Craig Hudman - Simply Live

6 miles with the group.It's about time to start making this a more regular thing.

4-5 miles in 40 or so minutes in Puerto Rico with Nikki before we left to come home. There are a ton of people who run down here. It was a good trip. My garmin watch is pretty much not working but I talked to a garmin guy at our RV Parts show and he said he'd get it taken care of.

Wasn't really planning on running but I had to drop my daughter off at school at 6 this morning to go to a competition so I decided to run instead of go back to bed. This was about all I could do, I'm really out of shape right now. Averaged 7:30 for the run on a chilly morning.

Easy morning run with Nikki. It's been good to get out and start again. I almost forgot how much I enjoy this.

6 in 41:54. I have zero speed right now but it feels great to run again.

5.3 35ish minutes. Progressed speed and incline after two miles of warm up and just settled in. HR was high but it is as expected. I have a new watch coming from garmin since my 610 killed over. I guess I'll see what the 620 has in store since I paid a little to upgrade to the newer version. I just cared about different band pin since my 610's fell out a few times in the middle of running and I just ended up taping it with athletic tape to keep it from fall off.

second week back and it is not fun. I had to talk myself past 5 miles and into 6. I think the TM is where all be for the majority of the next couple of weeks because I have not idea what I'm capable of.

Not much to say. Trying to mix some easy paces with faster ones so I can get some turn over back. Legs are feeling a bit tired fairly early in runs. HR creeps up into 170-180 area for pretty much the whole duration unless I keep pace pretty slow. 7/48:10

8.1/60 really easy day legs felt fine throughout HR was down where it should be. My new garmin watch showed up today. I swear it has more measurements than I know what to do with.

9/61:14 I did a five mile progression run in the middle of this getting down to around a 6:20 mile. It's getting better.

7/48:55 easy day on the TM. Skied all day Saturday and my thighs were blasted so I'm glad this felt pretty good.

Warm up 2@7:26 - 14:52

Progression 5-32:20 6:28 AP

Cool down 2@7:26  - 14:52

Where did this cold front come from I got cold getting out of my truck and into the gym door which was all of a 30' walk. Powder should be deep I need to figure out a day to go skiing quick.

Work at the house all day. No chance to run.

1 mile warm up 5 @ slow MP the 2 cool down 8/53:32. I felt like I was going to puke the entire run. Probably eating too much junk lately. I have felt blah all day.

I only had time for a quick run 6.3/42ish.

So this week has been a challenge trying to find time to run. I ended up talking with Curt for a bit today and thanks to him I developed what I thought I wanted to run today. I'm really quite unsure of my fitness level and how I will do starting into training again but this run ended up being a confidence booster. Planned 2 WM 3@GMP and 2 CD

2 WM @ 6:58

4 GMP @ 6:10 I felt better after 2 and made the decision to try 4 which was hard but doable.

2 CD @ 6:58

I ate some power bar energy blasts before and a couple after and feel pretty good. Glad to shake out all the stress Thanks Curt.....

8 in 60 minutes or so. Laid back easy run for today. HR nice and low.

8.1 outside. This was the first time I've ran outside in quite awhile. Pretty pathetic, I know. Felt like I started to warm up around mile 5. Overall a good workout now if I could just get my watch to hookup to the computer I could find out all of the fancy info it's supposed to give me. 

Decided to propone training for a week and see how I feel. Really busy this week so it won't work out.

Great news....CORN DOGS are now on sale for $0.79. Just remember that in any given day the limit is 2 no matter how hungry you may be.

I'm sure I'll risk 3 on a desperate day and regret it.

Almost didn't run. Finally moved into the new house on Wednesday and was way too tired to even think about running. I think being settled will help out a bunch. Lots of boxes to unpack still.

5/34:57 I really felt like crap today. I wanted to run double but cut it short because I had zero energy. Glad the quarters are scheduled for tomorrow hopefully I'll feel better. Wondering how this week's mileage jump is going to affect me...

Today's work out 12/400/400.

2 mile warm up 14:54

6 miles 12 - 400@5:18(AP) 400@7:20(AP)  38:00

2 mile cool down 14:53

I made it through half of the 1/4's ok. About number 8 it started getting harder. I'm glad Curt is doing the same program right now it really helps to do these with someone else, even if it is just cusing them out.

8.6/60 easy run. Nice and relaxed throughout. Focused on form and breathing and relaxing my shoulders and back. Hips are a bit tight from yesterday still. Body wanted to go faster but I just maintained the pace. 

9/1:05 My wife woke me up around 4AM because she couldn't sleep. She's worried about our oldest daughter who is going through some pretty bad struggles right now. So after talking and trying to sleep I decided to just go running and think about it for awhile. Left the house around 4:45. First time running from the new house. I had no idea about the route but just kind of went along with what ever. I knew I needed to be back by 6:00 but didn't want to be before so I just kind of added on the fly and the run was good. Cleared my head and was a good thinking run. Now for a day of moving and unpacking boxes.

1 WM 5@6:15 1CD didn't have much time this morning so did what I'd planned for yesterday before I realized I'd left my shorts home is I couldn't run. Tempo miles felt fine HR was low but the strength in my legs is just not good right now.

I skied hard all day. Thought about running at night but my thighs were blown up so I figured that skiing was a good enough workout for today.

Haven't skied with Nate in a long time and I forgot how hard we go. Snow was awesome. Absolutely blasted by 1:30...4 1/2 hours....

7.35 miles. I ended up doing 6 600/400 instead of 8. Cut it short because I had absolutely nothing in my legs today. Cardio wise is wasn't a problem but my legs just wouldn't go. I would like to believe it's because of such a hard day skiing yesterday but we'll see later in the week if they snap back. A little disappointed that I couldn't finish them but it was a real struggle just getting through 6.

12/1:20 I did a 3 mile warm up then 6 miles at MP then a 3 mile cool down. I've really been struggling with motivation. WIth that I was flip flopping on whether or not to even do a MP tempo run today. I don't think I decided to try it until the third mile of warm up. 6 miles was a bit of a stretch rigth now but I managed and felt good on the cool down. This is the longest distance I've gone in quite a while and I'm feeling pretty good.

9/60:25 easy run. Ended up with a lot of tension between my shoulder blades not sure why I was so tight, might be lack of complete recovery from yesterday.

I was bombed pretty much all afternoon yesterday so the run took a lot more out of me than I had intially thought.

Easy run. I went a lot slower than normal I just wasn't feeling then need to open up my stride at all this morning. It was a great morning for a run. I'm a little tired from this week.

8/56 Just ran easy again today. Tension between my shoulders again. Seems like I do this often, need to figure out what I do exactly to cause it.

Warm up 3-22:18

6/800/400   4.5-27:03 Better than last weeks reps but the last one was really hard to complete which means I'm probably doing them at about the right speed. I would like to start to feel stronger on these but still feel like it is going to take a little bit more time to build it back up.

Cool down 3-22:18

I prefer to do these workouts on a treadmill because by myself I know it would be almost impossible to maintain pace through the reps and floats. Overall good workout. My legs feel a little shot but nothing like they did last week after skiing.

10/67 Went to the running store to buy some supplements (Hammer Race Caps) and Marlin talked me into a pair of Hoka One's. Intial impression after one run, seem pretty comfortable, lots of cushion, good arch support. I can tell they are heavier than anything I've worn in sometime. Seems like they'll be good shoes to train in.

3-22:18 Warm up

7-43:57/6:17 Tempo miles. My legs were really flat before I started and I was really questioning whether or not to run this but around 5 miles I felt a good surge of energy and started to progress each half mile until I finished. Really felt good and I could have went more pretty easiliy.

3-22:18 Cool down

3.5 just started an easy run on the basement TM when the guy who's doing my railing showed up. I figured I'd run 5 more after he left but it ended up taking a little too long and I decided to just chill out with my boys and go to bed early.

10/66 Easier mid paced run. Just kind of relaxed. I'm having a really hard time with much motivation to do a long run lately. Seems like 12-13 is all I want. I really need to figure things out if I want to run a marathon in June, maybe just a half??

I still feel like I'm going to puke. Wow, that was a nasty work out. I remember eating these up last year but that was then.

3 mile warm up 22:20

4.4/26:48  5x1000x400 ALL were really hard HR was sky high, thighs hurt, ankle feels funky, etc.

3 mile cool down 21:00

9/63 Recovery run. I'm still pretty beat up from yesterday. My wife is sick so I'm praying I'm not coming down with it too.

3-22:18 warm up

8-50:38/6:18 seems like I'm handling my tempo runs a lot better than my speed workouts right now. This one felt pretty good and I even thought of going 9 but just decided to stay with 8 and not really push it and follow the plan I'm on. Thighs felt pretty shot at the end and felt like I couldn't do the cool down.

3-22:18 cool down. I guess if you're going to do this kind of mileage on a TM today was a good day. I just surfed basketball games the whole time and it really wasn't bad. After I finished this my legs actually felt better than at the end of the tempo. I'm convinced that cool downs and recoveries are equally as important as speed/tempo workouts.

7 real easy hill miles this morning. It was colder than I was expecting but that's what happens when you don't run outside in the morning for awhile. Legs are sore.

6 PM planned to go a little more but my legs just gave out around 5 so I decided 6 was more than enought. New shoes. I forgot how much I love running in Brooks Launch. Great shoe.

Morning run with the group. It's been awhile and it was good to run with them again. I could tell Lynette wanted to push the pace a bit so I paced her out a little it was nice to be able to help her with that. I drug Curt a little longer than he was thinking he was nice enough to oblige. Man I have some good running buddies.

8.6/60 easy run. Ended with a lot of pain in my lower neck/high back hurt to touch. I get this sometimes but it just seems like this was a bit worse than normal. My wife decided to bring everyone back from Boise so I now have 20 people in my house for the next few days.....might be doing a lot of outside work in a tractor by myself.

Speed workout 4/1200/400

3 mile warm up 22:19

4 mile 23:48 4x1200x400 I'm not doing well on these speed reps right now. They hurt and I can just barely get through them by the skin of my teeth. I keep hoping for it to get better but its not.

3 mile cool down 20:43

10/69 somewhere around a 6:55 pace. felt like crap until 40 minutes into the run then I just felt better. Seemed like I just relaxed and the body felt so good.

3 warm up 22:19 HR low 130's

9.57/60/6:16 My tempo runs are feeling really good right now as oppose to my speed workouts. I don't think they could be anymore different. Took a gel at 5 mile of tempo, felt great throughout. Started progressing pace at 7 every half mile finished last half mile off around 5:50 pace last quarter at 5:30. HR was in mid 150's pretty much entire run

2.43 cool down 17:02 HR Low 140's. Felt good, good energy when I was done seem to be recovering pretty quickly.

I really love my launch what a shoe.

9/63 relaxed run

 Really no time today but somehow snuck in a few.

3-22:19 warm up

5.75-34:48 400-800-1200-1600-1200-800-400 w/400 float. It sucked again. I don't like these at all right now, I swear these are about impossible for me. I'm not sure how I'm making it through the reps almost puked again today.

3-21 Cool down, legs were shot felt like a death march.

3/22:18 mile warm up

10/62:30/6:15 I was supposed to do this on Thursday but I've really lacked motivation and it was hovering around zero for most of today until I had a once and went for this run. Not bad. Dodn't gel and ran on empty so I fonished pretty light headed.

3/22:17 cool down.

Trade in my Hoka's today. I really hated those shoes. I felt bad because I had worn them but I'd never done that before so maybe once isn't so bad.

9.3 Legs still a little tired from Saturday which is a bit disappointing I thought they'd be better but lack of mileage is really killing me. I'm still so up in the air for UVM. I might just need to make a commitment one way or the other to gauge training. So wishy washy right now.

2 Mile warm up 14:04

3x1600x600 4.13/24:43 This was the very first time that I've done speed work and have felt decent. It wasn't easy but it was a lot better than it has been.

2 Mile cool down 14:02

8.15/62 The breeze felt really good today. Went pretty soft to begin but ended more or less ok.

oh and my watch said I should wait 56 hours before my next run....

1 Well there it is. About 5 steps into this I knew I was screwed. My left ankle is jacked. Pretty sure the tendonitis has come back with a vengenace. It's been a little iffy but last couple of weeks it has come and gone. I'll probably take a few more days off before I try it again.

10/66:42 Went to the gym on a gorgeous day because I didn't know what to expect. I thought it could be one or five or ten. Ankle loosened up nicely after 1 mile warm up so I went with the plan 8 @ 6:40 and last one @ 6:15. Trying to work pace back down. I can tell the lack of miles lately because these medium runs aren't as easy as they should be.

2 mile warm up 14:53 ankle really didn't loosen up much

5 7x800x400 Not sure of exact timing did all 800's at 5:24 pace had stomache issues throught run. pit stop before and after 3 so I missed one recovery 400 and just picked back up last 4. Did an extra one because I felt like I needed to last 4 were 18:16 with recoveries.

2 mile cool down 13:53 I like doing my cool downs a bit faster because my legs seem to be moving so much slower after speed work.

Very reflective day. I've been thinking a lot about Boston this last week but today it's been quite a bit more. Grateful pretty much sums it up.

10.17/1:14/7:18 Nice easy run. Started out pretty easy and finished a little better. Great afternoon for a run. Ankle is ok but I can tell its still pretty tender.

3-22:19 warm up

9-55:20 tempo. First 5@6:15 pace then last 4@6:00 pace. Last 4 were pretty tough fitness is coming around but it seems like I'm trying to push it instead of letting it come. Ankle is very tender right now. It doesn't seem like it's getting worse just kind of staying the same.

.3 cool down. time constraints limited this so I went just enough to get the HR and body settled down.

Good Luck to all my friends heading out to Boston today.

9.3/63 Easy relaxed run. Ankle did not feel good pretty much entire run. Around 8 it did loosen up and I had thoughts of going longer but I decided against it hoping that it might feel a touch better tomorrow.

10/1:06:31 A little faster than just a recovery run more like a mid paced run. I was so excited all morning watching the marathon and even to some degree wishing I had gone. Awesome race for Jeff Shadley!!

6/44:42 Easy run with Nikki. Ankle was really bothering me this morning. Rolled it out when I got home. Hopefully it will hold up for today's speed work.

11.5    2 mile warm up 14:53

6x1mx400   1mile intervals @ 5:45ap. I figured this would be pretty tough and it was. My ankle didn't handle this too well. In fact it feels pretty much finished off. Hopefully rolling it and ice will help it out tonight, if not I could be back to not running for quite some time.

2 mile cool down 14:54

8.35/60 Recovery run today and it hurt pretty much every step. My body is just beat. Ankle is not good but I figure I'm just trying to run through it. Rolled it and took some advil last night which seemed to help but I don't like taking meds so I'll play this by pain tolerance. 

Went back and forth quite a bit but decided to rest the ankle today.

17.25 Really broke this into two different runs. First 8 was with the group Curt, Jeff, Lynette and Justin. Easy pace, ankle was really bugging me until last little bit when I open up my stride and started to run a bit faster. Still chuckling over Jeff's son, Justin, who mad the comment "you guys talk about eight miles like it's nothing". He did good.

Second part of the run I was solo. Didn't really have a tempo run this week so I started to run a bit harder. I had no clue how fast I was running because my watch was dead and I was using my phone for split and pace which I saw once I was done. The run was comfortable and I was just judging based on my breathing. Ended up with all my miles on this portion between 6:25-6:33 which was pretty encouraging because I wasn't pushing it at all. The slower spilts I'm guessing were when I was crossing a road and had to wait for traffic. Ankle felt great on this portion but as soon as it cooled down it stiffened up pretty good.

Legs are tired but energy is still pretty good. I haven't ran this far in quite sometime so it was good to get out. Finished up just before the rain started.

10/1:06:25 Easy run, ankle feeling much better but it's still tender.

2 mile warm up 14:54 Easy. Ankle pretty stiff

8/49:29 4x1.5x800 1st three of the 1.5's weren't too bad, I felt like I was going to pass out on the last one. 1.5's@5:45ap 

2 mile cool down 14:55. Ankle now trashed, quads blown up and calves pretty tight. I guess I accomplished what I was supposed to today.

Ankle

2/14:53 warm up. Really didn't think this was going to go very well ankle hurt pretty bad.

10/62:41/6:16 Tempo. Ankle hurt until mile 5 or 6 then I think the other pain out weighed it. I really felt like trash pretty much enitre tempo portion but around mile 9 I actually started to feel better.

2/14:54 cool down. HR dropped pretty good and I felt pretty good.

2 miles before 3 calls in 15 minutes ankle hurt so bad I couldn't walk after.

11 miles with my bro-lo in Boise. He rested and I did 1 more mile at pace during half way. Running along the Boise river was beautiful.

10/66:45 Easy run. Ankle iffy.

2 mile warm up 14:53

7.5  3x2mx800 I almost quit after 1 rep because my ankle hurt so bad but I thought "it going to hurt no matter what so I might as well try to get through it". I was able to finish up and it more or less just numbed up in the middle of the 2nd rep. 2 mile reps 5:45ap; active recovery 7:24ap.

2 mile cool down 14:02 Body calmed down completely and I wasn't even breathing hard a bit when finished. Ankle pretty blasted. 

Spinning to give the ankle a rest. I figure it would equal about seven miles. I always seem to sweat a lot more spinning. Nice puddle on the carpet under the bike when I was done.

There are days that you just don't have anything in you and today was one of those for me. Aborted workout.

2 warm up 15:00

4 Tempo 6:15 pace 25ish minutes.

I thought about slowing down and going farther but I realized at 3.5 it wasn't going to happen so I pushed on through 4 tempo and called it quits. I'm pretty wasted, it might have something to do with moving pipe with my son last night and this morning, with plenty more to come until he can handle it himself (probably a few weeks).

Got my sub elite entry to St. George yesterday. It really made my happy.

10.6 with Jeff, Justin and Sheridan. Would have liked to have done more but really needed to get back and move pipe with the boys. A few sprinkles but ok weather.

10/66:34 Seems to be my normal Monday 10. One mile warm up then nine around 6:35ap. Felt really relaxed today and calm. Maybe my body is gett[ing used to moving pipe. My back is pretty sore from a nice wrestling match yesterday with my nephew. The body slam I threw was totally worth it though.

2/14:02 warm up

8/49:23 2x3mx1m Got through both of the strength reps pretty good. 3 mile reps were around 17:15. Last rep I increased pace gradually through last 1/4 to around a 5 min pace. Body felt really strong. It's been a long time since I've felt this way after a speed work out. Very positive. Ankle is starting to come around.

2/14:02 cool down.

2/14:02 warm up

10/62:30 Tempo; felt good; ankle held up

2/14:07 cool down 

Running is going to be a challenge this week as it is the one of the busiest weeks of the year for me and I'm still moving pipe with my son twice a day so no time for morning or evening runs.

Snuck one in. Holy cow it was hot this afternoon. I probably just ran at the hottest time of the day. Wanted to do a progression started 7:12; 6:36; 6:23; 6:30 and then I was done. legs felt like cement. Eased off 7:10; 7:10; 7:10. I guess I can hold a pretty solid 7:10 because it felt like 8+ pace. Ran my short Shelley loop for the first time in a while.

Some quick miles in South Jordan not much time to run. Seemed like the whole run was uphill

7 honest miles in St George. 10pm 95 degrees. Holy cow it is hot. I had a hard time breathing but had 5 miles close to MP. My wife paced me on a bike and kept me going it was tough. Jumped straight into the pool when I got home, I think I need one now; a canal might have to do though.

Ran a good portion of the St George course. Started just past veyo through snow canyon and past ledges parkway. Hit some good miles but at 9 the heat got to me I puked once and backed off a bit then puked again at 11. I have no idea how people run down here. I ran again at 95 degrees with a light wind so it was some what bearable but I'm sure I ended with something close to heat stroke. Right around 1:30

7.5/60 pretty easy this morning only about 85 degrees. Kids stayed up until 12 last night so I could do it early. Still pretty hot. Looped the neighborhood so I was either going uphill or downhill no flat parts which really gave me a good work out even at a relaxed pace.

6 miles of hills of what I think will become a regular run from now on. The remainder was just around the roads by my house. Easy but late night run. After I was done I didn't feel well for quite awhile not sure what's going on with my body. I'm going to really focus on eating better and cutting the crap out of my diet and see how it goes next week.

AM - 5.25 easy after moving pipe. Hill route that my wife came up with. 38ish minutes.

PM - 7/48:55 Another easy run. I felt a lot better than I have. Legs were ready to go around 6 and had lots of energy but I just kept it easy.

Just got into this run and got called back to work. Bummer because the progression was feeling good.

About 6 miles of hills then 8 of country roads. I had a few bail out points planned if the pace slipped but was actually able to decrease it for all but the last 2 miles, 1 was into the wind and only lost about 5 seconds off pace and the last was close to where it needed to be. First 2.5 I ran with my oldest daughter, good times but she needs more mental strength.

9.41/60 right around 45 minutes the thought of pain seemed really good so I increased pace every 1/4 until I was finished ended up around 10K pace and it felt really good. I could've kept going but had to get back to work.

12.4 roaming around IF with Jeff, Curt and Justin. Good to run with a group. Legs felt pretty flat until 10 then they were ready to go. Busy day at work.

This workout was questionable to do at best. I've been sick since Sunday and still feel pretty bad but decided to try to get at least half way through it. Well, I got half way talked myself into 2 more reps hit 8 then decided if I got to 10 reps it would be awesome got to 10 felt like I was going to die and felt real sick, but I decided I could do 2 more and just finish. I now feel about the same as I did before so I guess no harm done.

2.5 warm up 19:52 or so

12x400x400 34:50 400's@5:24/6:38 If I wasn't sick I'm sure it would've been much easier

1.5 cool down 11:11

Hill route probably a bit too fast for a recovery day but I wasn't trying to time it. Watch was dead so I did this all on my phone and got splits after I was done. I was pretty surprised at how consistent the splits were. 1-7:50 straight up hill the whole way 2-6:56, 3-6:57, 4-6:47, 5-6:54, 6-6:56, 7-6:51, 8-6:54, 9-6:54, .5-3:30. The first 6 miles are all hill either going up or down last few are pretty much flat.

Finally starting to feel better.

AM - 4.9 With my daughter at her cross country practice. I think the coach may be learning because last year he started the kids right off with intervals and now he thinks they need to build a base first. Glad I went.

PM 8. 2 mile warm up legs were really heavy and didn't feel good. 6 mile tempo in 36:01 felt ok for most of it, didn't feel great but I was expecting that. No cool down because after I had stopped for a few minutes when I tried running again my ankle just gave out and said no more. It's been hurting pretty constant over the last few week but this is the first time it stopped me.

This is awesome

https://www.youtube.com/watch?v=-NwHNHNXsg0  

10/70 easy run. Ankle felt better than yesterday although I did pause once and starting up sucked.

15/1:48 Great run with Jeff just talking the whole time. Good to have friends to run with helps me get up early on a overcast cold looking day.

10/67 Easy

3 warm up 

10x600x400  6.3/37:14  600@5:24/400@6:40

2 cool down

Had a chance for a nap or a run, I chose nap.

3 warm up

6/35:44

3 cool down

7.1/60 Legs super sore and tired felt like I had lead in my shoes.

w/ Jeff

10/67 easy. really busy at work.

5 Some times you just have to walk away. Today was one of those days. Tendonitis flared up bad.

3 Warm up 21:;01

7 Tempo 41:46

3 Cool down 21:01

I wasn't planning on doing this run today after yesterday's outing didn't think I could, but a couple miles into it I started feeling pretty good so I decided to try it. Ankle was wrapped and I wore compression socks which seemed to help. Effort felt decent, I progressed the last three miles ending around a 5:50 last mile. Thought that doing this early might help to have fresher legs fot the big Spartan race on Saturday.

AM - 5.25 Short hill route. Legs were really tight to begin with but loosened up after a mile or so. Ended up feeling pretty decent. Nice morning to run.

PM - 8.1 /60 easy run. Legs started feeling great after 6, resisted the urge to go faster and just stayed at an easy pace.

short hill route plus some flat. Felt pretty good last few miles were around 6:50 pace. Moved pipe right after and man my stomach hurt.

Utah Spartan Race

12.33 - approx 3:30 really no idea my official time is way higher.

My wife signed us up for this and since they start in waves and you have to pay a extra $100 to start in the first wave I was committed to running this with my wife no matter how long it took. We started at 12:15 and I saw many people on the course with much earlier start times than us so to call this a race is pretty loose. I would call it a 12+ mile obstacle course because the only racing takes place in the first wave. Most people walked from obstacle to obstacle which made it impossible to run/ jog on any spot it was a single track through the brush up and down hills. I saw people fall over dead in the trail cramping multiple times. Most people who were around me were not even anywhere close to being in shape to do this. I started with my wife but also was trying to get in some type of workout. The first little hill we came to almost everyone started to walk ( not even 1 mile into it) so I walked/ran/bushwhacked my way to the top of the hill, paused my watch and waited for my wife to catch up. I ended up doing this between every water station and obstacle. I'd help my wife through the obstacle or get her a drink then run off to the next one. I tried to remember to pause my watch but it didn't happen regularly. I did manage to drag my wife up 1 hill that she grabbed on to the back of my shirt most of the climb. Overall it worked out well and she didn't get annoyed with me trying to get her to run or work harder and I got in a hill work out. I finished the last mile and 4 obstacles by her side and let her finish ahead of me while I raised my arms and clapped for her. She did great. I can say I completed all of the obstacles successfully and didn't have to do any burpees. The tire throw and sand bag lift almost did me in. I chucked the spear so hard it probably would've stuck in the wood not just the straw bale, but it stuck and I was happy. Fun, probably not to interested in doing another one. This race has to make so much money. Race entry + parking fee + bag check fee + spectator fee + sold out merchandise everywhere. It was crazy.

12/1:15:58 Really didn't feel like doing 1K repeats today so I decided on a progression run. Started around 6:55 pace to warm up then progressed from 6:40. Once I hit mile 9 I decided to progress every quarter ending at 5K (5:24) pace. Last 3 miles ended up being the "workout" and I was glad to get them in since I skipped the speed workout today. Legs still feel good and had lots of pop late in the run.

9/63 Easy run. Pretty tired from the start, legs flat. I need more sleep.

7 hill miles with the bro-lo. Wanted a bit more but had to get to the parade. Crazy week.

7.15 Bro-lo run again not much time for more might try to sneak in something during lunch if work is slow today.

11  2 Mile WM/CD 14:54 each

7 Mile Tempo 42:00

Ended up running on empty for this one, I ate a real small breakfast and had the choice of lunch or running and I didn't eat.

7.45 Morning run. Started real slow but after 4 miles of warm up I started rapping off miles at a pretty decent pace didn't really mean to or planned on it but it felt fine so I just went with it.

3 mile warm up 22:19

5x1200x400 28:55 4th and 5th were kind of hard, glad I got through them. Legs felt a lot better than they did last week. I think the float reps were supposed to be 600 but I felt like I could cut the recovery and still get through them which worked out.

3 mile cool down 20:17

Try to decide if I want to run the local 1/2 here in a couple of weeks.....

10 miles along the South Fork while camping at Heise. I was thinking I need to go fishing the whole time. Last three miles went something like 6:35, 6:27, 6:18. I'm now not starting to feel warmed up until mile 6.

6 miles down Sunnyside with my wife at about 10PM. I was in Montana all day and didn't even think I'd get a run in but thanks to my sweet wife I mixed run with some good alone time with her.

2 mile warm up 14:40

8 mile tempo 47:54 felt good could've kept going. Nutrition has been a lot better this week.

No time for cool down.

14 - 5 solo at a pretty good clip last two of these were in the 6:20 range then I met up with Jeff for the next 9. I was planning on slowing down some but it wasn't much. Jeff kept me real honest and we were kind of into a groove pace wise so even when we tried to slow down it didn't really happen. I needed a push like this and was happy to have Jeff to do it with.

7 - Easy Hil miles. Took awhile to loose up.

Tried to do a ladder workout and got about 2/3 into it before I was just gone. Planned on just running the miles at a normal pace and couldn't my legs were just gone.

16

10 in Challis up Pennal Gluch approx 1000' of elevation gain over the 5 miles out. Ran past the BLM wild horse corrals. Soak and played in the hot springs after.

Climbed MT Borah today with my oldest son. Glad I'm in good enough shape to do these things with my kids. I'm pretty sure he would've chickened out on Chicken Out ridge had I not been there. Great day.

Got back late and just moved pipe. No time really to run.

I'm in lazy mode today. 2X move pipe, super busy at work...that's my exucse.

8 easy miles with 2, 1/2  mile pick ups around 5:55 pace. Legs feel much better than they have in two or three weeks.

This was a last minute decision to run luckily I know the race director and he hooked me up with a last minute entry without a hitch. Got up a little late and made it to the buses just barely in time. As I climbed aboard I saw Lynette, Jeff, Justin and Marlin so it was almost like any other Saturday run. Warmed up a little and talked to Jeff about how we were going to go out. I had in mind that I wanted the first six all under 6:00 pace. 1-5:00 2-5:32 3-5:34 4-5:21 5-5:40 6-5:51 then came the longer flat part I was trying to keep these all under control but I really didn't have any clue of what type of shape I was in and how long I could hold a decent pace. 7-6:11 8-6:12 around 8.5 I hit the water station to wet my mouth and Jeff threw a little surge at me and that was all it took for him to lose me 9-6:17 10-6:27 I slid a little here and got passed by a high school senior (dang kids) 11-6:28 12:6:29 Started gaining  back on second place just ran out of space 13-6:09. Miles 10-12 are what really cost me here probably should have been somewhere in the 1:16 range but lack of preparation and mileage showed up (I was expecting it) but it gave me a good basis of my current fitness level is and that's why I ran today. Great overall performance by the group. Little Shadley (Justin) 1:29 and new PR (going to have to watch out for him pretty soon) Lynette 1:27 new PR, Jeff 1:15 overall winner.

Great to run over half with a great friend and mentor, Jeff Shadley, who still teaches me things each race. Days like today make me wonder if I don't push myself hard enough and embrace the hurt like I should on race day to stay up with him.

10/70 Easy run. Took a good 3 miles to work the soreness out of the muscles after that I felt decent.

14/1:29 Decided to forego the scheduled speed workout because the legs are still a bit sore from Saturday's race. Did a warm up mile then went into a slower progression run starting in the 6:37 range. Progressed every two miles until the end where I was progressing every half mile down to around a 5:40 pace. So it somewhat turned into a speed workout. Legs felt bombed but were able to take everythin I could give them.

10/80 My energy level was hovering somewhere just above zero so I made this a mid morning run. I'm not so sure I've run this slow in a long time by myself. Legs were just blasted. I usually run the whole length of my dirveway no matter what but as soon as my watch hit 10 I stopped and walked the rest of the way down.

10.4/67 There were at least 5 different options going through my head as I began running. I didn't want to hurt myself or get off cheap because today is my tempo day. It called for 8 miles. I briefly thought about trying it but after my warm up I decided not to because I was pretty tight. Went 5 and started to feel good so I went into a tempo, after 1/4 mile I got a work call (big things might be happening soon) gave me a little energy so I finished of a little over 5 miles in 30 more minutes. I think I'm addicited to the dopamine my body produces when I run because I planned on 8 just to try and to go easy.

5.25 AM Hll route. 4 easy then pushed last mile down to MP.

8.15/60 Easy run. HR around 130 entire timee. Legs feeling decent considering I haven't run this much i a long time.

11.5 with Jeff. Glad we ran together, good conversation the whole time. 6 solo up to Hitt and back around 6:45 average for the last 6. Now for a day of wood cutting followed by Guardians of the Galaxy and dinner tonight with the boys.

12/80 easy run. Legs a bit tired a the end. 1 mile warm up then 11 @ 6:35 pace.

3/22:18 warm up

7.5/46:40  6x1milex400 mile repeats @ HMP 5:45 felt pretty good throughout. Debated on doing 1 extra but decided to stop at what was called for.

3/22:18 cool down

Started getting sick Tuesday, no run today wasn't real good. Started feeling better by night time rode a bike for a couple of miles and just had no energy.

AM 5.25 hill loop. Feeling better than yesterday, energy so so.

PM 7 Started to do my tempo run and got 4 miles into it before I decided it wasn't going to happen. I'm still reeling from being sick and I thought it would go better. After I stopped I started to feel horrible for pretty much the rest of the night.

2/14:54 warm up

8/48:50 Tempo. A bit slower than I wanted but was close. Still felt like I was on the edge of vomitting pretty much the entire run. Don't think I'm fully recovered from being sick yet.

2/14:53 Cool down.

No friends to run with this morning so it was up to  me to get it done without help. Ended up doing my hill route loop twice which ended up giving me a total of 8 good climbs. I've never done that before and am not sure I'll do it again probably the hardest 20 route I've put together. Anyways it's done. I'm not too smoked but at the end I couldn't handle even the slightest of uphill without slowing to a snail's pace.

11/72 Easy run legs feeling great after Saturday.

3/22:19 warm up

8.75/53:21  7X1Mx400 did my mile repeats again at HMP (5:45) first few were a bit difficult to get used to just the speed and maintaining it settled in after that. Had stomache issues before and after the speed work. Attributed directly to my poor choice in food today. Chocolate milk and cake dought for breakfast and an entire bag of sour twizzlers and a fat boy ice cream for lunch.

3/22:18 cool down. Hopefully I'll eat better tonight......

10/74 basic 10 mile recovery run. Easy pace. Shoulders real tight. I was a bit tense but kept trying to relax my arms and shoulders but ended up with pain lower neck between my shoulders. Not much of a desire to run today so I'm glad I got this done when I could.

AM 5.25 Hill loop. Easy on the uphills but pushed the pace pretty decent on the downhills.

Grand Teton Relay we ran as a 6 man Ultra team. Jeff, Matt, Dave, me, Rex and Dean. Kind of hectic getting team together because we had two guys who due to some unfortunate circumstances couldn't run. Luckily for us we were able to get Rex, and then Dean switched off of the 12 team at the last minute to run with us.

Met up and loaded and headed up to Ashton for the start. I wasn't sure what to expect. I'd never done a relay before. Jeff started us off and got us out in front. I just had to watch for 3 legs before it was my turn. A bit nerve racking and it turned out this way almost the entire race as it seemed like it was generally my duty to "catch back up" to the other ultra team we ended up going back and forth with.

1st leg 3.9 miles 26:14

We were now behind 3 teams. I went out as fast as I dared. It was a big climb all 3.9 miles. I passed 1 team within the first mile and slowly start to gain on the others, just ran out of distance and handed off to Rex. Happy with keeping this at a somewhat respectable pace going uphill. 376' climb not near as others.

2nd leg 8.2 miles 51:47

Started having serious stomach problems right before this leg and they would stay with me throughout the entire run. Started out a short down the uphill section before bailing off into the trees along the roadside to take care of stomach issues. Ran pretty good after that and started to catch some teams. Pushed it pretty good but still not sure what to do because of inexperience with these types of races and not knowing how my body would react. Passed 6 teams on this portion.

3rd leg 6.4 miles 40:52

I started the rails to trails legs. No vehicle support just a dark dirt trail in the middle of the night. Started somewhere between 11-12. Our run had been passed by the other ultra team and it was my job to track down "Muscles" as we nick named him. I got him around 2 and when I passed him I laid on the gas trying to break any effort by him to stay with me. It worked and it started off a long line of kills on this leg. It real was a perfect storm as I would pass someone only to have 2 or 3 more runner tail lights ahead of me to go catch. The last guy I drew even with and stumbled right as I was crossing a road about 1/4 mile from the switch off. It gave him some more motivation as he had been struggling not to let me catch him for the last mile or so and he held me off to the line. He said thanks for keeping him at an honest pace and was I running with "that ultra team" which I found out we were getting quickly nicknamed. I ended up passing a total of 15 teams on this leg. It was fun and kept my mind off of most of the crap it can do to you on a dark night in bear country along a small path with thick bushes taller than you on both sides. I needed some sleep now.

Day 2 Grand Teton Relay

Leg 4 3.6 miles 23:24

A little bit of sleep before this because I was turning into a "very grumpy" driver during Jeff's leg so they told me to go back and get some sleep. Ended up with maybe a 1/2 hour of rest. I was relieved that I knew this road as I drive a section all the time in the winter to go skiing with the family at Targhee. I was not, however, prepared for the rollers in pitch black. I decided because this was my shortest route it wouldn't be my rest run. So I hit it pretty good. One roller was stepper than I thought and just about got me at the bottom. It had a slight jog in the bottom and the only way I stayed on the road was a starlight reflection in the water beside it. Passed another 6 teams. We were now all easily passing teams that had started way before us. I was also really starting to stink but my effort in trying to keep it at bay with baby wipes was quickly dwindling. Just too tired. Caught another 20 minutes of sleep at the base of Dean's climb before picking him up and dropping Jeff off.

Leg 5 5.1miles 35:25

I was now not eating anything and hitting about every POP we had along the course. I warned everyone that this was going to be my rest leg as I had Teton Pass looming. Right before this leg I had to do my business out in a field because the POP was tipped over and I stepped right into a creek. I had to hurry and change my shoes and socks before the hand off. I was happy that I had brought 2 pairs of shoes and a boat load of socks so the mishap didn't affect me. Hit cruise and listened to some easy music on my iPod. A couple hundred feet of soft climbing in this legs it seemed more flat than that but I was starting to really feel it in my legs.

Leg 6 6.5 miles 36:20 (5.8 miles 30ish)

Last leg looking down a 2200' drop wondering how my legs would hold. At the start of the race I kept saying 30 minutes or less or I was a bum. Now looking down and feeling the fatigue I was doubting it would be anything close. The team was real positive and Rex gave me a quick pick me up talk as he would do to Dean during my leg. We knew we were neck and neck with the other Ultra team at this point. Matt had maintained the lead Jeff had given us but it was quickly getting cut. By the time I got the hand off they had passed Dave and had about a 3/4 mile lead on us. I thought "no chance I'm just too blown up to do this again. Started down with what I had left. 1st mile 5:13, I was catching him. 2nd mile 5:17, I was thinking "yep went out too fast, you better relax there's a lot left". 3rd mile 5:05, relaxed and was now right on top of my target hit the gas, stepped out into the on coming lane and gave it everything I had. He was a quality runner and I did not want him on my coat tails. 4th mile 4:56 passed a few more teams and was really trying to go easy but I was hurting real bad,I was hoping the other guy was just as bad. One more mile or so of drop. 5th mile 5:39 a slight uphill or flat for a 1/4 to 1/2 mile I don't know but I was officially jello now. I thought .8 left I pictured the change area and ran......right past the poorly marked turn into the exchange area. Luckily the other guy missed it too. My watch hit 6 I was pissed look back to see the other guy turn back ran back to him had to slow up with him showing me the way to the exchange he beat me in by a few second as I was just upset, throwing things I could pull off my body. It was a pretty childish fit in the moment. No sleep, taking my body right to the edge and losing the lead I had given everything for made me lose it for about 5 minutes. After that I settled down and just trusted Rex to get Dean the lead he needed for us to take first. They both showed up like they had been the whole race and brought it home.

Did think this would be quite so fun. I only knew Jeff going into it but loved every minute ( except the extra mile and 5 minutes preceding it). Jeff and Rex were true horses and Dean, Matt and Dave worked their hearts out to make it happen. 2nd team overall 1st Ultra team just over 23 hours for 174 miles

6.42 on a TM in Chicago. I had plans to make a run out along a preserve but ended up with business meeting too late to dare roll outside. More humidity than I've ever run in, I was soaked head to toe. Planned on more but Nikki called in the middle of the run and by the time I was done talking I had cooled down so much I didn't want to start back up plus lng day of flights had me a bit tired.

Got up to run and went outside to popping lighting and hard rain. I couldn't force myself back on the hotel TM so I went back to bed for another 2 hours. Bummer because this was my only chance at a run due to constant business meeting today and a flight back home late. Meetings went good. Now I just need to make up some miles. Legs were a bit sore going into yesterdays run but afterwards felt much better. A slight ache in my quads are all that's left of the race fatigue. Not sure if I'll attempt any harder runs this week but do need to get in another long one on Saturday.

8.25 paced out around 6:35 legs feeling good but I'm pretty tired and maybe should've taken a nap. Forgot socks so I went as long as I dared with hot spots on my feet. Planning on running the Journey's End Saucony course tonight with my daughter. The middle school is having practice out there so it ought to be fun. Maybe she'll listen.Maybe.

3.8 warm ups and time trialing the Journey's End course with my daughter. She did pretty good running 16:27 for the 3000M course. I could see a lot of encouragement in her. She needs to run more and her 1st half was around a 8:40 pace but she dropped down the last half mile under a 7:00 pace. I got her to feel some pain and we talked some strategy for the race and set a goal of under 16:00 for the race. We will see how she does.

AM - 8/54 easy run. Still feel like I'm missing sleep.

PM - 9.22/60 1 mile warm up then 6 at slow MP then progressed 2.22 to finish around HMP. Was pretty tired during this whole run. Seems to be the theme of the week.

15 miles 3 warm up and then headed to IF to meet up with Jeff for a 10 mile tempo run. Pace ended up being around 6:10-6:15 range and the last mile or so was closer to 6:00 pace. Felt pretty good and the weather held for us. Great to have friends to do these types of runs with. Especially on a boderline miserable day weather wise.

2 mile warm up

6 miles at slow tempo then moved into  fast MP to HMP for the remaining 3.5 miles. Felt pretty good. I just felt a little better than expected late in the run so I decided to do a bit of turn over work.

13 @ 6:39 easy run. Legs felt heavy for most of the run, never really loosened up. Tight between my shoulder blades. Big changes appear to be right on the horizon. Stuff soon to be wrapped up.

13.3 Easier paced run. I was really just enjoying being outside and running today. What a beautiful morning. Just me and my thoughts. A guy passed me and his little boy, probably 2 or 3, and dog were hanging out the window barking. I was laughing it was pretty cute.

2/14:55 warm up

10.1/60/5:56 MP Tempo run. First 5 weren't too great then I loosened up and last 5 became pretty easy.

2/14:54 cool down

8/56 I felt really off today and getting through this was a bit of a struggle. I was planning on doing more and cut this short. I think it is probably a hydration problem. I was super thirsty all night last night and have been all day today. I just need to drink more, I think.

12 with Curt around 7:30 pace then I finished up 8 more right at 6:30 pace. Last few miles felt tough but my pace continued to drop and around 19 I started feeling much better probably because I knew I was almost done. Overall 7:08 pace for entire run. This run also go me to my goal of 300 miles for the month. With weak mileage last week I was in doubt. Highest mileage week in a really long time.

AM 5.3 Hll loop. Easy run. First mile my legs felt really heavy and slow, pace was pretty poor. After that they seemed to warm up and by the fifth mile they were rolling just fine.

PM 9.25 Another easy run 7:14 pace. I wanted to keep going and felt like I could've gone all day but had to get back to work.

AM - Hill loop. A couple minutes faster than yesterday some mile close to MP while climbing and descending.

PM - 3x2mx1m 1 mile warm up and then into the speed workout of the week. It was pretty tough with what I did this morning. Probably shouldn't have run the hills as hard as I did this morning but I made it through this so I'm just a little more tired than normal. Luckily I get to cut and stack some more fire wood tonight so that ought to be a nice relaxing evening.

Life happened.....meetings all day. It was a recovery day anyways.

AM 12.8 with Jeff. I didn't look at my watch the whole it was that good.

2/14:02 warm up

10/59:44 Tempo. Didn't get this workout in last week because life was just crazy. Sort of thought I might do it today but wasn't really planning on it until my day went a little sideways and I needed something to get my mind free for a little bit. Sometimes I just have to walk away and not care for a little bit.

2/14:55 Cool down.

10/69:50 Easier run. Legs were still a little weak from yesterday but after 5 miles or so they loosened up and felt fine. Heading to Freeman Park tonight to run with my daughter hopefully I can somewhat get close to what the course is. If not at least she'll know what the terrain is like.

4.1 Miles in Freeman Park with Chloe. 1 Mile warm up then we did 12x200x200. I figured I would try to see if she could do them in 52 as a starting target and try to adjust from there.

1 - 57  2 - 54  3 - 54  4 - 54  5 - 54  6 - 52  7 - 54  8 - 54  9 - 53  10 - 53  11 - 52  12 - 50.

I'm doing this more for my "coaching" reference  than anything else. Recovery 200's were between 90-100 with 10-20 second breaks before each 200. She did really good locking into 54. This was her first real interval workout and we'll see if she can continue to be able to handle increased distances at the same pace. At least now I know what her target is. I aslo picked her up directly from 2 hours of dance to do this. She's pretty tired now and I think she did really good. Since dance started I talked with her coach and get to coach her on Tuesdays and Thursdays, should be awesome if I can manage to make Thursdays fun. Best quote I've ever come across "Boys have to run fast to have fun, Girls have to have fun to run fast". I'm trying to take that to heart. She told me tonight that when it got hard she tried to smile and it kept her going.........

10.2/1:17 easy recovery run. Legs did not feel good until mile 8. Not sure how this weekend will go. I really don't want to feel fresh going in to it I prefer a little beat up, to give me a good indicator of what I can expect at STG. My wife decided to call me at least 6 times during this run, at the end it was getting a little annoying.

8/56 Easy, HR low 130's legs starting to feel a bit better. Almost did a few fast miles but decided against it. I'm thinking just getting the right volume with intensity at the beginning and end of the week. Probably a short run, 3 miles ish, with Chloe tonight.

6 quick and and easy miles before heading to Tiger Grizz Cross Country and then to SLC

Arrived in SLC about 10:30 the night before. Prepped and hit the sack. Woke up at 4:30 ate some oatmeal, gathered the group and left. Bus ended up leaving 30 minutes later than the so called last bus was supposed to which didn't leave much time to warm up. Hit the POP gave my wife a hug and headed to the front. Did a warm up jog with the 1:30 pacer girl and a little more on the way down to the starting line.

I looked around at the start and figured it might be interesting for me. Talked to a guy who wanted to run around a 1:15 so I figured I'd have somebody to run with. Gun goes off and 5 guys jump out ahead with 2 guys with me. By mile 1 I had passed 1 guy and dropped 1. The guy with me, not the one from the start, was breathing pretty hard so I figured he wouldn't last long and he didn't. By 2 I was all by myself which is how it would be for the entire race. I knew I was in fifth and if nothing changed that's how'd it end up. The mile markers were off so at some point I just started hitting laps at the markers. Some were short and some were long but the course ended up measuring right. At 6 there was a hairpin and I could see in front and behind real we'll and knew I was in no man's land. I felt my legs feel real soft about 3 miles into this and was wondering how I'd hold up, so I really focused on taking what the course was giving me, pushed when I could and slowed when I needed to. Around 9 I passed a guy sitting with his shoes off rubbing his feet. I the. Figured I was in 4th and focused on trying to maintain my speed through the slight inclines and drops ahead. Mile 12 just sucked and the I got a good boost through 13 and the finish.

Good race I feel pretty good where I'm at right now. Planned on a 1:14ish and ran a lot better not really pushing it super hard. Afterwards legs felt great after a short rest and cool down. Watched my wife run a PR at 1:49 with bathroom stop. Great job by her. Pretty chill day afterwards, bounce place with the kids and In and Out Burger.

Mile Splits

1-5:49 2-5:27 3-5:36 4-4:22(short) 5-4:42(short) 6-5:16, 7-5:12, 8-4:49, 9-5:06, 10-5:17, 11-6:02(long), 12-5:11, 13-6:00 (long), .1-2:23 (I had .43 from the 13 mile flag)

Slept in until 8 or so. Not really anything to do. My wife left SLC last night and I stayed down to catch a flight today so just hanging out with by sister and brother in law. Decided to take a run around South Jordan to test how I feel post race. Pretty soft miles today. Through the first 7 I was a solid 8 min pace then hit a couple sub 7 and slowed down for the last mile or so. Legs felt pretty good once they loosened up. I guess I didn't push overly hard yesterday based on how I feel today which is good. Now pretty much nothing to do but chill and catch a plane back east.

AM 7.6 last night flew from SLC to Chicago and then to South Bend. Got in around 11:30. Ordered some pizza and went to sleep. Woke up around 7:30 and ran along the St Joseph River along the UI at South Bend campus. Light rain the whole time but very enjoyable. I was a little tighter that yesterday but felt good after 5. Get there was a different story. Stopped after 1 to stretch which I never do. I try to get in a run at the hotel tonight.

Meetings until 11PM so no chance for a night run.

Back pretty late to the hotel. Trip got extended 2 days today, should've been home tonight but I guess that's the difference in the new employment. Looked at trailers all day long and doing the same thing tomorrow before most likely pulling an all nighter and figuring out new stocking and employment plans for the company. I was lucky enough to sweet talk the ladies at the desk into opening up the fitness center that had closed 20 minutes before I arrived to open it up for me so I could run. No way was I going to go for a night time run, pretty sure I'd get lost. Took it easy but legs are still soft from Saturday. 

AM - Pitch black when I got up so it was back to the gym. I really wasn't in the mood for it this morning but had no real alternative. First 9 miles in an hour then I decided to do a MP progression for another 5K ended in just over 19 minutes. It was the first time I've been comfortable at any decent type of pace the week. I'll try to squeeze in a night run between meetings but that's pretty iffy.

Back at the hotel after 11PM tonight. I bet I walked at least 5 miles today looking at trailers. My body is just shot. Straight to bed and to leave for the airport by 4:30AM

AM- 8.8 3 hill loops today. Not sure why I decided to do this. I can tell that my legs aren't full recovered yet even with a flop of a week, last week. I'm a bit concerned about marathon stamina right now. Not sure how I'll hold up with training weeks between 60-80 miles and a few lower. It might be a big postive split or not, really no clue. Life happened right in the middle of this training block and I've been busy to say the least.

7.2 I did 1 hill loop today then headed down the hill from some flats. Stomach was a wreck the whole time. A bit chilly out with only short sleeves and no gloves.

AM - 3.75 Easy with Nikki. Her knee was hurting her quite bad after 1.5 and it was tough getting her home. She thinks she tweaked it at the race. I think she needs to take a couple weeks off. I'm going to try to get in 5-6 at lunch time. Hopefully I can sneak it in.

6 these were about 6:37 pace but it was killing me I felt flat the whole time and zero energy. A truck load of stress this week and I don't think it's going to let up any time soon.

Progression. I thought I wanted to do a tempo for 6 miles just to make sure everything felt ok....but after a 2 mile warm up I went into tempo and if felt lile a tremendous amount of work just getting to 6:00-6:10 range so I backed off and ended up in a progression. Last mile was 5:52 with a sideways and frontal wind but felt like a lot less work then the first attempt at tempo. Overall I'm feeling like crap right now. Legs are heavy and any decent pace seems like way too much work. I told my wife I'm in taper pergatory right now and I hate the feeling.

Easy pace around 6:40. Ended up running at night because of constant rain all day.

Easy hill loop legs starting to feel better. Hit a mile around 6:30 which felt easy but overall time was a pedestrian 40:00, just what I wanted.

5/34 easy last mile at mp

Travel day to St George

Birthday run with my daughter

Really had to pay a attention to pace legs wanted to go, last mile I relaxed and just let them loose a little. Feeling good for tomorrow.

Coming into this race I was really questioning my marathon fitness but it ended up going as well as I could've imagined.  I really wanted to go sub 2:40 and thought I had a decent chance if my legs held up. I planned on going out between 1:18-1:20 and hope to negative split. Ended up going 1:19:21 and 1:18:03. First masters division race ended up 5th masters. There are a lot of fast old guys. 

Met Jeff, Curt, Alana and Gama along with my sister Jamie and her running buddy Anona at the buses and headed up. Once we were up there Jeff and I headed to the corrals to chill and wait for the start. Had a nice prayer with Jeff right before said our good lucks and I got into a mental prep. 1-5:59 I thought ok just about what I wanted maybe a bit too hot. 2-6:05 perfect. 3-5:44;4-5:38; 5-5:46, 6-5:36; 7-5:38 wanted to bank some time on the down hills to blow on Veyo and the hills after, mission accomplished. 6-6:45; 9-6:26, 10-6:26, 11-6:47, 12-6:15 I really took it easy here and maybe could've gone a bit faster but my plan was to relax on Veyo and not worry about it. 13-5:59 trying to pick the pace back up and thinking to myself " now it's time to go".14-5:54; 15-5:37; 16-5:35; 17-5:50. I planned on taking Ledges Parkway easy and see where that left me. 18-5:54; 19-6:18. Still feeling good and wanted to get in as many sub 6 miles as I could 20-5:55; 21-5:38; 22-6:04 I could really feel the fatigue setting in but I was reeling in a guy so if was helping out 23-5:55; I told myself 5K I can do it, just hold on. Saw my family at 24 and it gave me a boost. 24-5:51. It was getting tough but not like it has been in the past for me. 25-6:00 somewhere during this mile I figured I could run a 10 minute last mile and still hit my goal. 26-6:06; .25-1:30. Crossed the line and when I stopped my legs gave out. Thanks to the little old ladies who kept me from hitting my head. Still pretty astonished I held up so well. I've never taken that many gels before and really held to my plan and thankfully my legs held up. Huge blister on my right foot. Felt it around 6 and wanted it to hurt so I wouldn't feel anything else. Maybe that was my secret today. Great job by the Idaho Falls crew. Jeff Shadley, thanks for everything. Curt an Alana Wells BQ again awesome job guys. Gama knocking a PR out of the park. And great job to all the FRBers. 

11 minute PR today, still blowing my mind.

First run since SGM. Legs felt good at first but I could feel fatigue setting in after 6 or so. Good to get out, I was excited to see everyone. Hadn't ran with Gray, Marlin and Lynette in awhile it's just been mainly Jeff and me so it was good to have most of the group there. Most of the run was done with Jeff and Gray after Lynette and Marlin had to leave earlier.

Now fir a busy day of bouncing in and out of work and to my son's baptism and family picinic.

6/39:26 Easy run today. Just feels good to start again although resting a week was real nice. I think we're spliting wood tonight for family night, should be fun.