Run fast

mini track workout with Adam, Kevin and Nate,  I only did 1x1600 (5:00), 1x800 (2:28) and 2x400 (70,68) while they did 4k,3k,2k,1k.  I finished with a few sprint/strides on the turf field.

Ran up to the hospital and back. Crossing 7 lanes of traffic during rush hour is always exciting. Feeling pretty good.

Standard TM run with 1 mile fast. Fortunately the treadmill went up to 12 mph and the hotel had Cap'n Crunch for breakfast. Ready to go.

First off, hats off to Bryant for taking it out early, never looking back, and for crushing the course PR that was set back in 2007. It was his race today which became very clear in the first two miles when he pushed the pedal without any hesitation. A big congrats also goes out to many friends who set big PRs or who had solid races including Zak (2:21 debut), Brandon (2:32), Mike (2:25), Josh (2:36, 14 min PR!), Reed (2:38), Hille (2:54, 7 min PR), Jon (2:20), Iain (PR and Master's CR), Ben (2:26), Holt (2:26) and Scott (2:23). I know Riley and Matt felt like they could have run better but they still improved their previous bests by several minutes. Both of them will hit it out of the park soon, no doubt. Also I have to thanks Amiee and my mom for heading the cheer squad, the Utah County Crew and Joe H. (bootcamp sargent) for getting my butt in shape and Nate, Kevin and Adam for getting me on the track for once in my life. As for my race, I am very happy with my 2nd place finish considering the depth of the field and a slight PR. My pacing and execution, however, still leaves lots of room for improvement, especially those last 3 miles, so I am already looking forward to improve at CIM. On the bright side, I think I did manage a very small negative split (1:10:45, 1:09:40) which at least saved me from losing a bet and having to drive to Vegas for the night. But as we all know, the best times on that course are run with a 3 to 5 minute negative split. Next year it will be done! To my surprise, at least from my perspective, the race was rather uneventful. Bryant separated from me and Riley at about mile 3, I inched away from Riley and around mile 4 or 5, and then I ran solo to the end. I felt solid through 20 and was still able to hit some fast times from there to 24 (miles 21 was 5:01) but I really tanked once it flattened out at around mile 24.5 and finished with a couple of 5:30+ wobbly miles, which cost me a sub 2:20. Little did I know that those splits and hanging on for dear life were fortunately just enough to hold off the rest of the field, i.e. Jon, Iain, Zak, Aaron and Scott who finished right on my heels. I can only imagine there was some drama down the stretch amongst that group. So another marathon down (I think this was 43), a new PR, slightly wiser than the last, and now itching to get it done again, only faster.

Splits: 5:29,5:34,5:06,5:05,5:07,4:57,5:04,5:41,5:38,5:25,5:45,5:43,5:28 (HM 1:10:45),5:22,5:01,4:59,5:10,5:13,5:37,5:22,5:01,5:20,5:14,5:18,5:30,5:35

stationary bike and hot tub

AM: 30 mins stationary bike and hot tub

PM: hot tub #2. Somebody hit my legs with a hammer while I was sleeping.

Stationary bike. After work we wished Kevin a farewell. He will be missed on our group runs.

AM: stationary bike

PM: bootcamp class that included lots of squats, stepovers, planks and pushups.  I also ran a bit on the treadmill and up and down stairs. The calves are loosening up but the quads are still tired.

1 mile of running on the treadmill after the stationary bike.

30 minutes stationary bike with about 12 minutes of it at threshold then 1 mile of running.  Attempting a real run tomorrow.

Casual run with Allie,James,Josh,Jake and Chad. Energy levels are good. Hammy preventive care (curls and hot tub) at the gym afterwards.

Easy run with Nate,Jake,Josh,Steve and Colling from Liberty Park and through the Aves. Finished with a few on the treadmill at the gym then some PT. Nice day for running.

Ran up to the UofU track and did a few 300s and 1x800.  I just wanted to get my heart rate up so I never looked at my pace.

Ran with Jake and Nate at SHP.  I did the first 5k with them at just under 17 minutes then did 2x1 mile.  All of the miles were at about 5:30 pace, which wasn't easy because of those blasted hills.  It was chilly! 

PM: bootcamp that included jump roping among other things.  I am not as good as Rocky, yet.

Ran through research park, a couple miles up Emigration and back.  Nice views of the fall colors. Average a little under 7 for the run.

5 miles up and down the Porcupine Rim trail in Moab then ran back to the campground. It was fun to get out on the trails for a change. And I didn't roll my ankle

Ran 10 miles in just under 60 minutes up the road that parallels the Colorado River to the finish line of the Other Half race. 7 of the miles were at marathon effort but slower than MP because of the hills. I was planning to just run easy but I got a late start and wanted to get to the finigh line to meet up with Nate for a cool down. He won the race in 1:11:xx which is a great time on that rolling course.

Ran through the U, on the track for a couple of miles and back home.

Ran with Nate and Adam at the UofU track. We did 3x3200 at a good but not overly taxing pace. 5:43/5:28,5:30/5:24,5:28/5:15

Reverse death loop run. It is quite a bit easier than the standard counterclockwise route up the Tanner Park trail.

Ran on the Jordan River Parkway with Nate and Josh.  We started at 1840 N. and ran 10 out towards Farmington and back.  The middle ~10 miles were right around a 6 minute pace and the total run averaged 6:20.  It was nice to run on the flats for a change. It was a great route for flat marathon training and the cookie cutter houses, refinery and cattails made for great scenary.  

Ran a few miles before meeting up with the Sunday crew for a run through Millcreek.  

Cross training day. Worked out just hard enough to forget about my spreadsheet project.

Track workout with Jake and Nate at HHS. Ended up with 8x1000 at 3:06,3:05,3:10,3:10,3:10,3:11,3:11,3:08. I led part of rep 2 which wasn't a good idea because I spent reps 3 to 5 trying to recover. It's crazy that I can feel somewhat comfortable at ~3:10 and only 5 seconds faster kicks my butt. It was a great morning to run.

AM: crosstraining and 1 on the TM

PM: bootcamp and a couple of miles sprinting and TM

11 miles around SHP and Millcreek. Running the morning after bootcamp is never enjoyable.