The Life Of Riley

I was signed up for the Provo City Half today but decided to visit family in Rock Springs, WY over the weekend instead so when I got here yesterday I looked for a race.  I found out about this fun run last night and believed it was a 5k.  There were about 150 participants and many of them walked, so not a lot of competition as it was more a fundraiser then a race.  When I got to the start I was told it was 4 - 5 miles to the finish, no one really knew for sure.  I don't believe that anyone had even really clocked it off, I was then handed a pink piece of paper with the street names of where to turn on the course.  This was very easy instructions for the locals of Rock Springs but for an out of towner, the directions made very little sense to me.  I memorized the street names of the first few turns and which way I needed to turn (left or right).  I decided that I was going to push for a PR for a 5k because I don't really have one and I will just cruise after that until I hit the finish somewhere between 4 & 5 miles.  I left the group early on and was alone.  I hit the 3.1 mile mark on my Garmin in 21:09 I then back off a little and cruised to the finish at 4.5 miles in 32:05.  I beat the second place guy by a few minutes.  This was not really an official race with a large clock and finish but it was a good time and it is most likely the only time in my whole life that I will be able to say I took first place overall in a foot race.

Back from Rock Springs.  Ran 8.3 miles @ 7:47 pace.  Today is suppose to be my rest day but since I only put in 6 yesterday in Rock Springs instead of my 18-20 long run, I figured I had better get on it.  I am feeling stronger each day with my running.  Today, the first couple of miles felt a little cruddy but once I warmed up I felt great.  I'm happy with todays run.  Only 6 more weeks unitl my first full, and I'm getting a little nervous hoping that I will be ready.  I will be!!!

Good start to the week.  Ran 8.5 miles with a 7:57 average pace.  Ran down Salem Canal Road until it T's @ exactly 4.1 miles from my door step, I ran back into about a 5 mph headwind.  I felt like I was coming back a little faster then I went out but it must of been the wind, at 4.1 I had a 7:55 average pace, I thought I would drop that coming back but I actualluy lost a couple of seconds, but all in all I ran somewhat consistent splits, all from about 7:50 - 8:05, that's about as consistent as I get at this point.  Less then 6 weeks til' D-Day.  I'm thinking in the 3:40:00's for my first marathon, God willing...

Tonight was the first time that I have really enjoyed speed work.  I think I have finally hit a cusp to where my body will do what my brain asks it to, more or less.  I did 800m repeats, here are my splits.

800m - 3:10

800m - 3:00

800m - 3:00

800m - 2:56

I ran 400m jogs in between.  I know it's not fast to a lot of people but for me I am very pleased since I have only been really running for just over 4 months now. 

Nice run this evening except for the wind.  Started off to run 8 but I felt great at my 4 mile mark where I was going to turn back so I decided to loop from Salem, head towards the golf course and then head back on Salem Canal Rd.  Once I started back I hit a 1,000 MPH head wind or so it seemed at the time while I was also headed up a pretty decent incline towards the Canal Road.  As you can see by my splits, the wind and hill really got the best of me.  This lets me know I still have a lot of training to do before I get consistent with my splits on anything but flat ground.

7:48, 7:44, 7:47, 8:12, 8:25 (hill), 8:35 (hil & wind), 8:20 (cresting the hill), 8:42 (catch my breath), 7:43, 7:26

At least I got it back for the last two.  I need to do more running in an air tunnel up a hill...

No miles today, resting for my 20+ miler on Saturday, but I did purchase me a new Motobecane Fly Team bike.  It's loaded up with XTR componenets throughout.  I played around on it tonight and think I am really going to enjoy X-training on this.  I am happy happy...

First 20 miler on the road, and I learned that I am not as trained as I thought.  I had an average pace of 9:24 wich is 35 seconds slower then I paced on the TM when I ran 20.  I ran into wind most of the run today, the wind was blowing out of the South West and I ran kind of a triangle route which had me running into wind on two of the three legs.  It was great training for me, but it made me realize that I have along way to go in the next five weeks to get the time that I am shooting for.  I just need to remember to enjoy myself and have fun and not to get frusterated when I run a little slower then I expect.  I have only been running for just over 4 months, I think I have come a long way from where I was in January.

A nice little run today.  Battled with the elements again for a couple of miles.  It seems like ever day lately, I have a nice headwind for a portion of my run, but I'm taking it as a blessing, it is helping me get stronger in my running.  I am happy today with my splits, not as much my consistency but the I'm happy with the pace for being in both the wind and the rain and I even picked it up towards the end.

8:01, 7:45, 7:18, 7:30, 7:54, 7:28, 7:12, 5:52 (last .4 pace)

7:31 Average

A little of this & a little of that.  Marathon is getting close.

Today is kind of a rest day for me.  My body is telling me to back off a little so I just put in a nice slow 6 miles at 8:34 pace.  Only a little more then 4 weeks til UVM.  I'm going to get in 21-22 miles Saturday, I only have a couple 20+ milers left before race taper. 

Hit my 700 mile mark tonight for 2010.  I got in 10.3 miles at an 8:26 average pace.  My body is cryin' home to momma.  I am going to rest tomorrow and go for 22 on Saturday.  I hope that goes all right.

22.2 miles in 3:35:XX - second to last long run before marathon.  Today was a little slower then I wanted but who cares.  This is the furthest I have ever ran.  My first 18 miles were about where I wanted to be as far as pace but the lst 4 really ate my lunch.  I would like to be right about 3:40:00 for my marathon, I'm not quite sure where I will make up 4 miles.  Only 4 weeks left. hmm.

Feelin' good tonight.  I have rested the last three days since my Saturday long run.  My body was telling me it needed a break after 3 hard consecutive training weeks.  I ran 10 tonight at an 8:24 average pace.  I finished off with a 7:20 for mile 9 to try to help my body get used to not wanting to slow down at the end of my run.  Just 24 days til D-Day.  "God be with me."

6 Mile tempo run at 7:40 average pace and then finished off the run with a couple of easy miles.  I think this was a tempo run, I'm not really sure what dictates a tempo, from what I have read on other blogs, it is an average pace of 30 to 40 seconds faster then marathon pace.  If that's tempo, that's about what I did.  Cool...

My new longest!!!!  I am ready for UVM.  I have 3 weeks left, I'm going to hit it hard this week and taper for the last 2.  I averaged a 9:05 for 23.8 miles and for my last mile, I picked up the pace to 8:50 just to prove to myself that I could finish strong.  I ended up on the TM for this long run.  I woke up at 5:20 am and the rain was pouring, I waited until 6:00 to see if it would stop and to no avail, I checked the radar and it appeared to have a giant blob of green over Utah County so I rolled the nordic track in front of the big screen and went to town.  3:45:XX, that's a long time on the TM but it was better then the rain.  I ran for only a couple minutes longer then last Saturday and added 2 miles to my distance.  If I can peel another couple miles off I will meet my 3:40:00 time that I have been aiming for for my first marathon.  "Thank you for another wonderful day."

Hills tonight.  I figured I had better get some up & downs inbefore UVM.  Ran the road to Elk Ridge from the highway to the top to the highway to the top to the highway and then half way back up to the turn down to my house.  Here are my splits. (7:45 average pace)

1-7:25

2-7:49

3-8:53

4-7:11

5-6:46

6-9:25

7-6:18

8-8:51

9-8:15

Set out for 8 miles and got just 2 away from home and started to feel a little tension in my right IT Band.  I must have pushed my hill last night a little too much.  I turned around and decided not to push it, it's too close to race day to mess around.  I will give it tonight on some profen and try again tomorrow.  (8:12 AP)

Stupid IT Band.  I was planning on killing this week before my two week taper but after Monday's speed - hill workout, I may have messed that plan up a little.  I want to make sure I don't damage myself any worse.  I put in 5 miles tonight at 8:34 AP and then a little slow .8 mile jaunt.  My right IT is not killing but I definatley can feel it.  I'm still not experienced enough to know if it is better for me to have short slow runs during this period in my training and maybe chance inflaming it worse or if I should just rest for a few days.  Oh, the trials & tribulations of trying to complete my first marathon.  What a Blast!!!

8.5 Miles today @ 7:44 AP.  My right IT band did not really bother much either.  I just needed a couple of slow days to repair.  2 weeks 2 days until race.  Ooh...

Beautiful Morning.  Ran down Salem Canal Road, up by Spanish Fork Golf Course, & then went up a deer trail and jumped onto the Salem Canal Access Road and followed the canal back to Payson.  It was irrigation day so all the gates were open and I did'nt have to jump any fences to follow the canal.  Saw a bunch of deer, some ducks, a couple of attack dogs, and a whole mess of birds.  The temperature was perfect.  2 weeks til' D-Day!!!

A little biking today.  Rode about 6 miles at Utah Lake and around the house.