Relentless

AM - 8 Treadmill. Another pretty brutal treadmill run. My left hip is really setting in with some pain. (Stratus Bee 153.2)

PM - 4 Up Mill Creek toward Tortoise Fence.  It was a little weird only doing four miles, but it was good because my left hip flexor is giving me fits.  Hit striders on the way back down the trail.  (Stratus 552.3) 

New month: had a pretty solid month last month - mileage was way high (496) and had some very good workouts; but didn't hit race exactly like I wanted. Goals for August: Keep the workouts right on with the "Circle of Trust", figure out a way to keep it flowing with school starting back up and XC starting races and such. Race well at Provo River.

AM - 18.2 SGM course w/ Logan and Eric.  Not a bad little run, but not a whole lot in the tank either.  Kept it pretty casual for the first 12 then took it down just below Tinman for the last 6.  Hip didn't hurt while running, but I can barely move now.  (Cumulus 158.3)

Week was alright.  Hit my goals and workouts pretty good.

Goals for next week:  the biggest goal is going to be to adjust to a new schedule w/ school meetings starting up Monday, so hit all my workouts and keep getting enough sleep.
 

morning - 4 Lower Grapevine. It was beyond weird to go 4 miles for the first run of the week. Hip felt a little better with just minor twinges. (Precision, ran in these for the first time in a long time. I thought I might try a different shoe brand to mix things up a little, but they are so worn out, they felt just like my other worn out shoes.)

evening - 16 DC - Big Workout #15. 4 Warm up/8 Tinman/4 Cool. Got pretty wet as the clouds unleashed, but I was more worried about not getting struck by lightning. The frogs didn't worry, however, and were out in force. Hip took forever to warm up and kind of gave me grief throughout. I used the foam roller when I finished and really tried to work out the kinks. Splits will be on the same miles as 2 weeks ago, except we started 1 mile earlier today (so mile 2 this week was mile 1 last time - last time in parenthesis). 1-5:48; 2-5:54(6:04); 3-5:57(6:00); 4-6:00(5:56); 5-5:54(5:54); 6-6:01(5:59); 7-5:57(5:51); 8-5:58(5:55). So times were pretty much right in with last time. Last time I was tired from Bryce; this time I just wasn't quite on my game, but I still was right at the 6:00/pace where I needed to be. (Stratus Bee 169.2)

AM - 12 Around Washington then Fields w/ James and just a couple more around to round out the 12. At the end of last night I (all of us) just wanted to be done; I felt the same way today as I stepped out the door. But... barely any hip pain - even as I started off. Worked it over again with the roller and Wintercrest. (Cumulus white 170.3)

afternoon - 5.2 PVHS around mall area and connect down onto River Trail.  The team took off w/o me for practice, so I ran real easy w/ Madison toward her house and then just around the area.  (Stratus 557.45)

-Workouts will vary for the rest of the week (starting today) from the Circle of Trust as I cut back a little for Saturday.

Pool Running - 10 min. I was working on the pool a little this afternoon and taking the dog for a swim, so I decided to run a little.  Pretty hard and tiring after not having done it for a couple weeks.  Hope I didn't mess up my hip more doing it.

AM - 8 Lower Grapevine/Highland w/ James. Hip felt pretty good, but I was sore from the pool running and took it pretty easy. (Landreth 365.6)

afternoon - 5 DI extended to 3 and then part of that again.  Ran with some of the XC kids (those that show up).  Hip felt fine, but now it is really hurting again.  (Cumulus silver 556.85)

AM - 10.1 Wendy's w/ James.  Hip felt great this morning, but is giving me a little grief now.  That has seemed to be the case the last couple days (hurting after the run).  (Cumulus blue351.4)

AM - 8.35 Middleton w/ James.  I felt pretty good today - very sleepy, but ready to roll.  Hip is feeling good.  No pain before or on run and just a little now; so maybe that is turning a corner.  I'll keep working on it though.  (Stratus Bee 177.55)

AM - Got up early and headed down from Sandy with my in-laws to Provo to hit the craziness that is the Provo River 1/2.  The logistics and busing are just a mess, but it is a fun race with solid competition - so I'll probably keep coming back.

Got a 2.5 warm up in with Adam as we broke the law and went up into the private property, claimed ignorance, and then down the road a little.  I was ready to go!

Very happy about how this race went - I just seem to run really well up here.  Hit both my major goals (for time and position).  Course was a little different than last year - started up higher (faster), hit the highway for a couple miles (slower), ran around the shops more (slower), last year read 13 this year 13.2 (obviously slower):

1-4:55, Started off well with Sasha, sharing quarters briefly, Jeff pulled away very quickly and was already gone; 2-5:08, pretty much running by myself by the end of this mile; 3-5:08, feeling very good and happy about the start, just trying to stay within myself; 4-5:03, thinking about plans to catch up to Jeff and maybe run together, but he was too far up; 5-5:21, first mile of the uphill on the highway; 6-5:33, second uphill mile on the highway, falls were very pretty from here; 7- 5:07, Timed Jeff's lead as we got back on the trail, he was up 53 seconds, Sasha was pretty much the same distance behind me, Gu and water; 8-5:16, Really trying to focus on the less than 10K left and hit each mile solid, this is the first time I know my splits (as I writing) since I didn't let myself look at my watch at each beep instead realizing I just need to keep pushing; 9-5:22, Feeling a bit of fatigue setting in, decided to hit the aid station around here for a quick water splash; 10-5:27, Kept doing little inventories from about mile 5 on every mile or so and just checking my legs (felt good), breathing (flowing well, but getting quicker in here), and mental strength (kept saying out loud, "You are doing great, your amazing."  Dumb, but it actually helped.  I felt way stronger than on any 1/2 I've done before; 11-5:19, Started the mile thinking just 5K left keep it hammered, I knew a sub 1:10 was very doable, even a sub 1:09 if I could keep on the gas; 12-5:46, Started to fall off a little, having a hard time through all the turns and stuff here at the bottom (plus it was poorly marked in places and Jeff was long gone with the lead bikes and I had to guess at a couple points); 13-5:43, The last two miles were a struggle, legs were heavy and I tried to tell myself to just keep it going and not lose it after working so hard; 13.2-4:50(pace), came around the final turn and just dug it as hard as I could, Finished very strong, need to put a little of that on the last two miles and bring those times down. 

I am way pleased with this run!  I felt like I had stalled out and all the hard work I was putting in wasn't getting me anywhere more than last year, but this is brings it all back - things are paying off.  If the race had been on mileage I would have been down around 1:09:20'ish I think. (1:10:06 pr coming in on a little short course/1:10:18 on an accurate course).  (Ohana 105.25)

Great job to all the other bloggers (an amazing turnout and great runs)

3.25 Cool down with JeffMc and had a good talk getting to know him a little. (Stratus 560.7)
 

AM - 12 Coral Canyon out and back. Wasn't sure if really what I would be able to do this morning (pace or distance) and I got back late last night, so I just got up early and ran on my own out toward Coral Canyon. I hoped to do 12 if I felt okay. I felt pretty decent, but it was a good thing I didn't look at my watch for splits - ended up right at 8:00 ave, so not horrid, but a little fatigue in the legs. I will have to make up the Big Workout later this week, probably on Fri. (Cumulus white 182.3)

afternoon - 6 Green Springs from PVHS.  6 slow, tired, tight, and hot miles.  More spent this afternoon than this morning.  (Cumulus silver 562.85)

AM - 9 PVMS and 2xAC. First of many Arctic Circle runs in the morning. Pretty slow and easy again. I am a little worried about getting back into Big Workouts with 1000's tomorrow. I don't know how ready I am, but I've got to do it sometime (right?). (Landreth 374.6)

afternoon - 5 during practice I just ran around from kids to kids making sure they were all right in the heat.  Then I did my striders barefoot on the baseball field and finished with another 1/2 barefoot.  Shoes off felt great.  (Stratus red 482.85)

AM - 15 - Big Workout #14.  3 mile warm up, 2 mile Tinman, 8x1000's, then 4 cool.  This was a pretty yuck workout.  I wasn't expecting to be as solid as 2 weeks ago, but I didn't think it would get this ugly.  Up before people should be and over to PVHS.  Hit the warm up with Clyde and Logan, then we were on our way.  1-3 were in 3:17 and I felt that was pretty good and I felt pretty solid. 4 slowed to 3:19 so I wanted to bring the last 4 back to 3:17 (not a chance).  From I started to carry the weights from the 1/2 and the times went bad.  5 was 3:22; 6 was rancid at 3:29; 7 I was pretty spent but tried to relax and run with solid form, this helped bring it down a little to 3:26; then 8 was yuck at 3:31.  Cool down was tough as I was physically tired.  But I guess I got it done - although I wanted to get more out of this workout and make it help me get better.  Oh well... just get the legs fresher again and things will pick up.  (Stratus Bee 192.55)

AM - 12 3xAC and a bunch of laps in between.  The kids are a much fresher bunch than I in the mornings.  (Cumulus blue 363.4)

afternoon - 8 Hospital and 8xbarefoot striders.  Easy cheesy in the beastly HEAT.  (Stratus red 489.85)

AM - 11 2450 and 2xAC and a few laps. Hip really gave me fits yesterday afternoon, but felt pretty solid this morning and is not bugging much today. Adjusting to school and fitting in running is hard. (Cumulus white 193.5)

afternoon - 9 5 miles barefoot on the grass around the baseball fields - felt great, didn't even think about the fact that I was running a million laps.  Then 4 for XC out into Washington as a chill recovery run before the meet tomorrow.  (Cumulus white 197.5)

AM - 20 Store out to Shivwits and back w/ Logan and Clyde.  Out the door at a time when it was not even really worth going to bed in the first place and on the road at 3:15.  Really not a bad run, though.  Talked and had a good time with our lack of sanity and then pushed the last few in.  I was going along well until 17 when my body and mind just shut down (I almost just laid down right on the trail), then hit a bathroom break and finished it on up.  (Landreth 394.6)

Not a bad week.  Getting my legs back at a decent rate; hopefully early next week I will feel 100% with it.

Goals for next week:  Continue to work out the kinks in the scheduling to get school, running, XC, and my family all the time they need (oh I forgot sleep - I guess I don't get that!).  Also have a little better Big Workouts this week than the one last week.  I plan on merging the Tinman workout that I missed last Monday due to recovery into this week's program (most likely on Weds. morning).  And just have a good solid week where I smile a lot. 

AM - 16 Big Workout #13.  3 mile warm up into the Fields and then 2 miles, 1 mile, 2 miles, 1 mile, 2 miles at attempted LT pace (5:30) and a 5 'er for a cool down back up to the house.  Again hit the roads nice and early - I used to dread XC  morning practice having to get up at 5:00, now I love sleeping in to 5:00 on those days!  But getting up was okay, I seem to be handling the early hours okay - I just need to keep eating as best I can, sleeping whenever I can, and having fun while looking toward my goals and it will be okay.  Anyway, the workout... Started the first 2 at the double churches in the fields which made much of the 1st mile up a bit of a hill, then I tried to use the down to even it out and get me moving on the 2nd mile, but I had to interrupt the 2nd mile for a bathroom break, so that stop and speed back up cost me a bit (1-5:45, 2-5:38). Second set was a nice flat mile along the road in front of the old Hooper Estate (5:30).  Third set was a flat mile and then a decent up into Little Valley which set me back, but I was working it big time (1-5:35, 2-5:59).  Fourth was an easy mile back down out of Little Valley (that I just went up) to George Washington Academy.  But I didn't look at my watch during it, thinking I was hitting the pace easily, so when I finally did at .8 I was too slow and had to work hard to even get it back to where I finally ended up (5:40).  I need to make sure I stay focused throughout.  Finally the last set was a two miler back along two flat sections down the GWA road and Hooper Estate road to Staheli Farm corner.  I was very thirst and upset at myself for forgetting my water, so I made a quick stop at a fountain and dunked my head in and grabbed a drink just .25 from the end, but I had to do it (1-5:35, 2- 5:45).  Cool down on the big climb back up home - that's the only thing I hate about going out to the Fields.  A good run though - best workout I have done early in the morning by myself.  (Cumulus white213.5)

AM - 12 Mall Run reverse then 2xAC with XC and a big loop. Took it easy today - the body wanted EASY. (Landreth 406.6)

afternoon - 5 Started off with 2.5 barefoot on the grass including 8xstriders and then hit the warmup lap with the team.  After taking water out to them and working on hills, I finished with a short 2 mile jog to get my miles in.  Now off to Back-to-School night.  It is severely cutting into my sleep time tonight and I am not happy about it.  (Stratus 563.2)

AM - 17 Big Workout #12 - 4 mile warm up, 9 mile Tinman, 4 mile cool down. Headed out to the Fields to hit the workout. Warm up was very easy and I had a little bit of a hard time getting going on my first two Tempo miles (including when a deer jumped out of the field like 5 feet in front of me, so close I could have spit on it; it gave me quite a scare). So the first two were 6:30 and 6:20; but then I got rolling and hit the rest in 6:00-6:10. I felt very pleased with the workout. Not every mile was exactly where it should have been, but not bad for EARLY in the morning and pitch dark and by myself. There were times when I felt like things were very, very good - everything just rolling perfectly - even if it was for .25 miles or even longer like a mile. And that just left me feeling really good about the workout and where this is all going. (Stratus Bee209.55)

afternoon - 5 Dogpound and then 8xbarefoot grass striders.  Nice and easy.  (Cumulus silver 566.85)

AM - 12 Mall Run reverse then 2xAC. with a couple laps. A little fatigued in the legs this morning, but nothing out of the ordinary. (Cumulus blue375.4)

evening - 8 Millcreek Trail w/ James.  It was nice to get out and run with James again.  He has improved so much - it goes to show what consistency and hard work will get you.  Took it easy and just enjoyed the desert.  Every time I start to get a little down on my running or just burned out w/ life (like this week) a run in the desert brings me right back up!  (Stratus red 497.85)

AM - 6 2xAC. Just 6 this morning; it was weird to sleep in until 5:40! This week's long run planned for tonight. (Cumulus silver 572.85)

PM - 21 Green Springs (Landreth black 21) 

afternoon - 8.75 Lava Pass trail up over Highland (Landreth 415.35)

AM - 11.5 Parkway and Middleton.  A real stupid run because it was so dark I couldn't see a thing - even with my headlamp, I took a spill.  (Cumulus white 225)

evening - 6.5 Treadmill.  Just tried to get some miles in today as some crappy stuff took place.(Stratus red 504.35)

AM - 10 2450 and 2xAC.  Nothing big, just trying to hit the mileage. (Landreth 425.35)

afternoon - 5 Treadmill at decline.  Warmed up a little and then took the pace up to 5:30 for a mile - I missed one Big that had a bunch of 1 miles at LT, so I wanted to see where I was at.  I only did one, but it got my legs going a little (something I haven't done in a little) and hopefully keeps/gets me feeling fresh for later in the week.  (Cumulus blue 380.4)

AM - 16 Big Workout #10 - 5 mile warm/7 MP/4cool.  Hit a very solid workout from the DC and up and down the River Trail with the Circle of Trust hitting times right on (5:45). 1-5:33, 2-5:38, 3-5:40, 4-5:44, 5-5:50, 6-5:40, 7-5:45.  Hard time focusing on the run at times with some family things going on, but at the same time it is nice to get out and do something I love to help... (Stratus Bee 225.55)

afternoon - 4 Dogpound.  Sneaked in a short run before we are off to an XC meet.  Switched yesterday and today's easy runs knowing I might not have enough time.  Legs were pretty sauced at first, but got going okay.  (Cumulus silver 576.85)

AM - 12.75 Foremaster and 2xAC with a couple laps. Just a run this morning; tried to grab just a little more to make this afternoon a little easier to deal with. (Cumulus white 237.75)

afternoon - 6.75 4 miles barefoot on grass with 8xstriders and then the warm up w/ XC.  Then I took water out to them and ran up 1.25 miles to find the boys and ran back to the water with them.  I was going to add just a little more with some of the kids to hit the distance I needed, but I had to haul a kid home who got hit by a car.  (Stratus red 507.1)

AM - 19.5 all over the place from PV.  Started w/ the River Run and then hit 2450 and was going quicker than I had planned (not hard at all, but I had built in some extra time just in case I was as slow as last week's long run) so I added DI loop before the 6:00 group showed up.  Then I ran 2xAC with the team at 6 and 6:30 with some laps in between to have the grand total and grand tour of the Pine View area!  Felt so much better than last week's long run.  I didn't go fast, didn't even time it; but I just felt way better and didn't have to strain at all.  Now to end the week with a great big workout tomorrow.  (Landreth black 40.5)

AM - 16.5 Big Workout #9 - 4 mile warm down the SGM course 10x2 min CV pace (5:20), 3 Tinman, then cool.  Warmed up real nice and easy and spotted 4 shooting stars then got into the workout.  I didn't think this would be too big a deal, but it was much harder than meets the eye (didn't help that pace was much quicker as well, but that is a product of the course, Logan kicking our butts, pushing with Clyde, and just getting better).  The CV's were between 4:30 and 5:15 with most right at 4:55 (fastest on the drop around the volcano and the slowest up Winchester) and covered basically .4 miles.  It was pretty speedy and hard, but it was like, "Wow, this is pretty cool even though it's hard!"  The Tinman 3 were so easy it was just like a jog hitting 6:00.  It was a fun/hard workout and ended with Clyde just about making it so we could finish because we were laughing so hard!  (Stratus bee 242.05)

Week was solid.  I would like all the weeks leading up to the marathon to be like this one as far as workouts go.  With all the stuff going on with Ally, I don't know how I still hit every workout and did everything else I needed to.  As far as that goes, I am glad it is over and we can just work on moving on as a family now and making sure she is healthy - it was very stressful and emotionally and physically draining.

Goals for next week:  Make the Big Workouts BIG!  Two weeks of 115 and 2 bigs/week then things start to calm down a little.  I am actually getting a little antsy - and it is a little too early for that!