Hangin' Loose

Went with Patrick for a nice bike ride.  Kind of a easy ride.  Down to the temple and back.  Great recovery for the legs.

TT 58 mins

Distance 16.06

Avg cad 73

3Am run this morning.  The temp was perfect.  Only a bit of a cross wind/ head wind at times.  But still a great run none the less.  For this tempo run goal was to run 1 warm up and then 10 at MP(7:15).  Wasn't to bad.  Considering it was the same route as last Thur.  With last 4 added in.  Struggled with the wind coming back 4-8.  Found that if I leaned into it a bit more it really helped.  Just wore me out a bit faster.  Cut it one mile short due to running out of time.

Mile 1 8:00 Might of been a bit fast due to the hill for first half of this mile

Mile 2 7:12

Mile 3 7:15

Mile 4 7:05

Mile 5 7:24

Mile 6 7:29

Mile 7 7:38

Mile 8 7:58

Mile 9 7:37

Mile 10 7:53

TT 1:15:45 AP 7:35

Had to get in a run a bit early so the wife could get in her workout in to.  Decided to run up to Copperton park again.  Instead of just the run up to Copperton which is my normal 13 mile loop.  I went further up into Copperton and around the park.  Ran this one a few weeks ago and hit the downhills hard.  But easier on the uphill.  This time I tried to pick up the pace more on the uphill and same effort coming back down.  Goal was to run 7:25 pace for this run.  Missed that goal for the most part.  But still fell really good about the effort.  Felt strong on the uphills and when I was rounding the park I felt very good.  Surprising well really with basically it all uphill till then.  Most is 2% and up to 6% incline I would say.  On the downhill  you can see the slower uphill at 6-7 and back down the faster paces.  Been working on relaxing and keeping a solid pace.  So been counting 1 to 8 and repeating it at the same pace.  Matching my stride to it.  And its really helping me to stay focus and relax.

Mile 1 8:33 half uphill and warm up mile

Mile 2 8:02

Mile 3 8:10

Mile 4 8:09

Mile 5 8:13

Mile 6 8:38 Mean hill here nice and long one

Mile 7 8:19 Flat for half and then steep uphill feeling good though and relaxing

Mile 8 7:39 crazy mile here. Still uphill for like .7 of it at that point was 8:10 pace then all downhill.  Picked up the pace to end with a 7:39. Best pace 6:29 oh yeah.  Started feeling a hot spot on my left foot.  2nd big toe. 

Mile 9 6:47  Hot stop went away.

Mile 10 6:25 the steeper downhill

Mile 11 6:45

Mile 12 6:48

Mile 13 6:48

Mile 14 7:23 Always struggle on this mile for some reason.  Thinking alot of flat and slight uphill.  Thinking of final push up the hill on the final mile.

Mile 15 7:15 Hit the top of the hill at 8:15 picked it up coming back down.  Felt pretty strong at the end and kicked it harder.  Felt very good at the end of it.

 TT 1:54:01 AP 7:36

Even though I didn't hit my overall goal pace.  I felt very good about the effort and time.  Great confidence builder after the train wreck at PC.  Just got to stay focused on the run and I run so much stronger.  I am thinking too with half of it uphills with some of it into a crosswind.  Only the first 1.5 was into a headwind.  Which by the time I was coming back down was gone.  Or I was just running right with it.:)  And no stops on the whole run which was great.  The lights worked great.  Or there just wasn't traffic at 5am.:)  Beat the sunrise and the heat.

Sorry Chumps that I didn't make it to run with you guys.

Ouch!!  The hot spot I had on my left foot.  Was probably a blister on Thur run.  Touched it before my shower and it popped.  Was a bit bloody.:(  I must of been running a bit to much coming downhill on my toes or something.  Might lose the nail.

Happy Labor Day!!!!!

Went for a hike up to Lake Blanche.  Located up Big Cottonwood Canyon.  Nice 2.8 mile hike up to it.  Temps were a bit chilly but just right for a hike.  Made for a cool ascent and we had lunch at the top.  And back down.  Tons of people out on the trail.  Passed a few people going up.  And a more going up when we went back down.  Round trip it was a 10k taking us just over 3 hrs to do it in.  1:45 going up and 1:20 back down.  It was alot of fun and it was a perfect day to go.

Not good.  My right leg has started bothering me today.  A little in my calf.  But mostly my hammy behind my knee and up just a little bit.  Went for a run and lasted .1 before calling it good and stretching.  Wasn't killing or anything only like 6 but its a new pain.  Seems it bother me when I go upstairs more then anything else.  So been icing it and using icy hot type stuff.  Lets hope its nothing.  This is the last big week before the taper.  ARGHHHH

Been getting plenty of rest the last 2 days. Got a bit of a cold and took yesterday and today off to rest. Been icing my leg. And it felt fine yesterday. But the rest of my body was achy and sore. So I missed 2 of my runs already this week. Been frustrated with everything. Which probably got me feeling sick.

Really felt I had to test the leg out today. And maybe get some cobwebs out. With the race tomorrow morning. I figured I would do my run on the course we were going to probably be running tomorrow. My leg felt good and fine on the run. So maybe it was just some phantom pains. But I am sure the icing and rest helped alot. With the cold that I sill have lingering I just did 3 miles and called it good. No need to over do it right now.

Mile 1 8:09

Mile 2 7:34

Mile 3 7:13

TT 22:57  AP 7:39

As for the race course. The first mile is the one I hit alot. Has a hill for the first half of the mile then down. 2nd mile is uphill just more gradual. And some slight down and ups. The last mile is downhill. Should be a interesting race tomorrow. And I will most definitely need to wear my racing flats. But doubt it will be a PR on this hilly course.

Crazy running today.  Wasn't sure how it was going to go this week.  With my hammie acting up after the hike on Mon.  So was resting and icing it alot.  Got in a run yesterday on what I thought was the 5k course.  Ran it in 23 mins for 3 miles.  Which was the only running miles for the week up till then.  I was sick with a cold on Thur and Fri.  So was really tough mentally this week.

Goals for today was to get in some good miles before the race.  Then run the race.  Then get in the rest of the miles after the race.  Meet up with Marty down at the JRP but no Chumps were there.  So we headed out for 8 miles.  They were pretty good.  Both of us hadn't run much this week so it was a good warm-up for the race.  Paces were...

Mile 1 8:19

Mile 2 8:05

Mile 3 8:07

Mile 4 8:11

Mile 5 7:35

Mile 6 7:59

Mile 7 7:45

Mile 8 7:17

TT 1:03:21 AP 7:55

Next was the race.  My biggest competition was Pres Rowland.  He hasn't been able to run much since PC half 3 weeks ago.  His hammy has been acting up for him.  So he wasn't to sure how it was going to work for him.  He ran 7 before the race too which felt good.  They changed up the course a bit from what I thought it was going to be.  But was a nice change.  There was a few fast looking guys at the starting line.  And so when it started I hung behind Pres Rowland as we powered up the hill.  Passed him on the uphill with 3 guys up ahead of us.  And I hung behind another faster run that I didn't know.  Felt I ran it nice and conservitive with the 2nd half of that mile going downhill slightly.  Pres caught back up with us and so there was 4-5 of us in a group here.  As we hit the mile mark I was sitting in 3-4 spot.  And Pres was starting to take off going uphill.  I found myself just following him and found myself in a strong 2nd going up this hill.  Got to the aid station on this uphill and tossed it on my head.  I was able to catch back up with Pres a bit more with him about 5-8 yrds ahead of me now.  Rounded the corner and about .1 into this road.  He started going for that hammy.  And slowed right down.  He was suffering and I guess tried to stretch and go again but he was out of it.  So I was in the lead now.  And I stopped looking at my watch and just ran.  Had a another hill coming up on this mile and the last was downhill.  I was feeling pretty good and just tried to stay focus and relaxed.  Got over the last hill and then turned up the speed for what I knew was coming up.  Started passing a bunch of people that were doing the mile that started 10 mins after us.  LOL at the finish line my buddy Pete was with his wife and 3 girls running with them.  They were the winners of the mile and were just a few steps ahead of me at the tape.:)  Finished pretty good with my sweet wife there at the finish cheering me in.  Felt weird being in the front of a race.  With no one to chase after or push to.  But felt really good about my run.  Looks like the course was right at 3 miles so a bit short.  So I think I would of finished right at 20 or so.  With the hills it made it tough but still a good gauge of my fitness.  Ended up winning 50 dollar thing for Road ID.  Since I already have one and so does MrsFit.  I gave it to Pres since he doesnt have one yet.  And would of won it anyhow.  Here are the splits for that run....

Mile 1 6:36

Mile 2 6:52

Mile 3 6:13

TT 19:40

And after that run I went back up to Pres and walked him in also ran warm-up before the race.  So counting that as another mile.  But its kind of all over.  Then went up for my Copperton run.  So it was up that hill we just ran up this time I wasn't pushing it.  Ran all the way up to U111 and turned around.  Which would give me 5 miles and 10 miles round trip.  Didn't realize it really till I was already up there that I was going to make this a 22 mile run.:)  But it was on some really dead legs.  So paces I wasn't as worried about at all.  Just wanted to keep them honest and worked on good form and focusing.  Feel really good about it.  Wish I could of taken more advantage on the downhills.  But legs were pretty spent from the race just and hr or so before starting this one.

Mile 1 8:29

Mile 2 8:23

Mile 3 8:58

Mile 4 9:02

Mile 5 9:19

Mile 6 7:16

Mile 7 7:44

Mile 8 8:00

Mile 9 8:46

Mile 10 8:36

TT 1:24:37 AP 8:23

Went for a ride with Patrick after work.  Was a bit windy going out.  But was good coming back.  Really need to take in my bike for a tune-up.  Few gears are really making some noise.  Will be nice to get this marathon training done.  So I can figure out what I am doing next.:)

TT 48 mins  TD 16 miles

Ah yeah.  Speedwork today.  Man how I love to do speedwork.  NOT!!  They are plan tough.  And this one was no exception.  Probably felt tougher since it is the first one in a while.  Due to getting sick and PCM.  Anyway it was a bit rough.  2 miles warmup with strides in the 2nd mile.  8 x 800 @ 2:52 (RI 1:30) and 1 mile cooldown.  Hit them good for the first 4 or so.  Then really started to struggle.  Made the distance.  Just hard to hold good form.  Walked on the RI to get the most of of the short recovery.

TT 54:05 AP 7.7 mph

Went for a ride with Patrick and MrsFit.  The wind wasn't a issue at all today.  So we just cruised along.  MrsFits bike kept having issues with her arm bars.  Hope it isn't a big issue.  Worked on keeping my cadence high.  Felt pretty good about it.

TT 44mins 

Only 13 miles.  Thought it was higher on Mon.  But put my bike up and didn't see it.

Morning tempo run.  Temps were awesome.  Something like 52 degrees at 3:30am.  Just a bit of a wind out of the South 5-6 so head wind for the first 3 then tail wind.  Ran the same route as the 10 miler tempo run I did a few weeks ago instead of airport road.  Goal was 1 mile warm-up then 5 @ 6:49.  Feeling good about the run.  Only 1 mile that I really didn't like.

Mile 1 8:41

Mile 2 6:53

Mile 3 7:10

Mile 4 6:49

Mile 5 6:52

Mile 6 6:48

TT 43:15 AP 7:13

No word from the Chumps.  So Marty and I did the Copperton run again.  The 13 miler takes us right up to the bridge just outside of town.  Marty was up to going the 7:15 pace for the run.  But had to do it that way with the first half uphill and 2nd down.  So with the first uphill we were going to try and relax the pace going up and push sub 7s going back down.  Wanted to shoot for right around 8 going up.  But quick found that pace was going to kill Marty.  He would hang a few steps back half way up when I started pushing the pace.  So opted for push hard up the steep hill at 6.  Wanted to go at least sub 9 up that portion.  And then the 2nd to the last mile I always struggle with also going sub 7.  So had a goal of hitting that one also.  Learned a few things on this run.  And some ideas of what I think I will do at SG to make it I hope a BQer at least a PR.

Mile 1 8:24

Mile 2 8:29

Mile 3 8:48

Mile 4 8:41

Mile 5 8:39

Mile 6 8:39 Yeah that was the meanest hill

Mile 7 8:04 Turn around

Mile 8 6:34

Mile 9 6:41

Mile 10 6:53

Mile 11 6:55

Mile 12 6:55 Nailed it sub 7 Very happy with that. Noticed it is mostly flat mile

Mile 13 7:01  Pushed it pretty hard going down to hit sub 7 not quite but close enough.

TT 1:40:48 AP 7:45

Thinks I learned on this run.  Alot harder to focus on my paces and effort when I am chatting.  And running with someone can be distracting.  Though it seems it could be nice to have the distraction.  Can throw me off my staying relaxed and focused.  So for SG I am going to probably run it solo.  No pace group and just run my own race.  To help stay focused on things that will help me finish strong.  Or at least that is the plan.  As for the hills I know I didn't put the strong effort in going up as I could of.  But feel good about my effort going uphills and finding a relaxing form and stride to help it keep fluid.  As for the downhill.  Not sure how pratical it is going sub 7s.  After looking at the pace charts for SG there really isn't many miles that are sub 7s.  But knowing I can go that if I felt and keeping it slower to save energy will help me mentally come race day.  Feeling very relaxed going downhill and am feeling good about my uphill and downhill training.  As for my hydration and getting gu's in.  I am really debating carrying my own stuff.  Been using heed and loving it big time.  No after taste at all and no GI issues from it at all.  As for the Shot Bloks  I think they are out and I will be going with some gu's instead.  On this run at the sub 7 pace it was easy to drink from my bottle with only slight slowing.  The guing was alot quicker.   Got it down and drank within .1 of a mile instead of the .25 it seems to take when doing the bloks.  And so alot less slowing down to catch breath and so less time to try to make up for the slowdown.  I haven't worn my hydration since the first marathon I did.  The gatorade just doesn't agree with me.  And I figure I will still use the water at the aid station but mostly to dump on my head.:)  So as I am preparing my race plan for SG.  I am going for the 3:10 and figure I will drop a bit on the hills and run the downhills at the pace I want.  So if all goes well I should hit the 3:10-15 mark getting my BQ.:)

Side note.  Marty was hanging with me just a bit on the uphills.  And even stronger on the downhill.  Could hear him plotting along behind me.  He would catch up to me when I would gu up.  But it was kind of a break through run for him.  And he really learned alot on his downhill running.  So it was a good win win run for both of us.

Opted to running after work.  Not sure if that was such a good idea.  Ate something on the way home from work.  Then went and ran right after getting home.  Felt kind of water logged and sloshy.  Not sure if I ate to much or what the problem was.  By the 4th interval I was either pushing the puke pace or something.  But it made me feel really sick to my stomach.  Feeling a bit better now.  Today was speedwork.  2 miles warmup and 1 mile cooldown.  With 5 x 1k at 3:37(5:50/10.3) RI 400.  Last 2 were feeling like puking.  Changed things up on the last one with increasing the incline up to 3%.  The cooldown mile was good to calm the stomach.  But still feel a bit sick to my tummy.

TT 55:40

Rest day.  Went to Capitol Theater and watched Lion King.  It was a great show.

Oh yeah!!  Just love runs like this.  Ran with Vinh.  And it was a great run.  We did the 6 mile loop.  With the uphill in the 3rd mile and 6th downhill.  Miles went by fast and smooth.  Vinh is a strong runner and I had a great time trying to keep up with him.  Looking forward to running Sat run with Marty and him again.  Feeling good about SG.  Didn't do the tempo run.  So but happy with this one.

Mile 1 8:08  Yeah a bit faster then I normally run this one.:)

Mile 2 7:55

Mile 3 8:20 Yeah we flew up that mean hill.

Mile 4 7:38

Mile 5 7:02

Mile 6 6:20  Shoot for under 6:30

TT 45:25 AP 7:35

Awesome run again today.  Went up to Draper park and ran with a huge group.  Was 14 of us meeting up.  There is a long list of people that made it.  And then we went and at some bagels at Einstiens.  As for the run.  It was a bit different route then I have ran.  So cruised along running with Teena since she knew where we were going.  It was a nice out and back 5.5.  So for the first half I wanted to keep it honest and 2nd half pick the pace up closer to MP.  Think the first mile though was a bit fast and made it rougher later on.  Just had a great time visiting and running.  Just love those kinds of runs.:)  Feeling good about the race next weekend.

Mile 1 8:57

Mile 2 8:24

Mile 3 8:02

Mile 4 8:12

Mile 5 8:06

Mile 6 7:19

Mile 7 6:57

Mile 8 7:20

Mile 9 7:29

Mile 10 7:29

Mile 11 7:07

TT 1:25:26 AP 7:46

Was awesome running and seeing Allie, RP(PJ), Marty, Vinh, Teena, Smooth, Kathy, Kimmy, Maynard, Slick, Running Ute, RAD and Stephine.  Allie running in Crocs was just amazing.:)

Sunday morning you got to love.  Slept in a bit too.  Looked up my Bib # for the race.  #815 hope its a good number.  Looks like it will be in the elite corral too.  Things are coming together.

Speedwork this morning with Vinh and Marty.  Went very well.  Temps were perfect and only a slight breeze.  Goal was 2 miles warm-up with 8 strides. 6 x 400 @ 1:24(10.7) RI 400 we walked half of it and then jogged rest.  Then 1 mile easy.  Bit fast on every one of them.  The other guys really helped pushed me and we had a awesome run.:)

Mile 1 10:11 slow with alot of talking about speedwork

Mile 2 7:28 8 strides in here every 100

1 1:16 .26 opps way fast.  Chasing Vinh.:)

2 1:15 .26 opps way fast again

3 1:18 .25 still way faster then the 1:24 feeling good though

4 1:19 .25 slowing down still fast

5 1:20 .26

6 1:18 .26 finishing strong :):):)

Mile 6 easy pace

TT 59:09 RI were resting

Felt we did great on the intervals.  Bit faster then they should of been but still they were all there and didnt drop to much.  Awesome run with the guys.

Last tempo run.  It was 1 mile warm-up then 2 @ 7:15.  Felt pretty good on this run.  The first mile I took off a bit to fast.  And had to try and slow down quite a bit.  The 2nd I hit it much closer to the pace.:)

Mile 1 7:55

Mile 2 6:54

Mile 3 7:12

TT 22:01 AP 7:21

Heading down tomorrow morning.  Cant believe how fast this month went and now the race is finally here.