Stay healthy so that I can run long into my life! Try and get faster on shorter miles this winter. Try and focus on having fun with running and helping other people along the way!
Personal:
I have been married for 14 years, I have 3 boys and 1 beautiful little girl!
Nestle 5k (3.1 Miles) 00:17:32, Place overall: 13, Place in age division: 1
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Trainer 1 Miles
Trainer 2 Miles
Racer Miles
Total Distance
0.00
0.00
0.00
3.10
0.00
0.00
0.00
3.10
I decided yesterday that I would get up and go and run the Nestle 5k. I was contemplating on going and running a long run or to go and run a 5k. I didn't run a mile this whole week, so I thought that it would be better if I ran a 5k and then gear up for next week.
Got to the race and had about 30 minutes to get ready. I ran about .5 with Brandon G and then we headed to the start line. I lined up with Pat and Darin, I normally finish right behind Darin so I asked him what his goal was and he said under 18:00. I thought that I would maybe go out with him and see how things felt. I went out woth theh lead pack and knew that there was going to be a good hill at about .65, so I slowed the pace a bit and made sure that I didn't burn out on that hill.
Mile 1 5:59 - Feeling good and dropping a lot of runners. I had a guy with 26.2 shirt in front of me that I wanted to pass. I was feeling good and was wondering if I wasn't going fast enough.
Mile 2 5:5:49 - I was glad to finally see mile 2 come and go. I caught 26.2 guy just pass this mile and was still feeling pretty good. I knew that there was going to be a good down hill and I was ready for it. I passed one more guy just before the hill.
Mile 3 5:31 - Running down the short hill was great. But it didn't last long enough. When I hit the bottom of the hill it was like my legs needed a jump start. It took a little bit to get them moving fast again. I only had about .5 left and knew that there would be some good loud music and people cheering when we finished around the track. I had a good gap behind me and just a few guys in front of me. I tried to close the gap on a young high school kid, but I waited a little to long and he finished right in front of me.
Mile .1 13.38 sec Good kick at the end, I was so ready to be done.
We waited for the awards to be handed out. They finally posted the results on the board and it had me 13th overall and then had nothing for my age? I went and talked to the race director and told him that I beat the guy in my age division bt more than a minute. He said just come up after and I will make sure that you get a plaque??? I said your not going to fix it? He said no, we can just mail you one! I didn't go and find him he came and talked to me and said, ok there was a mix up on our part. I can see here that you really did take first, so what is your address and I will make sure that we get it changed on the web site and that we mail you a plaque. I told him to keep the plaque that I didn't need it and that they need a better timing system. I wasn't rude, just very bugged that he didn't take the time to fix it when he had plenty of time to do so. Oh well maybe the kid that got the first place plaque had a bad week and needed it more than me, and that it ok by me. It was a great day and I was extremely happy with th PR on the course, and glad that I got to hang out with some good people. The weather was just perfect.
Ran tonight with Shawn W. We almost didn't go because of the rain, but we decided to take a chance and go for it. WE ran out 4 miles and then back. I dropped Shawn off and then had time for 1 more mile. He is always good to run with, he is a strong runner and I am glad that he is back this year.
I met up with Steve, Carl and Darin this morning for some speed work. I hope to work out with these guys all year if possible. They are a bunch of fast and experienced runners. I really didn't know what the plan was just showed up and went with what ever. We warmed up for 2 miles and then I asked what the plan was. We were going to do 3:00 min interval with 2:00 min rest. The plan was to do 8 of these. I started out with Darin, but my main goal was to keep Carl and Steve with in sight. After the 3rd one Darin had dropped back, so I was alone but was only about 3-5 seconds behind Carl and Steve.
3:00 5:55 pace .51 distance
2:00 rest .26
3:00 5:40 pace .53 distance
2:00 rest .24
3:00 5:36 pace .54 distance
2:00 rest .22
3:00 5:43 rest .53 distance
2:00 rest .26
3:00 6:03 pace .50 distance
2:00 rest .25
3:00 5:44 pace .53 distance
2:00 rest .22
3:00 5:57 pace .51 distance
2:00 rest .23
3:00 5:49 pace .52 distance
2.15 Mile cool down back to the truck. I was glad when these were over. I think that I could have pushed harder on each one of them but I really just wanted to finish and kind of test the water. I will enjoy training with these guys on Tuesdays.
Today was another battle on getting my sorry keester out of bed. I finally did manage and was out the door by 5:02 am. I ran out 4 miles to power house rd and back. I didn't see the deer today. I think that either Clay has locked them up and is holdong them for the deer hunt to roll around, or Michelle has caught them and had them moved to Hogle Zoo so that we don't shoot them. jk I did see a couple of pheasants and that was about it. Today is mine and Kellie's 11th wedding anniversary!!! Wow time really flies by fast when you are having fun. Legs felt just ok today, I could feel yesterday's workout in them.
I met up with Rich this morning at the SF City Park and we ran the SF half Marathon course. It was a great morning. The weather was awesome and the legs felt pretty good. My buttocks were a little stiff for about a mile, but they loosened up after a mile or so. We ran into Mac out by the BYU dairy and ran with her until she headed west. We grabbed a drink at mile 6 and continued on back to the park. I am loving the weather right now and I am liking my start this year for training. I can't run on Saturday morning so I am running 15 tomorrow and then hopefully get some miles in Saturday after I get home from the scout camp.
Rich and I met at my house and ran out around the the golf course and back. It was a little chilly this morning, but it was a good chill. My legs are feeling this step up in mileage, but I like that I am feeling it. I hope to get some miles in Saturday after I get home from the camp out.
Today I woke up 2 minutes before the alarm went off, I like when that happens and I am ready to get up. But I hate it when you are not ready to wake up. I needed to get in 10 today before Kellie went out so I had to get up 15 minutes earlier than normal. I ran out to the bridge on tree line orad in the river bottoms and back. Luckily I had a water bottle still at Osbornes, I grabbed a quick drink there and then headed back home. I am excited for some speed work tomorrow.
Met up with Steve, Carl and Darrin this morning for some speed work. We ran out to Osbornes and stretched for a bit and then talked if we should so 6 with the wasatch back this weekend or should we do 8? We finally decided on 8 and got under way. I felt a lot better today than last week. I think that I had a little more confidence today. I did get a stomach cramp after #7 and almost didn't do #8 but after the 2:00 min jog I decided that it wasn't that bad. I think that I beat all of my splits from last week, and I felt better this week??
Splits
Distance Pace
.52 3:00 min 5:51
.55 5:30
.55 5:29
.54 5:34
.53 5:44 (last week this was a 6:03, this has a good hill behind ALA school)
.55 5:32
.54 5:34
.55 5:30
I didn't post our 2:00 min jogs. Today they weren't really jogs, I think that they were all at 7:30 pace or faster. It really helps to have these guys to chase. We finished with about a 2 mile cool down back to the trucks and then chatted for a bit. I really like this workout and look forward to training with these guys.
Same 5 miles out and back as Monday. This will be my normal out and back course for the year. I like it because it has a good variation of flat, uphill and downhill. It is also out in the fields and has very little traffic. My legs felt good today, even with the speed work that I did yesterday. I will run tomorrow and then Friday is the Wasatch Back, so there will be no real long run again this weekend. I will be running some tough legs of the relay, so hopefully that will make up for a long run.
Ran the Spanish Fork Half course again today with Rich. It was a nice run, the air was clean and everything is so green right now. I wish that I could run tomorrow morning but Kellie has to leave early to get up to Logan to start the wasatch back. I guess that I will run tomorrow but it will only be small miles. I should hit 60 this week with running the wasatch back, so that will be a good week.
first leg 3.8 miles, 900+ in elevation gain and then a good 1 mile drop! Ave pace 7:02
Van broke down on my leg, so I ran the next leg with my Herb, 3.1 miles of good uphill to snowbasin. We got another car and barely caught up with the girls just before exchange 18.
I just finished my 2nd leg, which ended up being 9.6 miles. I felt really good on this leg. We are keeping score on how many people we pass, and how many people pass us. I passed 45 people with no one passing me.
Total run time 1:01:39. This had 600+ elevation gain and about 256 in loss? Loving the new shoes and hating that my next leg is 4 miles long and with an elevation gain of 1,700 ft in 4 miles "ragnar". This will be a slow one, but still fun.
I ran my final leg today and I am glad that it is over. I had the second half of Ragnar, this is a 4 miles climb up to 8900 ft in elevation from about 7200. I have ran to the Y several times and it is 1000 ft gain in .9 and it is tough. I knew that this would be a true test for me. I didn't want to walk on this stretch and I wanted to be un 10:00 min miles. I started the first mile at about 9:57 and then on the start of the second I got a bad side ache. I still didn't stop and walk I quickly asked for some peppermint oil out of the car and rubbed it on my side and it eased the pain enough that I could continue on. I picked off several runners, many that started way ahead of me. I was only passed once by a kid that maybe wighed 120lbs dripping wet and it was raining so he was all of that! I kept him insight but never caught up to him. I was at 10:04 when I started mile 3 but quickly dropped to 9:54 and then finnaly 9:42 over all average pace. 38:44 for the entire run. I got into the car and rode to the top of the mtn and our next runner was having knee problems so he asked if I would run with him. So I finished the last 5.7 with him. I ran with a bunch of beginners and I had a blast. I ended up running 11 because the guy that was going to run it was scared to death of the hills that he made himself sick. So we ended up switching. I know that this isn't legal but he was terrified! I liked the race, but I would prefer running 26.2 and then be done! I like to sleep and I like to eat normal foods on a normal schedule. I loved the fun and excitement watching these other 5 guys run hard and try hard. They seldom ever walked and they were a blast to hang out with.
I can tell that I am finally recovering from the WBR. I actually woke up before my alarm went off, that hasn't happened for long time. My back is still a little sore but I can tell that it is feeling better. I ran over to Woodland Hills Dr and then up to the mailboxes and then over to Loafer and up to Elk Ridge City office and then back home. I felt really good on the uphill and tried to keep it slower on the downhill. It looks like Elk Ridge City might be having a 10k, someone has marked a course out going up Loafer Dr? I will have to check into that and see. I hope the back holds out this week, so that I can get some good miles in.
I really have struggled getting out of bed since the WBR. I finally did manage to get up and get going, but it close to 6:00 so I only had time for the 5 mile square. It was a great morning, my right calf locked up on me when I was heading out the door. I stretched it and then put on my calf sock and it really didn't bother me after that. I will run easy the rest of the week and then maybe do a longer tempo run on saturday.
No running today! Shoveled rock last night and tweeked my lower back! It is sore today, I think that I could run but I am going to wait until Saturday! No sense in hurting it long term!
Back is feeling better today. I did play softball last night and my calves started locking up on me. I am falling apart! I will rest again tomorrow and I just found out that my lovely wife booked me a massage for tomorrow! I hope to be back and running by Saturday, I feel fine to run now, but I will wait! "i hope" no promises though.
I ran with kellie and the Heidi's this morning. My back has been hurting me all week so I had to run shorter today. I ran from Salem over to my parent's house in S.F. and then I had a full day with Iceland Days! I felt pretty good on the run, back didn't hurt at all. It is still sore but not as bad as tues-fri.
I can tell that I am finally recovering from the WBR. I actually woke
up before my alarm went off, that hasn't happened for long time. My back
is still a little sore but I can tell that it is feeling better. I ran
over to Woodland Hills Dr and then up to the mailboxes and then over to
Loafer and up to Elk Ridge City office and then back home. I felt
really good on the uphill and tried to keep it slower on the downhill. It
looks like Elk Ridge City might be having a 10k, someone has marked a course
out going up Loafer Dr? I will have to check into that and see. I
hope the back holds out this week, so that I can get some good miles in.
Today was speed day with the S.F. guys. I decided that I would run from my house out to Osborne Corner and meet the guys and then do speed work with them and then run home. I knew that it was going to be some good miles, but with scout camp next week I needed to get some good miles in this week.
4.58 miles out to Osborne Corner - total run time 33:30 (7:19 ave)
Speed Work - I am not going to post the 2:00 min jogs. I felt ok today, I wasn't for sure how the back would hold up. So I told myself that if I felt any pain that I would stop. It never hurt one time, the only thing that hurt was my stomach a couple of times. 1-4 felt pretty good 5-8 were a real gut check for me. I was glad that Carl was with me the whole time, or else I would have most likely quit.
distance pace
.51 5:56
.54 5:36
.55 5:27
.54 5:33
.54 5:37 (this is by far the hardest of them all. It is a constant uphill the whole way)
.55 5:30
.54 5:34
.52 5:51 ( I think that I paid the price on this one because of #5. This one hurt!!!)
I finished back to heartbreak with Carl and Travis and then I had to make my way home. I figured that I had 7 more miles of running before I would make it home. My legs felt fine, but the sun was coming up and it was starting to get hot. Luckily I ran into Pat L right at tree line road and ran with him the rest of the way back into Salem. He was doing speed as well, so I ran a little faster on the way home but it was fun to watch him take off running and I wouldn't even try and stay with him. My legs were trashed. I did have a couple of 6:35-6:45 miles in there but I was not about to do repeats with him too!
Totoal run time for 7 mile 50:51 (7:15 ave)
When I got home I took my shoes off at the corner and walked home on the grass barefoot and then I got the hose and drenched my legs with cold water for about 5 minutes. I made me a double scoop endurox drink and headed out the door.
