Run fast

Standard warmup on the TM. I broke out the new shoes and didn't want them to touch the pavement. Mixed in a few fast 400s.

It was my fourth year in a row running the race (5th all time) and third year in a row finishing second. I was super exhausted going to Japan after winning in 2012 so I don't think my body wants me to win again :) The real truth is that Bryant and Aaron, now twice, were just stronger and I couldn't hang. I am especially happy with my second place finish this year because after racing poorly and feeling lousy in the spring (Boston 2:36 and Ogden 2:33) I really didn't know if I would ever be back to or even close to the level I have been at for the last few years. After Ogden I decided not to run DesNews and I was on the fence about running STG.  I only decided to commit in early August because I found out that I was being inducted into the race’s Road of Fame and I was asked to speak on a panel along with Aaron, Jon, and Amber at the expo. I am glad I raced because I enjoy training with my pals in Utah County and I came away at least knowing that my body and mind are still capable of holding up over 26.2 and that setting new PRs isn’t out of the question. I honestly don't know where I will go with my running from here. I love it but I also know that the training and racing takes away from other aspects of my life that have been neglected. "All things in moderation", right?

Oddly, the race wasn’t very different than the last two years. I started out at the front, lost ground to Aaron going up Veyo and from miles 8 to 11, ran solo from Veyo to 16, was caught by Taylor at 16 with Jon only feet behind, passed Taylor after half a mile then ran solo to the end, all the while hoping and praying that my legs wouldn’t fall off and that I wouldn’t be passed by a herd of runners. At mile 11 I got nervous because I needed a gel but the one I thought I had strapped to my bottle wasn’t there and the extra gel I had in my pocket had apparently fallen out. So from mile 11 on I started asking people at every aid station but to no avail. Fortunately right when Taylor passed me I spotted a little table with a big tray of candy. I quickly veered over to the table and took a huge handful of Dubble Bubbles. I regained ground on Taylor, slowly passed him on the downhill, then for the next two miles my focus shifted to unwrapping and shoving about 5 pieces of gum in my mouth then unwrapping another 10 to store in my back pocket as backup. If you need a diversion in a race I recommend carrying gum that isn’t easy to unwrap. Fortunately the wad of gum did the trick and held me over until the next gel station at mile 19. At mile 20 the clock ticked 1:48 which meant I had to run a sub 32 minute 10k to get sub 2:20. I knew that wasn’t happening but at least my legs had enough left not to fall apart. Miles 21 to 24 were fast but not fast enough then began the ever painful march down Diagonal Street to the finish.  I came in at 2:22:27, about two minutes slower than my last two years. The real difference was a slower first half and not being able to push the uphill miles.

First half splits (1:11:55) 5:20,5:26,5:09,5:08,5:17,5:04,5:04,5:57,5:53,5:39,6:05,5:45,5:24

Second half splits (1:10:32) 5:25,5:04,4:57,5:18,5:19,5:44,5:23,5:08,5:29,5:19,5:25,5:31,5:43

After the race I was happily greeted by Amiee and little Roo, who was trying to tear through the fence. It was nice of them to make the trek to support me. I fixed a blister, showered, then headed back for awards where I caught up with Amber, Ben, Mike, Matt, Taylor, Justin, and Aaron. I do have to say it was sad that Scott, who finished 3^rd, couldn’t be there for the awards. Fortunately I got to catch up with him and JP at breakfast later in the day. I have the upmost respect for Scott as a person and athlete so it just didn’t feel right to me that he wasn’t recognized for his effort and hard work. I think it took a lot of character for him to still race and to be so open about his condition. Except for that unfortunate situation, everything else about the race, organization, volunteers, community support and directors was amazing as usual.  

First run since the marathon. Hamstrings and calves were super tight but everything else seemed ok. I have been tapering for the Utah Alumni 5k.

I couldn't miss this race, even though I ran STG last weekend, because it is one of my favorite 5Ks. Plus the race starter said we were responsible for channeling our energy to tonight's big game. The race turned out to be about as slow and painful as expected but at least I didn't injure myself; my hamstring was super sore all week. 

My splits were 5:15,5:06,5:41 whereas last year I ran the race a week before STG in 5:04,4:55,5:28. I lost to a kid who might have been 16 years old and probably about 8 inches shorter than me. He ran tough and even on a good day I am not sure I would have won. Amiee ran well and ended up on the podium (3rd overall), Nicolai was 3rd overall in the Kids K despite taking a spill at the start and Josh was 2nd in his age group. 

biked up Emigration Canyon. Still T-shirt weather.

Ran where Roo around the perimeter of Liberty Park. I had to keep it under a 630 pace or else he would eat the leash.

Loops with Roo at Liberty Park

30 minutes on the bike. 2 minute warm up then 28 at threshold. I didn't think I could hold it after 3 minutes but it got easier. Ended with 1.25 on the TM

10 miles around SHP with Roo.  He held up great despite the heat.

Bike ride up Millcreek Canyon. The temps and colors were amazing!

Ran to the gym for a few miles on the treadmill and back.

Set out to run around SHP with Roo but decided instead to take Roo through the tunnel for the first time to run around Fairmont Park. There are lots of ducks to chase over there.

I decided to run 36+1 laps on the HHS track today because I wanted to do 36 of something to match my new age and I wasn't about to do 36 miles. Getting wiser I suppose. The run felt pretty good and each mile got a bit faster.

Amiee and I ran the Dugway 30K this morning, which was really closer to 34K. We both took first overall....but there were only about 10 other racers :) The race took place on the proving grounds so we had to go through security and get a background check to get in. The course was two loops on mostly single track with just under 3,000 of climbing. The swag bag was full of all sorts of goodies, i.e. army food that can last until 2017, a couple of nifty water bottles. a calendar, and note cards. The overall awards were little antler head trophies and American flag pins for bids. Those will definitely come out next 4th of July.

Overall it was lots of fun and I would hope people come out next year. The Army volunteers are super gung ho about it plus you get to run over radioactive waste.

bike intervals and 1.5 on TM

Ran up to the U and back. My quads were super sore after the trail race last Saturday so I haven't felt like running much.

Ran with JP and Jon K from the zoo, along the BST to about 2 miles past Dry Creek then back on the road. I think this was the 3rd time Jon has set foot on a trail. Apparently he thinks big feet aren't good for trails. Great guys to run with.