Going With The Flow

AM - Easy 6 miles around Millcreek area. 

PM - Bikd 3 miles to keep Jake company on his shake-out (also to prevent me from eating everything in the house in that 20 min period!). Today was a pretty lazy day. I felt tired the whole time, even took a short nap!

AM - 11.0 miles this morning, 8.5 with Jake. Never really got moving this morning, my legs were perfectly content with the 8 min pace.

*OktoberFAST 5K: We'll start the race at 9am on Saturday (Oct 1) at the Highland High School track. If you are planning to come, send me an email / private message w/ your name, age, and a seed time. We need to know how many people to expect. If we have a volunteer to start a timer, we can use my laptop and a stopwatch as a backup. If we don't have any volunteers, it might end up being more of a time trial (and I'll try to finish quickly and get the times for everyone behind me). Supposedly Saucony is sending us race bibs.

 If you are a skier, the Warren Miller Film Festival is coming to town (which is awesome!), and you get a free Canyons pass for going. Link here.

AM - Easy horsepark loop. Track workout this afternoon. 

FREE ICE CREAM at  Cold Stone Creamery tonight 5-8pm!

PM - Track workout. It was HOT outside! 2 mile warmup, 2x200 then 1600, 1200, 800, 400 at 5k pace with 400m jog in between reps. :40, :43, 5:37, 4:15, 2:49, 1:24. My times were slightly slower than goal pace, but I hit the effort level I was trying for which is most important. This was the last hard workout for a while (not including the race on Sat) which is pretty exciting! Now I get to taper and absorb the training.

AM - Another nice run around Millcreek with Jake. It's funny, we were proud to break the 8 min mile barrier at mile 2 this morning (usually it takes 3 miles). Didn't run much faster than 7:45 pace, though :) I felt pretty good this morning but expect to feel a little more tired by the afternoon from the workout yesterday. It's hard getting used to running in the dark!

My advice to all the St. George Marathoners this Saturday - BELIEVE IN YOUR TRAINING!

AM - 4 miles easy 8:15 pace. 

Thought this was interesting -  Comparison of Sedentary School-aged Children and Health

"Based on this systematic review of 232 studies, sedentary behaviour (assessed primarily through increased TV viewing) for more than 2 hours per day was associated with unfavourable body composition, decreased fitness,lowered scores for self-esteem and pro-social behaviour and decreased academic achievement in school-aged children and youth (5-17 years).  This was true for all study designs, across all countries, using both direct and indirect measurements, and regardless of participant sample size.  All studies examining risk factors for MS and CVD disease reported that increased sedentary time was associated with increased health risk; however, the included studies  examined a wide range of risk factors, and thus there was insufficient evidence to draw conclusions on the relationship for metabolic risk as a whole. "

PM - 2.5 miles. 4 x 200 on the grass at Sugarhouse to get the legs moving a little faster.

AM - Horsepark loop easy 8:10 pace. Feeling good for the Oktoberfast 5k tomorrow. It should be a fun time, if there are any last takers! 

GOOD LUCK ST. GEORGE MARATHONERS!

AM - RESULTS AND MORE PICS FOR OKTOBERFAST 5K on Jake's Blog!

First of all, I have to say that this event was everything I was hoping for. We had a great turnout, including - 

9 racers (Adam RW, Sandy, Ashley, ACorn, Jake, Andrea, Dave, Chad Robinson, Kam)
Great timer (Kam's son Jens)
Sub-Professional photographer (Allie)
Spectator support crew (Adam RW's wife Sandra and kids, Paul and kids; both have adorable kids!)

Thanks to everyone that came out! It was really nice to meet more local runners and put names to faces on the blog. NEXT EVENT SPOOKY FAST 5K on Oct. 29!

About the race - 2 mile warmup. I was a little nervous that the football team was going to take over the track, but they quickly retreated for McDonalds and orange juice on the sidelines :) We had some introductions and handed out awesome bids. I got lucky number 7!

Race started at 9:05am. My goal was even splits of 83 seconds every 400 and pick it up at the very end for 17:15. I went out a little fast but felt controlled. Mile 1 was 5:25. I felt a twinge from mile 1 to 1.5 in my hamstring - not sure what that was about. I caught up with Adam RW right after, and we stayed close for a couple laps. Mile 2 was 5:34. I slowed a little the next few laps - this is always the challenging part of the 5k. The last 400 ACorn FLEW past me. If only I had that kind of kick! Mile 3 was 5:36. I pushed the last stretch with a finishing time of 17:16.3!!

I am quite thrilled with my performance - 9 second PR, and with the NCAA altitude conversion it could potentially be 16:55 at sea level. If I ever ran sub-17, that would be incredible. I cheered the rest of the crew coming in for their final meters. Then we all chatted for a while and drank some chocolate milk - the ultimate recovery drink.

Cool down with most of the group. This was probably my favorite part, just a casual run with some great people.