Strength for today and bright hope for tomorrow

Canyonlands Half Marathon

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Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

  Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Trail Shoe Lifetime Miles: 247.50
Hoka Clifton Lifetime Miles: 491.50
Saucony Type A6 Lifetime Miles: 186.50
Saucony Zealot Lifetime Miles: 478.75
Saucony Kinvara 6 Lifetime Miles: 433.50
Saucony Kinvara 6-2 Lifetime Miles: 358.75
Brooks Pure Connect Blue Lifetime Miles: 337.25
New Balance Trainers Lifetime Miles: 314.50
New Balance 1400 Racers Lifetime Miles: 65.00
Brook Pureflow Lifetime Miles: 99.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1401.65160.5065.0517.008.001652.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance; ave HR 150

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance; ave HR 144

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 149

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 136

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance; ave HR 146

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 142

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 137

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 137

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

easy distance; ave HR 144

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.002.500.000.008.00

Fartlek run, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute; ave HR 149

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 131

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 132

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

easy distance; ave HR 143

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance; ave HR 133

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.002.500.000.008.00

Fartlek run (5, 4, 3, 2, 1 minutes); ave HR 147

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 132

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

easy distance; ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 129

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

easy distance; ave HR 143

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 132

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

easy distance; ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

medium-long run; ave HR 149

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 126

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 121

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

easy run before Moab

Race: Canyonlands Half Marathon (13.1 Miles) 01:16:22, Place overall: 9, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.900.0013.100.000.0014.00

Canyonlands Half Marathon. 1:16:22. 9th overall.

Mile Splits/Ave HR

5:35/161

5:57/173

5:54/177

5:54/182

5:50/184

5:46/184

5:42/187

5:46/187

6:04/187

5:36/189

5:53/191

5:55/193

6:26/198 -- last 1.1, so 5:51 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 133

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 147

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

easy distance; ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

easy distance; ave HR 138

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 140

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

easy distance; ave HR 145

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

long run; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

easy distance; ave HR 138

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

easy distance; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

long run; ave HR 153

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 145

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 137

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

long run; ave HR 155

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

easy distance; ave HR 147

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 162

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

easy distance; ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

long run; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy disance; ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

easy distance; ave HR 146

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

easy distance; ave HR 165

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

easy distance; ave HR 149

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

long run from house to end of River Trail and back; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

easy distance; ave HR 133

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 130

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.006.000.000.0010.00

6x1600m on track (5:31, 5:36, 5:33, 5:27, 5:30, 5:19); ave HR 164

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 135

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

easy distance; ave HR 140

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

long run -- entire Deer Fence Trail (Dry Canyon to Blacksmith Fork and back); ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

easy distance; ave HR 124

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.002.500.000.0010.00

AM - easy 4.5 miles; ave HR 124

PM - 2.5 mile tempo run at 5:40 pace; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

long run from TOU start (Hardware Ranch) along TOU course to my house. 6:53/mile pace. Ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 144

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 147

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

easy distance; ave HR 149

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 127

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.001.000.000.0010.00

2x800m @ 2:40; ave HR 137

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 125

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.005.000.000.000.0011.00

Trail run on River Trail; tempo'ed on the way back and really got moving. ave HR 163

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM - easy 8 miles; ave HR 122

PM - easy 4.5 miles; ave HR 131

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

Pre-marathon tuneup. Landfill Loop with 2 miles at marathon pace (5:54, 6:17).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance; ave HR 125

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance with 4x100m strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

easy distance; ave HR 130

Race: Ogden Marathon (26.2 Miles) 02:35:24, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5026.200.000.000.0026.70

Ogden Marathon. 3rd Overall. 2:35:24.

This was a breakthrough race for me. My goal time was 6:00/miles, so 2:37:30. I ended exceeding that with a time just 4 seconds off my PR, but on an arguably slower course and much early in the training season. This was the 1st race of the Grand Slam, and I had to run Park City in three weeks, so my goal was to run very even pace, not gas myself, and recover quickly for Park City. I let the lead pack go from the start, but ended up with a 10-second negative split, a first for me. In addition, this was the first marathon where I did not hit any sort of wall at all. The last 6 miles I felt like I was running an open 10-k, and I got my HR up near 200. Improved fueling was a big component for this. Since I was not overly concerned about time, I walked through the aid stations and got plenty of Powerade, rather than trying to hurry through. I don't think walking cost me any time at all, because it help fuel and hydrate me. It's hard in this race to know where you are because of all the relay runners. I came up behind Sasha and passed him with a couple blocks left in the race. I didn't know until the finish, but that pass took me from 4th into 3rd, and therefore into $250. A great start to the Slam!

Mile Splits/Ave HR

5:43/148 -- good slow start, low HR

6:05/159 -- well, don't want to be that slow...

5:42/163

5:50/162

5:58/161

5:53/163 -- this is an extremely low HR for me at this point in a marathon. Good sign

5:59/164

5:52/165 -- end of downhill

5:54/170 -- HR finally increasing with no more downhill

6:06/170 -- still good pace for rolling hills

6:02/174

5:57/174

5:59/177 -- 1:17:44 for half

5:59/177

6:00/180

5:48/178 -- west side of Pineview, some downhill

5:56/179

5:46/179

6:04/179

5:55/180 -- back to downhill of Ogden Canyon

5:53/180 -- starting to think about PR

5:45/181 -- really thinking about PR

5:43/181 -- where's the wall?

5:20/185 -- short mile?

6:55/186 -- long mile?

7:13/192 -- last 1.2, so 5:55 pace; max HR 199 at very end

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

back at it after a planned 3-day rest period after Ogden. I recovered quickly from Ogden, which was confirmed by the ave HR of 121 for today's run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 132

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM - easy 8 miles; ave HR 125

PM - 4-mile trail run plus some biking

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

River Trail; ave HR 139

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 138

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.002.250.0010.00

3x400m (1:19, 1:18, 1:15), 1x1600m (5:38), 1x800 (2:35) on road; ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Trail run on Spawn Creek - Sawmill Trail loop up Temple Fork. The entire route was actually 14.5 miles, but we hiked/bushwacked part of it. Lot of snow still up high. Ave HR 135.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM - easy 7 miles; ave HR 115

PM - easy 4.5 miles; ave HR 127

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.000.000.000.007.00

Landfill loop with 2 miles at mp (5:48, 5:52). This is faster than the last time I did this workout before Ogden, which is promising for the upcoming Park City Marathon this Saturday. Ave HR 146

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 124

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance, 4x100m strides; ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

easy distance; ave HR 129

Race: Park City Marathon (26.2 Miles) 02:43:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0026.200.000.000.0027.20

Park City Marathon. 2:43:32. 1st place overall.

This was the 2nd race of the Grand Slam circuit. I recovered very well from Ogden and wanted to run Park City at "up-tempo" pace, and not make myself hurt too bad, if such a thing is possible in a marathon. I also knew the race was winnable.

I ran good even pace for the entire race, and the second half was about a minute slower than the first, which I was happy with. Competition came from Fritz Vandekamp, a good runner, but he had been living at sea level the last several months. Fritz and I ran together for the first 10 miles, but I had dropped him by the half. After ascending the hill into downtown Park City, I tried to pick it up the gradual downhill/flat along the rail trail. The last 2 miles there was some struggle to maintain pace, but all in all, I made my goals for the race and felt pretty good afterward.

Mile Splits/Ave HR

6:05/164 - good slow start

11:51/165 - two-mile split (5:56 pace)

5:57/166

6:25/165

6:06/163

6:28/167

6:07/160

6:04/159 - HR still good and low

6:18/166

6:12/165

6:27/175 - gradual uphill into Park City

6:24/175 - 1:21:10 for half

6:32/175

6:41/176 - steeper uphill to top of downtown Park City

6:21/171 - flattens out again. Still feeling strong

19:14/170 - missed two mile marks, so 3-mile split (6:25 pace)

6:00/168 -- slight downhill, starting to roll again

5:58/172

6:06/172

6:07/174

5:54/179 - starting to work harder

6:08/178

6:27/180 - struggling a little

1:39/184 - last 0.22

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance after 2-day layoff after Ogden. Feeling good. Ave HR 131

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 140

Race: Wasatch Back Relay (4.5 Miles) 00:29:04, Place overall: 6, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.004.500.000.004.50

Wasatch Back Relay. This race starts near Logan and ends in Park City. The entire course is 173 miles and is covered my either 12-person or 6-person (ultra) teams that can be single-gender or mixed. On a whim, I jumped on a team from Colorado named "No Small Feet" that was short runners. In retrospect, this was pretty stupid, since the relay was 1 week after Park City and 4 weeks after Ogden. I should have been focused on recovering, but I'm a sucker for cool races, and this is one cool race. My three leg numbers were 9, 21, and 33. On Friday I did Leg 9 -- Avon Pass. The leg is on the gravel forest road that connects the south end of Cache Valley to Ogden Valley. It is quite beautiful. The leg gained over 800 feet in 4.5 miles, so a big climb, but not terrible. The leg was supposed to be 3.7 miles, but Exchange 9 was put in the wrong place, at the summit, so I found out that I had to run an extra 0.8. Fun. It went really well, though, and I maintained a 6:27 pace (29:04 total time) up that grade. The leg began at 9PM, and I finished at dusk. Ave HR 183.

Race: Wasatch Back Relay (9.2 Miles) 00:00:00, Place overall: 6, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.009.200.000.0010.20

4:45AM - Leg 21 of the Wasatch Back Relay. I got about an hour of sleep before my leg. The leg started at the south end of Henefer Valley and ended south of HWY 80 at the northeast end of Echo Reservoir. It was pitch black at the start and hints of dawn by the end. Passed one other runner along the way. The leg was 6.1 miles and my time was 34:27 (5:38/mile pace). Ave HR 183.

12:15PM - Leg 33 of the Wasatch Back Relay. I snatched another hour of sleep in the van at exch 30 in Heber City. My legs are pretty tired by now, after Park City the week before and the two legs I've already ran. On top of that, Leg 33 is nicknamed "You've got to be kidding me." Not a good sign. The leg climbs 1400 ft over 3.1 miles. Ouch! Fortunately karma smiled upon me, as this leg was a little short, and "offset" leg 9. My goal was not to walk at all, and I made that, despite wanting to quite a bit. It was hard work! I passed at least 10 runners, which kept me motivated. Time was 29:56 (9:39/mile). Ave HR 181. It doesn't look good on paper, but I'm happy with that.

Our team finished 6th overall with a time of 21:18:50. Run, drive, sleep, repeat. What a great experience! I made some new friends this race and it was a great time. I recommend it to anyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Took two days off after Wasatch Back Relay. Easy distance; ave HR 137

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

easy distance; ave HR 128

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 126

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 126

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

easy distance; ave HR 114

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

easy distance; ave HR 121

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

easy distance; ave HR 123

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 140

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.002.000.009.00

4x800m (2:37, 2:38, 2:36, 2:39); ave HR 152

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance, 6x100m strides; ave HR 148

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

medium-long run; ave HR 138

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance, 6x100m strides; ave HR 139

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

easy distance; ave HR 12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.002.250.0010.50

6x600m on track (1:50, 1:51, 1:51, 1:52, 1:51, 1:50) 4:53/mile pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

long run; ave HR 139

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

easy distance; ave HR 122

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance; ave HR 120

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance, 8x100m strides; ave HR 128

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 122

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0016.500.000.000.0016.50

Solo trail run from Green Canyon parking lot, up the Birdeneau Trail, along the ridge to Birdeneau Peak, over to Mt. Elmer, along the Seven Sisters ridge, and on in to Tony Grove parking lot. 6200 feet of total elevation gain, 3800 feet of total elevation loss. Ave HR 161

I've been wanting to do this run for a long time and finally got the chance because a friend of mine had his car at Tony Grove (we actually went backpacking afterward). This route has thousands of feet of brutal climbs and descents, but amazing views and well worth the lost toenails. My Montrail Hardrocks were a bit mangled by the end, something I thought not possible. Hit a few snow patches I had to traverse carefully across, surprising for mid-July. I actually ran out of water with a few miles left, but I was in known territory and close to Tony Grove by that point. Still a good reminder to bring more water next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

White Pine Trail run, from White Pine Lake backcountry campground. Great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

easy distance; ave HR 119

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.000.000.000.007.00

Landfill loop with 2 miles a mp (5:34, 5:51). Tuneup for Des New. Ave HR 151

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance; ave HR 127

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

easy distance plus 6x100m strides.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance; ave HR 124

Race: Deseret News Marathon (26.2 Miles) 02:40:48, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5026.200.000.000.0026.70

Des News Marathon. 2:40:48. This is my first and last Des News Marathon. I enjoyed the 10-k in 2003, but the marathon is a brutal course during a hot time year. I would not do it if not for the Slam. On top of that, the race started 20 minutes late because of busing issues. I was not impressed. The course itself is pretty for the canyon part (1st 16 miles or so), but when it gets into SLC, it starts looping around, doing turnarounds, and other shenanagans like that. SLC is a big city, I don't see the point of having to retrace my steps. So IMHO, not a well-run race, not recommended, but mandatory for the Slam. Sorry if I offend people who love this race, but this is a blog after all.

Anywayyyy....This race did not go great for me, but did not go that bad either. It was my worst race of the Grand Slam, and the only race where I hit the wall, but it was not a terrible wall, and allowed me to maintain a decent pace at the end and finish with an okay time. I'll take 2:40 for this course and training I had been doing. Since running the Wasatch Back Relay, and then painting my house, I had developed a fair bit of lower back pain and knee pain, which stopped me from doing the downhill workouts needed to run a course like Des News. My quads were pretty gooified by halfway and I was hurting pretty bad by the last 6 miles. From the beginning of the Slam, I intended for Des News and St. George to be my "peak" races, and the others to be glorified workouts. So I was hoping for a PR coming into Des News. I got out "slow" and well behind the front packs and gradually picked my way through the crowd during the first 5-6 miles. I finally caught the top woman going up over the pass into emigration. The pass slowed me up a bit, but I picked it up again going down emigration, and although I was not feeling great, I still was on pace for a PR. But it was not to be, and I hit the wall around Mile 20, and managed to roll in to a painful finish.

After lunch, my wife and I got on a plane to San Diego for a 5-day GIS conference. Not recommended to do this immediately after a marathon. No running in San Diego though, just recovery.

Mile Splits/Ave HR

5:37/119

5:45/139

6:06/138 - going pretty slow here to save on pounding

5:54/145

5:54/161

5:57/172

6:41/179 - uphill out of first canyon

6:27/172

5:47/161 - back to downhill

5:46/167

5:43/168

5:44/168

5:41/173 - 1:17:46 for half, can PR if keep up this pace

5:53/172

5:53/170

5:56/172

5:58/173

7:08/179 - up toward zoo? slow mile

5:42/178 - last gasp

6:33/179 - the wall

6:31/178

6:23/173 - I'll take this pace for hitting the wall; just want to finish now

6:33/179

6:28/177 - still hangin' in there

6:35/179

6:49/185 - tough mile

1:15/189 - last 0.2

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Conference in San Diego. Took today and next four days completely off to "reset" my body from Des News. Will regroup and start training for TOU and St. George next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

back to training. Easy distance; ave HR 119

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 126

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

easy distance; ave HR 138

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Great trail run today. Parked at First Dam, ran through Hugie Hydro Park and jumped on old canal access road that goes above the highway. The trail spits out near Second Dam, where we crossed the highway and jumped on the River Trail and took it to its terminus at Guinevah Malibu campground. Crossed the highway and to the Wind Cave trailhead, and took the Wind Cave Trail up as far as it went, and then bushwacked the rest of the way up the ridge. We found out later there's a real trail that could have taken us to the same place, but oh well. From the top of the ridge, we linked into the Birdeneau Trail and ran down into Green Canyon. Got to the bottom of Green Canyon and took the forest road out of the canyon, and then got the Bonneville Shoreline Trail and ran south back to First Dam and our car. Been wanting to do that one for a while. What a great loop! Ave HR 139

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

easy distance; ave HR 128

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance, 6x100m strides; ave HR 133

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 127

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

Yet another awesome trail run: Birch Canyon - Smithfield Dry Canyon Loop. I love trail loops. We parked near Birch Canyon, and ran up Birch. The first half of the canyon is pretty, but ordinary. After a few miles, though, the canyon veers hard to the south and opens up into an amazing bowl. Very "Rocky Mountains". (You wouldn't know that Preston, ID is so close). Wildflowers everwhere. Just gorgeous. At the south end of the canyon is a 2000' sheer rock face. This is why I live in Utah. We climb out of the canyon on west side (no sheer cliff there), and the trail was surprising easy. Once on top (about 9000') we were treated to great views of Cache Valley, and the Bear River Range behind us. We ran along the ridge for less than a mile, and then dove back down into Smithfield Dry Canyon. Bushwacked for a while and then finally found the trail. Smithfield Dry was nice, and had some cool features and rock outcrops, but we were ready to be done by then, and just tried to get out as fast as we could without tripping to too much. Got to the road finally, and ran back to our car in the heat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

River Trail. Ave HR 155

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM - 7 miles; ave HR 131

PM - 4.5

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 126

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance

Race: Wild West Relay (193 Miles) 22:30:20, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.0016.500.000.0017.50

I'm sucker for relays now. Wild West Relay. The relay starts in Fort Collins and ends in Steamboat Springs. Fantastic course, fantastic organization. Highly recommended. I ran Legs 4, 16, and 28. I ran on the "No Small Feet" team again, who I met and ran with for the Wasatch Back Relay a couple months earlier. What I love about running is the people that you meet and friends that you establish. 12:20PM - Leg 4, 5.5 mile. This leg was outside of Ft. Collins and was pretty flat and easy. However, it was in the heat of the day. Also, I missed a turn and ran an extra mile, which is embarassing because I made the course map. Zoned out I guess. Fortunately the van found me and picked me up and brought me back to where I went off the course (a legal relay manuever). I ended up with a time of 35:55, 6:31 pace for the official leg, but 5:30 pace for the actually mileage I ran. I'm pretty happy with that for the heat. However, I cost my team 12 minutes, and felt really bad about that. I told them I would make it up my next leg. Ave HR 179 7:35PM - Leg 16, 10.6 miles. I wore my GPS this leg in order to ensure not getting lost and get mile splits. This part of the race is at high elevation, and my leg started at 9000' and dropped to 7900' by mile 8, and was rolling for the last 3 miles. I took mile splits with my GPS: 9:50/175 - 2-mile (4:55 pace). Steep downhill 5:25/179 - feeling great! 5:24/178 5:33/184 5:52/183 - road is flattening out, loosing speed, but still feel good 5:48/184 - starting to get dark 5:52/184 6:29/186 - uphill segment 6:29/186 - long mile, according to GPS and my body Great leg! I made up my lost time from Leg 4. Felt really good. Total time 56:40; ave HR 181

Race: Wild West Relay (193 Miles) 22:30:20, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.002.500.003.00

Wild West Relay. Leg 28. 4:30AM. I was fairly tired from the previous two legs, but the cold North Park air plus knowing the leg was only 2.5 miles refreshed me enough to give this last leg a go. The leg is short, flat, and on fast blacktop. No turns and pitch black except for the moon. Just point my body forward and run as fast as I can. The leg went by really fast, and nothing really to speak of (typical for running in the dark). Total time was 12:46 (5:06/mile). I was suprised by this pace, as I didn't think I could run that fast fresh, and especially not after two relay legs and no sleep. Weird things happen late at night. Our team won by several hours, and we passed the entire field. It was a fun race and I met some more good people.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

easy distance; ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM - easy 7.5 miles; ave HR 120

PM - easy 6 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

easy distance; ave HR 152

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 130

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

long run from TOU start (Hardware Ranch), along TOU course, to my house. Pace was slow, over 8:30/mile. AVe HR 137

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

This is the summer of great trail loops. Today was the Beaver Creek - Sink Hollow loop. More spectacular country. My stupid black lab (who doesn't retrieve) decided that he is actually a herder, and starting herding a pack of free range cattle before I could get a leash on him. The cattle had nowhere to go, with the creek on one side and the hillside on the other, so we ended up running behind the stinking, pooping cattle for over two miles before they finally veered off. It made me consider vegetarianism, if just to get rid of cattle on our Forest land. Other than that, great run. Ave HR 140.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

easy distance with 6x100m strides; ave HR 122

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.002.250.000.0010.00

1x1600m (5:34), 1x800 (2:39), 1x1200 (4:32); ave HR 154

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

final long run before TOU. Ran up Franklin Basin road a ways and then back to car. Tried to work the downhill. Ave HR 165

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 139

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

easy distance; ave HR 133

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.000.0010.00

6x800m (2:39, 2:39, 2:39, 2:36, 2:37, 2:31); ave HR 140

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

easy distance; ave HR 134

Race: Alta Peruvian Downhill Dash (5 Miles) 00:23:30, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.005.000.0012.00

On a whim, some friends and I registered for the Downhill Dash a couple days before the event and then drove down to run it. Such a fun race! I knew how the race made me sore before TOU a couple years ago, so this year I didn't bring along racing shoes or even a singlet; just ran it in trainers and a t-shirt, hoping that would slow me down some, and that the shoes would lessen the impact. Well, I should know better; I'm too competitive to hold back much. Once the gun went off and we started running, I could look around to see the competition. Sasha (faster than me), Demetrio Jr (faster than me), and Albert Wint (sometimes faster than me). But that was it, no Joe, no Corbin, no one else. I knew that if I could beat one of those guys, that would mean $50 cash, plus a free stay with food at the Peruvian Lodge that winter. As a skiier, that was enought to get the competitive juices going. But I laid low the first few miles to see how the race was stacking up in the front, and how strong everyone was. The race up front was extremely tactical with Sasha and Demetrio battling the wind. Albert was up there with them too. I didn't want to be running that fast, so I was about 100m back by two miles. At about 3 miles Albert dropped off a little from Sasha and Demetrio, and I saw my window, and started my surge. A runner by himself is always easier to catch than a pack. I threw it into high gear for the last 2 miles, and passed Albert with about a mile or so left. I also closed on Sasha and Demetrio over the final mile, and I finished with a good amount of juice left in the tank. Demetrio won, Sasha second. Hopefully doing this race makes me stronger for TOU, not weaker.

Mile Splits

4:53 - this sounds fast, but is slow on this course

4:38

4:58 - coasting, is mile off?

4:03 - short mile

4:58 - long mile (9:01 for last two miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance; ave HR 140

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 138

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance, plus 4x100m strides; ave HR 145

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance

Race: Top of Utah Marathon (26.2 Miles) 02:39:22, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5026.200.000.000.0026.70

Top of Utah Marathon. 2:39:22. This was the 4th race of the Grand Slam circuit, and I had St. George in two weeks, so the goal of this race was to run fast enough to get my confidence up, but slow and even enough to make a fast recovery and race my best in two weeks. In other words, don't leave it all on the road in this race. Conditions were cool and a little rainy at first, then cool and sunny by the end. The wind and rain was a problem during the first 10 miles of the race, and it really threw me out of rhythm. I let the pack go from the beginning and just focused on running my own pace. I started out with 6:00/miles, but slowed with the weather conditions. Plus, the rain made me have to urinate, and I had to make several stops just in the first 10 miles. In addition, my lower back was tight and giving me problems. So things werre not going well, but I was still thinking more about St. George and wasn't too concerned. After my first pee stop (Mile 5), and runner named Jeff caught me, and we talked and decided to trade off taking the wind each mile. This worked out really well for both of us, and I had someone to pace with and talk to through the canyon. We held steady 6:15-6:20 miles through Mile 12, and I had recovered from my erratic start, plus my back was loosening up, and I was getting inspired to run fast. I started picking it up a little and went through the half in 1:21:50. At that point I got really inspired and decided that I wanted to try to negative split and break 2:40, and hit my St. George pace for a few miles in the process. My legs agreed. I cranked it up to sub-6:00 pace until Mile 22, and held a pace slightly over 6:00 into the finish. I came up on Sasha with 1.5 miles to go, but could not catch him. He ended up beating me by 11-12 seconds. Second half split was 1:17:32, so a 4:18 negative split. Confidence is high into St. George.

Mile Splits/Ave HR

5:59/149 - nice easy start

5:59/161

5:56/161

6:05/159 - wind and rain picks up. Not feeling great

6:40/159 - pee stop

6:17/160 - running with Jeff now

6:19/162

6:18/156 - good steady rhythm, HR dropping

6:15/156

6:37/152 - 2nd pee stop, caught back up to Jeff afterward, so not much lost time

6:16/157 - HR still very low

6:18/160

6:01/165 - picked it up here, left Jeff

5:51/170 - now inspired to run fast

5:43/175 - my goal St. George pace

5:40/179 - out of the canyon but still increasing speed. This is good

5:47/179

5:45/181

5:57/184 - getting a little tired, but no wall

6:04/184 - uphill out of Millville

5:52/182 - downhill into Providence

6:14/181

6:05/186 -- pass Demetrio Jr.

6:00/187 -- see Sasha, can I catch him?

6:00/188 -- closing slowly on Sasha

6:05/192 - still closing on Sasha, but not fast enough

1:15/194 - couldn't get him

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

took a couple days off after TOU. My back is really messed up, so am seeing a chiropractor. easy distance today, but running is painful. ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 134

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

easy distance; ave HR 135

saw the chiropractor several times this week, and am feeling quite a bit better

Race: Bonneville Shoreline Trail Race (5 Miles) 00:31:30, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.005.000.000.006.00

Bonneville Shoreline Trail Race. 5 miles, 31:30. I did this race for my final workout. It was a local race raising money for the Utah Conservation Corps, a very cool Americorps group. The course is all dirt road and dirt trail. It is an out-and-back, and goes downhill from the Green Canyon campground, past the parking lot, and then up onto the rolling Bonneville Shoreline Trail. We ran the trail to near its terminus at HWY 89, and then did a 180 turnaround and retraced the route back to start. It was a small race, so running into people was not an issue. I was still a little fatigued from TOU, but had fun with it and tried to keep an LT effort. 6:18/mile pace, which I thought was okay for how difficult the terrain was. There was one very fast runner who was a former USU runner, so he destroyed everyone. No mile splits. Ave HR was 179. My back felt okay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

60 minutes on elliptical. Trying to save back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

Landfill loop with 2 miles at mp pace (5:33, 5:36). ave HR 155

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

easy distance; ave HR 140

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

easy distance + 4x100m strides; ave HR 127

Race: St. George Marathon (26.2 Miles) 02:26:35, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.5026.200.000.000.0026.70

St. George Marathon. 2:26:35, 4th overall. This was the final race of the Grand Slam circuit, and turned out to be the best, with a 9-minute PR. This was easily the best race I've had since college, and you only get races like this every few years; a "dream race." My goal coming in was to break 2:30 and place in the Top 10, and both those goals were exceeded. A true breakthrough! Two weeks of chiropractic put my lower back in good shape, and blantant abuse of ibuprofin has been keeping my knee in check since July. I do not think that running TOU made me run any slower, and if anything added to my fitness.

In the other Slam races I pretty much ran my own race and ignored everyone else, so that I could recover well. In this race, I let it out all out and ran with the pack. I figured in a race this size, I would have a chance to run faster by being pulled with a large group than by myself. We had about a pack of 9 through the half, then Joe and a few others broke away, and I was left in a group of 4 or 5. At Snow Canyon, I surged and broke away from that pack and started to vie for a Top 5 spot. Everything was feeling so effortless, and I was starting to get excited that this race was finally "the one". By Mile 20 I new that there would be no Wall and that I would certainly break 2:30, which had been a goal of mine for the last four years. I nearly started crying. Marathons do weird things to your emotions. I started to struggle a little the last 2 miles, but held strong enough to fend off those behind me, and was not challenged. Passed the "rabbit" with less than a mile to go, bumping me up to 4th. I held on to 4th, which I was ecstatic with, and 3rd was about 40 seconds ahead. It would have been awesome to take 3rd and win a travel package, but I gave everything and could not gain on the 3rd place guy, so that's okay.

As far as organization and course layout, St. George is top notch. I now know what all the hype is about. It is simply the best-organized race I've ever done, in every aspect, including the expo. Great job, St. George Leisure Services!

Mile Splits/Ave HR

5:36/136 - very comfortable start

11:11/170 - 2-mile split, so 5:35 pace

5:23/172

5:32/176

5:13/171 - fast mile!

5:33/171

5:50/182 - vejo hill

5:52/183 - vejo hill/recovery

5:53/181 - still recovering

5:50/186 - flat/rolling

5:45/183 - getting the pace back

5:25/181 - back on pace; 1:13:40 at half

5:34/182

5:17/179 - Snow Canyon, time to move!

5:11/177 - HR is dropping, good sign

5:23/181

5:28/179

5:47/184

5:35/182

5:19/183 - I can't believe I'm pulling these kinds of splits this late in a race...or any point in the race for that matter. Did not intend to run this fast.

5:42/184

5:25/183

5:38/184

6:02/188 - fatigue setting in, but doesn't matter; I will shatter 2:30. Now just want to hang on to 4th

5:47/191 - HR is soaring

1:21/198 - last 0.2; HR hits max of 201. I'm done with the Slam! Second half split of 1:12:55, a 45-second negative split.

Comments
From Superfly on Mon, Sep 10, 2007 at 23:16:51

I didn't even think to look here. Great race report from a couple years ago. I hope I get to mile 20 and have that same feeling of not hitting the wall. I think I will cry. My goals this year are what you had in '05 although top 10 may be a long shot this year with all the qualifier guys.

Awsome progress since then!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance; ave HR 145

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

easy distance

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1401.65160.5065.0517.008.001652.20
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