Sunday, March 29, 2009

Rest Day Quote

"It hurts up to a point and then it doesn't get any worse." - Ann Trason

Saturday, March 28, 2009

3/28/09 - 20 miles

My final 20 mile run before the marathon. I ran the 2 previous 20 mile runs on the treadmill so I wanted to get outside for this run. I got up around 6 am and ate a couple granola bars and drank some Gatorade before heading out. I ran north along the canal banks for 5 miles and then turned around and return to my starting point where I left a couple bottles of Gatorade. I then completed the same loop. I ate 2 shot bloks at mile 7 and then ate a clif shot at mile 14. I carried Gatorade during the run and drank a swallow or two every mile or two. I felt really good during the first 15 miles. The last 5 miles I started to feel the distance and my right leg again began to act up. I am going to a massage therapist next week and I'm hopeful that I can get some relief from this pain so I can perform better in the marathon. I ran the 20 miles in 2:51:18 which is an 8:34 pace and my average heartrate was 162 bpm.

Friday, March 27, 2009

3/27/09 - unplanned rest day

The schedule called for a 4 mile run but instead I went and practiced riding my brother's motorcycle followed by Tanner's baseball game. I am going on a day ride in about a month with my brother and some other motorcycle enthusiasts in my ward. I haven't ridden a bike in a while so my brother offered his bike for me to practice on.

Thursday, March 26, 2009

3/26/09 - 10 miles

I had so many things to do in the evening that I decided to get up early and run this morning. Because it was still dark, I headed to the gym and ran on the treadmill. It was a good run but time seems to slow down on the treadmill and today was no exception. I ran at an easy, comfortable pace and felt good throughout the run. I ran the 10 miles in 1:25:32 which is an 8:34 pace. I ran the last 5 miles at a 1% incline to make it a little more difficult. I enjoyed a good stretch afterwards - there is nothing better than a good stretch after a long run!

Wednesday, March 25, 2009

Rest Day Quote

"I always loved was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

Tuesday, March 24, 2009

3/24/09 - 10 miles

I felt much more like myself tonight. My breathing and my pace were under control and I felt strong throughout the run. I have really enjoyed getting back outside for my runs - the time goes by so much faster and I get to enjoy the spring weather. I ran the 10 miles in 1:20:08 which is an 8:06 pace and my average heartrate was 167 bpm.

Monday, March 23, 2009

3/23/09 - 5 miles

It was great to get back home and run in more familiar surroundings. I ran outside tonight and had a good run. Everything felt good and my pace was back to where I expect it to be. I ran the 5 miles in 37:43 which is a 7:33 pace and my average heartrate was 176 bpm. My heartrate was higher than I would have liked but I'm sure not running very much last week contributed to that result.

Sunday, March 22, 2009

Rest Day Quote

“You cannot propel yourself forward by patting yourself on the back.” - Steve Prefontaine

Friday, March 20, 2009

3/20/09 - 8 miles

I had planned to run on Thursday but the day went so nicely that I quickly ran out of sun light. The town of Puerto Lobos has no electricity other than generator so it would have been very difficult to run after dark. I ran the same course as on Wednesday but just shortened it a bit. This felt like a good run at a good pace but when I checked my pace, I was surprised by how slow I had gone. Either I'm eating way too much junk on this trip or the sand is having a bigger impact that I realize. I guess I'll know better once I get back home and run. I can't complain about the scenery and the quiet sounds of the ocean. Today's run was more relaxing and enjoyable. I ran the 8 miles in 1:11:47 which is an 8:58 pace and my average heartrate was 162 bpm.

Wednesday, March 18, 2009

3/18/09 - 11 miles

I finally got a run in this week. We were very busy on Monday and Tuesday getting prepared for our trip to Mexico with our friends the Davis'. We arrived at their place at night early on Wednesday morning. Wednesday was spent enjoying the beach and the ocean but I knew I needed to try and get in a run. After a late lunch, I made up my mind to go. Mason suggested a course to take which was basically running along the beach. I had to run a little over a mile to reach a good beach that would be conducive to running. I then proceeded to run 4.5 miles along the beach. It was a little warm and the air was heavy and humid. In addition, the sand was soft which is great for my joints and knees but it made every step just that much harder. In spite of the difficulties, I had the most marvelous views without any distractions other than the occasional seagull. It was very peaceful and serene. My pace was slower than I planned but I attribute it to the sand and the warmer weather. I ran the 11 miles in 1:39:37 which is a 9:03 pace and my average heartrate was 170 bpm.

Sunday, March 15, 2009

Rest Day Quote

"No one ever drowned in sweat."
"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." - Dan Gable

Saturday, March 14, 2009

3/14/09 - 17 miles

I chose to run at the gym this morning even though I would rather be outside. My schedule called for a 17 mile run with 14 miles at marathon pace. I warmed up over the first 3 miles starting at an 8:34 pace and gradually increasing until I was running at an 8:00 pace at the start of mile 4. I ate 2 shot bloks 15 minutes before my run, 2 more at mile 6, and 2 more again at mile 12. Although I like the shot bloks, I think I am going to use GU for this marathon as I think it does a better job at getting into my system plus the taste doesn't stay in my mouth as long. I felt a little tired during this run which might be from running late last night. I ran the 14 miles in 2:17:56 which is an 8:06 pace. I'm concerned that I won't get to run much next week because our family is going to Mexico for spring break. I hope to at least get in a couple runs and then hit it really hard the following week.

Total mileage for the week: 51 miles

Friday, March 13, 2009

3/13/09 - 5 miles

Ran an easy 5 miles at the gym tonight. Nothing all that exciting to report - just a good recovery run before my long run tomorrow. I ran the entire 5 miles at an 8:34 pace. The run itself was pretty boring - running outside makes the time go much faster.

Thursday, March 12, 2009

3/12/09 - 12 miles

Tonight was an easy 12 mile run and I was again able to run outside. I felt really good on this run and didn't have any problems (other than the continuing tightness in my right hamstring). I ran the 12 miles in 1:37:29 which is an 8:07 pace and my average heartrate was 165 bpm. The weather is warming up and it won't be long before I will need to switch my runs to the mornings. I'm hopeful that the weather on the day of the marathon will be reasonable but I suppose I should plan to get appropriate clothing in case the temperature is colder.

Wednesday, March 11, 2009

Rest Day Quote

"Running is real and relatively simple…but it ain't easy." - Mark Will-Weber

Tuesday, March 10, 2009

3/10/09 - 9 miles

Tonight's run was a 9 miler that included 5x1000 meter sprints. I did a mile and a half warm up and then began the first of the 1000 meter sprints. The schedule calls to run the sprints at a 5k pace so I tried to run at a 6:30 - 7:00 pace. Then I would jog easy for 2 minutes before beginning the next sprint. I felt really good through the sprints but struggled to maintain the quick pace on the last sprint. I ran the 9 miles in 1:09:44 which is a 7:45 pace and my average heartrate was 170 bpm.

Monday, March 9, 2009

3/09/09 - 8 miles

Thankfully I think I am past this illness which has plagued me for the past couple weeks. It hit the hardest on Friday and Saturday which prevented me from training. I can still feel the effects of the illness especially in my lungs but I'm definitely on the mend. I only have 3 more weeks before I begin my taper into the marathon so I am committed to working hard and getting in the best shape possible.

I ran at the gym tonight after family night which consisted of us attending Tanner's tournament basketball game (they won btw). It felt really good to run after not doing any form of exercise for several days. However, after a couple miles, I could feel the effects of being sick and it was a struggle to complete the run. I stuck with it though and completed the 8 miles in 1:06:14 which is an 8:17 pace.

Sunday, March 8, 2009

Rest Day Quote

"If for a while the harder you try, the harder it gets, take heart. So it has been with the best people who ever lived." - Jeffrey R. Holland

Saturday, March 7, 2009

Sick Day

Another lost day of running due to illness. I hope to be better by Monday.

Friday, March 6, 2009

Sick Day

I really felt bad today as I struggled with a serious head cold including chills, cough, headache, and overall yuckiness. I was in no condition to run any distance let alone the 10 miles I was scheduled to run.

Thursday, March 5, 2009

3/05/09 - 4 miles

I was kind of excited to see a short run on my schedule for tonight. Although I enjoy running and improving my fitness level, it takes a lot of time away from other things that I enjoy. The run called for 6x100 strides during the 4 miles. Usually I do my speedwork in the gym but the weather was too nice to not run outside. It was light enough that I was still able to complete the strides and it felt really good to run fast outside. I ran the 4 miles in 29:31 which is a 7:23 pace and my average heartrate was 167 bpm.

Wednesday, March 4, 2009

Rest Day Quote

"The passage of time has not altered the capacity of the Redeemer to change lives." - Thomas S. Monson

Tuesday, March 3, 2009

3/03/09 - 11 miles

Tanner started baseball practice tonight. I went with him for a quick parents meeting and then practice was suppose to last 90 minutes or so. I figured this was a perfect opportunity to sneak in my run while my son was practicing. I haven't been able to run a medium or long run outside for quite some time due to either cold or darkness but the weather has been really warm and yesterday was even more so due to the cloud cover. It was dark but I ran on well-lit streets so I didn't have to worry about tripping over something or stepping in a hole.

It felt good to be outside and the time went by quickly. I have been feeling some discomfort in my right hamstring and tonight was no exception. I'm thinking I might have a pinched nerve that is causing this pain. Maybe a visit to the chiropractor is what I need. I'll see how it goes. I purchased some new running shoes last Saturday - I got the Nike Pegasus which are the same shoes I had previously. I really like these shoes because they have a wide width version which is much more comfortable for my feet. I ran the 11 miles in 1:28:55 which is an 8:05 pace and my average heartrate was 162 bpm.

Monday, March 2, 2009

3/02/09 - 8 miles

My run tonight was not fun. I couldn't get to the gym until after 9 pm with family night and helping put the younger boys to bed. I had an upset stomach before leaving for the gym but when I have felt like this on other occasions, things usually work themselves out after a couple miles. Not tonight though. My stomach did a number on me and it made my run.....shall we say interesting? I wasn't able to keep an accurate time for my run because I stopped 4 different times to get a drink and rest hoping that whatever was going on would pass. Not to be. The slowest pace I ran was 8:34 and my run included 5x600 meter sprints. I imagine my overall time and pace was good but I don't know about my heartrate. Here's hoping that doesn't happen again.

Sunday, March 1, 2009

Rest Day Quote

"Believe deep down in your heart that you're destined to do great things." - Joe Paterno

Saturday, February 28, 2009

2/28/08 - 22 miles

I had a really good run this morning at the gym. My schedule called for 20 miles but I decided to go 22 after reading several articles. Some people had argued that part of the reason many marathon runners hit a wall at mile 20 is because most training programs have 20 miles as the longest distance. I also read that because your training runs are run slower than race pace, running 22 miles is approximately the same length of time that you will run on race day. So I decided to go 22 miles on this run in order to help with my physical and psychological training.

I debated about whether to run inside or out but I wanted to make certain my pacing was correct for this run so I opted for the treadmill. I will be sure to run my last 20 miler outside in preparation for the race. I was a bit worried about this long run since I had been sick but I was pleasantly surprised to find that I felt really good today.

I ran the first 5 miles at a 9:04 and then increased the pace to 8:49 for the majority of the run. The last few miles I increased the pace again to 8:34. I tried GU for the first time today as an experiment. I have always used clif shot bloks on previous runs. I like the shot bloks but I find that because they are solid, pieces of the shot blok stay with me long after I have drank water. I took a GU pack about 20 minutes before I started my run, took another after 1 hour, another after 2 hours, and another after 2 hours 45 minutes. I drank some water after each GU pack and I also drank Gatorade every 4 miles or so depending on how I was feeling. I ran the 22 miles in 3:14:27 which is an 8:50 pace.

Total miles for the week: 43 miles

Friday, February 27, 2009

2/27/09 - 5 miles

I left work around noon today and headed to our spring training game. I ate some lunch and watched the game for 5 innings. I stopped by REI to pick up some shot bloks and some GU for my long run tomorrow and then I headed home. I got outside for my run since I was home early. However, the temperature (high 80's) was really too hot for running if you can believe that. I struggled for most of this run - partly from the heat and partly from the chesseburger and fries from lunch. After a couple miles I was pretty sure I was going to be throwing up on the side of the road. Fortunately that didn't happen and I was able to get through the run okay. I ran the 5 miles in 39:34 which is a 7:55 pace and my average heartrate was 161 bpm.

Thursday, February 26, 2009

Sick Day Quote

This time, it was not me who was sick. Trevor woke up this morning with a fevor but he felt better after taking some Motrin. He went off to school but was in the nurse's office a few hours later running a fevor again. Camille tended to him all afternoon and the fevor continues to come back if he isn't on Tylenol or Motrin. Camille had her monthly Bunco group tonight and I had basketball practice with Tanner so Chase watched Trevor until I got home around 9 pm. I had planned to run at the gym after practice as my schedule called for a 12 mile run. However, when I got home, Chase had homework to finish and Trevor was still running a fevor. So I stayed home and tended to Trevor. I am still getting over the effects of my own sickness (I have lost my voice now) so having another rest day is probably a good thing.

Wednesday, February 25, 2009

Rest Day Quote

"I can't believe that God put us on this earth to be ordinary." - Lou Holtz

Tuesday, February 24, 2009

2/24/09 - 10 miles

My schedule called for a 12 mile run with 7 miles at half-marathon pace. In addition, our ward had a stake tounament basketball game at 8 pm. So I headed to the gym albeit later than I had anticipated. I ran the first 2 miles at an 8:34 pace and then pushed my pace to a 7:30 pace for the next 7 miles. I could feel the effects of being sick during this run and the last mile at half-marathon pace was tough. But it was good to feel pushed to accomplish this run. I slowed my pace to 8:34 for the next mile. I had plenty of energy to finish the final 2 miles but I was out of time if I wanted to make the basketball game. I justified not finishing with the thought that I would be running a fair amount during the game. I ran the 10 miles in 1:19:12 which is a 7:55 pace.

BTW - I did run a lot in the game but we lost which ends our season.

Monday, February 23, 2009

2/23/09 - 6 miles

I spent most of yesterday resting and on cold medicine trying to get over the cold that had enveloped my body. My family has been sick for the past couple weeks so I figured it was only a matter of time. However, I don't want to mess up my running schedule since my training has been coming along nicely.

I was happy to run outside tonight. The weather has turned a warm and much too early. I'm hopeful that this is just a warm spell that will pass and we will have several more weeks of cool weather. If not, I am thankful that I don't have to deal with snow and really cold weather.

My run tonight was pretty uneventful. While I was running, I came across a tennis ball around mile 3. I picked it up and carried it the rest of the run. I wondered what people who passed me in their cars thought - maybe this was some technique to help you run faster? Who knows but it did give me something to think about while I ran. I ran the 6 miles in 47:48 which is a 7:58 pace and my average heartrate was 162 bpm.

Sunday, February 22, 2009

Rest Day Quote

"While most are dreaming of success, winners wake-up and work hard to achieve it." - unknown

Saturday, February 21, 2009

2/21/09 - 14 miles

I had to run early today in order to make it to Trevor's basketball game so I opted to run at the gym again. I ran the first 5 miles at an 8:34 pace and then ran the remaining miles at an 8:27 pace. I didn't want to overdue it considering I had felt ill but I also wanted to make it a good workout. I drank Gatorade at 4, 8, and 12 miles and didn't have any problems with the pace or the distance. I ran the 14 miles in 1:59:39 which is an 8:32 pace.

Total mileage for the week: 38 miles

Friday, February 20, 2009

2/20/09 - 8 miles

I felt much better today and I thought I would try running at the gym and see how it went. I was surprised that I felt as strong as I did and I was able to run all 8 miles. I ran the 8 miles in 1:04:38 which is an 8:04 pace. I thought I would be somewhat weak after being sick but I'm glad that this short illness doesn't seem to have affect my training.

Thursday, February 19, 2009

2/19/09 - Sick Day

My plan was to run 5 miles today but I started feeling sick today and it gradually got worse as the day went on. I took some medicine this evening, drank tons of water and went to bed in the hopes that it will pass quickly.

Wednesday, February 18, 2009

Rest Day Quote

My schedule called for a 5 mile recovery run today but I simply ran out of time today to get a run in so I will take today as my rest day and run tomorrow instead.

"My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out." - Ronald Reagan

Tuesday, February 17, 2009

2/17/09 - 8 miles

Tonight I ran at the gym since my 8 miles included some speed work - 5x600 meter sprints at 5k race pace with 90 seconds between each sprint. I ran the first 3 miles starting my pace at 8:34 and gradually increasing until I was at an 8:00 pace. I then began the 5x600 sprints which I ran at a 6:40 pace. I felt good during the sprints and really throughout the entire run. I didn't do any speedwork last marathon so I hope the work I'm putting in this time around will help come race day.

Monday, February 16, 2009

2/16/09 - 8 miles

Tonight I was able to get out and run outside. The weather was great although it got dark about half-way through my run. I felt very strong on this run and kept a pretty even pace throughout the run. I ran the 8 miles in 1:04:28 which is an 8:03 pace and my average heartrate was 161 bpm. I miss running outside. The time goes by much more quickly and the cool air is a great change from the hot summer runs that I remember well from my last marathon training.

Sunday, February 15, 2009

Rest Day Quote

1 The ends of the earth shall inquire after thy name, and fools shall have thee in derision, and hell shall rage against thee;

2 While the pure in heart, and the wise, and the noble, and the virtuous, shall seek counsel, and authority, and blessings constantly from under thy hand.

3 And thy people shall never be turned against thee by the testimony of traitors.

4 And although their influence shall cast thee into trouble, and into bars and walls, thou shalt be had in honor; and but for a small moment and thy voice shall be more terrible in the midst of thine enemies than the fierce lion, because of thy righteousness; and thy God shall stand by thee forever and ever.

5 If thou art called to pass through tribulation; if thou art in perils among false brethren; if thou art in perils among robbers; if thou art in perils by land or by sea;

6 If thou art accused with all manner of false accusations; if thine enemies fall upon thee; if they tear thee from the society of thy father and mother and brethren and sisters; and if with a drawn sword thine enemies tear thee from the bosom of thy wife, and of thine offspring, and thine elder son, although but six years of age, shall cling to thy garments, and shall say, My father, my father, why can’t you stay with us? O, my father, what are the men going to do with you? and if then he shall be thrust from thee by the sword, and thou be dragged to prison, and thine enemies prowl around thee like wolves for the blood of the lamb;

7 And if thou shouldst be cast into the pit, or into the hands of murderers, and the sentence of death passed upon thee; if thou be cast into the deep; if the billowing surge conspire against thee; if fierce winds become thine enemy; if the heavens gather blackness, and all the elements combine to hedge up the way; and above all, if the very jaws of hell shall gape open the mouth wide after thee, know thou, my son, that all these things shall give thee experience, and shall be for thy good.

8 The Son of Man hath descended below them all. Art thou greater than he?

9 Therefore, hold on thy way, and the priesthood shall remain with thee; for their bounds are set, they cannot pass. Thy days are known, and thy years shall not be numbered less; therefore, fear not what man can do, for God shall be with you forever and ever.

Doctrine & Covenants 122

Saturday, February 14, 2009

2/14/09 - 15 miles

I didn't get to the gym until after 11 am today as Camille and I attended the temple this morning. After we got home, I had arranged for a Valentine's Day surprise for Camille - Caitlin McGrath and a friend of hers came to our home with flowers which they presented to Camille. Then they sang a few lines from a love song. They did a great job and Camille loved it. So after all that, I was able to get to the gym for my run.

Today's run was 15 miles with 12 of the miles at marathon pace. I ran the first two miles at an 8:34 pace to get warmed up. I then increased my pace to my expected marathon pace of 8:00 for miles 3 - 14. I felt really good during the run although I did get a little bored the last couple miles. I slowed back to an 8:34 pace for the final mile. Overall, I ran the 15 miles in 2:02:02 which is an 8:08 pace. I drank 6-8 ozs. of Gatorade every 30 minutes. I felt good after the run and throughout the remainder of the day.

On a related note, I really need to get to the store and purchase some new running shoes. I have had this pair since September 13th of last year and it is way past time to get a new pair. I have really been happy with the fit of these shoes so I'm hopeful I can find the same model.

Total mileage for the week: 47 miles

Friday, February 13, 2009

2/13/09 - 6 miles

I can't remember the last time I felt this good on a run. I'm not sure why I felt so good; maybe it had to do with a good rest day or maybe I ate some food that provided some extra energy. In any case, this was the easiest 6 miles I have ever run. My run also included 6x100 meter sprints - I completed one of these per mile. I didn't get crazy on my pace but I ran the 6 miles in 47:22 which is a 7:54. When I finished the run, my heartrate didn't feel elevated at all and I was barely sweating by the time I got home. I wish I knew what it was so I could make sure I repeated the process before each race.

Thursday, February 12, 2009

Rest Day Quote

"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge while an ordinary man takes everything either as a blessing or a curse." - Carlos Castaneda

Wednesday, February 11, 2009

2/11/09 - 6 miles

I headed to the gym tonight for a run. I had to hurry in order to make a HOA board meeting which forced me to push my pace. I began the run at an 8:34 pace and gradually increased the pace throughout the run until I was at a 7:30 pace. I ran the 6 miles in 47:54 which is a 7:59 pace.

Tuesday, February 10, 2009

2/10/09 - 14 miles

When I first saw this distance on my schedule, I was a bit disheartened. My last training schedule had shorter weekday runs (which I usually enjoy) and long Saturday runs (which I kind of dread). However, this program includes all kinds of changes which actually keep it interesting and hopefully will produce the results I am looking for come race day. It has been cold and rainy the past couple days and the temperature has been much cooler. Although I enjoy running outside more, I am very fortunate to have an indoor place to run and continue my training. And one good thing about the treadmill is that I can watch sports or a movie which helps to pass the time more quickly. Last night, I watched the Duggar family and the wedding of their oldest son. I have only watch this show a few times but I am very much impressed with the values and moral principles displayed and voiced by this family.

I ran the first 5 miles at a 9:03 pace, then increased my pace to 8:34 for the next several miles. Then I would occasionally increase my speed from time to time and increase or decrease the incline as well. This kept the run interesting and forces my body to adjust to changes. I ran the 14 miles in 2:02:11 which is an 8:43 pace. I drank Gatorade every 3-5 miles during the run and felt great afterwards. I had to put off this run until 9 pm due to both Chase and Jordan having church basketball games so I didn't finish until 11 pm.

Monday, February 9, 2009

2/09/09 - 6 miles

Pretty uneventful run this evening. I ran at the gym on the treadmill since my run didn't take place until after dinner and family night. I felt a little sore and my legs felt heavy from my long Saturday run but I pushed through it all and had a good run. I pushed the pace a little bit but nothing crazy and my body responded well. I ran the 6 miles in 48:22 which is an 8:04 pace.

Sunday, February 8, 2009

Rest Day Quote

"I am certain that the Lord, who notes the fall of a sparrow, looks with compassion upon those who have been called upon to part, even temporarily, from their precious children." - Thomas S. Monson

Saturday, February 7, 2009

2/07/09 - 20 miles

Today was the first of three 20 milers that my schedule calls for over the next several weeks. I can still remember these long runs from my last marathon training so lets just say I was not too excited. Fortunately, today's run was not nearly as bad as I remembered so either I'm in better shape, my nutrition is better, or my mind created a dark gloomy picture that wasn't quite reality.

The hardest thing is trying to find a time to spend 3 continuous hours running what with all my kids activities on Saturday. Chase had a stake EFY activity that started at 7:30 am and finished at 9:00 pm. Jordan's scout troop was responsible for collecting all the food for the annual "Scouting For Food" drive. They met at 9:45 am and collected and/or solicited food from every home in our ward boundary for the local food banks. Trevor had a basketball game which started at 9 am and Tanner's team (the one I coach) had a game at 1 pm. I didn't want to wait until after 2 pm to start running so I decided to get up early and run at the gym. I arrived at the gym when it opened at 6 am and spent the next 3 hours running. Fortunately there was a couple movies on television which kept my attention because the treadmill gets old real quick.

I ate half of a chewy granola bar at 2 miles and the other half at 4 miles. I ate 2 shot bloks at mile ten. I drank water after the granola bar and the shot bloks. I then drank Gatorade (a swallow or two) every couple miles after the shot bloks. I felt pretty good afterwards but I definitely could tell that I had run 20 miles. It wasn't until after lunch time when I started to get some energy back.

I didn't push the pace on this run but I did try to keep it honest and make sure that it meant something. I ran the first 5 miles at a 9:10 pace and then ran the next 10 miles at an 8:48 pace. The final 5 miles were run at an 8:34 pace. I ran the 20 miles in 2:58:06 which is an 8:54 pace. My instinct is to try and go faster on my next 20 miler but everything I read tells me to conserve on these long runs and save the faster times for the actual race. I've been looking for another half-marathon to run before Salt Lake, maybe the weekend of April 4th. Lake Havasu has a half that actually runs across the London Bridge so maybe that will work.

Total mileage for the week: 54 miles

Friday, February 6, 2009

2/06/09 - 5 miles

I finally got to run outside this week for this recovery run. I tried to take a really easy pace but when I finished the run, I was surprised at my times for each mile. I ran the 5 miles in 39:42 which is a 7:56 pace and my final mile was at a 7:26 pace. However, I felt good during the run and I thought I was going at a much slower pace (I was shooting for around an 8:30). The weather was beautiful again - cool but not cold.

Thursday, February 5, 2009

2/05/09 - 11 miles

I was able to sneak away from work a little early today in order to get this run in before basketball practice at 7 pm. My schedule called for an 11 mile run with 6 of those miles at half-marathon pace. I went to the gym and ran on the treadmill because I knew it would be dark during the latter part of my run. The weather outside was fabulous but these short days don't allow me to get outside very much.

I ran the first three miles at an easy, slow pace gradually increasing speed until I was running at an 8:00 pace. I then pushed the tempo to a 7:30 pace for the next 6 miles. I really started feeling it the last mile or two but I was able to stay with it. I slowed down to a 9:04 pace for the next mile but started feeling good again so I increased to an 8:34 pace for the final mile. I didn't get to stretch but I felt really good afterwards. I think my schedule continues to call for these hard tempo runs and the distances gradually increase. I don't look forward to these runs because it just means pain but I'm always pleased with myself afterwards. I ran the 11 miles in 1:28:34 which is an 8:03 pace.

Wednesday, February 4, 2009

Rest Day Quote

"...Attitude to me is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than success, than what other people think, say or do. It is more important than appearance, gift, or skill. It will make or break a company...a church...a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day...I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you... we are in charge of our attitudes." - Charles Swindoll

Tuesday, February 3, 2009

2/03/09 - 12 miles

I got a late start on my run this evening due to Tanner's pinewood derby race tonight. He came in 5th place but I was proud of his great attitude in spite of not winning. I headed to the gym to run due to the darkness although the outside temperature was still in the 60's. My run was pretty uneventful - I watched another SEC basketball game (I really don't enjoy that type of game but it was either that or hockey). I focused on trying to make sure my running posture and stride were good. I eased into the run by running the first 3 miles at a 9:04 pace and then picking it up to an 8:34 pace during mile 4 and then to an 8:20 pace for the last 3-4 miles. My total time for the 12 miles was 1:43:22 which is an 8:37 pace. I drank a little water around mile 6 and felt great throughout the run. I really enjoyed stretching afterwards since I get a bit tight after a medium run like this.

Monday, February 2, 2009

2/02/09 - 6 miles

I find it interesting how my perspective has changed over the past year. As I was leaving the house for the gym, I mentioned to my wife that I would not be gone long since I only had 6 miles to run tonight. I wish I could remember better what I thought of 6 miles when I first started running long distances but I'm pretty certain I wouldn't have thought it was a quick workout.

So anyhow, I ran my 6 miles at the gym because my schedule called for 6x100 meter strides as well. So I eased into the run over the first 3 miles gradually increasing my speed but doing a 100 meter stride every mile at a 6:40 pace. I ran the final 3 miles at a 8:00 pace and kept the strides at the same pace. I finished the 6 miles in 47:57 which is a 7:59 pace. My legs felt a little heavy tonight which I'm sure is from the race on Saturday. I also had a little trouble with my breathing during the run - it took a couple miles before I really felt settled into my pace. This was probably my body reacting to all the Super Bowl junk food we ate yesterday (it was not pretty but it did taste fabulous!)

Sunday, February 1, 2009

Rest Day Quote

"Unless we think of others and do something for them, we miss one of the greatest sources of happiness." - Ray Lyman Wilbur

Saturday, January 31, 2009

1/31/09 - London's Run Half Marathon

My schedule called for an 18 mile run today but I choose instead to participate in the half marathon at London's Run. Last year, I ran the 10k at this venue but I wanted to see how my training was going so I opted for the longer distance this year. We couldn't have asked for better weather this year (I remember it being somewhat cold last year and I ran with a thermal top the whole race). The temperature was in the low to mid 40's at race time. My hands were a little cold and wondered if I would regret not wearing gloves. However, the sun quickly warmed things up and I was great after a mile or two. Jordan and Tanner came to the race to support me and I was glad for the company. We stopped at a Quiktrip and I ate a couple Nutri-Grain bars and had some Gatorade to wash everything down. After getting my race bib, we returned to the car to warm up and to relax before things started. About 20 minutes before race time, I headed to the porta-johns for a last stop before beginning the race. I got to the start with only a couple minutes to spare which was actually about right so I didn't have to stand around being cold.

I decided to hold back the first couple miles and let the field spread out. I had also just read an article about how many of us non-elite runners get into our race pace much too quickly. So I ran the first 3 miles at just over an 8 minute pace. Then I started to push my pace and pick off runners as I went. After the first mile, I only had one runner pass me the rest of the race. I lost count of the runners I was able to pass especially when we started to encounter the 10k runners who were still on the course. I ate a couple Shot Bloks at about 5.5 miles where there was a water station. The course looped back around to the same aid station so I got another drink of water at about 6.5 miles. I was feeling pretty good at this point so I continued to pass runners and to keep my pace around 7:30-40. This continued until around mile 10 when I started to feel a bit tired. It was also about this time when I started to see signs that had been posted by the race organizers. They had pictures of different cancer patients with words of encouragement like "You can do it" or "Keep going". My thoughts went to my sister Shannon for whom I am running the SLC marathon. My mental state immediately improved and my physical state followed quickly afterwards. I picked up the pace and finished out the race strong. I completed the course in 1:43:32 which is a pr for me by almost 10 minutes!

Shad and Jodi (and family) live close by to this race and they came out to see me finish. I didn't see them until after the race but they were cheering for me as I rounded the final corner of the course to the finish line. Jordan and Tanner were right next to the finish line and it was fun to see them cheering me on as well. I saw several other people that I knew from church or other activities (including Camille's Bunko group). It was good to talk with them and share "war" stories from training sessions and the race itself. I ate a banana and a bagel along with some Powerade and Gatorade immediately afterwards and felt really good. My quads felt a little sore the next day but it was a good sore.

I'm pleased with my progress thus far in my training. I have completed 7 weeks of my training and have seen good improvements. In looking ahead, I have some tough training on the schedule including next week which calls for my first 20 miler and 54 miles for the week. I have never run this many miles in a week before so I'm apprehensive but also committed to getting it done. I have faith in the program - that I will become a better and faster runner by following this schedule.

Total mileage for the week: 45 miles

Friday, January 30, 2009

1/30/09 - 7 miles

I enjoyed running these miles outside along the canal banks in east Mesa. However, it got dark about halfway through my run which made it difficult to see rocks or other obstacles in the path. Fortunately, I had no mishaps along the way but I think I will bring along my headlamp for future runs. I ran the 7 miles at a very easy and comfortable pace finishing in 1:01:17 which is an 8:45 pace and my average heartrate was 147 bpm. I was especially excited to see my average heartrate staying down. I have high hopes for my finishing time at this marathon so I hope my training continues to show good results.

Thursday, January 29, 2009

1/29/09 - 11 miles

Almost didn't get this run in today. I am coaching Tanner's basketball team and we have practice on Thursday evenings from 7 - 9 pm. I had thought I might be able to get away from work a little early and run before practice. Unfortunately, I didn't leave work until almost 5 so I knew that I wouldn't have time to complete my run before practice. I settled on running at the gym after practice beginning at 9:30 pm. So I didn't finish my run until 11 pm. The good part about this is the gym is pretty much vacant so there are no distrations and I can just focus on running. The bad part is it's 11 pm!

I did feel really good during and after the run. I drank about 16 ounces of Gatorade - half at 4 miles and the other half at 8 miles. I paced at a nice easy pace before picking it up during the last 4 miles. I ran the 11 miles in 1:34:02 which is an 8:33 pace but I don't know what my average heartrate was during the run. But it felt about right; in fact, I felt afterwards like maybe I didn't push it hard enough which for me means that it was probably the correct pace.

Wednesday, January 28, 2009

1/28/09 - 4 miles

I had an enjoyable run this evening. I was able to get outside and the weather was pretty nice (around 60 degrees). I felt good and had no problems to report. I ran the 4 miles in 33:05 which is an 8:17 pace and my average heartrate was 151 bpm.

Tuesday, January 27, 2009

1/27/09 - 10 miles

Mentally, I was not prepared for my run this evening. I just couldn't get into it for whatever reason. I think part of it was the lack of sleep the night before due to my oldest son informing us at 10:30 pm that he had a paper due the next day and he hadn't done much on it yet. So I stayed up editing and offerring suggestions which made for a late night. In any case, I was lacking in my motiviation but I knew I needed to run.

My run called for 10 miles but 5 of those miles were suppose to be at half-marathon pace. I had planned to take an easy 2 miles to the gym, warm up on the treadmill with another easy mile and then pound out 5 hard miles on the treadmill before taking an easy 2 miles back home. Instead, I found myself going hard on the 2 miles to the gym so I figured I would just go with it and do the 5 hard miles at the beginning. As it was, I ran the 2 miles to the gym in 15:23 and did an additional 4 miles on the treadmill at a 7:30 pace. I ran 2 more miles on the treadmill at an 8:34 pace and then cruised home running the final 2 miles in 16:47. My totals for the 10 miles were 1:19:18 for a 7:55 pace. My right hamstring felt a little tight this evening especially when I was running a quicker pace. I tried to stretch it really good afterwards and I'm hoping it's nothing serious.

Monday, January 26, 2009

Rest Day Quote

I normally don't take a rest day on Monday and my training schedule calls for a 10 mile run today. However, things were a little hectic at home this evening so I decided to push my run back one day. If all goes to plan, I will skip my rest day on Thursday.

"Time and money spent in helping men to do more for themselves is far better than mere giving." - Henry Ford

Sunday, January 25, 2009

Rest Day Quote

"Beware, for as you sleep, the exhausted man will be first to reach the peak." - Chrisse Feros

Saturday, January 24, 2009

1/24/09 - 12 miles

I had a good run today although I was completely bored which made the run seem much longer. The weather outside was gorgeous so I ran to the gym (2 miles) and then ran 8 miles on the treadmill before running the 2 miles back home. I usually have a basketball game to watch while on the treadmill but I got to the gym before 9 am and there are no games on until 10 am. So the time seemed to drag a bit even though I felt pretty good throughout the run. I ran the 8 miles on the treadmill at an 8:34 pace and ran the 4 miles outside in 33:19 for a total time of 1:40:51 which is an 8:24 pace. I did feel a little stiff initially as a result of my "hurry up" run from the day previous but everything loosened up and there were no other pains or aches of significance. I carried a bottle of water with me to the gym and drank it all during my time on the treadmill.

Total for the week: 37 miles

Friday, January 23, 2009

1/23/09 - 4 miles

While at work today, my wife calls and asks if I want to go out tonight with some friends to celebrate a birthday. I say sure but I need to do my run first. Well, the plan was to get a bite to eat and then catch a movie so we needed to leave around 5 or so. This didn't leave me much time for a run. I hurried home and Camille encouraged me to hurry on my run so we could leave. So I did - I pushed my pace as quickly as possible but I didn't feel very good during the run and could never get into a good rhythm. However, I think it's good to change up my runs and get me out of my comfort zone every now and again. I ran the 4 miles in 29:19 which is a 7:20 pace and my average heartrate was 175 bpm.

Thursday, January 22, 2009

Rest Day Quote

"Happy are those who dream dreams and are ready to pay the price to make them come true." - Leon J. Suenes

Wednesday, January 21, 2009

1/21/09 - 8 miles

I was reminded tonight of one of the reasons I enjoy running. If you don't run long distances, you have probably not experienced a "runner's high" (although this mental and physical state is certainly experienced by other athletes in other sports). The experience is somewhat different for each person but basically you feel somewhat invincible, that you can accomplish anything and you have a heightened sense or awareness of your surroundings. The sky looks more beautiful, air tastes cleaner, colors appear more striking! It's an amazing feeling but it doesn't happen on every run. However, tonight I was able to sneak in an outdoor run after work and the weather was fabulous - cool but not cold. I ran my old 8 mile loop which takes me the long way around the neighborhood past several orange groves and Falcon Field (small airport).

I did have a bit of a scare during the 2nd mile. There is a small stretch of road that does not have lights. I usually run on the east side of the road during this stretch but the west side is more level and has more protection from road traffic so I thought I would try it out. All went well until I was about 30 feet from where the sidewalk resumes. Someone had dumped a large pile of gravel in the pathway which was difficult to see until you were right on top of it. I lurched forward and turned my right ankle. Fortunately, I did not roll it completely or I would have been laid up for several weeks. As it was, I ran it off slowly for the next quarter mile and was able to complete my run. The ankle was a bit sore later but I don't think it will be a problem.

The final 4 miles were awesome. I felt strong as I ran along listening to my ipod. There wasn't a whole lot of traffic so it was very peaceful and relaxing. I thought back to a conversation I had with my mother when she explained that she didn't enjoy running because she didn't like to be out-of-breath. Funny thing is that the more I run, the better shape I am in and I rarely feel like I am out-of-breath unless I'm really pushing the pace. This night, I felt like I could have run forever and my breathing was very calm. It seemed that my ipod knew I was feeling good and several of the songs that played during my run were ones I had selected for their inspirational value or musicality. All was right with the world and I felt fortunate to be a small part of it.

I ran the 8 miles in 1:04:24 which is an 8:03 pace. I can't recall what my heartrate was but I think it was in the low 160's.

Tuesday, January 20, 2009

1/20/09 - 5 miles

I didn't get home as early as I would have liked tonight due to a Transportation Advisory Board meeting (yes, I'm trying to be more civic-minded and also get involved in the local politics) and Jordan's deacon basketball game. I had still planned to run outside since the weather was still warm but Jordan wanted to attend a spinning class at the gym so I took him and ran while he attended the class. I did an easy pace of 8:34 for the 5 miles (total time of 42:50) but I did put the incline at 1% in order to make it feel like something. I felt great throughout the run but was completely bored. Lately, there has been a good basketball game to watch while I run but tonight I was watching an SEC game (Tennessee vs Vanderbilt). I swear these teams have zero offense, similar to their football teams, although I hear that it did get better in the second half. In conclusion, great run - boring basketball!

Monday, January 19, 2009

1/19/09 - 8 miles

Today is Martin Luther King, Jr. holiday so I was able to run in the morning after dropping off Jordan so he could put out flags. I ran at the gym so I could better pace for my interval run. I ran 8 miles but my run also included 8 x 100 meter interval runs. After a half mile warmup, I completed one interval per mile in which I ran 9/10th's of the mile at marathon pace (8:00 minute mile) and then ran 1/10th of the mile at 5k pace (6:40 minute mile). I didn't feel so good at the beginning of my run (was probably the ice cream from the night before) but I felt stronger as the run continued and I had lots left once I finished. I ran the 8 miles in 1:04:04 which is an 8:00 pace.

Sunday, January 18, 2009

Rest Day Quote

"Some men can run the fastest, jump the highest, or lift the heaviest, but no man has the corner on ambition, desire, and hustle." - Anonymous

Saturday, January 17, 2009

1/17/09 - 17 miles

I can't believe my plan calls for a 17 mile run in only my 5th week of training! However, everything I've read about distance running says that you need to increase your mileage if you want to get better so I'm glad for a program that pushes me. I had planned to run outside again today but Trevor had an early morning basketball game so I wasn't able to get out early and place water and I hadn't planned a route so I decided to run at the gym again. I had a good run and felt strong throughout. When I was finished, I felt like I had lots left which is encouraging for this early in my training.

I ran the first 5 miles at a 9:13 pace and the last 12 miles at an 8:34 pace - my totals for the 17 miles were 2:28:58 which is an 8:45 pace. I drank Gatorade at 4, 8, 12, and 15 miles. I also took 2 Clif Shot Bloks at the start of my run and then 2 more about 90 minutes into my run. I had some slight discomfort in my right knee for a while but it seemed to work itself out.

Total for the week: 46 miles

Friday, January 16, 2009

1/16/09 - 5 miles

Ran outside again tonight - the weather is so great right now that I would like to run outside every day. Unfortunately, sometimes life gets in the way and forces me into the gym. But I'm grateful when I get to be outside enjoying the scenery and the beautiful weather. The temperature was in the mid 70's when I started my run - almost too warm. I ran at a very relaxing pace and thorougly enjoyed myself. I ran the 5 miles in 41:41 which is an 8:21 pace and my average heartrate was 155 bpm.

Thursday, January 15, 2009

Rest Day Quote

"I always loved was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

Wednesday, January 14, 2009

1/14/09 - 10 miles

I enjoyed an easy 10 miles run tonight at the gym. The time went by quickly as I was able to watch some of the Lakers/Spurs game. The heartrate monitor on my treadmill didn't work again (very frustrating) but I felt like my pace was appropriate for the distance and the type of workout. I ran the 10 miles in 1:25:40 which is an 8:34 pace. No problems and I felt strong throughout the run.

Tuesday, January 13, 2009

1/13/09 - 5 miles

I was able to get outside for my recovery run this evening. The weather was absolutely gorgeous and I was able to get away from work a little early. When I started my run, the temperature was in the low 70's and the sky was clear. I ran at a recovery pace and felt great throughout the run. I paid close attention to my heartrate and adjusted my pace when necessary to keep my rate in the 150's. I ran the 5 miles in 40:53 which is an 8:11 pace and my average heartrate was 156 bpm.

Monday, January 12, 2009

1/12/09 - 9 miles

I had no desire to run this evening. I got home from work and ate dinner with the family. Afterwards, we had family home evening where we discussed 2009 goals as individuals and as a family. I was more than ready to get under a blanket and read my Runner's World magazine or watch Sports Center. However I knew I would regret not going so I pushed myself out the door to the gym. Chase accompanied me since he wanted to go and lift weights.

My schedule had a tempo run for tonight and I really didn't think I could push myself. At least I had the treadmill to force me to run at a good pace. I ran the first 3 miles at an easy 8:30 pace and then the next 4 miles at a 7:30 pace and then finishing the final 2 miles at an easier 8:20 - 8:30 pace. The last couple miles seemed to take forever since I was ready to be done. I felt pretty good on all parts of the run with no pains or problems to report. I ran the 9 miles in 1:12:45 which is an 8:05 pace. No idea on the heartrate but I didn't feel out-of-breath so I imagine it was okay but not fabulous. Hopefully, I will feel more motivated with the rest of my runs this week.

Sunday, January 11, 2009

Rest Day Quote

"Perfection is not attainable, but if we chase perfection we can catch excellence." - Vince Lombardi

Saturday, January 10, 2009

1/10/09 - 15 miles

I enjoyed my run this morning despite the fact that it was on a treadmill. In fact, this was the longest treadmill run I have ever completed. I drank Gatorade during my run, drinking 8 ounces at 4, 8, and 12 miles. I paced the first 5 miles at 9:13 and then progressively increased my pace until I was pacing 8:27 the final 2 miles. I completed the 15 miles in 2:12:42 which is an 8:50 pace. Unfortunately, the heartrate monitor on my treadmill did not work so I don't have an accurate read of my heartrate but I felt very comfortable throughout the run and didn't have any problems with my legs or my breathing.

The only thing I need to figure out is my ipod. I wear a shuffle around my bicep but on long runs, the strap begins to rub on the side of my chest. I had the same problem when I trained for my last marathon and I just stopped wearing the ipod during my long runs. I think I might try getting rid of the strap and just clipping the shuffle on my waistband.

Total mileage for the week: 42 miles

Friday, January 9, 2009

1/09/09 - 4 miles

I ran my miles outside tonight and really felt great. The weather was great - around 60 degrees and clear skies. I again focused my run around my heartrate and was pretty successful. I kept my pace such so that my heartrate would stay in the 150's. My splits tonight were as follows:

Mile 1 - 8:13 / 150 bpm
Mile 2 - 8:21 / 153 bpm
Mile 3 - 8:19 / 154 bpm
Mile 4 - 8:07 / 158 bpm

Total for the 4 miles is 33:00 which is an 8:15 pace and my average heartrate was 153 bpm. I had no problems and the pace felt very comfortable. My goal pace for the marathon is 8:00 so I'm right on track to be there come April. I'm looking forward to my long run tomorrow and I hope I can duplicate these results over a longer run.

Thursday, January 8, 2009

Rest Day Quote

"To describe the agony of a marathon to someone who's never run it is like trying to explain color to someone who was born blind." - Jerome Drayton

Wednesday, January 7, 2009

1/07/09 - 10 miles

I had a good run this evening on the treadmill. I keep thinking I'll run outside but it is either too dark or too cold so I am content to run indoors for the next little while and try to sneak an outdoor run whenever I can. I focused more on my heartrate tonight and was successful in not pushing the pace. My heartrate stayed in the 150's for most of the run although it did get into the low 160's the last mile or so. I ran into a small problem at about mile 5. My right sock developed a hole on my Achilles so the shoe was rubbing on bare skin. This quickly began to irritate the skin and started bleeding. I had to stop 4 or 5 times during the remainder of my run to adjust my sock and shoe in an effort to minimize the damage. Fortunately, I only have a small cut which should heal quickly. I ran the 10 miles in 1:27:20 which is an 8:44 pace.

Tuesday, January 6, 2009

1/06/09 - 5 miles

I enjoyed a good recovery run tonight on a treadmill at the gym. I was reading some information lately about training for long distance runs using heartrate monitoring. I was intrigued by the success some have had utilizing this methodolgy so I thought I would try and pay more attention to my heartrate and less on my times to complete a run. So my run tonight was at a slower pace than I would normally have run but I was able to keep my heartrate lower and I felt great. I ran the 5 miles in 44:-something (I neglected to look at the treadmill when I finished so I don't have the exact time).

Monday, January 5, 2009

1/05/09 - 8 miles

Tonight I had a really good workout. My eight mile run included 8 short interval runs of 100 meters. My plan called for 10 intervals but since this was the first time I have added these intervals to my run, I scaled it back to 8. My legs felt a little heavy during miles 3-5 but I was able to push through and finish strong. I have felt lately that my longer runs need to be more of a workout rather than just finishing and I need to use the shorter runs for recovery. After finishing my run, I felt like I had pushed myself. I want to feel this way on all my medium and long runs. I ran the 8 miles in 1:03:27 which is a 7:56 pace.

Sunday, January 4, 2009

Rest Day Quote

"My feeling is that any day I am too busy to run is a day that I am too busy." - John Bryant

Saturday, January 3, 2009

1/03/09 - 14 miles

I regret to report that I did not complete (or even start for that matter) my long run today. We took the family to Flagstaff for the day to play in the snow which left no time for a run of any kind. I'm disappointed because the long runs are vital to my training. However, I don't think missing one run will be a huge detriment to my goals. I look forward to my long run next week.

Friday, January 2, 2009

1/02/09 - 4 miles

I played tennis for a couple hours today so I debated whether to run as well. However, as the day was drawing to an end, I felt the need to run so I headed out. The weather was good and it felt great to put in some time running. I ran the 4 miles in 30:40 which is a 7:35 pace and my average heartrate was 168 bpm. My legs felt good and my breathing was great. No problems to report.

Thursday, January 1, 2009

Rest Day Quote

"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character." - T. Alan Armstrong