Love to Run

Ran with Cody to 2nd South and 10th West and met up with Paul so that we could run a 2 mile time trial.

I ended up with a 12:10 which I felt OK about.  I wished that I could just tell myself to go harder even though I am hurting.

Jogged back to work.

Airport loop with Cody.  Did some 5min/mile striders for 20 second intervals.

We barely got under 7 min/mile. 

Ran with Cody to the end of the Logan river trail and back.

We wanted to make it fast and decided that we were going to push it to 6:30 on the way back.

I was able to keep it close until mile 8 when I had a twinge in my arch that almost crippled me.

I had to pull up and run at a 7:30 pace for a half mile.

I pulled in about 50 seconds behind Cody for a finish of 68:30.

I felt pretty good in the legs and lungs but I want to know why I keep having this pain in my foot after about.6 to 7 miles.

Ran with Cody, Paul and Jon and then back to work.

Good run down by the dump.

Pretty flat around to loop but there was a lot of cars on 10th West on the way back to work.

Green Canyon Short, with Cody.

We used the Garmin and made our 15k Green Canyon run to 7 miles.

Easy 7:15 pace

Ran 6 miles along the YESCO Gossners back roads with 8X20 sec striders.

We are wanting to feel the speed.

Ran on the Gossner YESCO back roads again putting in about 8X30 sec striders.  I didn't have a watch on but calculated my time to be about 7 min/mile.

Ran the striders 5k race.

I will do better at the 10k.

Ran a modified Logan River trail adding another mile to avoid a muddy section of road.

Total time: 75:30

Pace: 6:52

Ran the Green Canyon run with an average pace of 7:12 min/mile up and 6:33 min/mile down.

I felt pretty good.

I haven't been running with the Garmin...I mean Cody, the last two days so I don't know all of my splits and such.  It is such a nice running computer.

I may just have to find some motivation and get up at 6 am and make it to Cody's run.

total time: 64 minutes

average pace: 6:53

I plan on playing church basketball tonight.  We play for about an hour.

Record: 4 and 1.

Ran a modified YESCO to Logan High to make it 8 miles.

Left thigh is very sore from last nights game.  I took a pretty good shot.

total time: 59 minutes

Ran to the Logan River Golf Course trail and back to work.

I took it slower to try and work out my thigh bruise I got playing basketball Tuesday.

By the end of the run I was feeling ok but my body is very fatigued.

Total time: 79:10

Average Pace: 7:12

Ran with Paul, David and Jon on the Logan river trail.

We basically played in the mud for 7 miles.

I think we averaged around 7:30 to 8:00 minute miles.

Ran with Cody and Paul from the REC center out to Young ward and back via the dump loop.

I felt pretty good at a 6:55 pace but as soon as the pace picked up to 6:45 around 8, 9 and 10 I was starting to poop out.

I feel pretty good about this weeks mileage.

Total time: 119 minutes

Pace: 6:55

I decided to go long today to try and front load my week to get ready for the race.

I ran from Millville to mile 12 on the marathon course and back home.

I pushed the pace on two of the miles on Hollow road and once I turned around I tried to keep a good pace during the downhill and on through Hollow road.

I almost beat a UPS truck doing its deliveries on Hollow road.

The only reason I mention it is that as he was passing me within the last 200 meters on Hollow road, he slowed down and made a comment about how I almost beat him on his route.

I was feeling pretty strong on the way down until the turn up into Millville.

total time: 97 minutes

pace: 6:56

Ran around Logan a total of 68 blocks.

http://www.usatf.org/routes/view.asp?rID=107660

I took it easy and enjoyed the run.

total time: 62:30

Pace: 7:22

Ran the YESCO to Green Canyon run with an extension on the end up to the slush and slop of Green Canyon to make it 6.25 miles.

I made my turn around at 46:45 minutes, and returned in 42:09 for a total time of 88:54.

Average pace: 7:07

Ran to around Logan to get 9 miles.

I felt really sluggish and my legs didn't ever feel like I could pick up the pace.  I tried to push it for a couple of blocks but decided to listen to my body and just plod along.

Friday, I am doing a mini taper to prepare for the Striders 10K.

Total time: 66:40

Pace: 7:24 min/mile

No running today.  I am trying to rest for the race.

Ran hard, the hills took me out right at first.

I ran up the TOU course again to Mile 14 from my house.

I got up in 35:04 and down in 33:06.

Total time: 68:10

Pace up: 7:01

Pace down: 6:37

Ran on the treadmill.

Incline: 1%

Slow miles were at 7:30 pace.  I ran one mile to warm up then 2 miles at a 6:40 pace.  I ran the first half of the 4th mile at a 6:00 pace then back to 6:40 for the second half.

My feet and knee were a little sore so I finished the last 6 miles at an easy 7:30 pace.

Total time: 72:10

Average pace: 7:13

No running today.  I had family visiting and spent my night playing games and eating chicken enchiladas.

Ran my Millville to Blacksmith Fork run.

I am feeling really sore.  I have a couple of blisters on my feet and my knees are constantly aching.

I don't know what has happened to make me so sore.  It seemed that I realized this when running on the treadmill Tuesday.

36:30 up

34:00 down

total time: 70:30

Average pace: 7:03

Ran to Blacksmith Fork via Hollow road.  It was dark and I missed the 13 mile marker and figured that I ran an 1/8 of a mile or more past it.

I turned around at 44 minutes.

Returned in 42:30.

Total time: 86:30

Average pace: 7:04 min/mile

Ran my regular run on Hollow Road but turned around at my four mile mark.

I made it up in 28:08 and down in 26:16.

total time: 54:24

Pace up: 7:02

Pace down: 6:34

Ran to the 14 mile mark at the mouth of Blacksmith fork.

I had a few problems.  My music died about 10 minutes into the run so I had to take a battery from my head light to use in the MP3 player.

I also use the player as my stopwatch so I had to do some calculating to get my time.

I figure that the total run took me 70:30.

average pace: 7:03

Ran 6 easy miles.

Mini taper for 10 mile race on Saturday.

total time: 42:58

average pace: 7:10

Two mile warm up.  Ran the race.  4 mile cool down.

This race went well for me.  I felt relaxed and ready to run. 

I was 13 seconds faster a mile than the 10k, 2 weeks ago.

I think that I need to make sure that I have a day of rest and an easy day before my races.  This seemed to work for this race.

I got off work today and it was beautiful, so I decided to hit the road and run until dark.

I made it to the top of my run in 51:30 (7:21 pace)

I came back in 48:40 (6:57 pace)

I felt good during the run and needed a nice relaxing run to work the soreness out of my legs.

What a beautiful day!

Ran an easy 6.5 around work.

total time:46:40

Average pace: 7:10

Ran to mile 14 on the TOU course from my house.

I felt pretty good after my rest day yesterday so I decided to be under 7's on the way up and somewhere around 6:30's on the way down.

I was pretty close:

time up: 34:55 (6:59 pace)

time down: 33:02 (6:36 pace)

Played church ball later that night.

Ran a slower paced 8 miles to the 15th mile on the TOU course.

Up in 29:40

Down in 28:05

Average pace: 7:13min/mile

Ran 8 miles in 58:55.

It was a good run with my son riding the bike next to me.

I think that he liked riding along side and chatting.

Ran 15 miles with the group.  (Paul, James, Jon and Cody)

It was a good long run with lots of different terrain.  We started at the canal on 6th East and 4th north in Logan, and ran east until we reached Guinavah campground.

I was pooped after this run with cramps in my chest and side and feeling dehydrated.

I need to make sure I plant some water next 15+ run I do.

Really slow miles today.  I ran along the deer fence trail and then up into dry canyon for a little bit then back to Millville the hard way, up hills, over fences and through gullies.

It was a fun run and I enjoyed just letting go and running not worrying about my time.

My feet still hurt from last week but this run I took some time halfway through to stop and stretch and this seemed to help.  I also think the slow pace helped too.

total time: 1:51:30

Average Pace: 8:10

Ran to mile 15 on the TOU course.

Slow up and a little faster down.

time up: 29:30 (pace of 7:23)

time down: 27:05 (pace of 6:46)

My legs felt really sore on the way up, but on the way down I pushed it a little to get under a total time of 58 minutes.

Decided to mix the Hollow road run up a little and give it a loop at the end.

I ran the TOU course up to the bridge at the mouth of Blacksmith Fork Canyon, approximately 5.3 miles.  (time 36:30, 6:53 pace)

From there I turned around and ran up the hill to the McDonalds in Hyrum, then back to Millville on the highway.  5.7 miles (time 39:15, 6:53 pace)

It was a burn going up the hill after 6 miles then the downhill felt good from Hyrum to Millville.

I ran an real easy 10 on my Hollow Road route.

Before the run I felt like I had some spring in my legs but as soon as I started it went away really fast.  I think that it was a combination of things.  First I am running more miles a week than I ever have.  Second, I had a big meal before the run and third, my shoes were still a little wet, causing a small blister on my foot.

I really hate to complain about pain after I read some other blogs like BC's.  I'm sure he looks at mine and thinks what a woosie. 

time up: 37:44 (pace 7:33)

time down: 36:20 (pace 7:16)

Well after a few days off I ran again.

I decided to do the deer fence trail that Cody and I ran in November.

I beat the time but had a pretty good head wind on the way back to Millville.

This run has some pretty good uphill sections that seem to never end and just as you top a ridge you see the next one looming.  It is really peaceful and running it in the evening you can just relax and not think about the burn in your legs and the urge to vomit.

Total time: 89:03 (pace 7:48)

Jumped on the treadmill and cruised for eight miles.

Total time: 60:00 (pace 7:30)

Ran with Del Sol crew and then grazed for 2 hours at Paul's house.

Del Sol is tomorrow.

6 of us road down together in a rented minivan and stayed at my sister's house Thursday night.  She was kind enough to feed us in the morning and we got on the road by 10 am after refueling.  The drive was OK because Cody brought his DVD player and a bunch of movies.  When we weren't watching movies we were discussing the race strategy and hydrating.  We had a "dam" traffic jam going over Hoover and went 3 miles in 45 minutes.  We vowed we would go back the Flagstaf way.

We all met up in the parking lot at the start and met everyone and got ready to run.  I had no idea what was in store.  The six guys in my van and there respective legs were Dave, Clyde, Sasha, myself, Paul, and Jon.

Dave started really well and ran some 3 or 4 minutes faster than his expected time.  Clyde was only and few seconds behind Google when he took off and hearing of his running accomplishments I thought he would take the Google guy by Sasha leg.  Well it turns out Google has a real team and wanted to win.  Sasha handed the baton to me a little before 8 pm and I took off too fast.  As I started feeling the blood rush to my legs I decided to hold back a little and save some for the next 2 legs.

My time for the 5.6 miles was 35:00

Pace of : 6:15

(continued on Saturday)

I got the baton from Sasha around 2 am and took off on my second leg.  I was excited about this run because it was exactly a 10k.  I wanted to get a PR on it and I wanted to at least run below my expected time.  It was a pretty straight run and downhill.  I remembered from the race bible that I was looking for Pinnacle Road or something like that, and that was where I would turn and see the transition another .4 miles ahead.  I had the guys in the van keep my time where I wasn't wearing a watch.  It seemed like forever between the cross streets and by the time I got to my turn it was a good thing they had put up a flasher because I had just about sworn that I had missed it.  I made the turn and saw the transition and picked up my pace.  I felt good about this run and when they told me my time I felt even better.

Total time: 37:10

pace: 6:00

My last leg was a little after 8 am and was 4.3 miles with a 3 mile uphill stretch.  As I got off the dirt road and ran to the paved section I realized that I was right in the middle of a bike race.  It was uphill so the bikes weren't going much faster than I was and I had thoughts of hanging on to one of their seats for a few feet to just get a little break.  I knew they were on bikes but it was still a little discouraging to have so many people passing me.  I got to the top of the hill not having any idea of my time, stole a drink from the biker's aid station, got chastened by the bike spectators who told me to get on the other side of the road and finally hit some downhill for a half mile.  I couldn't tell where the transition was because of the croud but my teammates where there to guide me in.  I was really happy to be done with my race and was looking forward to see what we could do.

I knew that Paul had a short run next and that we would have to hustle to get to the next transition so Jon could get a proper warm up.

By the end of our van's leg we had only let Google get approximately 4 minutes on us.

The rest of the day was kind of lazy waiting for the second half of the team and hanging out at Paul's booth.

This was one of the funnest races that I've been a part of.  It was really cool to meet all of the high caliber runners on our team everyone of them seemed to be really solid individuals.

I look forward to the Wasatch back if I get on the team.

What a great experience.  And it was fun to do well.

Last leg time: under 28 minutes

Pace about 6:30

Ran up Hollow road to the 15 mile mark on the TOU marathon course.

Total time: 58:30

Pace: 7:18

Ran on the treadmill at a 1% grade for 8 miles at 7:30 pace.

Pretty uneventful.  I kept wanting to stop at 6 but when I got there I felt pretty good and continued for two more miles.  I think that I am mostly recovered from the weekend.

total time: 60 minutes

I started with a warm-up of 2.25 miles by taking my fat dog for a run.  He does pretty good for the first 6 blocks then he realizes that we are not stopping.  He's a trooper and plods along and I let him get in the water about halfway through.  By the end of the run he is lagging and I have to keep encouraging him.

Running time with dog: 16:15

Dropped Toby off at the house and ran to mile marker 15 on the TOU course.

Running time: 57:18

Pace: 7:10

I am going to start my taper for the Striders Half marathon on Saturday.

No running today.  I needed to let my hip heal a little before the 1/2 marathon Saturday.

I gave my pickup some badly needed TLC.

I ran about 3 minutes slower than what I thought I could do on this course.

During the run the first 3 miles were what I wanted as far as time.  Then my legs just got really heavy and I had one of those uh-oh moments, knowing that something wasn't right.  The forth mile was a 6:40 and this had me worried where I was supposed to maintain 6s down the canyon and at worse 6:15.

As I was readjusting my goals for the run, I dicided that I would shoot for 6:30 miles but I continually started feeling worse.

At the end I went for a cool down run and my left calf started cramping.  This hasn't happened to me for a long time.

The whole day after the run I had some bowel issues and it leads me to think that I may have eaten something that was bad.

Any how, I ran the race and hope to do better at the 30k.

Time to make sure I get 60+ weeks for the next 2 weeks.

Ran on the treadmill at a 7:30 pace for ten miles.  I wore the heart rate monitor and watched as my heart rate stayed at 148-154 for the whole run.  I did a long cool down walking 1 mile making sure that I stretched afterward.

Ran to mile 13 on the TOU coarse from my house and back

44 minutes up.

41:25 down.

12 miles total

I missed Tuesday so I decided to go a little more at a recovery pace.  I ran to Macey's and back home, checking out what was showing at the movie theater.

4.65 miles

running time: 38:45

I ran up to mile 15 on the TOU course.

Nice and easy 7:30 pace.

Ran with Paul, Jon, James, Cody and Mark, from Paul's house to the Guinavah-Malibu campground.  We ran the last 2 miles a little fast so I am putting them in my fast miles.

It was a fun run with a lot of gabbing and race analysis.

I ran early this morning up to the 14th mile marker on the TOU course.  It was a little cool but nice to run in the morning.  I had to stop twice to stretch out my left foot.  I found that when I start feeling the twinge in my arch, if I stop and stretch it for 10 seconds I can run again without pain for another 2 miles or so.

total time: 1:10:58 

Pace: 7:06

Ran the TOU trail in the morning.  Had an emergency at the start of mile 6 and slowed down to a walk until I reached a gas station that was thankfully open.  Ran the last mile sub 6:30.

Tried to run out to Paradise and back during the evening.  I had a cross-head wind the whole way and about mile 4 I saw that there was going to be some weather issues.  I decided to go for it thinking that I was more than halfway and I would spend less time in the snow or rain than if I turned around.  The storm blew in quickly and I ran about a half mile in horizontal stinging snow until I got a picture in my head of a frozen runner on the side of the road in mid stride.

I decided to run to the nearest farm house and ask to use their phone.  After I dug the snow out of my ear, I knocked on the door and asked to use their phone.  The nice lady had a look of disbelief and asked me where I lived, upon telling her she said that she would just give me a ride back to my house.  I gratefully accepted.

That is the first time I ever had to do that, but I am grateful that there are still people who are willing to do a good deed.

Ran the deer fence route backwards, starting at my house and running to Cliffside up to dry canyon and back to Millville by way of the fence.

I threw in a cool down lap around the block to make it 12 miles.

Total time: 1:29:55

Getting over a little sickness.  I felt weak and dizzy after my run.

total time: 48:30

Felt pretty good.  Ran the first 2.25 miles with my dog Toby.  He did pretty good and didn't start lagging until 1.5 miles into the run.

time was 15:30

I dropped him off at the house and went for another 8 miles on the TOU route.  Did about a 7 minute pace up and 6:40 down with a 6:25 thrown in there.

total time: 54:30

Started out feeling good doing sub 7's but at the halfway point nature called and I had to pull a Jon Allen.

I don't have his six sense for spotting Port-a-potties.

The run turned into an easy run after that and was grateful to get home.

It had to be the one run that my wife wanted to ride along side me on her bicycle.

Total running time: 58:16

I was wearing a borrowed heart rate monitor and it was really interesting to see where I was at.  At the starting line I glanced down at the watch and saw that my heart rate was at 120 bpm.  I must get a little nervous at the starting line.

1st mile: 6:15  too fast I didn't want to bonk

2nd mile: 6:35

3rd - 9th miles: 6:40 average trying to keep my heart rate at 170-172.

I gooed up and took 3 walking steps to get a drink after 9 and that mile was a 6:45.

Next 2 miles were 6:30ish on the downhill. 

The rest of the race I averaged about 6:55. I only had one 7 minute mile in the race as I was passing the church on the long rolling stretch.

It was a good race and a mirror of what I hope the marathon will be like.

I need to make sure that I start hydrating a couple of days before the marathon.  It seemed to work pretty well for me on this race.

I've got to get under 3 hours.

total time: 58:20

Ran with my wife riding along side with her bike.

I was good we had a good talk. 

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.

I ran into Providence and tried to keep it under 7's for the first half. 

I died after 3.5 and just jogged home.  I think it was because I didn't get much sleep last night, staying up changing my wife's disc brakes and pads on her 4Runner.  What a nightmare.

Total time: 51:52

Ran with Paul, Cody and Jon.  We started at Beaver Mountain and ran north to the WW2 plane crash site and looped west and south back to the car.  It was a nice run and I kept motivated to run because every stop we would get eaten by mosquitos.  I finished the run with a 7:54 average pace.

I did a little cross training today and did some mountain biking with an old friend.

No running tonight.  Needed to spend some time with the wife.  It is a give and take thing.  I wanted to rest my aching foot also.

Ran a pretty good Ten miler.

Here are the splits:

3:20

3:06

3:14

3:19

3:28

3:27

3:26

3:29

3:29

3:30

3:27

3:26

3:27

3:30

3:27

3:16

3:30

3:31

3:20

3:40

Total time: 1:08:22

Five miles of pretty easy pace.

total running time 36:27

average pace 7:17/mile

Well that was an easy week, now it is time to hit it a little harder. 

Ran with the dog for 2.2 miles and then ran 8.1 more.

Easy pace.  Total running time: 1:14:35

running average pace: 7:15/mile

Ran a kind of workout.  I decided to run a little faster by concentrating on my turn over and my posture.

1/2 mile Splits:

3:35

3:23

3:34

3:32

3:34

3:39

3:38

3:38

3:34

3:20

3:20

3:19

3:19

3:22

3:21

3:37

total running time: 55:46

running pace 6:58/mile

Ran on the Planet Walk Trail with my wife and dog.  I took Toby for the first 1.4 miles when I ran into my wife walking and dropped him off.

I did this one more time at the start of mile 4.  This worked out pretty good and we were able to finish at the same time and our fat dog got some exercise.

total run time: 58:45

Started running again today.

I have not ran for some time and I have put on a few pounds.

I have had some problems with my feet and hip and wanted to give them a rest, but I need to get back on the ball if I want to do well in St. George.

8 miles 58:30.

Easy 8 miles.

Ran the Hollow Road route.

8 miles 61 minutes

Ran an easy 6 miles after eating.

I shouldn't do this but I have to find time to run.

Ran 12 miles up Green Canyou with Cody, Jon and James.

I have lost a lot of fitness during my time off.

It was good to run fast.

Well I am back on the "sauce".

Ran from 4th north to the top of Green Canyon through USU.

I am dedicated to running at least 50 miles a week until the STGM.

8 today under an hour.

Hollow road route.

8 miles under an hour.

Hollow road run

8 miles in under 59 minutes.

Ran a different route and down to the Redbox to get a video and to make sure that I got a few extra miles.  I didn't feel like running this far but I was glad to get that much closer to 50.

Ran, with my son on the bike, a pretty ambitious uphill and was able to finish 5 miles in 36 minutes.

Well I got the miles in.

Bring on next week.

Ran from my house in Logan to 3rd dam in Logan canyon with Jon, Cody and Paul.

1:39:06

I did a 10 miler on Hollow road.  Nice run.

1:13:54

I ran the airport loop today at work.  It was very hot and I didn't get much sleep last night.

I died around mile 4 and it was all I could do to finish the run.

60:30

Ran a 6 mile loop with Trevor on the bike beside me. 

42:32

Ran an 18 miler with Jon's work running club.  Trevor was with us all the way on the bike and only had a couple of scuffs.  The first 3 miles I felt I was going to quit but after mile 10 I started feeling a little better.

I ran with Ross most of the way.  He told me, in his prime, he used to be a great runner.  We had a good conversation and got the miles in.

2:13:51

Ran the Top of Utah route up to mile 12.  It was a good run but I started it after eating my dinner.

1:48:06

10 miles up Hollow road.

1:13:12

I had to put on the extra .5 so that I could be at an even 35 miles for the week.

1:14:56

Ran from my rental to the start of the single track on the Logan river trail.

1:19:00

Ran the Hollow road route for three miles then turned around.

I hit good times going up and down.

total time:  41:28

Got up and ran five miles up the TOU half and met my sister-in-law just before mile 7 on the coarse.

Turned around and ran with her trying to pace her in.  She wanted to get a time under 1:37.

I think her time was 1:34:47 ish.

It was fun to run on the race course but not be in the race.  It was a little odd to turn off right at the end and not finish.

Total time: 1:28:22 with a 3/4 mile cool down.

Ran with Paul, Cody and Jon up on the river trail.  I started from 250 E on 4th North.

I felt pretty good.  My average heart rate for the run stayed pretty low compared to 2 weeks ago on the same run.

I am getting into shape.

Total time: 1:55:00

Ran the normal run to mile 14 on the TOU course.

Ran at a 7 min/mile pace until the last mile and slowed to 8:30

total time: 1:11:30

Ran a little past mile 13 on the TOU course.  I was turning around when I saw 2 people running down the canyon.  They told me that they had started from Hardware Ranch and were running to mile 17 on the course.

I was feeling pretty good and kept my time to 1:31:00

I ran another 12 miler up to mile marker 13 on the TOU course.  I didn't want to go that far but I did.

Total time: 1:26:55

Ease run before the 20 miler tomorrow.

total time: 44:41

Ran with the Jon and the ATK group down Black Smith Fork canyon.

Ran 3 miles up the canyon to Hardware Ranch then back down.  I ran the fast miles with Jon, Paul, James, Logan and Russ.  Russ and I dropped off about mile 10 and just tried to keep our average pace below 7 min/mile.

Total time: 2:19:10

Average Pace: 6:54

Had a wild hair to do something long again.

I am feeling good and I have been losing a little weight.

Total time: 2:07:40

Average heart rate: 157

No running today.  I couldn't find a window to run in during the rain storm.  I am in the middle of tearing out the transmission in my truck.

Ran a 10 miler up on the TOU course.

Averaged about :7:07 min/mile pace up and a 6:46 min/mile down.

Ran 14 miles at what seemed like an easy pace.

Felt good so I decided to run a fast 8.

Total time: 53:08

Ran to mile 13 on the TOU course.

Total time: 1:28:50

Ran to mile 14 on the TOU course.

Total time: 1:07:30

Total time: 1:22:07

Decided to run into Logan and do some things.

I ran to McDonalds on 8th north and rented a video, then I ran up to my rental house and collected a deposit from the new girl.  It seeme like I was just cruising so it was nice to see that I was under the 7:30 min/mile pace.

Ran 8 miles on the TOU course.  I was feeling pretty good so after the first mile I decided to push it a little.

Total time: 54:30

Total time 1:13:03

This run was late at night.

There was a strong head wind on the 4th to 5th mile at the mouth of Blacksmith fork canyon.

This should be a nice kicker for those running the marathon on Saturday.

They should start feeling it right at the half marathon point until mile 15.

Ran up to the 12 mile mark on the TOU course with James.

Then back to the finish with some short cuts so we could see Jon and the pacer crew finish.

I don't know the total time, But we ran approximately 8.5 miles at a sub 7 minute pace with some 6:30s and some getting close to 6.

We were going to run with Cody but we weren't feeling so good and when we saw him we could tell that we would of been a hinderance in stead of a help.

I didn't run yesterday so I decided to make my run more of a workout.

I ran up to mile 14 on the TOU course and reached my turn around point in 34:23 (5.16 miles). 6:40 pace

Came down in 31:59 with the slight uphill at the end. 6:37 pace.

I felt good and I think that I could have given it a little more.

Ran up the TOU course to mile marker 14.

7:16 mile pace average.

I ran up to mile 14 on the TOU course.

I was feeling good because I ran so little last week and decided to go out hard and make it a workout.

Total time: 65:30

average pace: 6:33

Same run as yesterday but I ran into some heavy wind the last two miles of Hollow road and into the canyon that slowed me down.

Total time: 67:41

Average pace: 6:46

Ran to the light at the Y on the south side of Logan.

3 miles at approx. 7 minute pace.

3 miles at approx 6:35 pace.

7:15 minute pace

Ran the deer fence trail with Cody and Paul.

Ran 6 miles on the TOU course.

Total time: 40:40

Ran down to the "Y" stopping at the store.

Total time: 38:51

Ran 4 miles.

total time: 27:20

Here is my race report and the thoughts I had during my run.

I got off the bus around 5:15 with my left leg melted, because the heat was on and I had the heater seat. I stepped out steaming and walked along the row of fires trying to find someone that I knew. On my way back I ran into an old work buddy of mine and like he always did, bet my time against his time but with our age difference being the spread in minutes. Looking back it would have been close but I declined anyway.

I overheard the announcer say that the front corralled off area was for the elite runners and those of you who had a colored number were welcome to come and enjoy them. I am glad that I had a colored number, and I ran into all of my buddies once I got in. I delayed taking off my warm-ups right till the end and just as I had thrown them in the U-haul and got back to the staging area, I heard the horn. There was no time for me to worry but just to start my watch and start running.

The first few miles flew by I think because it was dark and I was already thinking about the hills to come. The two miles before the Veyo hill I hit sub 6 min/miles, and I was really surprised that the hill mile was under 7. I just kept telling myself that I was ahead and to just relax and run how I felt. Reaching the summit of the Dammoron Valley was a great feeling knowing that the rest of the course was downhill. I had hit every aid station til then and was feeling good.

I ran past he 1/2 way point at the loud tick of the clock showing 1:24:59. This made me very happy, knowing that my 3 hour goal was all but mine,but also if, like everyone told me, I should be able to negative split this course. So I relaxed and stopped looking at my watch for the next two miles. Miles 15 to 18 were pretty steep and I had some low 6's on them. Then I hit the mile that goes under the overpass and has the hill. I kept telling myself nice road, perfect running surface. As I was going up a fellow passed me that I had talked to early and yelled out that I was on a 2:50 pace if I could hold up. I said we'll see remembering how I hit the wall in Ogden around mile 22.

I never hit the wall in this race and was able to keep my 6:30 to 6:20 pace right up til the finish line. And came away with a 2:47:40, my best marathon time ever.

It felt so good and gave me such a boost coming into town and having hundreds of people cheer me on, telling me that I was looking strong and that I just had a few more miles to go, or to dig deep. I even saw a lady holding up a sign saying that we should run to cure rabies. I laughed at that and it took the pain away for a block or two. Coming into the finish line with the bleachers full of people cheering and screaming really gave me a boost and I was able to dig deep and put on some speed. It felt really good to stop.

In the 3 marathons that I have run, at the end I always get a little emotional pushing my body and my will to their extremes. I don't know quite how to explain the feeling. It is part rush, part pride, part something . I think about the people on the sidelines cheering and they see these grimacing, broken, exhausted people coming in to finish a race for most of them is just the satisfaction of knowing that they can do it, and I wonder what goes through their minds. I assume it is a feeling that they want to help the runners cause as much as they can by cheering and yelling. But I know it is nothing to the feeling I get from hearing that support. What a great race!!!!

I am happy for all the bloggers who ran their bests and look forward to reading all the race reports.
Total time:2:47:40

Average pace:6:24

PR:17 minutes and 18 seconds

Ran 5.1 slow miles with Cody on an old route by work.

Ran the Gossner's 5 mile route.

About a 7:30mile/minute pace.

Ran the Gossner loop with Cody at work.

It felt good to get out and run again.  The weather was cool and the route was smelly.

Total time: 37:40

Ran 5 miles with Cody on the Gossner loop again.  My legs were a little sore and my lungs were a little tight but I was able to warm right up and run.

Total time: 36:20