Hangin' Loose

Did the Gym have a track, or did you beat up the treadmill? Awesome work out! SGM look out.

Nice running Mark. Good to see you on the Blog!

It was done on the treadmill. I normally do all my speed work on them. But wanting to get out and try the track.

Thanks Cal. Ya I have a few friends on here and thought I would start using it too.

Welcome to the blog!

At this point I do not think speed work will do you much good. You need to work on your base mileage first. I would suggest laying the programs aside and doing something very simple (it has produced 20-30 minute marathon PRs for guys that were already under 3:00 to start, on slower people even more, our blogger Cody Draper went from 3:44 to 2:38):

Pick a distance and pace that you can run 6 times a week and feel OK and not be injured. Such distance and pace should almost certainly exist even for a very injury prone runner, you can always make it short enough and slow enough. Something like 5 miles at 9:00 pace (I am just guessing what would work based on your current training and race times, I might be off on the details, but you get the idea). Do it 6 days a week without skipping for any reason other than serious sickness or injury. Then keep increasing that distance as you feel ready. At some point make one day (right before the day of rest) a little longer, so it becomes your long run. Race often without tapering to evaluate your fitness.

This simple schedule produces wonders, lots of evidence on the blog to back it up.

I am follow a schedule of running 3 days a week with 2 days of xtraining. Tues is speed work. Thurs is tempo with my long on Sat. It has been working well for the most part. My biggest problem has just been cramping up on my races. And working that all out. I have been doing most of my runs indoors and just moved to a new area.

Define "working well". If you are consistently 20 minutes off BQ due to cramping in the second half, I would not call it "working well". Low-mileage high-intensity programs are notorious for producing a failure of some kind in the second half of a marathon. There is a reason you will not find many sub-2:30 marathoners that use a program like this (In fact, I've never heard of even one). If it was effective, you would see many. The sub-2:30 potential is evenly distributed through the running population, and the number of people following low mileage high intensity programs thanks to many popular running publications is considerably higher than the number of people who run high mileage. Yet every sub-2:30 marathoner is a high mileage guy. Some lean more to relatively lower mileage and higher intensity, others lean to higher mileage and lower intensity, but they all pretty much without exception have one thing in common - they run at least 70 miles a week throughout the year, and they train at least 6 days a week. If running 3 days a week, and cross-training 2 days a week was as effective for your marathon performance, you would see more sub-2:30 marathoners doing that than the other kind.

Welcome to the blog Huans. It's good to have you among us. Hope you enjoy blogging and getting advice from others as much as I have. Hope to see you at the WBR, Good Luck!

Welcome to the blog Huans. It's good to have you among us. Hope you enjoy blogging and getting advice from others as much as I have. Hope to see you at the WBR, Good Luck!

Good point I dont know of any and one of my big goals after BQ is to get a sub 3. And as I have seen your predictors for the different races it doesnt really match up with my only 25-35 totals for the week. What program would you suggest following?? pfhitters is one i have seen and read. But I am up for tring a different program that will work with doing the slam this yr too.

From Russia with love! Sasha speaks wisdom, truth and light. x training is good if you do it because your body does not like the pounding and you need it to recover. Running is what will make you better at running and achieving your running goals.

Just follow what I described in the post above. The program does not have to have a name. If you really want a name for it, though, you can call it the Fast Running Blog Plan.

welcome to the blog, Have fun with it.

Welcome to the blog!

Glad to see you on the blog. Good luck at WBR. I'm running it for the first time also and am runner #11.

Right on Andy. I believe JeffC is also runner 11. Good luck on your legs. I hear they made your last leg longer also.

Run well tomorrow. I'm runner 10 too. We can compare notes next week.

What time does your team start?

We are starting at 9:20. So we are a bit slower it seems to most. Half men half female. Right on though Cal. Have you ran this one before?

Good luck at WBR - it is a "great" experience.

I haven't done this leg before. But I've heard that its a bear.

Ya the last leg is quite brutal. Not sure how I am going to race the other 2 legs either. But I am interested in hearing how your run goes.

Good job on your WBR performance. It sounds like you guys had a great time and did well.

What's your next race?

Where did you go Mark, haven't seen any blogging in the last few days.

Nice marathon pace run Mark! Glad you are feeling good.

Way to get out there again my friend. Keep up the daily running and it will get easier and you will gain more fitness and endurance. Just be careful not to overdo it.

Ya that is the goal. The hard part is mostly just changing up the schedule to doing it. And it is actually giving me more free-time. But I still feel I need to ajust it up some. And try running when its cooler in the mornings. Instead of at like 5-7 at night. Like tonights run will be like at 8:30pm. But I am seeing the benefits of it already.

Great long run man. Sounds like some good hill work added in there as well. Have you got that Garmin figured out yet for pacing yourself at St. George?

Ya I think so. Just need to practice hitting them.

Nice pace! Darn new shoes feel so good until you realize they need to be broke in for a couple days. Keep up the good work.

Thanks man. Ya they are the this yrs version of my shoe so a few changes. Felt good at first and blister later. But not feeling it really today.

That's 3 for 3 dude, way to get out there and get it done. Glad to hear the blister is doing well. Keep it up.

Dang dude, you must run in the evening when it's still hot, those temps sound like Las Vegas at 5:00 AM.

Ya I was thinking about you down there grinding out the miles yesterday in the heat. It was 6:30pm. Wanted to get some sleep in earlier. Next week I am going to try running in the mornings if I can get to bed at a good time.

Don't know that I ever asked you this but what do you do for work and what is your work schedule like? Do you work odd hours so you can't have a set running schedule? It would seem like morning up in Utah would be great for running. I know there is no way I could do evenings here in Vegas cause it never cools off unless you consider 80+ cool and that doesn't happen until 4 or 5 in the morning.

Well I dont know if I did actually. I work at a missile plant. Use to work shift work. But now I work straight days 5 10s 6:30 to 4:30. With a 30 min commute. I would just have to get up at 3:30 or so to get a run in normally. If I ran in the morning. And since its a new area. Still tring to find all the potholes and route. I really need to start running more in the mornings though.

Good luck at the race. I hear it's a fast course so you should do well. Can't wait to hear the report.

Great Race! You really shattered your PR on that one. Great wee of running too!

Sorry....WEEK

Thanks Jeff. Ya was a great for me in me on more then one account.

Congratulations on a great run and PR. An 11 minute PR in a 1/2 is huge.

Awesome race, looks like you can expect a bunch more PR's in the near future.

Sweet PR! Congrats on smashing your prior time.

Nice running Mark! It's always good to repeat a race like that and see how much you've improved. Congrats!

Outstanding PR, only running since 07, 300 commando points for the PR.

Stay Kool, faster and faster, B of BS Rools out

Glad to hear you are recovering well from the half marathon. Aren't you running the Deseret News marathon this week too or are you running the Park City marathon that's coming up in August? Or are you running both as part of the slam? You are doing the slam right? I guess what I am asking is.....which races are you doing, man?!?!

Oooops! I guess I could have just looked at your short term goals.

LOL ya I am running the 10k at DesNews and PC. I need to also post the 5k corp games coming up between them both.

I just found out that I'll be running the corp games 5k also.

Very sweet man. There goes 1st place for sure. I will have to shoot for 2nd then. :)

Nice job pacing Lloyd to the AG win. Those first couple of miles are screamers aren't they.

That they are. It was a good pace. Lloyd ended up taking his AG which is good. But I am sure I could of gone alot faster. I felt great for it most of the way and didnt really push that hard really. But I was just happy with just Pring.

You should've just gone for it man! It's tough to hold back when you feel good. Congrats on a great race and PR.

That's a great workout! You should be ready to really tear it up at PCM in a few weeks.

Thanks man. It was really nice run and a good training run for say with just running slower with others. Since for my ToU I will be running it along side my dad. It was good to do it slower like that. Since like today I am not sore at all really. So I will be really ready for SGM after ToU.

I like the new picture, was that at DNews 10K? Great job on getting in some high quality runs lately.

Thanks man. Ya its right at the finish line and must be a bit after Slick said I could take off. LOL so I did. Was a nice little sprint to the end.

Nice mid week mid long run today. That looks like a good pace for the distance. 50+ miles this week is great!

Thanks Jeff still working it up to 50s per week and then push it up later to 70s. Well that is the goal I will see how the body will handle it.

It looks like you'll know the PCM course pretty well by the time its race day. Great preparation!

There will be no surprises for you on race day at PCM. Nice Run and another great start of the week for you. It must be coming up on taper time for you soon if you are even going to taper for PCM. I can't remember if you said it was going to be a training run or something harder?

It's certainly easier running down the rail trail than it is up. Good running and posting.

Wow! Those are some fast miles. Great job. I bet you'll do great at your race.

Thanks Julie. I sure hope so. I just want to try to enjoy it at least. 5k are just painful

Great Tempo miles and with the hills it makes them look even better. Nice high quality miles, keep em comin!

Running those hills around your neighborhood are going to pay off big time at SGM this year. Good run man.

Be careful out there dude, you don't want to be the bug on the windshield.

Ya man I will try not to go out again that late. Or try a different route. I just really hate the sidewalk up there when its dark.

Cross country races are hard, especially with hills and slippery grass. Your time is good, not too far off a PR effort I'd think.

Good job- I work at ATK, too, so am glad to hear we won the race.

Nice race Mark, sounds like really tough run on the grass and with the hills. Way to hang in there and finish strong.

Nice tempo run man. Now get all nice and tapered for PCM and have some fun with it. Do you plan to race PCM or just use it as a training run? What is your time goal?

Plan on running it with Slick at a 8:00 pace for 3:30. Which would be a PR for me. And looks doable I am sure. But still keep it as more of a training run over racing it good and hard. ToU will for sure be a training run though.

I'm with you on the Olympics. If I have to watch anymore mens synchronized diving I just might puke. Great job on the early morning run. Sounds like you are ready for PCM

Ya I am getting ready for it. Kind of tapered some last week. But not as much this week. I am still treading in unknown waters with the multi-marathons coming up. So not sure how much tapers and recovery to allow. Going mostly on feel. I am sure I will be fine between ToU and SGM with running it slower. Just not sure between PCM and ToU. Since I will be running it harder.

The mornings are starting to be really nice temperatures again aren't they.

Are you getting psyched for PCM too? I can hardly wait.

That I am man. I am going to run it a bit harder then I probably should. But mostly to try to get rid of my cramping issue. I am wanting to put it to the test there and have it right for SGM.

Whats your goal time this weekend?

Going to be going for a 3:30 finish so a 8:00. Running with 3-4 people. Your welcome to join us if you are running PC.

Thanks for your post you are an animal I am training for St. George but I am running Hobble Creek this Sat. Keep up the good work

Thanks for the comment. Looks like you're primed to do some marathons! Good job on the taper. Not always easy to bring the mileage down eh? And yeah, that moon this week has been cool in the mornings. Great time of year to be out running.

Good luck at Park City.

Hey, we have been discussing the 2008 PC marathon course tool on my blog, if you want to weigh in.

Good luck tomorrow and have fun.

Good luck to you tomorrow. You're training has been good so with a little rest you should do great.

Sounds like a tough marathon. Great effort, will make STGM seem easy to you. keep working hard, it will pay off.

You did the best you could on that day Mark. Don't lose faith and just keep on working hard. Only 6 weeks to SGM and you have a nice long training run with TOU inbetween so you will be ready to go. Like Mike said, SGM will feel easy compared to PCM.

Very true. I havent given up on it. I am just really needing to get the cramps under control and run a slower first half and not pay for it in the second half. I am still looking forward and will push it hard at SGM. I didnt kill myself on this one that is for sure. I feel just a little tight today. Hope to see you guys down there. And hope you both show up in good form.

PC is a tough course but you hung in there and did well! This plus your your other hard training will help you on your way to a great St. George run.

This plus doing TOU easy should be good training and experience to get you ready for SGM

Way to hang in there and fight to the finish, despite the cramps. I agree with the others, you'll be good and ready for SGM.

Way to push through. Sorry we didn't meet in person. It was a bit chaotic before the race and after. Keep up the good training.

Good idea not to push things too soon. You continue to make good improvements.

Just what you needed for your first run after the marathon.

Nice workout! That's gotta feel good.

That fact that you can run this fast so soon after the marathon in a really good sign. I sure wish you could send some of that cool weather my way. Oh well, we should see some next week as our lows will be in the low 70's, that's what I'm talking about.

Sounds like the best kind of birthday present!

Happy Birthday! Looks like the good training is starting to kick in, hopefully another year older means a year of PRs will be coming your way.

Happy Birthday Old Man! Now you are in the old man age group with me. Sounds like a great run for a birthday. Have a great day.

Having a great run is a fantastic present to yourself! Happy B-Day.

Jeff and I are the same age, so you must be getting OLD! Hey, Happy B-Day, hope you had a great day! Nice Miles.

Thanks guys. Its one of the few times I have had a Birthday and really liked that I got older. Got to like only needing a 3:15 instead of 3:10.

That extra 5, is worth it's weight in gold! No Friday run?

Might not tonight. Getting pulled into going to a REal Soccer game tonight. And had to run to the store. I will make up for it the next to days I am sure.

Looks like a pretty good recovery week after PCM, now it's time to get ready for TOU. Are you even planning to taper for TOU or just treat it as an extra long run that day.

Not sure yet. It is all kind of by feel at this point. So maybe a little taper for say the days before.

Nice job, you have been real consistent. Just keep it up, it will pay-off for you.

Very nice run. I like to do these runs once in a while too where you pick up the pace each mile. Good workout.

Great workout Mark. So sorry to hear about your Grandma. I hope things go well with her. My prayers are with you and your family.

Thanks man. My dad is very close to her. And she has always been very supportive of me in everything. She just loves my pic I gave her of my first marathon last yr. It sits by her bed even. Running has helped me get through alot and I am sure it will help me with this too.

Nice job on the tempo run, way to crush that last mile and get the sub-7. Sorry to hear about your Grandma.

Mark, that is tough with your grandma. Always hard to see your loved ones grow old. Try to keep a positive outlook. Also, very nice workout. Very good sign when your last mile is your fastest.

Mark,

Finally decided to join this blog. Saw that you were on it. I'm sure you are drained - both physically and emotionally - after your grandma's passing. Know that you have many thinking of you. You're amazing.

Hey Mark!!

Glad you are feeling somewhat better. Make sure you are also getting plenty of fluids, vitamins, and minerals. I hate that "sluggish" feeling ... like something is not quite right. Sure wish I could run 7:48s while feeling drained!! :)

Good job running even when you were feeling sluggish. You are doing great!

Ya I just started taking up my vitamins and such to help cure the cramps I hope. And used a S!caps on my runs now to see if it does much for it too. I will know here in 10 days or so if it does for ToU.

Very nice back to back runs! I hope that knee doesn't get any worse. Your probably right, two runs close together like that can sometimes bring out some aches and pains. It was 75 degrees here this morning, almsot had to break out my jacket....:)

Good job Mark. Probably its one of those phantom pains that never re-appears.

Ya I hope it is. I think it might just be tight and that the first of the run in a bit on a slanting road. Either way I like the phantom pains the best. I just havent really figured out how I want to taper for these next 2 marathons. I think I will just taper a few days instead of the big break I took for PC. That was just too much. Any suggestions??

Regarding your taper for TOU, if you are treating it as a training run I wouldn't taper at all, just call it your last long run before SGM then go into your taper for SGM starting on Monday after TOU. Just my opinion.

I was going to say the same thing about TOU, no taper at all.

That is seriously what I was thinking too. I did a few days off before PC and really felt rusty come race day and it was more of a long run. I am sure that is what I will do though. So how should I take it as a long run?? Run it really slow with Smooth or just go like a 8 or 8:30 pace? Or even slower??

Thanks Cal I was hoping to get your opinion.

Mark,

Glad you had a nice run! How is the energy level? I hope that you are feeling better all around. Smooth told me she was planning on a 5 hour marathon. She might have changed her mind by now. I'm excited to hear all about TOU.

Mark, what I was planning to do had I run TOU was to race the first 18 or so downhill miles at near proposed St. George pace and then pull back on the throttle and just ease in to the finish.

Of course the smarter approach might be to run conservatively and relaxed thru the downhill so that you still feel energetic for the final few miles.

Or you could mix it up. Just run a portion of the downhill at tempo pace to give yourself a good workout, good confidence boost, etc. and still finish the whole run strong and not wiped out. (including a longer recovery)

But every marathon is fun. I'll be interested to hear how it goes for you...

It's easier to recover from a marathon if you don't hit the wall. I would start out a little conservative so you have some energy to finish strong.

Mark, I agree with Andy and Cal. It doesn't have to be a 9:00/mile drudge fest but you don't want to come out of the gates running 7:30s either.

If I were running I would run the first 2-3 miles nice and easy 8:30-9:00 (not always easy to do at the start of a race). Then I would work up to BQ marathon pace until about the half or so depending on how you feel and then back it way off to 8:30-9:00 again for the finish. If I started feeling really nasty anywhere in there I would be walking. My hopes coming out of the race would be to get a nice workout and come away feeling healthy and strong.

Can't wait to hear the report dude, you are the marathon maniac lately!

Very good advise guys. I will do just that. I wasnt to excited about running really slow. So mixing it up and avoiding the wall sounds like the perfect plan. With the first few slower and such I hope to avoid cramps. And who knows I might even PR on my training run.

I forgot to mention that after the race I would go over to Charlie's and get a chocolate malt.....wait....better make it a fresh raspberry shake since we are training for a BQ here..... :)

Hehe ya I will have to look it up. A fresh raspberry shake does sound good.

Thanks for the welcome. Chasing the goon away really works. Good luck to you!

Impressive run Mark! Those are some great splits. Good luck with your talk tomorrow, I'm sure you will do a fine job, something grandma will be proud of.

Mark, just checking in hoping to get an update of your latest runs and see if you are getting all geared up for TOU. I hope everything went well at the funeral.

Glad you were able to get a run in. I hope all went well with the funeral. My thoughts and prayers are with you.

I bet tomorrows run will feel even better. After a couple days off I always feel a little rusty but it only takes a day or two to get right back into the groove. Glad to see you out again and I hope all is well with you and your family.

Good job getting back at it.

Thanks guys for checking in. Been working in a building this week without a computer so havent been loggen on during the day. Still here and pluggin along. Heading out to get a longer run in.

Nice job on your run. These type workouts are great for SG training. Probably a good idea not to push too hard on the very steep downhills and risk injury.

Mark -- super run. I'm with you on the downhills ... I need to learn how to run them more comfortably. Downhills are torture on your body. Glad SG doesn't have any of them :)!!!

It sounds like your energy level is coming back!! Good timing!!

I agree with Tom, especially at this late stage of the ballgame. That is a really nice workout though, great job and I'm sure you will benefit from the downhill training.

Nice miles Bro! Wasp sting, ARGH! Those suckers burn. Good luck on Sat. You have some serious determination, running 3 marathons in such a short period of time.

Thanks Mike. Hope to see you down there at SG. It will be a good race.

Two more sleeps til TOU. Good luck Mark and remember to keep it nice and easy with only a few marathon pace miles coming down the canyon. You will do just fine.

Mark..Good luck today at TOU. You will do great.

Mark, just have a great time out there. I think sometimes we take it so serious, we forget the fun. You have done some awesome training you will do great. Save some for STG, Good luck!

Mark!! Just enjoy yourself and get your moose medal!! :)

You will do great! And please say hello to everyone for me!!

Also -- take care of Smooth if you get a chance. She is very nervous, mostly about the Charlie Horses. Calm her down a bit if you can!!

Have a great race!!

I should of run with you and let you paced me.

Nice race ( You didn't slow down much at all

Very well done. Those are great splits. Glad that you were able to beat the cramps.

Congratulations on a great marathom PR and avoiding those cramps. It's been cool to read about your training and seeing it pay off so well come race day.

PR and no cramps- sounds like a great day!

Well done! Keep up the progress.

AWESOME! AWESOME!! AWESOME!!! Did I mention that you did so stinkin' awesome!!! Seriously Mark -- what an incredible race!! I hope you are living it up on cloud nine! Way to run the perfect race. A huge congrats!

Mark, very consistent well ran race. This should have you excited for STG! Impressive and great job.

PR! Sweeeet! Glad you didn't get cramps. Good luck in St. George. That BQ is yours for the taking!

Mattrow- You did great on your first race for sure man. I am not sure if I ran by you or not. But you had a great race too.

Andy- Thanks man. Overcoming the cramps was a big win for me.

JD- Thanks I am hoping the training will only get me that much closer still. I have learned alot for being on this blog too.

Jon- Thanks Jon it was a great day. Couldnt ask for anything better.

Paul- Thanks Paul Sorry I didnt run into you at this race. I am sure too by the time I got to the finish line you were long gone. Great job man.

TEENA- Thanks your the best. I ran into 2 of your gumpchumps at the finish too. They did great too. Ryan and Rick I think. Was good to see them. Your going to do so great at SG too. Keep it up.

Mike- Thanks Mike the time isnt close to my BQing time. But really helped me overcome some big hurdles I have been fighting with. And SG with be where I can push my limits more. Are you going to go for your 3:15 there too?? The offer still stands for you to run with Jeff and me.

Lybi- Thanks Lybi. I am so looking forward to SG. I can only hope it will be the race I get my BQ.

Mark, I have been debating going for a sub 3 at STG. Back in Feb, that was the goal. I had a stress fracture in my Tibia and lost my fitness. Sub 3 is a long shot. I think what I will do, is run with the 3:10 group until the top of Veyo hill. From there I will either stay in the pack or try to run hard in.

Sweet race dude! I am so glad to hear that those dang cramps were not an issue today. With a couple of nice easy weeks you should be ready to go for SGM.

Great job man! You ran smart and the great training is starting to pay off. Glad to hear the cramps weren't a problem.

Nice race Mark! Great job on getting your PR! I think it will fall again big time at SGM.

Recovery recovery recovery, that is all you need to worry about at this point. You are so ready to go at SGM you just need to let those legs heal up in time.

Change of seasons will do that to you along with wearing out your body with all this running. A day off certainly will not hurt at this point. Recovery is all you need to worry about. Just do whatever works best for you.....looks like you already are.

How are you feeling today Mark??

Wearing a dust mask around at work to help slow the flow and the sneezing. I am sure its just allergies. So going to go out and run more. I think I will take some meds too. Since I am only running shorter distances and not to worry about getting dehydrated like SLC marathon. But besides that I feel great. And with each marathon I feel the recovery getting shorter.

Rest is good. You did just run a marathon a few days ago you know.

Yes, I agree with Jeff. No point in pushing it at this point. Take care.

Wow, 3:30 wake up is tough.

Thanks for checking in guys. I got to run early since I get my girls in the evening. Work is from 6:30 to 4:30 so early run on Thurs normally. But just not feeling great today.

Hope you get feeling better soon dude. Just take your meds and rest.

Felt alot better today. I hope I will be good for a morning run tomorrow. If not I will just heal up.

How you feelin for Sat?

I am feeling better today. Thur was the worst day of them all. Allergies is what I think it mainly is. Feeling better today. I didnt run over the weekend to rest up more and had my kids over the weekend. So will get out today and test things out. Just more recovery and taper.

Have a safe trip and great run Saturday.

Hey I think we all struggled mightily out there today. Good job making the best of a super tough situation. We'll get it next time.

Mark -- you know that I think you are 110% awesome. You are so good at adjusting to whatever is thrown out you. I just think that you are amazing!!!

Good race. I missed Boston qualifying my first SGM, but hit it the next year. Keep at it, you are very close!

You've made great strides this year and should see even more improvement next year. Keep running solid mileage through the winter and you will get your BQ next year. Glad to see that the cramps weren't an issue again.

Great race man! Sorry we didn't get to run much of it together. We will get that BQ eventually.

Mark, that's too bad about the pit stops. Keep working at it, you'll do even better next year.

Nice job completing the slam. Keep up the work and that BQ will be coming.

Nice going! I wasn't there, but from all the race reports it sounds like you could've run 5 or 6 minutes faster under better weather conditions. Great grand slam performance. It's a good sign that you're already looking forward to more training.

Mark, sorry for the long delay in commenting. Hey, very impressed with your time. The weather was just a beast. You still looked very fresh when I saw you. Thanks for shouting out to me. Also, thanks for all your comments and encouragment.

You are so smart to rest. I should be resting more than I am. My problem is that running makes me feel better emotionally ... so, what to do?

When you speak of your next training cycle what exactly are you referring to? What's your next race and how are you going about training for it. I'm trying to figure out what to do myself.

I am planning on doing a 24 week training for Ogden. With a 5 week work back up to it. Its a up to 50-70 miles per week. With more speed work and such. Along with strength training. But with alot of shorter races from the 5k to half. But I am just wanting to focus on 2 full marathons and peaking at them. The slam was hard with recovery and tapering for the last 3 months or so.

As for the need to run. I totally hear you but... I just need to recover from the 3 marathons in just over a month and a half. And start again. I felt overtrained coming into ToU and not enough recovery from it.

You are a machine. No way I could ever log 70 miles per week!!

I think I am going to run Boston as a long training run for Ogden - and thoroughly enjoy myself.

Still not 100% sure, but that's what I am thinking right now.

Sounds like your rest paid off!!

I love running more on feel. Glad you felt so alive!!

Thanks for the welcome to this new site. I am so slow figuring out all this stuff. It's going to take me a while to do it right. Glad to see your out and running again.

You are right ... not running is hard. Slick is upset at me for not taking a week off after SG!! He wants me to take this week off now. I know I can't do that, but perhaps I should take it super nice and easy. It's crazy, having a good SG has made me want to increase mileage instead of decrease it!! What's up with that? Our boy MarcE should be well into the Chicago Marathon right now. I'm patiently waiting for the "alerts" indicating his progress. Yahoo Baby!!

Just got my first text on Marc Elliot. He's on pace for a 3:17 marathon!!

(I love tracking people at races.)

So Mark ... did you run???

Yep ran on Mon. Just work early and get off late. So I run around 5pm.

Glad to see you made it out again. I don't envy you guys running up there during the winter. We have been digging out all of our winter running cloths down here too, but nothing like what you guys have to wear.

Ya I just wanted to get in enough rest and recovery. Allergies have died down a ton. And I felt really good. I do think will have to look for something to transfer the heat better. I had like a heat rash on my chest and my knees were nice and red. Might be nothing. I have only ran really out like below 30 and about 60s not much in between for say.

THAT is an early start to the day. Nice job getting a run in.

3 o'clock! Good gravy, man, you are dedicated. Nothing but the need to pee would get me out of bed at that hour.

3:00!!!!

Wow Mark!! I wonder if you have already gone to bed for the evening. I would be exhausted!!

Nicely done early boy!!

Mark!!! 3:00 am??!!! I want YOU on my Ragnar team next year :) U R 1 DEDICATED sole (pun intended). Must have been cool running w/ the harvest moon and the road all to yourself.

How'd you like your tights? What kind did you get?

It went well really. Those are my tights for last yr. And they work great. Kept me nice and warm. Oh it was first time wearing them for the new season. And for it being 3am. I get my girls right after work until 8pm. I find it better to run earlier or it wouldnt happen.

Wow and I thought I had the market on early morning running. Glad to know there are other crazy people out there running at the same time, or even before, I am.

Im finally making sense of who is who around here. Good to see you again this morning even though we were dark objects. I meant to tell you guys to say my wifes name (Misty) to her to freak her out after I talked to you. Did you see that Cop?

Yeah we ran into him at the gate. And then again after coming back we ran into him walking around on the parkway. He was kind of odd. LOL said something about checking out the area.

Yeah was nice to run into you. Hope to see you again on the trail.

Mark --

You're so funny. Hey, I think you're pace is messed up. Here's the funny thing ... as I am falling to the ground I am thinking, "I need to stop my watch as soon as I hit the asphalt so it doesn't mess up my pace!!" Too funny. I don't think you stopped yours there or when we got fluids around mile 11. I ended up running home with Bishop so was able to get a little more mileage.

I'm so glad that you are going to be running with us this winter. It's going to be great (if I can stop falling).

Teena-

Yea I noticed that when we stopped to talk to Walter was a extra bit of time there and also I think at 9.5 I didnt stop it there either. So that is why. Not use to stopping it I guess is all. I am really looking forward to running with the group too.

Tina and Mark, sorry I messed up your timing. Its good to stop and break every now and then.

Mark!!!

That's wonderful you're able to run with the Chumpers. You're a real "road angel". Good thing you were there to help Teena. Wish I was fast enough to join you guys.

Have you decided which marathon you'll run in Nov.? Is CIM calling your name? I heard it's a great BQer.

Balance is good. :)

That it is. Running is just so much more then just physical.

It's always the perfect time to start going to church again. A rest day is always good for the body too.

Amen to what Paul and Rhett said. Yep, now it's as good a time to fill your cup, replenish the oil, however you want to put it. When the spirit is fed, the running can be that much more positive and vice versa.

Nicely done, Mark! I hope to one day run as fast as your recovery pace. :)

What races have you signed up?

At the moment only the ragnar I have paid for. But plan on doing Ogden, SGM 2 runs in the runner series for SGM. 5k in Sandy for the Turkey Trot. Rest is still kind of unsure.

Wow, 8:08 is a nice and easy pace for you!!?? Are you sure I'm not slowing you down on Saturdays? (excluding the falling of course)

Hmm maybe it wasnt nice and easy. I did pick it up after the first 3 miles and then 5th was slower since I was gabbing and then last mile faster. But it was relaxing and felt more recovery then anything else.

Now I know why you, Rhett and Teena are so speedy. You guys LOVE speed work. Speedy people enjoy speed work. I'm a slacker, just the thought of speed work makes my lungs burn, my legs ache. I need to see a "speed work shrink". LOL

Good for you!!! Does the cold make you want to get done faster, thus speedier?

What's wrong with the Garmin? It just shuts itself off with no warning beep? Mine would beep every 60 seconds if the power is low or lap memory full. Call the Garmin help-line, may be they can figure it out.

Hmm I hate speedwork for say. It is hard but helps you a lot. I do enjoy the feel of going fast though. Not the easy paces all the time. The cold does help me to go faster to stay warmer for say at first. But only at the first till I am warmed up. Close to the end of it though my hands were freezing since I am a sweater.

The garmin would just start up on the start up and like 2 secs later just shut off again. Did it like 10 times before I just took it off and ran without it. It was also giving me issues since SG and not letting me download my workouts. So like last run it was low on battery so I just charged it up.

Nice work Mark!!!

Sorry about the Garmin, that stinks!! Btw, you totally pushed me on Saturday having us run up the hill that way and catch Darin at the end. You are a good influence!! :)

Dress warm, Mark. Have you figured out what's wrong with the Garmin?

Not yet I havent. Wasnt too worried about it. I will look into it today more. TY for the concern.

Nicely done. It's always nice to have the just right weather and early morning run done.

I think it's good once in awhile to run w/o Garmin or watch. Your body knows the pace you're in. We just get dependent on it for data retreival, that's all. Good job. Have a great day!!!

Dang Garmin. I hope you get it figured out. I thought I had lost mine after the monsoon marathon, but once it dried out it came back to life. I'm not sure I could run without out it.

Hey Mark I am sorry to hear that your garmin is not working. I am not sure if I can run without mine now I am so dependant on it. Maybe it might be good to run without it everynow and then but I would miss all the info you get after the run on the computer.

This is Utahrunner by the way if you had not guessed.

I feel lost without my Garmin. Sounds like you had a nice run though.

Yeah I am not sure what is wrong with it. I do like to know what paces I am going though. I might have to call it in to Garmin.

Good to see you joined us Kathie welcome!!

Kathie, is who from the flyers. I don't know many first names over there.

Kathie is Utahrunner. Hickgirl is Kim. But hasnt made it over yet. But I am sure she is soon to follow.

Thanks. It gets confussing with all the differnt names.

Yep that it does. But soon I am sure everyone from the forum will be over here.

Figured out what was wrong with my Garmin. I thought before that it would charge even if I wasnt on my computer. But it doesnt. So the battery was dead. Well I hope that is what it was. Will see tomorrow.

Glad to know you figured out the battery was dead. I can just see you go: "Duh!" when you call the Garmin tech guy. Hope you have a great run today.

Date night for me. So no running tonight.

WooHoo!!! DATE night!!! Now THAT's exciting!!! Yeah, you can leave the Garmin home. HAVE FUN!!! :)

See ya in the morning. Let me know if there's change of plan...like you don't want to get up that early after a great date night. I'm flexible, with my schedule, that is. :)

You are awesome!! Can't believe you had so much speed in you after running 11+ miles. Yeah, Gene is amazing! Never would have guessed his age ... I always thought he was in his low to mid 50s.

Nice run today. And btw ... thanks for the water and the help getting me in the car!! Funny ... but it worked. (Also ... I don't think we drank nearly as much as we should have today. I got home and realized that I only drank about 6 oz out of my bottles, and then I think I had about 3 or 4 oz of your water when I took the gu ... we should have drank more -- too much talking I guess.)

Nice job on the 1st place!! Now that I think about it, I'm pretty sure there was 500 runners!! :)

Full report by the way on the forum. So check it out. It was fun maybe it was more like 5,000 I dont know. Sounds better then 25 or so. LOL

Okay ... heading over there right now to check it out!!

Btw ... I'm not quite sure the 5,000 will fly ... better stick with the 500!! :)

Ok ok 500 it is then. With you and Smooth there it might be to hard to get you guys to stretch it too much LOL.

Way to go mark! Hey you guys will have to run a lot slower if you want me to join you!

I love the local turkey trot race around here the little races can be so fun! (they are my only hope of placing in my age group)

Mark,I'm on the blog now. Glad to be here.

Dale

Been smiling all day yesterday and today. THANK YOU SO SO SO VERY MUCH for a fun run and great Sat morning!!! You're the BEST! I wanted to treat you to breakfast, but I nor you were in the right attires, next time!!!

What a gentleman you are to let the girls dictate the pace, except of course at the last mile of the 5K. And you were just being kind to Gene, the 60 yr old Guru.

500 counting the geese and ducks, cats and foxes.

Great run Mark. I've done those 5K's after a Saturday long run a few times, not fun. Always seems like I am in the middle of training for some marathon when the 5Ks come along. Still a great time and nice first place finish even with the smaller field.

It was a great fun run. Really wasnt a competetive race at all. But still fun. I normally only pick up the pace like that in my 5-10 milers.

Mark,

You got faster with each mile. Very impressive. Way to go man!!!

Dale

Hey, that IS a good run!!!

Sorry about the flat tire.

I carry a flat tire around my waist. Can't seem to lose it.

Oh tell me about it. I am working that one off too. LOL

Paul, I know exactly what you mean about the tire around the waist. Mark that is a great run, very fast and great paces.

Nice workout. You are keeping up the consistency, which leads to the improvements.

Thanks Paul. Its a work in progress for sure LOL.

Mark, is it Liberty Park your running around or Sugarhouse Park? Nice recovery run.

I am hitting Liberty park more. As of late. It is a nice park to hit.

Do you ever do 10 sec hill sprints back up that mean hill? I find it is a great way to finish an easy run and studies show that doing 10 sec hill sprints really increase speed.

Mark...

What race are you thinking about running this weekend? Is it in Salt Lake?

Dale

Nice recovery run. I can't believe you can run a fast run the night before, then get up so early to get in 9+ miles, (beating the garbage truck home.) You're very dedicated, running anytime, anywhere, anyclime. You inspire me!!!

Rhett-

You know I was thinking about it on this run to do it. But since I ran hard the night before. I didnt think it was wise. But for sure I am planning on doing it on that one. I had to keep telling myself to keep it recovery since I had to hit the hill at the end. :) And it went well.

Dale-

Was thinking about a few smaller ones. Maybe the one up in Logan or something local.

Smooth-

Well I had that flat which means I had some free time to spend. Why not run?? I do that short turn around from Wen to Thur since I cant run at night with my girls. So now tonight I can maybe go on a date or something who knows. :) Besides the tire was replaced for free so I am still in a great mood.

Hey mark great run! I have more than once raced the garbage truck but I usually lose!

Hey Mark, looks like you're not a DATE right now. See what happens when you got a flat tire and EXTRA time? LOL

Thanks for your encouragement! I've done 3 triathlons in the last year...they are fabulous! Good luck with your goals!

way too fight through the pain!!

I don't like to hear about knees popping. Is it causing you pain or is it just annoying? I hope whatever it is, it gets well soon. Nice workout with the hills and all....I hate hills.

Mark, you're an animal!!! A Manimal!!!

I hope that knee popping isn't something serious.

Hey you need to be careful with you knee! I hope it is not anything that would stop you from racing especally Late in June :)

No its not causing pain. But seems to just be more annoying. And goes away going uphill. Seems to be only on that run around the block though. I will just change up the direction and see. Or just have to head down to the park.

I'd say you are officially and early riser. That is tough with the weather getting cold. Boy are you dedicated. Nice hill work.

Another run in the dark, eh? ALL my joints pop during the first mile and it is NOT the slant of the road. LOL.

Awesome hill work. Keep it up.

Mark --

Maybe I should pre-wrap your knee!! (That seems to be my answer for anything!! hee hee)

Seriously though, my right knee is always popping. But when I prewrap it, it seems to pop less. My knee doesn't pop uphill either, I'm sure it's because my back kick isn't nearly as high.

Everyone seems to be getting hill workouts in. Stink!! I need to get on that.

Nicely Done!!

Good run Mark. Maybe you're doing it already, but preventative maintenance for your knees is a good idea. Ice them down at night, and after your runs. Also consider some chondroitin/glucosamine supplements.

Wow alot of input from you guys on this.

Smooth- It was just the first mile. I remember it when I would run this area daily. And so I am sure it is the road and being the warm-up.

Teena- Hmm I will have me show me how your wrapping yours. It doesnt really hurt YET. And so I would rather cure it now then have a problem later. Might just have to drive to a place to run if it doesnt work changing directions.

Cal- That is great advice bro. I will need to start getting the ice maker fired up. I really dont want to have any knee issues.

Mark, are you still up/awake?

Please join us for the FRB post halloween run on the JRP by Thanksgiving Point. Details on Kelli's blog.

We LOVE to see you again. And you can "trick" Teena to a sub-7 so she can get done in time for the baptism.

PLEASE COME!!!

Hey Mark, do you want to run the Buffalo Run 25K with me on March 28th? I'm doing it as a training run for my Ultra in April.

Dale

Nice long run Mark! Those hills would kill me! Glad to hear the knee is feeling a bit better.

Thanks Jeff. Ya its feeling alot better. So I am happy that way for sure.

Nice run Mark!! Get this, I almost stopped my run at 15 miles and I thought to myself, "I'll bet Mark is running 15 miles today, I've got to beat him." So ... I ran an additional .5!!! Yahoo!! WINNER WINNER CHICKEN DINNER!!

Seriously though ... awesome run. I don't have any idea how you have so much energy in the tank to run the hills at the end. Crazy, crazy!!

Why did I just know you were going to go .5 more?? That is it next time I am going to go 15+. And I am going to lace up the shoes and go out for a cold down run of like hmm 10 tonight yeah.

Oh come on Mark!! Let me enjoy my victories while I can!!

Mark...Good job getting in 15 miles. Glad your knee is feeling better.

Are you really going to up your mileage to 70+ miles per week?

Dale

Mark!!! How'd you let Teena beat you this time? Should have come to Lehi.

Nice long run in your own hood though, and those awesome hill workout to boot. Glad that the knee no longer pops.

You're still upping the mileage to 70+/wk right? I think I'm gonna stick with 55 this cycle. I am interested to see how yours going. Have a great Sunday.

Still tring to figure things out on where I am going to run and such. New area and all. I am wanting to get up to 70s still though. Just will have to work up to it.

Hey Mark, are your miles showing up on the calendar where you enter your miles and when you type up your blog?

Yeah they should. Since Sat was the 1st of the month it starts all over again. But not for the week since Sun was the first of the week. I dont have anything for this new week.

Good job Mark. Yeah, there are always advantages and disadvantages to the time changes. I'm loving the fact that I won't have such a hard time getting out of bed. Hopefully you can figure out what to do so you don't have to run in the dark all the time. That could get kind of depressing, I think.

it takes real dedication to train thru darkness, bad weather, etc. Good job out there. Really nice final mile.

Mark...Cal is right, and you do have the dedication to train in any condition. Just be careful out there.

Mark!!!

You are a riot!! Unbelievable ... 6.01 ... a 6:54!! Oh yeah, it's on like Donkey Kong now!! :)

(Stink ... how in the world am I ever going to run a 6:53??? I am in some serious trouble!!)

Dale- Yeah there is alot of different changes to try and adjust to with the time change I am noticing. So as long as I get the training in that is all that matters to me.

Cal- Thanks man yea it isnt so much of a pain of running in the dark. Its just harder for others to see you at that time. And I am wondering about hitting black ice. Will see though. Going to check out a few gyms I think.

Teena- It sure makes it easier for me to win for say if I know what you did earlier in the day. So you cant go back and just one up me.:) I am just glad I was able to pull off that sub 7 since at mile 5.25 I noticed I was at a 7:30 pace. It its good motivation.

Nice run Mark! I don't like the time change much either but luckily it's only for a few months.

Nice splits Mark. 6:32 VERY impressive. I would be doing the happy dance if I could keep 1 mile under 8:00. I have been working on my speed, so hopefully I will get faster.

Oh yea I know you can do under 8 easy. I remember you telling about it at Ragnar last yr. And I expect to hear alot more this yr.:)

Way to go mark, those are some good, fast miles you got in there.

That's an AWESOME 10K run with a VERY FAST 6:32 in wind/rain/snow condition to boot. Gotta love a good run with "some guy" to "draft and dust". You're a speed demon.

Rain, wind and snow?? I am so spoiled right now. Congrats on a very nice run! Those are some great paces with a gut buster in the middle, sweet!!

Yes Mark...but I was also running on a very steep down hill. If you could send out a memo so that all the roads I train on could be a constant down hill, I might be able to pull sub 7's. Right now, I am happy with 8:30.

6:32!!!!

You have got to be kidding me!!! Alright ... all competitions are officially off!!!

Nice work Mark-o!!! Super Fast!!! I surrender.

Mark...Glad to hear you are feeling better. I was wondering why you didn't get a run in yesterday. I like AirBorne. I took a lot of that before SGM because it felt like I had a very bad cold two days before. The next day I felt like a new man. You probably need some rest after all the running you've been doing. Take care.

Dude, I hope you feel better soon. That dang change in the weather can really mess up the old system.

Yeah I am feeling alot better today. Just will miss todays run since only time I can get one in is early morning. Unless I get a treadmill at home.

Hey This is when I got my clod last week! I hope you get better faseter than I did! Maybe fly will take advatage of your cold and kick your trash at the 5K this week end! You had better get better fast your reputation is on the line:)

Looks like you're keeping the cold at bay with AirBorne and rest. This is what I tell my kids this time of year: Wash your hands frequently. Don't touch your eyes, ears or mouth. Stay away from crowds. Get plenty of sleep and drink plenty of fluids. Take an extra dose of EmergenC. Go for a run if you can. Make it fast and short. You don't want to deplet your energy

Thanks for all the advice. As for beating Fly I just hope to keep up with him. He normally runs with me for a bit then dust me in the marathons. I dont know I might be able to beat him at a 5k distance. But I doubt it he is very smooth and fast. Besides I like the company and I hope some of his speed rubs off onto me this weekend.

Mark-O!!!

Take care of yourself!! You are racing on Saturday!! (Like you didn't know all of this and needed me to tell you :))

Glad you were feeling somewhat better this morning, and hoping you are feeling much much better this evening.

Have fun with your girls!!

Mark...How are you feeling today?

Hey, I think I'll pass on that run this Sunday. I better play it safe and work my way back up to those high mileage runs. Maybe in a month or so I'll be ready. Keep me posted on future runs, please.

Dale

I think I will be passing too. I got a meeting at 9 so I will have to do it again another time. As for feeling better I felt like I was losing my voice last night. But back to normal again today I hope.

Great race Mark-O!!! Sounds like a lot of fun, except for dodging the dogs and leashes. You were so close to an AG award!!!

Dale

Sounds like a fun race. Great first mile!

Mark,

AWESOME race!!! Man that first mile was fast!!! Btw, thanks for the phone call, that was so thoughtful and I was so glad to hear about your race.

Nicely done my friend!!!

I ran that race last year. It was actually tougher than some road races because of the paths - but pretty fun.

Glad you had a good time.

What an interesting race. You did awesome!!! You are FAST running those low 6's. Congrats on taking top 5 in your AG.

Sounds like a crazy run with all the dogs and leashes and mud and what not. That first mile was speedy! Congrats on a well run race!

Way to go Mark! Sorry I didn't post sooner. I had a crazy weekend! Sounds like you had fun though!

Dale- Thanks bro ya it was alot of fun. I hope to do better at the turkey trot where its on the road.

Cal- Thanks Cal I just need to put together a few more good first miles and I will have a good 5k. They are a different beast that is for sure.

Teena- Thanks Teena great job again on your race. Should of gone down with you guys. Sounds like it was great weather and speedy times.

Tarzan- Thanks Tarzan. Ya alot of turns and the paths were different. More of a cross country race I think. But still alot of fun.

Smooth- Thanks Smooth I am glad Fly wasnt in my AG that is for sure. Dang he did well too. Maybe next race. They only gave out hardware for the top 3 not 5 but it was timed.

Jeff- Ya the dogs were different but I run by alot of them on my training runs in the park. Just the smaller path was tougher. Alot I could still improve on that is for sure.

Kathie- No worries Kathie. I had a crazy yet fun weekend too. Cant wait to do our race next yr. That is a fun crazy race.

Good run Mark. Is that the same watch you've been having problems with?

Don't you just love 6 miles. When I run outside with my Garmin, I like to make it 6.2, you know a 10K. Sorry about your Garmin acting up again.

Yeah it is. I have been having issues off and on with it. I think I am just to much of a sweater and it messes it up.

Nice run Mark! Sound like you better charge that Garmin more often. Ever since mine had problems at SGM the battery life has been reduced.

i think the SGM may have caused damage to a lot of electronics. i've heard several people mention Garmin issues (also some ipods).

Thanks goodness the rain didn't hurt my Garmin.

You're being consistent. Good job.

Another nice run for you in the dark. How are your muscles feeling after that race on Saturday?

Dale

Smooth- That is the goal. Feeling good this week. Last week I was fighting off a cold. But back to normal this week.

Dale- Just fine now. Thought I was a bit tight and might of pulled something on Sat-Sun since I didnt stretch after the race. But just fine today.

Nicely done my friend!! It gets dark so fast! I was up at the U last night around 6:40ish and it took me three times as long (atleast) to walk from my parked car to my building. Have to admit that I was a little freaked out since there was hardly anyone there and it was so dark. Knowing that there was no possible way for me to outrun someone took an arsenol out of my defense package. Stink!

I've always admired how smart you are with your recovery. Send some of that brilliantness my way!! :)

Well i do feel that the more people that I see the safer I am. I even try to make sure to say evening to everyone so they hear me coming or know someone is there. Its the people that dont say anything that bother me. And watch out for foxes now.:) Speedy recovery Teena.

Mark do you run with a light? When I go out at 6:15 on Saturday mornings I take a head lamp and I feel so much safer... I am not sure why the only thing a light will do is let the attacker see me better :(

I have only ran with a light that one time on Rangar. There are lights around just not as bright as when they finally come on later. I feel alright as far as people go. I am more going to be concerned when there is snow and ice on the ground.

Mark, I wear the coolest little light. You can clip it on a hat. I actually clip it on my reflective vest. It is only about the size of a silver dollar and weighs nothing. I love it. It doesn't put off a whole lotta light but cars can see it at least. I got mine at Wasatch but I think they have them at REI.

Ya I got a flashing light from wasatch too. And I run with that if I am going to be on the roads. But I will look into it again since I plan on running outdoors more this yr.

Mark...

Sorry about your Garmin acting up. What's up with that?

Great run under the moonlight!!!

Dale

Ya I am not to worried about it right now. I am actually quite happy with the run. Since it was around the block and last time I did it I had issues with my knee popping. Only had it slightly this time which is a big improvement. I will have to go uphill next time. Hmm Maybe that is what I will do tomorrow morning. You going to be joining us on Sat Dale??

Mark...

I don't think I'll be able to make it Saturday. I really need to get some sleep Saturday morning. I told Mark (Fly) to let me know when there will be some runs on Sunday's. That would work out better for me, but no worries. I hope you guys have fun.

Dale

Sounds like a perfect run this morning!! Glad your knee seems to behaving somewhat better. :)

Good job Mark. It was a nice morning to be out running.

Good job. The few time I ran in the dark (morning mostly and never at night) I loved having the moon as my partner...simply beautiful.

So how is the weather up there? Is is getting cold? It has been in the low 70s in the evening around here and I think twice before heading out into that cold air.

LOL it is getting chilly cold. Temps last night were cold but not freezing again. Didnt get out for a run this morning since I had my girls. Sounds like for the trail run with Andy and Fly will be around 56 later in the day. So in the morning like 30-40s I would guess. Its been raining alot more then snowing.

Hey Kimmy and I were thinking about comming to the run tomorrow and then we noticed that only fast people will be there..so maybe next time.

No you are more then welcome Kathie. When we throw out the invite to everyone we run the speed of the slowest for say. At least they had better.:) Both of those 2 are faster then me. So your more then welcome and we will run your guys paces for sure. Pls do come.

Looking forward to the run tomorrow.

Mark...

Have you ever run on trails before? I'm sure you have. I love running on trails. My favorite so far was the XTERRA 10K I did earlier this year. It was a killer, but it was so peaceful with some amazing views.

Have fun tomorrow. Can't wait to hear all about it.

Dale

HAVE FUN on the trail.

Andy- Me too. It should be great weather.

Dale- I havent really ran trails for say. I run in woodchips alot at the park and that rail trail up at PC that we trained on. That last 5k was on trails too. Just not alot really though.

Smooth- Thanks Smooth have a great time with the kids and grandkids.

Mark...

Maybe sometime soon we could meet halfway and run on the Legacy Parkway Trail. I'd really like to check that out. I see a lot of people running on that trail.

Dale

Good run Mark. Runs are always more enjoyable when you have friends to run with. I really enjoy it when Kathie and I get together and run. Although, if I don't pick up my pace I may not be able to keep up with Kathie.

Was Andy's contacts treating him better or was he running blind again?

He ran in glasses. They were still giving him issues. Mostly before the sun was up. But once it was he said he was doing alot better. At the end though his poor eye was red. Ya good luck keeping up with Kathie though. She is really putting up some impressive times and doing alot of strengh training with it.

Mark-o!!! Great run. Too bad your watch keeps malfunctioning. I sure wish I could have made it with you guys, but it's probably better that I didn't with all those hills. I haven't done any hill training since St. George. I'm going to start getting in some hills next week. By the way, do you know about how long it took to run those 17.5 miles?

Dale

Hmm started at like 7am and finished around 11 at my place so what 4 hrs LOL. Very slow and good paces. It didnt really kill me or nothing. Just was slow and steady. Great company though. Was able to get some great tips from those guys. Both of them are amazing runners.

Mark...

Glad you guys had a lot of fun. I think I might head over to the Legacy Park Trail tomorrow for a 9 miler.

Dale

Ya that from what Andy was saying is a good run. Just not much to see. But a good safe place to run. Should be great weather for you.

It was a great run on a great day Mark. Here is the info from my Garmin: 17.61 miles,

3:05,

10:30 ave pace.

Sweet ya I had no clue really. And waiting around at the end didnt help much. Thanks for the info man. Do you think you got all the milage and total time right??

Not bad guys, not bad. You'll have to let me know how you are feeling tomorrow.

Dale

Mark,

You are officially way to hardcore for me!! Man Alive ... you boys really pushed it hard today!

See I knew I was right not to come... if you almost killed Andy I would have been dead for sure!

Dang Garmin, I would be half crazy right now if my watch was behaving like yours. Tough run!! You guys are animals. I know I would have had a hard time hanging with you guys on the hills.

Sounds like a great run! Time for a new Garmin maybe?

Wow! What a trio. I bet that was fun. I'm jealous. Maby next time I'm up that way I'll have to schedule a run with you guys.

Mark!!! That was a GREAT run you had with the FAST boys and with hills to boot. AWESOME!!! You are such a GREAT running partner. What's with the Garmin? Have a great week.

Rhett- Dude anytime your up this way I would love to run with you. And I am sure a bunch more would too. Just let us know.:)

Smooth- I had issues this time since I didnt give it much time to find a signal. Those guys were ready to go and so I had to keep up. Took about 4 miles before the signal was found. Was funny about 4 times in the last like 5 miles it was chirping saying we were going too fast. LOL I have it around 5:30-6 I dont know what to do with it. I am just running by time now and feel.

Good run Mark. You are so dedicated, especially running in the dark all the time. Let me know how it works out for you adding extra miles.

Dale

Nice run Mark. Upping the mileage is always a good thing as long as you listen to that body.

Hey mark how is that garmin working? Have you figured out the problem or are you looking for a new one for christmas?

Marc, way to keep up the miles and at a pretty good pace. That is almost marathon pace for you isn't it?

Nice run 1st day of the week. How many miles are you shooting for this week? How's the Garmin working?

Ya I will be listening to the body closely. As for the Garmin I might be getting a new one. I just think that the trees and the weather last week messed it up. In Liberty park they got some huge ones. For Sat run I didnt get it started right so that was most of the problem. Or maybe I am just in denial of it being broken.:) My marathon pace is 7:26. So it was really recovery run(bit fast). Tonight I will make more of a effort. Going for 50+ this week.