Matt's training

5.25 miles in 39:56 a 7:36 mile. I wimped out running on Wensday. Didn't want to run in the snow. I had to just do it today. Next run is Striders Half Marathon Saturday. It looks like it will be snowing and windy sound fun?

Ran the Striders Half Marathon today. The race is part of the winter racing circuit. They call it the winter racing circuit for a reason. They ran a plow down the road before we started. It didn't snow or rain during the race but we had a head wind the hollow race. With all the Snow on the ground and wet roads it was hard to warm up and stretch. Then they had you drop your clothing off the jog or walk a half mile up the road to the starting line. That was cold. I wear a long sleeve shirt, gloves, Full length tights, Ear warmer. I think the clothing was fine during the race.

The race.

The race started off pretty close on time and I started pretty good the first mile might of been a little fast. At about the mile marker I started looking for someone to draft off of. Two people caught me from behind and I Latch on. We dropped on of the runners and I continue to draft off of him. This guy is an animal I should not of tried to stay with him but I didn't want to run by my self into a head wind. Mile three was a 6:17 mile, way to fast. He dropped me at the three mile marker and I end up running by myself for most of my race. A few people passed me but I was not able to latch on and draft off of them. When I got to mile 6.5 we turned onto a flat road with rolling hill. Now I was running into a strong head wind. By the time I finished I was hoping I was done. When I had about 200 yards to go the course turns left so we have the wind at my back. There is a runner about 10 yards in front of me. As I started the turn I thought kick and go get this runner. When I finished the turn. My thoughts went to stay upright the road was so icy. Finished in 1:32:17. 23rd over all and 6th in my age group. First in the people that are running the circuit. Note! I don't know how I will run a sub 3 hour marathon when I can't run a sub 1:30 half.

Splits

6:24, 6:38, 6:17, 6:39, 6:44, 7:03, 7:00, 7:23, 7:24, 7:28, 7:42, 7:18, 7:35, 0:43 for the last .1 miles

12.3 miles in 1:38:?? a 8:03 mile ran the river course.  Fairly flat course.  As I was finishing it was starting to rain.  Then I turned to snow.  I am glad I didn't have to run it this. 

12.25 miles around town in 1:45:?? a 8:39 average.  Legs are tired and have no get up and go.  By the end of the run I was having trouble holding 9:30 miles.  My wife is sick today and my oldest was sick yeasturday I hope I am not getting it.  Hoping to run 65 miles this week with a 20 mile run saturday.

10.22 miles in 1:19:18 a 7:45 mile.  Ran a two lap course.  It is funny how much things have changed in the last 3 or 4 years.  The last time I ran this course it was my saturday long run and I was worried about making it.  Now it will be on of my easier runs this week.

10.3 in 1:28:50 a 8:36 average.  Ran the river course, legs are tired again today.  This week has been a hard week for me.

20.13 mile in 2:34:11 a 7:40 average.  First 20 mile run of the year.  Run felt pretty good until mile 18 then the legs started to feel like I was running with 5 pound shoes on.  After running spent the day raking my yard.  I had a lot of yard waste and garbage left from the kitchen remodel.  My arms and legs are tired.

splits

8:00, 7:17, 7:18, 7:25, 7:18, 7:17, 7:42, 7:40, 7:21, 7:37, 7:47, 8:01, 7:32, 6:59, 7:46, 7:48, 7:26, 7:54, 8:33, 8:25, 1:10 for the last .13 miles.

The course was a Three loop course.  The loops were 7.56, 6.55, 6.02 I got water and a GUI after the first and second lap.  I think I ran a little to fast from mile 2 to 6. 

Groin is sore and has been getting worse for the last week.  I am going to take a few days off. Stretch and ice it to see if I can get it better before I pull it bad.  My groin feels like when I went to the NorthWest passage relay.   I pulled It during the relay and couldn't run for a month I don't need that kind of set back.

5 miles in 40:32 a 8:06 mile.  Ran easy groin was a little sore it got better as I ran.  I don't want to push it to hard.  Iced the groin after.

8 miles on the frontage road in 64:42 a 7:58 mile ran pretty easy.

18 miles in 3:03:57 a 10:13 average.  I started out this run planning on running two 9.1 loops around Brigham City.  I put out water and a GU.  I start running when I get to about 4.25 miles I see a dirt road I have never run on I think lets do some exploring.  I end up taking a series of roads 'trails' that takes me to Mantua and back.  I always know there was a trail that went to Mantua but I have never been able to find it.  This trail had some pretty steep up and down hills.  I was running down a hill and it was so steep I didn't dare go faster then a 13 minute mile.  When I got home I was in trouble.  My wife had seen the water and GU I had left out and knew I had been gone for two and half hours.  She went looking for me.  She was pretty worried.  I was just having fun and it is hard running very fast when you are always watching were you step.  splits

8:18, 7:43, 7:43, 7:36, 8:10, 10:33, 11:03, 10:04, 10:04, 17:06, 11:06, 10:51, 9:50, 12:33, 10:37, 10:40, 10:45, 9:22.  At the end my legs were just tired.  The last two miles were on the roads so I should of been able to run faster then that.  hopefully you still get some benifit from running slow miles.  

12.65 miles in 1:37:?? a 7:41 mile.  Ran a loop around brigham City.  I ran most of the miles at 8:00 minute miles but I ran mile 10 in 6:45 or faster and mile 12 in 6:56.  I need to start getting some marathon pace miles in.

11 mile in 1:40:48 a 9:07 average.  Somedays you feel like you can run forever and as fast as you want, then there are days like today.  The 11 mile death mark.  I started out planning on running 13 mile, but hundred yards into the run I could tell it was not going to be a good day.  I have a blister on my left heal and a brouse on my right knee.  Every step hurt.  Not my day hoping my body feels better by Saturday. 

12.8 miles in 1:49:?? an 8:31 average.  Ran a big loop around Brigham City.  Ran pretty easy the hole way.  Legs and foot felt much better then yeasturday.   I should get extra mile for running in the rain.  I came home so wet, If I jumped into a pool I wouldn't of got any wetter. Now a nice easy day Thursday and Race Saturday. 

8.1 miles in 1:05 a 8:01 mile.  Ran pretty easy.  Legs are tired.  Planning on taking friday off.  Hopefully they will be ready to run fast for saturday.  Saturday Striders 30K last race of the Winter Racing Circuit.  I am interested in seeing how I am running compared to last year.

Ran the Striders 30K today.  Coming into the series I had a goal of placing in the top 3 in my age group.  Coming into the race today I was in first place with a 3 minute lead over second and 11 minutes over 3rd and about 12 over 4th so I was feeling pretty good about winning the series.  This is the only race of the 5 that I had ever run before so, it is the only one I could compare to previous years.

The Race Day

I got up at 5:00 oclock ate some breakfast and drove to the race.  Picked up my race number.  Weather was good when I left my house but I always bring clothes for all kinds of weather.  I get to Eden it is a little cold but not to bad.  I can tell when the sun comes up, it will warm up.  I decide to wear shorts, singlet and gloves.  I hate my hands cold.  I use the portapotties and run able a mile warm up and stretch.  I use the restroom again to make sure I am completely empty.  I take off my warm ups and head over to the start.  Steve loves my bright blue cloves. 

The race starts right on time.  I always like to get off the line without getting tripped up so I go into second place.  About a tenth of a mile I try to slow down.  Goal for the race.  Try and run as many 6:50 miles as I can and then try and not bonk to bad.  About half mile into the race all these people that have never been in front of my before passes me.  I try to just run my race.  About three miles into the race I start catching a number of runners.  I pass one at a time until mile 5 or 6.  I don't know it but I am in 6th place.  6.5 miles into the race you take a left turn and then run the next 3 miles up a gradual hill.  At mile 7 a runner passes me and slowly pull ahead.  At the top of the hill I try to run as fast as I could down the gradual hill.  At the top of the hill there was a runner about 50 yards behind me.  The first lady runner.  She catches me at about the 13 mile mark.  She process to also catch both runner in front of me.  At about 15 miles I catch a runner that has been about 50 yards in front of me sence mile 5.  I try to run strong and not let my wheels fall of for the next 3 miles.  I come in with a time of 2:12:10 over 5 minutes faster then last year.  Not a bad race.  Looking at my last 4 races 10K I averaged a 7:01 mile, 10 Miler 7:04 mile, Half marathon 7:03, and 30K 7:05.  Looks like I can run 7 minute miles but have a hard time running faster then that.

Splits

6:43, 6:46, 6:45, 6:53, 6:49, 6:57, 7:13, 7:16, 7:14, 7:07, 6:44, 6:52, 7:15, 7:06, 7:24, 7:19, 7:34, 7:20, 4:53 (a 6:54 average for the last .65)

Last years splits

6:56, 6:58, 7:01, 7:13, 7:07, 7:12, 7:22, 7:22, 7:21, 7:18, 6:58, 7:05, 7:26, 7:15, 7:40, 7:41, 8:01, 8:13, 5:06 (a 7:25 average for the last .65)

When I finished I was planning to run a few miles cool down, but by the time I finished I have a blister on my right foot on the ball of my foot.  It hurts to walk.  Tryed a new pair of socks I don't like them very much not going to use them in the marathon.  The blister started hurting at mile 15 just ran through the pain. 

10.05 miles on the river course 1:32:49 a 9:14 mile.  Ran easy however the blister that started saturday is killing me now.  I limp not walk.  What exercise can I do that won't kill my foot.