EXTREME MAKEOVER 2012

Today was my day to run the P.M. shift.  I wanted to run slow today, I am still a little sore form the race on Saturday, not as sore as I was when I ran down Payson Canyon 2 weeks ago.  On my way home from work I called my friend Mike L, he is a Foreman for me at work and has started running this year.  He has lost over 100lbs and is still loosing every week.  He is almost out of the Clydesdale class.  He asked if I was going running tonight and I said yes, are you?  He said yeah at about 8:00, I asked if I could go with him, that way it would force me to run slow and not hurt myself.  I met him at jusst after 8 and we headed up 300 W in Salem and then up past Loafer Elem, where we chased a Skunk for about 100yds, it would not get off of the road, finally it ran off into the bushes and we went on our way.  We hit the Highline Canal just above the power station and headed NE and ran clear to the Dream Mine and then down past BYU dairy and then past Orton dairy, and then back to his house which is near New Ways.  He ran so well, i am so impressed with his performance and fitness.  We didn't stop one time, not even for him to eat a GU, or take a drink of water.  I packed 10oz of water and didn't even drink all of it.  He packed 16oz and finished it off in the last mile.  It was a perfect night and a perfect pace for a post race run.  We averaged a 10:28 pace and believe it or not I burned 1700 calories, it was awesome to listen to him talk about running and how he has caught the BUG!!!  He wants to run Snow Canyon Half and Painters Half and he even wants to run St. George next year.  He thanked me several time for heloing him loose his weight, I told him I only gave you a plan and a goal and that he was the one that put the plan to use and made the goal come true.  This is what makes the sport so AWESOME, I am so thankful for my ability to do what I can do on a daily basis.

I would have to say that Kellie and I have the most screwed up running schedule out of anybody on this blog.  But some how, some way we always seem to make it work.  I left the house tonight at 9 pm and headed down to my 800 meter course that I have marked out down in Leland.  I took 2 glow sticks with me and broke each of them and set them in the middle of the road at both ends of the course so that I could see when I was getting close to the end of the 800.  I wanted to do only 4 800's and then a 6 mile easy run, last night helped by going slow, but I needed to get the legs moving again.

Warm up 2.5 miles ave pace 7:56

800's

1 2:38 (felt easy, but knew I had to slow down for the next 3)

2:00 rest

2 2:39 (still trying to get around the 2:45 mark)

2:00 rest

3 2:42 (learning to hit the pace I want and then timing it with my breathing and foot turn over, a lot to think about in a half mile)

2:00 min rest

4 2:45 (this still felt good, legs had no pains and they felt light, breathing pattern is a key part in doing these from what I am learning.  If you don't breathe consistantly from the start to the finish it makes your pace jump all over the board)

Next time I would like the split's to look the other way + - not -+, this is only my 3rd time doing these so I still have a lot to learn.

3 miles into Spanish Fork and back, 6 miles total. ave pace 7:46

I like doing these in the morning, with not a lot of food in the stomach and a little cooler temps.

Today I met my friend Dan, who is running the Wasatch 100 on the 6th of Sept.  He is tapering and needed to do an easy 10-11 miles today, not to mention I needed to get use to running on dirt because I am pacing him from mile 75-100 the finish.  I will meet him at Brighton Ski Resort on Sunday the 7th @ 1:00 am and the run 25 miles to The Homestead.  We drove up to the Soldier Hollow trail head on the North side of Deer Creek Res.  There is a trail that runs along the North side of Deer Creek, starting at the Dam and heading towards Soldier Hollow.  It is about 7 miles from one end to the other.  We did an out and back, 5.5 miles out and the same back.  It is a nice road base trail, there are mile markers and even a bathroom stop in between.  It is not a flat course, nice rollers most of the way.  It would be a great course to do a long tempo run and see if you could hold a 7-7:30 pace.  It owuld be tough becasue it is not a totally flat course.  Great start to a Thursday morning.

Today I was going to run a short 5 miles with Dan, but our schedules would not work together.  I had to met a paving foreman in Mapleton, so after we met I had him run me up to the start of the Habble Creek Half.  I left my truck at mile 10, so that I could run back to it.  I started running at 2:15 pm and wanted to try and average an over all 7:00 pace for the run.  It was kind of hot once I got out of the canyon and atarted running on the trail, and there was a head wind the whole way down the canyon.  I wsa glad that I didn't have to run another 3.1 miles today, now that would have been a hot 3.1 miles.

10 miles ave pace 6:46.

Today we met up with the SF running group, and Tom, Nathan and myself ran with Steve, Carl and Darin.  We ran out to Harry's Hill together adn then from there Carl and Steve dropped the hammer and cruised up that hill like it was a down hill run.  I ran with Darin and Tom and Nathan were right on our heels.  We then went over to Salem stopped and grabbed a drink and then went down around the Krishna Temple and into the ball Park.  Darin and I ran together from woodland hills dr to the ball park and Tom followed, he was still sore from his Wednesday Payson Cyn run.  We grabbed a drink and then headed in to the river bottoms and once again Steve and Carl left us in the dust.  Darin's knee was hurting so he cut his run short.  I follwed behind Steve and Carl trying to keep the in sight.  It was 2.5 miles @ a 6:45 pace up to Osborne corner.  we stopped for a drink again and then made our way around the golf course.  We did a 2 mile tempo run from 20-22 at a 6:10 pace.  Carl was just ahead of me and Steve was off like a rocket I would guess a 5:20 - 5:25 WOW.  We jogged slow the rest of the way back to the stake center.  I ran with tom until my watch hit 23 miles and then back to the church.  Kellie was not back yet, so I jogged back to heart break hill waited for a minute and then jogged back to the church.  I felt good today, no real fatigue or pains.  Ice bath and Endurox and lot's of peppermint and deep blue oil.

ave pace for 23 7:32

ave pace mile 24 SLOW