Relentless

AM - 10.5 3xAC with some laps.  Last time for this run for awhile!  Hips hurt on the last lap.  It's those stupid Paramounts.  They are crap.  (Paramount 164.25)

A little stomach flu action all night -- blah.

PM - 5 Washington Loop.  A little worried as stomach was still making waves, but I decided to get out and give it a try.  Felt pretty good leg and breathing-wise, and stomach even stayed under control until I pushed for 2 3 minute sections.  Tried to start getting some high carbs in after run, but the carb drink I got was horrid and about impossible to keep down, and I really didn't feel like eating - so I didn't nearly get as much as I needed.  Got a good night sleep and feeling a little better today (Thurs.).  (Landreth 434.7)

evening - 4.6 club run down river trail from Dixie Center after helping Steve get things set up for the expo. I've decided it is impossible to carbo-load when you don't feel like eating. Although I am feeling a bit better, I really could use another day or two. Oh well... here we go. (Cumulus silver 122.05)

afternooon - 3 on treadmill at 7:30 pace.  Just went for a little jog.  (Cumulus orange 385.3)

Met up with Clyde and Paul and hit a bus at 5:00 without even waiting in line. Once to the start, just tried to keep relaxed, warm, and use the bathroom a couple times. Jogged around the start line for just a minute and stretched for a second and decided it was time to be ready. Goal was to go together with Clyde and Logan and pick people off as they fell off giving us someone to always go for and pull us to our sub 2:30. I really felt like 2:27 was what I wanted and 2:25 was the best I had in me (Both of which were probably right on).

1-5:27 I was worried about what the effects of getting out so much faster than last year would be (6:20 and 6:14). But I knew I had to do it to bring the time down.

2-5:34 Kind of got out of the crowd and tried to settle a little.

3-5:17 Tried to talk a little, but I was pretty anxious. Had trouble getting my drink here at 3. Maybe I could have done without it, but analyzing my other marathons made me think I had suffered from some dehydration by the way I bonked - so I didn't want to do it again. Ultima

4-5:18 Back rolling again.

5-5:28 We caught up to Nick Mcoombs here and it seemed to kind of kick him into gear. Clyde and I settled back into this pack and Logan stayed up front with Nick.

6-5:16 Dropping down toward Veyo group stayed the same.

7-5:24 Threw my dad my hat in Veyo and got a hardy yell from him. Logan is starting to move away with Nick. Clyde and I look at our watches and realize we are doing extremely well and can keep it calm up the hill. Water and Gu

8-6:13 Maybe just a little slow, but everyone that passed us going up, we caught later in the race.

9-5:48 Clyde fell off me a little here. But I seemed to recover from Veyo okay and wanted to set up a good Dammeron set.

10-5:42 Feeling good.

11-6:02 Last of the Dammeron's. I had gradually pulled to the left of the road (all by myself) and then realized that the aid station was on the right, so I had to slide back. Ultima

12-5:43 Still see Logan up on me by about 40 seconds and think about closing the gap. But I am still right where I want to be and decide the race still has a long way to go. In retrospect, I think I should have closed up on him if possible.

13-5:28 Half in 1:13:35 This is exactly where I wanted to be. See a tall fellow in the distance. It is Steve A.

14-5:24 Doing well through Diamond and closing quickly on Steve.

15-5:20 Encourage Steve to go with me during this mile - and he does. Again the aid station on the outside of a turn, dumb. Water

16-5:08 Always a fast mile. And I let out a gleeful little yell.

17-5:14 Trying not to think about Winchester hill. Instead trying to use the downhill.

18-5:25 Still trying to stay forward. Fatigue is coming.

19-5:53 Didn't hit this hill as well as I should have. But my ward's aid station at the end got me moving across the top again. The yells were deafening. Very cool. Ultima and Gu.

20-5:36 Hit 20at 1:50:50 and thinking 2:25 is possible if I can keep 5:30's, but my stomach starts grumbling.

21-5:23 I really worked on the Twist in my training, so hopefully it will pay off.  But as I am dropping through, my stomach is just twisting.  Throughout the race, I had been battling having to make a pit stop, and I'm hoping it can hold off for just a few more minutes.  Bad news was the stomach didn't back off - good news was it decided to come up the other way.  So for about 1/2 mile I threw up about every 10 steps as I tried to keep pushing.  After loosing it about 15 times, my stomach seemed to relax a little.

22-5:45 Legs are really spent.  I feel someone get right up on me and start drafting as a little breeze picks up.  It's Steve A.

23-5:39 Steve goes around me quickly followed by Clyde.  I attempt to go with Clyde, but I am really maxed out.  It felt like I was standing still, but the times were still okay.

24-5:46 Another yell from my dad and I pass Mike Kirk.

25-5:58 Clyde and now Matt Harmer had pulled away from me and I was just trying not to loose all I had worked for as I came down Diagonal.

26-6:03 The turns were hard as I lost momentum and had to get going again, even though nothing was there.

.2 (,25 on the Garmin)-1:25 (5:46 pace) saw that big clock ticking toward 2:27 and I knew I could break it, so just dug whatever was left and did it!

Race went extremely well. I really couldn't be more pleased with it. Nearly a 14 minute PR, and I ran all of it how I wanted - even held on through my puking during mile 21. And already I have analyzed how I can take 5 minutes off for next year. Of course that is going to take a ton of work, but next year I want a top 3 finish and a time that sets me up for an A standard when the window opens back up again.

Here's my 5 minute plan - 10 sec./mile : just by being a more experience runner and with better training (260 seconds). 10 more seconds on Veyo and 10 on mile 11 (280).  And finally 10-15 each on miles 22-26 (340 seconds) - for a total of 5 minutes and 40 seconds = 2:21:12

Congratulations to all the bloggers - so many of you ran awesome races. Of course especially Paul and Logan, great job guys! And it was great to meet many of you at dinner and at the race.

afternoon - 4.7 Grapevine Springs out and back.  Tried to find the flattest route possible.  My soreness had been increasing since Saturday, so I wanted to just jog a little.  Took the GPS only for mileage, but it sure gave me some fun times back!  Ave pace was 9:30 and most of the run was spent at or above 10:00.  I just take this as a sign that my legs were totally trashed and I gave it all I could on Saturday.  No rush to get back with anything crazy, just easing into it and letting the legs heal this week.  (Paramount 168.45)

evening- 4.7 Grapevine Springs out and back.  Same run as yesterday.  Didn't want to get out at all, but decided to.  I think I'm having a little post-race letdown.  I want to be out running a lot and fast, but since I can't I feel just kind of blah. (Paramount 173.15)
 

morning - 3 Washington City.  With meetings and region tonight, I got up and ran an easy 3.  Felt a little better about life today.  Region ended up going well - won 3 of 4 team titles and had 3 of 4 individual champs.  Only let down was girls Varsity missed state in a close race 37, 41, 42 (Dixie, Snow Canyon, us).  It put a damper on all the other success.  Didn't get out after like I thought I would.  (cumulus red 354.25)
 

evening - 5 club run out and back on Snow Canyon Parkway trail.  First time the pace dropped down around 7:30 for the run.  Still a little sore - in the calves - and fatigued.  (Paramount 178.15)

morning - 4.85 Green Springs from PVHS for practice.  Watched my varsity boys ditch me as we went up and back.  (Paramount 183.0)

morning - 6.5 Grapevine Springs Trail.  Out and back up the trail, which is on the opposite side of the freeway than trail I ran the other days in the week.  Feeling okay.  Want to run more, but realize I need to give myself the recovery.  (Paramount

Goals for next week:  biggest goal is to feel recovered - so whatever that may bring.  I would like to get back to 60-70 miles this week, but we'll see.

evening - 5 Washington Loop with 11th.  Slow start to the week.  I may not hit my mileage goal, with State xc this week.  But once it is over...!  Run was pretty good.  Legs are starting to feel better.  Even beat a guy on a bike until he got embarrassed and started pushing downhill. (cumulus red 359.15)

evening - 7 in SLC, around South Towne with team (2.3) and then out toward Draper and back. Cold and rainy, especially the last part of the run. At first I wondered how long is was going to take to start snapping back a little. But after about 4 miles, the run started to get quite a bit better and I ran the last three or so at around 6:20 pace. I thought about going 10, but I was freezing, my watch got water in it, and I wanted to get back and try to dry it out. I think it survived. State XC tomorrow - in the rain and snow! (Paramount 190.0)

morning - 10 in SLC from South Towne south into Draper and back.  Good run, but cold.  I didn't really warm up physically and runningly (?) throughout the whole run.  Nonetheless, I was happy to get back to a 10 miler.  (Paramount 200.0)

evening - 10 club run with Clyde through Entrada.  Had a very good run - things are coming back!  Had a good chat with Clyde, and we hit a pretty good pace.  7:10 ave - including the 5 miles of dark golf course - paved trail sections were all around 6:30-45.  (Cumulus silver 132.05)

afternoon - 10.7 GS/PL/WT trail.  Felt a little more tired after yesterday's run.  Put the watch on "grade" for the two big hills - on the first it is just a short 26% and the water tank read 16% at its steepest.  Whatever... Kind of fun to play around with.  (Cumulus orange 396)

morning - 13.2 Diamond Trail. Club braved the hunters (I wore the orange SGM shirt from 2006) and ran from Diamond Valley across to the Turkey Farm Road then across the to desert (not sure of the trail name) and onto the Parkway and to the store. Good run. A little speed at times. A little cross-country adventure. And beautiful weather and country. (Paramount 213.2)

Good recovery week - now it's time to get back to business a little more.

Goals for the week: Get up in the morning!  Hooray, I love AM runs. I would like to be right about 80 miles for the week.  I am going to try some speed on Monday (10K prep speed - although I don't have much time before the Butch Cassidy, I would like to see if I can do well in it) if my legs let me.  Another goal; get back into the weight room.  Hooray again, I love lifting slightly heavy objects and letting the world know how absolutely wimpy I am!  Then a 15 or so on Saturday.   

AM - 5 on treadmill at 1%. 1 mile warmup and then 4 at 6:58. Felt like I had been up early running for a few weeks! (Cumulus 477.05)

afternoon - 10, 3 mile warmup to AC and then hit the track for 12x400.

1-1:13 thought I would be a little slower, not having done these for many months; 2-1:14; 3-1:13; 4-1:12 stayed strong through the first set (I break them up into fours in my mind, it makes it easier to handle than 12 or 16 or 20); 5-1:13; 6-1:13 really starting to have to work to keep form together and feet quick; 7-1:14; 8-1:14; 9-1:16 time shot up and I took a quick bathroom break, coming back I decided because of the break I would do 12 not 10 like was in my mind around 6; 10-1:12 brought it back and had a brief thought of hitting 16, it went away quickly; 11-1:15 fighting too hard now, I'll just do one more; 12-1:16 shows it was time to be done.

The fours went pretty good. I was happy with the times and that I was able to keep it together for most of the repeats. It wasn't 16, but it was solid. Legs were pretty spent by the end. Then I went and did weights - just 2 sets of the routine, as to not be too sore tomorrow. And then I went out and did a 2 mile cool down on DI loop. (Paramount 223.2)

AM - 5 Washington Loop and extension. Fought getting up this morning, but I ended up doing it. Glad I did. Wasn't sore or anything, but a little fatigued in the legs. Feel like I am getting more-and-more ready to roll. I made my final decision on Tucson - All they would give me was 1/2 price entry (not like I am some superhero, yet!, but having a very solid chance to win based on recent times, I thought they would do more than that. Whatever...) - so I won't be going. (Cumulus silver 137.05)

afternoon - 8 River Trail Run - felt the soreness, mostly from the weights, I think, but also probably some from the 4's.  Didn't ever really run out of it too much and the pace was nothing spectacular.  Ave was just over 7:00.  Did almost get hit by about 10 cars which was fun.  I felt like Frogger.  Usually this run doesn't have to deal with much traffic, only 2 lights where I have to stop, but today traffic was pulling out of every corner and store.  And none of them looked right when turning right...Ahhhh, my pet peeve.  (Paramount 231.2) 

afternoon - 12 out and back from PVHS down River Trail. I kind of like

this run, I may make it a regular throughout the winter. All downhill

out and uphill back. It does even out quite a bit along the river,

however. Really felt sluggish and out of it on the way down. On the

way back I hit mile 7 faster than I had done mile 6, so I decided to

try and negative split. And for the entire run back, I hit times

quicker than on the way down (not crazy, but 6:30-6:45), then I slowed

on the last 2 which have the more significant hill back up to the

school. But I did negative split by a minute and a half. Although I

wasn't blazing, it felt good to get the legs going. (Cumulus silver

149.05)

AM - 7.15 Green Springs Loop. Sleep running this morning, throughout the whole run. I spent most of the run at or near 8:00 pace. I just could get out of it. That is one of the things I love about the winter - most of my main runs/harder runs come in the afternoon when the temps are perfect and I am alert and can really do my best. Today however, I had to get a few more in the morning with XC awards dinner this evening. I'll still catch about 5 this afternoon and try to get a quick set of weights in. (Paramount 238.35)

afternoon - 5.3 Staheli Hill with Ruth and JFre.  Hadn't done this run in a long time.  I enjoy it, as it is a little change of pace and the hill work is consistent and hard in a part.  Came back and did weights (again just two sets, to avoid too much soreness - next week I'll bump up to three sets).  Then finished with 2 on the DI loop to stretch out and cooldown.  (Cumulus red 366.45)

AM - 5 Washington Loop. Felt quite a bit better this morning. No watch to compare pace to, but the run was just much smoother than the last few days and I felt more energetic. (Landreth 439.7)

evening - 8.3 SandHill. A beautiful and beastly run. The 1 mile sand dune always just about sucks everything out of you. But being out in the desert and enjoying a beautiful evening and sunset are all worth it.  Hit the last three miles dropping out of the desert at 6:20.  (paramount 246.65)

morning - 13.65 Club run out to Santa Clara and back through Ivins.  First run where I felt really good since the marathon.  I was really happy about this run.  The pace was smooth and I wasn't working to hit anything - it all just flowed.  6:40 ave for the whole run - slower at first and quicker at the end.  Ended with 4 miles of sub 6:20 pace (had another 6:20 in there somewhere as well).  Good ending to a good solid rebuilding week.  (Cumulus silver 162.7)

Week went well - got back into the weight room.  Hit the miles I wanted (80).  Had a decent speed workout.  And things felt solid at the end of the week.  Ready for another one.

Goals for next week:  Hit the miles at the same level for another week (80), then build up after that.  Have two good tempo runs - one on Monday and one on Weds.  Race fast on Saturday (10K) - win it! 

AM - 7.15 Green Springs Loop. Felt a thousand times better than last Thursday. Legs felt fresh and strong. No watch, but the run was much faster. I am ready to give this 10K a shot - the Butch Cassidy is overall a quick course, with a fast gradual downhill 1st half. But the 2nd half is not as forgiving as it has two big climbs and is on dirt. But I would still like to hit below 31. (Precision 7.15) Wore a new pair of Mizuno Wave Precision 8's today. Have never worn Mizuno and I wanted to give it a try. the shoe felt light and fast. It had good support and cushion to it. However, all shoes feel good in the first 100 miles - it's after that is the real test.

An interesting thing on my run this morning. While recovering from my stroke (almost 2 years ago 11/1) I noticed my left leg was much stronger than my right leg, obviously. And throughout that spring when I was running again, my left leg seemed to have all the power and my right just moved. Well, after I had my setback in April of that year and got going again a month later, it seemed that I never noticed that again. Today I figured out why - my left leg hadn't felt strong again, so both legs were just going and I had nothing to compare it to. Today, my left leg felt very strong again. It was a very neat feeling, caused me to run in kind of a funny limp, but it was neat to feel the power in that leg again. But at the same time, it was a little odd to realize that for nearly 1 1/2 years I hadn't felt the strength in either leg.

afternoon - 7 Hospital.  1 mile warm up and then 6 miles of continuous tempo.  Mile 2 - 5:45 a little up and a little down; 3 - 5:38 Goold was calling me an old man and wanting to race, but I tried to keep it under control, gradual downhill past Target; 4 - 6:30 hospital hill, did a pretty decent job at keeping the effort, but the hill is long and tough; 5 - 5:29 drop down the backside of the hill and gradual up along Riverside; 6 - 6:10 continued uphill along Riverside, settled a little here; 7 - 6:28 up to PV and once around track, felt pretty solid knowing I had to push hard to keep a decent time here.  Pleased with the run.  Effort was solid throughout, with just minor slips in effort.  Then regular weight routine w/ 3 sets.  And finally 2 miles DI for a cool down.  (Paramount 255.65)

AM - 4 on treadmill @ 1%. Easy 4 this morning. 1 mile warmup and then 3 at 6:58. Nothing too great. It is hard to get back on the treadmill when I have been enjoying so many beautiful runs lately. (Precision 11.15)

afternoon - 12.35 River Trail down to Dixie Center.  Felt slow and tired today because I hadn't eaten or drank anything.  Realized I would be in major trouble on the way back if I didn't drink a little, so I went the extra bit to the DC trailhead and got a good drink and headed back.  Run back was good - hitting 6:45's without any extra effort, but then I started to feel it.  The last two miles were poor.  I am attributing it to the lack of nourishment for the day.  That's okay though, because some things are bigger than running.  (Cumulus silver 175.05)

afternoon - 14 down 2450, onto Riverside, into fields, Staheli Farm, into Washington, and drop down at the DI and finish with part of the 800 loop.  First time I have run this, so now I need a name for it - PVHS/Fields run, I guess.  Run went amazingly!  I felt great.  Pace was consistent at 6:45, even when I tried to keep it under control, so that I wasn't going too fast.  Things were just smooth and even.  I would like to hope it is just another stage in my progression of running - not a passing fad - that 6:45 seems so easy now.  Finished the run with what I am going to call a Tinman Finish.  Based upon what I have read from Paul and Tinman research, a Tinman Tempo is a controlled Tempo pace.  So my Tinman Finish is at the end of all long runs, put into the next gear and have a strong controlled pace to finish - the goal, to continue to improve my finish for races.  So today, last three were 6:14, 6:04, 5:58.  (Precision 25.15)  Shoes felt good for their first longer run.  14 is probably the most I will ever take them, however.  There isn't as much forefoot cushion and I noticed it once or twice, but I was running so well I didn't care.