EXTREME MAKEOVER 2012

Ran tonight with Brandon G, my knee's were still feeling a bit sore today so I called Brandon and asked if he would go run with me.  I like running with him because he is always full of stories and can always make you laugh.  We ran over to Woodland Hills Dr and then back to 100 East and then down around the pond.  The lights were on and the pond looked cool.  It was a beautiful night for a run, warm and no wind.  Legs and knees started feeling better after mile 1 so I should be ready for the long Marathon Pace Tempo Run tomorrow....:)

ave pace 9:57 - This was a good pace and distance for Brandon.

Today was an early morning start.  I met up with Steve K and MichelleL for some early morning speed work.  The plan was to do a 10 mile tempo run at or below marathon pace?  We decided that marathon pace would be 6:25-6:30, that is for Michelle and I.  I felt really sluggish for the first 2 miles and then I kind of got into a groove.  Miles 4-7 felt really easy, 7-8 were hard and 8-10 were getting really hard?  I fought a stomach cramp for a while and it was really starting to bother me around mile 8.  Legs felt fine but the stomach was just not cooperating?  Michelle and I would jockey back and forth on the lead runner while Steve was always in front.  At mile 9.6 I really wanted to be done and could feel that my stomach was in knots?  Michelle pulled away and then with .2 left I decided that I wouldn't finish a 10 mile tempo run weak with only .2 left.  It always feels good to be done with a long hard run like that, and I know that I always say that when I finish one.  It has been nice to have Steve come out with us, he is very smart and knows a lot about the sport. 

Splits 

Mile 1 6:38

Mile 2 6:31

Mile 3 6:36

Mile 4 6:11

Mile 5 6:10

Mile 6 6:19

Mile 7 6:20

Mile 8 6:21

Mile 9 6:17

Mile 10 6:18

1:03:46 for the whole run

ave pace 6:22.6

Ran back to the corner and stretched for a bit and then headed home and drank some endurox.  When I got to work I found out that I had to drive to Vernal to look at a job that is bidding, it was kind of a surpise bid, so I spent the whole day driving and looking at a future road in the awesome town of Vernal....:)

Today I met up with Pat L and ran with him from the Salem Stake Center to the end of tree road and then back.  Kent W was going to meet us to, but he never showed up so it was just Pat and I.  It is always good to run with Pat, he is very smart and he knows a lot about running.  We talked mostly about training and running strategies, what works best for yourself and what works best for other people.  He said that you really need to listen to your body and make sure that you don't water ski in august!!!  Pat injured himself in august while water skiing and was not able to run St George to the best of is ability.  He is back on track and feeling a lot better.

Legs were very heavy today, not a lot of pain but this pace felt very hard.  Hopefully things are better by Saturday for another 20 miler.  can't wait!!! "right" 

ave pace 7:31 

Met up with Michelle and Ali for an hour of warm up before the scheduled tempo run.  We had planned on running 2x5 mile tempo runs at or below marathon pace. I found out late that night that I needed to change my schedule so that Kellie could run with her friends.  So I had to be home early so that she could go.  So our 2x5 mile tempo turned in to a 4 mile tempo at a faster pace than marathon.  We met up back at the church to meet the other runners, we picked up a new kid Travis, he ran with us and turned out to be a very nice kid.  I had actually met him after the St. George Marathon and was glad that he came out.  We ran out to Osborne's and started our tempo from there.

splits -  6:47, 6:13, 6:05, 5:52 ave pace 6:13

The first mile is up hill, there is some down hill in the second and the rest is fairly flat.  Typically there is a lot of wind on this stretch but it was not to bad today.  Travis held strong with us through mile 3, Michelle stayed close and was running great considering she was feeling sick before we even started, plus she had over 70 miles on her legs for the week.  I wanted to make sure that we finished the last mile under 6:00, I didin't bring my watch so I was going off of feel, Michelle was doing a great job yelling out the split's and distance to me.  We finished the tempo and I had to leave in a hurry and get home so that Kellie could hit the pavement.  I wanted to run more and really wanted to run another tempo but it will have to wait for another day.

Met up with Steve and Michelle today for some early morning speed work.  The plan was to run for 2 min at a 5:30ish pace and then jog for 1:30 and then start the 2 min pace again, and do this 6 times.  This was a first for me doing this kind of work out.  It was a good work out, I felt that it helps your body react to different speeds?  Then after those were complete we were going to run 1 mile @ or below 5:55 and then rest for 3 min and then do it again.  The splits are below for each set that we ran.  I forgot my watch again so I am copying what Michelle had typed on her blog.  She keeps better records and she can make it look so much better.  It has been great having Steve come with us, he can really make us stay on pace and can even make us duck below where we want to be.

#	Time	Distance	Pace	Rest after
1	2:02	.37	5:30	1:30 (8:17 pace)
2	2:01	.36	5:37	1:28 (8:39 pace)
3	2:03	.36	5:38	1:23 (9:02 pace)
4	2:03	.36	5:40	1:28 (8:36 pace)
5	2:01	.37	5:28	1:26 (9:04 pace)
6	2:02	.39	5:16	7:40 (10:58, obviously some standing around included in there)
1	5:47	1 mile	5:47	3:00 (11:43 pace, sweet)
2	5:52	1 mile	5:52	na - done

NO RUNNING TODAY, THROAT IS STILL SORE!!!!! 

I did try to go down stairs and run on the treadmill but I couldn't find the key.  We hide it from our kids and now we can't find it.  I was hoping that the warmer temp in the house would not hurt my throat as bad.  So I am going to take an.......

E

For EFFORT!  I hope to get out tomorrow, either in the mountains or after work with Pat and Kent!

I met up with Pat L this afternoon and we had a great run from Salem down into the River Bottoms.  I really enjoy running with Pat, he is fun to chat with and he really knows a lot about running.  I needed to run a half mile longer than him, so he turned back on tree line and I ran .5 out and then tried to catch him on the way back.  I ran that mile in 5:57, I was on track for a 5:47 and then I had to run up the hill at Osbornes.  I never did catch him, he has to wait for me at Osbornes for about a minute.  We ran back to the Stake Center and talked for a bit, and then I went home and headed to the Jazz game.

ave pace 7:23

I met up with the S.F. Running Group this morning, it was really windy today, but it was very warm 46 degrees.  I ran with Pat L, Dan M and Ali L for the most part, it was a nice enjoyable run.  It is always fun to chat with people and find out more about them.  It started snowing at 11:30ish today so it appears that winter is here for now and I am afraid that it will take a toll on any speed work with the roads being iced over. 

ave pace 8:21

No running today and NO SPEED WORK tomorrow.  I went to the doctor and I have a sinus infection, lots of aches and pains.  I hope to hang low so that I can "maybe" get out on Saturday?

Kellie and I met up with Kellie B and ran through the river bottoms, around the golf course and then back to the car.  We met up with Michelle and Travis on tree line road and they ran the rest of the way with us.  The roads were a little slippery, foot was a little sore but pain seemed to go away after about 7 miles. 

ave pace 8:10

Today I met up with Jason and Kellie B, we met at the golf course at 7 am.  When I was driving to the course my truck said that the temp was 2 degrees.  It was going to be a cold morning, luckily the wind wasn't blowing so it was actually quite peaceful.  We ran east from the golf course and ran down to bishop's corner and then turned around and ran back to tree road and then back to the course.  We met up with Kellie's sister Michelle at about a mile and she ran with Kellie most of the time and Jason and I ran together.  It was fun running with him, we talked a lot about trail running and ultra marathon's.  I have a feeling that he will be running a 100 mile ultra some time in the near future.  I wished that he lived here in Utah so that I could train more with him.  We had a fun run, Michelle got her car stuck on tree road so we had to push her out.  I tried some new running spikes that fit over your running shoes so that you won't slip and fall.  They are called Yak Trax, I really liked running in them and they never hurt my feet.  Legs felt great today even with the cooler temps.  On the way home I stopped and looked through the spotting scope, trying to find some Deer or Elk.  I found 10 bulls and about 75 cows.  One of the bulls was BIG, they were still high on the mtn, the snow looked very deep I bet that after this week they will have to come down into the dairy.  I found some deer but no bucks!

ave pace 7:46 great pace for road conditions and temps.  

Today I wanted to take advantage of the some what dry roads and try some quicker miles.  I decided that I would try and run a half marathon distance and try and average a 7 min pace for the entire run including warm up and cool down miles.  I kind of figured that a 7 min pace would be about 45 seconds slower than my half marathon pace?  Several of my miles were under 7, I am going to list it as an easy run because my watch is charging and so I will post split's later.  I really watched my pace the first half by looking at my watch, and the second half I really wanted to try and run off of feel.  When I hit mile 12.9 I was at a 6:59 pace average, so I jogged up past my house for the last .2  I finished right at a 7:00 pace.  I really could have used a GU and water at mile 8-9, but for most of the run I felt great.  I hope to run everyday this week, and maybe even hit a 5k or 10k race this week?

split's

7:30,7:07,7:17,6:49,6:55,6:54,6:48,6:40,6:48,6:53,7:06,6:53,7:13 .1 .50 seconds 

So after my work out today I feel like climbing in a hole and crying!!!!  I am so ashamed and humiliated with my performance today.  I met up with Michelle, Sasha, MaryAnn and Daniel for a speed work out.  The plan was to run 3 5k's in 19:00 min or less.  We ran out to the course from Sasha's which was about 2.6 miles.  We started the first 5k and everything was feeling really good until 2.6 and then my stomach really acted up on me.  I tried running through it, but there was no way that I could hold the pace.  I finished the first 5k in 19:08 :( I started the second 5k but by mile 1 I knew that I was in trouble again so I turned around and ran back to the start, ave pace 6:35 for 2 miles, I turned around and ran back to cheer Michelle on and then ran with her and Sasha until they started their 3rd 5k and then I ran out to mile 1 and then turned around again and ran back to the start, ave pace 7:35 for 2 miles.  Michelle finished the last 5k in 18:43 and the second was 18:48? I think.  She did a great job today, I am very envious of her performance today.  I really slacked off the last 2 weeks, so I really need to get back on the running wagon or I will crash come January 17th at Painters.  I would like to try this work out again and try and redeem myself.  

Left the house at 5:30 this morning, it was a lot colder than I had expected it to be.  I ran North towards arrowhead trail and then East into the River Bottoms.  When I hit the River Bottoms it was very foggy, I wore a head light today and I was glad that I did.  It had to be 5-10 degrees today.  Today felt ok, nothing special just logged some miles and now we are getting ready to go snowboarding.

ave pace 7:45