The Top of Utah Marathon was my 5th marathon this year and one of my last chance to obtain a Boston marathon qualifying time (sub 3hr10min).

I live about 2 hours south of Logan, UT where this marathon was held, so I drove there the night before to pick up my number at the expo.  
The expo was a bit underwhelming to be honest. Sure, this is not a huge marathon, but with 1600+ projected participant, I was expecting a bit more. Not that I am a big fan of marathon expos, but I always enjoy browsing for the latest gadgets, running gear or learn about a races I have never heard about. 
This time however, the expo fit almost entirely in the tiny room you can see below.

I went and grabbed my race number, and decided to stay for the pasta dinner which was held right next to the expo. 
I ate without a lot of reserve, but not to the point of feeling bloated (I'm guesstimating 1200 calories). 
I had reserved a room at the Baugh Best Western Motel, so I went to check in right after dinner. Before going in my room I went shopping for my pre-marathon breakfast. At 4:30am, there would be no breakfast served at the hotel for me. 
I laid out all my gear on the table next to the bed so there would be no panic in the morning and I went to bed at around 9:30pm. 
I had a bit of trouble sleeping and I woke up a few times during the night.
I slept about 5 hours. 
In the morning I was happy to see a bus waiting in front of the hotel to shuttle the marathon participants to the marathon bus pick up area. I had not expected it so this was a nice surprise for me. The marathon bus ride took about 30 minutes up the canyon in the pitch black night.
 At the start line, the temperature was in the low 40ies and I had taken no extra clothes to wait for the start. Not an omission on my part, just that I hate throwing away perfectly good clothes every time or deal with the race bag check ins. I was hoping that the organizer would have set up some fires to warm up participants as I' ve seen done in other marathons. However, they did a whole lot better than that! They had set up 2 huge "tents" or more like, temporary structures with super hot burners pumping hot air in at a fast rate. These tents where right in front of the start line.  I laid down on the ground in front of one of those burners and closed my eyes for a while.
This was the best pre-marathon staging experience I've ever had. I was able to relax and stay warm until the very start of the race. 
When I heard the gun, I calmly exited the tent, turned on my watch and started the race.
There was a bit of traffic at the start but by running a bit faster on the side of the road, I was able to position myself around runners of similar speed. At 0.5 mile, I looked at my watch which showed 5:48 min/ mi.. Oops, time to calm down and relax.
This marathon course is pretty easy. I had spent time the night before to establish a pacing strategy which I hoped would help me finish strong. This was my 9th marathon so I knew by experience that I have a tendency to get tired around mile 18, and drop my pace significantly after that.
The first 18miles of this course are a gentle downhill with a bit more than 1000 feet drop. After that, there is one first mile-long climb between miles 18.5 and 19.5 and another 2 mile climb from mile 21.5. Basically, there is no more downhill after mile 18.
My strategy, was to go faster on the first 18 miles (about 7:00min/mi) to take advantage of the downhill but not too fast so that I would significantly drop the pace on the tougher last 8 miles. I wanted to avoid dropping the pace above 8:00min/mi later in the race. This pacing strategy, if I could execute it properly would take me just under 3 hours 10 min.

In the first few miles, I felt a bit off. In the downhill portion, a 7:00min/mi pace should really feel easy, but somehow, it felt a bit harder that it should have. I let the pace slide just a bit to 7:05min/mi.
My marathon prep for this race had been a bit lacking and a bit short. My longest run in the last couple of months had been only a 20 miler and I had reached that distance only once, feeling exhausted and dehydrated, finishing it  at nearly 10min/mi. I had learned from that last long run though... I needed to keep hydrated, and keep my perceived effort to a low level in the beginning of the race.
By mile 11, my splits were as follows:

Mile   Pace
1        7:04
2        6:57
3        7:03
4        7:04
5        7:07
6        7:05
7        7:07
8        6:52
9        7:06
10      7:05
11      7:05

This was pretty good, but 35 sec off my planned time. I didn't know exactly how off I was, but I knew, continuing this pace would not cut it, especially since the uphill portions were coming.
I decided to pick up the pace just a bit, which did not feel too uncomfortable.

Mile   Pace
12      6:50
13      6:48
14      6:33
15      6:47
16      7:00
17      7:00
18      6:59

Now, I was back on track. However, my legs were starting to feel heavy, and since mile 16, the back of my left leg was feeling very tight and I was getting worried it would cramp. Now was going to be the true test of my will. With the hills coming, would I be able to stay under 8min/mi? Did I want this Boston qualification bad enough? Had I saved enough energy for the end? Would I completely implode at the end like I have in the Salt Lake marathon or the Utah Valley marathon this year?
I was about to find out...

Mile 19 was getting a bit harder as the incline increased, but in fact I had expected a more difficult,  more inclined climb. In addition, this is about the time when all the runners I had been following for miles started really dropping their pace considerably. I was passing every one around me, which was a great mental boost. 
It seemed I had paced this right after all.
I was tired but not exhausted. More importantly, I had kept intact this fire, this rage to move forward and I could still summon it a t will. 
I managed to keep the pace well under 8:00.

Mile   Pace
19      7:16
20      7:21
21      6:51
22      7:10
23      7:30
24      7:27
25      7:19
26      7:40
.2       7:19

When I approached the finish line  and saw the clock at 3:06, I could not believe it. I almost got emotional for the first time ever in marathon running. I had finally done it! The rest was a blur, a medal was placed around my neck, I walked to the recovery area and just basked in a moment of triumph...

I stayed a while there cheering for the next runners arriving and waiting to see my official time posted before taking the road back home.

What a day! A plan perfectly executed, a new PR and a BQ. AMAZING!!

PS: After taking some time to reflect on this marathon, I am realizing one potential area of improvement.
Despite the good pacing, I still drop the pace too much at the end, which if I could avoid, could help me break 3 hours. Thinking about my training, I have never gone more than 20 miles in training, and I really do think I need to take my training runs to 26, or at least practice increasing the pace after 2.5 to 3 hours of effort if I am going to improve this point...
Changes in my training plan seem necessary.

Last Sunday (9/9/12), I completed my last long run before Top of Utah marathon. I wanted to run 13.1 miles but it didn't quite happen that way. I started in the mid morning and the temperature was already hot. Furthermore, I had to deal with 10% incline and a strong headwind in the first few miles. 
I decided to run in the trails around the Draper temple which despite being close to home I had never really explored. In fact, I had never really known there were so many different trails there. It quite an enjoyable experience. The trails are quite stunning there. To get the views down the valley there a bit of a climb, but well worth the effort.

For the first time, I took my Galaxy S3 phone to take the pictures during my run. I have not yet received the special running case so I did not experiment with the running apps on this run yet. I will do some running app reviews in the coming months.

The trail is quite gorgeous but hilly. The adventure of discovering a new trail made the miles pass in a flash. The path was shady and I haven't enjoyed a casual run quite like this in a while...

Pretty soon though, I reached less shaded portions of the trail on my way back down the valley and the sun really started hammering down. This is when I realized that not taking water with me had been a pretty stupid mistake.

When I reached mile 10, I was really dehydrated and I could barely run. I opted for a run- walk pacing strategy (euphemism?) and painfully dragged myself back home. I completed the run in an average of 9:34 per mile. Pretty slow really, and not ideal for my confidence entering the last week before my marathon. 
On Monday, I took a day off to ensure I would have enough energy for my last speed training.
I went back the West Jordan high school track with the intention of running 6 fast half mile intervals with 1:30 recovery in between. But yet again, I was greeted with a strong wind, aligned with the length of the track. I really felt it...
0.51mi 2:52 (5:36/mi) 
0.51mi 2:55 (5:47/mi) 
0.51mi 2:54 (5:41/mi) 
0.51mi 2:57 (5:48/mi) 
0.51mi 2:59 (5:52/mi)  
I could almost maintain the same pacing as my last track session. However, I had no energy left after the fifth interval.

On Wednesday night, I went back to the pool for lesson #...5? I think.
Unlike last time, it was a very productive class. I really started to feel the movement. At least, I occasionally feeling the efficient "gliding" in the water. I really need a lot more practice, but it is starting to come together.

Today, I almost went back for a short easy run but since my legs a still a bit sore from the speed training, I decided against it.
Tomorrow is marathon's eve. I am driving to Logan where I'll be getting my race package and will stay at the hotel for a short, hopefully not sleepless night.

Yesterday, I went for a half marathon but instead, I ran only 8 miles... Yes, once again, I felt this heavy, lethargic feeling that plagued me last week-end in my twenty miler. I finished the 8 miles at a relatively slow but not at all effortless pace of 7:57 per mile.
Given the fact that I had been running uphill in the mountains the day before, I guess that I am trying to push the pace too soon after the run.. Actually just before starting the run, my legs were feeling a bit sore. 
I am definitely training a bit too hard especially since I am running the Top of Utah (Logan) marathon next week end.
The mistake I am making is pretty clear here. I don't feel sufficiently prepared for the marathon, so instead of tapering, I am pushing the intensity on each workout... Okay body, I hear you... today I am starting the taper. 
I had wanted to rest only the last week but maybe this is too much.

In the morning, I had another swimming lesson (#4). I just need more practice... Following all the intricate pieces of the movement at the same time is a bit much for me to handle at the moment. When I focus on my left arm, the right arm is not in position, or my head is pointing the in the wrong direction, or my feet are sinking...etc. This is tough but I think it is coming slowly.

I also really wanted to do another speed session of running. This is very important to improve my pace. 
So in the evening, when the temperature was cool  (69F ~ 20.5C),  I went back to the high school track for another set of intervals. 
When I arrived there however, I realized that it was football night... 
I reluctantly drove back home, but on the way back I decided that I did not want to waste this precious day of training. I stopped my car near my usual trail and decided to run a 5k as fast as I could.
I haven't been practicing this distance, but I thought this would be a good threshold / speed exercise without completely destroying my legs for the week end.
By then, it was past 9pm and I really love running in the dark. The trail is asphalt and very smooth, so despite having no light, I knew I wouldn't lose my footing. My legs were still a bit heavy, but not sore.
I started hard, although not all out. I usually run my half mile repeats on the track in about 5:45 pace so I wanted to stay as close to 6:00 min/mile as possible. However, the trail is slightly hilly. Not very much at all (just about 100 feet gain over the 5k) but these little hills at 6:00min/mile really took the wind out of me.
I completed mile 1 in 6:14. A pretty nasty stitch appeared in my right flank. I pushed on. Mile 2 was done in 6:20, the stitch was not going away and in fact getting a bit worse. Just one more mile... 
At this stage, it started to hurt a bit. My lungs were on fire. I glanced at my watch and by the middle of mile 3, my pace started to slip a bit. I was running at about 6:30 per mile pace. I pushed harder. I finished mile 3 in 6:17. In the last 0.1 mile, I picked it up one more notch. 5:55min/mile pace.
I finished the 5k in 19:27  (6:16 min/mi).
Not bad considering I have not trained for that distance. In fact it might be my best time over 5k. I really think my interval training is starting to pay off. 

I started the day with a quick swim practice at the pool. My timing was horrible  as there was a class for seniors taking most of the pool. The swimming lanes were already taken but I managed to share one.
My performance in the swim practice was a bit disappointing. I never had that feeling like : "Oh, I got it!". I never felt in control of the movement, was always out of breath. Well.. I hope I can review and improve with directions from coach on Friday.
In the afternoon I went for a 6.5 mile (10.5km) run with the dogs.
I have 2 dogs, a black Labrador "Luca" and a Viszla "Vigo". I took them in the mountains south of Draper. The run was more like a glorified hike. At 12min/mile, it was not exactly fast but considering the terrain, it was a pretty good effort. The trails are loose gravel and the hills are sometimes so steep and slippery that running is out of the question. I ended up following the example of the dogs in a few parts, using all 4 to climb.
Oh, and I got a brand new Galaxy S3 phone which I am going to use to take more pictures for this blog. I am also planning to test and review some running apps in the coming weeks...

Today I went to the High School track close to home to do some speed work again. For the past few weeks, I have progressively increased the difficulty of these workouts. I started with just 4 quarter mile repeats (1 lap), then 5, 6 then started doing half mile repeats (2 laps). 
The goal for this workout was 5 half mile repeats with about 90 sec recovery (which I sometimes took to 105sec...).
I think it is important to have a very specific goal in mind before I start a workout, so in addition, I wanted to keep the pace under 6:00min/mi and keep each set at a very consistent pace.
Initially I went at 11am but the temperature was in the nineties  (33 C) and the sun was relentless. Since I really wanted a quality session, I decided to wait until later in the day and I came back after dinner at 7:45pm.
Conditions were nearly perfect.
Unlike last time, I managed to keep my intervals fairly consistent. It is amazing how keeping with these speed workouts  produces results week after week. This is very motivating. 
Here are my splits:
0.51 mile - 2:58 (5:49mi/mi) 
0.51 mile - 2:56 (5:46mi/mi) 
0.51 mile - 2:56 (5:49mi/mi) 
0.51 mile - 2:57 (5:48mi/mi) 
0.52 mile - 2:56 (5:41mi/mi)  
I believe I could have done at least one more interval but I may do another speed session later in the week.

Today I give myself a passing grade.

Another great class today. I am learning to glide effortlessly in the water. Not easy but coach is taking it step by step with me, not hesitating to go a bit backwards when I don't learn the movement quite properly and start to form bad habits. 
Today, I learned how to position my arms coming out of the water and then in, combining the movement with torso rotation and core engagement.
Yeah... I have a lot to think about for each movement I am making, but it's definitely coming along. I still don't how/when to breathe but coach told me it would take 5 or 6 more hours of perfecting the movement before we got to that. I like the step by step approach decomposing each movement and I know how necessary it is to become an efficient swimmer, but I am also impatient to learn it all. 
Next lesson Friday at 10am. I can't wait...

Today was long run day. I was going to follow my usual Porter Rockwell trail.
I set off at about 4pm for a 20 mile run. 
From the beginning I felt something was off. The first downhill portion that I usually run at about 6:30min/mi felt slower than usual. Sure enough, my watch confirmed this: 7:40.
After the first mile, the trail started uphill going west and again, I was putting in more effort than usual. Even though the air temperature was much lower than it had been in the past weeks, I really felt the 4pm sun beating on my head. I was really sweating. Something else was wrong too. In the past, I managed to run much faster at the same effort level, with more heat. This could have have been caused by an inappropriate lunch. I had some almond butter, and I think this was causing trouble in my digestive system. It was just too heavy for such a run.
I settled into a 7:55min mile pace which felt much harder than it should but was still manageable. After about 5 miles, I was still struggling and was mentally shattered. At that point I seriously considered turning back home.
I had all the good reasons. It just was not my day, I was struggling. If I tried again tomorrow I would feel so much better. I could never do the 20 miles feeling that way...etc 
But I thought... I have no time to push back this run. Pushing it one day, is one day lost for another workout and my marathon is just around the corner. I really need to do this today.
I reluctantly pushed on. My pace was sliding and by mile 11, I was averaging 8:45 per mile. I continued the run and actually from mile 9 to 11, things were looking up. I was still slow, but I was feeling okay. 

I took an unusual 2 days off in a row. That's because tomorrow, I will need all my energy for a quality long run. The objective is 20 miles, and since I have not run this distance in quite a while, the prospect of it is a bit daunting.
So today I decided to relax and go for a little practice swim. I wanted to review the movements learned in my previous class so that I am ready on Monday for class #3.
I really am starting to enjoy being in the water, I love the relaxed feeling that comes afterwards and seems to stay with you even hours later.
The practice went pretty well although the pool temperature was too hot for me (86F). I am starting to feel comfortable with the arm movements and my kicks are getting a lot better. No more of that frustrating, useless pedaling in the water. I even passed a few slow swimmers using just my kicks.
My main problem now however is the breathing. With my head under water, I am quickly out of breath. I feel my heart pounding hard in my chest after just one pool length (25m) and I can only breathe properly when I roll almost fully on my back.
I am eager to learn more...