Giddyup

Truly a beautiful run today.  Can't think of a better way to start the new year.  Ran a 7 miler from the house up and around the temple.  Was a little chilly but beautiful otherwise, super sunny and clear with no inversion.  I actually stopped at the top of Rambling Rd. on my way back down just to take in the view from up there.  You could see the entire valley covered in snow.  A good day.

Shoreline to lower road

Shoreline to lower road then backtrack up toward shoreline for a little extra mileage.

Evening run while C was @ TKD in new shoes.  Concerned about the width as I stepped on my neuroma a few times. Hopefully this won't last as the shoes get more broken in.

Same thing as Tues.  Running in the snow really isn't as much fun as it sounds.

In stark contrast to last Saturday's run, today was quite cold and dreadful and not even a peek out at the sun.  Ran 3 loops from Draper park around Fort St. & 13th E then one Draper 5k loop in reverse.  Was really quite dragging on the last loop, seemed to get colder as I went.  The loop format really wasn't too bad though.  I'm sure I'll be doing more of this in the cold weather.  8:05 avg (blame last loop) 149/164 avg/max HR.

Abbreviated b loop today.

2 runs today - morning run up to Shoreline trail then abbreviated bridge loop.  Seems like every day involves a new version of the old reliable bridge loop.  

Then lunchtime run at work.  Temps just right,  maybe 2 degrees too warm.

Evening run while C @ TKD.  Tonights run was the last for my Garmin.  I was on 7th east and the whole top display flipped right off the watch and the antenna separated.  As sad as I am to no longer have a Garmin - I am really not sad to no longer have THAT Garmin.  Can't wait to replace with the 310x.

Same as 2 weeks ago.  Still felt lousy on my last loop.  Just not quite conditioned yet for distance.

Good old fashioned B loop - me & MB

Going to take a 12 today, not certain on exact mileage - ran up to T's & BST then regular b loop & home.  Really pushed the b loop this time, felt good - trail was almost all dirt - almost felt like summer running except the 30 degree temps.

Return to Murray masters class.  I need to drop some lb's!!

Old man b-loop this morning.  LOVE THE GARMIN 310XT - it is like being let out of bondage.

Start @ Draper park, 5 loops of Fort St & 13th east then one Draper Days 5k.  As one of my goals for 2011 is to run a 27 (at least) mile run each month, today was my last chance to make good on the goal for at least the first month.  This run hurt.  I have not physically pushed myself this far in a long time.  I could talk about how overweight I am right now, etc but really I'm pleased with the run.  It becomes so easy to stay in your comfort zone that I rarely find myself pushing this far on a training run.  Only once in my life have I run over 27 miles in a training run on the road.  Have done it a few times for ultra training but often in that terrain you wind up hiking certain sections.  SO very happy also with my Garmin 310XT.  I am so happy to finally have such a reliable GPS.  Avg pace @  8:45.  141/169 avg/max HR.

1 hr on the trainer tonight.

L got us a gym membership and I have to say, it didn't feel like a 'dreadmill' tonight.  Got in 3 quick miles to start & finish a long overdue strength workout.

Masters class tonight, lucky I didn't sink.

Day 1 SG training trip

Day 2 SG training trip - calf is tight from last Sat, I think I overdid it.

Day 3 SG training trip - plus 50 pushups in pushup competition

Morning BST run down to lower road.

Gym workout

Gym - treadmill miles

Treadmill miles, gym workout

Not sure on time or distance, I'll take a 4

up & down snow canyon - IMSG training camp day 1

IMSG training camp day 2

IMSG training camp day 3 - has turned out to be a very weak camp week given weather

First time blogging in almost 2 months.  I'm really in the backseat.  In

the next 9 weeks I have SLC Marathon, SG Ironman, Squaw Peak 50 &

Boise 1/2 Ironman.  Feb was a throwaway month and March consisted of

getting back on track only to be down for a full 2 weeks.  I have a lot

of work to do.  Tonight was hard, was able to run Fort Rockwell loop in a

respectable time, but the HR to do so was much higher than where it

should be.

Really not sure how far this morning - went to run class @ gym.  Was speedwork. Then a spin class after that.

Morning b-loop, Ernie way.  Me, T & J.

Spin on my bike at home after work.

Evening run during TKD.  Started out strong & felt horrible by 3 miles.  Avg HR was 165, way over where it should be, slowed down & dogged it for the rest of the run.

Morning run up to T's then B loop then back home.  Took a nice easy pace that felt good.

135/158 avg/max HR

Gym after work - 1.5 mile warm up then row machine for 20 mins then 20 laps in the pool.  Still dropping a little weight, need to keep that going for me.

Another TKD run, felt really good, took it really easy.

Had such lofty intentions for today - all squashed by the snow.  Gym spin & run.

Early morning run then barbell strength workout.

Out to Eagle Mountain after work.

Good old fashioned bridge loop this am - my glutes & hammies are in really bad shape from the class yesterday.  Holding out hope SL Marathon this weekend isn't a complete debacle.

Not real miles - 3 hours of spin this morning.  I have to think we covered 50 miles in that amount of time.  However, the deceiving part about spin class is that I don't believe there is any way I am generating an equivalent output indoors vs. outdoors for the same relative "speed".  Still a good burn though.  Rest of this week including SL Marathon + heavy next week is all I have left for IMSG.  After that it is all finishing touches, dropping a little weight hopefully and getting a good recovery.

2 miles treadmill, 1 "mile" elliptical

Not exactly sure on distance - gym treadmill & elliptical

This one hurt.  This one was no gimmie.  However, because of that, I am very pleased with my time.  Jan I tweaked my soleus so Feb was weak then March was off for a variety of reasons.  So I am very stoked on my race.  My soleus is super sore right now so I guess that issue isn't totally over. 

Race went well.  Plan was to park my HR @ 140 - 150ish and see what that afforded me in min/mile.  Got to the half in 1:32 so that leaves a 1:34 2nd half - fine by me, only a 2ish min + split.  Saw a lot of good friends.  I'll probably expand more later after full results are posted.  

OK - here is the full version.  6 months since St. George have passed and it feels like it was so long ago.  I woke up at 5 and thought, "I have to go run a marathon today". 

I started much further back in the pack than usual.  I rode TRAX up to the U and, knowing the bathroom lines would be ridiculous as they ALWAYS are at this race especially, I exited one stop early to scour the campus for an alternative.  Thankfully with all the construction going on, I found a lone Honey Bucket no problem.  Could not have asked for better weather for this race.  Cloud cover, no wind, 60's - perfect if you ask me. 

Race started and drained down onto Foothill then down 21st east then down to Sugarhouse park then into Millcreek and before I knew it we were up on Holladay Blvd.  I was feeling great.  Everyone asks you what you're going for in the race and given my training was all about catch up these past 2 months, I really didn't have a specific expectation.   (I will admit, however, that my de facto goal for any race is a BQ)  The climb up to the halfway point @ the Cotton Bottom is kind of long and quite sneaky but once you pass halfway, the downhill from that point and on down Van Winkle is also quite long and helpful.  I had some great splits through here and was so happy for the cloud cover as Van Winkle can get very hot in other years. 

I knew 5th east would make or break my race so I tried to park my HR at or below my average to that point and take whatever that would give me.  5th east is a long, long stretch.  I did ok.  I certainly didn't speed up but my pace remained pretty steady.  I'm always so happy to hit Liberty Park, I think it is a great reprieve from the dread of 5th east and also a great way to mentally gear up for the remaining 3 miles through downtown.  You start catching up to all the half marathon walkers through here so it is kind of fun to have some company again.

I shortened and quickened my stride coming up State St and managed a decent split of a 7:39 I think then gave it all I had coming down S. Temple & into the gateway.  I caught the overall female leader right in front of Dick's on 4th west making this race one of my very few where I have gone unchicked. 

25th overall, 3rd AG.  Great race.  Now I get to cycle & recover for the next 3 weeks before IMSG.

155/174 avg/max HR

Total conditioning in the pm - great class.

4 hour spin session.  Brutal - not hard brutal, boring brutal.

Morning b loop w/J & C.

Rode out to Cedar Fort & back home.  Was a great ride, just much colder & windier than the day would appear to have been.  Slow run @ 9 min/mile.

Spinning for 3 hours is waay easier than actually riding out in the elements for 3 hours.  Should have ridden outside today but weather was threatening rain & snow.  Ran much better after this time though.  

Not exactly sure on mileage today - run class then spin class.

Morning B loop - Me, D, B & J

Morning Total Conditioning class then Masters swim in the pm.

Morning b-loop.  Me, T, J & B

AM Spin class

Morning swim & spin.  I'm tired, this has been a heavier week than it looks like.

Evening run during TKD - really felt great.  Legs were springy with no sign of last weeks rigamortis.  R ankle, however, has some soreness.  No big deal though.

Morning b loop - felt great!

Pre-race, last ride around Bloomington loop in SG.  Felt great, it's going to be hot on Sat.  

Post ride run out to Bear Claw Poppy trailhead - everything is ready to go.

Open water swim in Sand Hollow - water temperature is PERFECTTTTT

Don't have time to go into too much detail right now - high points:

Swim was perfect and gorgeous, improved by about a minute for a 1:15:57.

Bike execution was very tactical, goal was to eat small amounts but very regularly and to keep HR as near to 140 as possible with the hopes it would afford a 20mph average.  Almost nailed it perfectly as HR avg was 137 and avg mph was 19.6 for a 5:45:40.  Guess I had a little extra room to have gone after that extra .4 avg mph.

Run was INTIMIDATING.  Heat had settled in at the highs for the day and coming up main to diagonal & onto bluff, just wasn't sure what would happen.  Managed to really cool down my core & at the top of Red Hills pkwy I could really run so I did.  Kept cool from there on and managed a very pleasing run in 3:38:48.

I'll add more details later, it was a great race.

Day 1 of 14 week challenge to run 6 days a week.

Treadmill

Bridge loop am, pm run all around corner cyn

Ghost falls loop

Ghost falls am, 1st 3 miles of squaw pm

Full widowmaker the old way then ghost falls

Up to Larkin Gardens & back

Don't recall the run - but I know I ran!

Early morning run with the lifetime group.

Super easy evening run

Squaw peak today - 50 miles is a long way to run, don't let anyone tell you otherwise.  

Course was massively re-routed this year due to huge remaining snowpack and also huge runoff.  Result was an out-n-back from Vivian to Nunn's to Hope to Rock Canyon down to Bonneville Shorline around base of mountains to Spring Creek cyn above Springville, up and down into Hobble Creek - then back.  I decided I wanted to run up front this race to see what it was like.  Pushed to the front with one other runner within the first mile and hung right with him.  Eventual winner, Storheim soon caught up and we marched up to Hope Campground where I let them go thinking well that was fun while it lasted.  Heading down into Rock Creek, however, I turned around at some point to see leader Storheim behind me.  He evidently had to pull over for some reason so I was actually in the lead again.  And given that Rock Canyon was 4 miles of pretty steep downhill to the bonneville shoreline trail, I actually hung on to the lead until about mile 12 where he caught me again and after I hung onto his coattails for another mile or two he just motored on down the trail.  Along here we actually caught up to Brian Beckstead marking the trail and he even ran with us for a little bit up to about the Y trailhead.  At this point I already knew I probably went out too hard but I didn't really care as that had been my intention from the beginning, just hoped to have kept some in the tank for the return trip.  

The shoreline was much more heinous than the elevation profile gives it credit for.  It was a rollercoaster.  Big rollers too.  Came into AS 4 still in second place but by the time I got to AS 5 I think I was in 3rd or 4th.  Climb out of AS 5 was dreadful - long and very technical, was even worse running down than climbing up.  After the turnaround at mile 25+ it was really fun to see so many friends on the return trip.  After hitting AS 5 again (mile 30) I was ok but by the time I got to AS 6 (mile 35ish) I was just trying to hang on.  I made it one mile at a time to AS 7 (mile 39) which began the super dreadful 4 mile climb up Rock Canyon, through the campground, over the avalanche covering the road, up the swampy single track section where an early-starter broke his leg way back in the morning and on up to the high point of the modified snowcourse.  It was LONG and HARD!  Finally getting to run downhill was such a relief but I hurt, my quads were mashed potatoes at this point and I was really needing to finish.  Hit the final AS @ Hope Campground and tried to hang on for the finish.  Got passed a few more times and hobbled my way up the 2 miles of Provo Canyon run path to the finish in 10:15:25 for 13th place. 

Huge thanks to Bozung for such a great race.  Have to say this race really feels like his baby - he puts so much time and effort into everything, the course, communications, schwag bags, post-race refreshments, drinks, dinner, drawing everything.  It was a great race. 

Easy treadmill run at the gym

I'll take a 4 tonight.  Took the baby out for her first baby jogger run - she really loved it up until about 5 minutes before I got home.  The wind kicked up and made it a little chilly.

Not certain on the distance today - I'll take a 4

Not much of a race report - super cold swim (38:02), hammered real hard for the 1st half of the bike but didn't have the same power for the 2nd half (2:27:26), had a good run in 1:36:12.  Run was very similar to IMSG for me, took the first 2 or 3 miles super easy then after trying to cool down I got a good pace going that I was able to hold onto for the rest of the race.

Up to Akagi & back

Up to Akagi & back

Up to Akagi & back

Not quite sure on distance

Gym - treadmill

gym - treadmill

Fort Rockwell loop - fast

Morning run club @ the gym

Morning G falls loop

Super fun evening G falls to Clarks run all by myself

Widowmaker with my wife & MB - great run.  Have only ever run a very few times with my wife and this was a great one to do together.

Recording this run today even though we started yesterday - started @ Lamb's cyn I-80 fwy exit at 10pm and "ran" up to Brighton - took 6 hours, finished at 4 this morning.  So much fun!  Great wasatch training.  Would have been quicker but things started slowing down once we got into the snow & runoff up high.

Early morning widowmaker loop with MB - ran more than we've ever run.  Only hiked up to the shoreline from the parking lot, under the tunnel, up to the trail to the ridge & the ridge itself.  Felt great.

4 fast miles at the gym tonight too on the treadmill - R calf started to hurt just a little but not a problem

WASATCH 100 MILE ENDURANCE RUN

September 9-10, 2011

24:50:10

16^th place overall

265 entrants

12 DNS (4.5% of entrants)

70 DNF (27.66% of starters)

183 finishers (72.33% of starters)

LOWER LOWS AND HIGHER HIGHS

                I ran the Wasatch 100 Mile Endurance Run for the first time in 2009.  I finished in 26^th place with a time of 26:58:xx.  It was an amazing experience so I decided to do it again this year in 2011.

                Words fail me to express what a Wasatch finish means to me.  I always enjoy reading race reports from others outside of Utah to hear how they talk about the difficulty of Wasatch.  Here in the Wasatch, it is what we’re basically used to but the fact is Wasatch is a 32 year old monster beast of a race.  Wasatch is gnarly, not just a ‘trail’ race; Wasatch is a true ‘mountain’ race.  I have no doubt that even those running it think to themselves, “who does this?!”  I know I do.  It is 100 miles of Heaven & Hell but I think this year, for me at least, it was 100 miles of Hell and it was Heaven only after I crossed the finish line.   

The race started at 5:00am on Friday, September 9, 2011.  I rode to the start with Ernie, Matt, John & Ian.  We arrived to the start with about 5 minutes to spare.  Consequently I was not able to start as near to the front as I had hoped.  Really not a big deal though – the race started and we all ran down the dirt road kicking up all kinds of dust and then bottle-necked single file up to the Bonneville Shoreline Trail up above Kaysville.  I wore my bandana bandit style again so I wasn’t inhaling so much dust.  I ran along the shoreline trail at an easy pace, maybe passed a few runners along the way.  Soon we began the climb up to elevation where the course would level out some.  The climb was long long but it is not too terribly steep.  Finally you arrive up at the top where I noticed that at the northernmost point of the course, you are just north of the causeway leading out to Antelope Island.  Up here  you get to run through a rolling meadow into a campsite surrounded by tall pines.  Upon passing through the campsite, you look up high to a horseshoe bowl surrounding you from left to right and looking to the right you see a thread of a trail with the runners heading up over the pinnacle of the climb, chinscraper.  There are a few switchbacks then a final steep pitch that puts you over the top.  I used my hands on the rock a few times and finally got over the top in about 2:20 since the start of the race.  I ran comfortably through the gale-force winds coming from the east from here into Grobben’s corner.   The runners I was with to that point really started pulling away from me and as we headed down the road to the Francis AS I began to feel my giant blister on my heel from the week before starting to flare up.  As my only choice was to slow down, that is exactly what I did arriving at Francis in 3:57, 15 minutes faster than 2009 (unknown to me as I did not run with any kind of splits).  Leaving Francis I slowed considerably as I questioned what to do about my blister situation.  I realized my only choice was to take it as easy as possible and call in my crew to meet me at Big Mtn so I could change into my Hoka’s.  I have not been on this first 40 miles since running in 2009 and I had forgotten so much about how rough the course is.  It seems like there are certain sections which are traveled about twice a year – once to mark the race, and another to run the race.  The climbs up to Bountiful B were long & heinous and I was so glad to get that section over with.  Again I took it easy going into Sessions – so much so that I got passed by several runners including 3 women in skirts all at once.  Had forgotten how much of a climb there is coming out of Sessions, seemed to go on for a long long time.  This section, going into Swallow Rocks was tough.  I didn’t realize it at the time, but looking back I think this is where I probably really started feeling the effects of having not eaten enough – all I wanted to do was get into Swallow and then to Big before 1pm but the hope of that happening was quickly fading.  I ran with my Garmin this time so I had a better idea of how much further to the next aid stations.  Finally Swallow Rocks came into view across the wide horseshoe drainage and I really focused on just getting there.  I left there after some coke and a popsicle feeling very excited to get into Big Mtn.  As you get close there is a place where you come around a hillside and see I-80 off in the distance and then soon you can hear the cheers and shouts from the aid station.  I felt a huge surge of emotion as I ran closer and kept hearing the cheers.  Coming into the Big Mountain AS, my whole family was there plus other friends.  I weighed in and was 6 pounds down.  I knew I was in bad shape and not just my right foot with the blister.  I was hot and my stomach was very unsettled.  D washed my feet and I got new tape, socks & my Hoka’s on and my feet felt great.  I left the AS after hugging & kissing the kids but as soon as I was far enough up the trail and out of sight, I told D I had to sit down which I did and threw up right there maybe 50 feet out of the AS.  I was very discouraged as I knew I had arrived at the AS 4 minutes later than last time and I wanted to be an hour earlier – plus I was a wreck…worse than last Wasatch.  After throwing up, I felt much better and D & I got going.  D was great – he was trying to get me to eat some sandwich and I should have done it but I just could not get myself to eat anything.  I threw up several times before finally coming into Alexander Springs – just exactly like in 2009 – but the last episode, there was absolutely nothing left in my stomach and I knew I was in trouble.  I got to the AS and I felt like I was hyperventilating, my hands started tingling and my vision was being funny.  I could not get my breathing to calm down so I laid down on a cot and raised my feet and I was able to calm down and start getting some food down.  D gave me some watermelon that was almost frozen and it was so good, I was able to eat it with other solid food and my stomach felt better.  As soon as I felt better we got up and out of there – even though I laid down, I still thought I would have been faster through there than last time but again I was a full 20 minutes.  My recovery was just as dramatic too – we marched up the furnace road and everything started coming back around.  Thankfully we even got some cloud cover which helped the temps drop.  By the time we got up to the hillside above the AS we were running at a very good and comfortable pace.  I came into the Lamb’s AS 100% better than how I was at Big Mtn.  I was another 2 pounds down – not really a concern. I ate half of a Jimmy Johns Turkey Tom it which was very good.  I left out of there quicker than last time with my new pacer.   Leaving Lamb’s I was 24 minutes ahead of last time.  H and I ran all the way up to the check out table and then we powered up Lamb’s to the turnoff.  We had great daylight all the way up and down into Millcreek which was good since I hadn’t even thought to bring a light.  I was feeling great and H and I made great time.  Arriving at big water I was in great shape – the sub-24 was basically out the window at this point but all I wanted to do was get going and try to make up some time. 

                This is where it starts getting good.  My pacer and I killed these last 40 miles.  Only 2 runners were faster than me from Millcreek to the finish – the eventual winner & 2^nd place.  I felt like the race had just started.  Heading up to Dog I was able to run anything down, flat or even slightly up.  We passed every light that came into view.  Arriving at Desolation I was greeted by familiar faces and was encouraged telling me that I looked like I was in great condition.  We got out of there quick and ran everything we could on our way to Scott’s pass.  Scott's had the most delicious chips & Rico salsa I was quite surprised, as they were, that I could eat it.  It was so good.  From there we only walked one small incline where I was checking my phone on our way to the cottonwood canyon road.  I walked up that short incline until it flattened and then ran every step up to the gravel hill heading up to Molly Greens 1:17 ahead of last time.  I weighed in and had gained 1 pound.  I had a great stop here in only 8 minutes and left 1:36 sooner than last time.  I didn’t make any changes but I did have the most delicious egg & cheese muffin with ginger ale, coke & broth – I felt so good.  We powered up to Point Supreme, nothing special but we certainly weren’t dogging it.  My back & quads were getting very tight so I took just a moment to stretch my legs & back at the top and then we bombed down into Ant Knolls.  This is such a technical, steep, loose, rocky descent it is almost impossible to stop once you start heading down.  I bet we passed 5 more runners before Ant Knolls where I arrived at 1:12, 1:52 ahead of last time.  After Ant Knolls and the grunt, which was just as heinous as ever, I ran almost every step into Pole Line.  While I paused at the top of the Grunt to take down a GU, I looked up through the clear sky at the bright stars looking for another shooting star like last time – no such luck this time, but that memory was sweet to reflect on.  I felt great and I was running fast – probably 7 & 8 minute/mile passing a couple more runners.  At Pole Line I tried to quickly eat some sausage, eggs, broth, coke, etc.  I think I tried taking it down a little too fast and unfortunately my stomach felt a little bit uneasy.  Consequently I took it down just a little heading into Forest Lake but I could still run anything down or flat.  Also, as you come into the Forest Lake area you can see any lights across on the other hillside as the trail ascends to Point of Contention.  I remember commenting that it was a little discouraging seeing the lights that seemed so far away and so much higher than where we were.  My pacer was great at keeping my head in the game and feeling very encouraged.  As soon as the trail leveled through a flat area I tried to hurdle a downed tree and tripped up badly on the other side.  Nothing was hurt but this was a sign of how my running was going to be to the finish – I started tripping on everything, I felt like I had to make eye contact with every spot on the trail where I wanted to place my foot.  It got frustrating and I just kept tripping up more and more.  Coming into Rock Springs I was a little bummed that they didn’t have coke or broth but as they have to pack in everything for the AS I was just glad they were there.  I got some more water & GU Brew.  I was still feeling good so we were running everything we could (trying not to trip).  The Plunge & The Dive were as dreadful as ever – there was a huge, deep rut down the center filled with loose rocks & dirt.  It is impossible to describe how difficult it was to “run” through here so we did as best we could as I’m sure all the runners did.  This was a very hard section to get through without faceplanting!   After The Dive you’re into Let’s Buck and every one of those climbs may as well have been chinscraper all over again for me.  I was good on the first couple but then I was pressing both hands on each leg as I climbed and I was looking for anything to grab onto to steady myself or to help myself climb.  I could tell it was taking a heavy toll on me and up until this point I think both Seth & I were actually holding out a glimmer of hope that the sub-24 was still within reach.  That glimmer went out in this section for sure.  It was so hard.  The alarm on my phone went off in here too so I knew I had been up for 24 hours now, but I also know that last time I was beginning to see rays of sunlight break through the trees and we were still in thick darkness.  I had not lost hope on a 24:XX finish – I still thought that would be pretty cool particularly in light of the difficulty I had back at Big Mtn.  Finally we came to the bottom side of Sandy Baker pass and the final descent into Pot Bottom.  My stomach, however, had been giving me some problems so I finally had to stop, pull over and the throwing up started again.  But as with the last episode before Alexander Springs – nothing came up.  I was completely empty – no fluid, no solid.  I then had to pee and for the first time in my life had brown urine.  Definitely a cause for concern.  Thankfully the AS was less than a mile away and arriving at 4:15am meant we had 45 minutes to cover the last 7 miles for the sub-24.  I knew it was gone so I took the time to eat and drink.  We still didn’t stay too long and made our way up to Lime Canyon passing several more runners (including the leading woman) on my way to the finish.  I was again tripping all over the place.  There was even once when I was passing another runner, literally right next to him mid-sentence telling him good job when I went straight down and barely caught myself with my forearms.   I was moving very well, but not like last time – last time I was running as fast as I possibly could.  The day showed no signs of breaking as we finally made it onto the twisting single track above the golf course and finally popped out onto the road.  I was so happy to be on that road – knowing you’ve only got one mile to go you actually begin to feel like you’re going to finish and it is going to be over.  Eric was standing at the top of the final rise in the road before you head off to the finish line.  He called out asking my number as it was still pitch black and then he ran by my side from there into the finish area.  Coming onto the grass I was very emotional and glad it was dark so no one could see what a wreck I probably looked like.  Unlike last time when I was sprinting to break the 27 hour mark, this time I was just hanging on until I crossed under the finish banner and promptly laid down on the soft, damp grass.  Only my family was there for my finish along with a few of the 15 runners that beat me, the race director and other race committee.  I just laid there until I heard John Grobben over me saying something like, “Hey, Ultrarunners don’t cry”!  He could tell I was a mess and I was so happy to see him.  I have to say I think that is one of the coolest parts of the race – that he is there at the finish and greets and congratulates every single runner that finishes.  It really makes you feel like he cares for every person out there which I know he does.  Also, Erik Storheim who finished over an hour before me came over to congratulate me. 

                I could easily look at this and be upset that I was so close to the sub-24 but didn’t make it (I was the first finisher over 24 hours).  But as I look at how badly things were going for me in the middle of the race, I cannot even begin to describe how happy I was to have finished so well.

Morning ghost falls to clarks trail loop.  I feel good and well recovered although I think I've got a few more kinks & tweaks more than I thought.  Was a beautiful run this morning and 10 miles is 10 miles.  I'm going to get a good full recovery this time before I try to get back in the swing again.

Looks like I'm going to get to run SGM - better get in a taper.

I have never had the opportunity to run a race with my wife before - we were both selected in the lottery this year but as the race approached it looked like we again would have to make a business decision on who was going to get to run.  Having been the longtime recipient of much spousal support the decision was quite easy - my wife would get to run and I would hold down the fort at home.  However, Thursday night before the race, we were offered a free place to stay and my sweet sister said she would take all the kids.  Game on.  

So we got to run the whole thing together and it was great.  Having resigned myself to not even running the race, I was just happy to be there and get number 7 finish on the way to the 10 year club.  Race was very warm at the start and just got warmer.  Her stomach was unsettled all morning and continued through the whole race which derailed her sub 4 hour hopes right at that last little hill in twist after mile 21.  

Return to running...return to blogging.  Have taken off a full 3 weeks since SGM & that week only ran 2 days including the marathon.  This has been one of the longest breaks I've ever taken.  Has been good though, feet are fully recovered and hip has no issues whatsoever.  I decided I'm going to attempt to hit new PR's at shorter distances on the way to my next marathon attempt.  I would like to recreate a proper run fitness build as I work toward another attempt at a sub 3 hour marathon.

Morning treadmill.  3 miles @ 8mph.

Back to the morning bridge loop - took the Ernie shortcut.  Still a great fun loop.

Morning run up Eagle.  

Treadmill 5k...tried something new tonight - ran in kilometer intervals, adjusting pace up & down at the kilometer instead of the mile.   Really kind of like it, the effort was still good and the change up came sooner than a mile.  Anything to make the treadmill miles more interesting!

Really not sure how far this morning - will take a 4.  Run club @ gym...great speed work but a little too fast too early.

Morning b loop

Treadmill

Morning fort rockwell loop.  No watch, GPS, etc.  Was nice to run however I felt.

Morning bridge loop - kept an above average pace for this run

What a wonderful evening run in the fall - this is the best time of year for running!  Everything felt great tonight and I had a super fun run around town.  Averaged 6:48 too.

Morning b loop

I knew the Draper Crazy Course fun run was going to be today, but I did not register and did not intend to run it.  When I left my house with the intention of heading up Ghost to the top of Clark's up CC I thought I would head up to the equestrian park.  I followed the race course and saw a few runners with bib's, I thought the race was over so I was surprised to see it was just starting.  So I decided to run it.  Haad a surprisingly great race.  First mile was 5:54 which for me is about like getting a birdie in golf.  Finished in 21:35 for 5th or 6th overall and took home a turkey for winning my AG.  Finished the run by checking out a couple new trails up CC and then back home.  Exceptional day for a run and a race.

Morning bridge loop

Regular B loop (basically).  Have had a twinge of *something* in my hip in the same place where I had problems earlier in the year.  Could be from pushing hard a week ago at the run club class and then again at the 5k.  Will ease back and make sure it doesn't turn into anything like it was.

Morning b run, just me & D.  Temperatures have been not bad lately.  

Evening run during the boy's TKD class.  Pushed the pace and was pleased to run a just under 6:50 average.

Baseline fitness test this morning - improved 13 watts over the 42 minute test (20 minutes hard, 2 minute break, 20 minutes hard).  Averaged 283 watts.  Then went to the pool and did a couple workouts with MM, JA, TT.  Good times.

Yesterday was the bike fitness test, today was the 5k fitness test.  Ran super easy up to Draper park then did some different warm up exercises at the park then ran the Draper Days 5k course.  It is a much different (worse) experience to try to run a race by yourself!  Did well though, thought I was dying in the first mile for a 6:02.  2nd mile was 6:04 and the last mile - just like normal - was a 6:26 for a 19:11 overall.  Was actually quite pleased with my effort - looking at data afterwards I was running very strong in the first mile and could have been under 6 but I really let up right before the end of the split.  Good motivator to not let the pounds pile up too much over the next month of junk foods!

Beautiful, crisp late fall Mtn bike ride up Corner Canyon.  Rode from the house up the cyn from the equestrian park, up Ghost Falls to the main CC road, cut across Canyon Hollow trail at the top to the top of Clark's then down Ann's trail to the Traverse Road tunnel.  Turned down toward the temple to the bottom of Clark's and rode back to the top.  Came down the Rush trail then bottomed out back at the equestrian center but not before riding the short section of single track on the downside slope from the homes to the north of the temple - I don't know any trail names for that area.  Had so much fun.

Morning spin class - 20 miles may be generous for how I felt.  It was an hour class.

Beautiful winter run in Corner Canyon.  Up Ghost, down Ann's.  This new Ann's trail is so much fun - this was my first time running it but I have ridden it 4 times on my mtn bike.  It is a great addition to the CC trail system.

Only had to run to pick up the car from the mechanic tonight, but I'll still count it.

Morning bridge loop just like the good old days.  Me, T, B & I.  Rolled my right ankle then rolled my left really bad.  Hopefully didn't do anything permanent!

Ghost falls loop this morning - great run.  Rolled ankle/foot real bad yesterday, was ok today.  Just took it easy.

Track workout early this morning.  Short warmup, passing drills then 400, 800, 400, 800, 400 with a 400 rest in between.  Finished with 2 all out 200's which I had never done before in my life before today. The first was good but the second was more like a 125 for me.  Then cool down.  Came home and rode for 42 mins on the bike for 15.5 miles.  Gotta get ready for next baseline fitness test on 12/26.

Decent outside run in new Christmas shoes - KSwiss Kwicky Blade Light.  Like so far.

Morning g falls loop w/T.  1 dreadmill mile @ gym

Morning b loop - me, B & T.

Wonderful morning road run with some friends from Draper park up to Suncrest & back + a little extra.  Was so much fun to get in a good road run. 12th mile was 6:25.