Matt's training

7.5 miles on the dread mill.  The most important thing about this run is no bloody sock.

14.1 miles in 1:50:03 a 7:47 average.  Ran to the golf course club house than dropped down to building 1277 and back.

I ran up to the warrior than ran a 2.9 mile "race".  I was the fourth runner to finish.  It was a pretty good speed workout.  I was in first place from about 1.5 miles until 2.0.  It was good to lead, but I gave back the lead because I didn't know the course.  When the runner passed my he asked what the course was?  When we got to a turn a runner from behind started yelling left, left.  He was the person the set up the course so we went left.  The group of 4 runners pretty much just ran in together.  I jogged back to the building and went home.

I just road 18 miles in 60 minutes on the exercise bike.

Striders Half marathon in 1:28:16 a 6:45 average. I feel pretty good about this race. I would like to run a little faster but knowing the course it was a good time. During the race I didn't crash and burn to bad. The weather was pretty good, just a little wind but nothing to complain about. Splits. 6:26, 6:29, 6:29, 6:29, 6:37, 6:42, 6:42, 6:46, 7:00, 6:58, 7:18, 7:07, 6:59, 0:15 a 6:06 average for the last 227 feet. The course came up a little short on the garmin but I know striders always measures the course well. I most likely started to fast but the first parts pretty fast.

I have be debating on putting split to compare from 2010.  2010 conditions were bad so it is not a fare to compare.  But it was over a 4 minute improvement.

2010 splits	2013 splits	difference
6:24	6:26	+0:02
6:38	6:29	-0:09
6:17	6:29	+0:07
6:39	6:29	-0:10
6:44	6:37	-0:07
7:03	6:42	-0:21
7:00	6:42	-0:18
7:23	6:46	-0:37
7:24	7:00	-0:24
7:28	6:58	-0:30
7:42	7:18	-0:24
7:35	7:07	-0:28
7:18	6:59	-0:19
0:43	0:15	-0:28

15 miles in 1:55:00 a 7:40 average.  Seeing low clouds and hearing the weather man perdict 65 mile an hour winds.  I ran a number of loops and out and back from 1277.  I didn't want to get caught out in that kind of weather.  At the end the wind was gusting pretty hard and it was starting to rain.

12 miles in 1:42:04 a 8:30 average.  I ran to the golf course club house and back.  The hardest part of the run was dealing with the wind.   This run was meet as a easy shake out run.

14.7 miles in 2:00:50 a 8:12 average.  This was a speed workout.  Ran up to the warrior track than did 20 400 with a 200 rest jog.  After the workout I ran back to my truck, as the cool down.

Distance	time
400	1:25
200	1:23
400	1:26
200	1:21
400	1:26
200	1:23
400	1:30
200	1:22
400	1:28
200	1:22
400	1:30
200	1:25
400	1:29
200	1:24
400	1:30
200	1:24
400	1:27
200	1:24
400	1:31
200	1:50
400	1:32
200	1:24
400	1:29
200	1:26
400	1:33
200	1:29
400	1:32
200	1:25
400	1:31
200	1:24
400	1:29
200	1:22
400	1:30
200	1:28
400	1:32
200	1:28
400	1:31
200	1:23

11.27 miles in 1:33:06 a 8:15 average.  I planned on running a loop around base than meet up and run a 5K a 4:30 but I think my legs were tired after Yesturdays speed workout.  I pretty close the start of the 5K and saw the 5K runners run by.  I didn't have any speed in my legs today.

12.13 miles in 1:40:03 a 8:14 average.  Leg still feeling stiff.  Ran west from my house and back.

17.83 miles in 3:42:04 a 12:27 mile.  I was planning on running on Analope island.  I was going to go get a new key for my old car.  It was getting latter in the day do I decided to go to Weber St. campus and run hills.  I started where the Striders 10K and 10 miler starts.  Started going up the hill.  As I started going up I saw and interesting sign and went to look.  I saw it was a trail head for the Boniville Trail.  Went on the trail and when to the Indian trail start and back.  The trail fun but the hardest workout in my life.  I went 17.8 miles slower than ever but when up and down over 7000 feet in elevation.  When I got back to my car so tired.  I have gained a new respect for trail runners.

Time	Ascent	Descent
8:37	154	188
12:09	530	84
9:44	189	254
8:13	66	347
11:37	547	207
14:51	747	265
14:47	605	414
10:27	91	1094
11:25	498	652
19:43	1061	276
19:59	753	643
12:39	249	750
10:43	105	467
13:30	473	144
12:45	220	362
10:54	178	518
11:05	351	260
8:48 a 10:34 average	187	173

15.35 in 2:04:29 a 8:06 average.  I am still so sore from my saturday run.  I ran the base loop adding in running up to the golf course club house and around the duck pond.

12 miles in 1:40:12 a 8:21 average.  I ran to the golf course club house and back.  I just ran easy.  This was intended as a shake-out run.  I have a speed workout scheduled for wensday I hope my legs will feel ok by then.

14.7 miles in 2:00:30 a 8:12 mile.  This was a speed workout Yassor 800's.  The wind blow the whole time, and it was cold.  I ran up to the warrior then ran 10 800 with a 400 jog lap inbetween.  When I was going on the back stretch with the wind in my face I had to give every amount of effort I could to hit the pace goal.  Then as I ran the other side if felt like the wind was being blocked by the warrior gym.  This was a tough workout.  I will record the splits letter, but the pretty much go like this.  3:00, 3:02, 3:02, 3:02, 3:02, 3:02, 3:05, 3:05, 3:08, 3:11.  All the rest laps were in 2:58.  As I was running back to the building I had a head wind.  It was not fun.  My hands and arms were so cold by the time I finished.

Ran the loop around base but stopped at the lemon lot where a 3 mile race was going to start.  I am not really racing these races.  The race is 2.9 miles my time was 19:17 a 6:40 mile.  My first 2 miles were in the 6:08 range and the last mile was a bout 7:30 pace.  The first two miles were down hill the last mile was uphill.  My legs were so dead for the last mile.  After running 8 miles before the race and a speed workout a day before I am running on tired legs.   After the race I finish the loop and go home.

12 miles split between the treadmill and the road.  All miles were at a 8 miles an hours.  I ran 7.5 miles on the road in about 58 minutes.

20 miles in 2:56:?? a 8:45 average.  Drove to mountain Green the ran to Snow Basin and Back.  Ten miles up and 10 miles down.  On the way down 6 or 7 miles were at low sevens but no marathon pace miles.

15.35 miles in 2:09:59 a 8:28 mile.  Same course as last monday.  Ran the base loop adding running up to golf course club house and around the duck pond.

12 miles in 1:39:37 a 8:18 average.  Ran to the golf course club house and back.

11 miles.  I was planning on doing a speed workout 8*1200 with a 400 rest recovery.  The 1200 would consist of a 800 run at marathon pace then a 400 at mile pace.  I run up to the warror track and start to workout.  I run the first 4 sets.  I was doing pretty good with the pace.  I think I just lost it mentally.  After 4 sets I just end the workout and jog back to my truck.  I have a number of that could be why the mental weakness.  My Right foot was hurting, and I felt sore before the workout.  One thing that would be nice is a running partner or and a coach.  Speed workouts are tough by yourself.  Thursday I plan on running a 3 mile "race".  I am planning on using as a speed workout.  I am going to try and hold 6 minute miles as long as I can then run on in.

Pre "Race" run 7.4 miles in 57:59 a 7:50 average.  Ran to the fire station and then to the starting area.  After the run I was looking for a bathroom and or a drink wasn't able to find either.

Race was 3.12 miles in 20:10 a 6:27 average came in third place.  The race started out pretty well.  I was planning on going nuts and get a 6:00 minute first mile, but my legs would not go that fast.  First mile was in 6:21.  At the end of the first mile I went in first place.  At about a mile and half we turn off of the perimeter road going west I know I will need to turn right on road.  I see a dirt road turning right.  This road doesn't seem right.  I start looking back and yelling is this the turn.  I hear next road.  I have to surge to get back to speed.  A little while latter I see the correct turn.  The second mile is in 6:40.  I am still in first place at about 2.5 miles in two runners pass me like I am standing still.  I was doing a 6:15 mile at the time.  I should of surged and latched on, because I was running into a head wind, and draft off of them.  They ended up finishing about 10 and 20 seconds in front of me.  The third mile was in 6:24.  The last .12 miles were in 43 seconds a 5:59 average.

After the run I jogged back to my building 3.5 miles in 32:05 a 9:10 mile

8.07 miles in 1:04:59 a 8:03 average.  Ran the rail to trail path.

Striders 30K  2:10:31 a 6:58 mile.  I had a pretty good race.  I set a course and distance PR by one minute 40 seconds

My goal for the race was run as many marathon pace miles as possible.   I was planning on warming up but I tried to use the POP, but by the time I got through the line.  It was about 10 minutes until the start.  I was hoping that I wouldn't have to be visiting one at an aid station.   It was good I didn't have to use one.  The race started and by the end of mile one I was was in 6th place.  I was in 6th place until about mile 8.  I guy got me then slowly pulled a head.  At the 9 mile aid station I look back and see a runner about 50 yards back.  I turn and started going down the road trying to catch the 6th place runner.  I ran as hard as I could but he slowly pulled away.  When I make one of the turns about 15 miles in, I look back and see the runner is about 40 yards.  I keep seeing 7 minute miles a try to speed up and run 6:50's for a few more marathon pace miles.  I feel that runner behind me, and I am running scared.  I end up finishing about 12 seconds ahead of 8th place the first place lady.  I didn't know it was a girl until about a mile before the finish.  

Splits

6:44, 6:47, 6:45, 6:59, 6:41, 6:57, 7:03, 7:11, 7:15, 7:00, 6:43, 6:48, 7:11, 7:00, 7:12, 7:09, 7:06, 7:10, 4:43 for the last .71 a 6:40 average.

 After I finish I get a drink and go out and run another 4 mile.  I ran the hill at mile 14 of the marathon.  I stayed and go my award for taking 2nd place in the 35-39 age group for the Striders winters racing circuit.  I wish I didn't, the metal was the same metal as the finishing metal.  They didn't even give any gifts away.

After the race I went and unloaded, by shovel and wheel barrow, two and half cubic yards of dirt.

12 miles in 1:42 a 8:29 average.