Matt's training

I went to go running.  Changed into my shorts and shirt and looked into my bag and couldn't find my running shoes.  I biked for an hour on the exercise bike went 21.75 miles then did 20 minutes on the elliptical.  The elliptical said I went 4.2 miles, I only wish.

ran 6.3 miles to the start of a base 5K.  I ran about 8 minute miles then ran a 3.3 mile in 21:58 a 6:39 average.  My legs were so weak the last mile.  I then finished the loop that was 4.5 miles. 

8.4 miles in about 1:11:24 a 8:30 average.

16.6 miles.  My son had a campout friday night.  I went with him.  I got up at 6:00 and ran down to mantua lake.  I ran around the lake twice place about 3.5 miles on a trail I found, then back to the camping spot.

10.65 miles in 1:23:08 a 7:48 mile.  Ran around the base.

7.07 miles in 56:23 a 8:00 average.

8.95 miles on the treadmill in 60 minutes a 6:42 average.  I ran at 8 miles an hour for one mile than I ran at 8.8 miles an hour for 2 miles then I ran at 9.8 miles an hour for 1 mile.  I repeated the marathon pace miles and threshold miles twice.  So 7 miles in I reduce the speed to 8.8 miles an hour for a little while then I increase it to 8.9 for a little the last two minutes I increase the speed to 10 miles an hour the last minuteI increase the speed again to 11 miles an hour.

At hill from April 21 to May 23 Every thursday there has been a 5k or something close every Thursday at 4:30.  I have ran in most of these but have not logged them as a race report.  I have mainly used them as part of a speed workout.  After yesturdays workout. 8.9 miles in 60 minutes, it was on the treadmill, I didn't think today would be very good.  When I set a PR I know I need to log the race.  Most courses or distances were short but today my garmin read 3.07.  The course might be a little short but it is pretty close.  Any way my pr the garmin recorded the course to be 3.01.  I took 9 seconds off my pr so I at least need to log it as a race report.  

The course was a boring out and back course.  The race started at the south west corner of building 1289 and ran north past the trains, and the dog training area turning around and back to the staring line.  When they said go I start running and go to the front.  I notice a pretty stiff head wind, so I relax and wait for someone to draft off of.  A lady pulls out in front for a little while.  It might be sexist but it just doesn't feel right drafting off of her.  About 50 yards farther and Tom passes me and picks up the pace.  When Tom goes I go with him letting him do all the work.  At about 0.75 mile in a runner from behind moves in front of Tom and I and takes the lead.  Tom stays right behind him and I stay behind him.  I can tell some one is drafting off of me.  At the turn around spot, I can't see the runner right behind me, but see our group of 4 runners have opened up a 50 yard gap on the next runner.  At the turn around Tom Surges to the front and I try to go with him.  We both pass this runner, about the same time the runner that has been drafting off of me passes me.  About two miles in and I am in third about 20 yards back from the first two.  I try to close the gap in the last mile, but I end up just staying about 20 yard back from first and seconds watching the sprint to the finish.  The leader switched about 3 times in the last 10 yards.  I end up finishing about 100 yards in front of 4th.  The guy the did all the work and was leading at the half came in about 7th place.  I am glad I let someone else lead and ran a pretty even race.  I had pretty even mile splits so I am happy about that. 

Before and after the race I ran a little more than a mile warm up and cool down. 

13.1 miles in 1:42:?? a 7:42 average. My last saturday run before the marathon.  Ran the rail to trail going south.

6 miles nice and easy

4 miles at about 8:17 pace

2 miles in 16:40 a 8:14 average.  Just keeping the legs loose for saturday.

2 mile shake out run.

Ogden marathon in 3:09:14.

Coming into the marathon my A goal was 2:59:59, B goal 3:05 and C goal 3:10.  So I guess I got my C goal.  It funny how much things change within a week.  Late last week I get an email telling us that the long term fore cast was saying that it was going to be hot and you might want to do your training latter in the day to get a custom  to the heat.  Can I tell you how wrong that was.  Friday I went to the expo and picked up my packet.  About the time I get home it starts to rain.  It rained all night.  I get up at 4:00 am fixed some breakfast and started going to the race.  I got about 2 miles when I realized I had forgot my race bib.  I came back and got it.  I live north of Ogden but I decided to take 21st exit because I know how where parking is from that exit.  At least I thought I know.  They had so many roads blocked off, it was nuts.  I got to the buses and took one of the last buses.  I had plenty of warm clothes and things to stay dry for the hour and a half wait.  While I waited it was raining very lightly.  About 5 minutes before start it starts to rain.  It wasn't very hard, but it was getting me very wet. 

The Race started on time.  I was about to find a runner that was also going for 2:59:59.  The runners name was Mandy.  For the first 7 miles Mandy and I worked together.  At about 7 miles in my shoe came untied.  Funny because during the first part of the marathon I was debating with my self if I had tied my shoe to tight.  I stop to tie my shoe.  I was never able to catch Mandy again.  When I got to mile 8 and turned onto the rollers around the lake.  My plan was to run 7:00 pace and run easy during this section.  I am feeling OK during this section.  OK being I am cold and wet.  I don't need to tell you It rained the whole time I am on course.  There was also a 8 mile an hour head wind.  I got to the half way spot at almost right at 1:30.  The chip time said 1:30:12.  The hill at mile 14 to 15 didn't feel to bad.  At the top I wanted to surge and start running some 6:50 miles again the really hit the canyon.  Things didn't go as planned.  I was only able to run 7:30 miles down the canyon.  My hips and legs just wouldn't go any faster.  When I got to the trail I was starting to catch a number of half marathons.  I am not a big fan of catching the half marathon runners.  I was going by two half walkers when I am just ahead of her when she yells good job as loud as she could, It startled me.  That is not what I want at that point in the marathon.  About 23 miles into the marathon I know I have to go visit a POP do to GI issues.  I am hoping I don't have to stop.  At mile 25 I know I can go no farther.  Luckily On of the two POP is empty.   I was hoping I was going to be able to go in and come back out really fast.  I think I was in there for about 2 minutes.  I was about to run pretty well the last mile.   When I starting running my watch just hit 3 hours.  I really wanted to finish in under 3:10.  I ran the last 1.1 to 1.2 miles in 9 minutes.  I am happy with the way I finished.  I figure the weather took 5 minutes off our times.

 When I finished I was so cold and wet.  The finishing area was not very impressive, in fact I would say it was one of the worst.  

Splits

6:31, 6:42, 6:42, 6:32, 6:39, 6:42, 6:39, 6:55, 6:55, 7:14, 7:08, 7:12, 7:17, 7:27, 7:04, 7:10, 7:05, 7:24, 7:38, 7:16, 7:21, 7:05, 8:01, 8:54, 2:41 for the last .37 a 7:10 average

5.1 miles in about 42:09 a 8:16 average.  When I started the run everything felt pretty sore. By the time I finished my legs had loosend up quite a bit.  Still sore in spots.

8.16 miles in 1:07:19 a 8:14 average.

10.65 miles.  I ran the loop around the base.

Ran the 1.4 mile warm up.  Ran a Base 5K in 22:09 a 7:10 average.  The course had 4 pretty good hills.  I started out pretty slow.  My right calf is sore and I am afraid of pulling it.  After the first half mile I was never passed and I slowly passed a number of runners.  I came in 9th. 

8.4 miles at a 7:45 pace.  Ran on the rail to trail starting going north.

14.8 miles in 2:05:?? a 8:27 average.  My right calf and lower leg is so sore.  I sent a lot of time stretching trying to work it out after the run.  I will take a few days off.  I hope it calf isn't injured. 

7.5 miles in 60 minutes on the dreadmill.  Leg hurts when I got done.  This is not cool.

biked about 12 miles.