EXTREME MAKEOVER 2012

Today was the best run!  I ran a new route and I ran with an iPod.  I left the house at 8:30 and headed up Loafer Cyn, I was going to turn and run towards the mail boxes but instead I kept running up the Cyn.  I felt really good while running up hill so I decided that I would turn right and run up the switch back into Elk Ridge.  While I was running up that part of the run the song Gravity came on the iPod, how ironic?  When I hit the top I decided that I would run down to Goosenest Dr and then turn around.  Well I looked up to the South when I hit the bottom and decided that I would run up to the highest point of Elk Ridge, it is a steep climb to the top but it was feeling so good to run up hill.  When I hot the top I turned around and headed back the same way that I came from.  When I hit the 4 way stop at Loafer Cyn I turned right and headed towards Woodland Hills, I ran around the mail boxes and then down to Salem Canal Rd and home.  I felt really good today, I still don't feel 100%  like I was 2 weeks ago but I am feeling better.  I really liked running with an iPod today, I never run with one because I like to hear what is coming up behind me, but it wasn't dark and the roads were clear and not much traffic today.  I heard some new songs that I really like and then there were many that I didn't care for.  I ran into Pat L and Kent W, stopped and talked for a minute and then had to get home so that Kellie could get out on her run with Michelle and Ali.

Ave Pace 7:34 (very surprising for the hills that I ran today, but what must go up must come down, I must have came down faster than I thought?)

WHAT A PERFECT WAY TO  START THE YEAR!  RUNNING A NON RACE HALF MARATHON :)  

1:39:04 running time

First place over all

First Place in My Age Group  j/k

Happy New Year To All! 

Played basketball last night for 1.5 hours.  There was only 10 of us so we ran a lot.  I never really got winded or felt fatigued?  No need to convert the time into miles?

Today I had to settle with running on the treadmill.....BLAAAAAAHHHHH

I decided that it was to late and way to cold to run outside tonight, so I took the dreaded walk down stairs and climbed on the treadmill.  It was the longest 9 miles of my life!!! Actually it wasn't to bad, I put on Talladega  Nights on the PSP and made it through most of the movie.  I will cover up the display next time, it is hard not to look at the time while running on the treadmill. 

I ran the first 5 miles in 40 minutes and then decided that I would run a 5k for some speed work.  

Split's

5 miles 8:00 min pace ave

mile 6 6:40

mile 7 6:18

Mile 8 6:00

Mile .1 .32

Mile 9 9:00 min ave pace (cool down)

I ran the entire time with the treadmill on a 2% incline.  I tried speeding up the treadmill for the last .5 miles but my treadmill will not run faster than 10 mph?  So I increased the incline to 4% for the last .5  I am happy with the work out, even though it was on a treadmill, I still feel like I got a good work out.  It actually felt harder to run a 6:00 min pace on the treadmill???  I don't know if that is normal, but for the nmost part I felt good the whole time.  I just hate that clock on the treadmill.

Today I met up with Shawn W and ran 13 miles.  We ran from Salem into the Riverbottoms to Frazier dairy and then turned around and ran back to Salem.  We ran into a bunch of the SF running group, it was still to dark to see who all was there, but there was a lot of them.  I did run into Tom at Osborne corner and we chatted for a bit.  It was good to see him out running again.  Shawn is great to run with always a good conversation and he is a strong runner.  It was really cold this morning, I think that it was around 9 degrees in Salem and 4-6 degrees in the river bottoms.  I hope that it is warmer in St. George next week for the half marathon.

ave pace 7:38 

Today I wanted to try and do some speed work, just to make sure that the pistons were still working and to make sure that they are going to fire come Saturday.  I did this same work out with Michelle and Steve back in November but I shortened it up a bit because I am racing this weekend.  When I ran this back in November we ran 6x2min repeats 15 seconds below 5k pace, with a 2 minute rest in between.  After those were done we finished with 2x1 mile repeats @ or below a 6:00 min pace.  Today I shortened it up to 4x2 min repeats @ or below 5k pace, with a 2 minute rest in between.  I wanted to finish with a quick mile @ or below a 6:00 min pace.  So here are the splits.

Time          Pace    Distance     Rest    Distance     

2:00min      5:24       .38          2:01       .23

2:00min      5:17       .39          2:01       .20

2:00min      5:21       .38          2:01       .21

2:00min      5:28       .37          3:27       .39

                  5:54     1mile               

         I am happy with today's performance, it is hard doing speed work alone but it is nice when it is over and everything went well.  This work out did give me a little bit of confidence for this weekend, I know that it's not a real hard work out but I have been feeling really groggy over  the past couple of weeks.  I passed Clay on the road today, luckily I had just finished my last 2min repeat and I was going slow.  He must have had his headphones on because I said hi and there was no response, and it was to dark to see the typical Clay one finger wave.  No not the middle finger either, he just simply holds up the index finger.

I met up with Travis this morning and ran some quick miles with him.  He wanted to run a 6 mile tempo at a 6:30 pace.  I told him that I would go 3 with him and then back off a bit so that I didn't get hurt for Saturday's race.  We ran a 2 mile warm up and then started the tempo.

splits

mile 1 6:37

Mile 2 6:16

Mile 3 6:33  -  There was a good head wind when we headed around the North side of the golf course.  Plus I wanted to slow it down a bit for him because he had another 3 to go.  When he turned around we were at a 6:27 ave pace.  I let him go and ran behind him trying to keep him in sight.  I felt really good and really wanted to run the last 3 with him but I stuck with the game plan and only ran 3 with him.

Mile 4 7:02

Mile 5 6:43

Mile 6 6:29

ave pace 6:36

Finshed with 1.5 miles back to the truck.

Kellie and I got into St. George around 9:00 pm.  We then went and picked up our packets from Drew and Courtney and then headed over to the FBR PARTY HOUSE.  We chatted for about 20 minutes and then headed to the house so that we could get the kids and ourselves in bed.  I did not sleep well during the night, mostly nerves and upset stomach. 

Race day.. 

We met up with Heidi C and drove her to the course, I left Kellie and her and went out for a jog with Hal A, we ran just a little over a mile and then I went and ran some more by myself.  I went back and found Kellie and told her good luck and then worked my way to the start line.

I don't have my watch with me now so i will record splits later.

I wanted to run this race at or under 1:23:00, I ran really hard during the month of November and wish that I could have ran hard during December, but due to being sick and holidays I really didn't run much in December and the first half of January.  I knew that I had lost some conditioning  and so I wasn't really expecting to much.

Mile 1 was faster than what I wanted it to be, there was instantly 3 people in my age group ahead of me and also Mary Anne was in front of me which surprised me.  I wanted to keep those 3 guys in front of me and with in reach and try to hang on to them and then maybe try and find Mary Anne.  I reeled in guy #1 at mile 10 and then guys 2 and 3 at mile 12.  I felt really good in those last 2 miles, I really think that I waited to long to make the move and I feel like I left some time on those hills around bloomington.  I usually can run hills faster than most people but for some reason I held back not wanting to get in front to early and then have them chasing me for the last 4-6 miles.  I felt good with the over all time, wished I could have ducked under 1:23:00 maybe I did if the course was longer than it should have been? Who knows, and who cares, I am just glad that it is over and am very excited to train in 2009.  Over all I felt really good the whole time, some minor belly cramps but legs felt strong the whole time and breathing never was short.  I started at a 6:16 ave pace through 6 and then lost a little bit on the hills and was averageing 6:20 at mile 10ish, and then finished with an average pace of 6:18. 

This was my 2 year anniverasy for running, I ran the 5k 2 years ago at the age of 29 in 24:34 and then ran the 5k last year in 19:14.  I have mase some good improvements over the last 2 years and I hope to keep up with the good training while trying to balance family, work and church duties, running comes 2nd to all of those. 

Splits will come later.....

This morning Kellie went to spin class so I had to resort to the treadmill.  I hate the treadmill, it always feels like you have ran 5 miles and really you have only ran 2.  I put a towel over the display so that I couldn't see the time and distance.  I watched The Italian Job on the PSP hoping to make it go by faster.  No such luck, at mile 2 I thought that I would have been on mile 4 I looked and I had only gone 1.87 miles... AAAAAAHHHHHHH.  I was going to run 6 but I knew that I had about 1 hour of snow plowing ahead of me.  I think that we got about 12-14 inches at our house, it was deep and wet on the bottom.  The school bus couldn't make it up the hill so all of the kids had to walk down to it, kind of funny.  If the roads clear up I would like to get another 5 in tonight on the roads.  Legs felt great and fresh, but they should after a week of golfing and Las Vegas sun.  Now back to reality.

It was a little chilly this morning and the roads were horrible.  I ran in my Yak Trax this morning and I was glad that I had them on.  I felt ok today, lower back and quads were a little sore from snow boarding yesterday.  It was a great day snow boarding, the powder was knee deep and deeper in spots.  It was a quiet morning, light snow the whole time and no wind.

ave pace 7:40

Kellie had spin this morning so I had to resort to the treadmill.  I took my old iMac and put it in front of the treadmill so that I could at least watch a movie on a larger screen, the PSP was just not big enough.  I need to start running longer so that I can at least finish a movie.  Today the move of choice was You, Me and Dupree.  I like the movie, but I still hate running on the treadmill.  Total running time 47:00, finished the 10k in 45 min and then walked for 2 more minutes.

This morning I had a bad headache so I really didn't feel like getting up and running.  Kellie is going running with some friends in the morning so she asked if I knew of a good 11 mile route.  I mapped a route and so I had to go and run it to see how the course was.  It was a good course and I felt really good.  I don't know if it was the warm temp's (34 deg) or the fact that I was able to wear shorts and a short sleeve shirt with sleeves.  I decided early in the run that I would treat this as a long tempo run with 3 quick miles between 7 and 10.  I am running long tomorrow morning but it will be cold and slower so I decided to tempo this run. 

Splits

1 - 6:52 (down hill)

2 -  6:58

3 - 7:03

4 - 7:01

5 - 6:58

6 - 6:58

7 - 6:59

8 - 6:49

9 - 6:50

10 - 6:40

11 - 7:04

total running time 1:16:13 - ave pace 6:56

Got home and rolled the legs with the roller stick and about 20 minutes of stretching.  I love dry roads and cool temps!

Today I met up with a new running buddy, Rich C.  He is from Spanish Fork and has been in my age division for the past 2 years but he is now 35 and is no longer in my division thank goodness because he is a fast runner.  WE have talked via email, blog and facebook but have never hooked up for a run until now.  We met at bishops corner and ran through the river bottoms and then up to Harry's Hill and then back to bishops corner.  It was a cold morning, i know that when I was driving to meet Rich my truck was registering 3-4 degrees.  When we hit the top of Harry's it was actually warmer up top than it was in the River Bottoms.  It was a great run we had a ton to chat about and it seemed to fly by.  I look forward to running with him more, especially this summer.

ave pace 7:40

Rich has signed up for the blog so if you see him on the blog make sure and tell him hi.

Last night I tried running on the treadmill but something was wrong with it so I was not able to run at all yesterday :(  I need to look at it tonight and see what the problem is.

This morning I started running at 5:15, it was a little brisk maybe 5-8 degrees?  I decided that Tuesday's will be my official speed day.  The plan that I have come up with is to start with a 5 mile tempo at half marathon pace 6:10-6:20 and then alternate every other week adding 1 mile each week until I hit the 10 mile mark.  On the alternating week I will do some quicker stuff like 800's and 1000's and some quicker 1 mile runs.  So today I started with a 3 mile warm up and the started the 5 mile tempo, and then finished with a good 2.5 mile jog back home.

Tempo Splits

1 -6:13

2 -6:08

3 -6:14 (slight up hill section)

4 -6:15

5 -6:10

ave pace 6:12

Next week I will do some quicker shorter speed and then move to a 6 mile tempo the following week.  I hope to be able to hold this same pace each time that I do it. 

PM - Met Dan at the mouth of Provo Cyn and ran up past Bridal Veil and back.  Dan has been an off road Ultra guy for the past 7 years, he never runs asphalt.  He use to run asphalt and was really fast but he has fallen in love with trail running and has ran 3 times this week on asphalt.  So when he called and asked to go and run on asphalt I jumped on it.  We ran 9 miles and averaged a 8:01 min pace.  It went by really fast and was great to get out in the warm air and chat.  This makes up for my failed attempt on the treadmill last night.

Ran again in the pm, and in the awesome weather.  I had to get some miles in this afternoon because Kellie went out early today.  I have really enjoyed running in the afternoon.  I like that I can wear shorts and only one long sleeve shirt.  I was amazed at all of the people that I saw running, I think that most everybody has cabin fever.  Great run legs felt fresh towards the middle of the run, kind of shaky at first but over all pretty normal.

ave pace 7:15 

Ran with Dan again today. We started at the mouth of Provo Canyon again and ran up 4 miles and back.  I am glad that he has started running again on the asphalt, it really helps me to get out when I can't run in the morning. 

ave pace 7:55

Ran with the S.F. Running group.  Mostly ran with Michelle, Rich, Mac and Ali.  It was a great morning, I actually ran in shorts.  There were some icy spots but over all the roads were clear.

ace pace 7:38 

Ran with Brandon Gordon this evening.  It is always fun to go running with him, the roads were really slick so I wore my trail shoes and my yak tracks.  We headed east on canal road and then around pretty little road and back.  No falls, just a couple of near misses for Brandon.

ave pace 9:57

Met up with Rich C this morning and ran around the golf course and back to Bishops.  He was a little late so that is why I got in .75 more than him.  We were going to do some speed work but the roads had just enough frost on them that it made them slick.  We held a pretty good pace and talked a lot.  I am excited for warmer weather so that we can do our speed work together.

ave pace 7:47

Woke up this morning to snow, not hard snow just big wet flakes.  Started at 5:30 and ran 2 miles with Michelle and Mac and then ran a 4 mile tempo around the golf course.  Mile split's from memory and Michelle yelling them out to me, 6:24, 6:14, 6:11, 6:07.  Finished off the run nice and easy.

ave pace for 15.25 miles 7:33 

Today I took the early shift, early today was 6 am how great is that.  I left the house and headed north out into Leland and then back behind ALA High School and then behind the Krishna Temple.  When I was crossing the highway I watched 2 deer get up and try to cross the road, just as they went to cross a truck slammed right into the first deer and the second one barely made it across the road.  The truck stopped and checked the damage on his truck, the one was laying in the road and cars were having to stop and go around the deer that had been hit.  I ran down to the deer and grabbed it by it's leg and had to drag it off of the road.  The baby deer "fawn" was sitting on the other side of the road waiting for it's mom to get up :(  It was kind of sad to watch, but I guess that is just the circle of life?  I am sure that the fawn will do just fine now that winter is about over and there are a lot of deer that live around that area.  Finished the run over to Woodland Hills Dr and then back home.  I ran 2 miles at MP and the rest were nice easy miles.  The weather was great, I had on pants until mile 5 and the took them off and ran in shorts the rest of the way.  Now we are off for a fun day of snowboarding.

 Ave pace 7:25 

Uuurgh I hate alarms and I hate snow and wind.  I don't know if my alarm didn't go off or maybe I  turned it off and didn't realize that I did?  Woke up late and looked outside and the wind was blowing hard and the roads looked wet.  Not a good time to do a 6 mile tempo run.  I need to move my speed days to Monday's, the weather has been great on those days.  I hope to get out tonight and hit the 6 mile tempo.

So after I had my butt handed to me at my bid opening I decided that I would go home and run my 6 mile tempo on the treadmill.  I ended up 8th of 15 bidders, I can't believe how cheap people are working for!

I started with a 1 mile warm up at 7:45 pace and then started the tempo.

total running time 37:42 for 6 miles ave pace 6:23!  I wanted to be under 6:20, but I ran the first half mile at a 6:40 pace and by the time I figured out that I was not going to be under 6:20 I couldn't run faster than 6:00 pace on my treadmill.  Oh well I finished and I can tell a huge difference when you do a tempo on a treadmill vs asphalt.  Watched Madagascar 2 and enjoyed running to that video!  Ended the run with a slow mile.

Left from the house at 4 pm and ran out and around pretty little road and when I was about to make my 2nd loop I saw who I thought was Shawn W running towards Harry's Hill.  I picked up the pace and tried to catch him.  I ran harry's in 7:18, this is an all time record for me.  I felt really good the whole way up and probably could have ran it faster but I didn't want to hit the puke zone!  Luckily Shawn ran to the top and turned around to run back down.  I talked him into running up to the Mail Boxes in Woodland Hills and then back to his house.  We chatted quite a bit and finished the run at his house, which was 10 for me and so with the jog back to my house it gave me .5 more.  Felt really good today, left knee cap hurt at first but pain went away after about a mile.

ave pace 7:27 

Started running at 8:00 this morning, what a great time to get up and run!  I ran in a long sleeve shirt, sleeves under that and shorts.  It was a bit chilly at first but when the sun finally came over tower mtn it sure felt nice.  The plan was to meet up with Rich C at Osborne Corner and run around the golf course with him because his IT band has been hurting him and so he didn't want to run long or fast.  I ran from the house and out 2 miles for a warm up and then I wanted to run 2 miles at or below 6:00 pace, then meet up with Rich and run 5 with him and then run another 2 miles quick back towards the house.  Splits

2 mile warm up 14:35, ave pace 7:17 wanting to get in the sun, so it was a quick warm up!

2 mile tempo 11:48, ave pace 5:54. mile splits 5:56, 5:51 I felt really good for the first mile and it seemed to go by real fast, the second mile was flying by and then I had that stupid sour stomach thing happen? I think that it might just be a mental thing, but I was able to finish strong and over all I felt really good.

I am calling 4 of the miles MP because when I met up with Rich he said that he wanted to run slow, but every mile was 6:56 or less.  I ran into two guys in the river bottoms and so I chatted with them for a while, I told them about the blog and they seemed really interested, so if you see a Julio or Victor on the blog welcome them.  After running that quick with Rich I decided not to run another 2 mile tempo, so I cruised on home listening to the Ipod and enjoying the warm weather.  The elk in ther River bottoms have not lost their horns yet I bet that by next week they should be gone.  I hope so, that is a good sign that spring is coming.  ave pace for 11 miles 7:16, 1:19:57

Swapped days with Kellie because she went to the Celin Dion concert and was going to get home late.  I met up with Rich this morning in S.F. and we ran over towards Salem and around pretty little road and back.  It was a good run, it was really warm with some sprinkles.

ave pace 7:44

Met up with Rich C this morning and ran out west into Palmyra and then into the River Bottoms and back to Bishops corner.  It was a great morning, probably could have ran in shorts ditched the long sleeve short and gloves around mile 3.  The birds were out and singing and the sun even started to shine by 6:50.  Felt good today, the legs and upper body have been really sore since the dodge ball tournament that we had with the YM and YW on Tuesday.  I thought that I was in good shape, but 2 hours of dodge ball really took a toll on me.  I was so sore Tuesday night and could not run last night.  Legs felt good today, upper body is still sore I hope to do some speed work on Saturday.

ave pace 7:41

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.  

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?

So today I ran the Hurricane Half Marathon.  I was hoping to break 1:20:00 but quickly realized at mile 5 that i would be lucky to to even finish.

Mile 1 6:01 - Running with Dustin kind of chatting a back and forth, he was giving me the low down on everybody that was n front of us.  I felt comfortable on this mile, but was thinking to myself that I probably needed to slow down and save some energy for the upcoming hills.

Mile 2 - 5:56 - Slight downhill on this section, still running with Dustin and still telling myself that I needed to slow down.  Dustin and I pick off a guy on this mile, just like Dustin said we would.

Mile 3 - 6:04 - There was a little uphill on this part, Dustin pulled away on this mile and was looking way strong.  I decided that I would just try and run my own race and try and run the hills strong.

Mile 4 - 6:24 - Starting to feel a side ache coming on, nothing to strong yet but I am trying to focus on getting up the hills at a good pace so that I could hit the downhills hard.

Mile 5 6:22 - Side ache is still there and starting to get more intense.  I am trying to push my fist into my side trying to push it out.  I am concentrating on my breathing, but with every breath in the pain gets stronger.

Mile 6 - 6:30 - Some good climbing on this mile, Nate is catching me pretty quick, I knew that he would be passing by at any time.  Stomach is cramped pretty tight, and I am now thinking that I just might not finish the dang race.  I knew that I needed to finish so that I could get into the Marathon.  I starting thinking that at least I would only have to walk 7 miles and not the whole race. 

Mile 7 - 7:08 - You can tell by this mile split that I was starting to hurt real bad.  I had to stop and walk right before the aid station and this is where Nate passed me.  He asked if I was ok, I said NO not really.  I walked to the aid station and got a good drink of gatorade and then hit the downhill section of the course.

Mile 8 - 6:28 - Stomach was still hurting, but it was easier to run downhill because I didn't have to breathe in as much for air.  Nate was still in sight and the rest of the field was a good .5 or more ahead of me.  I was glad that I could still see Nate, it kind of gave me something to chase after.

Mile 9 5:40 - I was trying to make up as much ground on the next 2 miles, because I knew that the course would flatten back out again and that there was some more hills ahead.  Nate is still with in reach but he is looking strong.

Mile 10 5:49 - Starting feel a little better.  I am glad that there is only a 5k left, and that I have made it to mile 10.  I never really looked at my watch for overall time, I was mostly watching it for overall pace.  I really need to get better at paying more attention to my watch as I get closer to the end of a race.

Mile 11 6:26 - I see Steve H at this mile, he is videoing some of the runners, and waiting for his wife to come by.  He said you look good, how are you feeling?  I asked how to get rid of a side ache?  He laughed and said just keep going?  Stomach pain is still there, but not as bad as mile 7.  I really had concentrate on my breathing, I couldn't breathe in real deep or the pain would come real sharp. 

Mile 12 6:46 - I hit this mile and I see Dustin STOP?  And he waits for me to catch up and I asked if he was ok?  He said that his hip was hurting, we chatted for a bit and he said you could still have a good time so go ahead and take off.  I passed another guy on this mile and was still chasing Nate and the 3rd place guy was with in sight as well.  I was hoping that Nate would catch him.

Mile 13 6:06 - This mile I told myself that no matter how bad it hurt that I was going to try and close the gap on Nate.  I knew that I wouldn't beat him, but I wanted to try and make up some ground on him.  When nate turned the corner on the grass to finish around the track, I thought for sure he would pass the 3rd place guy, but I found out after that Nate was thinking we would run around the track and that he would catch him there.  But the race finished just as you left the grass again.  He ran smart today, he went out slower that most of us and made up time on the second half of the course.  I was glad to finally hit the grass and really excited to see my dad and friend there waiting by the finish line.  I could finally see the clock and tried to kick to the finish so that I could maybe stay under 1:21:00.  But I missed it by 9 seconds.  Nate ended up finishing 18 seconds in front of me and the 3rd place guy finished just 7 seconds in front of Nate.  He almost had him.

So today I learned a lot about myself.  I was glad that I was able to hold it together and finish the race.  I kept on telling myself, Tyler you need to keep running through the pain, you are learning to adjust to things that happen in races.  Every race can't be perfect, there will always be things to blame a bad race on.  But you have to adjust your body, pace and etc and just keep on going if possible.  So even though I didn't break 1:20:00 I still feel like I had a great race.  I also learned some things that I need to change in my training and dieting.  THis race gave me hope for the Ogden half in 2 weeks.  I think that I will be able to shave 2 minutes off of this time if the stars line up for me and the body cooperates.  We left the race and headed for the Bear Paw and had breakfast.  I had a large bowl of their fat free oatmeal?? jk it is far from fat free.  We went back to the house and I showered and my friend and I went golfing while my dad went mothers day shopping.  Finished up at the golf course and then headed to In and Out and had some really good food and then to St. George Running Center to pick up my shoes that I ordered from Steve.  I can't wait to race in them at Ogden.  Hurricane City does a great job on this race, and I don't know who told me that this was an easy course, BUT IT IS NOT!!!!  This is a great half that throws everything at you, uphill, downhill, flat and some good rolling hills too. 

Went turkey hunting tonight, hiked 2 miles in and 2 miles out.  No turkey in the bag?  But legs were sore from the race.  Hope to get 9 miles in tomorrow morning.

Met up with Rich at Bishops Corner and ran out and around the golf course. The wind was blowing around the golf course, but it was a warm wind. I ran in my new shoes today and they felt great. It was good to run with Rich this morning, he is always good to chat with. Legs felt surprisingly good today. I really wanted to run some faster miles, but decided to hold off until Thursday.

ave pace 7:13

Ran at 5:00 am this morning.  Ran into Mac, we ran 6 together and then she left and ran around pretty little road.  I needed to get back home so that Kellie could go.  After I left Mac I ran 2 miles fast back to the house.

Mile 7  - 6:15

Mile 8 - 6:12

ave pace for 6 miles - 7:47.

PM - Went Mtn biking with some guys from the Ward.  We rode 3 miles up the gas line trail in Payson Canyon.  It is 3 miles of uphill climbing, this was the first time that I have been mtn biking in 2 years.  It was fun, but very hard at the same time.  I am counting 4 easy miles.  It was 6 round trip but I am counting 3 for the uphill and only 1 for the downhill.  I never really ran out air, but legs really started buring on some of the climbing.

Ran with Dan today for lunch.  We ran up to little baldy from Cascade Golf Course.  It was a lot of climbing foe the first 3.3 miles and then some good down hill and rollers back to the truck.  It was a great day for a mtn run.

Ran with Rich today.  He was late because his son woke up when he was leaving the house and he had to put him back to bed.  I got in an extra mile while I was waiting for him to show up.  We only had about 45 min, so I ran us up Woodland Hills Dr and then looped back on Canal Rd.  This was his first time running up Woodland Hills Dr.  Legs felt a little sore today on the down hill portion, I think the mtn biking and trail running caught up tp my quads.

ave pace 7:33

Ran with Rich today.  We met early so that Kellie and Heidi could go out and run.  It was a little brisk this morning.  I was glad that I had gloves on, hands still got cold but for the most part of the run everything else stayed warm.  Legs felt really heavy today, I think it had to do with the mtn biking and trail running this week.  Plus I hiked a lot this week turkey hunting.  I hope the legs feel a lot fresher next saturday!

ave pace 7:20

I really hard a hard time getting up this morning.  I guess it wasn't hard getting up, just hard to get going.  I never real got into the run until mile 3, after that I started to get into a groove and things started to click.  The weather is perfect right now!

ave pace 7:14

Lunch run with Kellie.  It was a bit chilly at first but then the wind died down and it warmed up a bit.  It was a blast running with her in the middle of the day.  We need to do more of this, but with work and the days getting warmer it is hard to do.  This pace seemed easy for her, I know that she could have ran a lot faster.

ave pace 7:58

The morning started at 4:00 am, Kellie and I got up and got ready and then went down for some breakfast.  We met up with James H, Bill and Dustin.  We gave them a ride down to the bus pick up and then we split our ways because they were running the full marathon.

Kellie and I boarded the bus and headed for the start line.  It was a brisk morning, luckily they had some fires going.  I love how organized this race is, it is by far the best Half Marathon that I have run.  The race began about 3 minutes late, but I can handle 3 minutes.  I ran into Sasha at the start line and I could tell that he was scoping out the competition.  I could tell that there wasn't going to be much for him, maybe 1 or 2 is all.  I wanted to finish under 1:20:00 and at least place in the top 10 overall and top 3 in my age group.

Mile 1 6:03 - I started out in like 13th place, I could tell that there would be some guys that would drop off after about a mile so I wasn't to concerned at this point.  I was running behind a kid that must have had both pockets full of sport beans.  It was getting really annoying to listen to.  I passed him just so that I didn't have to listen to that racket anymore.  I wanted to make sure that I didn't go out ot fast, I really watched my pace on this making suer that I didn't get to excited and go out to fast.

Mile 2 6:22 - This mile has a good incline to it, I picked off two more guys here on this mile and was now in 7th place and feeling good.  I ran in a new pair of racing flats and really wasn't sure how I would like them.  They only have 17 miles on them and they were not fast miles.  I could still see the lead pack and the rest of the guys that were in front of me.  I had a guy with yellow shoes in front of me that I was making sure he didn't pull away from me to far.

Mile 3 6:07 - Back on some flat ground and thinking to my self, wow these miles are coming quick.  I set my watch today for average pace and overall time.  I usually have the miles showing too, but I really wanted to concentrate on making sure that I paid attention to my overall time.  Shins are a little sore on this mile and I am thinking that maybe I made a mistake by wearing these new shoes?  I grabbed a drink of water and continued chasing yellow shoe guy.

Mile 4 6:07 - Shins are still a little sore, but now I can feel a slight side ache coming on????!!!  I thought to my self, here we go again!@#@#  I swithced up my breathing and really concentrated on making sure that it didn't grow into a bigger problem.  Yellow shoe guy is still in front of me.

Mile 5 - 5:55 - I decided that I would eat on of my roctane's at the aid station.  I was hoping that it would help my side ache.  I passed yellow show guy just after this mile and was starting to feel a lot better.  I knew that this was the part of the race that I needed to make up for lost time that I lost on the harder part of the course.

Mile 6  5:59 - Things are starting to click now, I am feeling good that I am now in 6th place and that I am almost half way. 

Mile 7 5:55 - I am pretty much all alone now, yellow shoe guy is quite a ways back and I can't see number 5 guy at all.  This is a good thing and a bad thing.  I like when I have somebody to chase, but I don't like when I have someone chasing me.  I am still trying to put some time in the bank for the last 3 miles of the race.  I am still feeling great and I actually couldn't believe that I was already at mile 7.

Mile 8 5:53 - I catch a glimpse of #5 guy and so i start thinking to my self?  Maybe I can catch him?  But I also knew that there was still a lot of race left, with 3 flat miles at the end.  I kind of start to feel sluggish and decide that I would eat my last roctane at the next aid station.

Mile 9 5:43 - I was trying to run the tangents as best as I could.  They had the left side of the road closed to runners.  So I had to run as close as I could to the middle line to hit the tangents as best I could.  Sasha said after that because that side of the road was closed that it added .1 to the course?  I ate my last GU and could see that I was just about out of the canyon.  My average pace was right at 5:59 up to this point, I wanted to be under a 6:00 min pace when I hit mile 10.  So I knew that I needed to pick it up a bit.

Mile 10 5:38 - I felt really, really good on this mile.  I love roctane GU, maybe it is more mental but I can always tell a difference when I eat one and I was glad that I only had a 5k left and that I was still feeling good.  I could still see #5 guy and was hoping that I could close the gap on him.

Mile 11 5:57 -  this is a fairly flat mile with some small rollers on it.  I was glad that it was mostly coverd from the sun by trees.  I closed the gap more on #5 guy and was still feeling good, but was ready to be done at the same time.  I knew that there would be a long straight stretch to the finish line, and that is when I would try and catch #5 guy.

Mile 12 6:13  - LEgs started to wabble a little bit on this mile.  I could feel me slowing down.  I decided that I would take gatorade for the last mile.  I was a lot closer to #5 and was thinking that I could pass him if he didn't have a huge kick left in him.  He never looked back to see if I was getting close.  So I decided that I would get close and then try and pass him with about .5 to go.

Mile 13 6:12 - I am ready to be done running adn can now see the finish line.   I swear that at times it looked like the finish line was getting further away?  Must have been an optical illusion?  I finally caught up to #5 guy and could see that he had a fastrunningblog tank on but I didn't know who he was.  I passed him and said good job he said you too, and then I took one glance at my watch and knew that if I hurried that I could maybe get in under 1:19:00.  I wish that I would have paid more attention to my watch on miles 11 and 12?  I didn't realize how much time I had lost.

Mile .1(9) Almost .1 to long?  But that is off of my garmin - 5:54 pace  I kicked pretty hard the last .5 but knew that I wouldn't get in under 1 :19:00, so I slowed down a bit and took in the roars of the crowd.  It was fun being all alone running with that many people cheering for you.  I heard the announcer yell my name and where I was from and once again the crowd went wild.  The crowds in Ogden are great.  I love that race and I will run it every year.

We waited for some friends to cross the line, both for the half and the full and then we headed out of Ogden for the journey home.  I have a lot of work to do before St. George in October, but I am glad that I am not to far out of shape.!

No running, legs still a little sore

No running today, I went turkey hunting and then planned on running tonight.  I had a dentist appointment and had to have a tooth extracted so he told me no running for 2 days!

I

Left the house in St George this morning at 6:30 and ran out towards snow canyon and then looped back home.  It was a great morning, the temp was a little warm but still good.  I stopped at the ball park and grabbed a drink and then stopped for a drink on the sunbrook golf course.  It is the best drinking fountain that I have found while running.  To bad it is only a mile from the house, but it is a great fountain to drink out of.  My mouth felt fine, I think that I could have ran yesterday but I really didn't want to get dry socket.

So the VACATION is OVER!  I can't believe that I only ran 11 miles last week!!  Wow I really slacked off, but hey now I am in for the long haul until St. George.  I guess that I will still try and kill my turkey this week, and then run in the evenings. 

We got hoime from St. George and went to a BBQ and then we came home and I mowed the lawn and then headed out for a evening run.  I left the house with no real plan, just run and see how things felt.  I started to get a side ache on the left side of my stomach, at about 1.5 miles but it wasn't bad enough to stop so I kept on going.  It left at about mile 3 and then returned just before mile 5.  I ran out past Osborne Corner and to the bottom of the Tree Road Hill and then turned around.  I thought that I would try and tempo 2 miles and see if that would get rid of the side ache. Mile 6 6:09, side ache is still there but going away.  Mile 7 5:47, side ache is gone and I am feeling good, this pace didn't feel hard until the last .25 but overall I felt fine.  Finished the last 3 miles at a good pace and was surprised at how good I felt after taking a week off.  I hope to get a schedule built this week for St. George, I really didn't have a plan last year so I hope to get something built so that I have something to follow.

ave pace for 10 miles 6:58

So the battle to get out of bed was not quite as bad as Wednesday, but it was still a struggle.  Now that my turkey hunt is over I won't be getting up at 4am every other day!  I ran the same route as Wednesday, out 4 to Powerhouse Rd and back.  I didn't see any pheasants this morning, but I did see 5 deer 4 of which were bucks!  I am really loving the morning temps and weather I wish that it would stay like this all year.  Legs are feeling fresh and I am looking forward to a good season of marathon training.

ave pace 7:17

50 push ups

10 pull ups

Real crazy week. I just built my 17 week schedule, so it is time to get busy.

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.

total run time for 9 miles 1:03:50 

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.

total run time 8 miles 58:41

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.

total time for 13.1 1:37:12

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.  

total running time 15 miles 1:51:52

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.

total run time for 10 - 1:13:07

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.

total run time for 10 1:14:11

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.

total run time for 13.2 1:37:12

Running the wasatch back.

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.

Ran a mile with Jason.

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.