Relentless

5x800's (on track)

3 mile warmup felt good, took it pretty easy with some team members headed out on a 7, then I turned back.

1st-2:30 felt tight especially in left hammy

2nd-2:27 loosened up a bit and felt the strongest of all 5

3rd-2:30 thought I would be closer to 2:27 but second lap times are struggling

4th-2:32 really struggled on 2nd lap (up near 1:20)

5th-2:30 brought it back down but realized it was time to be done.

Jogged a 400 recovery in between (about 2:45) and then stood and stretched until 5:00.

Overall had mixed feelings about the workout. Good to get out and get the legs moving, but I thought with the longer recovery I could get closer to 2:25 each time (that is what I was shooting for). But I really stuggled on 2nd lap every time. I hit right at about 35 for the 1st 200 and then came in at 1:11-1:12 but then couldn't hold it together for the second lap. Obviously something I need to work on a bit.

Finished up run with a 2.75 cool from PVHS to home.

W-156.5 (stayed way high, I wonder why?)

RHR-43 (still lingering in the low 40's)

Just checked out the results from the Valley of Fire Marathon - fellow Southern Utahn's did well: Jose Martinez (2nd local to Clyde at the St. George) won in 3:01 - a bit slower then last year; Steve Olsen (3rd local at St. George and 3rd at Butch Cassidy) took 2nd in the half in 1:22. This looks like a hard course and the times reflect that. Good job SoUt's.

River Run from PVHS extended to home. Warmed up first mile in 7:07. Felt I was still warming up on most of 2nd but time dropped to 6:37. Then I started working on Easy Pace - and today it felt pretty easy, didn't really have to work that hard just kept it running strong - 6:08, 6:34, 6:24, 6:23, 6:35, 6:33, then took last 2 in easier to not kill myself on uphill with tomorrow's workout in mind 7:12, 6:58, .1 to finish up. Overall ave. 6:39. Felt pretty good about the run. Wondered how I would bounce back from yesterday's 800's, but I think I am running pretty strong right now and am on pace to allow myself a chance to hit my goals at the 1/2 in Jan.

W-151.5

RHR-42

6xSunrise Tire Hills - 1.8 warmup

1-1:50 felt strong and made excited for a strong workout

2-1:55 now I started to worry, I still have 4 left

3-1:50 brought the time back and feeling like I can get a good workout all the way

4-1:51 having to go to the arms a lot earlier on this hill, but time still good

5-1:51 wondering if I can get a strong hill because I had to really rely on the arms almost the whole hill

6-1:53 nearly the whole hill was arms, but I still made it

Finished with run down Foremaster and then up Mall run reverse

W-152.5

RHR-43

Treadmill (1%)

Warmup at 7:30, then brought it down to 6:58 for the next 6. I wanted to go 10 originally today, but wife was working so I had to run on the treadmill and watch the kids. By the 7 miles both the three of them and I were ready to be done. The speed was easy and a good recovery. I want to get the mileage to hit 60 this week.

W-152.5 (pre-turkey!)

RHR-38 (haven't seen it in the 30's for a couple weeks)

SGRunClub - I would like to go around 15 Sat. How does that sound?

Junction in the AM. Need a lot of time to work on the house today, so I went running at 6:30. It was a bit chilly, but still not the worst yet. Run was good. I left the watch at home as to allow myself to recover. I could tell I ran negative splits based on the pace on the way back. A good solid run.

Club Run out on Green Valley Loop and then up into Green Valley and down last section of SGM course then straight down Main back to Dixie Center. A mixed review run. Green Valley Loop was a neat trail, but hard. It really worked my hip flexors and made me sore for the run up into Green Valley. Then I decided to hit a restroom and that made my stomach feel much better. So I decided to push it the last few miles, and I was able to hit the last 3.4 at right around or under 6:00 ave. Was a little tired for the rest of the day.

W-

RHR-

don't exactly remember these for most of the days over the break (I knew I should have written them down). But weight was usually right around 153,154. And resting heart rate was right at 42,43.

Hit my mileage goal for the week. And I had decent speed and hill workouts.

Goals for this coming week: I want to push the mileage up again (may mean a few morning runs... blah). Have a good workout of miles, and look strong on the hills again. It might be a tough week or even month as we try to get through the stress of the house stuff, so who knows what will really end up happening.