Runnin Bubbas

I am a head case right now.  Other than this, I feel fantastic.  Decided to test my stamina today and do a comparable workout that Collin did the other day.  1 mile = WU then 3 X 3mile repeats...

1st 3 mile (6:32,6:05,6:00)

2miles recovery uphill 7:30 pace

2nd 3mile (6:12, 5:55, 5:57)

1 1/2 mile flat recovery 8:00 pace 

3rd 3mile (6:04, 6:01, 6:22) died the last half mile

1 1/2 mile CD @ 7:00 pace

I felt really good.  I am excited for the targeted tempo and speed miles I was able to get in this week.  Not a lot of double up workouts like I had wanted to this week, but sometimes my schedule does not allow me to get all the training I want right now.   

AM:  Group run with Matt Reed and Mike.  Easy 10 miles.  Picked it up to some MP during the middle.  I wanted to do some tempo, but Matt and Mike held off to do it tomorrow.  Looking forward to the push.  My legs felt refresh this morning.  I think this cold has turned me into a zombie.  How can you get used to this cold?  Fog was cool today.  Glad to start out the week on some decent roads instead of the TM.  

PM:  5 easy miles on the dread mill...Left quad still has some tenderness...dont really understand what from?  we shall test it tomorrow, I will know if I need to back off... 

Lunch:  Amazing how important recovery is to working out.  I honestly feel if I would have met the group this morning at 5 to do mile repeats I would have a major left quad injury as we speak.  I have been really listening to my body a lot the last few months and working through pain barriers as I improve my fitness levels all at the same time.  I still felt very tender this morning as I got ready to meet the group.  I texted Matt and said I am just going to back off and do a workout on my own.  I still did not feel good around 8:30 so I decided to wait til lunch time and do a good workout.  

Started out and did the first little over 5 miles at 7:15 pace.  The last part of this warm up was a really long hill I like to incorporate in a loop I do.  Then I decided to do 4 miles tempo.  Did the tempo in 23:42(5:56avg.)  I honestly felt really tired and heavy.  At the end though I felt it was a good effort.  I did a little revovery for a 1/2 mile and then did the next 3 miles at just over MP(6:40avg) and then did a mile CD.  I was really pleased with this workout.  Good pacing throughout.  My quad does not feel tender or sore at all which is a great sign.  I feel like this was an excellent deposit workout for PHX.   

PM:  Ran from office to home 2.37miles(7:45avg.) easy shake out run.  Love where my fitness level is and enjoying the journey... 

Day OFF:  First weekday I have taken off since I can remember.  Had a ton of work to do and then spent the rest of the day and night with my boys.  We had a fun time doing a lot of great activities.  It was fun to go to the Jazz Game.  Looking forward to the long milage tomorrow.  

AM:  I have been a head case the past two days in getting up early to run with the group because I cannot seem to sleep well.  I knew I was going to do a double today so I wanted to get enough rest.  Did a walk in park run today around the Draper perimeter that I have made. A really good rolling loop.  12.12 miles(7:35avg.)  Felt very relaxed the entire run.  Never felt like I even was doing a run.  Very fun workout.  

Lunch:  Draper Double.  Got to run with my buddy Ben Martinson who is currently training for the SLC Marathon.  He did a great job today pacing the way for me.  47 degrees outside and after running the morning run just 3 hours earlier, I felt like I could not pass up the weather opportunity so we took off.  15 mph head winds during points of the run were the only negative to this run.  Last two miles I picked it up to 6:50 pace which felt great considering the double.  Hoping this calm/warmth before the storm keeps going and the storm comes Sunday and Monday.  Fingers crossed... :) 

AM:  Easy run.  Was going to meet up with Mike, but I felt I was getting sick with my throat hurting and sore.  I waited a little and ran inside even though I didnt want to do so.  I felt decent.  My right upper calf was tight but I think it will work itself out over the day.  Looking forward to the LR tomorrow.  

Afternoon:  Was trying for 2 days to put together some kind of group or partner to run a LR today.  Finally Reed was able to say he could run with me at about 10:30 Friday night.  We planned for 2 in the afternoon which gave us both some time to prep.  My run Friday was pretty sluggish and I felt heavy and slow probably from the double on Thursday still I went in with the feeling of some anxiety thinking I would struggle on this MP simulation LR.  I knew whatever I did that I needed to suck it up mentally and just not think about the pain barriers and push through the workout the best I could.  Reed is automatic at 6:30 pace so I knew I had a good running partner today to pace me through the workout.  

I told Reed I wanted to do 20 miles with the first 10 @7:30 pace and the second 10 @6:30 pace.  Either way I wanted to just stick to a comfortable plan that would simulate MP.  The course we set out to do was a 10 mile loop from Reed's house that is an honest course with the first 5 incline and last 5 decline.  

We started out feeling really comfortable and only took about 1/4 mile before we settled into pace mode so this made me think that I was feeling good from the get go and that we should just run whatever pace felt comfortable.  Reed would rattle off the splits to me as I could not get my stupid watch to work...again!  I felt very comfortable at 4 miles averaging 7:01 pace which to me I felt was suppose to be just a nice WU heading into the second 5 miles of this loop.  We hit the 5 mile mark and I felt like we should pick it up to MP and work on pace mode.  Reed looked and felt great.  WE settled into 6:30 pace with ease.  As we neared the 8 mile mark, I felt even better and we crusied into the 10 mile mark around 6:20 pace.  We were around 1:08 for the half way point which I thought was perfect considering the snowfall was brutal with head winds and my shoes were already sopping wet and about 10 lbs heavier.  After a quick bathroom break, we head back out to do the next 10 miles.  

I told Reed at about 1/2 mile into the next 10 miles that I wanted to take 11-14 a little easier(about 7:20 pace avg.) and then MP the last 5-6 miles of the LR.  He thought that was a great idea and suggested that he thought this was the better format than what I was planning.  I told Reed that I felt this was going much better than planned and that I wanted to just run comfortably and focus on MP.  The course was not the same simulation as PHX, but considering the planning and the two 10k's going on this Sat. I didn't have much choice but to luckily convince Reed not to run 20 miles on a dumb TM.  Don't know how people go further than 10 miles on a TM anyway. 

We got a quick water break at mile 14 in Alpine and then started up quickly into MP.  At about 17 miles we were cruising @6:25 pace and I told Reed I could feel my left hammy flaring up.  I didn't try to think about it too much.  Reed was doing an excellent job helping me break down the pacing walls.  Two times during this 6 mile stretch I wanted to ease back, but I sucked it up and tried to go back and forth with Reed taking the lead then I would take the lead.  The last 2 miles were definitely the toughest. I was feeling really tired but still felt very strong during the whole run.  I just tried to focus on not thinking about the run and just relax through the pace.  

We averaged about 6:54 pace for the total run which for me was a successful LR.  I was very pleased with the workout.  I got about 11-12 miles of great MP running during this long run and feel like it was a perfect workout for PHX.  Almost 83 miles for the week and that is the most I have done in my life for a week.  Very excited in my progress and fortunate enough to have great running buddies that are crazy to brave the elements and help me get better.  The elements sucked today, but I know that alone will make race days easier down the road.  

Did a 3 mile CD after I got home.  First mile was 10:38, hahaha, seriously that was all I could do though.  My legs felt like bricks.  Don't know why as the marathon training is very new to me.  Glad to be done for the week. :) 

AM:  Set my alarm and don't even remember stopping it.  Ergo, I missed a very good group run today which was similar to what I wanted to simulate.  I guess everyone's first mile was slow today.  I hit the mile mark @ 7:58 and it felt like 10 minute pace.  My legs were tired for sure for the first 3 miles.  I felt like going 10-12 miles just depending on how I felt.  I knew at some point in the run I would either do some 1/2 mile repeats at 5:30pace.  At mile 3 I felt warmed up enough to start the first of 4 1/2 mile repeats with a 1/4 mile to 1/3 mile recovery jog in between.  I felt very good on the run.  By mile 7 I was done with the repeats and my legs felt a little tired again, but it was a great run.  Last 3 miles felt like a walk but glad to feel this good after Saturday's LR.  My right quad seems to be hurting a little.  If its not one thing on my body, it is another.  These aches and pains that occur are funny and weird.  Very humbling sometimes.  I feel I have been very fortunate thus far.  Hope I can stay consistant with the workouts.  Now it is just time to tune up for a great debut marathon.  Very excited but the marathon is still a very long run.  Gotta not think about it.  

PM: what was going to be a simple 3-4 easy shakeout run turned into a nice little mini-double. Went out at a snails pace trying to work out the kink in my right quad.  Went through the mile mark in 8:14 and thought hmmm what if I pick it up a little will that help my quad?!  Ok, so pick it up, ok that feels good pick it up more, and more...anyways, after a mile and half I look at my pace and I am at 5:55 pace.  I decide to try and go faster.  I end up at 5:45 pace and held it for another mile.  I don't know where that came from but it felt awesome.  did another 2 miles easy after that and called it a day.  Ol fat boy here still has some gas in the tank.  While I was on my run, I thought more about a race idea I have that I will be working on through out the year and hope to launch it in 2014.  I need to do some more research on race dates... let's just say the race will be really fast and the prize money will be fantastic(no gift certs for the winner @Riley Cook) I will post more details as it comes together.  In the meantime, my consistency is coming together.  Now to relax and have some much needed food and ice cream!!!

Lunch:  Easy 6 miles around Draper.  Looking to only do 65 miles this week.  PHX is only 2.5 weeks away.  Let the fun begin.  Tune up time.  The base is there for me.  Hopefully the speed just keeps getting better.  Legs feel really good.  I am pumped. Sub 2:50 is the goal.

Lunch:  Felt really good today.  I ate a lot before the run so stomach felt heavy, but I was so hungry.  Decided to do a little tempo today.  Went out and did a solo effort.  I was 7:19 on the first mile to WU.  I did the next 4 miles in 6:08, 5:57, 5:52, 6:05.  I felt very relaxed.  Just focused on my stride and ran comfortable.  The last 1.2 miles I just ran to CD around 7:10 pace.  I think I was 6:26 overall for the run which is a good little MP run for me.  Running again later tonight...

PM:  Easy 8 miles around Draper (7:20avg pace) 

AM: 3 easy miles.  Doing a long progressive run tomorrow so I want to feel fresh.  Feel ready for PHX.  

Lunch:  Have my boys this weekend so I am doing my LR earlier.  I started out @ 7:20 pace for the first five miles with Ben Martinson.  He is a newcomer and did very well today.  Loving his progress for the SLC marathon.  I picked it up to right at 7 minute pace for the next five miles slightly incline.  Quick bathroom break then back out to do the next 10 miles.  I started out the same 7:20 pace for the first couple of miles and then through in some 6:40 pace for a few(3) miles then backed off for bit.  Then the mile 17 and 18 picked it back up to 6:50 pace.  At mile 19 I was depleted but crusied in at 7:00 pace.  Overall good LR.  I feel like with 9 16 plus LR since October I am prepared to race PHX.

Evening:  3 easy shake out miles...

AM:  4.5 easy miles with some pickup in the middle and end...

Lunch:  7.25 in Provo Canyon on the River Trail.  Had some patches of bad ice and snow but overall not bad at all for Feb.  I wanted to go 10 but the trail had too much snow.  I wanted to go out at just over 7 min pace and then on the way back be at just above (so comfortable) HMP.  Splits were 7:05, 7:02, 7:24, 7:02, 6:17, 6:15, 6:45 and 7:10 pace for the last quarter.  I had just eaten so my stomach felt a little off and heavy. Legs feel good but just tired.  I need to work better on when I go to bed and wake up.  My recovery needs to be a lot better.  I thought it was a good wo.

Late AM:  Could not resist to do a late start knowing the weather was going to be fantastic.  48 degrees when I started.  That is hot for what I have been seeing and running in.  Kind of a good test though knowing this will be the median temp for PHX.  I knew I needed to simulate some tempo again.  Didn't feel like I did enough yesterday as a tune up so I decided to do a fartlik.  My legs felt ok at the start, but I purposely went out at loaf pace to feel loosened up for the workout.  I hit the mile mark at 8:32...just flying :) I am putting all this dialogue in to evaluate where I am at 3 mos, 6 mos, and 12 mos from now.  It should be really good info and feedback for later down the road.  I did about 5 miles at least of 6:15-6:30 pace during this fartlik.  I varied the speeds and distances of when and where I pushed from mile 2 to mile 9.  My recovery run during this workout was way slow almost a little ridiculous slow, but the 20-25 mph head winds and cross winds made this wo even more rahtard.  It was a little more laboring then it should have been.  I guess I am just tired from the training I have done the last 3 mos.  Don't really know what to think but I feel ready some days and like crap on others.  Feels like more mental toughness I need to work on, but who doesn't need to work on this factor of running.  Overall I feel it was a good deposit for PHX and probably the last real tune up before PHX.  I will consult the Terminator on more tune up and workouts for taper mode.  

AM:  Easy miles around Lehi/Highland with Mike, Scott and Toni.  So nice to run with such awesome studs.  Some parts of the run felt a little tougher than easy but overall a very smooth group run.  Gotta a lot of good advice from them on the run for the marathon.  Scott gave me a really good reality check with what he thought was realistic or not for me.  He said my goal should be sub 3 and go from there.  I loved the advice on the first half should feel like "hey, I have only run 13 miles and there is no way I should be intimidated by 13 more".  This sticks out to me as go out conservative and then build from there.  So I am going to do this exact advice.  I don't want loneliness and disappointment come to me by mile 18, 20 or 22.  I just need to run within.  Excited to taper now and enjoy fresh legs come next week.  My legs are tired and its obvious the training and mileage has come full effect.  I wish my weight was lower, but I feel lighter and that is all that matters right now.  Onward and Upward from here. PHX... Make It Happen...

AM:  Some easy miles on the road here in Idaho.  Snowed all night.  Normally I would be on a TM with the horrible road conditions.  I am surprised I did not fall :)  Went somewhere between 6.5 and 7 easy.  I was very tired this morning but felt better after 4 miles.  Most likely a good shake out was needed.  Excited for the recovery/taper phase.  

AM:  4 easy miles through downtown Idaho Falls.  No snow that was cool.  I took it easy for the first couple miles and then felt a pep in my legs so I picked it up the last 2 miles.  I felt great.  Feels great to feel fresh!  Loving this...

AM:  ok...so everyone collects running stories over time but today is a story I am not really excited about.  I set out to do 14 miles easy here in remote Idaho.  The conditions were beyond horrendous.  20-40 mph head and cross winds.  Got a tail wind for like a mile which felt heavenly but it was constantly changing.  The snow was wet and plenty.  I knew I just had to keep a positive attitude and get the run done. 

About 2 and half miles into the run, I was running on this 5 lane road to get to a better area to run.  I could not see the sidewalk because of all the snow.  Normally I would do TM when conditions are this bad, but that was not an option.  The road was my only option.  Anyways, this truck at the 2.5 mark was behind me and started honking for me to get off the road.  I waved to him to go around me.  He continues to honk at me to get out of the way.  Keep in mind there are 2 cars behind him. He can easily go around me and he continues to honk for me to get out of his way.  After the 3rd honk I turn around and waved go left around me.  He drives up next to me and I hop to my right away from him.  I am running about 7-8 mph and he is driving about the same.  The next thing I know he is a couple of inches away from me and then proceeds to purposely drive into me.  His truck knocks me to the ground instantly.  I am in shock.  My left knee starts to hurt, but I am so pissed at this idiot that I jump up and immediately start running after him.  The car behind him sees what happens and they yelled at me "Dude, are you ok?",  I am so pissed that I just yell explicit words towards the direction of the truck that hit me.  I tried to get the liscence plate number but could not see a thing in the snow.  The truck never stopped.  He did it on purpose and didn't think twice to see if I was ok.  I had so much adrenaline going through my body that I did not feel my left knee.  I continued through the weather conditions and by mile 8 I was skating.  The last 6 miles were more like skating then running.  It was tough to manage the run.  I got the run done though and now I have this stupid story for the record.  I know I could have been on the sidewalk but the snow covered everything and I did not want to risk a slippery side walk slope and get injured.  I would have never thought someone would hit me on purpose.  Stupid Idiot...

AM:  Woke up feeling still sore throat and coughing.  Wrong time to be getting this sickness but oh well.  Getting lots of fluid and my stretch on.  My left knee cap is still tender but we will see Monday on my run how it really feels.  I was getting a lot of anxiety just sitting around so I did a circuit training workout.  Planks + some other abs exer., upper and lower body weights.  About an hour.  

AM:  Didn't hear my alarm probably due to the meds + a sleep aid.  I naturally awoke at 7am to get up and do a solo effort since the group was done by now.  I started out very easy and was hacking up a lung the first mile.  At the mile mark I felt a little better and settled into a pace.  My legs felt really comfortable and steady.  I just wanted to focus in my head what an easy pace would feel like with no watch and just let my body pace comfortably.  I didn't even know til I checked my splits that I was 55:34 for the 8 miles in between 1 wu and 1 semi cd.  This is good news considering the ease of the run.  Legs are starting to feel really good minus the left knee cap and some tightness in my left achilles.  I am assuming its from the rahtard that decided running me over was better than going around me.  Still cannot believe this idiot.  Looking forward to the much needed rest and work in Idaho.  Just back up here again this afternoon til Friday then off to PHX with the rest of the crazies.  

AM:  Another sloppy weather day in IF.  Roads are worst than horrible.  I got told by an IF cop today to get out of the road at the 6 mile mark.  Someone must have called it in.  Funny this town.  Very easy out and back though.  Just wanted to loaf around 7:45 pace.  A little under that.  My knee is still tender and my left achillies is tight.  Not a good thing 5 days away from the longest race of my life.  I am still in shock from the dumb morons up here.  Rest, Rest, Rest...

AM:  A balmy 18 degrees around 8am.  About 6 easy on a little paved trail along Sunnyside Ave here in IF.  I feel a lot better today.  Knee and achilles are still stiff.  Hope these injuries can work themselves out by Sat. gun time.  I can only hope for the best.  Really had to hold myself back from taking off.  I did a few pickups during the run.  Pretty cool to feel fresh again.  I am getting pumped...

AM:  4 easy miles this morning...knee and achilles felt better than they have all week.  I feel very fresh.  Almost a little anxiety like why am I this fresh.  It has been a long time since I felt this recovered.  Now I hope my lungs can get all the crud out.  I have down tons of fluid and medicine.  Ready to rock...