EXTREME MAKEOVER 2012

Left the house at 5:00 am this morning and ran out towards tree line road and back.  It is hard no running with the Garmin.   I dropped mine Saturday morning before the race and it broke into 4 pieces.  I might send it back to get fixed or I might just buy a new one.  It was hard to remember to hit the lap button at the mile marks.  This is a route that I have every mile marked either by a telephone pole or something that I have stuck on a fence post.  My calves felt great today, I think that it was from the hiking that we did last Monday with poor hydration.  So over all it was a good morning, I did see a baby fawn that was maybe only 2 weeks old.  It was trying to jump through the fence, I was glad that it didn't get stuck!  See you tomorrow!

total time for 10 miles 1:11:23

I rgot up this morning and headed out to Osborne's Corner to meet up with the SF boys.  I decided that I wanted to do some tempo miles today, instead of 3min repeats.  I stopped and stretched at the corner and then started my first 5k tempo.  I wanted to do the first one at 10k pace and then the second 5k at MP.

10k pace tempo splits

mile 1 - 6:02

mile 2 - 6:00

mile 3 - 5:48

mile .1 - 35.13 (5:38 pace)

total time for 3.1 18:24 (5:56 ave pace)

I jogged a mile and ran down into Canyon View Park for a drink and then started the second 5k at the start line of the speedy spaniard.  I wanted this to be between 6:30 adn 6:45.  This has a good mile of uphill to start with and then some down and then flat for a good mile.

MP 5k splits

mile 1 - 7:01

mile 2 - 6:27

mile 3 - 6:16

mile .1 - 38.56 (6:19 pace)

total time for 3.1 20:22 (6:34 ave pace)

For some reason the second one seemed harder than the first.  I think that maybe I took to long of a break in between the first and the second one.  I should have only jogged for 3-4 minutes?  I finished the last 5k on dairy road and so I had about 3.5 miles to get home.  I really need to remember to put some water and GU out on monday nights before a hard work out.  Claves are still pain free, so I hope that they continue to stay healthy so that I can race well on the 24th!

Man alive I could not get my lazy butt out of bed this morning.  I guess that I stayed up to late playing with the new garmin.  I finally put enough guilt on myself that I drug my butt out of bed.  So in all it cost me 2 miles!  No big deal, I guess that I can "maybe" make that up tonight.  

I love the new watch, it is very comfy and it is very easy to use!  Since I was short on time I ran out 4 miles to power house rd and back.  I hate that they chipped Salem Canal and Power house Roads!  It is so annoying running on those loose rocks, and it is very loud.  Normally after you chip a road you come back and sweep the road and then spray them with another coat of oil so that you don't have loose rocks all over the place.  Oh well I guess that being a road guy I would be the only one to notice that kind of stuff!

total run time for 8 59:18 

Today I ran a different route than normal.  I ran north out behind the ALA School and then back home.  It was a nice cool morning out in the fields.  I decided at the last minute to take the iPod with me, it made the run go by a little faster than normal.  I hope to get a longer run tomorrow.  I am really liking the new garmin 405, I need to experiment with the heart rate monitor.

total run time for 9.5 1:10:08 

Today I met Rich at the Jack Rabbit Gas Station and we then drove up to the Hobble Creek Golf Course and ran 7 miles up the right fork.  We ran the first 7 miles uphill at a 7:42 pace and then ran the last 5 miles at 6:50 or less.  It was a great run, the temps were perfect and the course is beautiful right now.  We ran into a couple of guys on the way down and ran with them for about 2 miles.  Great run, right calf is a little sore.  I hope it feels better by next friday!

total run time for 14.33 1:35:13

Today I hiked up to the top of Mt Loafer with the scouts.  The scouts do a program every July called "On Target".  You sign your scout troop up for a mtn top in Utah and then between 11:00-1:00 you signal the other troops with mirrors.  WE picked Mt Loafer because it is right above Salem and close to home.  We started the hike at 8:00 am and at 7,600' in elevation.  It is 6 miles up and 6 miles back and you climb up to 10,800' in elevation.  There is a good 2 mile stretch that is really steep and the rest is pretty doable.  We pushed the pace on the way up because we kind of got a late start.  We reached the top and started calling the other troops that were on other mtn's.  We were able to signal Mt.Nebo, Lake Mtn, Timp, American Fork and Springville.  WE called several frinds in other cites and they were able to see us too.  It was a fun hike up but I was not looking forward to the steep hike down.  After about 2 miles I decided that I would run the rest of the way.  It seemed to be a lot easier to run than walk.  I had two scouts that were able to keep up the whole time.  I had several close calls of falling but only ended up only crashing once.  Luckily a great big bush caught me, and it really didn't hurt that bad.  One of the scouts fell pretty good, but he just got up laughing.  We stopped at the creek back at the trucks and washed our feet and legs, and soaked our heads in the cold water.  It was a fun day and I feel like I ran a marathon today.  I hope to take it easy this week so that I can have a good race on Friday.  I will try and post some pics from the hike tomorrow.