EXTREME MAKEOVER 2012

I will give a more detailed race report later... Everything felt great until mile 24, I still maintained and finished just ove 1 minute of mt goal time.  The weather was brutal, rainy and a head wind the whole time!

More to come....

I am now sitting at work and I feel like a kid when Christmas is over!!!  There is so much build up and hype prior to Christmas and then BAM it's all over!  This is just like training for a marathon, long miles, early mornings, races, new shoes, lot's and lot's of GU's and the list could go on forever.  And then after just 3 long hours it's over!!  I really never wanted the race over until mile 24, I just wanted to be running the race.  My friend Dan always says, it's more about the journey than the finish!  I have met a lot of great people over the past 17 weeks, and I am glad that my wife had a full summer to train this year.

Split's for the race.  I typed a long race report and hit save draft & edit prev and lost the whole thing???  I may or may not retype it?

1 - 6:26

2 - 6:30

3 - 6:12

4- 6:14

5 6:19

6 6:00

7 6:01

8 6:58 Very thankful for Darin C.  We ran together for the next 11 miles, I left him for a mile or two around 19 but by 21 he blew right past me.  I wish that I would have stayed with him, maybe I could have finished with him? 

9 6:52

10 6:54

11 7:10

12 6:43

13 6:29

14 6:35

15 6:11

16 6:04

17 6:22

18 6:25

19 7:07

20 6:35

21 6:12

22 6:38 wheels start to loosen :(

23 6:34 they tighten a little

24 6:34 I have no idea how I am maintaining this pace???

25 6:43 Never mind I lost the wrench the wheels are falling all over the road.

26 6:52 Some how I stayed under 7??? 

.2 1:36

I finally decided that it was time to get out and run.  I was enjoying the time off and really enjoying the eating side of the time off.  I had intended on running 5 miles, but when I hit mile 2, Shawn W was running back to his house so I turned around and ran back with him.  We talked for about 20 minutes and then I headed back home.  Right calf is still a little sore, it started to ache a little bit at mile 3.  I think that I needed to stretch before I went out?  It felt good to get out, and the weather has been great.

Tonight I was going to meet Shawn W, but he never showed up so I was now 15 minutes behind the already busy night schedule.  I was only going to run 5 miles but decided that I would run up past shawn's dad's house and see if he was there.  I decided to run up to the mail boxes in Woodland Hills and then back to Salem Canal Rd and then home.  It is a great 10k course, there is about an even 2 miles of up to start and 2 miles of down and 2.2 miles of flat.  If you run it backwards it is a little tougher on the uphill section.  The fastest that I have ever ran this on a training run was 43:??.  I was in a hurry to get home so I decided to push the run a little and see how the legs would react.

Here are the split's

1 - 7:38

2 - 7:09 this is a good uphill section, I felt very comfortable at this pace.

3 - 6:41

4 - 6:13

5 - 6:32

6 - 6:26

.2 - 1:15

6:46 ave pace total time 41:55

I felt very comfortable on this run, it actually felt really good to push the pace a little.  So I have set a new PR for this training run and hope to use it as a gage for future runs on this course.

I returned home from South Dakota on Monday night so I was not able to run much last week.  I did do a lot walking while I was hunting for pheasants.  How ever I did eat a lot of junk food and a whole lot of sprite and red meat!!! 

I decided last night after dinner that I would go out for a short run and see how the legs would respond to 3.1 mile tempo run.  I didn't eat a lot of dinner so I felt like I would be ok to run and hopefully not get a side ache.

I started out with a .5 mile warm up, 8 min pace.  I ran the Salem Days 5k route, starting at the mile 1 and then coming back towards my house.  I wanted to start some what slow and then try and work my way down on the pace.

mile-1 6:50 this starts out flat and then has a small down hill part.

Mile- 2 6:13 this mile is mostly down hill, with aabout 1/4 of it flat.

Mile- 3 6:13 this mile has some rollers and for 1/2 mile and then the last .6 is straight uphill.  I was holding a 6 min pace until I hit 2.9 and then had to stop or I was going to have an accident :(  I have never had this happen to me before.  I jogged the last .2 so it slowed my pace down.  I had to make a quick stop at the church and then jogged really slow the rest of the way home.  I was glad that the church was open!!!!!

My legs felt really good the whole run, I never felt like I was out of breath or like I was pushing the pace to much.  The pace actually felt really comfortable and I felt like there was more in the tank.  I would really like to run a 5k or 10k some time in the near future.  I hope to get out tonight and go a little longer.

I was not able to get out this morning with the Salem group due to an early work meeting.  I got off work early and came home and went for a run.  The temp was perfect, about 62 degrees with slight breeze.  I ran east on salem canal dr and the north on woodland hills dr and the over behind the krishna temple and then down past the salem sewer plant and then home.  I saw MichellL driving and she gave me a big WAVE!!!  I waved back and kept on running.   I am feeling really good when I run, I have no real aches or pains and I feel real comfortable at a 7 min pace.  I try to slow down to an 8 min pace and it seems to wear me out???  I ran 9 miles and averaged 6:58 pace, I felt no fatigue while running and I feel no real pains after the run?  I am going to run totally off of how I feel and hope that my pace continues to drop, and that I stay injury free.

ave pace 6:58

Kellies brother cam in to town this week so we decided to bring him down to St. George and stay at the house.  I got in late last night, Kellie and the boys came down thursday.  Mike, Kellies brother is training for the Jacksonville Marathon in December so he wanted to go out for a long run.  We left the house at Sunbrook and drove out 15 miles on the marathon course.  It was cold this morning but it felt really good.  He lives in Georgia so it was really cold for him and the elevation was having a little affect on him.  We ran the first 2 miles s liitle slow and then we decided to push the pace a little.  The scenery was beautiful, and the weather was great.  I wish the weather could have been like today for the actual race 3 weeks ago, oh well it's over and done with.  We did see Jose running UP the course, he looked like he was flying up those hills.  Mike loved the course and the scenery, he wants to put in for the 2009 race.  He is running really strong right now and will do well in his marathon come December.

ave pace 6:48

Legs were a little achy towards the end, with all of the down hill running.  We forgot GU's and I could tell that I was in need of something around mile 10.  We are going to make a stop at the St. George running Center today and check out the store.