Every Race is an Adventure!

Cross training - basketball in PG with Andrew and company.

6.1 miles @ 9:48/mi.  Murdock trail north solo.

The holidays with lots of snow followed by frigid temperatures really hampered my running. The rest is probably okay because my legs were feeling tired.

The days are slowly getting longer. I hope I can keep running through the difficult months of January and February.

5 miles @ 10:21/mi  Just keep running. Just keep running. Just keep running.

5.6 miles @ 10:17/mi.  Murdock trail north with Kevin and his daughter Katie.

Very enjoyable having such pleasant company. The bright moon was beautiful.

6.1 miles @ 10:23/mi.  Murdock trail north with Kevin.

The temps are a bit warmer, but it felt colder almost. I think the humidity has been high.

6.1 miles @ 9:48/mi.  Murdock trail north solo.

8 miles @ 9:13/mi  Murdock trail north with Wayne, Kevin, and Alex.

It was great having Wayne along on a run again, and having Alex run with us was a extra bonus. Alex is a soccer player, not a runner per say, but I don't think he broke a sweat on the run.

This was mostly an easy social run, but I threw in a quick mile on mile 7 (7:47/mi).

6 miles @ 9:28/mi  Murdock trail north with Kevin.

6.1 miles @ 8:55/mi  Murdock trail north solo.

I pushed at marathon pace today. There was a light covering of snow in some areas but the trail was mostly just wet with the temps just above freezing.

I pushed the last 0.2 miles @ 6:53/mi. It feels good to see that 6, even if it's only for 0.2 miles.

6 miles @ 9:55/mi  Murdock trail north solo. Easy day easy.

I tried out my new running pants and shoes with success.

I feel like I got a good deal from Running Warehouse (http://www.runningwarehouse.com). I got two new pairs of Saucony Guide 7's for $64 each, and $80 Asics running pants for $40...plus 15% off using coupon code FB15D...and free shipping.

One of the pockets in the pants wasn't stitched all the way across. It was easier to slip stitch it myself than to return them. Both my mother and my wife have worked in sewing factories in the past. It's hard/boring/tedious work. I have compassion and can forgive a mistake here and there.

6 miles @ 9:06/mi  Murdock trail north with Kevin.

A little colder this morning.

6 miles @ 8:44/mi  Murdock trail north solo.

I found myself alone this morning. I didn't really feel like running fast, but I decided to throw in some random ~20 sec uptempo fartlek intervals throughout the run. That resulted in me running the slower portion of the run faster as well.

The first warmup mile was 9:57. Then I started inserting the fartleks and ran the next 3 miles in 8:44.43, 8:45.83, and 8:44.01 (all within 1 sec of each other). The next mile I chased a runner ahead that I was slowly gaining on and ran that mile in 8:21. I continued the next 0.4 miles to the steps where I leave the trail by Kevin's house @ 8:15/mi. I rolled the next 0.4 miles down to the 4-way stop @ 7:45/mi, then pushed the last 0.2 miles level @ 7:13/mi.

Those little fartlek pushes at the beginning really got/kept my tempo up. As I passed that runner late in the run I thought this was good training for passing competitors in a race. I always like to pick up the tempo a bit as I pass so they don't try to come with me.

10 miles @ 9:25/mi.  Murdock trail north with Wayne.

Very enjoyable run with Wayne on a cold, sunny morning. Wayne's been recovering from an injury but has managed to do a little running, and basketball cross training. I was pleased to see him hold sub-9:30 pace for these 10 miles. I think it's been a while since he's run that far. 

Thanks to Kevin and Wayne this was my first 40 mile week since St. George last October. Kevin wanted to run Friday so I got out for 6 miles when I normally haven't been running on Fridays, and this morning I was prepared to only go 8 with Wayne but he chose to go 10.

If we can stave off injury, I think Wayne (3:55), Kevin (3:30), and I (3:40) all have a chance at BQ times at St. George this year. I finished in 3:47 last year, and Wayne and Kevin were both in better shape than I was until they got injured.

Looking forwrd to the adventure of a new running season.

10K: 49:34 (6.2 miles @ 7:59/mi)  Murdock trail north solo.

Being a holiday, I decided to sleep in today. I knew I was risking not running later, but there was also the possibility or running in mild weather in the sunshine. I finished up the day's projects and was able to head out for a run at 4:45pm. It was about 41° and sunny...really nice.

I told Karen I was tired from working and needed a relaxing break so I was going for a 6 mile run. As soon as I started I knew I wanted to go uptempo. I was thinking it would be good to see if I could hold 8:30-ish pace for 6 miles.

The first mile has a short but steep climb up Main St. then some lesser uphill to the trail. When I saw that I ran it in 8:35, I felt more confident about breaking 8:30 for the run..then I ran miles 2 and 3 in 7:52 and 7:58. I was at 8:07/mi overall when I turned around just past 3 miles.

I knew the uphill at the beginning would be downhill at the end, but as I turned around I realized I'd had a tail wind, and I already knew it was slightly uphill on the way back (the water runs the other direction). I figured if I could hold the 8:07 pace average for miles 4 and 5, I might be able to pull it down to a sub-8:00 average by the end.

I ran miles 4 and 5 in 8:04 and 8:07. I held 7:50/mi for the first 0.65 of mile 6, still on the trail. I then headed down 2000 N, then little up/big down Main St. Mile 6 split was 7:37/mi...over pace 8:01/mi. Because I had gone past 3 miles before I turned around, I still wasn't home, so I decided to go to 6.2 miles, a 10K. I ran the last 0.2 miles at 6:40/mi. Final overall 10K pace: 7:59/mi. Victory!

After a quick shower I really did feel refreshed and renewed. Then Karen walked in with pizza from Pizza Hut. It's wise to enjoy the good times when they roll around. I'm off to enjoy my pizza now.

6 miles @ 9:50/mi.  Murdock trail north solo. Easy day easy.

6.2 miles @ 9:58/mi.  2000 N up to Dry Canyon trailhead.

The roads were clear, so despite the 16° cold I took my headlamp and decided to run up the big hills today.

My weather app said "feels like 1°" in the morning. I didn't feel up to getting out after work either.

I did do core excercises in the morning.

6.1 @ 8:43/mi.  Murdock trail north solo. (last minute decision to run)

Since I skipped running yesterday morning, and again in the evening, I decided I needed to get out this morning. I chose to push miles 3 and 5 at threshold pace and try not to slow too much after each one.

Splits:
Mile 1: 9:45  (includes 0.6 miles up to the trail)
Mile 2: 9:09
Mile 3: 7:42
Mile 4: 9:25
Mile 5: 7:40
0.5 to trail exit: 9:51/mi
0.4 coasting down to neighborhood: 8:10/mi
0.2 final kick: 6:36/mi

I felt strong. It felt good.

11.2 miles @ 9:03/mi.  Murdock trail north with Kevin.

It was a little on the cold side this morning, but I was dressed well and it was great to get in a long run with Kevin. And I'm pleased with 9:03 pace on a cold day when I was just trying to run steady, not fast.

My left rib is still pretty sore at times. I injured it when I fell playing basketball 3 weeks ago. At least it usually just aches after I exert myself and doesn't really bother me during runs.

6.1 miles @ 9:15/mi.  Murdock trail north with Kevin.

6 miles @ 9:14/mi.  Murdock trail north with Kevin.

Our pace was about the same as yesterday, but yesterday felt hard and we didn't talk much near the end. Today we were comfortable and coversational to the end. Interesting.

6.2 miles @ 8:31/mi.  Murdock trail north solo, via Main-2000N

Kevin said he couldn't run this morning, so I skipped going by his house and went directly up Main to 2000N to the trail. I used the 0.5 mile up to the trail as warm up then pushed uptempo the remaining 5.5 miles.

0.5: 9:55/mi
Mile splits: 8:16, 8:22, 8:23, 8:44, 8:35 (slight downhill out, uphill back)
0.3: 7:51/mi (down from trail)
0.2: 7:06/mi (4-way stop to home)

Good run for me. Great way to start the day. I enjoyed the milder weather. I started with zipped up collar, headband, and gloves but unzipped and removed the headband and gloves by the end. I also didn't wear my calf sleeves this morning. My legs feel pretty strong (knock on wood).

6 miles @ 9:14/mi.  Murdock trail north solo.

I skipped running yesterday morning because of the Count of Monte Cristo, and nearly skipped again this morning for the same reason. I've been reading the book and last night Karen and I attended the American premier of the musical at BYU. I missed yesterday to finish reading the book before the play (and because my daughter late the night before had asked me for a father's blessing the next morning), and after being up late last night when the alarm went off this morning I turned it off and got back in bed.

At 5:25 I was still awake so I made a quick decision and by 5:32 I was on the street running. It was mild this morning, with the streets wet after a rain, and with cool, clear air. I didn't push but just held a steady pace throughout as I pondered the "wait and hope" message of the Count of Monte Cristo, and other things, and greeted an occasional runner or biker. It was nice.

8.8 miles @ 9:50/mi.  South Fork canyon (Vivan to Trefoil) with Wayne.

With the mild weather Wayne and I decided to run up South Fork this morning. There was some black ice in spots, and a little white ice/snow near the top, but the road was mostly pretty clear. The trees on the mountainside were frost coverd, but those down nearer the road were not. Some had drop of water on the tip of each branch that looked pretty cool as they reflected the light. It was overcast, and a little chilly, with temps in the upper 30's.

We didn't push going up, or the first part coming down. I did push the last 3 miles down, with splits of 7:37, 8:03, and 7:32. I held pretty consistent effort; the split differences reflect the ups and downs.

It was a good run. Running up the canyon was a nice change. I enjoyed Wayne's company. We missed Kevin, who was with the Boy Scouts at Klondike.

With the relatively mild weather, January was a good month for running. I ran 148.8 miles and ran 24 of 31 days, all of them outside.

6.1 miles @ 11:16/mi.  Neighborhood loops with Kevin, Larry, and Lyle.

It was great to be able to run with Larry and Lyle this morning. It's been a while. Larry and I started from my house then shortly met up with Kevin. Larry was just going short so we ran up and around the Northridge Park loop and back. Just before getting to Larry's house we ran into Lyle. He followed us to Larry's then Kevin and I looped up to Northridge Park again with Lyle. At the 4-way stop Kevin had to head back. I continued on with Lyle back to his house then added another couple of miles on my own, which included looping back up to Northridge Park a third time. Just before I left the park loop I saw a couple of runners go by pretty fast. I came out on the road and chased them down then pushed on to home,

The last 0.4 miles was at about 7:20 pace. The overall pace was only 11:16/mi., as Larry and Lyle are just getting back into running, but I didn't mind one bit. The both seem committed. I hope so. It was so nice being able to run and talk with them again. 

6 miles @ 9:14/mi.  Murdock trail north with Kevin.

We probably averaged closer to 9:00/mi together. The overall average pace includes about 0.6 miles at around 11:00/mi pace. I had a really hard time getting started this morning as I ran up to Kevin's house.

6.2 miles @ 9:42/mi.  Murdock trail north then back thru Lindon solo.

Easy day. I was expecting to run with Kevin, Larry, and Lyle this morning but ran alone. The threat of rain may have scared them off. It was dry (roads a little wet) and about 40°. Great running weather.

6.5 miles @ 8:27/mi.  Murdock trail north solo. 40°-ish

I opted for 4 x 1 mile intervals this morning w/ 1/4 mile recovery jog in between.

1 mile @ 10:00/mi - warmup (0.5 moderate uphill)
1 mile @ 7:34/mi - slight downhill
0.26 @ 10:14/mi
1 mile @ 7:31/mi - slight downhill
0.26 @ 10:55/mi
1 mile @ 7:49/mi - slight uphill
0.25 @ 10:17/mi
1 mile @ 7:43/mi - slight uphill
0.33 @ 10:17/mi
0.45 @ 7:17/mi - moderate downhill

Great morning.

6.1 miles @ 10:19/mi.  Murdock trail south solo.

Easy day easy.

10 miles @ 9:42/mi.  Timp park to Vivian park with Kevin, Wayne, Larry, and Jo.

It was so great having 5 of the old gang together to run again. Having it be 55° at 7:45am in early Feb was also great...and something none of us old runners could remember ever occurring before.

Larry's just getting back into running so we stayed with him and ran slower for the first 1.5 miles. We then picked up the pace a little. I was thinking I might throw in a couple of fast miles at the end, but my legs were so tired that I could only get down to about 8:20 pace for the last 2 miles.

I'm satisfied. I've been averaging 30+ miles per week for quite a while and this week I bumped up to 40. I also pushed pretty hard on Thursday. My legs felt pretty tired during today's run.

My daughter got her LDS mission call yesterday to serve for 18 months in Sao Paulo, Brazil. She's pretty excited. We're all pretty excited. She's such an amazing young woman. She'll be a great missionary. (Kevin's daughter is currently serving in southern Brazil.)

6.2 miles @ 9:32/mi.  Murdock trail north with Kevin.

Easy day easy.

6 miles @ 9:14/mi.  Murdock trail north with Kevin.

3.3 miles @ 10:45/mi.  Meandered solo through neighborhood streets.

Recovery day. The victory this morning was just getting out the door.

6.1 miles @ 8:46/mi.  Murdock trail north with Kevin.

After the 3 mile turn around we pushed uptempo the next 2 miles: 8:09, 7:49.
We then recovered at about 9:50 pace.

From Kevin's house home I ran:
0.37 @ 8:25/mi (downhill)
0.23 @ 7:35/mi (from 4-way stop)

12 miles @ 10:05/mi.  Great run with Kevin, Wayne, Larry & Jo.

We headed up the hillside from Timpanogos park and ran about 2.75 miles together at easy sightseeing pace until we descended to Nunn's park. At that point Larry and Jo headed back to Timp park on the Provo River trail. Kevin, Wayne, and I continue up to Vivian park. Kevin had to get back so he headed back and Wayne and I continued on up South Fork a ways (to the 6 mile mark on my watch).

On the way back down, shortly after leaving Vivian park Wayne encourage to go on ahead, so I did. After having my legs feel so tired last Saturday, I had taken Friday off this week, hoping to be able to push sub-8:00 at the end of today's run. (I only managed about 8:20 pace for a couple of miles last week as I recall.)

I only managed 8:25 the first mile, and was feeling pretty tired. I was a little discouraged, but rationalized that the hill running had zapped my legs some. Perhaps it was more that the trail is more level than downhill at that point, or I was just warming up. I was very pleased to average 7:38/mi for the next 3.5 miles (7:46, 7:36, 7;35, 7:31/mi for 0.5). I cooled down with a 1/2 mile down to the fountain and back for a total of 12 miles.

I think it was about 15° colder this week than last, and there was a cold breeze. I felt a little cold at times, but ended up removing my gloves and headband by the end. It was a great run. I'm so blessed with time and ability to run, beautiful places to run nearby, and best of all great running friends.

Based on Jo's suggestion during the run, I stopped by Costco for roses and Godiva chocolates for Karen for Valentine's day. They were well received. The blessings from running are myriad.

6.6 miles @ 8:47/mi.  Murdock trail north with Kevin.

6 miles @ 9:19/mi.  Murdock trail north with Kevin.

Mostly easy pace. Picked the pace up a little as we along. Kicked the last 1/4 mile so at so 7:08/mi.

I watched my almost 3 year old granddaughter this morning. Grandma is sick and pregnant Mommy had a morning of tests at the hospital. We played a bit, had breakfast, then she settled in the bean bag chair to watch Disney Jr. and I darned 4 or 5 pairs of running socks. They each had a little hole in the toe seam. They're expensive so I watched someo YouTube videos and gave darning a try. I think they turned out okay. Time will tell.

6 miles @ 8:42/mi.  Murdock trail north with Kevin.

This was apparently a "get faster as you go" run.

9:35, 9:26, 9:03, 8:41, 8:08, 0.5 @ 8:03, 0.2 @ 8:26/mi, 0.35 @ 6:41/mi.

I ran in a pair of the socks I darned yesterday. They seemed to have held out okay.

4.2 miles @ 9:45/mi.  THS track solo.

I jogged over to the THS track 1) to see how dark it over there in case I opt to do some speed work there in the near future, and 2) to run on a softer surface for part of today's recovery run.

8 miles @ 9:09/mi.  Provo canyon with Kevin and Wayne.

The thermometer said 32°, but we all thought it felt much colder, more like 20°. None of us felt speedy this morning. At times I felt like I was barely moving. I was pleasantly surprised to see we had averaged 9:09/mi. It felt much slower. It felt good to finish.

I just noticed there's enough "felt" in the above paragraph to cover a pool table. Here's a version my English teacher may have liked better:

The mercury at freezing, our bones agreed. Our leadened legs labored. Blessed journey's end. Welcome rest.

6 miles @ 10:02/mi.  Murdock trail north solo.

My right hip and right IT band felt a little stiff and sore in the cold this morning.

6 miles @ 9:08/mi.  Murdock trail north with Kevin.

It was as cold as yesterday, but my average pace was about a minute per mile faster. Contributing factors: Kevin, no hip or IT band pain. I hope the pain yesterday was just an aberration. I took some pain reliever mid-day and again before bed last night, and did some rolling and stretching and felt much better this morning. I'll have to step up the rolling and stretching, I've been slacking.

6 miles @ 9:37/mi.  Dry Canyon trailhead, Murdock trail north, solo.

2 miles - 11:10, 13:01  Up Main, 1600 N, to Dry Canyon trailhead.
1 mile - 7:46  Down Dry Canyon Rd.
0.5 mile - 7:29/mi.  Down 1600 N.
1 mile - 9:21  Murdock north
1 mile - 9:02  Murdock south
0.5 mile - 7:16/mi  Down Main St. to home.

It was a good run. The pains from Monday did not return. I felt strong. I never really pushed hard, just at cruising speed.

6.2 miles @ 9:32/mi.  Murdock trail north with Kevin.

Easy day easy.

11.2 miles @ 8:59/mi.  Provo Canyon with Kevin.

It was around 30° at 6:30am when we started at Timpanogos Park, but with the strong, cold headwind it felt more like low 20's. At one point my hat blew off and I had to chase it as it blew back down the trail.

Of course, typically when you turn around and start running the direction that strong headwind becomes a strong tailwind, and doesn't feel nearly as cold. Fortunately, that was true today.

We mostly moderate pace up (Kevin chased a runner up South Fork for a bit and pulled ahead of me). Coming back down we raised our effort levels and pushed the pace harder.

Up, headwind: 9:58, 9:44, 9:50, 9:32, 9:46, 0.6 @ 10:23/mi
Down, tailwind: 7:37, 8:30, 8:06, 0.6 @ 8:14/mi, 8:12, 8:09/mi

Given the dark, cold, and wind I feel pretty good about this run. I felt some pain in my left Achilles and right IT band for a while after the run, but after some stretching...and especially after warming up...I felt much better.

6 miles @ 10:18/mi.  Murdock trail north solo.

Dark, light rain, mid-30's. Some right hip pain like last Monday. Maybe related to Saturday runs.

6.1 miles @ 9:47/mi.  Murdock trail north with Kevin.

Low 20's, light covering of snow. Just enough to hide the slippery spots. I slipped a couple of times. Kevin had a major slip. He was spared an epic fall by his graceful ballerina moves.

6.2 miles @ 9:02/mi.  Murdock trail with Kevin (part of the time).

13.1 miles @ 8:45/mi.  Provo Canyon down from Trefoil with Kevin and Wayne.

We watched the thermometer on Kevin's car drop from 35° to 22° as we drove up South Fork Canyon. It felt pretty cold as we started down.

8:42, 8:35, 8:37, 8:25, 9:02, 9:00, 8:16:
We ran a moderately easy pace down South Fork and down Provo Canyon to Nunns Park.

7:26, 8:06:
Kevin and I pushed the two miles from Nunns to Timpanogos Park. I started at 6:54 pace after 0.3, but that was too aggressive and I faded. Kevin finished about 45 secs ahead of me at the fountain.

8:41: Timpanogos to Wil's.

10:03: Hill up from Wil's.

9:30, 9:25: Just hanging on the last two miles home on the Murdock trail.

I feel good about running a 1:54:31 half marathon at mostly easy pace on a cold, early March morning. My goal was just to maintain during the winter, but I think I've actually improved a bit...due in part maybe to the relatively mild winter. Knock on wood...I feel like I've got a strong base built as spring approaches.

6.3 miles @ 9:19/mi.  Murdock trail north with Kevin.

We both felt the effects of the "spring forward" time change, but we both managed to get out of bed and get out to run.

Sick day. Slept most of the day.

6.4 miles @ 8:48/mi.  Murdock trail north with Kevin.

We threw in a little speed today. It felt good.
9:31, 8:45, 8:32, 8:07, 7:32, 0.9@9:07, 0.5@7:04

6.2 miles @ 9:12/mi.  Murdock trail north with Kevin.

The anti-vehicle gates on the trail, which were open for winter, are closed again. I guess that's a sign of spring.

It was encouraging to note this morning that we were running at an easy pace that we thought was around 9:30 or 10:00/mi but it was actually around 9:00/mi. Let's hope that continues. I would love for 7:30 pace to be my easy pace.

12.0 miles @ 8:42/mi
3.7 miles @ 12:59/mi

Kevin and I ran 12 miles (including 0.6 to his house):
9:35, 9:07, 8:38, 8:42, 8:43, 8:41, 8:40, 8:35, 8:36, 8:40, 7:21, 9:10

As we were pushing mile 11 we passed Larry & Jolene running the other direction. We were about 3/4 mile into our 1 mile threshold pace push so we greeted them but told them we couldn't stop. After finishing that mile in 7:21 we decided to go chase them down. Larry's just getting back to running so they weren't going especially fast.

I was beat and could only manage 9:10 pace. Kevin ran ahead and caught them before me. I ended up running about 3.5 miles with them then a little more back to my house. These were slow miles, but it so nice to be running and chatting with them again.

I was tired and slow miles are always harder than faster miles. I was planning on 13.1 miles in a little under 2 hours. Instead, I went 15.7 miles in a little over 2.5 hours. I guess it's good "time on your feet" marathon training.

6 miles @ 10:02/mi.  Murdock trail north solo. Easy day easy.

I think I'm still recovering some from Saturday's run. I realized today, running without Kevin, that I used to push harder on solo days. Now that he's outrunning me I'm taking advantage of solo days to do a slower recovery run.

6.5 miles @ 9:42/mi.  Murdock trail north with Kevin.

I was grateful for another easy day. My legs are still a little heavy, I think from Saturday's run.

6.1 miles @ 9:19/mi.  Murdock trail north with Kevin. Easy pace.

4.2 miles @ 8:54/mi.  Murdock trail north solo.

Mostly easy pace. I threw in one fast mile @ 7:20.

12.1 miles @ 8:47/mi.  Murdock trail north with Kevin.

We held pretty much a steady pace the whole way, between 8:45 and 9:10 pace depending on the conditions. For example, when we joined up with a bunch of runners running a church-sponsored 5K we unconsciously sped up a litte.

6 miles @ easy pace (no watch).  Murdock trail north solo.

12.2 miles @ 9:14/mi.  Murdock trail north solo birthday run.

I took the day off for my birthday so I skipped the morning run and went for an early afternoon run when it was light and warmer. The only downside was eating at Taco Bell shortly before running. Fortunately I picked a route with restrooms about every 3 miles. I made a couple of very timely pit stops along the way. Still I have no regrets and enjoyed the alone time to ponder and appreciate how blessed I've been throughout my life and continue to be.

6 miles @ 9:59/mi.  Murdock trail north with Kevin.

Nice easy day. A little on the dark and chilly side, but enjoyable conversation.

5.2 miles @ 11:07/mi.  Dry Canyon trailhead solo.

I was running so slowly that I decided I might as well give myself an excuse and run the big hills. I ran easy pace up and down. I don't remember struggling at all up the hills. I must be getting stronger...or maybe my memories just getting shorter.

12 miles @ 8:55/mi.  Murdock trail north with Kevin.

We ran from 11am-1pm. It was my first long warm weather run in a long time. I really needed a drink by the end. I hope they get the fountains turned on soon. I was really dragging by the end of the run. Part of that may be due to two long runs this week.

6 miles @9:50/mi.  Murdock trail north solo, with Kevin a bit at the end.

Still recovering from 4 days of illness. Slow and easy, with some throat clearing and nose blowing.

6.4 miles @ 9:11/mi.  Tropicana-Flamingo Wash Trail, Las Vegas

5 miles @ 8:29/mi.  Las Vegas

7 miles @ easy pace

Water tank hills, Rock Pile, Trail 51, Dry Canyon, back to water tank hills with Wayne.

Tough hills. I fell on some easy downhill and scraped up my right leg...just a flesh wound.

6.2 miles @ 10:16/mi.  Murdock trail north solo.

Quads quite sore from Saturday's mountain run.

6 miles @ 9:46/mi  Murdock trail north solo.

I've trained pretty consistently since the St. George marathon last October, averaging 30+ miles per week. The last two weeks were an exception. The first week I was quite sick (stomach then sore throat then congestion/sneezing/runny nose) and I only got in one 6 mile run and stayed home from work most of the week. The second week (last week) was Spring Break and Karen, Emily, and Amy decided we should take advantage of a good deal at a resort in Las Vegas. It was good. I got in a couple of nice morning runs...and did a lot of walking/shopping. I could still feel some lingering weakness and congestion.

Saturday Wayne and I ran in the mountains. We only went 7 miles, but the steep hills took their toll on my legs, especially my quads which have been pretty sore. Yesterday and today I've taken it easy...well the pace has been slow, but it hasn't felt as easy as I'd like that pace to feel. I tossed in a 1/2 mile of threshold pace today (7:43/mi) just to convince myself I could still move my legs that fast.

4.5 miles @ 10:48/mi.  Dry Canyon trailhead solo

Aah! Dang it! It was a great run, if cold and dark...I pushed steady up the hills...7:40-ish pace for about a mile coming down...right up until I found myself falling...for the second time in 6 days...only this time it was road instead of trail. Once again, I came away without serious injury. My long pants protected my knee...just a scrape about the size of a quarter...and some minor damage to the knee of my pants. Again, my gloves protected my hands, with no damage. The worst of it was a mild sprain of my left ankle...the one that stepped in the water cover hole I didn't see despite the street lights.

Just keep swimming!

6 miles @ 8:47/mi.  Murdock trail north solo (met Kevin for last 1/2 mile).

Left ankle is back to about 85-90%. Legs are well rested.

6 miles @ 9:45/mi.  Murdock trail north, part with Kevin. Easy day easy.

My left ankle was stiff and a little sore as I started out but it loosened up and felt fine.

6 miles @ 8:40/mi.  Murdock trail north with Kevin (1/2 the way)

Ankle started out stiff again but held up well once it loosened up. We had an 8:07 mile near the end even though we weren't intentionally pushing the pace. That's encouraging.

12 miles @ 8:50/mi - Provo Canyon trail with Kevin

I was grateful the rain from last night didn't carry over into the morning. It was humid and a little chilly, but not wet. It was actually a pretty nice morning. I enjoyed seeing the green leaves on the trees that were barren the last time I remember running up there.

It took my ankle and legs a while to warm up in the cool, humid morning air but after that I felt strong. I feel like we ran a pretty steady cruising pace without really pushing too hard. With about 1/10 of a mile to go a younger male runner passed me pretty easily. I resisted the urge for a bit but finally gave in and sprinted the last 1/10 mile, easly passing him and pulling away before I stopped. It was good finish line practice...and quite enjoyable.

Up: 9:19, 9:13, 9:26, 9:10, 9:26
Down: 8:09, 8:33, 8:22, 8:20, 8:13
Bonus two: 9:08, 8:44

6 miles @ 10:04/mi.  2000 N hill to Dry Canyon and Murdock trail north solo.

Beautiful morning. Took it easy up and down the hills. I felt strong, but not fast. As I was running on the canal trail near the end of the run, I was feeling slow, running 9:30+ pace. The neighborhood 5K is coming up in about a month. I've been meaning to add some speed work in recent weeks, but with losing a couple of weeks to illness and injury I haven't. So, with a little over a mile to go I threw in a 1/4 mile fartlek sprint hoping for around 7:30 pace...it was 6:55. Encourage, after a 0.3-ish recovery I pushed for another 1/4 mile hoping to break 7:00/mi again...it was 6:30/mi. After another 0.3 recovery I sprinted the last 1/4 mile of my run...6:31/mi. I was thrilled to know that my legs could move that fast, even if only for 1/4 mile...and it actually felt pretty good. I'm very encouraged.

6.3 miles @ 10:41  Speed work at THS with Kevin, Lyle, Larry and Jo.

It was great getting 5 of us out for a run. The track is nice because we all run different paces but can still interact.

I ran 4 x 800s today in 3:30, 3:27, 3:29, 3:32, so roughly 7:00 pace. I just need to build up to be able to do 10 x 800 at that pace.

6 miles @ 9:33/mi.  Murdock trail north.

4.1 miles @ 9:39/mi.  Wandered the neighborhood.

14 miles @ 9:00/mi.  Home to Bridal Veil and back solo.

What an enjoyable run. I had to start at 5:30am because of an 8:30am commitment, but it was already mid-50's and starting to get light. I just ran cruising pace most of the run and enjoyed the beautiful world around me. I still managed to average about 9:30 pace up and about 8:30 back home.

I pushed a bit the 2 miles between Nunns and Timpanogos park. I knew it would make the last 4 miles harder, and it did, but I see it as just making the training that much more effective.

Up: 10:01, 9:15, 8:45, 9:30, 9:23, 10:20, 9:30
Back: 8:16, 7:16, 7:55, 8:35, 10:13, 9:17, 9:03, 8:04

The 7:16 and 7:55 were the 2 miles from Nunns to Timpanogos.
The 10:13 was the hill up from Wil's and the subsequent uphill back to the trail.
The final 8:04 included 0.5 @ 7:29/mi down 1600 N from 400 E to Main (Fast Half Mile).

I passed Scott Nelson coming up 1600 N as I went down. He's a local elite runner who is almost exactly my age so he is always in my age division and he beats me in any race we are both in. We are friendly and say hello when we see each other out running, but not much more. Today he asked something like "Almost done?" as we passed. I said, "Yes...14". He then said something like "You're looking good". It was a bit out of character from what I'm used to and surprised me. It was kind of him...and kind of made my day. The guy I dream of beating someday complimented my running! I'm just glad he saw me when I was running 7:30 pace and not 10:13.

I felt no pain during or after the run and recovered quickly. It's very encouraging.

6.2 miles @ 10:36/mi.  Murdock trail north, back through Lindon, with Lyle.

Easy day easy, but I still was sweaty and had to catch my breath at the end. We're planning to run the 2000 N hill tomorrow.

6.2 miles @ 9:55/mi.  2000N/Dry Canyon hills with Lyle.

I couldn't remember if Kevin was in town so Lyle and I waited a few minutes (garage light wasn't on, but front porch lights were) before heading over and up the hills. I went ahead and expected to see Lyle on the way back down but never did. I even ran 2000 N a second time thinking I had missed him somewhere.

I ran about 7:30 pace down the hill the first time, 7:14 pace the second time, and 6:55 pace for the last quarter. It was a good hard day hard.

3.2 @ 9:21/mi.  Around the block solo.

I ran around the block until my daughter brought our granddaughter about 6am on her way to deliver our new grandson. He finally came at 3:11pm, 8 lbs., 21". Everyone healthy and happy.

6.6 @ 9:08/mi.  8x800 intervals + 1 mile steady at THS track solo.

5x800: 3:20, 3:32, 3:32, 3:34, 3:36
1 mile: 8:30

16.1 miles @ 9:53/mi

I started with Kevin and ran to the mouth of the canyon where we met up with Wayne. We ran together for a couple of miles before Kevin had to head back. Wayne and I went 10 miles together then I left him back at the mouth of the canyon and ran the 3 miles back home.

I was worried about rain, but it held off until after I was finished. It was still chilly and humid. I got a little chilly at times in my wet jacket, and with my hat dripping water off both sides of the brim, but I never really got too cold.

It was an easy pace run, but the average pace was under 10:00 for 16 miles and I didn't bonk and recovered pretty quickly afterward...I very much enjoyed the company.

5.25 @ 9:35/mi.  Mudock trail north solo, back with John Gillespie and Bryan Johnson.

Bryan was doing push ups when I met them halfway through their run. He's doing a full ironman on Saturday. He looks ready. I wish him the best of luck.

5.25 miles @ easy pace.  Murdock trail north with Kevin and Lyle.

We looped back through Lindon and my watch was dead so I don't know how far we ran or how fast. It's all good. It was a beautiful mornig with good company.

6.7 miles @ 9:21/mi.  2000 N/Dry Canyon/Murdock trail/Canal Dr.

I cruised up the hills pretty well. Downhill I ran 0.6 miles @ 7:00/mi then sped up to 0.8 miles @ 6:26/mi when the hill wasn't so steep. After the hills I loop along the trail and through Lindon at about 9:00/mi.

5.75 @ 10:39/mi,  Looped through Lindon with Kevin and Lyle.

Easy day easy. Beautiful morning. Good company.

18 miles @ 9:28/mi.  Home to Vivian Park and back, some with Wayne.

Up: 9:39, 9:23, 9:40, 10:56, 10:47, 10:59, 9:50, 9:46, 8:56
Down: 8:55, 8:20, 8:08, 8:09, 8:30, 9:28, 10:14, 9:42, 8:58

I met Wayne at mile 4 and ran a few miles with him. I stopped at Nunn's at a bathroom and he kept going. I stopped for too long and only saw him briefly on his way back down.

After pushing tempo pace for miles 11-14, the last 4 miles took some effort...good training.

6.2 miles @ 9:37/mi  Murdock trail north solo then with Kevin.

Easy day easy. Kevin shared his experiences at the Ogden half. He ran well despite the steady rain.

6.5 miles @ 9:38/mi.  2000N/Dry Canyon hills then Murdock trail north solo.

0.6 @ 6:43/mi - down Dry Canyon Dr.
0.8 @ 6:15/mi - down 2000 N

Good hard day hard.

3 miles @ 8:45/mi.  To work and back solo.

I received a work email from Europe at 1am requesting some help so when I learned Kevin and Lyle weren't running I ran 1.5 miles into work and worked for a couple hours then ran back home.

6 miles @ 8:57/mi.  

I did a couple of 1/2 mile intervals in the first half of the run: 3:25, 3:29.  I met up with Kevin on the way back and we just ran conversational pace.

20.2 miles @ 9:30/mi.  Mouth of Provo Canyon to top of South Fork solo.

What a beautiful run! With crisp, clean "right after rain" air and perfect running temps, and even some sunshine, it was a great morning for a long run. I ran "cruising" pace the whole run, though I did push a little for several miles down South Fork, and the final mile.

As usual, I tried to say "Good Morning" to everyone, and nearly everyone was cheerful and friendly. I had a few fun interactions. Near the top of South Fork a couple of recreational bikers slowing overtook me. I told them I was glad they were on bikes because they were catching me too quickly. About a half mile later I was actually gaining on them and one of them looked back and said I was now catching them too quickly. He then took off and they both sprinted the last 1/2 mile or so to the Trefoil gate. They were waiting when I got there and called me an animal. I said something like, "It's good to get to the gate. Now for the downhill."  then immediately turned around and started down at a pretty fast pace. Of course, I slowed down a little after I had made my impression. (Oh, the vanity.)

About that time I met a bearded runner coming up who I thought was ahead of me. He started up South Fork ahead of me but apparently had stopped at the bathroom at South Fork or Big Springs Park. He said, "You're speedy." I guess maybe he had seem me go by as he came out of the bathroom and maybe had tried to catch me.

It's been a while since I've been called "animal" and "speedy". I have to admit it feels pretty good. I'm grateful. I hope I can avoid injury and continue improving.

How blessed I am to be able to run, and to be able to run in beautiful places like Provo Canyon along the river and up South Fork Canyon. Oh, and it feels good to have a 20-miler behind me.

I opted to not run today to let my legs recover a little more from the 20 miler on Saturday. In the afternoon, the weather was beautiful and I had some free time so I got the notion to ride my motorcycle up to Wahlsburg to the start of the Utah Valley marathon and ride the course back down Provo Canyon. My friend Steve Reiser was available and joined me.

Steve has a large road bike that coasted up the canyon in 2nd gear I think. My little Yamaha XT 225 tops out at about 60mph downhill. I managed the speed limit, but most drivers go well over the speed limit up the canyon. Still, I don't think I hindered traffic too much. There were two lanes most of the way.

The high canyon speeds were a little tense, but the whole ride was beautiful, and the slower miles through Wahlsburg were especially enjoyable. We stopped where the marathon starts and talked for a while. On the way back through Wahlsburg I slowed then stopped because something was in the road. It was a wild tom turkey strutting with its tail feathers up. It was beautiful. Steve stopped next to me and took a picture. As we watched, his plain brown feathered mate (I assume) joined him and crossed the road. It was pretty cool, not something you see everyday. 

The sky and clouds were beautiful, as were the mountains and fields, especially the snowy backside of Mt. Timpanogos. It was a great afternoon. It was followed by a wonderful dinner on the deck prepared by my family and attended by my whole family including my two grandchildren. Good day.

6 miles @ 9:24/mi.  Murdock trail north solo.

Easy day sorta easy.

6.1 @ 8:47/mi.  Murdock trail north with Kevin.

A guy passed us in the middle and we chased him at about 8:00 pace for a while. Overall it was mostly conversational marathon pace (for me).

5 miles @ 8:55/mi.  Murdock trail south solo to new Palisade Park.

The last 1.5 miles I decided to push the pace.
1 mile flat @ 7:50/mi
0.5 mile downhill @ 6:43/mi

I have some stiffness in my right hip still lingering from the 20 miler last week, but I'm still able to run uptempo okay. My focus over the next two weeks prior to the Utah Valley marathon will be to loosen up and heal my hip while gradually tapering and healing overall. And of course there's the matter of the annual neighborhood 5K which is the week before Utah Valley (2 weeks later than usual). I wouldn't normally run a race the week before a marathon, but what's to be done? It's only a 5K. I'll just have to be prudent.

10 miles @ 7:53/mi.  Trefoil to mouth of Provo Canyon with Kevin.

I wanted to use this run to test my marathon pace in preparation for the Utah Valley marathon in 2 weeks. I've run everywhere between 6:43 pace and 10:00-ish pace over the past few weeks, with intervals, uphills, downhills, tempo runs, and recovery runs at various intensity levels...but I didn't have a good idea of what my target pace should be in the marathon, or more important, what that would feel like.

This morning I started a little easy to loosen up my stiff hip, and backed off a little at the end to not aggravate the blister I felt forming, but tried to run what felt to me like medium fast marathon pace for most of the run.

7:53/mi avg. Splits: 8:15, 7:40, 7:35, 7:28, 7:50, 8:10, 7:47, 7:49, 8:20, 8:02

My analysis:
1. Based on how I felt at miles 9 and 10, I probably need to back off today's effort level a little at the start of the marathon. I felt okay (except for the blister) but I'm doubtful I could have maintained that effort for another 16.2 miles.
2. Today's run didn't have any long uphill stretches like the marathon has. I might be able to run 8:00-8:15-ish pace for the good downhill sections, but with the hills mixed in the overall pace will likely be slower than that. I need to average just under 8:24 pace for a BQ. It may still be a possibility, but the stars will have to align and I'll have to run a nearly perfect race. Just breaking 4:00 hours would be a good improvement over last year's UVM, and matching my 3:47 time at St. George on the UV course would be a nice achievement as well.
3. I was lazy with my foot preparation this morning and got a blister. I need to be careful to not do something similarly foolish on marathon day.

4.35 miles  Neighborhood 5K trail route + warm up & cool down

I only managed 24:28 for the 5K (7:54/mi). I don't think it was race pace, but it felt harder than I wanted it to.

My blister from Saturday seems to be healing well. It didn't bother me at all this morning, but I don't know if it would hold out for a marathon distance yet.

3.1 miles @ 9:52/mi.  Easy 5K. Letting my legs recover a little.

6 miles @ 8:59/mi.  Murdock trail north with Kevin.

My Saucony Fastwitch 6 shoes should arrive today. I decided to try something new in a lighter weight shoe...and they were on sale. No risk, no reward.

3.1 miles @ 7:18/mi  Neighborhood 5K route on Murdock trail north and Northridge Park

Splits: 7:12, 7:15, 7:31, 0.1 @ 6:31/mi

This neighborhood race (ok, technically it's a Fun Run, but it's more of a race for some of us) has been going on for 26 years. I think I ran my first in 1993. I've not run it once or twice. This may have been my 20th time running it.

I have many great memories of this race. I've often been near the front. I've never won overall. I've finished 2nd a number of times, typically behind some upstart teenager from the neighborhood. Some of my favorite memories are competing with them until their young legs pull them ahead to win. I think I've found more joy in seeing them excel and achieve than I would have had I won.

Some memories that come to mind:

1. Catching up to Curt Gassman as he had stopped and just finished vomiting up bananas with about a mile to go. He said he was okay so I went on ahead...only to have him catch me and pass me and go on to win the race.

2. Running side by side with Taylor Allen. With a little less than a mile to go we were passing a young neighborhood girl on her bike. One of us accidentally bumped her handle bar as we passed and she crashed to the road. We both instantly stopped to help her. Taylor's dad Mark had been following us in his car taking pictures. He jumped out and said he'd take care of her and told us to keep going. By this time she was up seemed unhurt so we took off again. He pulled ahead and won the race.

3. Running with Taylor's younger sister Tiffanie Allen. She followed behind me listening to her music until about the same spot of the bike incident, an uphill section, where she passed me. I stayed fairly close but could never catch her again. Larry I think called her Pocahantas because she would run with her long blond hair flowing freely instead of in a pony tail. It was beautiful watching her hair float behind her just ahead of me, so I didn't mind finishing 2nd again. This was the first year a female runner won overall, and the only year I was the first male runner to finish. (We have two old running shoes painted gold on which the male and female winners write their name, year, and time. This got my name on the shoe.)

4. One year Christian Stewart (of BYU football quarterback fame) was a confident high school jock, but inexperienced runner, who started out too fast. I passed him walking about mile 2. He tried to catch me and finished pretty strong but didn't catch me. A few years later, when he was at BYU, he came and ran again. This time he held back the first 1/2 mile or so then left us all in the dust and went on to win easily.

Now to this year's race. It was cool and overcast with a light sprinkle of rain just before the race. I received my new Saucony Fastwitch 6 shoes yesterday. They felt so good I decided to race in them. I loved them. They are so light, yet so comfortable, with just enough support. (I'm tempted to wear them for the marathon next week, but that would be a huge risk, with so 23.1 more miles of pounding.)

Last year I was beaten by Breanna Andersen, Jeff McClellan, Aubrey Shaw, Jayson Andersen, and Tryggvi Christianson. The Andersen's don't live in our ward anymore so I don't see them, but throughout the year I would occasionally remind Jeff, Aubrey, and Tryggvi that I was training to beat them. Jeff was out of town with his family, and Breanna and Tryggvi didn't show up this year, but I did manage to finish ahead of Aubrey (not by far) and Jayson.

Kevin Jessop and I started out together with a group of young boy runners ahead of us, including Kevin's teenage son Alex. When I saw Alex show up I knew at least one runner would finish ahead of me. I knew he had run sub 5:30 pace for his 2 mile tryout run for the THS soccer team. The other 3-4 boys, however, I was confident were going out too quickly and would fade. (It happens every year.) I slowly pulled a little ahead of Kevin and passed the boys just before the 2000 N crossing. Just after, one of the boys pushed hard and passed me back. I admired his tenacity, but knew it wouldn't last. He faded after about 10-15 seconds.

I spent the rest of the race watching Alex run up ahead of me. I try to avoid looking behind me in a race, so I didn't know what was going on behind me. Just before the mid-point turn around Alex took a wrong turn off the path into the park. He stopped, confused. I yelled, "No! Keep going!" and he quickly recovered, stayin well ahead of me.

After the turn around I was able to see who was behind me. Kevin wasn't far back, nor was Aubrey. Last year she passed me just after the turn around then disappeared far ahead of me, and Kevin's been running really well, so I was nervous as I was beginning to tire. I just focused on Alex ahead of me (I was a bit surprised I could still see him) and on keeping my feet turnng over (which was noticably easier with my new lighter shoes).

I was just entering the 1/3 mile path at the park as I saw Alex sprinting for the finish line across the grass. Kevin and Aubrey finished not too far behind me.

So the tradition continues...or is renewed. I finished 2nd behind an upstart teenager, hanging close enough to see them finish, and being very happy for their achievement. Kevin told me later that when he asked Alex yesterday if he wanted to run a 5K today he said no, until he told him it was the Northridge 3rd Ward Fun Run. He switch his answer to yes. Apparently he has had a dream since he was a small boy of winning that race, and thought he had a chance this year. He was right. I'm glad he achieved his goal. Even more, I'm glad that we have this great tradition that has inspired so many more than just Alex...me included.

Breakfast was as delicious as always. It was fun visiting and eating. Every neighborhood needs a Fun Run and Breakfast tradition.

4.9 miles @ 9:34/mi.  Murdock trail north with Kevin.

Marathon week. Shorter distance. Easy pace. 

I wore my new Saucony Fastwitch 6 shoes again. They felt so good in the 5K on Saturday that I'm leaning towards wearing them for the marathon. I read some reviews and a number of people had worn them and recommended them as a marathon racing shoe. I think I'll try my normal Saucony Guides again tomorrow and see how they feel. I'm afraid they are going to feel like lead weights now.

4.5 miles @ 10:12/mi.  Murdock trail south.

Ran in my normal Saucony Guide 7 shoes. They didn't feel as heavy as I thought they might after running in the Fastwitch 6 the last couple of runs. I'm still leaning towards wearing the Fastwitch for the marathon Saturday. I know it's risky not having done a long run in them, but I have raced a 5K and done a 5 mile run in them and they felt so wonderful, maybe the most comfortable shoes I've ever run in. I sure wish I would have bought them a few weeks earlier.

3 miles @ 9:13/mi.  Neighborhood loop solo.

I think I'll skip running tomorrow and maybe do a couple of miles on Friday morning to shake out my legs one last time before Saturday's marathon.

Last year about this time our daughter returned from her mission to Tacoma, Washington. This year, our next daughter is preparing to leave to her mission in Sau Paulo, Brazil next Monday. From having served a 24 month mission to Barcelona, Spain 35 years ago myself, I know it was far more of a challenge and an adventure than running 24 marathons (which this will be for me). She's excited and scared. So am I. Her mom is mostly just scared. I'm confident she'll work hard, and struggle, and learn, and grow, and find great peace and joy in serving God and her brothers and sisters in Brazil. She will be a wonderful blessing to them, as she is to us. Maybe we should start giving missionaries medals when they come home...nah, the treaures in heaven, and in their hearts, are a much better reward.

1.5 miles easy.  Short neighborhood loop.

Just stretching the legs out. I feel like I'm in about the shape I hoped I'd be in for the Utah Valley marathon tomorrow...maybe a few pounds heavier than I hoped...but overall I feel strong and ready, far more so than in the past 4-5 years. I'm looking forward to see what adventure tomorrow brings.

It looks like the weather might be a little on the warm side tomorrow (high of 87). I guess I'll just have to run fast so I finish before it gets too hot.

Race goals (updated from 2014 plan):

More details:

2015: 3:57:56, 453 of 1145 finishers (39.5%), and 16 of 46 in the M 55-59 division (34%).
2014: 4:13:16, 718 of 1409 (51%), 40 of 71 (56%) in my division.
2013: 5;01:36, 1233 of 1471 (84%), 79 of 87 (91%) in my division.

I finished 15 minutes faster than last year, and improved my average pace from 9:40/mi to 9:05/mi.

I'm moving in the right direction. I still think I have a shot at a 3:40 BQ at St. George in October and intend to train to that end as long as my old body holds out.

The highlights for this year's marathon for me didn't happen during the marathon itself. I very much enjoyed listening to Ryan Hall speak at 4pm. I have great respect for his running and his faith, and his commitment to use the running gift God has given him to bless others. I was also blessed to meet some awesome people from around the country. I probably talked too much, but I really enjoyed the conversations on the bus ride to the start. They were kind and humored the old guy.

I spent most of the day after the marathon helping Karen and the family get things ready (home projects, weed pulling, grass mowing, errand running) for some family and friends that will be visiting tomorrow. My 19 year old daughter Emily leaves on Tuesday on her 18 month mission to serve the people in the Brazil Sau Paulo Interlagos mission, and invite them to come unto Jesus Christ and receive the blessings he so graciously offers to all of us.

It's late. I'm very tired. I have leadership meetings at church tomorrow from 6:30-10:30am following by church, where Emily is speaking and I'm singing with the choir, followed by family and friends visiting at the house. I hope I can stay awake.

Marathon 
Paul Thomas
Bib No. 5265
Orem, UTAH
Division:Male 55 to 59

2 miles @ 10;51/mi.  Neighborhood loop solo.

First run since the marathon, to shake out my legs. Mostly I feel pretty good except for some lingering pain in my right hip. It appears I need to figure out a routine to stretch and strengthen that area if I'm to continue improving.

3 miles @ 9:44/mi.  Neighborhood loop solo.

I was planning to play basketball with my son this morning but he wasn't up. When I asked him if he was going he said a lot of the guys were out of town so he wasn't going. It's all good. I just decided to run a few easy miles instead. No real pains, even in my hip, but then it doesn't usually hurt unless I go long and/or hard.

Based on some reading I did yesterday, it sounds like my hip pain could be trochanteric (outside point of the hip) bursitis. It is more common in older people, distance runners, and people with leg length discrepancies (strike three), and typically occurs in the hip of the longer leg (bingo). It doesn't sound too serious...rest, ice, anti-inflammatories, strengthen surrounding muscles. Maybe a steroid shot if it doesn't go away.

6 miles @ 9:29/mi.  The old tri-city loop (Orem, Lindon, PG) solo.

Cross training: Basketball with Andrew & the old morning gang.

I should probably establish some sort of formal training plan to get ready for the St. George marathon in October, but I just don't feel like it right now, and it seems so far off. I may just play it by ear for the next week or two, and mix in some basketball.

6.5 miles @ 10:44/mi.  Water tank hills solo.

I don't know if this was an easy hard run or a hard easy run. I tried to run easy pace throughout, but there's not much easy about running up the water tank hills.

I don't think my legs have fully recovered from the marathon 1.5 weeks ago, but they're feeling pretty good.

Basketball

6.9 miles @ 15:08/mi.  Water tank foothills with Wayne, Larry & Jo.

Very enjoyable easy run with good friends I haven't been able to run with for a while. It got a little hot, but there was a good breeze for most of the run. We're all getting old but we're not dead yet. We ran into Gary and Lynne near the end of our run. They are both older than all of us. Gary is 75. He's had hip replacement and she's had knee replacement. They were 10 miles into a 20 mile run, and had done 20 miles last Saturday also. I guess there's hope for a few more years of running for us youngsters (I'm the baby at 55.)

5.1 miles @ 8:19/mi

Bball

5.3 @ 10:30/mi

Bball

6.5 miles @ 10:32/mi.  Water tank hills solo.

Bball

I rolled my ankle. I was wearing an ankle brace or it would have been much worse. It was pretty painful but I was able to walk on it, and even jog a little, but I didn't keep playing. I tightened my shoe slightly to keep any swelling down then iced it when I got home. I think I'll be able to run on it in 2-3 days.

3 miles @ 9:42/mi.  THS track solo.

I thought Larry was heading to the track at 5:15am but I never saw him. On the way there, about 3/4 mi. into the run, I felt a little twinge in my injured ankle and almost turned back. Instead I decided to walk the last 1/4 mile or so to the track to see if maybe Larry was ahead of me. I only walked briefly before I felt like jogging again.

I ended up running one lap uptempo to see how it felt on my ankle. I ended up running a couple of more then decided to err on the side of prudence and head home.

1/4 mile splits (pace): 7:02/mi, 6:55/mi, 7:24/mi

I think I'll skip running tomorrow and hope I can do a moderate run on Saturday.

8.25 miles @ 9:15/mi  Provo Canyon trail with Wayne.

Wayne and I ran from the mouth up past Bridal Veil and back. It was a beautiful morning in a beautiful place. We went up easy and pushed the last 3 miles down from Nunn Park.

Splits: 11:07, 10:16, 10:20, 10:17, 8:36, 7:33, 7:58, 7:51

Wayne been recovering but was only a little behind me...the fastest he's run in a while. As we were chatting in the parking lot after the run Greg Wrubell greeted us after his run and it was nice chatting with him for a few minutes. He mentioned he ran Ragnar again (he ran it with us about 9 years ago) and said he saw Kerry Southworth and our old team at the start of one of his legs.

4.7 miles @ 10:40/mi.  2000 N hill up to Dry Canyon trailhead solo

A hard run at "easy" pace.

6 miles @ 9:10/mi.  2 loops of old neighborhood 5K route.

Beautiful morning. Perfect weather.

3.5 miles.  Easy run with Larry & Jolene.

We ran to the THS track where I did a few 1/4 mile repeats: 1:52, 1:43, 1:45 (7:19/mi, 6:39/mi, 6:41/mi)

Mostly I just enjoyed being with my running buddies again.

5 miles @ 9:02/mi.  Out on Murdock trail, back through Lindon, solo.

Beautiful morning. Cruising pace.

At noon I played 3:3 basketball with my coworkers in a small church gym.

Basketball in PG.

12.4 miles @ 12:08/mi.

I started with Larry & Jolene in the foothills. We were planning to loop from water tank hill, over to and up Dry Canyon, take trail 41 to Rock Pile then down the water tank hills. After 1.5 miles to Dry Canyon we could tell Ozzie wasn't going to make it. We decided to run the 1.5 miles back to the car to take him home. We crossed paths with Hawk, Cheryl, and Amber Harper and talked with them at the police range parking lot for a while. Larry & Jo decided to go home with Ozzie.

I wanted to go more than 3 miles for my long run so I headed up the water tank hills and wandered trails down to the lower road and eventually to Canyon Glen park. I then ran the Provo River trail back to the mouth of the canyon then followed the Murdock trail back to 400 E 1600N then went down 1600N to Main and home.

Running in the hills was nice, but pace was easy and slow but still tired my legs. When the sun rose and the temps reached near 70 the heat started to take its toll. My pace once I got to the paved Provo River trail was 9:24, 8:56, 9:19. Most of the rest of the run was at double digit paces. I did manage 8:09/mi for about a 1/4 mile down 1600 N near the end.

After a week of a little more excercise (more cross training at least) and a little better eating (no sweets on Tue/Thu) I finally saw my weight drop a little on the scale after my run today. I hope it wasn't all from water loss.

4 miles @ 10:18/mi.  Extended neighborhood loop solo.

My legs were sluggish this morning, with a few aches and pains, likely lingering effects of Saturday's run. I decided to go shorter at easy pace and just loosen them up. I think it worked. We'll see how the rest of the week goes.

5.25 miles @ 9:24/mi.  THS track solo.

4 x 400: 3:40, 3:39, 3:37, 3:35 (7:15/mi)
1 x 200: 1:45 (7:00/mi)

Bball at noon.

5.5 miles @ 9:18/mi.  Murdock trail north with Kevin.

Kevin's been gone vacationing and scout camping. It was nice to run with him again. Maybe I'll be able to back into a regular routine instead of the "if it feels right do it" mode I've been in...which isn't all bad.

4.5 miles @ 12:33  THS track with Larry & Jolene

I just took it easy today to let my legs recover.

Basketball in PG.

8.15 miles - Hope Campground towards Hobble Creek with Larry & Jo.

We followed the trail used by the Squaw Peak 50 going out and came back on the road. Everything was beautiful. We didn't go real far or fast, and stopped to chat at times. We were out for about 2.5 hours.

6.2 miles @ 11:00/mi.  1600 N to Dry Canyon trailhead to Water Tank hills to home solo.

I ran the Fast Half Mile at sub-7:30 pace, but most of the run, including the steep uphills was at easy but steady pace. 

5.4 miles - 0.3 @ 11:01/mi, 5.1 @ 9:26/mi. Murdock trail north, Lindon loop

I went to see if Larry was running @ 5:15am. When his house looked dark I went back home and went back out to meet Kevin @ 6:00am. I didn't meet up with him either so just did another steady, easy run to save a little energy for basketball on noon, which I did play.

My right foot was hurting so I didn't run.

My right foot was hurting so I didn't run again. I did decide to try basketball at noon. My right foot was hurting while warming up and then it struck me that the pain I felt was the same as when I tie my running shoes too tight. I loosened the laces a bit on my basketball shoe and played without pain. I think it was a too tight basketball shoe on Tuesday that led to my pain on Wed aand Thu morning.

I played basketball in PG with Andrew in the morning. At noon I played Ultimate Frisbee at work with some of the same guys I play basketball with. It was pretty fun. I think I'll keep playing when I can. I think some cross training may help prevent overuse injuries and maybe help me drop a few pounds...and it's fun.

10 miles @ 8:35/mi.  Trefoil to mouth of Provo Canyon with Kevin and Wayne.

Very enjoyable run. A little chilly at first. On the drive up South Fork we saw a bull moose eating leaves off a tree at the wedding reception facility. It was huge and impressive. I was glad we didn't meet up with him on the way down.

I tried to push hard the two miles between Nunn and Timpanogos parks. I pulled away from Kevin and Wayne the first mile (7:37) but they closed on me the second mile and were quickly gaining as I faded (8:14).

I was pleased with 8:35/mi overall, about 3:45 marathon pace. We didn't really push the pace except those two miles. The best part was all three of being able to run at about that same pace despite our old agedness.

I wimped out and didn't want to run in the steady rain in the morning. I hoped it would clear up by noon so I could run, but it didn't.

6.1 miles @ 10:46/mi.  Water tank hills with Wayne and Kevin.

It was great running the water tank hills with old friends again. It's still as steep as ever. Kevin is still the hill king. I don't he's affected by gravity as much as the rest of us.

We took it easy coming down except Kevin and I pushed the Fast Half Mile from 400 E to Main on 1600 N at 6:50/mi.

6 miles @ 10:07/mi.  2000 N/Dry Canyon/Shoreline trail/1600 N with Kevin

When I don't feel like running fast I like to do uphills so my slow pace doesn't look so bad in my blog. I did manage 7:10/mi for 0.5 mile down 1600 N.

It was a beautiful morning and a very enjoyable run.

5.6 miles @ 9:29/mi. Murdock trail north/Lindon loop solo at easy pace

5.6 miles @ 9:07/mi  Solo run in Vernal on vacation

I started from Best Western Antlers and headed north then west to Uintah High School then took a more wandering course back, looping around the Vernal LDS Temple and back to the hotel.

I pushed one mile at 7:20/mi but mostly ran easy pace and enjoyed viewing the area on a beautiful morning. I was impressed with the parks and sports fields. I'm especially impressed by the beautiful flowers all up and down Main street. Overall I got the feeling that Vernal is a well run city and a great place to live. We really enjoyed our brief visit.

I tweaked my right ankle on Saturday in Vernal when I stepped off the edge of a sidewalk. I maybe could have run on it this morning, but I decided to rest it one more day.

6 miles @ 9:18/mi.  Murdock/Lindon loop solo.

I imagined running the Hobble Creek Half and tried to run a steady pace with quick foot turnover without pushing at race pace.

6 miles @ 8:46/mi.  Murdock/Lindon loop solo.

I ran the same course as yesterday trying to run it at about the same effort.  I wanted to see the effect of wearing my lighter Fastwitch shoes, my calf sleeves, and a lighter sleeveless shirt. I was 32 sec/mi faster than yesterday.

I guess Saturday at the Hobble Creek Half I'll find out the additional effects of a mini-taper, downhill, race pace, and race day magic.

5.1 miles @ 9:43/mi.  Easy Murdock/Lindon loop with Kevin.

This race had an unusual feel for me today, with a positive result.

I rode to the race with Larry & Jo. We picked up Wayne on the way. We left late and the last buses were leaving as we got there. Larry hooked up the trailer for drop bags and we drove up to the start. We were all surprised by the lack of crowds at the start. We knew the race hadn't filled up this year. One volunteer said they were down about 500 runners this year. It was very noticeable.

I was a little worried about the heat. We've had record warm low temps recently, and it was already in the 70's on our way to the race. Fortunately, the race starts high up the canyon and the temps were 15-20 degrees lower. I chose to run without my hat today as I've felt it's been overheating me more than shading me. I also chose to wear a sleeveless shirt to help me keep cool. I think both were wise choices. I never really felt too hot even though the sun was out in full force by the end of the race. The shaded areas in the canyon were really nice.

The race started on time. I didn't run to warm up, just a few light stretches, choosing to use the first mile or two to warm up. I wasn't sure whether I was going to race this race hard or just medium hard. I started with Wayne but when I started to weave to pass slower runners I felt the pull of the downhill and soon left him behind.

I decided to not check my pace until at least halfway through, and at that point I chose to not look at it at all. I just focused on turning my feet over, conserving energy on the uphills and taking the brakes off on the downhill. The younger, skinnier runners consistently passed me on the uphills, but I quickly caught and passed most of them on the downhills.

After the first several miles, I gradually, but consistently, caught and passed runners, often after a few passbacks on the hills. I can only remember three younger female runners who passed me in the last several miles, and one was a Harper.

I feel like I prepared for and ran the race pretty well. My stretch goal was to break 1:45 and 8:00/mi pace for the race. Both my Garmin and the official results had my finish time at 1:41:50. My watch showed 7:55/mi for 12.9 miles; the official results showed 7:46/mi for 13.1 miles. I felt strong the entire race.

At mile 10 my legs still felt strong and I was thinking about when I would start my kick near the end. Instead I stepped on the gas just a little and stayed with and even passed the younger female runners who were running near me. I felt a little bad when one thought she had finally passed me for good and I managed to get by her again and pull away. Crystal Harper was the only runner I recall passing me, doing so around the run through the neighborhood that is before the left turn to the final long stretch to the finish. Two other younger female runners passed me with a mile or so to go. I never caught them, but I mentally hooked on to them and pushed passed a number of runners along that last stretch. I felt strong through the finish. I was very pleased to break 1:45 by over 3 minutes, run sub-8:00 pace, and finish as the 62 male and finally score an Elite 100 medal again.

I recovered very quickly after race, and my legs aren't sore at all. I'm almost wondering if I didn't run hard enough, even though I exceeded my stretch goals. It's pretty encouraging. Hobble Creek is typically a pretty good predictor for the St. George marathon, with a conversion formula of 2x + 10 to 20 minutes. So my 1:41:50 finish maps to 3:23:40 + 10-20 minutes, or 3:33:40 to 3:43:40. My BQ at age 55 is 3:40. It seems within reach.

Mile splits: 7:17, 7:27, 7:35, 7:33, 7:38, 7:40, 8:21, 7:50, 8:03, 8:30, 8:29, 8:17, 7:56

I feel like I ran a steady effort throughtout. I'm pretty sure the faster miles were downhill, and the slower miles had uphills in them. I said I didn't check my pace throughout. That's true, but near the golf course at around mile 7 the timer app of a runner alongside me announced his current pace and his overall pace that was around 7:38 I think. Hearing that was a positive, giving me hope to be able to hold on to break 8:00/mi.

Wayne and Jo also ran well. It was beautiful morning. I enjoyed being with my friends and the other runners. For the future of the race I hope they can get numbers back up, but there were certain advantages to fewer crowds. Great morning!

6 miles @ 9:36/mi.  Murdock trail north with Kevin.

Easy run to stretch out my stiff legs from Saturday's race. Beautiful morning. Good conversation.

6 miles @ 10:38/mi.  Water tank hills with Kevin and Wayne.

Beautiful morning. School starts tomorrow so we'll be back running at 5:30am instead of 6:00am, so with the shortening days we'll soon be back to dark runs.

The water tank hills are still as steep as ever. It was nice to have company going up. I ran easy pace most of the run, but pushed the Fast Half Mile at the end at 7:07/mi. I didn't push all out, just took the brakes off. I felt strong. It feels good.

Bball at noon.

5.7 miles @ 10:09/mi  Murdock/Lindon loop solo.

Easy day easy.

6.3 @ 10:08/mi.  Explored new Murdock/2000 N hill run solo.

I ran to Kevin's, ran Murdock trail to street north of Lindon View park, then up to traditional road that parallels the canal and back to 2000 N, then up 2000 N, then left up toward Dry Canyon, left on King's Peak, wandered down Denali to 1400 E, babck to 2000 N, down to trail and home past Kevin's house.

I think it's a pretty good hill route for dark mornings. It's lit okay and there isn't much traffic.

Bball in PG in the morning. Ultimate Frisbee at noon.

15 miles @ 9:57/mi  Trefoil to past Nunns, back to Vivian, back up South Fork a bit

I met Kevin and Wayne at Vivian then drove in a single car up to the top of South Fork. Our plan was to run to the mouth of the canyon then back up to Vivian (15+ miles). We met Larry and Jo between Nunns and Timpanogos and decided to turn to head back up earlier than planned so we could run with them for a little while. They turned back at Bridal Veil. We continued on to Vivian.

After we got to Vivian we still needed a couple of more miles so we headed back up South Fork. Kevin and Wayne pulled easily ahead of me. My legs were beaten, probably from basketball and ultimate yesterday, but I decided to man up and head up the hill. I did, and ended up reaching 15 miles, but my body was flashing some warning lights. Both calves were feeling tight, but held out. After the run I felt some tightness in my right buttock. I'm glad I could hang in there mentally. I hope I didn't overdo it.

6 miles @ 9:25/mi.  Murdock trail north with Kevin.

This was just an easy run until we got passed about 2 miles in by a single male runner. We joked with him as he passed that we could run with him if we wanated to, but let him go by. But when we heard additional footsteps behind us, without saying anything to each other we gradually picked up the pace. I don't think either of us intended to catch the lead runner, just stay ahead of the footsteps, but we did catch and pass him. Our conversation about the new marathon world record at Berlin dropped off, but it was nice to be able to just squeeze the accelerator slightly and pick up the pace without much effort.

6 @ 11:06/mi  "Easy" run up the water tank hills with Wayne.

We both had tired legs this morning so we took it "easy"...those hills are never easy. I did push the last Fast Half Mile a little at 7:14/mi

Bball at noon.

Rest day. Tired body. Tired legs. Tired spirit.

6 miles @ 10:06.  New Murdock/Lindon/2000 N hill loop with Kevin.

Love the cool mornings. The good conversation help get me up the hills. After the run I talked with my neighbor Terry who is moving soon. He's been a great neighbor, and his wife Sherri has been a great support to Karen serving together in the Relief Society. It sounds like it will be a great move for them. I'm happy for them but we'll miss them.

Bball at noon.

Bball in AM. Ultimate at noon.

17 miles @ 9:12/mi.  Trefoil to Fort Utah with Kevin and Wayne.

We managed pushed some sub-9:00 at miles 6-8 and 16-17. About miles 9-10 I started getting worried about bonking. I played basketball and Ultimate on Friday and my legs were feeling it. I was pleased to hold out to the end.

I think we were all pleased to average 9:12/mi overall. I know at marathon race pace we all could have gone faster.

6 miles @ 9:45/mi.  Murdock trail north.

6.3 miles @ 10:09/mi.  Water tank hills with Kevin.

I pushed up the hills in 17:40.

6 miles @ 9:32/mi. Easy Murdock/Lindon loop with Kevin.

7 miles @ 9:15/mi.  THS track.

6 x 800 splits: 3:41, 3:44, 3:45, 3:45, 3:46, 3:48 (7:30/mi avg)
1 x 1 mile: 8:43

I felt pretty good. It was a nice cool morning. It felt good to push a little, but I still don't feel like I opened up all the way. That's okay. I've always get injury in the back of my mind. I'm content going at 80-90% as long as I'm improving, which I seem to be, and can avoid serious injury. I'm beginning to feel some minor pain indicating I'm near the edge of my training potential. It's such a balancing act.

Bball in AM

I asked another player if it was bad to hope I was having a stroke so I'd have an excuse for playing so poorly.

In the early afternoon I competed in 3 go-cart races at Miller Motorsports Park as a work team building/reward activity. I was tired afterward, so it must count as some sort of cross training. I won't count any miles, but I wish all training could be so much fun.

18.2 miles @ 9:59/mi.  Provo Canyon (mouth to Trefoil and back).

Wayne and I ran the whole distance together. Kevin ran the first 4 to Bridal Veil Falls with us then turned back. He's running the Big Cottonwood marathon next week.

We knew with half the route being uphill, this week's 18 miles was going to be quite a bit harder than last week's 17 miles down. We didn't push the 9 miles up. By then, our legs were so tired we didn't push the next 7 miles down either. We did push the last couple of miles a bit (9:02, 8:57), and I went sub-8:00 the last 0.2.

We had an interesting experience on the way up. As we came around a bend there was a big bull moose grazing on the grass at the side of the road. The road is pretty narrow, and with the moose staring at us, we didn't feel like risking a charge if we tried to run past him. We tried tossing a rock near him, and one in the trees across the road from him, but he didn't budge and eventually started grazing again. Finally a truck came up the road and we flagged it down. It turned out to be a rancher who lives up there. He had seem the moose around. He graciously gave us a ride past the moose. As we passed, the moose wandered into the trees off the road. We didn't see him on our way back down. But as we continued up, shortly after the moose we came across 7 wild hen turkeys in the road. We joked that the rancher was going to find us pecked to death by the wild turkeys...but they just moved up the sie of the road and let us pass.

I decided to support the Timpanogos High School cross country team by running in the T-Wolf Trot. I picked up my number at 7am then Kevin and I ran a few easy miles together. First we ran back to my house to get my watch I'd forgotten, then we ran back and ran most of the course, then he headed off to run a little more and head home. He's tapering for the Big Cottonwood marathon on Saturday.

The race seemed to be mostly high school kids with some of us old folks mixed in. I got passed by a few kids late in the race, but mostly I was able to hold a pretty steady pace and even pass a few runners myself. I feel good about the 7:20/mi pace I averaged. One of these days maybe I'll be mentally tough enough to go all out again. I feel like I pushed pretty hard, but controlled and steady. I think my fear of injury keeps me from letting go and pushing to the edge of my limits, especially in these shorter, faster races.

It was a nice morning, a good race, and the breakfast was good. They gave away a lot of prizes. I won only the joy of sharing in the joy of others. It would have been more fun to have been there with buddies, but it was good to support the THS runners. I think I heard the coach say both the boys and girls cross country teams are ranked #1 in the state, and the boys are 14th in the nation. Pretty impressive.

6 miles @  10:15/mi.  Murdock/Lindon loop solo.

Easy day easy. A little fall chill in the morning air, and the smell of smoke, from the fire near Deer Creek I think.

6 miles @ 8:58/mi.  Murdock trail north solo.

10:38, 8:47, 8:39, 8:42, 8:49, 0.5 @ 8:40/mi, 0.5 @ 8;02/mi.

20 miles @ 9:45/mi.  Home to South Fork out and back solo.

I had a youth activity to attend on Saturday morning so I decided my best option was to do my 20 miler on Friday morning before work. I planned to leave at 5:30am and be done around 9:00am.

I chose to leave from my house to avoid wasted time driving to/from the mouth of the canyon. It's 3 miles to the mouth of the canyon and ~6 miles up to Vivian Park so I ran a little over a mile up South Fork until my watch showed 10 miles.

The temperature was in the low 50's when I left home at 5:33am. I just wore a short sleeve shirt. As I approached the canyon there was a strong headwind, but it wasn't too cold. The farther I climbed the canyon the colder it got. Running up South Fork my hands started getting numb from the cold.

When I stopped at the bathroom at Nunns park at about mile 6 it was nice to get out of the wind. I noticed in the mirror that it looked like I had a bloody nipple. It made no sense. I've never got bloody in only 6 miles, and I had taped my nipples as I do for marathons and I've never had a problem when I do that. The tape was still in place, and I felt no pain. I continued on, a little self-conscious of a bloody, bright yellow shirt, but I felt no physical discomfort. After the run I discovered it was a small pimple next to my nipple that was the source of all the blood. It didn't even sting in the shower.

As I started up South Fork from Vivian there was a fresh, dead skunk in the middle of the road. I wasn't sure it was dead so I tossed a rock at it from a distance to make sure. Shortly after I passed it I saw a small hawk diving towards me my head straight ahead of me. Just before it got to me it swooped up. As I looked behind me I saw it turn into the trees. On the way back down I felt like I was being watched and turned to my left to see a deer starting at me from just off the road. I said, "Good morning." It just stood there calmly and stared at me as I ran by. This was the same canyon where we saw a bull moose and 7 wild turkeys last week. Pretty cool.

Splits (up, headwind): 10:19, 9:52, 9:55, 10:20, 10:29, 10:47, 9:55, 10:35, 10:23, 11:49
Splits (down, tailwind): 9:07, 9:17, 9:18, 9:12, 8:20, 8:26, 8:44, 9:46, 9:46, 8:43
During the latter half of mile 20 I ran 8:22/mi down the Fast Half Mile on 2000 N.

Up: 1:44:24 (10:26/mi)
Down: 1:30:39 (9:04/mi)
Total: 3:15:20 (9:45/mi)

Given the uphill, headwind, and cold I'm okay with a 9:45/mi average pace. I consider finishing any 20 mile run a success. Feeling strong at the end is an extra bonus. I recovered quickly and had a good day at work. Maybe I should switch all my long runs to Friday morning. It was nice having Saturday morning free (even though I had a youth activity to go to).

5 miles @ 8:46/mi.  Murdock trail north solo. (7:25am)

4 miles @ 10:24/mi. 2000 N/Dry Canyon Rd. hills. (10:40pm)

7.5 miles @ 9:51/mi.  Lindon/2000 N loop plus neighborhood with Lyle.

10 miles @ 7:58/mi..  Trefoil to mouth of Provo Canyon.
1.7 miles @ 10:00/mi.  Ran back to run in with Wayne and then Kevin.

I tried to run fast marathon pace effort for the 10 miles, cruising but not pushing too hard. I finished feeling strong and could have gone more miles, but not 16.2 at that pace. This was probably closer to half marathon pace. I ran the Hobble Creek Half a month ago at about 7:50/mi.

I need to average 08:23.82/mi to run my stretch goal of a BQ time (3:40) at St. George. Roughly estimating, if I were to run half at about 8:00/mi (1:45) that would mean I would have to average about 8:45 (1:55) for the other half. I hope to put together a mile-by-mile race plan soon, but I think it's within the realm of possibility.

About 1:00pm I ran from work up to the fountain at Timpanogos Park. I didn't have my Garmin so I don't know how far or fast I went. It felt slow. The temperature was in the mid-70's I think. I probably should have done more heat training for St. George. If race day is warm, I guess I'll just have to run faster to get done sooner before it gets too hot.

6.1 miles @ 10:01/mi.  Murdock trail north with Kevin.

Good conversation. Easy pace. Taper time.

5.4 miles @ 9:44/mi.  Murdock/Lindon loop with Kevin.

5.1 miles @ 9:39/mi.  Murdock/Lindon loop with Kevin.

We stopped and talked with Rich Lamoreaux, Bryan Johnson, Steve Earl, Jilleen Mecham, and company. It was nice reminiscing about past races and talking about running St. George next weekend.

8 miles @ 10:09/mi.  Provo Canyon trail with Wayne, Larry & Jolene.

We went up at a very easy pace. Larry & Jo turned back at mile 3.

On our way back down Wayne and I picked up to around marathon pace then pushed the last stretch from the Timpanogos Park fountain. (8:39, 8:34, 8:34, 0.88 @ 7:13/mi).

There was a younger woman who passed us near the fountain. We passed her back, then she passed me back, then I passed her again as I picked up to catch Wayne near the end. In the parking lot she said, "You guys are fast!" I haven't heard that for a long time, and it's all relative, but I have to admit it felt good to hear it. I don't know if I'd say we're fast, but I think we're both feeling pretty good going into the marathon next weekend.

4.2 @ 9:58/mi.  Short Murdock/Lindon loop with Kevin.

Easy taper run.

4 miles easy (dead watch) - Short Murdock/Lindon loop with Kevin

We ran a little bit of marathon pace-ish in the middle, but mostly easy.

3.7 miles @ 10:09/mi.  Easy neighborhood loop with Kevin.

I was only going to go 3 miles but we had too much to talk about.

I plan to skip running tomorrow and then go 1-2 easy miles Friday morning to shake out the legs so I don't feel sluggish on Saturday.

I'm feeling pretty confident. I'm healthy and feel like my training has gone pretty well. I ran 3:47 last year and feel like I may be a little faster this year. I think my goal of a BQ 3:40 is within the realm of possibility.

We never know what race day will bring, but for me it's always an adventure worthy of the effort of discovery. I wish smooth sailing to all my fellow adventurers.

1 easy mile to shake out the legs.

Goals	Strategy (similar to last year)	Results
1. 3:30-ish? 2. 3:39:59 (BQ) 3. Sub 4:00.	Run a smooth, steady, efficient, cruising pace from the start. Be careful not to go out too fast, or too slow. Coast, not push, up the hills. Take the brakes off down the hills. Similar to last year, I feel like I'm in shape to race a marathon. I feel healthy. I've dropped some weight (more to go). I feel good about the speed work, hills, mileage, and long runs I've done. I'm excited to see what I can do. I know to expect the unexpected. Any number of things may go wrong. The only sure thing is that, good or bad, it will be an adventure. I'm hopeful for another good adventure this year.	2014: 3:47:47, 8:41/mi, 6.9 mph 2015: 3:52:51, 8:53/mi, 6.8 mph 2014 Overall: 1696th of 5804 (29%) Male: 1132nd of 3077 (37%) M 50-54: 152nd of 325 (46%) In the last 7 miles I passed 190 and was passed by 39. 2015 Overall: 1803rd of 5464 (33%) Male: 1151st of 2921 (39%) M 55-59: 76th of 252 (30%) In the last 7 miles I passed 151 and was passed by 72. I was slightly slower than last year, but by virtue of moving up an age division I finished 76th instead of 152nd in my age division. Overall I feel like I was roughly in the same shape as last year but I had run more hills so I didn’t cramp and recovered more quickly. I think I may have run a little too conservatively the first half, and when I realized I didn’t have a chance at a BQ (3:40), I didn’t go all out at the end. It’s all good. I think my priorities for next year are 1) get more serious about my diet and weight loss, 2) increase my mileage slightly, and 3) do more speed work and longer tempo runs.
Stay nourished and hydrated.	Carbo load and hydrate as usual the week before. Bagel, banana, salty pretzels 3 hours before race. Energy bar and water just before race. Lorna Doone cookies just before and halfway through. 2 Clif Bloks with 4+ oz water per aid station until mile 21 then switch to energy drink. Eat bananas and oranges when available.	I followed the fueling plan pretty closely. I never felt like I was out of gas and recovered pretty quickly after the finish.

More details:

5.5 miles @ 9:53/mi.  Murdock/Lindon loop.

Met up with Rich, Bryan, Steve, and Conrad after the turn around. I saw them a little ahead going down the hill so I caught up and ran in with them, mostly chatting about the marathon last week.