Clyde's Comeback!

9 miles this morning (Track workout)

Did my first speed workout in a while and went to the track not knowing what to expcet. Ran down there for two miles then did one more on the track with Steve before we started the 800's.

1. 2:25- maybe a little too aggressive

400 recovery

2. 2:26- here we go!

800 recovery- Steve wanted to do a little more recovery and it sounded good to me

3. 2:28- Not feeling as hot

800 recovery- really needed it!

4. 2:28- pace felt really slow- I thought we'd be around 2:36.

Jogged some more with Steve and Dustin then ran home. I only got in 4x800 today, but during the workout I decided to cut it back as to not overdue things coming off being so sick. I didn't feel like a million buck or anything but I was happy with the times. I never ran one 800 last year under 2:30 something- maybe even 34. So I hope to keep the speed about the same and be able to do 6-8x800's in weeks to come.

9 miles this evening. Went out in the rain storm and got pounded by the rain. It was a blast! I could squeze the rain water out of my shirt and get a drink-like every 30 seconds. It really came down. The first 4 miles were slower and then the last 5 I tried to keep it around 6 min pace- I'm not sure how close I was because I didn't have a watch but it felt pretty close.

8 miles this morning. Out and back up the turkey farm road. Up in 32:12 and back in 26:10. Felt pretty drained this morning.

9.8 miles this eveing with the club.

Joined the guys for a run down to Entrada golf course and around that area- then back to the store. Just felt tierd and had a side ache for the first 5 or so miles. Then we got some water and Dave started pushing it. So I made myself catch him and hold the pace back in. Ended up running around a 5:30 pace for around 3 miles or so. I didn't feel the greatest but it did feel good to push it and hold a good pace. That's why I like running with the club. Good workout- one of the best I've had in a few weeks.

8 slow, hard miles this morning. Just a little drained from the workout last night.

4.5 more miles this afternoon to get myself within striking distance of 100 miles for the week. Nothing to report on this run other than just adding up the miles.

Saturday morning club run. We started 3 miles from the start of the STGM and we finished about 3 miles from the finish. So pretty much the middle 20 miles- the heart and soul of the STGM. I wanted to run the first 10 miles nice and easy and then try and push the last 10 around marathon pace. Here’s how it shakes down.

First 10 miles 1:06:25 6:38 min/mile pace

1. 6:58

2. 6:47

3. 6:20

4. 6:29

5. 7:20 (Up Veyo hill) still just running easy and not pushing things

6. 6:56

7. 6:40

8. 6:34

9. 6:19 (Finally crest the long climb in this mile)

10. 6:02

I picked up the second 10 really close to the halfway mark of the marathon. I grabbed some cytomax and then started again. I totally forgot a GU today and I could feel my reserves needing the boost it would have given me. Oh well just don’t want to do that on race day. Time to see what we can do on the downhill.

Second 10 miles 57:06 5:42 min/mile pace

1. 5:57

2. 5:29

3. 5:34

4. 5:40

5. 5:48

6. 5:49

7. 5:42

8. 5:38

9. 5:45

10. 5:37

Finished the second 10 miles under an hour. That was the goal for the day. Pretty much right around marathon pace on this section. Not too bad considering it was at the end of a 100 miles week. My body is coming around and starting to feel better everyday. With a couple more months of good training we should be good to go.

The course we ran today was just around .5 miles long but I didn't clock it. Just part of the cool down.

8 mile morning run

It sure felt like Monday when I woke up this morning. I finally made it out the door and pushed out a killer 8:16 first mile and then started to wake up and get going. After a few miles I felt good and overall a lot better than last Monday.

7.2 miles this afternoon/evening

Turtle! I saw this little guy up on the trail above the Green Springs area. This was the littlest one by far. Not much bigger than a CD or so.

Anyways the run was good. I only had a hour to go out so I cut it a little shorter than I wanted to. A little faster pace than regular runs- maybe around 6:30 min/mile pace or so.

9.2 miles this morning on the Washington exit loop. Felt pretty good- I don't like running in the dark. I almost rolled my ankle on some stuff I couldn’t see. It felt good this morning, I think like 73 degrees. The weather although hot has been very nice lately compared to a few weeks ago.

9.2 miles this evening. I feel like I'm running really well right now. I haven't felt this good since June. The first four miles were up in the reserve then I dropped down into Green Springs area and headed back to Middleton. I got into a nice groove and hit what felt like very easy 6:30 min/mile pace the last five miles or so. The rhythm feels very good-hopefully I'll hang on to it for the rest of the year.

9.3 mile track workout this morning- Alone with just the Pine View High cheerleaders...

3.3 mile warm-up

5x 800 ( one more than last week)

1. 2:28- just trying to get started

400 recovery

2. 2:31- A little slower, it's hard doing them alone. Last week I had Steve around...I just got lazy

400 recovery

3. 2:28

400

4. 2:31- Too slow on the first lap

800 Recovery

5. 2:28- First lap in 1:12 but then didn't finish it as strong. Boo!

Cooled down and ran back home.

Pretty good workout. Not as fast as last week but it was a little harder to do it without someone else pushing me. Plus last night I did my workout a little later, longer, and harder than ideal (day before speed). The good news is that I did a speed workout. If I can make myself get at least something like this in once a week I'll be doing better.

7.2 mile easy run this eveing. I got about 2.5 miles into what was going to be a 9 mile run and got really hungry. I thought I had eaten enough a few hours before the run but I guess not. So I just cut it a little short and came home to eat the world.

13.5 mile relaxed morning run. The last two mornings it has been in the 60's here. 66 and 69 respectively. It’s been since the first of May since we’ve seen a 60 anything on the thermometer. So anyways it made for a nice run. I went up into the reserve and did a version of my old “big loop” hitting the golf course for some water around mile 8- it was ice cold and made my run. I feel like I have a race this weekend- I don’t but I’m sure nervous for some reason. I’m excited to see how well everyone dose in the upcoming Provo River Half and then the Great Salt Lake Half. Crazy stuff.

Down to a new low since maybe high school 145 lbs this morning. I started at 195 lbs in March or 2005. Last summer I got down to 146 lbs - but that was being way dehydrated. I didn't feel that way this morning.

6.5 more miles this evening. blah!

8 miles this morning.

Up into the reserve, over to water tank and down through industrial park to the house. Last night I pushed the 6.5 and did it late in the evening. Then got up early and did this run and just felt a little sluggish. Will try and get out earlier this afternoon/evening so I'm ready to go long again on Saturday morning.

5 more miles this eveing.

Morning club run with Steve and Bill. Bill had to cut out early. We ran from the running store around the back of Snow Canyon and up through the park until we hit the marathon course- then down to the store.

9 miles up, 8 miles down.

9 up was in 1:08:13 and was 7:34 min/ mile pace

After we got to the top I waited a few for Steve and we got some water he had stashed and I took a GU and then it was time to start the tempo. Here we go.

8 miles down was 42:47 and 5:20 min/ mile pace

Splits

1. 5:23

2. 5:14

3. 5:34

4. 5:17

5. 5:21

6. 5:24

7. 5:16

8. 5:13

Was very pleased with this workout. The first 9 miles were a pretty hard uphill and then I turned it over really well comming down. Actually didn't feel that fast. I don't know if I've ever did a workout with this kind of speed. Last week was @ 5:42 pace and I was happy with it. Hopefully I'll be ready to go sub 1:08 at Hobble Creek half.

Only did .3 cool down and then walked around the parking lot too.

15 mile morning run. My wife and some of the other running girls were doing a 10 miler down the marathon course this morning so I decided to catch a free ride up and then just run home. Just wanted to run it nice and easy and get things going on a Monday morning. Ended up being right at 6:31 min/mile pace for the run. Felt pretty good with little to no effects from the hard run on Saturday-other than the regular Monday stuff (just a little fat, stiff, and sleepy).

I'm still pretty jazzed about my run on Saturday. It wasn't a race but could have been one of my best running performances ever. Hopefully I'm not peaking too soon and will be able to continue to get faster until STGM. If that is the case there could be some good things to come?

7 mile run this evening.

106 degrees when I leave + 101 degrees when I get home= A crap-O-la run. I think I cursed myself by saying that the weather was feeling cooler. It was...then it's hot again.

The run was just so, so.

9.2 mile morning run. New Washington overpass loop. Took my ipod along today. Last summer I used it on every run-this summer I've used it maybe 3 times. I don't know why I don't use it more. It's only loaded with the all time best songs ever. But I just don't feel like taking it most the time. I just want to be free from clutter.

7 mile run tonight. I wore an older pair of shoes and decided to make this the official "last run" for them. There was nothing left in the forefoot. Now my foot is a little sore just from wearing them. 500+ miles on them and it's off to a dark corner in the garage.

10 miles this morning. Man it seems like these weeks are flying by. Here we are at speed day again. I dread this day all week long, but have come to the conclusion that it is essential. I ran down to the high school and then did a couple more miles warm up as Steve got there. I was feeling just about drained before we even started. Goal was to do 6x800 all under 2:30 min/mile pace. We’ll see if we can even do 4x800’s the way I was feeling.

1. 2:26

400 recovery

2. 2:22 (this may have even been faster-I started the timer early and stopped it late)

400 recovery

3. 2:24 (Steve leaves to go to little boys room and I run a mile until he gets back)

400 recovery + one mile at a little faster pace while Steve’s out…

4. 2:26 (Steve back)

400 recovery

5. 2:28 (Steve has to go to little boys room again so I do this one alone)

600 recovery

6. 2:24 (Steve’s back and he kicks this one out hard at 2:22)

Glad to be done. We continue to run more laps that bleed into a blur of circles on the track and I have a hard time keeping everything straight. Decide that I’ll catch a ride back home with Steve. Happy with the times and to have one more good workout in the bank.

6.5 mile run tonight. Had family stufff until 9 p.m and then went out and ran after eating at Texas Roadhouse. PAIN was the word for the day kids. I knew I was going to pay a price for eating out so close to the run but had little control over the situation. I had one of the lighter items on the menu (Salmon) but all the fixin's on the side is what did me in.

9.2 mile morning run. Powerline/Green Spring loop extended a little. First miles on the trail were slower and then got it going second half and was just under 6:30 pace. Not too cool, just get'en the miles in fool!

11.5 mile run with the club. Good run tonight- a little longer than what I was planning, and that made us all get a little dehydrated. But overall I felt pretty good. Started around a 4 mile mini tempo somewhere around 5:55 pace. The effort was faster than the time. We had a steady headwind... Anyways finished up around 9:20 p.m. and then it was time for bed when I got home at 9:50.

Good times- Great oldies!

8 miles run this morning. A little trashed from the week and last nights longer run/ dehydrating myself. I hope to get around 7 or so in tonight up in Torrey. Then I'll run a little 5k in the morning and only have to hit around 10 miles tomorrow to get to 100 for the week and then I'll get a day OFF! I need it bad. Also next week sounds nice with me giving myself a little taper/ rest week before the Hobble Creek half on the 25th.

7 miles tonight here in Torrey. Running in the rain and wind. I guess it was better that being at home with 100 degree heat.

Did three miles warm up before race and then got going. This was not a fast course by any means. Altitude was between 7,100- 7,250 ft and some of the race was on more or less a cattle trail with having to jump cattle guards, and I may sound like my grandma but it felt uphill both ways.

From the gun I went out hard hitting a mild climb up out of town I looked at my watch on the first half mile and was at 5:08 pace. Then I backed off a bit as the hill drug on. By the half way point I had a good two min lead on the next runner and just tried to relax and keep things flowing. Just kept it in that gear and finish... no fast break at the end, (half mile uphill) and finished. Then ran a few more miles to cool down. My miles today are a little short but time was even shorter. Very busy with family and friends all day. Fun to be home.

This was a very good race overall. I feel on a flat course at a lower altitude I'd be around a 15:30 or so. That's just a rough guess but pretty close.

Not much to report here. This weekend was more for a lot of other things- other than running.

9.2 mile run this morning. Did the Powerline/Green Spring loop extended. I really felt good this morning for a Monday. It could be all mental knowing that this is a taper week and things should be pretty easy. Regardless I felt good and hope to sharpen a few things up this week with the rest and be ready to roll on Saturday morning.

7 mile run this evening. Up to powerline/ watertank and back down road. Pretty good run. The hill before the watertank gets me every time. It's pretty rocky, and straight up. I try and push it up but by the time I get to the top I'm almost walking.

8 mile run this morning. Green Spring loop extended. It felt really good this morning, like almost cool. Just a little faster pace than nice and easy. 6:50 pace for the run. Ran into Wild Bull just before I was done. Good to see him out early taking care of business.

7.2 mile run this evening. I went to do the Green Spring loop, but when I got up there the powerline was calling my name so I went up the trail and did that loop. Good thing I did because when I got up the hill to the powerline I saw a big turtle right in the trail. This is the second biggest one I've ever seen. I think seeing him tonight makes around 10 sightings of the protected guys. All of them have been right out in the open on the trail.

5-mile morning run. Had a lot to do early today so I didn’t make it to the track today for any 800’s. I just ran the Green Spring loop without a watch at a medium pace.

5-mile evening run. Decided to do my speed workout tonight in the form of a mini 2-mile tempo run. I did the same loop as this morning with a 2 mile warm up and then the 2 miles of tempo and a one-mile cool down.

Did the two miles in 10:29 with mile splits of 5:16 and 5:13 respectively. My goals going in were to run a good hard pace and get some turnover in the legs. I started and 800 meters into it I asked my self how the pace felt? I thought strong but not out of control- just focus on good form and stay in this gear. So with that I finished out at that pace never looking at the watch until the end.

It’s sad that these splits were faster than the splits of my 5k this last weekend. This course was a little easier, but not a freebie. It was probably a net loss in elevation but was pretty much rolling and flat.

Anyways not bad after working outside all day in the heat and then doing this at around 95 degrees.

2.6 miles this morning on the treadmill. I slept in and enjoyed a relaxing day at home. But by the time I was ready to run it was already 97 outside. So I just jumped on the old dog for a little icebreaker for the day.

5.5 mile easy run toinight with the STGRC. We hit up Dixie Red Hills golf course for three laps around the 9 holes. Good run, nice temp, and good company. We all got sprayed by the sprinklers. As we ran around the course I thought this would be a good place to have a little cross country DUAL with the Logan guys. 5 on 5 dual around our course. Or anyone else that wants to put a team together and come down and race us. But we are calling you guys out. The Logan Running Squad Vs. The St. George Running Club.... to be continued.

5 easy miles this morning. Just playing the game prior to our trip up north. Will do a few more in Orem this afternoon.

 2.5 more miles tonight in Orem. One mile barefoot on the grass at Timpanogas High School.  

Not the  most valiant effort today. Ran the first 7 or so good then got hung out to dry and just didn't go. PR'd on the course but also on hitting the #2 potty FIVE times before the race and over 15 for the day. I had some serious stomach issues going on. Why? Just some thoughtless food intake the day before. Bean dip? Fat Boy ice cream sandwich, Country time s(traight suger drink), cherry pie, cookies.... and on and on. I just left my brain in STG and ate whatever all the way up here. Then laid in bed all night with stomach cramps. Who knows sometimes. Things could have been better, but it was o.k. Missed my 1:08 for 2007 so I guess I have to keep running next year. Maybe not this race though. It is fast and downhill the first 7 or so but there is a lot of work to do from the golf course or mile 8 in.

Three warm-ups / then standing cool downs due to bus issues. This was maybe a good thing for me because it gave me more time to go potty. However I wouldn't suggest trying it.

1. 5:03

2. 5:05 - Really fast pace for me but feels o.k.

3. 5:16

4. 5:16

5. 5:16- Getting into a nice groove

6. 5:17

7. 5:37- Finish the downhill and start climbing out by the golf course. Here my legs have a hard time making the transition and I never really get it going again.

8. 5:29

9. 5:42- rolling hills on twisty trail

10 .5:41

11. 5:43- I just blew it through here. The rolling hills were hard to dial in and I could tell I wasn't going to catch the 2nd place guy, and that unless something bad happend I'd be o.k. from the pack so I just stayed here. Realisticly I couldn't push harder but wasn't tierd. I just couldn't go fast anymore.

12. 5:41

13. 5:47- Finished up just in time for some hard time in the Porta Jail!

I just sigh trying to explain this race. It's like I know I can run better but come race day I just choke. That is three half marathon's in a row that I've been unsatisfied with the results. In fact the only good race I've had all year was at Boston. Hopefully I can run STGM and just be happy with how I was able to run regardless of time or place. The last two weeks I've felt fantastic and have had some killer training runs, then I just blow it up on a race. Some of it was diet, but not all. Hopefully my theory of myself is true and that is that I'm a better marathon runner than short races.

On a lighter note it was fun to talk to Mike V. and the 2nd place guy (Harmon I think). Mike said he felt like he ran %100 today and way better than in Bryce. I asked him what he felt like the course was compared to Bryce on equal effort and he said maybe one min. The 2nd place guy who ran a 1:08 something said he plans on running a 2:22 at STGM... I guess we will see. I've just got to get some good weeks in and find a way to be under 2:30. You better believe that my diet is going to get cleaned up... starting tomorrow! J/K.

8 mile morning run with out a watch. It was pounding rain most of the run. I got just soaked, but it was way fun. I could use more runs like that. It felt like being a little kid out playing in the rain.

My calves are a little sore from Saturday but other than that I'm feeling pretty good just a little behind on some sleep after a long weekend.

7 mile run this afternoon. It was humid but the temp was down a little from regular. Just tried to run easy and kick all the cob webbs out of my system.

9.5 mile run this morning up into the reserve. Down through GS and extended to home. I got the distance confused on Monday's morning run so I had to check things out. My new little extension to my runs is only 1.5 miles longer- I had it as 2.5 longer and today on my run I was trying to figure out how in the world that could be 2.5 miles- It wasn't you dork. Sometimes I feel like I'm just running in this maze and I don't know why or how I'll never get out.

4 miles tonight on the treadmill. It felt hot outside and I was feeling trashed from a long day of working. Very busy week this week so I took an easy day today.

8 mile morning loop around GS and back home. Still feeling a little stiffer than I'd like to be. This afternoon I'll have to give myself a "Stick" treatment. That thing works pretty good but when your sore it can be pretty painful.

6.4 miles tonight up over the hill and down into GS then on golf course to road that brings me home. Feeling pretty trashed; stiill haven't got the sleep I need this week.

Here is an interesting read on the age of Elite Marathon runners. Tell me what you think?

http://runningtimes.com/blog/?p=34

9.5 mile morning run. Golf course/Powerline extended in reverse. I didn't get out until just after 8 a.m. so by the time I finished up it was hot! Every run this week has been taxing. I hope to snap out of it and be able to run a good workout/ marathon paced half marathon this weekend.

I posted this late last night and found it very interesting. I'll bring it up again today just to get some more feedback.

http://runningtimes.com/blog/?p=34

10.7 miles tonight with Dave. Oh...finally a good run for the week. About 20 min's before we left it as raining like crazy and cooled it off from 104 to mid 70's in just a short time. So that was nice. When we left it was still raining and we headed up the trails. Bolts zapped from the sky and we almost feel victum, but we made it up to the powerline. We hit that trail and somewhere along the line I went down. Just hit some mud and my feet went right out from under me, luck for me I landed on wet sand- so for now I was just dirty. We made our way up to the top of the Middleton trail and then started hitting some steady miles all the way home. Nothing crazy but a good pace to move us along. We went around GS and back to my house. Felt good and had a really good run. Cooler weather is a plus, and I think I was finally hydrated for the first time all week.

This run puts me over 400 miles for August. That's a first. I've came close a few times but never broken the line. I still have Friday to add to it so this will be the biggest month for me all year. I don't think I'll go that hight again until next summer, so I guess it's all downhill from here.

5.5 short morning run today. I got up thinking about doing the same run as Dave and I did last night. Then I headed up the trail and two miles into it I talked myself out of it and decided to take today a little easy. I'll try to get a few more this afternoon but I want to have a good workout tomorrow. Not really a taper, just more of a rest. Plus I wanted to keep this weeks mileage a little lower anyways.

3.8 miles on the treadmill today before we start a busy evening.

So that will end August with 417.5. I think this month was laid out good to get good mileage.