min XT + core.

8:52 

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got out a little later in the morning than usual so I could get a jump on busy work day and also to run in warmer temps. Need to try and get a few warm/hot weather runs so I won't be so wimpy if SGM happens to be toasty this year. Probably should have waited until later in the day since it wasn't really all that warm when I finished. Did 3 or 4 strides along the way just to loosen up the legs a bit. Legs felt pretty good actually.

8:17 

Asics DSTrainer18 #1 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy 8-miler in the early morning. Also got to the gym for 30 min XT in the afternoon

8:36 

Asics DSTrainer17 #4 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

8:26

Asics DSTrainer18 #1 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

A bit warm & muggy this morning with a few drops of rain. Decided to leave the watch at home.

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.5010.000.000.0022.50

Nice run from the top of Payson Canyon down to Salem. Large group of runners today I think around 25 or so showed up although not all were running the full distance.

Legs felt really good through about 20 miles. I always get nervous about the steep downhill but I seemed to do fine with quite a few sub-7 pace miles down the canyon. Probably the best long training run I've had this year.

7:34 

Asics DSTrainer17 #5 Miles: 22.50
Comments
From TBean on Sun, Aug 25, 2013 at 07:58:09 from 97.126.214.233

Now if you could just figure out how to bring that good running to the SGM and some Good weather you may have a chance at a PR.

From JimF on Tue, Aug 27, 2013 at 16:50:11 from 64.134.234.220

Great long run! You guys amaze me with the downhill running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Nice morning run. A little bit of soreness in the hammies from Saturday's downhill run but less that what I felt last Monday after Hobble Creek. All in all feeling really good lately I hope it keeps up!

Later got to the gym before lunch for 30 min XT + core.

8:37

Asics DSTrainer18 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

Decided to run a little later in the day to try and get more used to running in the heat. Also decided to do some uphill running so my uphill muscles don't feel too neglected with all these downhill runs. Between the uphill and sunshine I felt pretty pooped by the end.

8:30

Asics DSTrainer17 #5 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Eight miles in the early morning. Later got to the gym for 30 min XT.

8:27

Asics DSTrainer18 #2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

Another dandy run down Payson Canyon in the early morning. Pushed the pace a bit especially the last 4 miles trying to get a feel for what pace I can hold a week from Saturday for the Nebo 1/2 marathon. I'm thinking I should be able to do 6-6:30 on the steep sections (which is basically most of the first 10 miles of the race) then try to stay just under 7's the last 3 miles when you hit the flat sections and rollers. Maybe I can sneak in under 1:25?

Also went to the gym before lunch for 30 min XT + core.

6:52

Asics DSTrainer18 #1 Miles: 9.00
Comments
From TBean on Fri, Aug 30, 2013 at 09:40:51 from 63.241.173.64

Nice to see the sub 7.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice & easy 6 miler in the early morning.

8:51

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

Shortened the originally planned 20+ miler and just did 16 miles due to my impulse decision to sign up for Big Cottonwood Marathon in 2 weeks.

I figured since I seem to be showing signs of peaking the last couple of weeks I'd give myself 2 shots at having a decent marathon instead of putting all my eggs in the SGM basket. Also BCM looks crazy downhill and fast, possibly 5 min quicker than SGM. And since I now have Quads-Of-Steel due to tons of downhilll running the last couple months I might as well go for it.

Hopefully I'm not doing a dumb thing. I'll go ahead and begin to taper and drop my plans of racing Nebo 1/2 marathon next week and instead help pace Kim to a sub 1:40. Depending on how BCM goes I'll decide whether to race SGM in 4 weeks or do the pacing gig again. Fun stuff!

8:07

Asics DSTrainer18 #1 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Slept in a bit and went out around 7:30 or so. A bit warm & muggy and I felt a bit klunky much of the run. 

8:38

Asics DSTrainer18 #1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.000.008.00

Nice workout in the early morning. I enjoyed the cooler temps especially since I was doing a 4 x 1 mile workout. Felt pretty good with the faster miles and felt like I could have pushed harder. I mainly just wanted to keep the pace under 6:30. I did cheat a bit and ran my fast stuff in the direction with tailwind and just a bit of downhill.

Splits were 6:28, 6:27, 6:27 & 6:25 (1/2 mile jog rests in between).

7:26

Also got to the gym before lunch for 30 min XT. Starting to get excited for Big Cottonwood marathon.

Asics DSTrainer18 #2 Miles: 8.00
Comments
From JimF on Wed, Sep 04, 2013 at 14:29:25 from 64.89.127.220

Great workout and nice spits for the mile repeats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning at don't-care pace. Later got to the gym for 30 min XT + core.

8:37

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today as I start to taper the miles a bit for BCM a week from Saturday. But I did get in 30 min XT and some core work at the gym.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.000.000.005.00

Did a few strides along the way and finished up with 1 MP mile.

8:05

Asics DSTrainer18 #1 Miles: 5.00
Race: Nebo 1/2 Marathon (13.1 Miles) 01:36:15, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.102.000.000.0013.10

Had a great time at this race helping pace Kim to a massive PR finish time. When I first signed up for this race I was going to race it and shoot for sub 1:25 but then I signed up for Big Cottonwood Marathon next week and it seemed a lot smarter to not kill myself today. Turns out my Age Div placement (2nd) would have been the same either way since 1st place (Darin Cable) was sub 1:20. Nice to get 2nd place the easy way!

Kim ran very strong, I was nervous going out with the 1:35 pacers that it might be a bit too fast for her, but not to worry Kim hung with them for 9 miles or so then held onto to a decent pace on the harder last 3-4 miles to get the big PR.

Legs feel great after all the downhill, all the Payson runs this summer have certainly done the trick to give me Quads-Of-Steel. I'm looking forward to BCM next week. Just hope the temps drop a bit by then and wish I didn't have to run the last 8-10 miles down in the valley in the sun.

Asics DSTrainer18 #2 Miles: 13.10
Comments
From Toby on Sat, Sep 07, 2013 at 13:10:49 from 166.137.209.36

Way to go Tom! Sounds like you guys had a great morning! I'll be cheering for some friends next week at Big Cottonwood. I'll be around mile 17 with a sign :). Good luck!!

From TBean on Sat, Sep 07, 2013 at 23:01:30 from 97.126.223.242

Nice AD finish. Good luck next week, hope the quads hold out.

From JimF on Mon, Sep 09, 2013 at 09:17:41 from 98.222.218.178

Good race and great time by your wife. This should be a nice warmup for your race! Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Taper madness time! Five easy miles in the early morning then before lunch did 30 min XT + core at the gym.

8:58

Asics DSTrainer18 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Six miles with 3 miles around MP or just a tad quicker. Had a hard time getting my calves/shins to loosen up on my left side. Guess it's about time for the phantom pains to begin to appear. Faster miles were 7:00, 7:09, 7:00.

7:40

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Four miles in the dark AM. Also before lunch got to the gym for 30 min XT.

8:18

Asics DSTrainer17 #5 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miler just to keep the cobwebs away and the legs fresh. Did a few strides towards the end.

8:21

Asics DSTrainer18 #1 Miles: 3.00
Comments
From TBean on Sat, Sep 14, 2013 at 14:04:52 from 97.126.223.242

This year I've had periods where I just can't get out every day. What I've noticed is when I take a couple of days off I feel really good. I think I'm becoming a fan of not running at all for a couple of days before any big race.

Race: Big Cottonwood Marathon (26.2 Miles) 03:07:59, Place overall: 52, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Finally I was able to get that marathon PR that has evaded me for quite a few years. But I certainly didn't do it the easy way. With all the Payson Canyon running we've been doing I decided to ignore the Garmin and just run by feel. I guess I felt like running really fast (for me) on the downhill and trashing my legs, then being mostly in agony the last 8 miles and just holding on for dear life to secure the PR.

Looking at some of my splits on the downhill (you come out of the canyon around mile 17 or 18) seem WAY too fast and not so smart. My legs are pounded to shreds I really hurt BAD right now. But I figured the last 8 miles that are mostly flat or uphill and in the heat (especially since race started 30 minutes late due to some bad bus driving getting high centered 3 miles below the start!), and are going to be hard no matter what so I decided to make hay while the getting was good, which today means that I clocked in at the 1/2 way point around 1:25. Yikes! Almost a HM PR.

Mile-by-mile breakdown and gory details follow.....

1 - 6:13 very steep first mile to start the race, maybe the steepest of them all, I tried to go slower but it seemed safer and more fluid to just try and go with the flow and not fight the steepness. Pretty much followed this plan on all the downhill miles.

2 - 6:39 some flatter stuff on this mile. Feeling dandy and enjoying the scenery. I was surprised with the high elevation (over 9000 ft these first couple of miles) that the breathing didn't feel more labored. I think all those Payson Canyon runs really helped.

3 - 6:23 don't remember much about these next few miles, pretty steep and just enjoying the ride and ignoring my watch!

4 - 6:17

5 - 6:13

6 - 6:11

7 - 6:22

8 - 7:14 some flat and minor uphill during the next few miles

9 - 6:36

10 - 7:04

11 - 6:40

12 - 6:2

13 - 6:04 Yikes! I guess this mile was pretty steep)

14 - 6:44

15 - 6:13

16 - 6:47 getting near the mouth of the canyon and not quite so steep anymore

17 - 6:50 starting to get the feeling like crash-and-burn could occur shortly

18 - 7:10 out of the canyon now, still net downhill but getting warm and a lot more flat/uphill portions, starting to hate life around this point and all the other negative thoughts that come when you hit the wall. The most negative thought was that "I STILL HAVE TO RUN 8 STINKIN' MILES -UGH!!!!" - this might be the censored version of what I was thinking :)

19 - 7:18 stinky but 7:18 is still respectable at this point

20 - 7:50 really starting to die, also some uphill on this mile that I don't appreciate. Thought of 10K still to go is almost unbearable, start having thoughts of how I'll explain my quitting the race even though my time is still under 2:20 overall at this point

21 - 8:16 bleh...

22 - 8:30 more bleh... but I seem to snap out of my funk enough to where I realize I can really tank bad and still PR even with mostly walking the whole rest of the way. This actually gives me enough positive vibes that I'm able to speed up a bit towards the end of the mile.

23 - 8:02 had some downhill on this mile finally but legs are so thrashed I can't really capitalize. Also I'm starting to linger a bit long at the water stops walking while I drink.

24 - 9:17 WHO PUT THIS STINKY HILL AT MILE 24!! UGH I DON'T LIKE IT AT ALL!!

25 - 9:05 THE STINKY HILL CONTINUES FOR PART OF THIS MILE - I WANT TO KILL THE COURSE DESIGNER ABOUT NOW!!

26 - 9:06 no more hill -mostly flat but I'm pretty much done and finding all kinds of reasons to not go any faster since I know that barring passing out or cramping up (which could easily of happened at this point) I will get my PR 

.27 2:16 (8:23) The longest '.2' I recall in a marathon. It didn't help that the mile 26 sign was placed too early so we had to actually run .4 miles or so to the finish from where the sign was. I didn't love it. But I DID love finally getting done and getting the PR. Now I just hope the massive pains and soreness in my legs doesn't linger for too long and that I haven't injured myself!

Asics DSTrainer18 #2 Miles: 26.20
Comments
From Kam on Sat, Sep 14, 2013 at 14:16:47 from 68.66.163.179

Quad masher, for sure. Congrats on the Big PR.

From Toby on Sat, Sep 14, 2013 at 16:01:58 from 74.81.235.5

Way to go Tom! I was at mile 17 and 23 with the bright pink signs! It was really starting to get hot at mile 23. Everyone I talked to had PR's today....must be a good course!! Big congrats on a great day!

From Steve Hooper on Sat, Sep 14, 2013 at 21:22:00 from 71.213.7.98

Good chatting with you today Tom!! Congrats on your new PR!

From TBean on Sat, Sep 14, 2013 at 21:49:18 from 97.126.223.242

Holy Freakin Moly. You crushed the first 17 miles of that marathon. Glad to see you left that 3:10 guy in the dust and got a big PR!!

Hope the legs recover quickly.

From Tom on Sun, Sep 15, 2013 at 08:34:03 from 160.7.247.191

Thanks everyone!

Terry the unfortunate thing is that between the half way point and the finish I let the 2:55, 3:00, and 3:05 guy pass me by. But not the 3:10!

From Clay on Mon, Sep 16, 2013 at 14:43:56 from 166.137.209.38

Really nice job Tom! Congrats on the PR too, so happy for you!

From Paul Thomas on Mon, Sep 16, 2013 at 16:27:03 from 76.23.52.106

I've been running, but not keeping up the blog very well. I'm off work today and decided to spend some time catching up on logging my runs. I was thrilled to discover this race report and your PR. I'm very happy for you.

I think most of my PR runs were "dash at the beginning and hold on through the pain" runs as well. I know how hard it is. It seems your mental toughness matched your physical excellence. Congratulations!

From JimF on Sun, Sep 29, 2013 at 14:34:18 from 107.18.176.63

Congratulations on a great race and huge PR! You have been putting in that work and it is certainly paying off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hardly able to walk since the marathon and not much better today than yesterday. Most likely no running is going to happen this week. I did force myself to get out and walk around a bit and it seemed to help. Went out in the morning, around noon and in the evening. Probably covered 2 miles or so total.

Also did the ice bath treatment which I haven't done for a very long time as well as icing a couple more times throughout the day. I think it helped quite a bit and was not as traumatic as I seem to remember :)

So my current plan is to just stick with walking and some light XT until all the thrashed leg pains are gone, then I'll think about running. 

It's quite likely for SGM I won't decide how to run it until the day of the race or a day or 2 before.

Looking back at the race now and how I was at 1:25 at the halfway point, it sure would have been nice to be able to run a doable sub 1:35 last half and get the sub-3. But for now I'll be content with the new PR and getting the sub 3:10 monkey off my back.

Comments
From TBean on Tue, Sep 17, 2013 at 14:09:57 from 63.241.173.64

Now that you've had a few days to analyze. Do you think you would have got an overall better time by slowing down a couple of minutes the first half?

Maybe you like to push hard as long as you can and then hang on for dear life. You did get a PR by doing that.

From Tom on Tue, Sep 17, 2013 at 16:36:44 from 137.65.57.33

Terry I've thought about that quite a bit and I just don't know. One thing about this race though - when I've crashed & burned at SGM and slowed down similar to what I did on this race it seems like I end up getting passed by a zillion runners, but at this race I only got passed by a few. Seemed like everyone was dying no matter how they ran it so makes me wonder if for this race you have to really push the downhill easier parts (i.e. the first 17-18 miles) to get your best time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Feeling a lot better today than the last 2 1/2 days. Still a few days from running but at least I'm not re-living the last few miles of my marathon agony with each step.

Tried some XT at the gym at work to see if my legs could handle anything. First tried the stair-climber - no-go, too hard on my calves. Next tried eliptical machine and stationary bike and they worked out just fine & dandy, especially the eliptical. So ended up doing 30 min on the eliptical and 10 min on the bike.

Also took a few walks during the day, probably covered 2-3 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Legs are improving nicely the last day or so. I may even be ready to try a little run on Friday. Went for a few walks throughout the day, probably 3-4 miles. Also got to the gym for 40 min XT (30 min elliptical + 10 min bike). Sure is nice to be able to move without pain!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.000.000.000.25

Walked for a couple miles in the early morning. Decided to test the running waters with a couple little short jogs. Most my legs muscles were sorta OK with the idea but my lower calves were still complaining so I didn't push my luck. Also got to the gym for 40 min XT + core and walked for another mile or so later in the day.

Happy 27th anniversary to Kim and I!

Asics DSTrainer17 #4 Miles: 0.25
Comments
From TBean on Fri, Sep 20, 2013 at 12:13:08 from 63.241.173.64

Happy Anniversary!! You were the man that showed the rest of the gang that Marriage was the thing to do.

Also, I want to see a 5 mile easy run this Saturday on your blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to mostly rest today and hope the legs are ready for a few run miles tomorrow. Thought of going to the gym for XT but after 3 days straight with lots of elliptical I'm feeling a bit tired in some new muscles so other than going for a few walks today I'm not doing anything else. Hope I can avoid injury and recover for SGM!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Met up with the SF gang at 5am to try and attempt some running finally. It went so-so, felt pretty sluggish, my lower calves are still pretty tender and quads a little tender as well. Kept the pace very gentle mostly around 9-10 min/mi.

I also walked another 4 miles much of it up/down heartbreak hill to get to 10 miles for the day. Wish I didn't feel like I ran 20 miles.

9:35

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning. Felt better than Saturday but still have annoying pains in the lower calve area. Hoping they'll be gone before the end of the week.

Also got to the gym in the afternoon for 30 min XT + core.

8:56

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Normally around 10 or 11 days before a marathon I'd do my last speed workout. But since I'm still recovering from BCM that wasn't seeming very smart. Decided to do some not-too-intense hill repeats just so I could get my heart rate up for a while without pounding my legs.

Ended up doing 8 repeats and I'm feeling quite pleased with how my legs are feeling through the day. The lingering calf pains are almost gone and in general the legs are feeling much lighter than they've felt since BCM. I did start out feeling pretty sluggish warming up but ended up feeling pretty good by the end. So nice to start feeling 'normal' again.

8:37

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6 mile run in the morning then 30 min XT + core at the gym just before lunch.

9:04

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Went out early on a dark, cool and drizzly day. Very light rain was falling but it was barely noticeable. Ran 3 miles with Kimi then 5 more solo. Couldn't ever seem to get my legs warmed up and wanting to move, seems like I always have this problem when it's cool & humid. Legs felt like lead pretty much the whole time so I just took it nice & easy.

9:14

Asics DSTrainer17 #5 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.000.000.0010.50

A bit on the BRRRRR side today. Got up bright & early with Kimi and headed to the stake center. Chad was the only other one there so the 3 of us headed out into the darkness. Later Hal joined us for a few miles and brought us something to drink as always. 

Felt pretty good today the best I've felt since BCM. Tried a few strides and 1 mile close to MP pace just to try and gauge where I'm at in my recovery/taper. I'd say I'm currently around 80%, so with a another taper week hopefully I can get that close to 100%.

8:44

Asics DSTrainer18 #1 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 days to go! Did an easy 5 in the early morning. Felt OK but it still seems like the pace I think I'm running and what my garmin actually tells me is off by 15-20 seconds (and not in the favorable way). So not sure quite what to expect for Saturday. I'll do a 3-mile MP run tomorrow on the same route I did the identical workout the week of BCM, maybe that will shed some light on how ready I am.

Later went to the gym for 30 min XT + core.

8:45

Asics DSTrainer17 #5 Miles: 5.00
Comments
From Kim on Mon, Sep 30, 2013 at 15:41:23 from 160.7.247.191

Five miles....five children....five stars...five thumbs up....obviously!

From Tom on Mon, Sep 30, 2013 at 15:44:28 from 137.65.57.33

Well said Kimi! BTW I just peeked at the latest weather forecast for SGM - now it says low 48 high 73! Nice!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Did a repeat of the pre-BCM workout I did 3 weeks ago. Two mile warmup, 3 miles @ MP then 1 mile jog back home. Felt OK but I always wish the pace felt easier than it always does a few days before the race.

Faster miles (compared to 3 weeks ago) were 7:05 (7:00), 7:12 (7:09), 7:05 (7:00). So just a few seconds slower than last time at what I think was similar effort. Not sure if it means anything. Not much left to do but take it easy until Saturday and see how it goes! Current weather forecast looks super-duper!

Asics DSTrainer18 #2 Miles: 6.00
Comments
From TBean on Tue, Oct 01, 2013 at 13:01:26 from 63.241.173.64

Nice run! Now your all set!

It's been fun watching the weather forecast. It's dropped several degrees from days ago. That's about 10' cooler than usual in good ol SG. Now if we could just get the wind at our backs for the race it will end up being perfect.

From Clay on Tue, Oct 01, 2013 at 14:45:02 from 63.248.224.55

Good Luck Tom! I hope you nail another Marathon!

From jtshad on Wed, Oct 02, 2013 at 09:12:07 from 141.221.191.225

Have fun in St. George, good luck!

From Tom on Wed, Oct 02, 2013 at 12:06:45 from 137.65.57.33

Thanks guys. Jeff are you running SG this year?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'd normally do an easy 4-mile run today but I'm feeling a little twingy pain in my right hamstring so decided to bag the run and do 30 min XT at the gym instead. Might just be phantom pains but I figure I'm best off playing it safe as I attempt to race SGM 3 weeks after racing BCM.  I'll probably go for a walk later as well and hope that's enough to keep the pre-race anxieties and taper madness at bay and hope for some good nights sleep the next 2 or 3 nights..

Comments
From JimF on Fri, Oct 04, 2013 at 18:38:41 from 98.222.218.178

Good luck in the marathon!

Race: St. George Marathon (26.2 Miles) 04:19:04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.505.000.000.0026.50

I always have known that racing back-to-back marathons rarely turns out well. But I couldn't resist the perfect running weather and had to at least give another personal best a shot. But after just a few miles it was obvious that wasn't going to work as I could feel every ache & pain from 3 weeks ago flaring up. So decided to wait for Kim to catch up to me and try and keep up with her. She did awesome for 20 miles and was on track for a 3:35-3:40 finish when the runners knee flared up and shut her right down. Decided to play it safe and live to run another day and walked the last 3 miles. But still had a great time!

Asics DSTrainer18 #2 Miles: 26.50
Comments
From TBean on Sun, Oct 06, 2013 at 18:24:32 from 97.117.88.70

I guess us old men can't get two marathon PR's in a three week time period, but it was nice that you gave it a try to at least see what your body would do.

Sorry to see Kim have to give up a great 20 miles of running with knee issues.

From Toby on Sun, Oct 06, 2013 at 20:00:52 from 74.81.235.5

Great job Tom! Hooray for a wonderful season with a big PR!

From Clay on Sun, Oct 06, 2013 at 21:02:28 from 67.172.224.251

Great job Tom! You have ran great this year! are you guys going to run it next year?

From Paul Thomas on Mon, Oct 07, 2013 at 08:35:50 from 76.23.52.106

It's always good to see you and Kim. I'm sorry the running didn't come together for both of you, but I'm not surprised that together you made lemonade out of the lemons. Like me, it seems you've learned there are many more joys to running and life than just PRs (although they're great, too). Keep enjoying the adventures.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Had a bit of anxiety and a lot on my mind after arriving at work from the airport after seeing off our youngest son as he headed off to Thailand for a while. The weather was beautiful so decided to go for a short run to enjoy the day and clear my head. Felt pretty klunky the first mile but then I loosened up and felt better. No watch today so don't know or care about my pace, don't imagine that I broke any speed records

Asics DSTrainer17 #4 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles in the early morning on a cool & misty but pleasant morning. Legs feeling pretty good although I did keep the pace very nice & easy.

9:18

Asics DSTrainer18 #1 Miles: 5.00
Comments
From TBean on Thu, Oct 10, 2013 at 12:24:16 from 63.241.173.64

I've been so busy at work I haven't even tried to run. But my legs are feeling good.

Nice to hear you're injury free after the marathon. Hope it lasts.

From Tom on Thu, Oct 10, 2013 at 12:36:57 from 137.65.57.33

Terry I'm almost to 3 years now without any kind of injury that's caused me to have to take more than a few days off. Maybe I've finally figured out how to listen to my body.

Sounds like your legs are feeling happy too so maybe there is some hope for our old man legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Met up with Chad, Hal, and Pat on a clear cool morning with an ice-cold canyon wind! Could never get very warmed up, wind-chill was probably around freezing. Took it very easy with lots of walking breaks.

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five slow miles in the early morning. Felt OK but the legs sure don't want to go very fast. Later went to the gym for 30 min XT + core.

9:20

Asics DSTrainer18 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five miles in the late AM just before lunch. I seem to have tweaked my back a bit somehow and it bugged me the first mile then finally loosened. Hope it doesn't hang around for very long.

9:04

Asics DSTrainer17 #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 gentle miles in the early morning with Kimi. Pretty nippy around freezing but we were dressed for it so it wasn't so bad. Back was still a bit stiff starting out but loosened up and feels better today than yesterday. Later went to the gym for 30 min XT + core.

9:30

Asics DSTrainer18 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran 5 with Kimi similar to yesterday. My lower back seems to be all better I didn't feel anything during the run or throughout the day. Felt as good today as I've felt since before the marathon so that makes me happy. Kept the pace nice & easy. Later in the afternoon at work I went for a walk, probably around 2 miles.

9:17

Asics DSTrainer17 #5 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Nice early morning run. Ran 3 with Kimi then the rest of the time it was just me and the groovy full moon. Nice to feel my legs starting to come back.

9:04

Asics DSTrainer18 #1 Miles: 10.00
Comments
From JimF on Fri, Oct 18, 2013 at 17:46:00 from 98.222.218.178

Glad you are feeling better. You sure had a busy month with two marathons!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Morning run in St George. Gotta love running in the desert in October, temps 45 to 50. Legs feeling good I quite enjoyed the run. 

8:44

Asics DSTrainer18 #1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice run in the early morning, just me and Mr Moon. Also went to the gym in the afternoon for 30 min XT + core.

8:46

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Nice run in the sun around 10am. Warmed up about 1.5 miles with Kimi then I ran up/down some hills while she did her own thing. I figure since I'll be pacing Snow Canyon 1/2 next week I better keep my legs so they sort of remember how to run downhill. Ended up being an enjoyable run, I love these kind of fall days.

8:23

Asics DSTrainer18 #1 Miles: 6.00
Comments
From TBean on Wed, Oct 23, 2013 at 17:43:09 from 63.241.173.64

Enjoy this week of perfect weather while it last.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six relaxed miles in the early morning mostly with Kimi. Later went to the gym for 30 min XT plus core.

9:07

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran the usual 6 mile loop solo in the early morning. Had plans to go to the gym later but didn't want to be stuck in a stuffy gym on such a gorgeous sunny day so I drove just up the road to where there is easy access to the BST and did some walking/hiking in the hills just before lunch.

8:43

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another six miler a little later in the morning so it was light and we got a little sun the last part of the run. Went 2.5 with Kimi then the rest solo. Very pretty along the river trail.

8:59

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Go in 12 miles in the morning, mostly with Chad, Hal, Pat and David L. Nice morning to be out but I guess the weather is going to be changing on us here very soon.

8:36

Asics DSTrainer18 #2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got in 6 miles in the early morning on a very windy morning. Didn't enjoy the middle miles into the wind but the last 2 miles with the tailwind were kinda fun. Did 8 or 9 strides along the way.

Later went to the gym for 30 min XT + core.

8:43

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another morning 6-miler, 3.5 with Kimi. I was expecting the weather to be nasty but it was actually pretty nice, a bit cooler temps than yesterday but without the major wind.

9:14

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM solo run. Did 10 strides along the way. Later got to the gym for 30 min XT.

8:32

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Also got to the gym for 30 min XT + core.

9:04

Asics DSTrainer18 #1 Miles: 6.00
Race: Snow Canyon 1/2 Marathon (pacer) (13.1 Miles) 01:44:58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Had a blast pacing this race today with Bill Miller. The weather was near perfect and the scenery spectacular as always. Only problem was that I was totally brain dead and forgot my watch. Pacers cannot forget their watch!!! Luckily Andy Browning had a spare stop-watch (no GPS) and my partner had a GPS watch so all was well. It's been a while since I've done the pacing gig it was nice to be reminded how enjoyable it is. Looking forward to doing a lot more pacing in 2014 starting with the St George 1/2 in January.

8:00

Asics DSTrainer18 #2 Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early AM run in lovely 26 degree weather. It actually didn't feel too bad since I was dressed for it. Quads a bit sore from the steep downhill sections of the Saturday race. Later got to the gym for 30 min XT. Plan on doing some core work tonight.

9:00

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got out later for the run just before lunch. Still a bit nippy at that time especially when the sun wasn't shining but I was a bit overdressed so actually got a bit warm. Felt pretty klunky most of the run, too much fretting over work-related dumb stuff.

8:53

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early morning run. Can't seem to get my legs to want to move in this colder weather. Later went to the gym for 30 min XT + core.

9:17

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Pretty much a repeat of yesterday, except that this time I had the lovely Kimi with for much of the morning run.

9:17

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the early morning. Kinda a broken record lately I know but at least I'm getting it done. My legs sure just don't want to go very fast lately, but since 2014 is going to be a kinda rest year for me I figure no need to worry or push the issue. Just ignore the watch and run at whatever pace feels most enjoyable. I found Kim, Janae & Jodie in the river bottoms and ran with them a bit. Temps pretty nice (around 40?) for November.

9:24

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Lots of runners out on this dandy November morning. Ran with a variety of folks and finished up with Clay towards the end before heading up the hill and back home. 

8:56

Asics DSTrainer18 #1 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning run. Still got the clunky legs, decided to wear my HR monitor to see if it showed anything funky. Just showed that my cardio is fine and legs are the problem. HR stayed mostly between 135 and 140 which is right where I would expect it to be running a nice easy pace.

Later got to the gym for 30 min XT plus core.

9:15/138

Asics DSTrainer18 #2 Miles: 6.00
Comments
From TBean on Tue, Nov 12, 2013 at 08:19:02 from 63.241.173.64

Sounds like you need to sit down and watch a Rocky movie and eat a bowl of ice cream. If it doesn't work at least you had some fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Working at home today so went out a little later in the morning to enjoy some sun and warmer-than-usual November temps. Did some hill repeats (5?) just to try to snap my legs out of their stupor. Not sure if it helped but I suppose hills are good for you regardless.

8:28

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Did my usual morning 6-miler. Feeling a bit of the tendon-bum-itis in my right leg and a kind of weird pinched nerve type pain/feeling in the high-hamstring area after I've been sitting for very long. Goes away after I just walk around a bit. I'm thinking the not warming up enough in the cold before Snow Canyon is to blame for a lot of my recent funk and stupid bum-itis flaring up.

9:08

Later got to the gym for 30 min XT. Did a little different type of XT today, instead of spending some time on eliptical, stair-stepper and bike like usual, I just spent 30 min doing a fast walk on the treadmill with the incline cranked all the way up to get my HR up. Doing anything at the gym is so boring to me gotta try and mix it up a bit.

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take a break from running today to give the bum-itis and other weird pains an opportunity to take a hike. I did get to the gym before lunch for 30 min XT. I may do some core work tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Still kinda of blah, felt a bit better as the run progressed.

9:08

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Nice morning run with a pretty good sized group considering the brewing storm. But the snow held off until the last few miles and it really didn't matter anyhow. Snow is better than rain. Had a nice time and was a good boy by not letting anyone push me into running faster than my legs (or hamstrings) were wanting to go.

Asics DSTrainer18 #2 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

9:10

Asics DSTrainer18 #2 Miles: 6.00
Comments
From Kim on Mon, Nov 18, 2013 at 14:08:15 from 160.7.247.191

You needed to run 9:10 on 11/12/13 birthday boy!

From Clay on Mon, Nov 18, 2013 at 21:03:35 from 67.172.224.251

Happy Birthday Tom!!!

From TBean on Tue, Nov 19, 2013 at 09:17:05 from 63.241.173.64

Getting really close to that new AD.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got in 6 mostly with Kimi. Still dealing with the stupid bum-itis on my right side. Not very motivated with the running lately maybe I should just bag it for the winter and work on getting a nice big holiday gut :)

Later went to the gym for 30 min XT plus core. Felt pretty good thankfully the bumitis doesn't bother me doing stuff besides running, but I don't love gyms so much and I have a hard time doing anything more than about 30 min or so I just get so bored compared to running.

9:35

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Gonna try an every-other-day running schedule for a while until the high hamstring bum-itis calms down. I did get to the gym for 40 min power-walk on the treadmill with incline set to max. Also did some core work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

9:26

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today just 30 min XT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nice run with the gang. But I feel old and out of shape.

9:30

Asics DSTrainer18 #2 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six in the morning at what has become my regular wimpy pace while I wait for my hamstrings to find their happy place again. Also got to the gym for 30 min XT.

9:16

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Went out later in the day and got some nice sunshine on a very nice day. A bit chilly but no wind and the sun was dandy. Ran up/down some hills a few times to mix things up and try to help kick my legs out of their darn funk. Didn't feel great but felt better than I have for a couple weeks or so.

8:36

Asics DSTrainer18 #3 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Morning jog. Later went to the gym for 30 min XT.

9:22

Asics DSTrainer18 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

The SF running gang had our annual Thanksgiving run and social. Always nice to get together for a run, hot cocoa, donut & gift raffle. Happy Thanksgiving!

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Nice to sleep in today. We're not Black Friday kinda people. Enjoyed a run in the sun with Kimi down around the trails by the new ballpark.

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice Saturday run with the gang. Starting to have some hopes that my hamstring bum-itis might be improving. The secret seems to be to keep the pace nice & easy all the time around 9:15-10:00 pace.

Asics DSTrainer18 #1 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out in shorts as it was in the high 30's and likely the last time I'll be able to run in shorts for a while other than maybe in St George.  Later got to the gym for 30 min XT + core.

9:22

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Hello winter! Didn't get our for a run with the nasty snowy weather all day long but I did get in 60-90 min worth of snow shovelling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Shovelled snow for about an hour in the morning then later at the gym did something I'll normally do nearly anything to avoid which is run on the boring treadmill.

Got in 6 miles on the 'mill and I guess it wasn't the worst thing ever. But I think I'd still rather run in 0 degrees if the roads aren't treacherous. I'm thinking maybe YakTrax might be a good Christmas present for Kim & I then we can run outside even if the roads are snowy/icy/slushy.

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Temps at 0 degrees F in the morning with wind-chill -11.  Ugh. Since we had to get our daughter to Drivers Ed class at the HS by 5:55am we decided to try our chances running around the little indoor track in the girl's gym. We did this last year so we hoped the doors would be open again this year. First door we tried was locked but the 2nd one was open so we got er done and had the place to ourselves. Decided this type of running is neither better nor worse than running on the treadmill but definitely better than slipping on icy roads and getting injured. Not sure on pace probably around 9 min miles.

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

So Kim and I had nice plans to do a repeat of yesterday and run around the indoor track at the HS in the early morning. But they had the dang doors locked and a sign saying nobody allowed on the track before school hours. Stupid! Last year they let us do this, I don't see what the big deal is. Grrrrr!!  

So went home and back to bed for a very short 'nap' then off to work where I did get to the gym before lunch for 6 lovely treadmill miles.

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

This nasty weather is really messing with my motivation. Woke up to insane howling wind and wind chill likely sub-zero so promptly went back to bed. Maybe in previous years I would have bucked up and gone out but this year I just have little desire to deal with extremely foul weather. We did drum up enough mental toughness to go to the church and run around the gym for an hour. Every so often to mix things up and to give ourselves a cheap thrill we'd go outside for a very brisk run around the church. Running away from the wind wasn't so bad but into the wind was crazy cold! I sure hope it's not going to be like this all winter. Global warming please!

Asics DSTrainer18 #3 Miles: 6.00
Comments
From TBean on Mon, Dec 09, 2013 at 13:19:29 from 63.241.173.64

Wow, Six mile at the gym is a lot of laps. That sounds worse than the treadmill.

From Tom on Mon, Dec 09, 2013 at 14:53:53 from 137.65.231.55

Terry I found it to be no worse or no better than the treadmill. But I only had to drive down the street to the church instead of clear to Provo for a treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

More fun stuff running around the church gym on a 1 degree day.

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Same old same old... blah blah blah....

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Since the morning temps were all the way up to 5 and there wasn't much wind I decided to try my luck running outside. Ran over to center street and ran up and down the road a couple times then back home to get to 6 miles. Wasn't too bad actually. My hands were actually too hot in the mega-mittens I wore but my cheeks (face) were pretty frozen by the end. So I guess if I just use less heavy duty gloves and cover my face better I'll be just dandy.

9:25

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Repeat of yesterday. But this time I was dressed correctly so I was quite comfy despite the low temps. Unfortunately with the inversion the air is starting to get bad. Just can't win with this weather. Later I got to the gym for 30 min XT plus core.

9:15

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another fabulous-fun-filled-foggy/smoggy-five-degree-five miler. Ok so we went 6 miles not 5 but you get the idea. Nice to have Kimi join me for this one. With the lovely inversion we smelled like camp fires when we got home since apparently the no-wood-burn rule doesn't apply to Spanish Fork. Kinda sad that 5 degrees with little to no wind doesn't feel so bad any more.  Just over a week until winter REALLY starts! Hooray!!

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Quite a bit warmer this morning around 15-20 degrees and no wind so if felt quite balmy! Had a pretty good size group of runners and had a nice run although I was kind of the slow poke of the bunch. My legs were kind of worn out after running every day this week but I still enjoyed the run a lot.

Asics DSTrainer18 #1 Miles: 11.00
Comments
From TBean on Sat, Dec 14, 2013 at 17:47:40 from 166.137.209.23

Nice mileage week for December!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another dandy early morning nippy run around the streets of Spanish Fork with Kimi. Huge full moon to help lighten things a bit. Later went to the gym for 30 min XT + core.

9:45

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Another fine nippy morning run with Kimi.

9:18

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles in the morning. Then later to the gym for 30 min XT/core.

9:23

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Wasn't sure what the roads would be like in the early morning dark so waited until later in the morning to go out. Smart choice as the colder part of the storm didn't get to SF until later and the morning temps were pretty dandy compared to what we've had all month. High 30's and the sun almost broke through the clouds. Felt downright balmy.

8:56

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles on the wonderful treadmill.

Asics DSTrainer17 #5 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Got out at 5:30 with Kim since we have a busy day today. Nice run with light gentle snow most of the run. Roads were a bit slick in spots but overall not too bad. I quite enjoyed the run actually.

Asics DSTrainer18 #1 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

I counted these as easy miles but they were of the harder easy mile variety. Went out with Kim and Dan some slushy and kinda slippery roads. But temps were fairly mild (30 degrees?) and no wind so it made for a nice December run.

Asics DSTrainer18 #1 Miles: 8.50
Comments
From JimF on Tue, Dec 24, 2013 at 10:40:37 from 98.222.218.178

I hope you have a great Christmas! Stay safe on those slippery roads.

From TBean on Tue, Dec 24, 2013 at 11:18:50 from 64.55.78.101

Dang Mr. Lee you've almost tripled my monthly miles. To much work and Christmas. Maybe it will get better next year but it's not looking good for the next couple months.

Merry Christmas!

From Tom on Tue, Dec 24, 2013 at 12:50:22 from 160.7.247.191

Thanks guys! Hope you both have a great Christmas as well.

Terry the sad thing is my gut is still expanding even with the miles and I can't seem to get out of first gear speed because of the stupid bum-itis. Oh well just gotta be happy with any winter miles. Looking forward to some St George runs this next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice Christmas Eve morning run with Kim, Dan and Hal.

Asics DSTrainer18 #2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Five miles with Kimi then one more with Rui & Mu-chan on an absolutely beautiful sunny Christmas day.

Asics DSTrainer18 #3 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six pretty nippy miles with Kelly and David L. Now off to St George for a few days!

Asics DSTrainer18 #1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Six miles with Kimi on a chilly but beautiful sunny St George morning!

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

   

Asics DSTrainer18 #2 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Five mile run in the morning. Five mile hike at Zion NP in the afternoon. Didn't fall off a cliff and die. All in all a great day to be alive!

Asics DSTrainer18 #2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Last run of 2013 and last run in St George before heading home. Always hard to go back to Utah County winter weather and the January blahs. Maybe we'll get lucky this year and not have too much nasty weather and inversion yuck.

It's been a very fun running year in 2013, one of the most enjoyable and rewarding ever. Had many thoroughly enjoyable training runs and races and even managed a lifetime marathon PR at BCM. Not sure if I'll see any more lifetime PRs in my lifetime unless it's a 50-miler or something I haven't done yet. But since I turn 50 in 2014.... just maybe...... :-)

Asics DSTrainer18 #2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2066.30111.2078.055.352260.90
Asics DSTrainer17 #4 Miles: 518.60Asics DSRacer Miles: 89.30Asics DSTrainer17 #2 Miles: 36.50Asics DSTrainer17 #3 Miles: 244.00Asics DSTrainer17 #5 Miles: 529.20Asics DSTrainer18 #1 Miles: 492.00Asics DSTrainer18 #2 Miles: 290.80Asics DSTrainer18 #3 Miles: 60.50
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