Terry's Running Blog

Ragar Wastach Back Relay - 9th Leg

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTBean's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

Location:

South Jordan,UT,USA

Member Since:

Jan 09, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

All Time
2001 Provo River Half 1:18:25
2000 St. George Marathon 2:46:53
 
45-49 AD
2012 5K - Sandy July 4th 18:33

2011 10K - Des News 36:12

2011 HALF - Provo River 1:22:10
2010 MARATHON - UVM 2:58:42

50-54 AD

2015 Scandinavian 10K 42:52

 

 

Other
I've run 30 marathons.
Ran Boston in 2003

Short-Term Running Goals:

 

5/14 - Law Run 5K - 20:15

5/28 - Scandinavian Days 10K 4

 
 
 
 
 
 
 
 

Long-Term Running Goals:

Run to stay healthy and happy.

Personal:

Married to a beautiful woman. We have 5 great kids.

Favorite Blogs:

Miles:This week: 0.00 Month: 17.40 Year: 954.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.0531.9521.901.30192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.101.000.000.0011.10

I thought I'd start off the month right with a two a day run to start getting mentally prepared for Wastach Back.

Morning run, no wind, temp 55'

I could tell I pushed it yesterday but I still felt pretty good.

Miles 6, Time 44:55,  Mile Avg. - 7:29

-----------------------------------------------

Noon run, half dirt half payment, sunny, low wind, temp 80'

My legs felt tired the first couple of miles but then they started feeling better.  Ran the 4th mile in 6:40 and the rest very easy.

Miles 5.1, Time 40:30,  Mile Avg. - 7:58

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Morning run, sunny, low wind, Temp 55-60'

I drove up butterfield canyon 2 miles and went 2 down, 6 up, and 4 down.  My legs were a little tired from the week of running so I took it easy and had a good run.

Miles as they relate to each other;  Miles 3-8 were the up hill miles and the elevation gain increases every mile from about 150 feet per mile to 500 feet per mile.

Mile 1 - 6:50,  Mile 4 - 8:55

Mile 2 - 6:40,  Mile 3 - 8:40

Mile 5 - 9:20,  Mile12 - 6:50

Mile 6 - 9:55,  Mile 11 - 7:10

Mile 7 - 11:25,  Mile 10 - 7:35

Mile 8 - 11:45,  Mile 9 - 8:10

Time 1:43, Mile Avg. - 8:37

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Morning run, no wind, Temp 60'

Legs still a bit tired from last week runs. 

Miles 6.0,  Time 45:10,  Mile Avg. -7:32

----------------------------------------------------

Noon run, half dirt, sunny, low wind, Temp 90'

I used my heart monitor to force myself to run easy.  I tried to stay between 138-140 bpm. 

Miles 5.1,  Time 41:05,  Mile Avg. - 8:03

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.001.000.007.20

Noon run, 1/2 dirt, cloudy, windy, temp 90'

I've been feeling a bit sluggis due to not enough sleep, pushing it harder at work, and higher mileage. 

I ran the 1st mile easy then I decided to do a marathon pace mile and then a 10K mile.  I did the marathon mile in 7:05 and the 10K mile in 6:15.  I felt good on the 10k mile but about a mile after I return to feeling a little sluggish. 

Time 54:25,  Mile Avg.  7:34

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.202.001.000.007.20

Noon run, Cloudy with sprinkling turning to rain the last 2 miles, breezy, Temp 50'

I felt a little better than yesterday.  Due to the light rain I ran faster than normal.  I ran one quick mile in 5:55.  I was hoping to avoid the rain but it got me the last 2 miles.

Time 50:50,  Mile Avg. - 7:04

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Morning run, breezy, temp 45'

I was hoping to run again at noon but work got to hectic and then I was hoping to run after work but I got home late and I was worn out.

Time 45:40,  Mile Avg. - 7:35

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.205.000.000.0011.20

Morning run, no wind, Temp 45'

I ran the 1st 5 miles on a slight uphill grade at 8min/mile avg. and then back home at about 6:50 avg. 

I then woke Dallas up (age 10) and we ran a 7:35 mile.  We wants to run a 5K at the end of the month so I'm having him run 1 mile every morning. 

Miles 10.2,  Time 74:50,  Mile Avg. - 7:25

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Evening run, no wind, Temp 65'

I ran up Butterfield canyon.  The first 2 miles have an elevation gain of about 200-300 feet/mile the next two miles are about 500 feet/mile elevation gain.  I felt really good except for a small gut ache.  Probably from eating out the last 3 meals with my lovely wife and eating junk food.  We had the in-laws tend the kids while we enjoyed life for our 19th wedding anniversary. 

Mile 1 - 8:25,  Mile 8 - 5:55     

Mile 2 - 8:50,  Mile 7 - 6:45

Mile 3 - 10:40,  Mile 6 - 6:50

Mile 4 - 11:10,  Mile 5 - 7:35

 I've run 50 miles the last two weeks.  Thats probably only happened a couple of times my whole life.

Time 66:15,  Mile Avg. - 8:17

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.203.001.000.007.20

Evening run, sunny, breezy, Temp 85'

I decided to insert a 3 mile tempo run in my run.  I ran the 3 miles @ about 6:40 avg. and for some reason I thought I'd end the run with a hard mile.  It always sound fun to do a hard mile before and after the mile but during the mile it's not near as fun.  I ran the hard mile in 5:55.  The mile was difficult and wore me out.  It may have to do with working all day or running hard in the sun?

I thought I'd do a trial relay exercise by running this evening then tomorrow morning and then at lunch to simulate somewhat the same times I'll be running the relay.  Hopefully, by tomorrow afternoon I'll still be feeling ok.

Time 51:05,  Mile Avg. - 7:06

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Morning run, no wind, temp 58'

Felt better than I thought I would even though I ran hard yesterday.

Miles 6,  Time 44:15,  Mile Avg. - 7:23

------------------------------------------------------------------

Noon run, sunny, breezy, temp 80'

My legs were tired.  I started getting a side ache before I'd gone 1/2 a mile and I was running very easy.  The side ache went away after about a mile.  After a couple of miles I started feeling a little better and I ran the second to last mile in 6:45.  

With 3 runs in 20 hours I got a taste of the relay.    I think this made me a little more metally prepared for the race.  Realizing the last leg will be difficult.

Miles 5,  Time 37:30,  Mile Avg. - 7:30

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.001.000.007.10

Noon run, sunny, no wind, temp 83'

It seems like my body takes a mile or two to get warmed up when I'm running alot.  I ran one mile at 6:15 and the rest easy.  It seems like I'm feeling good enough to not have to taper for the relay until a few days before the race but that is not probably wise.

Time 52:50,  Mile Avg. - 7:26

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

Morning run, no wind, temp 60'

Legs felt ok but not fresh. 

Miles 6.1,  Time 46:30,  Mile Avg. - 7:37

Then ran one mile with Dallas in 7:25

-----------------------------------------------------------------------

Noon run, low wind, sunny, temp 87'

I ran with Eric May which was good because it slowed me down.  I was only going to run 5 miles but decided to go with him an extra 2.  My legs did feel tired by the end of the run.  I'll probably take tomorrow off and let them recover.

Miles 7.1,  Time 58:30,  Mile Avg. - 8:15

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.705.700.000.0011.40

Morning run up Provo Canyon with the relay team, breezy, temp 65-70'

I believe we had 7 people from the team there.  I was impressed.  Most of the team made it to Vivian Park in good time with Will leading the way. Tom and myself were right behind him with Paul & Greg & Kerry just behind us.  Verdon was nice enough to take it a bit slower and make us feel good about our run.  Will and I were pressed for time so we didn't wait around much and headed back.  Will ran with me for awhile but was nice enough to let me be the first back to the parking lot.

My legs didn't feel race day ready even with Friday off.  I didn't read Sasha's comment until Saturday about running an easy 7 on Friday.  I have been struggling to know if I'm over training or if it is ok to run when your legs are feeling sore or sluggish.  If it is ok to run on sore legs then I wouldn't worry.  This makes 3 weeks in a row of 50+ miles a week.  I don't think I've ever done that before in my life. 

I made it up in 47:05 and down in 37:05.  I pushed harder on the way down.

Time 84:10,  Mile Avg. - 7:22

My tendon-bum-itis flared up a bit.  I could feel it after the run and all day long.  It may have been from a combination of running and weeding and working bent over a lot Thursday evening and Friday evening and Saturday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.001.000.0012.10

Morning run, little windy, temp. 50'

It was a wonderful temperature for running.  I took it very easy.  I was tired and it took my body about 3 miles to wake up and feel like it wanted to go.  I resisted the urge to push the pace the last 3 miles.  I think if I'd catch up on my sleep I'd be ready to run the relay.  My tendon-bum-itis felt much better than Saturday. 

Miles 6.0,  Time 46:55,  Mile Avg. 7:49

I then ran a mile with Dallas in 7:30

---------------------------------------------------------------------

Noon run, no wind, sunny, temp. 75'

I took it easy except for one mile.  I felt good.  All systems go for the relay.  I ran the 3rd mile in 6:05.

Miles 5.1, Time 38:48,  Mile Avg. 7.37

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.202.000.000.007.20

Noon run, sunny, breezy, temp. 90'

I felt pretty good today.  It was hot like it will be for the relay.  Verdon should require the relay runners in van #2 to bring something to sit on after there run to soak up the sweat.  I ran 2 faster miles in the middle of the run at 6:45 miles.

Time 54:40,  Mile Avg. - 7:36

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.001.000.007.20

Noon run, sunny, windy, temp 95'

I took the some of the youth to a pioneer handcart trek near Evanston, WY this morning.  It was fun to see them dressed up in pioneer clothing.  I got to drive by my 21st leg in the relay.  I wanted to get out and run it but I resisted the urge.   

I felt very good today dispite the heat.  I ran all the miles easy except at mile 5.5 I ran a fast mile in 5:55 wind aided.  I may run a mile with my son tomorrow but thats about it until the relay.

Time 54:30,  Mile Avg. - 7:34 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

Morning run with Dallas, no wind, temp. 60'

Legs are ready for a relay.  If I could just get enough sleep.

Time 12:10,  Mile Avg. - 8.07

Add Comment
Race: Ragar Wastach Back Relay - 9th Leg (3.3 Miles) 00:20:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.001.303.30

I ran the 9th leg of the race.  I was on the team "2 slow 2 win, 2 dumb 2 quit".  It was an awesome team.  I didn't know what to expect with the relay expericence because this was my 1st.  I was nervious that if I went to hard my legs would be dead for the last leg.  I threw caution to the wind and went out hard.  My predicted time was 6:14 miles and I ended up with 6:12 miles.  It was hard not having other people around to race against but knowing that I was on a team trying to do our best but still have fun I was able to push it.  I couldn't even see anyone in front of me until I'd run about a mile and a half.  I finally caught my only roadkill of the 1st leg with about a half mile to go.  He had on his headphones and didn't hear me coming and he about jumped out of his shorts when I passed him. 

I did enjoy hearing that comments give to me by my teamates.  The said that the volunteers when they saw me shoot out of the exchange said, "wow, he is going fast, can he keep that up the whole way?" in which my teamates said "we think he can". 

It was fun handing out water and watching the other guys run.  I enjoyed watching Verdons race againts two skinny women up the canyon.  He held them off on the way up the canyon but when he summited the mountain and headed down one of them caught him. 

See next day for the rest of the race

Add Comment
Race: Ragar Wastach Back Relay - 21&33 Leg (9.8 Miles) 01:15:20, Place overall: 21
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.009.800.009.80

We finished our van assignment and drove to Rockport Resivour where we found the traffic jam that took us an extra 20 minutes.  Some of us headed over to get the Fazoli's pasta.  I was a little worried that it was only 3.5 hours until my next leg but it was good.  Then we put out our sleepings bags and tried to sleep for just over an hour.  I was supprised that I was able to go to sleep for part of the time with all the people milling around and the vans coming in and out. 

I was a little nervous about running in the dark on a country road with only a head lamp.  But the fisrt 2 runners got good times and seem fine with it.  I was supprised how well the headlamp worked.  I want one of those toys.  My predicted time was 40:40 and I ended up within seconds of that time.  The cool are was much nicer to run in than the heat of last evening.  My first two miles went by fast and I was feeling good, thinking I'd end up with a sub 40 minute run.  Then I started tasting Fazoli's and my stomach got a little quizzy.  I slowed down and soon I felt better so I sped back up and then I felt quizzy again so I slowed back down and did this the rest of the way.  I also want a garmin watch so I'll be cool like the other relay members and so I know how far I've gone since the only marker was the 1 mile to go marker.  I passed about 4 people on my second leg

We then went to Park City and showered and tried to sleep.  The shower felt good but the bed felt better.  If it wasn't for the drunk man we'd have gotten more sleep. 

Our last van assignment was the funnest in the fact that we got to pass many of the runners that started in the morning on Friday.  I think Tom won with 50+ passes.  My last leg didn't start so well.  I was 30 seconds late to the exchange zone.  My last leg was the "You've got to be kidding me" leg.  It was 3.6 miles with an elevation change of almost +1500 feet.  My predicted time was 31:40 and I ran a 34:40.  I was pushing hard but I wasn't mentally tough enough to get my predicted time.  It was difficult pushing youself hard and only going half the speed that that effort usually produces.  I know I didn't push hard enough because I was hardly sore on Sunday and not sore at all on Monday.  I probably pass about 20 runners with about half of them walking.  Verdon did a good job driving.  They gave me water to splash over my head several times. 

Will I do it again next year.  Yes! 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.207.000.000.007.20

Noon run, sunny, no wind, temp. 85'

I felt good so I ran hard today.  My throat was getting dry and I was wishing for the relay support crew to drive up and hand me some water.

Time 49:35,  Mile Avg. - 6:53

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Noon run, sunny, breezy, temp. 95'

Yesterdays run must have worn me down or I've been eating to much icecream.  I didn't have the energy like yesterday.  I was planning on an easy run but the easy run pace took effort.

Time 45:75,  Mile Avg. - 7:43

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.001.000.007.00

Morning run, low wind, temp. 65'

I thought since yesterday was an easy day my legs would feel good this morning.  I was wrong.  I was planning on running a slow mile then 2 fast miles and crusing the least 3.  It wasn't until I'd run 3 miles that I felt mentally and physically ready to run a fast mile.  I ran one in 6:07 that felt good, then I ran easy home. 

Miles 6,  Time 45:15,  Mile Avg. - 7:33

I want my legs to be ready for the South Jordan 5K this saturday.  I'm half marathon ready but not really 5K ready.  I've run to many long runs and no speed work.  My only fast miles are a mile here and there in the middle of  longer runs. 

I then woke Dallas up and we ran a mile in 8:00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.750.250.000.001.00

Morning run, Temp 65'

I ran one mile with Dallas.  Dallas did a 7:45 & I did a 7:15.

I'm taking the day off to be ready for the South Jordan 5K tomorrow.

Add Comment
Race: South Jordan 5K (3.1 Miles) 00:18:31, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.003.100.004.10

South Jordan 5K, 6:00AM, Temp 70', some wind.

I felt good before the race.  My legs were ready to go.  After a 1/4 mile there was a 9 man pack that was slowly leaving my pace.  CJ Evans dad, I think his name is Kurt, has been training well and he stayed with me for about a half a mile before he dropped off my pace.  Kurt is in my age division and I've always been able to beat him but he was making me nervous.  After about 2 miles I finally caught one of the original 9 man pack but that was it for passing.

I've been doing a lot of easy miles and marathon pace miles training trying to get my mileage up and no real speedwork.  I wanted to go a bit faster but it didn't feel right.  I felt like I was straining to stay efficent in my stride.  I'm confident with some speed work I could get below 18 minutes and going at a faster pace would feel good.  I don't know if I'll find the time and effort to do that but it would be fun. 

There was about 250-300 people at the race.  A pretty good turn out for South Jordan. 

Next race may be Bryce Canyon half marathon with my good buddys Tom & Bob.

I ran 192 miles this month.  That may be the most I've ever run in a month.  I lost my records I was keeping from 1998-2002 when I was running some decent miles so I'm not sure. 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.0531.9521.901.30192.20
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com