Matt's training

10.2 miles in 1:20 a 7:50 average.  I don't like running on the treadmill but it is better than running in 15 degree smog.

I spent 15 minutes on a stair stepper and then over 60 minutes on the treadmill.

14 miles in 1:47:00 on the treadmill.

just ran playing basket ball.

10 miles in 1:20 on the treadmill.  I am hoping this inversion lifts some time.

10 miles on the treadmill again.  I can't wait until the smog clears.

10.65 miles in 1:29:43 a 8:25 mile.  This was my first run outside in almost 2 weeks.  When I started it was snowing lighly.  I ran around the base.  7 miles into the run I was averaging less then 8 minute miles, but now I was running in a blizard.  I was running into the wind and I was having trouble seeing.  When I got done there was more then 5 inches of snow on the roads, and I looked like a snowman.

10 miles on the treadmill.

10 miles on the treadmill in 1:15:00.  I then went and played a game of basket ball.

80 minutes running around a 13.4 lab per mile and a half lap track.  After fininshing the run I did 150 situps.

I ran 6.75 miles on the treadmill.  I had to use the restroom.  When I come back all the treadmills are full.  I get on the stair stepper I went up 163 floors in 27:30.  I then did 100 sit up then got on the hip flexer machines.

11.2 miles in about 81 minutes.  I ran 2.5 miles at 7.5 miles an hour.  Then ran 4 miles at 9.5 miles an hour.  I then wimped out and ran 1.2 mile at 8.5 miles an hour then one mile at 9.5 mile an hour.  I then ran another 2.5 miles at 7.5 miles an hour.  I am mad at myself for not pushing through and lowering the pace but when your on the treadmill I get worried that I will come off the back.  When I had about .25 miles or less left I accidently hit the emergency stop.  Hitting the stop sucked.

10 miles in 1:20 on the treadmill.  I just set the treadmill on 7.5 miles an hour and ran.

15.1 miles in 2:07:32 a 88:27 average.  I drove Mountain Green and ran almost to Snow Basin.  This run did three things gave me a long run, Got me out of the smog, and gave a me a hill workout.  With me doing the striders winter racing series I need the hills.  I have struggled getting them.  It was so nice getting out of the smog. 

Splits

8:43, 9:38, 10:54, 9:58, 8:33, 9:51, 10:40, 9:21, 7:02, 7:03, 7:41, 7:05, 6:41, 6:42, 6:53, 46 seconds of the last .11 a 7:19 average.  

10 miles in 1:15:00 a 7:30 average on the treadmill.  After running I went and played a game of basket ball.

10.38 miles on the treadmill set at 7.5 miles an hour.

7.5 miles in 60 minutes on the treadmill.  Set the tread mill to vary the grad from 0 to 10 degree and just ran.  I ended up going up 1447 feet.   I cut the run a little short so I could get to my youngest sons basket ball game.  I gave myself 35 minutes to get to the game.  It normally takes me 10 to 15 minutes to get home.  I took me an hour to get off base then another 30 minutes to get home.  I missed the game.  I would of only took 32 minutes to run home. 

This was a tough workout.  Ran 20 minutes at 7.5 miles an hour. or 2.5 miles.  I then set the treadmill on a 5K program and set the treadmill to 10 miles an hour.   I finished the 5K in 18:42.   I only wish I could run that fast in a real 5K.  I then ran for 40 minutes at 7.5 miles an hour.  By the end of the 40 minutes the 8 minutes miles felt hard.  After the run I did 100 situps and 40 V ups.  I am looking forward to when the ice and smog lefts, so I can safely run outside.  I don't have a problem running in the cold, but the smog and slick roads are another thing.

10 miles on the treadmill in 1:20:00

12 miles running out side it was great.

Ran for 1:20:20 on a short indoor track.  The track was 13.4 laps for 1.5 miles.  I lost track of how many laps I ran.  I would time almost every lap and almost all of them was 50 seconds or less.  I ran with pretty good effort, all the turns make you tired.

10 miles in 1:20:00 on the treadmill.

I am not sure how to count this workout.  I went to the gym and all the treadmills were used.  A stair master was open so I got on it.  I was on the stair master for 40 minutes and went up 261 floors.  After getting of the stair master I did 50 sit ups and 20 leg raises and 8 assisted pull ups while waiting for a treadmill to open up.  I ran for 40 minutes a 7.5 miles an hour.  The 8 minute miles felt hard after being on the stair master.  Thursday I am hoping to run out side. 

10.34 miles in 1:20:00 a 7:44 average.  Ran 4 laps around the track and duck pond trail.  It was nice to run outside.

4.0 mile in 35:20 a 8:44 average.  This was just an easy shake out run.  I am just trying to losen up for tomorrow.

My time today was 20:57.  I was hoping to run a little faster but it is 19 seconds faster than I ran 3 years ago.   I started out, warming up running two miles.  A mile up the first part of the course and back. 

I don't know what to say about the race 5Ks hurt so much.  The first mile of the course is tough and then the second mile is worst.  I think I did a pretty good job of pacing, because my place didn't change much after the first mile.  Today was pretty cold the hardest part was the slick corners.  Turning into the Dee Event Center I had to walk to keep from falling on my can.  When I made the last turn and see the clock I see 20 I push as hard as I can to make sure I break 21 minutes.

Splits

6:43, 7:15, 6:20, 0:41.22 for the last 0.11 a 6:03

Split from 2010

6:32, 7:31, 6:37 and 37 seconds for the last .1 miles

After the race, AngieB congratulated me and I asked if she was planning on doing some more running.  AngieB was planning on running with a few friends.  They were nice enough to let me come along.  We ran another 4.8 miles.

12 miles in 1:32:24 a 7:42 average.  The first 6 miles I averaged a 8:08 mile.  The last 6 miles the slowest mile was a 7:36.  I even ran a 6:20 mile.  I ran to the Golf course lodge and back.

I am going to call this workout 10 miles.  It was another stair master, treadmill workout.  I was on the stair master for 60 minutes then the treadmill for 20.  I ran little more than 2.5 miles on the treadmill.  On the stair master I was doing 111 steps a minutes.   Level 13 for 60 minutes.  When is the smog ever going to leave????

Ran around the indoor track for 80 minutes.  I think I am dizzy.  I need help standing up.  The track is 13.4 laps for a 1.5 miles.  most of my laps were 49 to 50 seconds.  I ran a minimum of 10 miles.

10.3 miles in 1:20:00 on the treadmill.  I set the treadmill to all train.  For the first 30 minutes I ran at 7.7 miles an hour going up about 500 feet in elevation.  I wimp out and set the elevation to 0 percent and just run.  The last 1:30 I turn the treadmill up to 10 miles an hour to finish the run.  I hope this is the last treadmill workout and the smog will clear out.

10 miles on the treadmill. 

16 miles in 2:00:00 on the treadmill.  I got up thinking I had a basket ball game at 8:00 and went to the game; however, it was at 9:00am.  It was snowing.  I went back home and ran on the treadmill for 40 minutes at 8 miles an hour.  I then went and played a game of basketball.  We only had 5 players.  After the game I went back home and spent the next 1:20:00 on the treadmill at 8 miles an hour. 

12 miles in 1:33:06 a 7:45 average.  I ran to the Golf course lodge and back.

12 miles in 1:30:47 a 7:33 average.  Ran the same course as Monday, to the golf course lodge and back.   

10 miles in about 1:22:?? a 8:20 average.  I just ran easy today.

10 easy miles in 1:26:??

8.34 miles in 1:08:51.  I just ran easy.  I wanted to shake out the legs for tomorrow.

This is a tough race and I am not sure what to think of this race.  My time is 9 seconds slower than I ran 3 years ago.  I feel like I am in better shape but today when it came time to power up the hill I didn't have it today.  After the race I was planning on doing some extra miles, I just couldn't get myself to do it.  The first part of the day I ran two mile warm up with AngieB and friends, the 8 minute miles felt hard.  During the race the pace felt OK and I tried to take advantage of the down hills.  The mile long hill chewed me up and spit me out I lost about 6 positions.  

Splits

6:28, 5:58, 6:42, 6:52, 8:08, 8:12, 1:22 for the last .2 a 5:54 average.

2010 splits

6:27, 6:00, 6:44, 7:06, 8:06, 8:00, 1:10 for the last .2

16.7 miles in 2:21:?? a 8:40 average.  I was averaging a 8 min mile until I met up with a running training for a 100 miler.  I ran with him for the last 3 miles.  It was interesting hearing how he was training.  He was 16 miles into a 45 mile run.

10.7 miles in 1:28:02 a 8:13 average.  The run might of been a little longer than that but when I went to turn on the GPS watch it would peep and die.  I hope the battery is just died.

10.7 miles in 1:24:29 a 7:53 average.  I ran the base loop.

12 miles in 1:34:05 a 7:50 average.  I ran to the Golf club house and back again.  The first six I averaged a 8:07 mile the last six I averaged a 7:33 mile. 

I ran on the treadmill for an hour I ran at 7.6 miles an hour for 45 minutes then 15 minutes at 9.0 miles an hour.

10 miles.  I struggled a little with this run.  I have been dealling with a sinus infection.  Today was the first day in about a week that I felt like I could breath some what.

12 miles in 1:33:30 a 7:48 average.  Ran to the golf club house.

7 miles in about one hour.  My legs are so sore, plus I am having GI issues.

8 miles in about 1:03:

Striders 10 miler in 1:11:33.  After recovering from a sinus infection this race went pretty well.  My time was about 50 seconds slower when I ran it in 2010.  The thing I need to work on is losing 2 positions in the last mile.  I should of been able to push harder in the last mile.

Splits

6:33, 6:13, 6:47, 7:01, 8:19, 7:54, 9:21, 6:04, 6:35, 6:44.

10.7 miles in 1:21:48 a 7:38 average.  I ran the Base loop.  For the last few months one part of this run was covered with snow.  It was nice to run the course again.  I still am having GI trouble.  I had to find a bathroom twice,  I am getting tired if this.

12 miles in about 1:34:??.  Ran to the base Golf course club house and back.

about 13 miles in 1:53:21.  I ran up to the warior track then did 8 800's with a 400 in 3 minutes.  The goal of this workout was to run 8 to 10 800's at or below 3 minutes with a rest lap between each 800.  My garmin's is died this week.  I hope it will charge.  Without the garmin trying to remember my splits are tricky.  The first 6 were between 2:58 and 3:02.  The 7th 800 was 3:05 then the 8th was 3:14.  I figured this was enough and jogged back to the building.  I thought this workout went pretty well.  As I was running up to the track I didn't feel very well and was wondering if I should cancel the speed workout.  I am glad I didn't.

about 10.3 miles in 1:29:12.  Legs and body just felt and was slow today.

10.1 miles in 1:21:?? a 8:02 average.  I felt OK, I am still dealing with GI issues I had to use the POP twice today.  Went west on 2300 north and back.

18.5 miles in 2:21:01 a 7:37 average.  I was planning on running the rail to trail, trail, then back to Layton Park to watch my wife run a 5K.  About 2.5 miles into my run they close the trail.  I turn west then run on 1000 West until Gordin Avenue then Turn right and run to the park.  The park is a little more than 8.25 mile from my house.  I Run down Hill Field Road then jump back on the trail.  I run for a little more than 4 miles going south on the trail then run back to the park.  I watch my wife set a PR on the 5K.  I know I need the training but was Kicking myself for not getting into the 5K.  The winner was in a time of 20:30.  I know I could of won that race.  After the 5K they did a kids miler.  My 6 year old ran/walked the mile.  He did OK.  He has asimtha and he was having trouble breathing.  I ran with him.  We should of had his medication with us.

10.7 miles in 1:19:53 a 7:27 average.  I ran the base loop.  Pace felt pretty good.  Still a little sore from Saturday.

13.8 miles in 1:54:51 a 8:20 average.  I ran to the golf course club house then to the North base exit and back to the building I work in.

12 miles in 1:37:24 a 8:07 average.  I ran to the golf course club house and back.

14.8 miles in 1:59:01 a 8:02 average.  Speed workout.  I ran up to the warrior then did 10*800 with a jog lap in between.  The workout went OK the bad part was after the first 800 I had to use the rest room.  Then after the 8th 800 again I was looking for a rest room.  I have to figure out what is wrong.  All rest laps were in about 3 minutes

Splits

2:58, (rest room stop) 3:00, 3:00, 2:59, 3:00, 2:59, 2:59, 3:02,(rest room stop) 3:03, 3:04

12 miles on the treadmill. in 1:36:00 a 8:00 mile average. 

12 miles in 1:27:50 a 7:20 average.  I ran to the golf course club house and back.  I ran to the club house in 46:18 and back in 7:43 average I ran down in 41:32 a 6:55 average.

13.3 miles in 1:41:30 a 7:37 average.  I ran up to the warror track then ran 2 and a half laps around the pond and track.  The last lap and a half I turned and ran with a guy that I kept passing going the other way.  He was a pretty good runner.  It was nice to run with some one.

12 miles in 1:39:44 a 8:19 average.  Ran to the golf course club house and back.  This was just an easy day.  I didn't try to run hard at any time.  The funny thing was my legs still felt tired when I finished.

12 miles in 1:43:23 a 8:37 average.  I had a speed workout scheduled.  I ran up to the track, stretched.  I was planning on running 20 400 at goal mile pace.  1:20 laps.  The workout didn't go so well.  

Splits  1:20, 1:23, 1:26, 1:30.  I ended to speed part of the workout.  My legs just wouldn't run the speed I needed.  I had two pretty good workouts the last few days.  The other part is I have sore on my heal that Turned my sock bloody.  I run a lap around the duck pond and back to by building.

12 miles in 1:32:43 a 7:43 average.  Ran pretty good and did a negative split.  I ran the rail to trail, trail going south.  I love my friday's off, at least when I am still getting 40 hours a week.

Splits 8:13, 7:43, 7:51, 7:43, 7:59, 7:49, 7:56, 7:35, 7:44, 7:31, 7:25, 7:01

20 miles in 2:38:09 a 7:54 average.  Ran the rail to trail, trail going south into Kaysville

Splits 8:25, 7:43, 7:39, 7:51, 7:55, 7:53, 7:43, 7:34, 7:53, 7:49, 8:02, 7:48, 7:52, 7:57, 7:54, 7:39, 8:07, 8:24, 8:03, 7:50

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Splits

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

6 miles nice and easy

4 miles at about 8:17 pace

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

2 mile shake out run.

Ogden marathon in 3:09:14.

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

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

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

Splits

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

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

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

10.65 miles.  I ran the loop around the base.

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

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

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

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

biked about 12 miles.

biked 22.3 miles in 60 minutes. 

biked 19.5 miles in 60 minutes.

biked for an hour

biked and used the elliptical for 45 minutes.

This was a very long race.  A week and a half ago I pulled my right calf.  I have biked, iced, stretched, and rapped the calf for the last week.  By the day of the marathon the leg felt OK.  I put some KT tape on the calf and rapped the calf.  The first few miles of the marathon the leg felt pretty good, however I think I was favoring it.  At about mile 6 my legs are starting to feel tired.  This is not a good sign.  I ran the first half in 1:35.  My right calf is pretty sore and tight.  By mile 14 my left calf starts to cramp.  The next 12 miles are just hell.  I am now running using nether calf.  My upper legs have not been conditioned for this. I walk the last 3.5 miles of the last 5 miles.  I came into this marathon being in 6th place in the grand slam, after this performance placing in the series is not going to happen.  So Park City will just be a long training run.

walked about a mile and climbed about 12 flights of stairs.  I am so sore.  Going down stairs hurts.

ran on the elliptical for 45 minutes.  I also biked from home to work and back, total about 8 miles.

6.5 miles on the treadmill

8 miles in 1:13:04.  Ran pretty easy.  Hope things keep progressing well.  Legs felt pretty tight and sore at the end of the run.

8.0 miles in 1:05:44 a 8:13 average.  Legs felt pretty good, but when I finished it felt like I ran 15 miles not 8 miles.

8 miles in 1:07:40.  Ran the same course as yesturday to the fire station and back.

8 miles in 1:10:40 a 8:45 average.  When I started the run my lower back was pretty tight, it got better as the run went on.  I ran to the fire station and back.  I averaged a 8:08 mile up to the fire station.  On the way back I gave pretty good effort but I was dealling with a very strong head wind.

8 miles in 1:09:13 a 8:38 average.  Ran to the fire station and back.  Man am I slow lately.

8 miles in about 1:08.  Run felt OK.

8.05 miles in 1:05:15 a 8:06 aveage.  Ran to the Fire station and back.  I saw Riley running going the other direction today on my run.  I also biked in to work.  It was a  4.1 miles bike ride.  I have been riding my bike the last 2 weeks.

10.65 miles in 1:28:40 a 8:19 average.  I know I ran faster than that the first 7 miles then I think I slowed down.  I ran the loop around base on the base parimeter road.

8.03 miles in 1:05:45 a 8:11 average.  I ran to the fire station and back the first 4 miles I averaged a 8:42 the last 4 miles I averted an 7:41 average.

10.65 miles in 1:33:22 a 8:45 average.  I ran the loop around base.  The first 4 miles were into stiff head wind going up hill.  On the last part of the loop I think the wind was blocked because I didn't have a wind at my back.

8.2 miles in 1:19:20 a 8:26 average.  These were slow miles, but not easy.  I was planning on running to the fire station and back.  I got to about 1 mile and turn east into a stiff head wind.  My second mile was a 9:4? mile and I was trying to run pretty hard.  The wind was just so strong.  At the two mile marker I had, had enough and turned going to the roy gate.  I continued to the roy gate and then to building 1277 then back.

ran 15.5 miles in 2:04:??.  I was pretty tired by the time I finished.

8.05 miles in 1:03:52 a 7:56 average.  Miles 2-4 had a pretty strong head wind.   It took me 35:13 to get to the turn around and 29:40 to get back.

8.0 miles.  I ran to 1277 then north, then south then back to 1277 then back to my building an a little bit more to make 8 miles.

8.05 miles in 1:08:12 a 8:29 average.  I ran to the fire station and back.  Today there was a little wind so I should of been able to run pretty fast.  It didn't happen.  I just ran easy.

10.45 miles.  Ran south and back on rail to trail, trail.

11.85 miles.  I was planning on running 10 miles but I got exploring.

17 miles at a 8:14 average.  Ran a loop.  Ran on 1500 west toward roy.  I ran to 1800 south in west haven then back to my house.

10.65 miles in 1:22:30 a 7:43 average.  Ran the loop around base.  Run felt pretty good and the pace was good.

12 miles in 1:37:02 a 8:05 average.  Ran to the golf course club house and back.  I had a pretty strong head wind the first half.

10.65 miles in 1:27:29 a 8:12 average.  I ran the loop around base.  Four of the first 5 miles were into a pretty hard head wind.  I was averaging an 8:42 average at that point.  So I averaged a 7:42 the last 5 miles.

15.35 miles in 2:40:30 a 10:27 average I got up after sleeping in a tent and ran 15 miles.  The starting elevation was 8500 feet at the start.  I ran on a steep dirt road that turned into a difficult trail.   The trail was very steep and rocky. 

8.05 miles in 1:06:22 a 8:14 average.  Ran to the fire station and back.  Legs were pretty sore from saturdays run.

10.65 miles in 1:26:07 a 8:10 average.  I ran the loop around base.

10.65 miles in 1:28:51.  I ran the loop around base.  Legs just would not run fast today.

10.65 miles in 1:29:03.  Ran the base loop backward.  I didn't feel very good today.  I had to use the rest room twice on this run.

In the morning I ran 8.4 miles in 1:05:48 a 7:50 mile.  I ran north on the rail to trail line to the end and back.  I then worked on my truck for the rest of the day.

At night I paced the 1:50 group with Tara and Kam in the Legacy midnight run.  It was fun.

10 miles in about 1:18:10 a 7:49 average.  My eleven year olds scout group was doing a 10 mile bike ride.  The boys road there bikes and I ran.  They were faster going down the hills but I was faster going up the hills. 

12 miles in 1:39:41 a 8:17 average.  I ran to the golf course club house and back. 

12 miles in 1:37:47 a 8:08 mile.  Ran to the golf course club house and back.

This is not a run but a hike.  I hiked 3.4 miles with a 40 pound pack.  I hiked to granddady lake then set up my tent and put most of my stuff into the tent then ran and hiked back to the parking lot to pickup two sleeping bags.  The sleeping bags were not the light back packing sleeping bags.  They were heavy.  My pack weight about 15 pound with the sleeping bags.  I then returned to Granddady lake.  I was caring the bags for a 350 pound 14 year old.  We were hoping we didn't have to life flight this extremely over weight kid.  The thing that ticked me off the most is after I carried the bags to camp, he didn't even say thanks. 

Hiked back for the Granddaddy lake area to the trail head.

10.65 miles in 1:26:23 a 8:06 average.  I ran the loop around base.

12 miles in 1:38:15 a 8:11 average.  Ran to the golf course club house and back.

10.69 miles in 1:23:59 a 7:52 average.  I ran the base loop.  The first part of the run I felt a little sluggish the last 5 miles were all at 7:37 pace or faster.

12 miles in 1:31:36 a 7:37 average.  I ran to the golf course club house and back.  I ran pretty hard today.  On the way up to the club hours I averaged an 8:01 average mile.  On the way back I averaged a 7:13 mile.

10 about miles in 1:22:54 a 8:15 mile.  My legs felt heavy the whole time.

12 miles in 1:40:06 a 8:20 average.  I ran to the golf club house and back.

10 miles in 1:19:33 a 7:58 average.  I ran up to the warrior and then around the pond and back.  The run felt better than on monday.

I ran 8 miles in the morning.  After work I ran my first speed workout in a while.  I warmed up by running about a mile and a half then I ran 4 mile laps around a park with a 3 minute rest between each lap.  My mile times were 6:30, 6:14: 6:12, 612.  It was good I was running faster as the run went on.

12 miles in 1:33:40.  Ran on the rail to trail trail, out and back.

20.75 mile in and 2:53:00 a 8:22 average.  I started running at 8 minute mile pace but by the end my legs were so tired.  I have not done a 20 mile run since the utah valley marathon and my legs are feeling it.

12 miles in 1:31:48 a 7:39 average.  I ran up to the golf course club house in 50:12 a 8:20 average.  I ran back in 41:36 a 6:56 average.

8 miles in 1:13:01 a 9:07 average.  I ran to the fire station and back.  Just ran easy.

8 miles

6 miles in about 53 minutes.

ran the Park city marathon in 3:25:13.  I am feeling pretty good about my time.  The course is not easy.  My first half was in 1:36:??.  At the half I was feeling OK but I know I had to use the rest room.  I had to use the rest room at a part running an extra 50 yards and I know It took my longer than I would like.  At mile 17 I ended up going off course for a little.  The at mile 18 was not cool.   After mile 18 I was in true no mans land.  I couldn't see and running in front of me and when I looked back I couldn't see anyone behind me.   After going off course earlier, it was a little nerve racking.  

I jogged and walked 7 miles. 

8 miles in 1:11:18.  I ran to the fire station and back pretty easy.

8 miles in 1:07:32 a 8:23 average.  I ran to the fire station and back.  I ran pretty easy.

8 miles in about 1:12

17 miles in about 2:12 a 8:04 average

10.65 miles not timed.  I ran the loop around base but I gave a pretty good effort.

12 miles up to the golf club house and back.  This run was not timed.

12 miles.  I ran to the golf club house and back.  The run was not timed.  I ran pretty hard though.

8 miles.  I ran to the fire station and back.  I didn't run very hard.  This will be the first of a two a day.  I am planning on doing a speed workout after work.

8.6 mile workout after work.  I ran 8.6 miles in 1:12:?? a 8:09 average.  I started off running 1.4 miles warm up, then I stretched.  Then the speed workout started.  The plan was to run 6 mile repeats with a .15 mile walk inbetween each mile repeat.  The walk should take 3 minutes.  I am running around the clinton park.  The path around the park is 1.15 miles.  I should say that before I started the workout I was feeling very hungry.  I ate lunch but it was pretty small for me.  I ended up only doing five repeats.  The times of the miles were 6:08, 6:12, 6:12, 6:42, and 6:32.  After I ran the 6:42 I just about ended the workout.  My legs were feeling heavy, and I was even having trouble swinging my arms to power through the last quarter mile.  I was glad the last one went a little better.   It didn't help that it was 90 degrees with a 20 % humidity while doing this run.  I need to continue to do workouts like this if I am going to run sub 3 at St George in 5 weeks.

8 miles not timed.  After my workout last night my legs are so tired and slow.  It also didn't help that I biked to work but when I got to my normal gate it was closed.  I had to ride to the Roy gate.  This added about 5 miles to my commute.

15 miles in about 2:12 a 8:30 average.  Ran pretty easy then went and watched my wife finish her half marathon.

20.25 in 2:31:51 a 7:30 average.   I was planning on meeting up with Riley and some of his fast friends.  In an email he said they were meeting at Rainbow Gardens at the mouth of ogden canyon.  I thought that was the name of the store that had the post office right acrossed it and a subway.   I was wrong.   After waiting at South Fork center until about 7:00 I drove up the canyon dropping water and gu.  Then I parked at the park in huntsville and ran 10 miles up and then ran 10 miles back down.  I was pretty happy with my pace going up the canyon.  I averaged a 7:40 mile goind up.  I was hoping to do 10 marathon pace miles on the way down the canyon.   On the way up the canyon about 9.25 miles up I see Riley's group of friends.  I was tempted to turn around and try and stay with them, but I know that was pointless.   They were so much faster than me.   I wanted to run with the group because I figured it would push me and help run faster.   Back to running down the canyon.  I just couldn't run marathon pace miles.  For a good portion of the way down I was running into a head wind.   When I got to the main road in huntville I saw Riley's group heading back up to get there car.  I had a little less than a mile left.  I wish I could run faster at the end of the run.

Splits

7:33, 7:47, 7:39, 7:38, 7:44, 7:40, 7:32, 7:25, 8:03, 7:49, 6:40, 6:50, 7:14, 7:05, 7:14, 7:18, 7:34, 7:39, 7:44, 7:39, 1:54 a 7:46 average.

12 miles on tired legs.  Ran to the golf club house and back.

6 miles not timed.  The first of the week I planned on running 12 miles today.  However, my legs are really sore and I didn't sleep very well last night.  I think I am at the border of over training, so I cut the workout down.  This run an active recovery run.  Hopefully my legs well feel better tomorrow so I can do a two a day with a speed workout.  In short go easy today so tomorrow I can really run hard.

7.5 miles in 1:02:33 a 8:26 mile.  Morning easy run.

P.M. 9.75 Speed workout.  I ran 1.4 miles warm up then ran 1 X 6 miles with a .15 walk inbetween.  The splits were 6:17, 6:12, 6:18, 6:47, 6:36, 6:26.  Then I ran another 1.65 miles cool down.

8 miles.  I ran easy or slow.  I ran to the fire station and back.  Legs are tired after last nights workout.

20.18 miles in about 2:35:30 a 7:42 average.  I ran the rail to trail, trail.  I started going south and in kaysville I turned around.  Thirteen miles in I was averaging a 7:48 mile if feels good to speed up in the last few miles.

8.25 miles not timed.  I ran to the fire station and back.

8 miles not timed.  I was planning on running 12 miles today.  I was riding my bike in to work when my crank shaft falls off.  So I ended up walking my bike the last 2 miles.  I didn't have time to do my planned workout.

12 miles not timed.  I ran to the golf club house and back.

Instead of doing a speed workout today I decided to run in a hill '5k'.  I ran from my building up to the starting line about 1.6 miles.  I then run a 3.04 mile race in 19:25 a 6:24 average.  I took 8th place.  The race is mostly on dirt roads.  The first mile and a half is gradual down hill than run back up to the starting line.  I felt pretty good about my performance.  I finished about 45 seconds behind a guy that ran the Hooper Tomato days 5k in 17:55.  After the race I ran back to my building/car and drove home.

6 miles in 48 minutes on the treadmill.  I didn't want to run in the rain.  I will leave that for tomorrow, when I pace the Big Cottonwood Canyon marathon.

3:24:22, Ran the Big Cottonwood canyon Marathon as a pacer.  I was pacing the 3:25 pace group.  I was nervous pacing this race, because I have never paced a race.  I wasn't sure how my body react at the end of the marathon.  I had Walter pick up my packet so I didn't have to drive down on saturday.  Having walter pick up my packet allowed my to take my oldest son shotting so we could sight in the mussle loader for the hunt.  I shot the gun a little but I didn't want to shot it much, because a sore sholder could be make a long marathon.  I got back shotting at 8 oclock.  I ate something and tried to drink a good amount.  I am not taper so this was a good long training run.  The race had a lot of down hill running that will help me for St George.  I got my 3 boys into bed.  My wife had gone to Brigham City to the candle light thing for the girl that was shot by her step dad.  My wife grow up a few house down from her mom.  This tragic event has affected my wife.  I got to bed about 10 o'clock and got up at 2:45 so I didn't get a lot of sleep.  I got up and got to the parking for the marathon.  I got on one of the last buses.  A bus in front of us took a corner wrong and got high centered.  The bus I was on was right by a fire station.  I got off the bus and used the fire stations bathroom will we were waiting for the buses to move.   When we got to the start, they allowed us to use the rest rooms then started the race.  The race started late.  Before the race started I was able to use a bush and find Andy Brown, the other person pacing the 3:25 group.

The Race

Pacing was fun.  We had arm bands with the splits to run even effort.  I tried to run as close to the splits as I could.  At the start of the marathon we as so many runners with us.  After about 3 miles I notice a lady running right on my sholder and she has been there about the whole time.  Andy and I traded off holding the sign.  I enjoyed pacing I was just able to relax and see the scenery.  At about the half way there were still a good group of runners with us.  The lady was still running next to me.  About 20 miles into the marathon the couse flattens out.  This is were we starting seeing a few runners hitting the wall.  The pace group had started to thin out.  The lady was still right at my sholder.  She continued to look relaxed and strong.  By the 23 mile marker the lady was the only one left in our group.  At one spot in the twenty second mile I noticed I was running a little fast, so I slowed down.  At this time we were flighting by runners.  The lady turned to me and said why did you slow down.  I told her that I noticed I was running faster than I should so I slowed down.  This told me she was still feeling pretty good.   I told her if you are feeling good you should go ahead of us.  She said that is was ok and continued to run right next to me.  At the 23 mile marker I took the sign, I was planning un caring it until the finish.  At about 24.5 miles into the marathon Andy told I will take the sign and stay at the 3:25 pace, why don't you run her in and see what kind of time we can get for her.  When she heard that she didn't know what to think.  She told me what her name was but have have forgot.  I told her I would help her get a good time, just stay right on my sholder.  She just stayed right with me.  She gave it everything she had.  When we finish the clock said 3:24:56 and my watch said 3:24:22.  I know the course was 26.2.  My watch was right on for all the mile markers then the last .2 to be .36 was a little frustrating.  When the results post I will look up her name.  She was so grateful and excited after the race.  I am glad I was able to help someone achieve a great accomplishment.  I plan on pacing more races.  That was fun.

Splits

7:07, 7:27, 7:37, 7:27, 7:26, 7:38, 7:35, 7:58, 7:41, 8:05, 7:45, 7:41, 7:20, 7:46, 7:26, 7:33, 7:36, 7:56, 7:49, 8:07, 8:01, 8:33, 8:05, 7:31, 2:40 for the last .36 a 7:24 average.

about 6 miles in 51:40.  My legs were pretty sore from pacing the marathon saturday.  Funny thing legs feel better after the run.  I just ran easy.

about 6 miles in 52:07.  Same course as monday.  Legs still sore, I am hoping running will work the soreness out.  I don't want to push it right now.

6 miles in 52:03.  Legs are still sore but they are starting to feel better.

ran about 3.6 miles to a start of a Hill 5K race.  Ran a 5K in 20:06 a 6:24 average.  I than jogged back to my car.  If this race would of been on a wensday I would not of run it because my legs were still sore from the marathon saturday.  My legs are still not feeling very good, but they were OK.  I placed about 9th.

10.65 miles in 1:36:36.  I ran the loop around base.

ran the base loop

12 miles on the rail to trail trail

hiked all over the mountain

hiked all over the mountain hunting.

hiked all over the mountain

hiked in about a mile then shot a deer and packed it out.

I ran about 7 miles.

about 7 miles in 1:02:57.  Same course as monday.

3.3 miles in 22:20.   Tried to run a 5k at marathon pace.

I ran for 20 minutes as a shake out run before I left for St George.  I ran about 2.25 miles.
 

I ran the St George marathon in 2:58:31.  Happy birthday to me.   I am pretty happy about the run.  Coming into the race I know that I didn't have the conditioning to brake my pr of 2:56.  I felt I did have a good chance of breaking three hours, so I am happy with my time.  A more detailed acount will follow latter.