OBJECTIVE
20 mi.@ 7:40-8:29

ACHIEVED
20.18 mi.@ 8:14

5:43 AM 78° 60% 3 mph

Ran 20.18 miles. Instead of going solo I paid $5 to "drop in" with Kenyan Way. After running from the park to their starting point (2 mi.), I found out they only had an 11/13 mile route on their schedule today. I also got there right as they were sending groups out so I didn't get placed in an appropriate pace group. This ended up being fine. I left after everyone else and there was a long string of runners in front of me so the route was easy to know. There were water stops every ~3 miles. The route took us back to Memorial Park and over to Uptown where we looped back. I managed to hold my pace in the relevant range as I made my way back to the park and back to the Kenyan Way base. The water stops helped a lot today. The weather was really accommodating too.

I felt pretty good and, as always after a 20-miler is finished, was pleased with the accomplishment.

PRE RUN
weight=162.5
water, 500 mg glutamine & oatmeal w/brown sugar & skim milk

POST RUN
SlimFast & water

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.19 mi.@ 8:55

4:53 AM 72° 76% 1 mph

Back home for this recovery run.

PRE RUN
weight=161.5
water & 500 mg glutamine

POST RUN
water, multivitamin & ginger snap granola w/skim milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
7.5 mi. tempo run @ 6:52
1.5 mi. cool-down

ACHIEVED
1.55 mi. WU
dynamic stretch
7.5 mi. tempo @ 7:00 (701/702/659/701/656/701/703/701)
1.63 mi. CD

total time = 1:19:25
total distance = 10.68 mi.

7:32 AM 57° 37% 2 mph 4,500' elevation

This run always looms ominously on my entire marathon training cycle. This one was no different. Being in Utah gave me the opportunity to test myself at 4,000' elevation rather than my usual sea level runs at home.

I am happy with today's result. Just like my marathon days, I focused on "staying within the mile" and was able to get it done. I'm pleased with the consistency of my splits. While I didn't hit the 6:52 pace I was targeted for, the 7:00 I achieved compares favorably to last year's 7:04 over 6.5 miles.

I moved away from South Weber sixteen years ago. While on today's run, two people unexpectedly called out my name - one from a car; one from a bike. Tells you something about this place.

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.33 mi.@ 8:30

6:51 AM 54° 53% 1 mph

Arrived in Utah by plane a little before midnight last night. Got this recovery run in before loading up to take Cameron down to BYU and get him settled in to start his freshman year.

OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up
3k @ 6:52 w/2 min. active recovery
2k @ 6:32 w/2 min. active recovery
1k @ 6:18 w/2 min. active recovery
800m@6:05
1 mi. cool-down

ACHIEVED
1.04 mi. WU
dynamic stretch
3k @ 6:47 w/2 min. active recovery
2k @ 6:33 w/2 min. active recovery
1k @ 6:22 w/2 min. active recovery
800m@6:09
1.01 mi. CD

5:32 AM 76° 91% 0 mph

sleepless Sun. night + bad nutrition Mon. = missed intervals on Tues.

I was flat today. The 2k interval would have been faster but I got caught up in some back-to-school traffic that slowed me down quite a bit.

Went to see Dr. Cadeña yesterday. He worked my left calf and also stretched out both legs really good. However to start out this morning, I was feeling worse than I have been lately. I did loosen up and think I'll be better in a day or two. The therapy may have caused a bit a trauma.

PRE RUN
weight=161
water & 500 mg glutamine

POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk

OBJECTIVE
9 mi.@ 7:40-8:29
2x20 sec. steep hill running
2x20 sec. one-legged hops

ACHIEVED
9.16 mi.@ 8:22

4:33 AM 79° 88% 5 mph

Decent run this morning. Felt a little tired which is disappointing coming off of my rest day yesterday.

In the see Dr. Cadeña this afternoon.

PRE RUN
weight=162
water

POST RUN
diet V8 splash, multivitamin, glutamine, low-fat granola w/skim milk