relentless forward progress

 Met a great group at the soccer park for a long run out and back up the canyon. Scott, Matt, Mike, Steve, Chris, Reed, and Jody. We cruised up 8 miles and stopped just up south fork. The plan was some tempo on the return but i didn't know how many i had in me at the end of my first bigger week. I let the guys go and just kept it at 5:50-5:55 for about 5 miles. When i saw the guys come into view just after 4 miles i picked it up fast to try and catch up. thankfully they stopped at the fountain and we ran in together. I'm very happy with this week and even happier to feel great and be healthy. 6:40

 Sore ribs. Pulled a muscle playing with the boys. Can't breathe. 7:15

 Better than yesterday. Hot. 7:00

  Met Scott and Chad at the soccer park at 5. This was a near perfect run :). The morning was absolutely beautiful, the time flew by, and the conversation was excellent. Ran an out and back up to Vivian park. Chad left us after 14+ and Scott and i ran a bunch of grass loops at sunrise. So grateful for days like today. 7:00

 Fun miles pacing and running around at UVM. my Mom ran the half and i was able to pace her in the last few. She ran a big pr, so fun! Also ran some cool down miles with Mike and Matt who both rocked the half. So many friends running today, it was awesome to see everyone. Congrats to all the runners today!

Easy with Randy after work. 95 degrees, wow. 7:30

Turnover Tuesday 

The workout today was 16 x 1/4 mile with 1/4 mile recoveries. I did the 1/4's progressive and not too hard to start. The idea was controlled and strong but still get a good stimulus in. Warmed up two miles. The 1/4's were: 78, 78, 78, 77, 77, 76, 76, 76, 75, 73, 72, 72, 70, 69, 68, 68.  Recoveries were all at ~7:45 pace. After the last recovery I ran a mile at tempo effort in 5:45 then ran an easy cool down. Happy with this today. I needed it more for the mental boost than anything :). 6:28 avg for the run.

 Just moving blood. 7:30

Am - Early morning fun with Matt, Reed and Mike. Easy todayfor the most part. I threw a short fartlek in on the way down 8, 6, 4, 2, 2 from 5:30 down to 4:30 pace on the last one. 7:09

Slept in today and woke up feeling good. Even better that it wasn't too hot yet so I got out for a run around my town. I left the watch on time of day and just cruised. I pushed a few sections of road and just enjoyed it. Fun way to start a day off. 6:50

Randy came down and we ran the long Spanish Fork route, beautiful route. It was a perfect morning for it.The time went by very fast. Lots of runners out this morning. Just an easy long cruiser. 7:15

Just an easy afternoon cruise before the grilling session :). Happy Fathers Day!

lunch - Snuck in an easy 5. Trying out some ways to fit in some extra miles on work days without them being junk. It's tough because I really don't have the time to do it. I may be able to sneak this in once a week. Twice would be even better but we'll see. 7:07

Pm - south on the river tail after work. It's shaded  well that direction and helped with the heat. Talked to Mike Vick on the way. Easy miles. 7:20

2 mile very easy warmup. 4 x 800. 2:37, 2:35, 2:36, 2:37 with 600 recoveries @ 8:00 pace. 1 mile float then 4 x 400. 75, 74, 75, 75 with 400 recoveries @ 8:00 pace. 1/2 mile float then 1 mile in 5:55. Easy cooldown. Wasn't as springy as I wanted to be, probably from the double yesterday but it was still a good workout. 6:38

Sometimes it's hard not to be a little frustrated. On one hand I am so thankful to finally be healthy and training and I'm having fun, but on the other it's these workouts that show me how much I lost over the injury time period this winter and spring. I need to keep reminding myself to just keep at it and the rest will take care of itself..

 This was supposed to be a recovery run and the first half was but i think it's impossible to run slow on Carterville road so the last part was quick :).  Wind made the heat tolerable. 7:22

Early canyon run with Toni and Reed. Kept is easy again today. It was chilly enough that I wore a jacket on the way up, maybe I was cold from running so much in the sun lately. It was fun, Reed had me laughing so hard on the way back I almost had to stop. We saw Melody and the mouth of the canyon and stopped and talked. She's great. We all should have ran together this morning. Thanks for the gatorade Melody! 7:07

I had the opportunity to run with some fantastic individuals and runners on the Runners Corner team. To make what could be a very long report short I will say that it was an awesome experience, one that I am very thankful for. The team did great, placing 3rd overall in 21:00:04. It was really fun being cooped up in a van with Mike, Scott, Amber, Kassi, and Danya. All class act people. My legs all went good, especially the downhill 6 miler in the middle. I finally pulled the trigger and let my legs go and they responded well. Lots of work to do to get where I want to be but I am looking forward to the process.

14 miles - 5:57 avg 

Easy afternoon run after work. Ran up to timpview drive, went north, jumped on the trail at riverwoods and took carterville on the return. Legs are a bit sore and feel like I raced on Saturday :), which is a good and well missed sensation. 7:20

 Started off great great from vintage park. Ran up to the fountain and them climbed the tail to pipeline. Was feeling good until mile 4 then things got weird. By mile 6 i was in full bonk (yes mile 6). I tried to make the most of the "opportunity" to run in bonk mode and made it back to the car very slow. Spent some time cramping when i got home. I've been eating very clean. The only thing i can think is i drank too much water and flushed myself out. Tomorrow is a new day. Does anyone supplement electrolytes? 7:40

Much better today. Figuring out this old body ;). At the turn around down by the lake there were 3 artists painting in the shade. They were painting Timpanogos and the surrounding landscapes and they were very good. It was a cool break to stop and look for a minute and admire both the paintings and the area. So hot out today, I think that's the only route in provo with that much shade. Can't wait for the run with the crew in the am. 6:50

 Easy early run with the crew, so fun. 3 mile tempo on the return (5:42 avg) felt good. Matt is a crazy guy :). He went early and ran 10 before we got there and then ran 10 more with us... and smoked us all back to the park. Guy's an animal, pop on over and tell him on his blog :). 6:38

 Slept in and then ran shirtless on the country dirt roads west of Manti. It was really nice out there. Not much better than endless dirt roads, no traffic at all, and time. 7:15

Fun, hot morning run with Scott, Mike, Toni, and Bryce. Met at the soccer park and started with an easy 10 stopping up south fork. Bryce and Toni turned around at 7.5. Tempo was the plan on the way down and I ended up changing mine on the fly. Instead of letting Scott and Mike go I decided to hang with them for one mile. That mile felt good so I stayed about 10 feet back until the 5k point and then let them go. Next time I will try and and hang for 5, and the next time longer. My splits for 7 miles of tempo were 5:31, 5:35, 5:22, 6:06, 5:46, 5:54, 5:50. We regrouped at the endless fountain and ran it in easy together to finish the 20. Very happy with this run given how hot it was this morning and I'm feeling good afterward. Probably because Scott took us for donuts afterward, so tasty. Thanks Scott! Great morning as always. 6:47

Easy hour of grass loops in the heat. I'm happy the sprinklers were on at the sports park and dang this popsicle is tasty. 7:37