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