Runnin Bubbas

TRACK WORKOUT

AM:  Met Matt, Reed and Toni @ Lone Peak HS this morning around 5.  Did a little wu to the bathroom.  Felt a little refreshed due to the low mileage last week but still felt mentally out of it.  Plan was to do a 5k time trial at tempo this morning.  We did a 4 mile wu along the trailhead.  Winds were pretty crazy.  It has been warm in the mornings the last couple of weeks and today was no different.  Got to the track and we did some strides and then a 1/4 mile in 79 sec to officially prime the legs.  Matt, Toni and Reed all did the 5k time trial.  I wussed out and decided to do 3Xmile repeats with a 100 walk in between.  Mentally I wanted to keep it fun and do a workout but not hate myself the rest of the day.  I cannot afford to burnout with running.  It has been a great drug for me.  Splits were 5:39, 6:04, 5:50.  Did a 2 mile cd.  I am pleased with the workout.  Nothing fancy or exciting.  Really I never felt I was pressing.  I just mentally was not ready to do a time trial.  Legs feel ready for Thursday. The pace today felt very comfortable.  I still need to do a better job on my breathing. 

LUNCH:  Met Matt at the mouth of Provo Canyon.  Ran 5 more easy miles on an out and back.  Stupid Hot during this run.  Couldn't even think after 4 miles haha. Great conversation with Matt the whole time.  Good man...

PM:  Slept through my alarm this morning.  Fail.  Was slammed at work and finally made it over to Scott's house to do the loop there.  I had to cut my run early after I thought of an idea for some marketing at work.  I started at 8:15 and finished at 5:50 pace.  A nice progressive run that I was not planning on doing but I needed to work again on this idea so that is what happened.  90 degrees at 9pm is weird. 

AM:  Turkey Point loop with Matt and Riley who is down for the holiday.  I was planning on only doing 5-6 miles.  Fun to have Riley along and talk about the Ogden crew.  Solid guy and runner.  I was told to stop the weights by these two.  Going to listen now and apply.  Ran with these guys for about 6 and then cut the loop short and ran back to Matt's.  Did 3 200 meter stride outs after the run at 5k pace.  Legs feel decent.  Looking forward to racing the 5k tomorrow...

Felt good going into this race.  Thought I had it in me to do a 17:20 but was not in the cards today.  Not too much to report. Splits( 5:37, 6:11, 6:41,.41).  Not really exciting at all.  Moving forward...

AM:  Easy miles solo effort.  Not really excited about running right now...

PM: Purposely took 5 days off from running. Really mentally and emotionally drained. I believe this is why I have not felt good at the end of workouts/races. Ran from Scott's house the loop solo effort 7:15AP  91 degrees never felt so good tonight. Felt a better zip in my step. Was nice to have fresh legs...

AM:  A huge CC crew this morning with Matt, Mike, Brandon, Scott, Zak, Karl, Toni, Reed, Steve T. and a new guy Ryan Lee.  Really fun run today.  7:15AP up the canyon.  Way back I wanted to do some variation so 6:08AP for miles 6,7,8 and then very easy cd the last 2 miles.  Good conversation with everyone.  75 degrees felt like 50 this morning.  Nice overcast and the wild life was plenty...

Evening:  Easy mile around the office in the wind and rain.  Lucky for me I washed my car yesterday.  7:57AP...

Easy Long Run

AM:  Met Brandon, Scott and Toni this morning at Orem Soccer Fields.  I needed to do a LR this morning because this is the last weekend I will have with my boys before they move to NYC with their mom.  So this run was dedicated to them.  I thought an easy LR would be fun and just focus on miles.  This was a tough run this morning.  My legs were hammered by 14.  Probably did a little too much yesterday but I wanted to get in some good miles the last 3 days.  Basically I did this run on my own.  Great weather this morning and the rain was really cool.  Glad to get this run in...

AM:  Thought I would write something positive for once.  Was fortunate to get me and the boys up this morning and make it out to Hobbler Half Marathon.  Had some buddies running and thought we could give some support.  We showed up at the 9 mile mark and waited for the buddies.  Nate Jewks came by in first and gave me and the boys a high five.  Very talented runner and looked like he was out for a stroll.  Matt and Justin were next and looked great.  Had some gu and gatorade ready and it was fun to see them in cruise mode.  Mike gave me a thumbs down as he was next with Dave Taylor a little further behind.  Mike had GI issues and said he was just going to do MP the rest of the way.  Still looked great great for the day.  Went to the 11 mile marker and met everyone again there for more gatorade and encouragement.  It was fun to drive the course while these guys were in the zone.  Had no idea Toni "The Tongan Tornado" was racing this morning Very fun to see how they fought through the pain and made it happen.  I was probably pretty annoying with my yelling and coaching but that is me... 

The boys and I ran all over the last part of the course and then some laps after the race was done. Great experience for me and the boys...

Simpson Weekend Track Meet Special

AM:  Headed out to Alta High School with the little men this morning.  The goal was just to have fun with the boys and do some running.  Solomon and Simon both did 5 laps.  New pb for Simon who is 3.  Solomon had GI issues literally.  Not a really fun time for him but he did a great job coaching his little brotha.  I did 14 laps, my favorite number.  Enjoyed the sun and no shirts.  Wish I knew how to post pics and I would do so.  The boys had a great time in the spirit of things.  I feel honored to be their Dad.  I am going to miss them very much as they start their careers in NYC this next week.  Sure hope they remember me and know that I will always be their DAD!  Cannot get enough of them... 

AM:  Scott's house for a group run.  Matt, Scott, Toni and Reed.  Felt good this morning.  Matt broke down his race report.  Very good mental toughness example.  Reed and I had a good convo the rest of the run.  Through in about 4.5 at MP. Easy last 1.25.  Nice temp this morning.  Feeling a little better.  More at lunch... 7:01AP

Lunch:  Tested the new ride 7 vs. Brooks Ghost.  Not even close to comparison.  The new ride is fantastic.  Did 4 miles easy with Matt on the test.  Great convo with Matt again.  Thanks to Jake for coming out.  7:40'sAP...

Track Session

AM:  Got a ticket on the way to the track.  Didn't let it affect me.  Met Toni, Reed and Scott @ LPHS.  Had a good WU. Did a quarter at tempo instead of striders.  Scott decided last second to change the workout to 400's with 200 meter AR between and then 200's focusing on kick and exertion with a 200 meter walk between.  I am glad he did.  Legs felt really good and my mind was relaxed the entire workout.  Great deposit for me.

400 Splits(77,78,80,83,85,83,84,79)  200Splits(33,32,33,32)

Not really meant to be fast today.  Purpose was to get some leg turnover.  I feel the workout was very effective for where I am at right now...

PM:  Met Zak at his house in Orem.  Did a loop along the Lindon Trail System.  Really cool loop.  Great convo the whole run.  One of the most enjoyable runs I have had this year.  66 temp and great rain. 7:09AP

AM:  JRT out and back with Matt, Mike and Chad.  I turned around at 4 and headed back to Olympic Park and did 2 grass loops.  My legs are definitely tired today which I figured would be the case.  Took it very easy... 8:10AP

Afteroon Break: 3.25 very easy miles around the office 8AP  97degrees...

Afternoon:  Dropped my boys off @2.  I gave them some final instruction and told them I love them very much and will always be their DAD.  A Giant hug and kiss to Solomon and Simon and sent them running.  My heart and mind were very heavy but went out for a run through Highland/Alpine.  Car said 111 degrees when I returned from the run.  97 real temp.  That's a crazy index.  Very Easy miles again.  I appreciate the time and memories I have made and look forward to more.  Winning...

AM:  Went to the Kenny Chesney Concert last night.  Always a great show with him.  I slept in and got some needed rest again.  Wanted to just go really easy and prime the legs.  Ran up to the start of the DD5k course and ran the course with the last mile doing a 1/4mile and 2 200 pickups @HMP.  Feeling better now.  Need to check in mentally and emotionally now for this one...

Riley and Ben came down last night from Ogden to stay at my place for the race today.  Fun to chill and chat with them about life and other nonsense.  Good dudes.  We got to be around a little after 1.  Glad I slept the night before.

WU was around 2.7 with pickups the last mile.  I felt pretty decent on the wu minus a little GI issues.  I think we all had 3 bathroom breaks.  Luckily my house is the 1.5 mile mark on the course.  Made it nice.  Got to the park and said hi to everyone that made it.  Stacked field today and knew that the competition was ready.  Everyone was in the zone and zen mode.  The start and finish to this race is just mind boggling.  For a circuit race (even though I am not focused on points this year) is just rahtard!  I got spiked twice during the first 50 meters.  Boxed in was the case til the road.  Ben and I ran the first half mile together and then I just kind of settled in to a comfortable pace.  Felt like HMP.  I got to the mile mark and saw 5:57.  I went into this race with no expectations and just wanted to get a good workout in and enjoy the company.  The second mile runs right by my house and never thought about pulling in so mentally I felt good.   I started picking it up a little as the second mile is a nice grad decline 5:49.  I knew I just needed to mentally check in at this point and feel like I was having fun which is all I cared about today.  Last mile is a grad up into a weird finish.  I had some guy past me at the end and the guy ahead of me was in my AG too.  Not good on my part to be aware of this 6:14, .35.  

After the race quite a few of the guys ran the course again and then a little out and back on the Porter Rockwell Trail.  We made it back just in time for everyone not to get awards and checks lol.  Another well organized part of this race.  Had a bagel and water and talked a little with fellow racers.  Then a few of us again ran back to my house.  I am pretty sure I ran just as fast and enjoyed the CD more than the race.  JK.  It was a great morning.  A little muggy but overall a good experience and deposit for next week.  Glad I have the ability to run with some great guys and gals.  Probably run a little more this evening... 

PM:  Hung out with the Ogden crew this evening thanks to the invite from Riley and Ben to come to a BBQ.  Great bunch of guys up north.  Lot of talent they have up here.  We ate like Kings.  Got to get out do some more miles with John H. and Ben around North Ogden.  Nothing but hills here.  We did a little loop from Lee's Market up Elberta and back through "the barn" golf course.  I need to go play 18 at "the barn".  Very cool looking course.  The highlight was the meeting place at Lee's market.  They have a natural spring that ends there.  Fantastic water!  After the run we took an ice bath in the spring just above the parking lot.  If I lived up here, I would do this everyday?!  Unreal that this is in Ben's backyard.  Very cool run and great convo.  Had a blast hanging with this competitive bunch... 4.16mi (7:05ap) 

Afternoon fun run from my house up to Corner Canyon Trailheads.  Cannot believe this place is my backyard.  Feel fortunate and thankful for what I have and able to do.  Wanted to shakeout my legs so went really easy.  Hit 5 different trails in the process.  Really hot and worked on my freckles again.  Lots of great scenery and great ambience along the single tracks.  My Hooka's are fun to run in.  Love marshmellow technology... 

AM:  Met at Scott's.  Favorite loop around.  Mike, Scott, Matt, Reed and Toni for another good crew.  Went by to fast but enjoyable morning for a run...7:20'sAP...

PM:  Met Zak at PRT mouth 2up/2down.  easy miles.  Great getting to know Zak better.  Great runner and better dude... 

SHORT AEROBIC BUILDER

AM:  Met Scott @ LPHS Track.  Did a 4WU on the trail.  Felt really nice this morning.  Scott got me pumped on the wu to mentally focus and check in.  We talked about several topics and pace for the wo.  Did some striders and bathroom break and then got started on the wo.  I wanted to keep everything under 6minAP for the wo. 

2X2mi tempo @HMP

1st - (5:46, 5:52) - 11:38

1/2 mi AR

2nd - (5:50, 5:56) - 11:46

A little over 2 mi CD.  I am happy with the effort.  I mentally checked in and this felt very comfortable.  I never felt forced and the pace was controlled.  I felt I could have done one more at this effort.  Scott was great company and an excellent motivator to help me do the workout.  He looked very smooth at low 5's for his tempo.  He should have no problem getting the W Sat.  I am excited as well to race...

Lunch:  Easy shakeout miles on the PRock trail.  Listened to some tunes and felt really relaxed.  My fitness is really starting to come along.  It's starting to get fun again.  4.35mi(7:18AP) 

AM:  Met Scott at Liberty Park this morning.  Wanted to get some miles before Des News races and during and after as well.  It was fun trying to figure out how to best spectate the course but we are able to pick the 2 mile mark as a great spot to see the push.  The talent is amazing right now in Utah.  The energy was electric.  I thoroughly wish I would have put this race on the calender but that is how it goes sometimes.  We were able to run back to the park and watch people finish.  Everyone ran solid.  I thought the morning went well.  Very fun to see everyone work hard and watch their training pay off.  I was happy to run 2 different cool downs with some guys.  Enjoyed the conversations and seeing many familiar faces.  Very fun to push people in at the finish.  So many people to name.  I think the whole state ran today.  I think Scott and I will be the only ones at Timp Half :)  Des News is officially on the calendar next year.  The only time I did this 10k was in '97 I think.  A long time ago...

Easy shakeout miles after some good meetings and conference calls today.  Really pleased with how the past two weeks of training has gone.  Now time to rest for the next two day and mentally check in for Sat.  3mi(8:33AP)

AM:  Some easy taper miles.  Late night last night and was more tired than normal so just took it easier today.  8:30AP...

AM:  Last two nights sleep have been unreal.  Slept like a rock.  Really helped me recharge.  Mentally this is great for me.  Did same short Draper Park loop again this morning.  Last mile I threw in 2X1/4mile pickups at HMP.  Legs feel better than yesterday. (7:40AP)

Timp Half

Woke up at 3:45 this morning and did the normal routine.  Banana and cliff bar with some gatorade and water.  I really felt rested and my legs felt ready to go.  I got on a bus right at 4:30 and headed up.  I knew Scott, Dave Taylor, and Toni(bandit) would be running today so at least a few fellow runners.  Everyone ran on Wed so I had no clue who would be there.  I always think the more competition the better.  But the competition ran Wed.  Saw Mark Wright at the start also and told him to hang with me and Toni.  He is a solid runner and hope he can join are ever expanding cc team in north utah county.  Scott and I did a really easy warmup for a few miles.  I did some more on my own just kind of methodically moving around with about 4 striders before the race.  I felt really relaxed.  In fact, I haven't felt this good pre-race since I started back running so this was a good sign.  I got some great advice from many on Wed and before the race R and Jen gave me some final instruction.  Mainly just calm down and forget the watch Spence :) My watch was not working for some reason before the start.  Typical with me.  

So we line up and they took forever to start but whatever.  It wasn't getting any colder.  83 degrees was interesting.  I felt hydrated though so I was hoping the heat didn't affect me too bad.  We took off and Ian and Scott took the lead effortlessly and really just looked like they were cruising.  Craig Green, Dave Taylor and a kid from West Jordan were ahead of me, Toni and Mark Wright.  There was another guy too.  Don't know his name.  I hit the mile mark 5:44 and this is about 9 secs slower then what I did at AF.  I purposely went out slower.  I felt way better.  At AF, I felt bad at 1.5 miles.  My body felt very relaxed and breathing was spot on.  Right after a mile, Toni and Mark backed off their pace and just kind of hung a 1/4 mile behind me.  I didn't think too much of it.  I felt very relaxed with the pace and told myself I would go with what felt comfortable.  Mile 2 came and I was 5:53.  I was feeling great and exactly where I wanted to be.  Mile 3 5:56 I started to catch up with some of the marathoner's.  It was amazing watching these guys run up and down.  Seriously I cannot imagine doing a marathon today and also that course is just crazy.  I think I will stick to training runs only up and down AF canyon. 

I settled into a groove and felt like my body was responding well to the pace.  I did not feel forced at all.  Mile 4 5:34 It felt like the pace was picking up but didn't feel exertion.  Just tried to go with what was comfortable.  Mile 5 5:31 Weird water exchange here.  Almost knocked a poor girl down at this aid station.  Don't even know how this really happened.  Just was fast and weird.  Missed 3 cups.  Mile 6 5:47 I caught up to this guy I cannot remember his name and the West Jordan kid.  I told the kid to pick it up and work with me.  He decided that meant to race the next mile.  He had mentioned that this was his first half and by 6 miles it showed.  I tried to get him to go me and the other guy but he was gassed.  He wished me well and I went on my way, Mile 7 5:49.  Seriously running through the canyon was really enjoyable.  I felt great.  Coming out of the canyon you could feel the temp change 10 degrees.  It was not a cold day.  I was now pouring water on my head at every aid station.  I looked down at Mile 8 6:29, Oh freak!  Ok, so normally I would get worried here and check out.  What I realized is that the course was not appealing at this point and that I MP might just be a great effort for me.  So I looked at just trying to maintain.  Honestly, my fitness is just not good enough to maintain 5:50's for the entire half which is what I am going to do over the next month along with more track sessions.  So I stayed in the game mentally and just tried to maintain.  Also, I could feel my left foot becoming very irritable and feeling raw.  I just hoped it did not get worse over the last 4 miles.  It felt like my foot was rubbing off.  Mile 9 and 10 6:25; 6:36.  Right after mile 10 is the weird turn around they included on the course change last week.  I was not familiar with the ending of this race because of this.  Didn't think it would be nescarry.  I was wrong. I should have familiarized myself with this ending. Toni has now caught up to me at around 10.5 and ran for a little together and then he took off.  My left foot is now becoming a problem and I am worried that I will not even finish the race.  My pace is now consistently MP but my head is still focuesed on trying to stay behind Toni who at Mile 11 6:37 I was about 200 meters behind him and that is pretty much where I stayed.  Mile 12 6:40 slowest mile, I didn't take any aid and just cruised home.  I knew I was going to be closing the 1:18's but I wanted to make an effort to do so.  .25 last tenth.  I don't know what the last part was.  My garmin just said 5:48 pace to close and 1:18:59.  They had two timing carpets at the end right next to each other so I didn't really get this.  I am going with gramin :) I really felt like I ran the tangents well. 

Only was able to do around 2.5 miles CD because of my foot.  It's pretty bad.  I am not going to post pics yet due to Allie would barf 10x's alone.  But those who got the text pic pretty much will not eat the rest of the day...

I really feel for Scott right now.  He had a great race despite the last tenth of a mile.  Watching him recover was painful and humbling.  The effort he was willing to put himself in the pain box was unreal.  He definitely went for broke.  I think his nutrition was just too extreme this past month.  I love the kind of shape he is in and he is a stud to all that are able to run with but the lesson here is that he redlined because he had no energy.  You have to have energy in a half most definitely.  Much props on the effort today Scott.  Hope the recover is well.

I am pleased with my effort on this race.  I know exactly now what I need to do to improve and its mainly more speed work and longer aerobic builders.  I have a great base and the short track/tempo has done me improvement but now I need to push a little harder and the times will continue to come down and hopefully the weight too.  Not lifting the past month helped a ton too.  I am excited with the progress and really hungry for more.  Make it Happen...

Day 2 Foot Injury...

AM:  Met @ Scott's house. Mike, Toni and Matt.  Was not sure how this morning would go but wanted to give it a try.  At the 3 mile mark I could tell I was going to do some damage again to my heel if I went 10 so I decided to bag it and head back to my car.  Ran 2 more and walked 1 to get back.  Not a lot of sting to it which good because this injury is like the feeling of a 2nd degree burn.  I burned my hand like this when I was a kid and burns suck.  I am not going to to downplay this and think I can just run through this thing.  Might be a week of crosstraining and biking.  Oh joy!  oh and the temp was fantastic and its staying darker now which sucks...

Day 3 Foot Injury:  My skin that fell off reattached last night which is rad.  I attached mole skin to the edges and it is doing a ton better.  

PM:  50K on the bike in 1:12.  Have no clue what this means in terms of mileage.  Maybe the tri and cycle people can enlighten me.  All I know is I could not have kept up with Justin or Christie even after they raced a half marathon.  Anyways, solid effort I feel.  Hamstrings were on fire around 47K.  Burned as many calories as if I had run 14 miles easy.  Glad I could get a workout in...

Day 4 Foot Injury:  Almost met the group this morning but thought one more day would not hurt.  Feel like it is repairing well.  Hope to give it a go tomorrow.

LUNCH:  40K bike ride.  Tried to do the same effort except added some technical climbs to the ride.  A little shorter today as far as mileage but time was 1:17.  Felt like it was a solid effort.  My butt is killing me and legs are tired so I guess that is good...