| Location: Salt Lake City,UT,United States Member Since: Sep 14, 2008 Gender: Male Goal Type: Local Elite Running Accomplishments: 52 marathons, Overall winner 15 times, PR 2:20:25 at St. George 2013, Kona Ironman 2002, Zero DNF
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 216.22 | 36.70 | 0.00 | 0.00 | 14.00 | 266.92 |
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| New Balance 1400v2 Miles: 41.31 | Nike LunaRacer +3 Miles: 28.70 | Bike Miles: 157.00 | Nike Pegasus 31 Miles: 124.56 | Stairmaster Miles: 13.50 | Rowing Machine Miles: 0.50 | Altra Olympus Blue Miles: 53.35 | Treadmill Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.06 | 1.50 | 0.00 | 0.00 | 0.00 | 6.56 |
| Ran around SHP with Nate, JP, and Noah. They did 3 or 4 innerloops but I only joined them for 1. Averaged about 5:15 for the loop.
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| New Balance 1400v2 Miles: 6.56 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles on the TM at the hotel. One mile less than I usually run the day before a marathon so I should be extra fresh. I ran into Matt and Iain at a gas station in Parowan last night on the way down. I was torn between Subway and Taco Bell but like Matt and Iain, I chose the Subway. This means the Thursday night dinner can't be a deciding factor.
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| Nike LunaRacer +3 Miles: 2.50 |
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| | Race: |
St. George Marathon (26.219 Miles) 02:20:28, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Congrats to Aaron who ran a huge PR of 3 minutes and for breaking 2:20! Matt ran a great race (3 min PR!), Dave PR'd again (and fell at the finish again) and Clyde, Mike, Iain (steady as ever), Jon, Ben, Jacob (watch out for him in the future), Justin, Hille (3 min PR), and Collin (off the couch) all ran solid races.
As for me, I felt more prepared for this race than the past two years so I thought 2:18 was a stretch, but possible. And I thought sub 2:20 was very possible and anything above it would be disappointing. Alas, disappointment.
2012 1:10:05 / 1:11:09 = 2:21:14
2013 1:10:45 / 1:09:40 = 2:20:25
2014 1:11:25 / 1:09:03 = 2:20:28
Looking at this it appears I ran a smarter race, which I probably did, but I just didn't have it in me to run sub 2:20. I put it all out there, so I am happy for that, but something was slightly off. I ran the downhills super well but any mile with a hill or flat I was working too hard. This explains my slower first half where there are more hills. I would surmise that I just wasn't in the best shape for a marathon. More miles probably would have served me well. I only got up to around 75 running miles a week which is less than usual, even for me who isn't a big miles guy, obviously.
To the race. The race got started 15 minutes late because the busses were delayed. I didn't mind because the sun came out sooner and I didn't think heat would be a factor. For the first three miles we were in a big pack (Iain, Jon, Jacob, Aaron, and Japanese runner). There were probably a bunch of others right on our heals but I didn't look back. At around mile four Aaron and I picked it up a bit and put a slight gap on the group. Aaron and I then ran together up Veyo and through the half way point. I noticed that my Veyo and mile 10 splits seemed slow (5:58,5:50) but I tried not to worry about it. I was holding back ever so slightly but I was still working more than I wanted. Not good. Fortunately my spirits were lifted at miles 15 and 16 where I ran two 4:57s. Crazy at it sounds that was the moment Aaron broke away and gapped me by about 20 seconds. He didn't have a watch to confirm but I know he ran those miles in around 4:45! From 16 on the theme was hammer the downhills and struggle on the uphills and flats....all the way to the finish. The wheels never really fell off but nothing felt smooth. My neck and upper body, more than anything else, never felt loose which probably cost me some energy. Should have hit the hot tub yesterday :)
Anyway, I don't want to sound like a complete debbie downer. I placed second, which is awesome, and I ran my best. I can't ask for more than that and I will take away a few lessons learned for the future. For one, we are already planning a Big Mountain/Emigration or Monte Cristo downhill dash to prep for next year.
Doing the same thing and expecting better results won't cut it!
Splits:
5:15,5:32,5:19,5:15,5:18,5:01,5:08,5:58,5:43,5:33,5:50,5:30,5:15
5:15,4:57,4:57,5:08,5:08,5:32,5:19,4:58,5:22,5:14,5:15,5:30,5:33
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| Nike LunaRacer +3 Miles: 26.20 |
| | Comments(19) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 minutes on stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 minutes on stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 45 minutes on the stationary bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road Big Mountain with a friend starting at 6am. Half way up I was really regretting the decision because it was cold and dark but the fall views on the way down more than made up for it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 15th east loop. First run since the race last Saturday and it wasn't great. Jon and Jacob ran by me going the opposite direction. We exchanged cordial remarks.
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| Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Road up BCC to see more of the colorful leaves. This time I was smart and wore my lobster gloves. Still a bit chilly.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chilly bike ride with JP up Emigration, out Wasatch to 6200 and back. The fall colors more than made up for the frozen toes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run through Millcreek and Holladay with Nate, JP, Collin and Jason. There was a big debate on how deep the fields were in the 80's, particularly Boston in 1983.
The 1983 Boston Marathon produced the fastest, deepest men’s results an American marathon has ever seen–this in a marathon 30 years before the current “second running boom.” In 1983, 84 mostly North American runners broke 2:20, and 263 bettered 2:28:30.
By comparison, in the super-fast 2011 Boston, where Geoffrey Mutai and Moses Mosop ran 2:03:02 and 2:03:06, respectively, only 22 runners broke 2:20 (and half were East Africans), and 68 runners beat 2:28:30.
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| Nike Pegasus 31 Miles: 11.00 |
| | Comments(20) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 1.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| Shortish run with JP from SHP, through the cemetary and back. Did a 1 mile pick up in 5:27 on the way back. I have a little tendinitis in my ankle so I am trying to be careful.
Oh, and the last month of my blog is gone. Let's hope Sasha's server is backed up.
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| Stairmaster Miles: 3.50 | Rowing Machine Miles: 0.50 | Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run from HHS, up 15th through the U and back on Foothill.
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| Altra Olympus Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy run through Millcreek with Noah and Jason.
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| Nike Pegasus 31 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| I didn't think I needed another long bike ride but I wanted to cross train so I went to the gym for a stairmaster workout. In 60 minutes I did 4,4,6,12,8,4,6,4 intervals at the highest speed and not touching the bars. 2 minutes rest in between. It was fairly hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Casual run with Collin from HHS through Millcreek and Hollday. I learned all about furniture restoration.
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| Nike Pegasus 31 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the TM at the hotel in Nashville. I am staying at the largest (2,881) non-casino hotel in the US outside of Las Vegas. Hopefully I can figure out how to get outside tomorrow.
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| Treadmill Miles: 7.00 | Nike Pegasus 31 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.56 | 0.00 | 0.00 | 0.00 | 0.00 | 15.56 |
| 9 miles in 60 minutes on the treadmill.
PM: 6.5 miles around Nashville. I thought I could easily find the running path but instead ended up running through mall parking lots and along the shoulders of a few highways.
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| Treadmill Miles: 9.00 | Nike Pegasus 31 Miles: 15.56 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 8.5 miles in 60 mins on the treadmill at the hotel
PM: 5.5 more miles on TM. Not enough time between Herman Edwards speech and dinner to venture outside. Herman's speech was worth it.
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| Nike Pegasus 31 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| 3.5 miles on treadmill before flight. No more treadmill running for awhile.
PM: 5 miles around neighborhood. One fast mile.
Bloodwork, borderline to low on everything which is fairly normal for me
Hematocrit 40.9L (41-53)
Hemoglobin 14.1 (13.5-17.5)
Platelets 158 (150-400)
RBC 4.55 (4.5-5.9)
Thyroid Stimulating Hormone 0.97 (0.45-4.67)
Iron: Ferritin 30 (22-275), Total Serum 64 (49-181), Transferrin 354 (212-360), Iron Binding Capacity 443 (226-450), Iron Percent Saturation 14L (20-50)
I need to learn how to interprete the iron levels but they don't look good.
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| Nike Pegasus 31 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.60 | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 |
| Easy run with JP from HHS through Millcreek. Go Royals!
For one of the few times in the last 5.5 years I forewent going to the 7-Eleven to get coffee. Instead I tested out the new fangled lattte machine in the office with the hope that it could save me $1.23 every day and about 7 minutes. Unfortunately I just don't think it measures up to the vast selection at 7-Eleven and more importantly, Tami would miss seeing me every day. Back to 7-Eleven next Monday.
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| Altra Olympus Blue Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran with Evan and Jason from HHS through Tanner Park and back down through Millcreek. I finally surpassed 80 miles of running this week which I think is the most running miles in any week this year. The next few weeks I hope to get into the 90s.
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| Nike Pegasus 31 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.50 | 0.00 | 0.00 | 0.00 | 0.00 | 20.50 |
| LR with Nate, JP and Evan out on the Jordan River and Legacy Parkways. Inhaled lots of nats but perfect conditions otherwise.
Averaged 6:39 but no tempo miles. Those will come next week.
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| New Balance 1400v2 Miles: 20.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Wound or winded through the U and Sugar House. Is winded or wound more correct?
PM: 2.5 miles around the office. I wanted to run more but some overpaid consultants kept me late.
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| Nike Pegasus 31 Miles: 11.50 | Altra Olympus Blue Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran with JP and Jason from HHS through the U and back on 11th east. I had to break out the mittens.
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| Altra Olympus Blue Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 5.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| First track workout since STG. East High 8x1K with Nate, Adam and JP.
Splits: 5@3:14/3:15,3:13,3:10,3:07. Felt ok for a chilly morning. At least they felt easier as we got going.
PM: 2.5 around the office
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| New Balance 1400v2 Miles: 14.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| I stood up James and JP because I set my alarm but didn't turn it on. Doh! Sorry guys. Even after the workout yesterday my legs felt really good. Kind of odd.
PM: 3 miles around the office. Funny how the only time people stay late is when they are decorating for Halloween.
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| Nike Pegasus 31 Miles: 12.00 | Altra Olympus Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Easy run with JP and Noah through Millcreek.
Lots of Halloweening going on at work today and my Lego Luke Skywalker costume isn't done.
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| Altra Olympus Blue Miles: 12.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 216.22 | 36.70 | 0.00 | 0.00 | 14.00 | 266.92 |
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| New Balance 1400v2 Miles: 41.31 | Nike LunaRacer +3 Miles: 28.70 | Bike Miles: 157.00 | Nike Pegasus 31 Miles: 124.56 | Stairmaster Miles: 13.50 | Rowing Machine Miles: 0.50 | Altra Olympus Blue Miles: 53.35 | Treadmill Miles: 16.00 |
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