LineUpAndWait

AP 8:28

8:52 / 8:32 / 8:287 / 8:44 / 8:23 / 8:15 / 8:15 /8:13

Ran during the hottest part of the day. Why??

2 miles easy (8:33). Then one mile hard (6:43).

Easy for tomorrow.

Utah Valley Marathon 3:50:11

I've run this marathon twice before with somewhat disappointing results. My training has been of better quality but very inconsistent due to working in Seattle and all the travel involved. My expectations for this run were not that high. I just wanted to have a good run and not another epic blow up like at Yakima. Somewhere south of 3:45 seemed doable. Over 4:00 would be very disappointing.

First part of the run started very well. Didn't go out too fast and everything felt controlled, sustainable, and comfortable. Almost too good to be true. Banking time for the rollers.

7:43 / 7:45 / 7:40 / 7:37 / 7:42 / 8:00.

I have been very fortunate in that I have never had a serious injury running. Towards the end of mile 7 everything changed. Felt a very sharp intense pain in my right leg. I'm sure it was my hamstring. I thought my race was over right there. Hobbled around as a herd of runners passed me. Managed to keep going but I was concerned I was causing damage and debated whether or not to stop. The first hill actually helped get me going again. Not very fast but still moving and my stride was returning to normal. I was definitely in survival mode but still in the race. Couldn't take advantage of the downhill for fear of taking too long of strides and aggravating the hamstring.

8:14 / 9:00 (felt like much longer) / 8:37 / 8:14 / 8:25 / 8:40 / 8:27 / 8:40.

Near the end of mile 15 disaster struck again. It was so hard to run conservatively on the downhill parts when everyone else is making good time and passing you. I got careless. Sharp pain in the right hamstring again. More intense. Walking, trotting, wondering if I should drop out. What are the chances I could get going again?

8:24 / 10:05 / 9:06 (maybe I can finish?) 9:32 / 8:59 / 9:26.

Really being conservative. Now it was getting warm. Trying to find something to run for.

9:04 / 9:20 / 9:42 / 10:31 (whatever) / 9:32 / 9:03 /

Darn those 12 seconds. I don't know why but it would have made me feel much better about the run.

Now I get to rehab a hamstring.

First test of the hamstring since the marathon. Meet the group at Lake Youngs. Ran with Ron for 5 easy miles.

AP 8:54 9:02 / 8:39 / 8:39 / 9:15 / 8:59 / 2:08 (8:45 pace).

Group Run at Lake Wilderness. Went short this morning since I am still in recovery mode from last Saturday's marathon.

4 miles outbound AP 8:09. 8:42 / 8:02 / 7:58 / 7:53

4miles inbound AP 7:55. 7:50 / 7:40 / 8:14 / 7:56

Traveling this week which always messes up my training schedule. I decided to go out for a few really easy mile to keep the hamstriing rehab going. Ran harder than I should have on Saturday so I forced myself to go very slow and only wore the Garmin to measure the distance.

Lake Youngs loop. Ran the downhills very slow and conservative in order to not aggravate the hamstring.

AP 9:09.

Group run on the Cedar River Trail. Smaller group than normal due to the Seattle RNR going on today. Really a fast group showed up today. My challenge was to not get dropped on the way back.

Big accomplishment today. First time I've run a negative split on the return leg! Also my best times outbound and inbound.

Outbound Leg AP: 8:13 8:28 / 8:10 / 8:19 / 8:09 / 8:06 / 8:09 / 8:09

Inbound Leg AP: 8:08

8:21 / 8:06 / 7:49 / 7:54 / 8:02 / 8:29 / 8:17

Nice and easy....

Lake Youngs solo. AP 9:22

Lake Youngs Trail with Dean.

Clockwise route 9.6 miles in 1:23:22. AP 8:41

Great pace on a hilly, hilly route.

Real lazy this morning. Slept in instead of meetinig the Cedar River Runners at Lake Wilderness. I'm always mad at myself when I'm in town and don't go. Ran hard at Lake Youngs on Thursday night Dean and my right hip was sore. So I justified sleeping in. Should have gone.

Went out on Soos Creek tonight in a rare "heatwave" here in Seattle. Only did 6 real easy to break in some new shoe I bought today at the Brooks Outlet in Bothell.

Big heat wave here in the Pacific Northwest. The humidity is so energy sapping. The plan was to get up early and run Lake Youngs before church before it got too hot and sticky. Slept in again instead. So I paid the price this evening around 6:30 pm. Hydrated well before the run. Nothing like running in a sauna.

AP: 8:58. The last 3 miles were like 9:30ish. Just soaked in sweat.

Even hotter tomorrow....