EXTREME MAKEOVER 2012

6 Miles with Riley tonight, we ran from my house up to the mailboxes in Woodland Hills and then back to my house via Salem Canal Rd.  This is the first time that I have run with Riley, I have asked him many times and but he has been afraid to go with me.  But after running with him I will be afraid when he his faster than me because he will run me into the ground.  He really pushed the last 2 miles and he did a great job.  Hope to run more with him...

Ran with Travis and Michelle this morning, plan was to run 60 min easy and then finish with a 6 min run @ about 5k pace.  We ended up running the slower miles right around an 8 min pace and then on the 6 min I averaged an 5:57 pace just got just over a mile on that.  Travis and Michelle did great! 

Went to the gym tonight and rode the spin bike for 7 miles and then ran 3.1 miles on the treadmill.  Nothing to great, but I do have a hard workout tomorrow so I really wasn't going to push things at all.

Met up with Travis and Michelle for a COLD early morning run.  The temp in my truck said 8 at the church and it got up to a balmy 10 by the end of the run.  We ran 3.5 mile warmup and then started our 3 mile tempo at the corner of 5 mile square.

mile 1 6:16

Mile 2 6:14

Mile 3 6:08 ave pace 6:12

Michelle, Travis and I are so close in pace that it makes these tempo runs fun.  I felt great through mile 2 and then at mile 3 I started to get a sick stomach.  My kids were up all night throwing up and I think that I kind of had a sick stomach.  I ran about these same splits in st george 3 weeks ago and it seemed easier down there???  I felt like I had some left in the tank, but the stomach issues kind of sucked.  Legs felt great and the lungs were pretty good considering the cold temps.  Can't wait until next weeks speedwork!

Went to the gym this morning and ran on the treadmill, I really didn't feel like putting on layers and layers of clothes so I opted for the gym.  I can only stand running on that thing for 5 miles though.  I always get so bored that I end up running faster by the end just to get it over with.  Looking for some longer miles tomorrow.

Early morning run with Travis and Rich, nothing special just some good conversation.  I really enjoy running with these guys.  It was about 8 degrees when we started and got up to 11 when we finished.  We headed out west first and then finished through the river bottoms at the end.  Good pace over all and glad to be done.

Got up to run outside and the temp was 1 so I decided to go to the gym instead.  Really didnt have a plan so I started with a 2 mile warmup and then decided to do 4 .5 mile repeats, with a .5 mile rest.

1 - 5:56 pace

2 - 5:49 pace

3 - 5:42 pace

4 - 5:39 pace

This was easy to do on the treadmill where you can set your pace just hold it.  I felt like I could have done 2-3 more of these but decided not too.  Finished with a 1.5 mile cool down and then headed home.  When I walked out of the gym I almost turned into a popsicle because I was all sweaty and it was 1 degree outside. bbbrrrrr hopefully it warms up tonight.

Met up with Rich and Travis for a nice 9 mile run this morning.  We met at Bishop's and ran around the golf course.  Temps were perfect and the wind really wasnt all that bad.  I enjoy running easy after a half marathon.  Not sure if my legs could take a speed workout this week.

Went running with my son Evan.  Plan was to run out 1.5 and then back, but he got a little tired just past .5 and turned around and went home.  I ran up 2 miles and then turned around and headed home to chack on him.  Come to find out I think that he has strep so I am glad that he turned around.  Great weather and actually felt pretty good to only go 4!

I was going to meet up with Rich and Travis this morning but they both no showed on me.  Rich had a meeting and Travis got sick so it was just me myself and I this morning in the dark and cold in the Spanish Fork Riverbottoms.  I really dont mind running by myslef, I actually had a lot to think about today so I had some time to sort things out in my head.  Legs felt good today, and I registered for the Hale Center 10k on saturday.  It is my birthday on saturday and what better way to spend the morning????

ave pace 7:35 9 miles.

Decided that I would run this race only because it was my birthday and I thought that it sounded like a fun thing to do on my birthday. The race started on time and the course was a tough one. I started out in a pack of guys adn had no idea what place I was in until the 5k/10k split and I soon realized that I was in 4th place. I felt like I was running under control and not pushing it real hard not knowing how my conditioning is this year after being injured all last year. By mile 4 I knew that I was not going to catch the #3 guy and at the start I knew that the #1 and #2 guy were going to be fast. They had on Big Sky Cross Country Championship gear on. Mile 4 was a dandy and mile 5 was not as easy either. I was glad that I was able to recover after all of the hills and finish strong. Kellie and the boys came over and watched and then we went to cafe rio and then Kellie and I had a great night out for my birthday.

The course measured short....Some people had 6, others 6.08 but no one had 6.2, very frustrating.