Craig Hudman - Simply Live

It has been a blast skiing with the kids. Didn't have time to run and wasn't too concerned about getting any miles in, just enjoyed the time off.

Ankle feels pretty weak. Easier run again just trying to get back into the flow of things. Real hard to get my butt to the gym today. Hardest 10 feet of the day leaving the office  going to the gym.

Didn't have any time to run somehow snuck in a quick run. 5/32:01

Skiing with the kids

AM - 10/1:06:33 easy run at gym. Trying to get this routine going again. Around 7 I started to feel my left arm swing up high and had to work to keep it down and form decent the rest of the run. 

PM - 7/47:17 wasn't easy, this mileage today was probably a bit of a reach to start off. I'll cut tomorrow back distance and back pace off. I'm going to get real sick of the gym that's for certain. On another note I don't think I've had so much fun skiing in quite some time. Saturday was just me and my 6 year old son together all day.

8.1/60 needed something easier today. Forced myself to set the TM at a slower pace and just run until it shut down, had to cover the display with a towel to make it through.

10.04/1:06:24/6:37 Aborted workout. Really wanted 13 but my body just shut down. I thought I was done at 3.5 but somehow talked myself through 5 and it got better after that. Then I had to reset the TM at 9 and after I had stopped for a minute my body just couldn't keep going.

Snow should be good on Friday.

San Antonio all next week. At least I can run outside and enjoy 30-50 degrees while its freezing cold here. 

7/46:49 Had to stop a little early in order to get my daughter from school. Legs are feeling better now and feel like some adaptation is taking place. Ankle still feels, well a little "unstable" and "weak". Not really sure what to make of it.

Planning on skiing tomorrow but the road might get in the way. If I do it should be awesome.

Skiing with the kids

Got into San Antonio later than expected thanks to weather. Ran on the hotel TM. Knee is really soft after I jacked it up skiing on Friday. I guess if I'm going to drop cliffs with my Nephew I should stick them and not hit trees.

AM 12.55 looped the river walk down here nice little route but it is entirely concrete so my legs will get a bit of a pounding. Saw a few other runners, not real friendly down here, no smiling or any general acknowledgement of others even when I initiated it.

PM 6 nothing to do but sit around after the convention party to night so I went down to the gym to shake out the legs. Never had seen Amish Mafia before, quite the show....

Little different route than yesterday just trying to get this mileage build up and body going again. I can tell this might be pretty hard mentally hopefully I can move past it in a few weeks and just start enjoying workouts v dreading them.

10/1:03:29/6:21 Little bit of speed work today. Trying to prep a touch for whats coming up. I really enjoyed running outside the last couple of days but coming back to this cold weather stinks. I guess until it warms up a touch the TM is my best friend.

16/1:51:05 Ran the first half with my wife beside on the TM then she left  and the run got really boring. It was -11 when I left for the gym this morning so there really wasn't much of an option what to do.

Went skiing with the kids, when I said I probably should run a few miles on the drive home I got a nasty look from my wife and knew I shouldn't even try.

2 miles WU @ 7:30 

12 - 1/4@1:23

12 - 1/4 floats @ 1:40

 2 miles CD @ 7:30

Total 10/1:06:33 I was dreading this until right before then I had a complete mental 180 to bring it on. Started the 1/4's and thought not too bad, then around #6 it got a little hard and then around #9 it got easier again. Ended up feeling really good throughout this work out and could have done more. Hopefully I can sneak in a few miles tonight. 

AM - 8. So I guess it was an everybody's walking on the TM today but me at the gym. I almost felt a bit intimidated. Never felt so much pressure to set it to 3.5 and watch HGTV.

PM - 8. Tougher than this morning. HR was pretty high and going by feeling I probably ran this too fast and didn't allow my body to recover enough yet. I just can't handle the TM twice a day. This morning was fine but in the PM it was about unbearable.

Easy day. Ended up running a little late because I had to work cows all day. Great news, I didn't get kicked!!

AM - 6.5 Got up, went back to bed then my wife mumbled a bit so I got up again and went to the gym. Nice morning but I really didn't want to see if I could slip on the icy/wet roads and break my leg/ankle/neck/arm. It kind of bummed me out because it would have been great to run outside.

PM - 12 Great afternoon slush and water everywhere in Shelley so I opted for the gym once again. Easier pace still trying to build up some strength in the legs again. I was a bit wobbly and weak.

Skiing with the kids

AM - In the middle of the run I was watching the news and saw no school, snow day, so I decided to run a bit further than I had planned on because I didn't have to be home to get them ready for school. 9 easy in right around and hour than MP for the last 3 to finish up. Didn't want to go to hard because of speed work out tomorrow.

PM - 8 easy shake out run. Since I am now "living" on the TM I've found out that band aides work a lot better than body lube. 

Speed workout should be done on a track not treadmill...with that said I needed to do 8x600x400. The TM at the gym doesn't have the little track picture like some so I did 8x.4x.25 which is a little long but it was a number I could do in my head as I ran.

3 mile warm up 22:30

5.2 (31:05) I used 10.9 (5:30) as .4  and 9 (6:40)  as .25 for my speed and float. It got pretty hard on the last one. I know I'm having trouble when I have to count to take my mind off whatever is going on. Which brings me back to why I like a track better. I can at least have a visual to focus on instead of the wall. At least I hit my splits perfect I guess. 

3 mile cool down 22:30

One thing I think is funny about the Hanson's plan is that you have to read the fine print on the bottom  that most runs should have a WU and CD so it adds quite a bit to their recommended mileage. I think it would be better stating the WU/CD in the plan and use actual mileage so people know what they should be doing.

I really need a house........... 

The plan for today was to skip school and head to Targhee but my kids all thought they had to go to school. I think skiing 3' of powder would be a great lesson for the day but no the only one on board was my 6 year old and my wife wouldn't let me take just him. Who raised these kids???

So, I put spikes on my shoes and had a leisurely run outside on the ice and drifting in roads. It was great to run outside but a bit miserable when heading uphill into the wind, avoiding drifts and especially hard ice.

Still a bit sore and tired from yesterday. 

3 WU(22:30) 6@MP (38:23) 3 CD (22:30) I thought this might be a bit tough after the warm up and first couple of miles, then I settled in and it just kind of clicked. I forgot band aides and had to use body lube. I get much better results with band aides but at least now I'm so used to it, it doesn't hurt or maybe I've worn out the nerves.

I had zero motivation to run today. Still a little blasted from yesterday. Somehow made it to the gym. After a few miles I settled  in and felt good. Didn't push pace just ran more or less a normal TM pace. Need to get some energy so I don't feel tired tomorrow skiing.

AM - 8/50:50. Progression run.

PM - 6/41:56 Recovery run. 

3 warm up 6x800x400 3.3 cool down

I had a rough time with this one. Not sure if it was the lack of sleep or if I ran too hard yesterday but this really sucked to get through. I'm feeling pretty bombed and the legs hurt. Back got tight at the end. 

8.37/1:02 nice and easy recovery run. I actually had fun and enjoyed running, now I feel great.

3 warm up 21:30

6 tempo  38:23

3 cool down 21:30

Wasn't sure how this would feel but it turned out pretty good. I just settled in on pace and felt decent throughout. I really want to go skiing tomorrow but not sure if it's going to be possible. I'm kind of all over the board these last few days. Heads is going in so many ways it feels like I'm doing nothing.

Easier run outside as it started to snow. Felt really heavy and slow most of the run. Idecided to pick it up at the end and felt much better. Really wanted to ski today and this will be the first week since Thanksgiving I haven't been. RV show next week will make it 2 weeks :(

Decided it was time for a decent run so I went out to run in the fresh snow. Pace was a little slower than I would have liked but I just ran what felt decent and that I could maintain. Felt like I was slipping a bit and had some snow packed into the shoes for most of the run. Ended up not wanting any more by the time it was over with.

1 mile warm up then 9@6:40. Tried to keep it easier today. I had forgotten how much leg sting really sucked until last night when I couldn't sleep because of it. I would rather have my legs feel absolutely blown up then feel sting coming out of them. Ahhhh the life of a distance runner. 

Probably the only run of the day because I'll be moving trailers into a show the next two days. 

Opened my gym bag, got dressed and thought gee this shirt is tight and fits funny......well I guess my wife put one of her shirts in my drawer. I have one that looks exactly the same but is a men's cut. With no other option I went to the gym looking a little "odd".

6x1000x400 (thanks Curt for adding one). Felt a lot better than I expected. 3 mile warm up and cool down. I did my cool down at 6:40 pace because I was still feeling pretty fresh. 

AM - 8 easier miles in 57 min. I feel like I'm finally getting a bit of motivation back.

PM - 8 easy miles again in 57 min. 

Better than I expected. After a 2 mile warmup I settled into MP and felt pretty comfortable. As I was cooling down the guy on the TM next to me was walking backwards??? Never have seen that before.

Great to be able to run with friends again. I felt pretty strong throughout the entire run finished up the las t 7 miles at around a 6:45 pace and felt like I could've held it for a while longer. I can only hope to feel this strong later on and hopefully during Ogden. Might try and sneak in a few more miles tonight just to shake out the legs.

Started back up on my Hammer supplements a couple of days ago. I just felt like I needed something more in my body as my mileage is increasing. I've been pretty moody and flat. 

About time for some new shoes. 

AM - 7.2 took about 4 miles to even start feeling warmed up this morning. Cold wind that had some bite this morning. Last 3.2 started feeling better so I hit them at and below MP and felt really good.

PM - 10 easy TM miles while watching Finding Bigfoot, I love that show. 

3WM/5x1200x400/3CD I can feel my legs getting better and being able to handle the speed for longer even though they're tired. Seems like I'm having more good days as I go along in this program.

13/1:26:38/6:40 I felt pretty good today so I wanted to try a little more pace for a medium run. Felt pretty good throughout the entire run. A lady next to me was landing on her feet so hard I thought she was going to break it. I don't think I could make that much noise jumping up and down on one. I seriously thought she was going to hurt herself. I guess I'll see how I hold up on the MP run I have for tomorrow now.

AM - 6/44:32 I really thought about just doing the MP run this morning but really wasn't in the mood for it so I just ran short and slow. Had planned on doing this outside but when I got up to start my wife's car the snow quickly changed my mind.

PM - 12 This may sound funny but I really wanted my legs flat for this run. I did accomplish that and was worried about this run. After my 2 mile warm up, I put a towel over the TM monitor and just enjoyed watching swamp people. My legs just kind of went numb, I checked my HR a couple of times and it was around 150 both times, so I knew I was alright. The plan was to run 8 @ MP but I felt good so I ran the 60 minutes that the TM resets at, which put me at 9.4. The pace felt sustainable at the end. I did a short cool down of .6 to finish up with an even 12 and my last big run of the week. Now I have slow runs and skiing scheduled. 

Easy recovery run 8/59:44

My wife dragged me to the gym at 5AM 1 mile warm up 8 mile progression 6:39-6:11 with 1 mile cool down 10/1:06:13. Hip started to hurt on cool down mile. Now just trying to decide if I brave the weather and go skiing.

AM - 4.4/43:56 So I went out to start the car to head to the gym and thought hey it's pretty nice outside so I headed back inside and switched clothes. Talked my wife into running outside with me. Ended up being a lot colder than I thought but a good way to start out the morning.

PM - 10/1:06:05 Started out kind of slow then decided to progress a bit around mile 7 I really warmed up and then just started cranking on the TM finished around 5K pace. Somehow I got myself mad at the TM and just felt angry and full of energy when I stopped. I guess that's a good way to end?? 

AM - 8/55:53 Got up and hit the gym. Just ran something easy. Thought I had mile repeats but I guess I have ladders for this afternoon.

PM - Ladders 400-800-1200-1600-1200-800-400 with 400 rest

3 mile warm up  - 22:19 I was thinking the whole time,"this could really suck".

5.75 Ladder Workout - 35:52 It did suck. I was a bit surprised I made it through but not without a lot of pain.

3 mile cool down - 22:18 I thought, "gee this sucks as bad as the ladders".

Probably the hardest workout I've had in awhile. Felt like a pretty off day for me but I made it through it more or less.

New shoes. Adidas Boost. Easy run until all of the meatheads started running next to me and comparing speeds, so I naturally turned mine up to MP and they quit.

AM - I awoke at the witching hours (Jeff's famous 4:30AM) because I knew I had to get this in as it might be my only decent length run this week.

3 mile warm up 22:19. I was congested and not feeling great to start this off and still pretty sleepy. I guess this was a great tempo run because I didn't sleep well last night (just like before a race). Took a gel and potty break then hit the main part of the workout.

9.65 Tempo 60min / 6:13 avg. Just kind of started and let the legs go numb at 4.5 I started throwing in progressions which was kind of fun. I felt really good during and was wondering how long I could've continued on.

2.5 mile cool down 17:45 resisted the urge to leave the TM at MP and settled in for some slower miles to finish it off.

I really like my new shoes, a bit too heavy for races but great for training. 

PM - 8/59:22 Easy recovery run during lunch. 

AM - 9.24/60 It took about 3 miles for me to warm up this morning then I started doing a progression run. Still feel like I have a lot of energy. I would've ran outside had I not checked the weather report last night that said snowy and icy roads this morning. When I walked outside to go to the gym I saw how nice it was but just ended up at the gym any ways.

PM - 8.09/60 Recovery run that turned into "keep your dang hands down" run. I honestly kept raising my hands pretty high for no reason. It was rather annoying.

AM - 3 Miles warm up 22:18 - Had a real hard time waking up wasn't sure how this was going to end up.

5x1600x600

5 Miles @ 5:30 after two I knew I was going to do more than the three the program called for so I did an extra two. On the fifth I was feeling it a touch and knew I got what I needed for the work out

5x600 floats @ 8:00 pace. Felt like I might of been able to keep these a little quicker but I just wanted to make sure I recovered enough to finish the repeats.

2.2 miles cool down. I actually got cold running this cool down.

Overall felt good, legs had plenty, energy was decent. 

PM - 8.09 I think these runs are just as important as the speed/tempo work. This was really hard to complete. Easy pace. 

10/1:04:50 Easy day so I did close to MP and then slowly moved into pace. Threw in the last half mile at 5:20 pace. Good workout on a drizzly afternoon.

AM - 2 mile warm up was feeling more alert than normal this morning which was a surprise. Ate a banana before I started and had a gel at mile 9.

12@6:18 MP Felt more or less ok for the entire run. HR was around 150 most of the time. At the end it started creeping up but I wasn't too concerned. Stomach was kind of knotting up and hurting, it was different than the "normal" cramps, still in knots a little. We'll see how it feels durning this afternoon's shakeout.

2 mile CD.

Good workout, I accomplished what I had wanted for this and will probably stay with this type of a tempo run for a few weeks before bumping it up any. 

PM - 7.87 OUTSIDE. didn't bring cold weather gear to work but went in shorts and my fleece I usually wear to and from gym, no gloves. It was so nice to do this outside. I loved running through the puddles and feeling the water splash against my calves.

7.3 - 7 mile progression in 44:16. Started out easy, just testing the legs. Felt pretty good so I started doing progressions with last .25 at 5K. Family is out of town so I'll probably run a shakeout tonight after work.

6 - Easy shake out run. 

Well finished off the week with a decent uphill run and pushing tempo/threshold miles on the down hill on the way back. Thanks to Jeff and Curt for helping me finish off my first ever 100 mile week. Legs still feel pretty good. I've had to force myself to eat this week but everything else has felt fine. 

AM - 8.65 So I stepped outside to go running this morning and got blasted by a cold wind. I thought it couldn't be that bad so I took off. A couple miles into it I realized I was wearing all black with the only reflectors on my shoes and no lights. Any time a car passed me I was well into the gutter from fear of being ran over. Made it through, the wind blew me all over and my pace ended up being fairly slow but I didn't look at it until I was done because I really didn't care. Just good to get out and run. Time change made it pretty hard to get up and going.

PM - 8.6 I'm still pretty tore up from running Iron Rim on Saturday. Thighs are pretty sore. HR was pretty low for entire run. I'm just feeling a bit off today. 

AM - No run. My little one was up all night sick so I stayed with her this morning when my wife left to go work out. I'll try to make up this run tomorrow.

PM - 12.5

3/22:18 Warm up -  I really thought this might suck as I was warming up but it ended up being pretty decent.

10x800x400 - 7.5/44:47/5:58

800's @ 5:27 pace

400's @ 7:00 pace

2/13:25 Cool down

Running made my day much better as it has stunk pretty much all day. 

AM - 8.65 same route as Monday AM. Body felt pretty good today. I have a tightness in my back up around my neck. I know its from tension when I run, going to have to work on that.

PM - 8.6 I work with some good guys. Lunch came around and they looked at me and asked if I was going running. Overall just tired today, legs felt ok, energy ok, motivation a little low (thankfully I had help). 

AM -16/1:41:51/6:22 Main portion of run 13/1:20:47/6:13 with last 2@6:00 pace. There is now a big discussion in the Hudman house on whether to run Boston or not. I'm getting a lot of heat from my wife to take the family. Her reasons - I'm healthy, running good, ready and doesn't want me running this high of mileage again to prep for it vs another race (two birds with one stone theory for her). My reasons - Expensive and not ready. I think I could run it reasonable well and might end up just trying to do a slower tempo/faster long run for it with my sights still set on Ogden. I saw stuff on it the other day including my bib number and really want to go. I need to make sure my hotel reservations are still good (I never canceled them but never received confirmation either). Looks like a decision will be made this week. 

To run Boston or not that is the question......... 

Tried my T7's today, thinking of using them in a marathon. Not sure, if I use them I might lose toenails and blister, Ogden maybe but not Boston if I go. 

PM - 8.1 Easy shakeout at lunch. What a beautiful day.

Looks like I'm buying plane tickets today. 

AM - 7.27 I woke up feeling horrible. My whole body just ached. Ended up with a late morning run. After the first mile my body loosened and I ended up unintentionally progressing every mile. 7:50, 7:03, 6:58, 6:48, 6:47, 6:29, 6:24, 6:20 (last .27 pace). Might do a easy short run tonight on the TM while the kids watch a movie as my wife left this morning for SLC with my oldest daughter.

PM - 4 while watching Wimpy Kid Dog Days. My kids are about crashed out. 

20/2:12:48/6:38 Got up at 4AM to get this in. I hate doing long runs like this at the gym but I hate running in sheer darkness this time of the morning worse and this was the only option for getting a run in today. 2 gels miles 7 and 14. Felt ok at the beginning, ok in the middle and pretty strong at the end. Last 2 miles were 6:18 and 5:58. The last mile felt really comfortable. Glad to have another week like this under my belt especially with the decision to go to Boston. Still hope to maintain a couple more good weeks.

I really like my Adidas Boost if I haven't said it before. 

I was really sick Saturday night and Sunday. Slept until 2:00PM Sunday after being up all night puking. So I slept in this morning and was really 50/50 on running at lunch. Never felt good during this run. Pretty labored but HR was low. No energy (as expected).

3 mile warm up 22:16

6.87   5x1600x600 / 40:35

First 3 reps felt fine, 4th was hard and 5th felt almost out of control. I had to really focus to maintain speed and form. I haven't fought it that hard all during training. My mouth was dry as a bone.  Got a drink before cool down.

3 mile cool down 22:16 by 1/2 mile into this my mouth was dry again. I haven't fought dehydration this bad yet. I know it all goes back to being sick and just getting better.

Didn't run this morning because I'm still feeling not that great.

Last day of 5K pace in this training program. Now longer runs at HMP and then Boston in less than a month. 

Decided against an AM run and keep today less miles to continue recovering from being sick. I will hit it hard again tomorrow. My wife called me and asked to take her to the gym so I took a really early lunch. 1 mile warm up then a 10 mile progression run in 63:29/6:21. Felt like I wasn't going to make it until I got myself mad around mile 5 and just kept it up until I finished. Now I'm feeling a bit too jacked so I'll try to calm myself down and get focused for work again. Happy Winter day to all.

AM - Started thinking about doing this run yesterday sometime. Wasn't sure I was going to try it until I started actually doing it. As always it got tough in the 5-7 mile range when it felt like time was just standing still. Somehow made it through it and then it just got easier to complete it took until mile 9 before I decided I was going to do the full run I had come up with. (Anyone can set a PR on a TM it's just how much pain you can endure and no I don't think this is a "PR" by any means)

2 mile warm up 14:53

13.1 "Tempo" 1:18:46 basically a full minute faster than my fastest HM. Tempo is a little loose here because it was a touch outside my comfort zone right now. HR did creep a little higher than I would have liked but as always legs go numb and was able to just feel the pace until the end.

1 mile cool down 7:30

Probably the last honest effort at any type of a distance that I will do before Boston. There might be 1 more but not this length or effort just a bunch of short speed reps. 

PM - 8.38 Lunch shakeout 

8 - Easy, hips a little tight nothing else..

PM - 7, Easy again. Wife out of town again. So I ran on Friday night again. 

Nice good run with Jeff and Curt on a chilly morning. I had very little motivation and was hoping no one would show up so I could drive home and go back to sleep. After they showed it was good to get out and get this one done. Good company and friends go a long ways on days like today. 

AM - 8 easy miles with Curt on a fairly cold morning. It sure did beat running at the gym.

PM - 8/53:25 Really resisted the urge to run faster and just cruised for this workout. 

6x1600x400 3WM/CD

Did 1600's a little faster than HMP as directed by the program. I had originally thought it was HMP so I was glad I checked. Not too bad. Legs felt heavy today and I've not been sleeping very well.

Big dilemma right now not sure what to do. I've gone a little crazy and started weighing my shoes on the postal scale at work. I had planned on running Boston in my new Adidas Boost but this is what I have now found out.

1. Adidas Boost 9.6 oz

2. Saucony Mirage 9.4 oz

3. Brooks ST5 8.4 oz

4. Brooks T7 6.4 oz 

I've worn my ST5 for the 3 marathon's I've ran in. If I'm going to do a fourth I better go buy some new ones now because at 500 miles they're pretty much toast, same with my Mirage. Wearing my T7's might be a bit risky and my Boost just seem like lead weight now.

Went skiing possibly my last time

I had a really hard time wanting to run today. I slept in because I couldn't peel myself out of bed. Didn't run at lunch. So, tonight I told my wife I still needed to do something and she got me out. I chose a route I could cut short if I wanted or go longer if I felt good. Decided on the medium route after the first mile and decided to try and tempo/progress more or less blindly through it because it was getting too late to see my watch. I really had no idea how my pace was other than how I felt. Last couple miles I was a bit worried because I was breathing a little hard and didn't feel real comfortable.

1 - 7:38 warm up and really took a while to get moving

2 - 6:41 kind of a slight uphill but started feeling better

3 - 6:25 uphill and into the wind, I really just tried to keep the same speed as #2

4 - 6:05 a touch downhill

5 - 5:53 more or less flat

6 - 5:54 a little worried because this was work

7 - 6:41 cool down

Overall 7.2/46:48/6:30 

Bought Sox v. Orioles tickets today. 

AM - same route as last night but with my wife. It took 1:10. It was at least enjoyable company, we haven't ran together in quite some time.

PM - 8.6/60min Didn't feel good, I'm just off lately. No motivation body does not feel strong right now. I just want to sleep all of the time. 

Met Curt, Andrea and Lynette for a pretty easy run this morning. Ended up looping Idaho Falls more or less on a route Andrea suggested. The best part of the run was when Andrea found the easter eggs laid out by Teton Running. I bet she had more fun than my kids are going to have on their easter egg hunts today. Her happiness just made my day.

I went and ran track with my daughter and helped her do her workout while getting in some quality miles. Not sure if I'll do intervals tomorrow now.

Looked up my splits from yesterday.

1 - 7:38

.31 - 2:12 (7.09)

2 - 6:03

3 - 6:10

4 - 6:08

5 - 6:07

6 - 6:07

7 - 6:02

.57 - 2:41 (4:45) 100m strides

overall 7.88/49:13/6:15 

Decided against intervals today. Legs are still tired from yesterday. 6 pretty easy miles around 7:30 pace then picked up last 2.5 to MP. Did not feel real smooth and I have a lot of tension in my neck again. Overall 8.5 in right about an hour.

Absolutely beautiful day. I'm glad it's so nice because I'm really sick of the gym. Nice to be running outside regularly now. 

Felt a lot better than yesterday. Legs started rolling and felt good. Wind got me on a few miles, that and the hills took me out of pace. Low energy when I got done but I know that's more of a fueling issue because I don't take anything on these types of runs. 10.5/69min/6:36

My daughter's Jr. High track coach had them try to do another hard workout yesterday and they have a meet today?? I told her next time to not listen to him and that she shouldn't do two or three hard days in a row. Next time he wants them to do 100's or 200's after a 400 repeat day to run them slow. I figured I could skip helping on Tuesdays but maybe not. 

Ahhh the beauty of a taper. Today is the first time my legs are starting to feel "perky". Ran just enough to make me want to bounce off the walls. Too much energy....

5/34:08 Started slow ended close to  MP 

14/1:29:58/6:26

2@7:30 Warm up

8@6:10 Fast MP

1@5:54

1@5:40

2@6:58 Cool Down

Needed one last tempo run. Felt good once I got rolling. Overall not sure what to think about my fitness level right now. I feel I'm in good shape and maybe more 1/2 marathon shape than full right now but we will see. I'm super comfortable on any run up to 20 miles at a pretty hard pace but that extra 10K has me worried. I've broken down badly in two of the three marathons I've ran and it's always been in the 18 mile range when it happens. Hopefully I can get fueling and hydration right and my fitness is there. 

Not what I had planned on today. I was hoping for a quality 13 mile run and instead ended up running half that amount with my wife. She's is having a horrible time and all this time without a house is really wearing on her. She broke down right in the middle of it and it was a tough run to get through mentally.

Was planning on a bit longer but foot socks and I could feel blister sensations so I stopped.

5/33:45/6:45 

AM - 9.4/60/6:24 Progression run starting at 6:40 and going down from there. I really enjoyed this run. Did develop a pretty decent blister on both arches stemming from yesterday's no sock episode.

PM - 4/30/7:30 Legs have been funny lately so I wanted an afternoon shake out don't want to drop too much from last week. 

I think I'm going to forgo running today so this blister that now is covering most of my inside arch heals up. With a travel day tomorrow it should give it a couple days to get better.

Good run along the beach in South Boston

Woke up to pouring rain and cold temps. Ended up riding bikes for 2 hours in the afternoon. Weather is finally shaping up for Monday. It's been pretty cold the last couple of days. Having a blast with the family.

So I'll always remember this race for the tragedy that occurred today. After I had finished and left, we were getting off the subway and both mine and my wife's cell phones started going nuts. The outpouring of concern was amazing. Pre Race - got to the starting line and literally froze for 2 hours before it started. Had a good nights sleep and was feeling pretty decent. I really wanted to enjoy this marathon a lot more than the other three I've ran so I concentrated on taking in the sights and atmosphere. This was awesome and worth it from start to finish. Did I mention the the armed soldiers on the roof of the school and security guards with dogs sniffing everything in the Athlete's Village. I sat by two guys in the village one worked at Langley the other at the Pentagon and they were talking about how the race would be a probable target for terrorist attacks.....crazy. 1st 10K - 39:25 pretty happy, just ended up settling in after the 1st slower mile. 1/2 1:22:38 I was thinking this might be a bit fast but really was stuck on 6:15-6:19 miles. Passed Joan Samuelson around mile 15 and the cheers for her were unreal. Welsley College you could hear from 1/2 mile away and the energy there was amazing. 30K 1:57:45 still cranking around 6:19 waiting for heartbreak hill. Finish 2:48:23 heartbreak hill not too bad but miles 23-26 felt like a death march and I had to keep talking myself into running. I think I counted to 100 a few times. Last 5K was 21 minutes 6:46 pace which is where I dumped pretty much all my time. Overall I was way happy, my goal coming in was sub 2:50 so PRing by around 8 minutes was awesome, place was 682 bib was 2152 so I moved up a little based on my seeding. I've been told 3rd Idahoan but not sure. Glad that my family was here and nothing happened to them. This could've of went so much worse. I don't know how many people were affected and it makes me so sad. I can't imagine having my family injured at a race. Trying to explain this to the kids has been a bit challenging. The little ones keep asking questions. I'm just so glad we are all safe and didn't have to witness any of it.

I wanted to put in my 5K splits so I could have the for future reference

5K 19:52 (6:24)

10K 19:33 (6:18)

15K 19:27 (6:16)

20K 19:32 (6:18)

25K 19:21 (6:13)

30K 19:59 (6:26) Start of hills 

35K 20:18 (6:33) Heartbreak hill end

40K 21:00 (6:46)

Finish 9:21 (6:52) 

Took gels at 7 and 14. 5 hour energy at 17. Planned on gel at 21 but skipped, appears that could've been my down fall at the end. About a minute fall off from 1st 5K to last 5K I'll take that on this course. 

5.2/50:03 Last day out here in Boston. Ran with my wife. This is about all I wanted distance and pace wise. My wife started feeling good around 3 miles and started run 8:30's I was not too happy. It was good to get out again.

Really no clue on miles here. Went up and ran with Teton Running around the IF track in honor of Boston Marathon. Ended up talking to gray and just doing laps until everyone else was finished. Probably a low guess on mileage.

Had a lot of different plans for today but I ended up going to the high school track and running my daughter and her friend through their workouts. Since the coach canceled track practice due to bad weather, I got to choose their workout. 4x400x400 at around 1:35 laps.

I'm still really trashed.... 

8.85/60 min. This ended up being a mini quality workout. After warming up for 45 minutes I decided to hit the next 15 minutes at or above MP. About 5 minutes into it I started to feel just the fatigue/pain that always hits, of course more so since the marathon was only a week ago and it just felt good to be "there" again. I don't know why but sometimes I just really enjoy it and today was one of those times. Pace just feels so much better. HR was still a little high.

2 mile warm up 14:54

5 mile HMP 30:05

I did this inside because I needed the option of bailing out. Well.........I needed the option of bailing out of the planned run. Maybe I'm pushing a bit too much but this sucked. Giving me second thoughts of what I have planned. Breathing was off and just couldn't get into pace. Felt like I was forcing the run, no flow. 

11.6/1:21:51 First double digit run since Boston. I was feeling pretty decent and made myself commit to a longer looped run so I had to finish it. Stomach problems around mile 10 and I had to slow pace down in order to keep everything ok. 

15.4 according to my phone gps run keeper it's usually off some but I don't know how much so I'm just going with it. This was tough this morning thankfully Jeff got me through it. Hit a few decent miles coming back down from Iron Rim. I ate like a horse after getting home. Now I'm just wanting some energy to get back in me.

3 mile warm up 22:18 I was feeling pretty good today. Legs are starting to come back.

4x1600x800

1600@5:27 3rd and 4th ones were really tough. This was a stretch but I wanted to get in some speed reps before Saturday

800@7:00 Just enough to recovery, more or less

3 mile cool down 22:18 I was tired but was happy with the work out.

I could hear the wind slamming against the building today as I was running. What a horrible windy day. 

10/1:04:47/6:29

2 mile warm in 14:00. My hips were really tight to begin with so I was wondering how this would go but they loosened up after a couple miles.

3 miles in 18:47 MP Started to settle into pace; legs still a little flat

3 miles in 18:00 HMP Pace felt manageable and not forced. Legs still felt pretty good

2 mile cool down in 14:00

Good work out. I wanted to get some quality in the first of this week before I start to just get time and distance on my legs and focus on running a good race on Saturday. 

8.47/1:02:54/7:26 Just an easy loop around Shelley. The goal was 60 minutes and 8 miles. I am a bit tired from yesterday and wanted to keep an ok distance.

Building a house wouldn't be so bad if I could at least be building. This no home or bills thing is way overrated. 

8.47/1:02:16 Same run as yesterday. Tried to keep this a little more controlled. What a beautiful day to run.

Easy AM run with Nikki. I need to get her out more. Tendonitis is coming back, not bad I can just tell the ankle is not quite right. I'm just hoping to get to Ogden relatively health and still in race shape. 

Getting ready to leave today and my daughter starts crying by my wife. She's scared for me to run another race and wanted to know if bombs were going to go off again. Wow, that is tough. I didn't think Boston would have that much effect on them. 

5 miles with 5x400 reps at the end of each mile 

I was invited by Jeff to run this race a week ago and it ended up working out. He got me a free entry so it was pretty good.

The main goal of the race was to run as slow as possible and still win. I knew there shouldn't be anyone here that was real fast. Jeff and I arrived about an hour before the marathon and we went for a short warm up run. Weather ended up being really nice. I got a nice shot of Jeff coming out of the start and then headed up to wait until the start of the half.

At the starting line no one would get on the line but me so I thought ok no too bad. There was a kid behind me that said he wanted to run low 1:20's so I thought not bad. After the national anthem they gunned the race and I mean right after. It took me by surprise as it did everyone else. We started out and immediately the kid and three other guys surged out ahead. I was thinking that I might be in for a race but wasn't comfortable with what they were going out in so I just sat back. After the first mile I passed one of them and then had a guy pull even with me. He was breathing really hard. I just was thinking "really???" a mile in and you're already dying. He fell back at a mile and a half. Then there were two guys that traded postions a couple of time that came back around two and a half. I passed both and made some small talk with the second one for a few seconds. Then I just had the kid in front of me. We started a long climb around three and a half and I could see him slowly coming back to me. At four and a half the road turned from pavement to hard packed dirt/gravel. I pulled even with him and we talked for a few seconds and then I had a decision. I really thought about just slowing down and running with him and taking it easy until the turn around. I decided to keep hold pace and make him work hard if he wanted to stay with me. After a water station I knew I would be coming up on the turn around and nearly missed it. They didn't have any volunteers marking it and the police escort I had didn't have clue. I turned around and the proceeded to yell to the next few guys were it was at. After the race I found out that the cop had turn around the second place guy a tenth or so too early. After the turn around there was a climb that just didn't stop until just short of ten. I was pissed a couple of times because I sure didn't remember that much of a drop on the way out. I just focused on relaxing and running a good effort up and pushing it on the slight down hills. At ten and a half the course had a hard turn and I got a good look back. I could see I had a pretty big lead so I went in to shut down mode and kept telling myself to take it easy into the finish line the big goal is in a couple of weeks.

At the finish I guess the people were disappointed a local guy didn't win by the way they acted. But no big deal. I found out that the kid was 14 and it was his 15th half marathon???? A bit crazy but he was a super nice kid. Jeff and I proceed to get hosed after that. We both received a $25 gift certificate for the win and the 2nd place guys won a free pair of Pearl Izumi shoes. We asked the race director about it and he said he would look into it but had no idea that was all that was in the winners bag. I went from excited for a pair of shoes to feeling a touch upset. I think I even made the comment to the RD I guess I should've slowed down and taken secon then.

This still ended up being a fun race because I was able to be there with Jeff. We both won and that's why we went. So mission accomplished. I didn't have to push and was able to run an ok time and still feel great afterward. I was joking I should go run a shake out tonight because I still feel fresh. Awesome couple of days. THANKS JEFF.

Went out in what I thought was a 10 mile loop at least 2 more miles didn't kill me. Legs felt a little flat and heavy but started to loosen up at the end. I strained a muscle in my chest last week and it really bugged me today.

AM - 6.6 Today as I was running I wondered "why do I run and do this to myself?" It did not feel good. Everything hurt. My chest is just wrecked now and my butt/hip strain that I've had for a week or so is now going into my hammy. Breathing was labored but that was more due to my chest hurting than anything else. Around 5.5 some guy turned out a 1/4 mile or so ahead of me and all of the crap I was dealing with went away. My pace dropped and stride felt better. Hammy was loosened up and I caught him with in a 1/2 mile and was feeling better. Got home and just wanted to sleep. It was a mentally draining run.

PM I was going to do some speed work but then decided to be lazy and fat and sit on my butt at lunch instead.

My chest is still hurting today. Not so much I can't handle it but it hurts to take a deep breath. Couldn't sleep because of it.

8/52:49 progression run. Started at 6:56 and finished at 6:08. Moderate chest pain in my left peck. Not sure if its ribs or muscle but it still hurts.

AM - 6.8 slight chest pain. Not as bad as yesterday. This was a really slow run with my wife. Legs fell flat like normal.

PM - 6.2/42:59/6:57 Lunch loop. Haven't done that route in awhile. Ran with my dog, haven't done that in awhile. Nice hot afternoon to run. Pouring with sweat. Legs flat, chest slight pain. 

I can tell I'm on the end of an 18 week training cycle with two races thrown in because my body is really getting trashed. It has been a real good run. Hopefully next weekend turns out. 

Great company this morning as for the running well, parts of my body took turns hurting. First my chest then my hip/hammy and finally my ankle and then back to my chest to finish off. I'm not gonna lie I REALLY hope I'm halfway healthy next Saturday because right now that 8 miles felt like someone loaded me up with cement and kicked me. 

6/40:37 4 easy miles then 2 at MP. At the end of the 2 miles I was ready to go. It is honestly the best I've felt in quite awhile. Still have slight discomfort in my chest but hip/hammy is feeling better. I stretched it yesterday and will continue stretching to help keep it loose.

5.2/37:00 nice easy morning run before the winds decided to howl.

5/34:57 Wasn't sure about being able to run today but I really needed a break from work and people so I went for a short one. Good stress/attitude relief run.

4.1/30:27 Nice easy slow run. It did feel like a warm up so I guess that's good. Last run before Ogden Marathon. 

Met Curt, Andrea, Gama, Alana and everyone else around 4:40 to load the buses. I was a bit of a wreck. I got to Ogden around 12:15 and decided against a hotel room and slept in my car for 4 hours. That kinda sucked. It rained pretty hard all night so sleep was minimal at best.

Race.

1-8 6:14, 6:15, 6:04, 6:05, 6:10, 6:13, 6:14, 6:15

I could tell something was wrong pretty quick but was really hoping that by maintaining pace my legs would come around.

Well.....9-18 6:26, 6:46, 6:40, 6:35, 6:38, 6:45, 6:51, 6:30, 6:54, 6:27

My pace was all over, my hamstring locked up around 8-9 and by 10 it was screaming, this was my black stretch and I knew finishing would be difficult. I thought about dropping out at half but talked myself into just getting to the canyon and it would be easier. Tried and tried to push the pace back down, as my roller coaster pace shows but it was more or less useless I had nothing.

19-26.2 6:50, 7:10, 6:57, 6:42, 6:40, 7:13, 7:55, 7:10, 1:59

24-26 sucked, horrible pace, hamstring had got me so my right calf was screaming by then. I just had nothing today. I couldn't get my body or legs to respond and that was one horrible drop off. I did feel decent off and on during this stretch but the ups and downs were pretty serve. I managed to pass 2 guys right at the end, it just seemed like everyone was on a death march today.

I somehow made it over to the massage tent where a nice lady worked on my calf and hamstring for 30 minutes or so. Everytime she touched my calf I just had pain shoot through my whole body. They covered me with towels because I was shivering so hard. When she was done she told me to go directly to the medical tent because I was borderline hypothermic. So..... I got my bag and put on my sweatshirt, coat, pants, hat and gloves and stood under a tent (not the medical tent). Thanks for Curt and Alana, who let me use their shower before heading home so I could at least warm up some.

A bit dissapointed with today's results but I was able to push through some pretty rediculous pain and still run an ok time. Training since Boston has been pretty rough and I've felt pretty beaten up so now for some rest and a week break from running.

 A HUGE shout to CURT WELLS who ran a PR and BQ in this nasty weather. That made me happier than anything else would have today!!!! 

The only person that could've got me to run today did. My wife hauled me out for a short 4 miler. Hamstring and calf still hurt. I could feel both of them within a half mile but since it was around a 9 min pace I really didn't care. The rest of the body felt great and it was good to get out again.

Easy run with Nikki. Hamstring is finally starting to feel better and my calf did not have any notice of pain so I guess I'm on the recovery path. Last week's break was much needed and now some pointless running will help out before I decide what to do next. This 8.25 took about 1:20 with a nice 3-4 minute break somewhere in the middle looking down my driveway.

7.2/47:19 Really didn't look at my watch the entire run just tried to keep it honest by how it felt. My dog must be getting back in shape some because he handled most of this just fine. Pretty sure he couldn't have gone any further. Nice peaceful morning, no wind.

AM - 4.4/38 Ran with Nikki again this morning. I had less than zero motivation to run. I was wallowing in self pity because my ankle is still hurt after all this time, my arch on the same leg was hurting pretty bad yesterday and my hamstring/butt still hurts. I feel like I am still pretty beat up and was going to take another week off, not like I thought that it would do much better. I actually thought about taking a couple months off yesterday to try to get everything better. Well, after a mile into the run I started shedding all the pity crap and started to feel decent. By the end of the run I was ready to run a lot more and brought stuff to possibly run at lunch. I think the key may be just getting out the door and I'm lucky enough to have a wife who also likes to run and she got me out this morning. 

Not really mentally or physically ready to run much yet. I would say I've hit a pretty burnt out period. Not worried too much, just going to need a bit of a break with some pretty lax running when I feel like it. My alarm went off this morning at 5 to go run with the guys but I could not force myself to get out, couple that with my tight hamstring and it was a pretty easy excuse not to go.

Work has been super busy and I've been doing solid 11 hr + days so that is a pretty big contributor to feeling so trashed.

House should start next week and I'm moving into a small apartment this weekend or first of the week. woo hoo. 

5/44 with Nikki.

AM - 5.2 with Nikki. At the end of last week I actually started thinking it would be nice to run again and last night I was actually ready to set the alarm and get up and do it this morning. Great morning run with my wife.

PM - 6/39:39 I'm out of shape, which I expected. This was hard and my HR was pretty high but I need to work on getting back. I'm toying with the idea of a few races that are coming up so I need to slowly build fitness back up without wrecking myself again. 

AM 10.55/1:14 The start was like "wow this hurts". Body not used to running. It's amazing what three weeks can do to you. Knee feels pretty wrecked but I'll probably just keep pushing through it like I have in the past. It usually just comes around after a few runs.  

PM 5/37:07 Knee feels a little worse than normal. Body is just revolting at working out again. So right now it is mind over matter. At least my desire to run is back.  

Easy morning run. Body feeling much better but I felt pretty rough last night. Hamstring is still tender so I really need to pay attention to that. Knee was a non factor.

AM - 9.8/1:11 Another easy run. Started out real slow and it honestly took 6 miles for my legs to even warm up. My hamstring is pretty tender so I didn't want any sort of pace until it was good and loose. Last four miles were in the 6:30 range and felt good.

PM - 15.7/45 Spinning; Hills workout. I opted to spin rather than run to allow my hamstring a better rest in between runs. I'll probably do this for a little while. Effort on this was pretty honest I kept my HR right in the target area and kept the cadence pretty steady even on the climbs. 

Lots of work no chance to run

Had to drop daughter off at dance right square in the middle of what would've been a nice morning run. Then I had to get to work early. I might try to sneak something in tonight.

Sick

10/1:05:58 This turned into a frankenstein workout. First I still feel like crap. I have since last week but I decided that since I was in such a bad mood I had better go running. I really intended on 12x400x400 with 2WM/CD but it turned into 2 MW then 6x400x400 then 5 at slow MP. I just couldn't hold the 400's very well and the hamstring started to twinge just a bit so I backed off and still tried to make it tough. I still don't feel good but at least I ran. 

It seems like everything is going wrong at work today.

My footings are poured. 

7/47:13 2 WM then 5 progressing from 6:35 to 6:18. I am out of shape. I was eating these paces up no problem 45 days ago. Hammy was still pretty tight but at least I'm starting to feel better.

I have basement walls now. 

AM - 6.1 with Nikki then I dropped her off and loop the neighborhood for one more at close to MP. It was cold this morning and I had a hard time warming up, probably had to do with the slower pace. It was good to be out.

Morning run and I had some serious stomach issues. I'm laying odds on it was the ENTIRE bag of twizzlers I ate last night. You think I would remember these things. I'm now so weak walking isn't fun.

8/52:31 2WM the 5 progression. I opted for the gym today in fear of a repeat from yesterday and it turned out to be a good decision. My stomach has been a wreck. Speed is starting to feel better and the progression felt maintainable. Ended up around 6:10 pace.

3 easy miles with Nikki and then the rest solo. I went to ijump last night with the kids and wore myself out. It was pretty darn fun.

AM - 5.2/35:24 Hit the snooze and ended up running what I could. It was pretty hot already this morning and it ended up being a resistance run because I was dragging my dog who does not do well in hot weather.

Awesome morning run with great friends. I wasn't planning on running this far but I ended up not wanting to quit. Took turns running with Jeff, Lynette, Curt and Andrea. I'm sure they all wanted to shove a sock in my mouth as I was very "talkative" this morning. I had a really great time and just enjoyed myself. It was a great energy booster.

AM - 3 miles with Nikki then 3 miles 6:33, 6:22, 6:08 to finish up. Already warm out at 6:00 this morning. Dog didn't like the extra 3 at tempo too hot for him.

3 mile WM then 9.5/60min did a 4x800x400 @ 5K pace but was having a hard time holding the 5th so I backed down and then went in to a MP progression run ending around a 6:03 pace. Towards the end my turn over started coming around and I started to feel better. I think I just need to be a little more patient with my speed work and not push it too hard. My legs are starting to come back around.

AM 11/1:16 with Curt coming down from Iron Rim. Just starting to get in some down hill training for the races coming up. I can tell I haven't done these much as I feel a bit like hamburger. Great company to do this and I think it's now going to be a regular run for the next couple of months.

PM 5/33:41 After this morning I needed to shake my legs out. They were pretty stiff and sore so I figured this would be the best thing for them. After a few miles they started to loosen up and feel really good, finished off an easy run with a couple of pace miles. 

10/1:16 with an 1830' drop. Started near Bogus Basin and ran down to Boise. 2 days in a row with good elevation drop. Not sure why I signed up for Big Cotton wood but its going to hurt. My thighs and calves are blown up. Great day running with my Bro-Lo.

Ran with Bro-Lo and Dana Snell, a soon to be U of U runner, in Camel Back Park. Much shorter than I wanted but the other two were both done.

Ran a good portion of the IF Half Marathon course today. First eight I ran with my wife's friend's kid. It was pretty slow but once I dropped him off around Maverick I picked up the pace to MP and felt pretty decent all the way into Tauphus Park.

6.5 up in Bone. First two miles were a pretty good climb then some trail bush whacking for a couple and finally a couple faster miles along the road.

Similar to Tuesday but now I'm feeling pretty bombed. Calves are pretty tight and quads are pretty beat up. Not feeling great today.

1 WM then 3x2Mx1M @HMP total 1:04:27 just trying to get a little speed work in before next week. I'm pretty uncertain about how I can race right now. Not feeling in shape much but I've been enjoying running a lot more and just the break it gives me everyday.

Easy miles with Nikki this morning.

Ran with Jeff this morning. Easy run didn't push it too much but we ran a few decent miles. I was planning running more but time got away from me so I had to hurry into work. Now my left hamstring is feeling a bit tight and so is my hip. Great to run with Jeff.

AM - 10.5 Pushed a few miles down to MP. My legs and feet felt real heavy today. Overall pace was decent. Effort was a touch hard.

So here's the story. Sunday I was jumping on the trampoline with my daughter working on backflips with her and I ended up backflipping off of the tramp and putting my left leg through the springs. I ended up jacking up my shin pretty bad and it has hurt pretty much non stop. I have two gashes and the bruising is just starting to show. It was also swollen today. I'm wondering if racing on Saturday is a good idea. I may or may not run until then. I've woken up the past two mornings with it throbbing and having zero desire to put any weight on it. My wife has been giving my a pretty hard time and been asking me how old I am. I think that age shouldn't put limits on my trampoline tricks ability, especially when doing them with my 10 year old.

Hike up to Lower Palisades Lake with the kids. I either had one on my back or was running down the trail trying to keep up on the decent.

Just trying to figure out how the leg is going to feel tomorrow and if today is a good indicator, I probably shouldn't be running the race. Felt ok while running but after I was done it hurt and is now swollen.

Idaho Falls Half Marathon

Wasn't real sure how this race would go off for me. I was really questioning what type of fitness I have right now. I ended up finishing right about were I thought I was.

Got up this morning and my wife's friend picked me up and head up to the start. At the starting line I saw a ton of people I knew. So it was great to talk with them and just enjoy this local race.

Start time was 6:30 on the nose. Last year they started late and vowed to start on time this and they lived up to their word whether people were ready or not. I went out much more conservative than last at a 5:30 pace and no one came with me. The first 6 miles were down hill and all were sub 6 so I felt I was doing well. I also knew I had a huge lead at this point in time so I wasn't willing to push too hard in the flat section of the course. miles 7-13 were all in the 6:20-6:35 range. Running alone like that for the whole way really screws with my head and I can't force myself to push to my limits. At one point I figured that I'd be ok with a 1:21 or so but then I picked up the pace and started to focus a bit on my knee drive. Around mile 12 I hit Tauphus Park and saw my family yelling for me and it gave me a good finishing boost. I looked down at my watch and thought if I run decent for the next 5-6 minutes I'll come in under 1:20. With a bout a 1/4 mile to go my 10 year old daughter was waiting for me to bring me in. I was so happy I could share the victory with her. She kicked me back down to a sub 5:30 pace, I just kept telling her to go faster and she stayed just ahead of me, and I finished just under a 1:20.

Overall I'm happy with the win. I figured I had a good shot at winning. My time was decent I know I could've run faster with more motivation but I got what I thought I could run if I wasn't pushed. I was really surprised  at how non competitive it turned out to be this year, second place came in around 1:32-1:33. My jacked up leg didn't bother me too much and I think wearing the calf sleeve turned out to be a good choice. This is the first time I've worn compression shorts in a race and I liked the support in my hips and thighs.

The best part of the run was with my daughter Chloe who continues to amaze me at how fast she is getting. I think she'll be able to throw down with me in a few years. It was special to let her share that feeling.

Huge Smile the Best Trophy EVER!!! 

AM - 5.1 with Nikki. Easy run. My thighs are a bit trashed from Saturday. I wasn't expecting them to be this bad but I guess the down hill hit pretty hard with the amount of miles I've been doing. It's a good eye opener knowing that I need to get in more miles of training and and more down hill training runs in order to hold up at Big Cottonwood.

1 mile warm up then 7 progression miles. 52:41

1 mile warm up then 7 @ MP (8/50:38). I'm finally getting to where I crave hard workouts again. I somehow thought I needed to do this and start build up again. Should be fun. I've also committed to being the Shelley Spud Run RD. I think it will be pretty eye opening as far as what goes into putting on the race. Thankfully last year's RD is basically doing it with me.

AM - 9.1 up early to get the wife off to St George. Now it's just me and my oldest son for the next week. I decided to run over to my house and meet Curt and go over some finally framing touches with him and his brother. They sure are doing a great job.

Screw running......I went fishing instead with my free time today.

9.7 with Andrea and McKay. Ran some of those with Jeff. Good morning to run nice to run with McKay before he moves to SLC. We have a great group up here. I then headed home to grab the dog and run him a few miles (5.75) before heading to work. I was running the wrong way on the MAD Marathon course and ran into Corwin and Brock so I turned around and ran a few miles with them and had a great conversation with them both. Great guys. Picked it up and headed home. I felt quite energetic this morning.

8/50:54 progression run. Life seems to be getting really busy and it is getting really difficult to run. Glad I got this in.

I had time to run 5K on the high school track while my son was at soccer practice. I was planning on more but forgot about quarterly taxes and had to work the first 2 hours of practice. I used this as a short progression and my legs were shot from yesterday. Each lap was faster than the previous.

PM - was going to run but I ended up splitting wood for three hours for a church project. Then I went to my house and shoveled and raked dirt for another 30 minutes. So I probably ended up with a better workout. 

14.25 with Jeff and about 7 of it with Curt as well. Felt pretty decent for most of the run. Jeff and I decided to push down the pace the last three. Great day a lot of runners out and it was good to run with friends. Got home and went out for 4.25 with Nikki. This hurt pretty bad and I could feel my tendonitis flaring up in my ankle. My hamstrings are sore. Once I was home I crashed pretty hard. I haven't felt this bad after a run in quite a while.

Went pretty easy today. My body is still recovering after "bonking" so hard on Saturday. I don't think I've ever felt like that before. I had zero energy and felt like I was on the verge of puking for most of the day. I didn't get any strength back until last night. I figure I did at least three things wrong prior to and during Saturday that all contributed to how bad it was. Now, the trick is not to every repeat that again.

1@7:24

2@6:14

1@7:24

2@6:00

1@7:24

1@5:49

1@5:42

Last two were hard but manageable. My stride felt better than it has doing speed work in quite awhile. 

Going to make these routes weekly regulars just so I have it in my head what needs to be done. 

Shelley Spud Run 10K route 40:55/6:40 a touch short. Decent effort after yester day.

 Route

then

Shelley Spud Run 5K route 20:36/6:34 This route is a little longer than 5K but it's close enough. My legs were prettty heavy and not quite sure how I picked up the last 5K.

Route 

I think I'll GPS these a few more times and end up averaging them out to see how close they are. For a start/finish loop race they're really close. 

I think it's pretty cool that the 5K, 10K and Half all Start/Finish at the same spot and all routes go through Spud Alley. 

8/54:24 Easy relaxed run. Took a couple miles before my legs felt decent.

Really had no desire to run today and this was hard just to do. I'm trying to get back into more consistency this month and have a good solid month of training. 5/37:07

Iron Rim with Curt and Jeff. Seemed like a good idea last night, glad I did it.

No workout yesterday. Unexpected trip to SLC with my family.

1 Warmup @ 7:24

3 @ 6:00

1 @ 7:24

3 @ 5:52

1 cool down @ 6:58

Harder than last week but manageable still. 

1 WM then 10@MP  11/1:09:44 Was planning on running something completely different but I guess this is what I ended up with. I usually don't like to run two consecutive days like this but somehow it worked out. Got asked to help a little with the High School cross country team. I don't have any time this year. Might just be a couple of visits with them.