Bryce Canyon Half Marathon.... Run?

The alarm clock sounded at 2:20 in the morning and I quickly got up, got ready and headed out the door.  My brother Brian and I were driving up to Bryce Canyon to run the half marathon that started at 6 in the morning.  We left and actually got there at 4:30, which was about a half hour earlier than we expected, so we went in to Ruby's Inn and plopped down and some comfortable chairs to try and get a power nap.  After 30 minutes of not really getting any rest we started to see runners begin to show up for the race.  Our brother Joel met us in the lobby with our packets and we went and got all of our stuff ready for the race.  We had about 7 minutes until the race started so I downed a 5 Hour Energy and we jogged down to the starting line.  I saw a bunch of friends from the St. George Running Club at the starting line including Bryan Wilson, Richard Winn and Jake Green.  This is the course I set a PR of 1:21:13 on 2 years ago so I was hoping to beat that time.  I finished 2nd in my age group that year and was thinking I might be able to finish 1st in my age group this year.  I knew I had to hold a 6:10 pace to beat it.  The gun went off and a pack of 5 guys took off and I tried to go out comfortably.  I hit mile 1 at a 6:04 (this was feeling pretty easy) and was sitting in 8th place overall.  Mile 2 has a little bit of a climb and I was still able to hold a 6:16 (my overall pace right at a 6:10) and still in 8th overall.  Miles 3-5 are all steep downhill and I hit a 5:35, 5:48 and 5:56 (I've banked 1 minute and 11 seconds).  Miles 6-7 it starts to flatten out a little and I still hit 6:00 and 6:06 (passed halfway and I've banked 1 minute 25 seconds).  In these miles I see a guy in a wheelchair with a helmet on come flying by me.  I think 'That's cool.  I've never seen a wheelchair guy in this race before.'  Still in 8th place overall.  Miles 8-11 are just easy rollers but I'm struggling with my turnover in the legs, the suns coming out, I'm having a hard time keeping the negative thoughts out of my head and I hit 6:14, 6:48, 6:47 and 6:48.  During these miles I start to get passed by some solid runners the top 4 women and 1 guy all pass me.  Now I am sitting in 13th place.  I'm thinking things like, 'What am I doing this for?' 'Is it really FUN to torture yourself?' 'Maybe I should just walk through that next aid station.' 'If I walk Jake and Rich will catch me.' 'Does it really matter?' 'I really need to train better.' 'I shouldn't have drank that 5 Hour Energy.  I've been burping it up for miles.' 'The marathon is twice this distance.  How am I going to survive?'  On the bright side I passed the wheelchair guy at mile 8 when he stopped to get some water but he caught me again at mile 10 and passed and I never saw him again.  At this point I realize I am not going to PR today because all of my banked time is gone and I can't pick up the pace.  The last 2 miles, which are just more rollers, I decide to put it into cruise control and I run a 7:28 and a 7:14.  Not real excited about those miles.  I need to figure out how to increase my endurance and push myself in the end.  I get passed by another female runner and a guy that looks like a hippie.  I coast in for 15th place with a time of 1:24:08.  After crossing the line I find out that one of the female runners dropped out so I was thinking I had 14th overall.  Nope.  I still ended up in 15th because the wheelchair guy was counted with the runners.  I checked the time sheet to see where I finished in my age group.  I ended up 2nd in my age group and was only 2 and a half minutes back from first.  My buddy Jake Green ended up getting 3rd in our age group since he finished only about 1 minute behind me.  We stuck around for the awards ceremony to get our medals and when they called our age group up Jake and I went up to get our medals only to find out that the guy in the wheelchair got first in our age group.  I don't mind losing to fast runners but a guy with wheels?.....  I guess my gold medal days are still to come.  I'll get this endurance thing figured out, and maybe try to sleep more than 4 hours next time.  Maybe some Positive Mental Attitude courses will help as well.  Now that the pain and suffering is over it's time to get ready for the next half marathon which is only 3 weeks away.

The final stretch giving High 5's to the nephews

Brian, Joel and myself all done and refueling
Joel PR'd by 3 minutes!

That moment you realize that you just lost gold to a guy in a wheelchair.
Yes, I did shake his hand.

Gold: Wheelchair; Bronze: Jake Green; Silver: Me

Uncle Sam 5K and The CRAPPY Mile

On the way out.  Relaxed and still smiling.

On the way back.  The little girl in the yellow is my daughter
Kali.

This past weekend the family and I were able to participate in the second annual Uncle Sam 5K.  There were about 300 runners this year which was about double what they had last year.  It is just a fun run that is not officially timed (but we all know that I'm timing it).  It's still fun to see how high you can finish though.  It's an out an back course which allows you to see where everyone is on the way back.  The Pine View High School cross country team showed up so I realized that a top 3 wasn't going to happen like it did last year.  The gun went off and the usual thing happened.  A lot of younger kids that aren't really going to compete took off like it was a sprint and 2 blocks into the run they were getting passed by everybody.  This still usually gets me going a little fast in the beginning.  I stayed on the heels of the high school kids for the first mile (5:56) and at the half way point I was still only about 10 seconds behind a good pack of 6 or 7.  That's when the race started for them and I just tried to hang on to my same pace.  Grabbed a quick water at the turn around and headed back.  Mile 2 was a little bit slower (6:04) as I slowed down at the turn around.  It was fun to see a lot of friends and family on the way back to the finish.  I tried saying HI to them all and waving as I was running back.  Mile 3 I picked the pace back up a little bit (5:57) as I had a couple people in front of me that I figured I could pass.  The last 0.1 I ran pretty hard to make sure I didn't get passed by the guys I had just caught and I finished in a time of 18:27 which was good enough for about 8th overall.  Not my fastest 5K but I'll take it.

The next morning I decided to run the last 13.1 miles of the marathon course.  My wife Kristal and one of our friends were running 10.  We caught a ride up with some good friends who were running 16 miles.  I wanted to hold a 6:40 pace for this entire run and try to catch Kristal before the finish.  My first mile was a warm up mile and I still hit a 6:44 so figured that the 6:40 pace wouldn't be to tough to do.  My second mile I hit a 6:24 then mile 3 was a 6:03 (there is some serious downhill here).  I was able to stay pretty consistently between 6:15 and 6:30 for most of the run.  I did have one mile going up Winchester hill where I had a 7:01.  Everything was going great until about mile 10.  I started getting the urge to have to go to the bathroom.  And not the easy kind where you jump off the side of the road and pee on a bush.  I just kept thinking I only had to last 3 more miles.  I was still able to hold on to some fast miles for 11 (where I ended up passing Kristal) and 12.  As soon as I hit 12 it all went south...  I had to use the bathroom so bad that running fast was no longer an option.  I was clenching so bad that holding a 10 minute mile pace was difficult.  Clenching and running is not a pleasant experience.  I knew that there was a bathroom at mile 12.5 and the closer I got to it the worse everything seemed to get.  It was as if my body knew I was almost there and was prepping for delivery.  I wasn't sure if I was going to make it.  The closer I got the slower my running became (if you could call it that).  My biggest fear was that the park bathrooms would be locked.  Luckily I made it there and they were in the process of being cleaned by a city official.  I took care of business and then ran that last half mile to where the marathon finish line is.  I didn't care about my overall pace any more as I was just glad to still have clean shorts and a relieved system.  My last mile with that CRAPPY first half ended up being a 7:44.  Even with that mile I was still happy to end up with a 6:34 overall average pace for the entire run.  Morale of the story... DON'T CRAP YOUR PANTS.

Utah Summer Games = 3 Medals in 2 Races

Utah Summer Games 10K - 36:57 - 3rd Overall and 1st in Age Group

The first mile I went out fast following someone that I knew was in my age group.  I ended up passing him just before the mile mark and then realized I had gone out a little too fast.  First mile was a 5:25 and I'm sitting in first place.  I then decided to let up a little on the speed but this is a run down Cedar Canyon and gravity does a lot of the work and so my second mile was a 5:41 and I'm still in first place.  I decide just to hang around at this same pace since it is feeling pretty comfortable and mile 3 is a 5:48 and I'm still in first place.  I keep the same pace for mile 4 but there is less downhill.  At mile 3.5 a high school cross country runner comes running by me and it looks effortless for him.  He looks like a gazelle trotting down the road.  Then at mile 3.75 another runner comes cruising by but I keep my same pace.  Mile 4 is a 6:01 and I am now in 3rd place overall.  By this point the sun has come out and it's getting pretty hot.  At mile 4.5 we hit a bridge and aid station that puts you on a bike trail for the last mile and a half.  I take a quick drink and look back up the road and realize there is no one else even close and the first 2 are pulling away.  I just try to keep the first 2 in my sights as long as possible and mile 5 is a 6:10.  I'm definitely slowing down with these rollers on the bike trail but I've also put it into cruise control with no one to push the pace.  Mile 6 was around a 6:30 and the last 0.2 rounded out the overall time to 36:57.  I was 30 seconds behind my time from last year but not having someone there to push the pace at the end and starting the race an hour later then last year didn't help.  Still pretty excited about finishing 3rd overall (Bronze Medal) and 1st in my age group (Gold Medal).  The pictures are the sprint to the finish, the podium (I could get used to being that high), and the much needed rest in the shade.

Utah Summer Games 5K - 18:00 - 6th Overall and 2nd in Age Group

The hardest part about this race was trying to get the stiffness out of my legs from the day before.  We hit the starting line and I decided to do a one mile easy warm up to try and loosen up the legs.  The top 2 runners from the day before were back so I decided to go out with them in the beginning.  Another fast runner is there who pulls away quickly and the three of us hang together for the first mile.  I look down and realized it was a 5:27 and I'm in 4th overall.  It's amazing what you can do with gravity helping.  Mile 2 I started to feel it in the legs but still was able to run a 5:51 and stay in 4th overall.  At this point we are on the trail and I immediately get passed by 2 fast runners (one in my age group) but I'm OK with it.  I just try to keep them in my sights to the finish and I pull off a 6:01 3rd mile and I'm 6th overall.  The last 0.1 mile rounded me out to 18 minutes even which was good enough for 6th overall and second in my age group (Silver Medal).  So between the 2 races I was able to come home with a Gold, Silver and Bronze Medal.  First time I've ever had that good of a weekend.  It looks as though all those track workouts and tempo runs with the St. George Running Club is beginning to pay off.  The pictures are the sprint to the finish and the podium.

Quick Update of Races

Cedar City Express Relay - August 2013 - 31 Miles in 3:33:31

Ran my 2 legs and then had to hurry back home to take my daughter to a daddy daughter date.  Team ended up 5th overall.  Ran with Brian, James, Joel, Phil Packard and Dad was our driver.  My first leg was a 5K down Cedar Canyon and did it in 16:54.

Red Rock Relay Zion - September 2013 - 187 Miles in 21:31:00 (New Course Record)
Great team with a bunch of fast runners.  These guys know how to have fun.







Color Me Rad 5K - September 2013 - Fun Run
Had a fun time getting color blasted.  I even got called up onto the stage to dance before we ran to try and win some stuff.  No, I didn't win the dance off.









St. George Marathon - October 2013 - 2:59:01 (PR)  198th overall and 44th in my age group.
Two years ago I ran the St. George Marathon and PR'd with a 3:05:20. Last year I was leading up to the race geared to run sub 3 until I got in a bike accident 6 weeks before the race. I still decided to run and came in at 3:19:13. This year everything has been leading up to this race. I ran the Ogden Marathon a few months back and the weather was ridiculous and I ended up running 3:17:30. I wasn't sure if I was on track for a sub 3. I just kept putting in the miles week in and week out and doing all I could to get ready. I set my sights high with a goal time of 2:55:00. That would be a 10 minute PR. Craig Coats helped me get through a lot of tough training runs. The race started out perfect as the weather at the start line was 35 degrees and we had a decent tailwind. I just kept telling myself to not go out too fast. I had a pace band that gave me every mile split I needed to hit. I went out right on track and was running with Craig, Jake Green, Heath Burchinal and Richard Winn. We all kind of got separated but Richard and I hung together and hit the half way point at around 1:29:30. I was feeling great. At about mile 16 my right foot started to blister and it slowed me down a little and I just ran through it but couldn't keep up with Richard any longer. At mile 20 one of my toenails felt like it was going to fall off. Just keep going, only 6 miles left. I was still hitting close to my splits and realized my 2:55:00 was out but sub 3 was still doable. Heading into town the cheers from the crowds gave huge energy that carried me. I realized that if I wanted to go sub 3 I needed to hit 7 minute miles for the last 3 miles. I was going to do this. With 3 blocks to go I saw my mom and dad and my family cheering me on. Kristal provided my favorite cheer of the day as she yelled, "RUN FASTER!!" as I went by. She knew I was close but I knew I had it. I was super excited coming down the finishing chute and the crowd was awesome. I crossed the finish line with a time of 2:59:02. I did it!! The emotions were amazing! So happy to be able to represent the BOOYAH group. Thank you to everyone that has helped me along the way. The hug at the end was Ben Kroff who also got his first sub 3 on the same day.  I had written the initials of Kristal and the kids on my fingers to give me strength through the race.

Dixie State Midnight 5K - October 2013 - 17:40 (A new PR)  Finished 2nd overall and 1st in my age group.  Those younger kids are pretty fast.

Snow Canyon Half Marathon - November 2013 - 1:21:13 (Tied PR) Thought I was going to have a PR but the course was a little long and I had to sprint to the finish to try and get it.  25th overall and 5th in my age group.

HITS Triathlon Lake Havasu 70.3 - November 2013 - 5:56:07  This was a fun half with a lot of people from St. George there to represent.  The swim and bike went well but I just couldn't get my legs going on the run.  80th overall and 14th in my age group.

Grand Canyon R2R2R - November 2013 - 46 Miles in 13 hours.  This was an incredible experience running from the North Rim to the South Rim and back again.  We made it to the South Rim in 5 hours and then took 8 hours to get back.  One of the hardest things I have ever done in my life.  I'm glad Steve Hooper and Ben Ford were there to help me get through it.
What I learned from the Rim2Rim2Rim run in the Grand Canyon:
1. 46 miles is a LONG way to run.
2. The north rim trail is covered with snow and ice for the first half mile (Yes, I slipped and fell in the first half mile).
3. The first 13 miles aren't too bad... the next 33 are brutal.
4. The views are amazing.. ran down into a lake of clouds from the north rim (pictures forthcoming).
5. It is necessary to eat something every hour (even if you don't feel like it.. EAT IT!).
6. Running time = 10.5 hours. Total time = 13 hours.
7. 46 mils is a LONG way to run.
8. Bring a light. Not fun running in the dark. Thanks Steve Hooper for saving me more than once out there.
9. There is no easy part. Downhill burns your quads and uphill burns everything.
10. My brain stopped working around mile 39 (honestly it stopped working when I agreed to go).
11. The last 13.4 miles took me 4 hours (longest and hardest half marathon of my life).
12. Just because your friend, Ben Ford, calls you girly doesn't mean you have to do it.
13. I'm still not a trail runner.
14. 46 miles is a LONG way to run. (Cory Reese and Jarom Lee Thurston, I have a whole new level of respect for you guys).
15. Would I do it again?? Ask me in a few months when the psychological damage has passed.

Expedition Relay - December 2013 - 50 Miles.  This was a crazy relay running in the snow.  One of the craziest snow days St. George has seen in a long time and we ran 50 miles in it.  A fun day hanging out with the brothers.

St. George Half Marathon - January 2014 - 2:03:27 (Running w/ Alex)  This was Alex's first half marathon and I was totally impressed with his effort to try and go under 2 hours.

Dogtown Half Marathon - February 2014 - 1:24:14  I was 34th overall and 2nd in my age group.  Hills at the end were killer.  Fun to have a lot of family members participating in this event.  The running bug seems to be catching on in the family.

Lake to Lake Relay - March 2014 - 50 Miles.  So fun running a relay as a family.  I was so proud of Mary and Kali and the effort they put in on their runs.  They were both little troopers and did amazing.  They all did so great for their first one. We finished in 7 hours 39 minutes. Good enough for 54th place out of 126 teams

Red Rock Relay Dixie - March 2014 - 8:35:00.  We ended up winning this relay by 1 minute.  You can see that these guys like to have a lot of fun.  I had to run the first 2 legs and then leave to go to work.

Sand Hollow Marathon - March 2014 - 3:17:45.  9th place overall and 5th in my age group.  There are some pretty speedy guys in my age group.

Ironman 70.3 St. George - May 2014 - 5:24:00.  431st overall and 67th in my age group.  Last year I finished in 5 hours 37 minutes. This year the gun went off before I got to the start line and I ended up swimming 1.32 miles instead of 1.2 and my swim time was only 5 seconds slower than last year. I'll take it. My T1 time was 3 minutes which I was happy with considering the distance we had to run. Got on the bike and felt great. I was passing a lot of people and got passed by some great riders. Beat my bike time from last year by 3 minutes. Hit T2 feeling great, changed my shoes, got my visor on and starting running out. Then I realized I still had my bike shorts on. Stopped, stripped them off, and carried them out of T2 with me and handed them to my brother standing at the round about on Tabernacle. Still had a pretty fast transition at 2 minutes. The run was pretty hot and at every aid station I was dumping ice down my shirt, drinking 2 cups of water and dumping another on my head. I took it easy going up the hills hoping to turn it on the last 4 miles of downhill. When I got there the legs wouldn't speed up so I coasted it in. Still did the run 7 minutes faster than last year. My finish time was 5 hours 24 minutes! 13 minutes faster than last year. I'm super excited about the way it turned out but also know there is a lot of room for improvement. A huge thank you to all my training partners, SUTC, SLTC, all the volunteers, my family members and everyone that gave a BOOYAH shout during the race. And a special thank you to Kristal Hobson Beckstrand for supporting me in all my craziness. Time to start training for the next one....

Ultimate Tri, Parowan Half & Weekend!!

This past weekend consisted of the Ultimate Tri Relay on Friday and the Parowan Yankee Meadow Half Marathon on Saturday, then my brother Stephen and his family came in to town Saturday from North Carolina and my son Alex was ordained a deacon in church on Sunday.

Ultimate Tri Relay

Our team consisted of myself, Craig Coats, Breanna Nelson, and Brittany Hunter.  We left Thursday evening around 5:30 to head up north for the race which started Friday morning in Pine View Reservoir near Ogden.  We ended up staying at my sister's house in Orem Thursday night.  Thanks Garrett and Kellie Bull!  We woke up Friday morning at 4 and left to be at check in by 6am.  The race started at 7am with a mass start.  There were 36 teams and 8 solo individuals competing in the 133 mile event that had 4

L to R Me, Breanna, Brittany, Craig

swims (all 1000 meters), 4 bikes (totaling 107 miles), and 4 runs (all 6 miles).  Breanna did our first swim in Pine View Reservoir and came out in the top 20.  Craig did our first bike which was a tough 41 miles through the mountains.  I did our first run and held a 6:53 pace.  Brittany did 2nd swim in East Canyon Reservoir and had to run about a quarter mile to get to the lake.  Breanna did our 2nd bike which was 19.5 miles.  I did our 2nd run and held a 7:10 pace.  Craig did our 3rd swim in Echo Reservoir. Brittany did our 3rd bike which was 33 miles with a stiff headwind the entire way.  Craig did our 3rd run which was the toughest run of the day with some nasty hills.  Brittany did our 4th swim in Jordanelle Reservoir.  Breanna did our 4th bike which was 13.5 miles.  I did our 4th run and held a 7:19 pace.  We had a goal to finish in 10 hours 50 minutes and we pulled it off in 10 hours 37 minutes and ended up 5th place overall and 1st place coed.  We won some really nice cycling jerseys and free pizza.  After eating our free pizza we headed back to St. George so that I could make it to the Half Marathon the next morning. 

 

Parowan Half Marathon

Mile 7.5 Both these other guys passed me.

The dreaded alarm clock went off at 4:30am and I got up and got ready.  I met Joel Beckstrand, Phil Packard, Ben Kroff and Amber Heppler at Red Rock Canyon school and we took 9 of our boys up to the race with us so they could experience it as well.  We got to Parowan and picked up our packets and headed up to Yankee Meadow to the starting line.  My goal for this race was to try and set a personal record by beating 1:21:13.  Ben was going for the same time so we thought we'd push each other.  My legs were feeling a little sore from the day before but I was hoping the downhill course would make up for it.  Parowan has a net downhill of 2300 feet over the 13.1 miles.  Here is how those 13.1 miles played out.

Mile 1: 6:03 Started out a little fast but feeling good (dirt road).

Mile 2: 5:49 Ben picked up his pace on some downhill and I went with him (dirt road).

Mile 3: 6:21 Some little hills, passed Ben (dirt road) drank water.

Mile 4: 5:53 Pavement and steep downhill with potholes.

Mile 5: 5:43 More steep downhill.  Ben passed me here.  Holding back so I don't fall.

Mile 6: 6:00 More steep downhill.  Passed some guy.  Took a PowerBar Gel and some water.

Mile 7: 6:01 More steep downhill.

Mile 8: 6:13 Road flattening out.

Mile 9: 6:22 A few little rollers.  Some guy passes me back.  Drank water.

Mile 10: 6:33 Little rollers.

Mile 11: 6:59 More little rollers.  Legs about to fall off.  Drank water.

Mile 12: 7:30 Legs very tired.  Just trying not to walk.  Another guy catches me.  More water.

Mile 13: 8:27 Climb to the finish.  Feels like I am crawling. 

Last 0.1: ?  My watch said 1:24:14 but their official time said 1:24:54. 

This gave me a 7th place overall finish and 3rd in my age group.  Got some really good honey and a medal for finishing 3rd.  Ben finished 4th overall in 1:20:40.  One of my Red Rock boys finished 1st in the 15 and under age group (1:40:00ish) and another finished 3rd in the 16-24 age group (1:34:00ish).  I was totally excited for those guys.

 

Saturday Night

I came home from the half marathon and helped Kristal with some shopping and we went and ate at Café Rio.  My brother Stephen showed up around 5:30 from North Carolina with his family so we all went over to my brother Brian's house to hang out with them.  At 8:30 we went over to my brother Jared's house (yes, I have a lot of brothers) and played some dunk ball on his court under the lights.  Surprised my legs were able to handle it but once the adrenalin kicked in it was ok.

 

Sunday

My awesome family.  L to R Kristal, Emma Alex, Kali, Mary

Slept in because of all the lack of sleep over the weekend.  I had the opportunity to ordain my son Alex a deacon today.  It is crazy to think that my boy is12 years old already.  It was really great to have the support from family there.  Four of my brothers with their families were there, my parents and Kristal's dad.  We definitely filled the room.  Alex is so excited to have the priesthood and I know he'll do great with it.  We went over to Brian's house afterward for a family dinner and to just all hang out together.  Very relaxing day.





Here It Goes Again!

This is the start of blogging again for me so I thought the following video was very appropriate:

I titled this blog It's Not Over Until I Win because I think it's important to set goals and then work hard to accomplish them.  Don't ever give up on your dreams.  As a runner and triathlete I am always looking to improve upon my own times and reach new heights.  This blog will be a combination family life, training, inspirational messages, things I find funny, and pretty much anything else I decide to put in here.  


I work as the Recreation Coordinator at a school for trouble youth and I am able to take them on hikes and to museums and coach them in running and basketball.  They are able to run 5Ks, 10Ks and Half Marathons.  I also try to educate them on the importance of making good choices as far as eating healthy and avoiding drugs and addictive substances.  I love what I do and receive a great sense of accomplishment when I see the youth achieve new things.

I am currently working on completing my Masters Degree in Sports and Health Science and have about 7 months left to be completed.  I would like to work in the Health and Wellness industry so that I can help people accomplish their physical fitness goals.

My ultimate goal for fitness this year is to run a sub 3 hour marathon.  I have been training hard and putting in the time and miles to make it happen.  I have some awesome training partners that are shooting for the same goal.  I have a few relays and 5Ks coming up in the next 2 months with the St. George Marathon coming up the first Saturday in October.  I've also started working on my upper body strength to improve my core strength which will help with endurance.  I started a couple months ago and could only do about 6 pull-ups.  Now after training 3 days a week with my brother Brian I am able to do 6 sets of 10 pull-ups with other workouts added in as well.  Things are progressing nicely.


This morning was a nice and easy 4 mile run with the best looking running partner ever. Thanks Kristal for waking up and going with me. These next 2 days will be some crazy running with two 6 mile legs in the TriUtah Ultimate relay tomorrow and then the Parowan Yankee Meadow Half Marathon on Saturday. Should be interesting....  This will be almost as intense as the Bachelorette. (There could be a lot of crying.)  

You can follow my training runs and rides at strava.com for more details and maps as to where and how fast the runs are being done.  I will post my race results on this blog along with everything else.  Here it goes again!!