Running for Sanity

Nice run with the group today from the capitol to This is the Place Monument, and back.  We started off pretty slow, then we sped up a little bit in the middle, and then brought it home pretty easy.  I was doing my goal marathon pace (8:25 - 8:40) for most of the run. 

I ran most of the time with my good pal Johnny and his Golden Retriever, Murphy.  Johnny's wife Andrea really encourages our friendship because Johnny is new to running and I think that she thinks our being friends will help his running.  Anyways, at one point I was running with Andrea, and Johnny was behind us about 30 meters or so.  Murphy was tired and so he was taking it a little bit easy.  So Andrea said, "Let's go back and run with Johnny."  And I said, "okay, cool."  So we ran back, and then she proceeded to leave both of us in the dust.  I thought it was cute that we ran back so we could run with Johnny and then she took off, and left us there.  Johnny and I proceeded to laugh about how Andrea encourages our friendship.    

Today was also Alicia's last run with the group.  She is moving to N. California with her husband Cort.  We had bagels to send them off.  I wish both of them luck. 

We did 4x400s at half marathon pace today at the track.  Then we did some strides.  We did a mile warm up and a half mile cool down.  We also ran slow 400s in between laps.  I ran with Andrea, Tracy C., Craig G., and Tracy's friend Angie. 

I'm getting excited for the Provo Half on Saturday morning.  

We did 3 easy miles and some strides at the JRP with Andrea, Johnny, and Tracy C. and the dogs (Jaxton, Murphy, and Stockton).  The JRP is so nice in the morning.  I love running there when it's cool.  I am also enjoying the taper for the Provo Half.  I think my body needed a little bit of a rest.  I put in some good mileage last week, but I think my body is enjoying the rest.

I ran an easy 3.5 miles around the neighborhood to stretch out the legs.  Both achilles tendons still feel a little tight.  But they felt good after I got loosened up.  I stretched when I finished my run. 

I am excited for Provo on Saturday.  I hope to get a PR.  Eariler in the season, I hoped to break 1:40:00 for this race, but with the course change and my injuries, I think 1:42 - 1:43 is probably more realistic.  We'll have to see how it goes. 

Saturday, I ran the Provo River 1/2 Marathon.  I had a good, solid race, but I made a few mistakes that probably took a couple of minutes off my time.  First, I didn't finish as strong as I would have liked.  I knew that I was going to get a PR, so I kind of cruised in the last two miles instead of pushing it.  I am a little bit disappointed about that.  Second, I ended up running close to 13.2 miles, so I didn't cut the corners very well, or else I started my Garmin before I got to the actual starting line.  Finally, I got caught at the back during the start and got a really slow start.  My first mile was much slower than the rest of my splits.  Overall, though, I am pleased.  I felt a little sluggish, but hey, I got a PR by a whole minute over my best time from three years ago.  How can I complain about that?  I think next year, with another good year of training, I will get under 1:40:00.  My training has been more focused and consistent, and I think I am starting to see some of the benefits to that.  I think that bodes well for St. George.  Here were my mile splits:

1 -- 8:40

2 -- 7:45

3 -- 7:52

4 -- 7:36

5 -- 7:56

6 -- 7:54

7 -- 7:31

8 -- 7:30

9 -- 7:36

10 -- 7:51

11 -- 7:42

12 -- 8:02

13 -- 8:17

.18 -- 1:23

 A 3 mile recovery run/walk on the treadmill.  I'm still a little sore from Saturday but feeling better.  My achilles and my calf are both pretty sore. 

This was a discouraging run.  I must have strained my calf or something during Provo, because it was very tight today.  I tried to run very easy (10 minute miles) to see if I could shake it out, but it hurt a lot at the end of the run.  I'll take today off and see how it goes tomorrow. 

I felt much better today.  Both achilles are still a little sore, but at least my calf was feeling better today. 

Today we (our running group) did a long run with 3 x 2 mile tempo runs.  We met at Smith's and drove over to Copper Hills High School.  We drove to the top of the highway and ran down.  When we were done, we ran back to Smith's in Kearns.  I also met a small group and we ran 3 miles before we drove over to CHHS.  Even though the tempos were slightly downhill, it was challenging.  Here are my splits on the tempos:

1 -- 14:41

2 -- 13:55

3 -- 14:12

The second one was a little too fast, but overall it was a good run.  But I was pretty trashed at the end.  I probably did too many miles for the week after a race and considering I only did 9 miles during the week.  Oh well, next week will be more normal I hope.

Today coach talked about taking GU "early and often" during the marathon.  So we practiced taking GU today.  We had a good turnout.  We missed T1 and Esther who did the same workout on Friday, but we had Craig, Andrea, Johnny, Murphy (woof woof), Scott, Christina, T2, Renae, Marie, T3, Nattles, Jennifer, and of course Coach.  Christina is really ripping it up lately.  She blew by me during the last tempo run.  She's improved a lot.  I'll have to ask her her secret.  We talked about running with the 3:45 pacer at St. George, but I actually think she will be closer to 3:35 the way she is running right now.   Time will tell.     

I met T1, Renae, Nattles, and Andrea at CHS Track for speedwork.  We did a mile warmup, 4 x 50 meter strides, 2 x 400s, 2 x 800s, and 2 x 400s.  All with full recoveries.  And then we did a cool down. 

My achilles tendonitis (on both sides) is still giving me some grief.  But I think I can make it to the marathon.  We were all pretty hammered.  I think we are all still recovering from Provo Half and from the tough workout this weekend.  I am going to take it easy the rest of this week and do all easy miles.  I usually do some tempo or marathon pace runs on Thursday, but I think I will scale it back this week and incorporate some MP miles into my long run on Saturday.   

I did an easy 6.25 miles on the treadmill during my lunch break. 

I did 20 miles with the (smaller than usual) group up Emigration Canyon, over to Parley's and back.  I did 4 miles at between 8:15 - 8:30 pace on the way down the hill to try and duplicate St. George.  I was able to hold it pretty good.  Overall, it was a great run and I wasn't too worn out afterwards.

I did speedwork on the treadmill during my lunch break.  I did a 1.5 mile warmup, I did 6x800s @ 5k pace with 3 minute recoveries in between.  And then I did a 15 minute cool down.  Treadmill runs bore me, but I like that I can control the pace.   

Four easy miles on the treadmill at lunch.  Not much more than that to report.

I got up EARLY this morning  (4:15) and met Tracy H.  She was doing her long run (18 miles) since she won't be there Saturday, and I decided to get up early and join her.  We ran from my house up to the VA hospital (about 5 miles) and then back.  We took a more direct route back, so I ended up doing just under 9 miles.  The first 5 miles were all gradually up hill, and Tracy always runs so fast.  I'm glad I got up and did it, but I'm pooped this morning.  Maybe I'll go home and take a nap at lunch time.