A clydesdale no more!

Good hard run up to Mueller Park Canyon.  Time to get back into training mode.  Pushed the pace going up and focused on good turnover coming down.  I have a long way to go but am ready to work to get back to where I want to be.

"Warmed up" with 3 miles then ran 4 miles at LT.  Averaged 6:35/mile for the tempo run.  Probably a little slow because of the cold weather and bad footing in spots.  The speed felt fine but I definitely have to work on the endurance.  It felt like more of a mental lapse than physical break down.  I considered skipping the run completely so the fact that I actually went through with it is a step in the right direction.

After two harder days than I am used to, my legs were very tired.  Took it nice and easy for a comfortable recovery run.  

Felt good and the legs moved well.  Averaged 7:30/mile and felt very comfortable.

Very tired this morning.  Just a nice and easy run.

I think my shoes have reached their mileage limit.  They were very slappy this morning.  Will try to get a few more runs out of them.

I am so out of shape.  Pace was decent but it did not feel very good.  I guess that is what I get for slacking off for 3 months.  The slow build up continues.

Hard to get the legs moving this morning.  Started to feel better during the second half of the run.  Ran the last mile in 6:50 just to get the legs moving.

I left my running gloves in my car and could not find my car keys.  By the time I found them, I didn't have enough time to get a run in.  A low mileage recovery day was all that was on the schedule so I think I will survive.

Warmed up with 3 easy miles then ran 4 miles at tempo pace.  Was really reluctant because I did not feel like I was capable of running at a faster pace today.  Turned out better than I expected.  Averaged 6:26/mile and felt surprisingly good.

Is it possible that I am this out of shape? Followed up yesterday's good run with a no energy, just get through it recovery run.  

Felt good during the run despite the snowy conditions.  Pace was a little slower because of the poor footing.  

Still getting used to the longer runs.  I definitely felt better this week.  Maybe it was just because it is warmer.  I slipped on some ice at mile 7 and fell pretty hard.  Took another mile to shake off the stinging in my wrist and knee but seemed to be alright once it worked itself out.  Still a little sore but nothing major.  Also got a "run, Forest, run" comment.  So original.  

Perfect temperature for running.  Not often that you can say that in January.  Started with 3 easy miles then ran 5 LT miles.  Pace was erratic and the last 2 were too slow.  Splits were: 6:26, 6:19, 6:28, 6:38, 6:35.  While I am disappointed that I could not hold the pace for the last 2 miles, I am happy with the fact that I finished the workout.  I knew during the 3rd mile that it was not going to end well and really wanted to stop.  Cooled down with 1 mile in a torrential downpour.  Crazy weather.

Nice and easy recovery run.

Legs were very uncooperative today.  Had a hard time getting into a groove.  

Legs still feel a little heavy.

Went to Vegas for the weekend so we could see Phantom.  Decided at the last minute to find a 5k while we were down there to run.  Found the Chefs for Kids 5k that is put on by the Las Vegas Track Club.  The course is a 2 loop course around a water basin.  Mostly flat with a only a slight elevation change at a couple of spots on the course.  I haven't raced since the St. George marathon and haven't run a fast race since July.  I was really unsure what kind of pace I would run since I am about 10 pounds heavier than the last time I ran a 5k.  I figured 19 minutes was reasonable but I was hoping to hold 6:00/mile for the race.  There were a handful of fast looking guys there.  We started and 5 of us were quickly ahead of everybody else.  After 1/4 mile we were in a single file line and started to string out with me in 4th place.  The first 1/2 mile was at 5:40 and I knew it was way too fast.  It didn't feel horrible but I knew it was a pace that I could not sustain.  Settled into a more comfortable pace and finished the first mile in 5:50.  I slowed down way too much during the second mile.  There was a slight incline into the wind that affected my speed but it shouldn't have been as slow as it was (6:14).  I tried picking up the pace during the 3rd mile but I was hurting.  Focused on getting the legs to turnover but they were very uncooperative.  Could only muster a 6:10 and I just coasted during the last 0.1 because 4th place was secure.  I did push the last little bit so I could sneak under 19 minutes.  Crossed the finish line, fought off the urge to puke then ran back to run the last little bit with Becky.  Met up with here sooner than I expected.  She finished really well with a PR and took 1st in her age group.  I also won my age group but the timing was messed up so I didn't get my certificate. 

I think I am going to run a few more shorter races to get used to the faster pace.  The lack of fast running definitely took it's toll on me.

I did so much walking this weekend that my feet and lower legs are killing me. I over did it with the soda this weekend and I could definitely feel it.  I have been so good lately about cutting back.  This was a good reminder of how yucky it makes me feel.

Sick so no running.  

Still feeling lousy.  I probably shouldn't have gone out especially considering how thick the air was but I need to get the miles in.  First 6 were alright but the last 3 were tough.  

The bug moved to my chest so I did the appropriate thing (for once in my life) and did not run today. Should be back at it tomorrow.

Very low energy but definitely feeling better.  Good to get some mileage in this week.

Not fast but felt decent throughout the run.  That is a good sign.  I have only had a handful of double digit runs in the last few months so I am glad my body is still capable of going semi-long.  Stopped at the grocery store at mile 6 to get a Gatorade and had a few drinks of that.  That is the only fluid I had during the run.  I'm surprised that my body still remembers how to function without a lot of fluid and carbs.  Ran the same route I ran a few weeks ago when I fell.  There was a deer carcass in the exact spot where I fell.  Maybe the universe is trying to tell me something about running there.

Felt good although the pace felt faster than it really was.  Last 5 miles were 7:25/mile but felt closer to 7:10.  Got to work on that internal speedometer.

Ended the month with less miles than I had planned.  I will blame on on last week's illness when in reality it is my lack of die hardedness.  It's coming back, though. 

Supposed to be a speed day.  I opened the door and felt a blast of arctic air and decided there was no way I was going to run fast outside.  Thought I would give the treadmill a try (for the first time in 3 years).  Started with 3 miles at 8:00/mile then attempted a speed workout.  Was shooting for 4X1,200 at 5K pace.  The first one was alright but felt too hard.  Got halfway through the second one and backed off the speed to 9.8 mph.  Finished it and decided that speed work on a treadmill is not for me.  Ran another couple of miles progressing from 7:20/mile down to 6:00/mile and called it good.  I don't know how you guys do it on the treadmill day in and day out.

Put on a few extra layers of clothes and headed out the door.  It actually wasn't that bad. My legs didn't move particularly well.  I'm not sure if it was because of the cold or just one of those days.  

One of my kids is sick so I stayed in and ran on the treadmill.  Twice in one week.  That's a new record for me.  I kept it at a robust pace.  It felt good.  The one good thing about the treadmill is that I am forced to keep an honest pace.  I have a tendency to get lazy on the road because I am so used to it and slip into a comfort zone.

Very important question: Where is a good place to buy a running skirt (not for me obviously)?  I'm not looking for the best online store but someplace where they can be tried on.

Short on time so I was short on miles.  

Wanted to keep a nice an steady 7:30 throughout the run.  Haven't run on the LPT for a long time so that is where I headed.  First 12 miles were great. The pace felt comfortable and I was gradually speeding up.  The last 3 felt like I got hit by a truck.  I was completely wiped out and I had to shift into survival mode.  I think these types of runs are good every once in a while so you can build the mental strength to keep going when your body is not cooperating.  Running a respectable time at the Moab 1/2 next month is very much in doubt.

My legs are sore and I have very little energy.  Not sure what is going on.  I checked my blood pressure yesterday after the run and it was pretty high.  I don't know if the run caused it to go high or if it being high caused the run to be so bad.  All of the kids have been sick the past week so maybe I've got a little bug.

Had a difficult time sleeping because I had one kid coughing all night and the furnace went out so the house was freezing.  Just couldn't muster up enough energy to push myself out the door. Excuses, excuses. 

7 very "blah" miles.  Almost felt like it was a waste to run.  Tried picking up the pace after 3 miles but the body violently refused to cooperate.  Averaged 8:15/mile and struggled to do so.

Felt better today.  I am definitely noticing a correlation between my blood pressure and how I feel when I run.  And of course the blood pressure is related to stress so I guess I simply need to focus on having a stress free life and everything will be good.  Any suggestions on how to accomplish that?

Feeling a little better each day. 

Have not felt particularly speedy lately so I had my reservations about racing this one.  Ashton and Becky both ran the 5k so I considered running with them but realized I had to face my fears and run hard.  Warmed up with 2 miles and felt pretty good.  There was a problem with the timing system so the race started 15 minutes late.  I was anxious and ready to go so it was a bit annoying having to wait.  My Garmin was dead so I was going to be running this one naked.  Not thrilled about it but didn't have much of a choice.  The race finally started and I was in the lead for about 1/4 mile.  I let a pack of runners go past me because it felt too fast.  I felt like I was slower than goal pace (6:00/mile) and was working too hard. As we approached the 1 mile marker, I sped up to catch the girl ahead of me so I could find out what the split was.  She said it was 5:45 and I was a bit shocked.  Decided to just keep pushing and not let the pack ahead get too far away.  I had a real hard time getting my legs to turn over.  Tried longer strides, short and fast strides but nothing seemed to feel right.  Was caught by another runner at the 2 mile mark.  I stuck with him for as long as I could but he put a little distance on me towards the end of the race.  Having him as a target definitely helped me push harder than I would have otherwise.  Got a little pukey during the last mile.  Finished in 18:51 which was 2 seconds faster than last year (although it was only good for 8th place).  I have raced this course 3 times and have finished in 18:47, 18:53 and 18:51.  Not sure if I would consider that being consistent or in a rut.  I am happy that it was at least the same as last year.  Maybe my fitness has not dropped off as much as I thought. 

Becky finished with a PR of 24:12 and we are still trying to find out Ashton's time.  The timing and results were a mess.  Getting a new timing system 2 days before a race was probably not the best idea on the rec centers part. The kids ran the 1k and Gracie got first for her age group and Emma got 3rd.

Too sick to run (stomach).  I haven't had this many illnesses in a long time.  

Nothing spectacular but at least I got something in.  

The roads were very slippery.  Felt really good even though I couldn't really push the pace because of the poor footing.

We are in St. George for a soccer tournament.  Unfortunately, it was quite a bit colder than I would have liked.  First 4 miles were pretty slow but last 4 felt good and were at a decent pace.

Very little time for a run this morning because the games start early.  Only got in a few miles.  I will try to get in a longer run tomorrow.  

It is cold and rainy and the girls are not playing well.  They are still having fun and it is a good getaway.  They have played well enough to make it to the semi finals on Monday so all is not lost.

Another cold and rainy morning.  Ran from the hotel up the marathon course for a few miles then headed back.  The first part of the run was terrible and very slow.  Felt like I should have just crawled back in bed.  Felt better towards the end and probably should have extended the run to get in some miles while I felt good.  

Why do I do this to myself?  I had way too much sugar during the weekend and especially during the drive.  My weight sky rocketed but I think it is an artificial increase and should come off quickly.  Felt alright during the run but not spectacular.  

I'm feeling a little guilty that so many of you are injured and cannot run and I am physically fine and am just not in the mood to run right now.  I will keep plugging along because I know I will regret letting myself get too far out of shape.

Decent run in a nasty snow storm.  Body felt alright although a little slow.  Run was going well until the last 2 miles when I got a call informing me of my $860 car repair bill.

Becky wanted to do her long run outside now that the weather is getting a little better . I thought I would keep her company since she is not used to running by herself outside.  She did really well.  We averaged 9:15/mile with the last few close to 9 (last mile in 8:47). 

Nice run at a brisk pace.  Felt really good this morning.  First time in a long time.

So very sleepy this morning.  Struggled to get myself out of bed.  Took a couple of miles to get the body going but felt good once it woke up.

I crashed hard during the run today.  I could say that I have no idea why it happened and it was just one of those days but I know exactly what went wrong.  I ate very little yesterday and didn't run until 11 a.m. today without eating anything in the morning.  Obviously I did not have enough gas in the tank.  Becky had to run 12 and I was shooting for 14-15 so we went to the Legacy Trail.  Ran the first mile with her then took off with the intent of meeting her sometime on the way back.  I was running 7 minute miles on my own.  The first few felt really good but then they started to hurt after 5 of them.  Once I turned into the wind I was really hurting.  Still pushed knowing that Becky was up ahead and I told myself as soon as I caught up to her I would run the rest with her.  Finally saw her on the trail but it took another mile to close the gap.  I was really hurting and it felt like the end of a race.  Ran the last 3.5 miles with her and the wind was really nasty.  Honestly, I had a hard time keeping up with her and if it weren't for her, I probably would have walked back to the car.  She ran 12 miles in 1:50 with a nasty head wind for the last half.  She is definitely ready to run under 2 hours in Moab.

Nice run in cool, crisp weather.  Aside from a little soreness in my legs, I felt really good this morning.  I spent a lot of the run thinking about how I need to find a way to get the passion for running back.  It has been a real struggle the last couple of months.  

So much for spring.  This was probably the worst snow storm of the year.  Instead of giving into the excuses for not running I put in a few easy miles just to try to re-build the habit.  

Paced back and forth debating whether or not I should run today.  I was late and didn't have time for a full run so I thought maybe it wasn't worth it.  Forced myself out the door and put in a few miles.  Felt good and am glad I went.

Battling a headache.  Form felt clunky.  Pace felt fine.

Windy, windy.  Loved running with the wind but hated running into it.  Legs feel very tight.  The half marathon on Saturday is going to be very ugly.

Three super slow miles that took too much effort.  Ran 2 miles at 6:30/mile just to get a feel for the pace.  It felt good although it was a bit harder than what 1/2 marathon pace should feel like.  

Just a quick shake out run.  Ran 1/2 mile at goal pace just as a reminder.  Felt a little labored.

Surprisingly enough, the low mileage, low intensity training method did not generate great results.  This was a really tough race but I am not surprised at how it turned out.  I really have not put in enough work in the last 6 months to expect anything other than what I got.  Woke up on Saturday and the temps felt great.  Once we got off the buses at the starting line, the wind was blowing hard up the canyon.  Left Becky for a quick warm up run then we wandered around trying to keep ourselves busy.  Had to convince her to get past her fear of the port a potties.  Port a potties are a runner's friend.  The wind picked up more and more as the start time approached.  Went towards the front and waited for the race to start. 

The race started and so did the fun.  The first 1/2 mile is a steep downhill and, despite the headwind., I was running below 6:00/mile.  It felt really comfortable and I was not pushing at all.  Settled into a comfortable pace and the first mile came in at 6:26.  The course flattened a little but was still predominantly downhill.  The headwind had it's affect on the pace but I was still able to maintain 6:40 for the second mile.  Not as much downhill during mile 3 and the wind was really killing me.  Split for this mile was 6:52.  This was my goal pace so I felt good about it.  Much of the same during mile 4 (6:47).  I tried tucking behind other runners but it didn't seem to help.  Felt alright through miles 5 and 6 (6:56, 6:54) but I could tell that trouble was looming.  I just didn't have the endurance to maintain the pace.  A large pack of runners moved by me during the 7th mile and I surged to stay with them.  There was a good climb during this mile so the split was slower (7:00) but it took a lot more effort.  I think this was the final nail in my coffin.  Miles 8 and 9 were 7:02 and I was in trouble.  The tenth mile has the short but steep climb and I thought I was going to die (7:23).  The only thing that kept me going was seeing the big downhill that followed.  My legs were trashed so I couldn't take advantage of the downhill.  Switched to survival mode at the start of the 11th mile (7:23).  That has never happened to me in a half before.  Came out of the canyon and the 12th mile was beyond painful (7:57).  The wind was unbearable.  I was running slower than when I hit the wall in a marathon.  Last mile was om 7:34 and I was just happy to finish.  Final time was 1:33:13 - by far my worst half marathon ever.

After I crossed the finish line, I grabbed a quick drink and completely ignored my sever glycogen depletion and started running back to meet Becky.  Based on my estimate of when she would finish, I thought I would be able to run the last 2 miles with her.  Slowly jogged back and tried to cheer everybody on.  As I was approaching mile 12, I decided to start walking and just meet up when I could.  At that moment, she completely surprised me and made the turn at the 12 mile marker.  She was way ahead of schedule.  Ran the last mile with her and really struggled to keep up.  I couldn't believe how well she was doing.  She finished in 1:53 and would have been below 1:50 if it were not for the wind. 

After all was said and done, it is time for me to get back training serious.  It was a nice little break but I hated the feeling that I had for the last 3 miles.  I am better than this and need to get back to where I should be.

Typical post race heavy legs. A little extra soreness in my ankles and achilles tendons but that is normal for me.  Just took it easy today.  The goal for the week is to get out every day to start building the habit of running again. 

I am being pressured into running the Salt Lake half next month.  Is it a good idea knowing that I am not in as good of shape as I would like to be?  Maybe I will try using races to get into shape this year.  I have never really tried that.

Spring, where did you go?  Nice and easy run in a light snowfall.  Not cold enough for it to stick to the ground so the roads were clear.  I can't wait to start running in shorts and a tshirt.

Was out late last night at a concert so I was very tired this morning.  Got a late start so had to cut the run short.  I felt like I just slogged through the run.  Not a whole lot of energy.

I was very snacky yesterday and I could really feel it this morning.  Garbage in, garbage out.  Les were very uncooperative.  

I would have taken today off if I hadn't told myself that I will run everyday this week.  My legs are very tight and have been slow to recover from the race.  The slow recovery is probably due to the lower base mileage.

Very low energy and my legs are tight.  Didn't feel much like a runner this morning.  Maybe it's all in the attitude.

Nice run at a brisk pace.  The last 5 miles were sub 7 and felt good.  I'm trying to create the habit of pushing myself a little more each day.  I have said that before but I really mean it this time.  I love the feeling after a good run.  The last 6 months of slogging along were not as enjoyable and I want to start having fun again.  

Goal for the week is to run 6 days including 1 tempo run and have 35 miles before Saturday.

Good run.  Legs are a little tight.  Had to be home at 7 so cut the run a mile short.

Warmed up with 3 easy miles then attempted 4 miles at half marathon pace.  When the first warm up mile came in at 9:00 I should have known to bag the tempo miles.  Averaged 6:45/mile for the tempo miles and it took way too much of an effort.  I was not happy with the run at all.  It was a tough run but I got through it.  I guess the numbers are less important than the effort.

So much for my goal for the week.  I'm sick so I decided not to run today.  I thought about going out for just a couple of miles but realized that was just silly.

Just a go through the motions, get the miles in run.  Felt really lazy with no desire to push the pace.  

The plan was to run the SL 1/2 course but the wind scared us off.  So sick of running in the wind. Just ran a quick 5 miler and we will try the course tomorrow.  Felt good after a couple of mile warm up. Still not 100% but almost there.

Previewed the SL 1/2 course with Becky.  It seems like a good course although we skipped the final hill going up State Street.  While the majority of the run was at a comfortable pace, I pushed a couple of times going down the hill and it felt very good.  We did get lost once because the course description was not accurate.  Anybody familiar with the course?  Coming down 2700 South, the directions say to turn North on 1100 East but that is not possible.  Do you turn at Highland?  Averaged 8:49 for the run. 

Another cold Monday morning. It was 29 degrees when I headed out so I bundled up with extra layers.  It took a few miles to warm up but felt decent for much of the run.  My left hamstring feels really tight.  Hopefully it will not turn into anything serious.  I suppose stretching every once in awhile would help.

Not feeling very fluid this morning.  After 3 miles I was able to lock into a decent pace and held it for the rest of the run.  Still very clunky.

Warmed up with 3 easy miles then ran 4 at tempo pace.  Much like last week, my warm up was so slow I was concerned about being able to transition into a faster pace.  Was surprised that I was able to get into a decent groove pretty quickly.  First mile was 6:32 then ran a 6:24 for the second.  Third mile finished at the top of an overpass and it really did me in (6:35).  Took a short break at the top then finished with another 6:24 (aided).  Felt good during the last mile so I should have just gutted out the fatigue and not taken the break. Lesson learned.

Nice and easy recovery run.  Legs feeling dead which is expected after yesterday's tempo run.

Alright Mother Nature, you have proved your point.  I usually like these kind of snow storms.  Giant flakes gently falling and very peaceful.  When it is in April, I could do without it.  Since it was snowing, I through my jacket on at the last minute so I could stay semi dry.  It may have been a mistake because it was too warm.  Felt pretty blah throughout the run but I got it done. 

Just a run. Felt faster than it was.  Legs felt decent for the first few miles but I was a little disappointed in the splits.

Legs felt dead today.  Ran 2 miles at HM pace just to put some snap in the legs (6:35, 6:30).  A little fast but they felt better than the slow miles.

Not a good run.  My achilles tendons are starting to flare up again and I felt overweight and out of shape.  Strange morning.  Opted for a shorter run in hopes that the body would feel better tomorrow.

First 3 miles were not fun.  I had no energy and the hail was blowing straight into my face.  Once I warmed up and got past the bad weather, I felt better.  I'm still not feeling as strong as I would like to. 

Just an easy run with a few strides thrown in to wake up the legs.  The strides felt good.  I need to start doing more of them.  I could definitely feel the deficiencies in my form during the strides.

Salt Lake ½ Marathon

I have felt so slow lately.  I really don’t know what my problem is.  I just haven’t felt strong.  Maybe it’s this old age thing.  I am in my fortieth year which may be the culprit.  My goal for this race was to break 1:30 with an outside chance of 1:28.  The course was fast enough and the weather was absolutely perfect for a race so this would be a perfect opportunity for a good time.  Not taking into account how long it would take for Trax to get us to the start (we were in the same train car as Teena – what are the odds?), we got to the starting line 10 minutes before the gun went off.  Just enough time to drop off our bag and find a tree.  I didn’t have time to run my usual mile warm up.  This may have actually been a good thing and I may forgo it in the future.  The horn went off and the race was underway.

I did not come up with much of a race plan other than run by effort.  The big concern being that I haven’t been a very good judge of effort lately.  I just wanted to keep a strong, comfortable pace.  First mile was fast but it was a good downhill (6:18).  I felt comfortable and made an effort to hold back.  I have gotten into a nasty habit of going out way too fast.  The course flattened out and I was holding a decent pace through 2 (6;43).  Third mile was a big drop again and I felt like I was moving well (6:21).  Hit the 5k in exactly 20 minutes.  Yes, the course is that fast for the first 3 miles.  Mile 4 was 6:26 because of the nice downhill coming down 2100 South.  Hit a 180 degree turn during the 5^th mile and the course was nice and flat (6:44).  Mile 6 was 6:38 and I noticed how quickly the miles were going by.  At Moab, it seemed like each mile took forever even though the pace was similar.  Hoping this was a good sign.  Mile 7 came in at 6:40 and felt like I was slowing.  I was just waiting for the GU to kick in.  Still happy with the split as I knew anything below 6:52 was time in the bank.  Mile 8 was 6:45 and included a missed water cup at an aid station.  The cups were just on the table and it slipped through my hand as I tried to grab.  My only complaint during the race.  Cranked out another 6:45 during mile 9 and was focusing on a quicker turnover.  When my legs fatigue, I try to run a shorter and quicker stride and it seems to move some of the work from my legs to my lungs.  I thought I was slowing significantly so I was happy to see mile 10 come in 6:46.  Took another GU here to give me that little extra umph.  A couple of runners ahead of me were coming back so I started to push a little resulting in a 6:42 11^th mile.  All that was left was surviving the climb up State Street.  I focused on the stop light at South Temple and just plugged along.  It was slower than I thought it would be but not as hard (7:09).  Another runner moved by me and I was feeling a little spunky so I tried to hang with him.  I was feeling great and didn’t mind pushing,  Last mile was 6:07.  Pushed hard to the end and finished in 1:26:29.  Happy to finish 2 minutes ahead of my goal time.

Grabbed a bottle of water and headed out on the course to run the last little bit with Becky.  Saw Teena cresting the hill at South Temple and she was looking very strong.  Got to the bottom of the hill and was shocked to see Becky that early.  Ran the last little bit with her although I think she didn’t enjoy it.  I was pushing her and she later told me that she wanted to tell me to shut up.  I took that as a compliment and that I was doing my job in pushing her past where she thought she could go.  She finished in 1:46 – a 7 minute PR from a month ago.

The race was very good for me.  It helped with the motivation issues that I have been having.  Now if I could just do something about this extra 10 pounds that I can’t seem to get rid of.

I was short on time so didn't have time to get in a full run.  My right calf is really sore but everything else feels good.  Just your typical post race heavy legs.  It was a nice morning to be out.  A little cool with a light rain. 

Right calf and quad really hurt.  My legs were more dead today than they were yesterday so I kept the pace nice and slow.

The hurt is gone but my legs are still feeling heavy.  Another nice and easy paced run.

Ran to to the LPT.  I decided to stop giving into the tired legs and run at a slightly faster pace.  Pace felt harder than it shuold have but it did feel good to put in a decent effort.

Couldn't get the legs to move right.  Cut the run short because it just didn't feel right.

Yesterday was a busy day so I had to move the long run to today.  Decided to incorporate some rolling hills into the work out so I ran up to Orchard drive and followed that into Centerville then down to Main street.  I wanted to get some extra hills in and change things up so I ran up to Freedom Hills park.  Did a couple of loops around the park then turned and headed for home.  Stopped at my sisters on the way home to wish her and her family a Happy Easter.  Good, solid effort and it felt good.

My legs were very sore and I was short on time (again) so I could only get 4 in.  I'm very disappointed with how sore my legs are.  I didn't run that much or that hard yesterday.

Perhaps the strangest weather I have ever run in.  Started out in slightly cool weather which quickly turned into a light rain.  Shortly after I started, I was running in hail that was bouncing painfully off of my face.  I then found myself running in a light snowfall which turned into the largest snow flakes I have ever seen.  Finished up the run under a clear blue sky.  Mother Nature is schizophrenic!  The run itself was awful because my body refused to move properly.  The pace was embarassingly slow.

Warmed up with 3 easy miles then ran 4 miles at LT pace.  My legs did not want to join in on the fun.  After the first quarter mile, I considered making the turn towards home and making it an easy recovery run.  I had a lot of discomfort in my right tibia.  Not really pain but it felt completely dead.  Decided to just keep pushing along.  Legs started to loosen up a little and I was able to get throught the tempo run.  It was a little slow (6:35/mile avg) but it was good to get the run in.  Ran a slow mile to cool down.

Only had time for a quick recovery run.  Actually felt really good.

Ran out to the LPT and put in a few uncomfortable miles.  Felt very clunky.  I finished the run just before the really nasty weather started.  The temp was cool but it felt good.

Great run with Kam and Amy.  We are the 3 runners in van 1 of Kam's Wasatch Back ultra team.  I was supposed to meet them at the Memory Grove gate but I drove to the City Creek gate since I am incapable of following instructions.  I knew I was at the wrong place but didn't dare leave because I wasn't sure which direction they would be coming up.  Struck up a conversation with another guy waiting for his running partner and he told me how to get down to the other gate.  I headed in that direction and ran into them after about 1/2 mile.  The run up City Creek was great.  Had to turn around once the snow was too deep to run in.  Check the calendar, yes it is April 30.  Felt good while running back down the canyon.   

Late start so I had to shorten the run (sounding like a broken record).  Legs felt really good during the run.  That always seems to happen when I don't have enough time for a full run.

Good, solid run.  Maintained a good pace throughout the run.  Legs felt a little heavy and felt like they were hitting the gound harder than normal but everything else was good.  So much more fun to run in this kind of weather.

Instead of speedwork this week I decided to get in some hills.  Ran from home up to Bountiful Blvd.  Tried to maintain a decent effort going up but I didn't end up pushing as hard as I should have.  My right leg did not feel very strong.  There is a defninte muscle imbalance. Did alright coming back down/

Just a nice and easy recovery run.  Felt icky. 

The goal for today was to find a pace and maintain it for the entire run.  First mile came in at 7:20 so I decided to hold that for the rest of the way.  My internal speedometer has been out of whack and I am trying to reset it.  Every mile was within 2 seconds of the goal except for the 5th.  I had a hard time getting back into a groove after the turnaround point and found myself running a little fast.  Effort felt good.  A couple of times my pace creeped down to 7:10 and it felt better than the 7:20.  I guess 7:20 is not a very natural pace for me.

Here is my public service announcement for the week.  I have posted my Garmin Connect report below.  You now know where I ran, what time I ran and can probably figure out where my house is based on the starting and stopping point.  If I do this enough times, you will be able to figure out a pattern of my activities and where I will be at certain times.  We all like to see details of each others workouts but please be careful.

I absolutely hated missing my run on Saturday.  Especially since it was the only nice day we have had this year.  I guess I have to accept that running sometimes has to take a back seat to other things.  Lots and lots of rain this morning.  The temperature was nice which made it easier to tolerate the rain.  I had some ankle soreness but everything else felt really good. 

Warmed up with 3 miles then ran 4 miles at LT.  Almost threw in the towel during the first 1/4 mile because I couldn't get my legs to turnover very well.  Decided to just push through it and see what would happen.  Splits were 6:36, 6:33, 6:36 and 6:26.  Last mile was aided so it really wasn't that much faster than the others.  Pace was a little slower than I wanted. 

Nice and easy recovery run.

Felt really tired when I woke up and did not feel ilike running.  Ran from home to Bountiful Blvd. to get in some good hill work. Didn't feel like I pushed as hard as I did last week but the splits were only a little slower.  Time was 35 minutes going up and 28 minutes coming down.

Should've run but didn't.  Right kidney is very sore.  Not sure if it is an infection, stone or something else. 

Becky ran the Girls on the Run 5k at Sugar House park so I decided to run from home to the park to get the mileage in for the day.  Averaged 7:45/mile and felt good most of the way.  The section along Beck Street is beyond ugly but I really liked running through downtown SLC.  Added an extra 1.5 miles running back and forth at the park to see Becky at various points.  She set a PR (24 minutes) and took 3rd place overall.

Eight miles around Jordanelle with Becky.  Good elevation gain during the first half.  Pace was comfortable and run felt very good.

There was a bit of a chill in the air that I wasn't expecting.  A nice progression run along the LPT.

Felt like an elephant.  My ankles are sore and I wasn't able to push off very well which made me feel very clunky and heavy.  Pace was decent despite the clunkiness.

Short on time so it was a short run.  Almost felt like it would be a waste of time to go out in the freezing rain and only get in a measly 5 miles.  I had to get something in since I missed Tuesday's run.

Started the morning with 3 easy miles then went to Liberty Park to run the Brain Injury Association 5k.  I mysteriously put on 5 extra pounds on Monday putting me at a whopping 190.  I didn't think I would see that on a scale ever again.  It did come down a little but still am feeling a lot heavier than I would like.  There was a really big turnout but it is a pretty non-competetive race.  Some guy from WRC took off at the start and was gone in the blink of an eye.  Started out quick and new it was going to be a slow race.  I checked my watch at what I felt would be the mile and was only 1/2 mile into the race.  Not a good sign at all.  First mile was 6:00 but I was rapidly slowing.  Was passed by a guy just past the first mile and could not keep up with him.  Second mile was 6:24 followed by another 6:24 for the third mile.  I was doing a lot of grunting during the last mile.  Definitely not a great race but it is what I expected.  The most frustrating thing is that this was my tempo pace last year.  Maybe I will let my weight continue to go up so that I can start racing in the clydesdale division.  Only 10 pounds to go.

Good, solid run.  Pace was quicker than I expected and it took less effort than usual.  Form was not very fluid.  It was nice to start the week off with a decent run.

An unbelievbly wet run.  I was very mentally fatigued so I had a hard time getting into the run.  Slogged though it just to get the miles in.

Another one of those morning where I really did not want to get out the door.  Ran up to Bountiful Blvd. and back.  I couldn't find my Garmin so I am not sure how my time compares to previous weeks but it did feel better.  I know I was slower coming down the hill but I felt really good going up.  I actually enjoyed the burn.

Nice and easy recovery run.

I didn't want to run but I needed to get some miles in so I did.

Ran 4 miles in the freezing cold rain then ran the Woods Cross Memorial Day 5k with Gracie.  Super easy pace but it was fun to run with her. 

Felt like I was running in quick sand.  No energy in my legs at all.

I lost the battle the last 2 days but won today.  Forced myself out the door and got a decent run in. 

Dirty Dash 5K

Drove the entire clan up to Soldier Hollow for the Dirty Dash.  I didn't really treat it as a race.  I just tried to have a good time.  We were in the first wave so it was not quite as muddy as it should have been.  When the race started, I went out with the leaders up the mud hill.  A group of 5 was ahead of me and I just kind of hung back. After the first couple of hay bails, I decided that I just wanted to have fun so I stopped and waited for Becky and ran the rest of the race with her.  The hay bails were fun once I got the hang of them.  The walls weren't too bad except I struggled on the last one because the mud was pretty thick at the bottom and I couldn't push off.  The pipes were a pain and the tires lasted a lot longer than I thought necessary.  My favorite part was the net that we had to climb.  My kids and I have been watching Ninja Warrior so I knew exactly how to attack it and executed the flip over the top perfectly.  After we finished, we waited around for a couple of hours so the kids could to the Piglet Plunge.  This included the run up the first muddy hill, a good little climb to the water slide, down the slide and through the giant mud puddle.  I ran most of it with a 6 year old on my shoulders so it was a good workout.  I didn't feel muddy enough so I tackled Ashton before we got to the finish line just to make sure we got our money's worth.  It was fun for all of us but not much serious running.

I could really feel my weight this morning.  Despite the chubbiness, my pace felt very good.  After 3 miles, I kept the pace at or below 7:00/mile. 

Same run as yesterday but not as fast. 

Nice and easy run.

Dead legs.

Hamstring is flaring up so I took it nice and slow.

Really, really, really wanted to drive to Provo to watch the UVM but it just wasn't in the cards.  Woke up early and ran out the LPT.  First mile felt sluggish but the rest of the run felt good.  Tried to keep the pace around 7:40 becasue that is what Teena should be running.

Good, solid run.

Mini hill run.  Ran up to and along Davis Blvd.  Kept the pace relatively easy.

Just an easy run. 

I am not a big fan of the long relays so when Kam asked if I wanted to join his Wasatch Back ultra team I did not hesitate to accept the offer.  Yes, I have issues.  I was runner 5 and 6 so I had the Avon ascent and descent, the climb up to East canyon and got to finish with an easy 6 miler through Heber. 

My first run started at 6:40 p.m. and due to the late start there were hardly any teams around us.  There were a couple of straggler teams ahead and a group of super fast teams that started 30 minutes after us.  Even though I knew that I could not treat each leg as it's own race, I found myself starting out way too fast.  My average pace was under 7:00/mile for the first 1/4 mile despite the elevation gain.  I backed off to a more comfortable pace but was moving well.  The WRC ultra team passed me after 3 miles and the WSU womens cross country team was not too far behind.  My goal was to not be passed by them by exchange 5.  I asked their van how close she was but they were not offering up the information.  The climb was not as relentless as I feared.  Having the little breaks in between hills helped a lot.  I made it to the exchange ahead of the WSU team but was pretty sure she was really close.  It wasn't more than a minute before their fresh runner blew past me.  She pased me and flew up the hill.  I had it in my mind that leg 5 was all uphill and leg 6 was all downhill.  I forgot that the first mile of the second leg was uphill as well.  It was actually harder than anything during leg 5.  Finally got to the top of the hill and was ready to cruise down the hill.  I did not want to trash my legs too much on the downhill so my plan was just to run smooth and easy.  Did the best I could to maintain good, efficient form but it was difficult because the dirt road was torn up with a lot of exposed rocks.  Kept the pace at or below 7:00/mile to the end.  I started to feel some signs of glycogen depletion towards the end and my legs were burning.  Came in to the chute, passed the bracelet off to Natalie and was ready for a break. 

I got super car sick on the drive to Snow Basin.  I'm not sure I could have been in the car much longer than we were.  Found a comfy couch in Earl's Lodge for a while then decided to try to catch a quick nap in the car before the next set of legs started.  Got about 10 minutes of solid sleep and felt a lot better.   

My next set of legs started at 2:10 a.m. and was the run from Morgan to the East Canyon reservoir.  I probably did not give this run as much respect as I should have leading up to it.  I was so focused on getting up Avon that neglected the nasty climb that this run offered.  The first few miles felt good.  Half way into the run, a runner from the Davis High XC team caught up to me and we ran together for a couple of miles.  It was nice to have somebody to run with and the miles felt a lot easier.  He was a super nice kid.  I could tell he was starting to creep ahead of me so I offered him good luck for the rest of the race and he took off.  The first 6 miles felt nice and I was hoping that the gradual climb would be all that I had to experience and all of this talk about the climb to East canyon was over blown.  With 4 miles to go, Kam said they had no cell coveraged and had to get to the exchange to make sure the other team was ready.  I told him I was fine and to go ahead.  Of course, this is when the run got tough.  The climbing was brutal.  To get through the run, I would focus on a red blinking light and work my way up to it, pass it and find the next one.  The last mile really killed me.  Finally made it and was so happy that my hardest legs were done. 

I did a terrible job as a navigator and had Kam take a wrong exit.  Did just as bad of a job driving when I nadvertently turned into the gridlock at Rockport.  Finally made it to Oakley and found a nice, quiet parking lot to catch some sleep.

The nice, quiet parking lot stayed nice and quiet for about an hour when we got our Beastie Boys wake up call.  Never did get back to sleep.  I was hoping for a couple of hours of sleep but that's not what these races are about.  I have made the mistake of not eating enough during relays before so I forced myself to eat the breakfast they had at the rodeo grounds.  Ran into Joe (Predog) while killing time wandering around. 

My next run started at 12:10 p.m. and was supposed to be a fast 6 miles.  I was hoping to hold a 7:00/mile pace throughout the run.  Choked down a 5 Hour Energy hoping it would provide me the energy I needed to accomplish my goal.  When I couldn't get my legs to turnover going down the hill during the first 1/2 mile, I knew this run was going to be about survival.  After making the turn up the big hills through the neighborhoods I realized there was no chance of me coming close to my goal.  All I could do was put one foot in front of the other.  I hated feeling this slow but understood and accepted what it was.  I am not as fit as I once was and should expect slower times.  Crawled my way to the finish line and passed the bracelet off for the last time.  Was so glad to be done.

It was a great experience and I am glad that I did it.  Definitely one of those things that I can be proud of saying I did.  With that said, I don't think I will do it ultra style again.  Didn't get a chance to see the team finish because I had to rush home to take my girls to Mama Mia.  Felt surprisngly good and did not even fall asleep during the performance.  I have some significant knee pain which has me concerned.  I will have to wait for the other soreness to disapate before I know if it is an injury or just post race soreness.

An easy run to get back in the swing of things.  Felt very slow.  My knee does not hurt at all while running but there is still discomfort there while walking.  That is definitely a good sign.

I only have a little leg fatigue so I think I am fully recored from the weekend.  There is some tenderness in the knee but it is definitely not a concern anymore.  Kept the pace below 7:30/mile and it felt good.  My weight is becoming a joke and I'm not sure the best way to tackle it.  I suppose eliminating soda would be a good first step but I am too weak.