Winning Back What I Lost

Mesa, AZ

10AM: Traveled to AZ for the Fiesta Bowl on Thursday and Friday of last week so I haven't run for awhile.  I decided to take advantage of the wonderful weather down here (sunny and low 70's in the afternoon) and get in a run before heading over to the UOP Stadium in the afternoon.  Kinda breezy, w/ the temp in the high 50's to low 60's, but otherwise very pleasant. I ran in a t shirt and shorts for the first time in months but passed some locals wearing a coat, scarf and hat.  That's some perspective for ya. 

Easy TM run.  A really tough week for running.  Travelled all day on Tuesday back from AZ.  Spent Wednesday and Thursday working late and catching up on sleep.  Looking forward to a 10 miler tomorrow.

Mid afternoon easy, slow run outside.  Temp around freezing w/ no wind.  First time I've run in the double digits since September or October.  Feels good to stretch it out a bit and go longer.  Legs feel fine but started to get a stomach ache and a side stitch the last couple of miles.  Getting my diet in order is the #1 priority right now.  Need to drop some lbs. quick so I can start some tempo runs. 

830PM: 5+ easy miles on the TM.  I really didn't want to go today because I haven't gotten a lot of sleep lately.  I took 2 Tylenol PM last night and I was still feeling some lingering effects almost a day later.  I cut the run the little short and rode the stationary bike for 3+ miles.  I didn't count those miles. 

Did a little strength training (upper body) before a moderate run on the TM.  My wife is really sick again and I feel like I'm fighting something off too.  This is the week that I wanted to get my mileage back to at least 35-40 miles.  I think it will come down to whether I get a long run in on Saturday. 

Easy to moderate pace on the TM.  Starting to pick up the pace a bit more.  Doing that longer run on Saturday has already helped me regain some of my stamina.  Getting better sleep and eating right is the next step.

Another boring TM run.  Didn't press the issue.  I just tried to 'stay alive' and put in the miles.  Trying to preserve my legs for a longer run on Saturday. 

Late evening long run.  It rained all day and I waited until around 7pm before I hit the pavement.  Temp was cool (around 30 degrees) but not cold.  Light wind in my face until I turned North and then West to head back toward the house.  Extremely slow pace.  My legs were very stiff and not springy at all.  I'm carrying too much weight in the off-season for these longer runs and higher mileage weeks.  Its started to come off though as I've lost 5 lbs over the past couple of weeks.  It should melt away fairly quickly once I get back to my usual 40+ mpw. 

I had the day off for MLK day.  I contemplated a midday run outside but it was just too darn breezy.  Settled for an hour long run on the TM.  I'm starting to incorporate some faster paced finishing miles. 

A little bit of leg strength training and then some easy TM miles.  I didn't sleep at all last night so I was more or less content to get whatever I could. 

Interval training.  Repeats of 15 min fast followed by 5 min slow. 

Interval training: 5 min slow, 15 min MP, 5 min slow, 10 min MP, 5 min slow, 5 min MP.

Easy TM run at a very relaxed pace.  I wasn't winded but my legs felt lifeless so I didn't push it, especially since I'm planning a long run for tomorrow.

Worst run in quite some time.  I just didn't have any energy and a stiff headwind was enough to just totally wear me out.  I had planned on a long run but about 1.5M in to it I knew it just wasn't going to work.  Hopefully, a day off tomorrow will get me back into the flow of things.

Another non-descript TM run.  I need to find some sort of immediate goal to drive up my motivation.  My energy level is cyclical and typically coincides with fixed and immediate running events.  Right now I'm too far from my next race to instill any sense of urgency but close enough and wise enough to know that the training I do now will have just as much impact as the training I do a month out. 

Decent interval run: 5 min warmup, 15 min fast, 5 min slow, 15 fast, 5 slow. 

A pretty good TM run.  1 hour w/ each mile faster than the preceding one. 

Another good TM run.  Quarter mile warmup then held a solid pace (just under MP) through 6M then cooldown.  Feel like I'm getting some of my base back.  Just need to keep shedding my winter coat (3 lbs this week) and I'll be back to my pre-winter form. 

Lunchtime run.  Out and back from Municipal Park past WS Golf Course toward Barber.  Horrible stomach ache on the way back but otherwise a pretty good run. 

No long run.  It just wasn't in the cards.  The wife was gone all day running errands and by the time she returned it was late and snowing.  I stayed out there as long as I could til my face froze. 

Good TM run this evening.  Started slow and ended strong.  Starting out my marathon training this week based on a Runner's World plan. 

Leisurely TM run followed by 20 mins of weight training (legs).

Tempo Run:  1M warmup; 4M @ 7:40/mi pace; cooldown.  I was surprised that I could hold that pace as well as I did.  Been a long time since I even tried to run hard.  Felt good.

Easy recovery run on the TM. Legs a little sore from yesterday but not bad. 

Long, slow run.  Cloverdale to Columbia Rd. to Locust Grove to Victory Rd. and home. 

Easy TM run. 

Speed work: 1M warmup; 1M @ 7:08/mi; .5M jog; .5M @ 7:08/mi; cool down.  I was supposed to do 2 mile repeats of 7:08/mi but I was really laboring on the second and had to cut it short.  This was the fastest I've ever run on a TM (8.4 mph). 

7M on TM at moderate pace.

Weight training (upper body) then 3.5M really slow on TM. 

Long, slow run today.  Felt much better this week although I did tire after 9M.  I attribute that to the route which had a lot of mini-hills between miles 3 and 8. 

Slow, easy run on TM.  Despite my better judgment, I registered for Robie Creek 1/2 today.  I guess I didn't learn my lesson but if this doesn't light a fire under my arse nothing will. 

Lunchtime tempo run on the greenbelt.  Warmup, 4M @ 7:42, and cooldown.  Weather was perfect for running outdoors w/ temp in the high 40's, overcast and no wind. 

Easy run on TM.  Left heel is really sore.  Not painful while I run but I'm wondering if that's because I've altered my stride/foot fall to compensate? 

Easy and short TM run.  Saving some energy for tomorrow's long run which hopefully won't be shortcuited by my campout w/ the Boy Scouts tonight. 

Finally getting over this horrible head cold I developed after taking the Boy Scouts camping in the snow over the weekend.  4M of light hill work on the TM (topping out at 4% incline). 

640AM: 5 easy miles on the TM; a little sore from last night's late hill training.  Starting two-a-days today to make up for Monday and Tuesday.  I'll try to continue them through the marathon in early May. 

9PM: some light core work followed by 5 easy miles on the TM; bad blister on the top of one of my toes that bled horribly.  Who knew that you could bleed so much from such a tiny little cut?

Long, slow easy run in the rain.  Felt really good for the first 10 but I really struggled after that.  Partly from poor fitness, partly from being water logged and partly due to an enormous stomach ache. 

630AM: 5.2 relatively easy miles on the TM topping out @ 8:00/mi pace. 

9PM: Light core workout followed by 5.11M really slow on TM. 

Short, easy run outside after work.  Didn't have much time before my wife returned home and I had to pick up my son.  Still it was nice to run outside in the cool, but not cold, air. 

Hill work on TM: 6.5M of incline varying up to 4%.  Nothing too strenuous but enough to get me introduced to hills in preparation for Robie in 7 weeks.  I did a lot of hill work last year by this time but I'm going to try a different approach: 1 hill workout per week and a lot more long runs to improve my cardio base.  I think this will keep me fresher and be a better prep for the bigger priority which is the marathon in early May.

Easy TM recovery run.  I'm taking tomorrow off to rest up for a long run (18M) tomorrow. 

Long, slow out and back on Locust Grove.  Weather was beautiful w/ bright sunshine and temp near 50.  Through the first 10M I really felt good and thought I could go 20M.  Started to tire shortly after 10M and probably drank too much Powerade.  I'll go for 20M next weekend.  Sobering thought: according to my log- this time last year I was about 18 lbs lighter and running much higher mileage.  

Noon: Ran from Ft Boise Park up Reserve St. past the Boise Gun Range and back.  I took it really easy w/ short strides and quicker turnover on the uphill.  I was a little tentative on the steeper downhill because the trail was a rutted mess and then pushed it the last 1.5M at 7 min/mi pace. 

8PM: 5+ easy miles on the TM.  I was surprised that I wasn't more fatigued from the hill work earlier in the day. 

630AM: Very tired this morning and never really got going at all.  4+ really slow miles on the TM.

830PM: 5.2M on the TM.  Started really slow for the first 3M and then I gradually got into a rhythm about the time I heard "Crazy Train" come on the ol' Ipod.  Gonna take some Tylenol Severe Cold to see if I can get rid of this sore throat.

Short run on the greenbelt.  Very windy and unseasonably cool.  1M warmup followed by 3M just under current MP. 

Noon: Easy 4M run on the greenbelt.  Beautiful day. 

9PM: 5.25M easy on the TM.  Worked on improving my breathing, forward lean and good push off.  Taking tomorrow off to rest up for Saturday's long run.

Not bad but not the 20 miler I had planned. Probably the windiest day I've ever run in. Winds steady @ 25 mph w/ frequent gusts. This made it comfortable on the way out but a downright chore on the way back- especially when I was out in the open.

645AM: Barely able to fall out of bed this morning.  The time change and a late nap had me up until around 1AM.  I love my Sunday naps but they almost always end up being counterproductive.  4.2M easy on the TM. 

730PM: 4M with my 14 yo son.  I wanted to do them easy after this morning's run but the young man was feeling spunky and out to beat the old man.  I usually have to jog and wait for him on these runs but this time it was him that was pushing the pace.  I could feel him getting frustrated b/c he would try to surge and leave me behind and I'd just stay right there on his side.  About a quarter mile from the house he really picked it up and once we had the house in sight I started my kick.  Unfortunately, I didn't have anything in me and the youngster blew right by me. 

He's had a nice growth spurt since last year which has really leaned him out.  He ran their 1.5M fitness run at school in just over 10 mins., and that was off of a training regimen that consisted of playing on the X-box and little else.  I have a feeling from here on out I'll be struggling to keep up with him. 

630AM: 4.2M really slow on the TM. A better night's sleep and a good base building jog. 

930PM: 5M of hills (1 min intervals of 3%, 4%, 5%, and 6.5% grade).  Cooldown.  I took it pretty slow.  My strategy for Robie this year is lay back a bit on the uphill and save some energy for the downhill and to finish strong. 

645AM: 4.1M easy on TM.  Extremely tired this morning.  A really slow start but I loosened up around 2.5M.  Not sure if I'll get another workout this evening due to other commitments. 

640AM: 6.62M on TM.  3M slow and 3M @ current MP.  Taking the night off gave me fresher legs. I wanted to go further but I didn't have enough time.  Will try for another workout tonight .

645AM: 4.25 relatively easy on TM.  Topped out at 8:20mi in mile 4.  My heel is starting to really bother me.  I think its related to my ankle which is still weak and swells up even though the severe sprain I suffered was more than a year ago.  It has never come all the way back and I still don't have full range of motion.  Running may be exacerbating the swelling but it's not the cause.  If I do anything that involves jumping or starting or stopping real quick it swells immediately.  If I had the money then I'd get an MRI to see what sort of damage remains almost a year and a half after the initial injury.   

11AM:  Long run today.  A little bit improvement.  I felt really good until 15 miles.  There was a good breeze and I had it at my back for miles 7-15 so that probably contributed to the fatigue at the end.  Good run though, except for the part where a group of Girl Scouts called me a jerk b/c I didn't stop and buy some of their stupid cookies.  Mean girls.

930PM: Only one run for today so I had to go a bit longer than usual on the TM.  I've been working some long hours trying to finish a 9th Circuit Brief due on Thursday.  I felt really strong aerobically and my legs eventually loosened up toward the end. 

630AM:  Crazy busy at work right now.  Didn't get a run in yesterday but I'll try to double up today.  Really strong 5+ miles on the TM. 

930PM: Easy 5.31M on TM. 

630AM: Easy 3.6M on TM.  Have to get to work earlier today.  Brief due by end of business day. 

1PM: Snuck in a quick workout on the TM before some family duties.  Felt really good, like I could have gone forever. 

A really good run this evening.  First 5M with Martin who really pushed me.  I was able to hold current marathon pace pretty easily.  Legs felt powerful. w/ a lot of spring.  Never really got tired but I started to get cold once the sun went down so I headed for home. 

8PM:  Pretty good run on the TM.  Wind was howling and it looked threatening so I stayed inside.  The club was hotter than usual and I ate some Chinese for supper.  This was not a good combination.

Easy run on the TM.  Stomach ache made it harder than it had to be. 

Progressive run on the TM topping out @ current MP. 

Hill workout on TM: 1M @ 4%; 1.5M @ 6%; 1M @ 5%; 1M @ 4%; cooldown. 

Long, slow run: Out and back on the greenbelt from Glenwood Bridge past WS Golf Course.  Unseasonably cool still.  I brought a small water bottle thinking I could fill it up along the way but the Parks and Rec still haven't turned on the water fountains or opened any of the bathrooms.  Considering all the budget cuts I'm guessing that they'll hold off as long as they can.  Did pretty well until around mile 14 and sort of limped home the last 10k dehydrated and starting to cramp.  Overall, not a bad run.  I just wish I could have finished it off a bit better. 

Moderately paced TM run.  First run in my new DS Trainers.  Bought them 1/2 size larger this time and they were more comfortable coming out of the box.  Did have some chafing on my pinkie toes.  I'm not sure if that is more due to my socks are the relatively narrow toe box.  The 15's are supposed to have a larger toe box but I'm a little skeptical.  They do have noticeably more cushioning in the front which seems to give more spring from the toe/push off.

New shoes for the second day in a row.  Got these for road racing up to 1/2 marathon distance.  Probably won't use them at Robie Creek which is almost exclusively on dirt and gravel.  Snug fit but very light.  Moderate pace (10 sec over current MP).  Left knee starting to bark at me so I rolled it out good w/ the foam roller. 

Everyone in the house is sick to one degree or another.  I'm not sick but I do feel rundown.  Took it easy w/ a level TM run at about 8:45/mi pace throughout. 

Very slow TM run.  I felt good enough to pick up the pace but I didn't want to push my HR past 140 bpm.  I purchased a pair of Asics 2 in 1 running shorts.  Best running shorts ever.  They have a built in lycra boxer, light feel and a baggy fit that I like.  I might have to get a couple more.   

No workout yesterday- too many honey do's and a date w/ my wife.  Missed out on the Beat Coach Pete 5k this morning b/c I had to take my Mom to the airport.  Had a nice run.  Ran the first 4M w/ Martin.  My new trainers are starting to break in nicely.  12M+ in just under current MP. 

TM interval run: 1M warmup; 2M @ 7:53/mi; 1M jog; 2M @ 7:53/mi; 1M jog; .47M @ 7:53/mi

630AM: 4.67M slow recovery run on the TM. 

Second year running the self-proclaimed "Toughest Half Marathon in the Northwest."  Eight plus miles uphill then an even steeper descent to the finish.  The weather was quite warm (near 70 degrees) for the noon start but it felt much hotter during the climb through the canyon.  This is the first week of true spring like weather around here so there was still some melting snow, ice, slush and plenty of mud during the first mile of the downhill.  It felt like one of those eco-challenges during that portion of the race.  

I ran the course two minutes slower this year.  I attribute this to a combination of things: warmer temps, very little hill training, and the 12 plus lbs I'm carrying this year v. last year.  This is more or less a training race for a May Marathon.  One of these years after I've gotten my BQ out of the way I'll have to really focus specifically on this race with the proper training and taper leading up to it. 

A beautiful evening for a run outside.  Temp near 80 degrees at 8pm.  Still pretty sore from Saturday's Eco Challenge Run.  I loosened up around mile 4 and was able to finish strong w/ the last mile being our quickest.  Martin had to sprint at the end to get braggin rights.

645AM: Quick turnaround 4M morning run.  I thought last night's run would loosen me up a bit but it seems to have had the opposite effect.  My ankle is cranky after running around with the kids in the yard yesterday.  Kept it really slow and hope to get another run in this evening. 

845PM: Short, easy 3.28M TM run.  Didn't have much time before my wife had to meet up w/ her girlfriend for their run.  Quads, calves and my left ankle still really sore.  More ice and a NSAID.   

645AM:  Tweeked my ankle playing volleyball last night.  Feels a little better this morning but not great.  4.2M really easy w/ tired legs and a sore ankle.  Get a plane for Portland this afternoon.  Will try to get another un in this evening. 

930PM: 4.8M at moderate pace w/ some quicker pickups on a hotel TM in Portland, OR.  I'll be in mediation all day tomorrow and travelling home late so I probably won't have time tomorrow for any workouts.

Jogged/walked w/ my daughter for 3 hours in the sun trying to teach her how to ride a bike.  I know we went further but I'll call it 2M.

8.15M @ just over MP.  First 4M with Martin.  Off to D.C. tomorrow.

In transit all day to D.C.  Arrived at the hotel around 5pm and relaxed for an hour or so before venturing out.  Ran from my hotel on 15th Ave to the White House and the Mall area (Washington Monument, Reflecting Pool, Lincoln Memorial, Korean War Memorial) and back.  Lots of runners and not just in the park areas.  Downhill on the way out and some uphill including the mini-hill the Washington Monument sits on, on the way back.  I'd probably have to rank D.C. above Frisco for the coolest big city running I've experienced. 

Another great run from the hotel to the National Mall.  This time I added the Smithsonian and the Capitol Bldg to yesterday's route.  8M at current marathon pace.  Ankle still soar and a bit swollen.

Finished my work commitments around noonish today.  I wanted to check the IMAX movie at the Smithsonian but the line was out the door.  Ended up walking around and taking some pics for about 3hrs+.  I'll call it 4M but it was probably much more.

630pm: 4.6M on the National Mall.  Last run in DC.  An absolutely beautiful day.  Temp in the low 70's w/ bright sunshine.  My legs were sapped from doing the tourist thing earlier in the day.  Still managed to keep up a decent pace until I had to run into the wind back to the hotel. 

Good run on a cool & very windy afternoon.  No run yesterday due to travel from DC back to Boise.  I had to get up at 4 am EST to catch my shuttle to the airport and I was flat out wasted when I got home. 

Martin ran w/ me for the first 5M.  Held a good pace even when running into the wind.  9M at current MP - 10 seconds per mi.  Ideally, I would have liked another long run before the marathon in 2 weeks but I don't think it would profit me at this point and my free time has been a rather precious commodity. 

Gale force winds forced me inside tonight for an easy 7+mile run on the TM.  Left ankle is incredibly stiff but began to loosen somewhat about halfway through. 

8PM: 6+ fast miles w/ Martin.  Started pretty slow but I kept pushing the pace to see just how badly Martin wanted to beat me.  He hung in there to the end.  Turns out there are few things he enjoys more than finishing ahead of me on training runs. 

8PM:  6M with Martin at a moderately easy pace. We were both feeling kind of sluggish from our pancake dinner but we still managed to finish off the run with our last mile being at current MP (8:20/mi). 

An evening run without wind.  Who knew there was such a thing?  Moderate pace until the 3/4M which ended up being a sprint to the finish with Martin coming from behind to edge me at the tape.  On the bright side, found out this morning that I won the lottery!  I'm in for my first St George Marathon in October.  Still haven't committed to the Potato Marathon next week.  My ankle has been bothering me more than usual and I don't feel like I'm in good marathon shape.  I'm probably in finishing marathon shape.  I could go out there next Saturday and knock one out but I feel like I don't want to unless I'm at least as prepared as my last/best marathon performance- and right now I'm not.  We'll see.

10PM: Headed to the club for a few easy miles on the TM.  Started at 9 min/mi pace and gradually increased it.  Last .5M at 7:30/mi pace. 

I registered for the Potato Marathon today.  I thought I had given up on the possibility but ultimately I just figured that any marathon experience is a good experience.  We'll see what happens.  I'll look at it as a long run and I'l be happy with anything under 4 hours.

10PM: Another late night TM run.  Easy pace w/ four 1/4M pickups @ 730/mi pace.  Heading to Portland again tomorrow.  I'll be there til Friday evening so my last couple of tune-up runs before the Marathon on Saturday are likely to be on the TM.  Ankle feeling better, which is encouraging.

Short taper run on hotel TM. Topped out @ 8:13/mi for mile 3. One more shorter run tomorrow then rest until Race Day Saturday.

Last workout until saturday race day. 1M warmup & 1M @ marathon race pace. Travel home late tomorrow so I hope I can get some decent sleep but I doubt it. I probably should be more nervous given my relative marathon fitness but I'm strangely calm. I'm going into this one with zero expectations but that is sure to change once I hit the course.

I said going in that I would be happy with anything under 4 hours so I can't be too unhappy with my time. That said, it feels kinda weird to be satisfied with a result that was 22 mins slower than my last marathon.

I completely understand why it happened (15 lbs heavier; lower base mileage; too few tempo runs @ race pace; temp in the mid 70's) but its still sticks in my craw a bit. Up until Monday I was sure I wouldn't run this race, choosing instead to focus on getting in better shape & look toward to the fall for a serious run at a BQ in St George.

In the end, I was concerned that if I didn't run this one I'd be in the position of not running a full marathon for more than a year by the time St George rolled around. That may not be a negative but it absolutely can't be a positive. I think the marathon is just a unique animal. IMO, you have to become acquainted with it & learn how it affects your body, and more importantly your mind, before you can 'slay the beast.'

Well, I didn't slay the beast but I did learn some useful intel:

1. Regardless of finishing time, my first half split must be at least within 10 mins of my last half. Today they were 1:47 & 2:10. That's sort of been a pattern of mine- even when I run a PR.

2. Running 26.2 is hard but running that distance with 15 more lbs than I'm used to is especially hard. It wasn't more taxing cardiovascularly. Where I really felt the impact was in my ability to fuel my body effectively.  I took 5 gels, 2 more than usual, and I still felt sluggish the last ten miles. My body was burning fuel much faster than I could fuel it because it was being forced to move a larger "mass."

3. Unless there's money involved, there's really no reason to sprint to the finish.  There are relatively few spectators for the full marathon but at least there are some at the finish.  I really had nothing to run for at that point.  I was a little dubious about whether I would get in under under 4 hours but by the time I decided to instigate my ill-fated "kick" I could see that I had plenty of room to coast in without killing myself.  I guess I'm not wired that way because I decided to sprint anyway and see if I could catch the runner in front of me.  I didn't catch him. What I did do was exert enough energy, energy I didn't have, that when the race staffperson bent down to get my timing chip I started to heave.  Luckily, this person noticed my body convulsion and quickly moved away- narrowly missing a vomit shower.  After twenty minutes in the medical tent, I was fine.  Not my first time puking after a run but it was my first highly public puking.

4.  Never run a marathon that is structured as a half marathon with an option to run a full marathon.  The course begins at the base of the Lucky Peak Dam and follows the Boise River greenbelt most of the way.  Half marathoners outnumber marathoners by almost a 10 to 1 ratio.  This means that most people are going out very fast and, most importantly, the relatively narrow greenbelt is jam packed with very little room during the first half.  I was actually forced off the pavement into the grass a number of times during the first couple of miles, and later when the course wound through the Park Center neighborhood the 10k and 5k walkers joined the fun and became a serious nuisance.  I don't begrudge anyone's participation in an activity that involves physical fitness but do you really have to walk four abreast on a race course forcing runners to break stride and move around you?  Really?

5. Every marathon eventually boils down to the last 10k.  The marathon should really be thought of as running a 10k on no sleep, very little fuel and some mean charlie horses all over.  That presents as much of a mental challenge as physical.  You end up asking yourself whether its really worth it to volunteer for this kind of suffering. 

The challenge of the last 10k is especially daunting on this course.  The half marathoners and full marathoners both finish at Ann Morrison Park.  However, the difference is that the halfers take the AM bridge and the full marathoners run a 10k out back to a point just beyond the end of the greenbelt and about 1M plus past Glenwood Bridge.  You get the unusual "pleasure" watching as most of the runners turn off onto a path to the finish with the crowd congratulating them on reaching the end.  One moment you hear applause and the next you're confronted with the stark reality that for you there is another half marathon out there with meager crowd support and relatively few runners in front or behind you. 

On this course it also means that you get to see some of your friends on the way out or back.  (Unfortunately, I saw my buddy and fellow FRB blogger Court and he was not looking good (see his report for more)).  I really didn't care for the course lay out.  It forces you to tread ground that you've already covered both mentally and physically.  Again, the marathon seems to be just an add-on to what is essentially an event geared toward the half marathon. 

Here are my splits (forgot to turn off my watch so the last one is obviously not accurate):

Easy post-race recovery run on TM.  I could have run yesterday but I thought I'd give it an extra day's rest.  A little tightness in the calves but other than that not too bad.  Travel day tomorrow. 

Easy run on hotel TM. I wanted to get outside but its raining here in Portland. Shocking.

Worked late. Went out for dinner & ate a ton. Returned to hotel late & got in an easy TM run. Felt sick to my stomach but I didn't hurl. Declared victory & hit the sack.

After a crazy week of travel, campouts and weird weather I'm ready for a good solid week of workouts.  Started it off with 6M at 8:14/mi pace and cooldown.  I'm going to start using the weight tracker again if only as a reminder for how my eating habits (calories consumed) affect my performance. 

I really labored during the second half of this run.  Partly because the second half of it was into the wind but mostly because my legs felt really heavy.  We've had the stomach flu run through 3 of the kids and my wife this past week and I may just be fighting it off.  Also, I noticed after the marathon that the bottom my left forefoot was really sore.  At first I thought it was attributable to the padding wearing down in my shoes but I don't think that is it.  If the padding was wearing thin it would do so in both feet but I'm only sore on the bottom of the left foot.  Apparently, I'm compensating for my swollen left ankle by running more on my toes on my left foot and more toward midfoot on my right foot.  I really have to get that ankle looked at. 

First 3M @ 8:14/mi pace; last 3M really slow.  Overall pace: 8:42/mi. 

sick with flu.

sick with flu.

sick with flu.

Late night run.  I've been down with the stomach flu the past three days and I was going a little stir crazy.  Took it easy with an even effort throughout: 8:41/mi pace overall.  On the upside, the brief hiatus seems to have helped my ankle quite a bit.  No noticeable soreness during or afterwards. 

I was really hesitant about tonight's workout.  The stomach flu seem to be threatening a comeback all day.  I felt nauseous and dizzy but all that disappeared a short time into the run.  1M warmup and then I picked it up a little in miles 2 and 3.  Slowed halfway through mile 4 after a monster sideache hit me.  Not a bad run considering.  8:36/mi overall pace. 

Late evening run.  Pretty nice out right now.  A little on the humid side actually which is a welcome change from this abnormally cold spring.  Took me awhile to get warmed up but finished off the run with the last 3M+ under 8:15/mi pace.  Ankle pain is back.  So much for the respite doing it some good.

Lebanon, OR: Traveled to parents house to help them pack up and move to Boise.  It rained all day today but I picked out a one hour window w/ no rain.  Ran down to the Santiam R. to see what it looked like in case we could get in a float tomorrow for some steelhead- completely blown out.  Damn!  Went from there to downtown Lebanon.  Not nearly as dangerous as the Middle East version.  Plenty of meth heads but no terrorists. I've never lived here and can't say that I'll have a reason to come back.  So long Lebanon, OR, I hardly knew ye. 

My running has been really spotty the past couple of weeks.  Last week's hang up was travelling to Oregon and helping my parents load a moving truck and transport all their stuff to a storage unit in Meridian.  I think this week will be relatively free of distractions (knock on wood). 

Easy, slow run to get back into the groove.  8:55/mi overall pace. 

Late evening slow, easy run that turned into a walk.  Great weather these days and the run started out ok until a was hit by a horrible stomach ache in mile 4.  Ended up walking most of the last couple of miles doubling over in pain until I reached the house.  First 3M @ 8:34/mi pace. 

Late evening slow, easy run.  Having bouts of dizziness and nausea this evening but I decided to go for a run anyway.  No real problems until I stopped when I started to get dizzy again. I hope its not my old friend vertigo returning for a visit.  8:45/mi overall pace.  3M @ 8:25/mi pace.

Took a few hours of comp time, left work early and got in a run on the greenbelt before heading to the mountains for some camping w/ the Boy Scouts.  Looks like good weather is here to stay.  It'll probably go from a cold, wet spring to temps in the 90's in no time.

Returned home in mid-afternoon from camping near Smiths Ferry, did some yard work and finally got some time to go for a run around 10pm.  Surprisingly, I had a very good progressive run w/ each mile being approximately 10 secs faster than the last.  I topped out at 8:03/mi for mile 7 and finished w/ 1.5M of cooldown.

Late night TM run.  Thundershowers prevented me from venturing outside.  Interval run of 5 mins, 10 mins, and 12 mins @ 8 min/mi pace w/ 5 min cooldown in between. 

Another late evening run.  I'm trying to get my house on the market so my life consists of work and a bunch of minor projects up until sundown.  Easy run against the headwind for the first half and with a tailwind on the last half.  Overall pace of 8:40/mi.  No run tomorrow.  I have an early flight in the morning and then a late flight that will get me home around 10ish. 

1230pm: Getting any free time to run has been virtually impossible.  Planning on doubling up today.  Good progressive run at lunch on the GB: 8:05/mi overall with splits of 8:28, 8:25, 8:06, 7:54, 7:36. 

10PM:  Good evening run.  8:15/mi overall w/ last .8M @ 7:42/mi pace. 

10PM:  Easy run on the longest day of the year.  Legs felt very strong, my form was tight and I never felt winded. 8:28/mi overall seemed like a jog. 

10PM: Still tied to the house nearly every free moment.  Only my second run all week.  I had Chinese for dinner so I was a little bloated and I tore the skin off my left foot after I accidentally brushed across my foot with a pressure washer.  Probably not a good idea to wear flip flops when handling something that can peel your skin like an onion.  Other than that I was feeling great. 8:34/mi avg pace.

1030PM:  Easy short run because I have to take 'em when I can get 'em.  8:40/mi overall pace.

1030PM: Another late night run with what looked like a full moon.  Started slow w/ a pounding headache from being in the sun all day working outside.  8M @ 8:30 overall pace, last 3M @ 8:06/mi pace and 1M+ cooldown.

1045PM:  Easy, slow run with strong winds and lightning on the horizon.  It was an awesome show.  The thunderstorm had departed but it was still putting on quite a display to the west.  Ran against the wind on the way out and with it on the way back, but I was already tired by then. 

10PM:  Another windy night.  Slow and easy the first 5M and the last 1.4M @ 8:00/mi pace.  8:32/mi overall.

940PM:  Finally started a run before sunset.  The cut on my foot from the pressure washer is hurting more now than it did when I got the cut last week.  I was still able to speed things up a bit over the last 2.5M.  8:32/mi pace overall. 

Easy, slow run.  Probably my last this week due to so many things going on this holiday weekend.  Going fish all day tomorrow.  Wife's birthday on Saturday, etc, etc.

1030PM:  Interval run: 5 series of 2/3M @ easy pace followed by 1/3M @ 7:30/mi pace. 

1230PM: 4.97M jog on the greenbelt during lunch.  Felt like throwing up during the entire run.  No energy. 

10PM:  Short evening run w/ 2M slow and 2M at moderately easy pace (8:40/mi pace).  First two-a-day in a quite some time.  Feeling the pressure of an upcoming half marathon on Saturday that I'm not remotely prepared for. 

1030PM:  An evening of soccer followed by a 5M progressive run (8:44; 8:14; 8:12; 8:05; 7:53) & cooldown.  No wind tonight for the first time in weeks.  Very nice w/ temps in the high 60's.

1030PM: Got a massage today to work out some of the kinks.  Been quite a while since my last massage and I'm still pretty sore; easy jog for my last workout until the half on Saturday morning.

This used to be one of my favorite races.  It used to be a well organized race on a flat and fast course during a time of year when I'm usually in pretty good shape.  The only thing that held true this year was the course and even that was mitigated by the heat.  We started on time, 730am, outside of Boise Hawks Stadium and it was already in the low to mid 70's along the Boise River.  By the time I finished it was in the low 80's.  Probably the warmest race I've ever run in. 

I went out slow, realizing that I hadn't put in the miles this year to be able to approach last year's 1:37 PR.  It was a good strategy considering the heat.  That said, I felt pretty strong all the way through the race and had more than a little left in the tank to make my last mile my quickest.  In hindsight, I probably could have pushed it more during the out portion of this out & back course on the Boise River Greenbelt.  But I just wasn't in to the pain today and it was a nice change of pace to not feel totally gassed, or hurl like I did at the finish of my last race.  All in all not a bad race considering the heat and my relative lack of conditioning.

Here's a screen shot of my Garmin which had the course short, @ 12.88 mi, which is not a rare occurence for my Garmin for some reason:

Easy recovery run.  Hammies and right knee a little tight so I took it very slow.  Finished a little quicker w/ the last 1.25M @ 8:20/mi pace.

10PM: Felt better today.  Still a little sore in the hips but otherwise pretty good.  Finished up the last 3M @ 8:20/mi pace &  8:31/mi pace overall. 

George Steinbrenner died today.  All day I thought about what I could do as an homage to the fearless leader of the empire.  During my run I looked for a stray dog to kick or a birds nest to knock down.  No luck.

10PM: Easy run.  Visited the chiro today to get my neck, hips, and ankle adjusted.  Neck feels much better but my hips are even more sore today.  Makes it hard to get any turnover. It's not extremely painful- more of a dull ache.  I've experienced this post-adjustment residual soreness before and it usually takes a couple of days to feel right again.

10PM:  Easy run past Mt View HS and down Overland and home. No run yesterday.  Meeting had me up early to travel to Portland and I returned home late.  It was a hot one today and it didn't cool down much even after the sun went down.  Still 85 degrees at 1030PM.

10PM:  Long, slow run with the temp in the low to mid 90's at the beginning and mid 80's at the finish. Had to stop once at Maverick for a gatorade.  Running in the dark is always a little spooky to me but a long run late at night is especially awkward.  I'm really not a morning person, mostly because I like to stay up late, but I may have to become one because it's just getting to darn hot to run at night. 

My two visits to the chiro this week are already paying off.  Dr. Rae popped my left ankle and the bones in the forefoot back into place and the pain is almost gone.  I wish I would have gone back to him sooner. 

630AM:  Easy, slow morning run.  Much cooler in the morning.  I'm going to try to run in the morning as much as I can until the end of summer.  Need to start getting to bed earlier though. 

630AM:  Day 2 of the transition to morning runs.  Got a little more sleep last night but it didn't feel like it.  Ran at what should feel like a slow pace but I was laboring more than usual.  I had a massage yesterday and the masseuse worked on my left heel some more.  She opined that it felt like plantar fascitis and based on my symptoms (stiff and painful in the morning, painful when stepping on uneven surfaces) it is possible.  I always assumed that the pain in the heel was from the swelling and blood collecting in my heel and not being absorbed into the bloodstream.  She was able to push a lot of the inflammation out and it continues to feel better than it ever has since my ankle injury over a year and a half ago- which is a good thing.

630AM: 1M warmup; 3.5M Tempo @ 7:38/mi; 1M cooldown.  Stretched the legs and lungs out a bit.  Need to work at even pacing.  Ran considerably faster the last half of every mile just to get at the target pace.  Not a very efficient way to run. 

630am: Had a couple days off due to insomnia and a busy schedule.  A very good long run for where I'm at with my fitness.  Didn't push it, just tried to keep my form intact, relax and maintain a better knee lift throughout the run. I started to fatigue in the last couple of miles as it warmed up outside but it felt good to push through and finish relatively strong.  I'll be backpacking in the Sawtooths on Monday through Friday which is sort of a workout in and of itself considering that I'll be hiking uphill at 8k to 10k feet with a 60 lb. pack. 

8.5M hike from Queens River Trailhead to Browns Lake w/ 70 lb pack.  3k feet of elevation gain.

3M hike from Browns Lake to Diamond Lake and back.  No pack.

4M hike from Browns Lake to Johnson Lake in 70 lb pack. 700 ft descent followed by 900 ft of elevation gain up High Pass then a 400 ft descent to Johnson Lake.

Johnson Lake(8200') to The Hole Lake(8400') to Glacier Lake (8600') and back to Johnson Lake.  400 ft elevation gain from Johnson Lake to Glacier Lake and back.

Return to Trailhead (5200') from Johnson Lake (8200').

10PM:  Intermediate long run on my birthday.  Sunday is usually my rest day but we'll be driving to Lincoln City, OR all day tomorrow so I don't know if I'll get a run in tomorrow evening.  October is sneaking up on me and its really past time to get serious about training for St. George.  Need to focus on diet and weekly long runs.  Looking forward to some runs along the beach this week.  Should be fun.

10AM- Beverly Beach State Park, Depoe Bay, OR- Started out as an epic run on the beach during low tide & the marine layer wearing off. That is until I forgot myself & tried to jump over a creek & came down wrong with all my weight on my bad left ankle. Limped back to our yurt, more than a little pissed that I had needlessly injured myself seriously. Going to the store for some icepacks. We'll see what tomorrow brings.

Beverly Beach, Depoe Bay, OR- Ankle felt a little better & I was anxious to test it. I was really worried it was more serious injured this time. Two days off brought down the swelling & I was able to run a decent pace on the sand so long as I stayed out of the softer sand &the rocks. Could have gone longer but the tide was comin in & it was threatening to cut off my route home. Warm/5.5 mi @ 8:24/cool.

6AM:  I got up a little earlier than usual in order to go a little longer than usual. Slow and easy pace w/ a little bit of dead legs syndrome.  Ankle was stiff and a little sore but I have a chiro appointment set for later today.  I'm hoping he can get me back to where I thought I was before the hiking and beach running of the past couple of weeks. 

6AM: Very slow run this morning.  Another chiro adjustment and massage for my ankle yesterday.  Massages always leave me really sore and my legs lifeless so I wasn't surprised at my lethargy this morning.  The masseuse tried something different for my ankle.  She hooked up a "stimming" machine that sent electrical currents into my foot and lower leg to loosen things up.  Bathed in some epsom salt when I got home so we'll see if I can work some of that swelling out in the next few days. 

6:15AM:  Good tempo run this morning: 1M Warm, 6M @ 7:52/mi, 1M Cool.  I've decided to actually do some tempo and/or speedwork every week instead of all base mileage that I experimented with last year.  I'm hoping that, coupled with a drop down to 165 lbs over the next 6 weeks, will give me the speed I need for a serious shot @ holding a 7:30/mi pace for an entire marathon.  I held that pace through 18 or 19 miles last year at TOU at 180 lbs and little or no tempo or speedwork so I'm confident I can improve on my PR of 3:35.  It's just a matter of how much an improvement I'll be able to realize in SG. 

615AM:  Easy run.  8:31/mi pace overall w/ the last mile being the quickest (7:57/mi).  A little cooler than usual this morning.  It's supposed to warm back up by the weekend but it was nice if only for one day.

630AM: Quick run this morning.  Long run tomorrow so I kept it short.  8:03/mi pace, quick pickups and the last half mile @ 7:47/mi pace. 

9PM:  Nice long run this evening;  I wanted to go 20M but I underestimated a little and didn't feel like extending it to compensate.  A little on the warm side for a long run, upper 70's to low 80's, and no breeze.  By the time I'd hit about 9M I wasn't trying to avoid the sprinklers that water the sidewalks any more.  The good thing about this run was that I was able to finish strong with my last 2M being my quickest (8:15/mi combined pace).  8:45/mi pace overall.  I've decided to take a new approach to my long runs of starting a little slower and finishing fast to simulate the mental push one needs during the last 10k of a marathon.  I'm always compromising at the end due to fatigue and/or cramping and settling a for a little less than my best possible time.  Hopefully, this approach will help me push through that mental hurdle at the end of every marathon. P.S.- First time I've used my lightweight racing shoes for a run this long and feet are a little more sore than usual.  Probably won't use the DS Racer's for anything longer than a half marathon from now on. 

615AM: Recovery run.  Didn't get very much sleep last night so I was more than a little sluggish.  Started to get a rhythm about half way into the run.  Temps were cool (50's) but I was still sweating like normal.  I wonder if that is attributable to lack of hydration.  I need to drink more water but I'm having a hard time cutting back on my Diet Mt. Dew addiction.  8:33/mi pace overall. 

620AM:  No rest for the weary.  I need to get to bed earlier but that is almost never in the cards. Getting out of bed is difficult but it does feel pretty good to get those miles in the bank to start off the day.  Found out today that my bro-in-law will be lending us his trailer to take down to St. George.  This is a good thing since I put off looking for a hotel room until a couple of weeks ago and they were all gone.  I told my wife that we'd probably have to stay in Mesquite, NV and get up at O dark thirty to get me to the busses and she immediately got on the horn to her brother.  8:36/mi overall

625AM: Got home late last night from a fishing trip w/ my dad to the S Fork Boise R.  Normally, that would be a nice diversion but not an especially memorable occasion.  Well, this one was different precisely because we (my dad) flipped the boat and we floated down river for a couple hundred yards holding onto my overturned pontoon.  We were eventually able to flip it back over and then float downstream, sans oars, near where I had stashed my mt bike so that I could bike 3 or 4 miles uphill back to my truck and trailer.  The whole episode was a model for what not to do.  Tops on the list: Never wear waders when floating because they act like concrete golashes and pull you down to the bottom.  I can laugh about it now but the outcome was sort of in doubt until we actually got to the riverbank a few minutes after we had flipped the boat.

Exhausting run that ended w/ me dry heaving in my front yard in full view of neighbors leaving for work.  It wasn't that I ran hard (8:25/mi pace overall) but I did pick up the pace the last couple of miles and sprinted to the end.  I think the recidivism rate for hurling after/during a run is similar to suffering from a concussion or rolling an ankle.  Once you do it once, it becomes increasingly likely that you'll do it again.   

930PM: New shoes today- Nike LunaRacer's.  They are super light and have a surprising amount of cushion.  3M really slow with my wife and then 4+ miles alone (7:40/mi; 8:32/mi; 8:34/mi; 7:17/mi; cooldown).

730AM:  Long run this morning on Boise R. Greenbelt; more like 19M and then a cooldown; kept the pace at 8:30ish the first 17M then a blister on my right foot really started to bother me; shouldn't have worn my new shoes; they felt great otherwise; mile 16 was 8:18/mi and mile 17 was 8:21/mi so I wasn't really all that fatigued. I also had to combat a horde of bicyclists on the GB.  They were all dressed up for some Mardi Gras activity that was going on downtown.  The annoying part was that most of them were riding 2 and 3 abreast and making me go on the grass.  Ugghh!!

620AM:  Recovery run.  Started out slow and then transitioned quickly into a pretty good run on a very cool morning.  8:23/mi pace overall but I was able to finish the last 3M at 8:06/mi, 7:59/mi and 7:53/mi respectively. 

630AM:  Easy run.  Really took it easy (8:33/mi).  Didn't sleep well last night- again.  I had planned on going 9M but I took a shortcut home rather then wait for traffic to clear so I could cross Eagle Rd. 

1245PM: Easy run on a hot afternoon on the GB; my alarm didn't go off because we lost power yesterday afternoon and had to reset my alarm clock before bed.  I reset it 10am when it was 10pm.  I'm such an idiot.  On the upside, I got a really good night's sleep.  Kept it slow and easy (very tempted to run and jump in the Boise R. it was so hot) until the last mile @ goal marathon pace + 15 secs. 

615AM:  Speed workout this morning.  Headed over the MVHS track for some mile repeats.  2+ miles warmup en route to track; 1M @ 6:38; .5M jog; 1M @ 6:48; .5M jog; 1M @ 6:59; 2+ miles cooldown back home.  Very breezy this morning so 200M against a stiff wind and 200M with a nice tailwind.  A little dry heaving following the last repeat.  It's a good thing I didn't eat anything this morning. 

615AM:  Very cool again this morning.  Supposed to have a 30 degree cooldown over the weekend.  I felt really good this morning, better than I've felt in a long time.  Started slow and finished strong w/ a 7:39/mi pace over the last mile and change.  8:16/mi pace overall.

8PM:  Another good run despite windy conditions.  Headwind on the way back home but I was still able to work through it and finish with the last mile plus @ 7:40/mi pace.  All part of my training plan to finish all off my longer runs at or near marathon race pace.

6AM:  First day of school so I tried to get out of the house a little earlier than usual so I could help the wife get the kids off to school.  A little soreness in my left knee.  I kept it slow and easy until the last 3M when I realized that I would have to push it in order to get back by 715AM.  8:29/mi pace overal w/ the last 3M @ 7:59, 8:09; and 7:56. 

615AM:  Easy run.  My legs are a little bit tired and lifeless.  I need to get a better night's sleep tonight.  I was in a position to get to bed early last night after I got back from my fantasy football draft but I managed to putz around on the cpu for a couple of hours.  I'm starting to watch Season 1 of Friday Night Lights.  Started watching during season 3 and I knew I had to go back and watch the other seasons.  Excellent book, good movie, better TV show.  Not as good as The Wire or Breaking Bad but definitely in my top 5 TV series. 

1230PM: Short run through Warm Springs area during my lunch hour.  I really needed some extra sleep this morning.  I'll try to get another short one in tonight and get back to my regular morning routine tomorrow.  Legs still feeling kinda dead and developing some soreness in the hips and groin.  Don't know whether it is from all the running on concrete surface or whether I'm just out of alignment.  I'll visit the chiro tomorrow and find out. 

9PM:  Slow and easy 3+ miles after dinner. 

610AM:  Tempo Run: 1M warm; 1M @ 7:54 (took me awhile to get up to tempo pace); 6M @ goal marathon pace (7:29); cool.  Finally feel like I've regained the fitness level I had last fall.  I think I have the turnover and speed I need for SGM.  The final four weeks will be devoted to increasing my endurance level w/ some fast finish long runs- including two 20 milers (Sat and 2 weeks from Sat). 

630AM: Took my truck over to the mechanic and ran home this morning; progressive run that started @ 840/mi pace and ended with the last half mile @ marathon goal pace (7:30/mi).

930AM:  20 miler on the greenbelt.  My wife promised to be home by 7am from her hike up Table Rock w/ her girlfriends and ended up returning @ 9am.  That meant I'd be running in the heat.  Temps were well into the 80's by the time I finished but still able run the second 10 faster than the first 10.  8:29/mi pace overall.  I didn't bring any water or gels.  I relied on the drinking fountains along the GB for hydration which probably wasn't enough.  I was a bit nauseous the last 5 miles and eventually dry heaved around mile 17.  I'm getting used to that drill by now.

11am: 10 mile easy, recovery run on Labor/BSU v. Va Tech Game Day.  If you do 10 miles on a holiday do you get time and a half? 

A little nervous about the Broncos playing tight in the first quarter or so.  After that, I think they'll be fine.  Expectations are running uncomfortably high here in the Treasure Valley.  It's getting a little silly, really.  Go Broncos!!

6AM: Not much sleep after getting home late and browsing the chat boards following BSU's win v. Va Tech.  Ran the same course as yesterday about a couple of minutes faster.  Right hip is bothering me.  Feels like a sciatic nerve problem.  Need to stretch it out good tonight. 8:19/mi pace overall, 8:05 over last 4+ miles. 

9PM:  A short, easy run b4 bed.  Did a half dozen quick strides to warm the legs up for tomorrow's long tempo run.  Slept in this morning b/c I needed it.  Right hip still sore.  Stretching has taken the edge off but its still kinda tight.  I'll roll it out good and hope its better tomorrow.

630AM:  Woke up late again.  I was supposed to do a long tempo run but settled for a shorter progressive run.  Started @ 9:00/mi and finished @ 8:03/mi. 

1230PM:  Lunchtime run in the Morris Hill area (4.81 mi).  Started slow (9:00/mi uphill) and finished fast (7:35/mi downhill). 

6AM:  Cold morning w/ temps in the mid 40's.  Good tempo run: 1M warm, 8M @ 7:28/mi; cool.  This will be my last longish tempo run before race day.  I have some speedwork scheduled for next week and a couple of shorter tempo runs @ 15 secs/mi faster than goal race pace during my 2 week taper. 

9AM:  Long run on Greenbelt.  Out and back from Glenwood Bridge.  Really strong run that I was able to finish off miles 15 and 16 @ 7:50/mi and then a cooldown.  8:20/mi pace overall.  One more long run next Saturday (20 mi.) and then its time to start the taper.  Hallelujah!

6am: Didn't get out yesterday.  Spent ALL day in Portland in meetings and didn't get back to Boise until 10pm.  Easy run.  Hips and knees didn't get loose until halfway into the run.  Finished with some decent miles @ current MP.  8:33/mi overall. 

6AM:  Another easy run.  Tried another route to break up the monotony.  It was a fortuitous decision because there happened to be a strategically placed POP that rescued me from unspeakable agony.  Sometimes the planets just seem to align.  You don't question it, you just accept it and give thanks.

615AM:  Speedwork on the MVHS track; 2M warmup to the track then 1M @ 6:37; half mile jog; 1M @ 6:41; half mile jog; 1M @ 6:30; half mile jog; .5M in 3:13; cooldown.  Highlight of the morning- I didn't puke. 

615AM:  Slow, easy run.  Legs were heavy and stiff after yesterday's speedwork.  Also, the difference in wt. between my tempo/speedwork/racing shoes and my cushioned trainers is significant.  I can't help but think that some of the sliggishness that I often feel when running in my Wave Riders and/or DS Trainers is associated with how much heavier they are than my other shoes.  Scheduled for my last 20 miler tomorrow but my wife will be out of town.  Should be able to get out early Sunday morning. 

7AM:  A day late due to my wife's schedule but I finished off my long runs with a nice 20 miler.  Tried to work in a few hills but settled upon an out and back run from Ann Morrisson Park to just short of Lucky Peak Dam.  The first half is a gradual uphill climb w/ a strong headwind once you pass Barber Park.  Kept it even paced during the first half @ around 8:35/mi and picked it up w/ some faster miles on the way back.  Overall pace = 8:24/mi.  Slowed down the last 3 miles due to a toenail that was digging into an adjacent toe.  Bled right through my shoe.  Time to trim the nails and start the taper. 

9PM:  Easy run.  Legs felt great but kept the pace comfortable and concentrated on form.  Returned home just in time to see Garrett Hartley throw a frisbee...errrrr....kick a game winning field goal as time expired. It looked like a Phil Niekro knuckler.  I thought for sure that thing was blocked. 

9AM:  Travel day yesterday so I didn't get out.  Stayed in Pocatello last night.  Ran an out and back from the hotel off Pocatello Cr. Rd.  Lots of good hills in this area.  Kept the pace comfortable and easy.  8:29/mi pace overall.  Travelling to St. Anthony later today and back home tomorrow.

7AM:  Idaho Falls, ID-  Quick run before we leave town and head back to Boise.  Ran the Greenbelt around the Snake River from my hotel across the river from the IF LDS Temple. Very scenic.  Saw a couple of fish rising and wished I brought my flyrod.  8:22/mi pace overall. 

930PM:  Short tempo run; 1m warmup; 5m @ 7:26/mi pace; cooldown.  I ate a bunch of peanut M&M's before heading which probably wasn't the greatest idea.  Felt a little nauseous but my legs felt strong.  Again, concentrated on good form w/ greater range of motion in what I call the "backswing" and a strong push-off. 

Probably no workout tomorrow.  Getting up early to head down to Bronco Stadium for College Gameday followed by the home opener v. the Oregon State Beavers.  Gonna be rockin' in Boise tomorrow.  With CGD present, probably be louder than last year's home opener v. the Ducks.

830PM:  Short, easy run to keep the legs from drying up.  Debating whether to get a massage tomorrow given that the race is on Saturday.  Sometimes a massage leaves me sore for about a week before I feel better.  Another short easy run tomorrow then a short tempo on Wednesday and I'll be done until race day.

1230PM:  Short tempo run on the GB to keep sharp: 1M warm; 4M @ 7:30/mi; 1M cool.  I've got a bit of the crud my kids have been fighting off for the past week.  Not really sick but a bit congested and fatigued.  I'm hoping the dry high-desert air in St. George clears it up.  What am I talking about?  Boise IS the high desert. 

Short, easy run tomorrow morning to stay loose and then off to Salt Lake tomorrow night and St. George on Friday. 

640AM:  Last run; 4+ miles slow and easy.  Little nervous right now about the weather (hot) and my inability to drop weight.  FWIW, I feel like my training is as good as its ever been.  Last year I just focused on base mileage but this summer I feel like I got in some good tempo runs and speedwork. But I never got my diet in order and consequently I wasn't able to drop some lbs to lessen the stress of so much downhill running and increase my speed.  

That said, I'm definitely in much better shape than I was in May when I ran the Great Potato Marathon on a flat course and pretty much tanked after 19 or 20 miles.  We'll see just how much better shape in a couple of days.  If I can survive Veyo Hill on pace or no more than a minute off pace then I think I'll have a decent shot.  I like how the SGM course gives you some nice downhill miles at the end when you need it most.  I know I'll be tired by then but its preferable to TOU and Ogden which flatten out during the finishing miles.  Psychologically, I almost felt like I was running uphill at the end of those races if only because I was coming off the downhill and suddenly had to generate more of my own momentum when I was at the height of my fatigue. 

Not the result I was hoping for even though it was a 6 min PR.  Ran the 1st half in 1:39 as planned.  What I didn't plan on was the desert heat getting me and running a 1:50 2nd half.  

Splits below do not reflect the 3 min I lost in POP while my Garmin went on auto pause at mile 15.  Up til then, I was on pace but not really.  The plan was to do a negative split based upon all of the downhill during the last half.  After mile 15, I kept up the charade for a few more miles even though in the back of my mind I knew there was no way to make the math work.  At mile 19 I saw the 3:20 pace group pull away and I decided at that point to just make sure I PR'ed and didn't totally blow up and spew at the finish line.  See My Great Potato Marathon Race Report for more details.  

Thankfully, I arrived at the finish line in relatively decent shape.  I had enough composure to stop and kiss my wife and kids as I ran down the chute to the finish.  My wife said I looked comparatively good at the end.  I definitely feel better than I have after any of my previous marathons, which is a nice bonus.  Taking this week off to go fish Yellowstone and the S Fork Snake with some my law school buddies.  Can't wait. 

Yellowstone National Park, MT:   Hiked into the first meadow of Slough Creek.  Later we covered some water in the Lamar River Valley.

First run after a week off fishing.  Slow and easy pace.  Weather is cooling down quite a bit now which is a welcome change.  Time to get some more cold weather gear.  My wife cancelled our gym membership and I sold my treadmill last year.  I really only used the gym during the winter months anyway. 

630AM:  Early morning run after a late evening run.  Very cold this morning (mid 30's).  Quads are still a little sore 10 days after SGM.  It's really hard for me to get back to the grind following a big marathon.  Having that week off from running made me miss it a little bit, which is probably a good thing. 

640AM:  Slow and easy pace.  Got a late start this morning.  Not as cold today but still on the chilly side.  Legs are still in the recovery stage- sore but not painful. 

1230PM:  Lunchtime run on GB.  Covered a good portion of the Barber 2 Boise 10k course in preparation for Saturday's race.  1M warm, 4M @ 7:24/mi pace, 1M cool.  Had a helicopter hover over the top of me and grab some water from the Boise River to dump on a fire in the nearby foothills.  Very cool. 

My eldest son is 15 now and my days of beating him in anything shorter than a half marathon are behind me.  But I'm ok with it.  Really, I am. :)

My second year running this race. It's one of the premiere running events in Boise.  There's the Race to Robie Creek in the spring and Barber to Boise in the fall.  All of the other races, including the two marathons, really pale in comparison.  It begins at Barber Park on the Boise River and on the northeastern edge of town.  From there its mostly flat or slightly downhill along the river to the finish line inside Bronco Stadium. 

As for the race: I lost touch with Martin w/in the first mile.  There are not a lot of younger runners in this race and he was shooting for an age division win.  Based upon last year's results, I told him he had an excellent shot.  After the race, he told me that he got a little freaked out when the 5kers merged with the 10k runners at the stadium and he could see lots of younger kids who were suddenly in front of him.

Can you asphyxiate on half a cup of water from an aid station?  I certainly tried.  About mile 2.5 I tried to get down a cup of water at full speed.  I've probably run a couple dozen of these races over the past 2+ years and I STILL cannot down water while running.  It amazes me to watch some of these runners on TV grab a cup and down it with one swig.  If I haven't acquired that skill by now I don't know that I ever will.

Splits:

Mile 1- 7:04; Mile 2- 7:06; Mile 3- 7:13; Mile 4- 7:16; Mile 5- 7:14; Mile 6- 7:13; .2- 6:44.

That's a new PR by about a minute and a half.  One thing that really helped this year as compared to last year was they finally went to a wave start w/ four different groups.  The course funnels everyone onto the narrow Boise River Greenbelt which is beautiful but not really conducive to such a large race. 

I felt like I went out a little too fast the first couple of miles trying to keep Martin in sight.  He just got stronger and so I backed it off a touch and found a nice pace that I was able to repeat the rest of the race.  To cap it all off we had a nice pancake breakfast, live music, and some nice photos/video of Martin and I on the hallowed blue turf of Bronco Stadium. A pretty good day.

915PM:  Slow and easy run on a cool fall night.  No more racing planned for the rest of the year.  I thought I might do Zeitgeist Half Marathon in November but I'll be returning from Florida late the evening prior so I decided not to push things.  So the winter will consist of keeping my base intact and trying to avoid the weight gain I've experienced the last couple of winters.  The latter will be key to any success I might have in my spring marathon, Eugene or Boise. 

915PM:  Short, easy run with Martin.  He's eager to start training now that the football season is over for him.  He thinks he might want to try Robie Creek in the spring.  Just based on his body type, I think he could be a much better runner than a football player.  

6:15AM: Met up w/ Court for a morning run.  Kept it at a conversational pace.  Good to catch up w/ him on his running exploits/goals and talk a little BYU football.

640AM:  Looks like fall is here to stay finally.  Still trying to find an outfit that will keep me warm but not too warm.  Took me a few miles to wake up this morning.  My entire body feels sore but I'm not sure why.  I haven't had a hard workout this week.  Gonna try to get a massage today or tomorrow and see if that helps. 

630AM: Short progressive run.  Started slow and ran the last 1.5 miles at marathon pace.  A bit warmer again this morning.  Looks like it will cool down again next week though.  Planning a longish run tomorrow. 

3PM:  Snuck in a longish run in between rain showers.  Weather was actually pretty pleasant w/ temps in the mid 50's and sun off and on.  Legs felt better after yesterday's massage.  That's pretty surprising given the pain that mean woman put me through on the massage table.  Who needs waterboading when there's deep tissue massage?!?  Holy crap was that painful- but it works.

7AM:  Slept through my alarm and woke up late.  Only had time for a short run this morning.  Ran slow and easy. Gusty winds made it difficult on the way back home.  Planning on another short run during lunch. 

130PM: Short 3.4M run from my work to Fort Boise and Military Reserve Parks.  Easy pace. 

630AM:  Met up w/ Court again for a nice run near the Cloverdale/Overland area.  Ran w/ Court for about 4M.  Pace was a tad quicker than last week but still within the realm of "conversational" pace. I wanted to go 7M but the weather, light rain, and the late hour prevented that.  Lunchtime run is out of the question.  Today is Gameday, BSU v. La Tech and I have to pick up some rain gear to get ready.  Temp in the 30's so it could turn to snow later.

1230PM:  Slept in again.  Got home late last night after BSU's "disappointing" 4 touchdown win over La Tech.  I prefer to get my runs over before work but these midday runs are a nice diversion from work.  Slow run on the GB from Veterans Park to Glenwood and back.  A little cool and blustery but I warmed up quickly in the bright sunshine.  Started w/ gloves and beanie and shedded them after a couple miles.    

815PM:  1M warm; 4M @ 7:29/mi; cool.  Felt good the entire run despite eating pancakes for dinner about an hour and a half before the run.  This is the time of year that I usually go into relative hibernation and ratchet down my training to 20-25 easy miles a week.  The plan is to stay with my normal marathon training through the winter so that I can maintain my current fitness level and then improve upon it when March rolls around.  That's the plan anyway.

645AM: Short, very slow recovery run.  Very tired this morning and a little sore from last nights workout.  I'm getting old and feeling it more and more. Left heel is beginning to flare up again. It had improved with the week off after SGM but its no back to where it was.  I'm thinking this is gonna be a chronic thing that I'll have to deal with unless/until I take a couple months off.  Not gonna happen. 

330PM:  A pretty good intermediate long run on a really nice fall day.  Legs and feet felt much better than earlier in the week.  Kept a leisurely pace, 8:40/mi, throughout.  I wanted to go 14M but time constraints didn't allow it- trunk or treat w/ the kiddies tonight at our church.  Getting on a plane in the morning and heading to FL for the week.  My hotel's on the beach and temps should be in the mid 80's all week. 

Clearwater, Sand Key, FL:  A couple of easy runs before and after training. Great view of both the sunrise and sunset as I nearly the whole length of Sand Key just to the east of Clearwater.  White sandy beaches that were some of the cleanest that I've ever seen.  Beaches looked like a well-groomed ski run.  Temp in 80's w/ a slight breeze that I had at my back on the way home.  Nice.

Clearwater Beach, FL: Very tired today.  Weird chirping noise from the AC in my hotel room.  Took a nap after training today.  Woke up and ran from my hotel to the waterfront mansions of Belleair Beach (straight out of Scarface) and back. Easy pace.  Obviously, the humidity here is something to contend with.  I'm literally drenched by the time I get back to my hotel.  The lowlight of my run was a little 'hole-in-the-wall' restaurant w/ an outdoor bandstand.  Heard a few sec's of a horrible rendition of Pearl Jam's "Daughter" that actually made me embarrassed for the guy singing.  He seemed to be impressed with his performance  though.  Good for him. 

Clearwater Beach, FL:  Got out of training earlier today and went for a run in the middle of the afternoon- big mistake.  Temp was near 90 and the humidity made it feel like I was running underwater.  Found some neat trails to run on at Sand Key Park though.  Today was supposed to include some speed training but the heat, humidity, and the climb up a 100 ft high bridge separating Clearwater Beach from Sand Key killed that.  Ended up with a couple of faster miles and 4+ easy miles.  Jumped into the pool and jacuzzi as soon as I got back. 

Wanted to run outside but it was raining this afternoon.  6+ miles on the TM.  Started slow and ended at around 8:00/mi pace. 

630AM: Easy, slow run. Three days off.  Friday was a travel day and I didn't get to my weekly long run on Saturday because life got in the way.  Much cooler than Florida, but its nice to be home. Sun came up during the last half of my run.  Nice to not have to finish my morning run in the dark. 

6:15AM: Tuesdays with Court.  Met up near the Cloverdale overpass.  I had promised to meet him on the north side of the bridge but he beat me to the other side.  I'm gonna have to get up a little earlier next week.  It's just over 2 miles from my house which means I'd probably have to get up 15 mins earlier to be safe.  Sleep is precious, especially when I don't usually hit the pillow until around midgnight. Easy run.

630AM:  Easy run on a cold and rainy Wednesday.  I was supposed to do a tempo run but I just couldn't get into it.  I don't mind the cold, but the rain just saps every bit of my energy. 

730PM: Easy, slow run.  Had the day off so I took advantage of the opp/y to catch up on some sleep.  Put the kids on the bus and went back to bed until my eyeballs fell out.  I needed it.  Still, I felt pretty sluggish.  Don't know if its the weather or the fact that I'm wearing twice the amount of clothing because of the weather.  Anyway, I was able to crank out some miles and remain consistent if not fast. 

6PM:  Long, slow run in between college football games. Perfect temp for running, low 40's, and no wind.  Scary moment when I rolled my ankle on a stray pine cone that was on the sidewalk.  It ended up not being too serious and I'm actually encouraged that this means my ankle is getting stronger.  Now if I could just get rid of the plantar fascitis in my heel.

630AM: A little bit warmer this morning.  Didn't even need a hat.  Easy, slow and even pace. Unlike the past week, I felt like I could step it up a bit but I resisted the urge.  I hope that same spring in my legs is still there on Wednesday for my planned tempo run. Big day today, got a meeting this morning in one of my more contentious cases and a job interview in the afternoon. 

615AM: Another Tuesday.  Met Court on the Cloverdale I-84 Overpass.  It was so windy that being blown off the bridge onto I-84 seemed like a very real possibility.  Ran with Court for a couple of miles until a light rain which had started toward the middle of the run threatened to turn into a downpour.  The route home was straight into the wind and rain.  Rain let up as soon as I got home and it looks like it will be a nice fall day. Figures.

645AM:  Late start this morning.  No rain, which was good.  As I feared, my legs weren't into running a quick tempo run.  Maybe I'll try again tomorrow? 

625AM: Short easy run. Had to cut it shorter than usual because I needed to get to work earlier.  Today is also my 15th anniversary.  Hard to believe my wife hasn't come to her senses by now. 

630AM: Easy pace. Weather is starting to turn colder, you can feel it in the air. I'm hoping it doesn't turn to bad. Big BSU home game tonight in Bronco Stadium. Need to locate the ski pants. They're calling for a 70% chance of snow by the second half. Planning on a long run tomorrow morning. Could be interesting. 

630AM: Another easy run. I really didn't think I would get this run in. I had some sort of intestinal flu over the weekend and I was throwing up yesterday.  Finished the run with no problems but I kept it even slower than usual. That was probably a good thing w/ all of the snow and ice on the sidewalks. 

615AM: Rought night last night.  Woke up when hail started pelting my window.  Around 430am the power went out. That always wakes me up because I sleep w/ a fan in my room.  Not for the cooling but for the background noise.  When the fan stops spinning I stop sleeping.  The power came back on immediately but I never went back to sleep. 

Met up w/ Court on Cloverdale.  He keeps beating me over the bridge.  I actually got up earlier but I guess I was really dragging my feet getting ready to run in the snow that had fallen overnight. We got a couple of very wet and heavy inches of snow.  The kind that sticks to your shoe and weighs you down.  The temp was actually pretty nice which left me a little overdressed. At least I had the sense to wear a pair of wool socks over my running socks. This kept my feet mostly dry and warm until towards the end of the run.  Very slow pace, even slower than usual. 

1230PM: Went to bed early last night and got the best night's sleep in ages. Alarm went off at 6am and I checked the temp which read single digits. Decided that today was a good day for a midday run.  I felt pretty good but it was a difficult run. A lot of ice on the sidewalks and rodeways which made it hard to pick a path or get into a rhythm.  I finished without falling down but there was plenty of slipping.  Weather is supposed to very cold until the weekend which will hopefully melt and then dry out the roads.

730PM: Still lots of ice out there.  Managed to avoid slipping and falling until I reached my driveway at the end of the run.  Heading for Reno tomorrow to see BSU v. Nevada.

Reno, NV: Squeezed in a decent treadmill run at the hotel in between the buffets and the indigestion over BSU's heartbreaking loss to Nevada late last night. 

615AM: Very cold. So cold my boogers froze to my face. I felt surprisingly light on my feet. I've been eating a ton since Thursday.  The best part of Thanksgiving is definitely the leftovers.  Shooting for 40-45 miles this week as I gradually increase my monthly mileage to where I'm doing 200 miles per month in 2011. 

6AM: Quick run because I had to be at work early today.  Not as cold. Slow pace. Big storm coming today and tomorrow.   

630AM: Finally got back out after a week off. Big snowstorm and long hours at work made it impossible to get out until now.  I actually tried to run yesterday but there was so much black ice that I couldn't even make it to the corner.  This morning I only fell once but it could have been bad. Still a lot of sidewalks that haven't been cleared and the snow has turned to hard packed ice.  Gonna be a long winter. 

630AM: I chose my path a little more wisely this morning, keeping to the main roads so as to avoid ice and snow as much I could.  This is the time of year that my eating habits get me into trouble. Seems like we always have some sort of treat lying around that I can't resist. Hoping to crank up my mileage in order to compensate.  Hopefully, the weather and family commitments will allow it. 

630AM: Tweeked my bad ankle last night playing dodgeball. Still able to run but it was throbbing pretty good. Ice and ibruprofen have become a mainstay for me. One of these days I'm going to have to visit an orthopedist and see what my options are. It's been 2 years and it has yet to fully recover. 

6AM: Rain and family commitments made it impossible to get out over the weekend. The good news is that all of the ice and snow are off the ground which makes picking a path much easier. Slow pace. Haven't run a tempo or done any speedwork in about a month so I need to get on that this week. 

815PM: 24 degrees. Easy pace.

I've had one roadblock after the other in my running routine. My son has been waking me up extra early, 430 or 5am, and I've been out of town.  Managed to find the only hotel room in Pocatello w/o a treadmill and I didn't bring any warmer gear to run outside. I more or less forced myself to get out tonight even though I'm dead tired. I'm glad I did because it made me realize how much fitness I've lost just in the last month or so.  If I don't turn it around then this December will end up being pretty much like past years- a giant waste. 

12PM: Easy run on the Greenbelt during lunch.  Awfully lonely on the GB these days with the onset of winter. I used to run into at least a dozen runners during my lunchtime runs but with temps in the 20's it seems like a whole lot of people are staying indoors. I wish I had that option. Maybe Santa will have a treadmill under the tree? [/hoping my wife reads this]

9PM: Super-slo-mo run of just under 5M. Forecast is calling for some snow tomorrow so I figured I'd better get in another run just in case I'm not able to get my run in. Shouldn't have eaten all that pizza and candy beforehand.

930PM: Some wet snow yesterday and freezing temps overnight made running in the morning a no-go. Late hearing at work and a christmas party at home almost made me pack it in for the day. But I knew that I just had to get a run in whenever and however I could during the holidays.  You never know when things will come up so as soon as everyone left I grabbed Martin and we went for a nice easy run. Planned on going a bit longer but cut it short so I could save something for tomorrow morning. Still some ice snow on the sidewalks but another couple of days of above freezing temps and it should be gone.

930PM: Easy progressive run. Still a fair bit of ice on some of the sidewalks which is surprising since we've had a couple of days into the 40's. Martin joined me for the second day in a row. He's really in better shape then I am and I can see that he's holding himself back just to run w/ me. Even so, when we get to within one mile from home he starts to break away lest I decide to break into a sprint and beat him home. Tonight I messed w/ him a bit by letting him get in front and then turn off on another street so he wouldn't know where I was. As I expected, when our paths converged near home he was sprinting just in case. If he can transfer that competiveness to the track this spring he could do pretty well.

630AM: Easy run. Huge stomach ache forced me off my planned route and cut about a mile off my run. Gonna try to do another 5 miler tonight if there's time in between honey-do's and christmas shopping.

930AM: I knew it would be tough getting a run in tonight or tomorrow so I snuck out this morning. Beautiful day. Nice to be able to run in the sunlight for a change. On the way home I yelled at a couple of youngsters who were playing on the thin ice in the canal. They ignored me. I'm getting really old. Merry Christmas to all.

7PM: I usually take Sunday's off but I'm leaving tomorrow for a funeral and I knew this week would be hectic. Martin and I ran down to Walgreen's to get a prescription for my wife but it was closed. It rained on us nearly the whole way and started to freeze toward the end of the run. I did get to use the new Garmin 405CX my wife got me for Christmas. I didn't ask for it but she admitted that she logged on to my ebay account and looked at my watch list.  Very sneaky that one.  I love it. It's much lighter and more use friendly than my 305.  I'll try to get up early and run another 6M before we head to Washington to say goodbye to my sweet grandmother. 

Snowboarding for about 6 hours. 

9PM: Very cold. 20 degrees plus a 15 mph wind. A little hobbled from snowboarding yesterday. Got my board stuck in some heavy powder and my left knee and ankle turned a direction that I didn't think possible. Knee is a little stiff but otherwise seems to be ok. My ankle is pretty swollen but tolerable. I've been icing multiple times for an hour at a time. Luckily, I'm off work this week.

630PM: Another cold night. Temp in the teens. Read an article the other day that said that you burn more calories running in cold weather. I hope that's true but I do know that I have to exert myself more running in the cold. Maybe that's due to the 5-10 lbs I've gained since Turkey Day and maybe some of its due to all the extra clothing I have to wear to run in the cold.

In any event, I returned home from the run to see that my wife had Rocky playing on the TV. It was the part where he runs through the city and climbs the steps to the theme song. My son then runs over to me and says, "Daddy you're on TV." That made me smile.

Looking back, 2010 was kind of an inconsistent year for me. Never really got my diet in line with my training. Ran fewer overall miles but more quality miles than I did in 2009. I didn't reach my goal of qualifying for Boston but I did set PR's in the 10k and Full Marathon. Looking forward to 2011 and checking that off my list.