Run fast

Out and back on the dirt road then some lake swimming.

Half road half trail. I thought I liked the new shoes but now my foot hurts. :(

Another run out and back on the dirt road.  Mixed in some faster miles to get the heart rate up.  Welcomed back to Utah with a sky full of smoke.  Quite different than the perfectly blue and clean sky of Montana.

Happy 4th of July!

Chose a light workout instead of taking the day off

Hobbler Half tune up at the gym.  Foot is better so feeling more optimistic about the race.

This was my first road race since Ogden so I didn't really know what to expect. I  feel like I am in good shape but I haven't done anything to build up some speed. Considering that, I am fairly happy with the result, i.e. 2nd place just behind Kyle Perry and I was only 2 seconds slower than last year.

Recap: I got up at 3:15, out the door at 3:45 and got to the start at 5:45.  As I was waiting I won the raffle for a watch. Lucky me! The race started only 10 minutes late this year (last year a bus broke and we waited for 45 minutes). Kyle, Seth and I went off the front and we stayed in a tight pack for about 5 miles. It was apparent that Seth and I were working harder than Kyle so it was just a matter of time before he pulled away. Sure enough, at the third aid station he put about 100 ft. between us so me and Seth were left to battle for 2nd. At the same aid station that Kyle broke away I mistakenly grabbed a fruit punch Powerade instead of water and appropriately dumped it on my head (the jersey is in the wash now).  Seth stuck right on my tail, almost too close for comfort, for the next five miles and then suddenly right at mile 10 he dropped back and said, "go get him". Either he was spent or he was just planning to run a hard 10 mile effort and jog the remaining three - not really sure. After Seth dropped back I took a Gu and started to feel better. I did my best to reel in Kyle in the last three miles - he started to really slow in the last two- but I came up about 30 seconds or so short. It was surprising to see him only finish in just under 1:09 after seeing his 1:06:43 at the windy Utah Valley Half.  He must have had an off day or purposely took it easy. This course it definitely aided (net drop of around 1,000 ft) but it is a little deceiving because there are a bunch of little rollers thrown into the downhill that really affect your momentum. After the race I had a great 8 mile cool down with Justin, who ran a great race and just finished behind Seth. We ran a respectable 6:45ish pace, talked about our other past time (road biking) and we totally dropped a crazy neighbor guy who has probably never run more than 5 miles in his life. I also saw Melody for a brief moment as she dominated another 5k. I really enjoy tacking on some good miles after races because it feels easy and I am convinced it has a great training effect. Now I just need to find a 5k or 10k (maybe the Tour de Run) for next weekend. Then I will be set to go for the DesNews Marathon.

Splits were pretty even. A little disappointed with mile 12 because it had some good downhill. The last mile climbs a bit so that split was expected.

5:14, 5:13, 5:15, 5:12, 5:10, 5:00, 5:11, 5:12, 5:16, 5:18, 5:15, 5:21, 5:23, 5:45

Met up at 7 with Rob, Andrea and Jake at the Jeremy Ranch trail.  It was very relaxed/conversational pace but my legs still felt heavy after yesterday's run.  Without them I would have never had the motivation to run that far today. This was my first run up there this year and the temperature couldn't have been better.  Even better we didn't get charged by any cows.  It was the perfect morning up until the point when I knocked my car key in a compartment between the hood and tire.  Andrea and Jake were obviously prepared with some tools and a light so we were finally able to get the key after 10 minutes of prying.  Next time I will have to rely on the pocket in the shorts or get less tricky with my hiding spot.

A little cross training and PT at the gym afterwards.  After the 3:30 wake up call/10:30 bedtime yesterday with no nap and the early start today a nap is definitely in store for the afternoon.

Sluggish from the weekend so I used a machine for motivation.

Somewhat leisurely jog through Millcreek and Holladay.  I saw Andrea as I was going up 39th but I don't think she wanted company because she was wearing headphones. ;) 

Lately it has been taking about 10 miles to start feeling good during my runs.  I think I need to double down on my iron supplements.

AM: cross training at the gym

I am boycotting free Slurpee day because people just use it as an excuse to miss an hour of work.  Plus I am still upset that they discontinued the bubblegum flavor when I was 12.

PM: 7 miles around Cottonwood Heights. Heat wasn't too bad. 

2 miles to the gym then I did a semi workout on the treadmill

2@6:45, 5:45, 5:36, 5:18, 5:15, 5:15, 5:00

1.5 home

I get just as tired regardless of how fast I run so to save time I suppose I should run faster more often. 

For some reason it was an above average/enjoyable day on the stairmaster.  Scott and I are running up and down Provo Canyon tomorrow morning in case anyone is interested. 

Great run up Provo Canyon with Scott, Brandon and Dan. The weather couldn't have been better and the water stations were a bonus. I was the guy from Salt Lake City yet I was the only one wearing my shirt.  Go figure.

We averaged around 7:15 going up then Scott and I ran the first 5 miles down averaging around 5:10-5:15 with 1 mile close to 5.  Scott still has his 20 year reunion to get to tonight so he took it easy on me.

sweat fest at the gym.  Stairmaster then the treadmill. Another round of sprinkler repair wore me out yesterday.

Semi rest day after a tiring weekend.  Clock is ticking to desnews.

Nice run around Millcreek and Sugar House.  It felt much cooler and everything is looking greener.  Averaged about 6:30.  I was a in a hurry to get to my morning meeting on time then it turned out to be cancelled. 

I have been wear testing some new Nike FlyKnit shoes that look like these.

http://www.fastcodesign.com/1669098/nike-unveils-its-big-new-paradigm-shoes-knit-like-socks#2

I love the fit and I heard that the knit upper will be used on the next version of LunaRacer.  I predict these will be a big hit after they debut at the Olympics.  Gotta say Nike is making some sweet shoes these days.

AM: cross training and some running

PM: got out of work at 7 which is no bueno but was glad to still get in 5 miles 

Leisurely run through Millcreek.  I am now wear testing the Kinvara 3 Razor edition which has a water proof upper sole.  This is great timing so my socks don't get wet when I run through sprinklers and when we have the occasional flash flood.

5k! Ouch. I have never run a race this close to a marathon but I figure a 5k tune up could only help.  I warmed up a couple of miles then lined with with a stacked field of speedy guys, i.e. Teren, Jamal, Ben, Riley, James, Albert, Nate, Ken, Steve, Dennis, etc.

I went out behind the leaders but caught by the end of the first quarter mile.  And then stupidly I even surged to take the lead for a split second and the half mile point. So when was the last time I was ahead of Teren??  Uh....that would be never and it obviously turned out to be a bad idea. Teren, Jamal, Ben went through the first mile split in ~4:55.  As we turned the first corner Teren and Jamal surged ahead and then I was passed by Ken and Nate.  Mile 2 was slightly downhill and the split was 4:59.  Right around that point Riley went blazing by me like I was standing still and from there I just tried my best not to lose ground on Ben.  He ended up pulling away slightly on the gradual incline and beat me by about 10 seconds.  Mile 3 split was an awesome 5:34! Great pacing, huh?  Well at least I got in a good workout and was humbled once again by the 5k.  The only good thing I can say about a 5k is if you blow up 2/3rds through the race you only have 1 mile to suffer instead of 8.5.  Now I am looking forward to the much more enjoyable marathon on Tuesday.  After the race I cooled down with the fresh off the ship newlyweds, James and Allie, and then chatted with Albert, Riley and Ben at the post race festivities.  All and all a great morning.  

Standard pre-race tune up at the gym. They gave me bib #1 again which was a jinx last year because I finished 2nd behind Jon Kotter. Kotter isn't racing because he thinks taking the bar exam is more important but another recent BYU grad, Alden Bahr, is. Should be a fun time. Good luck to everyone.

I was more prepared for this race, in terms of gear, than any other.  I had gloves and arm warmers (just in case), GUs, Garmin and even my ipod which I never use packed up the night before.  I set my alarm for 2:19 for good luck (yes, a little optimistic) and I was out the door at 3:10.  Sat with Albert on the bus then listened to a few tunes on the way up. We arrived at the start at 4:30 and the porta potty lines were already packed.  I proceeded up the hill and luckily found the permanent bathrooms, which don’t stink, to be empty. Apparently people who wake up at 3 aren't observant. After the nonstinky PP I laid in the weeds for the next half hour and rested.  At 5 AM I started getting ready and walked over to the tent.  At that moment I couldn’t find my Garmin so I quickly retraced my steps.  I got a phone with a light from a friend and I even got a flashlight from the Forest Service lady; after 15 frantic minutes of searching I had to give up.  Miraculously, Brandon, my new BFF, graciously offered me his basic wrist watch that had a chronograph.  It was now 5:25 so I quickly rushed over to the baggage drop and then to the start line.  I had a watch but where were my GUs???  Oh #%(#@!  I can run without a watch but I can’t run without energy.  John Rosswog and Annie O’Donnell, the eventual women's winner in her first marathon, bailed me out once again and each gave me a GU, with 30 seconds to spare.   Brandon, John and Annie are the BEST!!!

For the 30 minutes leading up to the race I hadn’t thought for a minute about the race but now it was go time.  Gun went off I went off the front.  Alden caught up to me at 1 mile and our 5k split was about 14:40.  We went through the 4 mile split in something like 19:30 so possibly a bit fast.  After we came off Big Mountain we ran at decent unknown clip (no GARMIN!) up Little Mountain, where Amiee was taking pics, and then picked up the pace down the backside.  Alden wasn’t breathing hard and it he looked smooth so I figured he would be there to the end. We stuck together through the halfway point (split 1:09 on the dot) and then at mile 14 he put in a surge, or maybe I slowed down, so he had about 30 seconds on me as we past the zoo. I was hoping I could catch him on Wasatch Drive but he actually widened the gap to around 45 seconds.  We proceeded to Foothill and the gap remained. Finally as we were going down 5^th east I started pulling him in and right as we turned down South Temple (mile 22.5) I passed him.  He didn’t attempt to stick with me and kindly offered up a high five. I was impressed that he held up that long and I think if he hadn’t surged down Emigration we would have been neck and neck to the finish.  His ~2:25 is still a very impressive first marathon.  After I passed him I picked up the pace as much as possible down South Temple. I saw Melody and Josse running up the street and I hope I at least waved.  I am guessing my splits were around 5:20 to 5:25 for that stretch.  At mile 24.5 Rob paced me for a few seconds which is exactly what I needed at that point. Thanks Rob! Amiee and my sister were also great cheer leaders out on the course. The last 1.5 miles were miserable as usual and the last stretch up 8^th south seemed like forever. FINALLY that stretch ended, I turned south and then east onto 9^th and I put in a final push to get under 2:22.  This time I think the clock read 2:22:01 but they said my official time was 2:21:58.  For Ogden the clock read 2:22:58 but my official time was 2:23.  I HOPE I got the :58 this time. J

Overall I was obviously happy with the outcome and I am glad the pre-race debacle didn’t affect the results. I did go back to Black Mountain after the race to find my watch but sadly I couldn’t find it. In hindsight on a course like that maybe it was better that I didn’t follow my splits and the watch I wore weighed less. What would have been disastrous is if I didn’t get the GUs…so I am very very thankful to John and Annie. 

Great job to everyone who ran the controversial 10k and the marathon racers, i.e. James, Allie, John, Steve, Albert…I will add more later.  Off to work but luckily because it isn't Saturday I don't have to mow my lawn (RAD kindly reminded me of that).

stationary bike at the gym to get the legs working again.  Fortunately I an nowhere near as sore as I was after last year's race or the Steeplechase, which is an indication that I ran a smarter race.

1 hour on the bike.  My legs are more sore today than they were yesterday which is odd. Tomorrow they should start feeling better.

If anyone is reading this what GPS watch would you recommend?  

I loved the 305 but they have been discontinued it and it can now only be found on the internet for around $200 (which is more than what I paid 3 years ago).  Since I didn't use the HR much maybe I should just get the 205. Others I am considering are the 310xt and.....?

Stationary bike and some stairmaster.  The legs feel considerably better than yesterday but I am still waiting until Sunday to run.  Bike ride tomorrow.

Nice bike ride with Adam H. up Millcreek Canyon.  The mountain bikers and hikers were out in full force.  Perfect July day.

First run since Desnews.  Ran around Holladay and Millcreek with Andrea, Jake, Kevin, and Amiee joined us for a few on her bike.

My calves and hamstrings are still super tight and sore so it took several miles to feel half way normal.  I am glad this first run is out of the way because they will just start getting easier.  

Some cross training and PT at the gym afterwards. 

Early morning bike ride around Austin, TX then perused the cool bikes at Lance's bike shop, Mellow Johnny's.  Austin seems like a cool town with lots of great trails and a big river.

George's bike

Treadmill run with a new pair of Nike Free's which feel like slippers.  Not sure how my feet would hold up on the road but I like them for the treadmill.