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 

AM- 9.55 Wendy's loop reverse. Felt good to get out this morning. Planned on hitting treadmill for shorter run this morning, but wife wasn't up, so I decided to hit the roads and go longer this morning and shorter this afternoon. Plantar hurt a little this morning, so I will get back into the Strassburg Sock for a few days (hasn't really given me a problem for most of the month - but just a nagging injury that is hard to kick). Run went well - especially considering it was a morning run which are usually a little slower for me. Overall ave. was 6:55 and that included trying to hit extra hills to prepare for the rollers of Boston (our hills in So Utah are much bigger than I would imagine anything in Boston will be, so I think I should be okay, but I went up the Wendy's Hill instead of hanging a right into Middleton like the loop would normally take me, just for a little extra practice - I liked it). Anyway ... good run. I felt pretty strong and recovered from yesterday's hills. (Cumulus)

afternoon- 5 Washington Storage run. Ran with some of my team on the way out. Didn't have my watch, but we were taking it pretty easy, but having a lot of fun. Then on the way back I picked it up a bit - probably 6:45 ish pace. Felt pretty good and smooth. (Cumulus)

Weights (regular routine)

W-151.5 (I don't remember the last time my weight went up during the week. And it wasn't from eating crap either. I felt stronger today and I wonder if there is some corollation? Maybe extra stuff in recovery drink is allowing body to not steal so much my reserves?)

RHR-43

afternoon- Clyde took me on a beastly run today; and he wasn't even there.  Took his Winchester Hills trail.  At first planned on 12 mile loop Green Springs/Powerline/Water Tank run, but when I got up to the water tank, I started thinking I should get my long run in today since the rest of the guys would probably want to go 10-12 ish on Saturday.  So, ill-prepared as I was, I kept going up the Turkey Farm road for a while until I hit the trail over to Winchester.  A very cool area (I have never been back there before), but a hard trail - rocks and hills.  After getting back onto the highway to Enterprise (SG Marathon course) I decided to push the pace a bit.  At brought miles 11-17 down to just below 6:00 ave.  I was pushing it and had to concentrate on going fast because I was pretty tired.  Stopped at the St. George Running Center and chatted with Steve and Dustin for a minute and then ran back to PVHS.  Went down diagonal and then dropped onto Blvd. because I didn't want to run up the hill to Skyline.  The Blvd. reminded me why I didn't like running in SLC - traffic and people.  Anyway, jogged those 5.75 in to school and was pretty beat by the end of it. (NB)

W-150

RHR-42

morning - club run from Dixie Center out into Utah/Arizona desert.  Didn't have a lot in me.  But felt a little better than I thought I might.  Until the end.  Good thing run was through the desert, gave us a chance to go a little slower.  But we did ave. about 6:30 for the last 3 or so miles once we hit the road and were running back. (NB)

W-147 (no suprise it was way down after yesterday's run)

RHR-41

Sunday:

W-150

RHR-43

Did well on my goals this week.  Hit a few more miles then planned, but kept it under control.  Good repeats on Monday and hills were okay.  Kept consistent in the weight room.

Goals for coming week: Bring miles around 75.  Have some good mile repeats on Monday and quality hills on Weds.  Get a good set of weights in on Monday (but take Thurs. off of weights to give a little recovery for the race Sat.).  Put in a fast time at the 5 miler on Sat (I am not tapering for it - Bigger Fish to Fry! - but still run well) 

AM - 3xmile, 1x800 repeats on treadmill - worked into 2 mile warmup at 7:30 and 1%. Then started the miles by taking the incline to 0 (not quite ready physically or mentally for incline on these yet) and pace to 5:00

1- felt better then two weeks ago (confident and smooth)

2- got a little tired early

3- didn't know if I could make it

1 (800) - decided I needed to push further then two weeks ago, but wasn't ready for another full mile, so went 1/2. Felt a little stronger then #3 - probably knowing it would be over sooner.

Recovery between was 1/2 mile at 8:49 pace. 1 mile cool. (Cumulus)

afternoon- weights (regular routine)

W-152 (starving this morning)

RHR-44

AM - 5 on treadmill - first two miles at 6:58 felt good and pretty easy, so I increased speed up to 6:44 and kept the incline at 1% for the next three miles. A good morning easy run. (Cumulus)

afternoon - GreenSprings/Pwerline/Middleton Trail 9. Was a bit tired and sore at first. More sore than this morning. But when I got into it I really enjoyed the run and debated to extend to the watertank for a 10.5, but decided to stay within myself and just do the 9. The treadmill makes me appreciate the outdoors so much more. Ave. pace at 7:08 (NB)

W-152.5

RHR-43

afternoon - 9.15 out to Sunrise Hill to coach hills (only ran one myself, as part of my run - not a hill workout) then across Foremaster and River Trail. Then up 2450 to measure a run. Felt fine, but I was glad I wasn't doing hill repeats today. I think I should be okay for the race Saturday. I have been wondering, trying to keep my miles up, if it would kill me too much to run out to the race Saturday morning and then run it. I'll measure it online today and see how far out it is - I am guessing about 10 miles. (NB)

PM - jumped on the treadmill for 5 during the 2nd half of UNC/that other team. I was so into the game I didn't notice for the first 1.2 miles that I didn't increase my speed past my .25 warmup speed of 7:30, so then I took it up to 6:44 for the rest of the workout and finished the last 1/4 at 6:00. During the run I increased the incline from 1% (mile 1), to 2%, 3%, 2%, 1% for a little more of a gradual but sustained hill workout since I didn't hit hill repeats today. (Cumulus)

W-151.5

RHR-42

AM - 6 on treadmill at 6:58. Felt just fine. Didn't even notice the time fly by as I watched Lost on DVR. (Cumulus)

afternoon - 11 on GS/Power/WT trail.  I thought the trail was 10.5, but today it came out at 11.  I think because I turned back up into Middleton instead of just continuing on the Parkway.  I'll have to look back and see.  Took awhile to get into the run.  I was pretty slow hitting the trails and felt a little tired.  I'll back down on Friday to just 8 instead of 10 for a little more recovery (I still want to do well in the race).  Coming down the ridge I didn't feel too fast and didn't want to push it too hard.  But the ave came out okay for a trail run. 7:05. (NB)

W-151

RHR-41

afternoon - Washington Parkway and Loop combined.  Good run, took it pretty easy to let the legs rest a little for tomorrow's race.  I've decided I will run out to the race tomorrow and use it as sort of a training to run hard after putting in a few miles.

RHR-42

(W-? scale battery dead) 

Isn't it interesting how results that look so similar on the surface and actually be so different?  Another 2nd (9 in a row now - not counting marathons). 

AM - warmup, ran from home over to Sand Hollow 11.5 miles.  Took it pretty easy and ave. 7:13 on the way.

Got to the race feeling pretty good.  The run over was nice and just the distance I wanted.  I knew that running over may cost me the overall win, but I didn't care, I wanted to see how I could race after having some miles under me.  Ran another mile while waiting near the starting line.

Race- Field looked about like usual.  Steve, Dustin, and Bill were there as well as Steve Olsen (a solid local runner), Jose Martinez and I suspected one or two others who could probably run pretty decent.  The course was different than I thought - it was on the dirt, gravel, sand blow road around Sand Hollow and had minor rises and drops but no total elevation loss or gain.

1- race started off with a few of us passing the starting trucks which was nice because then we got to breath their dust for a little while (thanks!)  But I started off in a good groove, but realized later it was too fast.  Another fellow (the eventual winner) was a few steps ahead, me, then Steve O. just a few steps behind me. 5:13

2- 5:29 Started to fall back a little.  Legs were tired, but MIND was even worse.

3- 5:43 Now I was running like a scared, tired high school kid.

4- 5:44 The leader was looking back and I should have jumped him, but I accepted that I was tired and it was okay to take 2nd because I had already put a few miles in today.

5-5:46 Trying to make sure I held off Steve O. for 2nd.  And didn't attack the leader at all.  He got me by about 30 seconds.  And I just gave up on it.

I was pretty upset about my effort today.  Not 2nd (I can handle taking 2nd, again, or even the time, which was much slower than it should have been), what I am mad is that despite being tired and running over, I ran like a wimp.  I didn't attack.  I let my mind win when I felt tired. 

Overall ave. was 5:35 - I need to get mentally stronger.  Hopefully more racing and tough workouts will get me there.

RHR- 45 - I could feel it pick up as I woke up during the reading and realized I was racing today.
 

AM - Treadmill at 1% 6x1/2 miles. Felt a little stiff and tired on the 2 mile warmup (7:30). I probably should have run Saturday afternoon or something, but I had a lot of projects to do that took all day and after I was shot. anyway... Got into the 800's feeling a bit tired and I could tell the legs didn't really want to get going.

Was able to hit each one at 2:30 without flying off - but I was pretty spent by the last one.

I hope I can reap the benefits of forcing myself to run faster for these longer repeats because of the treadmill pays off. (Cumulus)

afternoon - 5 on 2450 loop then I took a detour onto a paved trail I've been wanting to look at. I didn't think it went to far and it didn't, but if Washington City ever expands it, the Millcreek Trail will be a great one to run on (except for the sign I saw that said "The mosquitos in this area are known West Nile Virus carriers", that did kind of put a damper on the area). anyway, the trail was about 1.5 miles long out and back. (NB)

weights (usual routine)

RHR-41

Goals for the week: Run with a little more pride this week. I don't have any races scheduled between now and Boston, so I will just keep on keeping on. Focused and Determined to do well. Bring in a little more tempo running at marathon pace over the next few weeks and hit a 20+ miler on Saturday. Hit week at right about 80 miles.

AM- 5 on treadmill at 1%. Warmup at 8:34 for 1/4 then 7:30 for another 1/4. Then took run to 6:58 for the next 3 1/2 and finished final mile at 6:44. I would like to bring my usual treadmill speed to that 6:44 level instead of 6:58 in the next few weeks. Felt a little tired and sore from yesterday's workouts. (Cumulus)

noon - with parent-teachers, I don't know when I'll run 10, but I will. Got it in. Started practice at end of school 10:50 and then went out on my own run. Middleton/Power/GS loop in reverse. First time I've tried it in this direction. Enjoyed it. Had a little different feel going this way. I was a little tired coming down Green Springs. Then I added a mile by going into Sandberg's Pond area. I think when I am not fatigued, this would maybe be a better workout; coming down the paved road. But thinking of it, I think I enjoyed the usual direction better. No watch/no time. (NB)

RHR-44

noon- hit the GS/PowerL/WT loop before PT Conf. today. Didn't go back into Middleton, instead stayed on the Parkway and headed back. No watch again today. I knew I would make it back in time, but I didn't want to be looking at the time and stressing about cutting it too close and subsequently not enjoying the run. Nice day today, a little bit of a cool wind, but sunny. Legs felt a little sore in the quads. Don't plan on running again today, but who knows maybe a few later. (NB)

RHR-44 (has been up here in mid 40's for the last few days. Watch for any more signs of fatigue)

This is the 3rd time writing this, each time it gets less and less. (I don't know why it is not recording the entry?)

noon - Green Valley Loop. Home to Dogpound to Riverside (miles 1-4; felt good, held back a little as to not push to hard, ave. 6:50). Up River Road across 7th South and around the Black Hill (miles 5-9; kept the ave. at 7:00). Now the uphill section - up Indian Hills to Valley View up to Bluff, and up the Parkway (miles 10-17.5; still strong up Indian Hills 7:00, slowed to 7:20 up Valley View and Bluff, killer hill up Parkway 8:13, then another 1.5 at 7:20). Then tried to bring it home at a decent marathon pace ( first 2 at 6:04, pretty close, feeling good; next 2 at 6:20, pace kept slowing but then I would notice and bring it down again; big incline at firehouse 6:48; cruised the last two in at 6:30). Overall ave. 6:54.

Felt very positive about this workout. Best long run I have had in a long time. Water at 5,9...; energy drink (name? got from Steve) at 11,15...; gu at 17. Felt this gave me a little zing toward the end. (NB)

RHR-41

afternoon - Junction run. Went out as a recovery run. No watch/no time. Just tried to enjoy it. The weather was great, and the run went well. I wasn't too tired and had a pretty decent run. (Cumulus)

RHR-42

morning - club run from DC out on the Bloomington Hills/Desert Loop. Ran it with Clyde, except the last mile when he decided to push it to the limit. Ran well despite feeling pretty tired at first. Slowly got into the groove and had a pretty good run with a decent ave pace. (NB)

didn't take RHR Sat or Sun morning

Hit goals good this week. Had good repeats. Hit a lot of good miles. Had a very good long run.

Goals for next week: See what I can really do for mile repeats on the track. Get another week of good mileage before track starts. Have a strong 18 miler.

morning - 4x1600's on the track. A pretty disappointing workout. I ran out to the school - 3 miles - to warmup. And thought that I could probably get about 5:10, since I was getting 5:00's on the treadmill. Boy was I wrong. 1st - 5:20. Wasn't thinking right when I was calculating my needed splits and ran too slow on the first lap by 5 seconds. So I thought I wasn't too far off, considering 1st is usually a little harder to get into. 2nd - 5:24. Now I am bugged because I am working much harder and went slower. 3rd - usually the hardest, and it was. 5:30. I was really bothered by how I couldn't hit the times I wanted. 4th - 5:30 again. At least I hit 4, but I was tired and a bit angry with myself. Recovered 1/2 mile (5:00) between and jogged 3 home for total of 12.5 for workout. Overall I was upset about my lack of speed. I really thought I would be stronger. That is one thing about the treadmill - even though I know it is not MY true speed, at least I can't give up; I've got to keep pushing even when I am tired. On the track, when I feel tired I naturally slow up; even just 1 sec. per 200 adds up quick on a 1600. (Cumulus)

PM - 4 on treadmill at 7:30 and 1% for recovery. (Cumulus)

RHR-47

AM - 4.5 on treadmill at 7:30 and 1%. Was way tired and legs were in shuffle step mode. (Cumulus)

afternoon - 9 GS/PowerL/Middleton Trail.  Trail was nice and compact from recent rains.  Ran miles 1 and 2 with an athlete as well as the last two with another athlete from my team.  Middle section was pretty good.  ave. 7:10.  Good recovery run.

RHR-49

AM - 6 on treadmill at 7:30 1% 1st mile, then increased pace to 6:58 and 2%, 3% for two miles, 2%, 1%. Good long sustained hill workout. (Cumulus)

afternoon - 8 on the River run. Felt a bit tired and worn out. The time was actually pretty decent, but not the best on this run 6:54. I just tried to keep it backed off a little to have some legs for tomorrow's 18. I would like to run a good 2nd half of that run to continue improving my marathon weaknesses.

(scale still no batteries, and keep forgetting to take pulse)

afternoon - Quail Creek run. I do this run in three segments. First and Second 5 miles, both just over 35 minutes each. Then after a hard .75 mile climb, I start the third which is marathon pace for the rest of the run. When I finished the climb at 10.75 I noticed the wind was blowing quite a bit up above Quail in the Industrial Park - and I knew my chances for marathon pace were not there, but I could still push myself and run hard. Shortly, the wind got worse; then worse; and just when I thought that it couldn't get any worse - It Got Worse. It was right up there with the top one or two windy runs I can ever remember. I struggled to keep my pace anywhere near 7:00. the wind basically stood me up and pushed me backward in some spots. Needless to say, I didn't hit my marathon pace for the last section, but the effort was maybe even greater. By the time I dropped back into Washington, the winds were just gusty. It didn't matter, however. I was so tired from the effort I was just happy to be able to keep shuffling toward home.

Legs still a bit tired, but feet felt better in new pair of Landreth II's.

Since the NB 755's are now retired here is my review of them: Don't be deceived by the initial cushiony feel of this neutral shoe. Within a week of wearing them, the forefoot had lost most of its softness and my feet hurt every run in them since. The shoe is heavy and from the beginning felt very clunky on my foot (As opposed to the Asics Landreth and Cumulus that seem to glide across the road). For the first time ever, I heard my own footsteps as I literally pounded the pavement. The one thing I liked was the lack of wear on the rubber. I do wish Asics would hold up as well on the sole as this shoe did. Miles on the New Balance 755's - 469.0

afternoon - up Millcreek Trail to end of powerlines.  A good run .  Didn't wear watch because I thought it might rain - I have had too many watches ruined by the rain.  But it didn't.  Instead it snowed on me a bit when I crossed into the desert reserve.  Legs really loosed up on the way back and pace was pretty good. (Landreth)

RHR-47 

morning - club run around into Green Valley up onto Parkway and back by way of Main. I struggled much of the run. I was so tired getting up (had stayed up much later than usual watching the state basketball semis (go PV, sorry Judge guys). So it took a long time for me to get into it. Clyde made a strong surge on the Parkway and Steve went with him, so I decided I needed to as well. From there I just tried to hang on as they picked it up to marathon pace when we hit the trail, diagonal, and main. Pace was right on for those 3 miles (5:54, 5:51, 5:48). Then I finally loosened up and pushed up in front to take my turn leading and pushed the last mile in at 5:41. Then 1/2 cool down. Ave. pace 6:48. (Landreth)

PV went on to win again Saturday night - State Champs! Maybe some of that enthusiasm will carry over into track (in my dreams!)

Did well with the week goals. Good mileage. Made up for windy finish on Thursday with a good push at the end of Sat. Mile repeats weren't that great, but I'll bounce back.

Goals for next week: Give myself a little break with the start of track and nearing the end of the quarter. Back mileage back down to 65ish. No two-a-days this week. But have 7 strong 1/2's Monday and get a long run in on Saturday or maybe Friday.

PM - 7x1/2 miles on treadmill at 1% and 2:30. Started out with 1 mile warmup at 7:30 and a very negative attitude. I wasn't able to get up in the morning. And practice started today, so now the afternoons are shot that way. But I knew I had to get it in and hoped my attitude would change once I got going. It didn't... at first. Got into 800's at 5:00 minute pace and felt pretty good about them. Equal time recovery jog in between at 8:49 pace, just long enough to get a few good breathes in and then at it again. Noticed that I really need to stay on top of my feet to make the treadmill as real as possible. Meaning: if I sit back, I heel strike and the treadmill does the work; if I stay up on my toes and keep my body centered correctly, I can hit my foot quickly and pull my foot through which makes each step as realistic as possible on the treadmill. Cool-down at 7:30 for 1 mile. (Cumulus)

RHR - 47 (was mostly asleep so I might have been off)

AM - 5 on treadmill at 1%. Warmed up for a mile at 7:30 and then took it to 6:58 for the next 4. Nothing too eventful other then I was able to get up this morning. Track season is hard. But I've GOT to have the resolve to get up in the morning and do my miles and then support it with whatever I can in the afternoons. (Cumulus)

afternoon - 3 down to Middle School and back with big loop around school (Landreth)

weights -regular routine

AM - 8 on treadmill - long hill workout. 1 mile at 1% and 7:30 warmup. Then sped up to 6:58: 1%, 2%, 3% (two miles) 2%, 1% (2 miles). I would like to go back to sleep now, but that's not happening. (Cumulus)

Stopped in at the St. George Running Center and got some new shoes from Steve - Brooks Glycerin - gave them a try this morning.

AM - 8 on treadmill - 7:30 warmup (felt hard for some reason and then I thought to check the incline and it was a 3% - must of hit that on accident) then took it to 6:58 at 1% for the next 7 as I watched Lost and Sportscenter. The new shoes felt good. I was intrigued by the way the show rolled off the forefoot. It seemed like if you were getting up on top of your feet it would roll very well, but if you were sitting back it may roll strangely and hold you back. But on the run this morning I didn't notice anything but goodness. (Glycerin)

afternoon - Winchester Run. Going up Green Springs I felt very tired and weak in my quads and thought I might be in trouble. Times continued to add up as I went up desert and onto the Turkey Farm Road - 11 miles all up hill adds up. By the Turkey Farm I was hitting 8:00 + miles. Dropping into Winchester I had to dodge around a flash flooded out dirt road. Hit the SR and dropped into town trying to hit about 6:20's. I really wanted the strong push when I was going over the Parkway and into Middleton. Times down the SR were actually closer and some below 6:00. Then after climbing Parkway I hit a couple at 6:20, but legs were just spent. Finished up last couple just above 7:00 which was the ave. 7:15. I felt very beat up and tired. The run got the best of me. Water at 5,9,...., Replenish at 7,11...., Gu at 15 (felt pretty crappy in the stomach after - watch to see if it does it again). (Glycerin)

morning - club run with Steve and Luke out into the fields. Saw Steve's lot and had a good chat with him as we went along. Never really hit a good flow, but my knees were hurting much of the run anyway so it was good to finally loosen up. (Landreth)

week went pretty well. Hopefully a week of lower miles helps me keep healthy.

Next weeks goals: Bounce back into some bigger miles 80+. Have a good mile workout on Monday. Quail run on Friday morning: make it a good run with a strong tempo at the end (weather permitting).

AM - 5x mile on Treadmill at 5:00 with 1/2 mile recovery jog. Started with 2 mile warmup at 7:30 and 1%. Then took off incline and started miles. First felt hard - knew it was going to be a long workout. 2nd and 3rd felt about the same as the first. 4th convinced myself I could make it through and last one would take care of itself. 5th Happy that I wouldn't let me talk myself into doing just a 1/2. Because I made it through and it was my best one. 1 mile cool down at 7:30. (Cumulus)

foot injury update: Plantar is feeling quite a bit better. Had been feeling great until the NB started to break down and now I am getting back into the Strassburg for the last few nights and the new shoes are helping it feel better. Left pinky toe is feeling a lot better. Still gives a little zing when it gets bumped. Finally, the weird bruising pain under my right outside ankle bone is back the last few days (it seems to corrolate with the PF pains).

PM - 4.5 Washington Loop. Started a bit tired, but I was excited to get out and run outside.  Even just a few runs on the treadmill makes you really appreciate the goodness of real running.  Run went okay, but form was off (because of fatigue).  (Glycerin)

RHR-40

AM - 10 on the Wendy's Loop. Not a good run this morning. Again good to get out, and I have been proud of myself for getting up and not allow the excuses that pop into my head to win. But I was fatigued and slow right from the start. No miles faster than 7:01 and the last few were about what I would call pathetic (7:45 +). But again this morning I was struggling with form. Legs were clompy and things just weren't smooth. Still the hangover from yesterday's repeats. I'll try to shake it out a little more with a four miler this afternoon. (Glycerin)

afternoon - 4 Dogpound from PVHS w/team. A perfect time to run with my "advanced" runners. Tried to smooth out the run a little with a recovery pace. Could have pushed it harder, but accomplished what I wanted to - run with the team and get in a few recovery miles. (Landreth)

RHR-44

AM - I was actually up, but I had to have a little more sleep. So I revised my schedule a little to go 6 and 8 instead of 10 and 4, so... 6 on Treadmill with no incline. Started out at 7:30 for a mile warmup and quickly decided that it is taking longer than planned to bounce back from my mile repeats (just not much there in the legs). So I decided on no inline today. Took miles 2 and 3 to 6:58, then miles 4 and 5 to 6:44, finally back to 6:58 for mile 6. I started to feel a little better with the quicker pace on mile 4 and 5. (Cumulus)

afternoon - 8 on River Run. 1.75 mile warm up at 6:50 pace. Then I was going to attempt a marathon + pace run for the next 4. 1-5:50 felt good, helped with a bit of a decline. 2-6:04 still a decline, thought I was actually moving harder than mile 1, but I guess not. Kind of disappointed. 3-6:03 leveled out along river, just a little incline. Felt good, but thought about slowing down pace after this one. 4-6:11 decided why should I let up and kept pushing like I had planned, a little uphill. 5-6:10 originally I didn't know if I would get this one or not and it was a good mental barrier for me to overcome and convince myself I could do it. uphill. Then 1 1/4 mile finish at 7:00 uphill. Although the times weren't quite what I wanted, I was pleased with the workout. At the start I felt a bit worn down (the times show that as I should have been 5:40 - 5:55 through the workout). But I am getting stronger mentally and not giving in to ending workouts early when I am tired. You're always tired when you're running. That's what it does. (Glycerin)

RHR - 41

AM - what a night, sick and injured kids, howling dogs ... no sleep. Thought about sleeping in and figured I would still hit my miles where I want to this week. But I remember something someone said on the blog about become a top level runner requires you to do the things that are tough. So I got up and hit the treadmill. 6 miles at 7:30 with 1%. Wasn't flying by any means today. But I got up. (cumulus).

afternoon - 6 GreenSprings (Glycerin)

RHR-41

AM - 18.5 Quail Creek Loop.  Got up very early and went out on the long run for the week.  Will write more when I have my watch in front of me and I have more time.  Run went pretty well, but it took awhile to get into it.  (Glycerin)

AM - 10 Wendy's with 11th extension at end.  Up early again (but not as early as yesterday) to do the workout before the track meet.  Ran well - all miles under 7, with an average of 6:34 and negative splits.  Good moderate workout.  (Glycerin)

A good solid week of training.  A lot of good things came out of it.

Goals for next week:  Let the miles add up.  Enjoy not having to wake up too early and try and avoid the treadmill at all costs.  I think it is adding to my Plantar pain - coming back stronger the last week.  Mileage 85 or a little more.

morning - 12 on Green Springs/PowerL/WaterT extended. Just took it easy. Left calf was very tight and I had to stop and stretch it a bit.  (landreth)

morning - 9x800's.  Ran 3 miles to the track then got into 8's on the track.  Hoped I would see a little better performance on the 8's on the track then the miles on the track the other week.  1-2:32, started off well and am thinking it should go well; 2-2:35 let it slip a little but realized what splits I needed to hit (just a little quicker 1st and 2nd 200's; 3- 2:32, brought it back down about where I want to be (have been doing 2:30 on treadmill); 4-2:33, felt pretty strong until this one, now I realize its the second half of the workout that is really the workout; 5-2:31, pushing hard to make sure I am not falling off; 6-2:31, again hitting well; 7-2:35, lost my concentration on the 2nd 200 (about 42) and subsequently lost my time; 8-2:37, a pretty pathetic one, I was straining and let it get the best of me; 9-2:31 as a punishment for the two poor repeats at the end, I made myself earn the right to leave the track by doing another one, Started strong and just held on, then got a good push on the last 100 to turn in a good time.  Equal recovery jog between reps. (400 meters).  Then 3 miles home after practice.  (Cumulus)

morning - 13 on River Run from home.  Tried to keep it all under 7.  Wasn't always successful, but the idea helped me keep running harder than I would have otherwise.  Had to do 11th Ward extension plus a bit more in my neighborhood to make the full 13.  Next time I will do extension at first and last.  I think I will use this as a base timing run during the summer (the middle 6 miles or something like that).  (Glycerin)

morning - 8 on Millcreek Trail up to Powerline turn off. Took it real easy and relaxed, especially on the way up - nearly 32 minutes. 28 minutes on the way back. Ave. 7:27.  (Glycerin)

afternoon - 9.6 club run from store and Santa Clara Cemetery Loop.  Overall ave. was 6:49.  Just about where I wanted it to be, but a little quick at first.  Good running with Clyde again, he always pushes me. (Glycerin)

AM - Green Valley run - changed course by going on River Trail instead of run and then when I went under the freeway in Washington I went on down to Telegraph and up to Cottonmill East and up to home.  I thought this would get me 25, but it didn't and I didn't have the legs to get it to 25.

I am a bit ashamed to write about this run because it was so bad.  But I guess we learn a lot from the poor runs too.  So here are the depressing statistics: miles 1-4 down to the river trail 7:04, 6:54,7:16,6:56 - not bad about where they should be; miles 5 and 6 on dirt connection to trail and washed out section of trail too dark to see footing so it slowed me down 7:24,7:23; Miles 7-14.25 across St. George and up Valley View 7:24,7:13,7:15,7:23,7:34,7:38,7:56,8:07, and 7:50 pace - pretty crappy on the flat and up Valley View, I wasn't into it mentally, physically, of with any heart - a very bad combination, stopped at the gas station at the top of VV for a little break and decided I would get back into with a better attitude;  Miles14.25-16.75 up Skyline 8:28,8:05, and 9:08 pace - things went from bad to worse;  Miles 16.75-24 6:57,6:46,7:13,7:16,7:51,7:32,8:28, and 9:04 pace - tried to hit the last section at marathon like I am supposed to, but it wasn't there.  Even when I was pushing the best I could do was where my whole run should have been. (Glycerin)

Don't be too harsh with your comments, I am in a very fragile state right now.  It is just frustrating when things won't work they way you want.  Oh well... I get up and try to do better tomorrow.

Water at 5,9,13... Ultima Replenisher at 7,11,15... Gu at about 17.

morning - felt sick most of the day yesterday and last night. Then this morning, I just still felt off and decided not to run. Later in the day, around 11 I felt a bit better so I went for a jog. 6.4 on Dino Track Trail. Took it very slow and easy, stomach still turning a bit. but I made it through it. (Glycerin)

 Hit goals for the week pretty good.  Being sick kept me from hitting 90 like I wanted. 

goals for next week:  try to recover a little.  Run whatever I can, I have our track invite Fri and Sat which makes it very hard to run - so whatever I get will be good.

afternoon - 5 Mall run from PVHS.  Ran with Bake at a pretty decent pace of 6:45 ave.  felt a little sluggish at first. (Landreth)

PM - 7 Green Springs run.  Really enjoyed a nice evening run. (Cumulus) 

AM - 8 on Factory Stores run. Tired and crappy. A pretty bad run and I didn't want to do it. I am not in the correct mental state right now. I guess I'll just keep pushing through it. (Glycerin)

evening - 5 on Washington Parkway.  It was cold and windy with a hard driving rain.  I really enjoyed it.  For some reason it kind of broke up the monotony of running I am feeling right now.  I am so mentally and physically drained.  (Glycerin)

I decided that I am going to do a few things with my running to help me break out of this rut.  First, this week I am not even going to worry about running - I'll do it when I can and want.  through all this hard training, I have lost the real reason I love to run and only focused on the training/racing aspect.  Second, I am going to skip my 800's this week.  I am physically too burned out to do them.  And, I keep beating myself up because I keep putting them off.  So I resolved to allow to myself to miss them this week.  Hopefully this will get me feeling a littler fresher and stronger in the long run.  Backing down this week may cost me in the short run, but it needs to be done.  Thanks to those that responded the other day and noticed some trends in my training and running that I didn't since I was so involved personally.  I think it takes someone on the outside to notice those types of things sometimes.

afternoon - 9 on the GreenS/PowerL/Middleton trail.  No watch, just trying to enjoy running and life a little bit more than I have in the past week.  I'm continuing to struggle with both.  (Glycerin)

Today was the first day in a few that I actually wanted to run - but I couldn't.  I envied Clyde when he came to the track meet and talked about the race.  I wish I would have been there to push him a little.

I am now ready to run next week. 

Back at it!

PM - 11 on treadmill at a decline preparing for downhill running. Felt good. Took the 1st mile at 7:30 and then the next 10 at 6:58. Felt great. Time just went by nice and easy. Wasn't working hard at all, and I really just enjoyed running again. (Glycerin)

PM - 10 x 1/2 miles on the treadmill @ 1%.  Started with a 2.5 mile warmup at 7:30 pace.  Legs were a little sore from yesterday's downhill run but slowly loosened up, so I took it with no incline.  Then moved it up to 1% and hit the speed.  First few were tough, and I thought there was no way I was making 10.  So I started shooting for 8 or so.  Kept recovery and 800 time both right at 2:30.  As I kept going, it didn't get any easier, but I convinced myself I could do it and just kept pushing.  Made it all the way through them.  Cooled down with a mile back at no incline and 7:30.  

Right knee had been giving me a little problem before I took the days off last week.  Didn't seem to bug me too much, but was a little stiff.  During the last few repeats, my left knee seemed to act up a little. (Cumulus)
 

AM - back on the early morning bandwagon. 4 on treadmill at 7:30 and decline. Took it easy this morning. As I got going my right knee that was a bit achy last night seemed to lock up. There was a decent amount of pain behind my knee. Just as I thought maybe I shouldn't go today (about 1/2 mile into it) it went away - but I'll keep an eye on it. The stiffness in my left knee seems to be coming back a little. (Cumulus)

afternoon - 8 on River Run.  Went out the first 2 miles with my distance runners.  Enjoyed the coldness.  After they turned back, I continued on.  And it got quite a bit chilly with some driving rain.  I kept the run very easy paced.  Didn't Gramin it, but just timed it for my knowledge.  Time was just over 59 minutes.  A 7:30 pace would be 60 mins.  So just under 7:30.  Knees felt a lot like this morning - left knee sore throughout, right knee a bit painful until it warmed up. (Landreth)

AM - up and at early (even though I didn't want to, but there is a track meet this afternoon, so its the only time I will get).  10 on treadmill - no incline and 7:30 for 1st mile and 6:58 for the rest.  Knees weren't sore this morning! Plantar feeling good lately!  But I am a bit sore - from the downhill run Monday.  Even stopped to stretch a little here and there. (Cumulus)

afternoon - 23.05 on Green Valley Loop. Last long run before Boston. Felt good to get it done and ran a little better than last time. (I'll give a little more info when I have my watch with me). Ave. 7:20 miles. (Glycerin 191.6)

morning - Club run from DC 12.65 out into Bloomington and starting up Bulldog Road, then loop through the desert in some washes and back toward Bloomington.  Ended up jumping over and through some fences (sorry about those tights Bill!) and making our own trail for a bit.  But it was nice, helped keep it a good recovery run pace and enjoyable. Ave. 7:45. (Landreth 98.55 - still the best shoe ever, I put it on and it is like heaven)

afternoon - 10.5 on GreenS/PowerL/WaterT loop. Started with my team up into Green Springs for two miles. Continued on alone through the unusually hot weather (mid 80's). Happy to see that another fat-cat developer and group of city councilmen are lining their pockets by tearing up more of the desert above Green Springs. This time they took away my trailhead, so I had to run right through their bulldozing to get where I wanted to go. I wonder about the many tortoises I have seen in this very area - although I am not a speed demon by any means, I do think I can go faster than a tortoise, and I don't think they can outrun a bulldozer smashing in their dens and ripping out their food supply. To the run... I just kept it relaxed and easy, even down the turkey farm road and enjoyed the prelude to summer's heat. (Glycerin 202.1)

PM - 9.5 on treadmill. Combined two workouts into one. Started with a 2 mile warmup on a decline at 7:30. Then got into 3x1/2 miles at 5:00 pace with 2:30 recovery and 1% incline. These were a little tougher than I thought they would be. Then got back into the other workout with the next 3 miles at a decline again (trying to get used to a bit of downhill running for Boston). Then .5 miles flat. Followed by 1 mile at 2% incline to mix things up a little and work some other muscles and finally 1 mile flat with speed up to 6:58 just for a little quicker leg turnover to end it. (Cumulus 224)

afternoon - 10.5 on GreenSprings/WaterTank trail. A warm one. Started the run with one of my middle distance runners and then sent her on her way and continued on. Pace felt a little quicker than Monday, didn't time it though. Pushed a little more on the downhill - especially the S-Turn and Twin Lakes mile. Was a little weary of hitting a snake seeking shade in a bush, but luckily none. I want to work out my muscle soreness before leaving for Boston. (Landreth 109)

PM - after track meet, headed from PVHS up to GreenSprings and ran on the golf course for a while then home. The temps. were perfect at 8:00 and running on the grass was great. It brought back a flood of cross-country memories. High school cross-country was one of my happiest times. I loved the sport, my team, my school, winning, running fast, dominating. I really learned a lot about life from that sport - good and bad. One of the few regrets in my life is that I didn't transition that to college. Once I got there I only focused on the bad and let it overwhelm me to the point that I quit after 1 1/2 years. Oh well... just another lesson learned. Anyway, the run was very enjoyable. (Cumulus 234)

afternoon - 10 on Junction run. Nice warm run. Kept a pretty good little pace and enjoyed the run. I think I have done a much better job then ever before at keeping some pretty decent miles up to the marathon. (Glycerin 212.1)

morning - decided not to run the Banker because of family Easter commitments and the need to run more before or after, so I just went out on my own in the morning.  Wendy's run with 11th extension.  A lot like yesterday.  Felt pretty good and just ran.  (Glycerin 222.1)

Met goals for the week which were to go 60 and keep a decent amount of miles for a longer time than usual leading up to the marathon.

Goals for next week: hit whatever miles come, probably around 40.  Enjoy the build up to Boston and not get too nervous.

PM - 5 on treadmill at decline.  Started off with a mile at 7:30, then one at 6:58, next one at 6:00, then back to 6:58 and 7:30.  Turnover felt good.  No soreness in knees, foot, or leg.  I'm ready to roll.  Wore Ohana Racers just to get the feel of them since it had been so long since wearing them. (Ohana 26)

PM - 3 PVHS to home. My stupid Jeep wouldn't start again. So I ran home from school after the meet. I should have run more, but I had just about had it. I was tired, hungry, and mad at my car. I just wanted to go to crash. So that was enough. A few more miles won't make or break me now. (Landreth 112)

PM - ran after a very hectic day of trying to get ready to leave for Boston and multiple broken down cars and towing trips to the shop and all sorts of stuff.  So it was very nice to just run - even though it was on the treadmill (I just turned on Lost and enjoyed it).  1 mile warm up at 7:30.  Then decline at 7:30 for a mile.  3 miles decline at marathon (hopefully!) pace 5:52 - okay 6:00 is true marathon pace goal for me, but why not push myself?  Next a mile still at decline at 7:30.  Then recovery mile - flat - at 7:30.  Show wasn't at a commercial so I kept going.  Put it on 2 then 3 percent incline for .25 and then .5 at 4%.  It was fun to go uphill.  (Cumulus 241.75)

AM - 7 on Green Spring loop from home.  Life is nuts right now.  No car, trying to substitute stuff ready, track meet stuff ready, grade stuff ready, kids ready, me ready all to take off this afternoon.  So up early and ran 7 miles.  Felt good.  I liked the early run and enjoyed the nip in the air.  I'm not saying I'll enjoy the NIP in Boston though.  I am stoked for the race and very excited to get on the plane and leave all this behind for a few days - except my girls, I'll miss them too much so I'll not think of that.  Anyway... (Glycerin 229.1)

Race Number is 1245 for anyone that wants to check up on me.  I am nervous about that though.  Makes me really feel like I have to do well if people are watching my time.  

Good luck to all those others running this weekend - Boston or otherwise. 

Made it to Boston!

Evening run - 5 with Clyde around hotel area up into Chelsea.  Nice weather.  Wish it would hold.  Ave. was 6:50 with a little pickup of pace on the way back. (Glycerin 234.1)

morning - 5 miles with Clyde down to ocean from hotel and along storm wall.  Kind of a cool little run up on the storm wall.  Weather could not be better than this morning.  Too bad race isn't today.  But you live with it. (Glycerin 239.1)

morning - debated to do a nice easy run today or not - being Sunday.  But we decided that we needed to get out and stretch out the legs.  So went out to Revere and around a bit.  Planned on three but took a wrong turn and ended up adding a bit.  I am ready for this race.  I wish the weather was. (Glycerin 243.4)

Boston Marathon - Here is a quicky (more later being on hotel computer). Race was beastly, horrible, about the worst thing ever. I loathed it. And I set a PR! Hooray for me. More later. (Ohana 52.2)

Here is the race report:

Pre-race: got out to Hopkinton and just barely made it into the gym. Stayed dry in there and just found a nice bleacher hideout and chilled with Clyde. When it was time to go, walked up to the start and tried to keep feet dry, but lost hope of that after about 10 steps. Kept a garbage bag on for warmth and dryness. The whole scene was very cool.

mile 1 - 5:56 started off in a great position. Just about 10 rows behind the elite. It was neat to see them start off. Quickly we were passed by many who thought they were running a 5K.

mile 2 - 5:45 basically just flowing with the crowd now. Not much else you can do.

mile 3 - 5:46 somewhere around here I threw off my t-shirt. Someone now has a souvenir Dixie College basketball shirt.

mile 4 - 5:40 times are just a bit quick, but things are moving so smooth. Still in the craziness of the start stage.

mile 5 - 5:48 / 28:57 (my garmin was hitting splits just about 5-10 seconds before most of the mile markers) Wanted 29:00 minutes right here and that's exactly where I was. Coming into the race, I really thought I could hit right around 2:35-2:36. Now that the weather was beastly, I knew it would affect things, but I still wanted to give it a try. Just like fake Bill Rodgers told Clyde and I - You have to try or you'll never know.

mile 6 - 5:41 still moving along pretty good.  Around this time, we were doing a lot of jostling to find spots and groups to help break the wind.

mile 7 -5:46

mile 8 - 5:52 somewhere in here, Clyde and I decided to drop back off the group that we were with.  It was just moving a little too quick as it kept pushing from one set of stragglers to the next to break the wind.  So we really settled in mostly to ourselves.

mile 9 - 5:47 many comments about our ugly hats (they made us stand out and got us quite a few cheers).

mile 10 - 5:58 / 58:03 a few deceiving hills around these miles.  Not hard, just rollers that kind of add up to take it out of you.  Wanted about 58:50, so things were going smooth - maybe a little too smooth.  I should have been hitting just below 6 and I was hitting around 5:50 for most of the section.

mile 11 - 6:04 First mile over 6.  Next marathon, NO miles over 6.

mile 12 - 5:56 Since I was hitting so well right here I wanted to try and keep them under 6.

mile 13 - 5:57 I am really thinking about an unbelievable time here.  But I know I have a long way to go and need to get mentally ready.

mile 14 - 5:37 the time reflects the Wellesley crowd.  We had been hearing the roar for a mile.  When we went by, we were a little to ourselves so the girls just went nuts as we gave five through the whole stretch.  It was fun and deafening.  My ears were ringing as we exited.  I needed this about mile 22 to get me going again.

mile 15 - 5:59 / 1:27:37 settled back down and started to get ready for the hills.  I knew they were coming and the wind was picking up quite a bit.  Wanted to be at 1:29.

mile 16 - 5:42 drop into Newton.  I am still feeling very good.

mile 17 - 6:14 the overpass here was the beginning of the end for me.  The wind was ripping and my legs just didn't have the zip they had just a mile or two earlier.  Not a good sign with the bigger hills coming.

mile 18 - 6:05 Newton Hills

mile 19 - 6:09

mile 20 - 6:15 / 1:58:05 Wanted to be around 1:59.  Clyde was pushing for under 2:00 to give some wiggle room to finish under 2:40.  Things are looking great.  The hills are tough, but not beastly.  I didn't think they would kill me - I train on much more difficult stuff.  But...

mile 21 - 6:46 here is where I lost it.  I tried to go with Clyde as he led up Heartbreak.  My Heartbreak was that I just watched him slowly pull away.  I have GOT to get tougher and not let people pull away.  Clyde's support had been great the whole race and it made me feel strong that I was running with him, knowing what type of runner he is.  When he was gone, I just lost all desire to race and it turned into "just finish this thing".  And of course this is where I went from having fun to hating it.  Even my drunk buddies that tried to run with me "All the the way to Beacon 1245!" only gave me support for about 2 blocks.  After that they probably passed out or something!

mile 22 - 6:03  Clyde is still there about 50 meters in front of me and I want to get back to him.  I just can't close anything.

mile 23 - 6:25 See him slipping away as well as a top 100 finish as a few runners start to come by me.

mile 24 - 6:39 Couldn't use the downhill at all.  I hoped I could get some turn-over and pull back up.  But the legs were thrashed.

mile 25 - 6:57 / 2:30:56 Wanted 2:28.  But was still on pace for under 2:40 and I really wanted it.  At the time I couldn't go any quicker.  But now writing this, I am like "Why did I not pick it up more?" 

mile 26 - 7:21 DANG IT! When I needed it most, it was over.  Saw Ally, but head was spinning, I was solely focused on the finish line.  The turns at the end killed me.  I couldn't hit any sort of rhythm (I don't think any was there to be found anyway). 

26.2 ( actually .32 by this time on my Garmin, with the early splits adding up). 2:22 Really tried to go as I knew I was close to 2:40 - a 2:39 sounds so much better than a 2:40.  But the finish line seemed to move away from me.

Clyde waited at the end for me and we froze, cramped, hobbled into the med tent where our temps were pretty low 91 (me) 94 (Clyde).  When the adrenaline of racing wore off, my body realized how cold it was and it just shut down.  The cramping was severe (bruising).  My head was spinning.  About 5 people were helping me, and I just now realized that I can't even recall what any of them even looked like.  But once I got feeling warmed up, I started feeling a lot better and we got out of there.

Well, like I said... it was a pretty brutal experience.  But not nearly as bad now a few days later.  Back to Boston?  Naw.  Next marathon?  Time to start getting ready!

morning - easy recovery run down to the ocean. The waves were crashing the storm wall where we had run the other day. The road was closed, and junk was everywhere thrown out of the ocean. Was extremely sore and tight. My right knee hurt tremendously. It was so painful I could barely move. But the run was good for me... getting out and moving and stretching and all that.
(Glycerin 246.4)

Well so long Boston. I may never be back. But it was a great experience and although very tough and brutal I learned a lot from it and enjoyed many parts of it.

Couldn't get a run in today, and I don't feel too bad about it.  Got home way to late to try and run before school (in bed at 3:30).  Then a track meet in Moapa and didn't get home from it until 11:30.  So I get something in tomorrow.  Soreness getting a bit better.  Bruises on calves going away.

evening - club run with Steve and Bill from the store and down into Santa Clara.  They took it pretty easy for me and it helped loosen things up a bit. (Landreth 118.8)

morning - Green Springs from home.  Still a little tight, but slowly improving. (Cumulus 248.3)

morning - Millcreek Trail. Didn't think there was any way I could race today - Bill wanted me to help him run a 38, but I knew I couldn't do it. So after a long night of no sleep and a sick baby I went out on a trail run. Sand was a bit thick and hard on the legs. But it made me work a little harder which I think loosened up the legs a little more. Although I didn't run hard, I negative split, again just to get the legs going a little. (Glycerin 254.4)

afternoon - River Run from PVHS.  Needed to get out and RUN after a frustrating practice.  Track has been hard this year... HARD. But the run was refreshing and let me think a few things out - at least for today. (Landreth 126.8)

PM - treadmill at 8:00 no incline.  Family was all asleep early, so I went downstairs and ran.  The run was easy and felt great.  For the first time since the marathon, my legs felt pretty smooth and relaxed.  Hopefully a good sign. (Cumulus 251.3) 

afternoon - ran over to St. George and entered for the marathon!  Started out with Ruth - she is really running great right now - and she pushed me a little quicker than I wanted to go.  Then I went up over Foremaster and weaved around town and up to the Arts Center to register.  Came back the same route.  Running in Southern Utah in the Spring is the greatest thing in the world.  Legs felt stronger and I was able to hit more miles at easy pace without trying.  Things are coming along. (Glycerin 266.75)

AM - Middleton 8 - up early to get a run in with a track meet this afternoon.  I felt pretty tired.  A little from the run (and the slow times showed that) and a lot from being up early.  Even though I go to bed early, I still just have a very difficult time getting up in the morning.  But I did get the run in.  (Glycerin 274.75)

evening - meant to be an afternoon run, but turned into more of an evening run as I got started late with a longer practice and having to get ready for a meet on Friday.  Green Springs/Water Tank.  Run was apparently very slow (another reason for the late run).  I didn't time it, however.  First part of run felt pretty good, but I know I didn't push at all on the way down Turkey Farm and probably was only going 8:00 pace.  Still some fatigue in legs. (Glycerin 285.75)

AM - up extra early to give myself time know that I am running slower right now.  Wendy's loop with 11th extension.  Today I paid attention to my watch to try and make sure I was able to run 7:30's at least.  The first 4 weren't a problem - all around 7:20-25.  After that, I could feel the fatigue set in and I had to make myself go quicker.  Not that I was killing myself at all, but it took a noticeable effort to speed up and keep near 7:30.  I am hoping to be ready for a little stronger week next week with some harder workouts.  I need to feel a little more recovered, however, to make that happen. (Glycerin 294.75)

Up way late (for me) getting home from a track meet Friday night. And then up way to early to head back up to the track meet to try and get a run in. Blah.

Had a pretty good week up to Saturday.  Got pretty steady miles in and felt like I was recovering okay.  Still a little fatigued though.

Goals for next week:  get back on the track a little.  Get back into the weight room.  Hit a long run of 15 miles.  Try and get some miles in up at the track meet in Provo. 

afternoon - 5.3 miles. 3.3 warm up on 2450 run.  Took it pretty easy as it was HOT today.  No sliding into summer.  Just 95+ already.  Then onto the track.  5x400 at 1:12, 1:14, 1:14, 1:15, 1:18 with 1 min recovery.  Didn't really have a set idea of what I was going for here (That is always a problem), but I was thinking 70-72 would be good.  The heat took it out of me quite a bit and being on the track was pretty vicious.  Although the pace wasn't flying, especially by the end, I was really feeling it in my lungs and kept feeling sicker after each one.  It was the first workout where I thought I was going to lose it in a long time.  Needless to say I didn't feel great.  Then cooled down for .75 mile big loop. (Cumulus 256.6)

PM - 5 mile recovery run on Washington Parkway.  Ran it backward as to get the dirt section of the run before dark if possible.  At the first I could still feel the affects of the track workout for a couple miles (Felt a little woozy and wiped out), but just kept it relaxed and was running pretty well by the end.  I enjoy evening runs like this.  Dusk out, not as many cars, no one watching, temps more comfortable.  Good recovery run, glad I did it. (Glycerin 279.75) 

evening - 15 on Treadmill - not something I would highly recommend unless there is no way out.  This was the case for me.  Needed to run, needed to watch the kids.  The first few miles it seemed like it would never have an end.  Took it at 7:30 for 10 (felt a bit tired and slow).  Dinner was sitting heavy and causing a few issues.  At mile 10, I took about a 5 minute break and got the kids to bed, after teeth/reading/bottle/etc..., then got back on for 5 more at 6:58.  Felt a bit better when I sped up a bit and had an end in sight.  (Glycerin 294.75)

weights in the afternoon.  Usual routine, but took it lighter on weight and only 2 sets instead of 3 so as to not get sore.

W-149.5 

AM - 6 on dogpound from home. Not up quite as early, but still early. Run was SLOW. Today's two runs are both easy 6ers and I took maybe a little too much advantage of that this morning. Although I wasn't sore from weights, I was a little tight. Also, I think a bit drained from yesterday's longer run on the treadmill. Pace ave. out to be 8:10. This afternoon will be a bit better - but still easy. (Glycerin 300.75)

afternoon - 6.15 Foremaster from PVHS.  Another easy run, but I was able to pick it up a little bit better than this morning.  Ave. ended up being 7:42 even with the wind holding me back a lot on the quicker sections.  Felt good about the effort of an easy run, unlike this morning, however. (Landreth 132.95)

W-149.5

evening - Club run from store into Green Valley and back.  Then an additional 3+ by myself.  First of run was tough.  I thought about how tired my legs still were and mentally as well.  Steve and Clyde were feeling a little quicker than I.  But it was good to get out and run with them or I would never get the leg turnover back.  Pushed the lat 1 1/2 ish back up to the store and I finished with another 1 1/2 ish harder on my own.  Then a little cool down.  Was supposed to be 10 with 3 at Threshold.  Although they didn't turn out to be threshold, they were quicker than I have run since Boston and it was just about as hard as I could go at the time - 6:19 (uphill), 6:11 (with a short interruption to grab my keys, clock kept ticking), 6:15 (mostly uphill grade).  So, something to start from.  (Glycerin 310.9)

PM - Needed to get up this morning and run since I was headed up north to track meets.  Didn't.  Mad about it later, so when we finally got back to the hotel and after the team meeting, I went down and did 2 on the treadmill, but it was killing me.  So I went out into Provo from the hotel over the RR tracks and back for another 2.  Wasn't dressed for it, very cool, but it was good.  I wanted to go more, but I needed to sleep. (Glycerin 314.9)

I was tempted to put "no time to run today" being up for the track meet.  But the truth is - Didn't make time to run today when I could have got up early and went.  I must conquer this weak mental attitude about morning runs.

AM - 5 Washington Loop with 11th extension. Right knee had been hurting a lot yesterday, and there was still some pain in it today. But it felt a little better as I ran. I think it may have been a combination of the short run on the bad treadmill Friday and being cramped into a school bus all day Friday and Saturday. (Glycerin 319.9)

afternoon (these afternoon runs are more like early evening, after practice, but whatever...) - 6.55 miles. 3.3 2450 warm-up.  Then 10x200's with 200 recovery jog in between.  Goals were 1st to finish workout, 2nd to hit 32's.  1st 31. 2-6 32's.  They were getting a little tougher as I hit 5 and 6, but I convinced myself I had it as I was on the downhill slide.  7-9 slipped to 33.  I was a little bummed, but kept pushing it.  They legs were getting a little jello-y.  10th 36.  Ahhh.  Slipped pretty bad.  Actually started the time and jogged for another few steps and then snapped out of my haze and realized I was running 200 and tried to go, but the legs just weren't there.  But at least I did it.  The feeling to lose it was there again, but not until the very end.  Really cramped up when I went home, but got some Endurox in me a some Ultima a little later and felt better.  (Cumulus 263.15)

evening - 4 on treadmill at 7:30 no incline.  Decided to go get a few more miles when wife was at the gym and kids in bed.  Loosened up the hips and knee a little.  Glad I did it. (Cumulus 267.15)

AM - 15 in the fields.  Got up extra early to get the run in today.  Hadn't done this run for a long time.  I enjoyed today, however, as the dark hid the long straight stretches of road in the fields.  The hardest part of the run is the big climb the last two miles back up home, just when your the most tired from the rest of the run.  But I held it together pretty good and averaged 7:23 throughout the run - with no miles faster than 7:10 I was pretty consistent throughout.  I will probably hit another 15 next week before I decide to bump up to 18's and more for the summer. (Glycerin 334.9 - feet hurting a little from shoes today, they may be on the way out, which is what I want, but not until mile 400+)

late morning - 6.55 into Washington and around Green Springs from PVHS. We are testing out the block schedule today and right now I am not complaining because I was able to go for a run during my prep. Paid for the 10K Saturday and then tried to get a general idea of the course. I don't have a map of it, but I know the general idea and have a very good knowledge of the area (since I have been running in the area since I could tie my own shoes). The .85 mile seems to be a gradual incline up under the freeway. Then a big drop for 200 meters into Mill Creek then gradual hills up into Green Springs until about mile 2.7 or so. From here the race has a general downhill feel as it loops back around - except the steep climb back out of Mill Creek. I am pretty sure this is the basic idea of the course for the Cotton Days 10K down here in Washington. It won't be the fastest course, but I really know the area and I hope that can counter some of the hills. (Glycerin 341.45)

early afternoon - 6.2 Foremaster from PVHS.  A second nice easy run today.  One thing I really am trying to do is keep my easy runs easy.  Today's averages of 7:20 and 7:12 were both just right.  Now off to region track! (Glycerin 347.65)

AM - 10 on treadmill.  Started with and easy 1/2 at 8:34, then took incline to 1% and speed to 7:30 for a half.  Then I took speed to 6:58 for miles 1-5.  Today was planned to be a Tempo day, but last week showed me that the leg turnover isn't quite there yet for a harder sustained tempo.  So I took the pace to near marathon 6:00 for 3 miles and felt a little struggle doing so.  But not the type that says you shouldn't be running this, more the type that says I'm glad your running this because it is going to help you break back to where you need to be.  Then back to 6:58 for the remaining 2.  (Cumulus 277.15)

Those of you in So. Utah should head over to PVHS for the region 9 track meet this afternoon.  Fellow blogger Ruth won the 1600 in 5:16 (by 17 seconds!) and anchored the winning medley relay with a 800 split of 2:20.  She is awesome.  The guys races have had great depth and competition as well. 

early afternoon - 5 on Washington Parkway.  Easy run with no watch.  Want to do well in the 10K tomorrow, so I backed it down a bit today.  Tried to loosen up a little on the downhill by getting the turnover going. (Cumulus 282.15)

morning - warmed up with 2 miles down to the race start and around a little. Some of the usual suspects were there: Steve Olsen, Bill, and some other local yocals. Figured I should get off the shnide and win this one. Looked at the course and noticed it was about what I had planned it to be earlier in the week. Also realized it would not be fast.

Mile 1 - 5:39 (I think splits are right, my watch isn't in front of me right now - I'll come back and fix them). Some fellow I have never seen took off and Steve and I followed. A little incline back up toward the underpass.

2 - 5:25 Thought this other kid would peel off to the 5K. He didn't, but I had tested him on the inclines and knew he had nothing on hills. And as this course was basically one long uphill for the first half, I knew I had him.

3 - 5:48 Up Green Springs. Tried to keep pushing and pull away from the 2nd place guy. Steve was back there somewhere too, and I knew I needed to distance myself from him. It worked. I was able to pull away.

4 - 5:48 At 3.5 We finally started to even out before a downhill section. What a long climb for a race! I really pushed the down to extend everything. Hit the second half of the mile in about 5:10 pace.

5 - 5:47 Used the downhill to keep me going quick. Then the climb up the firestation hill. I run this a lot and know how tough it is, so I just kept pushing. My pace slowed to 7:30 or slower here for about .2 miles uphill. Then it took another .2 or so to get the legs back. But I knew the end was coming so I dug through it as best as possible.

6 - 5:25 Once I got my legs back, I really hit a good mile here for the end of a 10K. A little downhill and I tried to use it to dig in.

.2 - at 5:25 pace still.

Came in as the winner and broke my long streak of 10 or so races (besides marathons) where I have finished 2nd. Time was okay for the course. I am going to analyze it. Most people noted how there times were 2-3 minutes slower than usual. I think I had the legs today to really hit a good time on a faster course with good competition. But it was fun to run and win a hometown race and support "Dog Town"!

Went back and found my bro. and finished with him and then ran home after the long delay to the awards ceremony. Decent medal, golf and a cart at Coral Canyon (that will be an interesting experience!), and a night stay at a local hotel. Decent awards. (7.5 miles in Ohana) (2.5 in old Landreths)

I just used the course tool analyzer and got results back that the course had a very similar pace feel to the Striders 10K where the top runners hit mid 34's.  So that just confirms my thought that I could have got down into the 32's today (with a strong run and a fast course).

I am looking for a 10K (any race actually) in the Salt Lake/Provo/Ogden area on the 16th of June or the 23rd of June.  I will be up there either dropping or picking up my wife from the airport.  Someone let me know if there is anything.

afternoon - 7 12x200 track workout. 3.3 warmup on 2450 run. Then 12x200's. Pretty hot so I broke it up into 3 sets of 4 with 200 recovery jog between and a short break with a quick drink between sets to keep temp down. 1-4 32. 5 and 6 time slipped up to 33. I was mad at letting the time slip so I told myself I had to get the next two in 31's or I would do an extra. So I did 7 and 8 in 31. Legs felt pretty good at this point and I was feeling happy about hitting the times. Then hit 9 and 10 at 31 again and 11 and 12 at 32. Cooled down with .75 big loop. Probably needed more of a cool down, but it was past time to be home with the family. (Cumulus 284.15)

evening - 5 on Washington Parkway. Went back out once I got kids to bed and enjoyed a nice evening with an easy run. Legs were a bit tired. (Landreth 137.95)

AM - up extra early for a 15.  Started with 8 out and back into Middleton.  Then I had to get back and finish on the treadmill, so my wife could go to gym.  That was my downfall.  Tried to make the transition quick, but my legs were already a little spent.  First mile (9) at 6:58, but I was tired - legs and mind.  So I backed it off just a little 7:03 and went the next few until I just gave up. I was disappointed with myself for stopping, but at the time I felt I wasn't doing myself any good. (Glycerin 359.15)

afternoon - 6.15 on Foremaster. Very easy and relaxed 6 on Foremaster run.  No watch.  Just tried to run it easy (which was not hard to do) and with decent form (which was hard to do as I feel pretty wiped out).  (Landreth 144.10)

evening - 6 on Treadmill at 7:30 with 1% incline.  Kept is very easy this evening.  I did feel a bit better than earlier, however. (Cumulus 290.15)

AM - 10.25 on Wendy's run. Up just a little later than usual and ran into Clyde at the end. Had to run him out of DogTown before any serious harm came on him! Overall a pretty disgusting run. One of those that you don't even want to write about because it was crap. But I guess I need to anyway - if for nothing else than a comparison for later. Supposed to be a Tempo run for 4 miles. But with the lack of Tempo speed the last two times I did this, I broke it up into 2 sets of 2 mile tempo's with a mile recovery in between. Unfortunately, my body forgot about the tempo part and I only hit 6:22 and then 6:40 (even with a hill this is gross). The next set wasn't much better at 6:2something and 6:38. Legs tired, body tired, sleepy, stressed, emotionally drained, and pretty much just running like a wimp lately. I've got state track this weekend and that will force me to back down for a couple days, so I will use it to let myself recover a little. (Glycerin 369.4)

PM - 4 more in Nephi. Got back to the hotel in Nephi - yeah, we had to stay in Nephi for the 1st night of state track! - and I felt like a little run. So went down the main drag for 2 miles and back. (Cumulus 294.15)

PM - 15 in Provo.  After 1st day of state, I had a few minutes and went for a run around Provo.  From East Bay up to BYU and around.  Then up by the Temple and through some  hilly neighborhoods to basically the mouth of the canyon.  Then down Timpview Drive and worked my way back to BYU and onto University back to the hotel.  Not positive about the mileage, but measured by time.  Felt very good and really enjoyed the run.  Legs felt good.  Pace was pretty decent throughout.  I enjoy running in new places. (Cumulus 309.15)

Wasn't able to get out.  Needed to sleep, so didn't get up early and then when we got back from Provo, it was too late to function.

Goals for next week:  Had some decent mileage for missing Saturday.  Could have been mid 70's without much effort if I had run Saturday.  So... goal for mileage is to get over 80.  Long run of 18 on Monday and get a very good 400 workout on Tuesday.  Set myself up for a great summer of running in this last week of school.

PM - 18 on Quail Creek run. Started out with a new hydration pack that has a fancy little mister on it. I thought this would be a great idea (even with it being so hot out at 7:30). But it did cool off a bit when a small storm blew in. Problem with that was, it blew against me for the last 7 miles. Ran the route backwards for a little change. Liked it, but not better than the normal direction. First rattlesnake of the new year. I about stepped on him on the short dirt section of the road up on top past the industrial park. Truthfully about gave me a heart-attack. I was just totally zoned out and thinking about cross-country and getting recruits and then I stepped about 1 inch away from him and realizing that it was a snake, I high/quick stepped out and just about died. Run went well with ave. between 7 and 7:30 (depending on terrain) for the first 14, but then I had a real struggle for the last four. Didn't enjoy that much. (Glycerin 387.75)

Whatever is causing my computer to "Time Out" is really driving me nuts. I write this informative entry and then it is gone, and I never want to write it all out again. But I put something for later reference:

noon - 12 x 400's. 3.3. warm up on 2450 and legs felt dog-tired. A post long-run hangover. did some agilities and active stretching to try and get something in my legs. With no response, I decided to break the 4's into 3 sets of 4 to try and finish the workout (something I didn't do last time I did 4's). Took a 200 jog (1+ min) between reps and a little longer between sets. 1:17, 1:17, 1:18, 1:19 (felt slow and sluggish); 1:17, 1:18, 1:19, 1:22 (wind was breezy, but it was dominating me); 1:16, 1:17, 1:16, 1:16 (not sure how I got quicker times - just the idea of finishing up I guess - because I was really struggling on form). .75 Big Loop cool down. Overall didn't feel that great about the workout. These times really should all be at or just below 1:15. Next week I will have a better one. (Cumulus 317.7)

evening - 6 on MillCreek Trail.  Recovery run to the extreme.  Still a bit cooler out, so I hoped to  see a tortoise and not a snake, but nothing.  Took it very easy and tried to allow my legs to recover, but it didn't seem to do any good.  (Landreth 150.1)

Here is the problem with today.  I misread my workouts and today should have been an easy day with speed tomorrow.  Well, I guess that just makes the end of the week a little easier and hopefully I can get my legs back.

AM - 7 on GreenSprings run. Started off slow and easy. Then got even slower and easier. I didn't want to run as slow as I did, but my legs decided it needed to be done. (Glycerin 394.75)

AM - 6 on treadmill with no incline. First half at 7:30 and took it up to 6:40. Both runs today are supposed to be 6 milers at 6:40 pace. I was worried that I wouldn't be anywhere near that after struggling earlier in the week - even during my easy runs. But once I got going it was no big deal. The quicker pace actually helped my hip flexors a lot. They have been a little sore - I think because of the slower pace and bad form from being tired. But moving along made me get my knees up and drive my legs a little more. Happy about the run. (Landreth 156.1)

afternoon - 6 on dogpound from home.  1/2 mile warm up and then 5 1/2 at 6:40 pace.  Hit all the miles at or below pace (downhill sections) except the 2nd uphill mile that slipped to 6:47 (but effort was still strong).  I was pleased with today's runs.  Both were good workouts, but not too hard.  (Glycerin 400.75)

morning - 5 on Washington Loop reverse.  Didn't have to get up early today!  Run was at an easy pace.  Then on Millcreek hill ran 10 x 10sec. hills.  A good short hill workout that doesn't wipe me out for days.  (Cumulus 330.3)

afternoon - 5 on Washington Parkway.  Easy pace and just tried not to burn up as heat is on its way back. (Landreth  161.1)

AM - With Steve and Steve from Summit to top of Warner Valley Hill and back.  Pace was comfortable and enjoyable on the way out.  A beautiful morning for a run.  On way back, let mileage on watch hit a mile marker and then pushed at 5:37, 5:31, and 5:41 for next three miles.  Felt very good.  Pace was hard but not grueling, and I was very happy to be able to pick it up for the first time in many weeks.  (Glycerin 413.65)

Hit my goals this week for miles and workouts (speed, distance, Threshold).  A good week after a rough start.  Ready and excited for the coming week...

Goals for next week: Mielage mid 80's (86).  16 400's as I continue on this little 10K push I am on with building to half marathon prep.  Solid Long run and enjoy life with a mix of running and fun times with my kids.

AM (maybe morning by the time we got running) - 10 and 10 with Clyde on Utah Hill. Went up to top of Utah Hill and did a few water drops on the way down toward Littlefield. Did not get as far down toward Littlefield as I thought (this was going to be a long...long...uphill). Started off and ran up up and up for 2000 feet in the first 9.4 miles (9.4 instead of 10 because I don't know how to read a car odometer apparently). Pace was actually pretty steady and good. Ranged between 8 min and 7:20 miles. It was pretty grueling, however, with literally NO downhill or even flat spots for this section. Then once we peaked out, we stopped for just a minute and started down. I wanted my times to be at 5:50 and I basically hit between 5:35 and 5:47 for this section. The last mile I had to battle it a bit as I was pretty wiped and the .4 just put it over the top. Then We jogged a bit more down and back to even it out. I was pleased with the workout. The purpose of a 10 and 10 is to get a long run where you are forcing your body and legs to work hard at the end of a long run - in a way simulating the stress of a marathon. I am doing a few more of these workouts to hopefully overcome some of my struggles at the end of the marathon. (Cumulus 350.3)

AM - easy 7 on GreenSprings.  Nice run with little to no effects from yesterday's long run.  In fact had to remind myself to slow down a bit and take it easy.  Ran in a new pair of Cumulus.  (Cumulus-orange 7)

afternoon - 7 on DinoTracks Trail.  Getting a bit hot for an afternoon run outside, but did it anyway.  Took it easy and felt a little more wiped than this morning.  Not because of running though; mostly from a long, hard day of landscaping.  (Landreth 163.1) 

AM - 16 x 400's. Great track workout today. Steve and Dustin were there and that really helped. Warmed up with 2.7 on PVMS run from PVHS. Then stretched it a little and got into it. I wanted to hit around 1:17 and extend from 12 (last week) to 16.

1:16, 1:17, 1:14, 1:14 (feeling good, but worried that the 1:14 was a bit quick. Although I didn't break today's 4's into sets, I put the idea into my head that they were sets of 4 to get through it instead of the large number of 16). 1:15,1:14,1:16,1:14 (Still feeling strong). 1:13, 1:14, 1:14, 1:14 (Getting toward the end and the times are getting better, so I am getting a little more stoked). 1:13, 1:15, 1:14, 1:09 (Dustin helped me finish the last 2 and I was very grateful). Cooled down with 2 mile DI run. Pretty excited that the workout went so well. I think I could have hit everything right at 1:14 with a little more confidence. Next Week! (Cumulus 361)

PM - 5 on Washington Parkway.  Easy recovery run.  (Glycerin 405.75)

AM - 6.25 on Dogpound.  .5 warmup, then goal of 6:40 for 6. 6:16,6:34,6:17,6:30,6:56,6:44 (pace for .75).  Felt very tired and was surprised that times were decent.  I guess I only missed it on the 2nd uphill mile.  But the fatigue of the 400's was there.  I'll not do the 2nd run like this this evening.  (Cumulus 367.25)

evening - 8.5 Club run around Sunbrook, Green Valley area.  Legs still spent and had a hard time staying any where near Steve and Clyde.  Ave. was 7:25 (Landreth 171.6)

AM - 6 Mall Run.  Very easy.  Tired and happy it is an easy day.  Need to get my legs back a little for tomorrow's run.  Club runs always pick up the pace at some point and I also need to hit a few Tempo miles. (Cumulus - orange 13)

PM - 3 on DogTown run around Washington.  Was able to cut back miles a little this evening and still be on pace for the week.  Felt fat and unhappy after eating dinner and ice-cream and whatever else I could shove into my fat face. (Glycerin 408.75) 

AM - 13 on Club run from Brentwood out to Sand Hollow and around.  Then I cut off from everyone else and made and extra lap around the lake before meeting my family for some fun in the sun.  Pace was very easy and relaxed at first and I was happy because I was still tired.  Then the guys started to pick it up and I couldn't go with them, but was still hitting 6:40's for a mile or two.  After breaking off, and crossing the dam, I decided I need to try and get 3 miles of Tempo in.  With the gravel (same course as Dam to Dam) and my fatigue, I figured 5:55 would be about as strong as possible.  First 6:10, second 6:04, third 5:58.  Felt okay about it.  I'm never happy when one workout (400's) has such a negative affect on others (the rest of the week), but I would still like one more strong week of 400's to really feel strong for the Summer Games.  Then I'll transition.  (Cumulus orange - 26)

Met goals for the week in all ways: mileage, track workout, and long run.  I feel good about my running right now and am ready to race something.

Goals for next week.  I would like to hit another good long run and keep working to the point where I feel confident about my distance running.  One more good workout of 400's and keep a positive attitude.  I am having fun running now and I like it. 

AM - 21.1 on Green Valley run.  Ran top to bottom for first time in a while and felt good about it.  Shortened it by cutting up diagonal rather than going over the top and also hitting the skate park instead of going up Main to 700.  Ran was good.  Ave. was 7:21 and that was with slowly getting into it and with no major push.  Took until mile 7 to get a mile under 7:30 and then I just kept a good steady pace both downhill and back uphill (Dogpound).  Pleased with the run and felt it was a very good way to start the week. (Cumulus orange 34.1)

AM - 8.3 with Clyde and James up the Middleton/Powerline/GreenSprings Trail with a bit onthe golf course.  Run was good and it was nice to meet James.  (Cumulus 375.55)

afternoon - 7.75 on Millcreek Trail in the middle of a sandstorm.  I came back red from the dirt and eyes just running.  (Landreth 179.35)

AM - 16 x400's with Steve, Dustin, James, and Damon Cox.  Warmed up 2.7 to PVMS.  Then hit the 400's.  I thought about 20, but the wind was very breezy and made the effort of 16 seem like 20 so it was enough.  1:14, 1:14, 1:13, 1:15 (felt good, but a little trouble getting into it), 1:12, 1:14, 1:13, 1:15 (effort felt much harder this week than last), 1:15, 1:14, 1:15, 1:13 (getting near the end and still didn't really feel smooth), 1:12, 1:14, 1:13, 1:09 (last set was the best of all).  200 recovery jog between 4's.  2 mile cool down and had a good chat catching up with Damon. (Cumulus orange 44.8)

PM - 5  on Washington Parkway.  Felt about the same as last week.  Tired but not wiped.  Hopefully I will recover a little better than last week.  (Glycerin 413.75)

AM - 7 on Dogpound with 11th both ways. 6:40 workout. .5 warmup.  6:20, 39, 37, 53, 37, 21 (pace for .5).  Felt a little better than last week.  Tried to back it down early as to keep something for the end and it helped a little.  (Cumulus red; new pair of Cumulus 9's; 7)

PM - 7.55 Club run from Store on Red Hills trail and up around store.  Easy first few miles, then Steve and I pushed a little around diagonal. Mile 4 6:47, 22, 25, 18.  Had more juice than last week for sure. (Cumulus 383.1) 

AM - 8 on Mall run.  Easy pace.  (Landreth 185.55)

afternoon - 4 WarmSprings with 10x10 sec hills up the warmsprings neighborhood hill. (Glycerin 417.75)

AM - with Steve and Steve up the Icehouse Trail and onto Broken Mesa.  I've always wanted to run up this beastly hill and now I never have to do it again.  To make the coming down easier, I decided to roll down the lava field with a twisted ankle.  This technique, however, was not that effective.  The run wasn't that great for running: cuts and bruises all over, pretty twisted ankle, no spot to pick up pace for a few miles like I wanted, almost stepped on another rattlesnake; but I did enjoy it for the beauty of running: very pretty area, great views, good company.  Ankle swelled up a bit and then settled down into my foot.  Stayed pretty sore the rest of the day. (Cumulus orange 60.4)
 

AM - 15 Washington Fields.  Felt pretty good except my knees.  Decided to change my miles a little to be more fresh for this week's 10K.  So I went 15 and 5 later.  Ankle felt pretty good.  Still very swollen, but no pain.  Just some fatigue and knee pains.  Ave was right around 7 for almost all miles.  (Cumulus red 22)

afternoon - 5 Washington Parkway.  Nice easy run.  (Cumulus 388.1)

AM - 7 GreenSprings.  Felt tired and didn't have any energy for a pick up at all.  Ankle feeling much better, just green and purple now.  But knees still a little hammered.  (Landreth 192.55)

morning - 4.75 on Washington Parkway from Wash. Elem.  Started cross-country practice, so that throws a new twist into how and where I am getting my miles.  Sometimes I will run with them, sometimes not.  (Landreth 197.3) 

morning - 6.25 on Dogpound with 11th.  Had a decent run.  Felt a little better each day this week.  On Monday I counted my strides and found I hit 166-168 for 7 min pace.  Today I counted at 6:30 pace and hit 168-170. Similar numbers, but I would like to improve them a little bit by the marathon.  (Cumulus red 28.25)

PM - 6.75 on Grapevine Springs.  An old favorite run of mine that I haven't done because of the destroying of the trails and dessert up there, but I went up and did it and had a great run.  (Landreth 204.05)

morning - 4 (3 w/ team) on Sandberg's Pond.  Took it easy and enjoyed it. (Glycerin 421.35)

evening - 7 Club run on Sunbrook.  Again took it easy and got ready for tomorrow's race.  Achilles was hurting quite a bit today.  Iced and stretched and used the Strassburg for the last few days to get it feeling better.  Hopefully it calms down.  Ankle is hurting more today than earlier in the week as well.  (Cumulus red 35.25)

AM - warmup up of 2.1 miles (Cumulus) ran up the last section of the course - came in handy later.

race: started up Cedar Canyon - knew this would be a fast course and I could go for a PR, but I had some doubts as to how fast I could actually run it - knowing a big PR was possible but much quicker than I had ever run.  Got to the starting line with the club (minus Clyde) and things looked good until I saw Jow Wilson (past St. George Marathon champ, 3rd to Paul and Steve at Ogden last month).  So I decided to run as far as I could with him and try to do well.

1 - 4:43 started off at a blistering pace.  But this is where I wanted to be.  I was really amazed at how relaxed Joe was.  This was going to be fun.

2 - 4:49 It seems I am working way to hard to hit these miles.  Even though this was fast, I felt like I was struggling too early in the race (Looking back, I think I could have run an even better time; first with confindence, second because I actually wasn't feeling that great - achilles was still acting up, ankle hurting some, and sloshy legs).

3 - 4:56 Joe and I pull away after the last surge from some high school kids (they didn't ever fully go away however and ran great times as they kept pushing me from behind).

4 - 5:07 Joe pulls away from me at the end of this mile and the doubts begin to creep in.

5 - 5:30 Where I really lost time on this mile was the first part when Joe was pulling away.  He had really encouraged me to keep up and once I drifted he took off.  Because of this I really fell back and started to relax.  But I just kept Paul's new blog title in my head and got back on track (Thanks Mr. Groening!) I actually couldn't keep it out of my head, it was kind of funny.

6 - 5:25 I kept Joe at the same lead through this mile and tried to finish strong.

.2 - My watch recorded the race as just a little short (but others had it very close) and I ran .13 in 29 seconds (near 4:00 pace)!  I saw the clock ticking to 31 and I was in as full out sprint mode as I have ever been as I pushed to keep it under.  My watch read 30:58 as I crossed, but I guess I had better take the official time. (ohana)

Anyway... Pretty stoked.  I was hoping for a time near that and got it.  Fastest time as an old guy by 2:40 and best ever by 1:30 (even with a fast course, I'll take it).  The best thing was running with Joe Wilson.  I was like a little kid in awe.  Here is this great runner and I am hanging with him (near him).  Very cool.

Cool down of 1.2 miles (Cumulus 391.4)

PM - got out for a 4 mile stretcher on Warm Springs (Glycerin 425.35)

AM - Club run from Dammeron down to store.  Took off well with Steve O. with about a mile warmup and then picked up the pace from 6:20 down to 5:30 for the rest of the run.  Ave. for whole run 6:11.  Felt pretty good considering yesterday's race.  A little sore on the glutes, but achilles felt much better.  Positive end to the week.  (Cumulus orange 73.4)

Very happy with this week.  Backed off intensity, but still hit decent mileage.  Ran good in the race and got ready for another strong week.

Next week's goals: Get mileage back up to mid 90's.  Try to dig through the week and a half of treadmill running I will have to do with my wife gone with a positive attitude while avoiding injury.

AM - 10&10 first 10 to Junction at easy pace - saw a gila monster and it made me jump out of my skin (thought it was a snake).  When I realized what it was I stopped for a look.  I have only seen 1 live gila ever, unfortunately something had happened to this one and it was dead.  Stopped back home for a quick drink and gu and a break and then took off on Wendy's for the harder pace of the run.  Ran into Clyde early on and he decided to head my way.  Kept a pretty decent pace for those 8 miles as we chatted 6:20 give or take.  Then the last 2 I was spent and needed to be done, so I didn't even get the round 20 when we got back to my house.  I felt a little dehydrated and, of course, fatigued after the hard runs lately.  (Cumulus orange 94.25)

morning - 8 on Millcreek Trail (2 w/team - they headed back and I continued on).  Good recovery run.  Still a lot of sand up at the top part of the trail.  (Landreth 212.05)

afternoon - 8.65 on Dimple Dell Trails in Sandy.  I really enjoy running on these trails even though it was easy and slow, but it makes me think of cross-country (my favorite type of running).  Ended with 10x100 strides barefoot on the grass at Granite Park with a very slight downhill - kind of fun.  (Cumulus orange 102.9)

morning - 10.2 out and back on Wasatch. Pretty slow and tired feeling run, but a beautiful area. (Cumulus red 45.45)

afternoon - 5 Sego Lily run in Sandy. Last run not on the treadmill for awhile. (Cumulus orange107.9)

morning - 8 on treadmill @ 1%.  (Cumulus 399.4)

PM - 8 treadmill 1%.  Both runs were pretty and I felt like I was straining just to stay on the treadmill at only a speed of 7:30.  This made me not look forward to another week of this.  (220.05) 

AM - 8 treadmill 1%.  Decided I have to do these treadmill runs when the girls are asleep because they make it very difficult to run without interruption. (Cumulus red 53.45)

evening - 7 treadmill 1%.  Well I started reading Chi Running as well as Advanced Marathoning.  Taking some good things and leaving out others from both.  From Chi the best thing I got was the improvement in form that I have realized I have needed to make in a long time.  My problem is that I really sit back on my feet; thus my legs get spent as well as problematic leg and foot issues like PF, Achilles issues, and shin issues.  So what I am trying to do is improve my lean a bit and get up in front of my feet.  I really noticed a change between my two runs today because of this.  And I am actually looking forward to the next few runs to work on these technical aspects.  Easy pace both runs. (Cumulus 406.4)

AM - 14 treadmill 1%. Tried continuing to work on my form. Felt a bit more tired than yesterday evening's run - maybe from working a few different muscles? (cumulus red 67.45)

Finished the week hitting the mileage goal which was 96.  There might have been a slight stretch of burnout for a day or two near the end of this week, but this in bound to happen.  

Goals for next week:  big goal is to make running on the treadmill as fun as possible and shake off the burnout.  Hit a good long run.  Bring back a little more speed into my runs.  From Advanced Marathoning I have decided I need to work on two major things:  First, number of strides.  I had been working on this a little for a couple weeks - I would really like to improve this, as I know that I struggle with a slower stride rate (This week I would like to be able to hit 170 without struggle).  Second, I want to work on improving the quality of my runs by making the second half better and making sure I really use Tempo runs to my advantage.

late Sunday night/EARLY Monday morning - 21 treadmill.  I really didn't want to get up at 4:00 to do this run, and I actually had a nap Sunday and was still awake at 10:00.  So I decided to get ready and get started on the run (after all, I would be finishing on Monday, so it wasn't a big deal, right?!).  Although the treadmill is not anywhere optimum for any running let alone a long run, I did like that hydration wouldn't be an issue - also, I had DVR'ed the US Track and Field Championships and watching them helped the time fly.  Some very cool races.  3000 steeple, 5000, 800, 1500: all great races.  Anyway... to the run. Warmed up for a minute and then took it from 7:30 to 6:58 in .1 MPH increments for miles 0-6.  Miles 7-13 were at 6:40.  Then miles 14-21 were another .1 increase each mile - ending at 6:15 (I think).  Through in some hills here and there to mix it up and really worked on form/lean and stride rate.  (Cumulus orange 128.9)

afternoon - 4 treadmill 1%.  Since I ran at such a weird time, I decided to go for something short this afternoon.  Once again really focused on stride rate.  (Gycerin 429.35)

AM - 8 treadmill 1%. Start through 4 miles at 7:30 to 7:03. Then last 4 at 6:40. Pace felt okay and didn't really have any tiredness or fatigue from the long run. Got a metronome from my old man and tried working on stride rate with it. Started it at 85 (one leg) and I was just a little off and could quite keep it. So I put it at 84 and stuck it the rest of the run with only a little effort occasionally to get back on. (Landreth 228.05)

evening - 6 treadmill 1%. 7:30 pace pretty much the whole run.  Very uninspiring. (Cumulus red 73.45)

AM - 12 on treadmill 1%. 6x1/2 miles at 2:30.  Felt a lot better than yesterday.  hit 84 stride count on 1/2's. (Cumulus orange 140.9)  

afternoon - 5 treadmill 1%. started at 7:30 and went up .1 mph each mile.  Felt good with no ill-effects from 1/2's this morning. (Glycerin 434.35)

AM - 10 treadmill 1%.  1 mile warm-up and then 4 miles at 6:40 followed by 5 miles at 6:00.  Was using a metronome to help hit pace.  I was just a bit off for the first 7 miles of the run and then on the final 3 I finally hit stride and was right on with it the whole time. (Landreth 238.05)

PM - 6 treadmill 1%. .5 warm-up.  Then 2.5 at 7:30 and 3 at 6:40.  (Cumulus 412.4) 

AM - 8 treadmill.  Totally asleep for the whole run.  I took the incline off to try and get going.  I kept it easy to warm-up.  But no matter what I did, I just couldn't get rolling so I keep it slow the whole time.  (Landreth 246.05)

evening - Wife is finally home!  Hooray for that and hooray for no more required treadmill running!  5 on Washington Parkway. Felt a little different being out on the road again. (Cumulus 417.4) 

AM - 17 from Veyo down to store.  Took a little to get going.  I felt a little tired (not sluggish or anything, just sleepy) and neither Steve or I wanted to roll too hard.  Then we matched up with Steve O. which was very good because he wanted to move it a little.  First 5 were all near or above 7:00.  Then we picked it up and the Steves pushed ahead of me as I ran 6:20's for a few.  Then at the volcano I moved it up to Threshold pace and hit mile 9 in 5:15, 10 in 5:20, 11 in 5:24, 12 (up Winchester Hill - mile 18 of StGM) at 5:42.  I was very pleased with hitting these times.  Relaxed a little for the next mile back to 6:40.  Then ended by pushing a little through the Twist at just under 6:00.  Took stride count three times during the run and hit 85 each time.  6:20 ave. for whole run.  (Cumulus red 90.45)

Week went well.  I was a little burned at a few points, but I was able to keep it limited.  Then ending on a great run like today made me very pleased.  I told my wife, I want the marathon here now!  Hit my mileage goal for the week and was able to make some progress on my stride count.

Goals for next week:  Go over 100 again and KEEP IT HEALTHY.  Continue working on stride count and get it up another notch, 172 (86). 

AM - 21.1 Green Valley.  7:16 ave for whole run.  Not bad, but it took some time to get moving.  First 14 seemed to be more work than they should have.  The last 7, however, were much better.  I could feel that my form was a bit off with my feet out in front a bit too much.  Stride count was 84 taken 2 times. (Cumulus orange 162)

AM - 11.2 (4 with team). Went down on dogpound and took Mosquito Trail then around Sandberg's Pond.  Came back and ran Washington Loop with team. (Landreth 257.25)

PM - 6.3 on Washington Parkway.  Finished with 8x100 meter grass striders.  Feels good to get the shoes off and run barefoot a little.  (Cumulus 423.7) 

morning - 17.5 from Enterprise Res. to Veyo on Goldstrike road (dirt road).  Good fun club run, but we weren't really prepared for it.  I was already a bit tired and then didn't have enough fluids.  Also it got a bit hot.  Another struggle was stopping and starting wasn't helping me flow at all.  By the last section, I was done.  I really liked the area of the run.  And the best part was the cool-down in the stream at the end.  The rest of the day I drank like a fish.  (Cumulus orange 179.5)

morning - 11.6 (2.5 with team) Grapevine/Junction.  Took team out near Grapevine Springs to measure a run and then they headed back.  Continued on up hill and into Coral Canyon and then basically ran the 2nd half of the Junction run.  Tried to run Grapevine Hill hard as to move into some hill workouts soon.  Still felt dehydrated and took it easier.  (Cumulus red 102.05)  

PM - 9.2 Club run from store and around Entrada (Landreth 266.45)

morning - 8 (2 w/ team) up Millcreek Trail.  Ran into Clyde a little up the trail and he took it easy with me for a little. (Cumulus 431.7)

afternoon - 5.1 treadmill 1%. Started easy and then took it to about 7 min pace for most of the run. (Glycerin 439.45)

AM - 16 from Clyde's up Skyline, down Main, onto River Trail and back up Green Springs into Middleton.  Took it easy and just ran how we felt.  Some miles near the end under 7, but nothing spectacular. (Sumulus orange 195.5)

New record weekly mileage!  Some of the miles weren't that sharp due to high miles for two straight weeks and the struggles from Weds.' run, but I am still pleased to have made it through.

Goals for next week: back down the miles a bit (90) and get a little sharper for the 1/2 in two weeks.  Get a few 800's in on Weds. and have a good 20 miler on Monday.  Later in the week we are headed up to Idaho for a reunion, so I want to enjoy whatever terrain we get into up there.

AM - 20 (10 & 10) Junction with an easy pace for the first 10, ave. at 7:21.  Then Wendy's for the 2nd 10.  Didn't take the short break between because I was already up at 4 running and practice was bearing down on me.  So I just took a few water bottles and dropped and stopped for just a second at 10 to Gu.  The 2nd 10 weren't up to where they needed to be, but not too far off.  Ave. was 6:40 and that's because I slowed it at 16 and 17 to 6:35's and then 19 was 7:20 and 20 was 6:58.  Last time I did this on the 18th of June ave for 1-10 was 7:27 and 11-20 was 6:35 - so I didn't see any improvement this week.  (Cumulus red 122.05)

morning - 9.6 (3.5 w/team) on Washington Loop and then into Sandberg's Pond.  Ended with 8x100 barefoot grass striders.  (Cumulus orange 205.1)

afternoon - 6 on treadmill 1%.  1 mile warmup, 3 miles at 7:30, and 2 miles at 7:03.  So nothing too crazy.  (Glycerin 445.45)

morning - 11 (8x800's on track)  The results of this workout pretty much stunk.  Reasons: 1)pretty warm. 2)not mentally into it. 3) Just not running fast - still getting legs back from big weeks. 4)Not having been on the track in about a month, so I hadn't really built up to it.  The last two are the biggest factors for the crappy times.  Warmed up with 2.7 to PVHS from home (2 w/team).  1-2:34 2-2:34 already a bit slower than goal time.  I'm thinking that's okay just bring it down a little at a time (didn't happen) 3-2:36, 4-2:44 really sucked it up here so I got a quick drink and took just a little longer break.  5-2:38, 6-2:45, 7-2:46, 8-2:44.  With the 2 minute recovery and 2.7 back home, the total came to 11.  I think I just bit off a bit more than I could chew on this one.  One positive...At least I did the whole workout (a mental victory if nothing else). (Cumulus red 133.05)

PM - 4 Warm Springs easy recovery run. (Cumulus 435.7)

AM - 10 treadmill 1%. 2 miles warmup  because I just couldn't get into it.  Then 3 at 6:40.  Finished with 5 at 6:00.  I really didn't feel any flow today.  Metronome was at 85, but I was just off and was hitting 84's.  (Cumulus orange 215.1)

PM - 6.75 in SLC down into Willowcreek.  Felt nice to have a little cooler air.  (Landreth 273.2)

morning - 7.1 in SLC.  Went up into Granite area and then worked my way back through Dimple Dell.  (Cumulus red 140.15)

evening - 4 in Soda Springs.  Ran at 7000 feet.  2 out and back from lodge with my brother James.  (Cumulus red 144.15) 

AM - 12 in Soda Springs.  Down from lodge into town and out on some highway.  A good downhill run, but I felt way off - out of alignment from sleeping on the floor I think.  Despite this, pace was comfortable and easy to hit at 6:30-40 for most of the run.  (Landreth 285.2)

Got my 90 for the week, and it was pretty easy.  Started to feel like I was getting my legs back a little by the end of the week.  Hopefully through next week, they will continue to recover and I will have a fast race.

Goals for next week:  Race fast! 

morning - 11.5 Went up into Green Springs with team (5.5) and then finished up the run around Washington Parkway.  (Cumulus orange 226.6)

morning - 12.35 Ran the Parkway in the morning and then up to the tortoise fence (2 w/ team) and because of last night's rain, I continued up into the desert and ran the Sand Hill.  I loved the run.  The sand was perfectly packed and it was just an absolutely beautiful morning in the desert.  I felt good and pretty quick.  (Cumulus red 156.5)

AM - 11.5  up into Green Springs and then DogPound (4.5 w/ team).  Felt a little slower and more fatigued today.  I hope the legs are feeling smooth for Saturday.  (Landreth 296.7)

morning - 4.5 Warm Springs and then 5 x 100 barefoot grass striders (w/ team). (Glycerin 449.95)

PM - 6.65 - Club run from store down through Dixie Downs.  Enjoyed running with Logan again.  (Cumulus red 163.15)

morning - 8 With team down from Green Springs down to Slickrock Church for 4 miles and then back and forth running with various members of the team and then added a few more miles.  Felt a little tight and tired as well as pretty slow, makes me nervous a little for the race tomorrow.  (Cumulus orange 234.6)

AM - up early for the race after pretty much no sleep last night. Hit an easy 1 mile warm up and then got going. 1-5:38 We (Clyde, Logan, and I) decided to not go out too hard and this mile showed it. I would have liked to be about 15 seconds quicker on each of these 1st two miles, but... Oh and the false - but not really - start was fun for Clyde and I. 2-5:32 Settled in with a pack of 4 and watched Hobbie and Mike Vick pull away. 3-4:47, started to use the downhill. 4-5:03, seems like these miles (4 and 5) were a little quicker when I looked at my watch, but it was a good pace. 5-5:06, 6-5:08, still moving well through the end of the tough downhill. 7-5:18, feeling amazing at this point and saw Mike Vick up ahead and really thought we might sneak up and suprise him, so I moved it up a little and Logan and I left the Durango fellow. 8-5:31 As good as I was feeling, I suddenly felt horrible in the middle of this mile. I think I might have hit glycogen depletion. It was so crazy how quick I lost everything, almost within one step. I was having trouble hydrating - the cups were causing me some issues, and I had forgotten my Gu and bought some Powergel to use instead and it gave me some major sideaches. It cost me for miles 8 and 9. 9-5:48, The Durango guy catches me and I watch Logan just pull away. 10-5:33, I decided I wasn't going to give up on this and decided to pull back away from the Durango guy. 11-5:39, Trying to get back toward Logan but he is picking it up here too. 12-5:51, The little rise up into Cannonville wasted me. 13-5:38, Durango was just behind me and I wasn't going to lose $100 just because I suck.

I had mixed feelings about the race. Happy about winning $200, happy about a 4 minute PR. Disappointed about missing sub 1:10, I really thought I would do it - I even thought I could go 1:08'ish. But overall pleased. And happy that I feel there is still room for improvement.

Cooled down by running back with my bro and finishing with him. (Ohana 87.4)

morning- 6.05 Well, I am spent.  Way too sore for a 1/2 marathon.  Grapevine with the team (Landreth 302.75)

mid morn- 3 on treadmill (no incline) at an easy pace to loosen up. (Cumulus 438.7)

afternoon - 6.65 DinoTracks.  Thought it would start raining on me, but it held off.  Still tired and sore.  No way I could run the 10K tomorrow.  (Cumulus red 169.8)

mid morn - Started the day by going to Enterprise to watch my wife run the 5K (her 1st race!  33 min and 3rd in her division!) and a few of my XC kids.  Got home and ran in the overcast and HUMID weather on the Bracken's Loop.  Tortoise Sighting!  I hadn't ever seen a tortoise on this trail before it was very cool.  The trails were great with all the rain last night, and I really enjoyed the run even though I was still sore and slow.  But by the end of the run a lot of my tightness and worked its way out.  We will see tomorrow.  (Cumulus orange 244.5)

AM - 9.3 on Washington Parkway before practice and then 6xFireStation Hills with the team.  Hills felt good.  I think they loosened me up a little and told my body that it was time to start rebounding and some serious training was coming up.  (Cumulus red 179.1)

evening - 5.6 went out to Bloomington Hills area and ran on the River Trail down to Dixie Center and back up through BH making it a loop.  Finally hit my first sub 7 minute mile since the race.  I was quite pleased.  (Landreth 308.35)

morning - 7 MillCreek Trail (2 w/ team, then split off).  Left heel has been giving me some on and off again pain since the race.  I am pretty sure I have a bone spur (all the signs point to this: the little round bump just off the heel, the history of PF on both feet actually, the extreme pain is sometimes brings) but it is on-again off-again so I am in denial and have been trying to ice, massage, and take care of it as best as possible.  But after the race Saturday, I could barely walk.  During the race, I had no trouble, but the downhill pounding and the lack of cushion on my flats added up to a lot of pain.  And this has set it off for a painful week.  (Glycerin 456.95)

evening - 7.5, 2 before the guys showed up around the store and then a club run up into the desert on the Castle Rock trail.  Slow going up, but hit a few good miles coming down.  (Cumulus red 186.6)
 

morning - 13.5 Ran out to Riverside Elem in the fields, where we had practice this morning (4.5), then ran a good 4.5 course with my 2nd girl (Ashley) and we talked about her upcoming season, then finished with the 4.5 mile run home.  As it has been all week, it was muggy.  It has been nice to have a little lower temps, but the humidity has been killing me.  I already sweat like a dog. (Cumulus orange 258)

morning - 18.65 Went up to Leeds and then ran up to Anderson Junct. and back through Leeds and home. At first I had a little trouble getting my mind and body into it. After about 5 miles, however, my body started to cooperate a bit. My mind, however, was back and forth throughout the whole run. Sometimes I was really liking it; others, I just wanted to stop and be done. Nonetheless, I ran very well, considering. Ave for whole run was at 7:03. With pretty much everything after 5 under 7, except one of the hill miles. A good course that I really like (wish the rest of the club could have made it). I really enjoy the section through Leeds. And the downhill training is good, but the run still has three hard hills on it. (Landreth 327)

Good recovery week.  Went through all the phases of recovery, I think.  First I wanted to get out and run a lot, but my body was too beat up to let me.  Then I didn't want to run.  Now, I am feeling a bit more energized both in body and mind at the end of the week.

Goals for next week:  Get back over 100 miles.  Keep the foot feeling good.  Have a strong hill workout and speed workout.  Get back working on stride count.  And MOST IMPORTANT in this middle section of the summer, have some fun and run with a smile! 

late Sunday PM/early Monday AM - 21.15 on the Green Valley Run (dogpound direction).  Didn't want to get up at 3:30 and do my long run before practice, so I went out late Sunday night.  This run helped me decide I pretty much suck.  First half was good, second half was wretched.  (Cumulus red 208.1)

morning - 5.5 (w/ team) Green Springs.  Took it at a nice easy pace and talked with one of my girls about how to improve her running.  In retrospect, a lot of the things I said could be helpful to me after my bad run last night.  (Cumulus orange 263.5)

morning - 10.1 (1.5 w/team) Warm Springs and then I went into Green Springs and down the Millcreek Trail.  Easy pace an not into too much.  (Cumulus orange 273.6)

evening- 5 Parkway.  (Cumulus 443.7) 

morning - 5.05 Fire Station Hills x 8 (w/team). (Cumulus red 213.15)

evening - 9.5 5x1000's.  Went out to the fields to find the flattest place in So. Ut. to run this workout, 2 miles warmup.  Then went into 1000's - which are .68 miles roughly.  It was pretty tough, and I am not sure if I liked doing the speed workout more or less on the roads than the track.  Cooled down with 2 minutes between and then finished the run home.  1-3:39, an ant that climbed aboard as I dropped my water bit me and it cost me a few seconds when I stopped to kill the sucker.  2-3:44, notice that the distance between .5 and .68 is tough (slight uphill on this one - Chipman's hill). 3-3:39, brought it back down and I felt the best on this one.  4-3:48, starting to get pretty pooped.  5-3:52 didn't have anything left and just tried to gut it out as much as possible.  I think I'll give this one more try and see how it goes.  Overall, not so impressed with myself.  My times should have been better.  But I am glad that I didn't let myself talk me out of the last one.  (Landreth 336.5) 

morning - 5.75 (5 w/team) Parkway.  Ran with Kimzey.  He's a pretty stud freshman.  I think he could develop into a very fine young runner.  (cumulus orange 269.25)

evening - 9.8 Club run out onto Entrada.  Ran three at threshold with Clyde when we got back onto paved trail and extended it down to Sunset then recovered back.  Although I had forgotten to set my watch to automatic splits, every time I looked at my watch it was 5:40 or quicker (mostly quicker).  Felt good to get up and go a little.  (Cumulus red 222.95) 

morning - 10 out in Bloomington Hills (6 w/ team).  Then extended it out onto river trail and around BH.  Tired and felt dehydrated.  (Cumulus orange 279.25)

PM -7 Grapevine Springs.  Tried out a new ending up Parkway and across newly excavated road.  I like that better than going up Cottonmill Ave.  (Glycerin 463.95) 

morning - 15.2 Sunrise Valley.  Went on a new run out into Sunrise Valley.  the run would have been great had the dump not smelled so horrid.  It about made me puke.  Didn't go with the club because of family obligations that I couldn't miss today, and those fellows have run me ragged this week and I didn't need those kind of miles.  As it was, I was aiming for 100 and didn't want to get over it.  But because I teach English and History, not Math, I hit over 100.  Oh well... Hopefully I get some legs back this weekend.  (Cumulus red 238.15)

This week had mixed reviews.  Good mileage, but felt a little dragging throughout. 

Goals for next week:  Get some spring back in the legs.  Hit right around 80-85 miles for the week.  No speed this week - Except for a lot of speed on Saturday at the 1/2!  Run a good race, have a lot of fun, enjoy seeing my girls again (by the time we go up for the race and to pick them up from Grandma's I won't have seen the older two for 2 weeks), and give it all I can in the race (which hopefully means sub 1:10).

AM - 20 (10&10) Junction for first ten at an easier pace.  Then a 5 minute break and Wendy's loop trying to get as close to 6:00 as possible.  At first it wasn't happening well.  Then I had to do a "bio" break.  Finally, I started to run a little better right toward the end.  11-6:59, 12-6:43, 13-6:42, 14-6:25, 15-6:48, 16-6:49, 17-6:30, 18-6:19, 19-back up the hill to my house 6:50, 20-6:38.  Mixed reviews on the run.  Happy that I didn't let last few miles slip too much, but really didn't hit the goal times I was going for.  A little tired.  And a lot sleepy.  (Landreth 356.5) 

morning - 8.45 around FireStation desert. Then I headed back and did 8x100 barefoot grass striders. I really needed the striders. I was slow and slower throughout the run, but the striders kind of got me going again. The feeling of putting my shoes back on and finishing the .5 miles back to my house is such a strange one. (Cumulus red 246.6)

PM - 5 Washington Parkway. Nice run out on the Parkway. Pushed the pace a little coming down the Parkway. (Glycerin 468.95)

AM - 7 Green Springs.  Very nice temps this morning.  Trying to get my body on a schedule that will fit with the race.  (Cumulus orange 286.25)

afternoon - 7.45 mall run from PVHS and then Bank run from PVHS with team.  A little hot running right in the afternoon, but at least its not 115.  (Glycerin 476.40)
 

AM - 7 DogPound with Trail and 11th extensions both ways. Nice morning run. I think the legs are responding well to the shorter mileage this week. Hopefully they will be nice and fresh for Saturday. (Landreth 363.5)

noon -5 Sandberg's Pond.  Sneaked out during lunch and got my 5 in.  No big deal, just warm.  (Cumulus red 251.6)

AM-5 out and back to Grapevine Springs.  Nice easy run.  Left Plantar/Spur hurting a bit more the last few days.  Right ach. and left outside ankle that had been hurting earlier in the week have no pain in them.  (Cumulus orange 291.25) 

PM - 4.85 Sego Lily loop in Sandy.  Easy run to shake the legs out.  Things should go well tomorrow.  (Cumulus orange 296.1)

warmup of probably about .6 miles. Met up with Sasha and Ted at the start of the race and Sasha talked about sharing the lead for 1/4's. I agreed with a little bit of hesitation. (Although I feel good about running fast, it is still a bit intimidating.) 1-5:02 start off strong and feel good about it all. 2-5:14 sharing the lead is working out well. 3-5:03 I think it was around here or so that we were joined by Mike Dudley and he joins the rotation. 4-5:36 still doing well. 5-5:19 the pace seems very manageable and I am feeling positive. 6-5:07 Take a Gu around here sometime and hit a little drink of water. 7-5:52 The uphill and wind on this mile is pretty tough, but I see why Sasha said he didn't want to be alone here. The group is really helping. 8-5:11 Get back into the groove as we make the turn back down the canyon. 9-5:19 I am feeling a bit tired, but am thinking of how well it is all going and thinking if I can just keep up to take my turn, I won't have a lot left. 10-5:55 I am not really sure why this mile dropped so much, but right at the end of it came my turn and I surged up but couldn't hold anything and Mike and Sasha pull away. Keep positive and stick with it, is all I am thinking. 11-5:21 I recover pretty quick and stick right at the same distance from Sasha. 12-5:24 Try a few little surges to work back to Sasha, but everytime I do, it seems like he just keeps the same distance. It's okay though, because I am not settling in. 13- My watch ended it at 12.98 and the pace here was 5:42. Didn't dare look at my overall on the watch because I didn't want to be disappointed with the time. I just thought keep pushing with all you have and it is what it is. Now as I think about it, if I would have looked, I might have been able to dig out that little bit to go under 1:10.

Finished with a 4.3 cooldown.

Overall, I am very happy. This might be my best run ever. I held it together good throughout. Recovered quickly when I started to lose it. And finished strong. I am really please with what happened today and where it is going to take me. Thanks Sasha and Mike for pulling me along. (Ohana 105.4))