Little Buddha

Easy 3 mile run this morning

Easy 2 mile run this morning on 300 west out and back. Have speed workout tonight 7X800 "Yasso 800s" Did workout at 5 pm at Hurricane High School Track 1 mile warm-up; 7X800- 1-2:50, 2-2:48, 3-2:53, 4-2:55, 5-2:51, 6-2:51, 7- 2:49, 1 mile cool down. Overall, pretty pleased with workout. Times faster than 2-9-06 when I did 6x800.

3.5 easy this morning. Ran 6.5 this afternoon from Dixie Center out on east on Virgin River Trail to River Road, then back west on Virgin River South trail.

25:05 out and 22:47 on the way back. Pretty windy this afternoon, body felt alright.

Ran with the club from Snow Canyon Parkway down to Chuckawalla. Good workout over trails, with some steep hill climbs in the middle of the run. This afternoon I took Jordan on a hike up to the La Verkin Overlook, took 48 minutes to get up there and 38 minutes coming back down, Probably close to a 5.5 mile hike, so I'll add 2 easy miles to my running total for the week, which I believe puts me at 50 miles for the week. Really feeling pretty good right now about my training and I am starting to see some improvements.

Easy 2.5 miles this morning. Struggled tonight wasn't too excited to go on my run from the start, cloudy cool weather, windy and didn't have any certain place I felt like running to. However, I did manage to make it out the front door and took off down 300 West decided I might as well head up the big "twist hill" heading east out of La Verkin toward Virgin ended up running about 9.5 miles and actually feeling pretty satisfied once I finished. I am feeling quite a bit of pain in my left knee and also my right ankle. 1-7:30, a little over half mile from fire hydrant to next mile marker, 2-8:35, 3-8:19, 4-7:11, 5-7:57, 6-6:57, 7-6:56, a little over half mile back to fire hydrant, 9-6:48. Overall time 1:12 and glad I forced myself to run tonight.

Ran for 34 minutes over to Worthen park to meet up with the club. Then ran with Clyde, Steve, and Bill down toward the Dixie Center over to River Road. Since I had already been running for awhile I turned back at River Road and made it back to the park in 41 minutes, so it was 75 minutes overall.

Easy 4 miles tonight. Body is feeling a little tired from the last two days, plus I wanted to recover a little for my Pah Tempe hill workout tomorrow night. Good workout last night with the running club, felt bad I had to turn back early to meet up with my carpool. However, it has been really good for me having people to train with, plus getting some feedback with these running blogs. Right now I am really enjoying my training and it has been nice getting back into better shape. Still have a long way to go.

Great Workout tonight! Did my hill workout over at Pah Tempe tonight. 7 repeats, last time I did 6 on Feb. 16. Can tell I am getting stronger and faster.

1-2:21, 2-2:21, 3-2:18 (tied PR), 4-2:24, 5-2:19, 6-2:21, 7-2:19. Was really happy after the workout, maybe it is the fact we started Spring Break and I don't have to work for a week!

Hey any of you guys up in Provo. How far is it from Riverwoods up to Nunns Park, Bridal Veil, and Vivian? I am going to be in Provo Saturday morning and I am looking for a longer route?

3 miles easy this morning. Got to Provo in the early evening didn't get in another run.

Ran from my sister's house up the Provo River Trail for 63 minutes, took 57 minutes coming back. On the way back picked up the pace quite a bit and felt pretty good. Longest run I have done in sometime.

Ran this afternoon with Trapp, Bird, and Miller was nice seeing the other kids on the team, but most of them haven't been training very long so they did a shorter workout. However, we went 7 miles in 50 minutes, felt pretty good, in fact I was surprised I was able to keep up. The altitude took a little adjusting to put about a mile in I was feeling ok, went up over 10 street hill out to first street and back to the high school.

Ran into town this afternoon to meet the kids for practice again, 4 miles from parents house to high school. Did a warm-up with the team then did a ladder workout of 1,2,3,3,2,1 minutes running near race pace. Workout felt pretty easy for me, but by the time we were done with the warm-up, workout, and cool-down it was another 5 miles, so I felt like it was a pretty good day of training. Looks like we are probably going to be heading back to Southern Utah tomorrow morning, so that should give me a few days to enjoy Spring Break at home.

Didn't get a run in, long trip home had pretty bad weather for the first two hours the next seven hours the roads were fine, but still a long day.

Easy 3 mile run this morning, Jordan rode along side on his bike which was good for him. This afternoon I did 3 x 5 min @ VO2 Max Pace with 2:30 rest between each, then I finished with a 5:55 mile on the busy main street in La Verkin. Would have preferred to have done this workout over on the track, but it looked like some type of event was going on there. Instead ran into La Verkin from Sky Mountain Golf Course across 600 North trail. Hard to get going to fast across the trail, but still felt like a good workout.

Ran down along Confluence Park pretty easy, beautiful morning for a run. Getting excited for tomorrow's 10K. The last time I ran a 10K race was the Provo Freedom Run back in 2004 ran 38:32. I am shooting to break 38 minutes tomorrow. I feel I am in a lot better shape than just a month ago when I ran the Dam to Dam race. The body has been feeling pretty good, a little pain in my left knee and the ankle is still real stiff in the mornings and about the first 10 minutes of my run, but overall I feel like my body and my muscles are starting to remember how to react to the increase in mileage and intensity of training. Easy 3 miles tonight

Spectrum 10K race. Did a mile warm-up with Steve, Bill, and Clyde. As it got closer to race time the temperature got colder and actually started raining and was sprinkling the first 3 miles, the wind also picked up and made the last mile a little difficult for me. Overall, I was very pleased with my race. As I mentioned yesterday my goal was to run under or close to 38 minutes. My last 10K was in July of 2004 and I ran 38:32, so I was happy with my time of 37:42 (8th place overall, 6:04 mile pace) mile breakdown: 1-5:54, 2-5:59 (11:53), 3-6:16 (18:10), 4-5:50 (24:00), 5-5:58 (29:58), 6-6:28 (36:27)-.2-1:15 (37:42). It was fun having the other guys from the running club there and I know this has helped my training having people to encourage me and give me advice.

I had a really positive workout tonight, decided to run 10 miles at marathon pace. Warmed up with a half mile at 8 minute pace then started workout at Anderson Junction 1-7:11 slight hill, 2-6:38 downhill and a little fast, 3-6:53 felt relaxed as I ran into Toquerville, 4-6:59 small hill, 5-6:41 steep downhill, 6-7:31 challenging uphill into La Verkin, but it is getting easier everytime I run it, 7-7:05 flat mile through La Verkin, 8-7:22 probably the most difficult mile from bridge into Hurricane, feeling tired at this point, Turn around 9-6:57 slight downhill, 10-6:40 flat and almost finished with workout so I pushed it a little harder. Half mile cool down back to house. Overall, felt good and especially excited when I got on the scale and weighed 150. I was 165 in October when I had my surgery so the pounds are coming off, but still have a ways to go.

Good run tonight with Steve and Clyde felt pretty relaxed and body responding well to the runs the last few days. Picked up the pace the last 2 miles.

Easy two miles this morning, ankle really tight and sore. Ran 3 easy miles tonight at 8:00 pm, was happy to get a run in even though it was dark out. I've been pretty busy tonight Jordan had baseball tryouts and guitar lessons. Took it fairly easy today since I am planning on doing a speed workout tomorrow.

Great workout tonight, probably the best I have had in a long time. Did "Yasso 800s" Did 1.5 mile warm-up, some stretching and drills, then 8X800m with 2:30 rest between each.

1-2:50-good start, felt easy,

2-2:49,

3-2:46,

4-2:45 feeling strong still, but did give myself a little more rest between number 4 and number

5. Started 5 feeling ok, but struggled to finish in 2:50

6-Little upset I slowed down on 5 so tried to pick it up on 6- 2:49

7-2:47 feeling lots better and excited for number 8

8-2:40 felt like seeing what I had left, felt strong finishing.

Overall, felt really good about the workout finished with 1.5 easy cool-down.

Easy six miles tonight after work. Beautiful afternoon temperature wise and felt good to get out and run, body a little sore from workout yesterday, but nothing major.

Good long run today with Clyde and Bill. Unfortunately Steve didn't run with us his IT band is still bothering him, but hopefully that will heal up soon. Clyde had the route mapped out at 20 miles, Bill's GPS measured a little further,either way we ran it in 2:28 which was right around 7:25 pace. I felt real relaxed and good throughout the entire run, which for me was a real positive thing. When I was training for my first marathon, I didn't do the long runs as well as I should have. This time around I have been doing a lot better and right now I am feeling in pretty good shape. I am getting really excited for Boston and after today's run I am not quite as nervous as I was a few weeks ago. In fact at this point I'm thinking I might be in good enough shape to run a PR at Boston.

Ran across desert reserve to T-bone trail to Red Rock Road, happened to meet up with Clyde so ran with him about 3 or 3.5 miles up past the water tank then back down. Ran back across the reserve to car. The run felt pretty good didn't really push the pace since I was running mainly on trails.

Good run with club, went down toward Dixie Center got on trail. Clyde and I went around to Foremaster Drive, Steve and Bill came up River Road, good to see both of those guys healing up. Steve has had IT band pain, and Bill got some food poisioning. I haven't had any real pains, but I have developed some pretty good blisters on both feet, I am trying to get those healed up.

Easy 4.5 miles on treadmill tonight. Legs feeling tired for some reason, especially calf muscles. Have hill workout tomorrow.

Last hard hill workout before Boston and it went really good. It is so rewarding to see improvement, for example here is my first hill workout back in December on the same hill and distance.

12/15/05- Pah Tempe 3xhill

1-2:33, 2-2:33, 3-2:33

And here is today's

3/30/06-Pah Tempe 6xhill

1-2:12* beat all time PR which was 2:18 right off the bat. Couldn't believe I ran it that fast.

2-2:10** New PR, "wait a second I just ran 2 seconds faster than the first one, I still have 4 more to do, I am going to die for sure today."

3-2:13

4-2:13

5-2:13 this one was really hurting

6-2:13

I am most surprised and pleased that I was able to run 2:13 on the last 4.

After the workout I was feeling so pumped I decided to do an easy 4 mile cool-down instead of just the 2 I was planning. Did 2 mile warm-up to begin with.

Side note: Tonight I wore my "lucky" new blue shorts. I have wore these shorts now three times and each time have had great workouts.

Ran late tonight, legs pretty tired from workout yesterday. Planning on running 15 tomorrow with the club.