SERENITY NOW! Insanity Later!

Tour de St.George.  Windy.  We turned off early and got close to 60 miles.

SHAC Tri.  Lot's of fast people.  I need to get in shape.

Midnight 5k. Had a good little warm up running back to my car after getting my bag of stuff. Placed 2nd in my age group which goes to show you that it's about who shows up to the race.  

Ran at 11:30 pm so I guess it counts for both Tuesday and Wednesday since I started on one day and finished on the other.  Ran out to the Washington Parkway via Main Street.  Felt real good like I could have gone further but needed to get home and help Carrie pack for girls camp.

On the road at my coference making it a late night trying to get in some mileage.  Treadmill and Leno, Fallon - late night crew.     (landreth 4; 150)

Layton:  Nice little morning jaunt - not too far as my time was constrained and needed to get back home sooner rather than later. (K-Ona 24.28)

Pine Valley: The perfect 10k. Start at the Pine Valley chapel up through the campground and back to the chapel. Some good climb to the campground and some easy downhill on the way back. (Landreth 5: 63.04)

Pine Valley:  same great run as yesterday only in reverse.  (Saucony Triumph 5:  250.86)

Pine Valley:  little jaunt in the wind on the trails.  Felt real tired.  Probably the most miles I've ran in a week for awhile.   (Landreth 4: 155.63)

 AM:  Tri Club track workout:  I've never done a track workout before and had to leave early as I travel today.  Tried out the Kinvara and felt real good.  (Kinvara: 2.5)

PM:  Coeur D'Alene:  Nice run amongst the trees on the backstreets.  Lots of up and down streets. Went nice and easy and enjoyed the cool weather trying to not get lost.         (Landreth 5:  68.24)

Coeur D'Alene:  Another morning jaunt to sight see a bit.  Got a little tired but still pushed to try to maintain a decent pace for me.  (Asics Landreth 4: 163.08)

Coeur D'Alene:  Only went half as long as I wanted.  Didn't have enough time before I had to get to work but ran a pretty good pace for me and called it good.                             (Saucony Triumph 5:  255.13)

Coeur D'Alene:  Last run in the trees by the lake.  Nice and easy as I have to hurry and pack. (Landreth 5:  72.36)

Pine Valley: Just a little run to remind myself of what running feels like and I ended up pulling CJ in the wagon to try and get him to go to bed. Nice and cool. (K-Ona: 27.43)

Tri Club Track Workout:  Kicked my fanny with the 400 paced repeats.  A  different running workout for me, which is good. (Kinvara:  10.1)

Nice run around the loop by exit 13.  Feeling a little stiff from the track workout yesterday.  (Landreth 4:  169.69)

Pine Valley:  A nice quick run up the campground road and back.  (Triumph 5:  258.73)

Rexburg:  Great run in the wind amongst the back roads of the hay fields.  Open road and nobody around.  (Triumph 5-B:  7.4)

Billings:  Started out on a nice run and ended up going down by the temple and coming back.  It got a little hot and I had to swipe a drink from somebody's hose along the way.  (Landreth 5:  81.71)

Billings:  Quick paced run as I didn't have a bunch of time.  Felt good - tons better than the other day in that dang heat.  (K-Ona:  31.53)

Track Workout:  Felt pushed and held a good pace throughout.  Hopefully these workouts will gradually increase my pace.  I'll have to write down the workout so I can remember what Dennis has us doing each week.  Let me see what I can remeber from today:  1 mile warmup.  4 - 100's sprint and glide with 300 recovery.  4 - 200's pace/tempo with 200 recovery.  4 - 800 tempo with 400 recovery.  Back to 2 or 4? - 200's nice pace with 200 recovery.  4 - 100 sprints accelerations with 100 recovery.  Indian run for 400.  (Landreth 4:  176.84)

Pine Valley:  Run through the campgrounds and through town.  Thighs are real sore, maybe from the sprints on Tuesday.  (Triumph 5:  269.24)

Enterprise:   Running the Enterprise 10K today. My gps had it at 6.07 miles.  We did creap up at the beginning of the race whick probably took away the .13 that was missed for the actual 10K. Great downhill section and the last mile really tests your mental toughness.  I felt good and actually had one of my better times.  I felt good that my pace didn't slack too much after the first 4 miles... only a little bit on the last mile as it felt like forever.  (Landreth 5:  87.81)

Track Workout:  Same as last week.  1 mile warm up.  4 - 100's sprint/glide with 300 recovery.  2 - 200's at 45ish pace with 200 recovery.  4 - 800's at around 3:45 each with 400 recovery.  2 - 200's at 45ish pace with 200 recovery.  4 - 100 sprints with glide with 100 recovery.  Then a mile or so cool down.  I ran around the school to make up some mileage to get it to 9 miles.  Had to hurry so I didn't get caught up in the emergency services drill at the school and half to play dead for the police.  Overall, it felt really good .......... once it was over.  Quad soreness is going away and feeling good about the workout.   (Kinvara:  19.10)

Washington:  Washington parkway loop from my house and some other inlets to add a little mileage.  I started a little later than usual and felt the heat.  All in all it was a good outing and I cooled off by drenching myself with my hose and weeding my garden.  (Triumph 5-B:  14)

Pine Valley: Campground 10K loop. Great scenery and very cool morning air. I almost felt like I needed more layers and some gloves. Gotta love the valley mornings. Felt real good since I have slacked off a few days so I guess I was fresh. Need to start upping the mileage and hoping Vis will run with me on one of these Saturdays. (Landreth 4:  182.64)

Pine Valley:  Headed out west of the house, up Lloyd Canyon, back out the main road for awhile and back home.  Just something different.  Good hills and felt tired.   Cool Down:  lying in snow angel position on the lawn.  (K-Ona:  38.13)

Dog Town:  Just a jaunt around the parkway.  Ran down to telegraph to pick up some extra mileage.  Felt good.. foot pain comes and goes so I guess I'll just run it off.  Cool Down:  walking in mud while weeding and watering my 5 needy tomatoe plants.  (Triumph 5:  276.84)

Pine Valley:  Campground loop.  Nice and breezy which wasn't too bad when I came back.  Cool Down:  mowed the lawn.  (Landreth 5:  94.06)

Got in a long run this morning.  Started at the chapel on north bluff and headed up the bike trail to the Snow Canyon turnoff and just beyond.  Then I turned around and came back on the main road.  Up the trail was pretty steep at times, more than I thought.  I did enjoy coming back with a little downhill.  Originally I was going for 13-14 but it ended up 16 so I'll take it.  The rain felt nice as it soaked me a little.  Cool Down:  mowed lawn, mower broke, found a bunch of mud in the engine as the girls decided to make the mower their mud pie shop.  (Triumph 5-B:  30.1)

For the week, I have felt pretty good and this is my highest mileage week so far this year.  Hopefully nothing falls apart on me and I can continue.

Quick run this morning out to the fire station and back.  Not much time but needed to just get out and run a little.  Felt good.  (K-Ona:  41.73)

AM Track Workout:  Ran with Dennis as he paced me on 6 X 800 with 200 recovery each, 4 X 200 with 200 recovery each.  Had a good workout as each 800 was faster and got some good pointers from Dennis.  (Kinvara:  26.6)

Good run with Dale this morning looping out through Green Spring areas and back home.  That feels like it's up hill all the time but was good to get some extra mileage in.  Enjoyed a cold shower afterwards.  (Landreth 4:  191.74)

Good little jaunt in the heat with the XC kids and Vis.  Only had time for a small run but the heat is something to get used to.  (Triumph 5:  279.84)

Some grueling miles with Vis on the marathon course.  Legs went a little numb and had pain in the knees but overall it was good to get some long mileage in.  Cool Down:  Ice cold Gatorade waiting at the truck.  (Landreth 5:  112.06)

For the week:  I am glad we got 18 in on Saturday to salvage my weekly mileage.  Still trying to run every day but just falling short of that goal.   Always next week.  Hopefully the body will withstand the beatings.

Out towards the parkway and back... just some miles to remind myself what running is since I was wanting to sleep in.  (K-Ona:  46.13)

AM track workout.  Only had time to do 3/4 of the workout but felt good.  (Kinvara:  32.8)

AM out around Green Spring loop.  Nice and easy.  My chocolate milk was icing in the freezer for me and it was awesome.  (Triumph 5-B:  39.2)

Took a stroll around the parkway and thought it a nice run in the aftermath of the rainstorm last night.  It was muggy and my legs weren't the best but at least I got out of bed.  No chocolate milk waiting in the freezer.  (Landreth 4:  197.94)

Treadmill miles while at the hotel today.  So far so good this week.  (Triumph 5:  285.09 )

AM:  Parkway loop - nothing special.  (Landreth 5:  118.36)

 PM:  Heat stroker with the XC kids.  Don't know how they can perform in that heat.  (K-Ona:  52.33)

Track workout:  2 X 200, 6 X 800 with some recovery after each set.  Good pace today.  My calf muscles are screaming ... I think yesterday was a bit much for them.  (Kinvara:  38.9)

Parkway loop extra early in the am. A little stiff and sore but that seems to be normal these days. (Triumph 5-B: 46.3)

In the heat with the XC peeps and Vis.  Nice and sweaty.  (Landreth 4:  202.14)

Well Vis texted at 3:50am to cancel this morning- hopefully he can work through his heel issues. So then I was going to go with Jeff at 5am but slept through my alarm so I got up and braved the warmth of the morning and pounded out some mileage on an out and back through Middleton and along the Ironman course.  I was lonely but survived.  (Triumph 5-B:  59)

For the week:  Somehow something comes up and I just don't get my every day goal accomplished; however, this is more running than I usually do in any type of training - so that is the positive.  In retrospect, I did run twice in one day so that should count for something.  Things seem to be going well.  I think some longer runs are in store for the next couple of Saturdays then start to real it in before race day.  Just happy to be able to get out.

Had a good run in the chill of the morn.  Looped out and around the Green Spring area.  Wintercrested the heck out of my calves and ankles.  My daughter says it smells like homemade rootbeer.  (Landreth 5:  128.66)

Track workout.  Was nice in the coolness.  6X800 with some mileage for warm up, cool down, and a few 200 intervals.  (Kinvara:  46)

Good run early this morning around town and up looping by the parkway.  Legs and calves felt good.  Seem to be holding together.  (Triumph 5-B:  66.7)

AM:  7.5 good run out and back through Green Spring area.  Knees started to flare up and then went away.  Who knows??... there's always something that flares up and goes away each time I run.   (Landreth 4:  209.64)

PM:  5.6 in da heat with the XC peeps and VIS.  Good jaunt out to the turf farm and back.  No issues, just good clean sweat.  (K-Ona:  57.83)

Rewarded myself for a decent week so far with some extra snooze time this morning.  I then decided I should actually get up so I could at least say I ran each day so far.  So, I ran around a little and will rest some before the long run tomorrow.  (Triumph 5:  289.84)

Held Vis back this morning with a long run of 20.  Went out towards Kayenta and back to Vis's house.  Had some knee and calf pain which seemed to numb up and just be a contant pain throughout.  Probably just needs some rest from a high mileage week for me. Enjoyed a cold gatorade walking over to the Frei's  house where we did enjoy the eggs, french toast, fruit, diet coke and cool soaking of the feet and calves at their house.  Oh so nice.      (Landreth 5:  149.16)

For the week:   Really excited.  I ran every day and had my highest mileage ever in over 60.  Feeling good about that and my legs are feeling it.

Pine Valley:  Cold morning run through the campgrounds.  My hands never really thawed out.  A refreshing difference to running in Washington.  My legs felt great and had no issues.  I guess my body needed a day of rest to gather itself back together.  (Triumph 5-B:  73.2)

AM:  Nice run this morning looping around Green Spring golf course.  Temps were nice.  Had some knee flare ups but nothing that some ibuprofin can't handle.  (Landreth 4:  219.74)

PM:  Afternoon run with the XC peeps and Vis.  I only wanted to do a few miles but Vis talked me into 7.  Hot and windy but I survived.  I didn't wuss out climbing back to PV.  Felt decent but not great with some soreness in the calves so I lubed up with the wintercrest mainly just to get the comments from my girls that I smell good.  (K-Ona:  64.93)

Morning track workout:  mile warmup, 2X200 at :52 each with 200 recovery, 6X800 at 3:40 pace (not going all out but Dennis this is the pace I need to go if I want to hit my mark at the marathon so I am hoping that I am getting used to that pace) with 400 recovery, 2X200 at :48 each with 200 recovery, mile or so cool down.  Went very well and even had some juice in the legs to hit :48 on the last two 200's which felt pretty zippy for me at that point.  (Kinvara:  55)

Brisk morning run around the parkway loop with some good pace.  Ran by Steve's house on my last 1/2 mile and said hi.  Legs felt good.  Enjoyed my captain crunch for breakfast afterwards.  (Triumph 5:  295.94)

Nice and cool this morning.  Perfect weather to start.  Did 16 on the course with Jeff, Jon, and Ranse (Vis slept in).  Had some pretty zippy miles from time to time as I tried to keep up with Jeff.   Don't know where Ranse ended up but wish him well and hope he made it home.  Saw JD and Dave as we came into town - gave a nice side 5 wishing them well on their run (actually their run was over as they were on a cool down).  I felt good with the usual knee pain.  I would be nice to feel that good on the last half of the marathon come October.  (Landreth 5: 165.51)

For the week:  felt good about hitting my mileage goal and getting some faster miles in on the long run.

Nothing fancy just a trip around the parkway this morning.  Still feeling some soreness from the run on Sat.  (Triumph 5-B:  79.8)

Green Spring loop with Bum as he is recovering from LOTOJA.  Knee was feeling it.  (Landreth 4:  228.84)

A little out and back by way of the parkway.  Nothing fancy this morning just trying to make it out of bed.  (Triumph 5:  302.04)

Got home late, woke up late so instead of skipping my run this morning, I opted to do a neighborhood 5K and run hard.  Felt good to run faster - that would be a nice pace if I could hold it for the marathon.  (K-Ona:  68.33)

Warmed up for a mile while waiting for littleg to arrive.  We then headed out on Telegraph to SR 9 and back.  Got some speed work on the way back as I was chasing the animal that is LittleG.  Sticking to the plan. ( Landreth 5:  176.81)

For the week:  mileage is down. Not much I can do about that but call it taper and let my body recover. 

AM:  Parkway loop this morning.  Knee pain, ibuprofen... repeat.       (Triumph 5-B:  86.3)

PM:  4 miles with Vis and the XC peeps.  Still hot.  (Kinvara:  59)

Morning stroll with Bum around the Green Spring loop.  Nice weather, good conversation.  (Landreth 4:  237.94)

It took some doing to get going this morning.  Played some flag football last night and used some muscles that I haven't seen in awhile so I was a little sore getting moving today.  After a couple of miles things loosened up and it turned out to be a good morning stroll around the parkway.  (Triumph 5:  308.44)

Thinking about running some of the Dogtown 1/2 marathon course tomorrow morning from the start to get an idea of what the needs will be for aid station placement, (as I'm in charge of the volunteers) and also be able to give some feedback about the course in general.....

Drug Vis out to do the first 8 miles of the Dogtown 1/2 course. Temps were nice, good times. He dropped me off to run a few more back to my truck. (Landreth 5: 187.81)

Taper time as the mileage comes down some... just looking forward to next weekend. Stay relaxed and healthy.

Just trying to stay loose preparing for Saturday.  (K-Ona:  72.63)

Keeping it real.  (Kinvara:  63.3)

In the bank.       (Triumph 5-B:  90.3)

Overall this seemed a bit tougher than I remember in the past.  I felt like I had trained much more than in the past as was ready to possibly PR; however, the body had other ideas.  I know my splits mean nothing to anyone else nor does my placement anywhere in the race but I will record them for myself and anyone is welcome to enjoy my pain along with their own.

At the start, did not even need gloves or a jacket as I usually start with something.  It was to be a warm day.  Jeff was in the corral and said he'd look for me. I was glad that he'd want to run with me as he usually is much faster and leaves me in the dust.  I was thinking that if I could hang with him (even if he was slower than usual) I would easily PR.

1 - 8:46 nice and easy with the crowd.  Ran with Sam and enjoyed some chit chat.

2 - 8:22 things going well.. lost Sam somewhere

3 - 8:02 feeling good starting to pick up the pace.  I was hoping to keep this pace the rest of the first half of the race and hopefully hang on with the downhill portions of the second half.  Quick fluids at the aid station.  No walking this aid station.

4 - 7:44 just cruising and enjoying the run

5 - 7:51 still on goal pace and loving it.  Enjoyed some fluids at the aid station.  Only walked a little.

6 - 7:54 steady

7 - 7:46 more fluids and walked a little through this aid station, enjoyed the cheers at Veyo

8 - 9:32 hitting the hill, just trying to survive the climb

9 - 9:01 found Jeff at the top of the hill and we continued on together trying to hang with the 3:40 balloon guy.  Rich joined us and we chatted for a bit.  Jon and Trent creeped up behind us so that was nice to have some familiar faces around.  ( I usually am running by myself at this point )

10 - 8:59 climbing Dameron.  Thanks to my sis Louise for giving me a Mt Dew Voltage that I shared with Jeff and Jon.  Felt good.

11 - 9:31 Things still within reason and doable.  Enjoyed the aid station walked a little.

12 - 8:50  Trying to get the pace back

13 - 8:03  Feeling like I'm getting it back, trying to deal with some heal pain.. following Jeff's advice of just dealing with it.  Walked the aid station.

14 - 8:47 Not doing the best but trying to pick it up.

15 - 8:05 Good mile, pain still there as the downhill hurts the stride.  Walked the aid station.

16 - 8:35  goal is still in reach, yet the pain is heightened with every step.  Just hoping to get to the next aid station.

17 - 8:16 @#$#$  this is killing my foot.  Walked the aid station.  Pace still respectable.

18 - 9:07  pain, good to have Jeff running with me, feeling a little out of sorts.  It's hot.

19 - 9:26 pace slowing with the hill and the pain.  trying to cool myself with water on my body.  Enjoyed the aid station with my ward.  Had my pepsi which felt good.  Threw some water on the kids :)  Good to see everyone there... it was a mental boost.

20 - 9:12  just trying to deal with pain.  I start to remeber that the marathon is painful and yet I keep signing up. 

21 - 8:28  a better split with much continued pain.  Now the calves are cramping which has never happened to me before.  Walked the aid station and got some icy hot from the volunteers.

22 - 9:50 mentally trying to get to town to see the fam and take my mind off the foot.

23 - 9:48  icy hot at the aid station.  So nice to see the family and smile for some pictures as we run by.  The goal is not going to happen.

24 - 8:56  thinking that finishing is doable just have to mentally tough out the foot pain

25 - 9:37  @$#$$  will this end?  Nice to have the band fire up the fight song as I ran by and great to hear some familiar voices in the obscurity of my delirium.   I much liked the sign that was something like this "go ahead and take a dump in your pants if you have to go"  being held by a young girl along diagonal. 

26.2 - 9:38 well just having pain and being able to finish with Jeff.  Enjoyed the shower afterwards.

Thoughts:  I did actually beat last year's time by 30 minutes so that is a positive.  All in all it was good enough for the day that it was.  It was nice to run with Jeff and hold hands for the pictures along the course.  I liked seeing some familiar faces along the course and tried to liken all signs unto myself.  The ice cream at the finish is always a good motivational aspect and seeing the regulars sitting in the shade by the usual tree.  I guess we'll see them again next year.  I felt like the first half of my race was respectable for my personal goals but was hampered by my foot injury.  Hoping it's not serious.  I am now trying to figure out how much permanant damage I have done to my foot.  Time will tell.  Vis has already put a running plan together for next year so I guess that means I have a reason to run... either that or lose 30 pounds might help.

(Triumph 5:  334.74)

Wow!  Finally got out for a run since the marathon.  It has felt like forever.  There was a point when I was wondering if I have ever ran before.... anyway went with Bum around the parkway and my foot is feeling it - still nice and sore.  Hoping it will eventually go away.  (Cumulus 8: 5.5)

Nice morning run with Bum.  Kinda rainy and the temps were perfect.  Foot still painful but trying to deal with it.  (Fastwitch 3:  55.5)

Cool morning breeze to push me along the fire station run.  Not many miles but enough to cause pain.  Still nursing the foot hoping it will heal soon.  (Landreth 4:  241.44)

Cold run this morning via the parkway loop with Bum.  Legs were heavy.  Foot still sore.  Trying to get some motivation.  (Landreth 5:  193.31)

AM:  Just a little stroll/warmup for some which ended at the voting booth.  Ran home to get ready for school.  (Cumulus 8:  8)

AM:  Parkway loop with Bum this morning.  Foot seems to responding to massive amounts of ibuprofen.  (Kinvara:  68.8)

I chose this 5K as I haven't been running that much trying to let my foot heal.

I hung out with Sara waiting for the race to begin.  Good to see her out and racing.  It was a good race.  The first half was mostly uphill and I tried to push hard as I wanted to do well.  It was crowded, especially when we hit the trail about a block into the race.  At the turn-a-round it had started to thin out.  The second half of the race was mostly downhill and I enjoyed trying to push that downhill.  I think I went too hard on the uphill as I didn't hit that downhill like I wanted.  At any rate, I was happy with my time given the training that I put into it (none).  I enjoyed the finish. The lap on the track made for a cool way to end the race.  Foot felt good (probably from the meds) - better than having serious pain.  It was always good to cheer for friends and family as they come in.  Topped off the finish with a nice cup of chocolate milk and a quick massage.  Saw Jeff coming in from the 1/2 and paced him in my truck for a block or so....Good times.

(Fastwitch:  58.75)

Was a little chilly this morning as I barely made it out of my house.  As I started out to run I ran into Bum and so we ended up going together.  Went on the parkway loop - good run - good conversation - foot doing well; bonus.  (K-Ona:  78.13)

A chilly morning run around the heart of Dogtown.  All seems to be doing fine... now it's time to lose some weight.   (Triumph 5-B:  94.6)

Just a little SHAC Turkey Tri to get the blood flowin!  Won my age group (4th grade division)  Thanks for the confidence Vis.   (Triumph 5:  336.24)

Pine Valley:  Sub zero temps this morning for a very frozen run.  Nostrils were struggling to stay open and everything was in freeze mode.  Once I got up to the reservoir (went up to the reservoir and back) things started to warm up a bit as I did have several layers.  The road was only plowed up to the check in station so I ran about over a mile in  snow that came up to my mid calf.  It was a good workout for my feet as I really felt it when I got back on solid ground.  It brought me back to my "Rocky" days when I was training in the Russian mountainlands.  (Landreth 4: 245.94)

Brisk morning run in Logan.  Ran along the main drag and around the campus, by the Temple and back to the hotel.  Went about 4.5 then came back and did 2.5 on the treadmill.  Refueled with the complimentary breakfast.  (Landreth 5:  200.31)

Goal:  40 pounds

Wow did this take it's toll.  Went the Green Spring loop with Bum and I'm sure it wasn't the pace he wanted but I was just happy to have done something rather than sleep in and eat my way into oblivian.  It was too much mileage for not having ran in a couple of weeks.  I was glad to have gotten out and hopefully I can get a regular schedule going.  (Cumulus 8: 17.00)

Just some treadmill miles trying to start things up again.

(Kinvara:  72.8)