Every Race is an Adventure!

I'm writing this for me, but you can read it if you want. 

Six weeks after my hernia surgery, and after nearly 5 months of no running to let my sacral stress fracture heal, today was my first day back running. I ran 1 mile in 12:42.

I'd love to say it was great being out running again, but mostly it was uncomfortable. Besides being completely out of shape, my body has the extra burden of carrying around the extra poundage I've put on from months of inactivity. I could feel the stress on my feet, knees, and hips.

It's hard to imagine that I'm ever going to get back to where I was not so long ago, running 1800-1900 miles a year and running 3:10-3:30 marathons. They say the journey of a thousand miles begins with the first step. I guess the running of 1800 miles begins with the first mile.

After suffering chronic hip pain for years, last July an MRI revealed a stress fracture in my sacrum along the right SI joint and a tear in the labrum in my right hip. Dr. McLane recommended Dr. Aoki to fix the labral tear, and time to heal the stress fracture. Dr. Aoki said the pain I was reporting was not consistent with the labral tear and did not recommend surgery. He gave me a steroid injection in my hip. After about six weeks I returned to running. I wore a sacroiliac belt and ran the Red Rock Relay and St. George marathon without too much pain. I was still feeling some right groin and  hip pain, so I returned to Dr. McLane in November. Another MRI (different angle) revealed athletic pubalgia (aka sports hernia), for which I had surgery on Dec 27. During the surgery Dr. Vargo also found and repaired an inguinal hernia in the same area. Both Dr. McLane and Dr. Vargo thought the pain I was continuing to feel in my right hip might be from the torn labrum so I returned to Dr. Aoki. His answer was the same. He didn't think surgery would help the pain I was reporting.

So, the sacral stress fracture has healed (as shown in the 2nd MRI), the hernias have been surgically repaired, and I'm still feeling some pain in my right hip. I guess two out of three ain't bad.

My last visit with a doctor was two days with Dr. Vargo for my 6 week post op visit. He said he didn't know what might be causing the remaining hip pain, but both he and Dr. Aoki say it could be muscles, tendons, ligaments, etc. Dr. Vargo is also a runner and suggested some hip stretches and recommended that I get back out running.

I've had chronic hip pain for years and still managed to keep running pretty well. I've decided to return to running and see how it goes with two out of three issues addressed.

I've told Karen and others that this has been the winter of my discontent. It's been frustrating dealing with doctors, surgery, healing, and not running. I've suffered from depression (running is my therapy, and my social life). I gave up on cross training (groin pain and laziness). I've gained weight (ate whatever I wanted, no exercise). It's been very tough at times. Still, on the whole life has been pretty good to me, and I am very blessed. I have hope that my running woes have bottomed out and there are brighter days ahead.

I realize that my problems are very small compared to so many others around me. In fact, I think it's rare when someone isn't facing some sort of crisis or adversity. I believe the key is to avoid the adversity that we can by living a righteous life, and finding out how to have peace, hope, and even joy during the inevitable adversity that is part of mortality. For me, it is my faith in my Heavenly Father's love and personal plan for me, hope through my faith in Jesus Christ as my personal Savior, and daily guidance and comfort from the Holy Spirit that are my rock in the storm. Enduring to the end, and enduring well, have special meaning for a runner who is striving to be a faithful follower of Jesus Christ.

I ran with Larry and Jolene this morning. It was great getting back to the social side of running, even if it was only for a short time. I turned back after we had gone a little over a mile and they kept going. My body is feeling the stress of getting back to running after a long time off and I didn't want to over do it.

I ran 2.25 miles, avg. pace 11:23/mi. 

2.75 miles @ 11:48/mi

4 miles @ 10:23

For a number of years I ran over 1000 miles a year. Last year I only made it to 885 before stopping to let injuries heal. I started running again a little over a week ago, on Feb 10.  My goal, old body allowing, is to make it to 1000 miles again by the end of the year. I'm  referring to it as my journey of a thousand miles (1000M). Here's my status so far:

1.0 @ 12:43/mi
2.25 @ 11:23/mi
2.75 @ 11:48/mi
3.0 @ 11:09/mi
4.0 @ 10:23/mi

13 of 1000M

The distances are slowly getting longer and the pace is slowly getting faster. I hope the pattern continues all the way to 1000M.

4.5 @ 10:23/mi

I'm writing this 5 weeks later. I couldn't say anything good, so I chose to say nothing at all. (Thanks for the good advice Thumper.)

On Tuesday morning, two days before this, I ran 4.5 miles @ 10:23/mi; nothing spectacular but I was beginning to feel that I was back on the road to recovery.

Then on Thursday morning I was attacked by...walnuts. I had ran a little over a mile. I was feeling pretty good, my mind lost in thought on early morning solo run under the street lights of north Orem. I was running east on 1200 N, where I've run many times before, when I suddenly found myself lying on the road. The palm of the new knit glove on my right hand was shredded, my right knee had a little road rash, my left ankle was hurting quite badly...and I could hear the sound of a walnut rolling into the gutter. I don't remember stepping on the walnut, or falling, but I don't think I lost consciousness. I didn't hit my head...and I could hear the walnut rolling into the gutter. I must have been so lost in thought, and fell so quickly, that I was on the road before it registered in my brain.

I have a habit of rating my sprains just after they happen (yes, I've had a few). I rated it a 6 or 7 out of 10. I turned and started limping home. After a bit it started feeling a little better so I decided maybe I had rated it too high and decided to try and run it off. I turned and ran back towards the walnuts, but on the other side of the street. I didn't get far before I realized my initial rating was accurate and I shouldn't run on it. I turned back and started limping home again, now farther away than I was to begin with. I decided to cross back over and look for where I had stepped on the walnut. I found it and painfully kicked 19 more walnuts into the gutter. I don't know if it was to protect other runners, or because I was mad at them. I then limped slowly home, quite discouraged, but hopeful I'd be back to running in a week or two. Skip ahead 5 weeks for the rest of the story.

I turned 52 today. I told my family all I wanted for my birthday was to be able to run pain free again. That wasn't to be, but I got a much better gift...I became a grandfather! My beautiful new granddaughter Avery Olivia Greene chose to be born on my birthday. What a great gift! She is wonderful!

I tried running this morning with a new ankle brace I had ordered that arrived yesterday. I didn't want to push it so I only went 1/2 a mile. My ankle hurt the rest of the day.

Karen and I went to Xanadu at the Hale Center Theater last night with my running friends Larry & Jolene Marshall. As we were dropping them off Jolene said I should at least get some x-rays and have a doctor take a look at it. So this morning I tried to get into my doctor. He was not in the office and his next open appointment wasn't until April 6, so I went to the urgent care in the same building instead. The x-rays didn't show anything serious. The doctor, also an athlete prone to ankle sprains, gave me some good information.

One thing I learned is that medial (inside of the ankle) sprains are rarely mild. The inside of the ankle is stronger, so when it does get injured it is usually medium to severe and typically takes 4-8 weeks to heal, with some pain potentially lingering for a while beyond that. He said as long as it doesn't hurt worse, I could probably run on it with little risk of causing damage. As is usually true in most cases, I should let pain be my guide.

I left with renewed hope. This is good, because as I mentioned previously, from October until now this has been the winter of my discontent. As I mentioned to Karen, not running pulls me down physically, mentally, socially, and spiritually. I think Karen is as anxious for me to get back to running as I am. I think she's tired of me doing my impersonation of Grumpy the Dwarf.

I put on my new ankle brace and tried running again this morning to test the ankle. I planned on going only a mile or so. When I returned home the only real discomfort I had felt was from the brace being too tight around my foot so I decided to go another half mile or so without the brace. It felt pretty good. When I hit the 2 mile total I thought, "Only about 13 times this distance to finish a marathon." I ended up going another mile for a total of 3 miles @ 10:42/mi. I told Karen I went from 13 times today's run to finish a marathon to 9 times today's run to finish a marathon. That's quite an improvement in a single morning.

My ankle still feels a little weak, and a little sore at times, but I didn't feel any significant pain. I plan to start up my Tues/Thurs/Sat running pattern again...and try to keep out a better eye for walnuts.

It feels good to have hope again. I was getting pretty discouraged. Watching the LDS General Conference this morning has also helped a lot. There was talk about trials, and faith, and enduring...and there were two talks that mentioned holding newborn babies. I could relate. Life is good...very good...and getting better. 

4 mi @ 10:34/mi

I felt like I was pushing at 10K race effort to run 10:34/mi, but I'm thrilled to be able to run 4 miles with as little pain as I did this morning. My left ankle is still a little weak and sore but it held up well. It felt good enough that I decided to push my cardio and mental toughness this morning. I think I did okay.

I've been praying for healing for a long time. This morning I specifically prayed to not step on anything that would roll my ankles. God reminded me recently that I should not pray necessarily that my adversity be taken away, but for the strength and courage to endure well, work hard to overcome the adversity to the best of my ability, and learn all that I can from it.

4 miles @ 10:13/mi

I ran the first mile in 10:07 then stopped to drive the carpool to school. Immediately after, I ran the next three miles with splits of 9:53, 10:37, and 10:15. The last couple of miles had some stretches of moderate uphill. I maintained steady effort throughout. I'm quite satisfied with this run, and thrilled to be able to run again. 

As I've been trying to recover and get back into running I've mostly been running alone...going to short and too slow and too unpredictable to run with anyone else. I've been looking forward to a "normal" morning run with the gang. Wayne and Kevin were out of town this morning, but I did get to run 5 miles with Larry, Jolene, and Joe Judd...a grandma and 3 grandpas. At 52, I was the youngest one there.

I thought it would be enjoyable to get back into gang running, but...I completely underestimated how much I would enjoy it! It was like a hug and a home-cooked meal from Mom. I felt like I was home again.

The weather was a little chilly to begin with, but the sun was out and it warmed up. The conversation was good, intermixed with some huffing and puffing. We ran 5 miles @ 10:26/mi, which was pushing it a little at this point for all of us old fogies. It was just the right balance of gallop and gab.

With the kids out of school for spring break, I slept in this morning and ended up going out about 7:30am. The batteries in my Garmin were low so I just wore the Timex Ironman I wear around all day. I ran a known 4 mile course so I could calculate the pace after I finished. I ran it in 39:35, 9:54/mi.

I'm pleased. A sub-10:00 pace is fast for me these days. I was working pretty hard. With about a mile to go I was breathing so hard I started making noises like A, E, O every 3 steps with catch up breathing in between. It morphed into the following pattern that I repeated in my head, or maybe under my breath, for the last mile:

A-2-3  E-2-3  I-2-3  O-2-3  U-2-3  1-2-3  2-2-3  3-2-3

Throwing in a sometimes Y, and sometimes an extra 1-2-3, broke up the monotony and switched which foot I was starting on while still maintaining the rhythm. It was encouraging to feel the urge to work hard again, and be able to.

I should mention the weather. It was sunny and beautiful and about 50 degrees. Perfect. 

2 miles @ 10:39/mi. My ankle is still bothering me some. I know I can't do a full run everyday, but I want to take what my body will give me and do a little more at a time. Today was mostly a get out of bed, get dressed, and get out there running day. I gradually need to get my body adjusted back to my old routine. I really let myself go during this winter of my discontent. I've got a deep hole to climb out of. At least I'm headed in the right direction...knock on wood.

I met Larry after his walk with Kent and we went for an easy pace run, 4 miles @ 11:25/mi. I guess the upside of running so slowly is that we did it for a longer period of time.

It was great to run with Wayne, Larry, and Jolene this morning. I ran 6.15 miles @ 10:31/mi. Wayne and Jolene ran ahead and back a few times while Larry and I just tried to hang on.

Surprisingly, my back bothered me more than anything else this morning. My back used to sometimes hurt me in later miles on long runs, but not on a 6 mile run. My daughter asked me to help her serve at Habitat For Humanity this afternoon. I'm looking forward to it. I hope my back holds out.

I read again recently about the battle between Zerahemnah and Captain Moroni. Here are a few verses rewritten as I thought of them this morning while running (link to real verses is below):

 48 And it came to pass that when Paul saw the weakness and frailties of old age, he was about to shrink and flee from them. But when he perceived their intent, he inspired his heart with these thoughts—yea, the thoughts of his physical health, his mental well being, yea, his freedom from inactivity and poor health.

 49 And it came to pass that he determined to fight old age, and cried unto the Lord his God, for his fitness and his freedom from injury.

 50 And he began to stand against old age with power; and in that selfsame running season that he cried unto the Lord for his freedom, the effects of old age began to flee before him.

http://www.lds.org/scriptures/bofm/alma/43.48-50?lang=eng#47

 Okay, it's a little contrived, but it encouraged me to continue to reverse the retreat and pursue the counter-attack with courage and determination. 

Went out with Larry. We only went 2.3 miles. My back is still hurting from Saturday's run. I've not really had back problems from running before. I hope this is temporary.

Walked 2.9 miles @ 16:35/mi with Karen.

4 miles @ 10:56. Back is still hurting, but seemed slightly better. Larry could only go a couple of miles with me because he had to get back, but I felt good enough to go on alone. Small victories. Very small.

Walked 2.6 miles @ 17:12/mi with Karen.

3.5 slow miles with Larry. My back is still bothering me, but at least I can still run.

Larry and me. 3.5 miles @ 11:26/mi. Still trying to get back running. Back is still bothering me.

Hope dawned gradually with the new day.

I ran with Wayne, Larry, and Jolene this morning. Larry and Jolene cut back a little earlier, and Wayne and I pushed the last few miles together. Well, I pushed and he stayed back with me. He's in much better condition than I am. I ended up running 6 miles @ 10:45/mi. Larry and I have been slogging along 3.5 miles @ 11:30 pace in our old out-of-shape bodies, so this is a step in the right direction for me.

I went to chiropractor Dr. Jerry Clark at the Alpine Spinal Rehab Center on Friday. They had an offer for a new patient exam for $17. They did a review of my health history, a bunch of range of motion and strength tests, electrical stimulation, and took x-rays. I go back on Monday to review the results of the tests and x-rays. It was a very positive experience. They treated me like a VIP. One of the reasons I pushed hard today despite some back pain is that I'm going back on Monday. If the engine is going to sputter, I want it sputtering when I visit the mechanic.

The best thing to come out of all my running impediments is that two weeks ago Karen and I started walking together on M,W,F after I drop my daughters off at school. It's a tight window to get it in and get to work on time, but I've been thoroughly enjoying it. We walk at a pretty good pace. I work up a sweat. I definitely believe it's helping with my overall fitness. I know it's helping my happiness and my relationship with Karen. With 6 children, 5 still at home, it's rare for us to find 45 minutes to just be alone and talk to each other. It's been great.

Walked 2.7 miles @ 17:04/mi with Karen.

4.25 @ 9:54/mi. Sub-10:00. I'm back moving in the right direction. My back hurt more at the beginning than at the end. I suppose that's a good sign.

I was thinking the other day about the old glass half full or half empty thing. The thought came to mind that that glass must be pretty big, because sometimes the empty half seems pretty big. I guess that just means I need to look for that other big half that's full. If it's that big it shouldn't be too hard to find, and it usually isn't. I just have to stop feeling sorry for myself and look.

Cascade golf course route. 5 miles @ 9:42/mi. The last half mile was @ 8:50/mi. That's the first time I remember seeing the numeral 8 at the beginning of a pace for a long time. I pushed hard the whole run again. I think my legs can handle it, and today apparently my back, but I sure have to work at getting enough oxygen to keep going.

Walked 4.1 miles @ 16:24/mi with Karen. It was our anniversary so I took the day off and we started by doing our walk up Provo Canyon from Vivian Park down to Bridal Veil Falls and back. We also watched The Avengers later in the day. Good day. Good decision to marry Karen 28 years ago. Good thing she hasn't given up on me yet.

6.1 miles @ 10:38/mi.

It was a little windy and chilly as I headed out with Larry and Wayne this morning, but it was good to be out with them. I'm feeling stronger and seem to be going a little faster each time I run. Thursday I saw an 8 at the beginning my pace on my watch, if only for a half mile stretch near the end. Today about 5 miles into the run I succumbed to the urge to push hard for about a 1/3 of a mile and saw a 7 at the beginning of the pace (7:50). It's good to know my body remembers how and is still capable of running like that. Now I just need to start gradually increasing the mileage.

I've only been running T,Th,Sat to allow my body to heal between runs. I think I may add some short runs on M,W next week, and bump up to 8 miles on Sat, and see how it goes.

Sometimes it's tough to find the right balance between "too much too soon" ("line upon line", "don't run faster than you are able") and "no pain, no gain" ("no risk, no reward", "no guts, no glory").

I'm just grateful to be back to where I am. Running is getting back to being an adventure again for me, instead of just a past memory and a future dream. 

I ran 3 miles @ 9:54/mi this morning on the neighborhood 5K course (mostly). Our annual neighborhood 5K is in a couple of weeks. In past years I've tried to give the young bucks (and does) a challenge, but one or two of them always seem to beat me. I've run it in sub-20:00 before, but this year it will be closer to 30 minutes. I'm okay with that. While I enjoy competition, my ultimate goal on race day is always to pull out my body what it's capable of giving me. Whether it's a 20 minute 5K or a 30 minute 5K, the challenge and adventure is the same.

My mile splits today were 10:18, 9:54, and 9:27. I maintained a moderate effort throughout. The splits reveal where the hills were.

Later walked 3.1 miles @ 16:32/mi with Karen. 

4 @ 10:44/mi with Larry and Wayne.

I ran the same 3 miles as Tues, again pushing the effort moderately. My avg. pace two days ago was 9:54/mi, today's was 8:58/mi. I felt like it was roughly the same effort. I can't explain the nearly 1 minute per mile faster pace, but I'll take it. I've been trying to  be careful not to do too much too soon as I get back to running. Maybe it's muscle memory. Maybe my body's beginning to remember how it feels to run fast and efficiently. I'm definitely not at 100% yet, but I'm beginning to feel stronger. It feels good.

2.3 miles @ 9:12/mi with Wayne. Met Larry. 4 more miles @ 10:54/mi.

Walked 3 miles with Karen.

Provo Canyon trail. 3 miles with Larry (11:21, 11:20, 12:03). 2 miles with Wayne and Colby (9:40, 9:26). 5 miles back down with Wayne (9:12, 8:52, 8:59, 8:43, 8:34).

Avg. pace up 10:45/mi, down 8:52/mi, total 9:49/mi. 

This was my first run up the canyon this year. I really enjoyed it. It was also my first double digit run since I started my recovery. I felt good at the end. I am encouraged. 

Went to the THS track with Larry and Kent. They were running 1/4 mile speed work. I tried one 1/4 mile @ 6:55/mi. It felt good to go that fast again, but I could tell I wasn't prepared for that kind of speed work at this point. I opted to do a couple of mile repeats with 1/4 mile rest in between instead. Splits were 8:01 and 8:04, which is great for me at this point.

Total: 4.5 miles @ 9:55/mi. 

Walked 3.1 miles @ 16:33/mi with Karen. 

6.25 miles @ 9:30/mi. First two with Wayne then met Kevin and Larry. Larry's hip wouldn't allow him to run so he turned back.

First time up the water tank hills for me this year. I've felt like the fitness in my legs has been ahead of my aerobic conditioning. Today I pushed them both to the limit.

A last second return trip to the bathroom left me trying to catch up with the others (Larry, Jolene, Kent, Kevin, Lyle) going up 1600 N.  As I was pushing along I realized I was going to be exhausted before I even started up the hills. Larry's hip was letting him run today, but he was a little behind the others. I was relieved to slow a little and run with him for a bit before he sent me ahead after the others. They were about 1/2 way up the first hill when I started at the bottom. Jolene walked some of the first big hill so I caught her near the top and ran a bit with her. I then pushed on but had no hope of catching the others. My calves felt like they were going to explode going up the steep hill 3 so I walked a bit, at twice the pace I was running. I managed to run the rest of the way through the top of hill 5.

I took it easy on the way down. As weak as my left ankle still is, I was nervous going up the hills in the first place. I was especially careful on the way down. Still, my legs felt dead as we approached what is traditionally the "fast half mile" near the end down 1600 N. I managed 8:32/mi pace. I'm still about 2 minutes per mile slower than where I used to be, and would like to be again, but progress has been steady...knock on wood.

Later in the morning I walked 2.75 miles @ 16:12/mi with Karen. 

6.2 miles @ 9:36/mi with Wayne.

Our annual neighborhood 5K was today. It was this race that got me back into running after 20+ years. I look forward to it every year. In recent years my role has been to challenge whichever youngin' is out to win it that year. I've never won, but have been near the front most years.

With my long time off and slow recovery, I knew things would be different this year. My fastest year was sub-20:00. Recent years have been around 21-ish. This year my goal was to be somewhere around 25, as close to 8 minute pace as I could manage, and finish in the top 10.

As we started down the first hill I watched as Brandon, Breanna, Lecy, and Brad pulled away. I briefly longed to be with them, but I knew the challenge for me today would be a personal one. As usual, there were a few other youngsters ahead of me down the hill, but I knew they weren't experienced runners and would probably fade. I passed Clark and Nathan pretty soon, but they ran well. It took me about 1.5 miles to get past Justin. I could see Brad quite a ways up ahead running strong and knew I wasn't in good enough shape to catch him. I just tried to maintain form and pace and run strong the whole way, which I feel like I did. As I entered Northridge Park for the final stretch I saw Breanna sitting on the grass. I quickly asked if she was okay. She told me with a smile that she had just vomited but was okay, so I continued on. She got up and finished not too far behind me.

The course is really 3 miles instead of 3.1, but the course has been used for so many years (before GPS) that we just keep it the same. I finished in 24:34, in 4th place. Brandon Davies won it easily in 18:32, followed by Lecy and Brad. Breanna was well ahead of me until she lost her breakfast. My splits were 7:41 (downhill), 8:32 (flat), 8:23 (uphill then flat finish). Avg. pace 8:12/mi.

I feel this was a good performance for me given where I am in my recovery. The best part was how good and strong I felt before, during, and after the race. I had no significant pain or injury. I haven't felt like that for a long time. I was going to try to get some more miles in today, but decided to enjoy feeling good and not press my luck.

I read the article "A Lesson in Feel-Good Training" on active.com this week. I have kind of trained this way for years (I think I remember Tom calling me zen runner). I try to listen to my body and push to the limits my body can handle. For me it feels good to push hard, so pushing hard isn't my problem. My problem is usually pushing too hard.

A recent example was Monday at the track. I ran one 1/4 mile at about 7 minute pace. It mostly felt good to push hard and run fast again, but my right calf sent me a warning. It was a little tight and warned me that continuing at that pace was not a good idea. I asked my body how fast it thought it could safely go and it told me about 8 minute pace. I said okay and started a 1/2 mile repeat at that pace. Part way into it my body said it thought it could hold that pace for a mile, so I switched and did two 1 mile repeats at that effort.

My plan is to continue my recovery, increasing my speed and mileage as my body tells me it's okay. I have to say again how great it feels to be running again. What a blessing it is to be able to run.

I ran a few mile repeats at the track. I didn't feel like pushing too hard so I didn't. I averaged about 8:10/mi for the splits. Overall 4.5 miles @ 9:41/mi.

Met Wayne @ 5:30am. Ran 2.25 miles. Nobody was waiting back at the corner at 5:50am so we continued on to the 4 mile Lindon Loop. We found out later that Kevin had come out at 5:45am and missed us. He probably ran a lot faster than he would have with us...I should say with me. Wayne could go faster but 9:30/mi is about all I can muster as yet for a 6 mile training run these days.

Later walked 2.5 miles with Karen at about 16:20/mi. 

I was a bit surprised that nobody showed up to run the hills with me. Last week there were 5 other runners. I managed to make it all the way up the 5 hills without walking this time, in 19:38...just slightly faster than last week's 20:02. Lyle was a little late getting out and had apparently chased me up 1600 N to the base of the hills then up the hills. I noticed him behind me as I started up hill 4. He was gaining quickly but I must have subconsciously pushed harder because he didn't catch me. I was just trying to stay focused to the top.

I'm still considerably slower than I'd like to be, but I've been seeing pretty steady progress and I'm feeling pretty good.

Same run as Tuesday with Wayne, at about the same pace, 9:27/mi. These are supposed to be easy days for me, but with Wayne being faster than me at this point, I feel bad slowing him down so I push at a pretty good effort.

I wish the effort was producing a better pace than 9:27/mi for 6.2 miles, but only a month ago it was only 11:26/mi for 3.5 miles. I feel good about going 75% farther at a pace 2 minutes per mile faster. If I improve that much in the next month I'll be going 7:27/mi for nearly 11 miles. That would be great...it's not very likely...but it would be great. I'm content with just being able to run again, and seeing pretty steady improvement while feeling stronger.

Wayne and I ran 12 miles from the mouth of Provo Canyon up to the Vivian Park cabins and back. The plan was to take it easy on the way up and push a little on the way back down. Wayne did this, staying back at 10 minute pace on the way up and pushing several miles at 7:35 pace on the way down. At this point running 9:30 pace for 6 miles on a weekday morning takes a pretty good effort from me. I would not classify my 6 miles run up the canyon at 10 minute pace as easy. It took a quite a bit of effort. I managed to average about 9 minute pace on the way down...no 7:35 pace for me...yet.

I ended up averaging 9:27/mi for the 12 miles. Two weeks ago up the canyon I averaged 9:49/mi for 10 miles. Two miles farther at 0:22/mi faster pace. My weekly mileage also went from 27.7 to 34.5 over those two week. Progress.

Karen took the girls shopping in the evening so I headed up the canyon for a run.

There were a lot of people on the trail...skate boarders, bikers (quite a few families biking together), walkers, and some runners. The weather was ideal. The parks were full of people eating, playing, visiting, and just enjoying a beautiful day.

I felt pretty good so I push the pace a little (for me). Saturday I averaged 10:00 pace going up the canyon. Today I averaged 9:18/mi, though it was only for 3.36 miles instead of 6. I ran from the mouth of the canyon to the second fountain at Nunn's Park.

There was a "Your Speed" sign at the entrance to the park to remind people to slow down to 15 mph. When I was ready to start my return trip back down the canyon, I waited until nobody else was around the sign and took off as fast as I could to see if the sign would register my speed. I managed to get it to read 10mph.

Of course that pace didn't last very long, but I did hold a pretty good pace going down. For the two miles between Nunn's and Mt. Timpanogos Park I pushed hard and my mile splits were 7:52 and 7:54. That's much faster than what I've done previously this year. As I ran along I pretended all the people on the trail and in the parks actually noticed me and cared how well I was doing. I tried to hold my form and look good for my pretended audience.

After a stop at the Mt. Timpanogos Park fountain, I "coasted" in the last mile or so at 8:38/mi. My average pace for the 6.6 mile run was 8:44/mi. I think this was my best run since I began my recovery this year. I really enjoyed it.

My son Andrew called as I was walking to my car to say the chicken was ready to come off the grill. I took a quick shower when I got home and enjoyed a great dinner on the deck with my family. 

It was tough running this morning after running hard last night. I managed to get in 6 miles @ 11:16 mi. The first mile was rough at 12:00/mi but I managed to gradually speed up until the last mile at 10:49/mi.

I got out a little early so I got in about 3/4 of a mile before I went to meet up with anyone else getting out this morning...which was nobody again. I planned for this to be my last hard run before the marathon a week from Saturday, and my downhillers definitely need more work, so I decided to do the hills anyway.

It was an effort all the way up. I felt like I was slower than last week but got up the hills 5 seconds faster (19:33). My legs were so dead I didn't even try to push the last fast half mile back home like I normally do.

Overall, 6 miles @ 11:18/mi. (13:48/mi up the hills). 

Solo again this morning. I meandered a flat course around north Orem for 6 miles @ 10:10/mi.

8 miles @ 9:45/mi.

Wayne and I ran some easy miles up Provo Canyon. Wayne threw in a couple of faster miles on the way down, but I just coasted. 

4 easy miles @ 10:39/mi. I ran over to THS and ran most of it on the track.

I was musing about running the Utah Valley Marathon this Saturday. Most of my pondering was around possible paces and the feasibility of finishing.

Examples:

I started running UVM when it began 5 years ago with the intention of running it every year. I found this week I'm one of 13 who have run the first 4 and are registered for the 5th. They are giving us and a guest free dinner at California Pizza Kitchen this Friday with a free hat and water bottle. That's cool.

I've already wrestled with my physical preparation, or lack thereof, and I've made the decision to go ahead and try to stick with my goal to run UVM every year. Now I just need to work out a plan.

Goals: 1. Don't injure myself. I can stop at any time. 2. Finish before they take the finish line down, preferably as far under 6 hours as possible.

Is that feasible for me right now? Let's see. I averaged 9:27/mi for 12 miles a couple of weeks ago and felt strong at the end. Given tapering, carbo loading, and race day magic, maybe I could stretch that into 16 miles at that pace.

 Hmmm. That would leave me completely spent with 10.2 miles to do. If I ran slower to conserve energy, maybe I could get more miles at a slower pace. How slow? If I run too slowly my form falls apart. I run inefficiently and it beats me up.

There's a lot of good downhill coming down the canyon. Once I hit University Ave and it flattens out for those last 6-ish miles, it's going to be slow going. Let's assume I can still walk by mile 20. If I walked at 3mph the last 6 miles it would take 2 hours. If I want to finish under 6 hours, that leaves me 4 hours for first 20 miles, that's 12:00/mi.

Let's see. I ran very easy pace this morning and averaged 10:39/mi. That was flat. I've run 12 miles at 9:27/mi, with half of that being uphill, half downhill. Is it within the realm of possibility for me to average 12:00/mi for 20 miles? It is mostly downhill, but I know from experience that here are some big uphills mixed in there. If I can manage 10-11:00/mi on the downhill, and speed walk the uphills, a 12:00/mi average might be possible.

I think that's as good of a plan as I'm going to get. I'll plan to run at an easy pace, similar to this morning, on the downhills, and speed walk the uphills. I'll walk through all the aid stations and make sure I keep myself hydrated and nourished. I'll run as long as I can, taking short walking breaks if needed. That will likely transition to walking with short stretches of jogging. At some point before I reach empty I hope to reach the finish line.

It's clear that my training is not where I'd like it to be for a marathon. Still, I'm feeling better physically than I have for a long, long time. I am also prepared in many other ways. This is my 18th marathon. I know what to expect. I have a healthy respect for 26.2 miles, but I am not afraid. I think I am well prepared mentally. I know my body pretty well. It will tell me whether to stop or continue on.

I think most of all it's my spirit that's telling me to go for it. I'm excited for the adventure. Life's too short to wait and wonder too long. 

I intended to run a few easy miles with Wayne and Larry. We started running, but Larry wasn't up to it. It ended up just being a nice walk with good friends. Larry hasn't been out for a while and I've missed his company. I enjoyed being with my buddies again.

I decided to just go for a nice walk this morning. It was very pleasant. I ran a briefly a couple of times to remind my body of the desired behavior on Saturday, but barely enough to break a sweat.

When I think about running the marathon on Saturday my feelings bounce between excitement and "Am I nuts?!!" I suspect I'll have both those feelings during the marathon as well. No risk, no adventure.

(Why did the phrase "Discretion is the better part of valor" just cross my mind?) 

My race report was delayed. After finishing the marathon I came home and soaked in a very cold tub then Karen and I headed to Wendy's for a post-marathon burger and some fresh lemonade (tasted awesome) then to Deseret Industries, WalMart, and Home Depot to run errands. After returning home I came home and helped my daughter with her talk for church tomorrow. I now have time to log my race report. I'd rather take a nap, but it's evening now and dinner will be ready soon.

At work yesterday, between code compiles and running unit tests, I threw together these race goals:

More details:

At the "5 Year Club" dinner the race provided us the night before, I was talking to one of the runner's daughters. She said she heard running a marathon is mostly mental. I told her I would find out what role fitness played. This was my 18th marathon, so I have plenty of experience preparing logistically and mentally, listening to my body during the marathon, and executing a feasible race plan. I feel like I did everything right today, except being properly trained. The result was pretty good, considering, but my finish time was about 5 hours instead of 3:30-ish or faster like I was doing not so long ago. My plan is to get the training in for St. George and get back closer to that 3:30 time.

I was looking for a running adventure today. I wanted to enjoy the weather, the scenery, the spirit of the marathon, and to pull out the best that was in me today. I was not disappointed. 

Update:
Men 50-54: 80 of 102
Overall:  1529 of 2059

I went for a walk (2.7 miles) to see how my legs were doing after the marathon. The felt pretty good except for some tightness in my right quad on a big downhill. I think I'll try an easy run tomorrow.

3 easy miles @ 10:12/mi. My legs felt pretty good. They haven't fully recovered from the marathon, but I didn't feel any pain except a little in my right hip (chronic) and a little in my right quad during the last mile. This was the same spot that kept tightening up during the last 5-ish miles of the marathon. When it would tighten I would walk, trying to avoid a long-lasting injury. I think the walking worked. The pain is mostly gone, and felt better today than it did walking yesterday.

I'm feeling like I met my goal to run the marathon without derailing my recovery. Time will tell. 

No running today. Thomas Family Reunion in Nephi early in the morning. Golfing at 9am. Karen and all my children golfed together for the first time. Tiffany and Brittany tag teamed with taking care of baby Avery. We're not very good golfers, but we had a fun time. Then we went to Twin Pines, my parents property in Nephi Canyon. Good food, fun, and family. Last year I took 2nd in the BB gun shooting, losing to my younger sister Liz. This year I managed to win the gold. My first shot barely hit the target, but the remaining 9 shots were all 9's or 10's with three bullseyes. For 7 years I ran the Wasatch Back (Ragnar) Relay on this weekend, until we started having these reunions. It was hard at first to give up the relay, but not anymore. I thoroughly enjoyed spending the day with my extended family. Three of the five of us siblings are grandparents now. Getting old is bittersweet, but mostly sweet.

I went to the THS track with Kent. My legs still didn't feel fully recovered from the marathon. I knew I wasn't ready for speed work, but thought I might try some 8:30-ish mile repeats. I did fine with the first one in 8:26. During the second I felt a twinge in my right leg. I felt a second, and then when I felt the third I slowed to a walk then only jogged slowly after that. I don't think I injured anything. I'll just be patient and listen to my body and take what it gives me.

I was thinking this morning I'd like to improve my marathon pace from 11:22 at UVM last week to 8:30 or faster by St. George in October. I think it's possible if I can avoid injury as I try to continue my recovery and steadily increase my fitness. It's unknown what this old body is capable of these days, but I'd like to find out.

Solo run to Cascade golf course. After feeling a few twinges in my right calf when I tried to go uptempo yesterday I decided to take it easy today. I was only going to go 4 miles, but I felt good enough halfway in that I decided to go a little farther and ended up with 5.2 miles @ 9:21/mi. I went out at about 9:45/mi and back at about 8:55/mi. My legs felt good.

Water tank hills. It was great to have Kent, Larry, Jolene, and Kevin out. It felt a little like the old days when we all got out regularly.

The hills are always hard, but it was a beautiful morning with good company. My legs felt a little sluggish but held out well. My time up the hills was 18:50, 43 seconds faster than the last time 3 weeks ago. It felt slower, but that was probably just because Kevin and Kent pulled away and finished well ahead of me.

I'm a little bummed that it's the summer solstice already, with the days beginning to get shorter, but there's a lot of summer ahead.

Kevin wanted to run the 2000 N hill this morning. In the past it's been one of our regular runs, but this was the first time this year. Of course, Kevin didn't show. It was just Larry and me.

We ran into Gary just past the Jr. High and he was also headed up the hill so we three ran together. It was enjoyable...as enjoyable as running up a long steep hill can be. Larry had to get back to drive Jolene to work (other car in the shop) so I thought he'd turn back part way up the hill. He toughed it out and ran all the way to the top. I headed north at the Jr. High on the way back down to complete the 6 mile route. I hope Larry made it back in time.

Today, with the big hill route, it was just a "get it done" run. I wasn't fast but felt pretty strong throughout.

6 miles @ 11:10/mi (last level mile at 9:30-ish)

Did I mention it was a beautiful morning? Well, it was. I saw Jeff McClellan and his daughter jogging along the sidewalk as I was cooling down. I commented, "There are few things as enjoyable as running on a beautiful morning." It's most definitely true.

What an adventure! I'm reminded of Nephi's statement (1 Nephi 4:6-7), "And I was led by the Spirit, not knowing beforehand the things which I should do. Nevertheless I went forth...".

Larry called yesterday to say Jolene got into the American Fork 5K at the last minute and he was going with her. Kevin was hiking Mt. Timpanogos with his family. Wayne and I decided on a 12+ mile run up Provo Canyon. Last night Wayne called to say a couple of things had come up and he wasn't going to be able to make it. I was left alone.

I didn't feel settled about running alone up Provo Canyon. Just before bed I looked up how far it was to the finish of Jolene's race at AF high school...7 to 7.5 miles. This morning I considered again whether to do the solo run up Provo Canyon, or head to AF and share some time with my friends and a bunch of other runners. Canyon...unsettled. AF & friends...peace. I decided on the AF run. I figured I'd run the 7.5 miles there, maybe run a little more while there, and then probably ride back with Larry and Jolene.

Even though I was planning on the shorter run, I felt some promptings to prepare for a longer run. I ate some bread, peanut butter & honey, a banana, and hydrated well. I put some leftover shot bloks in the pockets of my running shorts. I lubricated for a long run. I put on sun screen and SPF chapstick. I packed a water bottle filled with ice and water. I carried my cell phone. I didn't pre-plan any of these things, but felt prompted to prepare with each of these things.

It was already in the low to mid 60's at 6am, but there was a comfortable breeze. I quite enjoyed the run there, averaging about 9:13/mi. I got there just as the 5K was starting. I jogged around a bit looking for Larry with no luck. I eventually located myself at the intersection (about 1/4 mile from the finish) where both the 5K and half marathon runners merged. I enjoyed watching the leaders come in and cheering on the runners.

When I saw Jolene come by I ran with her and her niece Angie for about a block. She said that Larry had decided to go to Provo Canyon and meet up with Wayne and me. Oops. I quipped I was hoping to ride home with Larry. She said I could ride with them, but they were stopped at Kneader's for breakfast, then I split off as they headed towards the finish.

I pondered what to do and quickly decided to head for home on foot. I knew it would be hot, but I had my cell phone and could call for a ride at any time. I ate my shot bloks, took a good drink of water, and headed out.

I avoided State St. and headed east on what ended up being 1100 N in PG. I eventually bumped into a bunch of runners, walkers mostly, at the tail end of the Strawberry Days 5K. After getting past the race I headed due east again. I knew I had some uphill to do sometime before I got home and decided to do it sooner rather than later. My 10:00-ish pace slowed to 12:00-ish. As I got more tired, the sun got hotter. I sought out shade where I could find it, and tried to stay hydrated.

At about mile 14 my water bottle was empty and I was feeling really hot. I found a water fountain at a small park near a church. I drank a half a bottle then filled it again. The sprinklers were on so I walked through them before continuing my run. The temperature was probably in the low to mid 70's at that point. It was about 80 degrees when I finished 2.5 miles later.

I felt some chills during those last few miles so I started walking for stretches in the shade I could find and trying to stay hydrated. I had called Larry before I started back and left a voice mail. He called my when I was at about mile 15. We talked about him looking for Wayne and me up Provo Canyon, and then he offered to come pick me up. I figured I only had a mile or two to go so I declined.

When I finally reached home I was beat by the heat...and the unplanned 16.5 mile run. Besides being very hot and very tired, I actually felt pretty good. I caught my breath, recovered a little, chatted with Karen, then soaked in a very cold tub.

I'm grateful for this morning's experience, and for the promptings to be prepared for it. I enjoyed a beautiful morning, picked up a couple of discarded bottles along the highway, cheered friends and fellow runners, saw three different races, helped catch a big friendly Husky dog who wanted to play and didn't want to go home, survived the heat, and successfully finished a 16.5 mile run. I feel like it was a tender mercy from God. As I've learned more about seeking and hearkening to the Spirit of God, I've learned that we can truly receive guidance often, and about all kinds of things, including Saturday runs.

It was just a little sad to get home and realize that most of my family was still in bed. They don't know what they're missing. 

Overall: 16.5 @ 10:10/mi 

I expected Kent and Larry this morning, and maybe Kevin. Nope. Just me.

I headed to the track anyway. My body is getting to where it can run double digit miles at 9:00-10:00 minute pace. I need to remind it that it's possible to do that at 7:00-8:00 minute pace. So I did three 1 mile repeats on the THS track this morning. My goal was around 8:00 minute pace. The results were 7:57, 7:56, and 8:02. I'll take it.

I was pleased with how I felt this morning after the long hot run on Saturday. I was still dragging a little yesterday, but felt recovered this morning.

Overall: 5.75 @ 9:47/mi. 

Kevin and I ran the 2000 N hill route this morning. He beat me up the big hill easily, and pulled me along the rest of way. Like I told him, I'm getting in okay downhill and even on-the-level shape, but my uphill fitness is lagging behind. I felt tired the whole run trying not to hold Kevin back too much. I felt slow, but my overall average pace (hills included) was 9:47/mi today, compared to 11:10/mi on the same route last Thursday.

My father, who turned 80 recently, told me when people ask him why he's so happy he tells them it's because he always sets his goals just 1 step ahead of him so they are easy to achieve. In another conversation he pointed out how dirt poor he used to be, and now they have in abundance everything they need to be happy. I'm a believer in "line upon line", "here a little, there a little" and that "by small and simple things are great things brought to pass" (Alma 37:6). I don't know if I'll ever get back to a sub-3 hour marathon, but I do know that if I consistently get out and run (and do other small things to improve my life) that great things will come to pass. It's been true for 52 years. That's the great thing about true principles, they can always be relied on to deliver as promised.

I ran the water tank hills with Kevin. I took it slow. I think my legs were still feeling the effects of the big hill run yesterday. I made it up the hills in 20:06 instead of 18:50 (last week).

Kevin was a couple of minutes late coming out and I had almost decided to not run. Last night I was invited to join the youth handcart trek at Martin's Cove my daughters are going on tomorrow thru Saturday. Some adult leaders couldn't make it at the last minute. Now I have to get ready to go at the last minute, but I'm grateful for the opportunity.

Kevin's daughter is also going. She and a couple of the other girls want to keep up their training and run in the mornings. They were looking for an adult to run with them. If I'm not busy cooking breakfast, maybe I can swing it. That would be enjoyable. 

For some must push and some must pull...la la la la la la la la.

I did a little running during our 10 mile handcart trek...jogging back to find two sisters from our "family" who had fallen way behind...running ahead to see how far behind the others we were...and racing the last half mile or so back to camp pulling a loaded handcart by myself.

I don't have time to share much about the trek, but it was a great experience. I was truly blessed to be a part of it. 

Went to the track with Kent. I ran 3x1 mile repeats again, targeting 8:00 minute pace. My times were 7:53, 8:04, and 7:49. Despite drinking water before the run, my mouth felt very dry. Perhaps I'm still a little dried out from three days in the heat and wind of the plains of Wyoming.

6 miles @ 9:43/mi

It was so humid (for Utah) this morning, and very warm for so early in the morning. It was slow going the whole way.

I ran past the Cascade golf course and back. There was a little excitement as I ran north just east of the golf course. There is a row of trees along the street. I must have been near some bird's nest because it would swoop down from the tree behind me and chirp at me then fly to the next tree. It chased me for 5 or 6 trees. It only came at me a couple of times on the return trip. 

10 miles @ 9:46/mi

I went to Provo canyon with Larry and Jolene. We met Wayne and Jolene's niece Angie there. I ran the first bit with Larry then Wayne and I went on to run 5 miles up then back. Neither of us felt much zip in our legs.

I've been kind of dragging since the handcart trek last week, then there were a couple of "not enough sleep" nights around the 4th of July. I hope to get back to a regular schedule. 

5.6 miles @ 9:46/mi including 3 x 1 mile repeats at 7:51, 7:53, and 8:04 with 1/4 mile rest in between.

This is my weekly "remind my body how to run faster" run. Larry had walked to the track with Ozzie but didn't run. Kent didn't make it this morning either so I was alone. It was hard work, especially the third repeat, but I'm still optimistic about little signs of improvement.

At the beginning of our lesson in priesthood meeting yesterday, our teacher (Ken Slater) wrote the acronyms MTTY and LTTT on the chalk board. I find it fun to try to guess what acronyms stand for, but couldn't figure these out. They are "More Today Than Yesterday" and "Less Tomorrow Than Today". I don't think I'll forget them. They represent one of the key principles (to me) of success, achievement, growth, and change. This principle is also reflected in "line upon line", "here a little there a little", and "by small and simple things are great things brought to pass."

I've had some excerpts from the following quote by David O. McKay on my bathroom mirror for years:

"Little things are but parts of the great. The grass does not spring up full grown by eruption. ...The rain does not fall in masses but in drops...Intellect, feeling, habit, character, all become what they are through the influence of little things...it is by little things, by little actions, that every one of us is going—not by leaps, yet surely by inches—either to life or death eternal.

"Life, after all, is made up of little things. Our life, our being, physically, is made up of little heart beats. Let that little heart stop beating, and life in this world ceases. The great sun is a mighty force in the universe, but we receive the blessings of his rays because they come to us as little beams, which, taken in the aggregate, fill the whole world with sunlight. The dark night is made pleasant by the glimmer of what seem to be little stars; and so the true Christian life is made up of little Christ-like acts performed this hour, this minute—in the home, in the quorum, in the organization, in the town, wherever our life and acts may be cast."

There is application of this principle to running, as to all other aspects of life. 

2000 N hill route. 6 miles @ 10:16/mi.

Got a big blister on left instep for some inexplicable reason. 

Water tank hills. 19:33 up the hills.

Aggravated yesterday's blister. 

South Fork Park to mouth of Provo Canyon. 7 miles @ 8:42/mi.

The blister from Tues & Wed returned and I walked at the end to try to minimize the damage. It's about the size of an elongated silver dollar on my left instep, raw flesh under a flap of skin. It's going to take some time to heal completely.

Provo Canyon. 10 miles @ 9:48/mi.

I didn't run all week to let my blister heal. It was fine. I felt some pain in my right foot and right hip, and my right calf was tightening up near the end, but overall I was pleased to get in 10 miles with minimal discomfort.

Trefoil to mouth of Provo Canyon. 10 miles @ 9:05/mi.

2012 Thomas Family Staycation week. I tweaked my knee on Monday playing tennis or exercising Tuesday morning. Due to the knee and the vacation activities I didn't run all week until Saturday.

I wore my knee brace and it didn't bother me. I felt some pain in my right foot and right hip, but that's been going on for a while. I felt some new tightness in my right calf near the end.

Overall I was pleased with the run. I'm not where I hoped I would be at this point in my training this year, but I'm okay. I'll adjust my expectations and persevere. 

At least one of you (thanks, Tom) is wondering if I'm okay so I thought I'd drop a quick note in here. I'm okay, just old and getting older, and too busy/lazy to blog. I've been running more than I've been blogging, but that's still not been much. The last two weeks have been no running during the week then a 10 miler on Saturday. I broke the pattern by getting a normal Monday run in this morning.

The first week of no running was to let a huge blister heal on my left instep. It first appeared on a normal Tuesday morning easy run. I was wearing my normal shoes and socks. I have no idea what caused the blister. It got worse on Wednesday's run (about the size of an elongated silver dollar) so I didn't run again until Saturday. It felt good for about 6 miles then resurfaced. I decided to let it heal completely, which took a week. It was fine on the next Saturday's 10 miler.

The second week (this past week) was our family's Staycation. We played tennis on Monday (among other activities), and I visited my parents early on Tuesday morning during which time my 80 year old father tutored me on his daily exercise program including deep knee bends. I'm not sure if it was the tennis or the knee bends, but all week long after that my left knee felt sore and a little swollen. I decided to skip running during the week so I could remain mobile for the remainder of the week's activities.

I was nervous about Saturday morning's run, but I wore my knee support and got in 10 miles at about 9 minute pace without aggravating my knee or getting a blister. That doesn't mean I was pain free. I have had some pain in my right foot, my right calf, and my right hip, but so far they are still manageable.

I've been blaming all these aches and pains on my age, but while I was visiting my 80 year old father he noted that despite his heart, sight, and blood pressure issues, he doesn't really have any pain anywhere. He worked construction and was always stronger than me, and still is. He does 100 mini pushups, 100 overhead pulls, and 100 modified jumping jacks every day, along with his deep knee bends and various other exercises. He said he recently added 20 regular pushups everyday. I have a feeling I could benefit from following his exercise regimen.

A little anecdote my dad shared with me. He said his blood pressure jumped really high recently (my parents rarely tell us of their health issues in a timely manner) while he was eating. He began to feel like this was the end. I guess he doesn't tell my mom about his health issues either because about this time she offered him an ice cream cone. He figured if he was going to die he might as well go out eating an ice cream cone.

Fortunately, he lived to tell me the story and was doing great when I visited him. He told me he's not concerned at all about death. I think his words were, "There's not 5 minutes difference between here and there." Since it's unlikely my parents will let us know there is something wrong until it's too late to say goodbye, as I left I said, "If I don't see you again, thanks for being a great dad." We don't say stuff like that much. I guess it wouldn't hurt to express love and gratitude a little more often to him, and my mom, and my wife Karen, and my children, and...

Well, I'd better go. If I don't see you again, thanks to all of my running buddies out there for your encouragement and friendship. "Because I knew you, I have been changed for good." (Any "Wicked" fans out there?)

That wasn't so hard. It felt pretty good...

I intended to run late this morning after I dropped my daughters off to go to YW camp. I took about 3 steps and my hip was so tight and painful that I turned and walked back into the house.

I stretched my right hip well this morning and it didn't bother me too much on the water tank hills run. I wasn't fast, but I got it done. 19:06 up the hills.

Ran the Cascade route with Wayne. 6 miles @ 9:11/mi.

Out at 9:40/mi, back at about 8:45/mi. I'm slow and my old body aches, but I'm just glad to be able to be running.

I drove up to the MIA Shalom girls camp to do gate guard duty on Friday night and help pack up and pull the trailer home on Saturday morning so I didn't run on Saturday.

While on guard duty at the gate, about 2:20am a car stopped at the beginning of the road up to the camp. I watched it for a while. When I finally got out I think they caught a glimpse of my 52 year old 5'7" overweight body and were scared off. Either that or they saw the light come on in my vehicle and realized someone was watching them. Whatever the reason, I was glad to see them leave. The next morning someone said they saw a couple of beer cans down there as they were driving in.

When we were leaving Saturday morning they said there were runners doing a race in the Fairview direction and recommended we drive home via Scofield. My daughter Emily and I decided to go the Scofield direction and really enjoyed the drive home, including stopping to buy buffalo jerky and watching up close as a firefighting helicopter lowered to fill its bucket with water just off the side of the highway. Some who drove the other direction past the runners said that at one point there was a flock of about 300 sheep crossing the road. They said it was funny watching the runners trying to make their way through the closely packed sheep, who were also leaving droppings all over the road as they crossed. 

3x1 mile repeats, roughly 7:50, 8:05, 7:50. Between the first and second miles I mistepped on the edge of the track and tweaked the inside of my left ankle, the same area I injured earlier in the year when I stepped on a walnut during a dark early morning run. I ran it off, so to speak, but it was sore when I got home. I have a bag of frozen corn on it now. I'm planning on it being okay to run on by tomorrow.

It seems it's rare for a runner to run pain free. I don't know if I'll ever experience that again. I haven't given up. I do believe in miracles.

My left ankle was pretty tender this morning so I skipped running. I was at work late last night so I didn't mind sleeping in. I'm feeling some new high hamstring "butt" pain, too, after Monday's run. All these aches and pains remind me that endurance running refers more to the training than to the races.

Water tank hills with Larry and Jolene. Met Kevin on the way home. Up the hills in 19:14 today. Not bad, not great.

With all the aches and pains I've been having, it's good when I feel best when I'm running. None of the pains really affected today's run much, except to warn me to not push it too hard. 

Met up with Larry, Wayne, and Kevin and headed to Cascade. Larry's Australian shepherd Ozzie lagged behind us as we crossed 1600 N shortly into the run and was hit by car. This was the second time I've seen him hit on a run. The first time he walked away from hit. Amazingly, he also walked away from this one, even though he was hit solidly and was knocked clear into the gutter. Kevin went for his vehicle to haul Ozzie home and Ozzie actually jumped into the back of his SUV. I'm sure he'll be sore, but he seemed okay.

Larry drove him home and told us to go ahead with the run. Lyle was running just behind us when Ozzie was hit and joined us for the run. I went 6 miles @ 9:28/mi. Wayne and Kevin were out in front, and on the way back Lyle also pulled well ahead of me. I really struggled at the end of the run. I felt like I was finishing 16 miles instead 6 miles. Maybe I was channeling Ozzie...I sort of felt like I'd been hit by a car. Oh well, at least I got some good "keep going when you feel dead" training in this morning.

10 miles @ 9:43/mi. Various aches and pains are hindering a step up in my training, but I'm grateful to still be able to run. I really enjoyed being out with my running buddies.

I went to the track with Kent and Larry but I didn't do any speed work, I just ran at an easy pace the whole time. I probably won't push the pace until the "butt pain" on my right side gets a little better. From what little research I've done it might be my piriformis. I'm planning to try some of the exercises I found online and see if they help.

Slow 6 miles on the 2000 N hill run. Plenty of hip and butt pain this morning. I'm beginning to feel the neuroma numbness in my right foot again, too. Maybe it's time for another visit to Dr. McLane. It's either that or start shopping for a comfortable rocking chair.

On a more positive note, some of the other pains I've wrestled with over the last couple of years aren't bothering me...the sacral stress fracture appears fully healed, and I think I've recovered fully from the inguinal and sports hernia surgery last December and am no longer bothered by groin pain.

From all the tape on athlete's bodies in the Olympics, it appears that runners aren't the only athletes for whom pain and injury always seem to be lurking nearby. 

Some lyrics (slightly modified):

Nobody knows the trouble I've seen.
Nobody knows my sorrow.
Nobody knows the trouble I've seen.
Glory hallelujah!

Sometimes I'm up. Sometimes I'm down.
Sometimes I'm almost to the ground.
Although you see me going along so. (or slow)
I have my trials here below.
If you get there before I do,
Tell all-a my friends I'm coming to heaven. (or the finish line at the St. George marathon)

For anyone who's wondering about me, I've been doing some slow running mixed with some injury downtime, I just haven't been logging it. I'm still planning to do the Red Rock Relay in a couple of weeks and the St. George marathon.

5 miles @ 9:58/mi 

5.25 @ 11:08/mi

Red Rock Relay Leg #5:  3.92 @ 9:49/mi

Near the end of leg #17 while running in the very dark desert I looked over at the sign and flashing light at the one mile to go mark. I read 3 or 4 words before I found myself hitting the gravel road. I must have stepped on a rock or mound of grass. I rolled my right ankle and scraped up my right shin and the palm of my right hand pretty bad. I walked briefly and then ran in the last mile. I had been holding off a younger female runner for a while, but with the fall she passed me, asking if I was okay. I finished pretty strong. I doctored up the scrapes pretty well and they didn't really bother me, but my ankle sprain stiffened before leg three so I was unable to run my last leg.

I was scheduled to run leg #29, but after my fall on my second leg I didn't feel like my ankle was up to it. Kevin added Joe's leg on to his own then Joe ran my leg. It's nice to have good friends to pick up our slack when we fall short.

7.5 @ 10:58/mi

3.2 @ 11:28/mi

5 miles @ 10:18/mi

10 miles @ 10:54/mi

3.8 @ 11:07/mi

5 @ 9:48/mi

5 miles @ 9:57/mi

7.4 miles @ 9:47/mi

This was my 10th St. George marathon and the slowest of all my 19 marathons, but it was one of my favorites.

In the weeks, days, hours, and minutes before the marathon I often questioned why I was still planning to run. Various injuries have hampered my training most of the year, with the latest and most serious being sciatic pain in my right buttock, which my doctor thinks is being caused by a degenerated L5-S1 disk. She recommended an MRI, but wasn't opposed to me waiting a while to see if it got better with stretching, strengthening, and anti-inflammatories.

I backed off my training, running fewer miles, slower and less frequently, and tried to heal. Two weeks before the marathon I ran 10 miles on a Saturday to see if the pain got worse with distance. It didn't, so I decided to go ahead and attempt the marathon. Even if I didn't finished it would get me into the 10 year club, which would mean no more lottery.

I decided to start with Larry and Joe Judd and see how it went. We enjoyed Joe's company until Veyo hill, where he didn't feel like walking it like Larry and I knew we had to if we hoped to be able to finish. He went on to finish 17 minutes ahead of us.

Larry and I shared the same strategy, which seemed to work for both us. We walked most of the hills and all of the aid stations, and occasionally walked part of a flat or downhill when either of us felt like we needed. to. We took shot bloks, drank plenty of water, tried to cool off as it got hot later in the race, and mostly just enjoyed the experience and one another's company.

My blog title and running philosophy is "Every race is an adventure." I told Larry late in the race that this marathon wasn't an adventure, it was a pleasure. I meant it. I had aches and pains and discomfort...most marathoners do...but I never felt distressed or discouraged. I enjoyed the weather, the scenery, the other runners, the volunteers. Mostly I enjoyed Larry's company, and I drew strength from him as he journeyed cheerfully on even though I knew he was in as much or more pain and discomfort than I was.

As Larry and I crossed the finish line at 5:17, I felt just as satisfied as when I finished in 2:52 30 years ago. This marathon was a pleasure and an adventure. Adventures come in all shapes and sizes, and the happiness we derive from them depends mostly on our attitudes and expectations.

I left Orem on Friday about noon and returned about 5:30pm on Saturday. My quick trip and slow time meant I didn't get to see many of my running friends that I usually see. I hope each of you had a positive experience. I hope to see you at a soon along the road or a at a future event.

About 7.5 miles, easy pace, with Larry, Wayne, and Kevin on the newly paved canal trail. First run since the marathon two weeks ago. My aches and pains are no worse than before the marathon, but not much better either. It will be interesting to see what I decide to do about the sciatic pain in my buttock. I don't feel like thinking about it right now, so I won't.

Wayne and I ran a 4.7 mile Lindon loop @ 9:10/mi. I was pleased with being able to run that fast (relatively speaking) with little buttock pain. I plan to stick to 4-5 mile runs on Tue/Thu for a while, with a longer/slower run on Saturday.

Kevin and I ran a 4.2 mile route towards Cascade golf course and back @ 8:54/mi. It was pretty cold and it snowed on us the entire time. I kind of enjoyed it.

7.5 @ 9:42/mi

First two miles were very easy pace @ 10:50/mi. Next 1.75 @ 9:40-ish. The 3.75 miles back down were 9:00-ish pace.

About 5 miles, no watch.

4.1 miles @ 8:42/mi

Solo run up Provo Canyon, 10 miles @ 9:26 mi
9:50/mi up, 8:58/mi down, last mile 8:52
Effort level: medium+
Right buttock pain level: 3-4
Right outer hip pain level: 3

Even though I ran later than normal, it was still a little breezy and chilly with a headwind on the way up. With sunny blue skies, a tailwind, and yellow leaves on the tree and underfoot, the run back down was beautiful.

I was only planning on 8 miles but got distracted and was at about 4.6 miles before I realized I should have turned around at 4. I figured if I was going to run 9.2 I might as well run 10 so I went on and turned around at 5. 

5 miles @ 9:10/mi.
Fastest: 8:36 (downhill, tailwind)
Slowest: 10:01 (uphill, headwind) 

Effort level: medium+-medium++
Right buttock pain level: 2-3
Right outer hip pain level: 2
Right IT band: 1-2

I didn't look at my watch until the end of the run. I was hoping for closer to 9:00/mi pace but the temperature was in the teens so I'm okay with 9:28/mi.

5 miles @ 9:31/mi with Larry, Wayne, and Kevin.

The first 1.5 miles were at 11:00+ pace. One mile on the way back was at 7:53/mi. Two miles were at 8:41 and 8:53. Wayne and Kevin really worked me on the way back, but it felt pretty good. My pain levels were all at 2 or below. We'll see if that remains true through today and tomorrow. 

5.1 miles @ 9:27/mi

8 miles @ 9:33/mi

I was planning on 10 miles but my right knee started hurting such that I felt it was prudent to walk the last two miles home. It was a nice run, and a nice walk. There were quite a few people out on the new canal trail burning calories in preparation for Thanksgiving dinner. 

Solo run, variation on the neighborhood 5K route. 

4.8 miles @ 9:13/mi

The first 2.8 miles were @ 8:52/mi then I backed off for the last 2 miles. 

The knee pain from my Thanksgiving run did not return...thankfully. 

5 miles @ 8:47/mi - 9:08 9:04 8:48 8:24 8:33 (some uphill out, some downhill back)

Mild morning. I started solo, Kevin caught me after 1/2 mile or so. He had to be back at 6:30am and I wanted to run 5 miles so we ran what was a fast pace for me these days. My chronic pain levels never got above a 1-2 level, mostly 1. Quite encouraging. 

8 miles @ 9:27/mi - 11:10, 10:13, 8:55, 8:55, 8:58, 9:07, 9:30, 8:42

It was great to have the gang together again - Larry, Jolene, Wayne, Kevin, and me. We ran the new canal trail. It's great to have such a nice trail so close by. We still prefer some of the features of the Provo Canyon trail...trees, river, headwind & uphill at the beginning of the run instead of at the end.

We were pushing hard at the end of the run when Kevin's dog Dash clipped my heel and I dropped to the road. My right elbow hurts a little, but I came out pretty much unscathed. Note to self: Don't race against someone with a dog on a leash.

I know we could use some precipitation, but this mild weather has been nice. I went golfing with my sons and a friend again on Thursday. Golfing on Nov 29 in Utah. Nice. I even shot a 43, a new PR for me.

My plan to only run 3 days a week seems to be working. I'm getting a little faster, but mostly my chronic pains seem to be getting a little better (less), too. Sometimes I don't feel any pain at all, a rare state for most runners, especially at my age. 

4.7 miles @ 9:07/mi. A couple of miles were at 8:40 and 8:48 early on, but I ran out of gas the last couple of miles. I'm still slowly improving, however, without aggravating injuries so I'm pleased. I'm surprised how little it bothers me when Kevin and Wayne can't hold back any longer and gradually pull away. I'm still hopeful to be back even (or ahead) of them someday. I just hope it's me getting faster and not them getting slower.

4.3 @ 10:22/mi with Larry.
4.3 @ 9:23/mi solo.

Easy runs up Provo Canyon. 

5.5 miles @ 9:36/mi

Solo run on canal trail towards Cascade golf course. First time under the tunnel at 800 E. What a blessing the new trail is.

I know politicians get criticized often, and often rightly so. You can't please everyone all of the time, and we don't all share the same values and priorities. But in my opinion they have managed to accomplish some pretty good things around here, in the past and recently. Some examples that come to mind: Provo River Parkway, canal trail, Trax, FrontRunner, Orem city street lamps, many road projects including Pioneer Crossing and the new I-15 through Utah County. Credit should be given where credit is due. Thanks.

6 miles @ 10:02/mi

Wayne and I didn't let a few inches of new snow, and still falling, stop us and went ahead with our run up Provo Canyon. We ran what would normally be an easy pace, but it wasn't all that easy. I  felt like I'd run 8-10 miles at 9:30 pace instead of 6 miles at 10:00. We commented about how runs like these separate the weak from the strong, or more importantly, how they help us move from weaker to stronger. We both enjoyed and felt good about the run.

6 miles @ 9:27/mi