Runnin Bubbas

Afternoon:  Did a solo cinco de mayo 5k around Draper Park on some grass laps that I make up over there.  I love that my boys can play and give me high fives when I circle around the small loop I do.  My little guy Simon loves saying "you run fast dad".  Best part about running is the relationships you build over time.  I really enjoy listening to the convo's going on during runs and races.  Great weather.  A lot of stretching today.  Neck still tight but lower lumbar starting to come around and feel less residual.  Actually ecited for once about the group run tomorrow instead of feeling like I am going to hurt through it. 

AM:  Group run with Matt and Scott from Scott's house.  Favorite course and fantastic weather this morning with no wind.  I felt a little soreness in my right calf before we took off this morning but other than that I felt good.  I made the comment at about mile 6 that I felt really good and guess I will "race" next time.  Traps and Rhomboids still tight half way throught the run especially on my right side.  At about mile 7, I felt like I could relax through some of the stiffness and sucked up to finish the run better.  I think the conversation shifted to basketball and that got me pumped.  My first love was bball and still is.  If only I would  have been 6'5".  JK.  I really love running.  For the first time since I have started the journey back I felt very comfortable in conversation and my stride was easy.  My MP right now is 6:40 and I can tell my body is starting to change constantly to better fitness levels.  Excited for this next month.  I think I am really going to see what winter training did for me finally.  The hard work is starting to come.  6:55 avg.

Weights:  Chest and Calves...

LUNCH:  4.6 junk miles easy PRT.  Nice to run with Ben M.  Great overcast and a litttle windy...

Aerobic Builder w/PR.

AM:  Met Mike and Scott @Lone Peak HS Track.  Beautiful morning again today.  Great time to do some speed.  My goal was to do as much as I could of the planned 12 quarters.  We did a 3 mile WU along the trail.  Did 3X100 meter striders which really were great to prime the pump.  I have not done striders like that in a long time and forgot how much that can help you get mentally and physically more prepared for the workout. 

Splits : 71, 72, 72, 74, 85(gassed @200meters) took an extra rest here. then 72, 70, 72, 71.  I wanted to quit here on the 400's because I was feeling tight and fatigued.  Decided to do 3X200's 35,34,33.  Did a AR jog back to where we started each interval in between these 200's. 

A little over 3 miles around the track for the CD. 

Great conversation this morning as usual with these guys.  Mike and Scott looked very smooth.  Really good workout for everyone.  The improvement is coming.  Right side of my back and neck still a little tighter than I want. 

Weights:  bicep/tricep

AM:  Met Mike, Scott, Matt, Reed and Trevor @Matt's house and ran the Turkey Point Loop.  Felt good til about 5.5 miles and then GI problems.  Had to stop a couple of times around 6 and 8 to bathroom break.  My body was begging for recovery around 6 anyway so I guess everything with purpose.  Hamstrings were tired.  Felt my right SI tighten at 9.  Still working through this back torque but today didnt feel like anything but fatigue just setting in.  Hopefully I can just stretch and heat for normal recovery.  Hope to do another short shakeout run at lunch.

Weights:  Shoulders, Calves and Abs...

Evening:  Met Brandon Dase @Orem Soccer Fields and headed north on MT for an out and back.  We had a great run and just went easy.  My hamstrings are tired.  Enjoyed great conversation with B. 

AM:  Met Matt, Reed, Brandon and Scott @Matt's house for a little out and back.  I went the first 2  miles with them and then we ran into Mike who was on his way back on the MT.  Perfect timing. Headed back with Mike and his dog Copper.  Ran another mile on my own after I dropped off Mike.  Found out that I am still not an official runner because I have not done Ragnar?  Anyone got a spot on their team for me?  I don't want to be considered a jogger.  Oh and I am also doing Boston next year so that I can have at least one of the two items down as a runner.  Legs feel ready to fly tomorrow.  Should be a fun time.  Hopefully I don't get concussed at mile 2 :)  

Vigor Cottonwood 5K (16:26 unofficial bandit time)

Mike picked me up at my house and we headed out on Wasatch for a great drive to the finish line.  The weather and wind was just perfect.  The conditions were spot on for a "workout".  I literally decided on Wed. that I was going to do this 5K with Mike as a good leg turnover type workout.  My only concern was not getting injured and Mike not getting lost.  We accomplished the first.  I have run 3 5K's with Mike recently and both times Mike has managed to drift into oblivion.  Just his luck again today.  

We got to both ride the bus since there were only like 20 people on the bus.  We got to the "start" of the 5K and began our WU(2.5 miles).  We ran in the campgrounds and then a mile up the canyon.  We came back down the canyon and passed these two orange cones that looked like the 5K "start".  We asked the guy with the megaphone to call the race director and verify the "start".  Sure enough we had everyone hike up to the cones.  No joke I was off to the side everyone is still just kind of talking and waiting around.  I am going to the bathroom and the starter blows the megaphone.  This was the start of the race.  I could not believe it.  Everyone was shocked as if to not even realize that the starter had "officially" started the race.  I jumped of the side of the road and was probably the second person to realize that the race had begun.  I yelled at Mike, "hey, let's go"  Mike was still thinking there was going to be an official start.  Mike hurried up and we were on our way.  This guy Dave was right behind us.  We started off at 4:30 pace very quickly and I slowly backed off realizing that my legs were going to be hammered if I stuck with this pace.  Got to the mile mark in 5:06 which I thought was perfect.  I wanted to avg. 5:20's today for the splits to just get used to that kind of pace.  Dave was right with me and then at about 1.2 we were diverted off the road and we had to do like 2 flights of 20 stairs to get to the paved trail head.  No joke, Stairs!  Crazy diversion.  It was weird to break pace like that going down the stairs.  Mile 2 split was 5:22.  I began to feel some fatigue a little after 2 miles.  Dave would have gone the wrong way if I had not told him to turn left.  I was not officially competing today so I was not worried about placing.  He and I both entered the park and I relaxed a little and he stayed about 5 seconds ahead of me the rest of the way.  Mile 3 was right after we crossed the street split was 5:30.  The last tenth was a weird winding orange cones that did not make sense.  I must have done this in around 28 seconds.  I had a really strong kick and just went to the left side of the finish line.  I looked around for Mike who I thought was already waiting for over a minute now but he was no where in sight.  I then look to the north and here comes Mike jogging up the way.  "Who is in charge of this thing?!" Mike loudly states.  I then realize "oh no, not again"  Oh well.

 Mike and I were able to do a CD of 4.5 miles.  I got to run the last mile of the half with my friend Krissa who was doing the half.  She did great and did a PR by 20 minutes.  Fun to see her push and finish strong. 

Overall I accomplished today on what I set out to do.  I just wanted an injury free workout and run in the 5:20's to get that kind of leg turnover for a workout.  So I am going to chalk this up as a great workout and build from here.  I am pleased that I had a great week of training.  Mike officially unofficially with a great time of 14:59.  Really cool to see him accomplish a great time and great goal.  I really enjoyed the conversation and laughs with Mike today.  Crazy freaking morning.  Done by 8am and I feel like it was already noon.  5K's are so fast! 

Weights:  Back...