Ultrarunning Motivation

I love this video.  It got me out the door today for 18 miles when I was just tempted to bag the week after a rough couple of days.  Sometimes you just need a pick-me-up.  Enjoy:

Additionally, I am working on a longer post about stretching.  Hopefully it will be informative.  It should be up in the next day or two when I figure out how to neatly wrap it all up.  Stay tuned...

Put one foot in front of the other...

I had seen this before, but I ran across it again on a FastRunningBlog forum discussion.  I wholeheartedly agree:

"If the most common question I get asked is, 'How do I run a fast marathon?,' the 2nd, 3rd, 4th, 5th ... most common questions have something to do with diet, running form, sleep, footwear, stretching, weights; anything but actual running. American runners seem to have an unending fascination with all these extra-curricular activities, yet we continue to get slower at running marathons ... If you want to improve your performance in the marathon, stop worrying about minimalist shoes, caveman diets, and new-age running form, and start worrying about getting out the door and running a little more than you did last week. High mileage works!"

--American marathoner Peter Gilmore

The post in its entirety (which I think is very instructive) originated from the Bay Area Track Club website and is titled "Get out the door!"  Thoughts?

Inaugural Sand Hollow Marathon Race Report

Left to right:  James Holt, myself, and Steve Hooper.  St. George Running Center Race Team sweep!

(Originally posted Saturday, March 26, on my daily training blog)

Woke up bright and early at 6 AM to get ready for the Sand Hollow Marathon.  Ate a banana and a slice of bread along with drinking some of my Revive/Emergen-C mix.  Drove down to the start with a half hour before the race.  The race was very small--only about 100 runners give or take.  Steve and some of the other SGRC guys were there, so I figured they were my competition.  The course was an out-and-back, going through the Hurricane Fields, making a large swing around Sand Hollow Reservoir, with a short section through a golf course community and then back the same way.

My dad is the worst early AM photographer.  But that's ok.  Maybe someone will think I ran drunk...

The gun went off, and away we went.  I wasn't sure how fit I was so I took off pretty easy, but still quickly built a little gap on Steve within the first mile.  I could still hear them talking behind me, but I didn't think they were racing that hard so I just settled into a nice relaxed tempo for the long haul.  My family was able to watch this race in its entirety, which was nice, and they were at many spots along the course. 
I did the same thing this race as TOU last year...only worrying about 5-mile splits.  My goal going into the race was 2:45.  The first 3 miles were expectedly slow, but I must have picked it up quite a bit because I was right on for my 5-mile split. 
Up until this point, the course was almost all completely flat through the Hurricane Fields with only one small hill, but shortly after the 5-mile mark the course climbs a long ridge before it drops steeply into the Sand Hollow basin.  This is one of the most beautiful portions of the course, and although the grade was mildly difficult I enjoyed this part.  These were my old stomping grounds through my stint in high school XC and track.  I lost some time on this section, but gained it all back and then some dropping into Sand Hollow down the hill that apparently has been named "Nemesis."  I must have been going faster than I thought, because I came across the 10 mile mark 3 minutes faster than my goal pace.  I was pleased at this, though, knowing the road back would be more difficult.  I was glad to have a little cushion.
The next 5 miles were more difficult, with rolling hills and several turns to take away momentum.  But I came across the half about 2 minutes ahead of pace at 1:19 and some change.  I forgot to look at my split for 15 miles, but I expect it was similarly ahead of pace.

Rounding a turn a little before the 22 mile marker.

 After this point, I settled in for the most difficult section of the course:  climbing back up out of Sand Hollow.  I was already beginning to feel the fatigue, but I was able to work through it and lay down some good solid miles before arriving at the base of Nemesis at mile 18.  This hill was a beast.  It climbs about 250 feet in just 0.7 miles.  Nothing compared to some of the stuff you face at races like Logan Peak, but at road-marathon pace and at mile 18 it presents a significant challenge.  After climbing hard for 100 meters or so, I decided the best plan of attack was just to last through it, going as slow as necessary, and worry about going fast again once I got to the top.  This worked nicely, and I was able to get a good tempo going again once the course turned downhill again.  The long downhill was very welcome and I was able to really put the hammer down on these miles.  I came across the 20 mile mark with a nice 4 minute cushion.
Immediately after the 20 mile mark, the course makes a final descent with the rest being level with only one short up-and-down hill at Angel Heights.  I wanted to just get through this section as fast as possible and get as far as possible before my tired legs gave out.  I kept waiting for that moment to happen, but other than a couple of lapses it never really came.  I was tired, but still had plenty of energy and spring in my legs to maintain a competitive pace.  There started to be some people cheering me on during the last mile and I really pounded it hard to the finish.  Finished in 2:41:22 in first place. 
My first marathon win!  Granted, it was a small race, not thousands of runners like the others I have done, but I was very pleased and I'll take a win anywhere I can find one.  I expected to struggle to clear 2:45 on this challenging of a course, so I was very happy to get a time that was only 3 minutes and some change off a PR.  The race was very well run for an inaugural running with only a few minor glitches.  The race director came up to me after the finish and asked how I liked it and if I had any suggestions.  I told him a couple of small things, but overall I was very impressed with how smoothly it was run.  The only big problem was the weather, which was very rainy for most of the runners--but of course that was outside of his control.  The weather was actually very nice for 24 miles of the race.  A tad chilly, but overcast and really not that bad.  The volunteers and other race officials were great.  Enthusiastic, courteous, helpful...everything that helps a runner have his best possible run.  Overall it was a very enjoyable race, and it was also a nice excuse to come down and enjoy the warmer weather and time with family.

The trophies were really cool!