Relentless

MillCreek Trail- ran fairly slow up the trail, so I decided to negative split to make myself get going. Easily did it and it felt good to get up and going a bit quicker then the last few days. Ave. 7:07 and 1 1/2 miles at marathon pace.

W-157 (after breakfast)

RHR-40

Out on the Church Rock Trail, but took a wrong turn and ended up coming back before planned. I really like that trail, but there are so many little trails that go out it is easy to get lost. Pretty slow and easy again.

W-153

RHR-42

mile repeats - 2.4 mile warmup around Washington, then cemetary miles with 1/2 mile recovery, and then Washinton warmup backward as cooldown.

1-5:28 a bit disappointed as I wanted to really burn up these repeats since I was planning on only doing three. But as I thought about it, I realized it was the fastest first repeat I had done on this course and took into account that I hadn't done them for a few weeks, it was a bit colder in the evening, and my GPS ran it a bit long (I think)

2-5:21 decided I wanted to get the next two with one under :25 and one under :20, so I really pushed hard. Again the GPS ran this mile long, but the time was good.

3-5:12 really tried to make myself keep working throughout each section of the mile, even the tough uphill ending, and it paid off. The time was strong (quickest ever on this course). The GPS also hit about when it should have (maybe a couple seconds early). What I should do is just drive it and then not worry about if the Garmin is long or short (usually, however, it hasn't been that much of a problem)

Overall, happy about the workout. This course is (estimated) at least 10 seconds harder then running a metric on a track. So today's miles showed some good hard work. I need to keep pushing these times down to below 5:10's and then start adding more to be where I want to for mile repeats.

W-154

RHR-41

Green Springs/Powerline/Middleton Trail - could feel the fatigue of the harder miles yesterday. My pace at first, however, was okay for recovery. It was hitting right around 7:10 for the first three miles. Then on the trail I slowed considerably, but enjoyed being out. Right now I am having a tough time focusing on anything but the house which makes it tough with school and running. But once I get running, I am usually able to relax and push the stress of getting the remodel done on time to the back of my brain at least and try and enjoy some of the run.

W-152.5

RHR-40

Junction. Didn't want to run at all today. I have feeling a little blah about running the last few days, and it came out today. Had to convince myself to go. Actually ran pretty well until I ran into a freezing hard head wind up around coral canyon that basically stood me up and stopped me in my tracks. Then of course, the wind stopped on the way back.

W-151

RHR-42

Club run in the chilly morning. Ran out around Bloomington and up into Bloomington Hills and then back on the trail. Overall ave. was at 6:40 which felt very good. I was a bit tired at the end, but I hadn't got up and ran quick for awhile. It was also very nice to run with the club again. Although I am mostly a solitary runner, it is real nice to have a group now and then that you enjoy being around. It made a good ending to my week of running.

W-147 (taken after my run, but before breakfast)

RHR-42

Sunday:

W-152

RHR-49

spent the night throwing up with my daughter - felt sick most of the day.

Goals for next week: kick it back a little on mileage to let legs rest for the race. Run a FAST 1/2 - going for 1:12. I think I can do it, but I still have some nerves and issues. All I can do is try.

decided to take a day off after being sick yesterday. Still not feeling that great by the evening.

W-153

RHR-41

Woke up feeling very sick again. I thought I had beat this flu bug, but it keeps coming back. Kept me out of school and in bed pretty much the whole day. Has me a bit worried for the race. I need to get feeling better now, so I can get my energy up and a few runs under me this week.

W-152

RHR-61

Felt a little better until lunch, but decided I needed to run anyway.  Went with Ruth up to Green Springs Trailhead.  Noticed that the developers are tearing up more of the desert up there to build more houses and roads.  I wish they could get past the greed of money and let the area stay beautiful for what it is.  I mean there are over 1000 homes for sale in the St. George area, plenty of places for people to pick from right now without ruining the landscape.  Anyway, I am done ranting - for now!
About 4 steps into the run I began to worry.  Stomach was turning and things were churning.  But after about a 1/2 mile it calmed down a bit.  And that's the way it went for the entire run - about 1/2 mile feeling good, then 1/2 feeling pretty crappy. 
Still feeling crappy this morning (thursday).  I don't think I have ever had a flu bug hold on this long.  Any Secret Remedies out there?  I will try anything to get feeling better for this weekend.
W-152
RHR-57

Nothing today - stomach still giving quite a bit of problems.

W-151

RHR-47
 

The race? Why I am sick still? I am very frustrated... maybe even mad about this whole thing. You train hard and try and get ready for something and BAM just like that it is all blown out of the water. Even when I got sick initially Sunday morning I thought - well at least I'll be better in a few days at the most and have most of the week to get my strength back up and be feeling good for the 1/2. But now the sickness has held on clear up to today and I don't know why it would get any better tonight. I'll try to run a few today and see if my stomach cooperates at all and if I even have any energy to try and run hard.

FRUSTRATING!

W-150

RHR-50

ended up not running today

Painter's Half

Went to bed not knowing if I was going to run or not - woke up feeling pretty good. I was excited about not having the stomach turning and decided to just give it a shot. Warmed up a few miles in the freezing cold, stomach turned a little but I figured I would still work to get my goal time and see what happened. Went out pretty quick with Hobie (but not too quick - he is a smart experienced racer and knows what to do to run fast). He easily pulled away at about 1 1/2 miles. I let him go because I was hitting times about 15-20 seconds a mile faster than planned already and didn't need to kill myself early - 5:30's instead of 5:50-5:40. The problem was then I was hung out to dry. Hobie ran hard and hit a 1:07, 3rd place ended up a few minutes behind me, so there I was. Kept running hard, despite the desire to slow down and give into the IDEA that I had been sick (I was proud of myself for that). Was still on pace for my 1:12 until the Bloomington loop. On these miles (8-11) I could feel the lack of energy in my body and my legs really tightened up. My stomach also started churning and I wondered if I was going to lose it. Luckily no. Cold I don't think was too much of an issue - more the depletion of fuels my flu had taken from me. At this point I was planning on hitting 5:20's, but I actually only needed to hit 5:30's because of the stronger first miles. I couldn't go, however, and no matter how much I pushed I was still only hitting high 5:50's (but nothing into the 6:00's - so a small victory). Back on the trail I finished at the same 5:50's pace for the last 2. I kept pushing even though I had lost my 1:12 I could still get a PR and under 1:15 which would be pleasing. Ended up 2nd a very distant 2nd to Hobie, but I was happy about the race under the circumstances. Now to keep recovering and get ready for Boston. Time 1:14:42 a 5:42 mile ave.

To cool down, I ran back down the race a mile and helped Ruth finish - but she didn't need it. She was flying and caught the 2nd woman to finish 2nd woman overall and a time of 1:30 (very good for a high school girl). I think this has provided a very strong base for her track season this year.

W-149

RHR-43

(15.1 miles were in Ohana Racers - 2 in NB's)

Finishing the move today, so I wasn't sure how many miles I would get in.  Then when working on some plumbing, I decided to try and take my eye out with a screwdriver and the headache that caused put me out of commission for the day.

Not sore from the race today.  I kind of like the feeling that I ran hard and can still be functional. 

W-150

RHR-41 

We were supposed to be closing on our old house today so I didn't have time to run after school.  Came home to find out that it got bumped to tomorrow.  So I got the treadmill set up - downstairs and not in the garage! - and put a movie on for the girls and went 3 miles at 7:30.  Run was pretty good.  Did feel a little bit of fatigue from the race.

*treadmill will always be set at 1% unless notes*

W-151

RHR-41

weight has been a little low coming off the flu and I am always hungry, but heartrate has stabliized. 

On treadmill - started it for a mile at 7:30, then 1 at 7:13, 1 at 6:58, 1 at 6:44, 1 at 6:31.  Felt okay, treadmill does kind of get boring.  I used to be in a grove and would do a lot onger runs on it (during the hot summer, or early morning) but not having ran on it in a while has made me think about it too much and how long it takes to do a workout while going nowhere.

W-149.5

RHR-41 

Treadmill - 1% at 6:58 - felt pretty good just cruising along. Didn't feel like I was working too hard and I am ready to bring the miles back up to 70-80 (where I want to be miles wise for Boston training). Next week I will get in some 800's or miles (I'm not sure. I need to outline my training plan for the next two months).

Weights this afternoon. 

W-149

RHR-41

Green Springs/Powerline/Middleton Trail - felt very good to get OUT and run somewhere again.  At the same time, I think the recovery was nice and today and tomorrow will hopefully get me geared up for a couple months of serious training.  I outlined my plan for Boston today and if I can hit a few good runs, I plan on running well there in April.  No watch today, just enjoyed the nice trail and decent weather.

W-148.5

RHR-40 

St. George Running Club run from Dixie Center into Bloomington Hills and up to 100 South then Tabernacle and down Main.  Felt pretty good.  I was a bit sore from weights Thursday and tired (from life) and it took awhile to get going, but Bill kept pulling me along.  Then the run ended right when I started feeling like I could go a bit.  I figured it was okay, however, and decided to just enjoy it for what it was.

W-149

RHR-45 (felt a little anxiety about life right when I woke up, tried to relax to get a good heart rate read,  but my mind always wanders)

Sunday:

W-155 (ate way too much crap food yesterday, so I hid the cookies and tried to do a little better today)

RHR-43 

Goals for next week:  Get serious about training again.  Hit some good mile repeats (see how I can do for this 5:00 mile stuff - it may kill me) and some solid hill (for about a month) and start working miles back up - I'll try around 60. 

AM - 3xmile repeats

Hit them on the treadmill today (decided that I am going to go for the 5:00 minute repeats Steve and I have talked about, so my best chance was on the treadmill where it is flat and I am forced to keep up or off - I did put the incline down to 0 because I figured I may need all the help I could get). 1 1/2 mile warmup. First 1/2 at 8:30 then next mile at 7:30.

1-did it! but it was tough. That thing was zooming and my legs got very tired. Had to hold onto the bars hear and there to help myself out (tried not to lift myself up and take weight off, rather just keep from flying off)

2-easier! barely used the bars at all and the legs were moving well. Breathing seemed less labored then the 1st

3-pumped myself up, told myself I could do it and did it. The easiest one yet. Maybe easy isn't the right term, but I didn't need to use the bars at all (just checked my heartrate at about .75 miles and it was 179 - 182 at same place on the 2nd repeat).

Pretty stoked though - Gives me a good start to all I want to accomplish this Spring.

With 1/2 recovery at 8:49 and 1 cooldown at 7:30 finished with 7 miles

Afternoon - weights (regular routine)

W-154

RHR-43 

AM- 4 recovery miles on the treadmill. Started out at 8:34 and took it up to 7:30 in the first mile (incriments of .1 mph each .1 mile) to get warmed up. Then increased next three miles to 6:58. 1% incline. Felt okay. Not too much fatigue from yesterday's miles or soreness from the weight room. Heart rate during workout around 140

Afternoon- 8 on the River Run. Felt a bit fatigued and sore. Not a ton, but enough that I decided to just hold it back a little and let myself recover. Ave. pace was 7:03 and the miles were very even, most were 6:55-7:05 with one a little quicker down and one a little slower uphill.

W-152.5

RHR-39

4 x's Sunrise - warmup to the hill from PVHS

1st-1:53 felt a little weak and tired

2nd-1:56 felt a little stronger, but time is going up

3rd,4th-2:00 just couldn't give it a good push, but it was the 1st set of hills in 1 1/2 months.  I wasn't really focused as I thought about if I should run this weekend.  For some reason I am just having this battle in my mind back and forth.  After talking to my wife I don't think I will.  She has to work Friday night and I need to be home to watch the kids Saturday morning so she can get a few hours of rest before working Saturday night.

Finished the run going across Foremaster Ridge and back up to the mall and to PVHS at around 7:00 minute pace.  Probably could have hit 1 or 2 more hills at the same pace as the last couple, but the goal was quality not quantity.  Next time I'll get a little stronger on them.
 

Afternoon - 9 on GreenSpring/Powerline/Middleton Trail.  Felt really good, especially after hitting the main trail and on down the Middleton Trail.  Felt fast so I picked it up a little and hit 6:15 with not much effort and then backed it down and still hit 6:40's for a couple miles.  What a beautiful day.  Weather was perfect.

Weights - regular routine

PM - 3 on the treadmill at 1% and 7:30.  Just took it easy and used it as some recovery time.

W-150.5

RHR-45

afternoon - Junction into Coral Canyon extended on the furthest road (don't know name).  Had a Tinman Tempo in mind (as best as I can tell what it is from my web research - For me the 45-60 second slower than 5K pace for extended an extended time, puts me just over marathon pace at about 6:05).  So anyway tried it... After 2.5 up to the top of ridge jumped into it.  Easily hit 1st mile with the downhill help at 5:50, but then I started to struggle.  Next half was setting me up to be about 20 seconds slower than pace and I felt it was going to get worse, so I just decided to back off and run how I felt.  Entering Coral Canyon, I realized that how I felt was a bit quicker and the watch confirmed that, so I did the next 1 1/2 back at TT pace and it felt good.  It even carried into the uphill section (of course, time didn't hold, but feeling did).  Then pushed it down other side of ridge as I thought about how I struggle at the end of races and need to be stronger and what better way to be stronger then pushing harder at the end.  So I used the downhill to turn in a 5:30 ish mile and cruised it on home.  

W-149.5

RHR-46 

afternoon - club run later in the day.  Met at the St. George Running Center and went up to Chuckwalla and down the trail (a crazy downhill run, but fun) and then extended it up to the Snow Canyon guard station down to Ivins and back along Parkway to store.  Clyde ran very strong and led us throughout.  I felt fatigued, especially in my quads (from weights?).  But when I finally started to feel a little stronger we pushed a few good miles.  Last four or five miles were all below 6:30 and some down toward 6:00.  Felt good to get out and the weather was absolutely perfect.

Got some new shoe from Steve (Asics Cumulus, to hit the treadmill with) and some recovery drink to hopefully help me not feel so sluggish toward the end of the week.  Tried it after the run, doesn't taste that great (but not unbearable) we'll see the results.

W-149

RHR-45 

Sunday:

W-153

RHR-45 

This week:

Met goals for mileage and for repeats this week.  Hills need a little improvement, but did hit the weight room Mon and Thurs.  Felt pretty good about the week. 

Goals for next week: 

Keep feeling healthy as I take the miles up to 65.  Get a good set of 800's in on Monday and get stronger then last week on my hills.  Keep enjoying running as it is a beautiful time of year and things are still not too crazy with track ... yet.

AM - 4x800's on the treadmill. Warmed up at 8:34 for 1/2 mile then took it to 7:30 for the next 1 1/2. Then decided to give it a try. 800's at 2:30 with 1% incline.

1st - felt a little hard, but got the legs turning over and moving.

2nd- probably the best of the 4 - felt stronger

3rd - still felt pretty good (for a moment even thought of maybe going 5)

4th - the thought quickly left. It was keep up or get thrown off. But I made it through.

recovery between was 2:30 at 8:34 pace. Then ran 2 1/2 cool down at 6:58. Left quad did act up a little (soreness). I don't think I could hit this full workout on the track yet (maybe a couple at 2:30 and the others at around 2:35 ish). But the treadmill is teaching me quicker turnover and that I have to stay focused throughout the whole repeat. (used recovery drink)

afternoon -weights (regular routine)

W-152

RHR-43

(Cumulus)

AM- 4 on treadmill. warmup 1/2 at 8:34 then took it to 7:30 for a little and then 6:58. Felt good and relaxed. I checked my heart rate to see if I was working hard enough (152 bpm so I was at 80% - maybe actually a little high, but I didn't feel like I was working hard at all), but I decided to not worry about it and just remember that a recovery run is just that - recovery. (Cumulus)

afternoon - 8 on Washington Parkway Loop from PVHS.  No watch so no time, but felt very good and moved it along pretty well.  Was able to just enjoy a fast run and relax.

W-150.5

RHR-41

afternoon- Sunrise hills x 5.  Warmup to the hill (1.8 ish) then right into the hills.

1-1:58 a little disappointed that I started out slow again (like last week) felt like I was challenging the hill more than the time showed.

2-1:55 decided I needed to get into it and make this a good workout

3-1:59 bumbed that 2nd time was only 1:55 when I felt like I was pushing so hard.  Really had nothing in my legs on this one

4-2:00 worked the arms hard and made a conscious effort to dig in the second half, but nothing is there. 

5-1:58 try to finish under 2.  Did it, workout is over.

Cooldown back across Foremaster, up Mall Drive and back to PVHS.  During my cooldown I had time to reflect on my struggles on hills lately.  Since starting back up, the last two weeks have had much slower times then back in Nov. and Dec. (1:50-1:55) and it is frustrating.  So trying to hit a reason I looked at the bit of a head wind as a small factor, but much bigger was leg fatigue.  I imagine this is from weights and much quicker 1 and 1/2 repeats.  So trying to weigh the pro's and con's, I decided that the repeats HAVE to stay and quick, the weights are needed to give me some leg and overall body strength, and I will just deal with the slower hills for a few more weeks and see if I can work on bringing it down little by little.  Afterall, this week was quicker than last with one more hill.

W-149.5

RHR-45