EXTREME MAKEOVER 2012

6 Miles with Riley tonight, we ran from my house up to the mailboxes in Woodland Hills and then back to my house via Salem Canal Rd.  This is the first time that I have run with Riley, I have asked him many times and but he has been afraid to go with me.  But after running with him I will be afraid when he his faster than me because he will run me into the ground.  He really pushed the last 2 miles and he did a great job.  Hope to run more with him...

Ran with Travis and Michelle this morning, plan was to run 60 min easy and then finish with a 6 min run @ about 5k pace.  We ended up running the slower miles right around an 8 min pace and then on the 6 min I averaged an 5:57 pace just got just over a mile on that.  Travis and Michelle did great! 

Went to the gym tonight and rode the spin bike for 7 miles and then ran 3.1 miles on the treadmill.  Nothing to great, but I do have a hard workout tomorrow so I really wasn't going to push things at all.

Met up with Travis and Michelle for a COLD early morning run.  The temp in my truck said 8 at the church and it got up to a balmy 10 by the end of the run.  We ran 3.5 mile warmup and then started our 3 mile tempo at the corner of 5 mile square.

mile 1 6:16

Mile 2 6:14

Mile 3 6:08 ave pace 6:12

Michelle, Travis and I are so close in pace that it makes these tempo runs fun.  I felt great through mile 2 and then at mile 3 I started to get a sick stomach.  My kids were up all night throwing up and I think that I kind of had a sick stomach.  I ran about these same splits in st george 3 weeks ago and it seemed easier down there???  I felt like I had some left in the tank, but the stomach issues kind of sucked.  Legs felt great and the lungs were pretty good considering the cold temps.  Can't wait until next weeks speedwork!

Went to the gym this morning and ran on the treadmill, I really didn't feel like putting on layers and layers of clothes so I opted for the gym.  I can only stand running on that thing for 5 miles though.  I always get so bored that I end up running faster by the end just to get it over with.  Looking for some longer miles tomorrow.

Early morning run with Travis and Rich, nothing special just some good conversation.  I really enjoy running with these guys.  It was about 8 degrees when we started and got up to 11 when we finished.  We headed out west first and then finished through the river bottoms at the end.  Good pace over all and glad to be done.

Got up to run outside and the temp was 1 so I decided to go to the gym instead.  Really didnt have a plan so I started with a 2 mile warmup and then decided to do 4 .5 mile repeats, with a .5 mile rest.

1 - 5:56 pace

2 - 5:49 pace

3 - 5:42 pace

4 - 5:39 pace

This was easy to do on the treadmill where you can set your pace just hold it.  I felt like I could have done 2-3 more of these but decided not too.  Finished with a 1.5 mile cool down and then headed home.  When I walked out of the gym I almost turned into a popsicle because I was all sweaty and it was 1 degree outside. bbbrrrrr hopefully it warms up tonight.

Met up with Rich and Travis for a nice 9 mile run this morning.  We met at Bishop's and ran around the golf course.  Temps were perfect and the wind really wasnt all that bad.  I enjoy running easy after a half marathon.  Not sure if my legs could take a speed workout this week.

Went running with my son Evan.  Plan was to run out 1.5 and then back, but he got a little tired just past .5 and turned around and went home.  I ran up 2 miles and then turned around and headed home to chack on him.  Come to find out I think that he has strep so I am glad that he turned around.  Great weather and actually felt pretty good to only go 4!

I was going to meet up with Rich and Travis this morning but they both no showed on me.  Rich had a meeting and Travis got sick so it was just me myself and I this morning in the dark and cold in the Spanish Fork Riverbottoms.  I really dont mind running by myslef, I actually had a lot to think about today so I had some time to sort things out in my head.  Legs felt good today, and I registered for the Hale Center 10k on saturday.  It is my birthday on saturday and what better way to spend the morning????

ave pace 7:35 9 miles.

Decided that I would run this race only because it was my birthday and I thought that it sounded like a fun thing to do on my birthday. The race started on time and the course was a tough one. I started out in a pack of guys adn had no idea what place I was in until the 5k/10k split and I soon realized that I was in 4th place. I felt like I was running under control and not pushing it real hard not knowing how my conditioning is this year after being injured all last year. By mile 4 I knew that I was not going to catch the #3 guy and at the start I knew that the #1 and #2 guy were going to be fast. They had on Big Sky Cross Country Championship gear on. Mile 4 was a dandy and mile 5 was not as easy either. I was glad that I was able to recover after all of the hills and finish strong. Kellie and the boys came over and watched and then we went to cafe rio and then Kellie and I had a great night out for my birthday.

The course measured short....Some people had 6, others 6.08 but no one had 6.2, very frustrating.

Ran out to Osborne corner this morning and back.  Nothing special, just a lazy run really.

No running, just a nice 1 mile hike out on the ice at Strawberry to do some fishing. The way back was kind of brutal, had to drag the sled up a hill about a block long.  It had the auger, 2 tents, all of the poles, tackle boxes and gas can.  Got to the top by myslef without stopping and the guy I was with said...man you would have been a good pioneer!!

Ran from Crisp's in Salem to the ALA track to meet Michelle and do some 5x1 mile repeats.  When I got there the track was still covered in snow.  I ran out to the parking lot and Michelle had ran to the SF track and it was covered too.  So we had to resort to the riverbottoms in SF.  We did the repeats between mile 3-4 of the speedy spaniard course.  We found the 3 mile mark and I kind of had an idea of where the 4 mile mark was.  1-4 were between 5:48 adn 5:59 and the last one I kind of tanked and got a 6:11.  I was glad to be able to run 4 of them under 6:00.  Legs got a little heavy, breathing was fine just need to do something every day!!!

Left the house and ran up to the woodland hills mailboxes and then back to the house via salem canal rd.  I love this run but for some reason today I really dragged the whole time.  I bet it had nothing to do with the amount of food that I ate yesterday.  Not good to fast all day and then go to a superbowl party....:(

I really dont blog anymore due to time, work and my lack of training for the past year but I was asked if I would write a race report so here you go.

Kellie and I started running this race 4 years ago and we instantly fell in love with the course and how well organized it is.  This year we made it a family affair and took the whole fam up to Ogden to cheer Dad on.  We got up to Ogden and checked in at the Marriot and then went out to dinner to our favorite Italian place up in Ogden, then went for Ice Cream and then finally got to bed.  Ivie slpet so good and actually got up 10 minutes before I was supposed to wake up.  So it worked out just right.  I got ready and headed down to get some breakfast before heading to the bus.  The weather was perfect at the start line.  I ran into a bunch of friends and chatted with Josse and her sister for a while before getting ready for the race.  I used the potty once more and then shed my pants and sweater and headed for the start line.  I didn't recognize and super fast guys at the start (including myself) but their were a couple that "looked" fast.  I was hoping for a 1:21:?? today but I knew that would be a stretch for me.  My PR on the course was in 2009 and I ran a 1:19:04 and placed 5th that day behind some really fast guys.  I knew that I was in no shape to run a sub 6 half today but I wanted to push myself.  I dont have my watch or my splits right now I might post later, lets just say I only had one mile that was under a 6:00.

I started out in 5th place and was behind the 1st place girl that was running with another guy, about mile 6 I passed a kid that said he had broken his ankle??  He looked like he might have gone out a little fast?  So that now put me in 4th, so I was thinking if I could just catch the guy in front of me I could possibly take 3rd...well shortly after that I young kid came up behind me and said come on lets go get 3rd??  He must have went out real slow and then turned it on after the dam.  His legs looked fresh and he never really got a huge lead I just couldnt catch the kid.  At mile 10 I caught the girl and number 4 guy and I never did see them again, I tried my hardest to catch #3 but he kept looking back and every time I got close, he took off.  At mile 13 Kellie and the boys and Ivie were standing waiting for me, I grabbed Evan and had him run the last .1 with me which was at a 5:37 pace and he held on just fine.  I saw the clock and knew we were close to 1:21:?? but I waited to long for the kick and ended up just over at 1:22:06.

I felt really good about my race, my training has been horrible since we had the baby.  Not that I have been doing much at night with her, just very tired in the mornings.  The winner ended up with a 1:20:30 so he must have crashed at the end, I really closed the gap on him and #2.  Sad that my time from 2 years ago would have crushed the 1st palce this year but I know he has been training hard and he ran great.  I know that I can be back to where I was 2 years ago with some good consistent training but life is real busy and my boys are needing more of my time with their sports and activities.  Running is not my job and I enjoy to many other things, so I hope to just stay in OK shape and just enjoy the sport and realize that my "glory" days are over but now it is time for my boys to have theirs...It was a great day, the boys and Ivie were awesome and I reallt missed having Kellie at the start line with me...next year for sure!

Got out late last night and ran 5 miles in the muggy heat...Pace was pretty swift, but I think that it was because I just wanted to get home.  No foot pain, hopefully it has left for now.

Met up with Travis this morning and we ran around the golf course and started our 1 min on 1 min off intervals.  We decided to only do 8, but for some reason that seemed really hard.  I have lost a lot of speed over the last 3 weeks with the foot problem.  No real pain in the arch, just some slight irritation.  I hope that I can keep it up, I am sick of being injured.

Physical Therapist has put me on a 5 mile max running schedule.  Lucky for him it started to hurt at mile 2 so I turned around and went home.  I guess that I have Tarsal Tunnel which is the same as carpal tunnel, just in your foot.  Stretched good after the run and walked around the block.

Out 2 miles again and then back home..I felt like I could have stretched this out to 5 but I decided to stay on the safe side of things so I only went 4.  Foot really didnt start to hurt today until mile 3.  Stretched again and then had to go inside and feed Ivie so that Kellie could go running...took her forever to drink the bottle because she kept stopping to smile at me..she is a doll.

Kellies mom slept over last night so we were able to run together this morning.  We decided to try and run 5 and it actually went well.  My foot really didnt flare up until mile 3.5 and then it never got real bad.  We averaged atound a 7:50 for the run, fun running with Kellie.  I go to the PT today so hopefully each day will get better.  Just need to stay consistent and I think that I will be ok.

Biked over to my friends house to get my truck in SF, didn't get to run because Kellie ran the RHPC half marathon.  I like getting on the road bike, but I really love running.

Got out the door before Kellie, I was hoping for a non foot pain run but no such luck.  My whole foot started to hurt around mile 1 and then by 2 it was pretty sore.  I stopped and stretched it for a second and then continued on.   The pain did subside a little and then every mile after I would stop and stretch my calf and foot, it seemed to help.  No pain after the run and I did average a 7:16 for the 5 mile run.  I miss the days when I could just step outside and just run pain free..

5 Minute walk starting out and then ran for 15 minutes down Salem Canal and then back 15 minutes.  Finished off with a minute walk back to the house and then some stretching.  I am really hoping to get some motivation to get back into shape.  It has been since 09 and I am ready to be injury free.  I have called upon the powers of a great friend to help me achieve this goal.  It will be a slow start but I know it will help me in the end...  My workouts wont be anything stellar for a few months but at least I have a goal and a good friend that is willing to help!!!

Well another slow day of running this morning.  I went out 15 minutes down Salem Canal Rd and then back home.  Walked for 5 min warm up and then cooled down with a walk home, stretched when I got home.  Waiting for my schedule from my "coach" but for now it is only 3 days a week 30 minutes each time.

Met up with Rich this morning and ran for 40 min.  We actually went over by 24 seconds.  I haven't ran with Rich for a long time so it was good to chat with him.  The temps were in the single digits when we started but it warmed up to 13 by the time we were finished.  This was and will be my long run for the next couple of weeks.  Felt good to be out!

Warmed up with a quick 5 min walk and then started out on my 40 min run.  Ran up Elk Ridge Dr and then across to Loafer Cyn and then had to add on some minutes so I ran across the highline canal rd and then back home.  I got my schedule yesterday and I am so excited to see the results that come from using it.  

Today the scheduled showed 35 min easy run.  I ran east on salem Canal Rd and then back home.  When I got home I looked at the schedule and I should have only ran 30 min..oops.  I will take 5 min off of tomorrows run.   Saturday will be my long run which will be 60 min, I haven't ran that long since Thanksgiving Day.

Today was another slow and boring run.  I did switch the run up a little and decided to run out towards Stoke's and back.  The only problem is that when you run behind Stoke's the only thing  you can smell is pastries.  It kind of made me hungry, but at the same time it really didnt sound that good.  Got home just in time for Kellie to head out the door.  Today was supposed to be a 45 min run, but I ran 5 min longer than yesterday so I cut 5 off today.  No running tomorrow, I think that I will do some yoga/stretching to get ready for my 60 min run on saturday.

Scheduled showed a 60 min run today.  Left the house about 8:40 and decided that I would run in shorts because it was 37 outside.  Its not very often that you can run in shorts on New Years Eve.  It was a good idea until I started running.  It got a bit chilly but by the time I hit Zephyr road the sun popped out from behind loafer and it was a warm welcome to my legs.  I know that I wouldn't hit 8 miles today because I'm not suppose to run real fast, though it was kind of tempting to round up to 8 miles.  This has been a good week of running for me, I would say the best in a long time.  Body doesn't hurt at all, except my lower back is a bit tender, but I think it is just because I am getting back at it.  Next week is going to be a tough week, I run everyday and do some speed on Thursday, I am so excited!!!