Training for a Belt Buckle

I spent last night visiting my sister after surgery, so made sure I got a run in today to shake out the legs.  They are feeling really good and where I want them to be.

Just signed up for my first race of 2009- Ogden Marathon Registration opened today!

I got in a couple of miles walking back and forth from my hotel to the conference center.

PR TIME!!!!! 

My previous best was 5:24:15 - so I took 15 minutes off my previous best.

First off - let me say that I am soooo cold and have been for hours. Rain before the start, rain during the race, and not a drop of hot water left at the hotel by the time I arrived back there.

I was pretty pleased with how I did. My A plan was 5:10, my B plan was 5:15 and my C plan was a PR - so I did all of them.  Next year - sub 5 hours coming up!

This is only the second time in history the marathon has had rain - lucky us.  It reminded me of my first marathon where we had rain, snow and hail for the first 10 miles - but then the sun came out.  No such luck today.  I was really cold until after mile 19 when the rain turned into sprinkles. I think it finally ended about mile 24.

Leslie and I rode the bus up together and found a nice spot by the fence to get a bit of a wind break as we huddled in our plastic bags.  We ran together through mile 7, when I pulled ahead up the Veyo hill and the next time I saw her was at mile 17, when one of the running vans pulled up and she yelled at me to not wait for her at the end.  I know she was struggling with her heels hurting and tiredness and was probably cold, so I'm sure it was frustrating for her to DNF. It was a bit of a downer to me for her to have to pull out - but I just focused back on the race.

No problems with food poisoning today.  Probably no problems with dehydration or overhydration either - only one VPB for each end during the race.

I followed a plan of run 8 minutes, race walk 2 minutes for most of the race and just kept up a nice steady pace.  I was able to do a negative split again and ran most of the race from mile 20 on.

Mile splits - according to my Garmin: Average - 11:45, Max - 7:54

Mile 1 - 12:08, Mile 2 - 13:15, Mile 3 - 11:28, Mile 4 - 11:09, Mile 5 - 11:57, Mile 6 - 11:10, Mile 7 - 10:45, Mile 8 - 12:58 (do you think I was at Veyo then? :)), Mile 9 - 12:00, Mile 10 - 12:27, Mile 11 - 12:29, Mile 12 - 12:01, Mile 13 - 11:31, Mile 14 - 11:41, Mile 15 - 11:32, Mile 16 - 11:49, Mile 17 - 12:26, Mile 18 - 11:09, Mile 19 - 12:40, Mile 20 - 12:51, Mile 21 - 10:51, Mile 22 - 11:36, Mile 23 - 10:50, Mile 24 - 11:02, Mile 25 - 11:11, Mile 26 - 11:00, Ending: 5:09:12

Recovery day.

I've been reflecting a bit upon the past season, yesterday's 'fun run', training advice from Sasha and all that stuff (I had a long drive home alone).....

Starting tomorrow I will do what Sasha recommends and run 4 miles a day 6 days a week and then take Sundays off.  I am starting to see my potential as a runner after years of feeling I would never be able to run because I was too slow and too heavy.

Also - time to get back on my diet and eat healthy again and see if I can get a few more pounds off - or else pack on the muscle.  Until the end of the year I will switch over to my strength training workouts (weight lifting) and then will switch back to the endurance training in January.

Route A - townhouse to work 

Mile 1  - 11:07 - feeling good - working off stress from work

Mile 2 - 10:57 - feeling tired already

Mile 3 - 11:20 - starting to drag

Mile 4 - 10:52 - uphill, not bad, but tired

Later: sauntered the 2.2 miles back home after work while visiting with Leslie on the phone and planning our training.

Mizuno green (6.2)

Route B - Out and Back on 7th East

Dragged my little body out of bed in the cold, dark morning.  Put on all my flashy thingies and headed out the door.

Mile 1 - 12:20 - zombie phase

Mile 2 - 12:04 - hungry

Mile 3 - 11:59 - glad no one jumped out at me from the cemetary as I ran by

Mile 4 - 11:34 - anxious to get home

It was kind of peaceful running with less traffic around. I could just listen to the pitter patter of my Vibram FiveFingers hitting the ground. And - cars in Sandy don't aim at me as much in the dark as they did in Layton.

Must apologize to the neighbors.  My cell phone alarm had been ringing for 30 minutes when I got home.

I'll have to get up a little earlier.  It was a tight fit getting in the run, showering and getting dressed and making it into the office by 7 a.m.

OK - I didn't want to run this afternoon, but forced myself to get out the door.  I had no energy when I got home from work - but that may have had to do something with the fact that I got busy with computer and database issues at work and forgot to eat regularly, so think I was only at 600 calories.  I swigged down an Ensure and headed out the door.

I was going to find a 4 mile route around some of the neighborhoods near where I live.  Didn't quite work out how I planned. I ran along 7th East to 9400 South, then down to Trax and along the Trax line to 8000th South. I needed about 1/2 mile extra (I thought) to make my loop, so turned into what I hoped was a route behind my condo complex that would loop me around. It turned out to be a no exit subdivision and dumped me back and 1/2 mile from where I entered it. Needless to say - I got in more than I wanted or needed.

Mile 1 - 11:49 - no energy

Mile 2 - 11:54 - feeling a little better

Mile 3 - 12:04 - tired and bummed out that I was back where I started

Mile 4 - uphill - 12:16 - can I stop now?

Mile 5 - more uphill and no energy - 12:30

I was not happy when the alarm clock went off at 5:30 - but knew that I had a hair appointment right after work and then am going to Provo for the Homecoming Spectacular with my dad - so it was either drag my butt out of bed now or run at 10:30 at night.

I ran my out and back loop today without taking my Garmin. Shortly after the turnaround point, I took off my gloves because I was getting warm.  Then, around 2 1/4 miles, I started dry heaving. (NOT fun). I slowed down a little and pushed up the sleeves of my long sleeved running shirt to see if that would help. The feeling finally passed before the 3 mile mark. (Of course, under Sasha's definitions - water is bad for me because that is the only thing I partook of before running :)). Finished in 47:18.

I either need to get up earlier or start work later because it is such a rush around to run, shower, inhale a bit of food and get to work before 7 (plus I had to stop at the store this morning). If I want to start riding my bike to work, I might need to do both. As it is, I am the first person in the office each morning and the last person on the IT Team to leave each night.

Weight - 143 - getting back down there.

Mizuno (green) 10 miles

Did the Making Strides Against Breast Cancer Walk/Run at Liberty Park this morning with Leslie, Harold, Odee, Marion, Marion's crew of girls, Kelli, and Lynn.  I know there were more names - but I forget them.  Lynn is hopefully going to join the blog today.  

Walking miles - not running. I had to study for a Microsoft Vista Certification I am taking on Tuesday, so after church I walked to my office, studied, and walked home.

I am struggling with the onset of fall depression. It always gets worse when the weather gets cool and days shorter.  Time to buckle down and get my spiritual life in order along with my physical life. Also time to crack out my 'daylight' lamp for at work.  This year is a little harder than last year because I have changed so many of the constants in my life with my move.  Thank heavens for Leslie, Harold & Odee and my work.  (oh yeah - and a little thing called running).

Going to try and do my run each morning this week. I think I am more successful if I can get it over with. Then I can lift weights after work - time to get back on a regular program.

I set the alarm 15 minutes earlier so I wouldn't be as rushed in the mornings.  

Today, I decided to do some hills and try another route.  My legs are really cold from running in shorts.

Mile 1 - 12:04

Mile 2 - 12:04 - found out the Sandy WW is 1.3 miles from my home

Mile 3 - 10:51 - ahhh - downhills

Mile 4 - 11:04 - love watching people run red lights. Can I make a citizen's arrest?

I was frustrated today from taking and failing a Microsoft Certification Test, so after work I headed out and ran the Queen's Penguin Trail.  Nary a penguin, quail or pigeon in sight (unless you count the dead pigeon at the side of the road).

Mile 1 - 11:39

Mile 2 - 11:42

Mile 3 - 11:29

Mile 4 - 10:51

Mile 5 - 11:10 (took a while to cross 106th South)

Mile 6 - 11:06

Today was a recovery run/zombie run.  Just putting one foot in front of the other. I woke up before my alarm, but just didn't have any leg energy.  I was entertainment for Trax Zombies heading to Salt Lake - looking like they were heading to prison.....

I decided one road I ran on is not a good choice.  All the school bus drivers heading out on their routes paid no attention to me in all my reflective/flashing thingies and I had to duck away from 2 of them that were about to hit me.

Clothing issues - I had on my arm warmers under my long sleeved running shirt and a running vest on (plus shorts, etc). About 2 miles in, I was getting too warm, so took the vest off for half a mile - but then my body started getting cold, so put it back on and ran without my gloves the last 1.5 miles.  Maybe if I put the arm warmers on over the shirt I could pull them off.  I'll have to think about it.

12:06, 12:43, 13:13, 12:46

Breakfast - sauteed some peppers, a can of mushrooms, two eggs. Throw in a thermos and I will add some whole wheat toast and a glass of milk at work.

Tarzan Kicks Some Serious Butt

Today was probably one of my toughest runs ever.  I guess it would qualify as a tempo run.

As I was sitting at work thinking of where I would run this afternoon, I decided I wanted to do a long downhill and remembered that 94th south from 1300 East was a nice downhill as it curved by the quarry.  (I haven't been by there in about 6 years).  So - in my mind, I thought, "I'll take a roundabout way up to the Sandy Ampitheater and then run down that hill."   Uh huh - yep - that's all I thought.

Mile 1:  11:39.  Not bad for a warmup mile.  The first half mile was flat, then it started into a gradual uphill and about .90 became a steep uphill.  Mile 2: 11:28  I was so excited near the half mile mark because I hit 1300 East and thought it would be flat or downhill.  No - Einstein.  It continued going uphill after turning on the road.  Mile 3: 9:42 - the uphills continued until I was at 2.6 miles and turned onto 9400 South.  My eyes were burning from sweat, but the legs felt good. I was able to speed up a lot on the dowhill - but I can't say I enjoyed it too much - I was tired from all the uphills.  And - surprise, surprise - I found a HUGE shopping center a mile from my house where the old quarry used to be. Mile 4: 11:04 - still able to push it. However, the long downhill wasn't as long as I remembered and became another uphill.  I would have been faster if I hadn't had to run around a stoplight for 2 minutes before it changed.  Last 3/4 mile: 8:00   Final time - 51:51

Nice, easy recovery run today to let my legs have a break between yesterday's hills and tomorrow's speed work.

Leslie and I held the first ever Millcreek Invitational 5K this morning.  Our goal was to break 30 minutes in a 5K and we thought the downhill course would be perfect for that.  I was trying a new setting on my Garmin - didn't get the one I planned on, but this one worked fine.

We found a starting line painted on the road and after a warmup, headed on down.  Leslie was a little bit feisty and we got stopped for directions and she said a naughty word. (Yikes - my ears). She didn't think she could break 30 minutes, but I knew she could on a downhill course, so I stayed with her to nag and motivate her.  I was very proud of my 'little grasshopper'.  When we got to the 3 mile mark I sprinted ahead and challenged her to pass me if she wanted to buy me breakfast. Luckily - we tied.

PR Time:  Total Race: 26:42/ Average: 8:36/ Best: 5:04

Mile 1 - 8:29, Mile 2 - 8:49, Mile 3 - 8:38

Leslie said this run was about a 9-9.5 on a scale of 10 for effort for her.  She did great.  I think my fitness has improved because I was probably at a 5-6 on a scale of 10 and didn't really have to push at all.

My previous 5K PR was 31:28 on a 'short course'.

Man - I am really tired right now.

After work I ran 1.3 mile to Gold's Gym.

Hopped on the treadmill (1% incline). 1 mile at 6.0 mph; 1/4 mile at 4.5 mph; 1 mile at 6.2 mph; 1/4 mile at 4.5 mph; 1 mile with 2/10 mile increments at 7.0/6.9/6.8/6.7/7.0 mph; 1/2 mile at 4.5 mph.  Walked around for a while to get cool down and get some leg muscles back.

Started my fall strength training rotation:: squats/lunges/quads/hamstrings/inner thigh/outer thigh/standing calves.

Walked home 1.3 miles with my legs feeling as sturdy as jellyfish tentacles.

Did a nice easy slog to work this morning. My legs aren't as stiff as I thought they would be from yesterday's speed work and weight lifting.  A few twinges in the left knee. But the legs are definitely tired.

Big question is.....Do I walk home or run home after work?

/*******************/

OK - Kelli ordered me to run home so I did (another slog). I much prefer running to work - it is downhill and I have to run uphill home.  I was cursing Kelli the entire time because the backpack strap that rubbed my neck raw this morning rubbed it even rawer (if that is a word) on the way home and my running bra was still a bit damp, so it also rubbed me raw where it occasionally does.  The bright side of the run (other than it being over) was my tootsie roll I sucked on since I realized I had only taken in 600 calories today.

As soon as I finish my protein shake, I am going to play the banjo to relax for a while and then hopefully do my pushup and some abs work.

Oh yeah - and work on the talk some more.

My lower body muscles started aching a lot last night from Monday's workout and weren't any better this morning.  My body woke up at its usual time - even though I have a class to go to today and could sleep in. I spent a half hour trying to talk myself into moving and finally decided to go run.  Getting down the stairs was pretty painful.  

The first mile wasn't too bad, even with uphills. I had to push the long uphill on 8600 South and was glad to reach 13th East.  From about 1.5 - 2.5 miles I was feeling really good, then hit the big downhill and that hurt my quads and glutes A LOT.  I didn't enjoy it at all. Right at the start of mile 4, I hit a wall and just lost all energy.  I really wanted to stop and walk the rest of the way home, but just kept repeating the mantra - "The sooner you get home, the sooner you can stop." The last mile felt worse than mile 26 of St. George.

12:27   11:47   10:43    10:58

On the bright side - I saw 2 gas stations with gas for $2.99 a gallon.

Stopping was painful. Walking up the stairs to my kitchen was painful. Sitting down was almost impossible.  Remind me why I am doing this?

34 degrees out.  I had on running capris and the lower body felt fine.  Long sleeved running shirt was not enough on the upper body. I was cold the entire run.

I'm feeling old today.  Both knees are aching.  I think it is a good day to take a break.

Reversed my killer course from last week.  I think I will run it one week with the long uphill and the next week with the short but horrible uphill.

12:03   11:34   11:26    10:26    8:31 (.75 mile)

I was surprised that mile 3 was that fast.  For about 2/5 of the mile I was running between 13:30 and 13:50 because the uphill was so steep.

Legs feeling good and excited to run with Leslie and Odee tomorrow.

Leslie, Odee and I ran 4 nice, easy miles on the Pipeline Trail up Millcreek Canyon.  Odee found lots of dogs to play with.

It was pretty cute.  When I showed up to pick up Leslie and Odee, Odee was all ready with his running pack on and kept barking to tell Leslie to hurry up and finish breakfast because he was raring to go.

After the run, I did a 1 mile time trial on the road in Millcreek Canyon.  A couple of good downhills, some few flats, two small uphill sections. I ran it in 7:43 and felt like I wanted to throw up and sounded like a freight train - but was pretty pleased with myself on doing that after a 4 miler.

Rest Day.

I head off to Michigan early tomorrow morning.

Gave a talk today on agency based upon how agency can relate to being a marathoner (now I have a few more people wanting to know about marathons :) )

I ran a hilly route this morning since I don't think there are a lot of hills  near the hotel we will be staying at in Michigan.

Legs felt good. I was overdressed for the weather since I had tights on (my running capris are packed because they are expecting snow in Detroit). I missed my usual light setup since it is also packed - but had a backup headlamp I could use.

12:24   11:59    10:53     11:25

Ran 5.25 miles this morning. 13:05   11:08   10:59    11:42    12:08

It was cold and dark out this morning. I ran at 6:30.   It was easier to run because of altitude (lack of), but not easy to see where I was going - so I was slow. I found a trail along the freeway and ran on it - but had to try and watch for potholes and broken branches and my headlamp wasn't too bright in the darkness (plus I was a bit worried about boogey men). I was glad to find the bike trail because there are no sidewalks or shoulders on the road and I was having to hop off of the curbs onto grass as each car came.

The run out was pretty nice, when I headed back - I ran into a nasty headwind (kind of like St. George).  It was 33 degrees out - but about 24 with windchill.  (My boss thinks I am nuts).

The puppies were just born!  Yorkies.  1 boy and 3 girls.

Didn't want to - but dragged myself out of bed and ran this morning.  The wind wasn't quite as bad today.  On my return  my shoulders were stiffening up from cold. But I saw a runny babbit hippity hopping down the bunny trail.

I went the other way on the freeway path today and my turnaround point was behind a Little Caesar's factory.  I about lost the breakfast I hadn't eaten from the smell.  It's a good thing I don't eat Little Caesar's anymore.

Later - when we got finished working today it was nice and sunny (but cold) out.  My boss decided to take a nap and I ran another 4.2 miles.