BACK TO WORK

I decided to try the Aussie carb load before the marathon.  I did something like it at UV marathon, but I am following it almost by the letter today, so i will see if it works.

warm up

static stretches

600M @ 120 Seconds

directly into 200M @ 95%

800M cool down

eat/drink 100g carbs within 1st hour.

try to get as close to 4.5g per lbs. of body wt.  

Note to self for next year:

Stop being greedy at the beginning of the race.  You must run with the 3:20 group even if you want to get the 3:15 time.  Next, you must stay with your training through the whole summer.  You can't take weeks off in July because it is hot, etc. 

Do you really want 3:15?  If the answer is "yes" then do what it takes to get it, because you have tried three times this year to get it without being consistent in your training or your nutrition.  All three times you have come up empty.  Decide now!  Do better!

1-7:45

2-7:25

3-7:16

4-7:10

5-7:17 so far perfect run.  Kept telling myself to be patient.

6-7:00 too fast!  shin pain starts.

7-7:10 again too fast.

8-8:10

9-7:55

10-7:47 I was caught between trying to stay with the 3:10 group or doing what I knew was best by being patient.  Wrong choice!

11-8:08

12-7:47

13-7:25 Feeling good.  Thinking I may be closer to 3:10 today.  Can you say greed?

14-7:27 Dustin terry at the aid station.  He is great guy.

15-7:00 I saw tom clymore.  It was good to see him.

16-6:53  What the H*ll were you thinking? 

17-7:16

18-7:40

19-8:05 greed starts to take its toll at the ledges.

20-7:56 I should be 7:20 here, so I just gave away most of the time I stoled, and I knew I didn't have enough in the tank to do the rest in 7:30 a mile.  I shut it down after the aid station, and felt so mad!  I threw down my pace band, and got really mental.

21-9:09 First time I have ever thought about boarding the shuttle!  All my family is wating for me to cross at <3:15, and I suck.

22-9:14 Decided to enjoy the crowds and especially all the students that would be at the race.

23-9:08 I saw coach bundy, sil, and others.

24-9:14 I saw Pres. rynearson, and pres. topham.  It was great to see both of them. 

25-10:40 stopped and talked with laurie and the kids, annd then stopped and talked with chance ewell and got a coke from him.  I did enjoy this mile.

26-9:13

26.2-1:45  Decided to finish strong.

Terrible race!

I told Laurie that I was going to fly to Sacramento for the CIM on sunday in December, and then Pres. M spent almost exactly 1/5 of his talk on saturday night talking about a guy that refused to play bball on sunday.  I think laurie called him to speak specifically to me, so now the CIM idea is out!  Maybe the next one has to be UV marathon again.

walk miles before church with laur

Six with chad on virgin river trail

Early moring ride with mike and ian around the washington parkway loop.  I crashed right at my driveway.  I was dead tired because I didn't get to sleep until 1 AM.  It was cold, but I started to enjoy it in the middle of the ride.

PM went over to run the XC course with the team.  I tried to pace the JV boys, but some of them are getting to fast!

PM WCC treadmill

1st at 7.5, 2nd & 3rd at 9.5, 4th at 8

lifted 2 sets of circuits

Logan asked if I could drive up to Pine valley w/ the xc team, so I did.  We started at the new equestrian campground and ran up to browns point trailhead.  Logan started leading the boys and some of the girls got lost on the run.  I ran the trail a few times just to find them, then I ran back down to the car.

We stopped at the veyo market and got a cinnamon roll which was delish!!!

Got home jumped in the shower and then loaded the 4 wheelers up to head to hatch to  haul wood.

AM-Had an awesome run today.  Since we had the day off from work, I went out to Red CLiffs and ran Prospector Trail toward Washington. It had rained last night so the trail was pretty muddy.  I got to the fork and decided to go up cottonwood canyon for a bit and then bouldered up to the top of the north hill.  It a little break and just looked around.  It was a beautiful fall day. 

ON the way back home, dusk called and said he was bring mom and dad out to Paris w/ him and Nicole for the week.  He ask where we stayed and wanted to stay on the other side of the city since he had heard about our run in with all the skin clubs when we stayed there in the Spring.  I told him that was probably a good idea.  Although Paris architecture was stunning, the people were lame!  You can have it all of Paris, and I will take my little cabin in Hatch, Utah. 

PM Stretched the legs out in SLC with the XC team.  I decided to ride up w/ them so I could watch the meet tomorrow. 

Logan took the boys and girls team to this neat little italian place in slc where we sat w/ the pope.  There was a bust of the pope on the lazy susan in the midle of the table.  The kids had fun and it was quite refreshing to see how genuine these kids act.  No facades and no motives-just great kids!

AM Logan talked me into getting up at 5 this morning to run.  The weather was cool.  Just a great day for running. 

I got back and grabbed a breakfast, got another hour of sleep and read the paper until we left for the meet.

The girls ran 1st and Darian won the meet.  I was also impressed w/ how hard Alexis pushed, but seem flamed out at the end so bad that two of our other girls had to coax her across the finish line.  It was quite a moving situation.  I felt so helpless as she wobbled like a drunk the last 100 yards with Gianna and Laura encouraging her along.  Running generates a feeling of pride and bonding that no other sport can match.

The boys did very well.  5th overall and we continue to progress.  It makes me even more hungry for T&F in the spring. 

Got home @ 12:30 AM

PM got in 8 on the Virgin/BH loop.  I decided to alternate easy mile/marathon pace mile.  It was a nice cool run w/ a full moon.  The rain caved in the trail down by wells fargo, so 2 places along the north side of the trail are closed off now.  I may have to start going out toward warner valleynow. 

grapevine and brackens loop with Ruby

PM ate like crap today.  candy and cereal after school.  Opened up church for v-ball and then come back for a run.  I decided to go 4 at 10K pace.

1-6:43

2-6:29

3-6:52

4-6:47

It was a bit slower than the 10K pace, but after the junk I ate today that was all I could muster.

PM gun range 4 wheeler trail to little black mountain road and some good xc stuff with ruby.  I had to get back for kires cub scout pack meeting at 6:00PM

I saw two scouts do this really embarrassing order of light thing.  I don't even want to write about it or I will be embarrassed for them again.

AM just getting ready to walk out the door to run with chad and my calendar alarm went off reminding me of the big ysa conference that started at 9 AM.  I had to cancel with chad and went to it.  The keynote speaker was good and I stayed for one other breakout session, but I really wanted to go for a run, so I left at 11.30 AM

I went out with ruger and ruby to little black mtn road and did the opposite loop from thursday, except I had noticed that they had opened up the southern parkway, so I ran over to check it out.  What a huge waste of money to do that road.  We better have major growth to make that road worthwhile.  And when we do, I must move full time to Hatch! 

Alexa was at UVU with state v-ball all weekend.  They took 3rd overall which was pretty good.  We are looking for 1st the next three years though!

Kire and Sauce did the trick or treat thing alone, so laur and I went to Benjas for sushi and thai.  It was really good!  I ate like a pig and felt just fine with that.