EXTREME MAKEOVER 2012

Kellie ran this morning so I had to resort to using my lunch break for a good after noon jog.  Last week was crazy with starting the new position at work and trying to get settled into the new job while passing off some old responsibilities.  Evan was baptized on Saturday so there was no running on that day, so 20 miles last week total and it felt really nice.  I felt great today and really wanted to get out before tomorrow because I will be doing a longer tempo run tomorrow.  Weather was awesome today, I felt like I could have ran forever.

running time 59:40 ave pace 7:12

Today was my tempo run day! :(  I was going to meet up with Rich C and run it with him, but he was a no show so I had to run it all by myself.  I usually run at least 2 miles before starting a tempo run, but it was really warm this morning and I had waited for Rich to show for 15 minutes so I really needed to get running.  I warmed up for 1 mile and then started the tempo run.  I ran a 6 mile tempo 2 weeks ago on the treadmill and my ave pace was 6:23, so I wanted to run it again outside before moving on to the 7 mile tempo.  I started at mile 4 of the speedy 10k and ran out to Osborne Corner and then west and finished at the top of the hill behind ALA High School.  I wanted to average 6:15 or less, this is what I would consider to be my HMP, on a flat course.

Splits

mile 1 6:21 (not wanting to start out to fast)

Mile 2 6:20 (this mile has a good hill in it, I ran the tree line road quick and ran the hill strong and really didn't hurt to bad after I hit the top)

Mile 3 6:07 (I felt really good on this mile, and was glad that I was half way!)

Mile 4 6:10 (gradual up hill right before highway into salem, I had to slow down for a car on the highway before I crossed)

Mile 5 6:04 (This mile has a slight drop in it but mostly flat, feeling great and surprisingly comfortable)

Mile 6 6:24 (When I corssed the road at arrowhead I soon realized that the next mile would be mostly up hill for 3/4 of it and then flatten out at the top.  It was to late for me to change directions and try and run down the highway so I took on the hill at full speed.  I hit the top and realized that I was on pace to beat my best 10k race, so I ran .2 more)

milw .2 5:47 (this was a good kick at the end, I felt good during the whole run and I hope that I feel this good in 2 weeks when I do my 7 mile tempo)

Ave pace 6:12 total time 38:32

finished off with 4 slower miles back to the truck.  Rich sent a text and he turned his alarm off and went back to bed on accident.

Woke up to a lot of snow this morning, so I went back to bed and then had a busy day at work.  I ended up not getting out until 8:00 pm and I was expecting it to be a lot warmer than it was.  I went out in shorts and a long sleeve t-shirt and a short sleeve shirt over that and I wish that I would have put on some running pants.  Oh, well I got in some good miles and the air was really clean and fresh and the stars were awesome.  I will be running longer miles in the morning because I will not be able to run on Saturday so I hope that I won't be to tired.

Ave pace 7:14

Ran with Rich this morning, it was a little cold to start but turned off real nice.  After my run I stopped to check on an elk that I have been watching on Big Mtn and noticed that he was gone from where he had been hanging out.  I noticed a guy walking down the Mtn with the horns strapped to his back pack :(  Oh well there are a lot more elk horns to be found.

Almost didn't run this morning. The wind was blowing all night hard and when the alarm went off the wind was blowing so hard.  I sent Rich a text (who lives in S.F) and said that I really didn't feel like running in the wind.  He sent a text back and said "that's funny it's not even blowing at my house"  He lives on the East Bench of S.F. so it should have been a lot more windy there?  So I text back and said let's go then.  We met at Bishops and ran around the golf course, and believe it or not there was no wind, maybe just a breeze.  It was a great run and I am now glad that I got out of bed and went.

ave pace 7:35

LOTS AND LOTS OF SNOW!!!  Why does it always have to snow the day before a speed workout?

Ran with Rich this morning, there was a slight confusion on the meeting place on my part.  We had planned on running 13, but I showed up at Bishops and waited 10 minutes and then realized that I was supposed to be at the park.  I quickly drove over to the Park and we then opted to run a quick 10.  We averaged 7:12 for 8 miles and over all was 7:17, mile 7-8  we ran at a 6:42.  Legs felt great today, I really wanted run faster but we settled for just some quick miles.

Just a real quick update, race details later.   I was so glad that I finally broke 18:00 in a 5k today, I had a PR of over 1:00 min today!!  On a tough course to boot!

I was not going to race today with Kellie being gone, but I felt like I needed a race to see where my fitness level was coming into spring.  I signed up for the race yesterday and luckily found a girl in the ward to watch the boys.  I got plenty of sleep last night but when I was driving over to the race I felt really tired.  I find that my body does that when my nerves are being tested.  I really wanted to break 18:00 today and I was not sure if I could do it, especially on this course.  When I got to the race my friend Brandon had bought me a  RED BULL I reallt didn't dare drink the whole thing so I only had half, it seemed to settle the nerves and it actually settled my stomach.

The race started right on time and the temp was cool but it was warming up real fast.  I really wanted to finish in the top 10, but I could tell that there was a lot of college kids at the front of the line.  The gun went off and I was in about 14-15th place, at mile 1 we met up with the 10k folks and I lost count real quick where I was at as far as overall place.  I forgot to start my watch and it was off about .2 so I was having to do math in my head.  We finally split off from the 10k runners and I could tell that I had picked off some runners, but still no idea on overall place.  I was having a hard time breathing out my nose, the cool air had plugged it and so I was having to take deep breaths of cold air through my mouth and I could feel it in my lungs.  I was very glad that I didn't get a sour stomach during the race.  THis usually that happens when I hit my VO2 Max range, but luckily not today.  THe miles came quick today and I ended up 11th overall, I really could have picked off one more runner but I thought that I was close to top 10 :( oh well.

I stayed after and chatted with a lot of people and I even ran into Tom and told him to make his blog "not private" but he really didn't like that idea.  He ran the 10k and did great.  So I hope that he will be back real soon!

THe last person the cross the line was a guy in a wheel chair, he had raced the 10k and was the last to cross the line.  You have to run the last part of the race around the BYU track, so the stands were full and everybody cheered real loud for him.  His friend in a wheel chair came out and finished with him.  Very inspirational to watch, some of the most simplest things we take granted.

Today I got up and ran before Kellie and the Heidi's went out, which was 5:00 am.  I found that it is a lot easier to get up and go run at 5 when the weather is nice and the temps are some what warm.  I hate getting up early and freezing to death. 

I had one hour to run so I knew that I could get in maybe 8 miles and still hold a good pace, but not run to fast, after having ran the 5k on Saturday I wanted to make sure and be some what careful.  I ran 2 miles into Payson on Canal Rd and then turned around and ran back into Salem on Canal Rd and then past Woodland Hills Dr and then back home.  This was a good out and back run, I plan on using this on my 8 mile tempo run, there are some small hills but for the most part it is flat.  Average pace was 7:16, mile 7 was 6:46 and mile 8 was 6:54. 

Hiked in the mountains looking for deer and elk sheds!  It was a lot of walking in a zig zag form, up and down and in a lot of snow at times.  We didn't find any horns, I think that it is still a little early for the elk.  We did see 2 bulls about 10 miles away in the spotting scope, I will keep an eye on them and hopefully we can get them??  Legs were a little tired from this morning, so I hope they are ok for some speed work in the morning?

Today I was supposed to run a 7 mile tempo at HMP, but last week the roads were bad and I was not able to do an VO2 Max miles so I decided to do that this week and then try and do some longer tempo stuff on Saturday.

2 mile warm up: 16:01 ave pace 8:00

2:00 minute sprints, with 2 minute jogs in between

1 - 5:19 pace .38 miles

2 - 5:18 pace .38 miles

3 - 5:17 pace .38 miles

4 - 5:03 pace .40 miles

I have only done this workout 2 other times, the first time we did 6 of the 2 min sprints with 2:1 mile repeats at 6:00 min pace or less after the sprints, the other time I did 4 2:00 min sprints and then did a 1 mile run in 5:56.  Today I wanted to switch it up and try something else, so after the 4th sprint I jogged again for 2 miles, ave pace 8:00.  Then I decided to run a 5k at MP which I would like to be between 6:25 and 6:35 depending on the course.

mile 1 6:42 pace

mile 2 6:16 pace

mile 3 6:19 pace

mile .1 40.93 seconds (6:35 pace)

Total running time 19:57

I felt like the MP was easier after doing the sprints, when I have ran the 1 mile repeats after the sprints I find it to be a lot harder??  Over all I feel good about the work out, legs felt ok, left knee was a little sore but no pains through out the day:)

1 mile cool down ave pace 8:02

I ran the Salem Canal Out and Back route this morning.  Legs felt good today, I did get some little sharp pains on the balls of my feet?  I think that it is time for some new shoes :)  The weather was awesome today, shorts and a long sleeve shirt.  I did have on a hat and gloves but I could have ran without them today.  I finally think that spring is here or at least on the way.

ave pace 7:18 1:00hr total

I got into St. George last night and had enough time to stop by St. George Running Center and buy some new socks and stock back up on Roctane.  It was good to see and talk to Steve, the new store is nice.  The weather down here is awesome right now, I like seeing the trees in bloom and green grass.

I got up this morning and left the house in Sunbrook and ran out to Dixie Dr and then up to Sunset Blvd and then turned right on Valley Dr?  I was running down Valley and I saw three girls crossing the street, one looked like it could have been Marcie so I did a quick run by to see if it was her and she actually noticed me first.  It was good to see and talk to her, she is still just running all over the place.  I finished the run back to the house, showered and now in for a long day of watching baseball.  I forgot my watch so I am glad that there is a course tool on here, very helpful.

This morning I met up with Bill and James, over by Bloomington Golf Course.  Utah Trail?  I think is what they called it, not for sure.  We waited for Steve and Dave for about 10 minutes and then we decided to jog up the trail and try to find them.  They started earlier than us so that they could get in 40 miles?  Can you say CRAZY!!!  We finally ran into them about 2 miles into the run, they were running back to the car to get some food and then they were off for another loop.  It was a great run, lots of different elevation changes and the whole run was on dirt.  Steve and James were great company and they are strong runners.  It has been nice running down here, the weather has been perfect.  I dread going home and running in the cold again :(

ave pace 7:53

No running yet? Got up and it was raining/snowing so I climbed back in bed.  Hopefully I will get out tonight.

Never did get out and run today,  Busy day at work and went and watched my boys advance in karate.  They are both orange belts now, they love karate.  With the half on Saturday I am not to concerned about high mileage this week.

The morning started out kind of cold in the river bottoms.  Rich and I went out west this morning and then looped back through the river bottoms and finished back at Bishop's.  The temps were a bit chilly for the first mile or two and then it quickly warmed up.  I saw Steve, Carl and Pat in the river bottoms.  Good to see people out running in the morning.  We averaged a good solid pace.  My plan was to do a 7 mile tempo, but with the half marathon on Saturday I chose not to do the tempo.

ave pace 7:13

I was going to meet Rich this morning, but I woke up with a sire throat and achy body!  It was snowing real hard too.  I tried to fall back to sleep, but never fell completely back to sleep.  Loaded up on Tylenol and Airborne on the way in to work.  I hope to get feeling better by Saturday.

Today was a test run for tomorrow.  I wanted to see if the cold air and running was going to irritate my throat???  Luckily I didn't feel that bad:) I only went 5 miles, but in the last mile I picked it up to a 6:41 and everything felt pretty good.  I hope that the warmer weather tomorrow will help and plus the daylight always helps a ton.

ave pace 7:11

I just spent 20 minutes typing a long race report and it didn't save a drop of it! AAAAAHHHHHHHHHHHHHHHHHHH  I hate that!   So when I have more time I will retype it.

My Garmin is in my truck and I let my neighbor borrow it, so splits will come later.

I woke up this morning with a bad sore thorat, it has been hurting all week but today it was a lot worse.  I arrived at the park with plenty of time so spare, I hit the bathroom and then headed back to the truck.  It was 28 with a good cold wind, it was freezing.

Mile 1 - Walter and I started out 1,2 with a couple of guys behind me.  I knew that Walter would win but I kept on waiting for someone to pass me.  It was a quick mile, the nerves must have been running high.  I could hear foot steps behind me, but I check to see who it was.

Mile 2 - I could still hear foot steps and was tempted to look back, but there was a lot of race left.  So I concentrated on my pace and breathing.  It would hurt to breathe out of my mouth so I had to make sure that I would breathe in and out of my nose. 

Mile 3 - This was a hard mile, lots of rolling hills and then a GREAT BIG HILL right at the mile 3 marker.  I took a look back just before the hill and could see third place guy.  I knew that he had to run up the same hill so I just picked my way up the hill.  I was glad to see Scott and his kids cheering me on from the top, it really helped a lot.

Mile 4 -  Started on the trail portion of the race, it was really windy and I could tell that it wasn't going to stop.  I could still see third place guy so I decided that I would pick up the pace and see if I could put some distance between me and him.  The wind was gusting really bad, straight in your face too.

Mile 5 - I could no longer see third place guy and this was the last time that I saw Walter.  He was climbing the hill and I could tell that he had slowed down a lot going up it.  Hills and head wind don't mix very well.  I slowed just a bit going up it, I knew that there was a lot of race left and that I had a good lead between me and third place. 

Mile 6 - I was really wanting to eat my roctane so I was hoping for a water stop real soon.  I could see mile 7 coming up so I ate the gu and when I rounded the corner there was no WATER.  I kept the gu in my mouth until 7.35, where they had water.  Scott was there with the kids and that helped again.  I threw him my gloves and continued on.

Mile 7 - This was a good mile I felt pretty good and was excited that I was more than half way. 

Mile 8 - This was a hard mile, there was a long gradual hill that seemed to go on forever.  The wind was still there and was not helping the situation.  I pushed hard up this hill I knew that there was one more hill at mile 9 so the quicker I got up this one I would get the other one over with.

Mile 9 - There was a water stop at mile 9, I looked back and couldn't see anyone so now it was a race against the clock.

Mile 10 - This mile I started feeling a little better.  I checked my watch and it read 1:03:??  I wanted to get under 1:23:00 but I knew that it was going to be hard to run a 20 min 5k with the wind and fatigue.  I ate my last roctane and , and again said hi to Scott and the fam.  I was wanting to get to Redwood Road and have some flat ground to run on.

Mile 11 - This was a good mile, the cars on Redwood would hink and wave, so it kind of boosted my energy a little.  I made a turn at 11.5 and almost came to a complete stop because of the wind.  Is was blowing hard until you made the turn to head east.  I knew that mile 12 was right by the start but I had no idea where the finish was.

Mile 12 - I was still feeling good but was ready to get out of the wind, and ready for some downhill.  I asked the lady that was telling people where to turn if she could see anybody behind me, she said no.  I could see that there was a good .25 mile ahead that was down hill.  I pressed hard down it and then ran pretty quick on the river bridge.

Mile 13 - I hit mile 13 just as I came under the bridge on 12300 S, I could see Evan waiting for me.  I waved for him to come and run with me.  I slowed down a bit and knew that I would be just over 1:23:00, but I really didn't care to much.  It was nice to be done and I wanted to take advantage of not having to kick real hard at the end.

Mile 13.1 - YEAH DONE!!!!!  But the wind was still blowing and it was cold. 

I am happy with my performance, most of all I am pleased with the mental strength that I  had.  Normally I hit a point where I know I can't catch the guy in front of me so I quit chasing and just settle in at a comfortable pace and just coast along.  I knew that I had a big lead and I knew that Walter was way ahead, but I still wanted to finish strong and leave nothing in the bag..

Split's - 6:01, 6:20, 6:32(big hill), 6:17, 6:26(good hill and wind), 6:46(lots of wind/small rolling hills), 6:29, 6:30(another hill), 6:07(I have no idea how I pulled this mile so fast?), 6:23(switch back hill), 6:17, 6:12,  5:59(.25 down hill, mostly flat I was ready to be done), 5:45 last .1

No running today and I will most likely take it easy all week.  Went to the Doctor this morning, negative on the strep test, he said that I have a virus?  I will take it easy this week so that I can hit the next 4 weeks hard to get ready for Ogden.