my makeup may be flaking

PM Campus loop tempo 4.65 miles in 29:42. Had a hard time with this tempo because of the cold and inversion; my heart couldn't find the right rhythm in the first mile.

1.2 miles in 8:54 (very slow due to uphill+3 flights of stairs)

1.45 miles in 8:49

2.0 miles in 11:59

In the last 2 miles I ran straight into the crowd from the basketball game. Hopefully I didn't hurt anyone.

Fast-finish long run. 17.8 miles with 6:23,5:59,6:07,6:00 from 13.15-17.15

splat

Long run with the group.

For the 10 days I've started to feel really crappy again (head/heart wise). The exact same thing happened at this point last year, making me think it's something to do with winter. I'm just going to grind out mileage for a while.

Feeling much better today and put in som faster miles on the way home.

AM 2.5

PM MWML-run of 12.2 (7:32AP) I was just starting to get going with a fast finish when I slipped and fell on some black ice. Hobbled in the last two miles. Apart from that, I'm starting to feel much better...maybe due to improved air quality?

Whoops

AM 4

PM 9.5

3*2mile (5:46-5:41,5:50-5:46,5:55-5:52)

AM 2.5

PM MWML 12.3 6:57 AP Really, really bad air. Ran from the U to Parley's Terrace/Country Club and then home.

10*(1min on-2min off)

Slightly disappointed in this race as I think I am capable of 10 seconds per mile faster. However, during the middle part of the race my heart rate couldn't really get high. I actually started to feel better towards the end of the race.

Splits

After wards I did another 5k time trial in 19:24 (splits 9:55,9:29=6:22,6:06 pace)

With Josh Fritz Allie and Collin. 7:29 avg

8.05 miles in 48:11 on FH Track. Reversed directions every 20 laps.

Approx splits

5:47,5:53,6:02,6:01,6:09,6:04,6:00,5:56 pace for last 1.05

I really paid for that first mile, which was only 7 seconds slower than the 1st mile of my 5k. No heart problems today, but my legs were burning during the middle miles.

3 sets of 8 laps on the Field House track. My goal was to get all of them under 6 minutes, but that was a failure

5:57.7 (5:40 pace),1:42 lap jog,6:02.2 (5:45 pace) (1:52 lap jog) 6:08.5 (5:51)

I then ran 5 laps in 6:58 before deciding that the last repeat sucked, so I did one more in 6:06.8 (5:49). I know this isn't the best I can do as I ran 24 laps in 18:24 about 3 weeks ago, I think I might just be underperforming slightly because of high volume.

Good timing with this race. It started to snow right as the race started but it didn't really come down until right when I finished. First mile was 6:03 (5:24 adj?)  and ran basically side by side with Thom Kuelhs in 3rd/4th place. Right at the mile we went up a really steep hill about 500m long. We stayed together until about 1.35 miles when the course turned down. Right when it became downhill I started to separate from Thom gradually. My second mile only 6:23 (5:42 adj) but it included the big hill. Ran last 1.107 in 6:06 (5:30 adj pace). This mile probably should have been faster but I was worried about footing on the corners and steep downhills.

Tempo run in 20:27 (6:41,7:08,6:38)

Course tool says 17:13 & 19:00 for my two loops. I don't think my peformance was THAT much better than SLCTC, I think I just run better on rolling courses.

10 mile tempo targeting 6:10 pace.

6:03,5:58,6:07,6:02,6:10,6:14,6:16,6:08,6:19,6:01 pace for last 1.13

6:08 avg

Midweek Midlong

Calves were pretty sore today so I just ran easy.

Goal 36:30

Started out tucked in behind a big group of Sasha, Dennis,Collin, Rob, Steve Ashbaker. I knew the pace was quick but my breathing was pretty relaxed. Came through the first mile in 5:28. The last time I ran that fast for a flat mile was August 2012 (Dart Challenge). I felt great though, my heart was fluttering a little but it settled in and I decided to push to the front of the group. Sasha, Dennis and Collin stayed right with me. I hit mile 2 in 5:39 still feeling good. In the 3rd mile I lost some ground to Dennis and Sasha, but it was still 5:39. I was right at 17:20 for 5k. That's 30 seconds faster than my 5k two weeks ago.

Unfortunately, right as I turned around I understood why I was running so fast. The wind was much stronger than I anticipated and I had a lot of trouble getting going again. Collin caught and passed me. I wanted to work together with him but he quickly gapped me. Mile 4 was 6:28 and I realized that I might not break 20 for the second 5k. Fortunately the wind let up a bit and I picked it up again to 6:20 and 6:08 for the last 2 miles. Last .214 in 1:11.

My 5k splits were 17:20 and 19:35, I may win the "who had the biggest positive split?" battle. However the first 5k was the fastest I've run in a while and I'm not really used to moving my legs that fast.

The wind reading at the airport was 10mph coming from the North, but clearly the wind was coming from the West. If we assume a 10mph wind coming from the West then that actually reproduces my splits pretty accurately and indicates that the wind cost us about 20 seconds.

AM 6

PM 9.6 including 2*3miles in 17:35 and 17:37 (adjusted 17:29 and 17:31). Did these at Liberty Park with similar splits both times.

Midweekmidlong

10 including 5*(5mins on-5min off)

My goal time for the race was sub 38 and my plan was to get out really fast.

On the initial climb I tried to keep it close to Dave and Ben and I did a decent job. Heart bothered me a little on the initial climb but it was fine for the rest of the race. We crest a hill about half a mile in and I tried to get my turnover going. I was happy to see 5:35 (5:24 adjusted) for the first mile, which included some climbing. I was about 10 seconds behind Dave here.

Second mile is very aided and I ran 5:13 (5:38 adjusted), losing another 10 seconds to Dave. The course gets tough in the third mile (5:50/5:44 adjusted). Hit halfway even faster than last week (3miles in 16:39 approx 17:15 5k) but then just like last week I have to turnaround and run back up. Mile 4 is not so bad (6:11/5:55 adjusted). But I'm starting to feel like my effort is dropping as I can no longer see anyone in front or behind me.

At about mile 4.5 we start to climb a really steep grade that goes on for about half a mile. Still managed 6:53 (5:50 adjusted) for the 5th mile but my legs are on fire. I let my pace slow way down at the start of the sixth mile and this is the only spot where I was disappointed with my effort. Mile 6 was 6:50 (6:15 adjusted) and then I finished with 1:13 for the last little bit.

First time I've actually met a prerace goal in a while. Course tool says 35:52 which is encouraging as I feel I could have squeezed out another 20-30 seconds.

KFC loop

whoops again

Not quite sure of the time yet.

Given 16 accidental miles yesterday, I was a little concerned. I also experienced some hearing loss during the warmup which made me concerned about blood pressure. I decided to run conservatively and ease into it. I let the big pack go at the beginning and started out with Steve Ashbaker, Rob, Taha, Kassi and Sariah. My stride felt smooth and strong but at the same time we weren't running very fast. Only managed about 6:06 for the first mile which is downhill. I was leading a really big pack and everyone else was content to line up behind me for the most part, but I didn't mind as there was basically no wind.

Ran 5:58 for both 2 and 3 and even took a sip of gatorade at 5k (18:42). In the 4th mile I started to hurt a little, but I picked it up to 5:52 which still didn't feel very fast. As usual I had a tough time with the turnaround and couldn't get my legs going again. Mile 5 was 6:00, but I had no gapped everyone behind me and was closing in on Steve. I really pushed the 6th mile to catch and pass him (5:52). Reached 10k in 37:10 but now I had no one to chase as I could barely see the next person ahead. 5:56 for the 7th mile, but then I faded to 6:05 and 6:04 for the last 2. 1:49 for the last little bit.

Overall, an ok time given that I ran so much yesterday. I'm only 3 minutes off my best time on this course, which doesn't seem like it's all that much. I think I just need to get used to running sub 6 minute miles again.

First track workout of the year. Same as my first track workout last year. Goal was 2:40 for the 800s and 75 for the 400s.

4x800m (w/90 seconds rest)

2:40.6,2:38.4,2:39.3,2:40.2 (avg 2:39.6 vs 2:48 last year)

4mins jogging rest

4x400m (w/60 seconds rest)

75.3,73.5,74.1,76.1 (74.8 avg vs 76.5 last year)

Campus tempo loop (~4.6 miles) in 28:43 splits of 8:35,8:29,11:39. 1minute faster than 2/1/14

6:13 AP (5:56 adjusted). Didn't feel very difficult. My goal for WRC 10 mile is 61:00 which is about 5:48 adjusted pace. First segment from LCB to the Heritage center was 7:16 pace. 5:51 pace from then on.

4x2mile approx

1.286 in 11:09 (6:00 pace, 5:55 adjusted) Course:Along Federal Height Drive to Popperton, then 11th ave to J street.

2.1 in 11:36 (5:31 pace, 5:48 adjusted) 11th ave and J street to end of Bonneville Drive by State Capitol.

2.1 in 13:30 (6:26 pace, 5:49 adjusted) Segment 2 in reverse

1.86 in 11:44 (6:18 pace, 5:53 adjusted) Segment 1 in reverse

4x1600 w/90seconds rest

5:38.1,5:34.8,5:37.1,5:36.8 (compare to 7/17/13 when I did 3x1600 in 5:50,5:51,5:48)

on the fourth rep I split 3:17 through 1200 and then closed in sub 80 (by design)

6x100m strides

AM I saw 17 deer on my morning run. That's in addition to the 5 I saw on Monday during my workout. I've never actually tracked this before but 22 in one week has to be a new deer PR.

Starting to feel good while running, at least for a few minutes at a time. Can't remember the last time that happened.

Yeah 2nd place circuit points!

I ran the entire race in 2nd, with 3rd placer Mitchell Collins almost catching me on each uphill.

Splits 5:45,5:18,5:49,6:15,6:57,7:00,7:41,5:22,5:59,6:09

Didn't run very strongly up the hills, but I really didn't have anyone to push me. Towards the end my lungs felt fine, but my legs were tired. Course tool says the adjusted pace is 5:57 per mile, making this a nice improvement over the 15k.

double bonus extreme water wheel loop (two loops of Liberty Park, south on 2000 E then up 45th to Wasatch, back via Wasatch and Foothill)

Avg Pace 7:19

Mile 13 was 9:27 (up the steep part of 45th) then 6:59,7:04,6:52,6:31,6:42,6:52,6:25,5:53 for the last 8 miles.

Sugarhouse 10k loop with Allie. I can tell I'm starting to enter a bad phase again. About a week ago, my allergy medication presciption ran out, hopefully this will reverse once I get that sorted out. Symptoms include, loss of hearing/ringing in ears, pain in arms, dizziness, and the mysterious feeling that someone is punching me in the throat/strangling me while I run. It's certainly bearable, but not exactly ideal.

1:20:48 (6:10/mile)

Course tool says 6:01 per mile (1:18:52)

First mile felt wonderful. I had planned on starting fairly fast and then settling in, because the first mile is pretty downhill. 5:36 (josh+14) and I was in probably between 10th and 15th place, in a nice pack. However, almost immediately after the mile, I my legs started to ache really badly and I thought ("this is mile repeat pace, probably not a good idea for a half marathon"). I let the pack I was in go and just started to drift backwards. 5:53(+21), 5:53(+16) for 2 and 3 but this still felt too fast. I got passed by lots of folks in this section dropping me into, I think, 19th place. Of course, that was about an 18:00 first 5k and my best 5k this year is 17:50, so it should be hard. Actually let me be clear, it wasn't just hard it was really, really painful. My breathing wasn't very hard, my legs just really were unhappy.

I slowed down even more in the 4th mile, trying to find a rhythm that my would be sustainable for another 10 miles. Mile 4 was only 6:16(+42), but it was slightly uphill, so this was reasonable. I got passed by two more guys tall skinny guy and white t-shirt guy. Ahead of me, the race was sorting itself out. I could no longer see the fluorescent jersey of Josh, or the Orange of Mike Wolf, but I could still see Walter as a speck in the distance and maybe 6 or 7 more guys between me and him, including Brian Summers. I also knew that Steve Anderson and Trent Jensen were somewhere behind me. I decided that it was reasonable to try to beat everyone still in view.

Anyway as tall skinny and white tshirt passed me I raised my effort to stary with them. These were miserable miles- very difficult, more than half the race to go and I wasn't running very fast. Oh well, "the only way out is through" I thought to myself, the first of perhaps five times. 6:06(+23) for mile 5 with the surge, but then I started to hurt too much so back to 6:14(+32). In that mile, the two guys I was with dropped me again, but we were now gaining on the next pack of three. White-tshirt surged ahead to join white singlet, yellow singlet and Brian (Summers). They, in turn were just a bit behing Green singlet. The only other people I could see were blue singlet and Walter but just barely.

Anyway in this mile the wind started to blow like crazy and I realized that anyone not in a pack (like me) was SOL. I surged to catch the group of four in front me but the wind made this hard, I was able to pass tallskinny back but I just kind of stalled about 20meters behind the group, max effort and I couldn't get any closer. Just about here a Man in Black shot by me, totally impervious to the wind and uphill. I latched onto him for as long as I could (about 10 steps) but I still couldn't catch the group. A whole lot of effort for a 6:25(+30) mile. As we crested the hill, the road turned and the wind abated briefly. The pack in front of me broke up as the Man In Black surged by everyone. I passed yellow singlet guy and Man in Black ducked into the bathroom. 6:16(+30) for mile 8

It was back to climbing now, but we had a tailwind, briefly. On this climb and had about 10 seconds of not feeling lousy and this was enough for me to catch Brian and white singlet. Leaving only whitetshirt and greentshirt ahead of me to battle for t-shirt colour supremacy. Oh and the Man in Black passed me again! What was odd about this race was that I struggle a lot more on the downhill than the uphills. I think it was because my legs were so sore, but my breathing was ok. 6:07(+21!) for mile 9.

Mile 10 was lots of fun once again upill into the wind, the strongest of the race. Fortunately, I was now on the prowl, chasing two guys (Man in Black is disappearing fast and beat me by over two minutes!) and I could actually see the top of this climb and the resulting downhill. Just like in the previous mile, I made up some ground on the uphill, but couldn't close on the downhill, which is weird for me. 6:29 for mile 10 (+25). Finally caught up to these guys in the 11th mile. We ran as a pack for this mile. There were quite a few turns that I was unsure of as we left the canyon and this hesitancy cost me some aggresiveness I was too content in this mile I think. 6:42(+39)

As we joined the main road (route 191) going into Moab, I braced myself for a wall of wind, but much to my surprise there was a tailwind. 1:07:57 for 11 mile meant that I needed 12:03 for the last 2.1 to break 1:20 or about 5:45 pace. I finally broke away from the guys that I was running with and was in the clear. I could see the next place ahead of me but so indistincly that it seemed unlikely I could catch him. 6:05(+26) for this mile, thanks to the tailwind. Faster, but not nearly fast enough. I glanced back to see the damage that I had done, but saw that tallskinny! and green tshirt guy were right behind me. We turned in mile 13 so there was less of a tailwind and I started to hear footsteps. A guy in Black (another one!) came up behind me and we started running together. There was one more turn before the finish and, in my opinion, he cut it, running through the line of cones and getting a slight drop on me. I can see how he might have thought the move was legal as it was unclear which side of the cones were supposed to be on. Anyway, once I lost contact, he quickly pulled away. 6:12(+25) for the last mile than :34(-18 ha!) for the last .1.

Happy with my effort and the fact that I made the best of a tough day. I think the biggest issue today was the fatigue in my legs going in.

4-3-2-1 using various mile markers at Liberty Park. Goal was marathon pace.

4 miles (0-4 at LP) in 24:51 (3:01,3:11,3:03,3:08,3:13,3:04,3:05,3:06) 6:13/mile

3 miles (1-4) in 18:38 (3:03,3:04,3:15,3:06,6:10) 6:12/mile

2 miles (4-6) in 12:15 (2:58,6:19,2:59) 6:08/mile

1 mile (1.5-2.5) in 6:10 (3:01,3:09)

5 mins rest between 4 and 3, 4 mins for the other intervals.

Course tool flattens out the splits.

Adjusted splits (3:03,5,6,8,8,8,3,2)=24:43;(3:06,4,10,10,6:04)=18:34;(3:02,6:07,3:05)=12:14;(3:01,3:04)=6:05

Finally didn't have to worry about accidental Friday miles.

Also looks like the Allie bracket is off to another fine start.

Not sure of time about, about 6:00 pace. 5:45 adjusted, however I tend to run better than expected on rolling courses like this one. Best half marathon since November of 2011.

I moved up slowly thoughout the first half and then ran solo for a few miles before getting caught and passed by one guy. I was a little tentative thoughout the race as I had a good rhythm going. I felt like I could maybe have pushed it a little harder in the middle, but I didn't want to fall apart at the end. Baby steps.

Splits 5:53,6:09,5:40!,6:03,5:53,5:56,6:05,6:08,5:56,6:09,5:37,6:20,6:05,38

Approx adjust 5:41,5:46,5:25?(I think short),5:38,5:53,5:40,5:49,6:00(choking on a gu),5:46(guy in red catches me, pain),5:53,5:43(downhill surge),5:55,5:53

Campus tempo loop (4.72) in 31:04 (6:34 pace). (9:43,9:04,12:17)

7:39 pace then 6:11 after that. Not great, but I didn't feel like I was pushing very hard, I guess my head wasn't really in it today.

I didn't really have much of a plan for this race. My calf had been bugging me for a few days and I only really made the decision to run it the day before. I wasn't expecting much, but I just wanted to stay in contention for second with the winter racing circuit. I figured that a 1:21-1:22 might be good.

Made a big mistake right at the start by trying to stay with Mitchell Collins, who is in 3rd place in the circuit. I ended up running 5:30 for the 1st mile even after letting him go. It didn't feel super difficult but I really should know better. I think the few days off made my legs feel fresher and tricked me into thinking I could run faster. I was about 17:45 for the 5k and 36:30 for the 10k, which are still about my best 5k and 10k that I've done recently. By mile 4 I already felt done, but I knew I had to keep pushing. As the splits show, I really fell apart at about mile 9 and then just sort of maintained. I got passed by the top 3 women in the last two miles and that helped me pick it up a little I think.

Splits (5:30,5:46,5:55,5:56,6:03,6:03,6:18,6:18,6:38,6:27,6:31,6:37,6:22,31)

The good news is that I was faster than I thought I would be, my calf didn't bother me, I was faster than my goal marathon pace and I still have ~30 second lead over Mitchell with 1 race to go.

Ogden section of BST w/ Devra, Sariah, Rosy.

Pretty disappointing race. I went out conservatively and then was never able to pick it up. Splits are pretty meaningless:6:24,6:39,5:52,6:02,5:09,7:00,6:04,6:52,6:21,6:31,6:15,6:31,7:03 for last 1.1. After mile 7 I tried to take splits where the line was painted on the road.

At the start of the race my heart was really acting up, then in the middle my legs felt shot, then at the end I just felt sick. My legs and heart actually felt fine the last few miles, so I'm not really sure what was holding me back. I feel like I should have been 3 minutes faster. Did 20 miles total which was not pleasant.

Really considered giving this one a miss. I've been worried about the state of my left leg for a while now. Dr says I'm probably ok to keep going to Ogden so I'm just going to limp to the finish.

Last race in the winter series. Before the race, I was 2nd overall (over 20 minutes behind Ben, meaning I needed to take a run at the 30k WR to beat him). I only had a 30 second lead on 3rd and about a 4 minute lead on 4th. I'd lost time to both guys in the half and so I knew I had my work cut out to stay in 2nd.

At the start of the race my leg actually felt fine. The biggest problem I was having was my heart, which even at a super relaxed pace was skipping. I ran with Ben, Noah and Mitchell (3rd place in series) for about half a mile and then dropped back as I clearly was working way too hard. Right at the mile (6:17), Mark Payne (4th place in series) caught me and we started running together. I stuck with him for the next 5 miles (6:35,12:35,6:31,6:23) but it was hard to stay with him. He eventually dropped me and caught Mitchell who had been running about 10 seconds ahead of us.

Next couple of miles I went to a dark place as I watched the two of them pull away (6:38,6:43). My pace was really pathetic, the pace that I would normally run on an easy training run, but I just couldn't get myself to move any faster. Mark had already opened up a 50 second gap on me and Mitchell was ~20 seconds ahead. Not good. We had a long way to go.

I picked it up a little in 9 (6:35), but then I had to stop to go the the bathroom at halfway, I think because of the painkillers. Mile 10 was 6:56 but that included a 41 second stop. When I got out I was now almost 1 minute back from Mitchell and about 90 seconds back from Mark. Mark wouldn't gain anymore time on me the rest of the way.

6:15,6:19 for 11 and 12 which are downhill, we're now running the striders half course which makes the landscape more familiar. 6:27 for Mile 13 and all of a sudden I've caught up to Mitchell. Another 6:27 for mile 14, but now I'm starting to feel lousy. 6:43,6:33,6:48,6:43 then 4:19 for the last .64. Not a very strong finish but I keep the same distance to Mark (who only beats me by 90seconds) and I ended up beating Mitchell by 3 minutes. This meant that I held on to second in the circuit.

Second straight inexplicably bad race (Striders was explicable, I think). I have been a little gimpy, but it didn't feel like that slowed me down and the relative rest in training shouldn't hurt me this much. I still think I can run sub 2:50 at Ogden, but I don't think it's a given like I did 2 months ago.

AM HR 70

Actually suprised I ran as well as I did. I didn't think sub 1:20 was even possible until I was 200meters from the finish line.

I felt really bad before the race, again. It's getting pretty frustrating. Protip: I ran a 3.5 mile warmup going to Vivian Park which had a nice indoor bathroom with zero line. I still felt lousy despite this. I didn't poop in a watershed area, never poop in a watershed area, people!

As usual I started out way too fast. I should not have been sub 6 for the first mile. Unfortunately, I didn't start my watch until the first mile mark so I had no idea how quick that mile was (5:39 aparently) until the end. In general the mile markers were all over the place, some short, some long, so I really have no idea.

Second mile is a really steep downhill (5:36). As soon as we got out of South Fork I dropped back from the guys that I was running with and started to slow down. I was honestly feeling pretty negative at this point. My leg felt good, but m stomach was bad, I was breathing really hard and my legs felt beat up already. I was in my own little world of self pity and yet I managed to yoyo off the back of the group I was with. The next three miles were 6:06,6:07,5:41 (long, long, short). I would surge ahead, get a gap, lose it, get dropped myself, then recover and repeat. I did this over and over again. Mile 6 was 5:58 and was a legitimately good mile. I caught up to Bryce Peterson and ran next to him briefly.

After that I completely went in the tank and my pace dropped about 15 seconds a mile. Bryce dropped me again and another guy in white passed me. 6:06,6:15 for the last two miles in the canyon. I got passed again right at the lousiest point of the course, where you leave the bike path and now have to contemplate the giant straight road. Just 5800 block to go, I thought, somehow not comforted at all. 6:36 for mile 9 (this one was long). I reached the nine mile mark in about 54:05, which was over a minute slower than last year. although I didn't know this at the time as I hadn't started my watch, I had a pretty strong inkling this was the case.

In the tenth mile, someone ahead of me jumped into the bathroom. I was tempted to do the same, but I knew that it really wouldn't help. I got passed again by another guy and then Spencer Simpson drove by and told me to stay right on him, he immediately dropped me. Spencer, I failed. 6:27 for mile 10, 6 seconds slower than last year. Finally crested the slight hill at mile 11 and started to feel better. 6:25 for that mile 3 seconds faster than last year! I realize that I've stopped cratering and find another gear. I'm also now realizing that I can at least run 1:20:xx, which isn't a total disaster.

I catch back to one of the guys who had dropped me earlier and surge by as hard as I can 6:28 for that mile, but it's long. I only managed 6:50 last year. Let's all take a moment to thank 2013 James, who can alway make me look good by comparison.

One more person comes up behind me in the last mile, and stays right on my tail, all the way to the finish. This helps me push it in all the way to the finish, otherwise I might have coasted. From mile 12 to 13.1 is 5:50 (waaay short, to make up for all the long from earlier) but it's 50! seconds faster than last year for the same stretch, classic 2013 James. Ended up with a 1:19:19 coming in right ahead of Jen Hughes (great run for her) who had pushed me all the way to the line. Almost cried and vomited at the end of this one, but they sort of canceled each other out.

3 mile cooldown. Ogden wooo!

AM hR 62

AM HR 56

AM hr 67

AM HR 64

AM hr 61

AM HR 60

Gave it everything I had. Ran side by side with allie until just past halfway when she dropped me. We both negative split slightly, due to wind and a slight hill on the way out.

Don't understand why I'm running so poorly atm. Leg was fine, stomach was fine, allergies were fine. Heart was ok. Legs felt fine. I was just totally maxed out in my breathing.
 

I was worried before the race that I wouldn't break 3, but I felt like my most recent races suggested that a 2:53 was most likely and that sub 2:50 was not out of the question. I wanted to run around 1:24-1:25 for the first half and then just see what I had left.

Plan was to run around 6:20 for the first 8 miles.

5:54 (short) and 6:48 (long) for the first two. These miles felt unbelievably slow, like I was out for a morning jog. The rest of those early miles were 6:21,6:15,6:22,6:16,12:34 for 2 (I missed 7). I would have run even slower but people kept passing me and I would run with them for a bit and then back off. Devra and Rosy passed me at mile 7. Unfortunately, I was already done at this point. I wasn't breathing hard or really pushing hard at all in any way, but my legs suddenly felt trashed at about the 6 mile mark. The rest of the race I was in complete agony.

I tried to stick to the plan, which was to run around 6:40 pace from mile 8 to 17. 6:39,6:27,6:51,6:42,6:50,6:53 for 9-13. I was actually started to push during this part. Hit halfway at 1:24:43. I was still exactly on pace but I was hurting all over. Running slower than the 30k and I felt much worse.

7:11 for mile 14, but I wasn't too concerned because of the big hill. 6:51 and 6:52 for 15 and 16. Then the real pain started. The creeping cramp that starts at the base of my spine and gradually causes my entire body to seize up. This has happened to my on multiple long runs but never in a race, I think because of everyone giving my electrolytes. So at 17 I drink two full cups of gatorade and the pain recedes a little. 6:35 for mile 17 and I think ok, just keep it under 7 the rest of the way. 6:58,7:15,6:59,6:51,7:00 for 18-23.

The bike path is miserable. There's no powerade. Someone actually yells 'powerade' and then gives me water. I can't move my arms. 7:47 for 24. I check my pace midway though mile 25 and it says 8:30, I'm not going to break 3. 7:57 for mile 25. 7:37 for mile 26

So that was completely horrible, but also completely unsurprising. Something is clearly wrong with me. After I was done I couldn't use my right arm for about an hour (because of cramping, not a heart attack).

4x800 2:49,:48,:49,:50, back to where I was last summer.

Decent run considering recent race performance

Course was changed from last year, may have been a bit shorter (5-10 seconds) but I'm not sure. However, I was more than 30 seconds faster than last year. Frank Power and I ran neck and neck the first mile, before I pulled ahead a little. At about the midway point he caught me and dropped me, but then I surged and got a small lead that I maintained until the end (I won by 5 seconds). I don't have any splits.

Felt sick to my stomach, but I managed to suck it up during the race and I don't think it cost me time. I was miserable on my cooldown though. I'm happy that I was faster than last year, just need to keep pluggin away. Course is super aided.

Ow

Ow

Mini math loop tempo

Splits 18:30,8:46,12:59,9:45 total of 50:00

Adjusted paces (6:35,6:22,6:35,6:25)

Last time was 18:23,8:55,13:03,10:11

I'm so good at running 12 miles. Maybe better than Jake is at running 8.

Masocism run:Through Tanner Park and then up to Carrigan Canyon and the 'H' open space. Then along Devonshire to the U.
 

Whenever I finished a big project in high school and I was printing it out, I would always play the jurassic park theme. Welp,

https://www.youtube.com/watch?v=cIWLIUwe1tE

Splits 5:40,5:58,6:04

4.85 miles in 31:00

8*(2min on-2min off)

Felt bad again today, heart problems. Race actually went well despite the time. Pretty difficult course+long. Winner ran 17:47 and he said he has run 14:40 on the track. Third place guy was 20:20 and he said he was a 15 min 5k guy, but is just getting back into running.

At the start, I was probably in about ~30th place but I worked my way up to second by the mile (6:02). The second mile is downhill and I ran 5:38 but it seemed like some people were gaining on me. The last mile has two really difficult hills. At the top of the first one, a couple of guys almost caught me but I managed to pull away the rest of the way. Felt really bad today, tour de run levels of bad. Ran 11.5 miles getting to and from the race+6.5 running the course twice.