Failures require the time to be studied

Finally my new start up north!!  Im married and all moved in with Charity ready to take on school and the exciting future of running in College. 

AM: 2 with Charity nice and slow paced.  She is going to turn out to be quite the runner some day.  After taking her back home i just headed out to explore around Provo.  I need to find some sweet trails to hit up.

AM: Got up around 9 ish this morning.  Clouds helped with the heat and humidity mix, but there was no sun beating down on me at least.  Ran a mile with Charity around the hood and then took of towards the MTC.  The run was just fine.  Energy felt good, pace was crisp and I got to have a little flash back session as I stood out side the MTC for a little while.  I ran by the BYU track and watched the team for a little bit.  Stomach was about a 5 on the hurt scale, which isnt good, but ill take being able to train over laying in bed crying.

 Went to Golds and did the old PV Track weight cycle.

AM: Woke up a little later that I would have hoped to but, what can I say when you stay up till 12 organizing the house with the wife.  I went south and hit up center street to go explore in the warmer weather.  I felt decent heading out, but on the way back I felt completly drained of my energy.  It was hard to even keep 7:20 pace on the way back.  Im sure its just from lifting and the odd sleep cycle.  Took charity out for her 1 mile jog and then spent some time stretching after. Stomach today was about a 3 for me.  Improvement! 

AM: Got up earlier to enjoy the nice and cool northern Utah mornings.  I found a sweet trail to run on that led underneath the main roads and around some cool neighborhoods. Stomach was just fine today, no major cramps or problems.

After the run I picked up Charity and we drove down to the BYU track to show her around.  We ran around the field and then a couple of laps on the track.  I brought my new Nike Mutumbos with me to break them in.  I just did one trial lap and hit it up at a 1:03.  I felt really good about that and excited to get into some serious training this season.

Today we had the chance to help Charitys Grandparents out with some work at their cabin up Weber Canyon.  We did a few hikes and just enjoyed the high altitude.  I didnt have much time to fit in a run, but we definatly had a blast helping out. 

PM: Well todays run was chill.  I just took Charity out for an easy 2 down on the trails.  Night time here is much different than St. George, It actually cools down.  It was about 70's when we got out so it made the run really enjoyable.  

Week Overview:

This was a chill week with not a whole lot of miles.  I just spent the week getting used to the altitude and enjoying the running life.  I recieved news from the NCAA that was not really what I wanted to hear, but lets just say that Ill probably be "Red Shirting" this first year in school.  Which isnt too bad of news because I know exactly what I want in life and im going to get it no matter what.  And that is to be a college athlete.  I dont have that chance right now, but Ill make it happen. 

PM: I figured I would shake things up a bit and run at night since it isnt still a blazing furnace when the sun goes down.  I decided to head west towards the highway and find some sort of fun trail or something. I got down to the highway and found a dirt road that eventually ended up in some ones back yard... awkward... So I jumped over their fence and headed into Orem then took St. street back home.  Charity and I headed out for a couple easy miles on the trails.  She is really improving rapidly.  One day she may be quite the runner. :)

 Stomach during the run was about a 6, but at least I know the cause this time.  I had two huge home made slushies just before I ran.  Not a wise choice, but they were rather good. ;)

PM: Just enjoyed a nice run in the evening out exploring the town.  I still havent found a "favorite" run yet. :/  Stomach was about a 5 today.... ate too much at Buffalo Wild Wings. :/

PM: We enjoyed the festivities of the 24th in Provo.  We went to a huge block party and ate lots of food... bad choice for my run, but I managed to squeeze out 6 up by BYU and around to Center street.

AM: Finally got up in the morning to get a run out.  I like the morning better, but only if I get a good nights sleep, which hasn't been happening.  I just warmed up for 2 miles and then did 3 on the grass at the north park.  I love the feeling of wet grass on my feet.  Those are like my hippie runs.  No stomach problems today. :)

AM: Just 3 grass miles at the North park.  I didn't go very far today trying to nurse my foot back to health. 

AM: I got up early this morning with the intent to find another group of runners out there that I could run with..... I didnt find one.... Boo!!  So today I took the back roads to UVU and then looped it up to state street back into provo.  The last mile and a half I was feeling pretty "fresh" So I threw down a solid goal marathon pace.  I got back to the house, grabbed my drink and then cooled down a mile and a half around the neighborhood. 

 So this week I felt pretty decent about the miles and how good I felt. Its not where I want to be right now, but I dont want to crank things up and get hurt.  I have alot of plans for this year. We shall see what next week brings us.

AM: Got up this morning feeling fresh and ready for another great week of training.  I headed out on the trail under state and university to a road that goes right next to the temple and up to the Y trail.  While I was up in the hilly area I did a few hills repeats and explored around a bit.  Then I just took the road back down the hill and back home for 8.

PM: Headed out for an easy 3 with Charity after dinner and a show.  We headed out to the BYU creamery and then back. Low key + easy pace + 5 five fingers = awesome night run!

AM: I got up early again to eat and read with my wife before she went to work.  Temps were really nice today. Low 60's maybe even high 50's.  The brisk air is what kept me going today.  My legs were a bit drained from yesterdays hills and such.  I headed down the trail and then up University Parkway.  From there I shot up the road a mile or two and then looped it back down State Street.  Last mile as usual I picked it up a bit to goal marathon pace.  My stomach was not issue today, which is a great feat. 

AM: I was driving around yesterday and saw a flyer for the Wasatch Wellness 10 K here in Provo and figured it would be kinda fun to run in it. So I went home and signed up.  This morning I went to the course posted online and ran it.  It should be a pretty fun run. Not a whole lot of up or down hill, just flat.  Afterwards I stopped by Kiwanis park and did a mile of bare foot striders to get the old legs used to some speed. ;) 

AM: Yesterday evening I hit the Gym and did some light lifting and then sat in the sauna and hot tub to soothe the old legs.  This morning I felt really really good from yesterdays hot bath.  I headed south on the trail system and just kept going to see where the end was.  I never did end up finding the end, but it was an awesome run right next to the river.  Legs felt pretty good, a little flat but im sure that will go away with some more rest and an easy run tomorrow. I should be ready to go for saturday.

PM: Just an easy 3 on the grass at north park.  Getting excited for the race tomorrow.

AM: Well, today was the first official race since coming home from my mission. I woke up and felt pretty good about my stomach and legs. I got a bagle and a nanna in my system with some poweraid, and then headed out the door.  I got to seven peaks ( where the race starts ) and helped out with the volenteers set stuff up.  I got my packet and number, then headed out for a couple three miles of warm up.  I did some stretching and striders and then headed to the line.  I started talking to a couple of the guys next to me. One was a recently graduated BYU runner who just came off of a great season in track for his last year.  We just chatted for a second about things till it was time to race.

1- 5:33  We got out of the gate nice and fast and headed the first mile up hill around the round about and then down to 900.  I cant remember his name to save my life but, my self, BYU guy and a high school kid from Page AZ all lead the way.

2- 5:52  This was more of the pace I was trying to hold the whole time.  Right now BYU was leading by about 10 seconds and Page was a few seconds ahead of me.

3- 6:11 We looped around the semitary and up a hill back to 900.  By now BYU was up there a ways and page was 15 seconds in front of me.

4- 6:12 This mile I did some work.  I caught up to page and we went together up the long 900 hill and then I took off  trying to get a good lead on him.

5- 6-36 This one was an ugly mile.  Big up hill till you get on 1200 and loop around Kiwanis park.  I had a good 20 seconds on page by now.

6- 5:33 Last mile coming into the finish is nice. Lots of down hill and then flat to the finish line.  I ended up 2nd about 1:30 behind BYU.  Overall a great race. My stomach really started to burn that last mile.  I think as I get into more tempos and such ill get my stomach conditioned to take the pain and be able to push those middle miles into much faster ones.

AM: I woke up this morning thinking I felt pretty decent from last weeks miles, boy was I wrong.  I headed out on my Walmart loop and got 2 miles in and the legs were just completly flat! Nothing!  It was a stark awakening for me to remember how it felt to have worn out legs.  But nonetheless I finished the run just fine.  It just wasnt as much fun as I was wishing It would be.

PM: 

AM: This morning starting out felt much better than yesterday did. Tuesday threshold day for the run today.  I headed down on the trails and did a good 2 mile warm up nice and slow getting the legs ready.  I  started into my 20 Min tempo at about 5:45 5:50 for the first little bit then settled into a nice 5:55 for the first mile.  The second mile wasnt too bad, but I was getting a bit tired and my heart rate increased by about 10 to keep the pace.  I ended up at 6:01 for the second mile.  The last mile and some change really was rough.  I was struggling to keep a solid pace.  I would slow way down and then speed way up to make up for it.  But hey, thats why im doing these work outs, so I can learn to keep a solid pace the whole time. Third mile was a 6:02, and then the last little bit was a pace average of 6:00.   I cooled down a couple miles and then took a nice Ice bath in the Provo river. 

PM: I got out this evening with Charity and headed over to the park to hit up some barefoot miles.  This was one of those runs where I really appriciated the blessing that It is to run.  I just love feeling the cool grass on my feet and the brisk night air. :) 

AM: Temple hill MTC run today with a tiny alteration to make it 6.  The legs today were feeling very well considering my Tempo work out yesterday.  I was very pleased with the ease of this recovery run.  Ready to hit up some hills tomorrow. 

AM: 4X400 Hill work out today.  2 warm up to the bottom of the Y hill, then did the work out there.  Times were 1:16 1:16 1:16 and 1:17 I was kinda dissapointed with the last one, I usually get it lower.  But for what ever reason ( hard core lifting yesterday )  I didnt have the legs for it.

PM: Easy run with the Wifey out on the trials.

AM: Rough rough morning trying to get the legs started on my run.  Some major DOMS going on today.  But I guess thats okay knowing that Im getting stronger.  That Is why I only went an easy 6 today to let the legs grow a bit stronger with out breaking them down too much.  I just explored today, taking roads I have never been on.  Just a really nice run.

AM: Got up at the crack of dawn today with little trouble getting up.  I ate a piece of bread and drank a bit of gatorade then hit the pavement.  I went up to the trail head of the Y ( which sucked with all that up hill ) and then diverted off to a dirt trail that led along the side of the mountain to the other side of the seven peaks road.  After exploring a bit I headed back towards home and decided to do a 3 mile tin man tempo section at 6:20 to 6:10 pace.  I caught up to a guy on the road that looked like sasha, but It wasnt when I got a chance to look at him. I took 900 all the way up and back home.  Pretty good run.

Overall the week went decently well.  My work outs were a success and the weight lifting proved to be "helpful", just not in the way my muscles felt the last half of the week.  Goals next week are to hit the same work outs and be consistant with my M W F two a days. 

AM: Todays run was a good start off to a fabulous week of training.  I decided to head up and do the temple loop with the Y extension and then down to the park for some grass striders.  Nothing really spectacular about the run.  The pace was brisk and I just enjoyed being out side and doing what I love to do. :)

PM:  Got out around 9 tonight and did the frontage loop.  Pace was brisk and legs felt nice and bouncy for tomorrows work out.  Now lets hope they feel the same way in the morning. :/

AM: I woke up ready and excited for todays 4X1000 work out.  I read with the wifey and then sent her on her way to work while I made breakfast. ( Toast jam and water ) I grabbed my mutumbos and a bottle of gatorade and jogged over to the BYU track.  I ran around the campus for a bit to get a tiny bit more milage and then put my shoes on and hit the track.

1-3:11  I felt really excited about this time.  It was right where I wanted to be this early in my training.  

2 3:10 I really felt the pain settle in on this one, nevertheless, I stuck It out for a good time.  

3 3:13 A tad bit slower that I wanted in this work out, but still not to bad for how crapy I felt during it.

4  3:15 Im definatly not quite in the same shape I was almost 3 years ago when I did this work out last. I finished this one kinda disapointed in my self.  I ALWAYS run my last rep much faster.  Thats like my distinguishing feature during work outs.  So I pissed and moaned for a min then got a grip on myself.  Over all I was pleased with the work out.  I can just expect to do a month of *real* training and expect to bust out sub 3 1000's.  Good day!

AM: I wouldn't quite call these "Easy" miles, because they sucked!  My calves were so dang tight ( from yesterdays 1000's )  most of the run and I just had no bounce.  I cant be completely mad about it, soreness means improvement!! Woot Woot!  But I just ran dirt road 6 and extended it a bit. 

PM: Night time 3.5 miler around to center street and back. Horrible fatigue tonight for some reason. :/

AM: I woke up and headed to the bathroom to start my morning routine with a lot of pain and stiffness.  That made me a little grumpy, but good news is that the stiffness went away as my legs warmed up.  I got out of the door and warmed up 3 to the bottom of the Y hill.  Then I stretched and started the work out.

1- 1:28  I actually measured out the full distance this time so the time was a little slower than last week.  Legs felt pretty decent on this one, not too bad. 

2- 1:28 This rep I noticed the acid build up in my legs was much more that I have been acustom to back in highschool.

3-1:28 I really had to strain to get my turnover going this time.  Its not that im "tired" my body just isnt trained enough yet to get that acid out so my legs can move.

4- 1:24 Finally!! I got some balls back!! I kicked it up just like I normally do.  But still the legs just felt super super heavy!

2 cool down back to home, and then to the gym for Core and Plyo day. :) 

AM: 6 out to the provo town center and back calves were really really tight. So it took most of the run to get them lose and feeling good.

PM: 3 loop back wards. I dont know why back wards its less than forwards.... maby I ran so fast it turned back time. ;)

AM: I got up this morning and did my normal routine and headed out the door.  I did the same loop I did last saturday but extended under the bridge on the trail and up by the temple. Then sidways on the mountain to the Y trail head and kept going. Lots of up hill on this run which was no fun for my still tender calves. I got  halfway on the trail I stoped and looked over the valley. Quite the pretty view. I continued down the trail and hit the road to start my 3 mile "Tin Man" miles. 

1- 6:13

2- 6:12

3-6:02

Good pace on the miles and I wasnt pushing to hard to keep the pace going.  finished 2 miles back home.  I planted gatorade in a bottle about 1.5 from home and got to it only to find that some one stole it. :( BOOO!! 

AM: Great morning to wake up to. The legs are feeling not to bad after last weeks training. I had 1 piece of french toast and a glass of water to calm the stomach for the run.  I got out the door and headed down the "Walmart" route. I got to University Pkwy and decided to extend and do a loop around the school.  I didnt realize how much grass fields there are around the school. Nice for some barefoots in the future. I looped it back home and sat in the river for a few mins to take the sting off the legs.

PM:  I got out tonight right as it started to sprinkle a little bit, which added to the joy of the run.  Easy pace, cool breeze and a light rain.  It dosnt get much better than this. :)

AM: I woke up a bit early to run with Charity. It was her Idea to run in the morning because she is "more motivated" than at night.  After she went to work, I set out for my work out for the day. 3 miles at 5:40 AT pace, but there was a slight snag.  I got around the corner of my house when I noticed a twinge on the aniterior side of my left foot.  I stoped, rubbed it around and the started to continue, but the pain was still there.  So I decided to bag the work out for now and stay injury free instead of getting hurt and taking lots of time to heal. Ill try again tonight after work, hopefully a big rain storm will accompany me.

AM: The last couple of days I have been babying the foot.  It swelled up a bit and made it rough to walk on.  But Ive been taking some good doses of IB and ice and wintercrest and its feeling much better. I just did a couple grass loops while I watched Charity and Penny play on the play ground. My foot should be ready to go by next week.

Today the wife and I took a drive up to Park City just to look around and have a bit of fun before the school semester starts up.  I ran a few miles barefoot on the grass near the Highschool there while Charity took a nap on the grass.  No tenderness in the foot at all, so I should be good to get back into things this next week.

AM: There wasnt much sleep going on for me last night. Lots of nerves for the first day of college and all that jazz. But waking up wasnt as hard as I thought it would be.  I did walmart loop plus a mile with Charity.  Temps were nice this morning, alot warmer than normal with the cloud cover, but still good temps.  Nothing too special to report.... I almost pooped my pants the last mile. Thats about it.

AM: I guess I should probably recommit to putting my milage in.  I got busy with school trying to adjust to the new schedual.  Now I have my routine and I found time to put in my milage. :)

I did my school route today with an add on to the west end of campus, then headed back home the walmart way.  I had a small twinge in my left anitirior side of my ankle that kept me from sticking to my sub 6:40 pace.  BEAUTIFUL MORNING!! Temps were amazing and the sun reflected off the clouds and that created a nice glow to the morning.  Awesome day. :)

AM: Got out this morning for an easy 3 around the duck pond. Temps chilly, but mot overly.

PM: I had class at 4 so I parked at rhe school and hit up 10 down uvu road and then back on state street. Left tendon started acting up around mile 7 so I slowed down to 6:50 pace. Overall great run. I ran the last mile with paul tryimg to get him going on running. :)

PM: I took things a little bit too fast with my new shoes and developed some slight tendonitis in my left foot.  So today I just doctored my foot up a bit and jogged really light for a mile. Pain is moderate, it dosnt feel too severe. 

PM: Left foot is still a bit tender. Just easy 1 mile jog and then some ice and winter crest with 600mg IB's

PM: My ankle and foot are finally feeling well enough to get out for a run.  Im just easing into this week to get my feel adjusted to the new shoes and stay injury free.

PM: Another easy 5.  I had a bit of swelling from yesterdays run that wasnt too bad to take care of, but today im feeling stronger and stronger.

PM: I picked up the pace this after noon as I ran around the temple and down on the provo river trail.  It is really really pretty down there by the trail this time of year.  Temps in the low to mid 60's, that is what im talking about.

Ive been hitting the gym every morning rotating my "runners" work out with a core work out and I think I over did the squat a bit.  My legs are jelly today.  So just a quick 2 on the grass barefoot.

AM: Im continuing to work on actually putting my miles in the workout calander and writing a note or two. Definatly still a work in progress.  So this week has been pretty low key on miles to recover from sick people in my home last weekend.  Today I stuck the gears in 6:30 pace and ran down to utah lake and watched a couple planes land on the strip, and then back.  Really chill run, temps were amazing as well.  I even took my shirt off! Woot!!

AM: 3 warm up before lifting at the gym.  Chilly morning didnt help my slight sickness out.

PM: This evening I headed out for the extended Y trail loop.  Legs feelt nice and fresh through the whole run.

AM: 10 mile bike to school and back

PM: I headed out for a two mile warm up on the trail up toward the temple, then fliped it and started my work out.  I did 10 min tempo, 2 min rest.  6 min tempo 2 min rest.  4 min tempo 2 min rest. And finally 2 min tempo with 2 miles cool down.  paces during the work out were right on what I wanted for my half marathon pace.  The last 2 mins I slacked a bit on the pace.  Tireing work out, but not too terrible.

AM: 3 before lifiting at the gym

PM: Just out for my town center 5 for a good recovery day.  Legs feel pretty thrashed, but not too bad for no work outs the last month.

PM: After school I just explored around Orem for an hour or so at a good 6:30 pace.  Legs were a little slow getting up and going, but not bad once they were out and about.

AM: Regular 3 warm up before core lifting at the gym.

PM: The rains came in late this afternoon, which made for a good moist run.  I went to a companions sealing and then geared up for the rain.  I headed down to the lake to catch a view of the clouds moving over.  I got down there and saw the sun peak out of the clouds for a min. I had one of those moments where I just was so grateful for my God given ability to run.  Good day.

AM: I woke up this morning around 9 ish to the sound of rain/snow mix.  Oh joy.  So I suited up for another moist run.  Today I headed out toward seven peaks, then took the blv all the way back to state street heading into springville.  I got into spring ville right as I hit the turn around mileage.  By this time I was decently wet, but not too bad thanks to my awesome wifes present to me.  A brooks wind shine water resistant jaket! :)  On the way back I threw down some quicker 6:10 to 20 ish miles all the way back home, mostly because I was done being wet and tired.  I just wanted the week to be over with.  Overall great week. No injuries or sicknesses and the work outs/runs were executed fairly well.

AM: 3 on the tred mill before lifting 

PM: I got out around 2:30ish today and did walmart loop with UVU extension.  My body is some what fatigued from the long run on saturday, but it wasnt the worst run I have been on thats for sure. Just under 7 min pace, temps in the 60's, overall good day.