Little Buddha

Easy 4 miles around La Verkin

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6 mile run over to Hurricane and back. I had to hit a few sprinklers as it was still way hot outside. I think I'm ready for September and October. Hip started hurting the last few miles.

Nimbus-219

Good 15 mile run with the wildbull this morning. First 7 miles, kept the pace right around 7 min, then ran the next 4 around 6:25-6:30, then the last few my hip got tight, so I didn't push it too hard. Overall average was 6:50 pace, so much better than last week. However, I didn't feel very good when we finished, stomach issues. Bill is in great shape right now, I had to keep telling him to slow down in the beginning. He was doing a fartlek workout, everytime he would see someone he would speed up, he would increase the pace double time if he was approaching a female. He scared two girls pretty good at one point.

Stratus-322

I actually got up early on a Monday morning and went for a run, instead of playing basketball. I was even thinking of doing some Pah Tempe Hill repeats, but while warming up I just didn't feel very good. Legs and hips still sore from the longer run Saturday, so I just did an easy 5 miles, maybe tonight or tomorrow I'll do some hill stuff. Back to school today, not nearly as excited as when I was a young kid.

Stratus-327

Not a very good workout.  I did a 3 mile warm-up, then did 4xPah Tempe hill repeats.

1-2:13 felt decent

2-2:14 legs dead

3-2:14 was really hurting here, but decided to attempt one more

4-2:19 struggled from the beginning on this one.  Threw-up afterward, but really didn't have much to throw up since I hadn't eaten since lunch.

Only did 1 mile for a cool-down.

I'm really feeling down after this workout.  My hip is always hurting and I don't feel that motivated to train right now. 

Maybe I just need to eat some dinner and get to bed. 

Rode bike to school this morning, legs and hips still feeling sore. Rode bike home, then did a short 3 mile run around La Verkin. We have back to school night tonight, but I'm planning on doing a few more miles after that. Still dealing with hip pain.

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Did 4.5 run tonight up past the substation. Enjoyable run tonight, even with nagging hip.

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Another morning of feeling pain and discomfort when I got up. Rode bike to work again.  Took a longer route on my way home from work.  Don't plan on running any today, see if the hip feels any better tomorrow.

Really good run for me this afternoon. In fact part of the run would rank right up there with some of the most enjoyable things I've done this summer. I've been struggling all week with hip problems and I wasn't going to run very far this afternoon. However, with it being overcast and the temp's not too bad I headed the La Verkin Twist and made my way to the Overlook. Climbing the hills were a bit of a challenge, but I actually felt pretty good. After a brief stop at the top, I headed back down, this is when it got fun, a huge down pour of rain made the run back down into La Verkin very nice. It has been a long time, since I've ran in the pouring rain (something I really enjoy), so it was nice this afternoon. I ran 3 miles at Tinman tempo pace. Average was 7:45, not bad with quite a few hill climbs.

Cumulus-214

25 mile bike ride this morning, with the scouts. We went out around Sand Hollow. My legs and butt are really feeling it now. Hope to get in some miles running tonight. We'll see how the day goes.

Went out in the heat of the day. I thought I could manage 8 miles, but by 2.5 I decided to turn back. I was running along 600 North trail, so I stopped at the ball field and made good use of their water hose. I then proceeded to the bridge, but stopped and walked across the bridge to regain focus. Even with the walking, I was able to edge out the 8:00 min guy. Planning on doing some more miles, later once the sun goes down.

Did 6 miles tonight, ran over to the Chervon, then back to the high school, half a mile around the track, then home.

Cumulus-225

Not a lot of time today, and I wasn't feeling very good so I only did 3 miles. This hip injury is still really bothering me. Maybe since my birthday is coming up I'll try a massage again.

Nimbus-226 

Great workout for me tonight (something I've been needing to have, to help me stay motivated) Anyway, I left the house at 7:00 pm, still very hot out, probably still right around 100. I did 2.5 miles easy warm-up, then started into a workout of 1000m repeats on my marked off course in La Verkin with 2:00 min recovery. The goal pace was 3:33-3:38

1-3:34.84 (5:42 pace) Felt nice and relaxed

2-3:30.85 (5:38) Another decent repeat

3-3:34.05 (5:41) Starting to hurt a little, hip feeling tight

4-3:32.55 (5:40) Really pushed the last half

5-3:32.20 (5:40) Didn't feel good from the start, but did manage to pick it up the last half.

Did another 2.5 miles cool-down. The hip bothered me through much of the workout, but I just tried to push through the pain. I've now done this workout three times and here are the splits to compare.

6-30-08	7-23-08	8-13-08
3:42	3:28	3:34
3:34	3:27	3:30
3:35	3:32	3:34
3:37	3:38	3:32
3:37		3:32

Speedstars-100

Not a very good night of sleep, Jarren was up many times. He has now mastered the getting out the crib things, so he is now wondering the house in the middle of the night. Rode my bike to work this morning.

I only managed to run the La Verkin 5K loop tonight, felt ok.

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Not feeling very good this morning. I think I need more sleep. Did a painful 8 miles this afternoon in the burning sun. I ran over to Sky Mountain Golf Course along the 600 North trail. The run was pretty slow and my hip and ankle were hurting, but at least I got some miles in.

Cumulus-233

Pretty decent run this morning. After helping out with the Pine Valley 5K and 10K race Bill, Mike, Bruce and I left from Pine Valley and cruised down to Central. The Bull was already firing on all cylinders, so we tried to slow him down a bit. Ran the first 9.5 miles in 7:07 pace. Then after a short drink at Central I took off and pushed the pace for 4 miles (averaged 6:30 pace) then slowed up to around 7:05 pace for the last two miles. I was starting to heat up and felt a blister coming on, on my right foot back on the heal, in the weird place where I got some really bad blisters two years ago.

Anyway, overall a good run. Hip was bothering me again most of the run, but that was to be expected. My hip hurts worse when I run downhill, but we don't get to run up in Pine Valley very often, so that was nice and the temperature wasn't too bad, except for the last 5 to 6 miles.

Stratus-343

Played basketball this morning, then was going to ride my bike to work, but I had a flat tire, bummer. I was already late, so I just took the car. Hope to get in some miles tonight.

Hot 4 mile run this evening. I went up the La Verkin twist half way then back down. Did another easy mile with Jansen while he was practicing riding his bike up to my in-laws and back.

Nimbus-233

Awesome workout tonight. Funny how things work, going into the workout I was dreading running mile repeats and I about had Sunny turn the car around, because it was also getting dark and where I was going to be running there isn't much room on the shoulder of the road. I thought maybe just bag the workout and get an earlier start tomorrow, but then I thought well we're already out this far, might as well go through with things.

Anyway, Sunny drove me out to Anderson Junction and then I did a 2 mile warm-up down Mills Lane. Then began the workout, which called for 5x 1 mile, with 3:00 min recovery. The goal pace was to be around my LT pace which would be around 6:00 min. However, I got a little carried away and most of these miles were downhill, which is an area I need to improve on. Learning how to run faster on the downhill sections of a race, especially the second half of the marathon course.

1-5:44- Good downhill at the start, and then a short little hill climb, then back to downhill

2-5:29- All gradual downhill, had to jump off the road once to dodge a truck

3-5:50- Downhill, then a little uphill coming into Toquerville

4-5:48- A little bit of uphill coming out of Toquerville, then flat to gradual downhill. Had to dodge quite a few cars on this mile.

5-5:31 Flat start, then very steep downhill and very narrow road.

As you can see my splits were kind of all over the place, but each mile was unique. I'm going to try this workout again in a few weeks, now that I've established a baseline.

Easy 2 mile jog home, up the hill into La Verkin, then down 300 West

Speedstar-110

Rode bike to work today. We had a big assembly about wearing a helmet when riding your bike and of course, today was the day I didn't have my helmet and every student that came into my classroom had something to say to me. I just said "Hey I'm not planning on crashing today."

5 easy miles tonight. Ran over to the bridge and back, then did the La Verkin 5K loop with Sunny. It was nice she was able to get out and get a run in, she has taken a few weeks off and been kind of sick with allergies.

Nimbus-238

La Verkin 5K loop with Jarren in the stroller.  Ran just over 28 minutes, which was about 2 minutes faster than last night when I went out with Sunny.

Well, this was not a spectacular performance or anything. However, I was satisfied with my effort, especially considering my current fitness level and training (or lack of). I ran this race in 2006 and ended up taking a wrong turn around mile 11.5, so this year the main goal was to first run the correct route. The second goal was to push the first 10K hard and then just see how long I could hold on. I really didn't have any time goals going in and I figured if I ran a PR that would be a bonus, but not something I would be focusing on or upset with if I didn't hit a PR.

At the start Bill and I met up with Michelle, Josse, and Marcie. I told Michelle I would try to help her out some if I could. Once the gun went off it was really weird, Mike Vick took off, but nobody else really jetted out of there. I was really surprised because I figured for sure there would be some faster people or at least some younger runners going out hard, like most races. Anyway, I just decided to stick to my plan and try to hit around 5:40's

1-5:33

2-5:43 Just Michelle and I in 2nd and 3rd place. At this point I realize my Garmin is off on where they have the miles marked. Anyway, I should have just started taking splits from their mile markers, but I didn't. So pretty much the whole race my mile splits were different from the marked course.

3-5:47 (17:04) in 2006 I was 16:33 at 3 miles, so I'm already thinking that today will be slower. I picked up the pace a little on Michelle, but figure she'll catch up before long

4-5:42

5-5:51 Still holding on to 2nd place overall

6-5:59 (34:27) Around this time the two bandits show up and I just let them go by. Start feeling a little stomach cramp

7-6:05 A small hill, and starting to heat up

8-5:53 This mile felt pretty good

9-6:06

10-6:22 Legs are dead by now and the hip has started to tighten up, 2nd place overall runner from Wasatch Running Center passes me, and Michelle is closing fast.

11-6:35 I put it into relax mode and encourage Michelle to go after it. Kind of funny I look at the back of her singlet and think. Yep! I just got chicked.

12-6:39 Managed to make the correct turn this year and coasted through the neighborhood. I even stopped at a guy's house and cooled off in his sprinklers.

13-6:10 Didn't push it too hard to the finish and just worked on keeping the hip in check.

Anyway, I figured I was 6th overall, and the 5th male finisher. However, I didn't know that two of the guys were bandits and didn't finish, so that bumped me up to 3rd overall for the males with a time of 1:18:19 (5:58 pace). I know all you fast guys are saying 1:18:19 and you got third? All I have to say to you guys is thank you for running either Top of Utah Half or the Park City Marathon. For my efforts I did receive a nice plaque and $50 gift certificate to Runner's Corner. However, I still feel like Shawn Crawford did the other day when the two runners in the 200m got disqualified and he ended up with a medal.

Bill had a PR which was great and he ended up taking 3rd in his division and Marcie took 1st in her division. So St. George was represented nicely.

In conclusion, I was glad I went up and did the race, I really didn't know what to expect and now I have a better idea where I'm at and what I need to work on in preparation for the marathon.

Speedstar-125

Nice run tonight, over to Hurricane down 400 South all the way out west then back on State road 9. Total mileage was 8.5 and I was able to average 7:32 pace, which I thought was decent. My legs are still feeling sore from the race Saturday. I noticed the most pain in my left calf muscle, and then of course my right hip which is always bugging me.

Cumulus-241

Rode bike to school this morning, legs a little stiff and sore. I guess that is what happens when you are another year older. Yep, Birthday today big 33, but don't think I'm going to head out and run 33 miles (like some of my friends would). I enjoy running, but not to that extent. I might however, do a hill workout later tonight.

Not a very good evening of running. I did 3 miles alone after eating Cafe Rio, big mistake, but it tasted so good. Then I ran to the fire hydrant with Sunny and back, she was actually having to wait for me tonight.

Nimbus-243

Played basketball for an hour this morning.  La Verkin 5K Loop with Sunny, then ran 2 miles over to Hurricane Elementary and Sunny picked me up.  Right leg felt sore along with the hip.

Easy 5 mile run down through Confluence Park, legs feeling tired, took an ice bath tonight (not very cold though, needed more ice) then did some stretching. Was thinking of doing hill repeats then had to big of dinner, plus still very hot out, so opted for the easy run. I think I might just forget about the hill repeats this week, take tomorrow easy and then try to hit some marathon pace miles on the long run Saturday.

Nimbus-248

Easy 6.5 miles tonight

Happy Birthday Sunny!!!

Cumulus-247 

Good run for me this morning. I've been concerned about my endurance and today's run probably helped that a little bit. Earlier in the week I saw Marcie and she said they were planning a 23 mile run this morning on the course. In the past I've never done a training run longer than 20 miles, but I figured I would be a good sport and go along with the group if that was what they were really wanting to do. Anyway, last night I was thinking if I could run around 2:40-2:45 that would be a decent workout for 23 miles.

Got to the park and had lots of people catch a ride up with Mike. The Circle of Trust did a 16 mile workout, RUNNMAN got dropped off up a little further and did a 20 miler. Then Mike, Marcie, Marissa?, and Me started above Brookside.

We took the first 11.5 miles easy.

1-7:54

2-7:46

3-7:14

4-7:13

5-8:14 Veyo Hill

6-7:56

7-7:39

8-7:55

9-7:31

10-7:21

11-7:20

After 11.5 I stopped got some water, went the bathroom then started to pick up the pace. We were right at 7:40 average pace

12-6:46

13-6:00

14-6:04

15-6:11- Right Hamstring started to cramp up along with some intense hip pain

16-6:35 Winchester Hill

17-6:16

18-6:02

19-6:16

20-6:00

21-6:23

22-6:46

23-6:30

Tried to pick up the pace to the finish, but ended up coming in at 2:40:07, so 6:57 average for the entire run, which I feel pretty good about. If I could actually be close to this time 2:40 on race day, I would be pretty happy. Of course that is adding 3 miles than I ran today. Anyway, I'm glad I did this workout, and now it is time to relax for the rest of the day and watch some college football.

Cumulus-267