Marlin

16 miles on the stationary bike after Church, got some extra sleep last night and feel very good.

AM   9 mile Z2 run.

PM  No run due to a pulled calf muscle at work

AM   20 mile stationary bike, no run as my calf is hurting

PM   40 min Arc trainer - 11.5 mile stationary bike

AM   1 hr stationary bike  - 24 miles

PM   No workout calf hurts

PM   2 mile easy run, calf is still not good.

AM   45 min stationary bike and stairmaster for 45 min

PM   45 min Arc trainer

AM   2 mile run  and 45 min stationary bike.

PM   2 mile run  stairmaster for 30 mi

AM   7 mile easy  run this morning

AM   Had my best run this morning in two weeks. Calf is feels much better but will not push to much just yet.   I have amazing friends!  Thanks Jeff for the invite.  I will get caught up on the blog over the last two weeks tonight when I get home.

PM   3 mile progressive run run this afternoon, 1 - 8:30  2 - 8:00  3 - 7:30,  30 min stairmaster, abs, weights,

AM   Went to the gym this morning for my run and Jeff, Curt and Lynette was already there running.  I was able to get a TM right by Jeff this morning, as we had great conversation as we talked everything from Boston in April to Church.

The run felt very very good this morning and no pain at all, mile 1 was at 8:30 pace, mile 2 was at 8:00, and miles 3-8.5 was at 7:30 pace.  I was very glad that I was running by Jeff this morning as I felt so good that I was going to pick the pace up to GMP and see how I felt and Jeff advised me not to do that just yet and to just be cool and ease into it for now, glad he was there to remind me.  Mauri showed up later for her long run as I was heading to Church for bible study.

Fun times with all my friends this afternoon!!

AM   I am feel so mich better but can tell I have had some time off from running as my HR has slipped some.   1 mile w/u - 6 miles at 7:30 pace - 3 miles at 7:13 pace - and a 1 mile c/d.  Talked to Curt this morning as he is looking very strong running this morning, and Mauri showed up about halfway into my run and she is looking strong also.  Wow all my running friend are running great right now , look out Sirf City Marathon and Boston Marathon.

PM   Ran 3.76 miles at Z1 and the stationary bike for 12 miles in 30 min and abs after

AM   Progressive speed work this morning, 10 x 400 x 400 jog, first one starting at 6:07 and the last one at 5:33.  I had fun running this one this morning and talked to Curt on the TM beside me.  After the speed work ran an 800 c/d and went into MP for the remainder of the run and a 1 mile c/d.   1 mile into the run I had to take a break because of one tomany cups of coffee. 

PM    Kami Shadley talked me into doing a spin class this afternoon and I had a great time, thanks Kami.  She is one amazing cyclist  (23 miles)  

Am   1 mile w/u - 8 mileZ2 run - 1 mile c/d 

PM   3.50 Z1 easy run this afternoom, stair master for 30 min,

AM   I was very tired this morning, Had alot going on yesterday, up at 3am read, run, work, run again, Church, and finally mad it home at 9pm    Tempo run this morning,  1 mile w/u - 55 min Z2 run (7:30) - 30 min tempo (7:03).                             PM    stationary bike 1 hr ride

AM    A nice and easy run this morning,  1 mile w/u - 8 miles at 7:30 Z2 (139 hr) - and 1 mile c/d.  Had a pit stop at mile 6,  had a great time chatting with Curt and Mauri  as Curt was into an awsome hill workout this morning. Also talked with Jeff this morning as he is getting close to his marathon in Cal. and the looks of his workouts he is going to do GREAT.  Going to try and get Mauri a massage set up for today to get her hip better.

PM   4.50 mile easy run 

AM   Slept in this morning and the 2 extra hours was so nice, got up and was in no hurry to get out the door and to the gym and was just hanging out talking to my wife awhile. Got to the gym and walked up the stairs and seen Curt and Alana running and Curt made sure to let me know that I was late, to funny as that is what I did to him the other morning.  :)

Talked to Curt and Alana for a few and got started with my run, I didn't know how far I was going to run for as I was not sure how my calf was going to hold up for the first long run after my injury and just set out for the run.  1 mile w/u and the next 7 at 7:30 pace and it still felt great so I went into a progressive run over the next 8 miles ending at 7:03.  Calf held up good and I was so happy about that. 

AM   1 mile w/u - 60 min Z2 run - 10 min c/ d -  ran next to Curt today and was nice to chat with him this morning, talked to Mauri and Kevin for a few and headed to work.

PM   30 min stairmaster, 4 mile Z1 run

AM   Speed workout this morning,  7 x 600 x 400 jog  the last one was hard as I wanted to do 8  - 600 and just didn't want to do the last one, and then an 800 c/d.  - had to make a quick pit stop due to the coffee and got back into a Z 2 run for the remainder of the run.  

PM   25 mile spin class tonight,  3 mile Z1 run  

AM    1 mile w/u - 8.50 mile Z2 run with the last two at HMP and still in mid- Z2 - with 1 mile easy c/d.   I have a friend  that has a very bad back and she is a runner also but is not able to run because of it, my thoughts and prayers are with her!

PM   45 min on the stairmaster for 6.50 miles and then some other stuff also.

AM   Tempo run this morning  1 mile w/u - 8.70 HMP + tempo run - 1 mile c/d.   Talked with Jeff, Mauri, and Kevin and seen Lynette this morning.  It was a warm morning but still the ice on the roads.

PM   24 mile spin class tonight

AM   I had a  ery good run this morning as I never did get to Z2 this morning.  Talked with Curt for most of the run a.d Jeff before amd after the run, ao glad it is the weekend 

Went to the gym this morning for another long run, windy, cold, and ice on the roads and not wanting to deal with it quit yet, but will be working more on getting outside more now that Jan. is almost over.  Had a very good run this morning as my body felt very good and was happy with the pace also and did a progressive run over the last 4 miles.  Curt got to the gym around mile 6.50 and was nice to talk to him this morning, and Mauri showed up alittle later for her long as she did very well also this morning.

A nice week of running and now ready for a rest day.  I want to thank my wife for an amazing fun time at Texas Roadhouse last night on our date,  love you very much honey!!!!

AM   2 mile progressive w/u - 7 mile Z1-Z2 run - 1 mile c/d  just an ok run, not alot of energy just ok!   Talked to Mauri as she was running next to me, and Curt before and after his run as he may be having IT issues again, I hope not - Curt I have a prayer out for you buddy! 

PM   Felt much better on this run then this morning,  4.5 mile run, 4.50 miles on thr stairmaster.

AM   Speed workout this morning - 1 mile w/u - 6 x 800 x 400 jog -  and MP for the rest of the run.  Ran by Curt this morning as he was doing speed work also and at a very nice pace, Nice workout Curt  

PM   Spin class tonight, 25.0 miles

AM   A nice Z2 run this morning, ran next to Curt and Lynette this morning and was very nice to talk to them this morning.

PM   A nice and easy Z2 run after work,legs weree just alittle heavy at the start but felt better as the run went on.

AM   Tempo run this morning - 10 min w/u - 20 min low Z2 - 20 min tempo 6:57  (138)   - 25 min at 6:53  (141)  - 10 min c/d. Ran next to Curt this morning with some talk but the both of us were into our runs, that happens sometimes.  

12.0 easy miles today,

Ran outside today for the first time in 6 weeks and I loved it, but the first 5 miles my HR and pace was all over the place and didn't get into a rhythm until mile 6 or 7.  My lungs was not used to the cold air at all, as I will be running more outside from here on out.  Talked to Curt and Andrea along the run.

Got a new pair of Saucony Progrid Guide 5 shoes and ready to try them out!!!

AM   Greenbelt - John's Hole Bridge - Sunnyside Bridge run this morning.  So nice to be outside again ruunning but my lungs need to get used to the cool air again, they are better then Sat. run and just a few more runs outside and should be good to pick the pace up again.

PM   5.05 mile run from the gym to and around Community Park and back to the gym, a nice outside run as I felt very good this afternoon and the pace was much better. 

AM   8.5 miles this morning, the full moon was amazing this morning! 

PM   2 miles before spin class, 26 miles in spin

AM   SRL run this morning, just a nice and easy run on a cool morning - 18* -  45 to 60 sec below GMP.

AM   Tempo run this morning, 10 min w/u - 20 min low Z2 - 45 min progressive tempo  10 min @ 7:03, 10 min @ 6:57, 10 min @ 6:52, 15 min @ 6:47.  This was a good run for me as yesterday I didn't have a very good day running. Ran next to Curt this morning and Lynette and had great conversation and getting caught up on things.  Just got done with my run and my wife showed up to take over my TM, good timing honey!  Drive safe everyone and have a happy day everyone!!!

PM  6.47 miles -  Had a very good run this afternoon from the gym to Community Park and around the park 7 times and back to the gym, stretching and 30 mins in the hot tub.  

AM   What an awesome run this morning,  Started out at the Greenbelt and ran to Sunnyside bridge - SRL  and seen Jeff and Curt this morning, it was so nice to talk to them (they are truly great friends of mine) made a few mlre loops tbere + some and called it a morning.  30* out ligbt snow and wbat a great way to start the day. Just an easy 8:15 OA pace

Run was good this morning, not great but good - set out at 5:30 am from the Greenbelt and made the loop from Sunnyside bridge to Freeman Park x2 plus some.  Felt good throughout the run but kept the pace alittle slower then norm. I have been working on not bunching the pace to close together between my quality runs and my long and recovery runs.

Went to the gym afterwards to see what Mauri was up too and she was still running when I got there as she only had 1 mile left to get to the 20 miles, Wow great job honey, I am very proud of you and you looked like you felt ok still ! Nice job

Stretched and sat in the hot tub

AM   32* out this morning,  4+ loops around the Greenbelt this morning on an awesome morning run .  Staerted out weak but got better with every mile, if I didn't have to get to work I would have ran more, as it was just one of those feel good runs! 

PM   Ran from the gym to community park and up Sunnyside and back to the gym. 5.50 miles

AM   Speedwork this morning, 8 x 400 x 200 - then MP for the rest of the run - and a 10 min c/d.  TM run

PM   4 easy miles at the gym this afternoon, just didn't want to run out side after working in it all day!

AM   28* out this morning and light breeze, Z1 Z2 run as my pace was up and down some and the legs are on the heavy side as they should have been after last nights strength training at the gym.  Greenbelt loop and Greenbelt-SRL-Sunnyside loop this morning.

PM   A nice run after work, Started at the Greenbelt through SRL and up to Sunnyside and back - 5.20 miles

AM   Tempo run at the gym this morning, 30 min Z1 run - 60 min progressive tempo - 1 mile c/d.  I was playing with the incline from .5% to 1% for most of the run and was a good run and my legs felt good :)

AM   7 easy Z1 run around the Greenbelt

PM   Wow, I had so much fun running this afternoon in the sunshine and warm temps.  Ran 10 times around community park as I would do 1 lap at GMP and the next at 45 sec slower. I felt very good and HR was low.  7.10 miles

AM   Got a few extra hours of sleep this morning and set out for my run at 8 am, one loop from the Greenbelt to Sunnyside to Freeman Park and back and one loop without Freeman Park, felt good as I was running 30 to 40 sec slower then MP except the last 2 miles as it was alittle slower and just enjoyed the nice warm weather. Will enjoy a day off for rest!

AM   Progressive 9 miles in Z1, HR was low and it felt very easy this morning ending at HMP. Ran beside Jeff and getting caught up on thing as I hadn't talked to him for over a week, also talked to Mauri and Kami and seen Lynette.  The gym is not as busy as it was a month ago.

PM   6 miles after work, had a very good day of running

AM   Speed work this morning - 6 x 600 x 200 c/d  got done with them and that dang extra cup of coffee, anyway got going again and w/u for an 800 and went into a MP for the next 2 miles and kept moving pace up every mile ending at 6:53 - 1 mile c/d.  Ran by Jeff for the first 5 miles and Mauri and Curt for the last 7 miles.  Thanks to the 3 of you for keeping me motivated and hope I didn't talk your ear off this morning.

PM   4 easy miles  at the gym

AM - 1  I was tired this morning and only ran 1 hour this morning, 1 mile w/u and 7 at 7:20 to 7:13. Talked with Jeff the whole run and got some great advice. Also talked to Lynette and Shannon this morning. One thing about running at the gym on bad weather days is talking to all my friends.  8.09 miles

AM - 2  Just 3 hours later I ran the very same workout as I did this morning. To windy to work and didn't want to go home and then come back into town later, I felt good and only .02 miles slower then the first run this morning.  8.07

Looking forward to the fun times at the running store tonight that Mauri Jeff and Gray are putting on

AM    Tempo run this morning,  -  3.85 miles Z1/Z2 run - 8.77 mile tempo run in 1 hr at 6:51 pace - and a one mile c/d 

PM   Spin class this afternoon with Kami and Gray.  24.0 miles

AM   I was going to run out side this morning but ended up at the last min. changed my mind and went to the TM at the gym and glad I did, because it was so nice to talk to Jeff this morning.  Also I wanted to work on some form stuff and things and the TM was the place to do it this morning.  8 miles at 7:13 pace, just a feel good run this morning.

Wow what a run this morning, set out from the bank a little after 5am and made 6.5 miles around SRL before meeting the group at 6am. Meet Jeff, Curt, Deborah, Lynette, Andrea at the bank and we headed back through SRL, Greenbelt, Freeman Park loop as we were heading back the wind was picking up and starting to chill off some and made it to the west bank for a pit stop and get a drink.  At this time it started to snow and blow very hard and just pelting your face as it was coming straight out of the South and we were still 5 or so miles from our meeting place.  When we all got back I still needed to finish off 2.5 miles and Jeff and I headed back up Sunnyside and back to finish off the 20 miles. I felt good on this run and am happy with my pace as I was 20 to 30 sec slower then MP. I did have a great  time  with all my running friends.  You know I wouldn't change a thing as it was some great training both physically and mentally.  Afterwards I went to the gym to talk to my wife and to see how she was doing as she was running her 20 miler this morning and then jumped into the hot tub and just relaxed.

AM   Just an easy run this morning as the legs felt heavy.  Meet Jeff as he was a couple miles into his run, 

PM   5.88 miles from the gym to Community Park and around the Park many times and back to the gym.  Much better run this afternoon then this morning. Z2 run.

AM   Speed work at the gym this morning,  1 mile w/u - 5 x 800 x 400 jog - and into a Z2 run for the rest of the run.  Felt good and pace was nice.  Ran next to Shan for half of my run and was nice to talk to her some, and Mauri showed up just as I was getting done.

PM   4 miles after work , Z1

AM   It was windy outside this morning and the way my legs felt I just didn't want to deal with it.  Ran next to Jeff for most of the run. Low Z2 run 

PM   1 mile w/u and 4 miles at MP this afternoon, ran beside Gray as we talked about alot of stuff, had a great time and the run felt good. 

AM   Tempo run this morning - 1 mile w/u - 22 min Z2 - 60 min progressive tempo - 1 mile c/d.  A good way to start out the month of March, I felt good and strong, ran with almost the whole running group Curt, Lynette, Andrea, Deborah, Shannon, and my amazing wife showed up later and was able to get a TM beside me.

AM   10 Z2 miles this morning, seen alot of my friends this morning- Jeff who was 3 miles into his run by the time I got there, Deboeah, Andrea, Lynette, Rex, McKay, and my awesome wife.

PM   3 easy mile after work, talked to Michael S. for quit awhile afterwords about his marathon.

AM   last night I went to bed congested, so I knew I was going to the gym this morning.  The run felt good and ran it completely in Z1 except for the last 2 miles at GHMP. Talked to McKay at the gym and sure hope he gets better soon.

AM   What a great morning for a run,  started out at the Greenbelt and made the loop to Sunnyside bridge and to JH bridge and one more Greenbelt loop.  Started slow and got better as the run went one.

AM   Speed work 2 x 1200 - 1 x 800 - 1 x 400 Had to work at it this morning, this week I will cut the miles and will only run once a day  as I am in need of a recovery week as the last 5 weeks have been 81 to 88 mile weeks.   Talked with Jeff, Lynette.

AM   Started out at the Greenbelt and got about 1.5 miles into the run and I ran into Curt and Jeff , well they ran into me  :)   I was in need of this recovery week, not that I like it but I sure needed it and will be ready to go next week for the last push for Boston.  It was nice to run into the guys this morning and so nice to see them out with me.  Sorry I had you make alittle bigger loop guys.

I had such a great time this morning, a I do know when you do a group run you never know what to expect, 20 miles unplanned and unaided in every way, but was ok and made me stronger mind and body. I was to run 20 today but due to the break this week I was only going to run 30 to 40 mins and turn around and come back but was with a great group of guys and great weather that I kept going with them and ignore the plan for today and so glad I did. When they say rollers (do not believe that, this was hill training) and I do need to work on some issues that I had this morning but that is the great thing about training, to find the issues and work on them right.  Thanks Curt, Jeff, Craig, Cache, for the run this morning!!!!!

AM   started out this run this morning with 35* temps and high winds, and some tightness in my calf muscles, but not to bad. Started at the Greenbelt and headed to SRL with a strong head wind and turned around at Sunnyside and ran  ack down SRL and looped around the Greenbelt and one more up and back on the west side of the river.  Legs felt alittle heavy and didn't push the pace to much but was a nice training run and was a good time to work on my form as I was running into the wind.

AM   Switched my morning and afternoon run around for today as my calf is just alittle tight but not bad , it is just that I think another half day before a harder workout will do it good and  be a better run.  Greenbelt loops + some

PM   10 very windy miles outside

AM   What agreat morning run, a light drizzle and tha smell of the fresh morning rain was awesome.  I would run 1 mile at MP and the next at 15 sec  below MP, felt good and was relaxed the whole run.

PM   5 mile easy run after work

AM   What a great morning for a run,  no wind, and 42*-  ran a tempo run up and dowm SRL - 1.25 mile w/u - 10 mile GMP - 1.25 mile c/d. 

AM   8.05 miles  The fist 5.5 miles was nice and at a good pace and then I was running out of gas over the last 2.5 miles. Glad it is the weekend 

PM  5.0 miles  Got off work early, so headed to the the gym as it was raining outside and didn't want to deal with it.  Felt good and ran the 5 at MP. 

AM   16 miles on the Bone road, lots of hills and wind going out and a tail wind on the way back. a good run but spent alot of energy going on the out part.  My wife is running out here on the Bone road and she left latter then the group , When I got to the truck to go out and see how she was doing she was at the turn around (8 miles) I am going a mile up the road every time and she is now at 11 miles and going strong, (I am very proud of her) 

AM   I was alittle worried about ice on the paths and the wind was blowing, so I went to the gym this morning and glad I did as I was I need of a mental boost, after the long run Sat I was alittle down on myself as I thought I wkuld have done alittle better at miles 14-16.  This morning I ran MP at a 2% grade and HR was low  to mid Z2 and felt good  (I am OK now) 

PM   4 miles this afternoon and some cross-training

AM   Went to the gym for an easy 5 miles  (Z2 run) 

PM   10.55 miles outside, it got windy and cold in a hurry.

AM   Splitting the milage in two equal run today,  ran JHB  - SRL - Sunnyside loop, 1 mile w/u and felt very good even after yesterdays hill workout so I ran the last 6 at a 7:10 - 7:13 pace at still low Z2. One of those feel good runs   25 days til Boston and only 20 days till Mauri and I leave for Boston. It is going to b e so much fun with all of our amazing friend there also.                           PM   6.25 miles from the gym,  around  Community Park and back to the gym.

AM   Tempo run this morning, 5 min w/u - 80 min tempo - 5 min. c/d - pace was good except the last 2 miles slowed just a bit. Ran with Curt and Jeff for about a mile or so as it was nice to see them.

AM   What a great morning run, I even ran without a shirt for the last 12 miles (so nice)  I ran the rolling hills around our house and around the River Bend Ranch and into the soccer complex and back on the same route. Started out easy and rolled into a good pace and even negative split.

20 miles 2:29:10 - 7:27 pace

1 -5 38:44 / 7:37 pace  (140)

6 - 10  37:27 / 7:36 pace (143)

11 - 15 37:05 / 7:24 pace (136)

16 -20 35:59 / 7:12 pace (143)

This was a run that I needed, I feel I am in an ok spot in my training for Boston and didn't push the pace all that hard this morning.

AM   Nice but cool morning run.  7.54 - Z2 run

AM   6 zone2 mile on a great morning

AM   10.10 mile tempo run this morning.  I have this bad habit to over dress on my runs so this morning I under dressed and started out alittle cold but warmed up after a mile or so and was fine for the rest of the run.  I had fun running this morning up and down SRL and not sure if it was because I pushed myself alittle more or if it is the official start of taper next week .

AM   3 + loops around the Greenbelt, 46* this morning and had rained overnight so there was some standing water on the paths and road.  Easy Z2 run this morning.

Slept in some this morning and headed out at 8 am and very nice weather this morning, Ran the same course as last week only two miles shorter.  Work on good form on the up hills and a good mid-foot placement, much better then three weeks ago and seams to become habit now.  Got around 5 or 6 miles out and the wind picked up and was a tail wind and I was well aware I was going to have to work at keeping a good pace on the way back, managed but had to work at it more.  Got it done though, now offically on taper!

AM   A cool run this morning,  an easy Z1 run around the Greenbelt.

AM   JHB to Sunnyside loop HR was alittle high this morning and not sure why for the pace I was running. Oh well it happens every now and then    Was blessed with GODS glory this morning around 5:20am--did anyone else see how amazing the moon and clouds mixed together was? 

AM    3 x 800 x 400 --- wanted to do 4 x 800 but just felt my calves getting tight so I just stopped and stretched and I will try to run allitle more this afternoon.           PM 3 mile MP at the gym

A nice run this morning and pace was good except my calf was tight some what but didn't hold my pace back.  Will take it easy with it over the next week.

AM    A very nice morning for a run,   I feel so much better this week as my calf was just alittle tight but no pain and don't feel the sore spots as I did last week.  7 miles at MP and 1.12 mile c/d.  

AM   A nice warm morning run.  Mauri land I leave for Salt Lake City this afernoon as our flight takes off at 6 am in the morning.  The time has come---BOSTON!!!!!!   I want to wish all my running friends  the best of luck at the big show.

AM   Early morning run from the hotel in SLC before our flight to Boston

Ran with Mauri this morning for an easy run this morning, I feel OK but legs are just on the tired side from all the walking, will take it easy today and just do some resting.

Finally got a chance to enter a short report as we have had a travel day to NYC today. and will report more later. I had and amazing time runing the Boston Marathon and the time we had with our friends.  I feel I ran a smart race and stuck to a game plan to finish under a 3:30.  I had a great time with the FRB masters team Jeff, Rob, Steve, and Walter as we got some great photos together and all.    This is what I do know for now is

3:29:05

started 8168 and finished 2943 overall

297 in age group

11/86 of all Idaho runners

This was a very hot race but I had an amazing time running it with my wife as she did an awesome job and I am so proud of her.

Will report more later.

AM   First run in 6 day as we were so busy in NYC and could not find the time to get a run in but it was a nice recovery week after Boston.  JHB to Sunnyside loop,I can't believe how well I felt, quads were just alittle tight at the start but worked out after a mile or so.  

AM   What a great morning - 44*- and just a slight breeze, pace was good and felt strong.  Greenbelt to Sunnyside to Freeman park and back.

PM   84* and a 4 mile mile run after work from the gym to Community park and made loops around the park and back to the gym.

AM    Greenbelt loops + one Freeman Park loop.   Just a nice easy run this morning.  Ran the last 2.30 miles with my wife as that don't happen very often,  (highlight of my morning run)

AM   What a morning for a run, I even ran with out my shirt this morning and was just fine!  Freeman park , Sunnyside loop + some.  First 5 miles was a progressive run and the next 5 was at GMP and 1.05 mile c/d.  Felt good to get back at it again and my legs feel good.

PM   5.33 miles around the house this afternoon, very windy run

AM   10.58 easy miles on a windy morning,  ran the Greenbelt-Freeman Park loop 2 times + some                                                                                                                       PM   5.75 mile run,  another windy day of running but it is all good! 

AM   To windy outside this morning so I went to the gym this morning,  talked to Jeff this morning  as it was nice to catch up on things.  7 miles with the first mile w/u and the next 3 at 7:24 pace and progressed every mile ending at 6:57 pace.  After running out side for a while now it was weird to run on the TM.

AM   32* and a little breeze at 5:30 this morning but warmed up nicely. It was nice to see a great sunrise and all the runners out this morning, Felt real good as I had a gel at the start and at mile 9 annd held up great until mile 18 and slowed some over the last 2 miles. Happy with the pace and energy level, I just needed one more gel.

AM   10 easy miles this morning,  Greenbelt Sunnyside Freeman Park loop + some   PM   5 miles on the TM at the gym

AM      Speedwork this morning at the gym as it was to windy out and wanted to do this workout on the TM anyway.  Talked to alot of friends this morning after my run.      PM     very very windy out this afternoon so I went to the gym again,  5 miles at MP 

AM      got up this morning with a sore throat and congestion, but was not goi.g to pass up a noce morming that we had, cool with a light breeze.  7.50 easy miles 

AM   still don't feel so well, head cold -- see what this afternoon will bring.

AM   I feel much better this morning and I am glad to have taken yesterday off to get better,  2 loops from JHB to Pancheri and 1 Greenbelt loop, pace was ok what a great morning for a run.  Looks like it is going to be a very busy weekend

PM   5.25 miles from the gym, I think I am almost over this head cold now and feel good again.

AM   A windy run this morning as I was not in the mood to run in it at all,  you see I had to work in it all week long and the one thing I enjoy the most is my morning run so it set me off just alittle this morning.  It was hard to stay happy for this run, one of those days!  Will try again tonight or in the morning

Set out for this run after Church and was in a much better mood, sunny and just a slight breeze.  2 loops from JHB to Sunnyside

AM   7 easy Z1 miles around the Greenbelt, stopped and talked to Gray this morning as he was running the Greenbelt this morning.

AM   Went to the gym for speed work this morning, felt good and it was nice to talk to alot of my friends this morning.  On the down hill slide of this head cold that I have had for a few days now.

PM   5 MP miles around Community Park on a nice and sunny afternoon.

AM   Easy run this morning around the Grewnbelt.

AM   Tempo run at the gym this morning, just to windy outside!  1 mile w/u - 3 miles at MP - 4.20 miles at HMP - .50 mile c/d.  I am looking forward to this Sat. run up at the cabin  there is great trails and dirt roads to run on and will be a nice change to my run.

PM    6.21 miles in 45 min on an amazing afternoon, I feel good and looking forward to my run up at the cabin in the morning.

AM   An easy run from the cabin in Island Park, two cow elk ran across the road about 1.5 miles into the run (that was cool)  will be going for a bike ride this afternoon with Mauri and maybe do some fishing this evening.

AM   Geeenbelt to Pancheri to Freeman park and back.

AM   Ran at Skyline track this morning, 6 miles with 10 x 100m pick-ups

AM   3.50 easy miles and 1.58 MP miles,  still have this head cold that hasn't gone away but is not as bad as a few days ago as I have had this now for 2 weeks. I will just have to trust the Lord for his protection for this weekend marathon.

AM   easy 3 mile run this morning, felt OK and it should be a great time at the Tommy Vaughn Marathon tomorrow and hang out with friends.  It's a small town race with alot of turns and turn arounds but will be fun.

This was a small town race but had alot of fun running it. I was alittle concerned about the course as there is alot of turns and turn arounds as it was the 1st annual run, but it was well marked out and aid stations and volunteers were good.

Race started at 8 am and on time as there were 5 runners that took off in to the front, John and two younger kids and 2 other runners in there 30's or so.  By mile 1 John and the young guys were in front by .25 miles and by mile 2 they were out of sight. The first 3 miles were just nice and easy as the two 30 year old and myself were just at about the same pace. At mile 4 I moved the pace up to a 7:15 - 7:20 pace and I  really felt comfortable and consistent at every mile. One of the runners fell off the pace at mile 7 and I felt like I was pacing the other guy as he was just hanging out about 10 yards behind me until mile 10.  He then faded out.  I was runninng by myself the rest of the race. Still running 7:20 up until mile 16 as the wind picked up and was getting stronger every mile and by mile 18 pace slowed to 7:35  and by mile 20 it was a head  wind from hell. But I just kept pushing it.  I was able to catch one of the young guys at mile 22 and saw the other one about a half mile ahead of me. Pace slowed to the low 8 min pace. About every 1/2 mile I was getting closer and could see he was looking over his shoulder alot as to were I was.  By mile 24.5 I passed him ( that was fun and I know how he must have felt because it has happend to me before and it is something that you remember for awhile). Finished strong. Just wished the wind didn't happen.  2nd overall finish.

AM   ran at the Ann Morrison Park in Boise, felt ok and just alittle tight but not to bad.

AM   Ran at the gym this morning,  progressive run as the first 2 miles was w/u and the last 6 was progressive with the last mile at sub  MP

AM   9 miles at the gym this morning, legs felt good this morning and HR in low Z2.  

PM    5 easy miles after work.

AM   Ran at the gym again this morning as I wanted to get a good tempo run in this morning.  1% incline - 1 mile w/u - 3 mile Z-2 - 7 mile HMP - 1 mile c/d.

AM   Easy run this morning - Greenbelt to Pancheri to Freeman Park and 3 loops around the park and back to the Greenbelt.  All in all I felt good and a nice warm but windy run.

AM   What a great morning for a run,  Ran from the Greenbelt to Sunnyside to JHB twice but added Freeman Park in on the last loop. Set out on my run at 3:40 am as I needed to get the run in and get to wirk.

AM   Had a nice morning of running!!  Left for the race early so I could run the sunnnyside hill before the race, ran up sunnyside 3 miles and down 3 and meet up with everyone at the start of the race just before the Bag Pipes started to play. My hats off to those guys as they did an amazing job and sounded awesome. Race started and my plan was to just run and see what happens, followed Lynette about 10 yards behind her and running around a 7:00 min mile, the course was alot of hills in it. About at 2.5 miles I felt good and wanted to pick up the pace and still running alot of rollers but was running at a 6:35 - 6:40 pace on the way back. It was a fun little race and a good training run. Got a 10 dollar gift card to Teton Running for 5 place (nice)

AM   Speedwork at Skyline track this morning,  1 mile w/u - 4 x 800 x 400 and finished the rest of the run in low Z2. Was thinking I was going to be alittle sore this morning, but felt fine. Only run for the day.

AM   8 easy miles on a warm 51* morning run , felt good and just played with the pace some, faster some miles and slow others.

AM      1 mile w/u - 3 miles at Z2 - 4.10 miles at GMP, I loved this mornings run as it was calm and 49* this morning and I even ran the last 4.1 miles without a shirt.  Also like that the sun comes up early now and I can enjoy the sunrise for tbe last few miles of my morning runs.  Hope everyone has a great day!!!!!

AM   Just an easy Z1 run this morning.

AM   early morning run as I needed to get to work this morning , Greenbelt - Sunnyside loop.  Alittle tired this morning due to 9 to 10 hour work days, so next weekends marathon will be a nice break.

AM   6 slow and easy miles this morning, 57* and just an amazing morning for a run.

AM   Same loop as yesterday, last two miles at MP.

AM   5 mile easy run with 10 min of p/u at GMP.  Getting excited for Utah Valley Marathon!  

AM   easy run this morning before heading to Provo

I can't seam to get my splits of of my Garmin, but this is what I remember

Got to Provo around 10:30 Friday morning and picked up my race bib and checked into my room at the Marriott Hotel. Decided to go and drive the course to kill some time and was to meet up with Neil at the expo later. Curt and Alana got into town and went and talked with them for a while and was nice to see them as it had been since we have gotten together for awhile and made plans to meet in the lobby in the morning around 3:20

Meet Neil around 4:30 or 5 and it was nice to talk to him in person other then the blog, what a great guy and was so nice to meet him. Hope to meet up at many more races or in Boise for a run when we go and see our Daughter in Boise. 

Meet everyone in the lobby and we were on the first bus up the hill, and come to find out he didn't know how to get to the start line and Neil had to direct him up there, but we made it there. It was nice getting there early as there was no line in the P.O.P and we were able to choose about any fire pit we wanted. One thing that I love about running is the friendships you make with other runners as we talk and laughed alot. 

Time for the start of the race and Gary, Neil and myself got together and the race started and the 3 of us were together for a few and Gary went ahead of us after a mile or so and Neil and I for the most part ran side by side from miles 1 - 3 as we caught up to the 3:15 pacer and followed him up to mile 7.5 and the start of the first big hill. I felt the pace was just alittle slow with the pacer and decided to move on and felt very confident I was not going to see him again, and by this time it became very stiff headwind,

8 - 9 was a little more up hill and then a short quick down hill and back up again.

10 -12  was down hill and due to the strong head wind it was not an easy down hill as the wind made you use more effort then what I should have.

13 I got to the half at around 1:36:30ish and I felt strong still and nor issues.

14  I lost satelite on my garmin and was not sure of my pace.

15 was more down hill and still have beenable to hold a 7:08 - 7:10 pace even with the strong head wind.

16 this was the last big hill, I didn't look up -  just kept my head down and moving and was able to pass alot of people here. It surprised me some when I got to the top as in the past I have not been a very good hill runner and usually fall apart on the up hills.

17 still some up hill but got to the top and was in pretty good shape and knew it was down hill from here.

18-21 very windy coming down the hill and it was kinda messing with my head as the wind was causing me to use more effort and was making it feel like I was running on even or up hill.

22 started to feel a twitch in my left hamstring that didn't surprise me, as the same thing has happend in the last 2 marathons, but was still passing runners and was giving me alot of confidence.

23 feeling the hamstring alittle more now and was not trying to work the left leg to much.

24 now passing alot of half marathon runners/walkers and some runners that I have had my eye on for a few miles. Still holding the same pace but feeling the hamstring alittle more and was just in hopes that it will hold out.

25 ok it was time to make a desision as it now was starting to hurt - take a chance on making it to the finish or stop and stretch it out, I think I ran a smart race and was not going to take a chance ont it locking up, so I stopped and stretched it out for about 30 sec. and it was much better, but surprised I was not passed by anyone.

26.2  well I am glad I stopped to stretch it out as it just went away and was able to finish strong, but bummed that I went 24 sec. over a 3:15.  Oh well, I am so happy with how I did as it is a new PR, and 9:36 min. under my qualifying time for Boston.  Got something to drink and eat and went to find the booth that had the Boston Qualifying shirts. (they are awesome - I love it)  Went back to the finish line to meet my friend and to congradulate them. Got with Neil at the finish and was so bummed his race didn't turn out the way he wanted it to

After the race it was nice to just hang out and talk with all my friend.

Finished 80 OA

4th in my AG

New PR of 3:15:24

Qualified for Boston 9:36 under

had a great day at a great race, just to bad the wind was the way it was.

AM   Greenbelt / Freeman Park loop + some, I felt ok and no real issues

AM   8 mile Z2 run this morning, what a great morning to run with no wind and temp at 43* - it was awesome.  Greenbelt - Sunnyside - SRL loop this morning + some.

PM   4:00pm run after work, 5.40 miles  on a breezy afternoon - Freeman Park - Panchari loop.  78*

AM   Greenbelt to Sunnyside and Freeman Park loop, ran under JHB as they have the floating bridge in now :)  It was 55* and windy but you know the wind didn't even bother me as I am getting use to all this wind stuff anymore.  Pace was nice and a good Z2 run this morning.

PM   4:00pm run - Freeman Park to Broadway,  4.20 miles on a very windy afternoon

AM   Did speedwork this morning and a short c/d and into a Z2 run for the rest of the run.

PM   4.20 miles around Community Park after a long day at work.

AM   9.28 miles this morning on an awesome morning, no wind and warm. Z2 run.  Greenbelt, Sunnyside, JHB loop and an up and back loop from JHB to Broadway.

PM   4.20 easy run from Freeman Park to Broadway loop

PM   Had to be to work early this morning and worked all day today, so I set out for this run at 7:30 pm.  Drove to sunnyside hill and went 4.5 miles up and then back down.  No energy after working all day and did'nt like running that late in the day eather.

AM   9.50 run from the Greenbelt to Sunnyside to Freeman Park + some.    1 mile w/u -  8 miles 7:13 pace Zone 2 run  (140 average HR) - .50 mile c/d.

PM   4 mile recovery run 

AM   Progressive speedwork today,  4 x 1600 x 400 - 1 mile w/u - 4x 1600 starting at 6:22 pace - 800 c/d  and then into GMP for the last 5 miles. 

PM  No afternoon run as the hamstrings are alittle sore.

AM   Zone 2 run this morning from The Greenbelt to Sunnyside to Freeman Park and back.  Leg are alittle heavy from a hard speed workout yesterday.  Will get caught up on the blog tonight if I have some time as work has been very busy and long work days.  A very nice cool morning to run and I am looking forward to the warm temps that we will have this weekend.

PM   4.20 miles - Zone 1 run around Community Park (6 loops) hamstrings are on the tight side still, but getting better.   76* this afternoon

AM   Tempo run this morning up and down SRL,  2.50 mile w/u - 10 mile tempo at a 6.58 pace (149-150 average HR) - 2.50 mile c/d.  It was getting hard to hold the pace over the last 2.5 miles of the tempo this morning. Overall a good runand the hamstring felt fine this morning.     I have made up my mind to run Deseret News Marathon again, this is a race that I completely failed over the last 6 miles and want another shot at making it. I is a fun race but just can' t get the last 6 out of my head  as to how bad I felt.  A whole new game plan and training for this one. 

PM   4.17 mile easy run from Freeman Park and around the Greenbelt and back. 

AM   4:15 am run, 56* and a slight breeze this morning. 7.08 easy mile

AM   2 miles run, just couldn't get into the run this morning as I was thinking about work and what all needed to be done today, so I just cut it short and went to work.  :-(

PM   Went to the gym and ran 10.

This was the run I wanted to get in yesterday! But you know everthing worked out OK, what a great morning for a run, body felt good, and my wife was out running which makes me very happy, she is starting to feel better now and is just takinng it slow :-)

Well I have to head out of town for work this morning and I am not sure how the running will go for the next 2 or 3 days but will do what I can.   

AM   WOW what a very interesting run this morning, I am in Anaconda Mt. setting up a log home that I built.  Set out for my run this morning at 4:30 like normal and not sure where I was going but started running up there main road and it was actually light very. ran up two miles and back and did that twice for an 8 mile run this morning.  Not sure I will get in an afternoon run due to a long work day.

AM   9.18 miles this morning, got back last night from working out of town.  The first 6 miles were just nice and easy as the lags felt tight, but felt much better over the last 3.  Ran into my wife around mile 6 as she was out for her morning run,  I am so glad she feels better and is running some again.

PM   5 miles around Community Park, (78*) I would alternate 1 loop easy and the next ar GMP and had fun with it. 

AM    Decided not to do my normal tempo run this morning and headed to Sunnyside hill for up hill and mainly the down hill training.  Ran into a bead wind the whole 5 miles up but the down hill was awesome, just worked on good form and stride on the way down.

AM   What an awesome morning for a run, warm- no wind- and ran without a shirt on!! Greenbelt, SRL, Sunnyside loop, wanted to go a few more miles but forgot to turn off the water in our garden and cut the run short to go home and turn it off.

PM   Alittle to hot outside after work, 90* is what my Truck said, set the TM at 1.0% incline and ran 2 mile w/u and 5 mile MP.

AM   Had to be at work by 6am so I did'nt have time for my long run this morning, will run long on Sunday

AM   Sleep in some this morning, ran 2loops from the Greenbelt to Sunnyside and to Freeman Park and back + 3 extra loops around Freeman Park.  Wind was calm up until mile 12 and then got windy and the pace slowed some.

AM   What an awesome morning, just a nice and easy run this morning and even had my headphones on and my Gospel music playing :-)   Well it will be another long week as I have another house going to N.Y. next week

PM   4 miles after a long day of work.

AM   Was going to do hills this morning, but at the last min. thought I needed speeed work alittle more.  Ran  3 x 1600 x 400 at a good pace, and an 800 c/d and the remainder of the miles was at GMP/HMP. 

PM   Didn't want to deal with the high wind so I headed to the gym again this afternoon, a good progressive run

AM   Greenbelt, SRL, Sunnyside, Freeman Park loop this morning.  This was a very fun run this morning as the Greenbelt and Freeman Park had tents, blankets, rope and people asleep on the ground everywhere. Mid  Z2 run this morning as the pace felt very good and relaxed.  Should be a great day with family and friends today!!!!   Happy 4th everyone

PM   4 easy miles this afternoon

AM   7.44 miles this morning, the run was hard as I didn't get much sleep last night and left the house feeling sluggish but got it done.

PM   Tempo run this afternoon,  8.32 mile run - feel much better this afternoon!  10 min w/u - 40 min tempo at GHMP - 10 min c/d

AM    Recovery run this morning on an amazing morning, legs are alittle tight but not to bad but it was nice to just take it very easy and enjoy the morning.

PM   easy 4 mile

AM   16 miles on the country roads around my house, these are rolling hills that are very similar to the second half of the Masa Falls Marathon.  Well this is the first time that I have gone over 100 miles in a week and looking back over the week I had some great runs and put alot of effort into my speedwork and tempo runs this week and had some nice RR also that helped, I do have to say that after my 16 today that I don't feel bad or fatiged and felt strong, it was not a quick pace just 30 to 45 sec. under MP but felt good and had a fun time running the hills.  Will cut back miles as DES NEWS MARATHON is in two weeks from Tuesday.

AM   6.90 easy miles this morning, Broadway - Freeman Park loop.  Well they are starting the work on the new Greenbelt on the east side of the river, it will be nice when it's complete but we will see where the running path takes us while all the work is being done. 

PM   To hot for a run outside this afternoon, 95*  so I went to the gym for an easy 3 miles.

AM   Speedwork this morning, 1 mile w/u - 4 x 1200 x 400 - with remainder of run in Z-2.

PM   easy afternoon run

AM   7.40 miles this morning on a cool and windy morning.  Just and easy Z-2 run

AM   6 easy miles

AM   Ran the rolling hills around our house, I head to upstate N.Y. in the morning for work and will be there for 1 week, and not sure how the running will go but am glad I am on taper while I am there and don't have to think to much about getting my runs in an just kinda enjoy the area and do some sight seeing after work.   Des News Marathon in 10 days   :-)

AM   Started my run at 2:45 this morning as I needed to be on an early flight to upstate N.Y.  7.60 miles on a warm 62* morning

AM   Just a nice and easy run this morning, talked to Shannon on the run as was just getting started on her 14 mile run. Heading to Salt Lake in the morning for the Des News Marathon.

AM   Easy run before heading to SLC

I will report tonight when I get home.

OK I finally have some time to get my race report done.  Woke up at 2am and made it to the bus pick up by 3am, while waiting for the bus I had meet a runner from Atlanta named Robert and had some great conversation with him and talked alot about running Boston as he ran it in 2011.  Got to the start and was very happy to catch up and talk to alot of friends It was great to catch up with Steve and Rob up there and to just hang out and have a good time, also was finally able to meet Allie as she is an amazing person and runner, meet James and Sasha also.

Got to the start line and was very surprised to see my friend McKay was running this marathon and was very happy to see he is back at it again. The race started and was heading down the hill, the first 2 miles felt Ok but was trying to hold back some and not get to carried away, by mile 3 I felt my legs getting heavy and didn't surprise me as I my tape sucked for this race. got to mile 6 and started up the 1.5 mile hill and was just was taking it easy and not push to hard, got to the top and was heading back down and had some good conversation with a few runners as they were trying for a BQ

 At mile 10 and the legs still felt heavy but was not getting any worse and just kept running at a comfortable 7 min mile. At this point I caught up to a group of 8 or 9 runners as we all just held the same pace to the bottom of the hill by the zoo. At this point I backed off the pace and just ran conservative through the residential area. Got to mile 20 and the group that I have been running with atarted to brake up as a few started to pull ahead of me and some faded back and I decided to try and keep up with the two guys in front and got to mile 21 and  I was sure that I was  not able to keep this pace as my leg are on fire, Made it to the finish line and was very happy with my time as I was 9 min faster then last year and 56 OA and 4 in my AG.   

PM   3 miles at the gym after work.

AM   4 easy miles at the gym, my legs are starting to come around again.

AM  7.50 miles around the Greenbelt, SRL, Sunnyside loop. 

AM   Had a good run this morning and pace felt good an HR was mid Zone 2.  1 mile w/u - 9 mile Zone 2 run - .61 mile c/d.  Running the Grand Teton Relay on the 18th and 19th of Aug, it will be an awesome and fun time.          PM   3 easy miles at the gym.  24 miles on the bike

AM   Speedwork this morning,  1 mile w/u - 5 x 800 x 400 - 800  c/d - 20 min at GMP. 

PM   5 miles this afternoon.   6.50 miles on stairmaster

AM   1 mile w/u - 5 mile MP - 4 mile easy run on a great morning for a run, slept under the stars last night with my wife and it was great and so much cooler.

AM   Got a late start this morning as I forgot to do the chores last night and had to do them this morning along with shutting down the irrigation.  Ran a tempo run this morning and had a hard time fighting off the mental part of just saying the heck with it this morning, but after a few miles I got over it and I was thankful to be running and my pace was good and I was felt like I had good energy. Stairmaster -3 miles, Elliptical - 4 miles

AM   Greenbelt - Sunnyside Rd. except turning down SRL I went straight up to I-15 overpass and back to SRL and to Freeman park loop. Pace was 30 sec. to 45 sec. below MP.

AM   Had a very good run this morning and unaided, felt strong and no problems with the body.  I have had a very good week of running this week!

AM   9.2 easy miles on a very warm morning - 72* - Greenbelt, Sunnyside, SRL, and Freeman park loop.

AM   Ran speed work at the gym this morning,  4 x 1600 x 400 (progressive runs)  and finished at MP for the remainder of mile. 

AM   We are up at the cabin in Island Park, ran a the rolling dirt roads and just had a fun time this morning .  Now for some upper body work out as we are going rafting this afternoon.

AM   4 miles after work, 

AM   1 mile w/u - 10.5 mile tempo run - just as I was getting back to the truck I ran into Curt and Deb as they were on a long run this morning and ran with them for 3.5 more mile to make 15 even.  It was very nice to run with Curt again and I am very happy his hip is much better. It was nice to catch up again this morning Curt.

AM   Got started around 7am this morning as it was nice to get alittle more sleep.  Greenbelt, SRL. Freeman Park loop, Felt good up to mile 18 and the pace slowed some, but after yesterdays 15 mile and only 1 gel for the run I expected it.  Looking forward to next week end as Mauri and I will be running the Grand Teton Relay with our friends.

AM   A nice morning run, temp was 56 and just a slight breeze.  Pace was good but did start out sluggish at the start but felt better as the run went on. Greenbelt, SRL, Sunnyside loop.

PM   3.03 miles on the Elliptical

         12.0 miles on the stationary bike

AM   Speedwork this morning, + MP run at the gym.      

AM   easy 8 mile run

PM   4.0 miles on stairmaster  -  and 11.30 miles on the stationary bike

AM   4 mile easy run, and 6.03 mile tempo run this morning.

Grand Teton Relay - 3 legs with a total of 18.3 miles

AM  Easy run this morning from the Greenbelt to Sunnyside bridge and back.

PM   5 miles on the stationary bike.

AM   Speed work this morning at the gym,  4 x 800 x 400 c/d  and remainder of the run was a  Z2 run.

AM   An easy morning run,  felt good and getting excited for Saturday morning and hang out with all my friends.

AM  Ran from the house and on our rolling country roads, what a great morning for a quick run, no wind-cool temps-and an awesome full moon.  Body felt good other then some thightness in my calves when I got out of bed.  

Had a great time running this race and hats off to the Pocatello Marathon for a well put together race!

Last Wed. I was stretching and felt my left hamstring start to ache and not feel right. It just didn't go away all week long and was still there on race morning. I decided to run it as planed and just take it as far as it will carry me. My plan was to run the first half or so under pace and from the hill before the high school and on to the finish at 10-15 seconds over pace if needed. Is this the best way to run most races - no - but it is what worked last year and I PR'd and made it into Boston. Saturday was a PR also so I hope it makes it into Boston.  We will see in two weeks.

Met the group at the start line and talked and had a great time. Lined up and the race got started and we were headinng down the hill and I was just in an easy run for the first mile and felt my hammy from the very start, after the first mile I moved the pace up to the planned race pace and just got comfortable. The miles went by quick and before I knew it I was at mile 6.5 on the up and back section of the course and saw Lynette coming down as I was heading up and saw Glen and Andrea on the down part of it. I was feeling good other then this hammy was just there and not getting any worse nor any better so I just kept going with it.

At mile 10 or so I saw Dane R. up ahead of me and I was getting closer  and closer and pased him just before mile 11. Now that made me smile and feel good and even had to give myself an ataboy :-)  Got to the half and saw Gray, Rex, and Rob as they were running down the road as a w/u and got some great energy from them. The course is now flatten out and could now feel the hamstring alittle more but not to bad. Made it through Inkom and was starting up a 1.25 mile uphill and just didn't want to push to hard on this and cause this thing to cramp up. Got up it and on the way down the other side and felt good going down.

Got to mile 20.5 and going up the Century High hill and my pace slowed alot, but got to the top and just kept it slow for a while and tryed to just recoup and get up to pace again. I now slowed the pace down to 10-15 sec below pace and felt the hamstring starting to get tight now around mile 23 and was just hoping it will hold off. I still feel very good and breathing was low but it was just the dang hamstring that was the problem. But still felt like I was able to hit a 3:13 time if it held out.

Ok, got to mile 24 and it didn't want to play any more and just locked up and had to stop for 30 to 40 sec to stretch it out and got going again and it happend again at mile 25 and had to stop and stretch again.  The 3:13 was out of the question and now just was hoping to make it under the 3:15 mark but was just short of that by 13 sec.  But this was a new PR for me and was so happy with my time considering the conditions.  I love this race and the course challenges me.

Splits was   1-7:45,  2-7:07,  3-7:16,  4-7:12,  5-7:08,  6-7:11,  7-7:18,  8-7:16,  9-7:09,  10-7:04,  11-6:59,  12-6:54,  13-7:28,  14-7:00,  15-7:23,  16-7:37 (hill),  17-7:37 (hill),  18-7:27,  19-7:17,  20-7:35,  21-8:26 (more hills),  22-8:18,  23- 7:36,  24 and 25 I had cramp issues and forgot to push the lap button, but the time for the two miles was 15:57,  and the last 1.23 miles was 9:03 time at 7:22 pace.

Great race and organization and will be back next year.

AM   easy jog up and down a 2 times on the west side of the Greenbelt.

AM   The mornings are getting cool now,  49' at 5:00 am.  Ran the Greenbelt to Sunnyside loop + some.  Legs are tight but got better every mile except the last mile they were starting to get tighter.  Seen Shannon on the run this morning

PM   5.83 miles on the elliptical this afternoon

AM   I had an awesome morning run, ran 6.0 easy mile solo fromthe Greenbelt to Pancheri to Freeman Park and back and was going to make one more smaller loop, but my wife showed up for her run and we ran together for 5.30 miles and just talked and had a great time. We ran from the Greenbelt and up SRL and back and she kept going on to finish up her run.  I am so glad she feels better and getting stronger  and is running again.

AM   Set out for a run this morning from the Greenbelt and got 1 mile down the road and turned around and ran back to the truck and went to the gym, legs felt tired and things just was not right.  Road the bike and it was much better and had a good workout even,     Ran two miles and road the stationary bike 1 hour for 24.3 miles.

PM   Ran 6 miles on the TM, 2 miles easy and 4 at MP.

         4.55 miles on the Elliptical after my run.

AM   5 easy miles around the Greenbelt.

PM   3 mile TM run, and 45 min. stairmaster workout for 5.69 miles.

Went and meet up with Jeff and Kami to watch Justin run his XC meet at Freeman Park, he did great as he is going to be an awesome runner like his Dad.

AM   Slept in alittle this morning, I went to the gym this morning because I wanted to get a good stretch in after my run and most of the time after running outside I never stretch as I find other things to do, and it seams that if I run at the gym I always stretch after my run.

Very happy with my pace and HR this morning as I felt good and no body soreness.   Ran 10 min W/U,  30 min at 30 sec. below MP,  10 min at MP,   10 min at GMP.   Stretched for 40 min. and sat in the steam room for 30 min.  Start of a nice weekend and can't wait to hang out with all my running friends tonight.

AM   Just an easy run up and down the west bank of the Greenbelt, low energy this morning.

AM   I ran on the TM at the gym this morning as it was windy and not wanting to deal with it, also it gave me a chance to check my HR at MP with some incline.  1 mile w/u - 4.0 miles at MP (139)

AM   Man it was cool this morning, gloves, hat, long sleeve shirt, and my new running pants.  Alittle over dressed but not to bad. Started from the Greenbelt and ran up to SRL and meet up with Jeff and ran up to Sunnyside together as he kept going and I turned around and ran back to the truck.  Saturday morning I am running TOU Marathon as I love this race also, I am going to just run and have alot of fun as I am running with a friend and a FRB member as he is wanting to better his BQ time, should be nice weather also.    A few weeks  back Mauri and I ran the Grand Teton Relay and one thing that we enjoyed was that we slept under the stars and woke up and ran our legs of the relay , it was alot of fun!   So I am going to do it again, I cancelled my room to the Holiday Inn Express and traded it for my sleeping bag, crazy but it is going to be fun.

AM   Easy run around my house this morning at 4:15 am

I love the Top of Utah Marathon as it is run in cool temps and what a great course and some amazing runners,  FRB runners, and friends show up to run this race.  Grats to Jake for the win - he did awesome!

Meet Karen Smith at the bus pick-up area and we rode the bus up together, and just had a great time in the tent talking with everyone before the start.  Got close to the start of the race and I went to turn on my watch and it would come on and turn of right away, NOT GOOD I know I charged it but I also know that I should have looked at it to see if it turned on when I pulled it from the charger before I left home. Oh well this was the first time I will be running a race with out a watch.

Meet my friend Glen at the start line as I told him that I would run with him to better his BQ time but what good am I with out a watch right, LOL.  We got beside the 3:25 pacer and talked some but we never really talked about strategy, pace or anything and just thought we were going to hang out with the pacer.

The race started and for the first 2 miles we ran with the pacer and worked our way through runners and  we had got in front of the 3: 25 pacer and was just there for another mile and got to the first aid station and the pace felt alittle faster and we were pulling away from the 3:25 some and I asked Glen if he was ok with the pace and he said yes and we kept going.  At mile 5 I had to stop and use the bathroom for pee stop #1 which some times this is normal and did not think nothing of it, and told Glen I would catch up to him. Ran past the pacer and caught up about .25 mile ahead of the pacer, and pace was around 7:35 or so still and was ok by me but asked Glen if he was ok and said yes.  I felt very comfortable running this pace and felt like a Z-1 run. We ran through some more aid stations and at mile 9 I had to stop and pee again and now this was not normal and did not know why as I was drinking the same fluid as I always do and told him I would catch up to him again. Got done and now the pacer was still behind me and caught up again and now we were about .25 mile ahead of the pacer still.

More aid stations and the same fluid intake as always and had to stop to pee again at mile 12, now this is not good and it dawned on me that I was running at a much lower HR and not needing as much H2O and just had to pick the pace up. Got up to Glen just before mile 13 and just had to keep going, felt bad but I think it was the best for the both of us,  got to the half with a time of 1:41:50 and just got into a good comfortable pace that I felt I could hold for the rest of as I didn't have a watch to tell my pace or time and you know it was kinda nice to run like that but was scared to death about it up at the start.

Now hitting aid stations with the same fluid intake and no problems and never had to stop to pee again. (humm)  I was passing alot of runners and felt good as we were running the rural area of the course and hit the rollers and some up hills and alot of right and left hand turns and felt the pace slow some but not to much. Around mile 23 I felt my hamstring just alittle bit but would come and go and didn't think to much about it.  Got to mile 24 and felt good and pace was just a bit slower then a few miles back but I was still passing runners. Got alot of energy off of the spectators the last few miles that help alot and turned the last corner heading for home and I could not beleive it, I seen the the clock turn 3:18 ish  and just couldn't beleive it as I finished with a time of 3:18:34 and just 30 seconds slower then last year.

1st half time was 1:42:30 - 7:49 pace

2nd half time was 1:36:04 - 7:20 pace   

Felt good about the second half of the race and pleased with the pace and my overall time.  Not my best OA time but it is my best 2nd half effort.

Grats to all my friends, Jake, Allie, Steve, Glen with a new PR great job, Karen with a new PR,