| Location: Sandy,UT,USA Member Since: Sep 15, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 50K: 6:15 at Moab Red Hot 50k+ (ouch)
Marathon:
St George - 2:44 (2010), 2:47 (2004), 2:48 (2006), 2:50 (2010), 2:51 (2008, 2009), 2:53 (2007), 2:54 (2005, 2001)
Boston - 2:50 (2008)
1/2 Marathon: Hobble Creek - 1:12 (2010), 1:15 (2009)
Provo River - 1:16 (2003, 2004, 2007, 2010) Provo Halloween Half 1:14 (2011)
Moab - 1:18 (2008) Ogden 1:17 (2010), 1:19 (2009) Painters (St George): 1:18 (2011), 1:20 (2009, 2010)
10K: 34:22 (Des News 2009)
5K: 16:32 (2003), 16:33 (2004), 17:11 (2007), 16:32 (2008, aided), 17:29 (2008), 16:25 (2009, aided), 17:25 (2011), 16:06 (2011, aided)
Short-Term Running Goals: 2011: Complete my first Olympic and Half Ironman triathlons 2012: Break 2:40 at St George Move into endurance mountain biking and trail triathlons (xterra, etc) Long-Term Running Goals: Keep running. Move into triathlons and get stronger. Keep succeeding at half marathons and the occasional marathon. Personal: I know Sasha from the CS program at BYU. We both graduated in 1997. He probably doesn't remember me, because he was definitely more vocal in class and among the students than I was.
Married to Teresa with 3 kids: Anders (4), Kristian (9), and Zoe (12).
Fluent in Danish, but there is obviously very little need for that. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 175.90 | 82.60 | 22.40 | 1.00 | 0.00 | 0.00 | 0.00 | 281.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Just went up to Snowbird with my son and went snowboarding. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| New Year's Resolution: keep a running log. Time to dust this thing off. We were going to do about 14 miles up at Jeremy Ranch today, but Coach called it off due to a 10-min blizzard that occurred as we were meeting up (6:30am). We didn't know how long the weather would be bad, so I texted Andrea and we decided to go back to sleep and run at 10am. We met up at the Dimple Dell gully and did trails on the snow. The conditions weren't great, but they were good enough. We also got to try out our new hydration packs that we'll take down to the Moab 50k in February. Nice day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Since the group run yesterday was a bust, I met up with Andrea, Johnny, Tracy, Marie, Jason, and a few dogs to run on the JRP. I wore shorts and froze the first mile, but then I was glad. I also got a chance to use these really warm gloves. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| No running today. Indoor soccer at 11pm. Early morning light swim (200m) followed by an hour spin class. Good cross-training and sprint workout day. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles of hill kills in the evening. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Quick swim followed by spin class |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles on a morning loop. Decent weather. Felt good after getting warmed up. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles in the early morning. Cold. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in Kearns. We started out with some Indian file sprints. We then did about 6x600 repeats around a block, then 2x1mile tempos. Lots of easy running in between. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles in the morning. Everything felt good. Then did 1000m of laps in the pool at 11:00 to loosen everything up. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Spin class |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Swimming workout. PM: Hill kills with the group. 8 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Spin class |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM: 6.5 miles |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Tough long run up emigration. Turned it up at the end. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Swim 1200m Well, after taking a couple days off 'cause I was lazy, I met up with the group at night and ran 8 miles of hill kills. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: spin class |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM: 7 miles in relatively bad weather. Lunch: Swim 1000m. Trying to keep things loose for the 5k this weekend down in St George. Hope the weather is bad, 'cause that's when I race best.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Snowboarding and driving down to St George for the 5k. I decided to change from the 5k to the 1/2 marathon at the expo. Good choice. |
| | Race: |
St George 1/2 Marathon (13.1 Miles) 01:20:05, Place overall: 10, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.20 |
| I rode down to St George with some friends. I kept wishing that I had registered for the 1/2 marathon instead of the 5k, so I asked if I could change my registration at the expo. The girl said yes, so I did. I wasn't sure if I was in as good of shape this year as last year, because my mileage is way down and I need to lose 10 lbs. On the other hand, I've been cross-training much better this winter so I figured I would be stronger, even if slightly slower. That proved to be true, and I had a much better race the last 4 miles this year. I don't have mile split times. I didn't wear a watch or garmin this year. I decided last year to give up on that and just run by feel. It proved to be a good choice as I ran this year about 25-30 seconds faster (last year's result was 1:20:32). Last year I was battling it out with a guy named Heath Thurston, who eventually left me at the end. Fortunately, I held him off this year and didn't get passed the whole race except for 2 bandits at mile 10. So I was 10th overall this year compared to 14th last year. Unfortunately, I was 6th in my age this year compared to 3rd last year. With Walter, Steve, James, and a couple others in my age, the field was definitely deeper this year. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Spin class. Jen worked us hard and the class was packed. I couldn't get out for a swim at lunch 'cause we had training this week Mon - Wed. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles. Hills. Killer. Ran mostly with Jeremy, Esther, and Andrea. We had a pretty big group there- Phaedra, Maria, Tracy A, Tracy H, Cindy, some girl named Alicia, her dad (what's his name?), etc etc etc |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles in the morning. Felt good. I haven't been sleeping much, but that's seems to be ok for now. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Lunch: Swim PM: Soccer. Had to play most of the game because we only had 2 subs. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Same route as Wed. Good one. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on a new route in Sandy with a good turnout. Ran mostly with Andrea, but also Jeremy, Jason, Drew, Miriam, Renae, Tarek, Marie, Tracy, Tracy, John, Mark, and Mike. I probably missed a couple people. Met up with some goats at the turnaround and got a pic. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| An easy 7 on JRP with Johnny, Andrea, Kristi, Jeremy, Mike, and Jason. Nice and relaxing. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Spin class Noon: 1000m in the pool |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Noon: 1000m in the pool. PM: 7 miles of hill kills. We took it easy in anticipation of the Lake to Lake relay this Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Inserts were hurting me last night, so I took them out this morning. Felt about the same, so I don't know what to think. Right groin has been bothering me off and on, but the achilles are in generally good shape these days. |
| | Race: |
Ogden Half Marathon (13.1 Miles) 01:17:54, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Ogden Half Marathon. I figured the competition would be light because the race filled so fast. I also knew Walter was running it, so he had a chance at winning it (which he did).
Got up to the start and got ready. Hung out with Walter and some other friends for an hour or so before the race. At the start line, I was surprised to see a number of young kids (fast, but questionable endurance). I talked to MaryAnn for a bit. She was literally the only girl up at the front.
In typical fashion, I did not run with any kind of watch or gps device, so I don't have mile splits. I run gadget-free when I race. It seems to help me focus on how I'm feeling rather than perceived effort.
Walter took off with some guy with dark, long(ish) hair. I talked to the guy after the race and I think he said his name was Ben from Provo? Not sure, but I'll just call him that. Anyway, they took off and had about a 1 minute lead after a mile. After that, things calmed down and they didn't seem to be pushing the pace too much, 'cause I was staying with them (although still back 1 min). Over time, that lead would grow to almost 4 minutes. At this point, there were about 4 high school aged kids right in front of me, and I could tell they were pushing the pace (for them), and wouldn't be able to hold on more than about 3 miles. Sure enough, I passed all of them up on the hill at mile 2. That put me in 5th. About mile 3, there was a guy about 30 sec in front of me that started up with Walter, but he was starting to fade. This guy was built like a triathlete or something... kind of looked like Steve Cooper from the back. In front of him was Connor Matz, who I later learned is only 13. About mile 3.5, Conner stopped to tie his shoe (rookie mistake), so Coop and I passed him up. After the kid got his shoe back on, he sprinted in front of us to take his former position (rookie mistake #2). At this point, I caught up with Coop and heard him breathing pretty hard, so I wasn't worried. I passed him and then focussed on Connor. Connor had headphones in and I could tell he was pretty young by his physique and the way he was dressed. So I started gaining on him during the downhill (mile 6) and eventually passed him at mile 8. We exchanged a few words, and I told him that I had run the first Ogden Marathon 10 years ago. This either impressed him or gave him the thought that I was some old guy who would probably die before mile 10. What he didn't tell me was that he was 3 at the time of the first Ogden Marathon. Once I got out of the canyon, I knew it would be tough. Last year, I started fading at mile 10, and I didn't want that to happen again. Fortunately this year, I felt good until mile 12, but that's where I hit the long, straight stretch at the end. A lot of people complain about this stretch, but I like it. It helps me focus mentally instead of keeping me guessing on how many blind turns are left in the race.
At the awards ceremony, I was sitting next to Ben. We waited like 30 min to get through all the age categories. Then the guy up front started whispering to a race official, and they anounced that there was a problem with the final finishers. They said one of us registered for the marathon and raced the half instead, so we would be disqualified. Ben told me it was him, and said it was ok & he deserved not to win anything. I gave my condolences, then ran up and collected the watch, shoes, and plaque. In the official results, I'm in 2nd place, but I was really 3rd.
I'm pleased with my performance. I think I'm stronger than last year, and I ran the course about 90 seconds faster (1:17:50 compared to 1:19:20 last year). That 90 second differenced happened in the last 2 miles, so that's a good sign on my endurance. Hopefully, things will progress this season and I'll see my 2:45 goal at St George happen.
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| | Race: |
Provo River Half Marathon (13.1 Miles) 01:16:46, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Got up at the ungodly hour of 3:45. Had to meet Marie & Cindy in Draper at 4:15. Fortunately, I assembled my pack the night before so there were no surprises. We met up and I rode down with them. We got there pretty early, so we had some time to relax and ride the bus up the canyon. We saw Mark and Bill at the starting line. I also talked to Walter, who was racing it but fortunately not under his own name in our division. Mark and I got a minimal amount of warm ups in, and decided to pace each other the first part of the race since we had the same goal time of 1:18. I haven't been running as many miles this year, but I've been biking a fair amount and doing 2-a-days (running in the morning and biking in the evening). I knew that my fitness was good, and it's also comforting to be totally injury-free. The gun went off in the usual Kurt-style chaos. Mark and I found ourselves pacing with Michelle L, who was shooting for a sub-1:18. Naturally, she pulled ahead about 1 minute while we averaged a 5:40 pace on the first 3 miles. Once we flattened out and hit the trail at mile 4, I thought we would slow down, but I was pacing miles 4 and 6, and I was keeping the pace around 5:45. Travis was doing a training run, and hooked up with us for mile 5. At the mile 6 marker, I looked back to see Mark about 15 seconds behind me, so I slowed and offered to let him pace. I told him I just felt good and relaxed, so he told me to go ahead and run a 1:16. So I pulled ahead and worked it pretty well up the hill. I came down the hill to find Michelle and a couple others within reach, so I caught up and pulled ahead of them. This tall guy who looked like a college runner pulled ahead of all of us, so I used him as a pacer the rest of the way. Travis hooked up with me again at mile 8, and ran a couple miles with me until he couldn't hang on anymore. I was still feeling strong, so I decided to maintain the pace in to the end. I almost caught the tall guy on the last mile, but there wasn't enough distance or time left. I finished it up at 1:16:46, which is the fastest I've run that course in 5 years or so. I was pleased with the time. Michelle was the next finisher, coming in at 1:17:45 and winning the race. We'll see how Hobblecreek goes in a couple weeks. | |
| | Race: |
Hobblecreek Half Marahon (13.1 Miles) 01:12:11, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.10 |
| Hobblecreek 1/2 Marahon Well, I knew the pressure was on me this year for a PR. I've been running a little better than last year, and this is probably the best year I've had since 2005. Since last year was my first Hobblecreek half, I knew what to expect and knew that the course is so fast there would be no excuse not to PR. Fortunately, I had a pretty good day. I would say about 60% of our group raced this year, which brought about 18 of the Runamoks crew down to UT county. I rode down with Bill (our coach) to get his usual good advice on race day. As expected, the race started close to 8:00, even with the buses leaving earlier this year. I was hoping heat wouldn't be a factor, because it was scheduled to be a very hot day and an 8:00 start for a summer half marathon isn't exactly early. The race started, and I knew I was moving at about a 5:30 pace over the first 5 miles. I don't wear a watch any more, so I'm racing strictly by feel. It felt good. I had Linsdey (who won for the women), Justin (who won the Ogden half but was disqualified 'cause he registered for the full), and a couple sojourners guys named Clark and Derick in my sites through most of the early miles. There was some older guy with red hair and a tucked-in shirt who didn't look like he'd be able to keep the pace with them. I passed him at mile 5 and I don't know what happened to him. Maybe he won the masters division in 1:14. Eventually, I passed Derick and Lindsey broke away, so I just had the 2 guys in my sights. The heat started getting to me around the golf course, and that's where Nan came up and passed all of us. That was pretty crazy. I mentioned something about it being a scorcher, but she wasn't in the mood to say anything. About mile 10, I saw Travis off the side doing his tempo training, and he ran a couple with me. I started feeling better around mile 11, and started picking up the gap between me and Justin/Clark. Travis bailed out at 12, but closing the gap had me surging mentally. I eventually passed Clark when he stopped & stretched with a 1/2 mile to go and caught up to Justin. He knew I was right there and he had a decent kick, so we ended up finishing together. Still, I was pretty pleased I was able to hold pace with the guy who beat Walter and ran 3-4 minutes faster than me at Ogden. Justin and I talked after the race for a while, and he gave me some decent suggestions for running flats, etc. In all, I'm pretty pleased with the race. I think hitting the bike hard this summer and keeping my running mileage at a mild base is paying off at the 1/2 marathon distance. I am not sure how it will translate at St George, but I'm going to increase the mileage over this next month to get my endurance where it needs to be. I'm not too worried, because I'm feeling pretty strong at the end of these 1/2 marathons (unlike last year). On another positive note- my training partner Jeremy came in 2nd at the Park City marathon, so he'll be good to train and race with over the next month. Mark (our other training partner) is doing the Top of Utah half this weekend, so we'll see how that goes. | |
| | Race: |
St George Marathon (26.2 Miles) 02:44:11, Place overall: 27, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.20 |
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Not a bad day. I can't complain about a PR, although I wonder what I could have done if the weather were cool. Maybe that's a trade off between placing well in a race vs your own personal time. If the weather were cool, my time would have been a little faster, but my overall placement would likely have been lower. I came into the race knowing that I was in better shape this year, especially in terms of my leg strength (quads) due to the cycling I've incorporated this summer. I figured that would help on the downhill, and it did. I've also been wearing compression socks this year, which some may consider a gimmick, but I feel they make a big difference for someone like me with chronic lower calf and achilles issues. I met the Runamoks group at 4:45 and we made our way to the start. Jeremy, Mark and I got warmed up and lined up together with the plan of working together for a 1:23 half, and an overall goal of breaking 2:45. With the heat in question, I figured we needed to take advantage of the first half when it was cool, while not running too fast to where we were blowing up in the second half. I would normally recommend an aggressive negative split at St George, but this year was going to be a little different with the heat in play. The first 7 miles were, as usual, relaxed and easy. Jeremy and I don't wear watches, so we relied on Mark for the splits. He was advising us to back off a little bit and run 6:30 splits, but we were pushing it and running something closer to 6:00. The hill at Veyo was, as expected, Jeremy's strength and he pulled ahead of us. I knew he would back off at the boat ramp (miles 9 - 12), which he did. I picked it up a bit after the hill to make up the 1/4 mile and eventually caught him before mile 10, while Mark kept us in his sights. Unfortunately, Mark didn't make up the distance, and we didn't see him again. Jeremy and I worked together through the half. Miles 10-13 got increasingly easier for me, and by 13.1 I was feeling fully recovered and strong again. We came through at 1:23:25, which I was ok with. There was part of me that was a little scared because I felt we pushed the first half well, but we didn't have a great time to show for it. I was also starting to feel some rumblings in the stomach due to the stress and/or heat. The downhill started at mile 14, and Jeremy told me to run ahead. I told him it was too early and he should use the downhill for recovery, which he did. We flew down to mile 16, at which point I couldn't take the stomach issues anymore and stopped for a 1-minute break at the porta potty. I told Jeremy to push ahead, hoping I would use him to pull me and eventually catch up again. Fortunately, I came out of the toilet feeling better, and things started to click. I caught up to him again by 17, and we worked together again until the bottom of the Ledges hill at 18. I knew he was good at hills, so I told him to drive uphill again and I would follow, but he didn't have it in him at this point. I guess I couldn't blame him because he had just run the Berlin Marathon 6 days earlier. So at this point I was on my own, and I used the hill as a mental exercise rather than a physical hurdle. By the top of the hill at 19, I was feeling like I could actually hold the pace and finish at my goal time, which gave me a boost. The shower was nice, too. I started working with a guy from Runner's Corner, and we started picking off guys left and right that were falling to the heat. Turns out his goal was also breaking 2:45, and we knew we were on track. I came through mile 20 at 2:06, knowing that mile 10 was 1:03 and the big hills were over. That helped. A 6:30 pace would secure 2:45, which seemed attainable. The next few miles were easy, and I flew through mile 23 feeling great like I usually do. I knew that diagonal would be tough, because that's where the course flattens out and it kills me every year. I did my best to focus on the next landmark (usually the turn in the course), and came through mile 25 still feeling ok. At that point, I pulled my left calf and start running with a limp. Fortunately, the rest of my legs felt ok, so I was able to run a 7:00 pace the last mile on a limp and came through just over 2:44. I showered and watched runners come in for the next 10 minutes, with Jeremy eventually coming in at 2:54. Mark came through at 3:03, mainly due to the cramping with the heat. I couldn't believe how many runners I saw that lost the use of their legs at the finish. Rough day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles easy with the group before the annual meeting |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Easy 16 up emigration with Cyndi & Price, as they needed some support for their long runs before the Tuscon marathon in early December. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM: 1x400m warmup swimming followed by spin class PM: Another 6x400 swimming
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 11.20 |
| Olympic Oval. 3 mile warmup, 6x900 @ 5:20 pace, 3 mile cool down. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 175.90 | 82.60 | 22.40 | 1.00 | 0.00 | 0.00 | 0.00 | 281.90 |
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