Why I Oughta!!!

Ran an old favorite loop over tonaquint road to bluff and then down to the virgin river trail back to bloomington.  Only change was that there was one more big hill to climb due to road construction and trail closure. Mile 2 was the tonaquint hill and some crazy runner was screaming at me as I passed him on the hill.  He was yelling... "Die! Die! Die!"  What a freak!?!?! The other hill was black hill ridge on mile 4 and I never realized how steep that road really is! Last 4 miles was false flats, but I still kept the momentum up.  I could have ran it faster but I have speedwork tomorrow.  I must save my energy! My last mile I met up with my 12 yr old and tried to drag him the rest of the way home.

Mile splits: 8:47, 8:26, 8:04, 8:21, 7:29, 7:30, 7:22, 7:36

TM - Ran the first 2 miles easy at a 10:00 pace. Ran the last 2.4 miles in 4 ladders. The ladders are as follows: 9:15, 8:30, 7:55, 7:30 pace for 1 minute each than back to the beginning. The last ladder added on a 7:00 pace for one minute and then a 2 minute cool down at 9:15 pace.

Speedwork (6X800's)

1 mile warm-up
2X200 (37 & 40) too fast!!
6X800 (3:00, 3:02, 3:02, 3:03, 3:05, 3:09) the trend shows I was getting tired?!
2X200 (40 & 42) forced myself to slow down on the second set
1 mile cool down

Forgot my gps so Craig yelled out my laps and times.  He did speed work yesterday so he only ran my recovery laps with me.  I had to use the bathroom again after my 3rd 800. The run to the restroom and back was my recovery lap.  But I felt gut sore and rubber legged after that.  That probably explains why my times started to drop on the last 3 intervals.  I felt strong the first 3 intervals until I had the situation... again!!! I wish I knew how to get this out of me before I run... and it's more complicated than it sounds too! I go before I run!!! I did stop eating ice cream the night before speedwork and I have noticed I'm not so sluggish at the track!

This evening, I swam 1.1 miles (26:20) at Sand Hollow Reservoir along the dike due to high winds and choppy water.  I pushed it hard and had a good swim.  Some of the other triclub guys were trying to keep up with me.  It's fun to be one of the faster swimmers out there!

I ran another 3.5 miles after my swim.  I bike is in the shop so no ride for me!

Ran with Cathy for lunch and pushed the boys in the stroller. We kept it easy until the end.  The last 0.7 miles I pushed it and uphill too!

Mile Splits: 9:40, 9:36, 8:30, and last 0.2 miles at a 6:46.

Craig, Cathy , and I ran the St George Marathon Route.  We had many other friends out with us today and WOW... what a perfect morning for a run!!!!  Shooting stars galore and cool temps!  Our goal was to start out easy until we got through the hills and then run it up to goal pace.  We started at Baker reservoir and ran to the church on Bluff Street.  Veyo hill and dameron hill was not too bad, and then we bumped up to goal pace the rest of the run.  We had a Kenyon catch up to us with 4 miles left so we ran with him in to the finish.  We felt strong through-out the entire run! We had 2 water stops which added a minute to each mile split. Total time = 2:38 with an average pace of 7:54.

Mile Splits: 8:20, 7:57, 7:40, 7:52, 9:18(veyo hill), 7:55, 8:28(dameron hill 3 miles), 8:15, 9:02(water stop), 7:42, 7:48, 7:39, 7:41, 7:36, 8:27(water stop), 7:32, 7:12, 7:09, 7:18, 6:59.

After Craig and I ran our 20 miles, we jumped on our bikes with Breanna and did the Gunlock loop. We averaged 15.8 mph to Veyo... Lots of Hill Climbing!!! We picked up Jamie at veyo, and we booked it back!!! My garmin died at veyo, but judging from our overall speed, we were blazing some trail!!! Total distance 53 miles and Overall average speed = 19.3 mph with a time of 2 hr and 45 min.

I'm tired, but I feel Great!!!