run, run, run

Ten degrees out. I wore my Elmer Fudd hat to try to stay warm. My daughter came with me this year. Neither of us did very well compared to our other races, but it was cold and slick and we had been eating deep-fried snicker bars the night before.

We stuck around afterward for the awards and to our surprise, she came in first in her age group (actually second, but the first person placed in the overall) and I got second. It helped that there were only 200 people this year.

11:30am

Pace: 8:05

5:30am

Pace: 8:52

5:30am

Pace: 8:25

5:30am

Pace: 9:17

Slick

10am

Pace: 8:35

5:30am

Pace: 8:38

5:30am

Pace: 8:36

5:30am

Pace: 8:36

10:30am

Pace: 8:36

I ran past a farmer's field on Ustick and saw a row of at least 50 geese lined up walking slowly across the field. It looked like a search party looking for a dead body.

9:45am

Pace: 8:14

5:30am

Pace: 8:44

5:15am

Pace: 8:37

5:30am

Pace: 8:34

5:30am

Pace: 8:26

5:20 am

Pace: 8:27

5:20 am

Pace: 8:29

5:40 am

Pace: 8:44

5am

Pace: 8:39

8am

Pace: 8:17

5:06 am

Pace: 8:24

And now it begins. After 4 months of running short and slow, and eating anything I feel like eating, I'm starting up training for Utah Valley.

Goals

Feb: Every run sub 8:30
Mar: Every run sub 8:00
Apr: Every run sub 7:30
May: Every run sub 7:15
Get weight down to 145 or below by the end of May
6 long runs (20+) First one on March 7, last on May 23
Work out upper-body 3 days a week
Work abs 3 days a week

This morning's run sucked. Detoxing from my Super Bowl pig-out session. I'm excited though, Ready to make this happen.

5:07am

Pace: 8:27

5:25am

Pace: 8:27

5:11am

Pace: 8:24

5:14am

Pace: 8:27

9:51am

Pace: 8:17

First 10-miler in a while. Huffing and puffing toward the end but not a bad pace for this point in my training.

5:20am

Pace: 8:24

6:58pm

Pace: 7:37

23:39 5k

Decided to do a two-a-day. Not ready to do them every night, but I'll try to get a couple in each week. Feels good to get a faster run in.

5:16am

Pace: 8:28

5:18am

Pace: 8:26

5:21am

Pace: 8:25

Need to start getting the pace down a little in the am. I've dropped 5 lbs. since the start, so that should help, except that I'm running hungry most morning.

5:47 pm

Pace: 7:27

23:08 5k

5:23am

Pace: 8:27

Sluggish after yesterday's 2-a-day. 

Nampa 12:13pm

Pace: 8:07

Got in a 9-miler while my daughter was at Rugby practice. First 50-mile week in a long time. Weather was beautiful. Can't wait until I get back where 8 minute miles are easy again.

10:20am

Pace: 7:59

Came in under 8 -- barely. Signed up for Robie Creek today. As usual, registration was a fiasco for a lot of people, but mine went very smoothly.

5:19am

Pace: 8:22

Tough to hold a decent pace this early in the morning.

6:13pm

Pace: 7:16

Two-a-day. 22:36 5k. Not a bad time but sucking wind by the end.

5:17am

Pace: 8:27

Two-a-days are awesome but make for a really rough next morning.

5:16am

Pace: 8:25

Dark and cold. Kind of like all the other mornings.

6:24pm

Pace: 7:26

23:03 5k

5:15am

Pace: 8:27

9:53am

Pace: 8:26

Sucking wind by the end. I have a lot of work to do.

5:19am

Pace: 8:17

Best early morning run in a long time. Put in some good splits that last three miles. Probably helps that yesterday was a rest/cheat day. Have a little more energy when I'm not running hungry.

5:49pm

Pace: 7:21

Another two-a-day. Trying to get at least two a week in. This one was slower than I had hoped for. 22:47 5k

5:24am

Pace: 8:14

Had trouble getting out of the house so I had to cut it a little short.

5:21am

Pace: 8:26

Feeling more sluggish this week than I had hoped. 

5:20am

7 miles Pace: 8:24

6:04pm

3.1 miles Pace: 7:05

I got off to a good start, so I wanted to get in a sub-22 minute 5k. 21:57, I'll take it.

5:16am

Pace: 8:25

Ready for the weekend.

8:08am

Pace: 8:10

1:47:01 half marathon. Picked up the pace well during the last 4 miles.

5:20am

7 miles Pace: 8:14

Didn't sleep well and woke up feeling like hell. But my legs felt pretty good so I put in a decent pace. My revised goal is to keep every run under 8:15 for the next couple of weeks.

5:49pm

3.1 miles Pace: 7:17

22:36 5k. Legs were tired. Did have put the last mile in at 7:01 though. Wind was a problem in mile 2.

5:22am

Pace: 8:09

Strange morning. Woke up before the alarm, but then went out cold on the snooze. Got out a few minutes late so I cut it a little short but hoofed it in the last few miles.

5:21am

Pace: 8:11

5:17am

Pace: 8:12

It's cold out there. Gotta do a double today.

5:47pm

Pace: 6:49

21.10 5k. I really wanted to get in under 21 minutes today but I finished 10 seconds short. Still something to shoot for.

4:47am

Pace: 8:13

Crazy morning. I woke up before my alarm so I thought I would head out early so I could get back and have a little bit longer nap before going to work. The plan worked out really well until I accidentally ran 8 miles instead of 7. Plus I think I've been running 7 miles in the mornings for so long that my body knows that after an hour it gets to download. Mile 8 was rough.

8:53am

Pace: 8:20

Utah Valley Marathon long run #1 went better than I feared. Did an 8-mile loop, a 7 and then a 5. Not surprisingly, the last loop was rough, but I was able to keep my pace under 8:30 for 3 of the last 5 miles. Five more long runs coming up if I stick to my schedule so plenty of room for improvement.

5:26am

Pace: 8:07

Legs felt heavy after Saturday's 20. Also got out late. Had to reset the Garmin. I'm going to postpone my two-a-day until tomorrow.

5:19am

Pace: 8:14

I ran slower than I expected this morning. Miles 1 and 2 were quite a bit below goal pace and I spent the next 5 trying to catch up.

5:46pm

Pace: 7:10

22:12 5k. Got off slower than I'd hoped but looking back, my early week two-a-days are never great. Maybe I can nail it on Thursday.

5:17am

Pace: 8:11

Just another morning run. Unseasonably warm. That was nice.

4:52am 7.1 miles

Pace: 8:15

Woke up early this morning, so I got out of bed and ran.

5:45pm 3.1 miles

Pace: 6:53

21:215k. 

5:21am

Pace: 8:12

I didn't dress warm enough this morning.

10:18am

Pace: 8:05

Off week, so no long run today. Decent pace in the rain.

5:21am

Pace: 7:58

First sub-8 min. early morning run this year. Good progression run. Cut a few seconds off each mile. Felt really good this morning. Rainy.

5:50pm

Pace: 6:55

21:25 5k. Pretty good run for a Monday.

5:03am

Pace: 8:06

Got off to a slow start this morning. Tried to get the pace under 8 but just didn't have it in me.

5:23am 7.05 miles

Pace: 8:13

Kind of tired sloggin through this morning. Trying to figure out how to get another night run in this week. Might not happen.

7:18pm 3.1 miles

Pace: 6:53

21:21 5k. I fanangled some time into my schedule to run a double today. The only problem was that I ran late and didn't eat any dinner before. Feeling hungry the whole way.

5:14am

Pace: 8:09

It was colder this morning.

5:23am

Pace: 8:19

9am

Utah Valley Marathon long run #2. Chalk this up as a failure. Thought it was going well, but bonked at mile 15. I didn't hydrate enough before or during the run. Started seeing stars and getting dizzy. I was only a mile from home so I staggered home and phoned it in. Oops.

8:21am

Pace: 8:08

Dark, cold. The usual.

5:47pm

Pace: 7:39

Got out of bed at 4:30am and started to get ready to run. Then I hear from the dark "Are you stupid?"

"huh?"

"It's pouring down rain. Run after work."

So I went back to sleep and ran after work. Turned out to be a solid run. Every mile was under 8minutes with the fastest being mile 7 at 7:18.

5:18am

Pace: 8:29

Took it easy after the evening run last night. Running the Robie course tomorrow after work. Should be fun.

5:24pm

Pace: 9:15

Ran the Robie Creek course. 2,194 elevation gain with a 1,838 ft drop. The steep part at the top always seems longer than I remember it being. Felt kind of sick afterward. Hope things go  better in three weeks.

6:03pm

Pace: 7:57

Only had 5 miles in me after running over the mountain yesterday. Wery warm too.

10:08am

Pace: 8:36

Legs and hips still sore and heavy.

5:20am 7.05 miles

Pace: 8:19

Yesterday was the diet cheat day. I ate a huge hamburger with cheese and bacon. It was wonderful right up to the point where it made me sick. I have to remember that when my stomach shrinks I can't eat like I used to, even on a cheat day.

This morning I was still feeling it. Struggled through the first few miles then picked up the pace closer to 8min. for the last three or so. Contemplating a two-a-day tonight.

5:46pm 3.1 miles

Pace: 7:11

22:17 5k. Pretty slow. Still not feeling great.

5:14am

Pace: 8:15

Right at goal pace for the second half of this month. Problem is, a new month starts tomorrow and I need to pick it up.

5:14am

Pace: 8:01

Trying to keep the pace of every run under 8min in April. Got under 8 in the last 5 miles, but my start was slow and I never caught up.

5:17am 7 miles

Pace: 8:02

Really tired this morning. Dug a bigger hole in the early miles than yesterday and wasn't able to dig back out. Might do a two-a-day tonight.

6:05pm 3.1 miles

Pace: 6:46

My latest goal for my evening runs has been to get my 5k under 21 minutes. Today was 20:59. BOOM!

5:20am

Pace: 7:57

Finally got a morning run in under 8mpm. Progress.

8:11am

Pace: 7:56

Solid half marathon 1:44:01. Long run next week.

5:21am 6.25 miles

Pace: 8:14

Slow and short. Not feeling it today.

5:46pm 3.1 miles

Pace: 7:06

Not a great 5k either. 22:02

5:15am

Pace: 7:59

Ran another mile to make up for phoning it in early yesterday.

5:22am

Pace: 8:49

Slowest, shortest morning run in a long time. Just the start of a really crappy day.

5:20am 7 miles

Pace: 8:05

5:50pm 3.1 miles

Pace: 6:42

That's more like it. 20:47 5k. Finally some progress this week.

5:23am

Pace: 7:59

A little tired after last night's 2 a day but pushed it enough to keep the pace under 8.

7:52am

Pace: 8:06

Utah Valley Marathon long run #2 (#3 if you count the one where I bonked). Started out poorly, seeing spots in the second mile. Then picked it up and felt good for the first lap (8 miles). Lost a few seconds per mile in the second lap (7 miles) and pushed through lap 3. (5.5 miles). I only did the last half-mile because I needed to get my weekly mileage up to 60. I'm strange that way.

5:18am 7.1 miles

Pace: 8:09

Slogged through the Monday morning run.

5:49pm 3.1 miles

Pace: 6:49

Wasn't expecting to have a very good run tonight but after the first mile, I started feeling it. 21:06 5k.

5:19am

Pace: 8:31

One of my shortest and slowest runs lately. It was cold and very windy this morning. That's my excuse.

5:18am

Pace: 8:00

Good progression this morning. Need to start out faster though.

5:19am

Pace: 7:56

Added a mile this morning. Took Locus Grove to Franklin instead of turning on Pine.

5:20am

Pace: 8:25

Robie Creek tomorrow so I went short and slow this morning.

This was my 5th Race to Robie Creek and my 3rd best (and 3rd worst) so I guess it was a pretty average performance. As always, getting to the top of the hill was rough. I passed quite a few people going up, but I'm sure every last one of them passed me on the way back down. I'm to old to be screaming down that hill. I'd probably crash into a tree if I tried. Plus I was worried about the gut problems I had last year.

The gut was fine this time, but the downhill is so jarring after climbing up for 8+ miles. I also don't think I ate/drank enough beforehand. By the time I hit the last mile, I was spent. 1:14 to the top and 35  minutes down the other side. 156th place, which is still in the top 7% so I'll take it.

5:18am

Pace: 8:24

Legs still feeling heavy after running over the mountain on Saturday.

5:18am 7 miles

Pace: 8:10

Felt better this morning. My shoes are now over 1,000 miles. I think I'll wait until 1 month before the marathon to switch them out.

5:49pm 3.1 miles

Pace: 6:43

Started out surprisingly strong. Thought I might get in my fastest 5k of the year, but ened up 3 seconds short 20:50.

5:21am

Pace: 8:01

Best morning run of the week so far.

5:27am 6.28 miles

Pace: 8:19

Tired, tired, tired. I'll probably do a double today.

5:52pm 3.1 miles

Pace: 6:38

20:35 5k. Best so far this year.

5:50pm

Pace: 7:49

Decided to do my long run after work of Friday. Had too much going on Saturday to get it in and then be wiped out all day.

Kept the pace pretty even between 7:35 and 7:50 for 16 miles. Slipped below 8 for three and then hoofed it in at a 7:44 pace for the last mile, just making sure that I finished blow 7:50.

Felt real good about this one. Two more to go and I'll be ready.

3:56pm

Pace: 7:33

I don't know whether to call this a recovery run or an unhealthy obsession run. Haven't missed a non-Sunday since January, so I went out for a quick three. Put in a better time than I expected after last night's 20.

5:06am

Pace: 7:50

Didn't sleep well, so I got out early and slogged through the first few miles before picking it up a little in the last half.

5:20am 7 miles

Pace: 7:55

A little bit windy this morning.

8:00pm 3.1 miles

20:54 5k

5:19am

Pace: 7:58

5:20am 7.13 miles

Pace: 7:58

7:49pm 3.1 miles

Pace: 6:30

Had a busy evening, but at the last minute, I had some time free up to get out for a double. I had already eaten dinner and didn't have big plans for speed. But after about a quarter of a mile I looked at my watch and was putting in around a 6:30 pace, so I decided to push it and see what I could accomplish. Pulled in a 20:09 5k. One of my best times ever, including races.

5:23am

Pace: 7:55

Got out late this morning and was a little tired after pushing it last night. So I only went 5.

8:56am

Pace: 7:44

5:23am 7.12 miles

Pace: 7:33

Solid run for a Monday morning. Good progression. Last mile was 7:10.

6:04pm 3.01 miles

Pace: 6:28

I need to enter a race. This was 1 second slower than my PR. 20:04 5k.

5:15am

Pace: 7:54

Decent run. Decided to do tens in the morning a couple of days a week. Ran the middle 5 with a friend at about an 8 min pace. Ran there and back in the 7:30s.

5:20am

Pace: 7:48

Colder this morning. Got my legs by mile 2. Running better lately.

5:17am

Pace: 7:45

Got off to a better start and pretty much held pace.

5:19am

Pace: 7:54

Wanted to do a 5k run last night but got stuck in a silly homeowner's association meeting. Did 7 in the rain this morning. Long run tomorrow.

8:42am

Pace: 7:51

Second-to-last Utah Valley long run. Not bad. Kept the pace in the 7:40s until the last mile. Started to fade after mile 18.

5:25am

Pace: 7:52

5:21am 7.05 miles

Pace: 7:57

5:45pm 3.1 miles

Broke a new 5k record for me. Finished in 19:49, but I have mixed feelings about it. I stopped less than a half-mile in because I was caughing up  blood. I decided to go on with the run and turned in a great time (for me) but I'm still a little freaked out about it. I hope it doesn't come back.

5:17am

Pace: 8:08

Ran 6 of the miles with Mark. Finally broke out the new shoes.Maybe I should run with the old ones a couple more times so I can retire them at 1,200 miles.

5:19am 7 miles

Pace: 8:02

5:52pm 3.1 miles

Pace: 7:11

Almost didn't run tonight. Been really tired lately but couldn't handle the guilt so I ran, but not very fast.

5:36am

Pace: 8:19

Short and slow in the pouring rain. Overslept a bit.

8am

Pace: 7:47

Daughter had a Rugby game at BSU and needed to be there two hours early so I dropped her off and went for a run on the greenbelt. Took a path on the side of the river I hadn't run on before. Good run through the trees.

And her team won.

5:27am 7.05 miles

Pace: 7:49

Good weather for a morning run. Descent progression on my splits.

6:58pm 3.1 miles

20:33 5k

5:19am

Pace: 8:11

Ran to Marks and then 6 miles with him. Luckily the rain let up for that hour.

5:20am

Pace: 8:01

Got rained on.

5:33 am

Pace: 8:03

Overslept and only ran 5. Long run on Friday.

5:22pm

Pace: 7:54

Final Utah Valley Marathon long run. Would have liked to have a better pace, but pretty satisfied. Got the pace down below 8 for the final two miles, so that was encouraging. I like doing Friday evening long runs, but they can be tough depending on eating, etc. during the day.

11:30am

Pace: 7:50

Short recovery run around the block and through the park.

9:22am 8 miles

Pace: 7:49

10:38am 4 miles

Pace: 11:08

Ran 8 miles alone then finished running with my wife. She wanted to get in half-marathon mileage. The fast 8 went pretty well. Started out pretty slow but sped up each mile with the last at 7:01 pace.

5:43am

Pace: 8:39

Ran with Mark this morning. Drove over to keep the mileage down today. I'm going to try to do a real taper this time. I'll do 5-7 a day this week. 5 a day next week in California and then 3 or less each day of race week.

5:29am

Pace: 7:48

When I started out there was a little bit of lightening flashing on the horizon. Then, about a mile and a half in, the lightening was flashing above me. Then at about three miles it started pouring rain. What could I do but keep running? I felt like Lieutenant Dan in Forrest Gump. "You call this a storm?!"

5:32am

Pace: 7:55

Tapering.

5:33am

Pace: 7:58

Still tapering. Not as cold this morning.