EXTREME MAKEOVER 2012

Ran tonight with Brandon G, my knee's were still feeling a bit sore today so I called Brandon and asked if he would go run with me.  I like running with him because he is always full of stories and can always make you laugh.  We ran over to Woodland Hills Dr and then back to 100 East and then down around the pond.  The lights were on and the pond looked cool.  It was a beautiful night for a run, warm and no wind.  Legs and knees started feeling better after mile 1 so I should be ready for the long Marathon Pace Tempo Run tomorrow....:)

ave pace 9:57 - This was a good pace and distance for Brandon.

Today was an early morning start.  I met up with Steve K and MichelleL for some early morning speed work.  The plan was to do a 10 mile tempo run at or below marathon pace?  We decided that marathon pace would be 6:25-6:30, that is for Michelle and I.  I felt really sluggish for the first 2 miles and then I kind of got into a groove.  Miles 4-7 felt really easy, 7-8 were hard and 8-10 were getting really hard?  I fought a stomach cramp for a while and it was really starting to bother me around mile 8.  Legs felt fine but the stomach was just not cooperating?  Michelle and I would jockey back and forth on the lead runner while Steve was always in front.  At mile 9.6 I really wanted to be done and could feel that my stomach was in knots?  Michelle pulled away and then with .2 left I decided that I wouldn't finish a 10 mile tempo run weak with only .2 left.  It always feels good to be done with a long hard run like that, and I know that I always say that when I finish one.  It has been nice to have Steve come out with us, he is very smart and knows a lot about the sport. 

Splits 

Mile 1 6:38

Mile 2 6:31

Mile 3 6:36

Mile 4 6:11

Mile 5 6:10

Mile 6 6:19

Mile 7 6:20

Mile 8 6:21

Mile 9 6:17

Mile 10 6:18

1:03:46 for the whole run

ave pace 6:22.6

Ran back to the corner and stretched for a bit and then headed home and drank some endurox.  When I got to work I found out that I had to drive to Vernal to look at a job that is bidding, it was kind of a surpise bid, so I spent the whole day driving and looking at a future road in the awesome town of Vernal....:)

Today I met up with Pat L and ran with him from the Salem Stake Center to the end of tree road and then back.  Kent W was going to meet us to, but he never showed up so it was just Pat and I.  It is always good to run with Pat, he is very smart and he knows a lot about running.  We talked mostly about training and running strategies, what works best for yourself and what works best for other people.  He said that you really need to listen to your body and make sure that you don't water ski in august!!!  Pat injured himself in august while water skiing and was not able to run St George to the best of is ability.  He is back on track and feeling a lot better.

Legs were very heavy today, not a lot of pain but this pace felt very hard.  Hopefully things are better by Saturday for another 20 miler.  can't wait!!! "right" 

ave pace 7:31 

Met up with Michelle and Ali for an hour of warm up before the scheduled tempo run.  We had planned on running 2x5 mile tempo runs at or below marathon pace. I found out late that night that I needed to change my schedule so that Kellie could run with her friends.  So I had to be home early so that she could go.  So our 2x5 mile tempo turned in to a 4 mile tempo at a faster pace than marathon.  We met up back at the church to meet the other runners, we picked up a new kid Travis, he ran with us and turned out to be a very nice kid.  I had actually met him after the St. George Marathon and was glad that he came out.  We ran out to Osborne's and started our tempo from there.

splits -  6:47, 6:13, 6:05, 5:52 ave pace 6:13

The first mile is up hill, there is some down hill in the second and the rest is fairly flat.  Typically there is a lot of wind on this stretch but it was not to bad today.  Travis held strong with us through mile 3, Michelle stayed close and was running great considering she was feeling sick before we even started, plus she had over 70 miles on her legs for the week.  I wanted to make sure that we finished the last mile under 6:00, I didin't bring my watch so I was going off of feel, Michelle was doing a great job yelling out the split's and distance to me.  We finished the tempo and I had to leave in a hurry and get home so that Kellie could hit the pavement.  I wanted to run more and really wanted to run another tempo but it will have to wait for another day.