To find my Mojo

Great workout Kimmy. Last of the speedwork done. Check!! How many more runs you doing before the big day??

Nicely done! On Sat at this time...we will be happily eating blue bunny icecream and getting a massage. Can't wait!!! See you in 3+ days!

Looks like you are ready for the big day. You're going to do great.

Kimmy, good luck on Satruday. It is going to be a fabulous day.

Kimmy --

Heading out first thing in the morning ... of course I'm hoping to see you in SG before the race, but ... just in the small case I don't I wanted to send you all the positive vibes possible!!!

Can hardly wait to celebrate your BQ!!!

This is yours sis!!

Everyone...thanks for the confidence. I wish at this point I was as confident in myself as you are in me. I have had a hard time getting my head into this whole BQ thing. I am hoping once I get to the starting line all my doubt goes away. I have really been leaning on kathie to try and get me through...I guess we will see how things go in a couple of days....Ready or not HERE IT COMES!!!!

How are you????

How are you feeling today? Hope you have a GREAT weekend! Miss you already!

Teena and Smooth....thanks for checking in. I am feeling great. I decided not to run at all this week. It has been hard. I feel very anxious to get out and stretch the legs. I am tossing the idea around about trying to BQ at Ogden. What do you two think of that?

Kimmy,

That is a GREAT idea! You've run that course before (at least the half) if I remember right. You will do fantastic there. Recover fully the next few weeks, no hardcore training, keep the fitness up by xtrain. Then train through the winter. I have used Hal Higdon's Intermediate II and Pfitz's Advanced Marathoning to train through the winter and BQ in Boston.

You were SO SO SO SO very close to BQ last Sat. You have it in you. Let me know what I can do to help. We're gonna get you to Boston this time!

Smooth...tell me what you did to prepare for the downhill of Ogden (didn't you do the full last year?) I think that is what really killed me. My legs were jello by 19.

Yes, I ran the full in '07, '08 & '09. My legs cramped up on the trail portion. That Canyon could trash your legs. To be honest with you, I haven't figured out how to run a true negative split. Pron8r always says that we have to treat Ogden's half at 18 not at 13.1. I thought I went out slow running with Robw8 keeping the pace at 10mm this year; took the downhill and paid for it on Grant St. Perhaps it was the warm temp. In my opinion, the race start at 7 is too late and in May it gets warm fast at the finish.

I think you have the right idea of doing lotsa hills the next training cycle. In 2008, I raced Boston (3:57) then raced Ogden (3:59) 26 days later. I attributed it to lotsa hill running in preparation for Boston that year.

I think downhill running is "controlled fall". I'd practice running downhill 1) with my hands at below waist closer to hips. I notice when children run downhill, they flap their hands by the sides to keep the balance. They have no fear of falling so they just fly. Adult's instinct with steep downhill is to put on the brake with over striding. This is what I try to practice when running downhill:

2) Shorter stride so your feet land directly under your hip. NO feet slapping. Just little pitter-patter.

3) Lean ever slightly forward at the ankle. Keeping the torso straight and perpendicular to the hill. Imagine a skier at the gate how his body is leaning forward. Let the gravity take you with quicker cadence/turnovers.

Hope this help. I watched you running at SGM. You have EXCELLENT running form with a NICE kick. So you probably already know how to run downhill. Kathie does alot of quad strengthening workouts. I think she has iron quads and calves. She can show you some stuff to fortify your awesome downhill legs.

thanks smooth. The information is great. I have to figure out how to run the marathon so I still have some gas in the tank at the end. It seems that I always die around mile 23 (this year 21) I usually push hard the first 6 miles so I can have extra time at the end for when I die. But, do I die at the end because I usually push harder at the first. I think if I try and do Ogden I am going to try and stay right on my splits and run an even race and see how that works.

I would like to add just a little bit with the hill training. Be it downhill or uphill. Try to train and run it relaxed. If going down hill. You dont run it too fast that your stride is over and your trying the breaks on. I have just found a relaxed state in there somewhere. And for the uphills too. Staying relaxed and listening to your body(breathing, and feet noises) helps to keep you not pushing to hard.

Kimmy you did awesome in SG. And its good to see you found out what you need to improve on next run. Ogden is a great race to go for a BQ at. Those rolling hills and mean hill at 14 you have to train for. Along with the speedy downhills. We got this thing.

I dont think you can run a even split there at all and be successful. There is to many fast miles coming downhill and those uphills would just leave you dead by the end of you tried to maintain MP going up them. Look at the course tool option in your blog setup area. And then look for Ogden full. It has a good pace chart there you can plug in for you time. I followed it this last year for a 3:30 and hit them very well up till mile 17-9 I think this year. Which I was quite happy with. I just wasn't at a 8:00 pace at that time.

Thanks mark for the info. I will looke into that pace chart. So what is the elevation for the first 13. I know the killer hill at 14, but what is before that?

I have looked at the elevation chart on the Ogden's web site, but that really doesn't tell you what to expect on the course. Everyone says that St. george is all downhill until you run it :)

I'm with Mark...use the course tool for the pace and mile splits. I didn't do that. I ran an even pace 'till the dam. I pretty much paced a group of runners this year. It was fun...but I don't recommend it. I think it's possible to do negative split in Ogden because the first few miles are gentle downhill. Save your legs till you hit the canyon. The trail portion takes focus. Keep your fuel/hydration plan well so your mind stays sharp on that trail where there are walkers/runners/relay people and families crowding it up. The last 5K is always tough in ANY marathon. If you got that master and figure out, send it my way!

Kimmy, there are no uphill that I can remember before mile 14.

Oh there is rollers all around the lake. I ran the Striders half which is a nice series building up to Ogden. Or so they say. I have only did the half which is most of the first half of the marathon. And after you get out of the canyon you have rolling hills. The first time I ran it in the Striders race I found them to be mountians and walked them. Mostly due to the fact that I was running way to fast downhill for the first 6 and then died on those rollers. But when I ran them a month and a half later with Fly and Jeff they weren't nothing since I paced it right with Fly. The point is simply that just like SG. You have to train both uphill and downhill. Yes both are mostly downhill but you got to train the uphills and run then without killing yourself to make up for them going faster on the downhills.

Ogden half is a great looking course so you really have alot of knowledge of it and know what to expect. Those rollers are really unnoticiable if you have trained and ran the first 6 miles right. And then run it right to the dam. Just have to train for it and you will get it. You are so stinkin close. If I dont end up doing CIM or that Mesquite marathon here in the next month or 2 I will be going for a BQ too at Ogden.

Kimmy,

I was just going through your training runs. Here's my two cents: instead of running 20 miles three weeks before the marathon, run 22 miles. Seriously. I think that will help with the endurance towards the end of the race.

Also, perhaps there is a better race for you to BQ at even before Ogden. I think you are ready if you can get your body to fully recover fairly quickly now.

I don't know ... just my thoughts.

But yes, I do think you could qualify at Ogden if that is what you choose to do.

LOVE YOU!

How are you, Kimmy? Just dropping in to say HI!

Ok I know you are back from California so are you ever going to post again?

Smooth and Kathie....thanks for checking up on me. Yes, I will start posting as soon as my life gives me a little time. I have been running, but not enough to really talk about. Maybe 3 or 4 miles here and there. I plan on trying to get into a good routine next week.

Glad you're still running.

Ogden would be a good race to BQ at, but maybe even Utah Valley Marathon in June. They've changed the course and it should be a lot better this year. Check it out at www.runuv.com. I'm going to run that one.

Just checking..still nothing new here. :)

Have a HAPPY HOLIDAY, Kimmie! Can't wait to see you!

I miss you!!!

Hope you and your family had a wonderful Christmas! :)

Just dropping by to wish you a WONDERFUL, HAPPY & HEALTHY New Year!

Did you find your MoJo, yet, Kimmy! Miss your posts.