In search of old age PRs

Run at Jordan Rivers Parkway after Lucas' swim class.  Great run for 15 miles then ran out of hydration.   My legs began to cramp like at the end of a marathon and I ended up walking several miles back to my car.  I had a great pace up to mile 15 then it all stopped.  This is probably my second worst run ever.  I should recover quickly and try to do some speed work on Sunday.

Speed work at East High.  7 x 200 with mile warm up and cool down.  I was very sore from the horrible run on Saturday, but still went out Sunday night in the rain to redeem myself.  It was very slow speed work, but it helped me stretch out.

Run from house to Sugar House park in rain/snow mix.  The first two miles were difficult, but then got into a rhythm and felt good at the end.  I believe I have recovered from the 20 miler on Saturday.  I will try to do tempo work on Wednesday.

Speed work at East High.  Did this run about 9 PM in very icy conditions, but the pace felt good.  1 mile warm up and cool down with 6 x 1200.

Another late night run around Sugar House park.  It was fun to hear the sounds of the Utah/TCU football game coming from the stadium while running.

Fun race at Wheeler farm for the Humane Society.  Probably over 500 runners with some serious elite guys showing up (15:48 won it--Terrance Jamenson). 

I started out on pace at 5:44/1 mile then began to drop to 6:03/2 mile then 6:10/3 mile.  I did not get passed and actually out kicked 2 runners the last 1/2 mile (back at 5:44 pace).  I was also able to stay several seconds ahead of the first female (Emily Jamenson).  Overall it was a good race and I PR'd by 25 seconds.  I would like to get down to sub 18:00 and run 5:50 pace the entire length.  I hope to get there before the Spring.

 

Run from house to Avenues then up City Creek Canyon.  Nice cool day for a run.  I felt a little soreness from the 5K race yesterday, but nothing to stop me from getting the mileage in.

House to Sugar House park in the rain.  It took awhile to get warmed up, but eventually got into a good groove.  I have to fly to Lubbock today, so I hope to find time this week to run in Texas.

Run around hotel in Lubbock, Texas at night.

Another run around Lubbock, Texas.  Yesterday I felt a cold coming on (sore throat).  I ran slow yesterday and again today to hopefully recover quickly.

Speed work at East High School.  Another late night run after dinner.  I ran a 1 mile warm up and 1 mile cool down with 10 x 800 with 200 recovery in-between.  In theory, these 800 should predict your marathon pace.  I did this workout before Boston this year and averaged about 2:58.  Today, I averaged about 2:48.  I ran a 3:07 at Boston and had a major "boink!"  I hope a sub 3:00 is my future at Tuscon this December.  This was my last track workout until the marathon.  I have a 22-miler on Saturday that should test my endurance level.  I've been running 7 x 200 on a weekly basis to help my speed, but my mileage is down which may hurt my endurance.

Last long run up and down Emigration Canyon.  I got started at 6:00 AM and did 7 miles before meeting the group at 7 AM at Ruth's.  I had time to change shoes and take a Gui.  Ran 15 with the group at a slow pace early, then cruised the last 5 miles at sub 6:30 pace downhill toward Ruth's.  I felt excellent the entire run and could have easily done another 10K.  It was a nice run compared to the 20-miler I had a few weeks ago at JRP.

Run around Harvard/Yale area.  Did 2 mile warm up and cool down with 5 x 3 minutes hard and 3 minutes easy.

Speed work at East High following dinner.  7 x 200 with mile warm up and cool down. 

 
I will need to move my long taper Saturday run to Wednesday evening, because we are going out of town for the holiday.  I will do 13 miles and try to do the last 10 at race pace.

Since I will be out of town for the next two weeks, I moved my Saturday run to today. 

The plan was to run 3 warm-up miles then 10 miles at marathon race pace (finish in about 1:35).  I started running at Little Dell lake then up Emigration and down to my house in Sugar House.  A little past the peak I hit 3 miles feeling really fresh.  I clock 6:29, 6:32, 6:29, 6:27, 6:30, 6:25, 6:25, 6:27, 6:23 and 6:03 to finish the 10 miles.  I felt good and could have gone another 13 miles at this pace and elevation drop!  I finished in 1:28.  The Tucson course does not drop as rapidly as Emigration, but I think a sub 3:00 is very possible after today's run.

I hope I can stay somewhat in-shape over the next two week taper/holiday.  I wish the race was this weekend!

Run in Dawsonville, GA park.

Speed work at track in Dawsonville, GA.  1 mile warm up and cool down with 7 x 200.  Lucas, my 2 year old, ran 1.25 miles non-stop with me!  

6 laps around the local park in Bryson City, NC. while Elizbeth, Lucas and my mother visited the mini-train museum (they loved it).

Steep, narrow trail run up and down Deep Creek River in North Carolina.  First 1/2 easy and second 1/2 at sub-race pace.

Short run around park a few times in North Carolina while Lucas and Elizabeth played at the park.