Little Buddha

Basketball this morning, planning on 8 to 10 miles tonight. Starting my 18 week STG cycle today. I plan to hit around 60 miles this week and then ramp it up from there. I've gained some weight over the last two weeks taking it easy, but overall feeling pretty good and ready for a good, busy next 4 months.

Big Workout #1 (60 minutes total)- 8 miles total 4 miles @ "tinman" tempo pace which would be around 6:15 to 6:25 for me.

Sunny dropped me off at Anderson Junction, then I did .5 mile out and .5 back on the dirt, then 1 more mile warm-up, then got into the tempo miles

1-6:15 Easy downhill

2-6:21 Fairly flat through Toquerville

3-6:21 Rolling and most difficult mile

4-5:57 flat, then steep downhill the last half

Overall time was 24:59 (6:14 average, so right on pace)

Easy 2.5 mile jog home.

I was satisfied with this workout, didn't feel like I pushed it too hard, I wasn't feeling the best two glasses of cool-aid (sugar) aren't the best pre-workout drink.

Busy day and night only ran 5 miles easy which was fine just wanted to recover from yesterday.

Basketball this morning, took Jordan he did pretty good. I'll do some easy miles tonight and then another big workout tomorrow morning.

3 miles easy tonight La Verkin 5K loop. I've been pretty busy all week with a class I'm taking and then did a few hours Driver's Ed tonight. 

Big Workout #2 4x Pah Tempe Hill Repeats (70 minutes)

I've been dreading this workout all week and didn't want to do it at all today. I didn't get up early enough to do it this morning, so I did it when I got home from my class this afternoon. I was scheduled to do 5 repeats, but after 4 I decided to call it good, legs were pretty tired

Started with a 3 mile warm-up

Pah Tempe Hill Repeats with 3:30 recovery

1-2:16 ok start

2-2:15- felt better

3-2:15- starting to hurt

4-2:22- took longer recovery on this one, but struggled the entire time

2 miles cool down.

Couldn't make it over to the club run had to watch the boys tonight.

Easy 4 miles this morning legs sore from hill workout yesterday.

Well, tonight was the big Midnight 5K. I helped pace a guy named Brett Giles (Turbo!), he has a few learning disabilities, but he is a great guy and was a crowd favorite. He was so pumped up to do this race, and was very excited that I agreed to run with him. We got to the race about a hour before it started. We picked up our numbers and then got busy putting glow in the dark hair gel on and getting our glow sticks ready. We met up with Mike (Bigfoot!) Bill (Wildbull), and Mike neighbor Art (King Arthur). Anyway, had a lot of fun visiting before the race and listening to Brett crack everyone up, this he did between downing power bars.

Before the race started I assured Brett again that we were going at his pace, when he felt like running we would run, when he felt like walking we would walk, and when he felt like going Turbo, we could go Turbo.

Brett decided before the race that he would dedicate different parts to different people

First part dedicated to his mom

13:02- First mile started off pretty good and we probably ran almost .25 before we stopped and walked a little. Had lots of people passing us but it was all good. We had a lot of fun yelling at the police officers that were helping by riding along on their bikes. Brett said "Hey why don't you get off your bike and run with us"

Second part dedicated to my wife Sunny

Did a little more running and yelled at race director Aaron and his cool shirt.

13:29- Good second mile. I tell Brett he is doing great and we are right on pace (even though we hadn't even talked about running a certain time or pace)

Third part dedicated to the frogs that were croaking loud. We counted a total of at least 4 ponds on the course.

Fourth part dedicated to Elvis

Stopped and walked some more on the fairways, then picked it up pretty good while singing some Elvis songs.

Fifth part dedicated to the Transformers

Stopped at the aid station for awhile and drank some Gator Aid then we continued on.

Sixth part dedicated to Brett's sister

We did pretty good on the last loop, Brett was mainly concerned with saving up some energy for the Turbo at the end.

Last part dedicated to us. We did it!

14:42- good last mile

.1 42 SECONDS OF FULL TURBO HERE !!!!

Overall, lots of fun

Brett came in just ahead of me breaking 42:00 and placing 6th in our age group and I was 42:02 7th in the age group.

The awards were fun and lots of laughs with everyone.

Brett got a ride home with Brandon and then me, Mike, and Bill went and ran another 5.5 in like 43 minutes.

Fun times got home at 2:30 in the morning and then got up to help the Superfly with the big move!

Just an easy 8 mile run around Murray. It was raining a little and I didn't feel like running much but got it done. I had a long day sitting in class today.

Big Workout #3 5 x 1000m @ CV pace with 200 meter recovery

This was a fun workout, did it in a down pour of rain.  I ran with Steve Piccolo over to Cottonwood high school, nice easy two mile warm-up.

Then got right into the workout

1-3:34 pretty good right on pace

2-3:36 had some watch problems at the start, so started the interval over

3-3:35 felt ok

4-3:36 starting to feel tired

5-3:38 happy to finish one last repeat

Steve did good with his workout, then we did an easy two mile cool down

I ran again with Pic tonight. We left his house and ran back to the condo. Pretty easy run, had to make a pit stop 2 miles in but everything else was good.

7 easy miles still in Salt Lake

Big Workout #4 3 x 1600m with 3:00 min rec

Since I am still in Salt Lake and didn't know of very many good place to run. I just decided to do another track workout over at Cottonwood High School. This morning I did 2 miles easy warm-up, then did 3 x 1600m with 1 lap recovery.

1-5:59

2-5:56

3-5:52

3 miles easy cool-down. This was a decent workout and I felt pretty good. I finished up my class today, and I'm ready to head home for a few days.

Easy 10 miles over to Walmart along 600 North trail. I did a few miles in La Verkin first. This was a difficult week, very busy with classes in Salt Lake. I was happy to get in a few good speed workouts, but I really need to increase my mileage. I also gained a few pounds this week, doesn't help eating and then sitting in class from 8 in the morning until 5. The next two weeks aren't going to be much better with a lot of travel and not being on my normal routine. The bigger mileage weeks my not begin until the last week of June.

This was a challenging run.  I left the house this afternoon temp 89 and ran up the La Verkin Twist, then on up to the La Verkin Overlook, this was a good 4.5 miles of climbing, once at the top I stretched for a bit and took in the view. I took it easy coming back down, I had to make one pit stop, but I won't share the details.

Ran out to Hurricane Intermediate then back home, 9 miles total. This was a decent run, I slowed down a little coming back from Hurricane High to La Verkin as I ran into Martha and Heather running, so I did a couple easy miles with them. I'm planning on doing another 6 miles tonight and then a big workout tomorrow morning.

I swam for about 45 minutes tonight, good workout

3.5 mile run. Did 2 miles with Sunny and Jarren in the stroller. We also took the neighbor's dog. When we first moved in to the neighborhood me and this dog didn't really get along. I guess she has never liked men, anyway she doesn't bark too much anymore when I take off for a run and she doesnt' come chasing after me as much as she used to.

Big Workout #5 5 mile Toquerville Tempo.

I've decided I'm going to try to run most of my tempo runs on this route. I usually start out by Anderson Junction and then run back toward La Verkin, passing through Toquerville. The route has some nice downhill, which is one area I would like to improve on in my running being able to run faster on downhills. I ran this workout on June 1st, but today I pushed it quite a bit harder mainly wanting to see what kind of time I could set as a baseline for future workouts.

4 easy miles warm-up, took half a gu and some water.

1- 5:39 Started at mile marker 6, which is right under the freeway, good first mile, with a short uphill in the middle of the mile

2-5:34 (11:14) This was a good mile and felt very easy. (6:15 on 6-1-09)

3-5:58 (17:12) (5K 17:56) Another good mile, flat running through Toquerville (6:21)

4-6:02 (23:15) This is probably the most difficult mile of the 5 (6:21)

5-5:29 (28:44) I was moving pretty good on this last mile (5:57)

Overall 28:44 (5:44 average)for 5 miles I felt pretty good with this effort, especially compared to a few weeks ago when I ran 24:59 (6:14 average) for only 4 miles

Did a slow two mile cool-down.

Now off to Cedar City to watch Jordan play basketball, and then packing the rest of the day.

Today was similar to Spectrum 10K a few months ago a good workout right before a vacation. 

No run today, traveling all day to Hawaii!

Nice 6 miles this morning in Kihei.  I started out running along the beach, but then headed up a few streets that turned into about 3 miles of uphill, then turned around and head back.  Nice morning, now I'm over on the other side of the island where we will be the rest of the time.

10 miles this morning over to Lahina.  I woke up early so just went for a run.  My legs didn't feel very good on the run.  I might try to run a few more miles tonight.

Ran west from the resort today. Did 3.5 miles out then came back, it rained the entire run but felt good. Legs a little sore. Went snorkeling very early this morning, so now I'm ready for some lunch and a nap.

I did 3 miles easy on the treadmill tonight, this was after a full day of swimming.  I'm thinking I brought the wrong shoes on this trip.  The speedstars aren't working very good for running in day after day or maybe my legs are just tired from all the walking.

Did 4 miles today, legs feeling sore so I took it easy.

 4 miles easy this morning. Plan on doing some more later this afternoon.

3 miles very easy this morning. Jansen and I are going parasailing in a little while and then we'll get ready to fly home tonight. We are taking the red-eye flight so I'm sure we'll be a little tired tomorrow when we get home, especially with the time change.

Big Workout #6 6 x 800 m on the treadmill in Maui.  Well, this wasn't a real big workout, but a little speed is good especially on tired legs.  For being on vacation I've sure been sore and tired.  Maybe too much swimming and walking or maybe it was the unlimited soda fountain. Anyway, this was a good workout.  3 miles warm-up then did 6 x 800m repeats. The pace was right at 6:00 minute, which is pretty fast for me on a treadmill.  None of this 5:27 mile stuff like Bill.  Easy cool down while watching the NBA Draft. 

Easy 3 mile La Verkin Loop, this was after sleeping most of the afternoon and early evening, still struggling with some jet lag.

I headed out toward Hurricane Intermediate, ran into Joe Furse so I ran with him back to the Cheveron in La Verkin, then back to 400 South in Hurricane. It was nice to run with somebody, even though Joe was running a little faster than I was planning on. I did make it out to my school and then ran back into Hurricane, where Sunny picked me up.  I'll try to do another run later tonight.

Easy 3 miles this morning, gained a few pounds on vacation, so now it is back to work.

Not a very good run tonight, I went out right after dinner so I was running on a full buddha the entire time.  I managed 7 miles but they were very slow. 

Big Workout #7 5 mile Green Valley tempo run. I was able to drag my sorry self out of bed and made it over to the park, just after 5:00 am to meet up with Bill and Mike. I just about missed them and had to negotiate a red light in order to make it to the park. We did an easy 2.5 mile warm-up, I had to stop for a bathroom break, second of the morning. Once we got over to Sunset, the guys explained the route and then we took off. I really didn't know what time to shoot for, just figured I would push the downhill and then take it from there.

1-5:33 nice downhill, a little excited to begin with

2-5:52 (11:25) some more downhill

3-6:06 (17:31) begins to flatten out once on Dixie Downs Road

5K split 18:07 not bad

4-6:05 (23:37) stomach starting to hurt, need another bathroom break but figure I can make it to the Dixie Center

5-6:02 (29:39) Good push to the finish

29:39- 5:55 average

3 miles cool down

This was a good workout, and I would like to try to make it over to run with the Bull and Bigfoot, actually we could be the three B's Bull, Bigfoot, and Buddha, not quite as fast as the Circle of Trust, but still a force to be reckon with.

 Did what Sasha would call some bushwhacking tonight.  Hiked up Kanarraville Falls with the priests and laurels.  I made it up in 1:06, then picked it up coming back down just over 45 minutes.  Actually, got in some running coming down once I got out the stream and all the rocks.  I think a trail race would be fun, I just worry about my ankles.  Tonight I was running in my Keen Sandals, which worked good for the streams, but not quite so good on the rocky parts of the trail.  I kept getting small rocks in the sandals, but it was still fun and a good workout.