Why I Oughta!!!

Ran up Dixie drive towards Santa Clara.  Cathy picked me up on our way to Britnees performance.

Mile Splits: 8:35, 8:30, 8:00, 8:00( uphill and against the wind), 7:38 (more uphill and a cross wind), 8:04 (slightly uphill), and 8:20 pace for the last 0.4 mile.

Ran with Cathy for her long run.  We did her routine walk breaks.  I finally had to eat, so we stopped at mile 12 and had ourselves some Del Taco. That was a good move and the rest of the run was all downhill after climbing for the last 12 miles. I ran the last half mile at a faster pace.

Mile Splits: 10:29, 10:52, 10:25, 10:34, 8:56, 10:09, 9:51, 10:22, 9:24, 9:22, 9:41, 10:01, (Taco break), 9:29, 8:49, 8:48, 9:36, 9:49, 9:58, 9:56, 9:12, and  last 0.2 mile at a 7:13 pace.

We went to the gym this evening for strength training.  I did legs and back.

Ran what I thought would be an easy run ended up being a tempo run after a car splashed me and another car swerved and yelled at me.  I was very hot and I took off.  I tried a few times to slow down, but it still ended up being a good run.

Mile Splits: 8:42,8:05, 7:59, 7:48 (car slpash), 7:07 (car yeller), 7:13, 7:56, 7:43, 8:03, 7:40, & 7:54 last 0.3 mile

P90X this morning which earned me sushi for lunch with my brother Tom and his wife and my sister Tina.  Now I'm headed to Carl's Jr for a burger!!

Mile SPlits: 8:58, 8:50, 8:32, 8:22, 7:47, and 7:04 last 0.5 mile

Ran 3 miles easy with Cathy around the Moon Palace. 2 more miles on the TM.

1 hour of spin class

TM miles for 51 minutes. Swam over a mile in the pool. I did the laps in the dark, but the locals lined up along the egde to watch me swim back and forth. They must think I'm really crazy!!

It was so humid this morning.  The clouds were building up for rain even though it never rained.  I was sweating so hard that my shoes filled with water and was leaking through the shoe to the ground which made my running flats very slippery.  Depending on which way the wind was blowing my splits were either a 7:40 or a 8:15. I finally quit at 10 miles and jumped into a nearby pool.  I drank a pina colada while recovering in the pool.

After a hugh breakfast, Cathy and I headed over to the gym.  The temptation was too great and I started running on the treadmill.  I did 2.2 miles, then 15 minutes of P90X ab ripper, and as I was headed back to the TM Cathy pulled me into a dance class were I learned the marenge.  We mastered that and then I ran 2 more miles.

Maybe I will swim later in the liesure pool so I can work off all this food we are eating!!!

Swam 1 mile in the liesure pool again in a full-on rain storm. Loved the swim, but the humidity made it hard to breath.

TM run - I started at 6.0 mph and every half mile I increased the speed 0.1 mph.  I was hoping to do 7 or 8 miles, but after 5 miles I was done.  So, for the last mile I did my speed increases every 0.1 of a mile.  I hit 8.0 mph at 6 miles and I ran the next 0.1 at that speed.  The last 0.1 mile was a cool down at 6.0 mph.  I have to play these games on the treadmill so I don't get bored... fun times!!!

Just another 10K on the TM.  The TM was all metric and in spanish so I set the speed where I was comfortable.  I was sweating so much that my shoes were squeeking and the treadmill belt was slippery.  This humidity is insane!!!!

Total time was 53:09 at an 8:35 average pace.

Cathy went to the Spa and I went running again.  I ran down the beach to ship wreck beach and back for 4 miles.  There is a real ship wreck about 100 yds off the shore.  The sand was very soft and had a steep slant to it.  I bet I will feel this better tomorrow!!!

Mile Splits: 8:37, 8:09, 8:10, 8:25

Ran further down the beach this time.  I turned around at a beach shatty town right on the edge of the water.  Down side... I now have blisters on my middle toes from the sand!

Mile Splits: 9:42, 8:45, 8:52, 9:16, 9:17

Last day of our vacation... we fly home in a few hours.

Very sunny and warm today... 85 F in St George.  I ran from home up-hill to the Rec Center.  Cathy was there attending a zumba class.  After class, she took me to the Del Taco... :)

Mile Splits: 8:41, 8:24, 8:20, 8:14, 8:04, 7:48, & the last 0.1 mile at 6:03 pace

Ran with Cathy down the st george marathon route from diamond valley to home. We did her usual walk breaks. At mile 12 I did marathon goal pace for 5 miles.

Mile Splits: 9:39, 9:11, 9:49, 8:10, 8:09, 9:24, 9:17, 8:26, 10:19, 8:47, 8:56, 9:09, 7:42, 7:25, 7:23, 7:17, 8:03

Total average pace = 8:40

5 mile tempo run ave pace = 7:35

Rode back up the marathon route to retrieve our car after our long run down the route.  I took it easy, and the weather was perfect!!

5:30 am = P90X - Chest & Back and Ab RipperX

Lunch time = 5 mile run in the sun!!! Total time = 41:50 with mile splits: 8:38, 8:42, 8:42, 8:09, 7:38

7:00 pm = 4 mile TM run for 36:15.  Nice, easy, soft run

Swam 0.6 miles in the pool right after my TM run

TM for 58:55 average pace = 8:25

1 hr Yoga class right after run.

Speedwork:

Warm up: 2.25 miles at 9:00 pace, 4X100m staggered sprints with 300m recovery, 2X200m at 40 sec with 200m recovery, 6X800 at 3:19, 3:22, 3:24, 3:30, 3:28, 3:25 with 400m recovery of jogging and no breaks, 2X200m at 45 sec with 200m recovery, and 1.25 mile cool down at 8:45 pace.

TM run - Started at 6.1 mph and after every quarter mile I upped the speed 0.1 mph. My last quarter ended at 8 mph. Last 0.2 mile cool down at 6.1 mph.

Went to yoga class for cool down and stretch. Yoga was definitely needed to stretch out my sore shins, quads, hams, calves, gluts... thats about all of them!!

I ran with Cathy for her long run. We did her slow pace with walk breaks. It was a hard run... to run slow!!! I did get in a 1 mile tempo run at mile 16 at a 7:45 pace. We meet up at Del Taco and I had the burritos ready when Cathy caught up. My last 4 miles I ran ahead at a 8:15 pace. Running slow for so long I found it hard to get my pace down to 7:40. Oh well... I got the time on my legs. No more long run before Ogden Marathon.

Biked 42 miles after work.  I did a tempo ride for the first 10 miles.  Average speed = 21 mph.  Picked up Cathy for a ride to Kayenta and back.  This was more of a hill ride and I pushed Cathy a little harder than normal.  She did alright!!

I ate a small dinner and 3 glasses of water, then I ran a 3.1(5k) to my office from home in 23:39 (splits: 8:15, 7:32, 7:09). I took about a 15 minute break to answer some emails and then headed home for another 3.1(5k) run. Second 5k at a 22:02 (splits: 7:00, 7:12, 7:05). I was testing myself to see if a 3:20 marathon in 3 weeks is possible. I have my doubts, but I did just run 24 miles on saturday and I just biked 42 miles on hill terrain. And the cramps from eating and drinking may have played into it!?

Ran up brigham rd and around bloomington hills over to the dixie ctr.  First 2 miles was uphill and against the wind.  my legs felt tired from yesterdays workouts, but the legs wanted to go faster than easy.

Splits: 9:08, 8:44, 8:19, 8:08, 7:52, 7:54

After my meeting at the dixie ctr, I ate, came home, and Elijah went out with me for 4 more miles.  We did the first 2 miles easy, 3rd mile was a tempo pace, and last mile recover.  Splits: 9:33, 9:17, 6:54, 8:53

What was I thinking?!?! The wind was so strong!!!!  I fought the headwinds, uphill for the first 2 miles.  I was sand blasted and knocked over a few times.  Mile 3 was better when I found some protection from hills and houses.  Mile 4 & 5 was with the wind at my back and I just sailed with no effort.  I am glad thats over!

Mile splits: 8:44, 8:39, 8:20, 8:01, 7:38, and last 0.5 mile at 8:36 pace.

Ran against a horrible head wind and uphill to boot!!! I did manage to run a good pace. Last mile was mostly downhill... ahhh!!! Average pace = 8:02

Mile Splits: 8:21, 8:08, 8:02, 8:06, 7:57, 7:32

Ran with Cathy, Joshua, and Britnee.  We did Cathy pace with walk breaks.  She ran a liitle harder today so we averaged 9:30 paces.  When we were actually running she was running about a 8:30 pace.  Josh and Brit fell off at mile 9.  At the end of the run I ran about 2 miles at my goal pace 7:30.

Mile Splits: 10:12, 9:57, 9:02, 9:38, 9:06, 9:20, 10:01, 9:08, 9:40, 9:19, 9:53, 9:44, 9:09, 8:31, 7:19, and last 0.4 mile at 8:12 pace.