Relentless

More details later when I get some time, but for now... I suck. Goal was to go out at marathon pace with Clyde and hit 5:40's. To keep it simple, I was struggling to hit anything even right off the bat. And then it got worse. And I really think it was one of my worst runs ever.

Okay I feel a little better about the run (at least its not as bad as originally thought) now that a few days have passed.

Splits:

3.3 warmup 

1-5:40 right on and felt okay. 2-5:51 a mostly uphill mile. 3-5:31 mostly downhill section. 4-5:47 a lot of rolling ups and downs, I can't hit a very good flow. 5-5:39 Clyde is leading most of it and I can't really get up to take a turn to help. 6-5:44 hit a GU at the water just before 6 to see if it helped.  (water stops were a joke). 7-5:45 just fighting too hard to bring it down. 8-5:44 One last push to try and stay with Clyde. 9-5:52 starting to fade. 10-6:30 let the hill own me.  11-6:09 Decided to just sit back and hit 6:00's as to not spend too much energy (I want a good workout Monday). 12-6:28 decided if Dustin caught me, I would let him just go by. 13-6:59 pathetic finish. 13.1 6:40 pace.

2.2 cool down to go help my bro finished.  Like the rest of us, he is dehydrated and struggling on this last difficult section of the race.  (Paramount 18)

Now to analyze why I struggled.  (These aren't excuses, just stuff I think happened that led to the poor run.): #1- I was not in the racing mind set.  I only thought of this as a workout and even just wore trainers.  So I had to magic.  #2- dehydration.  The heat and improper hydration set in quick on me.  #3- weight loss.  I weighed myself before the run and was only 147 - where I am usually at 153 give or take 2 pounds.  After eating and drinking a load and getting home, I only weighed 145, so I bet I had dropped to low 140's by the end of the race.  Some of this was from being sick, but most of it was poor eating at the end of the week.  I had missed a couple meals and had small meals a couple times for various reasons.  Those are some of the reasons - Need to focus on taking better care of myself.

morning - 20 SGM course.  Slept in and got a late start on the run! 

But I didn't care.  Started out at Veyo at 7:45, then went up 1 mile to

Brookside, and then headed back down.  Goal was to just go easy for

about 10ish and then pick it up to pace for 6 or more.  1st 5 weren't

bad hitting times right around 7.  Then dropped it to 6:30's for the

next 5.  Things were going well and I wasn't pushing.  Came off the

volcano in 5:23, through Winchester in 5:41 and 5:39, up the Winchester

Hill at 6:11 - not too bad of a drop - 5:44, decided to keep pushing

through the twist in 5:25, 5:44, 5:40 and down to Diagonal at 5:47.  By

this time I was pretty well spent in a good workout sort of way and

went down Bluff and up the Ridge at a pedestrian pace to finish the

last mile.  Happy with the workout.  And felt glad that I could hit it

after the poor workout on Saturday.  Ran in my new Saucony Paramount

again.  I like the shoe and think it should work out pretty well. 

Running in new shoes has helped calm my bone spur issue a bit. 

(Paramount 38)

AM - 10 Treadmill. Warmed up for a mile, then Drago and I went for a nice easy run for 9 more at 7:30 as I watched some of the World Championships. A bit tight and I stopped a few times to stretch. Not really into it for the tiredness and boringness of a treadmill run. (Cumulus silver 10 - new pair of Asics Cumulus 9 - "I like it a lot!")

AM - 12.15 PVMS, Hospital, and Arctic Circle. Sleep-running is no fun. Warmed up with the 2.5 to PVMS and then tried to hit tempo for 6 miles of the hospital. But they were slow and I struggled because of fatigue and just plain tiredness. I did feel like I was working hard, however. Then finished with the 3 mile Arctic run. (Paramount 50.15)

evening - 6 Treadmill.  1 mile warmup and then 5 at an easy 7:30.  Had the metronome ticking at 84 beats/minute.  This is my usual rate when going at 6:30 or so pace (hit it on the way down the course on Monday), but I don't hit it at a slower pace.  So I worked on hitting it pretty good for most of the run.  (cumulus 461.3)

afternoon - 8 River Run.  Nice and easy 8 in the still pretty hot weather.  Kept it relaxed as to not overdo myself.  (Cumulus orange 365.3)

PM - 9.1 Club run through Entrada.  Again nice and easy pace, and I enjoyed it that way.  Had a good time chatting and contemplating the SGM.  (Cumulus silver 19.1) 

AM - 9 AC x 3. Good morning runs with the team. (Cumulus red 320.35)

PM - 18.5 Quail Creek.  Went out after going to dinner and the Mexican was sitting a little heavy.  But I needed to get the run in tonight - unless I wanted to get up at 3:00 and get it in before leaving to Vegas.  So... Plan was to cruise it for the first 10 and then hit 6 at MP then finish off the run.  Well I guess two parts of that plan went well - I just cruised the first half and then I was able to finish the run.  But that was it.  In fact, Most of the run I was only thinking, "I just want this to be done."  The pace was slow and not very effective.  I almost got hit by a diesel out by the distribution center.  The only thing that got me through was the thought that this was my biggest week ever (and I don't really know when or how it happened) and that I am starting to cut my miles a little now.  Paramounts kind of bugged me a bit tonight.  (Paramount 68.65)

AM - 10 Wendy's run.  Back at it early before we took off to Vegas.  Pace was a bit better than last night, but I didn't time it.  I just wanted to end the week a little better than last night's run.  (Cumulus silver 29.1)

Some good things this week:  Hit biggest mileage ever!  Had a great workout Monday.  However, Weds. and Fridays' runs were a bit poor.  

Goals for next week: Cut the mileage a bit 90-95.  Have a strong long run on Friday morning.  Hit a good set of 1200's.  Feel faster and stronger. 

AM - 10 6x1200's. Started with a short warmup of 1.5 - Hart's (should have been more, but I didn't have time). Then into the 1200's on the track with a 200 between each. Goal was to hit these at marathon pace 5:35-5:40. Nothing too quick to kill me, but get back some quicker pace that I've felt I have lost. So the times should be at 4:15. 1-4:20 A little slow, but still warming up. 2-4:22 slipped a little on the 2nd and 3rd laps. 3-4:20 made a effort to work on the 2nd and 3rd laps. Wasn't really killing myself, but my body really didn't feel like giving me a lot - This is one reason I am excited to cut my miles a little this week. 4-4:15 Still working on the 3rd lap, but also went out harder. 5-4:17 Tried to connect all three laps, but 2nd slipped. 6-4:17 Now feel like I am working a bit harder, but not all out. Cooled off with 3 on the AC. (cumulus red 330.35)

I guess this is one area I feel like I am not as strong at this year. In marathon preps past, I have really had a much stronger speed base with 800's. But this year, I have focused a lot more on mileage - which I had analyzed to be my major weakness - leaving a hole in the speed training. So it has me a little nervous, but I think/hope that my mileage and attempting to have more of a tempo focus will pay off.

PM - 5 Washington Parkway.  Felt a little zing in my legs and let myself go with it.  Didn't time the run, but the pace was decent - not MP or anything, but a nice quickness to it.  (Landreth 429.7)

late morning - 10.75 GS/PL/WT.  Took off in hopes of getting this run in with a little time to spare to eat some lunch.  Went pretty much as planned.  The best part of the run was up Green Springs.  Even up a pretty consistent hill, I was hitting a good pace with little effort.  The trail was in good condition and that section went okay as well.  (Cumulus 472.05)

afternoon - 7.25 Took water out to the kids and then ran up the bottom side of Foremaster to meet them on their run - 3.  Then brought water back to school and went out into Sandberg's Pond and ran 4.25 around a little.  (Paramount 75.9) 

AM - 11 ACx3 and some laps in between. I feel a little sluggish and worm-down today. I get 6 or so in tonight - then I would like to sleep in tomorrow, but I can't sneak out during prep tomorrow, I've got to get grades caught up for mid-term. (Cumulus silver 40.1)

PM - 8.25 Green Springs and 10xbarefoot grass striders.  Run was good tonight, especially the grass striders.  I love doing these and they felt great on my foot.  I was really working on form.  (Cumulus orange 372.3) 

AM - 12 on treadmill. Started with a warmup and then took it to 6:40 with an incline until mile 6. Then I took the pace down to 6:00 and set Drago at a decline. The pace was smooth and the decline practice helps. I tried to work on keeping good form. (Cumulus silver 52.1)

evening - 9.5 Club run.  Tried to go Entrada, but got kicked off.  So, Bill, Steve, and I went out to Ivins and back.  Had a good consistent run.  Pace on the 5 back was pretty much at 6:40 with no effort.  (Cumulus red 339.85) 

AM - 20.1 Junction and Wendy's.  Up earlier than human beings should be (but unfortunately this isn't the 1st time I've been up this early running).  On the way out to the Junction, it was very dark, but my eyes had adjusted a bit, and I was running by the lines of the road.  Then a cement truck came and didn't look like it wanted to move, so I stepped off the road.  Of course, he turned on his brights - why do all cars insist on doing this? - so now I was completely blind.  Then he honked.  Instinctively, I looked up so as to see what was going on and BAM!  I nailed a reflector-pole that had been bent over by a car - right on my shin.  It sent me crashing to the ground.  What are the odds?  The elements could not have added up worse.  So I continued on trying to ignore the fact that my leg felt as if it had been chopped off by a hack saw.  I had decided I wanted to do 3 sets of 2 miles at MP.  So when I hit the junction I did the first.  First mile was a little slow, but not bad for still waking up and just getting into a quicker pace - 6:00; then the second came down to 5:48 - including .2 up a hill at the end.  So I felt good about it.  Hit a water and gu stop at 10 and then continued.  Next set I was feeling pretty sore and fatigued now.  This set was along Twin Lakes in Middleton.  I only hit them in 6:20's.  Things just weren't flowing right.  By the time I needed to hit the 3rd set, I could barely move.  Unfortunately the 6:40's I hit were quite the increase in pace by that time.  Then I limped home.  (Paramount 96)

I think I have figured out the Paramounts and why my feet and legs killed by the middle of this run.  The Paramounts feel good up to 10, but after every step becomes more and more painful.

AM - 9.1 Jordan River Trail. Up early and went from the hotel down to Jordan River Trail. Planned on going up the trail 5 and then back. But I went up for a couple and then the trail ended. So I turned around and headed the other way... and it ended again. So again I headed up the first direction and hit the end. By this time I needed to get back to get the kids herded out toward the bus, so I scooted on back and got ready for the day. Did 2 miles at 6:20 and it felt so easy - as it should. But after yesterday's debacle I was a little worried. (Cumulus silver 61.2)

Good week mileage wise.  I went a few more than originally planned, but decided that I needed to hold the mileage for just a little longer before dropping it.  

Goals for next week: get a good set of mile repeats in.  Hit low 80's mileage and start getting the legs a little fresher. 

AM - 10 3xAC and some laps with team. Good start to the week. Nice temps out. (Cumulus silver 71.2)

PM - 4xcemetary mile.  After about a 3 mile warmup, I got into the mile repeats.  Goal was to hit right around 5:30's (which according to the course tool is worth about a 5:18, whatever... it is a pretty hard loop).  1-5:35.  Felt good, just kind of feeling out the pace.  It had been some time since I had done these miles.  2-5:32 Picked it up and felt like I was going under 5:30, but lost a little at the end. 3-DISASTER! Okay maybe not a disaster today, but it would have been in two weeks.  Going very well - under 30 without a doubt when coming off a corner, I stepped on some gravel and my left ankle just gave out.  I tried to stumble to a stop.  Luckily the guy driving right at me saw it happen and moved over as I gimped and hobbled and tried to keep my balance (he even turned around to see if I was alright - a decent fellow).  I walked lightly for a minute and then jogged a couple hundred yards to see if I could still go.  Then I decided to try and finish the workout.  So I came back to where I had stopped and got going again.  There was a slight stabbing pain across the top of my left foot, but I continued on.  That mile ended up being 5:44 - not bad considering the time lost for autopause and resuming speed with the ankle - added to it the fact that on this and my last repeat, the autolap hit the mile at least 30 meters later than the first two (that really bugs me).  Took my 2 minute jog in-between and decided to do my last one and that I could still go 5:30.  I started off great, telling myself that I had to push extra hard to overcome the wimpyness II was feeling.  But I really sat back on the corners and by the end the ankle was bothering me quite a bit - ended up hitting 5:32 on the 4th (again, watch went long).  Jogged back home and iced up.  (Paramount 102.25)

The ankle really went bad last night.  One of my girls needed me in the night and I couldn't even stand up.  Obviously no run this morning, and I doubt anything tonight.  My Jeep is broken down and I had to drive my dad's old truck to school that has a beastly clutch.  Every second was extreme pain.  I'm a little worried because there is absolutely no swelling or bruising (break? - please no!).  Before it happened, I had been thinking, "What if I sprained my ankle?" and I convinced myself not to worry about it since you can't predict it or do anything about it.  I guess I'm glad it happened now and not in two weeks.

I was never so happy to see a fat green ankle as I was last night.  Things loosened up considerably throughout the day and I decided to give it a try this morning.

AM - 5 Washington Loop.  Took it very easy and cut the mileage in half just to be careful.  Only a little pain, but nothing significant.  I'm sure I'll be at full strength tomorrow - whatever that is.  (Cumulus orange 377.3) 

noon - 8 River Run.  Enjoyed the one perk of parent-teachers and ran with the team out to AC as they did and ice cream run, and I continued on around the River Run.  Temps were so perfect.  Ankle felt okay, but I didn't push any of it.  (Paramount 112.25)

evening - 11.35 club run Santa Clara Ivins loop.  Just Steve and I tonight, and we both felt blah.  He was a bit dehydrated, and I just felt muscle fatigue.  I think not running Tuesday after the mile repeats made it so I didn't work out any of the crap that was built up and now I trying to slowly work it out.  (Cumulus silver 82.55) 

AM - 10.5 ACx3 and some laps. Boy was I dragging this morning. All three runs were pretty pathetic. Pretty much the same issue as yesterday. It doesn't help that I have forgotten to use the Stick after the last three runs. Really the only time that I notice that that thing does any good is when I forget to use it, then I realize its benefits. (Paramount 122.75)

PM - 4.5 Went down to the soccer fields (.7) and ran 1 mile barefoot and then 8x100 barefoot striders and then finished with another mile barefoot (3.1 total). Then back home. Running barefoot felt great, and I hoped it would feel good on my ankle. (Cumulus red 341.25)

morning - 2 mile warmup for Swiss Days 5K. I thought about not racing hard and pacing my kids to help them - as my ankle was giving me some pain. But once I warmed up, I decided to give racing hard a try. I shouldn't have - at least then I would have had an excuse of why I ran so slow.

Took off wanting to run a better time than last year and try and hang with Hayden "running warrior". I knew Logan was ready for a sub 16 with his speed work, and I wasn't. Started off in 5th. At mile 1 I took out my top runner, at that point, and urged him to go with me. Then quickly took out Brandon Wignall, an SUU walk on and decent runner (winner of last year's race). Hit mile 1 in 5:27, better than last year (5:32), on a hard mile, so I thought things were looking good. From here, however, I became complacent and just settled. I tried one small surge to go get Hayden. When I didn't gain any ground I gave up - even committing the cardinal sin of looking back to make sure I was set at 3rd. So that's where I ended up... with crap.

Cooled down a mile.

Went up to Snow Canyon with Logan, Steve, and my bro. and got into it. First mile was good, then my Garmin's watch pin fell out and got lost, so I had to carry it - the watch. Then I lost it. My body had nothing. This was pretty much the way I had felt all week. My ankle was bothering me a little, but it wasn't really the problem. We got done 10.5 miles later and I was happy to be done. Although the intense rain and rivers of water on the way down were cool - and the amazing waterfall coming down Snow Canyon! But the run was blah. (Ohana 109.5, Cumulus silver 95.05)

This week is one I want to just erase. The ankle, the bad runs, the poor race. Just wipe it all out.

Goals for next week: #1) get my ankle feeling better. On top of this, I just want to start feeling sharp. I want 65 miles this week. And I want them to lead me to feel that I am ready to do well.

AM - 11 ACx3 with various groups of kids from the team and laps in between.  Felt I had a little more zing today.  But the ankle has a constant pain to it.  I'll just keep it with some easy miles for a day or two more.  (Paramount133.75)

afternoon - 10 on River Trail from Car Wash down through Bloomington Hills to the river bridge and back.  Felt a little stronger today.  The 2nd half had a little better push.  (Cumulus red 351.25)

AM - 3xAC with some laps. Felt a little better again today. I think the taper is starting to set in a little and my body is starting to recover a little. Hopefully I can keep sharp - maybe a few striders now and then will help. (Paramount 143.75)

evening - 5 Washington Parkway.  Beautiful evening with the Harvest Moon rising (thanks for the lesson Chad) and the perfect temps.  Took it to tempo pace - or what felt like it - down the Parkway and back into my neighborhood trying to get a little turnover in my legs.  Ankle not giving me as much pain and I feel a little more recovered every day.  (Cumulus orange 382.3) 

evening - 10.4 Club run with Steve and Dustin around Black Hill and up Main and SGM course to store, and then I finished with a loop up to the parkway and through our favorite ending.  Felt a lot better.  The taper is working.  Ankle felt fine until the last downhill on the parkway.  Pace was excellent - 6:40 average for the whole workout, with just good solid running throughout.  I liked it a lot... (Cumulus silver 105.45) 

AM - 10 Junction.  Ankle was stiff and cumbersome this morning.  It has been nearly 2 weeks and it is still struggling.  Run was nothing great, but life is good.  Cedar Invite tonight, go PV - XC 4 Eva! (Paramount 153.75)

AM - 12 Started with a slow easy warm up mile around Vernon Worthen Park twice as everyone showed up (7:50). Then we - Steve, Dustin, Toby, and I - headed up to Snow Canyon to run down the course (same run as last week, hoping for a better result - it was). Not bad temps, but a bit of an uphill in-your-face breeze. Started right off with a 6:20 - my watch isn't with me so these are approx. - but it didn't seem hard. Them a 5:55, and a 6:05 up Winchester without even increasing effort. I wanted to hit 3 miles at Tempo through the twist and Steve came with me. 5:40, and then two 5:20's. Backed off for the next two miles and Dustin came up strong to join us 6:10's. Then we moved it up again down diagonal and in to the finish, taking it from 5:50's down to 5:30's for the final 2.5 Then hit another easy lap for a 1/2 mile around the Park. Total ave. with the warm up and cool down was 6:10. Dustin and Steve had the ave. for the 10.5 at around 5:50. Felt great and it really got me pumped up for the race. Dustin and Steve ran very well also. (Cumulus silver 117.45)