Giddyup

Similar run as Saturday - ran from house up to Suncrest but then continued up into Corner Canyon and came down Ann's trail to the Potato Hill trailhead and connected back out onto the road.  Ann's was almost completely clear of snow - it was so nice to run on.  I deliberately (but not wisely) did not take any food or water on this run which ended up being about 2.5hrs.  Not really a great idea but I knew that going into it - what I didn't know was how soon I would start to feel the bonk.  It started small coming down Ann's but by the time I was back down to the train tracks bridge @ 13th it was a full blown raging bonk.  I shuffled home and decided I won't do that again - the run yes, it was a great combo of road & trails.  But next time I'll bring some food.

AM spin

AM modified B loop w/ T & MB.  PM gym run - ran a dreadmill 5k in 19:11 which after less than a minute warm-up meant I ran a quick low 6 then a 6 flat then a sub 6 mile.  Very pleased!

AM G Falls.  Overdid my calf too much last night at the gym.  I'm afraid this is going to be a long recovery.

Yes, I know this is quite a late entry and I haven't even been really regularly blogging here but it is still a great place to keep an online record.  So here goes.

WARNING: LONG

Ogden Marathon 2012

May 19, 2012

2:54:38

6:38/mile

Placing

Overall:               19

Gender:               18

Division:               6

2 days removed from the race, it is somewhat interesting to me how casual I am about setting this new PR.  I think it is because for as elated and stoked as I am to see a 2 at the beginning of my marathon time, I really was quietly expecting it.  After running Salt Lake at 3:02 a month ago, a course I consider to be more difficult, with an almost perfectly even split I think I quietly knew inside I could come to Ogden and break 3 for sure the only question being by how much.  In the day or two before the race, I became very mentally aggressive as I tallied up the pros of my race prep & day-of strategy.  This would be my fourth Ogden Marathon and having run 3:00:18 3 years ago, I was hell bent that was not going to happen again. 

I pored over the course map & elevation profile and determined I would run the first 8 miles as easy as possible while hoping to be running 6:47/mile or maybe just less.  The first mile was 6:23 and it was all I could do to hold back.  I labeled my strategy for the middle ~9 miles taking me to the canyon as “careful”.  Interpretation: I would try to keep the miles under 7 but not at the expense of the race…if I had to run one or two over 7, that would be ok.  These miles can take your race away if you underestimate them.  Finally, I planned on putting a hurt on the race in the final miles coming down the canyon and giving everything left for the final miles on the running path. 

Race morning: up @ 3:30, started oatmeal on the stove.  Left house @ ~4:00, managed to eat a bowl of oatmeal with blueberries, a PowerBar smoothie bar, an apple, ensure, bottle of NO Xplode, a Rockstar Zero & another bottle of plain water.  Rode with Baird on VIP bus to start.  Had one evac pre-bus, a #1 on the bus, and another pre-race bushwhack evac.

For the first 8, my strategy was spot on, if only a smidge faster than 6:47.  Baird & I were pretty comfortably ticking off ~6:3x’s.  He, however, seemed to be running a little stronger and just after 7 I started letting him go while also feeling a pit stop coming on.  By the time we hit 8, he had pulled a hundred yards or more ahead and at 9 I pulled over for a pit stop.  It was possibly the fastest full pit I’ve ever had and I felt so much better after – the pressure was really building so I didn’t have to spend too much time sidelined.  Made that split a 7:14 – I’d like to think even though I was quick, the stop was likely longer than 15 seconds so I told myself I probably still ran under 7.  This began the “careful” middle miles and strategically, I didn’t really try anything except to run steady. 

Just before hitting the half, I departed slightly from the race plan and decided to start climbing the ladder.  I picked the nearest runner ahead of me and put on a surge to close the gap – once I closed the gap, I dropped right to their pace and ran even with the runner for a recovery before surging again to the next runner.  This felt a little bit like running Yasso’s in the middle of the race.  While the surges would definitely be above the pace I wanted through these miles, the short recoveries at the closure of a gap were surprisingly good little recoveries and I continued this strategy up the mile 15 hill and all the way around the lake.  I caught back up to Baird around 16 and then clocked the fastest split of the whole race (6:10) to mile 17 climbing a wide gap up to a distant runner. 

Turning down into the canyon was a relief knowing the “careful” miles were over and I was free to pick it back up and try to get aggressive.  However, for the first mile or so of the canyon, I needed some recovery so rather than using the downhill advantage to run faster, I had to use it to keep steady and get in some recovery.  I started running hard again at 21 and re-passed the runner I had chased to 17 whom had subsequently re-passed me.  21, 22 & 23 were the 4^th, 5^th & 3^rd fastest splits as I took advantage of the favorable canyon grade.  While the half marathoners at this point were plenty, full marathoners were few & far between so there was no more climbing the ladder.  I just had to run smart & aggressive.  I caught a few more coming right out of the mouth of the canyon and onto the running path where I settled in for the final battle. 

I had really been pounding the past couple miles and I was starting to feel some acute soreness in my upper left quad and soon the same soreness was mirrored in my right quad.  Since I didn’t think it was evidence of or creating damage, I didn’t conscientiously let up.  My pace probably varied more through the running path occasionally ticking over 7 then I’d try to pull it back down in to 6’s.  The running path became very crowded with halfers.  There was one minor course change where they diverted off the running path in the 25^th mile.  Turning onto Grant Ave and seeing the finish ahead, I was stoked it was almost over.  At the same time, however, I could tell there was a runner surging up on me.  I kept strong and thought there was no way he would keep up but he just stayed there.  I could hear his footfalls and spectators would cheer for us both so I knew he was right in my shadow and I could not drop him even running low 6’s.  Finally he kicked up ahead of me and in the final block I kicked back and caught him – the finish line had a split for half/full and as we were on the left hand side of the road we had to drift to the right for the full finish chute, he pulled ahead and I could not catch him back.  He crossed just ahead of me by one or two seconds.  We both clocked a 2:54. 

In the final results, however, he started 3 seconds ahead of me by gun time so the chip time put me ahead by only one second.  Ha!  That put me in at 19^th place overall.  The women’s winner clocked a smokin’ 2:47 so I got 1 chicked. 

1^st Half:            1:28:34  (not totally certain as I did not actually see a split clock)

2^nd Half:           1:26:06

= neg split of:   0:02:28

What a great race.  I really like the Ogden course – it is a beautiful run and I think the course is more challenging than most people give it credit.

Mile	Split	Rank
1	06:23.6	5
2	06:38.7	13
3	06:33.6	8
4	06:39.0	14
5	06:41.5	17
6	06:41.8	18
7	06:49.1	22
8	06:42.2	19
9	07:14.6	26 (Pit stop)
10	06:47.0	21
11	07:06.9	25
12	06:57.9	24
13	06:37.9	12
14	06:39.6	15
15	06:41.4	16
16	06:35.9	10
17	06:10.7	1
18	06:29.6	7
19	06:36.0	11
20	06:50.5	23
21	06:18.8	3
22	06:22.3	4
23	06:17.9	2
24	06:27.8	6
25	06:46.2	20
26	06:33.6	9
27	01:55.9	-

Suncrest (AM)

Fort Street Loops (PM)

Oquirrh Temple loop w/ S. Evans

Ghost Falls (AM)

Swim laps (PM)

Suncrest, out to Lifetime

Ghost - Ann's (AM)

ML - Home (PM)

Suncrest, AF Canyon, Provo Canyon

Ghost to Clarks

Ghost, Anns, Clarks, Jacobs Ladder, down Ghost, Cyn Hollow, Creek View

2 runs in ID - Devil Creek south to stop sign, north past res.

PM gym workout - treadmill, crossfit wod, swim then rode bike up LCC

Morning Ghost - Clarks, pm Suncrest 16

Devil Creek North past res & back

Rode South around east side frontage to new Pioneer Crossing hwy in Lehi out to Camp Williams road the home via 123rd.

Fort St. Loops - new KOM time on the loop.

Ran easy in am up to Highland, then explored new bike skillz park. 

PM rode Saltair time trial w/ Marriott.  Had a great time in 23:34, good enough to tie for last place in A flight (6 riders) but 4th in B flight ~ 20 riders.  Course was 10.51 miles, but had several miles of warmup, cooldown.

Approx dist - rode to mouth of LCC via Dimple Dell & home on Wasatch with D. George.

17th ascent of Suncrest North, down backside, flew west on closed Alpine Hwy commuter lane with tailwind assist, around east side frontage point of the mountain, bluffdale, new road east of Redwood but west of Jordan River to 123rd & home. Set KOM on Prison to Bluffdale segment.

Not certain on mileage - ran Orson Smith park to Ghost to Ann's & back.  Pushed the last mile really hard.  was good.

Suncrest, south loops rideabout

AM short loop.  PM Suncrest 18

AM - LCC via Dimple Dell w/ D. George.  PM Suncrest19

Gym - dreadmill

Home - Mill D

AM short ride, PM track workout @ Juan Diego.  2 miles to track, 1 fast mile @ 5:26 but could not believe the ITB soreness and tightness that came on suddenly at 3.5 of 4 laps.  Bagged the other planned mile repeats (2) & jogged it home.

AM Ghost falls

AM ride through Bluffdale, out & back on C Will road to 123rd.  PM another Juan Diego track workout.  Went better this time.  Shorter warmup then 2 fast miles @ 5:39 & 5:45.  No ITB issues either.

Wonderful MTB ride - Ghost to Ann's

Wonderful ride over Suncrest through Alpine up AF to Tibble Fork & back.  First time ever riding sweet carbon wheels.  Had a blast.

Ghost - Clarks.  Legs tired from yesterday, feels like they're still oxygen starved.

LCC via Dimple Dell then Wasatch

South east-side frontage rd to Lehi to Camp will's rd to 106th & home.

Home - Orson Smith - up Ghost & back

Suncrest #20 (I think)

First race I've ever won.  

The Bairgutsman starts at a church in Fruit Heights and runs about a mile uphill on pavement before you begin the dirt trail ascent of about 4.5 miles up to the top of Farmington Canyon (the two large white communcation balls up on the top of the mountain north of Lagoon).   While in years prior to 2011 you then ran down the big wide road up there, you now turn around and bomb back down Bair canyon as recklessly as possible - at least that's what I did.  

I lead out on the heels of crowd favorite & multiple-times winner & finisher, Corbin Talley on the road up to the trailhead.  The pace was comfortable.  I had a little lead by the trailhead and, having messaged a previous top finisher, Scott Jamie, tried to run to at least the first stream crossing.  From there I ran what I could & power hiked the rest.  Knowing Corbin was lurking behind I figured I would just push the cardio climb as hard as I wanted to until something stopped working or he passed me.  I made it to the top sometime under 1:25 and will admit to enjoying a little bit the blank stares of the volunteers up there who were clearly expecting Corbin to top out first.  After the turnaround I felt like I was in a barely-controlled free fall charging back down the narrow, overgrown, washed-out twisting trail trying to keep just enough control to not run into the oncoming traffic.  Again, I knew who was behind so I figured I would bomb as hard as I could until I crashed, got passed or something stopped working. 

I felt blisters form within a mile or two of the top on my heels from the steep, loose, fast descent and my quads were quickly beat.  I channeled the descent from Windy Pass in the Squaw Peak 50, the plunge & the dive, and just tried to keep going.  Any slight uphill was a welcome relief to let my quads relax even for just a moment.  It wasn't until I got onto the pavement that I dared look over my shoulder and was relieved to not see anyone.  The mile or so to the finish took forever and it was all I could do to fling my feet in front of me and skid on my midfoot trying to avoid my heel blisters.  Raced with two close friends who ended up 3rd & 4th overall.

What a great race!  I'm not sure how far the race is supposed to be but my garmin read 10.93 when I stopped it. 

AM Swim

Suncrest #22

Alta track, 114s repeats

Home - G falls & back

Suncrest ascent via Corner Canyon

Short run to keep loose

4th Park City Marathon - each one faster than the last, that's about all I can ask for at this point on a tough course like PCM.  I definitely have a special place in my heart for PCM - an honest loop course at a fairly high elevation with a whole lot of variety.  Congrats to Danny Connolly for the repeat win and knocking 11 minutes off his time from last year.  I wanted to be aggressive this time which I was - the last 10k really hurt and took a fair amount of mental gameplay to get myself through it.  I'll run this race again for sure.

First marathon I ever won!

What a great first year race.  2 years ago on this day I did basically this same exact run in prep for SG only instead of turning North at Wasatch Blvd, I turned South but still ended up about the same mileage. 

I thought the race was exceptionally well organized for any race but especially a first year.  Got boarded on the buses & up the canyon with about 10 minutes to spare.  As the clock counted down, the 3:05 pacer who was nearest the front commented that no one seemed to be exactly crowding the start line. 

The gun went off and I was in the lead thinking someone or more than just one someone should be coming along any minute but no one did.  I ran whatever the grade gave me without really pushing or pounding.  Was hitting 5:xx one after another and no one was around except the police motorcycle. 

It was a little more enjoyable running alongside all the half runners after about 6 miles - it was kind of fun to watch them as they would notice the police motorcycle pass by then hear what they would say as I passed. 

 Not really much to report after leaving the canyon - turned onto Wasatch, made one bathroom break at 17 and kept pushing as steady as I could down 45th, through Millcreek & down to Holladay blvd.  Once I was on Holladay, however, I really wanted to win so I was really pushing each mile as hard as I could.  The final mile was the only real incline of the race & my only 7+min/mile.  I never looked over my shoulder until the light @ Tuscany & when I didn't see anyone I finally realized I was really going to win.

 Excellent race, beautiful course - destroyed calves!  Need to get rested for SG to see if I can do this again.

Special thanks to Walter B for dropping from the full to the half :)

2 years ago I broke 3 hours here @ SG for the first time ever.  I began that post by saying it was my best day of running ever and I wondered if it would ever get better - today was that day.  

Conditions could not have been more ideal with cool but not cold temperatures and a MONSTER tailwind from the start that likely carried us at least to Veyo and possibly through Dammeron Valley.  

Pre-race I made a spreadsheet with 2:49, 47, 45, 43 & 39 splits based on my same exertion level and splits as I ran in 2010 which was a ~1 minute negative split.  While my official goal was the 2:49 - I could not stop focusing on the 39 splits.  I started the race thinking if I started seeing sub 6 min/mile splits ticking off with my HR under control and not running outside of my legs it might be doable.  That is just how the race started.  My only split through 7 miles over 6 was mile 2 in 6:05 and then I managed to get up Veyo with a 6:36.  I knew I had a shot. 

I paced through Dammeron at my average HR to that point which was 167 and that afforded still a decent pace of just above or below 6:30.  Once we turned to head down to Snow I dialed it back up and managed to clock some solid sub 6 splits through 18 where I pulled it back again. 

I got through to 20 and saw the clock was 2:02 leaving me 6:00x6 = 36 = 2:38 + ~1:30 for .2: maybe I could do this.  I put the hammer down but tried to shorten and quicken my stride as my calves were starting to tighten.  I wasn't passing anyone - I was amazed at how solid it seemed all the runners around me were.  I guess everyone was doing as I was just trying to keep it together.

Turning onto Diagonal the clock @ 24 read 2:25 leaving me ~14 mins for 2.2 - still a possibility.  Diagonal is more dreadful in real life than on paper so I just put my head down and prayed for it to get over.  I was looking forward to the mortuary signs saying, "mortuary ahead 2 blocks - don't EVEN THINK of slowing down".  Good enough for a little mental motivation through 25.  @ the 25.2 clock it read 2:33:xx means I can run a 6 flat for 2:39 and try to keep it low.  Burned the house down and came under just in time. 

Credit to the conditions today for sure!  What a great race - managed 8th in my division for my 8th SG marathon so I brought home some SG race hardware along with my 2nd overall in the Grand Slam.

Can't wait for next year!!