EXTREME MAKEOVER 2012

Today I got up and ran before Kellie and the Heidi's went out, which was 5:00 am.  I found that it is a lot easier to get up and go run at 5 when the weather is nice and the temps are some what warm.  I hate getting up early and freezing to death. 

I had one hour to run so I knew that I could get in maybe 8 miles and still hold a good pace, but not run to fast, after having ran the 5k on Saturday I wanted to make sure and be some what careful.  I ran 2 miles into Payson on Canal Rd and then turned around and ran back into Salem on Canal Rd and then past Woodland Hills Dr and then back home.  This was a good out and back run, I plan on using this on my 8 mile tempo run, there are some small hills but for the most part it is flat.  Average pace was 7:16, mile 7 was 6:46 and mile 8 was 6:54. 

Hiked in the mountains looking for deer and elk sheds!  It was a lot of walking in a zig zag form, up and down and in a lot of snow at times.  We didn't find any horns, I think that it is still a little early for the elk.  We did see 2 bulls about 10 miles away in the spotting scope, I will keep an eye on them and hopefully we can get them??  Legs were a little tired from this morning, so I hope they are ok for some speed work in the morning?

Today I was supposed to run a 7 mile tempo at HMP, but last week the roads were bad and I was not able to do an VO2 Max miles so I decided to do that this week and then try and do some longer tempo stuff on Saturday.

2 mile warm up: 16:01 ave pace 8:00

2:00 minute sprints, with 2 minute jogs in between

1 - 5:19 pace .38 miles

2 - 5:18 pace .38 miles

3 - 5:17 pace .38 miles

4 - 5:03 pace .40 miles

I have only done this workout 2 other times, the first time we did 6 of the 2 min sprints with 2:1 mile repeats at 6:00 min pace or less after the sprints, the other time I did 4 2:00 min sprints and then did a 1 mile run in 5:56.  Today I wanted to switch it up and try something else, so after the 4th sprint I jogged again for 2 miles, ave pace 8:00.  Then I decided to run a 5k at MP which I would like to be between 6:25 and 6:35 depending on the course.

mile 1 6:42 pace

mile 2 6:16 pace

mile 3 6:19 pace

mile .1 40.93 seconds (6:35 pace)

Total running time 19:57

I felt like the MP was easier after doing the sprints, when I have ran the 1 mile repeats after the sprints I find it to be a lot harder??  Over all I feel good about the work out, legs felt ok, left knee was a little sore but no pains through out the day:)

1 mile cool down ave pace 8:02

I ran the Salem Canal Out and Back route this morning.  Legs felt good today, I did get some little sharp pains on the balls of my feet?  I think that it is time for some new shoes :)  The weather was awesome today, shorts and a long sleeve shirt.  I did have on a hat and gloves but I could have ran without them today.  I finally think that spring is here or at least on the way.

ave pace 7:18 1:00hr total

I got into St. George last night and had enough time to stop by St. George Running Center and buy some new socks and stock back up on Roctane.  It was good to see and talk to Steve, the new store is nice.  The weather down here is awesome right now, I like seeing the trees in bloom and green grass.

I got up this morning and left the house in Sunbrook and ran out to Dixie Dr and then up to Sunset Blvd and then turned right on Valley Dr?  I was running down Valley and I saw three girls crossing the street, one looked like it could have been Marcie so I did a quick run by to see if it was her and she actually noticed me first.  It was good to see and talk to her, she is still just running all over the place.  I finished the run back to the house, showered and now in for a long day of watching baseball.  I forgot my watch so I am glad that there is a course tool on here, very helpful.

This morning I met up with Bill and James, over by Bloomington Golf Course.  Utah Trail?  I think is what they called it, not for sure.  We waited for Steve and Dave for about 10 minutes and then we decided to jog up the trail and try to find them.  They started earlier than us so that they could get in 40 miles?  Can you say CRAZY!!!  We finally ran into them about 2 miles into the run, they were running back to the car to get some food and then they were off for another loop.  It was a great run, lots of different elevation changes and the whole run was on dirt.  Steve and James were great company and they are strong runners.  It has been nice running down here, the weather has been perfect.  I dread going home and running in the cold again :(

ave pace 7:53