Why Not?

AM: 2.5 with Sammy Dog

PM: Ran from Sportexe Field in PC where Erica had practice. Found some great running / biking trails from there. I ran for 33:00 and then ran 32:00 on the way back. It was hilly and somewhat rocky, but overall nice. I could have went further on the trail, but I didn't know how far it was, and I didn't want to run for much over an hour.

Right shin is hurting. I felt it a little yesterday but was hoping it would go away. Ice and some stretching... Might even need a day or two off.  Ugh

6 miles with 3x5:00 uphill in Park City. My shin is hurting, so I decided to run uphill on some dirt and grass. My quads were burning but the leg didn't hurt as much. I'll try some ice tonight and take it easy tomorrow so I can race on Friday.

Still have some shin pain. Taking it easy so I can race tomorrow and hopefully go long on sat.

Park City Mountain Resort 5k:

Tough course, out and back. It was downhill on the way out and uphill coming back making the second half a bear. No mile markers, which was fine, I didn't want to know, but there was some solid competition.

I forgot how hard people go out at the beginning of a 5k. My quads locked up at the start as we sprinted about 200m downhill. Finally, by 400 in, it slowed down and I pulled ino 2nd place. I wasn't comfortable, but I could hold the pace. I was in second place by 800M in (or so, there were no markings) and held that spot for the duration.

I never saw a mile mark so the first place I knew distance was the turnaround. I hit halfway in 7:56, under 16:00 pace, but I knew the second half was a whole lot harder. I fell apart in the last half mile where the hills were the toughest. I had rigor mortis set in and my arms were just locked up. No chance at the win, I lost by about 10 seconds.

I was happy with the time considering it was at 6500 feet and a b**** of a course. Also since I haven't run a 5k in almost a year.

Got in a 4 mile cooldown and then ran 2 with Sammy when I got home.

Have a great holiday weekend.

Steve

Chad is a liar. But it was a great run through the forest from 8000-9500 feet. It might be my new favorite run with the views and the elevation. Desolation Lake -- awesome.

13.5 total

6 miles very easy.

Also hiked up to Timpanogos cave with Erica, her sister, and her niece who were in town to visit. I won't log it as mileage, but it is a bit of a walk up there.

6 total

3.5 easy this morning with Sammy. Legs feel pretty good, the weather was great.

Tempo run tonight at PC.

PM: 6 mile tempo run with PCCC. The guys ran excellent today with two of them under 36:00. The girls also ran well with four of them running around 44:00 or so. The loop was rolling hills for the 1st 2 miles and then somewhat downhill with a few ups for the last 4.  We were at about 35:25 up front, and that was after a 6:30 mile (the first mile has the most elevation gain, and we took it easy so we could finish strong).

10 in the PM

AM:  Friend from Michigan was in the area and met me and a guy from the team in PC for a nice morning run. It was cool, about 45 degrees at the start. But we had a nice run up Park Meadows with some good hills and great scenery.

8 total

PM: 4 miles total Ran to the soccer fields with Erica and ran 15x100M sprints. My legs felt okay, it was nice to run such a short distance. Mile repeats tomorrow.  Fun Fun

12 tot.

AM: 3 easy with Sammy Dog around town. Nice and cool this morning. I love the mornings here before it gets hot.

PM: 3 by 1 mile with PCCC. THe first one was relatively flat, with a little hill at the end. ran about 5:19 and felt terrible. I didn't get warmed up enough and my legs seemed tired.

The second one I felt a world better. I was loose and ready to run. This one was mostly uphill with a very large hill at teh end. Ran 5:15 on a tougher course.

The third one was nice and downhill. I felt pretty good on the downhill and okay on the flat part. Ran 4:57 with a good finish.

After the cooldown, met up with some of my former runners who are on a road trip. We ran 8 more miles at a clip faster than I wanted to go. The workout made me a little tired (or a lot tired), but I hung on and we ran 8 in about 6:30 pace. Long run, but it was nice to get in the miles.

17 total

AM: 10 miles at Wasatch Mtn. State Park. IT was nice and cool, but the hills were rough, especially after 17 yesterday. 27 miles in 12 hours is decent though. It will help the weekly totals. The guys took it easy on me today, they said they are driving to Denver where they will run for the 2nd time today. Me, I might just sleep this afternoon.

 PM: 2.5 with Sammy. I really could have went a distance tonight, but I have workouts scheduled for the next 2 days.

8.5

400 Repeats. Ran 11 of them with PCCC. Most of them were 74-75 with a few a little faster.  I felt pretty terrible. My legs were still tired from Wed. and probably a little from the Mon. workout also. I was just hanging on.

8.5 total

16 in the AM, Great tempo run down Emigration Canyon .  See AdamRW blog for details.

PM: HIked behind the Canyons to Desolation Lake. Ran a few of the flatter miles.

18 total (I won't count the hiking miles)

5 miles easy in the morning. DId a little biking with Sammy also.

AM: 3 miles easy with Sammy Dog.

PM: Ran at 6pm in SLC while Erica played b-ball. It was HOT. Ran up some trails behind the U of U, it was tough, but I got in about an hour and was happy with the effort.

10.5 total

AM: 2 miles with Sammy and then hill workout with PCCC. Never felt good, never felt bad, just ran hard and did 6x400 uphill. It was a good workout, I just sort of got through it.

7 total for the AM

10 miles along the Provo RIver Parkway

12x300 at PCHS track. Felt great. TImes ranged from 52 down to 45 for the last one.

Ran for 1:50:00 with my friend Nate. It was hot as hell.

5k race. Humid and hot -- about 75 but very humid. ran in Ohio, near Galion. About 65 people in the race. No comp. I felt pretty good, but not great.  Course was flat with the potential of being fast, but I didn't have it today.

Splits  5:05, 5:11, 5:09

Day off -- too much drinking the night before and too tired.

AM: 8 miles by myself in the AM

PM: 8 miles with 10x400 uphill.

Powers Catholic Alumni 1 mile Race:  4:38  2nd Place

The track was covered in mud (it's an old cinder track, and it rained for about 2 hours before the start of the race), the corners had about 4-5 inches of water for stretches of 50-75 yards in 3 places. I actually felt great, and would have probably broken 4:30 if not for the track conditions.

Splits: 70, 70, 69, 69

After the race, ran a 4 mile tempo run with some former Powers runners who are now in HS

5:44, 5:36, 5:32, 5:30 -- felt very strong

7 mile AM run. Legs felt okay, we ran a pretty hilly loop.

AM: 8 miles on some trails and roads.

PM: 8 miles around Lake Cadillac in Cadillac, MI

7 miles arond Lake Cadillac

Ran for 2 hours around Lake Mitchell with Nater

AM: 10 miles with PCCC in 68. Felt great.

PM: 3 miles with Erica and Sammy. It's great to be back in the cool, non humid weather.

AM: 1 mile warmup followed by 4xMile.  Ran with PCCC and was basically a pacer for the top guys. I could have went somewhat faster, but I was relaxed for most of it. The first and third miles were a little downhill and the 2nd and 4th a little uphill. Course was on a dirt path near Hollow Creek -- no shade, and a little wind.

5:22 (nice and easy)

5:25 (ran a little harder)

5:17 (pulling some guys along)

5:10 (had to push at the end of this one).

Nothing spectacular, but a solid workout nonetheless. 7 total in the AM. More to come tonight.

PM: 8 mile trail run with some guys in Jeremy Ranch and Erica. It was a nice easy pace with some very good sized hills in there.

AM: 5 mile easy run with PCCC. Ran uphill for the first two and then down and flat for the last 3 miles. My legs felt like junk, but that's okay.

PM: 4 miles with Sammy -- legs felt okay

AM: 5 mils tempo run with PCCC. My legs felt absolutely terrible. I ran the 5 miles in 6:00 pace but it was pianful and required a 5:30 last mile to get there. Might take the afternoon off or take an easy day tomorrow -- need something to get me going again.

7 total