A clydesdale no more!

My girls haven't done a race for a while so when I saw the South Davis Community Hospital Superhero 5k on the schedule I thought they would have fun with that.  Ordered them costumes (bat girl and black widow) and I just wore a superman shirt and red shorts.  Couldn't find a red cape.  They wanted to run this one on their own which forced me to actually race a 5k.  I told myself I wouldn't race one until I was ready to run it under 20 minutes.  Guess I had to give it a shot. The horn went off and a few high school kids jumped into the lead.  Another guy passed me but I could tell he wasn't going to last the entire race at that pace.  I wasn't wearing my Garmin so I wasn't sure how fast I was running but the pace felt hard.  Hit the first mile marker in 6:20 which is exactly what I needed on this course for a sub 20.  As we made the turn on to Porter Ln with a very gradual incline, I started moving up on 2 runners.  Continued to run controlled and past them close to the halfway point.  Tried to keep the pace to discourage them from staying with me.  It worked on the older guy but not on the high school kid.  He would catch up then drop back.  Continued this for a half mile then I started to gap him.  I knew that my only chance of beating him was to have a good enough lead before we made the final turn on to 400 north.  There was no way I was going to out kick his young legs.  Thought I had a good enough lead but heard him coming up fast with 0.2 to go.  He flew by, I offered words of encouragement and cruised to the finish.  Finished in 19:33 but I suspect the course may have been slightly short.  Still sub 20 even if I added the extra distance.  Ran back to find my girls.  Gracie was doing great (finished in 27 minutes - a 2 minute pr) but Emma was struggling.  Once I got to her, I just told her to run easy to the end.  No more stopping.  She was disappointed but still felt good about completing the race. 

Got home and felt good enough to put in a few more miles.  It was cool enough outside that it wasn't too punishing.  Ran down to the LPT and put in 12 additional miles.  Averaged 8:15/mile and felt great. 

Absolutely no energy today.  Cut the run a little short because I just wasn't feeling it.  Felt the same way at the gym yesterday.  My weight dropped a few pounds over the weekend so I'm guessing that I am very dehydrated which is what is causing the lack of energy. 

Crossfit:  All arms today mixed in with 3 six minute runs (cycle 1: dumb bell hammer curls, dumb bell shoulder presses, bar presses; cycle 3: TRX curls, TRX T's, TRX tricep presses; cycle 5: band curls, band rows, band presses).  While it was a workout, it was not nearly as hard as some of the other days.  I feel kind of dumb struggling through all of the regular exercises then blasting through the runs. 

Started out with a couple of sluggish miles then picked it up.  Last 5 felt very good. I realized that running 2 races in one week after not racing in a year took more of a toll on me than I anticipated. 

Got a little later start than I planned and knew the heat could potentially be an issue.  My plan was to enjoy a Garminless 17 miler.  Didn't care what the pace was.  Just wanted to get in some miles.  First 2 miles to the LPT were a bit clunky but then was able run a little smoother once I hit the trail.  As I hit the turn around point and the wind was no longer blowing into my face, I realized how warm it was.  Got to mile 11 and realized how thirsty I was and took my last swig of Gatorade.  Got to 15 and felt fine so decided if I could make it 1.5 miles more to the park with the water fountain, I could get to 19 for the day.  Actually felt good for much of the run.  Not sure what kind of person puts in a 19 mile run with no race on the horizon.

Started the morning with a session at the gym.  Tough workout made much worse by the assessment by the trainer that I have absolutely no ab muscles.  He saw me struggling with one of the exercises and wanted to feel my abs.  After much poking and prodding, I don't think he could find them.  You would think that after running thousands and thousands of miles that I would have accidentally developed some ab muscles.  Got home and decided to run a few miles to clear my head and lift my spirits.  My legs were still tired from the workout and took a mile to get into a good rythmn. 

Hot and windy and I am very tired so the run kind of suffered.  Happy to get some miles. 

A little bit of everything at the gym today including a 7 minute run (1 mile).  After the gym, I went out for a few more super easy miles.  Not sure if it is really worth putting in these miles but I'm trying to make an effort maintain decent weekly mileage.  Checked my body fat % just for fun and it is down 3% in the last month and 7% since January.  Still have quite a ways to go. 

Did not feel well at all this morning.  Skipped the gym because I am pacing the 1:35 group at the American Fork half tomorrow.  I was afraid that if it was a heavy day, I would be too wiped out to run well tomorrow.  Was hoping for a few spunky miles to get used to the 7:15/mile pace but never could get going.  The race is a downhill course so I will be fine but wished I felt better going into it.

Stumbled out of bed at 3:45 this morning - literally.  No idea what my problem was but I was light headed and couldn't stand up straight.  I imagine this is what being drunk feels like.  I had serious concerns about running this race.  Got ready, got to the busses and didn't feel any better.  Figured that I would give it what I had and hope for the best.  Pacing 1:35 is a little different.  The runners are a little more serious and it is too fast of a pace to hold a conversation.  My main focus is to maintain a good, even effort and just be a target for the other runners.  Becky had an aggressive goal of 1:35 as well so her plan was to stick with me as long as she could.  As the race started, I had a real hard time locking in the pace.  Becky had commented that it felt like we were going a little slow and sure enough we were 10 seconds/mile slower than we wanted.  I was finally able to find the right effort during the second mile and settled into a nice rythmn.  We built a 30 second cushion and maintained that. I walked the second aid station to give back a little time and Becky continued on.  That was the last I saw of her.  Actually, I was able to watch her the rest of the race from a minute behind her.  The rest of the race was pretty uneventful.  Was close to right on pace at every mile marker.  The hill during the 11th mile took a decent amount of effort but once you crest it, it is smooth sailing the rest of the way.  I was 10 seconds ahead of schedule at mile 12 and kept the pace even during the last mile.  Somehow ended up 30 seconds early. Finished a little too soon but it was close enough.  Becky ended up running 1:33:42 which was incredible.  She was worried about 1:35 and she absolutely destroyed her goal. 

After looking at the splits, it looks like it was mile 10 that did me in.  I don't think I gave the big drop at the end of the 10th mile enough credit when I developed the pace weights.  I am not going to adjust it because I don't want to take the seconds away from any of the other miles.   

Mile	Actual	Target	Seconds Diff
1	7:10	7:15	-5
2	7:05	7:17	-12
3	7:19	7:19	0
4	7:14	7:06	+8
5	6:56	6:53	+3
6	6:52	6:53	-1
7	7:07	7:10	-3
8	7:08	7:19	-11
9	7:25	7:21	+4
10	7:11	7:28	-17
11	7:29	7:28	+1
12	7:21	7:21	0
13	7:26	7:28	-2
13.1	0:49	0:48	+1

Killer workout at Firehouse which included a couple of runs.  I didn't finish the other workouts in time to get to the last run so I had to stay after class to get it in. 

Very low energy during the run this morning.  I'm running Ragnar (ultra) on Friday and may be in trouble. Breaking in a new pair of shoes and they gave me blisters.  I love the cushioning of new shoes but it always takes a few runs for the insoles to feel right.

Workout at Firehouse was geared towards legs which concerns me with Ragnar coming up.  My legs were already sore from a basketball tournament at work and this probably won't help.  I find it interesting how my legs get sore when I ask them to do something a little different than they are used to.  It goes to show how running targets specific muscles and neglects the others.  I struggle with the exercises that require balancing on one leg (cranes, lunges, etc.) because for the last 10 years I have trained my legs to focus solely on propelling my body forward in a straight line.  The workout this morning included a 0.5 mile run and a 1.5 mile run.  Couldn't finish all cycles in the allotted 40 minutes so I stayed after to finish them up.  After 4 weeks at the gym, I am feeling less like a misfit.  I can finally get through most of the exercises without asking what we are supposed to be doing.

Skipped the gym this morning because I was worried it would trash my legs.  My calves are killing me from yesterday which will make running from Pineview to Snowbasin tomorrow a whole lot more interesting.  Went for a nice and easy run to flush out whatever garbage is hanging around in my legs.  Weather was nice and cool.  Hope it stays this way tomorrow. 

I'm not a real big fan of Ragnar but can't seem to say no when asked to join a team.  This year, I had an opportunity to run it ultra style again.  If you are going to do it, may as well make it as painful as possible.  I was the last runner covering legs 11, 12, 23, 24, 35 and 36. 

My first run started at 7:00 p.m. and was the lovely climb from Pineview to Snow Basin finishing up with 2 mile loop on the trails around the ski resort.  I actually really like the run up to Snow Basin.  I did it a few years ago when runner 11 only went up half way.  Started out a few seconds behind a runner and he steadily pulled away for the first mile.  Figured there was no need to be pushing too hard this early.  He gradually started coming back so I kept the effort higher than it should have been.  After passing him, I kept pushing because I didn't want him to pass me.  Ened up giving more of an effort than I should have but it felt really good.  Leg 12 started with an intense climb during the first 1/2 mile.  It about killed me.  Once it leveled out, it was kind of fun hitting the trails.  I'm glad it was still light out as running this in the dark would have been treacherous.  Weaved my way through the trails and finished up back at the resort. 

After a full night of mixed up exchanges (sorry Kam!), concern about a possible missing runner and about 45 minutes of sleep, my 2nd set of legs started at 6:50 in the morning.  I did not have any night time runs this time which was strange for a relay.  During my run up to Snow Basin, I noticed my feet were slopping around in my shoes so I opted to wear a pair that only had one run in them.  There was a lot of slipping during that one run so making this decision was incredibly stupid (more on that later).  The run was 11.9 miles and was a gradual climb by Rockport and into Oakley.  Of course, I started out too fast again as I was drawn into the long string of runners I could start picking off.  Passed the guy in orange shorts that I battled with during my first leg.  He was wisely taking it easy (more on that later).  I felt great during leg 23.  Both legs were supposed to be unsupported so when my van passed, I told them to go on ahead to the last exchange.  Crusied through the chute at exchange 23 and was moving well.  A girl went flying by me shortly after the exchange and I think it took the wind out of my sails.  Felt like I lost all of my energy.  In reality, I was entering the section of the run that included a long slow climb.  Not steep by any means but enough to sap you of all of your energy.  I just beared down and plugged along to the end.  My pace slipped into the 8's for a couple of miles but I recovered and was able to finish the last 2 in the 7's.  After finishing, I grabbed breakfast at the Oakley fair grounds (always my favorite part of Wasatch Back) and we were on the road again.  I think I shut down at this point because I remember very little from here on out.

Did the typical relay thing for the next set of runners.  Holly ran 16 more miles (bringing her total to 42+), Jake ran, Jorge ran, Josh ran, Kam ran, we messed up another one of Kam's exchanges (sorry - I really tried to get him there), then Jorge charged up Guardsman Pass.  Now it was my turn for a 1 mile climb then 8 screaming downhill miles followed by a nice little jog around Park City.  Well, that was the plan.  Took off and loved the first uphill mile of my run.  Charged to the top of Guardsman and was ready for the fun.  Once I got to the downhill, it didn't take long for me to realize that my shoes were not tied tight enough.  My feet were slipping around .  The first mile was about the speed I wanted but my feet were getting major blisters and they were killing me.  A girl went flying by me and I just let her go.  Then I heard another runner approaching.  Looked back and it was the guy in orange shorts.  He blew by me and I had no chance of keeping up.  Tried to take some satisfaction in the fact that I beat him 2 out of 3 legs but he was crushing me on this one.  Tried to settle into a comfortable pace but could never find one.  Felt like my legs were run through a meat grinder and somebody took a cheese grater to my feet.  How was I going to finish this 11+ mile run?  Dropped into Park City and the elevation drop was more tolerable.  I was frustrated because I couldn't take advantage of it.  The section on the backside of Main Street was rough because I could smell all of the food that was being cooked.  All I had eaten in the last 2 days was a couple of protein drinks and a turkey sandwich.  I was hungry!  Closed in on the high school, went down a flight of stairs (seriously?) and cruised through the chute at exchange 35.  Thought all that was left was a comfortable 3 mile loop.  Ragnar had a different plan.  Had to climb up the side of a mountain that was too steep to run.  Thought I was being a baby but took some comfort in that everybody else was walking and they hadn't just run 8 miles.  My excitement of reaching the top was quickly squashed as I realized that I had to go back down something that only slightly resembled a trail.  Wasn't even wide enough to call it single track.  Roots and rocks were everywhere.  With the blisters on my feet, I had no ability to properly manuever down the hill.  I knew it was going to be a grind but I had to get through it.  Nothing like a couple of 13 minute miles to destroy your ego.  Got to the aid station at the end of the dirt road and sucked down as much water as I could.  All 6 of my legs were unsupported and I foolishly did not take water with me on the last run.  Once on the paved road, I had no energy left.  All I could do was focus on putting one foot in front of the other.  It was a little demoralizing thinking that I am a decent runner and I was struggling to keep up with the people around me.  With a half mile to go, I came across another runner struggling and walking.  Told her that it was only 1/2 mile to the end and she had to run the rest of the way with me.  She picked up the pace and finished well.  I bumbled and stumbled the last little bit and finally got across the finish line. 

While it was a good experience, doing 2 ultra Ragnars was enough for a lifetime. Nobody ask me to do it again because I do not have the ability to say no.  Two days later, my calves are completely trashed and I can barely walk. 

Debated whether or not to go to the gym today as I can barely walk.  Everything feels great except both of my calves are extremely sore.  Went to Firehouse and luckily the workouts were not heavy on the legs.  I actually felt better while I was there than I have all weekend.  Ran 1 very slow mile while I was there.  Still struggling to walk but know the pain will eventually subside.

Still unable to walk/run correctly so I went to Firehouse so I could get some exercise in.  Hoped/prayed it would be easy on the legs and little to no running.  Was relieved when I saw the board and it was mostly geared towards upper body.  The sprints and jump rope concerned me but I actually had zero pain/discomfort while working out.  Walking around the rest of the day, on the other hand, has been quite interesting.

Nice run to elephant rock with Kam, Allie and Tara.  My calves are still problematic so I probably should not have run, let alone run hills.  Going up was fine until we got close to the rock.  I felt stabbing pains in both calves.  After a short break at the rock, we continued up the trail to extend the full run to 8 miles.  For future reference, the poop on the trail is the 4 mile mark.  Coming back down was fine until the last mile which was quite painful.  The other 3 decided to play in the river but I didn't want to go through the hassle of taking off my shoes and socks so I headed home.  Walking is quite painful so I may have to take tomorrow off. 

Changed my mind about going to Firehouse 3 times this morning but eventually made my way to the gym.  Should have stayed home.  Pulled my left calf muscle during one of the exercises.  It was a tough overall workout so glad that I went, other than the strained calf.

When a spot opened up for this pacing gig, Becky volunteered me to join her.  Wasn't overly excited about it but felt better about it by calling it a date night.  Going into this, I had two big concerns. First, I was sitting in the blistering sun all day watching soccer games so was very concerned about being dehydrated - especially considering my propensity to wilt in the heat due to my size.  My biggest concern, however, was that my calves are still damaged from Ragnar.  Not sure if I'm ready to call it an injury yet but they are very painful.  Sometimes I think I just create potential issues just so I have things to worry about.  Pacing the 1:50 group should be just a comfortable long run but with the flat course and the race time temperature in the 90's, this is about 9 minutes slower than most races so I was not 100% confident I could hit the goal. 

Got to the starting line and geared up with all the different types of lights.  It was a super small race (120 runners - 20 of which were pacers) so we knew that we would most likely be running alone.  We had a few people start out with us to take advantage of my head lamp but were completely alone from miles 3 to 12.  Pretty uneventful run.  We were within 10 seconds of our goal time the entire race.  Realized at mile 5 that the Garmin was going to measure 0.1 short so we tried giving a few seconds back every mile towards the end to account for Garmin/course error.  At mile 12, we came upon a girl that was struggling.  Told her to stay with us and she was able to pick it up and finish ahead of us.  I guess helping one runner at the end makes it worth the effort we put in.  Ended up crossing the finish line 30 seconds early but the RD confirmed the course was short so I will consider it a success.  It definitely took more effort than a typical race but it was a fun experience because I got to spend an hour and fifty minutes with my favorite runner.

During the run, I had major pains in both calves.  They were especially painful on the little up and down sections going into and out of the underpasses.  It makes running a little less enjoyable but they will eventually heal.