EXTREME MAKEOVER 2012

Ran with Spanish Fork group and ran a 6 mile tempo run with Michelle.

6:27, 6:21, 6:37, 6:31, 6:29, 6:21  tempo miles.

Legs felt great during run, left calf was pretty tight and really didn't loosen up.  After the run my right foot hurt real bad.  It felt better after a nap and some good rest.

ave pace 7:22

Went out this afternoon, ran up loafer dr and then over to the mail boxes, and then down woodland hills dr and then across to harry's hill and then across pretty little road and then home.  Today I had just a couple of pains here and there but nothing to bad.  I felt really comfortable at a 7:00 min pace on the flat.  Wonderful weather for November, I love the fall smells that come with running.

ave pace 7:15

6.4 miles this morning, I wanted to run more but I could not get out of bed.  Ave Pace 7:31, there was a head wind the whole time.  Ran across Salem Canal Rd and then up woodland hills dr to the mail boxes, and then back home.

Met up with Dan M and ran from Rock Canyon over to the Y and then ran up to the Y.  Legs felt really heavy but the lungs felt great.  I have never been able to run all of the way to the Y with out stopping.  I MADE IT FOR THE FIRST TIME!  Dan was kind of struggling, but he was just coming off of a vacation so he had the right to struggle.  We then ran towards Slate Canyon and then back to Rock Canyon.

Total Running Time 1hr:35 min

Ran the 5 mile loop this morning, ran the loop twice to add on an axtra 2 miles.  It was cold this morning, probably 25.  The puddles on the side of the road were frozen, I warmed up after about a mile and everyhting seemed to click.

ave pace 7:32

Met up with Scott and Kelli and ran on the Jordan Rive Trail in Lehi.  Legs felt great, really didn't push the pace at all.  Average Pace 7:53

Met up with Dan M and ran from Rock Canyon to the base of Y mountain and then up to the top of the Y  and back to Rock Canyon.  I felt better last week when I ran to the Y, I think that it had to do with the chili dogs and fries, oh and the frozen yogurt for lunch.  It was very rainy and when we hit the top of the Y it was very cloudy and rainy.  Great run, Dan is always good to run with.

Ran from the house and over to Kellie's work, never really got into this run?  I don't know if it is because it was in the afternoon or that I was carrying 20oz of water.  I did average a good pace and even tried to slow down but felt very comfortable at a 7:17 pace.  Met Kellie and then went and picked the boys up from school and the sitters.

This was a busy week and I knew that I wouldn't get a lot of running in so I left work early and came home and went running around 2:00.  Left the house and decided that I would get a hard work out in, since I wasn't going to run on Saturday with kellie being gone.  I decided that I would do a 2 mile warm up and then run a 10 mile tempo?  I wanted to start at or around 7:15 pace and then drop with every mile.  It felt really easy to run at the lower pace today, I really had to make sure that I didn't drop to fast and not negative split the tempo run.  Average pace for the 10 mile tempo was 6:45, at mile 8 I decided that I would try and stay below a 6:00 pace, ave pace for that mile 5:49 :)  I hate running on power house road so I decided that I would try and get off of it as fast as I could.  Finished tempo run strong and then coasted in for a quick shower and then off to get the boys from school and the sitters.

I have not been running a lot of miles, but I feel like my work outs have been really good! 

I got home from work and had enough time to go and run before Evan's karate practice.  I ran up to the Woodland Hill's mail boxes and thenback to Salem Canal Rd and home.  I tried to run the up hills slow and the run the down hill at MP and then hit the flat kind of hard.  I found today that I have an easier time hitting the low 6:00 to 6:20 pace on flat ground rather than on the down hill?  Everyhting felt good today, no real pains to speak of, I hope to get some longer miles in tomorrow.

ave pace 7:00

Met up tonight and ran with Mike L, he has not been running for about 2 months now because his knee has been hurting him.  We were running really, really slow before he got hurt he was running like 9:45's and we were struggling hitting 11:30 pace.  That was way to slow for me, it was pretty much a speed walk.  I thought to myself, should I run ahead and then turn around or just hang with him.  When we hit mile 2 he said why don't you run up and around pretty little road and I will run down the BYU dairy road and you try and catch me by the time I hit the Orton dairy.  I quickly said that would be great.  I left him when my watch said 2.2 miles

mile 1 10:52 :)

mile 2 11:14 :( :( :(

mile 3 7:38 this had .2 at a really slow pace

mile 4 6:18 this is an up hill section, about mile 7 of the spanish fork half.

mile 5 5:47 :) trying to catch Mike and as I turn down on the BYU dairy road I can't see him in sight, so I know that I need to kick it to catch him.  I thought that I would catch him by the time he hit the turn, but I think he kicked his pace up a bit too.  I hit mile 5 right before the hill at the dairy, I ran up the hill and caught him just past the dairy when he was getting ready to cross woodland hills dr.  I asked him if he caught a ride, he laughed and said that he had a goal to not let me catch him.  I had a flashing light on and he said that he could see me coming?

Mile 6 9:42

Mile .4 11:34, we had to wait a while to cross the highway.

ave pace 8:52

This was kind of a fun game, I would like to try it again and see if I could catch him sooner than the time before.

Evening run today, I drove to the Salem Stake Center hoping to meet up with Pat and Kent but they no showed so I was all by myself.  I ran over to pretty little road and ran around the loop and then ran up Harry's Hill and then over to Woodland Hills Dr and up to the mail boxes, then across to Loafer Dr and then back to the Stake Center, I had to run an extra .75 to get to 10 miles.  It felt good to run hills today, I did fight a side ache for about 2 miles.  I think it was from the lunch that I had today.

ave pace 7:22

Met up with MichelleL and MattK this morning for a 10 mile tempo run, it was very cold about 23 when we started.  we ran out to Osborne corner for a 3 mile warm up and then we stretched and then Michelle made sure that we started at the invisibe starting line???  She made some comment about be to much like somebody???  I can't remeber who though?!?!?  When ever I run with Michelle I always wait for her to write our split's and then I copy and paste.  She is far better at reporting than me.  So here are the goods.....

The plan was to do a 10 mile tempo, at marathon pace, with two .8 faster tempo pushes inside (like 6:00ish pace).  So 4.2M @ marathon, .8 @ 10Kish, 3.2 @ marathon, .8 @ 10Kish, 1 mile @ marathon.  This workout is adapted from a workout in Jack Daniel's Running Formula "Elite" marathon training plan, but that workout is 14 miles of tempo, and I haven't tempoed more than 8 miles since the marathon, so I thought 10M would be hard enough and it was.  The goal is to change gears faster without going anaerobic so that you can shift gears back to marathon pace.  We did a 5 mile loop in the SF riverbottoms since MattK knew he might now be able to do the whole workout.  The course is SF Golf Course 5M.  

	Pace	Ideal pace per course tool	Descript
Mile 1	6:27	6:14	Downhill piece within, conversational, easing into it
Mile 2	6:35	6:31	Slight uphill, TylerS conversational, fierce headwind for 1/2 of this mile
Mile 3	6:45	6:37	slight uphill, headwind off and on, MattK drops off, Tyler seems unchallenged and bored, I have some mental weakness but plow through (I was not bored, and it was challenging)
Mile 4	6:38	6:58	Uphill, but have some tailwind (probably why split is faster than course tool projection)
.2	6:02 pace	na	steep downhill (I loved this part)
.8	6:02 pace	na	gradual downhill, gear switch to faster tempo pace (I was kind of lucky at this point I hit a high!  I felt really good and was surprised that I was feeling so good)  Michelle can switch gears faster then me though!  I think that she drives an automatic.
Mile 6	6:49		turn around and do loop backwards, gradual, then steep uphill
Mile 7	6:24		downhill but headwind
Mile 8	6:19		slight downhill, MattK joins, tailwind off and on
.21	6:22 pace		slight downhill, some tailwind
.82	5:57 pace		slight downhill (SF riverbottoms road), MattK stays with us I remember asking Michelle when her watch was going to beep so that we could stop running so fast.
Mile 10	6:38		flat, and "nice" uphill portion to get to Osborn's

So the first loop was 32:45, 6:31 ave pace and the second loop was 32:20, 6:26 ave pace.  Not too shabby.  The 32:45 is predicted as a 6:20 pace if the course were flat per the course tool.  I am glad that I survived the run and glad that I got out of bed and met up with MattK and Michelle.  It is always such a good feeling when you finish a work out like that.  It's like finishing a race with in a training run, at least for me. 

Today I met up with Steve K and MichelleL for some early morning speed work.  The plan was to run 5-1k's and 6-400's.  Michelle had mapped out the course the day before and so she brought some glow sticks so that we could see the 400, 800 and 1k marks.  This was very helpful while running so that you could check your splits with out having to look at your watch all of the time.  Steve is a very good runner and is a lot faster than me and Michelle so it was nice having him there.

1k's

1 - 3:27, This felt easy but I knew that it was going to get a lot harder...

2 - 3:26, This one felt easy to, but I was dreading the next 3.

3 - 3:28, ok, starting to feel hard, stomach flares up at the 800 mark but still able to finish strong

4 - 3:26, I kind of fell behind on this one at the 800 mark but had to push hard to catch Michelle on this one.

5 - 3:30, Michelle fell behind on this one, or maybe I went out to fast?  Steve ran with me until almost the 800 mark and then he dropped back with Michelle and pulled her up even with me.  She really had a good kick to finish strong - Amazing we made it :)

8 min rest between sets

400m

1 - 75

2 - 74

3 - 76

4 - 75 (This is Tyler's last due to time constraints)

I enjoyed the 400's this was the first time for both distances and I would have to say that I enjoyed the 400's a lot better.  I wish that I could have finsihed the last 2 but I had to get home so that Kellie could go and work out.  I hope to do these again some time, Michelle and Steve are great people and I feel very lucky to be able to train with such strong runners.  I need to take Kellie with us, she would do great at this too. 

Kellie was taking to 7:00am shift today with the Heidi's so I needed to take the 5:30 shift.  I met up with Mike L and Brandon G for an easy 6.5 mile run.  I needed to run slow today because of the work out from yesterday so I called and brought these two along.  It was very fun, I like running with Brandon, he has the best river bottoms stories from the high school years.  It was a perfect morning, and the company was awesome.

Today we me tup with a group of bloggers in Lehi and ran on the Jordan river Trail.  We had an 8:00 start time which was nice, Kellie and I were able to sleep in a little, and it made it so our baby sitter didn't have to shop up realy early.  I started running with JonA, Kyle, Scott and MichelleL.  We ran and chatted out to mile 5 and then turned around for some water(thanks Kelli and Scott) and a GU.  We ran to mile 6 and then Michelle went over the plan with us "boys".  The plan was to run 2 miles at a pace of 6:00-6:05 pace :(((  We were all up to the plan so at mile 6 we were off.

1st tempo mile  - 5:59, this had a "slight" down hill in it but it also had several rollers after.

2nd tempo mile - 5:58, this still had some down hill but several ups too.

We were going to rest for 2 minutes and then run another 2 miles at the same pace.  Michelle and I turned back for Scott and Kyle and JonA, they all were still running hard and working great.  The rest was a little longer because of the turn around. 

We started the second set with Scott, Kyle and Michelle, this section was a constant up and down so it was a little harder but over all it felt great.  I hate when we have to stop it always takes me a half mile to get back into it again.

3rd tempo mile 6:04 - This was hard at first and then it was starting to get easier for me, Michelle was having no trouble and was even conversational :)

4th tempo mile 6:03 - This mile was a good one for me, I had some extra energy kick in with just over a half of mile to go.  Michelle and I ran to the gate and then had to turn around and run back just over .2 to get the full 2 miles in.  We ran back and found that Scott was still running hard and Kyle had fallen off just a little.

We stopped at the cars for a quick drink and then we were off again.  This time is was Scott, JonA and Michelle.   We ran south on the trail now and ran about 2 miles and the JonA had to leave us.  I was dreading the next 3 mile tempo run, my legs were feeling shaky and tired, we ran out ot where JonA had placed water but we couldn't find it, somebody must have taken it :)  I hope it was somebody that really needed it! 

Michelle, Scott and I started the 3 mile tempo run back towards the cars, again I struggled for the first half mile and then things just started clicking.  I could feel myslef wating to slow down but I felt better at the pace that I was running.  I did place a small distance between Michelle, but I knew that she would catch up by the end (she always does).  I asked her if she wanted me to slow down and drop back with her she said NO!  I felt like it would help her if she had somebody to chase rather than drop back and try and talk her through the work out.  With less than a half mile to go I was ready to be done with the tempo.  I didn't reset my waych so my split's on my watch are off so I am stealing them from Michelle's blog.

5th Tempo mile 6:11

6th tempo mile 6:15 - My watch was about .16 off so this is what mile 17-18 shows on my watch.

7th tempo mile - 6:06 this is slower than Michelle's last mile, I could tell that she had closed the gap on me... Yeah done with the hard stuff!!!!!!!!

Ran back to Scott, who by the way was still running hard!  We really worked him over today, but I could tell that he enjoyed it.  He did great.  We ran back to the cars and ate and drank until our tummies were full and then headed home for a hot shower.  No ice baths for me today...

Kelli and Scott put on a great run today, she stood outside in the freezing cold for a long time.  She is a great host and a great person.  Kellie got in 14 miles today and I think that she had a great time and she was able to run with some new people.  I owe a lot of thanks to Sasha for starting this blog, I have met some awesome people that I would have never had the chance to meet, so THANKS SASHA and the fast running blog team.

ave pace for 21 7:39