EXTREME MAKEOVER 2012

I like to start out the month running, but I am still not feeling well.  I started on the meds today, so I hope it will be gone in 6-7 days.  67 DAYS, no I said 6-7 days... Name that movie!

I hope to get out and run some long miles on Saturday!

Well you can tell by my weight that I have not been running at all this week!!!  I have not felt good all week, but today I have felt pretty good.  I went out on a run tonight with my youngest son Jack in the jogger.  It was a really fun night to go out for a run.  The rain stopped and so we headed out.  I would take him last fall in the jogger and he would always fall asleep and never make a noise.  Today was a little different, he talked and yelled DAD about 300 times.  Every time a truck or car would pass he would yell dad, I would say what? He would say truck...  He would point out every horse, puddle and every time we would hit a big bump in the road he would say again!  It was a fun run, but I had to chat a lot.  I felt good towards the end of the run, the first 2 miles were tough on the lower legs.  I felt really good the last 2 miles, and actually felt good over all.  

ave pace 7:30

Left the house at 6:00 this morning and entered into a winter wonderland. When I left Salem is was snowing just a little bit and bu the time I hit dairy road it was really coming down.  I ran out to Osborne Corner and got a drink and then ran down tree road and met up with Mac, Josse and Alli.  I ran back to Osborne corner with them and then ran out to junk mail with Pat L.  He then turned around and headed back to his car.  I ran out and around pretty little road and hit mile 9 at the base of Harry's Hill, so I decided that I would tempo up it for a mile.  The road was snow packed and I was the first set of tracks going up it.  I averaged a 7:41 for the entire mile, this is a steep hill that has a lot of elevation gain in a short distance.  When I hit the top I ran to Woodland Hills Dr and then across and down to Salem Canal Rd and home.  The snow was starting to get really deep on top, but it was decreasing a little the lower I got.  Legs felt good today, even with the cold wet morning.  I think that I like running in snow that has BIG snow flakes compared to little snow flakes.  

ave pace 7:22 total running time 1:36:39

AM: I got up early and ran before Kellie and the Heidi's went out.  I ran out and around the 5 mile square and back home.  I had enough time to get in .5 before Kellie left so I took a lap around the neighborhood,  Hopefully I can get another 5 in tonight or maybe even at lunch today.

Ave pace 7:15

PM:  After returning home from Monster's vs Aliens I helped Kellie get the boys to bed and then went out for a quick run.  I ran the same route as this morning, except I ran it backwards this time.  I ran a 2 mile warm up and then 2 miles at 5k pace and then 1.5 mile cool down.  I am running with Rich in the morning and I know that he is still probably sore from the Half on Saturday so I decided that I would do some quicker miles tonight.

2 mile warm up - ave pace 7:15

2 mile tempo - 5:56, 5:42 ave pace 5:49 (not to bad for having a 6" Subway Sandwich, Popcorn, chocolate covered almonds and...oh yeah a sour apple slushy in my stomach form the movies)

1.5 mile cool down - ave pace 7:32

Ran early with Rich this morning.  We ran out west because the wind was blowing hard in the river bottoms.  It was good to run and talk with Rich, it sure makes the miles go by faster.  We ran into Steve, Carl and Pat along the way.  Weather was awesome, no wind and temps in high 30's.

ave pace 7:22

Got a late start this morning so I needed to run short and some what quick.  I ran a .5 mile warm up and then decided that I would run a 5 mile tempo @ marathon pace.  I think that my marathon pace depending on the course is some where between 6:30-6:45ish.  My average pace today was 6:36 and this was with a slow first mile.  I always seem to run faster towards the end of my runs compared to the start.  

ave pace 6:36

Went out early this morning and had intentions on meeting up with Rich.  We had planned on meeting in Salem so that I could be home in time for Kellie to go out running.  Rich ended up getting lost so we started about 30 minutes late.  We ran some good hills and got in a good workout for the short amount of time that we had.  We only got in 5.5 miles and then I headed home so that Kellie could go run.  I walked in the door and she was getting ready do to some aerobics, she said the weather was to bad.  So I headed out and got in another 2.5 by myself, so that I could make up for the lost time from this morning.

ave pace 7:27

Met up with Dan and ran up Provo Canyon.  It is always fun running with Dan.  The time seems to fly by really fast.  Legs felt great today, and I think that I might have him talked into running St. George Marathon.  He has been into Ultra Races for the past 5 years.  So 26.2 should be a cake walk.!  Plus it is another fun strong training partner!

ave pace 7:40

Got up and ran this morning before Kellie went out with the Heidi's.  It was a good morning, there was no wind and it was actually pretty warm.  I was able to run in shorts and a long sleeve shirt.  I kind of ran all over Salem today, left the house with several routes in mind but kind of just ran where ever.

ave pace 7:21

Got up this morning and ran out to Osborne corner and met up with Rich.  It is 5 miles from my house to the corner, I ran the first 5 miles at a nice easy pace.  I over dressed this morning, shorts, pants, long sleeve shirt and jacket.  By mile 1 I chucked the gloves, mile 2 lost the jacket and by mile 2.5 lost the pants.  It felt good to run in shorts, I probably could have ran in a short sleeve shirt but was o.k. with the long sleeve.  

Met Rich and we decided to run around the golf course and back to Osborne, this is a 5 mile loop.  We ran these 5 miles at a 6:58 pace, this was a good pace considering the hills on the last 2 mile stretch plus a good headwind.  I left Rich and headed home for the last 5 miles and averaged 6:56 pace.  It is getting warm enough in the mornings that anything over 13 will require dropping some water.  I think that it is turning cold again tomorrow so I think we will be ok with out water for another week while running?  I plan on upping my mileage through the 9th of May and then take it easy the 11th - 15th and then hopefully have a good race at Ogden.  Just by increasing my mileage since Monday and eating better I have dropped about 7lbs. I have cut out all sprite and red bull, plus I have been eating smaller portions and have not been snacking through out the day.  I feel a lot better and hope to stay around the 140-145 mark until St. George is done!

Met up with the St. George Boys at the St. George Running Center.  We ran North out into Green Springs and then made a big loop back to the store.  We ran right into the eye of the storm and got rained on for about 4 miles.  It was a cold rain, but after it stopped it felt pretty good.  It was good to run with the guys and always good to catch up with them.

ave pace 7:47

Got up and ran with Kellie, Marcie and her friends Heidi and Court while down here in St. George.  We ran out toward snow canyon, around some neighborhoods and back.  The weather was perfect, it did get a little brisk just as the sun was coming up.

ave pace 8:21

Got up and met up with Dustin, JamesH and Brent.  We met at the Hurricane High School and Dustin drove us up to the start of the Hurricane Half Course.  The weather was a bit chilly this morning, but by mile 2 the sun was out and I had to shed the long sleeve t-shirt.  It was really fun running with Dustin and James.  Dustin can do some good impersonations, that made us laugh.  Good run and good conversation.

ave pace 7:30

Took the early morning shift before Kellie and Heidi went out for their morning run.  Ran into Payson and then back into Salem and home.  Great morning the birds were out and the weather was perfect.  The walking ladies were 6 wide across the road today.  I had to pass them on the dirt, because there was no moving by them.  They were to engaged in conversation to even notice me.  It's funny that I take up about 3' of running space and almost get hit quite often, the walkers take up the entire road and probably never even come close to getting hit?  Oh well I am just glad to see people out in the morning!  And they always so good morning, so I guess I will stop complaining.

ave pace 7:15

total running time 58:02 

No running today.  I got maybe 2.5 hrs of sleep last night.  The alarm went off and I was not ready to get up.  Work was busy  and the night was just as busy.  Hopefully some good miles in the morning.

Woke up early this morning so that Kellie could go out after me.  I ran into McKenzie and ran with her for a while.  It was good to chat with her.  After she left I ran another .5 and then decided that I would do some speed work.  I had enough time get get in some faster miles before I had to be home.  I started with 1 mile at 5:53 pace, jogged for 2 minutes and then ran .5 in 2:50 (5:38 pace).  I ran for another 1.5 miles and finished at the house.  Great morning, the weather was perfect.  Work will be really busy today!

Got up and left the house at 4:30 this morning.  Kellie was going running at 7:00, and I wanted to get in a long run so that = 4:30 am start.  I was actually really excited to get in a long run and a good workout.  I left my house and ran out to Osborne corner and dropped my water pack and at a GU.  I was going to meet Rich there but he didn't get home from the movie until late so he wanted to sleep in. 

My goal today was to run the first 5 miles at a 7:25-7:30 pace and then drop the next 5 miles by 10 seconds and then the next 5 10 seconds and then the last 5 miles 5 seconds.  So kind of like a long progressive drop in pace tempo run.  I ran out to Osbornes and then made to 5 mile loops around the golf course and then back home.  I was hoping to shave off 25 seconds after the first 5 mile warm up.  I was able to drop 28 seconds, and I felt like I could have taken more but felt like there was no reason to do so.

5 miles ave pace 7:27

10 miles ave pace 7:16

15 miles ave pace 7:06

20 miles ave pace 6:59

ave pace for 20 miles 6:59, total running time 2:19:42

Splits

7:45, 7:28, 7:14, 7:13, 7:10, 7:08, 7:10, 7:15, 7:12, 7:00, 7:09, 6:42, 6:41, 6:51, 6:39, 6:32, 6:23, 6:39, 6:41, 6:48

I felt really good today, I don't know if it was becasue of the great weather or because I am in better shape than I think?  I felt like I could have run faster today, I really never got tired or fatigued?  I hope that I can run good in the Ogden half, this run really gave me some good confidence.

I could not get my lazy butout of bed today, so I had to run at lunch.  It was a great afternoon, the sun was out and it felt nice to run in a tank and shorts.  I needed to run slow today so I ran over to woodland hills dr and then up to the mailboxes and then back home.  This is a tough run, I took it nice and easy and then hit the down hill a little faster.

total running time 45:13

Met Rich this morning and ran 8 miles on canal road.  We ran a little faster than what I wanted too, I think that my legs are still trying to recover a little from Saturday's run.  I plan on running a slower 8 tomorrow and Thursday and then travel on Friday to St. George for the Hurricane Half.  It was hot this morning, could have easily ran in tank and shorts.   We passed Michelle and Mac on Salem Canal Rd, Michelle yelled out "runners suck" I think that is what she said?  Of course she was kidding but I know that she is hating that she can't run right now.  It was still good to see her out!

ave pace 7:05

No running on Wed, I have been having a lot of foot pain in my right foot.  The pain is right behind my toes, it almost feels like I bruised something?  I ran with Gordo tonight.  I wasn't going to run at all, but when he called I felt comfortable running because I knew that it wouldn't be fast.  We went slow and even walked twice, the foot pain was constant but not to painful?  I hope it holds out this weekend?