EXTREME MAKEOVER 2012

Ran out to Powerhouse Road and back.  Schedule showed 60-70 min run, I opted for the 70 min run, kept it nice and easy the whole time.  Tomorrow is another easier day, and then on Thursday I get to do some speed work...yaahhoooo!

Scheduled showed 35-45 min run.  I chose to split the difference and run 40 min.  My back was a bit sore this morning from yesterdays run and also I stretched it really good last night.  Tomorrow is speed day!!! I am excited as crazy as that sounds!

Today I was finally able to do a little speed work, though it wasnt much it still was fun.  Schedule showed 10-12 25 second strides with a 1 min recovery.  I warmed up for 17 min and then stretched a bit and then hit the start button on the watch.  My goal was to do at least 10 and then shoot for 12 if my body was feeling ok.  I was able to finish all 12 anf they were all under a 6:00 min pace.  I felt in control and could have pushed each on harder but I stayed relaxed.  The hardest part was running the 4 miles back to my house.  Cooled down for 31 min, went in the house and stretched and hit the shower then off to work.

Got out before Kellie today, and went out 20 min and back to the house.  Today was suppose to be a recovery day from yesterday so I took it nice and easy.  Tomorrow thew schedule shows a 9-10 mile run, sounds like and miserable but I am feeling like things are working!!!

Ran out in the snow today and it really wasn't fun.  The snow kept sticking to the bottom of my shoes and making it uneven for me to run but I kept running out towards Osbornes.  The roads got better towards Spanish Fork so I kept on running to my parents house.  My dad gave me a ride home and I was glad that I kept on running towards SF because I really didn't want to run back on the roads in Salem.  Today was my longest run since Thanksgiving, it seems that my training program is working.  I am slow, but I will get faster everyday!

42 min easy run this morning.  Ran up Loafer Cyn Dr and then up to Elk Ridge Church, so a lot of uphill in the beginning but then some good down at the end.  Speed work tomorrow and Thursday!

Today was another interval day.  Same as last week, 10-12 was the plan I opted for 12 because they are only 25 seconds each with a 1 min rest.  These seemed easier than last week so I hope that means good things are happening.  Warmed up for 20 min because the temps were pretty cold, cooled down after for 22:58, probably should have rounded it up to 23 min and 8 miles but I am not real concerned about mileage just the time that I am on my feet.  So far so good, no real pains and I feel great!  Speed again on Thursday, cant wait to see how the body reacts!

Walked for a mile and then did 25 min of yoga, then had to get another 20 min of something easy in so I walked another mile on the treadmill while I watched the jazz in overtime.  To bad they lost, but what can I say...its the Jazz.

So today the schedule called for a 20 min steady pace tempo run.  I used the pace calculator to see where I should be pace wise and it said between 7:10 and 6:53.  I warmed up for 20 min, out 10 min into payson and then back to by my house to start the tempo.  Plan was to stay relaxed and see if I could hold around the 6:53 pace for the first mile and then go from there.  After the first half mile I got sick of looking at my watch so I just found a comfortable rhythm and stuck with it and just enjoyed my music and the fact that I was running kind of fast. 

splits- 6:47, 6:42, 6:39 I was very surprised at how easy this felt today, I was only supposed to run for 20 min, but when I checked the watch at 19 min I figured that I could hit 3 miles pretty close to 20 min so I actually went 20:08.58...oops.  When I finished the run I actually felt like I could have easily kept going.  This makes me hunger for more but I know that I still need to be careful.  

Finished the last 3 miles back to my house for 24 min cool down.  Went down stairs and walked on the TM to warm the legs back up.  They felt like ice blocks with temps this morning.  So glad it went well today!

total running time 64 min.

10

Ran down in St George this morning...I love running in warmer temps.  Went out for 50 min, schedule showed 45-55 so I split the difference and went 50. Body is feeling good so far. Speed work again tomorrow, 25 sec intervals 15 to 20 of them?  Wish me luck!

Ran for 20 minutes and then started my 20x.25 second intervals.  Last week when I did just 12 of these I really struggled on the last 3 but today I breezed through all 20 with no real struggle.  I don't know if it was the single digit temps or maybe the slick snow packed roads but I did better than expected today.  I will come back and revise my miles because some of them are VO2 max miles but I don't have my watch with me.  Easy run tomorrow and then another tempo run tomorrow except this week it is for 25 min and I have to keep it a little slower.  Body is feeling great!

Did not run this morning because I knew that I would be playing soccer tonight.  I wanted my legs to be fresh for my tempo run so I cut out the run and settled for soccer instead.  My schedule showed that I could take friday off so I will run on that day instead.

Today was tempo day, plan was to warm up and then run at HM-MP for 25 min.

20 min warm up 2.44 miles

25 min tempo 3.68 miles - 6:49, 6:46, 6:48, 6:47

17 min cool down 2.17 miles

Today felt harder, but I have not slept very well and my eating has not been good.  Hopefully next week will be better. 

Schedule showed 35-45 min run.  I went out and ran and hit 45 min about a 1/2 mile frim my house so I walked the rest of the way home.  Body felt good today, went to the chiro for the back, just a little adjustment and some therapy!

Ran out 35 min to almost Osborne corner then ran back to the house.  Roads were a little snow packed and icy at first.  I wore my Yak Trax on the way out but didnt wear them on the way back home.

Ran out to Woodland Hills Dr and then ran North until I hit 25 minutes and then turned around hand headed back to the house.  Back is aching a bit, but nothing to serious.

Today the schedule showed another 25 min steady state tempo.  I warmed up for 21 min and then started the tempo out towards Payson same course as last week.  Last week only felt hard because I had some stomach issues, but I think it was due to lack of sleep and eating.  Today I did start out slower and then just kind of got into a groove and just went with it.  Today felt easy, the only thing that is hard is making sure I dont run to fast.

splits

mile 1 6:55

mile 2  6:52

mile 3 6:48

Mile .65 4:26 (6:47 mile pace)

Cooled down for 21 min and then hit the shower and off to work!  I am racing a 5k on Saturday this will be my first race of the year and my last 5k was in Sept.  I think that I was in better shape then but we shall see.

Wanted to leave my house at 9:00 am so that I could get there and have a 30 min to warm up but my dang work truck wouldn't start.  I have a new one ordered but it won't be here until March???  So I have a truck that I am borrowing from my company.  It took me 20 min to get it started and I was off.  Got to the race and ran a mile, then had to quickly use the bathroom and then get in line.  Ran into Walter and we chatted for a bit until the race started.  He was pacing a girl today in the 10k.  I really wanted to be under 19:00 min today, this course is kind of tough after mile 2.  The course drops 138' in 2 miles and then the last mile you climb all of that back plus a little. Temp at the start of the race was 26.2 is what they told us?  A bit cold, but not to bad.

Mile 1 6:06 I felt really good during this mile, was around a few people because the 10k and 5 k start at the same time.  I really didn't care what place I was in I just focused on my form and breathing.

Mile 2 5:59 This mile came fairly quick, I was still feeling great and I was wishing that the last mile would have been flat so that I could easily break 19:00 but I knew with the hill I would be close.  Right before this mile the 5k and 10k split.  It appeared that I was in 4th place at this point.

Mile 3 6:36 This was a grind for me, I tried to stay relaxed while climbing the hill and about half way up it a kid passed me for about 10 seconds and then I passed him again.  I could see the 1st place guy and 2nd place guy was about a block ahead of me.  I got him just as I crested the hill and wondered if I made my move to quick?  I surged again and I could feel my stomach in my throat.  I just kept on breathing and kept the feet turing over.  I knew that I wouldn't catch the 1st place guy but now I needed to break 19:00...I ran about a 7:11 up the hill and then felt like I recovered quickly as I crested the hill.  There was a head wind all of the way to the finish but it felt good to have cold air hit your face.

.06 13.13 (5:47) This shows just a bit short but not by much.  A lot of people after the race showed me that their watches were right on but mine was just shy??  If you ran the tangents on the way to mile 2 you could easily shave some distance off.  

I finished the race and had time to run a mile cool down and then talk to Josse and a few other people before they started the awards ceremony.  This is not a PR for me but it is a PR for me since 2009.  In 2010 I ran over 19:00 min st george and in Aug I ran 19:10 at Salems 5k.  This is a much harder course than both of those so I am very excited about my time.  I don't love 5k's I would rather run a half but I needed to see where I was at fitness wise.  I hope that I can stay healthy and continue getting faster!  THis was my last race in the 30-34 age group, tomorrow I turn 35 which marks my 5 year running career.  I love this sport and I enjoy meeting new people that share the same passion. 

Easy run this morning, ran out 20 minutes and then back.  Legs feel good, back is still a little achy!

Warmed up for 20 minutes and then did 8x.25 second strides.  Surprisingly my legs fely good, no aches at all.  My back doesn't really hurt when I run just when I sit for long periods of time.  Guess I won't sit very much!!  Ran back to the house after the strides!

TOday was another easy run, schedule showed 40-45 min run!  I got out the door kind of late, so I was only able to get in 41 minutes.  Speed work Tomorrow!!

Warmed up for 20 min-2.42 miles and then started my 10x1:00 min on and 1:00 off strides!  Pace was supposed to be around 6:17.  It is kind of hard to get to a pace and then hold it because you are only running for 1:00 min.  I quit looking at the watch and just went off of feel.  Total VO2 max miles-1.68, cooled down back to the house for a 30 min run.  Got home just in time to make me a fruit smoothie and then had to get the kids out the door!

Nice and easy 45 min run today.  Kind of looking forward to running long tomorrow.  It has been a while since I have ran over 10 miles.  I have really enjoyed this winter when it comes to running outside.  

See you tomorrow!

Met up early with Clark and a bunch of others.  Ran out west from the church and then ended up out by the Salem Chevron.  Ran back to Osbornes for my faster mile.  Waited for the group and then ended at the stake center.  Went 1 mile longer than what I was supposed to, but the last mile was really slow!  Body feels GREAT!!!

Nice and easy Monday morning run...Ran out 23 minutes to dairy road and then back 22 minutes.  This week will be a tough week, some good speed workouts!

Warmed up for 20 minutes today and also got attacked by a dog!!!  I never even hear him coming, next thing I know he is biting my leg!!  Good thing I had on pants, I turned and screamed at him and then even took a punch at him.  He turned and ran away, so I will need to go and talk to the owners today.  Kellie runs by there every morning..  Today was supposed to be 1 min intervals, but I will be in Salt Lake on Thursday morning so I decided to to the 30 min tempo run today and then do intervals on Friday.  Pace was suppose to be 6:39-6:5.

splits

Mile 1 6:48 - The wind was bad this morning out of the east and then every turn it would kind of knock me around.  Started the tempo on the top of dairy road and then ran North to Powerhouse.

 Mile 2 - 6:39 - I didnt realize that I was going that fast, the wind kept changing and I had to run with Kellie's watch and it only showed ave pace and not lap pace.  I just decided to get into a groove to where I was breathing comfortable and that I felt like I wasnt killing myself.

Mile 3 - 6:38 - this mile did have a little down hill but not much, things felt great, legs were turning good and my lungs were happy.  I felt like I could have held a conversation at this pace.

Mile 4 - 6:37 - OOPS??? THis is still feeling easy and I was just enjoying the music, but also wanted to slow down a bit and not hurt myself.  I felt like I could have ran forever today.  My back feels great, it must be because of the new shoes??

Mile .49 - 3:18 (6:43)  I turned and ran behind Stokes and finished near the High School.  I made sure that I slowed down for the last mile so that I didn't get into to much trouble...jk 

Ave pace for 30 min 6:41!!

16 minute run back to the house, quick stretch and shower and then out the door!!

Today called for an easy 50 min run.  I ran up to the Woodland Hills mailboxes via Loafer Cyn Rd and then back down Woodland Hills Dr to Salem Canal Rd and then home.  Felt good to run some hills!

No running today.  I had meetings late up in SLC, had to spend the night in West Jordan.  I really didn't feel comfortable running around West Jordan.

Left the house at 4:30 this morning so that I could get my run in before Kellie went at 5:45.  If I waited until she got home I might have been to busy to go by then so i got  up and took off early.  I needed to do my speed workout this morning because I didn't do it yesterday and tomorrow is a long "easy" run!  Plan showed 10-12 1 min on 1 min off.  I had no iPod today because it was completely dead!!  I started this wrokout the same place that I started my 30 min tempo on Tuesday and followed the same course except at the cool down I cut it a bit short to get home on time.

20 min easy 2.5 miles

12x1:00 min on and off 24 min 3.61 miles (ave pace 6:39 for 24 min) (fast miles 5:35 pace)

20 min cool down 2.5 miles

Body and lungs felt great this morning.  It was a really nice and peaceful morning. 

Today the plan was a 90-105 min easy run.  Met up with Clark at 5:45 and ran 13 miles in 1:44:15.  I didnt see the need to go the extra 45 seconds..lol   Nice warmer morning, except around the golf course the wind was kind of brutal and cold.  Well another great week of running and mt body feels awesome.  I weighed 156 this morning, on Dec 20th I weighed 168 so the lbs are coming off!!!

Today was an easy 40 min run.  Parked down by the river trail in SF and ran into Canyon View Park and then went around the golf course.  Had to add on heart break hill and then back down to reach my 40 min.  Great weather!

WOW I AM COMPLETELY WIPED OUT!!!!

This morning was speed day and I wasn't feeling speedy at all when the alarm went off at 5:30 am.  I went to the Mat Kearney concert last night with my son Evan and we didn't get home until midnight.  I hopped into bed and fell asleep quick, but I was still very tired.  Plan showed 3x2k with 400 m jog and then 3x200 m at the track.  I wanted to finish near the Salem track so I warmed up for 24 minutes and started the first 2k heading south on Beat Road!!! Not a good idea...I hate that road, it has a ton of potholes and the traffic just bites and the shoulder...well there is no shoulder.  So after dodging cars and holes fir the first one I did the 2nd and 3rd one past the high school towards the new jr high and then back.

splits

1 - 2k 7:51 (3:55 pace/6:20 mile)

2 - 2k 7:48 (3:54/6:18)

3 - 2k 7:48 (3:54/6:18)

1 - 200 M - 35.49

2 - 200 M - 37.55

3 - 200 M - 36.01

I really didn't like the 200's, my legs felt heavy and my feet just wouldn't turn over!! 

Ran back to the house for 15 min and then hit the shower and off to work!!! TIRED TIRED TIRED TODAY!!!  I think that I deserve at least 10 sugar cookies today for that workout!!

Plan showed 70 to 80 minute run with the last 2 miles fast.  I ran into Payson and then back down the highway into Salem.  Up past the Chevron and then home on Canal Road.  Kept the pace for the last 2 miles @ 7:01. 7:00...Then home and DONE!!!  Easy run tomorrow and then Dam to Dam on Saturday..10 mile race!

Easy 45 min run this morning.  Ran out to the base of Harry's Hill and then back home.  Kind of nervous about the race tomorrow.  I really haven't raced much over the past 2 years, hope everything goes well.

Sorry for no race report on Saturday, but I only had my iPad and for some reason I can fill in everything above but it won't let me write a report?

I really didn't think that I would PR in this race from last year, because of the bad year that I had last year and then just coming back into running again in late December.  My goal was to beat my time from last year but I really wanted to be under 1:05:00.

The race started on time and I knew that Melody and one other guy would be the fastest people out and I was right.  Ken ended up winning the mens and Melody won the womens and beat me by 1:30 min.  She is running very strong right now.  The race starts out with the 5 mile group and the 10 mile group so you really don't know what place you are in until the 2.5 mile mark.  After the 5 mile turn around I was 3 male with Melody ahead of me as well.  I had 2-3 guys close behind me but I just kept the pace nice and steady.  I was gaining on the number 2 guy and thought that maybe by the turn around I could catch him.  The number one guy was 3 minutes ahead of me and Melody was still hauling butt.  I took my GU at mile 4.5 grabbed a drink at the turn around and then passed the number 2 guy.  HE was having a hard time breathing is what he said.  I never looked back until mile 9 where you run that last long mile along the Dam.  I surprised myself at how fast my splits were on the second 5 miles.  Finished the race cooled down with Ken and his wife and then grabbed my $15 and headed back to the house.  The weather was perfect and I am so excited for this year.  

splits

6:40 6:38 6:37 6:37 6:30 6:27 6:20 6:18 6:12 6:07 

Cold, cold morning today...most likely coldest of the new year.  Ran an easy 45 minutes today.  Went out to the base of Harry's and back.  Roads were pretty slick but I managed to stay on both feet the whole time.  Surprisingly I don't feel sore at all, no aches or pains in the legs!!

Today the schedule showed a longer run, with no speed. Recovery from the race on Saturday.  Legs felt great, back was a little sore, but it felt good to get out and run!

Ran out to Elk Ridge Dr and then up the hill until it was time to turn around and come home!!

Today I had the option to do 90 second hill repeats or 3:00 min flat repeats???  I opted for the hill repeats and about halfway through I wished that I would have picked the flat repeats????

Ran out to the base of Harry's Hill and then started the warmup.  Plan was to start at the power pole and then make it to the truck crossing sign or past.  Kind of went out to quick on the first one, slowed it down a bit for the second.   At the end of the third I wanted to quit??  Just wasn't feeling it this morning, I kept on going and made it past the truck crossing sign each time but it was a grind for the last 30 seconds.  After the last one #8 I drug my tired butt home and was so glad that this morning was OVER!!!  I have some room for improvement next time I do these!! 

This week has been and will be a crazy one.  I have meetings in SLC everyday until Friday.  So I need to share some of the mornings with Kellie so that she can get her runs in as well.  THe plan was to get up and rstart running by 4:30 am and finish by 6:00. 

Well......I just couldn't bring myself out of bed.  I ran early on Monday and sat in meetings for 9 hours and was going to do the same today so I bagged the run.  I tried getting out the door when I got home but I really needed to spend time with the family.  So I will have to work hard on Thursday's speed workout.

Ran for 60 min today, now going to head up to the big city for meetings.  Speed tomoroow, my body is really needing it I can tell,,,

Plan showed 8x2:00 min on 1:00 min off.  I had to do these around 6:00 pm, because of meetings during the morning and afternoon.  I never really like doing speed in the PM but I had to do something fast this week.

slow miles 5.91

Fast miles 2.73 (5:50 ave pace)

Ran out and to the top of Harry's and then back home for a total of 60 minutes.  Excited to run long tomorrow.

Got out and ran with the Sf group... They needed to do a 12 mile tempo at 7:45 pace.  They asked that I help pace them, it was quite easy and they ran very strong.  Average pace for the 12 miles was 7:38...

This will be a big week in running for me..I am glad that the weather is going to be nice and so far I dont have any meeting in the morning!!!  Wish me luck!

Schedule showed 35-45 min run. I ran into payson made a loop around Peteetneet school and then back home.  The sun felt really good on the way back home, I could feel spring in the air today.  I had to run 15 seconds longer in order to hit 6 so I hope that is ok.  Tomorrow I have a 4-5 mile tempo, so if anybody is interested in joining let me know!!

Warmed up for 16 minutes, wind was blowing hard out of the SE so I headed south out towards the Salem sewer plant and then started the tempo headed south.  Pace calculator said that I needed to be between 6:30-6:13.

Mile 1 6:26

Mile 2 6:22

Mile 3 6:25 From mile 2.5-4 it was a gradual uphill with a good headwind the whole time.  Luckily it was a warm wind but still very annoying.

Mile 4 6:25

Mile 5 6:15

ave pace 6:23

Cooled down for 25 minutes, hit the shower and now off to work.  We started working again on I-15 so I hope that winter is gone for sure.  I want to finish that job this year!!!

Plan called for 40-50 min run.  I left a little late and so I was only able to run 45 min, but after yesterday I really only wanted to run for about 5 min...ha ha   Tomorrow will be a killer workout on the track.  Morning was a lot colder than yesterday I am hoping for NO wind tomorrow morning!

Later! 

Plan called for 6x1000M tempo intervals.  Left the house early and ran down to the Salem Hills High track.  There was a slight wind out of the south, so I would have a crosswind for 100M then head wind for 100M and then a slight tailwind the last 200M with a headwind to finish the 1000M interval.  I never really noticed the wind until the last 100M then it was noticeable.

Goal for the splits needed to be between 3:55-3:50...needed to make sure that I didn't go out to fast on the first one.

3:43.80, 3:46.53, 3:46.65, 3:45.55, 3:44.5, 3:43.32.....yeeeaaahhhh and done!!!  I felt good on these, just kind of got into a zone on each one and just ran around in circles...lol!  Felt just like a nascar driver!!!  Short run tomorrow and then a longer run on Saturday!!

Ran back home, which is all uphill glad to have the workout over!

Ran up to the Elk Rodge turnoff on the backside via Loafer Canyon.  23 minutes up and 22 minutes down.  Legs are a little achy from Saturday but things felt good considering!

Warmed up for 3 miles and then started the 15x1:00 min on 1:00 min off repeats.  I think my record for these is 10 so to do 15 was quite tedious.  

fast miles 2.64 (5:40 ave pace)

Slow miles 1.64

Cooled down for 2.71 miles.  I felt really good today now Thursday will be a hard workout!

Schedule called for a 5-6 mile tempo, I opted for the 5 mile tempo!!!  Warmed p for 3 miles out towards Harry's Hill for 24 minutes and then started the tempo.  Plan was to go out 3 miles towards Osborne's and then turn around for the last 2 back.

Mile1 6:25

Mile 2 6:21

Mile 3 6:24 this mile is a good gradual uphill!  Had to run past Osborne's for .25

Mile 4 6:18

Mile 5 6:19

ave pace 6:21 

Cooled down for 21 min back home.  tempo felt good today, I could have ran 6 and even thought about it but decided not too. 

Ran for an hour today!  Went out towards powerhouse rd for 30 min and then turned around and came back home so that Kellie could go out!  Long run tomorrow!

Left the house @ 5:00 am and needed to run for 120 min.  Ran into Sf almost to Zions bank and then turned and ran back home.  Only ran into 3 other runners this morning.  I think that a lot of people must have been racing today.  Grabbed 2 drinks at Osbornes and had one GU today.  Body is feeling great.  Weight is coming off, 151 after the run.

Had to run in the PM, just couldnt get out of bed this morning.  Ran up to the mail boxes and back home.  Pace was nice and easy!  Long run in the morning, no speed but just a really long run for a Tuesday!  45 min of running!

Schedule showed a 90-105 min run this morning.  That is tough after coming off a 50 mile week for this out of shape guy!  Ran out behind ALA and then into the river bottoms and back home.  No runners today, not single person.  I really crashed today about mile 10, needed a drink and a GU!  Finished at the house at 100 min and called it quits!

Today's workout was AWESOME!!!  Schedule showed a 4k-4min rest, 3k,2k,1k with the rests being 3,2,1.  24 min warmup and then started the workout.

4k 15:27 (6:14 ave pace)

3k 11:30 (6:11 ave pace)

2k 7:35 (6:08 ave pace)

1k 3:44 (6:04 ave pace)

total time for 6.2 miles 37:36 (6:04 ave pace)

cooled down for 22 minutes back to the house

I felt awesome today, I was actually a little giddy after the workout.  I did it all by myslef so I had no one to celebrate with.  It has been a long time for me that I have ran so good.  I know that I had 9 minutes of total jogging in this workout, but I felt like I could have ran each set faster and really had to hold back.  I just hope that I can stay healthy!

Easy 45 minute run today.  Ran up Elk Ridge Dr and then across the top to the Mail Boxes and then back home.  Legs felt trashed today!

Plan called for 14-16 miles with 2-4 miles at the end @ HMP!!  Well as you can tell I settled for the lesser of both today!!!  My body was in need of a break today.  I could have ran the full 16 and pushed the last 4 miles but my legs and lower back feel hammered this week.  I will take the rest of the day easy and then enjoy my Sunday off! 

last 2 miles 6:28, 6:25

3x1 mile repeats.  

Easy 75 minute run, ran out to tree line road and back home.

Warmed up with Darren C for 2.5 miles.  The race didnt start until 9:00 am and it was going to be a hot day.  The wind kept on getting stronger and it was not going to be fun running along the trail.  I started out in about 25th place and wanted to stay in a pack until the trail part was over because of the south wind.  When I hit the trail I passed several people and figured that I was in the top 10 but I was all alone.  Mile 7 was a killer and so was mile 9 and 11.  The hills aren't long they are just short and steep.  I passed one more guy at mile 9 and then could see 2 more guys but one had a 30 second lead and the other was 1:00 minute ahead.  I tried keeping my legs and feet turning over and it felt good to have some wind at my back, but the sun was horrible.  I was getting so hot and I had a bad side ache from mile 9 on.  I tried 2 GU's today that I haven't tried before and I will never do that again!  Goal was to finish under 1:25:00 and I did that, but I think that the wind cost me some time.  But everybody was running in it so I have no room to complain!

Ran on the treadmill today and didn't go long at all.  I really didn't feel like running, body was achy and my chest was hurting.  It was real windy outside and I didn't want to fight it.

Well today I broke the 150lb barrier!!!  I am so excited, I left the house at 6:00 am and needed to run for 90 minutes.  I ran out towards osbornes and ended up turning around at the 1 mile marker for the Speedy Spaniard.  It was a great morning to run outside.  I ran into Carl and ran for a mile or so with him, it was good to talk with him.  The miles seemed to fly by today, it is actually kind of fun to run when you are in shape.  Easy day tomorrow and then speed again on Thursday!

No running, major sinus infection!!!  Hopefully tomorrow???

MAde it 1 mile from the house and then turned around and went back home.  Chest was on fire and my head and nose was so congested!

Feeling better today, but didn't chance it!  I will get out tomorrow morning and I'm sure things will go smoothly!

Ran out to the base of harry's and back home.  Weather was great, I actually kind of ocer dressed.  Speed work tomorrow...yeah??  Lower back is still a little achy but I think it is from the 8.5 hour drive home on Saturday from Lake Powell :) 

45 min run

No running today!!!  Crazy morning, and a late night so I will do speed tomorrow!

Today or should I say yesterday the schedule called for 8x3 min on 2 min off intervals. Left the house at 5:15 and ran out 24 minutes to the base of Harry's and then started the workout.

1 .50 (5:59)

 2 .51 (5:54)

3 .51 (5:54)

4 .51 (5:54)

5 .52 (5:51)

6 .51 (5:54)

7 .52 (5:50)

8 .53 (5:48)

total fast miles 4.11 (ave pace 5:50)

I really didn't think I would do these well this morning, I was very tired and I wasn't feeling fast at all.  After the first one I started feeling better and it seemed like each one got easier.  My speed days will be messed up this week, but at least I will get them done.  Cooled down for 15 min, now off to work!

Schedule called for 5x2k at 10k pace 6:02-6:14.  Last time I did these they kicked my butt!  And they did the same thing today!!!  Warmed up for 24 minutes and then started them at mile 7 of the old Spanish Fork half course.  Ran out towards Osbornes which meant the 3rd one would be uphill!!  I really need to change that on my workouts!

2k 7:37.14 (6:09 pace)

2k 7:36.44 (6:08 pace)

2k 7:38.37 (6:10 pace)

2k 7:37.56 (6:09 pace)

2k 7:33.80 (6:06 pace)

6:07 ave pace 38:01 10k

Each of these only had a 400M rest so about 2:00 minutes was all the rest I got!  By the 3rd one I was tired, by the 4th one I wanted to call it good, but I figured I had one more in me so I went for #5 and I felt pretty good!  Long run tomorrow and I did skip some days this week so I need to quit that for next week.  Just had crazy early mornings and then even crazier days and nights!

20 min cool down back home!

Schedule showed 45 min run, ran out to the base of Harry's and back home.  Lots and lots of birds singing today!  Started out with a long sleeve shirt and then shed it for the way back home!  Starting to see a lot of people out in the mornings!  This week is a tough week for running, but next week has some killer workouts!

Did speed today because of an early morning turkey hunt yesterday!  Plan called for 6x1000 m with 200 M rest @ 10k pace.  Got out the door a little late so I only had time to warmup for 15 minutes and then cooled down for 17 minutes back home.  I normally would have done these on a track but I hate the track and they seem to go by faster on the road.  Plus it is more like racing in real conditions with the ups and downs!

1000 3:47 (6:07 pace)

1000 3:46 (6:04)

1000 3:46 (6:04)

1000 3:46 (6:04)

1000 3:45 (6:03)

1000 3:46 (6:04)

I felt good during all of these and really could have ran more of them, but next week is a real tough week of running so I need to conserve a little this week. 

Met at Maple Mtn High School at 4:45 am and Desi drove us up to the top of the left hand fork of Hobble Creek.  Plan was to run for 30 min and then start my 3x2 mile intervals with a 1 mile recovery.  If I was feeling "frisky" I was allowed to run 4 of these and I was feeling good after the 3rd one but with my sub par week of running because of early morning work meetings I chose to only run 3 of the intervals.

2 mile 12:27.30 (6:12 pace)

2 mile 12:35.36 (6:17 pace)

2 mile 12:33.19 (6:15 pace)

I needed to do these at 1/2 marathon pace which based on a 1:23:30 flat half time would be 6:23.  I did these a little faster than that but I think that is close enough.  The light on my Garmin won't work I hope it is just a glitch!!  Finished the last 4 miles back to the High School and had to run one lap around the track to hit 4 miles! 

easy 45 minute run this morning.  Temps were kind of chilly, fingers and hands are still numb from running.  Busy week, full of work, soccer and hopefully some turkey hunting!

Schedule Called for 15x1 min on 1 min off. Warm up for 23 min and then started the intervals.  Felt good the whole time, total fast miles was 2.5.  Only had time to cool down for 1 mile needed to get home and help Kellie with the night routine. 

Ave pace for 2.5 mile (6:00 flat)

Todays workout was a killer.  4 miles at HMP 1 mile easy run and then 4 miles again at HMP.  Plan was to stay between 6:15-6:20 for both sets.  Warmed up for 2 miles and started just past Woodland Hills Dr and then ran out towards tree line road with the first 4 miles ending just before Frazier Dairy.

6:16,6:16,6:16,6:15 pretty good splits :) Not joking that is how they all worked out..25:04.56 ave pace 6:16

Ran towards Bishops for a mile ave pace (7:13) and then started the last 4 miles back towards Powerhouse Rd and then continued to the highway and finished right before Laura K's garden shop.

6:17,6:15,6:18,6:15 still pretty close but the last 2 kicked my trash!!!  Felt like I had more in me, but I really needed some water or gatorade.  I did take a GU just before the last set but had no water.  Cooled down back to the house, hit the shower and headed out the door!  Glad this day is over I have been dreading it since last week! Ave pace 6:16 same as above!!

Ran out and around the gold course today.  Left after I got home from the scout camp out!  It was kind of chilly and hot on the whole run.  Kept a pretty good pace the whole time, ave pace 7:14.  I found myself wanting to go faster just to get home after mile 10.  Kind of been having some pain on the top of my foot near my toes.  Fells like a bruise kind of pain???  I think that next week I will run my miles but avoid the speed work?  Thoughts Michelle?  It might be from kicking soccer balls last week with no shoes on?  But it never reall made me stop running just kind of came and went the whole run?

Ran an easy 4 miles this morning and then went out again at night and ran 3.1 for a charity 5k for a girl in our ward that is running for Miss Salem.  Fun run with the family, and the neighborhood.  

Schedule showed 90 minute run with 2-4 miles at HMP at the end.  My foot has been hurting a little when I run.  The pain is in the top of my toes, not the bottom just right behind my toe son the top???  When I run the pain comes and goes and it kind of makes my whole foot ache, but I can run through it and then the pain goes away??  I opted not to run the fast miles, and probably wont do any speed until after Ogden.  I hope its not a stress fracture or something??

Didn't get out this morning because of early work meetings.  I did get out tonight and decided that I would try Tuesday's workout instead of doing 5-6 1 mile repeats at 10k pace.  I warmed up for 5 miles, ran out to the base of Harry's and then once around pretty little road and then decided to test the foot on the uphill.  I ran up Harry's Hill for one mile at 7:15 pace and then at the top I turned around and decided to run 3 miles at HMP. Wanted to shoot for around 6:23 average.  For some reason when I push off my toes on the downhill I get the pain just behind my toes and on top of my foot???  I kept the pace at 6:25 down and then when I hit the flat I picked it up a but and the pain went away for the most part??  Miles 2 and 3 were on flat ground and I felt good but didn't push the pace at all.  I really hope I can push the downhill at Ogden next week??  6:21 average for 3 miles.  Foot is a little achy tonight now, but it comes and goes!

Ran with the "GROUP" today.  Left the church at 5:00 am and ran out towards lake shore via 400 N in SF.  Turned at the 4 way stop and then ran into Benjamin and then into the river bottoms and then back to the church.  Great run, nice and easy and some good conversation.

Ran out to the base of Harry's and back.  Foot felt a lot better today, starting to get excited for the half this weekend!

Schedule called for a 70 min run with 2-3 HMP miles in the middle.  I ran in my racing flats today just to see how the foot felt in them.  They felt fine and I had no pain at all, I just am a littlw worried about the downhill??  Ogden really isn't that steep, so I need to decide if I go flats or just my normal shoes??  2 miles in the middle 6:16,6:07.  3 miles cool down back home!

40 min easy run today.  No foot pain, still undecided about the racing flats for this weekend!

I will write a race report later today.  According to my chip time I missed my PR on this course by 2 seconds??  My watch measured long, but i believe that the course was vedry close.  They do a great job at everything for this race.  Happy with my time, I am exactly where I was at 3 years ago!!!  It has been a long time coming!

Nice and easy 30 min run.  Ran down 100 e and then one loop around the pond and then back up 300 W!  Great morning, no real aches or pains!

Nice run out to Harry's and then across the canal road below the dream mine and then back home.  Felt pretty good, hoping to get a few miles in tomorrow!

Mailbox loop, via Loafer Cyn and then back down woodland hills dr, and then home!

5 Miles with Kellie

Practice loop at Slick Rock!

Biked SLick Rock Trail, Counter Clock Wise

Hikes 10 miles in Arches

Ran from Slick Rock Camp Ground, up to Slick Rock Bike Trail Head

Easy 4 miles, right hamstring was a little tight and I was short on time!

9 miles this morning, I did 12x 1 min on 1 min off.  I will break out the miles tomorrow when I am near my watch!  6:55 ave pace for 9 miles

Today the schedule showed 70 min run with a 30 min tempo in the middle.  I warmed up for 3 miles and then started the tempo.  Goal pace was 5:58-6:14.  

Splits

6:10

6:09

6:05

6:04

6:05

6:07 average pace

Ran for 30:36, went over just a few seconds! 

5 miles while pushing Ivie! Ave pace 7:18

Speed work today!  3x2k with 400 m rest

Warmed up for 3 miles and then started at the base of Harry's and then out towards Osborne

2k 7:25.48 (5:59 pace)

2k 7:21.39 (5:56 pace)

2k 7:18.92 (5:54 pace)

Cooled down for 3.03 miles back home.  Felt good today, I could have gone faster on each one but kept it on the lower end of goal pace.  RIght leg/hip has been kind of tight! 

Went ot he chiropractor today, no running pain under my right buttocks and hip which is causing my leg to ache a little!  Felt good after the chiro!

Body felt good this morning so I decided to run up payson cyn from my house.  Ran up 6 miles and then back, right leg feels heavy, I won't run tomorrow because Kellie is doing Ragnar so hopefully I can stretch this weekend.  Pace was good today, saw 2 snakes and found a bike helmet!

Ran 5 mile square today, kept the pace around 7:20.  Leg felt good, however I am starting to get a sore throat.  

No run this morning, bas sore throat my son Kael has strep throat so I am sure that I am getting it as well.  I did start on some meds today just in case!

No run today, hip and leg have been pretty sore!

40 minute run today, no real pain in the leg or butt!!...lol  Going to slowly build my miles back up.  This dang sore throat has been a killer this week too!

Nice and easy run!

40 minute run today, weather was nice and muggy but overall not too bad.  Hip was a little tight, but I will try some speedwork tomorrow!

Ran out 30 minutes and then back.  Right buttocks is hurting a little, right leg feels tight?

Took Wed, Thurs and Fri off due to achy left heel and right leg.  I will be stepping back my miles and basicially start over with where I started in January so that I dont injure myself to bad. 

Ran out 20 minutes and then back.  Pace was comfy and left foot felt great during and even after.  Right leg still feels tight from my butt all the way down to my foot.  Could use a deep massage most liekly??

Plan called for 15x 25 sec on 1 min off.  Warmed up for 17 minutes and then started the intervals.  Ran out towards Osbornes and then back.  Nice easy pace back home.  Right leg is still tight, and a good pain under my right buttocks???