Every Race is an Adventure!

Happy New Year 2008!

I haven't missed a single day of running this year. Larry and I went out with Nick this morning. He and Daniel are usually finishing their runs at 5:45am on weekdays when we are just heading out so I haven't run with Nick much. The pace wasn't very fast this morning, but with Nick (and with Larry) the conversation is always good.

I went out for a couple of miles before I met up with them. The splits for those two miles were 8:40 and 8:02. The miles I ran with Larry and Nick were at just over 10:00/mi. With the temperature in the single digits, and as little running as I've done lately, it felt good just to get out and get some running in.

Ran Lake View with Tom and Nathan at just under 8:30/mi. I think the PF in my left foot is nearly gone. I think the firmer arch supports helped. I'm still feeling some left achilles pain, but only when I stretch it. My plan is to simply not stretch it. With the holidays, my holiday illness, and these injuries mostly behind me, I plan to try to gradually get my mileage back up to 40 miles per week. My original post-St. George plans were to be at 50 miles per week by now, but my body apparently had other plans. I'll take what I can get.

With the Painter's half marathon only two weeks away, my original goal of sub 1:30 is no longer reasonable for this year. I ran it in 1:36 last year. Right now I'd be happy with a sub 1:40. Now that I'm back to normal training runs, and hopefully with some non-frigid temperatures, I may try a tempo run late next week to see where I am.

An easy run to the golf course and back again with Larry this morning. It was nice having the weather up out of the single digits and teens.

I ran solo down into Orem and back. The temperature was quite a bit warmer, near 40 I think. The breeze was still a little chilly, but it was nice to run without gloves or ear protection for the first time in a long time.

I wasn't trying to run fast, but I was still a little disappointed at only averaging an 8:40 pace for the 6.4. miles. The "get up and go" in my legs seems to have "got up and went". I may have lost more fitness during my injury/illness setback than I thought. I'm not overly concerned. I'm sure it will come back as I get back into my training rhythm.

I had to take my 16 year old daughter to the high school for "roading" this morning at 6:00am. I ran around the block a couple of times (one mile) while waiting for the car to warm up. I ran another mile at the high school track while I waited for her driving instructor to show up. I then returned to the neighborhood and ran another 5.6 miles on the my serpentine route. I averaged 7:58/mi for the "warmup up the car" mile and the same for the "wait for the instructor" mile so I decided to try to average under 8:00/mi for the rest of the run as well. I had the overall average displayed on my Garmin. My glove covered the last digit so for most of the run all I could see was 7:5x (couldn't see the x digit). I didn't know if was 7:50 or 7:59 or somewhere in between. With about a half mile to go, after running on some icy side streets, I looked down and saw 8:0x. I pushed the pace a little that last half mile and ended up averaging 7:59/mi.

I know I could have run a faster pace. This wasn't a speedy tempo run. My goal was to average sub 8:00 running at a relatively easy effort. My effort was probably better classified as easy marathon pace rather than simply easy, as I was pushing a little to keep my legs moving through the cold. Regardless, it felt good to run a little faster today than I have been recently.

I finally got a Strassburg sock yesterday to see if it will help with the PF and Achilles tendonitis in my left foot. I used it last night while sleeping. I slept fine and, it may be wishful thinking or my imagination, but my foot seemed to feel a little better already this morning. Actually, the new arch supports I got a couple of weeks ago seem to have help the PF. It has been much better, but the Achilles tendonitis hasn't seemed to be improving over the past many weeks of rest and reduced training. The sock claims to help with PF, Achilles tendonitis, and tight calves. These are all related issues I've dealt with off and on for years. I'm optimistic it will help. Time will tell.

The snow really dumped on us this morning. My daughter's "roading" got canceled this morning, but not until we had waited from about 5:50 to 6:15am. I shoveled snow before and after, as it just kept falling. I had an 8:00am meeting, to which I was a little late because of the slow traffic, followed by another meeting that lasted until about 10:30am. Since it was in a room near the fitness center, I decided to just go ahead and run then instead of trying to fight for a treadmill later. It turns out both Tom and Nathan had similar ideas and they were both already running on treadmills when I got there. I managed to endure 5 miles on the treadmill, most of it at 7.2 mph (8:20/mi). Overall average pace was 8:24/mi.

I got in 3 laps around the block (1.5 miles) before taking my daughter to "roading" at 6:00am, then ran another 4.5 miles around the streets near my home. The temperature was in the upper teens and the roads were snow packed and frozen. At one point I was running carefully down an icy hill and heard footsteps behind me. As I looked back the runner said, "If you go down, I go down." I spent most of the run thinking about footing, with an occasional opportunity to also consider how best to avoid a car that was coming too quickly on the dark, slippery road. Needless to say, the pace wasn't too fast this morning.

On Tuesday, I remember running along 1600 N when I heard a car coming behind me. With the shoulder being unrunnable because of ice and snow I moved from the road onto the sidewalk before it got to me. I found out later it was the driver's ed car that my daughter was in, though I don't think she was driving at the time. She said that as they approached me her instructor was telling them that they should move over to avoid a runner on the road. Right then is when I moved from the road and to the sidewalk. I'm glad to have provided an opportunity for them to discuss avoiding runners on the road, but I'm also glad I didn't stay to serve as a practice pylon on the slippery road. I like to think she felt a little pride as she said, "That's my dad.", but it's more likely that I just embarrassed her.

I started the day by playing church basketball with my 18 and 20 year old sons. I haven't played (except for some Thanksgiving day family ball where I didn't really do much) since my shoulder surgery back in October. I didn't stink (much to my surprise) and actually had a pretty good time. Of course, being short and nearly 50 playing against younger, taller, and more talented players my expectations are never very high.

After the game I still felt like I had enough energy to go for a run. Since I'm going to try run the Painter's half marathon, I thought it might be a good idea to see if I could even run double digit mileage. I ended up running to Provo Canyon and up to the first fountain, the one they keep running all the time.

I ended up running 10 miles, but not very fast. I actually tried to push the pace just a little at times but my thighs didn't like the idea very much. I don't know if it was because of having just played basketball, the cold temperature, or lost fitness...most likely a combination of the three. I have no idea what to expect from myself at Painter's. I think I'll just go out at what feels like half marathon pace effort and see how long I can last. I'm confident Tom will be well rested by the time I reach the finish line. The way his wife Kim has been improving, she may also be there with him cheering me in.

It's all good. My plan is to enjoy the trip with Karen and have fun with some of my good running buddies. There's more to life than PRs and placing...he says sincerely, but with a hint of disappointment.

Today was an easy run for Tom, Will, and Nathan but it was more of a tempo run for me. We ran an extended Lake View course of 6.2 miles instead of 5.2. I had our time at 48:48, which is about 7:52/mi. It was encouraging to be able to average a sub-8:00 minute pace again, especially with how slowly I ran Saturday, and considering that the trail portion of this run was through several inches of fresh powder.

If I ran this pace at the Painter's half marathon Saturday I'd finish around 1:43. I think that may be possible. If I factor in warmer weather in St. George and the typical race day performance boost, perhaps I could even go sub 1:40. I ran 1:36 last year, but given the recent setbacks in my training I don't really dare hope to match that this year. It will be fun, or at least interesting, to find out how much is in there that I can pull out.

Larry's back after a week in Mexico running on the beaches. We only went 4.4 easy miles but it was nice running with him again. I'm not looking forward to the cold temperatures that are forecast for the next few days. I know it's not time yet, but I'm ready for winter to be over already. I sure hope the temperatures are at least above freezing in St. George this weekend.

Due to some aches and pains, and the Painter's half this weekend, and probably subconsciously the frigid temperatures, I chose to limit myself to some cross training in the form of a church basketball game at 10:00pm. My two sons played well. Andrew hit three 3's (and some 2's too I think) and had a number of assists, some of which were to his little (but taller) brother Adam who scored 9 points I think. I only remember making one shot (it may have been the only one I took) but I had a few assists. We only scored in the low 40's and lost, but I overhead Andrew and Adam observing that we had accounted for half or more of the team's points (out of 9 players). It was fun...but it was church ball. I avoided most of the danger by avoiding the big boys in the key.

It was pleasant to run in slightly warmer weather today, and even more pleasant to far exceed my own expectations. I was exultant to finish the St. George marathon last October in 3:07. I had great plans to continue improving from there and run the Painter's half marathon in sub-1:30. Then came the PF and Achilles problems, shoulder surgery, a couple of weeks of illness during the holidays, and frigid temperatures with often treacherous road conditions. My mileage has been way down, and I don't think I've run near a 7:00 pace for months.

My plan was to have today's race be a tempo training run, to see where my fitness was. My goal was to average a sub-8:00 pace without aggravating any injuries. Nathan encouraged me to run with him starting at around a 7:30 pace. I decided I'd give it a go for a while and see how if felt.

Very similar to last year, I managed to hang with Nathan until about mile 9 or 10 and then he pulled away. At that point last year I saw my buddy Wayne up ahead and chased him the rest of the way, finishing just behind him. This year I saw a runner I thought was Hal Amos, who used to always beat Tom (until today). Turns out it wasn't him, but at the time thinking it was motivated me to try to catch him.

Not far from the end I saw Sasha running back up the course. I greeted him as he passed then heard him and some other bloggers encouraging Marcie along, who I had passed around mile 10 or 11 I think, but who was now gaining on me with their encouragement. I don't feel very gentlemanly now, but at the time I kidded Sasha about encouraging one blogger to pass another, told him that she was going to have to earn it, picked up the pace to kick to the finish. Just as I started pushing harder I realized I was passing the guy I had been gradually gaining on for the past two miles (who I thought was Hal Amos...the real Hal Amos beat me by 5 minutes). So in reality Sasha and the other bloggers who were encouraging Marcie helped me as well...although I should have been more chivalrous and let her chick me. I think at least eight other women chicked me, so what's one more.

Anyway, between running with Nathan, chasing "Hal Amos", and trying to avoid getting chicked by Marcie, I ended up finishing in 1:32, a course PR four minutes faster than last year. As has been mentioned on other blogs, the race distance was actually closer to 12.95 miles, not 13.1, but I was still faster than last year. I was very pleased, almost shocked, and very relieved that I had managed to retain that much fitness through the valley I've been in since the marathon last October.

My splits (from my Garmin) were:

1 - 7:17

2 - 7:13

3 - 6:54

4 - 7:01

5 - 6:59

6 - 7:12

7 - 7:07

8 - 7:25

9 - 7:11

10 - 6:46

11 - 7:20

12 - 7:11

13 - 6:38 for 0.93 mi (7:07/mi)

Overall time: 1:32:12 (7:07/mi)

I just took it easy on the frozen roads this morning and wandered around for about 4.5 miles. I had a blister on the bottom of my left foot and a tight right calf after the race Saturday, but neither of them bothered me at all this morning. After running in St. George, it was tough being back in the ice box. I'm more ready than ever for some moderate temperatures.

I averaged about an 8:30/mi pace for four miles on the treadmill. I thought it would be better than the icy roads and cold temperatures, but it wasn't really. I didn't enjoy it at all. You would think I would be enthusiastic about running after having a great race in St. George Saturday, but my heart just isn't in it right now. I was pumped on Saturday...but then I returned to the frozen wastelands of the north. It's not even the temperature, really. It wasn't all that warm in St. George. I think it's more the frozen snow and ice everywhere. I'm tired of worrying nearly every step about slipping and falling. Oh well, this too shall pass.

I ran 5.6 easy miles solo on the serpentine route this morning. I wasn't sure if Larry was planning to get out this morning or not, but I didn't see him. Even the temps were in the teens, and the footing was a little iffy in places, it was still more enjoyable than running on the treadmill yesterday. I took it real easy and averaged around a 10:00 pace.

Larry and I are planning to join the other runners that will be attending the "Spirit of the Marathon" movie tonight.

I got out with Larry and Kevin this morning. It was good running with Kevin again. I think his recovery from his broken leg is going well. He was "half wheeling" us again like the old days. It's a bike term that means "to ride hard enough to keep the front wheel just ahead of the wheel of the rider next to you". Some other definitions I found online were:

--The bad habit of slightly pulling ahead of your partner when riding side by side. This continues to escalate the pace until your companion whacks you with a bike pump.

--To continually pull-ahead of the rider next to you in a double pace line, causing the other line to accelerate, then you to accelerate again, etc.

--To ride next to, but just ahead of someone. This is particularly irritating when riding in a double pace-line. If a girl does it to you it's called being "half-chicked".

I think you get the idea. Our pace wasn't very fast, and our distance was kind of short for a long run, but it was good to see Kevin "half wheeling" again. He claimed he was just trying to go fast enough to avoid limping...maybe that's true.

Now all we need is to get Wayne back running again. He's been battling double pneumonia for months. He even had to have a tube inserted through his back to help drain one of his lungs. I think he was getting that removed Friday. It makes the PF and Achilles tendonitis I've battled this winter seem pretty minor. He's been inactive a long time and is looking forward to getting back to running. We're looking forward to him getting back to running, too.

It was nice to have some sunshine and a little bit warmer weather today. I hope the deep freeze days are nearing an end.

With the forecast of a storm later this morning, and the temperature around 40 this morning, I made the difficult decision to run alone in the "warm before the storm" instead of at noon with "the guys". Even as I was running I kept second guessing my decision, and even entertained the thought of maybe running at noon, too, which I knew wouldn't be wise. I was planning on 6 miles this morning, but near the end of the run I decided to detour and add another mile onto the run, reducing the temptation to run again at noon.

I pushed the pace just a little this morning. I've only been averaging 9:15 to 10:00 for most of my easy runs this winter, but this morning I averaged around 8:50. I even threw in some striders to focus on my form a little. I think it's about time to gradually get my legs back accustomed to turning over a little more quickly. My next race is the Spectrum 10K in March and my leg speed is no where near where it needs to be. I don't plan on any sub-7:00 miles for at least a few more weeks, but I'd at least like to string some sub-8:00 miles together a little more often.

My plan this week is to run at least 5 or 6 miles everyday and get back to a 40 mile week. I've only been averaging 25 to 30 for most of the winter and would gradually like to build up to 50 by April.

A couple of recent events have caused me to ponder on what is truly important in life and count my blessings. A good man I serve with in my church calling was just diagnosed with a brain tumor and is going in for emergency surgery today. Like many of you I also heard last night that President Hinckley passed away. I've thought that maybe a key to happiness is to be positive and to enjoy the blessings of each day, and that a successful (happy) life does not come from a few great deeds, but from a lifetime of simply trying to be a good person, do our best, and be nice to people.

Larry had a seminar and couldn't run this morning, so I opted to run at lunch instead when I thought the weather might be a little warmer and the roads a little less slippery. I think it was a good decision. It wasn't too cold and the roads were in pretty good condition.

I ended up running a loop starting east over to State St., north on Slate Canyon Drive to 300 South, west to University Ave. (dropping to 400 South along the way), then south over the bridge and back to Novell. I didn't have my Garmin but I measured it at about 6.3 miles on Google Earth.

I was planning to average a pace between 8:15 and 8:30. I finished in 53:00 even which is about 8:25/mi. Good enough. No aches or pains to speak of. I can tell the Achilles is still not 100%, but it finally seems to be improving.

I opted for the treadmill today at noon. I went 6.2 miles at around 8:35/mi. Just as I was finishing up I heard Kent Gassman's voice behind say, "Some some for tonight." I had forgotten that we had a church basketball game scheduled for 10:00pm.

Surprisingly, I had some zip left in my legs for the game. We actually won our first game. I had a lot of fun playing with my two sons and all the other guys. Both teams showed pretty good sportsmanship and it was great...but late. I stayed after to do a little stake clerking I needed to get done and didn't get home until around 11:30pm.

I ran 6 easy miles solo on my serpentine course this morning. I don't know where Larry was this morning.

There was a light covering of powdery snow. It squeaked with each step in the quiet morning, and also seemed to cushion each step. It actually seemed to provide pretty good traction, too.

I was thinking this morning about how slow my training pace has been this winter, and how I have still managed to maintain fitness well enough to run Painter's pretty well a couple of weeks ago. One thought that crossed my mind was that at a slower pace I'm actually spending more time training per mile. For example, at a 7:00 minute pace I run six miles in 42:00 minutes, while at a 10:00 pace I run six miles in 60:00 minutes. That's 18:00 additional minutes of training. So while my mileage and pace have been down, my overall training time has held pretty steady. (I think this is what is known as rationalizing.)