Marlin

AM.  Went to the gym this morning as it was not to bad out temp wise (29*) but I am still trying to get over this cold os I opt to go I'm side.

2 mile easy run at 8:24 to 8:00. (124)

3-7 miles progressed to 7:41  (140)

Mile 8 was at MP (7:24) for .50  - .25  miles at 7:19 pace  -  the last .25 mile was at 7:13  pace. 

PM. Went to rhe gym after pt and ran another 4 miles and the row machine for 30 min

1000 cals this afternoon 

AM.   Tempo run

3 mile w/u.  1 - 9:00  2- 8:30. 3- 7:54

Tempo run

4-5   7:24 pace. (144)

6-7   7:19 pace. (148)

8-9   7:13 pace. (150)

c/d.   1 mile

.25. 9:00 pace

.25. 9:30 pace

.25. 10:00 pace

.25. 10:30 pace 

PM    4 mile easy run after work     8:01 AP  

50 min spin class after the run

AM   Just a nice easy run this morning,  8 miles in 1:03:00  -  7:52 AP 

6:00 am  -  42* -  wind was 12 mph from the NW.  -  and wind chill temp was 36*

Ogden Marathon in 13 days

It was a good run as I just wanted to stay around 60 seconds below MP, and managed to do that ok.  16.25 miles in 1:15:18 at 8:20 pace.   I am looking forward to next weeks temps as they say it is to be in the low 70's.  Talked to Shelley and Alisa toward the end of my run as I was glad that they feel good and strong again as they are running the Ogden Half

My wife (Mauri) headed to Boise this morning as she will be running in some great temps and along the Boise Greenbelt and river.

AM   

Started running at 5:00 am this morning a s it was just alittle later then normal.  Great temps and awesome sunrise this morning!  Started out slow and tight this morning for the first 3 miles and then things started to loosen up and was able to pick the pace up.  Typical Monday -  I have taken on a major project painting the trim around the house, shop,  storage shed and chicken coop so this will be my omly run for the day.

AM   Speedwork.    4 x 800 x 400

Started at the Greenbelt and ran up to Skyline High Sschool track to run the 800's.  This was a nice change and enjoyed I'd a lot as I have been doing them on the TM at the gym. The pace was the same but effort was just alittle more and ran back to the truck at MP for 8 miles.  Love the workout this morning.  Not sure if this is going to be the only workout today or not but thinking about doing a spin class this afternoon.

AM

Set ou at 5:00 am this morning,  this must be my new time for a run as it used to be 4:30.  Oh well 5 is good!   Easy 6 mile as things felt good and relaxed as I even had to keep myself in check and back off the pace many times this morning.  Ogden in 9 days and getting excited and even more excited for my wife as she has not ran a full since Boston last year.

You know I was just thinking about why I have been slow getting out the door and in no hurry lately is because I have been able to catch some of the amazing sunrises when I start at 5 am.  I think this is going to be my new start time for the summer. 

AM   Tempo run

5 am and 41º with a slight breeze, not bad

3 mile Z2   -  4 mile tempo just over MP. -  1 mile c/d

Wore my new shoes to get a few miles on the before Ogden,  I like them alot. (Adidas adizero aegis)  

AM

5.50 mile  Z1/Z2 easy run rhis morning. It was just nice to take it slow and think about the race and to just process stuff. 

AM

6easy Z1 run,  had alot of fun as I ran with my wife this morning 

AM

6.55  miles on an awesome morning, 57º this morning and it was my first run shirtless :-)  This was for the nost part an easy run with  5 x .25 mile p/u.  I feel good and no issues 

AM

Just an easy run in the wind this morning. 

No run today,  stretching and sat in the hot 

AM

Just an easy taper run,  heading to Ogden in the morning as I am excited to see how Mauri does in the mararhon Sat. Morning.  

Day off,  travel to Ogden this morning

OK another marathon in the wind and rain, as if SLC Marathon wasn't enough

I had a great time hanging out with my wife at this marathon as this was her first full marathon since Boston last year.  We were able to get a nice fire pit up wind from all the smoke and a couple log ends to even sit on so we didn't have to stand so much.  Got our gear turned in and to the start line and was watching people peel there ponchos and trash bags off getting readyfor the start but desided to leave my poncho on for awhile and just deal with it until the rain stopped or I just got sick of it.

Race got started and on our way and felt good and just fell into a nice comfortable pace. Got through miles 1-8 good but at mile 9 I could feel my left hamstring twitch and I knew I would be fighting and nursing it the entire race.  I don't know what it is or what I have to do to resolve this issue as it is the same hamstring and the same area as always. Miles 10-13 my hands now were very cold and was squishing water out my shoes.  Got to the hill atmile 14 and ust wated to go up it a an easy effort and not spend alot of effort on the hill and just make up for it on the other side going down.

Crossed the dam and on the down side of the hill and thought I would be able to make up some time here but just had a hard time getting back into the 7:20's as the hamstring would just start acting up and had to just back the pace some and just settle for what it is, but was still happy with the pace as it was still in the low 7:30's and felt good about it.  Hands were so cold at this point and had a hard time just hanging onto the cups at aid stations and dropped the fruit and had a hard time openning a gel.

As of mile 20 I still had my poncho on and at least my chest and back was not to cold and I really didn't bother me, but for what ever reason I had taken it off to see if I could give the last 10k a push witch proved to be a dumb idea as I would have been fine with it on to the finish.  Miles 20-23 was ok still running low 7:30's and was happy with that but got to mile 24 and the hamstring was getting very tight  and at mile 25 it locked up and had to stop and rub it out and got back going again and just wanted to get to the finish.

With the weather conditions and all I still had a great time with my wife and all our friends and love running marathons and am very happy with my time and placement and a great start to the UGS series.

Splits

7:20 - 7:22 - 7:12 - 7:17 - 7:17 - 7:19 - 7:21 - 7:19 - 7:29 - 7:24 - 7:32 - 7:26 - 7:37 - 7:29 - 7:56 - 7:28 - 7:36 - 7:17 - 7:26 - 7:45 - 7:34 - 7:36 - 7:31 - 7:53 - 7:46 - 8:33 - last .34 miles was 7:23

AM

2 easy miles, jusf a jog  

AM

this was a very surprising run as I was not expecting the pace to be rhat quick and effort that low.  Just alittle tightness in the quads but over all I feel good.  Greenbelt/Sunnyside/John Holes Bridge loop 

PM

Eliptical for 1 hour

AM

Easy Z2 run rhis morning,  warm but windy run 

PM

Ran 5 miles at the gym this afternoon as I didn't want to deal with the strong wind.  Progressive Z2 run

AM

Went to the gym to do a short tempo run,  3.5 mile low Z2 run and 3.5 mile tempo.  Hamstring wasvjust alittle tight but not bad. 

PM

Z1 - Z2 run from the Greenbelt to Sunnyside loop,  legs felt alittle heavy but not to bad.

AM

6.10 easy miles

AM

Had a very good run this morning as I felt good and just 1 week out from Ogden.  Wow it is time for taper again as Utah Valley Marathon is in two weeks.  Hope for nice weather!!!!!!!

15 miles in 2:01:00  -  it was a nice and easy effort run but got windy towards the end of the run.   Alot of runners out this morning

AM

Easy 4.25 miles, well with the wind at my back!  Just got tired of the wind and didn't want to put up with it.

AM

Went to the gym to get a good speedwork run in. 1 mile w/u - 4 x 800 x 400  progessive 800's -  .50 c/d. - 20 min. progressive tempo run - and 5 min c/d.  Good effort and felt good except mu right knee hurt just alittle at the start but went away after the w/u.

PM

15.50 miles on the stationary bike at home 

AM

11.25 miles on the stationary bike before going in to the Greenbelt for an awesome mornimg run with light rain and very little wind.  6.50 miles from the Greenbelt to Stockmans to Freeman Park and back.

Very proud of my wife as she was up and out running by 6:00 am   

AM

 12 miles ont the stationary bike at home before going to the gym 

Ran at the gym as I wasn't wanting to run in the wind at all rhis morning, glad I did as I ran a good tempo run - 10 min w/u - 20 min Z2 run - 30 min tempo  10 min at 7:13 .  10 min at 7:08.  10 min at 7:03  -  1 mile c/d

AM

 Easy morning run before a very busy day of doctor appointments and a great worship group at church tonight.  getting an MRI done this afternoon to find out what is catching in my shoulder