Clyde's Comeback!

Parkway loop this morning. This loop is never easy and often leaves me trashed... today was no different. I started out with a little stomach issues and it worked it's way out by mile 3. Then I tried to get in a groove until around mile 11 but after that the wheels started to come off. I got home and just felt like something was totally missing from my system today. Got on the scale and I only weighed 148.5. So that explains some of it. I was totally dehydrated and it's only Monday. Sometimes fast Sunday leaves me empty the following week- especially those during hard training during the summer months. Oh well it's over. Going to see April tonight and not a moment too soon. The legs have really been needing it. 

3 mile warm up

9 miles of tinman tempo with a 5:51 avg

2.5 mile cool down back to the house

Early morning again. We met up at 4:45 a.m to start the workout with a big group. It's nice to get so many guys out so early. The warm up seemed nice and I wasn't thrilled to start the tempo. I decided I'd slowly work into it this week just like last. So the first couple miles were a little over 6 min pace and then Dave, Logan and I got into a nice groove of about 5:48 pace and then finished the last mile a little faster. This was by far the best workout of the year for me. First it was the longest with it being 9 miles of tempo. But we ran it faster today and it seemed like the pace was easier to hold than any other week prior. Really excited about that. It seem just a few weeks ago we started with a 4 mile tempo and it kind of rocked our worlds. At least more that it should have.

It was a little cooler this morning starting at 79 f and dropping to 76 by the time we finished up the workout just before 7 a.m. Even though thats still fairly warm it felt way better than the week it was 90+ at the start.  

Mik'L is out of town so I had to take Myler along this morning. That being the case I could not get up way early. So I woke at 6:40 and was out the door pushing the little guy by 7 a.m. Lucky for us there was some nice cloud cover and the temps weren't too bad. I could handle that every morning. My calves were pretty tight when I got up but durning the run everything felt pretty good. 

May get out this afternoon depending on how hot it is. 

Mik'L is still out of town so I had to skip the mile repeat workout this morning (dang). Instead Myler and I met Paul at 6 a.m and did a nice EZ 10 around the DC loop via River Road. Temps were a little warmer but there was cloud cover that heald the sun back longer. Once we got to the DC we saw Logan and Aaron who were just fininshig the intravals. I really felt good about missing it when Logan said he barfed 5 times after. Yuck! Anyways we made it back home just in time for the painter to get here. We are having the garage doors painted and the "red" front door re done so it has the original wood finish and not the nasty red paint. Mommy comes home tonight so last day of being a bacholer. 

10 miles tonight. Out and back into B-hills. Grandma came over and got Myler so I had a chance to get back out. The temps have been pretty mild so this run wasn't too bad. But I was pretty trashed by the end and around the house after.

DC loop. It was 73 degrees this morning. WOW! This town hasn't seen those kind of numbers for months. I wasn't feeling very spunky but tryied to enjoy the run just for the tempatures sake. Done for the day and am going to try and get some rest along with the stick on my calves and semi sore hammy. 

Not really a race. We (the Circle of Trust) and James and Steven- so the pentagon of trust went up to Pine Valley to do this little event. Our goal was to just get in a nice training run with a few tempo miles. The course was all at around 7,000 ft, on dirt roads and "hilly" is a weak description. There were lots of rollers and climbs on this tricky little out and back course. On the way out about mile 2 it started to rain pretty bad and we were passing Logan's wife Katey who was in a suburban. So we all took off our garmins and gave them to her so they couldn't get ruined. So no splits or pace junk to worry about. We totally relaxed on the way out basically just jogging and chit chatting the whole way. Then at the turn a round we all started to pick it up. Worked with Dave until just around mile 10 and we hit some good downhill so I used the downhill button and picked it up a little more. Then I just tried to keep that effort as we hit a big brutal climb. This opened up a good gap on the guys as I crested the hill and hit the semi flat miles on top. Then at the last aid station I asked the kid how far back the guys were and all their answers were completely off. I figured I'd pushed it hard enough and started to ease into the last climbs. Then I heard a whistle and someone calling my name. It was Dave and Logan. So I jogged EZ until they caught up and we all ran in together. It was special.

Good workout at a little higher altitude with way cooler temps. When I left the house before 6 this morning it was 83 here in town. As I rolled through Central on the way to Pine Valley it was 63. Nice to get a break. 

I slept in this morning and didn't make my run with Paul at 6 a.m. So I woke up in a frantic at 6:20 and got out the door as fast as possible. When I did I realized it was very nice out. Almost cool with 63 f showing. That has to be close to a record for mid August. Anyways I just went out and back over to the DC via the Knolls park. Really tried to just enjoy the cool weather and let it soak into my skin. 

Middle B-hills loop. I went out this afternoon and it was only 94 F and there was a soft breeze. Oh it felt good. Almost a touch of fall in the air. Probably should have just kept running to make use of this nice weather as the forecast calls for it to warm right back up. The hammy is pretty sore... kind of a downer. It was soreish last week and today it's worse than it was last week. Hopeing I can roll it out with the stick and maybe even pop some pills to dull the pain for tomorrows tempo run.

3 mile warm up

10 mile Tinman tempo at a 5:51 avg

3 mile cool down

We were blessed with another below avg cool morning here in the STG. It was 66 when we sarted at 5:50 a.m and 63 when we finihsed up just before  7 a.m . That my friends is unbelievable for this time of year. So the run was naturally going to be good because it wasn't over 80 or close to 90 as it has been in the past.

Today's effort was one mile longer than last week on the tempo and 1 second per mile faster. Overall just a more even effort throughout. Last week we were slowish in the start and then ramped it up. Today we started a little quicker and kind of just stayed right there other then the last couple that ended up being a touch faster.

We felt good and were excited to finish off a 10 mile tempo run feeling good when a few weeks ago when we started we were dying during a 4 mile tempo. I'll call it a day now and rest the hammy up. It felt ok this morning but still tender.

The Stone Cliff/ DC/ Knolls loop. Same thing we were doing as our tempo loop a few weeks ago. I woke up at 5 a.m but didn't feel like going right then so I dozed off and next thing I knew it was after 7. So I jumped out of bed and rushed out the door to try and get done before Mik'L had to go to the office. It was another cool morning but not as cool as the last couple days. Today is the first day of school down here and the roads were filled with the hustle and bustle of moms trying to get everyone there on time. This made running on the roads a little more challenging than it has been as there was a lot more traffic. 

Anyways the run was good/ ok. I stared off slow at 8 min pace and worked my way around the loop starting with the Stone Cliff side first. Ended up with a 7:09 avg. Hammy was mildly sore. 

2.75 mile warm up

8x1000m w 200m recovery

3.5 cool down

The big, scary track interval workout. I haven't touched anything like this since the summer of 2008 and have been scared to do so because of a hamstring injury that I think was the result of such workouts... anyways I felt like a lamb going to the slaughter as we walked onto the track. 

However once we got rolling things felt pretty decent and the workout turned out to be positive. One plus to begin with was temps were low again... like 60 F and there was no wind really. So I kind of like the track at Desert Hills High because of that first impression. 

1. 3:13 trying to get a feel for the workout

2. 3:11 picked it up

3. 3:09 decide this would be the fastest one

4. 3:10

5. 3:10

6. 3:10 in a nice groove trying to see light at the end of this tunnel. 

7. 3:12 I told Logan before this one began that it would be hard... and it was.

8. 3:08 Wanted to end on a positive and even though it was hard and the legs were heavy the time turned out o.k.

Solid workout in the bank. Glad I got one in just incase I decide to not do them ever again.

Came home to some sad news. I went to check on the chickens and found that one of them got eaten last night by a predator. I forgot to close the sliding door and something went in and ate our Lady bird. We have 6 chickens right now and she was the most like a "pet". The other five all were upstairs in the nest area. But Lady wouldn't go up at night. She was a sweet heart. Everyday I'd go pick her up and give her loves. She'd even come when called by her name. It's pretty sad... the poor girl didn't have a chance. I decided I'm not a very good farmer. Hopefully now with these five other birds we can have no more deaths and have a nice safe coop.  

Logan came over early before school and we ran over to the DC and back through B-hills. Calves were really sore and tight. I'm starting to get a cold that Myler and Mik'L have had the last few days. Hope to fight it off for one more day so I can get a long run in tomorrow. 

Temps were cool again. I'm not sure whats going on but I like it. 

Big workout this morning. Nice big group to start with too. The running store actually organized 3 shuttles to haul runners up the marathon course. So there was about 40 people to begin with. Temps were perfect and there was no wind; just a picture perfect morning. My only concern was my calves. They were crazy sore yesterday and this morning when I woke up I had to hobble around while getting ready to leave. So I didn't know how things would work this morning. 

We got dropped off 16 miles above the old running store then did a little over 11 miles and hit around a 6:40 avg on this warm up section. Then from the top of Winchester down to the finish line of the marathon course we did a tempo and then cooled down back to the cars at the church by the old running store for just under 3 miles. 

The tempo section was great. My calves somehow didn't seem to bother me and I basically went as fast as I wanted to. My splits rivel any workout I've ever done down the marathon course and that is on trashed legs. Here are the spits for Dave and I. I had a 5:11 avg for the 7.56 miles of tempo and Dave was about 10 seconds ahead of me.

1. 5:10 we get out and Dave says the split time. I'm happy with it and say if we can run this pace down to the church and then hold 5:30's it would be good.

2. 4:56 we are both clicking and chasing down any roadkill we can see.

3. 4:59 Dave is about 2 seconds ahead of me here and I'm thinking "we are going way faster than planned".

4. 5:12 Around the horse shoe turn and up the little hill. Dave looks like he's floating. 

5. 5:06 I close the gap up a little on Dave here as we come down past the old running store. 

6. 5:17 The mile down Diagnal St. This part always sucks and I'm really pleased with how good we ran it today. Dave startes to pull a head by about 4 seconds.

7. 5:26 Going down through town. We got pretty lucky and didn't have any real traffic problems or lights at intersections.

8. .56 in 5:25 pace. Running the last little section over to the park. I can feel my legs getting kind of heavy but still am able to hold a good clip into the finish.

A great workout at the end of a pretty tough week. I've hit 3 pretty hard workouts this week. A 10 mile tinman tempo on Tuesday. A 1000m repeat workout on Thursday, and then this great long progressive tempo. Hopefully I'm not too trashed now and can recover for next Tuesdays workout. Maybe some golf this afternoon will help take the edge off? Both watching and playing.

The Stone Cliff/ DC loop. I'm pretty sore. Maybe a 7 out of 10 (calves and butt for sure). So the run was kind of just logging miles while trying to work on smooth form. Low impact running. I wore the ipod- first time in a few months. It was good to have and the music kept me rolling a long. I thought I was going to be really heavy this morning after a long weekend of pigging out. But after the run I was 150.5 lbs. That's actually pretty low for a Monday. 

5.5 miles tonight around the basic B-hills loop. It was over 104 f and I suffered by the end. Now I wish I would have only gone 3 on the treadmill.

Well after having 3 great workouts last week I was due for a thud. Today I hit the wall- Big time. The workout was to do 2 miles, 1 mile, 2 miles @ LT with 2 min recovery. It was hot out (85 f at 4:50 a.m) and from the time we left my driveway I knew things were going to be scary. 

We took off and I hit the first set in 5:23 (slight down), 5:42 (good uphill with headwind for half of this mile). But just finishing this off was labor and I knew I was toast. 

Next one mile set in 5:55. I hit this mile easier and faster last week durning a Tinman workout.

Last 2 mile set in.... Well I wasn't even going to go out but started and did the first mile in 6:15 and was totally spent. Overheated, overtrained and under rested. Couldn't get the legs to go.

I finally got up to where the guys had finished their sets and we all jogged back to my house. The cool down was at 8:20 pace or whatever but it felt like too much. Man I was dead.

Got home and tried to hydrate and rest. I'll go see April tonight and try to take the rest of the week EZ as we have no big workouts planned until next Tuesday.

UGLY

Over to the DC and around B-hills then back home. Felt ok at best. Last night I went to Aprils and she worked my legs like never before. I screamed for almost the entire 60 min's. PAIN was the word of the day. Anywho I knew there would be some hangover affect and plan on taking it pretty easy the rest of the week. Or at least until the legs feel sharp agian. 

6.6 miles this evening around the B-hills loop. It clouded up for a while and I thought I'd really luck out with some good weather. However by the time I got out the clouds had all broken up and the sun tried to melt me again. Legs felt a lot better than previous runs this week. Hope to keep the recovery rolling. 

Ran with Logan early this morning. He was going to be here at 4:45 a.m but sent me a text saying he was running late and would be here at 5. I was all ready to roll and went over to the park and back for a quick 2 miles before he showed. 

Then we did the same 12 mile run I did yesterday monring. I had rained pretty hard in the night bringing the temps down a little but it made things pretty muggy out. We both were sweating out butts off. Nothing new for Logan:) Anyways pace was so so. Not fast but it was an honest clip. 

7:24 avg. Around the Stone Cliff/ DC loop + some extra.  Not much to report. As I was making my way up the river trail I heard someone calling my name. I turned around and it was Steven. So I ran with him up past Stone Cliff to the corner where he went out through the fields and I came back around to River road and then home. Felt pretty good overall. 

Woke up at 3:30 a.m so we could be running by 4. It was warm out but not hot like sometimes. We did the parkway loop that is never an easy run. I think I've ran that thing around 15-20 times (or versions of it) and I always feel like I earn my money on that run. Anyways the pace was very slow for the first 6 miles just over 8 min avg up to there. Then we ran pretty honest for the remaining miles. Even got a little fresh on the closing 5 miles to finish with a 7:11 avg for the run. Nothing amazing just another 20 mile run here in the STG. 

Stone Cliff/ DC loop. 80 F when I left the house at 6:30. August seems to be dragging... The run was pretty good for a Monday. I held a solid pace throughout. The garmin died .7 into the run and then just kept beeping for about 5 miles before totally kicking the bucket. I've got to charge that thing everyday.... Ugh! I wish I would have gotten something other than the 405. Live and learn homeboy. 

5.5 miles around the inner B-hills loop at 4:30. 100+ outside but seemed better than last time I did this in the afternoon. Got home and mowed the lawn and then was really burned and dehydrated. 

3.5 mile warm up

7 mile MP tempo @ 5:32 avg

2.5 mile cool down

Splits for the tempo went- 5:37, 5:33, 5:30, 5:41, 5:30, 5:31, 5:20

This course is honest if not challenging as it rolls and has some tough climbs. I was happy to see the second mile was a 5:33 because when we were going up that hill I thought I was moving like a snail.

Overall I'm happy with the results. Splits were actually a little fast for the couse. But the effort was pretty solid too... no relaxing. I feel I'm in a litte rutt of sorts. The legs seemed so much swifter about two weeks ago. Now I've got the heavy, choppy leg stuff... Hope to sharpen things up in the next month and feel the spunk again.

Stone Cliff loop with the fields side first. Temps were cooler (69F) at the start. I got out late just before 7... but it felt good all the way home and by then it was over 80 F. Legs felt pretty good with just a touch of drag left over from yesterdays tempo. I didn't get out twice yesterday so I'll have to make it happen today because tomorrow I'll only get in one run early before we go hike the Subway in Zion. Looking forward to that!

8 miles at 1 p.m. It was 104 F when I left and 105 F when I finished. I soaked the hat and took both hand held waters packed with ice water. That helped but by mile 4 the water was already luke warm. The legs were kind of in protest until about mile 6 and then I felt really good. 

Hiked the Subway in Zion NP today. Total distance is anywhere from 11-8 miles. We never got a straight answer from anyone in person or print. But I do know it took us 6 hours of just hiking time and a little over 7 hours to get back to the truck. That said this hike is freaking amazing. Plus we had to swim through slot canyons in (freezing) water over our heads, while trying to keep our backpacks from getting wet. Once in the water section we put our packs in a garbage bag and then tried to "float" them in front of us... all my stuff still got soaked. But Mik'L's sayed fairly dry. The water was paralyzingly cold and in the canyon we didn't get full sun until after 12:30 p.m. So I was pretty cold most of the time. The views were amazing and it was fun to repel down the cliff sections. It was really fun watching my little wifey do all this stuff. She was a trooper and made it through the day in an impressive fashion. 

Anyways by the time we got home (left town at 7 a.m back at 5 p.m) I was hungry and tired. I had a big dinner and decided I wasn't going to be able to run this evening because the food woud take at least 2-3 hours to digest before I was ready to run... 

Great Day!

Stone Cliff loop and a little more. I woke up with some sore legs and a very sore bum from yesterdays hike. At 5:30 a.m I decided I wasn't going to run today... then I laid there for a while and by 6:20 I was up getting ready to go out. Running was actually better than walking. I'm surprised how sore things got. I guess it's from all the steep down hill and from packing a backpack with about 40lbs in it. There was a very steep uphill section right at the very end of the hike but it only lasted about 25 min's. 

Met up at my house at 3:50 a.m (81F) with Dave, James and Logan. We ran a out and back into Warner Valley. 10 miles out at 7:46 avg pace and 10 miles back in 6:46 avg. Nothing too fancy. It was early, dark and hot. Glad to be done and showered before 7 a.m. The legs were pretty sore still from the hike on Thurs. Mainly the quads and hammys. Also when I went to be last night I weighed 160 lbs and when I got home from the run this morning I got on the scale and was 151 lbs. We all went out to eat last night for Dave's birthday and I had: The Santa Fe Burger with two hamburger patties (peperjack cheese, green chillies, spicy sauce), two rounds of steak fries, 3 rootbeer floats and one massive chocolate mudslide piece of pie. So I had to run with that in the system this morning too. Nobodys fault but mine... 

Did 4.2 miles at 5:10 a.m before meeting with Paul H. Then did the DC/ River road loop with Paul. It was lovely this morning with temps at 62 F. I knew this morning was going to  be nice because last night at 9 p.m it was already down to 80F. I'm hoping for an early fall... Running goes so much better when it's 70 F or cooler. Felt pretty good and am finally working some of the soreness from the hike last week out of  my legs. Who would have thunk hiking would trash my legs so bad... but it did. Hammy's and quads where worse than a hard 18-20 mile run down the marathon course. 

6.5 miles around the middle B-hills loop this afternoon. Temps are well below avg and it makes me happy. The run was just a basic old run. Nothing good nothing bad.  

Big workout morning. The workout was to do a 3, 2, 1 mile interval ladder at MP with 2 min recovery. 

3 mile warm up 

First 3 miles set- 5:34, 5:30, 5:09 I felt smooth on the first two as it rolled up and down a couple hills then the last mile is basically all flat and I'm not sure why it got so fast. 

Second 2 mile set- 5:42, 5:29 This is more where the pace should have been. First mile was up the hills through the industrial park (always hard) and second drops down on the main road and then flattens out. 

Last one mile- 5:22 Fairly flat and really dark as we run down the top part of the river trail. With no moon or street lights vision was hard down there. 

3.5 mile cool down back to the house

The workout turned out pretty good. Actually hit stuff a little faster than the paper plan said to. But on the cool down my stomach started to rumble and by the time we got to my house I was pretty sick. After the guys left I spent the next three hours with some diarrhea issues. I'm not sure where that came from. Kind of scary cuz I don't know how to prevent it in the future if I don't know the cause.