20 lbs in 30 days

AM - Bike warm-up, waiting for a treadmill to free up.   (very small exercise room at the hotel)   Then 2.5 easy progressive miles on the TM to get the blood flowing and break a sweat.

Race notes: 

Primary goals for the day were:  BRONZE) beat last year's time, SILVER) average under 7:00/mile pace, GOLD) run Sub-3 hours.  The Gold medal possibilities started to slip away after mile 17.  The Silver after about 21.  And the Bronze, somewhere around mile 24.5... 

I gave it a good attempt and left everything out there on the course.  Better pacing would likely have yielded at least a PR time, but I feel pretty good about how I ran thru the first 21 miles.  Just ran out of energy.  From that point on i was just trying to slow the bleeding...  at least i didn't completely slam into the wall like i had done at Ogden.

Took Gu's at 3, 7, 11, 15 and 19.  (I don't like carrying that many!  Hard to stomach all those but it was probably the right number for me.)

Should have grabbed a second cup at some water stations.  (Felt very thirsty at the end.)  After depriving myself for a month, that Diet Coke in the finishing area tasted excellent.

Even with a slower time than last year, overall placing was higher.  Maybe the extra heat affected a lot of peoples finish times...

Mile	Split	Cumulative Time	Projected Finish Time
1	0:07:07	0:07:07	3:06:27
2	0:06:54	0:14:01	3:03:37
3	0:06:54	0:20:55	3:02:40
4	0:06:43	0:27:38	3:01:00
5	0:06:47	0:34:25	3:00:21
6	0:06:38	0:41:03	2:59:15
7	0:06:39	0:47:42	2:58:32
8	0:07:30	0:55:12	3:00:47
9	0:07:08	1:02:20	3:01:28
10	0:07:12	1:09:32	3:02:11
11	0:07:20	1:16:52	3:03:05
12	0:06:59	1:23:51	3:03:04
13	0:06:45	1:30:36	3:02:36
14	0:06:50	1:37:26	3:02:20
15	0:06:37	1:44:03	3:01:44
16	0:06:47	1:50:50	3:01:29
17	0:06:49	1:57:39	3:01:19
18	0:07:06	2:04:45	3:01:35
19	0:07:24	2:12:09	3:02:14
20	0:07:12	2:19:21	3:02:33
21	0:07:04	2:26:25	3:02:40
22	0:07:31	2:33:56	3:03:19
23	0:07:40	2:41:36	3:04:05
24	0:07:48	2:49:24	3:04:56
25	0:08:00	2:57:24	3:05:55
26	0:08:22	3:05:46	3:07:12
26.2	0:01:55	3:07:40	3:07:40

This was a good race.  I still think i have some room for improvement for the next time.  Can't wait to do it again next year. 

Noon - a bit of walking, 2 miles on the treadmill @ 9:31 pace, a bit of cycling

quads are still sore 

Noon - some more easy TM miles to ease back into the running routine.  still some minor quad soreness - getting better each day.   5.0 miles @ 8:59 avg

Noon - Easy run on the parkway.  No watch.  Most of the marathon soreness is gone, but theres not a lot of life in the legs yet.  (Doesn't bode well for the work sponsored 5K tomorrow...)

PM - Work sponsored 5K.  My co-worker sprinted into the lead and a gapped me by a few seconds.  I figured he wouldn't be able to maintain the pace so I stayed patient and just kept him within reach.  He started to lose momentum and I passed him up just after the first mile.  I snuck a peek and the 3rd place guy was still about a hundred yards back, so i just put it into cruise control.  I looked back again after the second mile during a short out & back section of the course, and the 3rd place guy had moved into 2nd, but by my mental timing he was a good 40 seconds behind by now, so i eased back on the pace some more (plus this is the big uphill section).   Ended up about 50 seconds ahead by the finish.  Not a stellar time by any means, but it was enough to bring home the $75 prize.  Mission accomplished.  (6:23, 6:45, 7:11, 0:50)  Official time 21:08. 

Short 0.8 cooldown running back to meet up and finish the race with my son.

AM - Gorgeous morning.  I'm going to miss days like this once the cold weather sets in for good.  RC extended big loop.  8.37 miles @ 8:18 / mile avg.

Late PM -  Treadmill (0%), 4.0 @ 9:10 avg

PM - Neighborhood loop + Yellowfork Canyon O&B.  9.01 miles @ 7:48 avg pace.

Noon - Nice run on the Parkway.  Perfect weather lately.  8.08 miles @ 8:03/ mile avg.

Noon - Treadmill (0%) - 6.5 miles @ 8:52 avg

AM - Treadmill (0%) - 3.11 @ 8:53 avg

Noon - Parkway - 7.5 miles (8:27, 6:40, 6:45, 6:50, 6:46, 6:32, 8:06, 4:10).  Beautiful weather.  Extra enjoyable day. 

Noon - Treadmill.  8:47 avg. 

almost didn't do anything.

AM - easy 5.1 on the TM.  (approx. 9:00 avg) 

blah.

AM - Treadmill (0%) - 7  miles @ 8:07 avg.

Noon - Treadmill (0%) - 4 miles @ 8:54 avg

Noon - Gorgeous day on the Parkway, low 60's, light breeze. (especially good for this late in October).  7.89 miles @ 8:08 avg pace. 

Much nicer than the treadmill.

Late PM - 5.0 on the TM (0%) - progressive 7.0 to 8.0 mph

Nicer than running outside.

** New strategy for Ogden marathon - get to ideal race weight early in the training, instead of waiting 'til the last 4 weeks. **

Noon - A fine day outside by river.  7.75 miles.  (no watch)

Thank you to the city of South Jordan for still keeping the drinking fountains on by the trail.   And negative kudos to Riverton for shutting off their fountains and locking their bathrooms.

Late PM - Outside.  Custom neighborhood course, 3.25 miles @ 9 something

Noon - Treadmill (0%) - a truly uninspired run. watched the display almost the whole time. 

6.0 miles @ 9:13 avg.

AM - 3.1 miles @ 6:36 avg

Late PM - Treadmill (-3%) - 7 miles @ 8:17 avg

Noon - Treadmill (-3%) - some minor speed play while watching the NASCAR race.  various random periods alternating between 7, 8, and 9 mph.

AM - Treadmill (0%) - 3.0 miles @ 9:12 avg.

Noon - Treadmill (0%) - 5.0 miles @ 8:59 avg.  Hamstrings feel trashed.

late pm - tm (0%) - slow - cut it short

blah.  my biorhythms must be trending low today. 

Noon - Spectacularly perfect running weather.  Long sleeves, hat and gloves + shorts and sunglasses.  8 miles on the Parkway @ 7:52 avg pace.

I rudely interrupted a fox that was sunbathing on the asphalt trail.  But after i had passed by, he went right back and took his place again.  Pretty cute - reminded me a lot of my dog when she curls up in her bed.

Noon - Another gorgeous day on the Parkway.  2 warmup, 5 threshold (6:40, 6:45, 6:44, 6:46, 6:43), 1.05 cooldown

8.05 / AP 7:18

Evening - Treadmill (0%) - 7.0 progressive miles, from 6.4 up to 8.6 mph.  (8:02 avg)

AM - Since i had some hours to kill in Provo, i started my run going backwards on the Halloween Half course.  (It turns out that its a bit hazardous to run against the grain when a race of that magnitude is taking place.  Tons of runners and a lot of them don't see you coming until its almost too late.)  I did my best not to be a menace, jumping off into the weeds and rocks at times.   When i hit the Vivian park area, i diverted for a half mile up the other canyon to increase my mileage then turned came back and joined up with the racers going in the right direction.  (And no i wasn't a bandit, i didn't take any of the drinks at the water stops... )  Was able to pick up the pace on the way back, but it was tough working thru everyone on the crowded trail.

(10:17, 8:00, 8:00, 8:08, 7:56, 7:37, 8:13, 6:57, 7:08, 6:49, 6:50, 6:50, 6:49, 6:48, 2:25)

Late PM - Treadmill (-3% to 0%) - 5.0 miles @ 8:34 pace