EXTREME MAKEOVER 2012

Today I met up with Steve K and MichelleL for some early morning speed work.  The plan was to run 5-1k's and 6-400's.  Michelle had mapped out the course the day before and so she brought some glow sticks so that we could see the 400, 800 and 1k marks.  This was very helpful while running so that you could check your splits with out having to look at your watch all of the time.  Steve is a very good runner and is a lot faster than me and Michelle so it was nice having him there.

1k's

1 - 3:27, This felt easy but I knew that it was going to get a lot harder...

2 - 3:26, This one felt easy to, but I was dreading the next 3.

3 - 3:28, ok, starting to feel hard, stomach flares up at the 800 mark but still able to finish strong

4 - 3:26, I kind of fell behind on this one at the 800 mark but had to push hard to catch Michelle on this one.

5 - 3:30, Michelle fell behind on this one, or maybe I went out to fast?  Steve ran with me until almost the 800 mark and then he dropped back with Michelle and pulled her up even with me.  She really had a good kick to finish strong - Amazing we made it :)

8 min rest between sets

400m

1 - 75

2 - 74

3 - 76

4 - 75 (This is Tyler's last due to time constraints)

I enjoyed the 400's this was the first time for both distances and I would have to say that I enjoyed the 400's a lot better.  I wish that I could have finsihed the last 2 but I had to get home so that Kellie could go and work out.  I hope to do these again some time, Michelle and Steve are great people and I feel very lucky to be able to train with such strong runners.  I need to take Kellie with us, she would do great at this too. 

Kellie was taking to 7:00am shift today with the Heidi's so I needed to take the 5:30 shift.  I met up with Mike L and Brandon G for an easy 6.5 mile run.  I needed to run slow today because of the work out from yesterday so I called and brought these two along.  It was very fun, I like running with Brandon, he has the best river bottoms stories from the high school years.  It was a perfect morning, and the company was awesome.

Today we me tup with a group of bloggers in Lehi and ran on the Jordan river Trail.  We had an 8:00 start time which was nice, Kellie and I were able to sleep in a little, and it made it so our baby sitter didn't have to shop up realy early.  I started running with JonA, Kyle, Scott and MichelleL.  We ran and chatted out to mile 5 and then turned around for some water(thanks Kelli and Scott) and a GU.  We ran to mile 6 and then Michelle went over the plan with us "boys".  The plan was to run 2 miles at a pace of 6:00-6:05 pace :(((  We were all up to the plan so at mile 6 we were off.

1st tempo mile  - 5:59, this had a "slight" down hill in it but it also had several rollers after.

2nd tempo mile - 5:58, this still had some down hill but several ups too.

We were going to rest for 2 minutes and then run another 2 miles at the same pace.  Michelle and I turned back for Scott and Kyle and JonA, they all were still running hard and working great.  The rest was a little longer because of the turn around. 

We started the second set with Scott, Kyle and Michelle, this section was a constant up and down so it was a little harder but over all it felt great.  I hate when we have to stop it always takes me a half mile to get back into it again.

3rd tempo mile 6:04 - This was hard at first and then it was starting to get easier for me, Michelle was having no trouble and was even conversational :)

4th tempo mile 6:03 - This mile was a good one for me, I had some extra energy kick in with just over a half of mile to go.  Michelle and I ran to the gate and then had to turn around and run back just over .2 to get the full 2 miles in.  We ran back and found that Scott was still running hard and Kyle had fallen off just a little.

We stopped at the cars for a quick drink and then we were off again.  This time is was Scott, JonA and Michelle.   We ran south on the trail now and ran about 2 miles and the JonA had to leave us.  I was dreading the next 3 mile tempo run, my legs were feeling shaky and tired, we ran out ot where JonA had placed water but we couldn't find it, somebody must have taken it :)  I hope it was somebody that really needed it! 

Michelle, Scott and I started the 3 mile tempo run back towards the cars, again I struggled for the first half mile and then things just started clicking.  I could feel myslef wating to slow down but I felt better at the pace that I was running.  I did place a small distance between Michelle, but I knew that she would catch up by the end (she always does).  I asked her if she wanted me to slow down and drop back with her she said NO!  I felt like it would help her if she had somebody to chase rather than drop back and try and talk her through the work out.  With less than a half mile to go I was ready to be done with the tempo.  I didn't reset my waych so my split's on my watch are off so I am stealing them from Michelle's blog.

5th Tempo mile 6:11

6th tempo mile 6:15 - My watch was about .16 off so this is what mile 17-18 shows on my watch.

7th tempo mile - 6:06 this is slower than Michelle's last mile, I could tell that she had closed the gap on me... Yeah done with the hard stuff!!!!!!!!

Ran back to Scott, who by the way was still running hard!  We really worked him over today, but I could tell that he enjoyed it.  He did great.  We ran back to the cars and ate and drank until our tummies were full and then headed home for a hot shower.  No ice baths for me today...

Kelli and Scott put on a great run today, she stood outside in the freezing cold for a long time.  She is a great host and a great person.  Kellie got in 14 miles today and I think that she had a great time and she was able to run with some new people.  I owe a lot of thanks to Sasha for starting this blog, I have met some awesome people that I would have never had the chance to meet, so THANKS SASHA and the fast running blog team.

ave pace for 21 7:39