Matt's training

8.3 miles untimed.  It's cold out there

8.1 miles not timed

8.1 miles in 1:19:51, a 9:45 average.  I think I should get extra miles

for this workout.  I ran with 4 inches of snow on the road and still

snowing.  I could pushoff and had to watch every step. 

15.25 miles in 2:17:58 a 9:20 average.  The run started off pretty

well.  I was just running relaxed doing about 8 minute miles.  About 10

miles into the run I hit the wall.  The last 5 miles I was lucky if I

ran 10:30 miles.  A couple of things could of played into struggling so

much.  1) This is the first time I have ran further than 10 miles in

about 4 weeks do to my knee.  2) Friday night my oldest dragged my off

to a winter scout camp.  So I spent the night in a tent in the snow. 

And it did snow a little bit Friday night.  Go thing it wasn't as cold

as it was last week.  It was only 20 degrees out side. 

I had good plans about running but life has other plans.  My 4 year old

cute his head so I was in the doctors office until 8:30 with him

getting stitches.

8.25 miles in 1:06:51 a 8:06 average.

10.15 miles in 1:21:50 a 8:03 average.  Ran the river course.   Ran at night, but the full moon made it really nice.

9.5 miles in 1:20:31 a 8:28 average.  I ran a loop around Brigham city.  My legs were tired by the end of the run.

9.13 miles in 1:15:43 a 8:18 mile.

Got up and ran 7.1 miles in 56:11 a 7:55 average.  Then I played a game

of basket ball.  I tried hard but I run better then I play basket ball. 

Basket ball stats 2 pts 5 rebounds 1 assists, and a least 2 turnovers. 

I shot 1 of 5 from the field, missing 3 layups or rebound put backs. 

Then ran another 6 miles in 54:58 a 9:10 average.  My legs so tired by

the time I finished this workout.  I just notices that I have been

entering my workouts on the wrong week for the last two weeks. 

11 miles in 1:26:48 a 7:53 average. 

7.8 miles in 1:07:?? a 8:35 average.  Just ran easy.

8.25 miles in 1:06:45 a 8:06 average.  Ran two laps of the snow man shuffle course.  The run was pretty late at night.  I had to wait until after pack meating was over. 

10.15 miles in 1:19:32 a 7:50 average.  Ran the river course loop.   I do most of my running at night.  I forgot my head light.  Its interesting running in the dark with no lights around.

8.1 miles in 1:11:03 a 8:45 average. Some easy or slow runs are harder then others. I got home from work and went to go running and my youngest asks if he can go with me. We bundle him up and I put him in the running stroller. He as almost out grown it. I run about 4 miles pushing him in the stroller. Pushing a 48 pound kid is hard. I drop him off at the house and run another 4 miles.

15.1 miles in 2:11:18 a 8:41 average.  I started out running a 6:00 in the morning so I could run some with Nick.  We went out west about 3.6 miles and back.   When we got back into Brigham city it was really close to the time Nick had to be to work so about 7.3 I turn off and ran the rest of the 7.8 miles on my own.  I ran the peach days course going to the old K-mart building to make sure I got 15 miles in.  I bonked pretty bad.  This is the highest mile week I have run in a long time. 

Splits

7:26, 7:17, 7:13, 7:27, 7:33, 7:55, 8:13, 9:07, 9:33, 9:53, 10:32, 10:05, 9:39, 8:37, 9:41, and 1:10 a 10:06 average for the last .1.

11 miles in 1:25:23 a 7:46 average.  Ran a loop around brigham city.  I ran faster in the second half of the loop then the first.  The marathon pace mile was on mile 9. 

8 miles I will fill in the time later

9 miles exploring hills in Perry. 

17.1 mile out and back course.  I planned on doing 18 mile.  9 miles out and 9 miles back the run was pretty good for the first 15 miles then I hit the wall.  The last two miles was bad.  Walked the last mile, and was hurting.  Furthest run about 9 months.

12 miles in 1:33:31 a 7:47 average.  Ran the big loop around Brigham City.  Every mile was under 8 minites.   Had to push up the hills to maintain the pace.

8 miles in 1:08:?? a 8:30 average.  Ran two laps around a 4 mile loop.  Today I say the scairiest thing I have seen in a while.  I was about 6 miles into my run when I see a small criter move about 10 yards in front of me.  I get alittle closer when I see it is black with I white strip down its back.  I stop as fast as I can and it continues to cross the road.  I never want to be close enough to see the white strip of a skunk at night again.   

ran 12.7 miles in 1:45:50 a 8:20 average.  Ran out to Willard and back.  I started running out toward Willard running on the frontage road (dirt road).  Running on the dirt road at night was not very fun.  I was using a head light but the batters are pretty low, so it didn't help see the ruts.  Ran pretty consistant once I got off the dirt road.

10.05 miles in 1:20:18 a 8:00 average.  Ran the river course.  The course is pretty flat.   My legs felt pretty tired after the run.  My right calf is pretty tight after the run.  I will take friday off from running.  The right calf is the one that pulled last year.  I will stretch and do a core workout. 

18.3 miles in 2:21:53 a 7:44 average.  Went for 18 miles again this week.  This week I didn't hit the wall.  Last week I ran an out and back course, this week was a two lap course around Brigham City.  I think I run better with a mix of hills, plus this week at 9 miles I took a GU and got a drink.  I think the GU helped plus the mix of hills up and down help my focus.   I ran the second lap the other direction. 

1	1.0	8:05
2	1.0	7:32
3	1.0	7:21
4	1.0	7:23
5	1.0	7:14
6	1.0	7:37
7	1.0	7:49
8	1.0	8:05
9	1.0	8:26
10	1.0	7:20
11	1.0	7:38
12	1.0	8:02
13	1.0	8:19
14	1.0	7:56
15	1.0	8:23
16	1.0	7:52
17	1.0	7:56
18	1.0	6:31
19	0.3	2:12 a 6:42 average

14.75 miles in 1:57:51 a 7:57 average.  I started out planning on running 13 miles on an out and back course.  I ran to Willard and back.  I ran out 6 miles when a came to an intersection I could go straight as planned or turn right.  I go strait, then turn around at the 6.5 mile mark.  When I get back to the intersection I am starting to have stomic issues so I turn left and run to the Flying J.  This added about 1.75 miles to the run.  My stomic didn't feel very good for the run home but I finished. 

Gave blood.  Took the day off from running.  This week will be a little easier than last week.  My legs are feeling tired and sore.  I don't want to push them too hard.

4.05 miles in I don't know and don't care.  I went to go running and looked out the window and it is snowing.  I muster up enough courage to get out the door.  Earlier in the day I was planning on running 12 miles today, that was not going to happen.  The roads were snowy, and snowing pretty hard.  I just didn't have the mental toughness to go 12 today.  When I got home from my 4 I was soaked.  It was dark, roads not plowed, and couldn't see because snow flakes in your eyes blurs your vission.

7.25 miles in 58:05 a 8:01 average.  I was planning on running more miles then this, but I got home from work and I had to go get the car out of the shop.  I had a bad oil leak.  The time it took to get the car was robbed from my running time.

10.05 miles in 1:24:35 a 8:24 average.  Ran the river course.  I get every other Friday off so I ran in the morning instead of the night.  It was still dark out.

16.6 miles in 2:14:51 a 8:07 average.  I ran the river course then added a 6.55 mile loop to it.  I ran most of the miles under 8 minutes, but struggle the last 2 miles. 

12.0 miles in 1:42:52 a 8:34 average.  I learned again that your diet effects your running.  chicken fried steak might taste good, but it is not good for your running.

8.3 miles in 1:06:30 a 7:59 average.  Ran two laps around the snowman shuffle course.  I thought the ground hog didn't see his shadow and we were going to have an early spring.  It snowed pretty hard the whole time I was running.  Ran by a bank and a credit union the bank said it was 15 degrees F and the credit union said 30 degrees which one do I trust.  I believe the credit union more because the snow was not sticking to the roads.

9.1 miles it wasn't pretty.  I wasn't planning on running again until Monday, but Nick called and asked if I was still planning on running Saturday.   I couldn't tell him no.  I have really been wanting some one that could help me get me out and go running so I went.  I should told him not this week.  I didn't throw-up or anything but I had no energy.  My legs felt like rubber from the start.  I cut the run short, not my day, or week.

12.1 miles in 1:38:?? a 8:13 average.  Ran to Willard and back. 

8.1 miles in 1:03:48 a 7:48 average.  Ran a loop around brigham city.  The run felt pretty good.  One thing that bugging me is I had to use the bathroom twice.  I have to figure out what is wrong.

12.0 miles in 1:41:28 a 8:25 average.  Ran a loop around Brigham City.  I didn't try to run really hard.

10.05 miles in 1:21:43 a 8:06 mile.  Ran the river course.

8.3 miles in 1:04:24 a 7:45 mile. Ran a loop around Brigham City. It is my off Friday so I get to run in the morning.

Splits

7:48, 8:19, 8:28, 8:33, 6:46, 6:50, 7:25, 7:57, 2:18 for the last .3 a 7:25 average.

17.0 miles in 2:12:46 a 7:49 average.  Ran out towards the bird refuge.  Ran with Nick, The run was much better then last Saturday.   After the run I went and played a game of basket ball.  It was hard to run up and down the court at first.  Splits 7:28, 7:09, 7:27, 7:29, 7:49, 8:03, 8:09, 8:09, 7:36, 7:49, 7:47, 7:41, 7:37, 7:43, 7:54, 8:51, 8:07

8.25 miles in 1:06:31 a 8:02 average. I ran the first 2.5 miles pushing a running stroller with 45lb kid in it. My 4 year old is getting to big for the running stroller.

11.4 miles in 1:36:?? a 8:24 average.  This is my first speed workout of the year.  In fact it is the first speed work for a long time.  Ran about 2.75 miles warm up then did some Yassor 800's then 'ran' about 4.4 cool down.  I planned on doing 10 800's in 3:00 with a 400 rest between each repeat.  I did 6.  After 4 repeats I know I would not make it to 10 so cut the workout to 8.  After the 6th my legs were trashed.   Splits for the 800 are 3:00, 2:58, 3:01, 3:02, 3:01, 3:10.  My conditioning still need some work.  After finishing the 6th repeat I 'ran' a cool down 4 miles.  I was having trouble holding a 9:30 mile on the last 4.

4.75 miles.  I was planning on running 12 miles until while I was getting ready do go running my 9 year old said he wanted to go running with me.  He was riding his bike.  I took him.  He thought the first part was great.  Going faster than dad, It was going down a hill.  The last 2 miles was a little up hill with a head wind.  He didn't like the head wind much.  With the head wind and up hill we ended up walking pushing his back the last .75 mile.  After getting home I didn't go out and finish the run.  I had been gone for more than an hour.  An hour of one on one with my boy is good.

10.05 miles in 1:17:02 a 7:38 average.  Ran the river course after work.

20.0 miles in 3:11:27 a 9:34 average.  I started out run to the canal road then running on it until about 5.5 miles into the run.  The road looks like it ends, but I can see some roads going up the mountain.  The next 8 miles are on trails.  Running trails is hard.  In the 20 miles I gained and lost 3300 feet in elevation.  It was even hard running down some of the trails.  By the time I got home holding a 9:30 mile was a struggle.

4.8 miles.  I was planning on running farther, but had allergy attach.  No eating anything with lemons in it before I run again.

10.1 miles in 1:16:52 a 7:35 average.  Run felt pretty good.  Ran a loop around Brigham City Ran the last mile maybe even a mile and a half at marathon pace.

12.05 miles in 1:39:25 a 8:13 mile.  When I started this run it was snowing or raining luckly it stopped just long enough to finish my run.

9.05 miles in 1:15:30 a 8:18 average.  Ran a loop around town.  Didn't run very hard.

9.5 miles in 1:23:01 a 8:44 mile.  I was planning on running 12 today but my legs wanted none of that.  This run was a struggle from the first step.  The pace felt hard even though I wasn't running very fast.  Just not my day today.

12.1 miles in 1:38:49 a 8:10 mile.  Today is my anniversary I thought about running 13 miles one for every year married.  13 miles is a little to far, I think 12 might of been to far.  Legs are tired lately.

5.5 miles in about 47 minutes.  I didn't have alot of time to run today.  Took my wife out for our aniversery.  Legs felt tired. 

18.2 miles in 2:20:05 a 7:41 average.  Socker season has started.  I waited to go running until after two of my sons socker games.  Then ran a two lap course around brigham city.  Ran the first lap in 1:10:22 then ran the second lap in 1:09:43 so I negative split this run.  I tried to run the last mile in 6:50 or faster but was not able to hold the pace.  The last mile was in 7:02 so no marathon pace miles today. 

If anyone talks about the dream of home ownership, ask them if it is a night mare.  We were washing some clothes with I go done stairs to find a swiming pool.  The water from the washer is backing up coming out a floor drain.  I was up tell 11:00 at night cleaning up all the water.  I tried to put a 25 foot snake down the drain but could find the clog. I have a plumber coming on Monday.  I hope the fix doesn't cost too much.

12 miles in 1:33:24 a 7:46 average. The last mile was a 6:43 miles so I got a marathon pace mile in.

8.4 miles not very fast I don't remember the time or average.  Just a recovery day.  Didn't run very fast or hard.  Most of the miles were in the 8:00 to 8:30 range.

12.75 miles in 1:42:30 a 8:02 average.  A Speed workout today.  Yassor 800's.  I ran about 2.6 miles warm up then did ten 800 with a 400 recovery in the same time I took to run the 800.  All the 800 were ran between 3:01 and 2:55.  The slowest repeat was the first one.  After 5 repeats I changed directions running on the track.  Then ran 2 miles cool down.  I tried to do this workout 3 to 4 weeks ago and could only run 6 repeats and the last repeat was in 3:30.  It feels good to see some improvement.

9.85 miles in 1:17:30 a 7:52 average.  This was a recovery day.  The pace was a little fast for a recovery day.   Ran with Nick it is hard to run slow while running side by side with someone.    It is good to run with someone.

9.45 miles in 1:20:19 a 8:29 average.  A good slow recovery day.

Ran 20.1 miles in 2:57:53 a 8:50 average.  Ran the canal road.  After the first mile I knew the run would be a struggle.  Legs just felt tired from the start.  The canal road is a dirt trail.  The road doesn't have a ton of elevation gain but I seem to still struggle running very fast on it. 

12.05 miles in 1:38:33 a 8:11 average.  My legs just didn't want to run fast today.  At the end of the run I was able to run a good pace, but the first 6 or 7 my legs just didn't run very fast.

I will do a run after work.  But today at work there was another round of layoffs.  Good knews I made it through another one.  In my division it started out with 39 people in it.  8 people were layed off, and 6 people were transfered.  I got transfered from IT to Engineering.   My job shouldn't change much. 

8.3 miles in 1:08:35 a 8:14 average.  Today I ran almost the same pace as Monday, but the pace felt so much easier.

8.1 miles in 1:04:11 a 7:56 average.  I started out planning on doing the following workout.

Run 8 x 1200 meter repeats alternating between 800 meters at goal marathon pace and 400 meters at mile pace within each repeat. Take no recovery between the components of the repeat.

Pace: Alternating between 800 meters at marathon pace and 400 meters at mile pace.

Recovery: No recovery within each repeat. Recover with 3 minutes of passive rest between each repeat.

I planned on running the 800's in 3:25 and the 400 in 1:20, with a slow jogging lap between each rep.  I ran the first 5 sets pretty good the 800's ran ran in about 3:20-3:22, the 400's I ran in about 1:25.  The 800 were a little fast and the 400 a little slow.  The biggest problem I was having was a very strong north wind.  When I ran with the wind the pace felt really easy.   With the wind in my face the pace felt like I was trying to sprint up a hill.  I started the 6th rep and the wind got so strong it almost stopped me.  I stopped the workout and went home.  When I got home my wife said she keep hearing the wind and thinking a speed workout in this could not be fun.  Ending the workout might not of been the best choice but I was not able to execute the plan as need because of the wind.

My training program said not no run in the snow in April.  Or I had something wrong with my eye, I just could see myself running in the snow.

20.1 miles in 2:35:28 a 7:44 average.  At 6:30 it wasn't snowing, but it started about 7:30 and snowed for the last hour and a half of my run.  The marathon mile was mile 14. 

6 miles in 45 minites a 7:30 average. Monday I bought a treadmill and today I put it together.

13.35 miles in 1:40:00 a 7:30 average.  Ran on the treadmill instead of in the rain/snow.  I was only planning on running 12 miles but I wanted to see it the treadmill would go for longer than 100 minutes.  It turns off at 100 minutes.   I hope the weather is good for thursday so I can run outside.

11.05 miles in 1:22:01 a 7:25 average.  Ran with Nick today.  About 4 or 5  of the miles were pretty fast around 7:05 almost marathon pace miles.  I always run fast with Nick then by my self.

9.9 miles in 1:19:32 a 8:02 average ran to Mantua and back. Splits

 7:53, 8:46, 9:55, 8:40, 9:25, 7:56, 6:17, 6:57, 7:27, 6:17 for the last .9 a 6:59 average.

16.1 mile in 2:28 a 9:11 average.  Ran on the canal road.  I planned on a 20 mile road.  I got up and put on a water bottle.  I started running and my water bottle was getting me wet.  I checked it to make sure it was closed.  I started running and my pace felt hard but my pace was slow.  I was having trouble running 9 minute mile.  At about 8 miles in I go too get a drink and find my water bottle having about a quarter of a cup in it.  I take my GU and wash it down with the water.  I continue to run to 10 miles out, then turn around.  At 10 miles I was averaging a 8:52 average.  The first few miles went pretty good I was averaging a 8:15 mile.  Then 14 miles into the run and I hit the wall.  I couldn't run faster then a Ten minute mile.  15 miles in my vision started going blurry.  At 16 miles I just couldn't run any more.  I called my wife and had her come get me.  It was interested having her come get me. First I was on a trail so I had to find a way to get to a road she could drive on.  I walked down to the road.  This was strange.  I was thinking it was from dehydration but I was still swetting.  When I got home I had a bad head ache.  I had lost 3 pounds during the run.  When I started the run I weighed 163.4 pounds this is the lowest I have weighed in a while, so I could of been dehydrated when I started.  I ran about 4 o'clock on Friday so I only had about 14 hours between workouts.  Wensday, Thurday and Friday was a pretty hard workouts.

12 miles in 1:21:12 a 6:46.  It was raining outside so I ran on the treadmill.  Running fast on the treadmill is not the same as on the road but it was good to see what the legs could do.

10.05 miles in 1:22:35 a 8:11 average.  Ran the river course.  Just tried to run relaxed. 

13 miles in 1:39:02 a 7:37 average.  Ran a big loop around Brigham City.  I was debating on doing a speed workout but my legs felt sore before I started so checked out of the speed workout.  I signed up for the striders 30K today, so I am committed to running in my first race this year.  We will see how it goes.  I am not tappered.  I just want to see where my conditioning compares to last year.

5 miles in 42:19 a 8:19 average.  Ran on the frontage road.  This was an easy run.  My legs felt a little sore from Mondays and Wensdays workout.  I was planning on running 8 miles but 2.5 miles into the run calf doesn't feel right.  I stop and stretch it out really good, then very slowly run home.  I don't want any set backs.  This is the same calf that I had trouble with last year.

Ran the Striders 30K 2:13:59 a 7:10 mile.  The race didn't go as well as I had hoped.  My time was about 1:50 slower then last year.  I didn't seem to have the higher gear today.  When I finished I went into a coughing fit.   I have bunch of stuff stuffing me up.  Ran a mile warm up.  After the race I ran another 3.3 miles.  I will add more latter.

Splits

6:44, 6:45, 6:48, 6:59, 6:56, 7:07, 7:21, 7:20, 7:25, 7:12, 6:57, 7:04, 7:22, 7:08, 7:29, 7:35, 7:29, 7:23, 4:56 (6:59 average for the last .65 miles)

Last year 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)

 Almost every mile was just a little slower than last year. 

12 miles in 1:31:52 a 7:40 average.  Ran on the Dreadmill, but it was better than running in the rain.

10 miles in 1:18:52 a 7:51 average.  Ran on the treadmill.

15.1 miles in 2:08:10 a 8:29 average.  Got up at my normal time but went running instead of getting ready for work.   Now I will be packing the truck for a 4wd trip in Canyonlands.  Will try and run while I am on my trip.

ran 13.1 miles in monticello

13 miles.  Ran the loop around Brigham City.  At the end of the run my calf is really sore.  I need to find out what is wrong, before things go bad.

15.1 miles in 1:56:45 a 7:43 average.  Ran two 7.55 mile loops around Brigham City.  Calf felt pretty good, tired at then end but nothing to be worried about.  The last mile was a 6:48 mile.  It was down hill but it feels good to finish strong.

ran 9 miles on the treadmill in 61:43 a 6:52 average.  It was raining outside, so I stayed in side.

6.2 miles in 48:30 a 7:52 average.  Ran easy on a loop around brigham city.

10.1 miles in 1:16:30 a 7:33 average.  Ran a loop around brigham city.  Most of the miles were about 7:15 with a few miles in the low 8's that had some pretty good hills in them.

about  1.5 mile played a game a soccer.  I am not very good, but it was fun

7.6 miles in 1:00:0 a 7:52 average.  

12 miles in 1:43:05 a 8:35 average.  Ran a loop around Brigham City.  Just ran easy last Saturday before the marathon.

5.2 miles in 40:13 a 7:45 mile.  Nice and easy if feels strange to only run 5 miles

4.1 miles in 34:15 a 8:15 mile.

3.0 miles in 22:10 a 7:23 mile on the treadmill.  I didn't feel like running in the rain.  About 3 or 4 times I hit the 9 mile hour pace for about .1 miles to simulate strides.

2.0 mile in 15:52 a 7:54 average.  Last run before the marathon, I just hope the weathers good for the marathon, no head wind.

Coming into the marathon I had pretty high expectations.  I think I trained pretty well.  The results today did not show any of my hard work.  This was my slowest marathon I have ever run.  

I am sorry if some of the stuff in the report is pretty gross.  I wasn't fun to live with.  I am blogging it so maybe I can figure out what happen and make sure it doesn't happen again.

I got up at 3:45 after a not sleeping very well, this is very normal for the night before a goal race.  I had all my clothes lined up ready to go.  Use the rest room.  I eat 2 eggs and 2 pieces of toast a banana and drink part of a 32 oz power aid.  This breakfast I have eaten before almost ever race.  I drive to Ogden and get on a bus.  While on the bus I continue to drink the power aid.  The time I get up to the start I have to use the restroom again.  When I get in the rest room my stomach didn't feel very good.  When I go poop it was very runny.  When I noticed this I think to myself this could be a long day, and I was correct.  I come out of port a potty.  I eat another banana and a muffin and continue to drink sports drink, while sitting around the fire.  I take a GU about 15 minutes before the race.  I go off in the bushes about 15 minutes before the race starts.  I still have not checked out of my goal of breaking 3 hours.  The wind is very light blowing in the correct direction.  I wore a fast running blog singlet and shorts, forgot to put sun screen on and have a sun burn to show for it.  My race plan run 6:45 miles the first 8 miles.  7:00 the next 6 around the lake, 7:30 up the hill, 6:50 miles tell the canyon.  Then 6:30 in the canyon to 23 then try and hold on the last 3.2.  The race

  I start out pretty close to the front.  For the first 5 miles I am executing the plan, but my stomach is not happy.  At the 5 mile aid station I take a GU and start running again but I know I have to find a porta potty.  There was some port a potties not very far from the 5 mile aid station.  I use the bathroom.  When I come out I know I will not be able to break 3 hours but I am going to try and come as close as I can.  My stomach doesn't feel to bad but my legs just won't move.  At about mile 10 I have to stop and tie my shoe.  It just one of those days.  I get to the half with a time of 1:35 almost on the dot.  What is wrong with me my legs are not feeling very good.   But I think I can negative split the second half and get a 3:10 marathon.   The hill doesn't go very well but when I get to the top I think lets go and I start passing runners.  Then a mile 16 I have to use a port a potty again, and I wish it was to go pee.  I get out of the port a potty again and start running.  My legs just will not go, I am not about to use the canyon the way I wanted to.  At mile 20 I have to walk just to keep from having a brown trail down my leg.  Good thing I am not very far from a port a potty.  At this point I have not given up on every goal.  I am planning on running the Utah Valley marathon in 3 weeks.  So now this is just a long training run.  I run down the canyon.  On the river trail I walk when I feel like it and run when I feel like it.  I have completely checked out of this marathon.  When I get to the finish line I talk with Jason a little bit but have to find another port a potty.   I stay in the recovery area for a while.  I get a massage.  Some times a massage feels good, this one did not.  They worked on a cramp I had in my left leg for a while.  I got my bag and headed back to my car.  Walking back to my car I had to find a rest room again.  Every thing I have eaten is just going right through me.  When I get home I take an ice bath.  I am not a big fan of ice baths but I needed to rehab my legs.

Splits

6:48, 6:50, 6:43, 6:46, 6:52, 7:11, 8:09, 7:02, 7:21, 7:29, 7:33, 7:36, 7:44, 7:35, 8:03, 7:32, 9:26, 7:16, 7:45, 8:05, 12:46, 9:10, 8:32, 9:45, 11:10, 10:27, 3:37 for the last .43

4.3 miles in 60 minutes.  I don't know if you can call this a run.  I was on the treadmill for an hours with the pace ranging from 3-6 miles an hour.  Most of the miles were at 4 miles an hour.  I was trying to workout the sore spots in my legs. 

5.5 miles in 43:50 a 7:58 average.

10 miles in 1:16:17 a 7:38 mile average.  Ran to Mantua and back.  If I am going to run well in down hill marathons I need to run down hills.  Ran to 11th south then up to Mantua.  Going up the hill is hard.   Then turned around and ran down the canyon.  Came into brigham using the 2nds south exit.  All 4.5 miles from mantua was at Marathon pace.  The run felt pretty good.  My legs was tired and sore after this run.  I will need to take it easy the next few days.

5.2 miles in 41:50 a 7:57 mile.  Ran easy.

Started a 6:30 in the morning and removed 1200 square feet of shingles.  I finished at about 9:00 pm.  

started a 6:00 am and put the ice guard and tar paper then put 1200 feet of shingles.  About 6:00 pm it started to rain.  It wasn't raining very hard.  I finished installing the singles about 9:00 pm.  I just finished before dark.  When I finished I was pretty tired and cold.  It took about 2 hours to stop shivering.

15.1 miles in 1:58:30 a 7:51 average ran two times around a  7.55 mile loop around Brigham City.  My legs were sore after Friday and Saturday.  

ran 7.4 miles in 58:05 a 7:51 average.  I ate lots of bugs.

6.5 miles on the treadmill in 48:47 a 7:30 mile.  I just set the treadmill on 8 miles an hour.

11:45 in 1:26:36 a 7:34 average.  Ran the canal road with Nick.  The last 4 miles were at 7:05 to 7:15 pace.

6.5 miles in about 55:20 a 8:30 mile.  I volinteered to take the 9:00 to 10:00 for the fight for the cure.  It was had to run because there was so many people to avoid.

I shingled the back side of the house today.  I was on my house from 6:30 am to 9:30 pm.  I was tired when I finished.   The house is done.   Now I just need to care some of the leftover shingles off my house.

7.15 miles in 53:35 a 7:29 average.  The purpose of the run was to do a trial run for the marathon.  I were the shoes I was planning on wearing.  It is a good thing I did this because the shoes seam to be broken down.  I am not sure what to do.  I just got a new pair of Asics 2150 but they are not broke in yet.   I will probly use the pair of Saucony's they are a little heavier, but they feel good.  I have been training in them so I know how they will react. 

Splits 6:53, 7:03, 7:15, 7:36, 7:30, 8:36, 7:46 then I average a 6:20 of the last .15 mile

6.05 miles in 48:01 a 7:55 mile.  Just ran easy the whole way.  I had bad timing.  I get home from work and change.  When I get outside it is windy and cloudy but no rain.  I start running and withing 5 minutes is starts to rain.  While I am running It rains pretty hard.  I come home soaked.  About the time I got home from the run the ran goes from a hard rain to a nice easy drizzle.

3.1 miles.  I just ran, no watch.

Ran the Utah valley marathon in 3:12:59 chip time.   First thing in need to say about this race is thank you to Sasha and his wife for allowing my to stay at there house.  Coming into this race I had a goal of breaking 3 hours.  While at Sasha's we review my training and he told me suggested I just run 7:00 miles as long I could and then just jog in.  If I had a great race I could come in at 3:05.  I know 3:05 was a realistic goal, but I still wanted 3:00 so I was going to go for it.  My Strategy was going to be run 6:45 miles until I got to the hill at 7 and give some back.  Try to hit the half in 1:30 then try and use the down hills and run a slight negative split.

I got up at 3:45 eat a 3 Pumpkin muffins and a banana and started drinking some power aid.  Sasha's wife drives us to the start.  I use the porta-potty I eat another banana and finish the 32 oz power aid.  The I realize I had forgot the body glide.  One of the tables had some vaseline I use that it works fine.  I know if I don't so something when I wear a singlet under my armpits rub raw.

  I am pretty close to the start when a gun fires to send the wheel chairs off.  This startles me I was hoping I didn't miss the start.  I line up.  The start was odd.  While we were waiting for start the blow up arch way starts to come down.  They get the air turned back on.  Then this truck with 2 dogs in the back towing a trailer starts trying to inch its way through all the runners.  I was watching the truck when the gun went off.   I don't remember everything about the race.  The first mile was slower then I planned, the next 3 or 4 was faster.  The hill is longer then I planned.  This race as more up hill then I was mentally ready for.  I hit the half in 1:31:50 I was feeling ok.  I was thinking I still had a shot at 3:05, but 3:00 was out of the question.  There was more hills in the second half then I was ready for.  At about mile 16 my hamstring feels like it is about to cramp or knot up.  It never does cramp it does scare me.  At about mile 21 I need to find the person that replaced my legs with ones made out of bricks.  It is a pretty hot day.  I get through the last 5 miles to finish in 3:12:59.  My watch said 3:13:02, it also said I ran 26.32 miles.   I feel pretty good about this race.  I would say B+ race wasn't perfect, but not to bad. 

Splits

7:08, 6:27, 6:46, 6:45, 6:56, 6:43, 6:45, 7:38, 7:36, 6:44, 6:46, 7:28, 6:51, 7:05, 7:06, 7:35, 7:19, 7:09, 6:52, 7:35, 7:20, 7:48, 7:59, 8:54, 8:35, 8:43, 2:33 for the last .32 a 7:59 average.

walked two miles.  Calf is still sore.

road the bike for a little over an hour. I went about 16 miles

biked for about an hour and a half.

5.2 miles in 42:52 a 8:15 average.  I was going to run on the treadmill; because my wife was doing the Wasatch Back and I didn't know if I could leave my kids home alone.  It was such a nice day.  Sunny and not very hot, Curtis said he could watch the kids.  The run felt pretty good.  I didn't push the pace.  My calfs are a little sore still.  I will have to watch them.  After I ran I did some house work then fixed Curtis's bike.  Then we went to the church parking lot and I helped Ryan learn how to ride his bike.  Its not easy running behind him bent down holding his seat.  He did pretty good.

8.0 miles in 1:08:30. Ran on the treadmill. I was looking on at the pictures for the marathon and Allie's video and one thing that stood out was how uptight I was. I need to work on my form before st George. That and loose about 10 pounds.

8 miles in 59:18 a 7:24 average the last mile was a 6:35 mile.  Ran about 7:30 to 7:45 miles most of the time but the last 2 miles I picked it up.

7.0 miles in 58:18 a 8:14 mile.  Ran the frontage road.

8 miles around town

10 miles in the mountains.  I was at about 8000 feet.  This was a tough run.  I was either going up hill or down.  I averaged a 9:16 mile

ran from Foy lake to little past Seventies flat and back.  I averaged a 8:25 average.  Today the hills was not as steep but they are still hills.   Run was at high elevation again.

8 miles untimed. Ran the frontage road.

8.0 miles in 1:05:?? a 8:05 mile. I ran 2.5 miles warmup at about 8 minute pace. Then I ran 4 laps in 6:01. Each lap was very even. I rested then ran a 2*400 has fast as I could. With a rest in between. Then I jogged 4 more miles to finish the workout. The last 4 miles were slow but I can't say they were easy. Goal for the run is to work on speed and form. I wanted to run as far as I could at 6 minute pace.

10.05 miles in 1:21:07 a 8:02 average. Ran the river course. I started out feeling pretty good. I was running 7:30-7:40 miles but the last 3 miles were tough. Part of that could of been because of the heat. I weighed my self before I ran and after and I lost 4 pounds during the run.

10.2 miles in 1:20:30 a 7:53 mile ran to Perry and back.  Ran most of the 5K course.  I need to remember to blog my runs sooner.  I can't remember which par of shoes I used.  

15.68 miles in 2:07:59 a 8:10 mile.  I didn't run really hard but my legs didn't feel like the would run fast anyway.

Ran the Perry 5K.  I wasn't sure what to expect, this close to the marathon.  The last two weeks If I had a good workout, my legs would feel heavy for the next few days.   I am really happy with this race.  I set a new PR by 3 seconds.   The first mile I tried to take it easy.  The first mile is mostly down hill.   At about .8 mile you turn left and start going up a gradual up hill that last until about the 2 mile marker.  Going up the hill I pass a number of runners.  I only get passed by one runner on this section.  He ended up taking second place.  I pass one more runner at about 2.3 mile marker.  The last mile my legs felt tired.   I tried to close on the runner in front of me but he stayed about 50 yard in front of me.  I finished about 20 second behind 5th and 30 seconds ahead of 7th.  I did good not looking behind me the last half mile just trying to close on the runner ahead of me.

Splits  6:03, 6:39, 6:35, 0:27 for the last .1

8.25 miles in 1:11:36 a 8:40 mile.  Ran up to the Snow man shuffle course twice and run home.  Legs felt pretty tired after the 5K and a water fight later that day.   I think I ran more at the water fight then the 5K.  It might sound funny but at least an hour splash others using cups.  You run a lot when it is 7 on 1 and you are the one.  I am proud to say I might of been the driest of the seven. 

11.0 miles in 1:32:?? a 8:22 mile.  Ran a big loop around brigham city.  The run wasn't pretty, I have some stomic issues.  I had to find a restroom 3 times.

10.05 miles in 1:21:35 a 8:07 average.  Ran the river course.  I was planning on running with nick but he didn't show up at 5:00 as planned.  It was a good thing because the run didn't go very well had to find a rest room twice.  

12.7 miles in 1:41 a 7:57 miles.  Started the run at 7:00am it is my off Friday.  I needed to be done by 9:00 for an appointment.  Ran a big loop around Brigham City.  It was great no restroom stops.

16.7 miles in 2:12:21 a 7:56 mile.  Ran two 8.35 mile loops around Brigham City.

11.05 miles in 1:26:32 a 7:49 average. I started the run about 8:00 pm. The days are getting shorter. By the time I got home it was starting to get dark. Ran the loop around brigham city.

8 miles in 1:03:39 a 7:57 average.  Ran watery lane loop.

10.05 miles in 1:22:36 a 8:11 average.  I ran 2.5 miles warm up, then ran 6 laps trying to run them in under 1:30.  Then rested for 5 minutes and ran 2 400's with a 5 minute rest inbetween.  I then ran 5.5 miles to finish the workout.  Splits of the 400's 1:29, 1:29, 1:27, 1:28, 1:32, 1:32, 1:21, 1:24.

10.1 miles in 1:19:35 a 7:54 average. Ran to Mantua and back. On the way up I thought I was doing pretty good. I only had one mile in the nine's most of the miles was around 8:45. I started going up the canyon and there was a kid riding his bike up the canyon also. Going up the first part I passed him, then there was a little down hill section and he pulls about 100 yard ahead. The last 2 miles to Mantua I don't think the bike added any but I wasn't able to close. At the Mantua exit I cross to the other side and start running down the canyon. The first mile and a half goes pretty well but I had a strong head wind. I struggle the last few miles.

6.05 miles.  I was planning on running farther but it took 2 hours to put the camper on the truck.  I didn't really have time for this run but I did it anyway.  Went to Coalville got there about 9:00pm.  Took me forever to get the camper on then the trucks battery died and I had to jump the truck.  Then the ignition switch would not unlook.  I hope the key is just wearing out, because replacing the ignition switch would be a pain.  I filled up the truck in Coalville and I took me an half an hour jiggling the key to get the ignition switch to unlock.

15.6 miles in 2:01:?? a 7:48 average.  Ran a little around town and then along a trail by echo resevoir.  Pretty cool I saw a Bobcat.  I didn't bring my boat, but I wish I did because it looked fun out on the lake.

12.75 miles in 1:42:51 a 8:04 average.  Ran a big loop around Brigham City.  The wind picked up at the end.

8.25 miles in 1:05:40 a 7:54 average.  Ran the two loops around the Snowman Shuffle course.  No snow to day bank temp said 93 degrees.  The temp didn't feel to bad but I was dealing with a strong wind the whole time.

10.4 miles in 1:23:23 a 8:00 average.  Track workout.  Ran 2.5 miles warm up then ran 6 laps having splits 1:29, 1:29, 1:29, 1:29, 1:32, 1:32.  Then walked a lap then 3 laps with a walking lap between each.  The splits were 1:22, 1:16, 1:23.  I ran another 5.5 miles to finish the run.

10.05 miles Ran the river course.

12.05 miles.  Ran the frontage road.

18 miles in 2:13:58 ran with the ATK running club.  Ran 4 laps around mantua lake.  The first two laps I added about a mile.  The first mile I ran with Russ at about 8 minute pace.  The second lap I stayed a talked with my wife for a few minutes and told Russ I would catch up with him.  I started to run trying to catch up with Russ. That is were I did the marathon pace miles, but he stopped at a rest stop so I never found him.  After the first two miles I ran about 7:15 miles for the rest of the run.

15.15 miles in 2:02:34 a 8:05 average.  Late night runs are hard.  Ran 2 7.5 mile loops around Brigham City. 

12 miles in 1:41:12 a 8:26 average.  I ran the frontage road after work.  This means it is hot.  I am front loading my miles this week.  I am running a 5K this weekend and would like to do well, but I don't want to set my training back.  The 5K is part of a Corporate challange, so other team mates will be expecting a good time. 

For the last 2 days I have had people call out Run Forest run I have decided to keep track how many I get.

8.0 miles in 1:02:02 a 7:45 mile.

Corporate 5k that was really 3.0 miles.  I know Garmin's are not very close but when they measure a course short I normally believe that the course is short.  The course was 3 laps around Cottonwood park.  I was passed after a half a mile into the race.  I passed about 8-10 runners in the last 2 laps.  Splits 6:16, 6:35, 6:42. 3 seconds for the last .01 miles Total time 19:35 it would be a PR if it wasn't short.  Tough course.  Grass with a number of hills.

12.88 miles in 1:43:43 a 8:03 mile.  Large loop around Brigham City.  Had a strong wind but nothing else of interest. 

ran 5.5 miles in 43:00 a 7:48 mile.  I cut my run short because I didn't get out the door very early and needed to be back so my oldest could go to young mens.  After getting back I ran another 2.5 miles on the treadmill to finish my run.

I got laid off today.  So today is a pretty stressful day.  I got home and when and deposited my last check in the bank.  It was the normal time I get home.  So I went running at the normal time.  I had a speed workout planned but I didn't feel I had the mental toughness to do a speed workout.  Ran 11 miles around Brigham City.

After I laid in bed all night.  I wish I could say I slept.  I got up and ran 12 miles on the frontage road in 1:42:12 a 8:30 mile.

10 miles in 1:12:49 a 7:16 mile.  Ran a lap around Brigham City.  First time I have run with Nick for a while.  I always run faster when I run with him.  Splits 8:00, 7:04, 7:05, 7:12, 7:27, 7:14, 7:31, 6:45, 7:01, 7:19.  Had a job interview yesterday. I think the interview went well,  but the job is on the base so I have a lot of work to do just to apply for the job.  Filling out an application is a major task.  If the application get through all the red tape then he could hire me.  After he decided to offer the job it could take 3 to 4 months before I could start.  I will work applying for this position while working on anything else.  My new job is to find a job. 

20.78 miles in 2:43:47, a 7:53 average.  Ran to Mantua then ran around the lake then ran another 2.5 miles up the canyon and ran home.   After I got home I went and performed some service.  I helped someone remove tree stumps and Ive from their yard.  Then went and picked some apricots, made some bread, then helped can some pickles and green beans.  Then I went and picked some rasberries and black berries.  I love rasberries and I have friend has a garden that produces more than he can use so I Volunteered to come and get some     Splits 7:47, 8:11, 8:59, 8:39, 9:07, 9:03, 7:33, 7:36, 7:30, 7:39, 7:54, 8:26, 9:54, 6:23, 6:57, 7:53, 6:34, 6:34, 7:15, 7:41, 6:16 of the last .78 a 7:59 average.

12 miles in 1:28:47 a 7:23 average.  Ran the frontage road.  It is interesting running early in the morning.  Wife went to girls camp so I play Mr mom and job hunter this week.

8.5 miles nice and easy.  Ran on the golf course.  Running in the morning makes it so I can do that.

11.6 miles in 1:31:18 a 7:51 mile.  This was a speed workout.  Ran 2.5 miles warm up then 8 laps around the track in 1:30 ish, as many laps as I could hold the 1:30 laps.   Then ran 3 laps as fast as I could with a lap recovery between.  Then I ran 5.5 mile cool down.  Splits for the 8 laps no rest in between each 1:24, 1:31, 1:28, 1:30, 1:31, 1:30, 1:31, 1:31.  Splits for the 400's 1:20, 1:27, 1:26.

14.8 miles in 2:00:35 a 8:08.  Ran the canal road.  Didn't plan on running this far but I go to 6.5 miles into the run and started looking for a road to come off the canal road but didn't find one until 8 mile into the run.

10.05 miles in 1:19:01 a 7:50 mile.  Ran the river course.  Easy workout before tomorrows long run.

21 miles in 2:43:39 a 7:43:39.  Ran to the top of Sardine Canyon and back Garmin said Total Ascent was 3202 ft and Total Descent was 3596 ft.  I started and stopped in the same spot so I have to take the elevation change with a grain of salt but it does give you an idea of how steep the hills are. 

Splits 7:40, 8:06, 8:53, 8:48, 10:05 (up hill with head wind), 9:21, 7:55, 8:16, 8:55, 8:41, 7:34, 7:16, 6:26, 6:38, 7:21, 8:18, 6:40, 6:24, 6:43, 6:50, 6:39

14 miles in 1:48:53 a 7:46 mile.

9.0 miles in 1:16:44 a 8:31.  Ran in the golf course.  I didn't try to push the pace.  Today is a recovery run.

12.65 miles in 1:38:59 a 7:49 mile.  This is a speed workout.  Yassor 800's Goal for the workout is run 10 800's in 2:55.  I ran 2.25 miles warm up then ran the 800's then ran 2.5 miles cool down.  The track was well used, I had to go around a lot of high school runners.

Splits for the 800's        (2:56, 2:52, 2:59, 2:54, 2:55, 2:53, 2:53, 2:55, 2:52, 2:55)

Splits for the rest 400's (2:33, 2:45, 2:55, 2:56, 2:57, 3:02, 2:57, 2:45, 2:56

14.25 in 1:52:06 a 7:52 average.  Ran around town.

20.35 miles in 2:41:54 a 7:57average.  Normally I do my long runs on Saturday, but I am a young mens leader and they are going to go boating Saturday at 8:00 am.  I moved my long run to friday.  I did have a job hunting workshop that started at 9:00 am so I had to get up pretty early.  Started running the river course and continued to almost Honeyville.

10.05 mile in 1:20:16 a 7:59 average.  Ran the river course.  Just ran easy.  When I got back, I changed and made a quick fix to my boat just in case we had enough boy's show up that we needed two boats.  We didn't need two boat, but we did have on very full boat.  I spent good amount of time on the wake board, sky ski, and tub.  I love being on the lake, and because it was a young mens activity I didn't have to pay for gas. 

8 miles on the treadmill in 60 minutes

12.05 miles in 1:31:23 a 7:35 average.  Ran on the frontage road.

11.1 miles in 1:29:05 a 8:01 average.  Ran a large loop around Brigham City.

8.05 miles in 1:05:19 a 8:08 average.  Ran the frontage road.  Easy day before a key race tomorrow.  Top of Utah half marathon.  I will be using it as a yard stick race.  I plan on using the time to determine what is realistic for the St. George Marathon.

New PR by 30 seconds.  What else do I should I say.

Got up a 3:30 ate breakfast and drove to the finishing area and picket up my packet.  For this time of year is was pretty warm.  My wife and I got on the bus.  We took one of the first buses.  When we got up to the start I used a portapottie, then laid down and rested for a little while.  About 6:20 I started warming up.  I stretched and ran, nice and easy, about a mile up the canyon and back.  I found a bush in the canyon then ran down.  When I got back at the start I put me clothing bag on a bus and got in line for the portapotties.  I got done using the rest room about 5 minutes before the race started.  The race started on time.

When the gun went off I started out with about 30 people in front of me.  After about a mile there was a group of about 10 people about 50 yards in front of me.  I was wondering if that group would pull ahead of me and leave me in no mans land.  I didn't think I would be smart to push hard and close the gap.  I tried to keep the effort even.  The pace felt like I could hold it, but still hard.  As I ran down the canyon one run would drop from the group every once in a while.  I ended up passing about 8 runners going down the canyon.  No one passed be at least in the canyon.  On hollow road I pass on runner, that just appeared.  About the time I was passed by one runner.  I was passed at about the 10 mile marker by another runner.  I was able to keep the two runners within 50 and 100 yard the rest of the race.  I tried to close the gap in the last mile, but was not able to catch them.

After the race I got a drink, ate a banana, and a Fat Boy (small) then went and ran my wife in.  She did good. 

Splits: 6:07, 6:24, 6:18, 6:26, 6:08, 5:56, 6:10, 6:17, 6:28, 6:31, 6:42, 6:56, 6:23, 0:55 for the last .16 a 5:47 average.

Two year ago The PR that I broke

Splits: 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

15.25 mile in 1:55:50 a 7:34 mile.   I felt stronger than I thought I would, after saturday.

10.85 miles in 1:31:45 a 8:25.  This was just a nice easy recovery run.  When I started the run I thought if I run faster than 8:30 miles it is a bad run.  I won't be to hard on myself.  The point was no pushing the pace, and I stuck to that.

Speed workout:  2.75 mile warm up then I ran 2.25 miles trying to run 1:30 laps.  Legs felt tired from the first lap but I was able to run 9 laps.  Then I ran 4 laps as hard as I  could with a easy lap in between.  Then I ran 5.5 miles cool down.

Splits 1:30, 1:29, 1:31, 1:30, 1:32, 1:31, 1:31, 1:31, 1:32,    1:20, 1:19, 1:19, 1:18

10 miles in 1:14:30 a 7:28, Ran around Mantua with Nick.  There is a fire burning in the county and the smoke is plugging me up.  I couldn't breath vary well today.

12.15 miles in 1:41:44 a 8:22 mile ran on the frontage road.  This is a recovery run.

12.75 miles in 2:42:31 a 7:26 mile.  Ran with Brad today.  Two years ago Brad beat me by 20 seconds in the St George Marathon.  He lives in Perry so I have wanted to run with him for the last two years.  Today I did.  We parked at the top of canyon then ran 1.5 miles down to dry lake and back then ran down to Mantua.  Around the lake then to Perry.  At the 14 miles into the run we separated.  He was planning on running 17 miles and I was planning on running 21.  I was running pretty good until 18 miles into the run and I bonked.  The last 3 miles I was struggling to run 8:30 miles.

16.15 miles in 2:03:20 a 7:37 mile.  Ran a big loop around Brigham City that starts going out by the river course.  I didn't have a single mile over 8 minute miles.  My quads are sour from Saturday's run.

10.5 miles in 1:31:41 a 8:44 average.  Ran the river course backwards plus a little.  The run wasn't fast but it was hard.  My legs are not very strong after being sick the last 2 days.

8.0 miles on the treadmill in 60 minutes.

39:52 I broke 40 minutes.  Now just if the course didn't measure short.  I have run this race about 5 times.  This year they moved the start and finish from 2nd south to 58 north.  The course is a loop course that has lots of hills.

Pre race.  I get up and eat breakfast and go up and sign up.  I then run about 2.5 miles warm up.  It is already starting to warm up.  One thing they changed this year is move the start time from 9:00 to 8:00.  I am glad they did because it always gets hot before the race is over.  Plus the last mile of the course is on the Parade route.  At the 9:00 o'clock start time when you are finishing you have a lot of people on the side of the road waiting for the parade to start.  The spectators don't know you are there until they step out in front of you.  So not as many spectators equals a good thing.  While I am warming up stretching I see a lot of runner I know, the race looks like it will be pretty big about 300 to 400 people.  I go over to the starting line and see Nick there warming up.  I thought he had to work today, so did he.  His 8:00 appointment canceled on him. 

Race

I line up right behind Nick and Benjimin Winn.  Ben took first last year in a time of 34:??.  They started the race and Nick, Ben, and another runner just left us in the dust.  The first quarter of a mile felt pretty hard.  I relax a little and just try to run even effort.  At the mile marker I was in about 14th place.  When I made the turn onto 7th south about 1.25 miles in I was in 11th place.  10th and 9th place are about 50 and 100 yards in front of me.  Ahead of them I can see 4 runners running as a group.  At about 3.5 miles into the race I catch the 9th and 10th place runners at the same time.  The one runner of the group of 4 have dropped back a little bit.  I try to close the gap on the group of runners.  When I turned onto 1st east I had one runner about 100 yards in front of me.  I tried not to look back and set my goal on catching the runner in front of me.  I was able to close the gap to 50 yards but I was never able to catch him.  He beat me by about 20 seconds.   I felt pretty good about this race today.  Most years I am just trying to survive the last mile and a half and I was attacking.    Nick took first place and set a new course record.  He needed to take off after the race, so I up picking up his award.  I took first place in my age category.

these came from the Garmin I know there was no down hill in mile 6 so I am not sure what to believe.

15.25 miles in 2:01:04 a 7:56 average.  Ran out to the bird refuge and back.  This is a pretty flat course.

11 miles in 1:32:33 a 8:24 average.  Ran a large loop around Brigham City.  This is a recovery run.  Tried not to push the pace.

11.6 miles in 1:32:36 a 8:00 average.  This was a speed workout.  I ran 3 miles warm up.  Then 8 1:30 laps.  During the last 2 or three laps the high school cross country team ended and started there speed workout.  They were doing mile repeats.  I joined the cross country team on my and there last mile repeat.   Only 4 high school kids out ran me.  Then I ran 5.5 miles cool down.

Splits.    1:31, 1:30, 1:32, 1:31, 1:25, 1:30, 1:31, 1:34,   5:39

8.34 miles in 1:11:25 a 8:34 average.  Ran easy.  Legs were tired after Wensdays speed workout. 

6.05 miles in 49:18 a 8:06.  Just ran easy.  Frontage road loop.  This run was the start of a good but long day.  I had two interviews today.  One interview was a Space Dynamics lab in Logan at 11:00.  The interview and test they gave me took an hour and a half.  After the interview I drove to Orem to interview at Xactware.   I finished the interview and taking the test at about 5:30 to 6:00.  I got home about 8:30 pm.  This was one long day.  Both interviews went ok, I think I could do well for both companys, but I am not a perfect fit for either.  They both seam like nice companies to work for.  This was a long week I had 3 phone interviews and 3 face to face interviews.   I am scheduled to start a contract position Tuesday.  The contract position pays well, but I would like a position that had some benifits and some stability that come with a full time position.   Once my contract position starts it is going to be hard to interview and look for work.

17.25 miles in 2:12:00 a 7:39 average.  I ran out to the bird refuge and back.  On the way to forest street I see a runner run by.  When I get to forest street I see the runner about 100 yards in front of me, I think that could be Nick I am not sure so I increased my speed to try and catch up.  I am running a 6 minute mile and not closing the gap, at that point I know it is Nick.  I yell Nicks name, because I know I was not going to run him down.  Nick turns around and we run together for the next 4 miles.  This is how I got the 4 marathon pace miles.  These fast miles affected me in the last few miles.  I hit the wall.  The fast 4 plus a very long stressful day on Friday wore me out.

Splits  7:31, 6:31, 6:47, 6:49, 6:43, 7:12, 7:37, 7:59, 7:47, 7:40, 7:49, 7:54, 7:57, 7:59, 8:12, 8:27, 9:01.  2:06 a 8:36 average for the last .25.

After running I put together a canopy for my camper.  I need to start getting ready for winter.   It rained Friday night and Saturday so I checked to see if my roof has any leaks.  I just, last may, put a new roof on it, so I wanted to make sure I didn't have any leaks.   Saturday Night I got a really bad head ache. 

8.34 miles same workout as last Thursday.  Garmin was not charged so I ran untimed.  

6.05 miles in 48:17 a 7:59 average.  I ran the frontage road nice and easy.

6.0 miles miny speed workout.  Warmed up then ran 3 800 at 6 minute pace with a jogging lap inbetween.  I started at GE Healthcare today.  I ran before work.

6.0 miles after work.  I don't remember the time.  Ran easy.

13.25 miles in about 1:45 a 7:45 average.  I ran out to Perry and back.  In the moring I volunteered at a local 5K.  The way they kept track of times was weard.  The scairest part of this run is steping on a rock and twisting my ancle.   It hurt, but I was able to run home.  My ancle swell up pretty good.

8 miles on the tread mile in about 58 minutes.  Ran most of the time at 8 miles an hour but a few times increased the pace to 9 and  miles an hour.

7.2 miles in 56:24 a 7:50 average.  I ran the first 2 miles at marathon pace then jogged the remainder.