A Balance, Redefined

I spoke too soon about sleep. Up a little too late last night and had to be in early this AM. Good news is I'm already well on my way into my to do list for the day. Just taking a quick coffee/blog break. Did the Memory Grove commute run in. This is nice with about the first 5 mi downhill BUT the majority of the uphill in the last 2 mi.

Avg. 8:56 HR 137 Ascent 2123ft Descent 1747ft

AM: Slept in a little while Sandra did her run. Then did a mid-campus/Shriners commute run in. This piles most of the climb into a small package. The major climb (I lapped it) is at mile 4, with the following in 1.36 mi 466ft of ascent and 26ft of descent!

5.5mi Avg. 9:25 HR 135

PM: Reverse commute run. Not as fast as yesterday. Ended up bagging a gift certificate from the hill challenge at The Salt Lake Running Co., so stopped and picked up some new socks on the way home.

Mi 2.5 Avg. 7:40 HR 139

So probably the most relevant development this week is that after three years I am going to run a marathon again. I cannot believe it has been that long!!! However, it is true my last marathon was TOU in 2009. So what better way than to start were I stopped? So Sept 15th I will be back at the starting line for a marathon! In general the best I have felt this week. Did the A&W commute plus.

Happy Friday Everyone!

Avg. 8:33 HR 136

Not sure if it was watching the last quarter in the women's 10K yesterday, the heats of the 1500 last night, or maybe it is just that I'm finally getting my confidence back but I felt pretty good today and really pushed the last few miles.

Up a little before 5am to get ready and started in time to get back in time for Sandra to do her run. She was nice enough to let me go first today. It was chilly at the start. I ran from home, Foothill to SunnySide and then UP. My slowest mile was this first mile that also just happens to have the most ascent. I wish I could say my last was my fastest but it wasn't so far off. See below. Those of you know me, know I'm a number freak. So check out the difference in the splits of Mile 15 and 16, can someone say Phelps 2008 fly?

Now Sandra is off running. I'm going to ice and make pancakes with the girls. Have a great day all.

A good family day, a couple hours of work in the middle, then a late evening run. I felt better than expected and am happy to be making steady progress. 

Southerly loop.

Avg. 8:17 HR 138

I finally finished the women's marathon and got to watch the 1500 heats. The nice thing about liking the "fringe" events is I haven't had any spoilers. All were exciting. The marathon I watched in four parts due to time restrictions... Another late night run from lab. The nice thing about this is it is cooler. The bad news is I didn't trust my footing to do the complete workout in the dark and it takes a little longer to wind down. The run was going to be 4xmile but I only did the first mile. It was the FireHouse mile. It had been awhile since I did it. Overall the legs felt good.

2mi warm-up
5:03.19 HR 180 Ascent 47ft Descent 211ft
5mi cool-down

Avg. 7:52 HR 147

AM: It was nice this morning. It looks like today is going to be painful though with a potential record high. Did a south extension to the other side of SugarHouse on the A&W commute.

8 mi Avg. 8:34 HR 145 (HR was off, first mile it was reading in the 180s, I think static)

PM: Reverse commute run plus, in near 100F weather. Took it easy and did a "nose run".

3 mi Avg. 8:03 HR 133

AM: A&W commute run. Taking it easy. Just enjoying the mileage and looking forward to some workouts.

6 mi Avg. 9:13 HR 133

PM: Even though it was a few degrees warmer tonight I didn't hold back on the pace for the reverse commute run home. It felt nice.

2.5 mi Avg. 6:32 HR 159

I did not sleep well last night. Walk up two or three times. Then up 20 min before my alarm clock. I had to be in work early anyway but still getting up at 4:40am is no good, sleepy now. I got done my experiments by 9:30 and have had a meeting but otherwise a bit foggy for writing today. Not sure what my problem was, just restless.

Mi 2.5 Avg. 10:12 HR 134

Got the early spot today. Did the Suicide Loop plus. Still warm out and I'm still a bit tired. I need to get back to the 7s for sleep. Today is a planned writing day to end the week on a high note. Hope everyone has a great weekend.

Avg. 8:40 HR 130

AM: There are two workouts that I really like for gauging my readiness for a marathon. One is the 10xmi the other is the 3x5K. This morning I did the latter. Three nights in a row of reduced sleep didn't help and in anticipation of the workout I woke up twice. During my warm-up mile at 5:15am I was even thinking about bagging the workout. The first 5K is my Adam 5K v2 that is super aided. Then I had a little over a mile recovery to my Adam 5K v3. This was my first time doing this course and it has 1/3rd the elevation changes. So still a little aided but definitely more honest. There is then a little over 2mi recovery then a repeat of TTv3 followed by a 3ish mi cool down. 

The first repeat went fine but I felt like I was pushing MUCH harder than what the Garmin was telling me. I would like to point out that miles 1 and 2 are less than .1 seconds different. Final time FIRST 5K 17:33, (course tool flat equivalent; ~18:21). Overall I was happy with that, and it was right in the mix to what i had done last month as a solo 5K effort. 

Then came the convincing myself to do another. I have to admit I like this workout for the mental struggle as much as the physical. The whole way up to the start I was ok, I'll do this one but back the final one. The first half mile I felt like I was crawling. By the one mile mark I finally felt like I was in a groove. I passed by a large group of runners waiting to start their run, it was almost 6am. One of them pulled in and "almost" took me out with their car. At least the others cheered me on and it fueled me to push a little harder. Note that the first 2 mi are just under 1 second different in pace. Final time SECOND 5K 18:16, (course tool flat equivalent; ~18:34). Overall I am happy with the profile of this course with the last mile giving you just a little more help to finish strong. 

So the final "recovery" my gut was starting to turn. I was like ok I had two good efforts maybe just stop. But I got past the mi on the way back to the start and told myself this is where the mental strength comes in and the character building for the marathon and I have to see this through.

So I started the 3rd 5K and actually felt better than the start on either of the other two. Maybe it was calling myself out on the marathon prep. Maybe it was knowing it was the last one. However all splits were faster than the previous 5K on the exact same course. In the future I think I will do all three repeats on this course or end with the v2 super aided... Note AGAIN that the first two miles are just under 0.1 second different in pace. Final time THIRD 5K 18:11, (course tool flat equivalent; ~18:27). Very happy with the negative split.

The three mile cool down was rough but good. 

I glanced at the splits as I was running but they really didn't register. I did not see how consistent I was on the first two miles each time until just now. I am VERY sore but the good kind of muscle sore and even though I did not hit my target pace. I was hoping for under 5:45 for each as they are all aided, this is a spectacular workout for me. What I didn't realize is that the average of the 9 mi was 5:47, so not that far off. We'll see if I can walk tomorrow. Below is all the fun. The three boxes are to represent the 5Ks...

PM: After a little recovery hanging around the house we headed up to Park City as a family. We did the lift ride to the top of the mountain and a little hiking. After some Blue Iguana and a stop at High West to pick up some adult beverages did a shake out run. This is something I have not had need to do for awhile. I agree it can be a life saver after a tough workout. But until today I haven't really met that threshold. I did a post-dinner flat home loop. The sun was an amazing red during the sunset. The first mile my right knee was being very bad. Tight, sore, and not wanting to bend. But by the second mile it had finally let go. My left calf was also pretty tight but over all things loosened up by the end of the run and I was not too bad off from the effort this morning.

3.5 Mi 8:52 Avg.

I had a resting goose egg today. I had every intention of running tonight but time just got away from me. Had a very long night's sleep, church, and then we headed down to Timpanogos. It was our first time down there to the cave. I had made a summit attempt a few years ago but going under with the family so so fun. I guess I did have a workout in that 75% of the way I carried my younger daughter. The great news is that my legs felt great on the hike despite the killer workout yesterday. 

Well I can't explain the lack of sleep other than to say that too much sleep the night before or missing my run and not being tired enough but it was a rough night into a long day of work. 

In the evening however was a very important run.  Today marked another milestone on my running odometer. As some of you know I've been active my whole life starting with soccer at 5yr and moved on to wrestling etc. It wasn't until my sophomore year in college that I started keeping track of my running in a formal way. I had been running distance since high school but on Oct 27th 1997 I started logging my mileage. Well with the run tonight my total miles run now stands at the 30,004 mile mark.

Tonight I did a run south past the Suicide Loop onto the 2008 SLC Marathon course and back. It was also the first night I wore compression socks. After the first mile I got over the "odd" feeling and felt ok with them overall. As expected I did feel a bit warmer in them.

Avg. 7:54 HR 143

AM: Had to be in work before 6am so had another low sleep night. Commute run in.

2.5 mi Avg. 10:34 HR 127

PM: Met up with Jake for the run home. We ran toward SugarHouse and back up 21st before I we split off to go home. Good conversation and nice to mix it up from all the solo runs lately.

6 mi Avg. 7:39 HR 144

AM: More sleep but not restful. My head has been a bit too busy lately. Running is going well but trying to figure out a number of other things outside and keep momentum at work. I did a longer run in and did the full Memory Grove commute run. There were so many people out. Not sure if it was the later start or the fact that it was slightly cooler.

10 mi Avg. 8:48 HR 133

PM: An unplanned second run tonight. After a two week break did a SugarHouse loop with John. Good conversation and nice red sun sunset.

5 mi Avg. 8:13 HR 129

AM: A&W commute. Feeling pretty good. I have to admit I was initially concerned about doing the workout on Saturday, that it was going to send me back over the edge. I'm very happy to see that things are staying together. 

Mi 6 Avg. 8:39 HR 140

PM: Suicide loop with John. Another nice sunset and then conversation over some high west.

Mi 7 Avg. 8:32 HR 130

Getting a little more sleep which is always nice.
Just did the A&W commute run in.
Have a great weekend!

Avg. 8:42 HR 142

To sleep earlier but up before 4am so I could get back in time for Sandra to run while it was still cool. Part of her bday present. Then in the garbage can to ice. Had a good run with the super south loop in reverse.  It did not feel as nice as the last two Saturday's but with the earlier start and crappier air I guess I can't complain. That and this is my highest mileage week in a LONG time and I even had one day off this week. Now for some hiking after Sandra gets back from her run.

Avg. 7:25 HR 147

Between my wife and me we managed to hit her age in miles today. Then up to Snowbird for hiking only to find out that Oktoberfest has already started so we hung out in the bier tent eating brats and dancing with the girls before heading up the tram to hear the Alp horns. Then a very rare dinner out at Log Haven. I super full and fun day.

Well it is nice to sleep in but does make getting everything done tough. Another great family day. After an easy morning and church I worked a couple hours and then to the zoo and a picnic dinner at a local park. After some more chores and work in the evening did a late run to the SugarHouse area and back.

Avg. 8:16 HR 135

This was a workout I had planned since the 3X5K two weeks ago. I wanted to do something very fast to build the confidence for those first miles this Saturday. So I did a 3Xmi workout. This was the FireHouse mile and two Memory Grove miles. I had planned a fourth but I had not brought my headlamp and I didn't want to push my luck as the last repeat was very dark as it was.
A picture says a 1000 thousand words so I will leave these images do my talking for me. All I can say is that this is one of 7 times in my life I have recorded a sub-5 min mile! I think I am ready for Saturday...

AM: I was a bit concerned about my run this morning. After my workout last night my calves were sore coming down the stairs. However, they felt pretty good. I think the extra sleep the last few nights has helped. My run in this morning was a combo of the SugarHouse loop and Mid-campus commute. Overall some very nice weather. Air quality still not great but the temp was good.

9mi Avg. 8:18 HR 155

PM: This has been a better week than last week. Both in and outside the lab. Still a lot to do but focusing on what I can do versus what I need to do. Makes a big difference. Did an evening loop toward downtown with John.

5mi Avg. 8:31 HR 130

Starting a wind down for the race. So only one run today. Made it a longer one down to Liberty Park and then over through Memory Grove to work.

Avg. 8:52 HR 156

AM: Early work day, so commute run. First green air quality day in a long while...

2.5mi Avg. 10:30 HR 126

PM: Commute run home.

2.5mi Avg. 7:20 HR 148

A&W commute run. Looking forward to tomorrow...

Avg. 8:31 HR 142

EXTENDED EDITION: I have had a moment to get back into the routine and wanted to add a few more notes to the race report.

Today was the day to get back to the racing scene. I had built this race up a lot in my head since Des 10K. The 3X5K and 3X1mi workouts the last couple weeks had my hopes up. I went into this race thinking I could run anywhere from a 1:20 to a 1:12 and hoping for a 1:14:38 which is the target for a 2:40 marathon by Sasha's course tools. 

On Friday Jake picked me up after work and was kind enough to let me join him, Andrea, and his parents for the drive up to Logan. We then stayed with Scott E who was kind enough to let us stay at his house. His and his family’s kindness, generosity, and trust were very kind. Allie even joined us for a late night discussion after dinner to wind things down before the race. The dinner Karen provided was the perfect carbo-loading. Thank you to all of you.

Got to sleep relatively early. And up a little after 4am, two Saturdays in a row with the early rise. Scott drove Jake and I down to the start and then the bus ride up the canyon during which time I had good chat with Scott. It was a bit cold for my liking after getting out of the bus but great for racing. Had a great time talking with a number of people I haven't seen in awhile including Albert and Clyde whom I did my warmup with. During the warmup I even briefly saw Demetrio and Carol, two people I used to do a lot of my workouts with when I first moved to SLC.

We then all got to the line and I saw even more people I hadn’t spoken with in awhile, Ben, Walter, and Steve and met a few new faces from the blog including Riley and a slew of others I’m sorry I am not naming. The gun went off after a misfire and everyone was off down the canyon. A group of about 5 guys took off, led by Jake. Then there were about four of us including Walter and Clyde. We had a good chat and by about mile 2 I moved a little ahead and them. I could see Albert and Steve but did not want to go out too fast. This was another guy in blue top and did go after them but more or less I was on my own from mile 2 on.

I heard footsteps coming up behind me and was expecting to see Walter. Instead it was Will, someone I had not met before. We exchanged pleasantries and I tired to stay with him. At about this time I heard my name and was happy to see Cody cheering us on. Will continued to move and I tried to put a move on him but he responded and left me but not broken. Cody’s cheering helped keep me moving. My pace quickened while running with him and even though I couldn’t hold on he helped me gain momentum to pass the blue top guy. This was a good pass because unknown to me blue top guy ended up finishing third in my age group. From there on out I was on my own and more or less just struggling with my own head and the knowledge of the mile 12 hill. I went with him and together we passed blue top guy Mitch, who ended up third in my age group. The rest of the run I was in the same place.

It was great to see Andrea at the finish cheering us into the chute and enjoy all the discussion after the race. There is a lot to be said about the atmosphere and camaraderie around racing events, especially with the FRB team! A number of people had great races and I linked to a few of them at mention of their names.

Had a great cooldown where I met even more people and had a good discussion with Clyde about St. George and Ben about this marathon plans and potentially pacing together for the full marathon.

Overall, this was a good run. It was my 10th half marathon and 4th fastest. So overall a great experience. I did hold back a little in the early miles and I think that allowed me to finish stronger and not be too beat up. In retrospect I think my initial goal time was a little ambitious and considering my training the last three years this is a much better showing than I first gave it credit for. Just not close to my 2009 showing. The prediction for the full is a 2:41:51 and I am still struggling about taking Ben’s offer and shooting for the just under 2:40 pace or going in with a 2:45 in mind. I will wait and see how I recover and how the next two weeks go. I am not opposed to having both in mind and playing it by ear until the gun goes off…

For “even pace” I compared my splits to the course tool and found the following.
Mi 1 +2s; Mi 2 -10s; Mi 3 -7s; Mi 4 -9s; Mi 5 -23s; Mi 6 -17s; Mi 7 -7s; Mi 8 +4s; Mi 9 +10s; Mi 10 +20s; Mi 11 +11s; Mi 12 +14s; Mi 13 +10s; and +8s
So obviously even for a 1:15:30, my extra pace with the downhill in the canyon did not equal my loss on the streets of Logan. Probably due to my much lower base going into this race. Which does raise some red flags for the marathon as far as pace selection.

I was not sure about this one but it had been two years in the making. In 2010 I had attempted a Timpanogos summit with a friend. We went a bit late in the year and there was too much snow and it got really bad when we got to the part with the most scramble. We couldn't see the top and cold fingers and toes turned us back. Well after many failed attempts with schedule conflicts we decided to give it a go today. Now I know this was not the smartest thing to do the day after a half marathon but it was worth it. The weather was perfect and we had a great time. The bonus was I did get to soak my legs in the ice cold runoff on our way down...

Summit pic

Goat sighting

No I didn't jump just forgot to restart the Garmin after our summit break for about half a mile. All other breaks I did not stop the Garmin so the time has those other breaks included.

My legs felt surprisingly good. Not back to normal but considering the test I have given them the last 48 hr I was expecting worse. I did a southerly loop. I saw a large number of runners out tonight. Most running with traffic in the dark which always seems insane to me but to each their own. It was a nice relaxing run.

Avg. 7:47

AM: Mt. Calvary Cemetery commute run. This is a beast of a run for me. Miles 5 and 6 have 700 ft of ascent in them... Legs sore but moving in the right direction. Doing runs like this keep me slow but still doing some strength. Got to sleep in a little which is always nice as well.

Avg. 8:58 HR 140

PM: Bad time management and a work related distraction prevented my PM run... Goose egg.

AM: Had to be in work by 5:30am so only time for the direct commute run.

Mi 2.5 Avg. 9:54 HR 127

PM: The swinging pendulum that is the work/life balance... I was at lab a total of 14 hr today. At least I made it home for dinner with the family. That is a perk of only living 2.5 mi away. After I finished for the night I did a late night downtown run. From campus to Memory Grove, past the Court House, and back up.

Mi 9 Avg. 8:09 HR 142

AM: Did not want to push my luck with stress/recovery so I slept in a little this morning. then did an extended SugarHouse commute run in.

Mi 8 Avg. 8:58 HR 141

Travel day, so a rare AM Suicide Loop.
Nothing special about the run, just looking forward to the weekend.

Avg. 8:21 HR 138