Running on Empty

7 at 8:30 with random incline to 1.5% incline. 6 at 6:48 at -3.0% decline. 3 at 6:42 at -3.0 decline to end. 16 total, then some foam roller for IT band.

7 easy.  Nothing special.

Foam roller for IT Band.  14 at 8:30 with randomly varying incline program up 1.5% incline.  (I was too tired/lazy to really push pace, so I just ran a bunch uphill.)  Followed with 30 minute core class.  Finished with more foam roller for IT Band. 

 p.m.  6 easy.

6 easy, short on time having to pick up daughter and nephew from Karate.

Foam roller before run. 2 easy at 8:30 at random incline to 1.5%, followed by 1 at 8:30 but constant 5% incline (to mimic Veyo), followed by 1 at 8:30 at random incline to 1.5%, then 8 at 6:53 at -3.0% decline. Foam roller to end.

1.5 mile warmup.  0.4 cooldown.

 3.1 at Tithing Hill Ward 5K. I blogged about this once before, but I'll repeat that the only 5ks I've ever "raced" our my neighborhood/ward 5k.  In the past I have always taken 3rd.  This year I tried to do better.

 Not having much experience pacing for a 5k, I decided to go out with the leader.  I purposefully did not wear my heart rate monitor because in the past when I see it getting high, I wimp out.  Well, after working our way past all the little tykes, 4 time defending champ Ian went out fast (for us non-elite runners) and I went with him.  We quickly left Marci, who in the past has finished ahead of me behind.  We went through the first mile split in 5:50 and at this point, I mentally said, "I want to finish" so Ian gapped me. He gapped me during the 2nd mile and I never made it up.  I did push him to his personal record 19:12 and I finished behind in 2nd at 19:30.  .

 Now all is not lost.  The course is first half way out on the Jordan River train, then back to the finish, so it is fairly flat with no net elevation gain or loss, so 19:30 is an honest indicator of where I am at.  Not too bad considering I decided to train seriously (for me) only about a week before Des News.  Also, I'm in the middle of my highest training volume ever, with no taper yet.  I need to race more to get experience racing, but this was a good workout.  I took off 21 seconds from my treadmill 5k August 8 (19:51), so that is also good progress.

15 easy watching Harry Potter and the Goblet of Fire.

7 miles easy 8:30 pace, random incline to 1.5%.  Tired legs, but wanted to finish faster so 3 more at -3.0% decline at 7:00 pace followed by 1 at 6:45 and last 1 mile at 6:20.  My legs seemed to wake up at the faster pace, which was nice.

 Followed the run with 30 minute core class.

6 easy miles, ran short on time so didn't do more.

2.5 mile warm up, 8:30 pace at random incline to 1.5%, then 1 mile at 8:30 pace at 5% steady incline, then .25 at 5.5% incline and .5 at 6% incline (at this pace and incline, the 1.5 miles was a very tough effort), then .5 back at random incline to 1.5%, followed by 5 at -3% decline at 6:58 pace.

 Followed run with some foam roller, then 30 minute core class.

 It was good to see Julie running her downhills as well.

8 easy.

2 easy at 8:30, then 12 at -3% decline (6 at 6:40, followed by 5 at 6:35, last 1 at 6:30).

I like my new Mizuno Elixir 3s (blue ones) which I have worn this week.

Foam roller after.

7 easy.

3 mile warm up, 8:30 pace random incline to 1.5%, followed by 3 miles at 6:58 at .2% incline, then 2 miles easy with 3 one minute pickups at between 6:00and 6:08 pace (.5 mile) with 45 seconds between intervals to end.

 30 minute core class.

 Foam roller as well.

10 very easy.

3 easy at 8:30 random incline to 1.5% (with last .25 at 6.25%) incline followed by 2 at 7:30 at -3% decline, 1.5 mile at 6:40 at -3% decline and .5 at 6:08 down to 6:00 at -3% decline to finish.

 30 minute core class.

 Foam roller.

7 easy.  Looking forward to Top of Utah, then St. George.

Top of Utah Marathon, 2008

Heading into this marathon, I decided to go for broke on going sub 3:00, knowing St. George still awaits in 2 weeks.

 Before the race, I was concerned with the steady downpour of rain throughout the night.  Fortunately, it wasn't a factor in the race.

The shuttle bus was later than I typically like in arriving and getting me to the bus loading area.  By the time I arrived, there was a hudge like back on the soaking grass just to board the buses.  Well, I didn't want to soak my shoes so I walked over to the staging hut.  The line was not improving, so I decided I'd better get in line.  Fortunately, however, as I was passing the first bus, the bus loading director called out asking for one single rider.  I greatfully oblidged, and loaded on the bus.   When that bus arrived to Hardware Ranch, it was already 6:30.   I immediately got in line for the bathroom, and around 6:45 exited the port-a-potty, with only 5 minutes until they had said the buses would be leaving with the drop bags.  I undressed (two sets of sweats, although it was much warmer than I expected), got ready for the race, and saw Andy who pleasantly chatted a bit with me. 

 The race started:

So, I blew up, and didn't hold pace to break 3:00.  Once I struggled with this and saw it slip away, I justified (rationalized) shutting down and saving it for 2 weeks.  In retrospect, I could have held on and had a better time (I just couldn't muster the determination to hang with Andy B and reap the benefits of the fastrunning blog run in group).

This was the first marathon I didn't wear a heart rate monitor.  I've become too dependent on them, using them as an excuse for not pushing things.  I enjoyed just running by feel, even though I bonked.  I just need more experience.

As a side note, it was pleasant running just behind Allie for the first half and seeing her drop the second place woman.  She never looked back!

Well, I'm getting back at it so I did 10 easy, despite some lingering soreness in my calves.  Nothing too sore, and the run actually felt good.

10 easy.  5 at -2% decline at 8:00, then 4.5 at -3% decline at 7:30, last .5 at -3% decline at 6:00.

 30 minute core class.

Foam roller, tight calves.

Ended up taking the day off.  I didn't get a run in during the morning, and was busy being a parent at my son's band event at Weber State which took all evening and night from 4:00 p.m. to 12:30 a.m.  However, I was on my feet most of the night, which is a benefit in itself.

5 miles at 8:30 on random incline to 5%, followed by 2 at 6:31 at -3% decline, then 4 at 6:27 at -3% decline, .5 at 6:21 at -3% decline and last .5 at 6:00 again at -3% decline.  The downhill felt good.

30 minute core class.

Foam roller after.

I was glad I got up to do the run because I was tired from being on my feet all evening and having very little sleep after chaperoning my son's high school band performance at Weber State last night from 4:00 p.m. to 12:30 a.m.

P.M. 6 very easy.

6 easy crammed into a very busy evening.

7 at 8:20 pace random incline up to 4.0%, then 5 at 7:00 pace at -3% decline.  Goal was easier run today but a fair amount of mild uphill followed by downhill to simulate SGM.

 Foam roller prior to and after run.

Unrelated note, I just lost the accomodations where I was going to spend Friday before St. George as my second cousin broke his wrist and separated his shoulder.  Now, he is not going down to run SGM, instead he has to have surgery.

8 easy with the taper and all.

Taper.

3 miles 8:30 pace, random incline.  6 miles -3% decline at 6:40 to finish.

30 minutes core.

Foam roller.

I have a place for SGM, thanks to all who were looking out for me.

3 very easy.