EXTREME MAKEOVER 2012

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.