"PRIOR PREPARATION PREVENTS PISS POOR PERFORMANCE"

There was a bit of rain in the air and lots of standing puddles to jump and dodge but I got out the door and did a nine mile run this morning. That makes 60 for the week.....now I think I'll go get some rest and get ready for tomorrows 13 to 17 miler/65 mile week.

....8:35@, 6:55 fastest

16.5 Long slow run.....9.3@, 6.6 fastest.

6.3 very easy recovery run. The hardest part of this run was getting out the door and getting it done. If it had been raining I'd still be setting on the couch wasting away. TGFSS.

Today I have a 10 mile hill repeat run scheduled......

Todays schedule calls for a 6 mile easy run. Easy as qualified by "Peak Training" time. So it will probably be more like a tempo run...1 mile warm up, 4 miles at marathon pace and 1 mile warm down. Then again I might just do an easy 10 miles at a moderate pace.

OK I whimped out, I went back to my training schedule and decided I would follow it no matter how good I felt. Went out for a 6 mile easy run. Now I'll be ready for a tough 10 mile tempo trainer thursday!!! Gotta' remember to "RUN SMART"!

10 mile hills tempo run. Just got done with my run....made it 10.5 on the Dimple Dell Mountain road. It was a great run. 9.3 average/5.3 fastest. 

easy 10.5 for todays run.....but still up and down the mountain road. So all I need is 5.1 tomorrow for my 65 mile week....Yea!!!

Did  you get this message this morning?

CONGRATULATIONS!!!
We would like to personally congratulate you on being selected for the 2010 St George Marathon.  This year you were 1 of the 7400 lucky runners to be chosen out of a record-breaking 11,000 registrants. We will be hosting runners from 50 states and 17 countries. We would like to thank you for your interest in our event and we look forward to seeing each of you cross the finish line in October!
There are a couple things we need to make you aware of at this time:
•       Our Runner’s Guide can be found at http://www.stgeorgemarathon.com/race/runguide.php.  This will give you all the information you will need to know for race weekend and should answer most questions you may have. Please read it carefully and completely.
•       We want to remind you that registration fees are NON-REFUNDABLE and/or NON-TRANSFERABLE. If you need to cancel please e-mail us at marathon@sgcity.org.
•       If you are interested in running for a charity, please visit our official Marathon Charities at http://www.stgeorgemarathon.com/charities/
•       CLARK MORRIS MEMORIAL SPECIAL ACHIEVEMENT AWARD-
This award celebrates the person that has achieved personal greatness in their lives. This award has been given to runners and wheelchair participants of all ages and circumstances, anyone we feel has gone the extra mile in overcoming adversity in their training and personal lives to run the marathon. If you have a personal story, or would like to recommend another runner for this award, please mail or fax your nomination by Friday, September 17, 2010 to: St. George Marathon, 86 S. Main St., St. George UT 84770 (Fax: 435-627-4509).
Again we congratulate you and wish you the best of luck in your training.  We will be updating you with information throughout the upcoming months.

Thank you
Kami Ellsworth
Race Operations Manager

Disclaimer: The information contained in this e-mail is legally privileged and/or confidential information intended only for the receipt by and use of the individual or entity to whom or which it is addressed.  If you are not the intended recipient, you are hereby notified that any dissemination, distribution, or copying of this message is strictly prohibited.  If you have received this message in error, please immediately notify the sender and delete this message from your computer.
Thank you.

5.1 miles today....running 7 days in a row makes one week.

Got up late this morning and went out for a long slow 20 miler. I think I'm going to start getting up earlier to beat the heat of the day now that it looks like summer is here....

Today is weight day! I weighed in at 161.4. Yahooo...only 1.4 pounds to go to make my goal weight and 5 weeks before UVM and 21 weeks till SGM. I've lost almost 20 pounds since Dec. 20, 2009 and kept it off.

Todays fun and games will be an 8 mile recovery run.....when I get home from work. Hope the rain has passed so I don't get my shoes wet! I hate running in soggy shoes.

Todays run will be a tempo style workout.....50 minute tempo at 5K speed then some light jogging  to round out the 10 miles. Again I do hope to find some dry time to get my workout completed.

I can't believe I made the entire run without gettin' rained on! It was great.

Now it's time to get rested up for tomorrows fun...

todays run is a 15 miler at a comfortable pace - a talking pace as it were! Maybe I'll just sing along with my mp3 since I usually run alone.

I thiought this run would be difficult but it turned out to be one of the best runs of this training cycle. I felt strong as I went over the top of the mountain on wasatch dr. Can't wait to do tomorrows 10 miler.....

Later today I will do a 40 minute tempo trainer... in conjunction with a 10 miler.

today I'm doing a split nine mile run. 3 miles slow warm up and a 6 mile medimum pace. Nothing special just moving my feet.

-0- miles today. A real rest day. Tomorrow it's back to the two lane black top with a 21 miler....long, slow and calculated.

21 mile long slow trainer... very strong trainer

10 mile easy recovery run........in the bag! This run, even though it was a slow recovery run seemed to come pretty easy.

12.8 miles tonight and every step in the rain.  6 miles easy and 6 .8 miles at or faster than mp.

Road Trip

Road Trip

On the road again!

I wanted to start my three week taper on Sunday so I got out this morning and got in my last long run before UVM. The 22.14 miles felt pretty good.

9.3 AP, 6.1 fastest.

6 mile recovery run in the hills.....Oh boy, taper time is here!

A real taper time rest day..................

Tonight (when I get home from work) I will do some hill repeats at speeds consistant with race day pace projections.

@ 10 miles worth

Rest day...back after it tomorrow.

10 miler today...up hill as fast as I can go, then down hill as fast as I can safely go.....what a plan!

10 easy miles...

4 mile @ marathon pace...

10 miles....6 @ 8.4 pace,

4 miles @ 6.02 pace .

I'm starting to think that I can hold a 7:30 to 7:45 pace at UVM. But only time will tell...

Today will be a 4 mile rest run......a good way to ease into week two of taper time. I'm really enjoying taper time this go round. It was a pretty tough training cycle and I glad it's all done except the UVM.I'm planning on about  35 miles this week spread out over 5 or 6 runs.