Love to Run

I didn't find time to run today.  My feet and hip are a little sore.  I figured I would be better off a little less is shape than injured for the marathon.

Total time: 72:30

Ran Hollow Road and I was feeling good until mile 8 on the way back.  I felt a sharp pinch in my hip and had to walk for a block.  I didn't stop my watch and then just jogged home at about and 8 minute pace.

I took an easy run on the treadmill trying to concentrate on my form.

Total time: 60 minutes

I found that when I get tired I tend to lean forward and I think this is a cause of my hip pain.

I tried to keep my sholders back and my head up through the run and I didn't have the sharp pain in my hip.

7:30's on the Treadmill at 1%, trying to let my pains heal while keeping fitness.

Ran on the treadmill again.

7:30 for the slow miles and 6:40's for the fast.

I felt pretty good and not much soreness in my hip.

I didn't get into St. George.

Bum deal.  Anybody let me know if there is someone I can talk to or if I could take the place of someone who got in but won't be able to run.

Ran on the treadmill 4 miles at 7:30 pace then bumped it up to a 6:40 pace for the next 2 miles.  Cooled down with a 1 mile walk at 4MPH.

Treadmill again after doing all of the yard work.

4 miles at 7:30

1 mile at 6:40

Ran outside finally.  It was nice to get out.  I was feeling pretty good and kicked it for the middle two miles. (6:30s)

I ordered a Garmin today and I hope that I will have it for the Ogden marathon coming up.

I really liked having the heart rate monitor at the 30k.  I think that it will help me at the marathon to keep at steady effort throughout the whole race.

Race was good but I didn't win the guaranteed entry into the St. George marathon.

I had a little bio break about mile 1.2.  I think it took over a minute.

I ran a up two miles of the Top of Utah route.  I then ran back at a pretty fast pace.

Running time: 27:30

What a race.  I had a good time until about mile 14.  I just couldn't get my speed back below 7's even on the downhill portion after the dam.

Here are the results from the garmin.  The pace and time might not jive because I didn't change the time from being controlled by the pace and it would stop when I dropped below a 20m/mile pace.  I think this happened a couple of times during aid stations.

Mile	Pace	Heart Rate
1	6:13	156
2	6:28	171
3	6:19	172
4	6:23	173
5	6:27	172
6	6:29	173
7	6:26	174
8	6:32	174
9	6:40	175
10	6:48	174
11	6:57	176
12	6:52	175
13	7:11	174
14	7:01	173
15	7:24	174
16	7:08	173
17	7:20	173
18	7:05	171
19	7:07	173
20	7:26	171
21	7:24	170
22	7:26	168
23	7:06	168
24	7:47	169
25	8:16	168
26	8:15	170
26.32	7:30	176

All in all, I had a good run.  Sub 3:00:00 was in my sites but I think that I went out too fast and put my heart rate higher than it should have been.

Of course the best memory of this race is of Sasha coming to find me the last 5 or 6 blocks and running with me to the finish line.  He was pacing me as I was cramping and giving me encouragement and instruction on how to avoid the cramp from setting in.  The last block a girl came up from behind and passed me, Sasha wouldn't have any of it even though I was resolved to just let her go.  He shouted, "Don't you let her beat you!" and I replied, "It's OK." and he yelled "Don't you say no".  This put a little fire in the burner and I was able to find something and put on a little kick.  I am very grateful for his encouragement.

I will break 3 hours.  I need more base miles and longer intensity workouts.  I just hope that I can forget how painful it is by the next marathon.

I did qualify for Boston, so that is now an option.  We will see what my running widow wife says.

Congrats, to Paul Petersen on winning the race and setting a new course record.

Took an easy run with the Garmin to check my miles on the Top of Utah route.  I am happy to say that it read longer than I credited.  It was about .06 miles longer.

total time 29:15

I decided to run on the deer fence trail.  I ran to Providence then up Prov Canyon to meet up with the trail.  I then ran south on the trail until Millville Canyon.

Garmin reports:  1090 ft of gain.

Total time:55:03

Average pace: 7:46/mile

It was a fun run and the sunset was kind of nice.

Ran with Paul, James, Jon and Cody up the Temple Fork road and took the old sawmill trail.

It was a fun run and the down hill was pretty fun.

Really slow miles.

I went for a hike up High Creek Canyon with my wife Emy and her father.

It is kind of a Memorial day tradition to go on a hike.

I was carrying a 15 pound pack.  I had a gallon of water, food, and my .22 pistol with ammo, just in case.  It was a beautiful day perfect for a hike and picnic.  We made it to the meadow just past the beaver dam and sat down and ate our sandwiches and such.  We ran into Paul, wife and friends coming down from camping.

I packed down almost the same weight that I packed up where as the water in my pack was frozen and we didn't drink any of it.  We all packed too much stuff.

I figured it is better to be safe than sorry.  If we would have got stranded for any reason, I figure that we could have lived for a week on our supplies before having to eat our dog.  Or it just felt that way to me because I was packing it all up.

I ran to mile 14 on the Top of Utah route.  I was pushing it a little going up and just coasting on the downhill trying to stay under 7s.

.5	1	1.5	2	2.5	3	3.5	4	4.5	5	5.5	6	6.5	7	7.5	8	8.5	9	9.5	10
3:12	3:02	3:17	3:20	3:29	3:30	3:31	3:37	3:37	3:39	3:36	3:26	3:27	3:27	3:26	3:20	3:38	3:52	3:42	3:44
144	158	170	173	173	172	172	171	171	171	168	167	165	165	166	168	164	156	158	167

 There are the half's time and heart rate.

Ran up Millville canyon.  It was pretty much straight uphill.

total running time: 58:25

average pace: 8:20/mile

elevation gain: approx. 1200 ft.