Just Keep Runnin'

4.0 36:00 163 Treadmill 

4.0 35:00 163 Treadmill

8.0 70:00 163 Treadmill

4.7 157 40:00 - treadmill

4.8 163 40:00 - Treadmill

5.0 40:00 165 - Treadmill

9.0 80:00 167 - Treadmill

5.8 45:00 165 - Treadmill

5.8 45:00 167 Treadmill

5.7 45:00 170 Treadmill

The incline was probably set to high (not consistent with the treadmill I usually run on).  I felt like I wasn't going to be able to finish my run, so I lowered the incline and eventually the speed.  There also wasn't a ceiling fan very close to this treadmill...

9.6 80:00 165 Treadmill

This treadmill was two away from the one that I normally use (which I didn't use because it slope downward and wouldn't adjust today) that has a ceiling fan above it.  I wonder if it's the ceiling fan, or if I am ramping up too fast.  After taking November and December off (basically), maybe I'm not ready for 7.5-7.8 miles per hour for 25 miles per week.

5.6 45:00 166 Treadmill

5.0 40:00 163 Treadmill

5.6 45:00 163 Treadmill

11.1 90:00 159 Treadmill

6.23 50:00 166 Treadmill

6.2 50:00 159 Treadmill

6.2 50:00 159 Treadmill

12.3 100:00 163 Treadmill

6.2 50:00 161 Treadmill

6.2 55:00 159 Treadmill

5.2 45:00 163 Treadmill

13.1 115 159 Treadmill - Gatorade at 22 39 53 69 84 98 113 minutes - almost 32 oz.  Much easier than running 100 minutes without Gatorade.

6.2 50:00 167 Treadmill

6.2 50:00 166/181 Treadmill

1 easy, 4 at tempo, 1 easy  Tempo is approximately 6:30-6:45 + 0:45 - 1:11 for Treadmill

9:27.7 133

7:32.4 167

7:27.0 173

7:30.1 177

7:29.5 179

8:39.2 172

0.2 1:53.4 171

5.3 50:00 159 Treadmill

12 105:00 160 Treadmill, Gatorade

5.3 45:00 157/185 Treadmill - 1 mile barefoot

Warm up, followed by 5x(2min @10mph + 2min @6mph) then cool down

After the 4th 10mph, 5.5mph for 3min... Max HR for the 10 mph was 178, 180, 182, 184, 185

8.1 62:00  Treadmill

1 Mile Easy, 7 @ 8mph

8:45 147

7:30 170

7:30 174

7:30 176

7:30 177

7:30 178

7:30 180

7:30 181

0.1 0:45 181

5.6 50:00 151 Treadmill - easy day

14.1 115:00 163/170 Treadmill

Gatorade at 22,37,51,66,80,95

Total Time HR at time/Ave HR for time interval

10:02 158/149

20:22.2 163/161

41:07.5 167/164

60:00 166/165

80:09 165/165

92:16 166/164

102:31 167/164

111:10 167/166

114:59 167/167

5.6 45:20.7 161/185     Warm up, then 4x800 (9.5mph) with 1:30 RI (6mph).

 miles time ave hr/hr at end

1 9:05.5 140/144

0.5 4:25.1 149/151

0.5 3:09.8 172/178

0.17 1:37.4 164/151

0.5 3:08.9 173/181

0.17 1:40.0 169/156

0.5 3:11.5 176/182

0.17 1:44.1 172/158

0.5 3:10.0 178/185

0.17 1:39.2 172/159

1.42 12:29.2 163/164

6.4 50:00 165/177  Treadmill 1 easy, 5 tempo...

Time aveHR/endHr

8:54 139/152

7:30 163/171

7:30 170/172

7:30 173/173

7:30 174/175

7:30 175/175

0.4 3:34 169/166

6.6 52:15 153/160 Road! easy - tried to keep HR at or below 155

Distances? Time HR

.94 7:32.2 148 slightly uphill

.91 7:00.7 154 slightly down

1.25 9:31.6 154 down then up

.2 1:42.1 47 down - turn around

.2 1:59.6 157

1.25 9:44.3 154

.91 7:24.6 155

.95 7:13.8 154

14.0 1:56:02 152/160 Treadmill

8:15 141/151

8:15 153/159

8:17 152/155

8:19 153/159

8:12 157/158

8:28 154/156

8:14 151/149

8:12 150/150

8:12 150/150

8:28 151/154

8:18 155/153

8:17 152/154

8:16 155/155

8:16 156/157

6.0 49:45 158/187 Treadmill - 2 x (4 x 400 with 1:30 Rest) with 2:30 Rest.  1st 5 400s at 9.5 mph, last 3 at 9.0 mph.  Rest at 6 mph.

1.5 13:58.7 131

1.46 10:59.1 166/182 4 x 400 with 1:30 Rest

0.25 2:33.6 164/150

1.46 11:13.2 171/181 4 x 400 with 1:30 Rest

1.33 11:00.8 169

8.5 66:00 170 Treadmill

7.33 65:00 149 Treadmill, easy

12 98:66 153/159 Treadmill

7.1 60:00 160/183 Treadmill

1 8:27.1 125/140 warm up

1 6:42.8 170/176 at 9mph,

.25 2:29.0 158/149 at 6,

1.75 11:39.3 179/183 at 9,

.25 3:50.7 146/153 at 4,

.25 1:41.1 168/178 at 9,

.25 2:56.4 159/150 at 5,

.5 3:22.0 73/180 at 9,

.25 2:54.4 160/150 at 5,

.5 3:21.3 173/180 at 9,

1.1 at 11:06.9 160/156 6 - cool down

7.3 60:00 157/173 Treadmill

2 17:44.6 140/145 - 6.9 mph

3 22:29.1 167/170 - 8 mph

2 17:05.0 161/159 - 7 mph

0.3 2:41.2 159/159 - 7mph

8 70:00 148/156 Treadmill - easy day

2.0 17:43140/146

1.0 8:33 147/152

2.0 17:26.2 150/150

1.0 8:53.3 151/152

2.0 17:32.1 152/153

16.25 140:00 150/158 Treadmill

1.0 8:54.9 133/147

5.0 42:24.9 150/155

5.0 42:57.0 151/153

5.0 43:29.5 152/157

0.25 2:16.2 155/157

Gatorade at 22min, 37min, 51min, 66min, 80min, 95min, 110min, 125min

Banana (2 bites) at 80, 110, 125

6.25 50:00 160/183 Treadmill. 

1.28 12:00 Warm up

.62 at 9mph

.25 at 6mph

1.25 at 9mph

.25 at 6mph

.62 at 9

.25 at 6

.62 at 9

recover at 6 for a few minutes, then 7 'til 50:00

9.15 72:00 164 Treadmill 

10.1 90:00 146 Treadmill - easy

13.1 105:30 151/159 Treadmill

22:10 141

14:49.5 153

14:07.9 153

14:53.5 155

14:00.3 155

15:02.2 154

10:32.1 155

6.35 50:00 158/180 Treadmill.  wu, 3x1600 w/ 400 ri, cd

8:44.0 124

6:42.6 167/173

.25 2:28.5 155/146

6:40.7 172/176

.25 2:26.2 162/153

6:42.6 175/180

.25 2:28.9

1.6 13:44.2 160/156

6.33 50:00 163/177 Treadmill  1 wu, 4 tempo, 1 cd

8:47.1 134/144

2 14:56.0 165/171

7:29.5 172/173

7:29.2 174/176

8:31.0 169/167

.33 2:48.3 167/167

8.0 75:00 144 Treadmill - Easy 0.8 barefoot, 7.2 shod

18.1 151:0 157 Treadmill  0.9 barefoot, 17.2 shod

 barefoot 8:25.6 137/146

13:30.6 148/155 Gatorade

29:16.6 157/161 Gatorade, banana (15min), Gatorade (14min)

16:44.1 159/162 energy bar, Gatorade

14:02.2 158/161 Gatorade

16:01.9 159/162 Gatorade, banana

13:58.2 159/162 Gatorade

15:01.0 159/163 energy bar, Gatorade

16:00.3 162/163 Gatorade, banana

9:10.6 163/163 energy bar, water

8.05 67:00 155/180 Treadmill - 10x400 w/ 400 RI - 9.6mph and 6mph.

1.1 10:02.7 137/151 barefoot

0.4  3:20.7 137/146

0.25 1:34.2 163/174  0.25 2:27.2 150/138

0.25 1:34.1 161/175  0.25 2:28.0 152/139

0.25 1:34.4 161/176  0.25 2:27.0 155/144

0.25 1:36.2 166/177  0.25 2:25.6 157/144

0.25 1:37.9 166/177  0.25 2:23.1 158/146

0.25 1:35.6 166/179  0.25 2:27.5 158/147

0.25 1:34.3 167/180  0.25 2:26.3 159/147

0.25 135.5 167/179  0.25 2:26.8 160/148

0.25 1:37.2 167/180  0.25 2:23.9 161/149

0.25 1:35.6 168/180  0.25 2:28.3 160/149

1.55 13:13.9 157/158

8.06 65:00 163/176

1.5 14:06.3 140/151 barefoot

5.0 37:25.0 170/176

1.5 13:20.8 166/165

8.15 75:00 146/156 Treadmill easy

10.0 72:07 165/174 Up the canyon!

Out                             Back

1.0 7:51.6 150         1.0 6:30.0 172

0.8 6:14.6 164          0.8 5:03.3 170

1.0 8:16.0 169         1.0 6:16.9 167

1.0 7:57.1 168         1.0 6:32.3 166

1.0 7:46.0 168         1.0 6:54.3 162

0.2 1:24.7 167          0.2 1:20.1 164

7.04 60:00 150/182 Treadmill - wu, 5x(2min fast 2min slow), cd

1.0 10:00 124/133 barefoot

1.0 9:13.2 140/143 barefoot

0:45 with shoes

2min fast    2min slow

164/174    146/40

162/177    158/142

167/179    160/145

165/180     161/46

170/181     162/147

20:00 157/157

8.34 65:00 165/173 Treadmill

8.11 75 141/152 Treadmill Easy

20.1 166:00 159/169 Treadmill

8:35.1 145/150

8:11.0 146/148

8:12.3 151/157

8:24.1 154/156

8:12.9 157/159

8:11.9 159/160

8:12.2 160/160

8:28.8 158/161

8:12.5 160/161

8:12.6 161/162

8:12.0 161/161

8:28.0 153/158

8:12.3 158/159

8:12.5 160/161

8:11.8 162/164

8:29.0 161/164

8:12.2 164/165

8:12.2 166/167

8:12.4 167/168

8:27.5 166/169

0.1 0:49.9 169/169

All miles >8:15 started with a 3.5mph gatorade (with chia) break.  2 miles later, I took a bite of a granola bar.  I probably drank 6 oz. of gatorade before I started, 16 with chia while running, and 10 more after I was done...

7.0 56:00 Treadmill (on vacation)

2 miles barefoot

5 miles at 8mph

8.05 66:00 164/186 Treadmill 

2.2 Barefoot

then .65 @9.6

.5 @6.0

.65 @9.6

.5 @5.0

.65 @9.0

.5 @5.0

.65 @9.0

.5 @5.0

then 7mph til 66 minutes...

6.0 50:26 160/179 Treadmill - 2 easy 3 tempo 1 easy

1.0 9:30 138 barefoot

1.0 9:13 150 barefoot

1.0 7:30 172 barefoot

1.0 7:30 171 half mile barefoot half mile shod

1.0 7:30 174 shod

1.0 9:13 162 shod

6.0 55:40 145/157 Treadmill - Easy.  4 barefoot, 2 shod

9:34 136

9:13 145

9:13 148

9:13 152 

9:13 143 - shod

9:13 149 - shod

9.0 63:49 170/190 to Milleville Welcome Sign

6:50.5 157/173

7:00.5 167/170

7:16.9 171/159

6:56.5 167/161

0.5 3:39.5 171/172  Turn around

0.5 3:26.3 172/168

7:19.9 171/176

6:58.2 171/174

7:25.4 175/159

6:56.0 169/172

6.25 53:00 152/180 wu 6x400 w/400 RI cd

9:15.4 134 barefoot

8:33.3 149 barefoot

0.25 2:45 133 barefoot/shod/brbk

0.25 1:34.4 160/173

0.25 2:27.7 147/132

0.25 1:34.2 161/177

0.25 2:28.0 153/142

0.25 1:35.2 165/179

0.25 2:27.0 154/143

0.25 1:35.6 167/179

0.25 2:27.3 158/146

0.25 1:34.9 167/179

0.25 2:27.2 157/147

0.25 1:35.2 168/179

1.0 8:30.9 162

0.25 2:07.9 160

3.1 21:43.1 165/175 - last training run before Ogden Marathon!

12:24.1 166/166

9:19.0 164/166 

Another sad day of race reporting.  This year I had run 524.7 miles (a few more than the 297.8 I ran last year) before the Ogden Marathon.  But it turns out that no amount of training can over come the best FAWL (fast acting weight loss) plan - a.k.a the flu.  On the positive side - this is the lightest I've ever been for a marathon!  In fact, it's the lightest I've been in 15 years and 4 months!

Since this is where I keep track of all the details, this may be long and boring, but I'll start with a very short race description: EPIC FAIL. Total time: 4:27:05.9.  By my watch, the first half was 1:43.24 and the second half was 2:43:58 (4:27:22 total).

I had a heart rate plan, with a time goal.  Using data from my training this year, last year, and races from May and June last year, I figured (three different ways) that my training had me in line for a 3:18 marathon.  Then after two all-nighters driving to and from Disneyland a couple weeks ago, I figure I lost about 4% of my fitness.  So 3:26 seemed more like it.  With a little heart, I thought I might PR, but probably wouldn't BQ.  With a miracle, I might hit 3:09:58 - but I really didn't think that was going to happen.

After packet pick-up, we hung around the expo, the kids played on the trains, then we went to my parents house for dinner (spaghetti and homemade bread stick) - it was delicious - and to spend the night.

The plan started with proper nutrition - breakfast at 4:15, 12-16 oz of gatorade and a couple Hammer Bars by 6:00 and one Gu at 6:45.  Electrolytes/Gatorade every 4th mile starting at 3.  Then Gu and water every 4th mile starting at 5. 

Reality - my daughter, who appeared fine all week, seemed to come down with something around bed time Friday night.  Then I got whatever she had.  By 3:50 a.m. I was down at least 2 lbs, but finally slept well, until my alarm sounded at 4:15.  I didn't feel like eating anything.  I thought about which would be worse - a DNF, or a DNS.  Oh well, I got ready, then my mom took me to the buses. 

I chatted with a first time marathoner who wasn't sure he could finish and sipped Gatorade.  I did my best to convince him that he could finish, and told him everything I could to give him the confidence to keep going.  As we got off the bus he thanked me, asked his name and bib number - to which he replied "I'm Eli, but now your expecting too much."   I said that I expected to see a time at the end and not a DNF.  His time was 5:27!  He had run 18 miles once before and hoped to not get kicked off the course at mile 17 at 11:30 (cut-off time to enter the canyon). 

I decided I had better eat something - a hammer bar.  No frost, but before the sun came up it was definitely cold enough to see your breath.  Got in line for the POPs and before too long the race was about to begin!  Gu - a little thicker than I remember it...  I lined up around the 8:00/mile - only because I heard so many people saying things like "Yeah, I can run a mile this fast!" sarcastically to their friends as they got in line way ahead of their ability.  I would rather have started a little slower, but figured this would be right with that many people in the wrong place.  Even with everyone starting off too fast, I was passing a lot of people the first couple miles.

The following numbers are in this order:

actual                miracle plan

mile mm:ss HR  mm:ss:hr

1 8:02.7 149     7:30 163   A little slow, but I was fine with this.

2 7:30.1 163     7:15 166  Still a little off, but the plan was for a miracle

3 7:38.7 163     7:10 166  Ok, so the miracle isn't happening, but maybe a PR still

4 7:27.8 166     7:10 166  Water.  Nice scenery, good weather - though no tail wind

5 7:36.9 168     7:10 166  Notice a little sweat on my upper lip - that's not normal.  HR high

6 7:42.8 168     7:10 166  Gu after 5.  Seems a little richer than I remember it.  Still high

7 7:45.3 167     7:10 166  HR is closer to target

8 7:45.3 167     7:10 166  I forgot to press my lap button at the aid station...

9 8:19.8 167     7:15 170  This is to slow for a PR, but the second half is more downhill!

10 7:54.2 167    7:15 170  Doing OK - trying to keep HR in check

11 8:21.0 166     7:20 172  Time isn't good, but HR is!

12 8:121 165     7:15 170  After 11, the shot blocks made me sick.

13 8:19.2 167     7:15 172  Not great, but OK.

13.1 0:48.6 168     0:43 172

14 8:21.0 160     7:00 169  Took my only planned restroom break.

15 9:32.6 159     8:10 172  Took the hill slowly

16 9:19.3 153     7:10 175  Took electrolytes with water - my stomach isn't happy.

17 11:33.1 138     7:10 176  Running is too much for my stomach - walking ensues...

18 12:17.7 130     7:10 176  Sucked on an orange, had some water.  Powerade is gross.

19 13:02.5 131     7:10 176  Obviously, I'm doing this for the finisher medal (usually it's about the time, but this time, it's about not wanting a DNF.)

20 15:14.2 124     7:10 177  Clearly I'm getting passed by everyone as I search for shade.

21 16:00.7 113     7:10 177  I run a little once in a while, wish I could throw-up, but can't

22 16:25.8 117     7:10 177  Samething

23 11:35.6 131     7:10 178  I start running at the mouth of the canyon, where my worrying family awaits. My wife asks if I'm ok, I say no, paramedics laugh as I run into the tunnel.  She had asked them if anyone had gone down, 'cause she was worried about me - they said no.

24 12:29.3 138     7:10 180  My sister joins me for two miles - talks to me to ease my mind.

25 13:30.0 132     7:10 180  Shade is nice and the scenery is too.

26 12:56.2 130     7:10 182  I told my sister we were running from now on - then I tell her that's not gonna work...  My brother and his wife join in for a couple blocks.

26.2 1:40.5 164     1:15 187  Ran the last 0.2 with my wife - almost a decent pace even!

After the race, I drank a half liter of water but that made me ill.   My wife and brother massaged my legs while we waited for my niece to run the Kids K.  I would have signed my girls up, but we had a wedding luncheon in Logan at 1:00 (that we obviously missed).  I laid around with a bowl all day.  I had a little Sprite around 3:30 pm.  By 7:30 I was willing to try broth and a piece of toast.  Every food sounded good, but the thought of actually eating did not.  I knew it was just temporary (so I never said anything to anyone) but I did think I would be all right if I never ran another marathon.

Sunday was a soup and toast day.  I thought I was feeling well enough that I would go for a run Monday morning.  It's a good thing that we went for a walk Sunday, probably close to a mile, but just enough to realize that even if I felt ok, I still didn't have any fuel in my tank...

3.75 36:06.7 155/182 To LH track

1.875 14:03.1 145

0.25 2:02.5 141 barefoot quarters

0.25 2:02.2 157

0.25 1:58.1 160

0.251:55.6 164

1.875 14:05.1  163

10.0 74:04 162/178 Up the canyon to third dam

Out                             Back

1.0 8:09.2 143         1.0 6:41.9 174

0.8 6:02.5 155         0.8 5:19.0 173

1.0 8:10.0 164         1.0 6:31.7 167

1.0 8:00.4 163         1.0 7:03.4 164

1.0 7:50.9 163         1.0 7:20.7 159

7.0 53:33.0 170/  LH Track

1.875

14:05.8 145

0.25 1:50.5 158

0.25 1:39.0 169

0.25 1:37.0 175

0.25 1:37.5 177 - 6:44

0.25 2:06 166 - RI

0.25 1:42.9 168

0.25 1:39.8 178

0.25 1:37.4 180

0.25 1:36.5 181 - 6:36.6

0.25 2:09.1 171 RI

0.25 1:29.6 177

0.25 1:32.4 184 - 3:02.0 half

0.25 2:06.9 175

0.25 1:56.6 167

1.875 14:47.6 170

8.0 57:12.5 170/188 Canyon to Zanivou

Out                             Back

1.0 8:15.1 150wu    1.0 7:01.5 171cd

0.8 6:16.8 163wu     0.8 5:48.1 171cd

1.0 7:45.8 174         1.0 5:35.5 182

1.0 7:23.5 177         1.0 6:10.7 177

0.2 1:29.5 176         0.2 1:26.0 175

middle 4.4 in 30:09 -  6:51/mile

Side note - I had the opportunity to time a 5k charity run this past weekend.  350 runners showed up.  It was crazy, but I suppose that it was worth not paying $1500 to have it professionally done so that the money could go to the family that lost their father (he was 31 years old).  It will be an annual thing, so I am looking for better ways.  If anyone has experience timing races, I'd love to hear your words of wisdom...

7.5 64:05154/169 Easy - Green Canyon

8:49.9 142

0.25 2:04.5 147

2.5 23:52.6 155

2.5 19:29.9 157

0.25 1:56.3 156

7:52.5 156

13.6 101:30 164/170 - Canyon.  Tried to keep HR at 166 (simulate 1st half of marathon)

Out                                     Back

8:10.2 145                7:16.5 165

0.8 6:05.1 157          5:44.2 165

8:04.2 165                6:43.6 166

7:53.0 166                6:58.0 166

7:41.9 167                7:00.0 167

7:44.1 166                7:06.6 166

7:49.5 166                7:13.6 166

13 95:50 168(guess - I didn't have my HR monitor) West Point to Hooper - just past mile marker 8

6.5 48:10

6.5 47:40

5.15 41:25.2 152/164 Easy

1.13 8:46.5 144

0.87 6:44.5 154

1.15 8:56.2 152

0.87 7:16.6 156

1.13 9:41.4 154

12.6 90:06 170/177

Out                    Back

7:46.0 150         6:49.0 173

0.8 5:49.5 165   5:25.0 172

7:44.5 171         6:27.1 169

7:26.1 172          6:51.0 170

7:16.0 173          6:53.2 170

7:17.1 173           7:08.7 169

0.5 3:36.7 170     0.5 3:36.7 172

7.75 60:30 152/161 Easy Track

1.875 14:00.5 142

7:43.6 152

7:54.5 152

7:53.9 153

7:44.2 157

1.875 15:13.0 156

 0.25 Splits @ Track

1:52.5 153

1:58.1 151

1:55.0 153

1:58.0 152

1:58.2 150

1:58.4 152

1:58.8 153

1:59.1 153

2:00.4 152

1:57.6 154

1:59.4 153

1:57.5 154

1:57.1 157

1:55.9 156

1:53.1 159

1:58.1 156

4.0 26:25.5 172/184 Canyon - Strong winds, slight rain

2.0 14:13.2 167 (7:13.2 + 7:00.0)

2.0 12:12.2 177 (6:07.0 + 6:05.2)

5.25 36:04.2 168/182 HS Track

1.875 to the track.  1.5 (6 laps with 7x100 strides). 1.875 back home.  Light rain, around 50° - nice!

1.875 13:14.1 156 (7:04 pace)

.25 1:38.0 170 - 1 stride

.25 1:33.9 175 - 2 strides

.25 1:36.5 178 - 1 stride

.25 1:39.4 178 - 1 stride

.25 1:32.9 179 - 2 strides

.25 1:46.5 177 - 0 strides

1.875 13:03.0 175  (6:58 pace) 

2.0 15:20.6 153/164 Light day before the Bear Lake Marathon

7:59.2 150

7:21.3 156 

26.2 3:25:13 167/175 Bear Lake Marathon

Realistic Goal - 3:20:23 :(  1st half HR at 168, next 7 at 171-172, last 6 at 174-178.

Split info (count down from 26.2, that's how Mammoth Marathon does mile markers)

26 1:50.2 138 (1:48.2 - subtract 2 seconds to match official time)

25 7:44.5 163 - within a mile or so, there were 8 people ahead of me

24 7:28.9 167 - and then there were 7

23 7:35.1 167 - Water - they had plastic cups at the aid stations (these don't fold well, but they break)

22 7:45.6 165

21 7:54.1 166 - Water again.  The aid stations were right at the mile mark (hard to it your button, check the time and HR while grabbing a drink) - bad set-up.  I would glance at my HR often, but mostly on the hills, to make sure it didn't go to high.  It wasn't until way after the race that I realized I was below my target HR most of the race.  Last marathon I was sick, but ate any way, this time, I wasn't sick, but I couldn't eat 'til mile 9 (17 left).  I think it's the hammer energy bar 45 minutes before the race.  I've eaten them before, to test them, but hadn't ever eaten them then tried eating while running.  If I hadn't been sick for the Ogden Marathon, I think I would have realized this then and had a PR at Bear Lake...

20 7:50.2 166 

19 7:30.0 168 - Water.  I had another Hammer energy in pocket that I threw in the garbage at this aid station.

18 7:34.4 169 - 6 left

17 7:54.4 168 - Forced down some Gu, then water.  I figured my stomach had settled enough.

16 7:49.3 166 

15 7:42.5 167 - Water and 2 electrolyte gel caps

14 7:28.3 167 - there's 5

13.1 6:41.2 167 - Water. 1:40:49 on target, last year was a 1:35 minute negative split

13 49.2 166

12 7:31.5 168 - only 4 now

11 7:23.0 170 - Gatorade (should have been Gu, but the aid station people were so helpful, anticipating your needs well before you got there, asking if you wanted water or Gatorade, I never noticed if any aid stations even had Gu after I took one at the 7th mile that I ate at mile 9).

10 7:34.2 169 - and then there were 3

9 7:42.6 171 - 2 shot blocks followed by water

8 7:52.2 170 - starting to pass halfers makes it hard to see who ahead of me.

7 7:32.9 170 - 3 electrolyte gel caps and water.  I think I see number 3 walking - nope.  

6 7:46.5 168 - Is number 3 walking?  He looks back, then starts running.

5 7:54.9 170 - I pass him at the aid station.

4 7:51.6 169 - see my family cheering!  They drive on, stop to cheer again!

3 8:08.8 169 - 3 more gel caps and Gatorade.  My calves are so tight and I can feel cramps sneaking up on me.  I'm having a hard time pushing myself to keep my HR up.  I'm out of energy and see my PR slip away.  If I could maintain 8:23 from here on, I'll still beat it.

2 8:22.9 167 - If I had known during the race that this was my target I may have been elated at this time, but I seriously was surprised that this was below 9:00.  I felt like I was shuffling along just so I could say I wasn't walking.

1 8:43.2 165 - still no energy (dang energy bar)

Finish 9:13.2 161 

My brother took 3 overall (men's) in the half.  His wife did the 10k in 55:11 - her first race longer than a 5K (28 minutes +).  The weather was cooperative, a little rain, a little chilly, maybe a little too cold, but if I knew before hand what a race's weather was going to be like, the last 2 years at Bear Lake would be races I would sign up for! 

4.0 32:32.6 147/155 Canyon Easy

9:00.5 142

8:44.5 147

7:11.4 148

7:36.2 150 

8.75 63:50 164/186 LH Track - 3x1mile with 0.5 RI - goal pace - 6:00, 6:00, 7:00

1.875 14:26.0 144 to Track

Quarter Times

1:57.1 150

1:32.9 169

1:30.7 177

1:30.3 179

1:30.0 181 - 6:03.9

2:14 164

2:06.3 152

1:31.4 171

1:34.2 180

1:36.0 180

1:35.2 180 - 6:16.6

2:08.2 170

2:00.3 163

1:50.0 167

1:45.0 172

1:42.1 175

1:41.0 175 - 6:58.1

2:03.5 169

1:22.8 177 - one more fast lap for good measure

2:10.5 167 

18.75 14:02.1 168 back home

8.0 1:05:52 149/156 Easy up the Canyon - tried to stay at/below 151HR

Out  Back

8:43.6 140                7:49.0 151

0.8 6:42.1 149          6:01.5 150

9:30.6 150                7:12.0 150

8:56.8 150                7:30.2 151

1:46.6 151                1:40.2 148

35:39.8      total         30:12.9

8.2 1:01:31 161/176 Oregon Coast 2.4 on Road Rest on Beach

4.1 31:59.4 157

1.0 7:03.9 160

3.1 22:27.7 167 

7.6 1:01:17 149/168 Oregon Coast - mostly beach

Ran same route twice - second time reverse of the first. Oregon Coast

7.75 57:28.9 159/169 am - before breakfast

0.65 4:55.6 143

7:27.3 152

7:29.8 153

7:28.6 160 - uphill

6:57.9 156 - downhill

3.1 23:08.9 160 mostly beach 

7:75 55:17.0 157/188 am - before lunch, with Aaron

3.1 23:20.7 155 mostly beach

6:28.5 183 uphill

5:43.0 184 downhill

7:11.2 178

7:30.7 170

0.65 4:58.9 167

The 6:28.5 uphill mile was 94% of max HR, after 10.8 miles for the day (not a lot, but still pushing it).  After the downhill mile (95% of max HR), I told Aaron I was done pushing that hard, so we slowed down.

17.6 2:11:28 168/177 Canyon - Mile Marker 469.  After taking Thursday off (since we were driving all day and night) as well as Friday (since we got home around 8:30 am) and coming back to a normal altitude (4500 instead of 0-50) 17.6 seemed like a good challenge.

Out Back 

8:09.6 147 7:15.2 174

0.8 6:08.9 162 0.8 5:38.3 173

8:24.0 167 6:53.9 172

7:56.2 170 6:59.9 172

7:39.6 170 7:08.0 171

7:38.5 170  7:08.8 171

7:30.8 170 7:12.2 171

7:47.5 169 7:10.1 169

7:30.6 169 7:16.6 167

1:08:45     total half 1:02:43

9.75 1:11:16 164/180 Track for 3x1.5

1.875 14:35.4 145 wu

0.25 1:59.6 148

1.5 9:56.3 170 (6:38 pace)

0.5 3:59.2 162 rest

1.5 9:56.2 175

0.5 3:58.1 167 rest

1.5 9:55.2 175

0.25 1:57.1 172

1.875 14:58.6 164 cd with 3 strides (2,2, and 4 telephone poles) 

8.1 1:08:26 148/156 Logan River Trail - Easy.  Tried to keep HR at or below 151.

1.0 8:47.1 142

0.76 6:58.8 146

1.04 9:50.6 148

1.25 11:40.7 148 - turnaround

1.25 9:53.5 147

1.04 7:43.0 150

0.76 5:56.9 150

1.0 7:36.1 151 

8.0 1:04:21 151/174 Easy - Aerobic Fitness Test.  Warm up, then 4 miles at 151 hr.  10 strides on the way home.

1.875 14:48.5 145

7:56.6 151

8:08.9 151

8:17.0 151

8:13.0 151

0.25 2:05.0 151

1.875 14:52.1 158  

I don't know that it makes much difference, but it was pretty warm (after the clouds stuck around for the night) this morning.  I didn't notice that I felt any different... 

10.0 1:26:45 149/159 Logan River Trail

1.0 8:48.2 143

0.76 7:04.5 150

1.04 10:00.5 152

1.25 11:50.0 148

0.95 8:26.9 148 - turn around

0.95 8:29.2 147

1.25 9:59.8 146 

1.04 7:47.9 150

0.76 6:15.6 152

1.0 8:02.4 153

Got a late start, the sun was up before me. 

13.875 1:42:46 164/171 To TOU 19 mile mark - run to finish then home.  Run was supposed to be 13 miles with a pace of 7:26. Actual pace 7:24.25.

7:18.2 157

6:59.0 164

7:13.3 167

7:02.5 165

0.25 1:52.1 169

7:12.1 166 - 20 to 19

0.2 1:23.8 163 - missed the mark, turned around and found 19...

7:27.1 166 - 19 to 20

7:11.5 165 - 20 to 21

7:37.9 164 - 21 to 22

7:38.2 163 - 22 to 23

7:20.3 159 - 23 to 24 - Ryan's Place Park has a RESTROOM!!!

2.2 16:19.5 164 - 24 to 26.2 - never saw the 25 or 26 mile marks

0.14 1:08.0 164 

1.1 9:02.6 162 

This is the most miles that I have run in a single week since October 2008.  Hopefully my knee will me in better shape than it was then.  If it feels good tomorrow, I'll put in a few more miles and have my biggest week ever!  I only need 2.67 miles to equal my previous best.

8.72 1:10:47 150/160 easy West Point paved trail

8:38.0 140

8:32.2 149

8:30.0 151

9:45.1 152 - turn around

0.46 3:42.4 151

0.25 1:59.6 155

0.25 2:01.5 152

0.25 2:02.8 150

0.25 2:01.8 154

0.5 4:01.1 152

0.25 2:03.2 152

0.25 2:00.0 151

0.8 6:47.4 152

1.1 8:42.6 155

8.25 1:08:40  151 Logan High Track

1.875 14:40 144 - to track

0.25 2:03 151

8:20 152

8:23 152

8:27 153

8:30 153 - watch died somewhere in this mile 

0.25 2:07

1.875 16:00 - back from track

After 13 miles Friday at MP+10%, my Saturday splits seemed better than my Wednesday aerobic fitness test splits.  It made me think that doing the aerobic fitness test the morning after Tuesday night basketball wasn't really the best way to determine my pace at an HR of 151.  I'm not sure that doing it after fast sunday is much better, but I thought I'd check it anyway.  I did all laps in the second lane.

8.1 1:10 145 - Logan River Trail to the walled switch back - No HR monitor/watch.  Talked to myself every so often to validate conversational pace - seemed a little slow...over a minute slower than last week.

9.74 1:20:38 152/178 - to TOU 21 through 26.2

8:22.7 147

8:01.1 150

1.3 10:49.7 149

8:21.8 151 - 21 to 22

8:27.2 151 - 23

8:18.0 149 - 24

8:07.1 153 - 25

8:22.5 150 - 26

0.2 1:50.6 154 - 26.2

0.14 1:12.6 150

1.1 8:45.1 170 - 10 strides 

10.0 1:24:00 151 - Logan River Trail - red gate.  Hr monitor is wacky - acts like it got a little wet, so no real HR data.

17.81 2:13:18 164/176  16 mile progression run (pick up pace with 40 minutes left.  30-20@MP+20sec.  20-10@MP+10sec.  10-0@MP) 

7:49.8 144

7:21.9 159

7:37.6 160

7:28.0 159

0.25 2:03.5 160 - TOU 20 Mark, gatorade

7:42.6 160 - TOU 20-19

7:19.5 164 - 19-18 (maverick stop at end of this mile), gatorade

7:41.6 162 - 18-17

0.12 0:59.5 - missed the TOU 17 mile mark, turned around...subtracted 30 from last mile

7:18.7 161 - 17-18, Hammer gel and water

7:41.4 165 - 18-19 (18-20 are a bit uphill) 

7:42.8 164 - 19-20, gatorade

7:20.5 164 - 20-21 (downhill mile.  1:26:07 - here is where I started my 40 minute progression)

7:21.2 167 - 21-22 (21-23.7 are a bit of an incline), a piece of a 'granola bar' and water

7:28.1 169 - 22-23

7:05.2 171 - 23-24 (end of 23 is downhill into Logan), forgot to drink gatorade

6:55.9 173 - 24-25, gatorade

7:00.5 174 - 25-26

0.2 1:32.2 176 - 26-26.2

0.14 1:02.7 175 - a bit more 'granola' bar and water

1.1 8:44.2 171 - ended progression run about 1:45 into this segment then tried to keep HR between 168-170 

*food and drink consumed after the mile they follow

6.8 56:51.8 148/158  Logan River Trail

9:25.8 141

0.8 7:11.9 149

1.1 10:03.1 149

0.5 4:28.2 149

0.5 3:58.0 149

1.1 7:59.3 150 

0.8 6:21.0 150

7:24.4 151 

9.74 1:15:26 158/182 - 4 mile tempo.

1.24 10:26.1 139 to TOU finish

0.2 1:45.6 140

8:18.0 151 26-25 end WU

2.0 14:04.1 169 25-23 - supposed to be tempo, but a little slow...

6:31.7 172 23-22 - a little better

6:34.3 177 22-21 - pushed it here (thought if I had eaten anything, I'd have lost it) but time doesn't show it...

1.3 10:57.1 162 - CD

8:56.8 154 - gradual climb then downhill 0.2?

7:52.3 152 - downhill 0.2? then flat

I think that if 6:35 is my tempo, then I might make 3:10, too bad I was shooting for a 6:10/mile...

10.0 1:22:51 150/160 Logan River Trail

1.0 9:06.5 142

0.76 7:03.6 149

1.04 10:00.8 149

1.25 11:12.2 151

0.95 7:30.3 151 - turn around

0.95 7:49.0 151

1.25 9:18.9 151 

1.04 7:28.3 151

0.76 5:49.9 151

1.0 7:31.9 151

Woke up at 5:45, 6.5hrs sleep.  Should get up at 5:30 for this run.

PM  I went and actually measured some trail distances with my bike... 

8.75 1:11:40 150/158 - LH Track

1.875 14:48.6 144

0.25 1:56.9 151

8:06.8 152

8:09.9 153

8:11.9 153

8:12.0 154

0.25 2:05.5 152

0.5 4:18.9 154 - barefoot, turns on track, straightaways on turf

1.875 15:50.1 150

All laps in second lane. 

8.5 1:09:53 150/160

8:52.5 145

0.76 6:38.1 150

1.04 9:34.0 152

1.25 11:04.2 151

0.20 1:53.2 150

0.20 1:37.0 151

1.25 9:29.8 150

1.04 7:28.0 150

0.76 5:53.9 150

7:22.6 153 

4.0 34:37.4 149/160 - Easy up the Canyon with some heavy winds

9:03.9 147

9:39.5 147

7:52.8 152

8:01.2 151 

I was going to do 15 miles at MP+10% but decided last night that my knee would be better off if I didn't.  This morning, when I woke up, I decided that I would be better off if I at least ran a little. 

18.37 2:19:52 164/174 TOU 17-26.2 - 15 miles at MP+10%

1.18 139 wu

 8:26.8 145 wu

7:41.2 157

7:26.4 159

0.25 1:58.0 - Head wind from the south (warm) - Gatorade

7:32.2 163 - TOU 20-19

7:23.2 165 - TOU 19-18 - Gatorade

7:40.7 169 - 18-17 - turn around point (it seems the wind changed directions...)

7:09.1 169 - 17-18 (Maverick Stop) - Hammer gel and water

7:29.9 169 - 18-19

7:22.4 169 - 19-20 - Gatorade

7:09.6 167 - 20-21 - downhill

7:16.2 170 - 21-22 - Part of a PowerBar and water

7:35.2 170 - 22-23

8:06.6 170 - 23-24.1 I swear the 24 mile marker no longer exists) - Gatorade

6:34.8 170 - 24.1-25

7:18.6 171 - 25-26 - part of a PowerBar

0.2 1:39.8 174 - 26-26.2

0.14 1:09.6 - Water

1.1 8:42.6 - to house

0.25 1:58.1 171

0.25 1:55.9 170

I woke up 2 hours before my run, ate 1 banana, 277 calories worth of oatmeal, then went back to bed.  I drank about 14 oz. of water right before running.  Last night I decided to go a little later than I would normally go to have a little more heat.  I also ran with a shirt (I usually only do that when I'm on a treadmill).  The cloud cover kept the heat around, so even at 6:30, it was still 75 degrees at the start of my run.  It was a warm run!  After, I tried soaking in the ditch in my front yard - it was freezing but worth it.

On my run, I took with me one Hammer Gel (100 calories), 8 oz. of water, 24 oz. of Gatorade (150 calories), and one PowerBar Creamy Citrus Fruit Smoothie Energize Bar (210 calories).  I ate the gel, 1/2 the PowerBar, drank the water and half the Gatorade.

11.25 1:24:47 159/177 - Track 3x2mile @MP (shooting for 6:46/mile - average was 6:50) with 1/2 mile recovery.

1.875 15:03.2 138 wu

0.25 1:58.5 147 wu 

7:00.6 164

6:51.9 170

0.5 4:11.9 156 recovery

6:47.5 169

6:41.9 175

0.5 4:18.7 159 recovery

6:55.5 169

6:44.1 173

0.25 2:13.1 163 cd

1.875 16:00.1 153 cd 

8.5 1:08:39 148/157

8:59.5 139

0.76 6:45.7 149

1.04 9:32.3 149

1.25 10:51.2 150

0.2 1:53.2 151

0.2 1:38.9 148 

1.25 9:02.2 149

1.04 7:12.6 150

0.76 5:34.4 151

7:09.1 152 

9.25 1:15:45 150 LH Track

1.875 14:41.9 144

0.5 4:08.9 151 barefoot

0.5 4:07.7 161 barefoot

0.25 2:00.2 147

8:12.3 152

8:09.8 153

8:15.4 151

8:14.0 152

0.25 2:04.0 152

16:01.0 151 

1.04 9:56.5 151

0.2 2:09.2 149 - turn around at  telephone pole on an uphill stretch after campground...

0.2 1:53.5 146

I'm getting better at running down hill.  My times are dropping but HR is about the same.  That's a good sign - hopefully I can transfer this to TOU Marathon.

16.0 2:07:49 151  Bear Lake, Easy miles.  Tried to run 50-100m at MP each mile after the first few.  Around 10 or 11, tried to maintain MP for one mile.

0.375 118?

8:19.7 152

8:13.6 145

8:04.6 147

7:52.1 148

8:10.4 149

8:01.6 149

7:58.1 151

7:43.8 152

7:46.7 154

8:02.1 152

6:56.5 164

8:08.0 153

8:02.1 155

7:45.2 156

8:13.5 156

0.625 4:57.5 154 

Consumed 8 oz. of Gatorade. 

12.0 1:38:16 152  Bear Lake, Easy.  Started out south to mile marker 1.  Turned around and caught up to Heidi (she stopped to stretch a couple of times) after 2-3 miles.  Then we ran to mile marker 7 and headed back.  Good test of whether or not an HR of 151 is conversational...  I did most of the talking.  She had planned on doing 6, but stayed with me and ended up with 10.75 (she had run her long run Tuesday - 18 miles).

0.625 5:30.1 135

8:24.5 144

8:04.3 148

8:09.4 152

8:04.5 153

8:14.2 149

8:20.4 149

3.0 24:00.6 152 (apparently I was paying attention to mile markers)

8:14.2 152

7:56.8 154

0.375 3:17.6 155 

Consumed about 8 oz. of Gatorade. 

I had planned on doing 13.1 Friday, then 8-10 today, but decided to do 16 yesterday.  After that, I needed more than 6 to hit my highest mileage week ever - so 12 it was.

12.25 1:32:51 161/182 - Track 3x2mile @MP (shooting for 6:46/mile - average was 6:41) with 1/2 mile recovery.

1.875 15:25.5 141 wu

0.25 1:52.6 151 wu 

6:44.2 170

6:37.0 177

0.5 4:16.1 162 recovery

6:43.8 173

6:37.0 178

0.5 4:20.9 153 recovery

6:43.9 171

6:40.3 174

0.5 4:16.3 162 cd

0.75 6:24.1 155 cd

1.875 16:09.2 154 cd 

Last week must have taken a small toll.  After subtracting out 50 bpm (for resting heart rate) my heart rate for the time/distance was about 1.8% higher for the same run as last Monday.  Only the first 0.25 and the last recovery followed by 2 miles were better this time.   I guess it could have been all the food and fun from the weekend...

8.6 1:12:16 151/163 Logan River Trail

8:50.2 142

0.76 6:51.6 151

1.04 9:52.9 151

1.25 11:02.6 154

0.25 2:27.0 159 

0.25 2:23.0 153

1.25 9:48.0 150

1.04 7:38.7 151

0.76 5:58.9 151

7:23.5 154 

I don't feel sluggish or anything, but this was another run that wasn't as good as last week...In fact, it was about 5.8% worse for HR.  It may have to do with a calorie deficit yesterday.  Hopefully I can get enough food today to compensate for basketball tonight and still have a good run tomorrow.

9.5 1:19:37 154/163

1.875 15:06.0 146

0.25 2:06.2 150

8:25.9 153

8:20.0 155

8:11.5 159

8:14.1 160

8:19.1 159

0.25 2:04.3 159

0.25 2:05.5 159

1.875 16:44.6 154

I've decided that it must be the heat.  This run was 6.35% worse than last week for the same bpm over resting hr for the time-distance...

24.19 3:11:10 159/177 18 mile progression run (pick up pace with 40 minutes left.  30-20@MP+20sec.  20-10@MP+10sec.  10-0@MP).  Got up at 4:20 to see if I could beat the heat.  I was sweating (noticeably) after 2 miles.  In the Ogden Marathon, it took a Pop stop at the half to notice the sweat.  I hope it's the heat and not me breaking down.

Today's Run    Two Weeks ago

8:41.9 144      7:49.8 144

8:30.6 149      7:21.9 159

8:38.1 149      7:37.6 160 - *gatorade

8:10.1 151      7:28.0 159

0.25 2:10.5 155      2:03.5 160 - TOU 20 Mark

8:26.3 154      7:42.6 160 - TOU 20-19 gatorade

8:15.9 156      7:19.5 164 - 19-18 (maverick stop at end of this mile)

8:19.9 151      7:41.6 162 - 18-17 gu+water

8:14.5 154      - 17-16 Went further before turning around...

8:12.3 154      - 16-15 gatorade - TURN AROUND

7:31.1 159      - 15-16

7:44.8 156      - 16-17 PowerBar bite+water 

7:33.8 157      7:18.7 161 - 17-18

8:00.5 157      7:41.4 165 - 18-19 (18-20 are a bit uphill) gatorade

7:48.9 159      7:42.8 164 - 19-20 1:56:19 - here is where I started my 40/50 minute progression - targeting 2 more bpm for each 10 minute interval - 161, 163, 165, 167/168, 170/171)

7:20.2 160      7:20.5 164 - 20-21 (downhill mile.) - forgot to consume anything...

7:26.8 163      7:21.2 167 - 21-22 (21-23.7 are a bit of an incline) gatorade

7:37.5 167      7:28.1 169 - 22-23

7:18.2 165      7:05.2 171 - 23-24 (end of 23 is downhill into Logan) PowerBar bite+water

7:07.1 167      6:55.9 173 - 24-25

7:08.5 170      7:00.5 174 - 25-26 gatorade

0.2 1:35.3 172      1:32.2 176 - 26-26.2

0.14 1:05.2 172      1:02.7 175 

1.1 8:18.4 172      8:44.2 171 - PowerBar bite+water

7:51.0 171      Decided (a while back) that I had enough energy to go a couple extra miles so I went to 1st Dam

0.25 1:56.1 175      Rest of gatorade - Decided to go to 1st Dam 10k turn around chasing another runner, almost caught her - 8-10 yards short...

0.25 2:12.5 169      Cool down

7:51.9 164      Cool down 

Many runners/bikers out.  I saw an older(than me) couple in Providence, both wearing orange shirts.  Their upper bodies were both leaning forward a little (an amount that I would consider natural and good).  His body continued at the same angle to his ankles, looking easy and natural.  Her's bent at the waist, with her feet way out in front, looking unnatural and labored...  I wonder if I am a good judge of running form.  Her stance almost reminds me of my wife's, though she hasn't really let me see her run for a few years.

*food and drink consumed after the mile they follow

10.0 1:27:56 142/153 Logan River Trail (red gate)  I went a little longer than I planned - missed my turn around point, so I kept going to the next known distance.  Recovery run, shot for an HR of 142.  Probably went a mile or two further than I should have for a recovery run.  I felt pretty good, but the last mile or two I didn't feel so fresh.

9:38.5 135

0.76 7:16.0 141

1.04 10:33.6 142

1.25 12:28.5 140

0.95 8:06.5 143

0.95 8:13.3 142 

1.25 9:52.9 143 

1.04 7:46.1 142

0.76 6:11.1 144

7:49.5 146 

8.54 1:13:15 152/164  We went camping last night up the canyon.  I ran home, starting at 11:00 - nice and toasty.

0.18 1:41.4 128 in campground to Trail Head

0.13 1:35.2 150 to fork

0.65 7:47.5 154 to Crimson, then turned down at next fork to rejoin riverside

0.9 7:25.9 150 to Third Dam Campground

0.45 3:34.3 151

0.2 1:58.6 151 to red Gate

0.95 7:57.6 155 walled switchback

1.25 9:51.9 150

0.15 1:28.7 141 Pop detour

1.04 7:55.8 152

0.76 5:55.0 155 - drink stop at 1st Dam

8:12.5 155 - tried Sumac trail

0.90 7:41.9 158 - full sun I could tell I was slowing a bit... 

14.2 1:47:33 159/182  3x2 @mp.  Ran to TOU 19, then followed the course to the end, ran a 1/4 mile + past my house and back home.  Normally, I do 1/2 mile recovery, but 1 mile works better on the course...

8:15.9 140 wu

7:58.1 147 wu

6:57.8 165

6:48.1 165

0.25 2:07.2 recovery

8:08.2 152 recovery TOU 20-19, turn around

7:05.7 166 19-20

6:51.0 167 20-21

8:09.9 156 21-22 recovery

7:02.6 167 22-23 threw in an extra 1 mile so the last two could be 24-26

8:01.9 151 23-24 recovery with Pop stop.  Found the 24 mile mark on the south side of the road...

6:42.4 165 24-25

6:52.4 170 25-26

0.2 1:26.9 173 26-26.2

0.14 1:10.1 168

1.6 13:54.7 158 

It felt good to do miles 25 and 26 at a good pace.  I'm trying to train my mind and body to know I can finish strong at TOU.  I've finished well at Bear Lake (last year), but last year at TOU I averaged 8:56 the last 5 miles...weak.  Gatorade half way through recovery miles.

11.25 1:32.21 149/161 Easy - SHC (3rd Dam) - 6 oz. gatorade, 3 oz. water

8:57.9 141

0.76 6:36.3 148

1.04 9:44.6 150

1.25 11:20.5 151

0.95 7:29.0 150

0.625 6:11.5 146 Pop stop at Spring Hollow Campground (3rd Dam) - turn around

0.625 5:18.1 147 

0.95 7:13.6 152 

1.25 9:00.0 151

1.04 7:19.0 152

0.76 5:44.2 154

7:26.1 151 

10.25 1:25:13 146/157 Easy at the Track.  I intended to do 8.25, with 4 miles at the track at an HR between 151 and 154.  Mark Wallace (who I work with, and who ran TOU full in 3:07 last year) came to the track to do a one mile time trial...  He arrived part way through my second mile, so I ran with him a bit, then he did his trial, then we ran again.  After he left, I still wanted to get in at least 2 miles at the specified HR...

1.875 15:24.1 142 wu

0.25 1:54.9 151 dial in HR

8:06.4 151

8:18.8 147 (part with Mark)

8:44.7 144 (part with Mark)

8:56.1 138 (1/2 with Mark) 

7:53.5 151

7:54.2 152

2:02.1 149 cd

15:58.6 146 cd 

8.0 1:04:59 150  Park City Rail Trail

0.79 6:43.1 129 (started 0.21 in, but I'm not familiar with the trail so I didn't know this until I was done)

7:59.0 146

7:51.1 149 turn around (at mile 3)

8:38.5 152

8:24.2 155

8:21.6 156 - turn around (at beginning)

7:26.6 152 - turn around (at mile 1)

7:57.6 158 - turn around (at beginning)

0.21 1:37.0 156

Walk back to hotel... 

16.4 1:56:00 166/177 Total

13.1 1:27:36 170/177 TOU half TT.  Warm up a couple hundred yards to the POP and back to the start line...

6:27.6 160

6:26.8 172

6:33.1 174

6:42.1 173

6:44.6 170 - tail wind

6:40.5 169 - tail wind

6:37.5 169

6:36.3 170

6:40.0 172

6:45.8 170

6:51.9 172 some uphill

7:16.7 171 uphill

6:35.4 172 downhill

0.1 0:37.7 176 

After I was done, I got some water then jogged home.

1.3 11:45.9 148

8:44.2 155

7:54.2 153

I did notice that after the first mile or two, it took conscious effort to keep my pace anywhere near the pace of the first two miles.  If I remember the actual races last year and the year before, it seemed a lot more like once you started, you just tried to pass people, or keep up with them if they were too fast, or prevent people from passing you, and if they did, focus not letting them get out of sight.  I don't know what amount of time that will cut off, but my average HR was more than 5 bpm less than the race last year...

I got out later than I had hoped - it was after 7:00 before I started.  I suppose that is like the actual event, but I hope it's cooler in 3 weeks.

10.0 1:39:24 148/162  Jardine Juniper Trail with my brother.  I've heard a lot about great trails in the area and finally decided to do one!  On the trail by 6:52 - only one mountain biker beat us to the tree (barely)

5.0 1:00:03 151 - based on effort, this seemed like 7.3 miles

5.0 39:21 142 - based on effort, this seemed like 4 or so...

A great way to finish the week and start a Saturday! 

am - 12.25 1:32.14 158/179 3x2 tempo with 1/2 mile steady recovery...

1.875 14:53.2 139 wu to track

0.25 2:03.3 143 wu

6:26.9 170

6:30.8 176

0.5 4:14.3 161  recovery

6:44.1 170

6:40.9 174

0.5 4:18.1 160 recovery 

6:55.3 167

6:49.1 170

0.25 2:12.6 159

8:57.6 151 barefoot on track - easy...

1.875 15:28 148

I guess it's time to be honest with myself.  I was hoping that I could do these tempo repeats at  6:10 per mile.  I've been attempting to have my MP training be at 6:46.  If I could do that and have tempo runs be 6:10, I was looking at a 2:57+ marathon.  The past three weeks, Monday runs were all 3x2miles at MP which I did around 6:50, 6:41 (both on the track) and 6:54 (TOU course - the hard part...).  Before that, Mondays were tempos targeting 6:10, but one week was 6:38 (3x1.5) and 6:46 (4 miler).  I think that what I've been calling MP training really looks a lot like tempo training.  I'm think I can do the half in 1:24 (according to the McMillan running calculator, that puts me somewhere near 2:57 for the full - on the same type of course) since in a non-race situation, I did it in 1:27:36 last Friday (6:41 per mile - though there is over 600 ft of elevation drop...).  I must have a weak 'internal governor' - knowing I have another repeat, I just seem to run hard enough to call it hard, but not hard enough to hit 6:10.  I guess I need to do 1 mile all out, or 5k all out with no other plans for the day to see what kind of speed I really have.

pm - 3.0 37:46.7 121/140 Very easy with wife. 

          This week Last Week 

11.25 1:30:18 146/159  1:32.21 149/161  - Easy - SHC (3rd Dam)

1.0 9:44.7 130 8:57.9 141 - String head wind this week

0.76 6:47.0 143 6:36.3 148 - still, a head wind

1.04 9:18.1 147 9:44.6 150

1.25 10:21.5 149 11:20.5 151

0.95 7:14.9 146 7:29.0 150

0.625 5:48.5 149 6:11.5 146 Pop stop at SHC - 3rd Dam - turn around

0.625 5:16.5 142 5:18.1 147 

0.95 7:19.4 149 7:13.6 152 

1.25 9:03.8 146 9:00.0 151

1.04 6:59.9 150 7:19.0 152

0.76 5:21.0 152 5:44.2 154

1.0 7:03.6 152 7:26.1 151 

Though I started out slow, with a low heart rate, at 1.25 miles, I consciously pushed to raise my HR.  I did feel a little stiff or sore from yesterday (tempo and very small double) but it wasn't too bad.  Either my HR transmitter is dying, or today was a very good day for HR.  I wonder if it had anything to do with the tempo yesterday, or running very slowly for 3 miles last night?... On the other hand, maybe the heatwave, that was killing my times two weeks ago, is over and I'm back to normal?!

8.5 1:08:23 148/157  I drove to the track today (lst time ever).  My knee might be failing on me and I thought it would be better to do all my running on a nice surface (as well as no slight decline in my warm up).  Another aerobic fitness test

8:51.2 135 wu

8:12.2 141 wu

Test - this week 4 weeks ago 

7:42.1 151 8:06.8 152

7:48.4 152 8:09.9 153

0.5 3:56.6 152 (switch directions 1/2 way through)

7:55.9 153 8:11.9 153

7:57.2 152 8:12.0 154 

7:55.2 152

8:04.2 147 - barefoot to finish it off...

The 4 test miles averaged were 7:51 @ 152 this week and 8:10 @ 153.75 four weeks ago.  I am pleased, it takes about 4% less time to cover the same distance!  I tried to use the last 5-6 weeks as an aerobic base building time - nearly all my runs were at an HR near 151 bpm, except about 6 miles on Mondays and long runs varied between MP+10% and progression runs.

8.6 1:12:18 141/154 LRT Easy

9:23.9 130

0.76 7:00.5 137

1.04 9:48.7 141

1.25 10:49.2 144

0.25 2:29.7 145

0.25 2:18.5 143

1.25 9:40.1 138

1.04 7:34.2 138

0.76 5:59.8 141

7:23.5 143

I am seriously wondering if my HR monitor is not working properly.  I didn't really break a sweat this morning, but it was 61 degrees inside my house (from having the fan in the swamp cooler run all night).  The temperature was a little cool, but I really don't think an HR drop of 10 from two weeks ago, taking only 3 seconds longer this time, is reasonable for this run... 

26.2 3:23:41 155 To TOU 14-26.2, house, 1st Dam 10k turnaround, house + 5 seconds to get to 26.2

My sister has a TOU half entrance that she will not be able to use.  She will sell it for $38 (I think that's what she said).  Comment if you are interested and we'll figure out a way for you to temporarily become my sister Jen (age 26).

Back to my report.  Today was supposed to be a 20 mile progression run, but somewhere around mile 8, I decided I would go 26.2.  The route I had planned was going to be 24.19, so adding 2 more miles on the TOU course was easy enough, then another 0.01 was trivial...

Today's Run    2 Weeks ago 4 Weeks ago

26.2 3:23:14 24.2 3:11:10 17.81 2:13:18 

8:53.4 140 8:41.9 144      7:49.8 144

8:19..7 141 8:30.6 149      7:21.9 159

8:07.5 148 8:38.1 149      7:37.6 160 - *gatorade

8:00.5 146 8:10.1 151      7:28.0 159

2:10.0 149 0.25 2:10.5 155      2:03.5 160 - TOU 20 Mark

8:06.9 147 8:26.3 154      7:42.6 160 - TOU 20-19 gu + water

8:10.6 149 8:15.9 156      7:19.5 164 - 19-18

8:08.1 152 8:19.9 151      7:41.6 162 - 18-17 gatorade

8:05.1 152 8:14.5 154      - 17-16

8:03.6 154 8:12.3 154      - 16-15 gatorade, headwind

8:32.3 157 - 15-14 - turn around, big head wind

7:34.9 148 - 14-15 gu + water, Hollow Road (gentle down + tail wind)

7:42.9 149 7:31.1 159      - 15-16

7:30.3 151 7:44.8 156      - 16-17 gatorade

7:24.3 153 7:33.8 157      7:18.7 161 - 17-18 (Pop stop at Maverick)

7:48.3 150 8:00.5 157      7:41.4 165 - 18-19 (18-20 are a bit uphill) - forgot gatorade

7:32.1 155 7:48.9 159      7:42.8 164 - 19-20 gatorade

7:11.1 154 7:20.2 160      7:20.5 164 - 20-21 (downhill mile) 

7:29.5 155 7:26.8 163      7:21.2 167 - 21-22 (21-23.7 are a bit of an incline) gu + water 

7:33.1 159 7:37.5 167      7:28.1 169 - 22-23

7:07.6 163 7:18.2 165      7:05.2 171 - 23-24 (end of 23 is down into Logan) gatorade

7:10.7 163 7:07.1 167      6:55.9 173 - 24-25

7:08.6 166 7:08.5 170      7:00.5 174 - 25-26

0.2 1:35.6 166   1:35.3 172      1:32.2 176 - 26-26.2 gatorade

0.14 1:06.0 163  1:05.2 172      1:02.7 175 

1.1 8:20.0 167   8:18.4 172      8:44.2 171

7:49.6 168 7:51.0 171      - gatorade - to 1st Dam 2/3rds of the way into this mile, slight energy depletion and some tight, almost cramping legs.

0.25 2:06.9 168   1:56.1 175      No one to catch this time...

0.25 1:57.2 165   2:12.5 169      gatorade, gearing up for last 'fast' mile

6:50.1 166 7:51.9 164

0.01 0:04.7 167 another 100th to get an even 26.2

*consumed after the miles they follow 

I'm happy about this run for a few different reasons:

1.  My fastest marathon ever!  (if you don't count the POP stop at Maverick, which I don't because I'm usually awake 3 hours before a marathon and have never had a time consuming POP stop in a race)

2.  I got up at 4:00 (planned on 4:20, but my crying daughter woke me early), got ready, ate a bowl of Frosted Shredded Wheats and was out the door before 4:30, so I saw at least 15 meteors of the Perseids Meteor Shower, and made it to work at a decent time. (I did wear a head lamp so I could find mile markers and check my HR at each one, but otherwise it was not turned on).

3.  I used 8 oz. of water, 3 packets of Gu and about 20 oz. of Gatorade!  My stomach felt a bit stretched after breakfast (after my run) and empty at 23.7, but for the most part was quite fine.

4.  I didn't really focus on the progression portion (miles 20-26.2+), but my times still looked pretty good.

5.  Best of all - after questioning whether I would even be able to do a long run after having knee problems (I've had knee problems since the 8th grade...) this week, I'm happy to report that there were only a few instances in this run when I really even noticed my knees (mostly my left).

I was pretty tired the last 2 miles of this run, I could tell my posture was terrible running up the hill at the base of 1st Dam, so I worked on it. 

8.6 1:16:10 140/152 Easy -Logan River Trail

9:29.9 132

0.76 6:47.5 139

1.04 9:59.4

1.25 11:44.9

0.25 2:37.4 147

0.25 2:27.7 145

1.25 10:22.2 138

1.04 8:09.9 139

0.76 6:25.9 140

8:05.9 141 

16.42 2:03:23 158/177 LH Track 5x2 @MP.  It was a little warmer at 5:40 this morning than I thought it would be, but the lightning was great!  Average mile @ mp - 6:50.

1.875 16:54.7 135 wu (extremely slow...)

0.25 2:01.5 141 wu

7:10.2 159 (a bit slow...)

6:45.9 169 (better)

0.5 4:17.2 153 recovery

6:42.1 168

6:33.8 174

0.5 4:16.9 158 recovery 

6:49.6 167

6:46.1 171

0.67 5:47.6 140 recovery w/ POP stop

6:44.9 163

6:46.0 170

4:17.6 152 recovery

6:48.9 166

6:38.0 172

0.25 164 cd

1.875 16:07.5 152 cd 

8.6 1:108:12 149/159 LRT Easy

8:51.2 138 Headwind

0.76 6:22.6 150 Something about a stiff headwind makes me run harder/faster than normal

1.04 8:55.9 152

1.25 10:36.1 150

0.25 2:28.1 147

0.25 2:13.3 148

1.25 9:04.3 143

1.04 7:03.5 151

0.76 5:32.9 152

7:04.0 151

10.0 1:18:00147/158 LH Track - easy, target HR 151 bpm.  As always, times(XX:YY.Z)  and Heart Rates (RRR) not preceded by a distance (A.BB) are 1.0 mile each.

1.875 14:31.9 137 wu

0.25 1:53.6 144 wu

7:30.9 151

7:33.6 152

7:38.1 152

7:41.1 151

7:42.9 151

8:24.6 146 - barefoot.  1st lap was around 2:19, second 2:07, third 2:00, fourth 1:58.  Straightaways on turf, moving to second lane for the turns.

1.875 15:03.2 147 cd 

11.25 1:32:15 147/161 Logan River Trail - Spring Hollow Campground.  Wonderful thunder, lightning and rain!

1.0 9:25.2 132 Started out slow - it seems a fast start turns into a little better time overall with times at the end that don't justify the higher heart rate.

0.76 6:39.2 142

1.04 9:29.0 149

1.25 10:55.1 150

1.0 7:30.3 148

0.625 5:56.2 151

0.625 5:23.9 144

1.0 7:38.9 149

1.25 9:15.1 146

1.04 7:09.6 150

0.76 5:35.1 154 

1.0 7:17.1 150 

1:25:31 144/159 Jon's upper canal trail to third dam then home.

1.0 8:48.5 138

4.25 40:14.6 142

4.0 28:53.6 146 (that's 7:13/mile coming down the canyon below upper aerobic limit!)

7:34.5 147 

26.2 3:19:17 162  Bear Lake Marathon course - end to half and back.  I planned to wake up at 4:15 so I could complete my run early enough to get back in time to make everyone buttermilk pancakes!  We were at my grandparents 'cabin' (a double wide trailer in Sweet Water) so my kids didn't sleep so well.  By 2:20, I realized it wasn't doing me any good to try sleeping, though I did get 3.5 good hours, so I go up and went running.  It was very dark, no moon, and very few mile markers that I could see - road mile markers, not course markers.  I did find the half mark, 13 miles left, and 3 miles left!

This was supposed to be a 16 mile MP+10% long run 

Splits - distances recorded when known...

5:06.2 145

1.0 8:34.1 151 

1.0 8:19.2 152 - starting off nice and calm

2.0 16:15.9 155

2.0 14:58.5 162 - start picking up a bit

1.0 7:23.7 165 - I really was shooting for 7:27/mile, but I really couldn't see.  I had a head lamp, that I turned on when I could see road signs I thought were mile markers and when I couldn't see anything, but really I was running blind (almost like not having an HR monitor or watch or eyes)

40:52.2 162 - Half 1:41:30 about 4 minutes behind, but the calm start put me about 4 minutes off by mile 7 or so

56:20.0 165

1.0 7:25.2 166

1.0 7:41.7 164 - this was about where my longest mile in the Bear Lake Marathon before I ran out of energy...

1.0 7:31.9 166

2.0 14:32.9 167 - below BQ pace!

4:16.0 169 - second Half 1:38:47

The last 19 miles or so were pretty close to my target - maybe 5 seconds slow per mile.  I'm happy - it's still may fastest marathon ever. 

14.61 1:46:55 159/176 LH Track.  I wondered last night if I would be able to do this 3x3mile @ MP, after bashing my bad (worse) knee into the corner of a bench.  It felt as bad as it's ever been, but usually it is from over use (too much basketball or running) or maybe poor form, but this time from coming to a sudden stop against a piece of wood.  I decided that maybe today was the day to do an all out 5k (which I can't really do, because subconsciously, I am a wimp).  After the first one (with an utterly un-amazing time) I thought I would do another, then after that, I just kept going.

All my track miles are run in the second lane.  To keep it simple, I say 4 laps is a mile, but really 3.957 laps are a mile, so technically 12.267 laps are 3.1 miles.  Today, each 5k consists of 2x4 laps + 4.25 laps + 5 steps (the 5 steps should be enough to take care of the .017 since I take approximately 300 steps around the 400+ meter track => 5/300 =  .0166 - so close to .017).  The first 2 miles are a little more than 1 each and the last 1.1 really are less than 1.1 but the total really is 3.1 miles

Distance Time HR

1.875 15:39.2 135 wu

0.25 2:16.1 139 wu

1.0 6:45.9 166

1.0 6:49.1 170

1.1 7:08.6 172 - 1st 5k 20:43.6

0.50 4:38.1 150 Recovery

1.0 6:52.8 164 

1.0 6:49.6 169

1.1 7:03.1 172 - 2nd 5k 20:45.5

0.5 4:19.5 152 Recovery

1.0 6:39.8 167

1.0 6:38.9 171

1.1 6:56.5 173 - 3rd 5k 20:15.2

0.31 2:46.6 159 cd

1.875 15:31.5 149 

Not an amazing 5k time, but faster than my best 5k race!!!

11.25 11:30:51 143/154 Logan River Trail to Spring Hollow Campground.  Not my best time yet (off by 33 seconds) but definitely my lowest HR!

1.0 9:10.9 134

0.76 6:35.5 142

1.04 9:19.1 144

1.25 10:40.2 143

0.95 7:24.0 142

0.625 5:55.5 143 - turn around

0.625 5:20.9 142

0.95 7:32.6 144

1.25 9:01.5 144

1.04 7:12.2 144

0.76 5:31.5 147

1.0 7:07.2 147 

10.92 1:24:04 147 LH Track - fitness test...

1.875 14:43.8 18

0.25 1:54.6 145 - dialing in HR to 151

1.0 7:31.4 150

1.0 7:33.6 151

1.0 7:38.3 151

0.67 5:15.2 144 (in search of pop)

1.0 7:29.7 149 (surely a little low because of a little rest in the middle of the 0.67)

1.0 7:32.9 150

1.0 7:32.8 151

0.25 1:55.0 150 (start cool down though really I run 0.25 when I get to the track and leave the track so I have 4.25 miles + my work out...)

1.875 14:54.1 148 

11.25 1:32:16 144/157 Spring Hollow - Easy

1.0 9:24.3 136

0.76 7:11.8 143 - strong headwind

1.04 9:41.4 143

1.25 10:52.6 145

0.95 7:27.7 143

0.625 6:02.5 145

0.625 5:18.6 141

0.95 7:27.4 143

1.28 9:03.2 143

1.04 7:13.2 144

0.76 5:25.3 149

1.0 7:08.2 151 

6.25 51:17.4 150/178 Track for some 100m strides.

1.875 14:58.5 138

0.25 mile splits - each includes a 100m sprint - times listed at end 

1:57.3 158

1:59.7 159

2:00.0 161

2:03.0 160

2:01.0 160 

1:59.6 161

1:59.6 162

1:54.9 165

1:58.2 163 

1:55.4 164  

100m sprints -  HR is at end, since average seems irrelevant...  

16.1 167

17.0 166

17.1 162 

16.7 175

17.8 166 

17.7 168 

17.4 166 

18.1 168

17.4 168 

16.1 164 

1.875 16:29.9 149 

13.1 1:23:55.7 177/189  Top of Utah half Marathon! PR!

Play-by-Play 

I didn't sleep great, even though I told myself ever and over that this was just a training run.  I knew I could run it in 1:27:37 (that's what I did 3 weeks ago in non-race conditions) and figured the better weather and the aid stations could only help.  the weather was pretty good - a few degrees cooler would have been ideal, but it was good enough that I won't complain.  I got out of bed around 4:55, drank 2 glasses of water, ate an egg and some oatmeal (2 scoops).  I drank another half glass of water and took morning vitamins.  Then I waited for my dad and we left.  We found Travis near the end of the bus line (he drove with his sister-in-law and here friend that spent the night at his place.)  We chatted on the way up.  There were huge lines at the POPS, but  I didn't really need anything more than a tree.  I made a stop at the clothing bus and jogged a bit to the start line.  The race started late (about 10 minutes) but we weren't at all surprised - there were 2397 runners - almost 900 more than last year. 

1.0 6:17.4 165 - started about 8 feet back (3-4 seconds) but got boxed in - people 8 feet behind me had flown by by the time I could get around 3-5 people running in the wrong spot...Seems like 5-10 seconds, but everyone starts too fast so I wasn't too disappointed.  My dad says after he crossed the start line he was still walking and it took him 'til mile 6 to make up the time.

2.0 6:12.1 178 - by here, most people had fallen into their places/paces.  A co-worker who started right next to me (Mark Wallace) - who also got boxed in passed me here.  There were 4 men running 10 yards ahead of me.  I thought I would have been better off running with them, but decided not to push to catch up with them - my Heart Rate was right where I wanted it to be.

3.0 6:21.9 178 - the group of 4 had spread out, I ended up behind the last - Cameron Madsen (son of a different co-worker).  At the aid station, I dumped a cup of water over my head and drank some crappy, strong, red Gatorade.  At each aid station (6,9,11) I did the same thing, except the Gatorade was better at the other stations.

4.0 6:26.9 177 - I stayed close to Cameron (who finished his 1st Half ever in 1:26:07 - gun time)

5.0 6:16.0 177 - Nephi Sanchez came cruising by.  I chatted with him a bit, then he took off.  He has a torn meniscus that starts bothering him around 8-9 miles.  He made it through the Ragnar relay without any troubles and hoped to do the same today.  Then he took off.  By now, I was close enough to Cameron to engage in some conversation.  I didn't know him until we talked, he just looked like my co-worker Dave.  Cameron just got home from his mission in the first week or two of July.  He had made his companions run 4 miles with him, so he was in decent shape when he got home.  He was hoping to finish around 1:30, but was feeling really good, so he started out fast.  He ran tangents fairly well, but like most people he seemed a bit leery of getting too close to the edge.  He seemed to have pretty decent form, but did have a fairly loud foot slap on the downhill sections. 

6.0 6:17.1 178 - had some wind from varying directions as well as some up and downhill sections.  I took the lead from Cameron, thinking that I had tailed him long enough and it would only be fair if he could draft a little in the windy section.  By the time we hit the aid station though, their was a sizable gap.

7.0 6:08.2 178 - nice, gentle downhill with a good tailwind - I don't think that the people finishing around 2 hours had this advantage :(

8.0 6:25.1 178 - in the straightaways, 2 of the remaining 3 from the group of 4 men come into view, as well as another guy.  I just focused on the tangents and keeping my HR in check.  One goal that I had (that I knew I wouldn't meet but wanted to try any was) was to finish the last 5k faster than my 5k race time - difficult, since miles 11 and 12 are uphill - so I tried not to push too hard to catch anyone.  Eventually passed 2 and then I caught up with Mark Wallace.  I asked how he was doing - he said 'getting tired'.  As we talked, my HR spiked to 186 (strange - I've never noticed that while chatting) so I didn't talk much, but I don't think that he wanted to either.  As I pulled away, he said, "Go for it!" 

9.0 6:29.4 177 - fairly uneventful, but clearly I'm either running out of gas, or the terrain is changing to flat - or maybe both.

10.0 6:30.2 177 - out on the main highway

11.0 6:38.0 178 - as we turned my Maverick, I could finally tell who I was catching up to - Nephi.  Before I could catch him, a younger (probably in his twenties, not thirties) guy passed by running great.  It must have been Colton Bramwell - I talked with him after, but must have missed his name.  It was his first race in a while and he wanted to know what some other good races were, so I told him about the fastrunningblog.  I passed Nephi at the aid station.

12.0 7:04.8 177 - right before the mile marker, I passed 3 guys.  They were all running side by side, talking.  As I passed them, I said, "I'll pass you now so that all of you can pass someone in the last mile!"  None of them did.  Though either one of them tapered off pretty bad, or wasn't registered because there weren't 3 together at the end (Nephi wasn't one of them.)

13.0 6:20.0 178 - Colton ended up passing someone else, so the next person in front of me was Stephen Robinson - who finished 56 seconds ahead, so I didn't have the pleasure of passing anyone in the last mile.

13.1 0:29.9 184 (4:59 pace) - I had quite the cheering section: brothers BJ (who was in town from Maryland for a couple days), Darrin (who brought his girl friend Kaitlyn), sister Jen, Mom, and of course my wife Jeri Dawn and 4 daughters!  So of course I picked it up at the end - though not as much as my brother Travis - who ran the final 0.1 miles in 28 seconds.  He really is faster than I am, but my training is much better.  His final gun time was 1:27:36 - 6 seconds slower than last year, but he said his watch put him 3 seconds faster than last year.

I got some nourishment, put on a shirt, took off my bib (since everyone hates the show-offs who finish then run back), and went looking for my dad.  

 I found him around 11.75.  He was tired, walked a bit (but his walk is quite fast - it felt awkward to me, I couldn't decide whether or not to jog just to keep up with him.  Then he'd start running and pass everyone who passed him while  he was walking.  He really wanted to beat last years time of 2:00:15.  He wanted to know who was here for support - he spent the night at my place, but everyone else drove up from Plain City this morning.  When he heard the list, he knew he had to finish strong.  He asked me how far to the finish.  I said, "Can you see the black and white arch?" "No, I only see a lot of people."  "You can't see the arch above them?" "No."  "Well, it's probably 0.3-0.4 miles, how much time do you have?" "3 minutes."  "You can make it, but your going to have to push it."  We started running.  As we got closer to the finish and I prepared to leave him, I told him to push hard.  Later he said that when he looked over and realized I was gone, he almost stopped to walk, but heard someone cheering.  My dad (registered as Crystal McKellar, who injured her knee...) ran 9 seconds faster than last year!  So everyone PR'd by their own watches, but according to gun time, they didn't. (I ran another 2.5 miles in this segment.)

As I was running/walking with my dad, Kelli passed by going the opposite direction - I wouldn't have known it was her except for the comment she made on her blog regarding plaid skirt.  Eventually she passed going the right way running someone in.  I asked if she beat here 1:35 - she did, by a long shot, but you'll have to read her report to find out the results.  I also met/talked to Scott Ensign - who did a phenomenal job!  Obviously, there were other bloggers there, but I don't really know who, besides Paul Peterson - who also was amazing, though the only place I saw him was the start line - he's way too fast to see anywhere else. 

 After the drawing, I ran home to finish my long run for the week.  I followed the TOU Marathon course to 24.125 miles, then cut across to the finish and continued home on canyon road, for another 4.8 miles.  It was quite warm.  My average HR was around 160 and it took 40 minutes (8:20 pace). 

8.92 1:14:23 141/160 Recovery LH Track - supposed to be 2x4miles @MP, but I thought today would be better run in recovery mode.  I only looked at my watch (for HR and time when I finished each segment, to make sure that I actually hit the lap button.

1.875 16:11.4 134

0.25 2:04.8 138

1.0 8:07.2 146

0.75 6:02.0 151 (should have been one more lap but I needed a POP)

0.67 5:23.0 142 - POP stop in the middle (oh, thank heaven for Tesoro)

0.25 2:08.0 137 (to finish last mile - 8:08)

1.0 8:12.7 143

1.0 8:14.1 143

0.25 2:04.0 142

1.875 15:56.1 140

Very wet and a bit chilly in the rain...  I also had bathroom issues today.  Even though I hit the Tesoro 35 minutes into this 1:14 run, I still had to hacer pis (like they would say in Argentina) twice after that.  The last time, I was on the road back to my house and figured everything was wet enough any way, so I waited for a break in traffic and took care of business.  The break wasn't as long as I had hoped and a truck passed me from behind.  Apparently the driver caught a glimpse of the action - as I passed him later (stopped in 1st day of school at USU traffic) he rolled down his window and said I had made his day!  After making sure he didn't catch anything on video, I finished my leisurely run. 

*A note from Saturday's race: I remembered from my practice Half a few weeks ago that about 3:40-4:00 minutes in from the Half mile markers were the full mile markers.  It was really nice to be able to gage my time without having to wait to the end of a mile to see how I was doing.  I suppose some people might be upset about additional markers, but I think it would be nice if they marked the marathon course in 1/2 mile segments! 

10.0 1:21:15 143 Logan River Trail - Easy

1.0 9:13.0 131

0.76 7:06.2 139

1.04 9:32.0 143

1.25 10:51.1 146

0.95 7:30.5 144

0.95 7:46.1 142

1.25 9:19.1 143

1.04 7:15.4 147

0.76 5:31.7 150

1.0 7:13.6 149 

12.92 1:33:42 159/180 LH Track for a 2x4m @MP with 0.5 rest in the middle.

1.875 14:56 138 wu

0.25 2:05 146 wu

1.0 6:58.1 160

1.0 6:42.5 168

1.0 6:42.8 168

1.0 6:39.4 171

0.67 5:15.5 151 - Pop @ Tesoro

1.0 6:45.2 163

1.0 6:44.1 169

1.0 6:44.3 170

1.0 6:24.1 175 - a little faster for fun

0.5 2:05.0 165 cd

1.875 15:36.9 153 cd

8.1 1:04:46 146/160 Logan River Trail

1.0 8:54.1 135

0.76 6:35.5 142

1.04 9:16.8 148

1.25 10:35.9 149

1.25 9:14.6 146

1.04 7:14.1 148

0.76 5:36 153

1.0 7:19.6 146

I was planning on doing a very long run this weekend, but at about mile 6 today, I seemed to run out of energy (noticeable, but not like a wall...) and think maybe I should begin my taper already - to recover from the half. 

8.25 1:04:57 148/168 LH Track

1.875 15:29.6 137

0.25 1:55.3 146

1.0 7:41.5 151

1.0 7:45.3 151

1.0 7:47.1 154 (High HR for POP issues)

1.0 7:44.4 151 

0.25 1:57.2 150 

1.875 14:36.6 153 - 11 short strides strides, probably 80m each

20.05 2:25:01 160/174 TOU Half Start - TOU finish and home. Plan - 18 miles at MP+10% (7:21?).  Actual - 13.6 miles at 7:16 average, then a small progression of 5 miles at 6:55 followed by 1.44 miles around 7:22 .  Nice canyon wind coming out of Blacksmith Fork Canyon.  Sun came out at TOU 24.1.  Very nice run.  I sort of felt like I was running out of energy about the same time the sun come out (though it had nothing to do with the sun) but pushed through and felt good shortly thereafter.  I saw Scott Ensign just as I rounded the corner to the TOU finish and passed him as he stopped for a drink at the TOU finish area.  Talked to him a bit after - he caught me when I finished running at my home.  He's fast - I don't think I'll be seeing very much of him at the marathon!

0.61 4:42.6 139 - TOU half to TOU 8

1.0 7:17.1 151 - 9

1.0 7:09.6 158 - 10

1.0 7:19.1 159 - 11, gatorade

1.0 7:11.0 158 - 12

1.0 7:18.5 158 - 13, gatorade

1.0 7:06.3 155 - 14

1.0 7:14.5 156 - 15, gatorade

1.0 7:17.8 159 - 16

1.0 7:23.0 157 - 17, gatorade

1.0 7:12.5 160 - 18

1.0 7:22.4 163 - 19, gatorade

1.0 7:17.6 165 - 20

1.0 7:05.1 161 - 21, PowerBart gel - strawberry/banana

2.0 14:29.3 163 - 22, 23 (there is no new 22 mile marker so I didn't press the lap button as I waited to find it - 22 was 7:18, 23 was 7:11), forgot gatorade - drank about halfway to 24

1.0 7:02.3 167 - 24

1.0 7:00.2 166 - 25, gatorade

1.0 6:55.1 168 - 26

0.2 1:31.3 173 - 26.2 

0.14 0:58.6 171

1.1 8:06.3 171 - gatorade past halfway mark