Matt's training

I got out and ran.  Ran 5.25 in 44:24.  I did the golf coarse loop.  I have let myselt get out of shape

Ran 5.25 miles same course as yesturday.  I have let myself get out of shape, I am sore.  5.25 in 43:31

6.5 miles in 52:00  8 minute miles.  bundled up to deal with 18 deg temps

3.5 miles in 28:28.  It seems I can run 8 minute miles when all bundled up but no faster

ran the golf coarse loop in 41:25 a 7:45 mile

Same course as yesturday (Golf course loop) 5.23 mile in 39:40 7:32 miles average.  I am getting faster every time i do this run.  This won't last.  The last 2 times I am running with a garmin.  It is interesting knowing how fast you are running all the time.  The garmin is just on loan so you could say it is a trial run.  I like some part of it, but I am not sure I won't to use the garmin on every run.

ran 7.6 miles in 1:00:32.  and Eight minute mile.  For the first 6 miles I averaged less then 7:45 but the last mile and a half was 8:30 and 9:30.  six and a half miles is the furthest I have run in the last month and a half and it is showing.

5.25 in 41:06.  I averaged a 7:49 mile

I ran 6.14 miles in 51:32 about a 8:30 mile.  My run felt slugish the hollow time.  I didn't try to run very hard or fast.  I think part of the reason I felt slugish was giving blood yeasturday.

ran 6 mile in 47:24.  Nearly the same course as yeasturday but 4 minutes faster.  

7:50 average

ran 9.11 miles in 1:21:24.  Not very fast but it is the furthest I have run this year and in the ran.  When I got home I didn't have a dry bone on my body.  

6.05 miles in 47:23,  Used my new shoes for the first time.  Jury is still out. 

ran 7.6 mile in 1:00:29  which is a 8 minute miles.  

7.6 mile in 58:37 same course as yesturday but almost 2 minutes faster.  Legs were pretty tired when I got home. 

7:42 mile average

Both of my calfs crapped at night after the run

9.5 miles in 1:14 Felt pretty good.  Right now I am not worried about speed just trying to increase the miles slowly and work on my endurance.

Ran 6.05 mile in 54:00 minutes pushing a stroller with a 35 lb kid in it. 

Ran up the the snow man shuff course and ran it twice.  8.3 mile total in 68:16 a 8:14 mile

7.6 miles in 60:20 a 8 minute mile

Ran 11 mile in 1:27:50.  I averaged a 8 min mile. 

ran 6.05 miles in 48:12 in snow and muck.  Came home soaked. 

9.11 miles in 1:10:13 I averaged a 7:43 mile.  felt pretty good the last mile and a half was on a dirt (mud road) last part was pretty hard.  Major improvement over 3 weeks ago when I ran this course, however it was running that day.

Ran 8.3 mile in 1:04:11 seconds I averaged a 7:42 mile.  My goal for the ogden marathon is a 3:20 so this is marathon pace.  Ran up to the Snow man shufle course and ran it twice.

ran 13.1 miles in 1:45:03     I averaged a 8:01 mile.  I ran a loop that was about 6.5 mile twice.   I started out the about 6 oclock.  At 6 oclock there was just a dusting of snow in some spots.  About a mile into the run I noticed it snowing a little.  At about 4.0 mile the snow was coming down pretty good.  As I was finishing the first loop the roads were slick.  By the time I finished the run the snow was comming down in big flakes and I was a snow man.

Ran 6.05 miles in 47:36.  I started out in a relaxed pace about 8:15 pace I was a little surprised when I finished with a 7:52 mile average.  

 I have a question for anybody?  when I started my blog I choose to just have my current settings.  Slow miles, Fast.  I would like to change to the more advanced setting that contains Marathon pace.  How can I change this setting?

ran 9.11 miles in 1:18:47.  I ran pretty slowly.  I had eaten about 30 minutes before I went running and was afraid of seeing it again.  I have a blister on one of my toes.  I hope this is not a shoe related problem.  If it is they won't work in a marathon

5.22 miles in 38:57 which is a 7:30 mile.  My goal for the Ogden Marathon is 3:20.  I will have to run a 7:15 mile to qualify for Boston.  I just changed my settings, so how do you know if you running Threshold, or V02 max miles.  I know I have not run any this year.  

This is my first time this year running Friday night then Saturday morning.  Ran 10.1 miles in 1:19:03 a 7:50 mile a lot of the first miles where faster than that.  

 My mile splits are

7:13,7:16,7:29,7:46,7:56,7:53,7:57,8:35,8:27,7:51

The first 5 miles are a little down hill the last are up hill. 

Ran 6.05 mile loop.  Same as last monday, ran relaxed. I didn't try to push the pace.  Finished in 47:24.  7:50 pace

ran 9.11 miles in 67:30.  Same distance and course last week but at marathon pace.  I didn't plan to run that fast but at 3 miles in I saw the pace and decide to try to hold it.  

ran 8.06 miles in 1:01:49.  I averaged a 7:40 mile.  The course was around the blocks by my house. 

Ran 5.25 mile in 43:51.  I averaged a 8:35 mile.  goal of the run was run 5.25 mile slow and travel the distance.  goal meet

12 miles in 1:32:44 a 7:44 mile.  My next marathon pace is 7:38. close to marathon pace

 my splits are

7:36, 7:35, 7:56, 8:04, 7:52, 7:38, 8:00, 7:59, 7:47, 7:49, 7:37, 6:56.

I ran with some one for the first time in a long time.  It was nice having a running partner.  We were pretty close in ablity, He is alittle better runner then me. 

ran 6.05 miles in 44:47 a 7:24 mile.  The pace felt alittle pushed, but not to bad.  I am not sore the next morning.  I hope this means a 7:15 mile for the marathon is not to far in the future.

10.1 Miles in 1:15:06 miles.  I averaged a 7:26 mile.  This is a loop course.  The run felt pretty good but when I got home I felt pretty tired.  I had to push pretty hard to hold the pace the last few miles.  I ran the same course as Feb 21 but 4 minutes faster.  A good name for this course is the River road loop.

Today was a easy recovery run.  If I ran faster than a 8 minute mile it would of been a bad workout.  When I started the run my legs felt tired and sore from my run yesturday.  Tried to run relaxed an not push the pace.

ran 7.2 miles in 59:25 a 8:14 mile

This is my easy run before the long run Saturday.  I was trying to run slow and easy.  I was running slow I am not sure how easy I ran.  I pushed my Two year old (35 LB) in the stroller. 

5.22 in 46:14 a 8:51 average

Same workout as last week.  12 mile loop course.  This week I didn't have an anyone to run with.  Last week I used some GU and water at mile 7.  Today I didn't have any.

12 miles in 1:31:11 a 7:34 mile.  I improved my 1 minute 33 seconds from last week.

 Mile splits

7:28, 7:31, 7:47, 7:29, 7:34, 7:24, 7:56 (Going up hill), 8:19 (Still going up hill), 7:34, 7:49, 7:17 Going down hill, 6:51, Still going down hill and working to finish strong

Ran 7.2 miles same course as Last thursday.  Snow man shuffle loop.  Ran it in 56:45.  Just ran relaxed.  Averaged a 7:53 mile. 

ran 7.2 miles in 59:11. It was good being about to get out and run after being sick for the last week. Still not breathing that well.

Ran 5.23 mile in 45:17.  first Am run.  still not breathing that well but ok.  4:30 is too early

Ran 9.11 miles in 67:04. I had to push pretty hard to hold the pace at the end. Good effort I averaged a 7:22 mile. The first run I was able to run in shorts. I loved it.

I ran 5.48 miles in 45:17 pushing a stroller (8:15 ave).  The miles were slow but they where hard.

Mile splits were

7:52, 8:33, 8:14, 8:06, 8:27, and 4:03 (or 8:24 mile)

I ran 5.22 miles in 39:19.  pushing a stroller with a 35lb kid in it.  I wasn't planning on pushing the stroller two days in a row, but I was about to go and my little boy wanted to come.  I couldn't tell him no and my wife wanted a break.

Splits

7:05 (down hill), 6:58 (down hill), 7:39, 8:30(up hill), 7:43 (up hill), and 1:22 (down hill, sprinting in) or 6:14

Ran my longest run of the year.  The course was two 7:55 mile loops.  

first lap splits

8:00, 7:34, 7:31, 7:31, 7:29, 7:39, 8:23, 4:37 (8:21 pace .55 miles)

Second lap splits

8:16, 8:00, 7:46, 7:52, 7:33, 7:19, 7:47, 4:00 (7:28 pace .54 miles)

I slowed down alittle in the middle miles but I ended strong

7.2 miles in 54:13.  7:32 average.  Same course as last monday. 

Am run (getting up a 4:30 sucks)  the run wasn't bad.  5.22 miles on the snow man shuffle coarse.  43:35, 8:21 average  My legs don't move very fast in the morning

10 miles in 1:17:04 a 7:42 mile average.

In this 10 mile run I went up 900 feet in elevation and back down.  to Mantua and back

Mile splits

7:18, 7:50, 9:07, 7:59, 9:42, 7:31, 6:19, 7:09, 7:16, 6:47

Ran in the snow I came home soaked.

5.07 miles in 42:24 a 8:22 average. Today was an easy day, but my legs felt like rubber from yesturday's run. Cementary loop

5.23 mile that are not timed.  Forgot to charge the Garmin and it's died mid run. 

ran 18.16 mile in 2:21:49 a 7:49 average, ran a two lap course that the second lap I ran the other way.  My mile splits were

 First lap in 1:10:07, second lap in 1:11:42.  slowed down a little

mile splits are

8:24, 7:42, 7:29, 7:34, 7:21, 7:16, 7:33, 7:49, 8:26,

6:54, 7:45, 8:12, 8:49, 8:12, 8:26, 7:49, 7:56, 7:00 and thelast .16 in 1.05 a 6:32 average.

7.2 mile in about 55 minutes. Tried to run easy a losen up the legs after saturdays run.

5.25 miles in 42:12 a 8:02 average.  I was just running easy.  Ran the snow man shuffle course.

10.01 mile in 1:20: a 8:02 average. This was my first speed work of the year. I hope I didn't over do it. The plan was to run 10 800's with a 400 (rest same time as the 800) inbetween. This is how it went

1.46 miles in 11:26 warm up

800 times are

2:55, 2:57, 3:03, 2:57, 3:02, 3:04, 3:04, 3:04, 3:03, 3:10

400 times (rest recovery lap)

2:25, 2:28, 2:44, 2:54, 3:54 (500), 4:50, 3:06, 3:02, 3:09

1.1 miles cool down to finish out the 10 miles

I think it was a pretty good workout and I was able to maintain the pace until the last 800. I felt like I was about to day after the 7th and spent a little long on the recovery lap. The first few recovery laps were to fast

ran 6.3 miles very easy my legs felt heavy after yeasturday's run. I averaged 8:10 miles 51:45. rest and recovery day

6.52 in 51:00 a 7:49 average.  I planned this run being easy and I ran to fast.

16.24 miles in 2:12:55 a 8:11 average.  I started out feeling pretty good but hit a wall mile 11

 slits were

8:20, 7:42, 7:14, 7:11, 7:37, 7:26, 7:30, 8:10,

7:33, 7:38, 8:37, 8:57, 9:04, 9:33, 9:16, 8:48, 2:10 or 9:05 average.

My legs feel beatup after this week.  The most mile I have ever ran in a week and did a hard speed work on wensday

8.3 miles in 1:07:11 a 8:11 average.  The run when pretty good, It was nice running in nice weather for a change.  Pushed a runners stroller with a 35lb kid in it.

Early morning running.  4:30 comes way to early.

5.22 miles in 41:07 a 7:52 average.  Some miles were faster than others.

Ran the river course 10.08 mile in 1:13:36 a 7:18 average. My first few miles were pretty fast 6:30 ish. When I made the turn to come home I found myself facing a strong head wind. while running into the wind the pace slowed to 7:50 ish miles. I finish strong my last mile was in 7:18.

6.25 miles in 51:07 a 8:17 average. My legs are feeling very beatup right now.

Was planning on getting up at 4:20 to put in six however it didn't happen. 

 Went running after work.  Did a short workout.

 5.21 miles pushing the running stroller averaged 8:24 miles

Splits

7:40, 8:04, 8:37, 9:12, 8:38, and 1:35 (a 7:24 mile)

Saturday long run. 20 miles in 3:35:51 a 7:44 average

The run felt pretty good but I was pushing and ready to be done by the time I crossed the finish line.  The course was a three lap course.  The laps were 7.5, 6.5 and 6.0 to add up to 20 miles.

Each lap I has 250 feet of elevation gain and loss.  Pretty tough course.

Two things of interest is about mile 13 the Garmin Beaped and said low charge.  So I was hoping I didn't run out of charge before Run.  The other thing that happened at about 18 mile this dog comes out wanting to play.  Doesn't bite my jumps on me.  Dogs are not my friend

Mile splits are

8:07, 7:35, 7:38, 7:32, 7:15, 7:15, 7:53, 7:46, 7:16, 7:45, 8:08, 8:19, 7:47, 7:14, 8:05, 8:22, 7:42, 7:22, 7:40, 8:09, 0:56 (7:21 average)

ran 8 miles on a dirt road pushing a runner stroller 1:08:51 (8:32 average)  Legs felt pretty heavy.  First time this year running on the frontage road.

6.02 miles in 51:20 a 8:30 average.  I have a hard time running very fast on my early morning runs.  Ran the Frontage road.  The wind was strong and it was raining.

ran 8.05 miles in 1:05:59 a 8:12 average pushing a runners stroller.

It is good to run again after being sick last week.

Ran frontage road 7.03 miles in 55:12 a 7:51 average.  Started my run after 8:00 pm and I should know better but Super Nachos are not the best thing to each before you run.  It was ok because I think I would of run to fast if everything would of been great

ran 10.9 miles pushing a running stroller.  They were slow but not easy.10.9 in about 1:33 about a 8:35 mile.  My "little boy" was ready to be home by the time we got back.  I was ready to be done.

Ran 6.3 miles in 50:24. The first three miles I took my 7 year old and he road his bike. He was feeling pretty good the first two miles, he kept saying I'm going faster then dad. The last mile I was waiting for him. After 3.1 miles I dropped my son off at the house and ran another 3.2 miles.

ran 6.01 miles in 50:06.  I ran a loop course up to Adams Park.  

The 6 miles was pushing a stroller with a 35lb kid in it.  My 9 year old son came with me and road his bike

I ran the Striders 30K, this is the first race of the year.  Coming into the race I had a two goals, See where my fitness level is and see what a good marathon pace would be like.  The other think I wanted to find out is what the first half of the Ogden Marathon is like. Nine miles of the course is on the first half of the marathon's course.

I got up early and drove to the start.  At the start it is raining lightly, no wind.  The conditions stay the same throughout the race.

 At the start I start and settle into a confortable pace (to fast) By mile 2 I have settled into a group of about 5 runners.  I would run with this group for until about mile 14 when they pull away from me.  At the nine mile 3 mile aid station I get a drink and grab a GU and put it in my pocket.  I end up using the GU at the mile 6 aid station (They don't give GU's out there)

Mile 7, 8 and 9 feel like a gradual hill that just doesn't quit. a Little after the Nine mile we turn onto the marathon course and start going down hill.  I feel pretty good and thought I could hold a 7 minute mile down the hill.  I was trying to gain on the group infront of me but I don't seem to gain or lose on them.  I take a GU at mile 12 and then continue to try to maintain a 7 minute mile but am failing.  I got a drink at mile 15 and my legs are feeling like I have bricks for feet.  At this point the group of runners have pulled away from me.  Now I am all by myself can't see anyone infront of me and there is a big gap behind me.  At mile 18 some one catches me and I don't put much of an effort to stay with him.  I am able to speed up for the last .69 miles to finish.  The guy only beats me by about 20 feet.  The next I finished a minute and a half infront of the next runner.

Splits

6:56

6:58

7:01

7:13  Slowed down to get a drink

7:07

7:12

7:22 Walked through aid station (used a Gu)

7: 22 Up hill section

7:21 Up hill section

7:18

6:58 down hill

7:05

7:26 Got drink used a GU

7:15

7:40  Wheels starting to fall off

7:41 Got drink

8:01

8:13 Wheels are off and grinding bumper (Get passed)

5:06   (7:25 pace) for 0.69

8.3 miles on the Snow man shuffle course.  Pushing the running stroller.  My legs were pretty tired from Saturdays race. 

Time 1:10:24 a 8:30 average

ran 5.47 miles pushing a runners stroller in 47:24 a 8:40 mile average.  After finishing the run I noticed that my boy had dropped a toy he had brought along so I biked the same course looking for the toy. 

Ran the river course 10.03 miles in 1:11:08 a 7:05 mile. I was planning on doing a speed workout but my leg (groin) was feeling tight so I did a fast long run.  The leg is feeling ok after the run and some stretching.

ran 6.45 miles, in about 51 minutes I ran the first 3.2 miles pushing the running stroller with my two sons riding there bikes.  After 3 miles my three sons were tired so I dropped them off at home and ran another 3.25 miles slow.  My legs are tired and sore from Saturday and Wensdays workout.  From this point on I will be tapering for the ogden marathon.  Nothing fast

ran 5.23 miles in about 42 minutes pushing the runners stroller.  

ran about 15.2 miles in 2:01:17.  I didn't run very fast and I slowed down at the end.  Today I was just running easy and didn't care how fast I was running.

ran for 66 minutes I have no Idea how far I went.  I started out pushing the running stroller when about 1.5 miles into the run I hear the tire start to loose air.  I turn around hoping and book home hoping the green goop will slow the tire leak enough to get home.  It does.  After dropping my boy and the runners stroller off at home I go out for another run around town. 

ran 5 easy in about 40 minutes.  I am feeling very frustrated right now.  Last year two to three weeks before the Northwest Passage my groin/IT band started to hurt.  During the Northwest Passage I injured it so I could run for 3 weeks then start all over.  I really don't want that to happen again.  I will problem be on the bike the rest of the week.

Rest and recovery day.  Stretched a lot.  hopefully my leg (IT band) will get better before the marathon. 

Biked about 15 miles.  I stretched a lot.  My legs are starting to feel pretty good.  Hopefully I have cough the injury, before it really becomes an injury.

Ran 10.05 miles.  It is funny how I can run the same course multiple times and the Garmin measures it different every time.  River course

Ran 3 miles easy, then ran 2 miles at marathon pace, then ran 4 more easy then finished with a mile at marathon pace.  Total time was 1:17:27. 

ran 5.06 miles, frontage road course.  Ran marathon pace the first mile then ran easy the rest of the way.  The last mile I averaged a 7:23 mile pretty close to marathon pace.

T about 38:30

ran to FootHill and back nice and easy.  Time 39:30 Thursday is my last run before the marathon.

The last run before the marathon.  3.7 miles nice and easy.

Now This is the second time I entered the race report.  Went to publish and the site logged me out and froze up.

Race Day after months of training

I get up at 3:30 to eat dress and travel to Ogden to get on a bus by 5.  I was planning meeting Todd Kelly to run with.  I was wondering how I was going to find him.   We got on the same bus and he spotted me when I got on.  I use the port a potty when I get there.  The next hour and a half we just talked and tried to stay warm.  At about 6:15 I try to start moving around and stretching.  I should of stretched more.   I get in the port a potty line that doesn’t move.   At the last call to put your clothes I put my warm clothes on the truck and head to the starting line.  I found the 7 minute pace flag.  It was a long way from the starting line.  Todd was there.  At the sound of the gun we slowly started to move.  I started my watch as I crossed the starting line.  Todd and I wanted to start together and try not to start too quickly.   During the first mile we are weaving through the runners.  I almost got tripped three or four times.  About a mile I go around a group of runners then look to find Todd can’t see him.  I don’t see him the rest of the race.    After I finish he said he could see until I hit the canyon.  The first mile was perfect.  After the first mile I wanted to run 7:10s coming out of the canyon then 7:20 during the flat rolling hills.  I felt pretty talked with a few runners felt pretty relaxed.  At mile 9 I feel I need to use the bathroom.  At mile 9 and 11 the port a potties are all full.  Good thing after the half’s start they had a ton I couldn’t of waited any longer.    Ran strong up the hill and did a body check everything felt good so I opened it up a little.  At mile 18 we enter the canyon and I love the canyon.  Down I went.  At mile 20 my left hamstring cramps up on me.  I am able to run through it but I am looking for Ice hot or anything to help me and each aid station after that but I don’t see anything.   Then my right and calf cramps and my left calf cramps.  I wanted to die.  I run through them.  For the rest of the race I would run strong for a while then randomly one of the spots would cramp.  I think some of the half marathon’s I was passing was thinking I was nuts.  In the last mile I would go by someone and one of my leg’s would cramp and I would go to grab my ham string or calf and cry out “in pain”.  After ever cramp I would have to force my calf or hamstring to stretch out.   I was only passed by 4 runners in the last 3 miles and two of them were relay runners.  Luckily I never did have to stop.  I was able to run the last 3 or 4 blocks pretty strong just from the adrenaline of the finish line.  Finish line 3:15:55 a pr of almost 19 minutes

A while after I finished, while in the runners area” I went to sit down to get off my feet and my left calf cramped up and stayed as hard as a rock for an hour.  Ok just a minute but if felt like an hour. 

Coming Into the marathon I had a three tear goal

1)      3:10 it would take a prefect race perfect day

2)      3:15 a pretty good race

3)      3:20 wheels feel off but still a pr of 14 minutes

Without the cramping 3:10 was mine

Splits

1)      7:22

2)      7:09

3)      7:03

4)      7:10

5)      7:06

6)      7:13

7)      7:11

8)      7:18

9)      7:23 Talked with AmberG I will have to see how her race went

10)   7:22

11)   7:20

12)   7:22

13)   7:23

Half in about 1:35:30 perfect

14)   8:15  Rest room stop

15)   7:27 

16)   7:13

17)   7:16

18)   7:02

19)   7:01

20)   6:53

21)   7:40 Cramping  wanting to die

22)   7:37

23)   7:25

24)   7:56

25)   8:11 cramping

26)   8:36 cramping loving the switch backs

   Last .38 in 2:51 in 7:35.  I know the garmin is not the exact but that is where I get the splits

rest and recover day.  Will be taking it pretty easy for the next few days.

Ran 8.3 mile in about 1:12:30.   Two laps around the snow man shuffle course.  Nice and easy.  Planning on running 40 miles this week.  Nothing very fast

I ran 9.1 miles in 1:18:?? I averaged a 8:36 mile.  I started out running "easy" about 8 minute miles by the time I got to mile 7 I thought I was at mile 23 of the marathon and had hit a wall.  My legs are dead.  I am starting to wonder if I should try and get all 40 miles I am planning on running this week.

On a side Note.  As part of running the wasatch back relay we are required to provide 3 volunteers.  Ourt team has found 2, is anyone willing to be a volunteer for June 20 saturday morning

six miles in 53:56 a 8:59 mile pushing a runners stroller.  Lets didn't feel to bad today.  It was hot about 90 degrees

12 mile loop around town in 1:34:?? a 7:52 average. My legs just didn't want to run fast today. My last mile was in 6:52 to that is good. I end going down hill so it is cheating.

I ran 8.16 mile in 1:01:20 a 7:35 mile.  I ran two loops around the snow man shuffle course.  I started out to fast.  The first few miles were in the 7:15 range then I couldn't hold them. 

five miles in 38:46 a 7:38 average.  I ran pretty relaxed the first mile was pretty fast then ran easy then the last mile was faster then the first.  The last mile was in 7:20.

I ran the river course 10.05 miles in 1:17:19 a 7:40 average.  This was a progressive run the wrong way.  I started out running 7 minute miles and progressively got slower as I went.  This was a depressing workout 4 to 5 weeks ago I did the same course with a 7:05 average.  In that workout I ran 7 minite miles almost the entire time.  So how long before you get your legs back after a marathon.

Then mowed lawn after got back from run.

ran 6 miles in 49:50.  ran easy just wanted to work the legs out.  The legs were stiff and sore when I started.  I hope this helps my legs to recover

5.23 miles in 40:57 a 7:50 mile. The run felt pretty easy.

16.16 miles in 2:05:19.  I averageds a 7:46 mile but I struggled with the last five or size miles. 

ran two laps around the snow man shuffle 8.39 miles in 1:00:29 a 7:12 average.  I had to push pretty hard to keep the pace up but I was able to run strong throughout the hollow time.  That course as a lot of hills

ran 5.22 miles in 40:47 a 7:48 average just ran easy

Ran 10 miles in 1:16:29 a 7:39 average.  Ran to mantua and back.  This run has a 900 feet gain and loss in it.  (Note) getting up at 4:00 to go running sucks, but it is nice a cool and not many people are driving on the road.  This is a challanging run.

six mile in 46:39 a 7:44 miles.  Ran pretty easy.  I was sore when I started the run from yesturday's run.

5 miles not very fast just putting in some miles

16.22 miles in 2:03:03 a 7:35 average.  The run felt pretty good little rain, I didn't like the wind very much.  I could log a few of the miles marathon pace.  I need to figure out what I consider marathon pace.  I am debating on trying to break 3 hours or just us my original goal of boston qualifing a 3:10 marathon the difference between the paces are pretty big 6:52 compared to 7:15.  Any thoughts my best marathon to date is 3:15 in Ogden.  

ran 10.05 miles in 1:15:23 a 7:29 mile average.  I tried to run relaxed throught the run.  Ran the river course.

ran 12 miles in 1:34:45 a 7:53 average.  Leg felt tired the hollow run.  Normally Tuesday is easy day, but this week wenday and thursday will be.  Going to do a two day taper for the wasatch back relay.

ran 5.2 in 39:41 a 7:38 mile.  Ran pretty easy the first 3 and a half miles then opened it up the last mile and a half.  Last run before the relay, taking thursday off

Ran the Wasatch relay I was the third runner my first leg is 5.6 miles.  I ran the 5.6 miles in 40:02.  Averaging a 7:08 mile.  I didn't count how many people I passed.  My splits were

6:39, 6:50, 7:02, 7:21, 7:36, and 4:32 or 7:26 pace.  I felt bad that I was slowing down but then I saw the elevation profile and it matched the pace change.

The 15th leg was 5.07 miles according to garmin.  I ran the leg in 35:24 a 6:59 average.  The course map said the leg was 4.9 miles. The my splits were I passed 22 people on this leg.

My splits were

 6:47, 7:07, 6:58, 7:02, 6:58, and :27 a (7:01) pace

The second day of the relay is always interesting.  Running two legs plus getting very little sleep you just hope your training pays off.  Good thing I run friday after work then early Saturday morning.  This year my last leg is my hardest leg.  The leg starts out dropping about 400 feet in the first 3 miles then goes up 500 feet in the next mile and a haft.  Then goes up another 100 feet in the next 2 mile then drops down 100 the last haft mile.  You are always going up or down.  I ended up passing 60 runners in this leg, then to keep me humble someone passed me in the last half mile.  My slits were

5:52, 6:36, 6:38, 8:25, 8:46, 7:29, 7:21, and (6:08) a 6:49 mile pace.

The rest of the team ran as hard as they could.  We started at 10:15 am friday and finished 2:24 pm saturday.  Total time 29:09:09 to run 188 miles.

 While I was waiting for the team to finish I saw Mark from the Northwest passage team. 

ran 10.05 miles in 1:18:47 a 7:49 average.  Ran pretty relaxed didn't push very hard.  Ran the River course.

Ran 8.35 on the snow man shuffle course in 1:10:47 a 8:37 mile my legs were dead today.

12 miles in 1:35 a 7:55 average.  I just could get my legs to run fast.  My legs were heavy and tired.

ran 8 miles in 1:12:00 a nine minute mile.  My legs are dead.  I was planning on running friday but I am going to take a day off.  My legs need a rest.

ran 5.07 miles in 1:55:50 a 7:40 average.  I ran a loop around town that is 7.5 mile got a drink then ran the other direction around the loop.  My first lap was in 57:35 and my second was 58:15 so I slowed down a little.  Started my after 8:00 pm it was dark by the time I was done

ran 12 miles in 1:36:28 a 8:02 min average. Now it is time to go boating. Taking the day off from work and going water skying. Its a hard life.

ran 8.3 miles in 1:06:48 a 8:02 mile.  Ran the snow man shuffle course.  There was no snow today, when I went by a bank the temp was 98 degrees.

I was planning on running 11 miles, I started into the run and felt pretty good then about 4 miles into it I noticed my hand and throught tingling.  by mile 5 my eyes were starting to swell.  This is when i know i was in trouble.  I am having a alergy attack.  I start looking for some one to call Amy to come get me, by the time she gets there my eye is almost swollen shut.  My nose was completely clogged. 

This just shot a good training week.  Thanks to some jello I ate at ward outing, I think it had oranges in it.  Probley the next time I will be able to run is friday.  My mileage for the week just went from 60+ to maybe 45. 

16.22 mile in 2:05:?? ran a two loop course.  Averaged a 7:45 mile.  It was good to run after being in bed sleeping off allergy medicine all thursday.  

Got up early and drove to Lewiston.  Got to signed up for the race and then used the bathroom.  They have 3 races start at the same time a 1 mile, 5 K and 10K.  My son ran the 1 mile.  I got my son on the starting line for the 1 miler then go to put my check book and the race shirt in the car.  when I am about a block away from the starting line, they start all three races.  Each one goes in a different direction so I hope my son was able to leave OK.  Then I try to catch up to all the 10K racers.  I am able to catch all but 2 runners.  The first runner Walter I didn't have prayer catching.  The second runner stays about a hundred yards in front of me the hollow way.  I would of had to run a pretty good race to beat him.  He ran a 3:10 in the Ogden marathon I ran a 3:15, so it would of been interesting If we would of started at the same time.  It was a pretty good race and almost PR with everything that has happened this week.

12.0 mile in 1:29:34 a 7:27 average.  Legs felt pretty good today.  I didn't plan on running that fast but it just felt good so I went with it.  I was running pretty strong then miles 10 and 11 showed 8 min miles.  I felt like I was still running fast but for some reason I had slowed down.  I do a quick surge then I run the last mile in 7:18.  The last mile is even up a hill.  I will have to remember in a race to surge a time or two.

8.3 miles in 1:06:36 a 8:01 average on the snow man shuffle course.  My legs were tired and sluggish from the start.  The legs were sore from mondays run.  It was hot also. 

ran 11 miles in 1:22:22 a 7:29 mile average.  Same ran that was planned last wensday without the alergy attack.

ran 8 mile in 1:04:32 a 8:03 average.  Just ran easy.  My legs are tired, but I am running more miles then I have ever run. 

8 miles in 1:01:49 a 7:43 average.  

ran 16.4 mile the course is a two lap course.  I turn around and run the second half backwards.

 I ran the first lap 8.34 miles in  1:00:26 a 7:11 average.  I ended up ave a 7:24 so I only averaged a 7:37 mile in the second half.  I had some stomic issues during the run.  I had to find rest room twice during the run.  I had it when that happens.  I guess no chips and salsa the night before a long run.

Mile splits

8:14, 7:20, 6:37, 6:46, 7:04, 6:47, 7:04, 7:40, 7:10, 7:19, 7:47, 8:28, 7:54, 7:47, 7:44, 6:57, and 2:58 (a 7:04 average for the last .42 miles)

 This is the end of my highest mileage week ever.  My legs are tired now.

ran 12.0 miles in 1:34:12 a 7:49 mile.  Just ran easy.  The course was the Highland loop.

ran 8.3 in 1:02:41 a 7:33 average.  Just ran easy for the first 7 miles then pushed at the end.  Ran two laps around the snowman shuffle course. 

Yassor 800's

Ran 11 mile in 1:27:21 a 7:52 average

Ran a 1.5 mile warm up

Ran 10 X 800 with a 400 jog inbetween each one. 

Splits

800 splits

2:59, 2:59, 2:58, 2:58, 2:57 changed directions

2:59, 2:59, 3:00, 2:58, 2:56

400 splits

2:40, 2:50, 2:59, 2:50, 2:59, changed directions

2:59, 3:01, 3:01, 2:59

ran 2.25 miles cool down in 18:07

Ran felt pretty good when I finished with the last 800 I felt I could run another one or two at that pace.  Last time I did this work out after 5 800 I felt like I was not going to be able to finish all ten. 

8 miles in 1:09:12 a 8:37 average.  When I started out my legs were sore, and this was an easy recovery day so I just ran nice and easy.

ran 8.1 miles in 1:05:20 a 8:03 mile.  Got up at 4:00 for a run, this is nuts.  Ran easy.  It was dark and 3.5 miles were on a dirt road.  Just ran by feel.

Ran 18.2 miles in 2:24:57 a 7:57 average.  

Normally on saturday I get up early and run in the morning, however I was not able to do that today.  I started my run about 8:00 oclock PM.  A few of the things that kept me from running this morning was Amy wanted to run a race and It was my turn to take care of the kids.  The second thing was friday I developed a blister on the top of my small toe.  It had gotten infected and the toe had swollen to twice its normal size.  By night after soaking it had gone down. 

It being hot I weigh myself before I run.  The course I have choosen I a two lap course.  That way at 9 miles I have a quart of water and a GU.  I also have a park at mile 3.5 and 15.0 that I can get a drink at.  On my first lap I am running pretty good then about mile 7 my pace drops by about 40 seconds per mile, I think I hit the wall.  My first lap I average a 7:33 mile my second lap I only average a 8:30 mile.  When I get done with the run I don't think I could of run another step.  I need to work on my diet on saturdays.  All I had, had to eat was 2 yogarts, 1 banana, and about 1/2 cup rasberries and two hambers, all saturday.  I had eaten the hambers about an hour and a half before I went running.

  When I got home I weight my self and I lost 10 pounds on this run.  It was hot

Ran 12 miles in 1:28:25 a 7:21 average.  The course is an out and back course.  There is a drinking fountain at mile 4 so you could say this was a 3* 4mile interval day.  The first 10 miles felt pretty good and most of the miles where in the 6:45 range.  At about 10 miles I started to feel soreness in my groin, same spot as I injured myself last year.  At that point I shut it down.  Ran 8:30 miles back to the house.  I would rather be safe then injure myself.  After the run legs and groin feel fine. 

ran 8 in 1:06:54 a 8:22 mile average. Ran after work. It was hot. I just ran easy. I just wanted to stretch the legs and get some miles in.

ran a 11 mile loop in 1:18:50 a 7:10 average. Started out trying to run at goal marathon pace. I held the pace for 4 miles then the pace dropped under marathon pace. Ran easy for the next 3 then tried to run fast again. The last two were at marathon pace. Splits follow

6:45, 6:35, 6:52, 6:58,

7:42, 8:03, 8:13 the last mile was up a pretty good hill

7:08, 7:06 Putting good effort in but not quit goal marathon pace

6:42, 6:38 Going down hill but ended strong.

My marathon goal is to break 3:00:00 in a marathon 6:52.

Ran 8.3 miles in 1:06:24 a 8:00 average. Just ran easy the hollow time. Ran the Snow Man shuffle course. Started my run at 8:45pm the temp was still 85 degrees

ran 8 miles in 1:02:57 a 7:47 mile.  Tried to run easy knowing tomorrow is my 20 mile run.  

20.12 mile run in 2:27:30 a 7:20 mile average.  The course is a three loop course, so I can get a drink and take a GU twice.  This is a changing course.  There is not a flat part in this run you are either going up or down a hill.   The Garmin clames Total ascent 2765 ft, and Total Decent 2659.  These number don't make since because I start and stop in the same spot.  I improved 7 minutes from the last time I ran this course.   Splits follow

7:55, 7:26, 7:05, 6:59, 7:04, 7:02, 7:26, 7:19,  7:02, 7:18, 7:20, 7:33, 7:08, 6:52, 7:55, 7:48, 7:06, 7:15, 7:18, 7:37, (0:51) a 6:58 ave

 This is my highest mile week ever and the third 60 mile week in a row.

10.07 miles in 1:17:07 a 7:39 mile ran easy.  Ran the river course.  Hardest thing about this run was getting up 4:00 am comes early. 

Question How do you reduce stress when your company you work for anounces it will lay off 450 people.  End of September or the First part of October.

Got up early again.  I have a lot to do this week.  Ran the river course same workout as yesturday.  The Garmin could not find a signal so it was a big stop watch today.  Ran 10.05 miles in 1:14:16 a 7:24 average. 

12.15 miles in 1:31:58 a 7:34 average.  I started out the run pretty good I was running 7 minite miles.  I continued pretty strong until about 10 mile.  At this point it was getting dark and I was running on a dirt road.  The road was uneven and my consentration just wasn't there.  I slowed down the last to mile making sure I didn't take a made step.

ran 10.05 in 1:20:?? a 7:57 average.  Just ran easy.  Ran the river course. 

I was planning on running today, but I am running a race tomorrow.  My legs are sore and I would like to do well tomorrow.  Today I will just take it easy and let my legs recover some what.

I just got my blog singlet.  I hope I represented the blog well.  Coming into the race I had the goal of breaking 40 minutes.  This was an big goal but I wanted to see if breaking 3 hours in a marathon is realistic. 

The race

The wheat and beet days course is an out and back course, that run a 5K and 10K at the same time.  The 5K turns around early.  At the start I spot two people that I don't have a chance of beating.  Then there is a coworker that has very close running ablity that I really want to beat.  They start the race and about 10 to 15 people start pretty fast.  I check my watch and I am doing a 6:10 mile so I relax and run my race.  During the second mile I pass a few people then watch all but one person turn around.  I am in second place.  I have no Idea were my coworker (Russ) is.  About 2 mile the road curves and end up running into a head wind.  When I get to the turn around spot the guy in first is about .25 mile in front of my out of reach.  When I turn around I get my first look at were Russ is, he is about 50 yards behind me, he is in third.  Time at the half right at 20 minutes even.  I know breaking 40 will be pretty difficult I don't negative split many races.  I run pretty strong just hoping I can hold off Russ.  The person in first pull a way from me I can't even see him.  I am all alone for the last 4.6 miles.  I end up finising second, I miss the goal of breaking 40 minutes but I PR by 1:18 So I am pretty happy about that.  After I get done they Had a Kids mile and my two oldest ran in it.  This is my 7 year old Jordin first race.  I ran with him pushing the running stroller.  He ran pretty strong.  I need to get him some assma medicine.  He was wezzing pretty bad most of the race.  He ran pretty strong beside that.  He finished in 8:41 6th in his age group only 0:30 out of second.  My 10 year old had a pretty good race his fastest so far.  He finished in 10:44 first in age group.  He was the only one in his age group.

splits

6:07 I always go out to fast

6:34

6:40 into the head wind

6:32 wind at my back

6:40 wanting to run faster but legs wouldn't run any faster

6:40

1.17 a 6:32 pace

 I spent the rest of the day getting the truck and boat ready to go to Lake Powel.  A week at the lake should be fun. 

11 mile not very fast but they felt like 20.  I think my leg are still trying to get used to being on land after being on a boat for a week.

10.05 miles on the river course in 1:25?? a 8:32 average.  My legs are just so tired I think I am still recovering from being on the boat all last week.

ran 12 miles large brigham city loop in 1:36:11 a 8:00 average.  My legs are still sore.  hopefully I will be able to run fast soon.  Though the run went better then the last two days.

This was a run that was not fun at all.  I am the treasure of the running club at work.  Being the treasure I have to keep track of the clubs equipment.  A few days ago someone reported that one of the clubs Garmins 305 was not holding its charge.  We had just bought this Garmin a few months ago so It is still under warranty.  So I brought it home to try it out so when I call customer support I can describe what it is doing.  For this run it seemed to work fine we will see if it has a charge tomorrow.  I have never used a 305 before so I have never used the heart rate monitor.  I don't know how people can stand to use one.  I put it on.  When I start It doesn't feel to tight and it is staying in place.  After about a mile and a half when I am sweating the heart rate monitor starts to slide down.  I tighten it up a little and it is still sliding down, so I tighten it more.  I repeat a few times until it feels like it is staying in place.  After a few miles the heart rate monitor feels like I is restricting my breathing.  It is a hot day and the course I have choosen is pretty difficult.  Run to mantua and back.  I have heard that there is a trail along Box elder creek when get to mantua I think I spot it.  I start down it.  Thinking if this is the trail I don't have to run along the high way.  I make it a half mile down the trail and it come to a dead end.  I turn back around and walk back up the trail then start running down the road.  I make it about a mile and a half and the heart rate monitor is restricting my breathing and I feel like I am about to pass out from dehydration.  By the way it is 95 degrees.  I walk the next mile to the first house I can beg for some water.  The nice lady gives me a half litter water bottle.  I drink it in about one gulp.  I continue down the road to main street about a mile.  There is a drinking fountain I fill up the water bottle twice and drink it.  I run the last mile to my house.  My wife is wondering what is going on she is expecting me 40 minutes ago.  I drink quart of sports drink and as much water as I can get in me.  I have felt better after my two marathons then after this run.

10 miles in 1:16:36 a 7:39 average.  Ran the river course.  This run went a lot better then yesturday. 

18.2 miles in 2:25:47 a 8:00 average.  When I started out it was sprinkling and the wind was blowing.  It felt like I had a head wind the hollow way.  After I ran 15 mile it starts to rain hard I am soaked and cold.  The course ran is a two lap course each lap is 9.1 mile and gains and losses 500 to 600 feet elevation.  I run on lap then change directions and run the other way around.  I am either going up or down a hill it is never flat.  I have run 28.2 miles in a 14 hour time span.  This is my first time running 70 mile in a week.  My legs are pretty tired.  By the end of the run I was just trying to get home.  The last few miles are pretty slow.  Splits follow

7:45, 7:17, 7:31, 7:23, 6:57, 7:04, 7:28, 8:02, 9:01,  End of the first lap 1:09:?? 7:37 average

7:21, 8:23, 8:40, 8:18, 8:04, 8:27, 9:04, 9:12, 8:16, last .2 1:35 a 7:50 averge

ran out to perry and back.  12 miles in 1:26:15 a 7:11 average.  It was pretty late and mile 11 is on a dirt road.  I wasn't able to run very fast that mile only a 9:11.  I was afraid of taking a bad step.  Run went pretty well, this is the best run in two weeks.  Now I just need to get rid of blister on my left heel.  The thing is big.

10.05 miles in 1:20:?? a 8 min average.  I ran the river course.  I started out running fairly hard doing 7 minute miles.  During the second mile I was feeling sore in some spots of my legs and thought what am I doing.  I shouldn't run hard every day so I shut it down and ran between 7:40 miles and 8:20 miles the rest of the way.  This week is a key training week.  I am planning on running about 74 miles with saturday running 20 miles down black smith fork.  My goal for that run will be 17 miles down the canyon at 6:52 pace.  I will be running with the running club from work and hopefully someone will be able to run with me.  I know Jon is planning on being there but I think he is planning on running alot faster than that.

Ran 12 miles in 1:28:05.  Ran the loop around brigham city.  Ran pretty hard splits follow

7:11, 7:03, 7:15, 7:32, 7:40, 7:33, 7:55, 7:46, 7:12, 7:25, 7:01, 6:27.

The loop starts with some down hill miles then goes up hill for about 2 miles then ends with 2 nice down hill miles.  That is how I can run my fastest mile on my last mile.

10.4 miles in 1:28:?? a 8:30 average.  I ran after work during the hottest part of the day.  Ran a 5.2 loop and came back to the house I drink about a quart of water and my youngest wants to come running with dad.  I put him the the running stroller and take some water.  Run the Snow man shuffle course.  The bank sign said 98 degrees when I went by.  I haven't pushed the runners stroller for a while I have forgotten how hard that can be.  I was glad I had water with me.

10.05 miles in 1:19:?? a 7:45 miles.  Got up at 4:00am so I could run before work.  I was having trouble running very fast this morning.  Ran the river course

ran Black smith fork canyon with Cody, Jon, Allie, and Russ, plus a few more from work. Ran 20.8 miles in 2:21:01 a 6:47. My goal or plan for this run was run 3 miles easy and then run as many 6:50 miles as I could down the canyon. Jon, Cody and I jump in a jeep and is drove up the canyon Jon and Cody get out at the 4 mile marker and start there run. I stay in the jeep until mile three. Every body gets out and Allie Russ and I start running up the canyon at 8:00 pace nice and easy. When we get to the start of Top of Utah I find a restroom. Then get a drink. Cody and Jon has already caught us. We go to start. I want to start at a pretty fast pace, I don't want to have to speed up. I start a little fast. I continue to run 6:35 to 6:40 mile down the canyon wondering when Cody and Jon are going to catch me and leave me in there dust. At mile 15 while I am getting a drink Jon and Cody catches me. I start to run with them. We run 6:20 mile for the next 3 miles. Then some how Jon and Cody get me to run up the hill going to Hyrum instead of turning onto Hollow road. That hill sucks. We jog back down the hill to Hollow Road and get a drink. By this time Allie and Russ has caught us. Jon Cody and I start running down Hollow road I know I only have 3 mile to run we run 6:36 miles and It about kills me. Jon and Cody talks me thought the pace to end strong.

Splits 8:06, 7:52, 7:46, 6:32, 6:31, 6:39, 6:31, 6:43, 6:47, 6:49, 6:29, 6:42, 6:37, 6:44, 6:40, 6:20, 6:19, 6:36, 6:38, 6:36, (5:07) a 6:25 average

After finishing running I went and I worked in a wood working shop on The kitchen cabins I finished the raised panel doors.  I am finish making the cabinets now.  I just have to sand and stain them.  

When I got home I mowed the lawn.  I am tired now

I used my new shoes the first time today and got them muddy.  Ran 12 mile pushing a running stroller with a 40 pound kid in it.  Ran the 12 mile is 1:42:?? a 8:33 mile.  Ran pretty easy.  Starting out planning on running the same course as last monday.  When I got too 3.5 mile in the road was muddy and the road was being dug up.  If I was running by my self I could of got around the construction but not pushing the runners stroller.  Turn around and headed back.  Added a 5 mile loop to finishout the 12 miles my 3 year old slept most of the run.  Legs had a few sore spots from saturdays run but not too bad.

ran to Mantua and back 10 miles in 1:13:50 a 7:22 mile ran up to Mantua at 8:30 miles then turned around and ran 6:15 miles down the canyon. 

ran 10.05 miles in 1:14:15 a 7:22 mile.  Ran the river course.  Ran pretty easy. I was just trying to increase my leg turnover.  I have slow gate.  Counted steps tried to increase turn over.  When I was using 160 steps per minute I was running a 7 min mile.  That is a little fast for this run with top of Utah half coming up on saturday.

Ran the Top of Utah Half marathon in 1:24:15 a PR of almost 10 minutes.  I came into the half marathon hoping to run a 1:26 marathon.  According to the pace calculator that would line me up with a 3 hour marathon for SGM plus it was what the pace calculator said I should run from an earlier race.  My wife and I are both running this race.  We drive over from Brigham City and pick up our packets.  We get on a bus and the bus almost starts going when I realize I don't have my garmin.  My wife and I get off the bus.  I grab the Garmin and get back in the line to get on the buses.  Amy and I get on a bus and there is only two seats left on the bus.  We are going to have to set apart.  I end up sitting next to Andy.  When we get up to the start we use the rest room and make are way to the starting line.  Didn't warm up.  At while waiting for the race to start talk to Allie and a few others.  The race finaly start 20 minutes late.   When the race starts I want to run a 6:20 to 6:25 first mile and Kept pretty close the that goal. After the first mile I just wanted to race by feel and see how the race would go. By the third mile I was feeling pretty good. I decide to see if I could move up. I passed quite a few runners the next 3 or 4 mile. We got a pretty good help from the wind the last two miles coming out of the canyon. By the time I got to hollow road the runners were pretty spreed out. The rest of the race I passed one Guy and Got passed by one and passed a girl and got chicked.  When I got to mile 12 I looked at my total time and couldn't believe it 1:17:12  There was no way I was going to run a 9 min mile.  Ran pretty hard into the finish.  We stuck around for the awards and drawing we had about 5 numbers and still didn't win a thing.  If there wasn't bad luck I wouldn't have any luck at all.  Waiting for the awards and drawing it did give Amy a chance to stretch and rest before we went home.

Splits follow

6:17, 6:24, 6:27, 6:29, 6:07, 6:08, 6:16, 6:19, 6:30, 6:30, 6:38, 7:08, 6:14, 0:49 a 5:38 average

 After I finished and got some liquid and food in me.  I went back out and ran Amy in.  She had a good race.  I will let her tell you about her race.

After the race I had to pick some stuff up from Home Depot and come home and play plumber.  I fixed the drain in our tub.  Then we went to Amy's parents house for a Barbque.    Saturdays are always full. 

12 mile, a big loop around brigham city.  Ran it in 1:35:36 a 7:55 average.  Legs didn't have alot of pep in them.

10.2 miles in 1:19:?? a 7:45 mile. Ran up to the peach days course ran it then added a 2 mile loop then ran home. Legs are still feeling tired and sore from saturday.

ran 12 miles in 1:34:17 a 7:51 average. My leg just will not run fast. I am starting to wonder how long it will be before I get the spring back in my legs.

10.05 miles in 1:17:52 a 7:46 mile.  Ran the river course.  The run started pretty good but 8 miles into the run I hit a wall.  Legs are feeling fatiqued.

Long run Ran 23.08 mile in 2:52:27 a 7:28 average.  The course is a three lap course that is about 7.6 mile long.  The 4 miles of the course is on the Peach days course.  There was quite a few people running the course.  People need too be more a ware of there suroundings when they run.  I was running my first lap when I see two women running.  They are running the same direction I am.  I am catching them pretty fast when I get about 15 to 20 feet away from them I thought I would let them knew I was going to blow by them.  I say "on your right" both of them Jumped to the moon.  It was kind of funny.  I continue to run and on my last lap where my course and the peach days course merge I see a running about 2 to 3 block ahead of me.  He is running pretty well, but I decide to see if I could chase him down.  It take about 3 miles  I catch him in the same spot.  As I run by him he scares.  I saw a lot of runner today getting ready for Peach days next saturday.  The last few miles of my run I struggled.  But about a mile from home I see my wife running.  I decide to chase her down.  She was running alittle different course then I was so it added about 3 blocks to my run.  At least when I caught her she wasn't startled.

Splits for the run

8:07, 7:27, 7:16, 7:02, 6:32, 7:03, 7:45, 7:26, 7:23, 8:02, 7:48, 7:46, 7:30, 7:26, 7:04, 7:49, 7:34, 6:53, 6:59, 6:51, 7:43, 8:31, 7:54,  0:37 a (7:46) mile

15.2 miles in 1:53:35 a 7:28 mile.  Legs felt pretty good they were tired by the time I finished.  Ran the frontage road and on Perry Street.  

11 miles to Mantua and back in 1:22:53, a 7:26. 

ran 12 miles in 1:36:10 a 8:00 min average.  Ran the big brigham loop.  An issue that has come up.  My foot is starting to hurt.  The foot hurts in the first part.

Brigham city Peach days run.  This is a pretty popular local race.  There wasn't as many elite runners as in the past this year.  I start out with about a mile a mile warm up then use the rest room then stretch.  I was feeling pretty good my foot wasn't hurting course that could have to do with the pain killers.  

We line you and they start the race back about 50 feet from were they started last year.  The race start off and I end up starting with this pack up in front.  I feel pretty good and I hit the first mile exactly were I wanted to 6:19.  I wanted to push the next mile and run it in about 6:15 to 6:20 this mile has a long hill in it.  I start to push right at the mile marker and I move into first place.  I haven't lead a race since high school.  It felt pretty good leading the race.  I think I let the exitment get to me and ended up running the second mile in 6:08 way to fast.  At the two mile marker the course takes a 90 degree turn this part of the course has some rolling hills but I turn into a head wind.  I hold the lead until mile 3 when Melody passes me.  I run mile 3 in 6:51.  My legs are feeling rubbery not good with 3 miles to go.  I run mile 4 in 6:30 I wanted to run this mile in about 6:25.  Then mile 5 in 7:05.  This mile is really depressing I should of been able to run this mile much faster.  This mile is down hill and fast last week on my 23 mile run I was 18 mile into my run and I ran this mile in 6:50.  Mile 6 was the see if I can hold onto second place.  I run it in 7:47 I am dead at this point two runners pass me about a half a mile to the finish.  This is a tough course the last mile and a half is up a hill that just kicks your butt, and takes everything you have left out of you.  The last .2 was in 57 seconds to resemble some kind of a kick.  I am happy and depressed about this race.  If you told me I was going to take 4th I would of not believe you.  Last year I ran a 42:19 so I took 41 seconds off and it is a hot day and the wind doesn't help times.  I was shotting to break 40 minutes and I trained much harder then last year.  I need to work on my race strategy, and make sure I don't make the same errors at SGM.

Splits

6:19

6:09 Leading pushed to hard

6:51 into a head wind legs starting to feel like rubber

6:31 down hills a fast part of the course  trying not to let Melody get to far in front of me

7:05 This is really fast part of the course you must me kidding Feeling the affect of the fast second mile

7:46 will this hill ever end

0:57

12.1 miles in 1:34:15 a 7:37 mile ran the frontage road to Perry and back

ran 12.05 miles in 1:34:14 a 7:49 average.  Ran the loop around Brigham city

ran the river course 10.05 miles in 1:22:?? a 8:11 mile.  Ran easy but my legs are sore.  Plus my foot is killing me.  I think I will take the next few days off maybe a week.  I might do some cross training but I got to get my foot feeling better.  My foot is messing up my stride.

Wanted to see how my foot was feeling.  Foot is OK a little soreness but not to bad.  The plan for the run was to run easy for the first 2 miles then do a marathon pace mile then run easy.  I ran two marathon pace miles then a easy mile then another marathon pace mile then ran easy the last to miles.  Ran 6 miles in 44:54 a 7:29 average

5.23 miles in 39:07 a 7:26 average.  Ran the snow man shuffle course.  Ran easy then ran the last mile at marathon pace.

4.1 miles in about 29 minutes a 7:15 average.  Ran the first file easy but it is a down hill mile so it was a 7:06 mile ran hard the second mile 6:35 mile.  Then ran 7:30 miles the next two miles.  Feel strange to only run 4 miles.

Last run before SGM 3.1 miles in 24:48 a 7:58 mile.  nice and easy

I have mixed emotions about this race.  But first I would like to thank Logan and Clide for volunteering to pace the 3 hour pace group.  

I started out having a goal of breaking 3 hour pace group and after running the top of utah half marathon in 1:24:15 five weeks ago.  I was feeling going sub 3 hours was very believable.  Then 4 weeks ago my foot started to hurt.  The top of my foot on the bone that goes to the second hurts.  I had to take 600 grams of Ibprofine to I didn't lip starting the marathon.  With the drugs I didn't feel the foot during the marathon.  I don't think the foot got any worse from running it.  I am so sore I just might be feeling everything else instead. 

I set the alarm for 3:30 am on friday night and go to sleep.  I sleep ok until about 2:45 then I start waking up every 10 minutes.  At 3:10 or so I remember seeing the clock and going back to sleep the next thing I know I wake up at 4:00 am and jump out of bed.  I had set the alarm then not turned it on.  My wife and I are both running the marathon so we quickly jump out of bed get dressed.  We had all are stuff set out the night before.  I ate a little breakfast., 2 Toast and 2 eggs and some bananas.  I grab a 32 ounce Gatorade and drive to get on the bus.  Riding up on the bus takes a long time.  When I get up to the start I kiss wife good by and go into the elite area.  I use the porta potties twice and finish off the 32 ounce Gatorade, Find the Clide and Logan and we are off.  About 30 seconds before they started the race my Garmin beeps.  I look down and I says lost signal. 

The race

The Race starts and I press start on my watch.  After running for a few mintes I look down and my garmin hasn't registured that I have ran at all.  I am running with the pace group and letting Logan and Clide determine the pace so it wasn't to big of a deal.  For the first few miles at the mile marker I would press the lap button so I could check my splits.  Then as we are coming up the the 4th or 5th mile I look down at my watch and the lap distance is right on and so I never have to hit the lap button any more.  Exept when I look at the total distance it said I had gone 19 miles.  I only wish, that was the easiest 19 miles I have ever run.  I continue to run with the pace group.  The pace feels ok maybe a little fast but not to bad.  At the bottom of Veyo hill I get a drink and look up and the pace group and put about 30 yards on me.  I try to run easy up Veyo I was planning on closing the gap after Veyo but by the time I reached the top The pace group was no were to be seen. I run up Damrin valley and come to the half with the clock reading 1:31 even. I am thinking I am feeling a little tired but I can negative split this thing and start going down the hills. I don't like the hill at 19 that mile was not fun. At the 20 mile marker the clock reads 2:18 even and I think 42 minute 10K that is very aided and can do that. I run a few 6:45 mile and some 6:35 miles feeling pretty good until I get to town. With about a mile and a half to go my left hamstring cramps up. That hurts. When I get to the clock at 25.2 mile it reads 2:52:00 and I know breaking 3 is not possible. I knew a 6 minute mile was not in me. I stayed with the group of runners I was with and ran the last mile in about 7:48. I finished in 3:01:48. A PR of 14 minutes and Boston Qualified. When I finished I about fainted and they steared me into the first aid tent. The Iced my down. After a few minutes I was about to go into the runners area were I ate about everything I could find. I got a message then walked to my car and tried to go get my kids to see my wife finish. I don't know St George very well and I am tired. I get my kid and head back to the finish line. My wife was trying to finish in 6 hours. I find a place to park and trying to hurry as fast as I can to see my wife finishing. I have to Carry my 38 pound kid because thursday he cut his foot and has 7 stitches in his heel. I get a call on the cell phone that my wife has finished. She finished in 6:05:??. I will let her tell about her race. After the marathon we had to get ready for my sisters wedding. She got married at 6:00 that night. I am tired and sore. On sunday I drove back to Brigham City a 5 and a half hour drive. I will record my splits later

splits

before this point watch doing were stuff

5 6:22  Total time at mile 5 32:48 a 6:33 average

6 6:22

7 6:28

8 7:39

9 7:11

10 7:22

11 7:47

12 7:21

13 6:49

14 7:09

15 6:32

16 6:26

17 6:42

18 6:54

19 7:29

20 6:48

21 6:18

22 7:05

23 6:56

24 6:43

25 7:19

26 7:49 

1:46 last .25 miles

Happy birthday to me.  For my birth day I get to walk slower then 34 grandmas in a walker.  I just hope I get a last birthday pressent and don't get layed off tomorrow.