Elite Jogging For Dummies

First half marathon race since Canyonlands 2010. First race as a master. I have been ramping up into actual training in the last few weeks in a desperate attempt to assure myself I can finish St. George in a reasonable time, but it all feels a little too little too late for that. However, I am really enjoying running with some purpose and this race is evidence of that.

I nearly didn't run. The rain was pouring down hard when I woke up at 5am and there seemed to be no point in trying to pull some soaked heroics for a training race. I crawled back in bed and it felt nice. But the rain had stopped by 6 and with hope renewed I headed to the race.

The race starts at Mt. Dell golf course and the first four miles are a long steady climb to the top of Little Mountain before descending Emigration Canyon to research park and the finish. I did a 2.5 mile warmup making trips back and forth to my car for various nonessential reasons. When the race started, I headed out with a group of 10 or so, no one I knew. It was slow. I decided someone needed to do something to pick things, so why not me? In a wanton display of hubris, I made a strong move and gain 10m on the field quickly. I was alone foe a bit before getting caught by the eventual winner. We traded leads pulling up the hill. Then he separated and I never caught him. As I neared the top of Little Mountain I was caught again, by second place guy. That would be the last position change. The miles up to Little mountain were 7:04; 7:37, 7:02, 7:23. Slow but it's a rough way to start a race. I felt good and in control heading down Emigration, but never fast. Miles were 6:09,6:11,6:13,6:06,6:06,:6:08,6:09,6:03. Last mile was flat and tough, 6:18. In retrospect I was slower at the start of the descent than I should have been--it's the steepest downhill section. I seem to have forgotten I was racing. I like the tight range of the miles in the canyon, I could have run a couple more of those I think. Whether I can put effort like this together in a marathon is an open question. Marathon pace is probably 6:35-6:40 in all likelihood.

Great to see my little family at the finish--had fun cooling down with them, added another 2.6 of miscellaneous easy miles.

Millcreek Canyon: I headed up Rattlesnake Gulch to Pipeline, ran east to Birch Hollow, and back down the road. I ran at 10am and it was Labor Day, so tons of people on bikes and hiking on Pipeline.  Lots of stopping and dodging people, bikes and dogs; not used to that since I'm usually on the trail early in the morning.

No speedwork today; legs just not ready after racing (showing my lack of recovery ability and general lack of fitness).  I ran from home; still trying to find a route that isn't a long  downhill start and long uphill finish.  Headed on Wasatch to the Grandeur Peak trailhead, which is worth exploring much more (i've not run up that way before).  Ended up just under 7 miles for the run. Then I took the boys off to their first day of preschool (L) and Kindegarten (J). So proud of them!

4.5 on the treadmill in the morning. 4.5 at lunch. 4.5 x 2 = 9. 

Pipeline trail in Millcreek canyon from Birch Hollow to the top of Rattlesnake Gulch. Started at 6am -- it was dark, very dark for the first 3 miles. Sun started to make an appearance on the run back to birch hollow.

From Blue Star through upper Holladay.  Getting much cooler in the morning now!

Started at Foothill Sbux; out and back to 11th Avenue, picked up some company and then headed on a south loop to 4500 south before returning north through Holladay.  Long morning, but took it SO easy.  Total running time 3:11; but I never stopped my watch for the many, many breaks we took along the way.

From home, I ran down the hill to the mouth of Millcreek Canyon (about 1.5 miles) and up the canyon another 2.5, before turning around and heading back.  This is the first out and back I've done up the canyon road and it wasn't too bad. It's a climb for sure, and the descent has some drops that my body may not love but it is runnable and better than many of the options nearby.  

AM: Workout with the Black Sheep. Met at East High but Bill Cobler and the team were on the track so we headed to the U for some fartlek action. That was fun and then someone suggested heading to the U track, which was even more fun.  We ran 4 x 600m.  Times were: 2:05, 2:03, 2:01:1:53. Then a cool down back to the cars at East.

 PM:  2.75 miles out and back from my office through Marmalade Hill neighborhood via Quince Street.

AM1:  Four miles on the treadmill at home.

AM2: After driving to my office; Four miles out and back to Warm Springs Park before beginning work.

Tour of holladay from Blue Star -- easy easy pace.

Probably the last of the 20 milers before St. George.  Of the 4 I've done, this was probably the highest quality in terms of pace and terrain.  The route included 1560 feet of elevation gain. The pace was generally easy, but there were a couple of sub 7 minute miles tucked in there too; and some nice downhill pounding at the end. No leg soreness the next day, which was a nice outcome. 

Two miles on the Skyline High track while my boys cruised around on their bikes.  

Seven miles on the treadmill.  I'll just leave it at that.

Workout with the Black Sheep. From East HS, we ran the 1.89 miles up to the new track at the U of U -- 9 lanes of springy goodness.  On the track we ran a ladder: 400/800/1200/1600/1200/800/400, with 100m walking recoveries. Times were: 86s (400m)/2:53 (800m)/4:24 (1200m)/5:40(1600m)/4:15(1200)/2:42(800m)/74s (400m). 

 I felt a little sluggish in the first couple of intervals, but the mile seemed to kick things in gear.  The final 400 was about 92% effort -- legs felt good but breath felt a little short. Recovered 1.89 miles back to the car.

Eight miles on the treadmill -- 7:30 pace.

7 miles from FH Sbux, some socializing, and then another mile for kicks.

Some weekend commitments required that I do the last "longish" run before the marathon today.  Began at 5:15 am from Blue Star on 2300 E with two other crazies.  Ran 3.5 and picked up another crazy.  Two of the crazies split off at about mile 7, leaving two of us to fend for ourselves the rest of the run. I was not feeling great -- stomach was not in great shape and I was relieved to see that remodeling projects had resulted in some welcome portos on the street. Stomach calmed down a bit and I ran miles 13 and 14 at "spicy" pace: 6:16 and 6:24, which was not bad considering that both miles were long climbs.  

From the Lodge at Snowbird in Little Cottonwood Canyon, I ran four miles up the canyon, which included a couple of miles on the Alta Summer Road.  It was a long slow climb. Then I ran down, which was much easier. I decided to use the descent to work on a little bit of downhill effort, since I haven't done a great job preparing myself for that at SGM.  Splits were 6:02, 5:58, 5:53, 5:58.  It required very little aerobic effort, but did require some pounding on the legs, but they're fine today. 

Six miles on the treadmill. All caught up with "Breaking Bad" on Netflix. Not sure the treadmill runs will be quite as bearable.

Mini workout with the Black Sheep in the rain on the Highland HS track.  1.3 mi warm up around Sugarhouse Park, and then to the track for 3 sets of 2 x 400m, 1 x 800m. Set 1: 1:36:1:30/3:00; Set 2: 1:25/1:26; 2:54; Set 3: 1:24/1:24/2:47.  Ladies and Gentlemen, this concludes speedwork prior to the marathon.   I probably would have added a fourth set but it was really wet and getting cold and I didn't need to use my energy just to keep my body temp up. Hay is in the barn for better or worse! In keeping with recent workouts, my splits got faster and much easier after a couple of reps.  I don't know exactly what to take away from that except maybe one function of being a little older is it takes my body a little longer to adapt to harder effort.

A mile on the treadmill -- that's literally all I could squeeze in before rushing to the office.

Nice leisurely run from FH Sbux with a group of 4.  

Six miles from Blue Star.  Easy EZ e-z

We ran the Cucina loop on a beautiful fall morning. It was dark the entire climb up to the Shoreline Trail but no problems.  Lots of great colors and and awesome scone at Cucina awaiting at the end.  There is a ton of climbing in this run and one could say it's not an ideal pre-marathon week run, but I feel fine and it was great.