Relentless

mid-morning - 9.25 Little Black Mountain.  Ran with the club crew from the border down into the AZ desert and checked out the petroglyphs at Little Black Mt.  Hip held up real fine.  (Triumph 391.55)

2010, so here are some goals: race a lot more, even just local stuff, and have some fun with it; try and get some speed back; keep working hard at it.  There they are, simple, but should get me to have a solid year.

morning - 16.8 Little Black Mt.x2.  Ran the same loop as yesterday, but in reverse and twice.  James and Logan hit a bit more.  Steve Shepard (cousin-in-law) who runs at Weber St. joined us and so did Trev and Austin for a good long run at the end of their longest week.  Hip felt just fine after hurting a bit last night when I woke up.  (Landreth orange 551)

Had a good resting week.  Legs feel a bit more energized and I feel that I have some direction in my running now - something to work toward.  I think I may have to just deal with some pain from the hip, so I'll try and minimize it as much as possible.

Goals for next week: start off on this 10K training program for about 2 1/2 months - goal, get faster.

afternoon - 10 3x2000.  Warmed up and cooled with DI.  Ran 3x2000.  Tried to keep relaxed and strong throughout, but faded a bit toward the end.  The pace wasn't too bad, just hard to maintain strength as I slowly wore down.  6:46, 6:50, 6:58 with 90 sec. jog recovery.  Looking forward to improving and building on it in a few weeks.  Molly's Turf run.  (Free 94.2)(old Ohana -4) 

afternoon - 10 8xOld Man Hills.  Ran over to Old Mans with most of the team and did 8 solid 400 m. hills.  Pushed pretty good - good workout.  Hip feeling solid.  Weights.  Molly's Turf Run.  (Boston 17)

afternoon - 11 Parkway.  Ruth joined the team for a easy day on the Parkway.  Finished with 8xbarefoot striders and then Molly's Turf run.  (Stratsu grey 393.6)(barefoot '10 1)(Five Fingers 117.85)

0 - missed club and the my run working on a flooded basement - hideous.

afternoon - 11 Albino.  Vis joined us for a nice Albino run.  Kept the trail in the desert more than last time.  A bit worn down from yesterday and not running also.  8xbarefoot striders.  Weights.  Molly's Turf run.  (Barefoot '10 2)(Triumph 401.55)

morning - 10 Mollie's Nipple.  Boys and I went out above Hurricane and ran Mollie's Nipple.  The view from up top was amazing.  Had a good 2 mile push to the end.  Molly's Turf run.  (Landreth orange 561.25)

Glad this week is over.  With school getting going again and the flood, it has been a pain.  

Goals for next week:  Mileage is still staying down, but should be around 65.  Keep working to get some speed.

afternoon - 11 4x1000.  Ran DI warm up and then started in on some 1000's with the Varsity boys as the rest of the team ran Dog Pound AT.  1-3 were at 3:11 with 90 sec. recovery jog.  We were doing good at sharing leads and running solid.  The 4th dropped when I had some gut problems and I slipped off on the last 400 to a 3:17 (but Austin and Trev hit the 3:11 again).  Pretty happy with the set; I'll keep working to see improvements.  Cooled down with Starbucks.  Then Molly's Turf Run (Pyps joined me this time, and Laney in the jogger as is often the case).  (Free 102.2)(old Ohanas -3)

afternoon - 11 River Run.  Hadn't done this loop in some time.  Legs were a little worn down from yesterday's 1000's.  Finished with 8xbarefoot striders, weights, and Molly's 8th run.  (Boston 27)(Barefoot '10 3)

afternoon - 13 Dam Road.  Ran the long run for the week with the boys.  I felt pretty worn down.  I thought that these shorter mileage weeks and stuff were supposed to keep me feeling good.  Molly's Mile.  (Landreth blue 225.5)

evening - 8 Club.  Nice easy 8 as we ran around Bloomington.  I felt much better than yesterday and so I didn't push it to add more after.  That has been a hard thing about these lower miles, I just feel like I need every run to be 12-15 and each day to be at least 20.  So it is kind of an adjustment.  Hopefully it is letting me rest and feel stronger in the long run.  (Cumulus gold 491.75)

afternoon - 12 River Trail.  Ran down to the River Trail on an out and back.  Didn't quite feel up to the 5K pace I was supposed to hit for... well, a 5K.  But on the way back Ryan started to pick it up and it felt nice so I hit a 1/2 in 6:10 and then took the 2nd part of it and the next mile to 5:35.  Better than I felt like at the beginning of the run.  8xbarefooter striders - I have been trying to do these a bit quicker and hang near the boys on them.  Then weights and Molly's Turf run.  (Triumph silver 162.15)(Barefoot '10 4)

morning - 12 Little Black Mt.  Clyde found an extension to our loop down in desert that made the loop 10 miles.  So we ran that and then I added a couple more before cutting off as the rest of the group hit 20.  Feeling pretty decent now-a-days.  Have been taking ib each night to take the edge off the hip and it's been helping me sleep well.  (landreth orange 573.25)

Feeling a bit better each day this week.  Although the 1000's made me pretty tired for a day or two, I am hoping that I am getting quicker and I am also resting up good.

Goals for next week: 1/2 Saturday should be interesting.  I have no great aspirations for it.  I imagine it will be my slowest half in many years, but I would like to see where I am at.

morning - 10.75 10x400's.  Took Molly up to Maverick first and then ran over to the track for my workout.  The wind was whipping up pretty good and a steady driving rain for most of the workout.  Started the set of 4's conservatively as I wanted to get all 10 done and with just 100 meter recovery which turned out to be right about 35 secs. each time.  Was at 1:17 for the first 2, then slowed to 1:20 as the wind really started to howl on the 3rd.  So I adjusted and started working them pretty good and hit the rest in 1:15-1:17.  Felt pretty please and ran home thinking that it was one of those workouts that have made you a better runner.  (Five Fingers 119.85)(old Ohanas -8.5)

afternoon - 10.75 Parkway - Michigan.  Went out for another controlled Michigan with the V-boys.  Paces were 5:55/6:25.  Hit everything really good and had a much better run up the Parkway than last time.  Even the 400 at the end was a lot better.  8xbarefoot striders and weights.  Molly's Mile.  (Barefoot '10 5)(Stratus grey 403.35)

afternoon - 11 Fields.  Ran out to Corey's house on a nice recovery run which had a good group of tag-a-longs.  Extended it up to Sandberg's and did a polar bear dip!  Molly's Turf run.  A little tired today, but it wasn't bad for two harder workouts in a row.  (Landreth blue 236)

evening - 8 Club.  Just James and I as no one else dared the downpour.  Just ran the Bloomington loop.  Later I went over and played ward ball for the first time in many years - the run over was a harder effort than the game.  (Free 110.2)(Five Fingers 120.85)

afternoon - 9.5 Fire Station Desert.  Went out in the desert above the Fire Station.  Sand was great from the heavy rains.  8xbarefoot striders and Molly's Mile.  (Barefoot '10 6)(Five Fingers 121.85)(Landreth black 785.35)

St. George 1/2 Marathon

James and I ran a decent warm up.  I could have used a little more, but wasn't planning on going crazy during the race and knew that I could warm up during the run.  Goal was to get in the 1:15's which is much slower than the last few years, but I thought very realistic.  Splits are Garmin and off a little as it measured at 13.22

1-5:38 a very conservative start, but felt nice

2-5:43 settled in easy with a group of about 5 or so that became three around this mile.  Graham from SUU (bandit) and the eventual 4th place runner.

3-5:31 watched Nick put in a crazy mile to work up to first.  I just kept it very cool.

4-5:39 back on the trail and letting Graham do some leading.

5-5:47 up the tough climb into Bloomington Hills, but a very solid mile.  Here Graham and 4th placer took off a bit and I didn't want to risk going after them.

6-5:33 tried to keep the gap the same.

7-5:40 not as strong on the trail as I should have been.  Although this was still on pace for what I wanted, I would have like a 5:30 here.

8-5:59 had a tough time up the Bloomington hill as you start off the loop.

9-6:07 struggled here also.  I have always had a tough time at this section of the loop whether I am racing very hard or not.  This is where Graham and 4th placer really gapped me.

10-5:43 not using the loop to my advatange.

11-5:56 I thought I had done this section a lot better until I saw the split.  I thought I was actually pushing better than this.  Don't know why I saw such a slip in time.

12-5:40 Same thing here.  I felt like I was running very strong up the trail and I was expecting a 5:30.

13-5:55 Once again.  I know I wasn't going crazy.  I felt relaxed but pushing it.  I guess I was just too relaxed.

.1-(5:04 pace/.22 on Garmin) saw the clock working toward 1:16 and I really kicked it to get under.  I only did because of elapsed time from the gun and the chip.

Cooled down for .75 after chatting with Nick, Steve O., Walter, and others as James came in.  My hip kind of ached throughout, but really kicked in some pain as I stood around.  I really couldn't move and that cut the cool down very short.  (Ohana 219.05)(Cumulus white 761.15)

This race shows me a couple things - first, I am really going to have to bear down and work hard if I want to accomplish anything.  I have a long way to go to not only get back to where I have been, but then beyond.  Secondly, I have some work to do on my racing toughness.  At no point in this race did I really push it into race gear.  For one, I was too afraid to.  I didn't want to crash and be left for dead, while knowing that I am not in that great of shape.  And, I didn't have too high of expectations, so I ran to those.  Overall, just a step - hopefully in a positive direction.

afternoon - 12.2 5x2000's.  Warmed up for 3 miles in the 5Fingers.  Then got into my 2000's not really knowing what to expect.  I was going to hit all 5 today no matter what.  And I worried if the 1/2 had taken more out of me than I thought.  But it all ended up being pretty solid.  Took the first two out conservative at 7:00 (around 5:40 pace).  And then picked it up a little on 3-5 hitting those between 6:50 and 6:56.  Felt solid, especially when I relaxed a just ran them.  Next time I will work on bringing all of them to 6:50.  400 recovery jog in between.  Cooled down with Molly's Turf run while Laners slept in the stroller. (Five Fingers 124.85)(Old Ohaha -9.2)

afternoon - 10 10xOld Man's.  Ran the team over to Old Man Hills and had a solid workout.  Based upon yesterday and still the 1/2, I was worried about what I might have left in the tank.  But I was able to hold together pretty well and gain from the workout.  Weights and Molly's Mile.  (Triumph silver 172.15)

afternoon - 11.2 2450 Park.  Ran with the team down to 2450 where we ran barefoot.  V-boys and I ran 8 miles on the grass in the rain.  Molly's Mile.  (Barefoot '10 14)(Triumph 404.75)

evening - 10 Club.  Ran out into Little Valley with the club.  Nice jaunt around town.  Later I ran over to the church for another round of b-ball.  This time I actually ran up and down quite a bit (so I might need Dustin's conversion chart!).  (Free 120.2)(Five Fingers 125.85)

afternoon - 12 Turkey Farm.  Ran up the turkey farm road and back with the 4 back at a solid progressive tempo.  Started at around 6:10 pace and ended the last mile at 5:40.  Had to continually hold Austin back.  Cooled for a mile and then did 8xbarefoot striders, weights, and Molly's Mile.  (Barefoot '10 15)(Boston 38)

AM - 14 Prospector.  Needed to get up early and back home.  So luckily I put on long sleeves, gloves, and hat (which ended up being needed, but perfect), but I forgot/didn't think about a headlamp.  So most of the run was done in the very very dark.  Through Grapevine wasn't bad because the lights of town kept it light enough to see, but going through the tunnel was eerie and dark.  Then up on the trail, I could only make out the way by the light glow of the compacted sand of the trail.  Then the moon broke free of the clouds and lit the desert up.  Although it was only for a short minute, it was very surreal.  Run was pretty slow because of this, and my hips were a bit more sore than usual of late.  Finished with Molly's Turf run.  (Landreth black 799.35)

Another decent week.  Hips coming along for the most part.  And speed may be seeing some improvement.

Goals for next week:  Hit the same sort of mileage (around 70) and have some solid workouts again.

Finished the month with absolutely no doubles!  How about that for a recovery month!