"PRIOR PREPARATION PREVENTS PISS POOR PERFORMANCE"

nice. Welcome aboard!

SLICK!!!!!!! What is up bro??? Glad you came over. Lots of people you know are already here. This only makes it better having you here. So welcome aboard man.:)

Hey Slick - great to have you over here!

Hey Coach!!! WELCOME to the blog! I'm SO EXCITED...now I can "watch" your training and bug ya! :)

SLICK!!!!! Good to have you aboard ;)

Welcome. Be sure and post about the corn test sometime.

I don't know you, but I know all of them. And I have HEARD all about you. So, welcome to the blog!

Welcome aboard! I have no idea who you are, but that's probably because I don't live in UT. :-)

I AM SO SO SO EXCITED TO SEE YOU HERE!!!!

:) :) :)

I just love ya!!!!

Coach!!! It's good to have you here!!! This is awesome.

I can't wait to be able to get my runs in in the morning. I struggle with running after 4pm, I'm just too tired after work. I know, I need to toughen up!!!

How was the run? Good, I hope.

NICE tempo run! No more stuffing the trunk w/ junk! :) How was NCIS?

Great job on the run. And good luck with better nutrition today. Eating healthy is tougher then not.

Sounds like the perfect plan!!! :)

Glad you enjoyed your run. Now go stock up on your spinach/tomato/chicken salad with mustard dressing!!! :)

Have a GREAT day!

Hey Slick nice to see you here...this is Utahrunner on the other blog!

Hey Tom, I just wanted to get over to your blog and welcome you to the fastrunning blog. It will be fun to have you on here. We can always use your knowledge and experience around here. Nice easy run today.

Temperatures are lookin' up my friend, yee haw!!!

Yo MrsFit, I just poked my head out the door here at work and I'm getting pretty excited to go run....the sun shine looks great.

So how was the easy run in the sun? :)

Hey Slick! Nice to see you here. I'm looking forward to following your blog and seeing what it takes to run at the level of the master slickester. =)

Welcome to the blog, Slick. Glad to see you here.

Good for you. So what is race pace for you, now? 7:40? (MP)

Race pace was 7:56 yesterday? Who knows what it will be today???

Come on, the canned corn nutrition program.

I'm looking forward to the UVM run..sounds like it starts at a little higher elevation than SGM without quite so much drop overall. I better start training on some more hills!

NICE 10 miler! What/where are you running tomorrow?

My body sheds waste in 12 minutes. Or at least I refer to it as the "12 Minute Rule". Everyone in my family and most of my friends understand this rule. Hahahaha.

And I feel bad because I may have hurt a friends feelings this morning by telling him that I thought running the SGM was cheating.

Hey Smooth, I haven't decided where to run yet. Where are you going to be? I didn't get any bites on running some long run miles on the UVM for this weekend, so I'll probably do a short run down on the Porter Rockwell trail.. I'm guessing that you will be looking for about an 8 miler tommorrow, won't you? talk to me...

Jun: you'll have to tell us about this 12 minute turn around ?

RivertonPaul: The corn story is not a nutrution program, its a test to see how fast your system sheds bodily waste.....so to enable you to hit the starting line just after you visit the Green Temple of Doom fresh and ready to run, lighter on your feet if you will!

Marc; SGM is some 723 ft lower in elevation than UVM and the overall elevation drop at UVM is some 1097 feel less than SGM.

SGM overall elevation drop: 2560 ft

UVM overall elevation drop: 1463ft

It's a simple rule: After a good meal i generally have 12 minutes before I need to use the restroom. 12 minutes. I don't think it applies to what you are talking about, but its funny. And I like to hit the toilets about 10 minutes before the gun goes off. I'd prefer closer, but I get too nervous I'll miss out. The same thing applies to going to the movies.

I am going to run 13 in your neck of the woods tomorrow. Bunch of us are meeting at 7am at the Draper City Park to run on the Porter Rockwell Parkway. Wanna join us?

Yea Smooth,

I'll be there and run a few miles with ya all.

Your resting heart beat is 39? WOW!!! If mine ever gets that low, Larry would call 911 or start CPR! LOL :D

COOL! Look for the teal color Boston shirt wearing short woman, and a very tall pregnant woman! :)

Check, Check, Check. Sounds like your fit and healthy. Keep up the good work.

I'm pretty proud of my stats, for a 59 year old fart.

WOW!!!! Did I read that resting heart rate correctly??? That is Lance type numbers!!! You ROCK!!!!! No way I am falling for the "old fart" trick! You are anything but that!

Nice miles today!!!! :)

Thanks for hanging with the heavy breather and slow pregnant lady today! It was GREAT to meet you, and I hope to have another great run with y'all again soon!

You'll waste UVM! You didn't even ever sound out of breath today (unlike the crazy lady you were running with!). Thanks for the great run, it was wonderful to meet you!!

Coach! You already look skinny to me! SO HAPPY to hear you finally turned the corner...been a long post-surgery trip for ya! You're gonna smash your UVM goal. THANKS for the encouragement today!

You will do great at UVM! I agree with Smooth not much weight to lose!

I can already hear the crowds roaring and see that cigar being pulled out during the final victory lap!!! :)

Sounds like you all had a wonderful time. :)

Nice 50 mile week, Slick! So, what pace did you run today? Glad you met up with some of the blogsters--I'm sure you filled them all with great Boston advice and stories. How many days 'til UVM?

Great job getting ready for UVM.

"F R Blogsters"? That almost sounds offensive! Good run Slick. Yeah, I think you're going to have a good showing at the UVM!

Nice job!!! How did it feel after running yesterday?

I'm feeling great after yesterdays run and todays....life is good and its getting better.

Hows life in your neck of the woods?

Life is indeed, good!!! I'm feeling stronger and stronger every time I do my long runs. It helped that I took a day off before this one. I could have gone a couple more miles, but my plan only called for 15 miles....Also, I just wanted to get to bed so I could go into work in the morning.

Glad life is going well.

Nice work Slick! GREAT hill run, if it was anywhere near your house I can only imagine the hills you hit.

I running up Dimple Del Road and down the lower end of Wasatch. The down hill on Wasatch will be extreemly helpful when it comes to training for all the down hill running in the UVM.

Enjoy your rest day! You deserve it after that kick trash week!!! :)

No rest for the wicked....besides, the tough part of the training schedule is just starting to kick in.

You got that right!

Nice work out plan!! any time hills AND tempo are included I go back to bed :)

Oh, and I would LOVE some company on Saturday!! Half the fun of running is the people you're with. I'd even be willing to meet you at I-15 and drive up together. Let me know what your plans are, I can PM you my cell # if you want to meet up there.

Good luck with your run.

What's the goal for UVM Slick? I'm guessing you will definitely BQ it. Looks like the training is going great for you.

Yeah what is the goal at UVM?? And when are we going to get in a good long run on the UVM route?? Next 2 weekends I have races. Hmmm

Looks like a good workout in store! You're gonna rock UVM!

I am looking to BQ at UVM, probably 3:20:00 or less at this time. Depends on the training and weight loss the next few weeks.

I'm thinking that I will start running the UVM for practice in two weeks.

Today will be a 6 mile speed trainer on the way to a 55+ miles week!

I love speed days. Nothing feels quite like running fast. Have fun!

Thanks, Slick!!

YAY for 6 speedy miles!!! Thanks for the GOOD LUCK, not sure about the *break a leg* though! :) Wish you were going!

Nice run Slick!

What does w/o mean?

W/O means weight resistant workout, you know, lifting weights?

ahhh, a REAL rest day! Those are my kind of days :) With fresh legs from a rest day running my pace on Saturday will feel extra slow, but hopefully we'll have enough fun to make up for it!

Have fun at the SLC 1/2. It will be a great measure of where you are at in your training.

Enjoy running the SLC 1/2 tomorrow. It'll be the only chance you'll run SLC because from 2011 on out you will be heading to Boston. Perfect weather too! Hope you see Gary.

Enjoy your 1/2 marry on Saturday--get a few miles in at MP, to get a feel for you UVM pace...I'll give you a call this weekend for some last-minute coaching tips. Really wish you were going along. You'll be missed. Have a good one!

Nice meeting you at the race. I had no idea that you were a bandit racer. HAHAHA anyone could SO get away with being bandit at that race. Fun times.

Great job getting out in this beautiful weather for a recovery run.

A very smart decision.

I second Dale. I'm learning (slowly but surely) to listen to my body as well. Being a runner, it's not easy - but the best way to do things!

Besides, 7 miles isn't a bad recovery run at all!!

LOVE the rest day!

Nice, I've been trying to figure out what I'm going to do to get ready to run UVM in 7+ weeks and I think I need to get in some good downhill training too... after I recover from Boston that is.

Rhett, I'm guessing that your already recovered from Boston. Looks to me like you should be in a maintainance program now with an accent on down hill running.

Hey you really stomped Boston....Congrats!

ahhh...downhill! Enjoy it!

I wish my run this morning had been dry...good luck!

Have a good one, Slick!

What's your schedule looking like from now until UVM? What are your peak weeks going to look like?

Stick to the plan.

Marc,

I will be increasing my mileage by about 5 miles per week till I hit 75 miles in week 14 then drop it off for a three week taper as we head into UVM....God willing and the old weak body and mind holds up!

Riverton Paul,

Your so right, gotta stick with your plan. If you don't know where your going, you won't know you've arrived when you get there.

"Plan your Run, Run your Plan".

I hear that. Luckily it hasn't been raining here for a while.

I agree.

Nice work Tom! It was nice to have a break in the rain yesterday.

Great job there slim errr slick.:) Good luck on your long run on Sun.

Great job Slick. Nice to see the master blaster out there putting in your usual solid miles.

Awesome job on the run. My schedule kinda got messed up last week, too, from my sister visiting for most of the week.

I too need to get my schedule straight and back on track. I have no doubt you'll get it going in the right direction. 18.5 sounds lovely! Good work, Slick!

Mack,

It's been a long hard comeback for me since my knee injury and surgery of October 2008. I am so glad and greatful to be back on the road running under my own steam without pain.

DoG,

just jump back into your schedule as quickly as possible and get it going. I'm thinking about doing some miles on the UVM course this weekend....have you got the time tocome join me???

Maynard,

Your an animal. You just got done with a 50 K and now your headed into the Grand Slam....get focused.

Hey coach, I still got my runs in, just not on the days and times I wanted to do them. Maybe that was a good thing to shake things up a bit.

Tom, my recovery is coming along. I am pleased that I have been able to log some real running miles. I just need to be careful to not do too much too soon.

Hello "Mr. Consitancy!!"

NICE run after a great long run! Your training is looking good! SOLID!

Looking good Slick!

Mrs Fit: I just keep trying to do the best I can.

Smooth:It's a vicious circle isn't it?

Timp: It's starting to feel pretty good too, now if I can just keep the mental side of this going strong.

So, how's the 10-12 miler? Are you eating clean? It's now Tue and I'm here to bug you!

Things are looking good - I'm sure you'll pick right back up with the diet. You are as good with your eating as you are with your consistent strong running!! :)

HAVEN'T GOT OUT TO DO THE 10 - 12 MILER YET. WHEN I GET HOME FROM WORK I WILL GET MY FAT OLD TIRED BODY OUT ON THE ROAD AND GETTER DONE.

OK! Make it a good one, 'cause the storm's a coming!

Looks like your milage is getting up there. I'm sure the weight and speed will get in line quickly.

Nice work Slick. Nice to see that even the great ones get off their good diet once in a while.

Mack - I could only wish to be one of the great ones. It's a struggle every day of my life...

10 miles in this WIND?!? That is about the equivalent of running a marathon! Holy moly man! My friend wanted me to run a mile with her this afternoon and I told her it wasn't worth the 'backwards' progress we'd make each step - and the dust in my eyes, ears, lungs and teeth. You get the 'tough as nails' award!!!

GOOD JOB getting her done! I don't think we'll have that kinda wind at UVM.

Very nice!!! Did you get your eating back on track??? :)

Rock on Slick

RAD - I didn't realize how bad the wind was when I took off for my run and after I was out there I figured I just had to finish. There were gusts that actually stopped me in my tracks.

SMOOTH - I really hope we have a very calm day for UVM, we really don't need the aggravation of running in bad weather.

T NA NA - Yes, I do believe I've got my eating habits under control again, I kept yesterdays caloric intake to just about 1000 cals. Now if I can keep it in line for the next 7 weeks. I want to weight 160 pounds for UVM and SGM. I can't believe all the dirt that I ate last night during my run. My eyes are blood shot from pulling all the junk out of my eyes last night and today...

man i hate the wind when its like that...

Good nutrition is 1/3 the battle. Keep it up.

none of us like the "resistance running"-- it sucks :) Good job T.S. - hope you get in a good one tonight

Very nice mileage.

Senor Slick you are really racking up the miles this week!

Good job Tom! Hope the 11 miler later is good too. I ought to get some 2-fers worked into my schedule somewhere.

How'd the 14 miler go?

CONGRATS on the 60 miles. WAY to practice *plyometrics*! GOOD JOB! Have fun with your long run tomorrow!

Plyometrics is when you hop, skip and jump. Great training for balance and joints strengthening!

Slick! 60 miles...that's awesome.

Your training is going so well. SOLID and DEDICATED!!!

Seems to me Smooth that I'm coming up on peak training and this next week I need to get ready to rumble, going for a 65 mile week with several runs at projected marathon pace. Some fatigue is setting in so I will start to cut out other distractions that may or may not be causing stress in my life...first to go, pumping iron and next to be added, more time for stretching and sleep.

6 weeks till UVM...

Don't forget the extra sleep/rest as your mileage build up. You're doing GREAT and putting in some marathon pace miles! UVM here you come!

Hey coach, nice job!!! I'm feeling the same as you. I have eased back on the weights now that my mileage is starting to climb. I, too, need to do more stretching. I stretched for a good twenty minutes after my long run on Friday. We are going to kick butt at UVM!!!

6 weeks to UVM but only 2 weeks to Ogden :)

Mrs. Fit, your so right, it's only two till the OGDEN Marathon. Sure glad I'm skipping Ogden and just getting ready for UVM. Are you doing Ogden with Huans? Are you doing UVM?

Looking good Slick.

Just me at Ogden. And us at UVM. I need to get in a long run or 2 here before Ogden so its not such a big jump. Maybe a 15-17 this weekend or next.

Nice run slick!

Nice work yesterday and today. The weather was beautiful today - sans the wind!

Good luck on your run.

Hey DoG, What and when are you running today?

So is this a 10 mile run with a few hill sprints or is it a hill that is 10 miles long that you are going to repeat? :)

Rhett,

It's a 10 mile run with a big big hill to run up and up and up before I run down and down and down. I'll try to break it up in 1/2 mile sprints headed up and then just go for it on the down hill portion.

Sounds a lot like my Monday workout. :) Perfect for UVM training.

Hey coach...I ran this morning from my house up to I-15 and then back down. Kicked my butt!!!

Thanks for the hill reminder...I need to do some!

How was the run? windy? You're so smart to run hills!

Everybody, I always preach about doing the hills....there speed training in disguise. When you can attack the hills the down hill and flats are easier and faster.

Smooth: Actually the wind was at a minimum and not a factor in my run yesterday. Hill are hard work and I don't know anybody that enjoys doing them. But the better you can do the hills the better you can do the rest of the course.

DoG: then get out there and kick back!!!!

Man I wish the wind had been calm out by out neck of the woods. No worries, just makes us STRONGER!!!!

Great stuff T.S!

Enjoy it!!! :)

T Na Na Marie: thats exactly what I will do...first. I will go out to enjoy my run and if I can cover some of my training objectives, well then all the better. But, first and formost is to enjoy what I'm doing out there so it will be a long and enjoyable sport that I've chosen to participate in!

So what did you end up doing?

Kathie: I won't have to make that decision until about 3:30 this afternoon when I get home from my day job.

Whatever you decide, I hope it's enjoyable

It's a beautiful day, so either way simply enjoy it!!

COOL! :)

What ever you do, run like you mean it!

You made a wise decision!!!

Nice! How was it?

Sounds like fun.

Is that 9.3 mph or mpm?

MPM

Cool.. How many are you going to run tomorrow? I'm doing 6 recovery and then a 19 miler on Saturday night.

I'm doing 10 tomorrow and a recovery run of 6 on saturday. Then I'll start the week on sunday with a 20 miler.

Nice work yesterday and another hilly run today! UVM is going to seem like a piece of cake!

Hey RAD, thats exactly why I'm puttin' in he miles now, so UVM will be a cool down hill run. "PPPPPP"

GREAT JOB, that is an awesome running week. And the mountains, UGHH. I bow to anyone who can run mountains, big or small!

Nice job!!!

Keep it up Slickster!

It's a strange feeling not getting selected to run SGM, even though I'm in the Grand Slam

No, I didn't get that message. But did get a reply from Kami telling me I'm IN.

Dale ~ make sure you complete the Grand Slam marathons and stay in touch with Wasatch Running Center to get the SGM slot. They won't make the selection until then. I have completed the Runner's Series guaranteed entry but my name is not on the entrant list. What a hassle.

keep it up Slick

I've got to admit that I didn't have to go thru the lottery....I'm a member of the Ten Year Club so I'm in if I send in my money on time.

You have earned it with the 10 years. that means you were running this race long before marathoning became so cool and trendy.

I THOUGHT that if you ran the Grand Slam you automatically got into St George. I guess I thought wrong! That is a bummer. Anyone who chooses to run the SLAM deserves to run St George.

Not getting selected for SGM kinda takes the excitement out of doing the Grand Slam. I've already paid for all the other races, and it sounds like I won't even know for sure if I'm in SGM until after I run Top of Utah. We'll see how things shake out.

did you send you registration fee into SGM stating that you were doing the grand slam...if you did you will be in the SGM if you finish the other three races before SGM. Call the SGM and talk to Carlene she will get you straight. But you had to send in your entry fee or it doesn't work.

Kelli, actually this will be my 13th time to run SGM.

Yeah, I contacted Wasatch Running Center and they set me straight. No worries now....Unless something goes wrong and I can't finish the Slam. Knock on wood.

I hear that. I feel the same way about working 7 days in a row. I'm beat. I need to dig deep for my run tonight. Hey, you got your 65 miles for the week.

65 Baby!!!! Very very very cool!!! I have never ran that many miles in one week before EVER!!!! :)

You are hardcore -- and you know it!!! :)

Coach, how did your Sunday run go?

Not hardcore..just dumb!

Great job on the run and excellent on the weight loss. I've lost three lbs since last week. I'm hoping to get down to at least 180 by marathon day. Last year I was at 176 on that day.

DoG, thanks for the attaboy, The run was long and the temp started to go up by the end of it, I sucked down three bottles of sports drink during the run. Oh well time to get ready for tomorrows 10 miler. Keep up your good weight loss activities....use fitday.com to chart your food intake...it helps to know exactly what and how much your eating by logging it in everyday.

You are amazing!!! :)

NICE 20 miler! GOOD JOB on the weight management!

No! I'm not amazing, I'm just a short, fat, balding old man trying really hard not to take the dirt nap!

Nice job on the run, Slick.

Dang I didn't know you've dropped that much since Dec. That is GREAT! Keep it up - it'll all pay off on race day.

Nice weight control.

Weight control helps so much. I think a lot of it is mental, but what ever works. Great job and nice 20 miler.

Nice run and weight loss!

Slick ~ 20 lbs!!! That is EXCELLENT! I knew you looked trim and slim a month ago when I saw you. WOW! You're gonna fly down that Provo canyon at UVM!

Of all the challenges in life I think weight lose is right up there at the top - congratulations Slick!!!

Hey coach, when is your next rest day?

DoG - Next full rest day is saturday the 15th - gotta rest the day before a 21 miler.

Mrs Fit - Weight control is a bear, it's harder than doing the training.

Smooth - I want to do a PR run at UVM and the only way I can see to do that was to train like crazy and lose that 20 + pounds.

Kathie - It was a nice run but I'll start earlier next sunday to beat the heat.

Rhett - Now I need to make this weight a life style change and keep it off. I think that with just a little more effort I could be at about 157 lbs for UVM....for sure at SGM.

Nice work on that 20 miler slim! oh...I mean Slick! :) Ogden will be a GREAT race for you, and you won't regret the work it took to get and keep off that 20!

RAD - I'm doing UVM this year not Ogden. Ogden would be a great race for me but......

Thanks for the complement!

bwaahahaha...okay, I'm an idiot. I KNEW it was UVM and that is what I meant to type. Can I blame it on baby brain?!?

ahhh...soggy running shoes, gotta love some of those memories :) I hope your feet stay dry this evening!

I made it home, got my 8 miles in and my feet/shoes stayed dry. Just barely, it just started raining at my place.

Good luck on the run Slick- that is a hard one. I hope you rock it.

I'm afraid we're both going to need a rain jacket on your runs this afternoon :(

No worries, runners are waterproof! I bet you'll rock your tempo run!

I hope you find some dry time, that rain is COLD today!!!!!

50 minutes at 5K speed?? wow...thinking about doing that made me breathe hard!

Just catching up on blogs..life and work getting in the way. Way to go with your training and weight loss. You're gonna smoke UVM!

I hope the rains stopped for you.

Good job gettin' it done. What's the plan for tomorrow?

Yay! The running gods were with you! How'd you feel running the 5k pace for 50 min.?

Tomorrow is a 15 miler at a talking comfortable pace

Smooth: I felt trashed.And I'm a whimp-I don't like to be cold or wet.

Rhett: I was lucky with no rain again, at least during the run.

Marc: I think I'll smoke a cigar after UVM.

Hey RAD: speaking of breathing hard, how many days till you finish the single handed re-population of the world?

Mrs. Fit: Ha Ha, made it with out a slicker.

rock on slickster

hehehe...Sounds like my doc will induce me exactly six weeks from today if all is well! :)

I am glad you missed the rain (or it missed you). Good luck on your 15 miler tomorrow.

Kathie - I'm thinking that Wednesdays run might be a bit soggy. I don't think theres a chance I can dodge this rainy weather all week, but time will tell.

Great job on the training Slick. Looks like UVM is going to be a fast race for you. Your awesome.

Good luck!!!

Yea, tonights run should be a real challenge...in so many ways.

Singing for 15 miles would be a real challenge for anyone :)

It all depends on the songs! Are they appropriate to sing outloud??? :)

Have a great run.

Enjoy, sing loud, just don't start dancing! :)

since I can't carry a tune in a bucket and I have a hard time walking and talking at the same time, maybe I should just listen to the music while I comfortably run down the road.

If singing not your thing hum.

it is all coming together - nice run

you caught me off guard there, for a min I thought you said a 40 MILER! Nice work keeping the miles up and consistent!

Wow, you've already put in 60 miles this week with 2 days to go! Good on ya.

AWESOME 15 miler yesterday and another tempo run today. Can't wait to see what your mileage this week ended up at! You d'man!

So are you running in the rain or did you get'r done early?

My plan called for a 70 mile week.

I got sprinkled on just a little bit during tonights run.

dude - you are killing those roads. Nice job!

Right, left, repeat! Have fun.

Way to bank another long run Tom. I hope it pays off for you in June.

Nice job! Today is a lot warmer than yesterday.

great job Slick!

Rob: Thanks, I seem to do better when I put in some high mile weeks prior to a marathon."PPPPPP" ("Prior Prepration Prevents Piss Poor Performance")

DoG: Sunday was a nice day. I got out of the house a little bit earlier so I could finish while it was still cool. What was your day like?

Timp: thanks, I just keep trying to make myself better...like you!

Great job Slick. Hopefully we'll have some of that great weather at UVM.

Rob M: Hey you got in a 23 miler, thats pretty impressive....what races are you doing in the near future?

Those long slow trainers are the best runs! From what I understand it was a nice loop though...and those aren't as fun! Oh, and I LOVE PPPPPP - thanks for explaining!

Nice job. How were the temps out there?

DoG. it was the warmest day of the year,here. I think it ws in the low 70s,but there was a hint of rain in the air and full cloud cover.

Dang, Slick! 10 miler right after a 20 miler..you da man!

Awesome job Slickster. Way to get it done. I am siding more with running UVM still. And just doing the same thing as I did at Ogden. Run with you till the wheels fall off and then just make it in. How can I pass up a great run with you??

You got this one Slick. Things seem to be lining up just as you planned.

PPPPP!!! :)

After a long 21 miles Sunday, it is great that 10, even at an easy pace, felt so great.

ahhhh...love when the easy long runs feel good and lift my spirits about running!!

Your runs look awesome this week. Almost taper time! Looking good, coach!

Did you sing that old show tune?

"I'm running in the rain.

Just running in the rain!

What a glorious feelin'

I'm happy again!"

hopefully it was a slightly warm rain

soggy shoes make for a long run! However, pushing those last MP+ miles will return dividends in a few weeks!!!

That'll toughin you up for race day.

Wow Slick, you're really burning up the road this week!

Tuesday night the young ol' gang showed up at my place and one thing lead to another and we were all on a Road Trip to Denver....When was the last time you went to a college party! Have you ever played beer pong?

Sounds like a blast!!! Glad you had fun.

14 miles on the pavement/road again? Or are you still on your road trip? I can't believe you're at nearly 60 miles and took 2 days off. You're a maniac!

Great week of running!

Good run, Tom. How was the weather for you up yonder?

Hey Maynard, the weather for my run was just great. I started at about 8 am, it was about 44 degrees and by the time I finished it was warmer, say about 52 or so. I'm sure glad my high miler weeks are over and I can really enjoy my taper time......

Almost 80 miles this week! AWESOME! NICE long run and pace. WELCOME to your taper! ENJOY!!!

I'm glad you got your run in before the rain hit! Sans the wind, it was a GREAT morning. Happy taper! Can't wait to see how UVM falls for you - you are poised to have a fantastic finish!

great job getting to taper time healthy!

How was your road trip???

I can't wait to see how you do at UVM. :)

Timp...thanks, it's been a long hard pull getting ready for UVM. I'm really happy I've been able to maintain my training regimine so well. Now I hope that I did the right one for this run.

Yo Teena, The road trip was a blast. My young friends really put it to me with their round the clock activities....pretty challenging for an old man like me!

Sure wish you were doing UVM so I could draft off you! Maybe I'll save that for SGM!

I am running UVM, silly!!!

BUT ... I will not be able to keep up with you!! Your training has been excellent!!! :)

Teena, Why did I think your were sitting out UVM?

Hows the leg today? I trust your doing the RICE, massage and taking it pretty easy on that leg.....You said something about getting out last saturday and trying out some road time on it....well, how did it go. Let me know if you want to get in some short running miles with me on the Porter Rockwell Trail. (PRT) I'd be happy to get some training in with you! Hey, maybe we could scare up Smooth and RAD for some miles too!!

Ya right, you couldn't keep up with me, you'll probably pass me like I'm standing still on the side of the road waiting to get into a Green Temple of Doom!

I would love to get in some miles with you, Smooth, and RAD. I will be golfing Saturday morning ... but most other mornings would work. :)

Yay for taper time! I'd be up for a little Rockwell trail time - of course I'll try to keep up with Slick and Teena and Smooth can leave us in the dust :) Who knows, I'm getting so slow I might have to have you drag me with a rope!

Enjoy the taper. I'm going hard core with my taper... not by choice though.

Hey Rhett, I surely hate to see you suffer through yet another injury this close to an upcoming event! Good luck, and remember to do all the right things to help you be ready for UVM.

Good luck!!! it's a beautiful day today, but I miss the clouds allready

Hill repeats!?!!! WOW!!! You'll ROCK on them downhills at Provo Canyon! :)

I gotta tell ya, hill repeats aren't my favorite thing to do. MORE POWER TO YA!!

DoG - I can't wait to get out there in the sunshine.

Smooth - I just love to hate hills. I have no choice, it doesn't matter which way I leave my house, I'm on a hill.

MrsFit - I hear ya, but you gotta do what you gotta do. Remember the 6 P's.

Sounds like fun. I so want to get out and do some mp pace running. It'll have to wait until next week though... hopefully.

Nice work, a good rest day - then a good workout. Can't wait to see UVM!!

Good idea.

Yo DoG. today was an unscheduled rest day! Somedays you just can't get it out the door. So I took the time to charge up my battries and I'm ready to get it back in gear tomorrow.....Yea taper time!

Cool...I'm going to run the same route as Tuesday, tomorrow.

BE CAREFUL!!!! Nothing stupid Slick ... UVM is right around the corner. NOTHING STUPID!!!!

Teena - Yes Mam!

have a great run Slick!

Careful on the downhill. That is where I got myself.

Yea, I went out after a 24 hour mental tuneup and did about an 80% effort run, it was great. I got my mental attitude adjusted and I'm ready and fired up for UVM.

Good thing you're ready for it - because it ain't ready for you! :)

6:02 pace??? I am so confused!!!

Nice job on the run.

Btw, what time do you need at UVM?

I only need to run a 3:45:00 for

Boston but I'm going to shoot for a 3:20: something. We'll see what happens in about two weeks. 6:02 was just my pace for 4 of the 10 miles I did today.

Dang that is FAST!!!!

WOW 4 miles at 6:02?!!!! You are FAST! 3:20 UVM here you come!!!

Sounds like a great plan, Slick. I hope I can hang with you for at least some of UVM -- I'd love to see you BQ there...but, you may be done long before I hit the finish line. Don't do anything stupid.:)

ahhh...I LOVE the beginning of taper weeks! It's the end when you want to run, but know you have to keep it short that begins to irritate me :)

Your plan sounds spot on! Can't wait to hear about UVM! It really is 'THE RACE' this year.

You are going to rock UVM!!!

Can't wait to see you! :)

Tom-so it is your sl half running buddy. I got into SGM, so I am going to need someone to run some longer runs with and train with. we should do some longer runs on the weekend so you can teach me all you know.

Yo ready or not....Good to hear you got into the SGM! Get with me and we'll plan up SGM.

Nice job with the training.

Thank you all! I've trained smart and hard this go around recovering from my 2008 knee surgery and I believe that I've brought myself back from the brink of never running again to what may be a PR performance for this tired, fat, old man at UVM.

Thanks for all your kind words and deeds they all mean so much!!!!

readyornot, I'm ready, willing and able to help you make SGM your best ever!

Great plan Slick. I'm planning on zero miles again this week. I'm taking this taper thing seriously. :)

That's good to hear everything is coming together so well for you. Enjoy your taper.

Nice job Slick. You sound like a man poised to do some serious flying over that UVM course!

Slick - whats the plan for UVM?- it sounds like you are going to peak big time and be able to hammer that course.

Timp - I'm planning on trying to run the best race I can for my training and right now I think that I am going to try to run a 3:20 something! Thats where I think I am! I will employee all the tricks of the trade to get this old man body off the starting line and over the finish line in the best fashion I possibly can.I'm gunna try to start slow and build up to marathon pace through the first three to five miles. Then I will deal with the the hill at mile 8 with a few extra seconds to get over it and then it's show time. I will then open up and increase my pace and take advantage of the down hill course that I've trained so hard to do and make my race to the finish.

God willing and the creeks don't rise, thats pretty much my plan, except the gu taking, waterstops and all the attitude adjustments along the way!!! I think I'm gunna have a great run! Hey, if anybody wants to run with me, I welcome the company...just remember, if you or I stumble along the way thats probably where we will part company till the end.

Sounds great Slick. You are ready to rock and roll and kick some butt!

Sounds like a good plan. GOOD LUCK on Sat. Time to reclaim your title and set a course record.

smooth - I think I'll just do enough to re-gain my title. I don't want to do a course (AG) record and put UVM at risk because of an injury.

Have fun. Glad things have come together for you.

So post how the new course looks. Do you think it is faster or slower?

Don't do anything stupid!!! :) It was nice talking with you this afternoon. We'll see you in a week.

Hey Marc, I listened and took keed to your wise and sage advise.....see ya soon. Can't wait to meet your family!

That will be a perfect tune up for UVM.

Looking forward to the report.

Rhett - RP

I too was thinking that this could be a cool mini tune up speed wise for the UVM. I'll be sure to make a report on this one - it is after all my very favorite 5K anywhere....

Wish I didn't live so far away or I would come run it.

How was the race? Did you take 1st in your age group? I have to use my phone to post comments since our computer is down.

I can't belive you didn't write about your great race today and winning the big prize.

My mom wanted me to thank you for helping her the last 1/2 mile of the race. she said she couldn't have done it without your coaching.

Totally fun day!!!!!!

HUGE smile on my face right now. I can totally visualize it :-). Nicely done STUD!

Awesome job on the race and report. You ran it smart. So you will do great at the race next weekend. And you won a huge prize at the raffle. Cant complain.:)

HOORAY Coach! Sounds like great race! CONGRATZ on the hardware and the NICE raffle prize! YOU know the number 18 is very very good luck...CERTAIN FAST/PROSPEROUS!!!!

GOOD sign for next week! UVM here you come!!!

Nice 'sand-bagging' :) You did a GREAT job and all month I've been wishing I didn't have to work today and could've come down and run it - I may have gotten lucky with a prize! No way would I have gotten any awards...too much sand in my 'bags'!! :)

WONDERFUL race, and I hope to tag along next year with you! Can't wait to see how UVM works out next week. A little bummed I've got a 10AM wedding to go to and can't at least be at the finish to see all my comrades cross the line!

Smooth - I've had nothing but good luck since you've become part of my life!!!! Thank you.

Congrats Slick. Sounds like a great race. You're all primed and ready to rock UVM. See you at the finish line!!!

What a great day, Slick. Things are looking perfect for UVM.

Hey coach, it sure does feel good to taper. I'm really enjoying it, too. My legs have a little extra spring in them now.

Glad you can enjoy a taper. You've worked hard. I, on the other hand, am glad to finally being able to ramp things up.

I sure can't wait to read how things go on Saturday

You really did look ready on Saturday!

OH yeah!!! Looking forward to this Sat. Lets hope the weather will be agreeable.

Its gonna be a great race for ya Slick!!

Mrs.Fit- I'm sure hoping on a good running day!

Huans - Where shall we meet for the ride up the mountain?

Nice!

I stink at carb loading ... someone needs to teach me how to do it right.

I'll pretty much eat what I normally eat but add a Snickers bar. I know that is not how it is to be done! :)

Sooo...what did we carb load today? Lately I'm really enjoying carb loading ice cream and snow-cones :)

I hope the race goes well! Can't wait to read the reports on Sunday - my poor pitiful weekend won't start until about 1:00 on Sunday afternoon, I'm hoping to hop on and catch the marathon bug then!!

GOOD LUCK! I look forward to that BQ!!

Dang, I forgot about packet pick up.

Let us know how packet pick up is.

Packet pick up was a breeze... Gary was there and he took care of everything.

It's all packet pickup an no expo...

I'll see you dark and early Saturday morning Tom.

Sleep well tonight, because you know tomorrow night will be a doozy! Good luck!

RAD - Yes Mam. I understand! By the way hows the bun in the oven developing? Is he getting a bit active??

baby Fartlek is doing quite well -still nice and active, must get it from his mother :)

Good luck to YOU!! You've prepped well and will achieve those goals. I'll be hoping for perfect weather, with little/no rain!!

Hey coach, let me know where we should meet and I'll ride up with you. If the bus loading is anything like last year, it will be on the northeast side of the parking lot at the mall. I'll look for you as I walk over from the La Quinta to the south of there.

Hmm yeah we need to find a spot to meet up. Maybe I can even pick you up for the race. Unless MarcE is staying at your place. I will give you a hollar later today and we can figure something out.

Good luck on the race!!!

Doone - Thanks for the good luck, I'll use it!!!

good luck!

KP - thanks, I need all the luck I can get. I've put a lot of expectations on myself and now I have to get out there and do it!

OK - so how did it go, Slick?

Slick, you're one CLASS ACT! I'm so happy for you and even happier that I got to see you again - it's been too long!!

Congrats Slick! I'm so glad you had a good race. The hard work paid off

WOW! Best report I've read in a while. It was great to hear the mental "gonna pour it on or be done" attitude and that you were able to stick with it and pull it through to the finish! AMAZING! Especially that last hill, where so many others felt pulled on that you conquered it with a 7:58! Nice work all around, and especially hanging out with all the run-a-mucks around. I think that is usually my favorite part of a race! Nice going Slick and a HUGE CONGRATS for the race well trained for and executed!!!

congrats! sounds like an amazing race. don't you love it when everything comes together perfectly and you can run the race you know you're capable of. way to go!

Incredible race!!

Good times. :)

Congrats on the race. Great time, great focus, great effort, great that you didn't have pain. I am glad it went so well.

Congrats on a great race. Glad to see you run so well and get your BQ.

nice job Slick! So do you have anything before SGM?

Timp - I've got a couple of 10Ks and a 1/2 mary. Gunna take the time and sharpen up my game for St George. Maybe I can set a PR for myself there....

CONGRATS on bringing home the hardware and an AWESOME *come-back* race at UVM! You are speedy and amazing! PR at SGM here you come! It was so good to see you on Sat. You look so skinny!

Oh, I would LOVE to! However, I don't think 11 miles would be the best plan right now :) I can probably do a good 5-6 shuffling, but you'd have to walk!

I hope you feel good and recovered by then and the legs carry you through another good training cycle!

I would love to as well but Ragnar is calling my name! Just once you should try this race. You may not like it but you will never know until you try!

Slick, great to see you back at it, you age-graded stud.

Is that after the New york marathon? I am just happy it is after St. George, that way if my son qualifies he can enter the race! Now I just need to get him to train!

Nice job on your UVM slick. I didn't get a chance to post over at the forumflyers site. Good luck with your new focus on SGM. I can tell form the tone of your posts that the competitive fires are burning red hot in your belly!

man - $130? Dang. It wasn't that much when I did it in 2008. I think it is up at least $20. I think they could bump it up another $70 and people would still do it...

My favorite went up $10 this year to $60 and I'm mad enough about that.

Kathie; NYC is in November, isn't it?

Mack: I just love this game!

Timp: they just keep jacking the prices up, up and out of sight. All except the Nestle 5k. Their entry fee has remained at a measley $8.00 for ever. Now if there was one race that should charge more for the fun and excitement they provide I would think it would be the Nestle 5K!

Good to see you getting at it, Slick.

Are you still planning on Porter Rockwell and 11 or 12 tomorrow? I told 'sunshine' you were and that she should contact you.

Nice work getting back out there with a plan to kick some butt!

Riverton Paul - Thanks, I'm just out there doing what has to be done to get ready for the next one.

RAD - I didn't get any takers so I changed my mind and I'm going to do an 8 miler up Dimple Dell Road. Sunshine is more than welcome to come run with me.

We all need to get together and run sometime! :)

Glad to hear the aches and pains are going away. You ran the same amount I'm going to run tonight. Nice and slow.

Keep it up. And break out your harmonicas.

Happy Father's Day!!! :)

So are you back at it, or still resting?

Rhett - Oh I'm back at it......got my plan and I'm running it! Look out St. George!

Nice speed so close to your marathon!

AWESOME! running marathon pace already! 3:45am! WOW! You'll never worry about putting on sunscreen! :)

Kathie: I think this is the 16th week before St George! Thats my next marathon. I'm getting ready for the Des News 10K and the Provo 1/2 before SGM.

Smooth: The recovery from UVM has been great and rather quick....Probably related to having such a great training cycle before UVM. "PPPPPP"

I love the cool crisp mornong air too. It's the getting out of bed that is tough!

early early

I need to start getting up earlier...it is already too hot!

3:45?????

Hardcore!!! :)

Teena & RP - I really don't like running in the heat so I have no problem adjusting my schedule to run early in the morning when it's cooler, darker and more peaceful!!

Cool and dark sounds good right now.

Cool, dark an no traffic to deal with, to speak of. I think I saw two cars on the road this morning during my run.

You're going out for your runs only 45 minutes after I fall sleep. Nice job. It's not easy getting up that early.

Nice job recovering the miles and at good paces as well!

Nice medium long run, Slick! You're so consistent.

Very cool! :)

I second Marc, very consistent.

Riverton - Paul; Yea, I'm consistantly old and slow? But I guess it beats the other alternative like a dirt nap.

NICELY done!

Sounds like a good plan. And changing it to Sat lines up with my long runs too. :)

Sounds like a plan!!!

3:45 always comes early.

Nice run. It's gonna be a hot one today!!!

Great quote Slick!!

Nice workout, Slick.

Yeah it was warmer out there. Nothing we cant handle right??

Huans ; it's just another walk in the park!

Another run in the bag.

That's 6 miles closer to a sub 3:21 at St G!

At least 79 is cooler then 89, which is cooler then 99, which is cooler then 109! You get what you get...

Slick, I'm working hard this cycle to hang with you at SGM. Way to get out there in the heat, bro.

Are you running Sat. with the Chumps?

I'm betting it was a lot warmer in Havasu.

R. Paul - Yes, I'm planning to run with the Chumps.

Rhett - I'm not complaining about the heat, yet! Cause right now it's not too bad early in the morning. And even then, when it does heat up you just have to deal with whats thrown at you!

Gonna have to run before the sun rises before too long :) :)

Ms. Fit, you are so right, its going to start getting brutal like in Arixona here after the sun comes up.

If it gets brutal..just hop in the car and head up a mountain. I'm sure it's still cool up there. Glad to see that even you take a rest day once in a while!

nice work! I hope you got out before the heat hit too hard. I just walk my kids to school in the morning and come home sweaty!! This heat is crazy, but I'm not complaining, I'd rather have heat than cold!

Nice job Slick

Hey RAD - I guess we are not that different. I think were both looking for that comfortable medium temprature.

I don't like it too hot and or too cold either. Ideally I'd say about 45 degrees. I pretty much would rather stay home when it hits 80 degrees.

Hey Coach, THANKS for running with me today...and great tips on the quiet feet technique...I need to keep practicing that!

I PM'd you the info for the RedHotPinkChicks 1/2. Hope you can make it! Have a great 4th of July!

Thanks for taking care of me Slick! I really appreciated it.

How is the vette?

Did she start up?

Same question! Did she hum or purr? You're such a great friend and TALENTED handyman!

Weather like this on the 4th of July doesn't come by very often. Glad you could take advantage of it!

Wow - I can't believe SGM is within 90 days!

nice run Slick

Nice job. It's coming fast and it'll be here before we you know it.

Is it really that close!?!? DANG!!! I need to get my act together!!!

Nice job on the run. :)

GOOD JOB you early bird you!

Did you go on another road trip with the boys?

Missed ya this morning! running long tomorrow?

Nice run Tom your lookin good on the splits buddy.

Very nice!!

Missed you yesterday.

How is the Vette?

3:30?!? Impressive! I wasn't even up then :)

You run a lot in the dark, Slick? You wear a headlamp?

Yo TimP, No I don't run with a lamp on my head but I have been known to party with a lamp shade on my head. I have made it a strict practice to avoid bringing attention myself while I'm out there running in the early morning darkness. I've found it safer to just pay attention to what I'm doing and get my tired old butt out of the way of these brain dead cage drivers, rather than put a beacon on my head announcing myself as a target of their non driving stupidity! It's worked well for me since 1997!

Ms. RAD, I hate running in the heat of the day and will do just about anything to escape it. I'll be up at 3am tuesday morning to get in my 8 miler. But on the other hand I'll be going to bed a bit earlier tonight to get in enough sleep to make all this worth the trade off! PPPPPP!

I'm impressed. And I think that's a good idea not wearing a beacon for them to aim for...

Tom, I needed a little PPPPPP today! Having to plan my day around a 3 week old baby unfortunately doesn't leave much room for any sort of preparation early in the morning :) I should probably start just going out at 2 or 3 when he wakes for his mid-night feeding! I may be half asleep, but at least it wouldn't be hot :)

What is this 3:30AM in the morning thing...I didn't even know there was a 3:30AM.

nice job TS

Kimmy, it's either "No rest for the wicked" or "The early bird gets the worm"....I'm thinking I don't fly and can't eat worms!

Just another early morning for the Slick.

RP: one day closer to St George

Do you ever sleep? :)

Riverton Paul - No rest/sleep for the wicked!

It was WAY HOT!!!!! I dowsed myself with water whenever I could. :)

Nice run.

NICE run! Stay cool!

Thanks for the reminder :) :)

Tell me about it. Our low last night was 91.

Slick, How do you pull yourself out of bed at 3:30am?? You are an animal!

Mack - You just gotta do what you gotta do. I've got goals I've got to meet...

You are so stinkin' hardcore!

You are going to kill D-News! :)

Dear Ms. TMJ - I can only wish I was going to kill the D-News 10K. But lately I've been having my pre-race getters and second thoughts! I keep wondering if I can put it all together on race day so as not to embarrass myself!!!!

Nice.

Very good.

GOOD LUCK on Sat. You're gonna rock it! Go defend your title! :)

Hey Smooth - I have no title at the D-News.

I swear you've taken the podium there many times not counting the one year where you *stole* the other Llyod's medal! :)

Well then here is to you getting your first Dnews title!

Yep, thats my title there, I jumped up an age group and swiped Lloyd Es medal.Best I've done at D-News 10K is a 5th place. 43:34 @6:54AP.

I'm going ping off Huans32 and to try and chase him down as he's headed to a 40 minute dash to the finish line.

Good luck!

Good luck! I will be there as well, you can finish up around 40 minutes then run 3 miles back to get me and baby fartlek and run us in :)

I will try to track you down and find you there! Just to say hello and chat, I'll be starting in the back since I have to bring baby in the jogging stroller. Hoping to simply finish under an hour!

RAD - Wow, I didn't realize you were doing the D News 10. I will certainly look for you at the begining and the end. I may even run back and run in with you and "Sonny Fartlek". Never the less, I'll see you there.

Do you all realize that there are only 10 weeks left till SGM? Hey, thats only 70 days, I better get my stuff together and get my training plan into a serious uphill curve........

ugghhh - 10 weeks! YOU need to get your stuff together?!? I'm barely going to hit 20 miles this WEEK. I need to get my stuff together! Thanks for the reminder.

Enjoy the rest day, I hope you have a GREAT race tomorrow! I'd love to have you come back and run me and baby fartlek in. I keep thinking that last 1/2 mile UP 900 S might just kill me with the jogging stroller, so any extra support I can get would be GREAT! Besides, with how fast you'll run you'll nearly have time to shower before I get to the finish!!

You will do FANTASTIC tomorrow!!!!

70 days??? OUCH!!! :)

Time to party!!!

I think you should run it fast! Good luck.

Rhett-I will throw all caution to the wind and run this one just like you would. But probably a bit slower, because I'm an old man!

Teena-Win, draw, lose or steal that other guys medal again, It will be a fantastic day!

Simply amazing finish Slick! Maybe not a PR, but STINKIN' fast either way!! I'm so glad I got to see you and chat for a bit, I honestly would've been bummed if I'd missed you! AWESOME race!!!

Way to go Slick! You beat me by 6 seconds! Way to go with the 6th place AG! It was a great morning.