Running on Empty

2009 Utah Valley Marathon

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Location:

Riverton,UT,

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:


PR Marathon

2:51:33 (St. George 2009)

3:01:00 (St. George 2008)

3:09:52 (St. George 2007)

3:24:48 (St. George 2006)

Short-Term Running Goals:

Improve training. Get serious, lose weight.

Improve speed.


Long-Term Running Goals:

Lifetime fitness, including running.

 

Personal:

Married with 4 kids. I live in Riverton and work as an attorney downtown in Salt Lake City.

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
155.2026.705.005.00191.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

One hour Strike class.  Lots to do at work, so no time for a run this morning.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

So is it Coke

 

Or Pepsi?


Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

 

Got a gift certificate from the in-laws so I stopped by Wasatch Running.  I couldn't resist getting another pair of the Elixir 3s.   Even though they are last years model, I have enjoyed my blue pair so much (last year I had Wasatch Running special order in the blue model even though they had the red ones in stock), at this point I don't feel any need to even mess with this year's Elixir 4.  (In addition, I was able to get them for only $50 on super clearance -- bonus.)

I slept in an extra hour (late nite for work) so I only got in 7.

2 easy at 8:30, random incline to 1.5%.

1 at 5:54, .2 at 8:30 (short recovery), 1 at 5:54,  2.8 at 8:30.  Wanted to throw in just a bit of speed, legs felt fine.

All on the notorious treadmill, of course.


Comments(16)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I'm thinking we should all get some happy pants.

Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy after golf. Nice the office sent me golfing for our tenant appreciation spot since it is my b-day. (Sorry no media, sting from my mobile.)

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 very easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy, channel surfing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

One hour Strike class.

5 easy.


Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.500.000.006.20

This is for Cal and Mike, and all you others who think losing weight is the answer.  I think Andy had it right all along.

 Foam roller then

.5 at 8:30, random incline to 1.5%, .5 at 6:18 -3% decline (just to shake things out), 5.2 at 8:30 randaom incline to 1.5%.

Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5 easy, 8:20 random incline.  Getting ready for tomorrow's

 

 

 

Comments(28)
Race: 2009 Utah Valley Marathon (26.2 Miles) 03:22:21, Place overall: 53, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

 

Utah Valley Marathon today.  Heading into this run, I was a bit concerned due to lingering soreness in my left calf.  In all honesty, since Ogden, my training has not been great as each time I've upped my training the calf has started to feel sore.  Rather than risk injury (like way too many other bloggers) I've held back.  I had hoped that I'd be able to kick things in gear anyway.  Also, I was under the wrong impression that Utah Valley would be a bit faster course than Ogden.  This proved to be erroneous, as most real race efforts seemed about 5 minutes slower than Ogden. 

Got up, drove from home in Riverton to the buses.  Met up with Tom Lee, who was so gracious as to pick up my packet the night before.  Tom and I had planned on running together and going for the elusive sub 3:00.   We got on one of the later buses along with Rich Borget, and had a nice  ride.  The weather, though humid, was holding pretty well -- no torrential thunderstorm.  We took care of business and moved toward the start.  Saw a few other bloggers, and soon the starting gun alomost went off.  (Technical difficulty as the blank didn't fire initially, but the race was on.)

Here are my splits:

 1 6:51 Rolling. Nice comfortabele
 2 6:30 13:21 Downhill
 3 6:47 20:08 Rolling downward.
 4 6:44 26:53Rolling downward. Seems I've already dropped Tom Lee by now, though not by much.
 5 7:11 34:04 big uphill portion
 6 6:33 40:38 Downhill.
 7 6:35 47:14 Downhill. Still feeling fine.
 8 6:43 53:58 Downhill.
 9 6:33 1:00:31 Downhill.
 10 6:40 1:07:12 Slight downhill net.
 11 6:42 1:13:54 Mild uphill, turns.
 12 6:55 1:20:49 Mild uphill. I lose track of where were were on the course, though I recall it being much more up and down than I had anticipated.
 13 6:45 1:27:02

Mild uphill. Half in 1:28:58 (my Garmin was a bit off of the official mile markers already, despite running pretty good tangents)-- felt good about my half split.

 14 6:53 1:34:28Course sucks along the river.  Too much winding and dramatic up and downs under the bridges.
 15 7:25 1:41:54 Technically a slight downhill, but you cannot tell, bridges, turns. I was starting to lose it already, could tell my fitness had suffered with the conservative training to prevent injury. 
 16 7:56 1:49:50 In hindsight, I suppose I was doing better than I thought given that the course was actually tougher than Ogden.  However, saw sub 3:00 gone.
 17 Auto lap 5:53
 1:55:43 My Garmin really messed up here, don't know what happened
 18 8:56+ 1:29 2:04:40/2:06:09 Finally reset splits mannually.  At this point I could see sub 3:00 was way gone, and totally decided to ease in and avoid any injury.  Surprised Tom Lee hasn't caught me only to find out he had a terrible migrane.
 19 8:34 2:14:43 Thinking, this sucks, way too early to be waddling in, but mentally once the sub 3:00 was gone, didn't care if I was now 3:30.
 20 8:36 2:23:19I think its sometimes harder to slow down, this pace really sucks but I'm trying to be smart and not push anything. 
 21 8:47 2:32:07Slight up from here to end. I think I ran some of this with a BYU student.  I had jokingly motioned to some guys parked in a truck to drive me in.  One of them thought I was signalling for him to come run with me and all of a sudden he came running up along my side.  He had some drum sticks, so I talked with him about percussion for a bit and the BYU marching band, of which he was a member.
 22 10:05 2:42:12I don't remember which miles were which, but I even used the restroom here, just to make the agonizingly slow miles more comfortable.
 23 9:26 2:51:38 As MichelleL can attest to, I did a fair amount of jog/walk these last miles.
 24 9:19 3:00:57 
 25 9:41 3:10:38 
 26 10:02 3:20:40 
 26.2 (garmin .27)
 2:00 3:22:41 Coasted in all alone, 2 minutes ahead of the next finisher.

 

So looking back, I was pleased with the first half, and my calf never acted up too much.  When I realized I couldn't hold sub 3:00 pace, mentally I really shut down, not wanting to get hurt over a 3 something effort.  Again, too many of you other bloggers have seriously injuries which scare the begeebers out of me. 

The last 11 miles sucked, as this turned into a training run.

Comments(25)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 very easy at home, didn't even work up a sweat, just to loosen up the calves a bit.


Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Back to the gym for a real easy 6.  Don't want to rush recovery.

 

Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 

I kind of like this one:

The inverse of this:

p.m. 12 very easy watching Australia.  I was so glad I could use the fast forward.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

 

1 at 8:00 random incline to 1.5%, 1 at 6:00 but -3% decline.

One hour FIT, which was very hard.  I actually got the dry heaves.

3 easy at 8:30.

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

11 easy in the basement.

p.m. 6.5 at 8:30.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 easy in the basement watching my 5 year old playing Lego Star Wars on the nintendo and listening to him give me a running commentary.


Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.006.00

 

.5 easy before class.

One hour strike class.

1 mile at 8:30 random incline to 1.5%. 1 mile at 6:10, .25 recovery at 9:30, 1 mile at 6:10, .25 recovery at 9:30, 1 mile at 6:10, one mile cool down at 8:30.

Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

I was late getting up, simple being lazy so I didn't get the miles in I wanted.  Oh, well.

1 mile at 8:30 at random incline to 1.5%, 2 at 8:00 random incline to 1.5%, then 4 at 8:00 incline at 2% (Tinman tempo equivalent effort), 3 cool down at 7:30, -2% decline.

After waking up late, the day kept its form when after showering at the gym, I realilzed I hadn't packed undies.  So it was back to home, oh, well.

 

p.m.  5 at 8:30. Then last 1 begining at 6:40 progressivly down to 5:40 for last .25.

Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I took off yesterday because the top of my left foot was very sore.  I wonder if my laces were too tight.

Anyway, I had planned to get up and run before class.  I suppose I must be enjoying my REM sleep too much, because I stayed in bed and barely made it to class.

 

One hour FIT class, then time for only 2 easy miles. Foot is sore, but mending.

p.m. 7 easy.


Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

55 minutes on the elliptical.  My calves are a bit thrashed (can't run Des News and not feel the calves) but it was good to do something and move a bit, though not quite like Chekov today.



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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 easy watching Spain's soccer team take 3rd.

 

p.m.  too bad the US team blew its 2 - 0 lead to lose 3-2 to Brazil.


 

Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

One hour Strike class.

9 easy at 8:30, uneventful, unlike below.


Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Yummy:

 

And for after, just remember, Bran helps:

p.m. 4 easy.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
155.2026.705.005.00191.90
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