Salt Lake City Photos

Photos are from Allen Leigh.

The first photo is Allen's friend, Ben from Westminster College, Allen, and myself...taken after the race.

The second photo is Allen, myself, and Angie, we're all regulars at the running/jogging forum at about.com. The photo was taken at the expo inside the Salt Palace.

I didn't run at all today, my left ankle is still a little sore, hopefully I'll start running slowly tomorrow.

Salt Lake City Half Marathon

I ran the Salt Lake City Half Marathon that started 7:00 a.m. sharp under cloudy skies and 42 degrees Fahrenheit and didn't notice any wind!

MILES 1-3: I felt sluggish, had a headache, and was huffing and puffing like a locomotive, undoubtedly my reaction to Salt Lake City's high altitude. I did the same strategy from last August's half marathon in Salt Lake City, I ignored the symptoms and pressed harder.

Only 7 minutes into the race my Garmin Forerunner had lost contact with the satellites, undoubtedly because of the cloudy skies as well as the beautiful tree canopy that covered the course. Nevertheless, I did have a "Plan B," which was my trusty Polar Heart Rate Monitor, my strategy was to keep my heart rate within the range of 170-175 bpm, which is 85-90% of my maximum heart rate; ignoring the mile markers and following how my legs feel.

The first three miles was a steady drop with one very steep downhill. My left ankle was complaining LOUDLY about the hard impact.

MILES: 4-6: My left ankle was hurting and tried altering my stride as to relieve the pain, therefore I just couldn't get comfortable with my rhythm and my pace was suffering. I was wondering if this event would be my first "DNF" (Did not finish), I tried the trick I often use in my training, telling myself, "Just one more mile." This trick worked for two miles and than miraculously the left ankle became a dull ache, which made it possible for me to continue.

MILES: 7-10: I'm striving to make up some time from my earlier lackluster miles, realizing I'm very close to not getting a PB (personal best). I was warming quickly and wished I wasn't wearing my ProTec long sleeve polar shirt. I lost two precious minutes in a portapotty at the 8 mile marker as I was too well hydrated. The pain in my ankle has subsided and I kept trying to pass individual runners ahead of me.

MILES: 11-13.1: The course now has a very gradual incline, which was barely noticeable, except for my heart rate monitor that shows I'm working hard. The last mile was cruel...the course has a long funnel into the finish line, makes you think you're almost done and than realize you still have farther to go. To make matters worse for my ankle, patches of the last mile are COBBLESTONE!! Quite cruel. I finally made it across the finish line with a time of 1:49:27, which is a personal best by a mere 30 seconds. (My last half marathon was 2006 Great Salt Lake Marathon with a time of 1:49:57.) My mile pace was 8:21 minute miles. I was very surprised I achieved a personal best as I was struggling through most of the course, how happy I am that I didn't quit. I was even more happier when Allen and Angie also set personal bests...the about.com forum "Three Musketeers" members came and they conquered.

I won't be running in Salt Lake City next year due to the expense of my running 2008 Boston Marathon. I had fun and success in running my two half marathons in Salt Lake City and wish to return again in 2009. It was a great honor to meet the Guru Allen and the Running Queen Angie!

Singin' "Leaving Las Vegas..."

Daily Quote: "Laziness is nothing more than the habit of resting before you get tired." - Jules Renard

Soon I'll be leaving Las Vegas for the "Salt Lake City Half Marathon!" I'm well rested, but I'm never satisfied, I keep asking myself, "Did I recover enough? Maybe too much rest? Not enough hill work? Should have done more miles with half-marathon speed? Only slept six hours last night, which wasn't a sound sleep either, am I going to be a tired wreck on race morning?" I need to be self confident with no doubts...I will do my best no matter what.

The weather forecast in Salt Lake City appears PERFECT! Mostly Cloudy, High of 58 degrees farenheit, Low of 42 degrees farenheit, possible wind of 10 mph, and 10% chance of rain.

My taper went fairly well, the following is a short recap:
Sunday: Easy Run, 6 miles.
Monday: Hill work, 4 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 4 miles.
Thursday: Easy Run, 4 miles.
Total Taper Miles: 24 miles.

Today, Friday, I'm planning on no running as I have to drive approximately six hours to reach Salt Lake City. The stress of finding all my locales (hotel, expo, post dinner party) will be sufficient to raze me!

I'm looking forward to seeing Allen again and meeting Angie (a forum regular at about.com) for the first time!! I'm now leaving and will be back by Sunday.

SUMMARY: WEEK 15

Daily Quote: "The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep." - Robert Frost

Today is my last interval workout before the Salt Lake City Half Marathon next Saturday!
5 miles. Time, 50 minutes. Average Pace, 8:20 minutes. Life Fitness Treadmill, 1% grade. Warmup: 1 mile at 6.6 mph (9:06 minute miles). Intervals: 3 x 1 mile at 7.8 mph (7:42 minute miles). Recovery intervals: 1/4 mile at 6.6 mph. Cooldown: 1 1/2 miles at 6.6 mph. Average heart rate: 161 bpm. Cardiac drift: 175 bpm. I feel strong and ready for my race!

SUMMARY FOR APRIL 8-14, 2007

Last week was my first week of tapering for the Salt Lake City Half Marathon and ran a little too much mileage, which was 46 mpw. I continued to run seven days a week, but should have taken a total rest day as to help reduce my mileage and to recover fully before the half marathon. This coming week I'll do better at tapering as I plan to follow the exact same tapering schedule of last August's "Great Salt Lake Half Marathon," which was a 50% taper for race week.

My weight today is 173 pounds on a six foot frame, BUT last Monday my weight ballooned to 177 pounds from the Easter holiday weekend feasting!! Last August my weight for the "Great Salt Lake Half Marathon" was 170 pounds...I'll probably be slightly heavier for the upcomng Salt Lake City Half Marathon and should be interesting to see how I fare with my extra weight.

My morning heart rates are still good, 40-43 bpm. My sleeping has been suffering due to my ongoing battle with allergies...undoubtedly due to the Mulberry trees. Allen had sent me an e-mail mentioning I should bring allergy medicine to Salt Lake City due their pollen....I'll be taking allergy medicine throughout this week anyway and will be prepared for Salt Lake City's pollen!!

A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 13 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 5 miles.
Thursday: Easy Run, 5 miles.
Friday: Easy Run, 5 miles.
Saturday: Intervals, 6 miles.
Total miles: 46 miles.

Low highlight of the week: Discovering I had a four pound weight gain during the holiday weekend feasting!

Highlight of the week: Celebrating Easter with friends and family!!

Taper Madness

Daily Quote: "Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible." - Doug Larson

Not much to report as I've ran Easy Runs of five miles everyday since Wednesday as I'm tapering like crazy due to my going overboard on the mileage at the beginning of the week. These easy runs are making me antsy, therefore I'm planning on doing a little interval work tomorrow on the treadmill.

Today is an Easy Run.
5 miles. Time, 45 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Partly Cloudy, warm, 70 degrees. Wind, SW @ 11 mph. No heart rate monitor today. I'm so well rested I feel like exploding!

I'm so happy that I had chosen to run the 2008 Boston Marathon rather than run the marathon this coming Monday because a violent Nor'easter might hit Boston hard this Monday.

Typical Easy Run

Daily Quote: "You have to forget your last marathon before you try another. Your mind can't know what's coming." - - Frank Shorter

I need to remember that I can't run my typical runs like I did today as I need to reduce my mileage by 30% this week, which means I should have a total of about 42 miles...TODAY I ALREADY HAVE 29 MILES IN THE BANK!!(Sunday 10 miles, Monday 13 miles, Tuesday 6 miles.) I'll be slashing mileage for the rest of the week.

Today is a Recovery Run.
6 miles. 54 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Sunny, cooler at 60 degrees, Wind NNE @ 9 mph. Average heart rate: 151 bpm. Cardiac drift: 157 bpm. I felt very strong this morning and kept reigning my speed within the heart rate range of a recovery run.

Reduced Long Run

Daily Quote: "The gun goes off and everthing changes... the world changes... and nothing else really matters." - - Patti Sue Plummer

Today is a Long Run.
13 miles. Time, 2:02. Pace, 9:23. Out and back on Lindell Route. Sunny, Warm, 73-75 degrees, Wind N @ 22 mph. Average heart rate: 152 bpm. Cardiac Drift: 159 bpm. Reduced my long run mileage as I'm beginning my two week taper for the upcoming Salt Lake City Half Marathon.

The wind was vicious today and did my allergies no favors. I feel miserable with itchy eyes and runny nose, I'm tempted to start running on the treadmill as to avoid the pollen, but torn on whether getting off the roads would be detrimental with my racing different surface conditions for the upcoming half marathon. I'll be purchasing more "Claritin" on the way to work this afternoon.

I ate too much last holiday weekend and it shows on the scale (2 pound weight gain), if I'm not careful I'll be gaining mucho weight from reduced mileage and increased calories. I'm tempted to purchase the liquid diet product "Boost" that'll help me control calories, yet provide sufficient nutrients.