Relentless

Ran River run with a few team members. Then went to the middle school to attempt to map out a x-country course. Didn't really have any luck figuring anything out - we just need a big grass park down here. Anyway about the run, I was very tired and it was good just to cruise it. Kept it at between 7 and 7:30.

W-152

RHR-40

Club run out onto the Industrial Desert run, w/o going up Webb Hill (I was way too worn out to try that). Kept the pace easy for most of the run and that marked my mentality and legs perfect. Then on the last two Bill and I picked it up. I hit marathon pace - sub 6 - for the last two. Solid end to a strong week.

W-153

RHR-42

Sunday:

W-154

RHR-42

Goals for the coming week - hit another week of around 70. The week is going to be busy with the house and Christmas picking up, but make time to do it all.

8x400's

4 mile warmup up Green Springs with a few team members helping them with form. Then hit the track and started pumping out 4's. 1:14,1:15,1:16,1:16,1:16,1:16,1:16,1:15. Going for 5K pace (I used 5K goal pace which is 5 min miles 15:30 5K) which is 1:15. As I crossed line took it to a 100 jog that despite how tired I was always turned out to be 35 seconds and then went right into the next 4. It was a quick and tough workout - not much recovery. But that also made it nice, one-after-another then done. After went on a 2.5 mile cool out to PVMS and back to PVHS.

W-155

RHR-42

What a tired run - up Green Springs onto the Powerline Trail to the Watertank, then extended up Turkey Farm road past the end of the pavement to make run 12 instead of 10.5. I was wiped out from the beginning. Overall ave. was 7:23 (which may not be horrible, it is a hard run - I'll look back at other times I did the run), but I was wiped out. I didn't realize the 400's had taken so much out of me yesterday. I was also experiencing a lot of achilles pain - tendonitis coming on? So I jumped on that and iced it up big after the run and this morning.

Other injuries update - PF still aching here and there. It feels about at the point where it was before I stupidly ran in my old shoes about 3 weeks or so ago. Left Pinky Toe definetely broken. Still giving me a lot of pain especially when bumped or step on a curb of rock wierd when running. Other then that, legs feeling strong (until yesterday) and doing well.

W-153

RHR-41

measured out a 9 miler for x-country team. Basically the same as yesterday's run (up Green Springs and onto the trail that connects with the powerline trail, but then cut down middleton trail instead of going up to watertank - I think the kids who are ready for such a long run will really enjoy this one - I have been trying to get some diversity in our runs, different places, terrains, etc...). Anyway ran that and then added a couple miles in the Sandberg's Pond area. I wish the city would buy this land and make a large park there. Fat chance that will happen though - I mean, why make something nice when we can just plow it up and sell it to the highest bidder and stick 8 homes an acre on it? I have no hostility toward the local development, however. Even if it is ruining the Southern Utah that I love!

Back to the run. Felt much better then Tuesday. Achilles was a little sore, but it warmed up quick. Kept icing it after. Had about 4 or 5 miles at 6:30 pace and overall ave was at 7:12 (not bad for a desert run).

W-152.5

RHR-39

1 mile warmup before club got there. Then a good run with the St. George Running Club up onto the RedHill trail. Was flowing really well so I continued down Main Street down to 700 and over to the college and around a bit. Ran really well today. Achilles didn't bug me. One of those days that you just want to keep going.

W-153.5

RHR-41

PM run out to Junction and through Coral Canyon as to stay off main road since I almost got hit numerous times on the way out. Run went well. Not a killer pace, but okay. Started to feel a little hip and knee pain near the middle/end.

W-152.5

RHR-41

Club run with Steve and Bill. Went from Dixie Center through Green Valley, up by Snow Canyon HS and Entrada. Then went up Chuckwalla Trail. Georgeous trail, but from the bottom of our run to the top of the trail we had gained 1000 vertical feet. I think it wiped all of us out (me for sure). On the way back down Bluff we picked up the pace a bit, down to below or just above 6 for the last 3.5. Left me pretty tired for the rest of the day. Even started to cramp up today during my daughters' dance recital.

W-153

RHR-42

Sunday:

W-154

RHR-41

Met goals on miles this week (and in just 6 runs - which is what I was most excited about).

Next week's goals: hit 70 again and bring back some mile repeats on Monday with solid times throughout. Keep hydrated and feeling healthy.

6xmile repeats on cemetary loop (11/27) I was not really looking forward to these in the first place. And that is not the right attitude to have going into a hard workout.

1-5:29 best 1st mile I've had on these repeats, but feeling very tight.

2-5:28 doesn't seem like things are getting any better

3-5:28 I feel like I can't attack anywhere throughout the run

4-5:26 Finally a good one, but still I am having to convince myself to keep going 1 at a time

5-5:31 I thought I had much better time than this, I don't know where I lost time

6-5:38 That's it. I am spent. No push in my legs - just nothing there.

2 1/2 warm up, 1/2 mile jog recovery between (4:30-5:00), then 1/2 mile cool and I am done.

Wasn't really please with workout, but happy that I got 6 in when I didn't think I would make it even to 4. Analyzing it, I think I became dehydrated (lost five pounds throughout the day - way too much for 1 day, also I started cramping while sleeping) and hadn't recovered from Saturday yet.

W-155 AM (just 150 right after workout)

RHR-39

From PVHS down dogpound into the Fields around Chipman's and out toward Stone Cliff onto Riveroad and onto the River Trail back to PVHS. Felt that I might be a bit tired, so I just ran however I felt, and I kept hitting pretty decent pace. Even with the uphill finish and pretty decent lenght, I hit a 7:06 ave. Weight at the end of run was 149, so I am trying to hydrate myself a lot today (Wed.) because I just feel like my muscles are a bit tight and lacking something. Stress of the end of the school quarter is getting to me as well. Don't think I'll do hills Wed. just to make sure I have a better recovery from the weekend and Monday.

W-151

RHR-41

Green Springs/Powerline/Watertank run extended. Run went well. Started easy, just needing to make sure I had recovered from a few hard runs lately. Along the trail started to feel pretty good and pace picked up. Then on the way down decided to marathon pace it for a few miles. Hit the them in 5:44,5:52, and then on a mile with a pretty steep downhil 5:20. The nice thing was I may have a downhill running breakthrough. I have always struggled downhill - so I brought my hips and upperbody forward just a little and it really let me flow. The impact was less on my knees, and I could feel that it let me go a lot faster. Took it back after those three miles and just let the rest of the run go however it felt. Ended up ave. 6:43. A good solid run.

W-151

RHR-43

Went to the St. George Running Center after my workout and had Steve help me get a new shoe. After on about 10 pairs I narrowed it down to the Asics Nimbus, Mizuno Precision(?) and the New Balance 755. Went with the NB. I liked the cushion and it felt like I would be able to get some solid miles on them. Also liked the feel of the Saucony Type A(?).

So now that the Asics Landreth II are worn out here's my official review: I absolutely loved this shoe. I will go back to it as a regular shoe in my rotation (when I get a few $). Price wasn't bad, $70 on the Internet. Fit and roll of the foot was great. Really helped eliminate my PF until they broke down at the end. And when I say end, I mean END. 455.4 miles! Held up very well. Soles lasted - and are actually still in pretty good shape. I would recommend the Landreth II to any Neutral runner with higher arches.

club run around St. George. Decided to meet Thursdays at the store - so Steve can have a few more minutes. Shoes (NB 755) felt pretty good. Going to be working out the kinks from the broken down shoes for a few days.

W-151

RHR-43

up Green Springs and then on new trail over to Tortoise Fence and then on Dino Tracks Trail, down into Washington and around Sandberg's Pond. A good run, ran it and enjoyed it. Took 2 miles at marathon pace and ave. just over 7 minutes.

W-151

RHR-43

Club run on the Painters 1/2 course. But we missed a loop of it in Bloomington Hills so we ended up short. Enjoyed the fact that it wasn't as cold as the last few weeks. Steve and I put in 1 1/2 miles at marathon+ pace coming down the trail into Bloomington. It is going to be hard to reach my goal time. But I'll go for it.

W-153

RHR-41

Sunday:

W-156

RHR-56

Made goal of 70 mile week again. Didn't have the best mile repeats (but they were okay).

Goals for next week: Break up my runs with a few morning and afternoon days, so I can still get miles in but let my body rest a bit more. I haven't had a run shorter than 10 for a few weeks, I think. And I can tell I need just a little more rest. Have some good repeats and get a good long run in on Saturday.

No run today. Sick. Stayed home from church with my girls yesterday as they threw up and I had a massively sore throught. Heart rate was racing when I took it in the morning Sunday and no change today. Lost 7 pounds from yesterday to today. I feel pretty wiped and probably shouldn't be at school today, but it's the end of the quarter. So I'll try to make it through.

W-149.5

RHR-56

Obviously, I'll need to reevaluate my goals for the week. I just want to get feeling better and then get a few runs in later in the week.

Nothing again. Although I'm feeling a bit better, I decided not to rush it yet and used the time to get some critical work done at school with the end of the quarter on top of me.

W-150.5

RHR-48 (starting to come back down a little)

DogPound Loop from PVHS. Took it pretty easy, but I felt okay. Legs were a little fatigued, and I could tell the lungs had a little crap in them. But overall, I was pleased and very happy to be out running again.

W-152.5

RHR-49

River run from PVHS. Feeling a bit better. The run went well. Ave. 7:08. Hit a few miles down near marathon pace, but wasn't pushing it to that point.

Junction run from home before going up to in-laws. Run went suprisingly well. Tried not to push it too much after being sick. Sore throat still holding on a bit and resting heart rate is still high.

W-152

RHR-47

Ran first part of Fisher 18 (a large loop around Sandy) for a total of 12.5. Got clipped by a car, slushed around in the snow, slipped on the ice, enjoyed the crappy air quality and all the other wonderful things about running in Salt Lake. Ready to go back home and enjoy the beautiful, clean, safe runs of the desert. Felt pretty good though and the run ave. was at 7:03 despite some large hills climbing up the benches.

W-153

RHR-47

Didn't hit mileage or speed goals for the week, but didn't plan on getting sick either. Had two quality runs to end the week and feel like I will be back into the swing of things next week. I do have a bit of an infected toe, however, so I will be watching that.

Goals for next week: Bring miles back up as I continue to feel better. Hit a 20 miler on Saturday. Get a lot of stuff done on the remodel of the new home so we can be in during the middle of Jan. Have one more GOOD week of speed to tune up for the 1/2

Sunday:

W-153.4

RHR-45 (hopefully early next week it will be down to low 40's)

Merry Christmas!

A nice late morning run after a fun Christmas with the kids. 1 mile warmup - taking extended Sego Lily run (up into Dimple Dell then through Granite and back down Sego Lily and around up to in-laws') - then 4 mile Threshold run: 5:24 (felt like I was flying), 5:51 evened out on a flat section of the run across the top section of Sandy, 5:31 moving fast down Sego Lily but hampered by a crappy diet the last few weeks (about lost it a few times), decided to push for a 4th 6:03 slower but on a much harder section of the run (uphill past the Sandy library for .15) and I was pretty wiped. Stopped and caught my breathe and lunch and then cooled it down 1 1/2 miles back. Feel a lot better about this run now that it is over, but I didn't have a lot of confidence during it - tired, fat, and cautious about running fast.

But I did try out my new Asics Ohana Racers that Santa brought me (thank you) and thanks to Stevie the little ol' elf at St. George Running Center for helping Santa get the right shoes. The shoes felt fast! and sleek - Now if I can only get quick enough to earn the right to wear them.

W-153.6 (weight holding okay through the holiday junk fest)

RHR-44

AM - 8.5 over to Danish road and then down Creek Road and worked way back up to ParkLane.

PM - 6.75 Green Springs at easy pace 6:31. Felt good and hit times pretty good.

W-154.4

RHR-44

AM-10.15 Wendy's with 11th extension both ways. Ave. of 6:54

PM-5 Washington Loop at marathon pace: 6:01, 5:56, 5:54, pushed it for one more 1/2 mile then I started to hit a wall of fatigue and just backed it off for the last mile and a half.

W-150.5

RHR-47

Sand Hill - went out into the desert and enjoyed a beautiful run. Made it all the way up the vicious 1.1 mile sand dune without stopping.

W-150

RHR-46

Target Loop with a slow ave of 7:47

W-153

RHR-43

Green Valley Run - SLOW and tired. I decided that I am like a lizard - I need the sun to warm me up to run better. It was freezing. My face was frozen. My hands were ice, even through my gloves. It was just crappy all the way around. It was a very large mental hurdle to even just keep going. Ave. was at 8:06

W-154

RHR-46

Sunday:

W-152.5

RHR-40