On the road to BOSTON!

AM  8.75   7:26 average pace  same run as last 2 days- hotter and didn't feel very fresh on the run

PM 5:30   5.35 miles  7:14 pace  trying out a little different method with my runs.....so far I like it-

DC and back  7:07 average pace. This was a semi speed workout, worked in some 400's for the last 3+ miles

Had a decent race, not great. Drove up with Bill, Dustin and the winner Logan Fielding.

For the first 10 miles I kept the pace in the 6's with a few 6:03, 6:12 area. Coming out on to the highway I started to lose it. A few rollers and I was done. I struggled these last miles while walking and running, my average pace was still respectful for so much walking.

6:41/ 6:27/ 7:09 took a small break here getting fluids/ 6:12/ 6:03/ 6:26/ 6:32/ 6:56 another aid station getting fluids in the system/ 7:13/ 7:20/ 7:27/ 8:22/ 8:35 A few aid stations in this last few miles and I took advantage of them. Very disappointed with the finish of race with so many walking breaks. Should have been closer to 1:28 or better.

Out to the Dixie Center then extended out a mile past then back- 8:10 pace  Legs were very sore from the race. This was a good morning to get out early before the sun came up, if not i most likely would have stayed home without any running

Over Tonaquint to the Dixie Center trail head to home- still a bit sore but feeling much better. The legs are still a but heavy and don't want to run fast. 8:30 pace

PARK CITY- Ran with some elevation this morning- Ran from the Canyons up to town to the end of Main Street and back 7:52 average pace.

PARK CITY: Ran similar route as yesterday. Changed up a few turns then I extended onto a dirt path to the Smith's and back to the condo- 8:05 pace.....elevation made for a tough work out.

Once completed I realized that I have aggravated my hemroids.....ouch! Looks like I will be taking a few days off

10.50 miles Finally out again- Got out for a morning run-- felt great outside! Went a bit farther than I should have but I felt i needed to get some mileage in- Out to Chevron to Pilot then over to Bloomington Hills by way of the bike path then to River road up to the trail again to confluence trailhead to home  7:40 pace

9.50 Evening- crappy run in the dark My feet didn't like the last 4 miles  

AM 6.50 sluggish miles @ 8:34 pace- not feeling so great this morning

Ran with the club from Coral Canyon to home- 7:54 pace  the feet were giving me fits most of the time- 86 degrees at the start-HOT

Out to DC, a small loop then back- Ran back with the Hooper----8:13 pace

Midnight- Birthday run- 14 miles   slept for awhile and then 40 on the bike for 54----

DC and back  7:39 pace

Loop to DC and over Tonaquint- no garmin today  cooler (73) but very muggy from the rain (69% humidity)

Ran the first Run Elevated Half marathon this morning. This race begins at the top of Little Cottonwood Canyon. 3800+ feet of drop.

Felt ok with the results. I took it easy, trying not to push hard with all the downhill, just let it feel natural.My endurance at high speed is not where it needs to be. I held a great pace through the first 9 miles then the wheels started coming off. There was a hill to climb at the mouth of the canyon....was difficult to get over it after all the downhill. Started run walking to the finish....1/2 mile from the finish I finally looked at my garmin (no looking the whole race) to see if I still had a chance to break under 1:30 with the last 3 miles being so slow. It was possible and I kept pushing for 1:29:29.9 ( I measured the course long at 13.23 miles)

At mile 8 I took a 2nd surge (like GU) that trashed my throat. I ended up taking it late, right after an aid station and didn't get anything to wash it down with for 1 1/2 miles.....Really messed up my tonsels.....I kept trying to clear my throat and nothing worked. This had me focusing on the wrong thing and my running showed it.....

SPLITS: 6:45/ 6:23/ 6:15/ 6:20/ 6:00/ 6:02/ 6:03/ 6:18/ 6:43/ 7:58/ 8:20/ 7:10/ 7:33/ 6:58

DC and back- 66 degrees with a light misty rain-  body sore from the race

Muggy morning after heavy rains last night- still a bit sore and the legs are very heavy-

8:19 pace  over to the DC by way of Sugar Leo to Pilot. Extended up the trail abit and then to home.

PM 9 miles out and back to Doctors free clinic 7:40 pace

Ran the last 10 miles of the marathon course- felt great 62 degrees- 83% humidity..yuk! No garmin today but my estimate is 7:05 pace. The legs were feeling much better today, still a little sore but they felt fresh for the top 7 miles then a little pain when I started getting tired.

AM: Out and back Dixie Center extended  8:12 pace  heavy legs, no energy

Final 18 miles of the marathon course. no garmin this morning. 79 degrees..too warm still. ran approx 8:00 pace.

Same run as yesterday on the marathon course. 7:41 average pace. First 6 miles were at 8:40 pace then tried to focus on a faser pace to the finish.