Dam 2 Dam Race Report: Thomas

Saturday, February 14, 2009
Dam 2 Dam Five Mile Race at Sand Hollow State Park

Temperature: 37 degrees Fahrenheit.
Weather: Mostly sunny (despite forecasts calling for rain/snow mix).

Pre-race: Elizabeth and I car-pooled to the Sand Hollow parking lot with Richard and Kay (thanks for the ride, Richard!). Once at Sand Hollow we had to take a "shuttle" to the actual start line (the race makes a big loop around the reservoir, ending at the main parking lot). We met a nice family from Vegas in our shuttle. Their 14 year old son, Julian, ran the race last year in 31:00. It was fun to talk to them. Got to the start line and did some warm ups. Local speedster Jose was there, along with a guy from the St. George Running Center club.

Mile 1: Started out a little fast with the lead group. Jose went about 20 seconds off the front of the pack. 6:18.

Mile 2: Jose still out in front. The St. George Running Center guy and one other runner went off the front to try to catch him. I was in a group of about seven or eight (including Julian from Vegas, and my local rivals Glen Watts and Glen Leavitt) behind the front three. A really fast woman set the pace for our group. 6:23.

Mile 3: Three runners still out front. Our group was down to four (me, Julian, the really fast woman, and one other guy). 6:23.

Mile 4: I tried to pull ahead of our group of four. At one point I had a bit of gap on the other three, but the really fast woman caught and passed me right before we got to the dam. 6:27.

Mile 5: Crossing the dam. I could see the four runners in front of me (the three who had been out since mile 2, and the really fast woman). I tried to close the gap, but didn't have the kick. 6:24.

Overall a really good race. I beat last year's time by over a minute. My goal was sub 32:00, so I beat my goal as well. Though I wished I could have picked up my last mile a little bit. I also got $10 at Classic Sports for the third place age division award. Thanks, Jared.

10 Weeks to Boston: Thomas

Monday: 6.5 miles @ 7:12 pace.
Tuesday: Skiing at Brianhead. Ten to twelve inches of fresh, light, untouched snow. If you have to ski Brianhead, this is the way to do it.
Wednesday: 4 miles on the treadmill. 7:50 pace with 3 to 4% inclines.
Thursday: Bad weather prevented a track workout. 3.5 miles on the treadmill with three 800 M intervals at 6:00 pace (the fastest the treadmill will go).
Friday: Rest. Carbo-load for race.
Staturday: Dam 2 Dam five-mile race at Sand Hollow reservoir. 31:55 for the 5.0 miles (6:23 pace). Fourth place Men's Overall, third in Men 30 - 34.

10 Weeks to Boston: Elizabeth

Monday: Lazy

Tuesday: Powder skiing all day at Brianhead. Woohoo!! It was awesome. I haven't really ever skiied powder. It was a good workout and tons of fun.

Wednesday: Taught spin at the gym in the pm. Good endurance workout.

Thursday:

• Piyo at the gym.
• 4 miles on treadmill, average 8:02 pace. Started at 8:34 pace and incrementally increased my pace without ever going back down. Ended at 7:35 pace. Legs a little fatigued from piyo and spin.
  

Friday: Rest. Had to rest for Dam to Dam.

Saturday: Dam to Dam 5-miler. 38:28. 9th woman, 4th in 30-34.

11 Weeks to Boston: Thomas

Monday: Rest.
Tuesday: 6.4 miles (1 mile easy, 4 miles @ 6:34 pace, 1.4 miles easy).
Wednesday: Speed, 6x800M (2:53, 2:51, 2:52, 2:51, 2:52, 2:46)
Thursday: Rest.
Friday: 5.47 miles @ 7:34 pace.
Saturday: 13.1 miles @7:30 pace.

11 Weeks to Boston: Elizabeth

Monday: Kickboxing at the gym. Good solid workout with ab work.

Tuesday: Rest. Not the usual day, but scheduling conflicts made it happen.

Wednesday:

• Strength training at gym in the AM.

• Speed work on track in PM.

6 - 800s (3:18, 3:22, 3:18, 3:22, 3:25, 3:24). I definitely felt the fatigue of strength in the morning. It was extra bad because I haven't done strength in a long time. Hamstring bothering me by the end.

Thursday: Piyo at the gym. Hamstring very tight.

Friday: 3 easy miles on treadmill (8:34 pace). Hamstring on verge of excruciating.

Saturday:

• A little bit of ward basketball. Hamstring very sore so I only played when someone needed a rest, but it was fun.

• 21.5 miles, 4 hours running, 11:20 pace. My friend Carol was running 45 miles on her 45th birthday. I intended to run the middle 15 with her. I was worried about my hamstring though, so I wasn't even sure if I would make that. But between basketball and the run, a friend brought over a hamstring wrap and hallelujah! Praise the Lord! it worked like a miracle. I couldn't feel much pain at all. And I was having so much fun I ended up running the rest of the way with her and it ended up being 21.5 miles.It was a very slow pace because after all, she was running 45 miles. After the run I soaked in natural hot springs for 30-45 minutes. Today, I am barely sore.

This week I discovered a new energy source, 5-hour Energy. I say it works like a charm. I need to research it though, to make sure it's not too bad for my body. I can buy it at Costco by the case for 1.50 a jar. I used half the jar on Saturday's run.

My Garmin was on the fritz so I sent it in for repairs. I hope I get it back soon.

And I need to go buy my own hamstring wrap.

Next week will be an easy one because the Dam to Dam 5-miler is on Saturday, Feb. 14.

12 Weeks to Boston: Thomas

Monday: Rest.
Tuesday: 5 miles on treadmill (1 mile easy, 3 miles at 6:30, 1 mile easy).
Wednesday: Rest.
Thursday: Speed - 5 x 800m (2:52, 2:56, 2:53, 2:55, 2:55)
Friday: 6.5 miles at 7:09 min/mile.
Saturday: 15.3 miles at 7:32 min/mile.

12 Weeks to Boston: Elizabeth

Monday: 1 hour Kickboxing. Great workout. Haven't done kickboxing in probably a year.
Tuesday: 1 hour spin. I was sore from kickboxing and the soreness got worse as the day went on.
Wednesday: 5-mile tempo run on treadmill. Easy mile followed by three tempo miles (8:00, 7:47, 7:27). 8:50 cool-down mile.
Thursday: Piyo in the am. I am so inflexible, i can't even touch my toes. I've got to make this workout a weekly habit.
Speed work on track in the pm. 1 mile warm up followed by 5-800s with 400m easy lap in between: 3:17, 3:20, 3:16, 3:19, 3:22. 1 mile cool down.
Felt great and was pleasantly surprised with my times. I am super excited to do these on a weekly basis.
Friday: Rest (and well deserved if I may say so)
Saturday: 11.5 miles, 200 w to 400 s to 700 w to airport road to 3000 s and back on 700 w. I wanted to run at about an 8:50 pace. First half was 8:42 and by the end I got my average down to 8:37. Very happy. I didn't take any energy or water. I desperately needed water and finally found some at mile 10 at the gym. I need a water belt.

Overall, a great week. Now I just need to keep the energy up from this week into next week.