Little Buddha

6 miles this evening, legs still really sore from the long run on Saturday, so I took things very slow and easy tonight. Ran over to Hurricane High and did a few laps on their new track surface, it feels pretty nice and I'm looking forward to doing some speed workouts over there in the future.

Stratus-349

Ran 7 miles. I was going to do some 1000m repeats over at HHS, but once I got over there, they were having a soccer game so I just ran back to La Verkin and did a few more miles, maybe in the morning I will do some repeats on my course here in La Verkin.

Speedstar-132

Played an hour of ultimate frisbee with the scouts, talk about a workout.  I was running the whole time with only two other guys on my team. 

Rode bike to work this morning. 

Nice difficult workout this afternoon.  I had to hurry to get this workout done, before Jordan's football game over in St. George, so I headed out the door at 3:30 pm and it was still very hot out.  I did 1.5 mile warm-up then got into 5x1000m CV repeats, hoping to hit around 3:33-3:38 pace

1-3:28 (5:33) Maybe a little fast

2-3:26 (5:31) Still feeling good

3-3:27 (5:32) Surprised I was able to hit this time, because the heat is starting to get to me.

4-3:30 (5:40) I thought this might be my last one 

5-3:34 (5:44) I tried the best I could, but the legs were gone by this time.

Not much time for a cool-down only did 1 mile.

I'm feeling pretty good after this workout.  My legs were heavy, but my hip didn't seem to bother me very much during the workout which was good.

Speedstar-140

10 painfully slow miles up the La Verkin Twist to the Overlook and back downhill.  I struggled going up and coming down, legs pretty dead from yesterday and running in the afternoon heat really zapped me.  Oh well, got the miles in.

Cumulus-277

Played basketball this morning for over an hour, good workout, then I rode my bike to work and yes I had my helmet on and the training wheels off. Plan on doing a run tonight and then see how the legs feel tomorrow for the 20 miler.

It must be getting close to the marathon, because I've lost 5 lbs in the last week. The goal is for me to lose the Little Budda stomach and get Abs of Steel. Right now I'm weighing 145 which based on previous years would put me running right around 2:45 in the marathon. I really think once I get down around 140 or under for my weight I will then be able to see times under 2:40 for the marathon.

7.5 miles tonight into what felt like a furnace.  The temperature was still pretty hot at 6:00 pm but the main trouble was the headwind I was running into the entire way.  Anyway, decent run headed over 600 North trail, got water at hole #13, then down toward Brentwood, Sunny picked me up before my 8 miles were done, which was fine, with the race tomorrow I'm sure I'll be able to hit my goal of 70 miles for the week.  70 miles in six days is about my limit right now.  I really don't know if my body could handle much more.  I was hoping to have increased the miles more over the summer, but it seems like once I get in the 60-70 mile range I really start noticing hip problems.  However, I do have some ideas I'm going to try after the marathon to see if I can become a little stronger and then maybe work to increase the mileage as my body and my schedule allows.

 Stratus-357

Well, I really wanted to get in a good quality 20 miler before the marathon and today I was able to accomplish that goal. I had set as a time goal to run as close to 2:10:00 as possible, which would be right at 6:30 pace. I ran a few 20 milers last year on the marathon course in preparation for the marathon and was able to average 6:36. I knew today in order to hit 2:10:00 I would need to push the first ten a little faster and the finish has some rolling hills. There were also a few short hill climbs in the first ten.

1-6:15- Good start and I could tell there wasn't going to be much serious competition. Once again, I have to thank the Circle of Trust (Logan, Dave, and Clyde) as they were all out of town, also Steve Olsen, Steve Hooper, Wildbull, and Mike- didn't run and some other fast guys did the half, so I was able to get a nice victory for my efforts.

2-5:57- Some steep downhill here. Stop at the first water stop since Wildbull and Bigfoot were there. I'm still wondering what they spiked my drink with?

3-6:00

4-6:11

5-6:18

6-6:08

7-6:24- little hill climb

8-6:20

9-6:47- I think another short hill

10-6:22 (1:02:46) I was feeling pretty good here and had accomplished my first goal to run under 1:05 and bank a few minutes. I averaged 6:16 so that was encouraging

11-6:29

12-6:22

13-6:57 short hill, and stopped at the aid station to stretch and get proper fluids

14-6:35

15-6:32- short stop at aid station

16-6:27

17-8:10- Yes, that is quite a bit slower than I was going, but I stopped and walked some up the hill, then stopped at the aid station at the top and had a short conversation with a guy that was doing the half and I had caught up to.

18-6:20- I start trying to do the math here to figure out if I'll be close to my 2:10 time goal.

19-6:44- Rolling hills

20-6:32

Finish right at 2:10:00.03, (6:31 pace) and get a good laugh at being right on what I was hoping for. Of course I ran the second 10 miles, quite a bit slower but I was still pretty happy with this run. I think this course is more difficult than doing 20 miles down the marathon course, so maybe I'm close to where I was at last year at this same time.

I did one mile walk/jog to cool-down and put me at 70 miles for the week, which is the most miles I've done in a week since June I think? The hip actually felt pretty good today.

After the awards, Bill and his son, Sunny and I, and Mike and his wife had some breakfast at Sonic, we'll have to hit IHOP next time. And yes, Bill sometime I might treat you to Ted & Allen's.

Speedstar-161

Easy 4 mile run up to the substation in Hurricane and back.  Legs a little tired from the race still, Achilles on my left leg hurting just a bit?

Nimbus-252

Very rough night sleeping, got up and did the La Verkn 5K loop. The kids from Cross Creek were out running, so I tried to keep pace with some of them. Achilles still bothering me a little and still feeling sick.

Found out yesterday we got the house we put an offer on and they would like to close by the end of the month. So I will be busy the next few weeks, getting everything ready for closing, packing up the house and making the move, all while trying to get ready for the marathon. We're pretty excited as the house is quite a bit bigger and just a year old.

It will also be interesting because we'll be in a different ward so I won't be scoutmaster anymore, knowing my luck they'll call me to work with the young men the first week we are there. It seems once church leaders find out you teach school and work with youth, then that is where you end up serving. Anyway, should be an interesting next 3 weeks.

Nimbus-255

6 easy miles tonight, pretty busy with Driver's Ed, and a few other things with the house we're getting. The lawn over there hadn't been mowed in quite some time, so I managed to get it mowed, but it was slow going and I could probably now go back and mow it a second time with the mower set a little lower. Anyway ran over to Hurricane High and then caught a ride bike with my sister-in-law, and then did the La Verkin 5K loop with Sunny. Still feeling a little sick, mainly a headache tonight.

Cumulus-273

Great workout tonight, it is funny how sometimes I have one thing planned and then end up doing something entirely different once I get out on a run.  Anyway, we had parent/teacher conferences all day and night.  I got out of my last appointment at 8:15 and figured I would just do an easy 4 mile run home and then maybe 3 miles with Sunny.  I then planned to get up early and do 5 x mile repeats @ LT pace.  Well, once I left the school the temp's were so nice so I headed straight for Hurricane High, it was already pretty dark, but as I got closer I realized the lights were on at the track.  It turns out there was an 8th grade football game going on and it was only in the second quarter, so I just figured hey might as well do the mile repeats right now under the lights.  I don't know what it is but I've always enjoyed running under the lights, maybe it goes back to high school and how everyone thought football players were cool, because they played under the lights, so when we as runners got to run under the lights we thought we were cool.

After the 2 mile warm-up from the Intermediate School I was ready to get right into the workout.  It didn't really bother me that people were trying to watch the game, I just figured I had my i-pod going and I would do my thing.

5 x 1 mile with 400m recovery

1-5:47- Feeling good

2-5:46-Start of my second repeat and start of the second half of the football game

3-5:39- 9:00 pm and 78 degrees, very nice

4-5:45- Feeling a little tired, got a quick drink

5-5:48- Glad to be done, but really still feeling pretty good.  The game got over on this repeat and they were not wasting much time turning the lights off.  I had to hurry to finish up.

Did 2.5 mile cool-down home

Overall, very pleased with this workout and I feel my running is going pretty good right now.  Hopefully, I can avoid any sickness or injuries the next few weeks and then see how things turn out in the marathon.

Stratus-368

Ran 2 miles from the house up the La Verkin Twist is 16:30, back home in 15:30.

Nimbus-259

Pretty proud of myself this morning.  I got up before the crack of dawn and got in a good 12 mile run out past Hurricane Intermediate School, well I wouldn't really say it was that good, kind of on the slow side, but that is ok my legs are still feeling tired from the track workout Wednesday night and that 20 mile race last Saturday.

We are heading to Phoenix tonight, so no more running today.  I hope to get in 10 miles tomorrow, which will put me at 50 for the week.  I was hoping for a bit more, but I've just been listening to the body this week.  Actually getting pretty close to TAPER TIME!  I'll probably do 50 miles again next week, then bring it down to 40 and go from there.

I feel like I'm in as good of shape as I was last year, maybe even a little better, so the plan is to try to hit another PR this year at St. George.  I'll probably try to go out a little faster than I have the previous two years.

Cumulus-285

  9 miles easy in Phoenix

Cumulus-294

I'm really struggling today. Back feels very stiff and I ate a ton of junk food this weekend on our trip. Hopefully, a good run tonight, will help get some of this stuff out of my system. I've been feeling pretty good lately with my training, but I really need to have a few good more weeks.

6 miles tonight, ran over to Hurricane down to 400 South, then around the Chevron and back to La Verkin. Felt pretty good.

Rode bike to work this morning (no training wheels again! Just in case Mike or Bull were wondering?)

I plan on doing some 1000m repeats this afternoon, right after school, then probably easy most of the week. I would like to do another run down the marathon course Saturday around 13 to 15 miles with 8 to10 miles at marathon race pace.

Really good workout this afternoon.  Nice weather as it was trying to rain, had to deal with a strong headwind though.

Did 2.5 mile warm-up around La Verkin, kind of funny this dog followed me around for about mile.  Also, saw Hobie Call outside with one of his kids, I didn't stop to talk, but did say hi.  I think we will be in his ward when we move at the end of the month.  So maybe I can get to know him a little better.

Workout 1000m repeats La Verkin loop.  The plan is to do at least 3, with 3:00 rest

1-3:27  (5:26 pace) Pretty good start, strong head wind the first part of the loop.

2-3:24 (5:23) New PR

3-3:26 (5:27) Legs feeling tired, and thinking I am probably done

4-3:27 (5:26) A little extra rest and then decided to start this one,  the whole time I felt like I was running slow, but the time actually ended up being ok

5-3:22 (5:19)  New PR. Took the shirt off and the I-pod and pushed the pace as best I could on tired legs. 

2.5 mile cool-down. 

I feel pretty good about this workout and plan on taking it easy for the next few days and then do another workout on Saturday.

Speedstar-170

Rode bike to work this morning., legs a little sore from the workout yesterday. 4 miles easy down through Confluence Park didn't feel very good, busy tonight working with my dad stretching the carpet in our new house.

Nimbus-263

6 miles up the La Verkin Twist and then a few miles up on top.  Pretty easy pace, temperatures a little on the warm side still.

Stratus-374

Ran over to the substation in Hurricane and back

Nimbus-267

Good workout this morning, met up with lots of people at the marathon finish. Mike's wife drove us up 14 miles. I took the first three miles easy as a warm-up then pushed the next three. The goal was to be under 6:00 min pace for 10 miles. Last year we did a similar run and I finished just over 59:00, so I was interested this morning to see where I'm at.

1-5:24- Ok, I got a little too excited on this mile, but I was trying to catch back up to everyone, after I had stretched and went the bathroom. Catch Bruce

2-5:32- Catch Mike

3-5:38-Still feeling good- Catch the wildbull

4-6:13- Winchester Hill

5-6:21-Stopped for a quick water break- Catch Marcie

6-5:40 Back to pushing the pace

7-6:00 Having some hip, calf, and stomach issues

8-5:53

9-5:51

10-5:59 Stopped and cooled off for a few seconds in somebody's sprinkler.

Time 58:37 average 5:52. Pretty happy with this workout.

Easy mile cool-down with Bill back to the park. Waited for everyone else to come in, which was fun.

Speedstar-184

I then took off for Cedar Mountain and just got back. We had a fun time driving Sunny's cousin's Rhino around all afternoon.

2 miles over to the bridge and back and then 3 miles with Sunny La Verkin 5k Loop.  Legs still feeling sore from the run on Saturday.

Cumulus-299

Average run, went from the house down Main Street, over past the gravel pit, then down a new trail in the Trails Subdivison, then came back through Confluence Park.  Legs sore and body feeling a little tired.  I'm getting a massage this Saturday so that will be nice.

Stratus-381

Pretty good workout tonight, especially considering the 96 degree + temperature while I was doing my mile repeats on the track.

Did 2.5 mile jog over to Hurricane High School, then did 3 x 1mile repeats with 400 meter recovery, plus a little longer rest.

1-5:34 Felt really good, but starting to overheat

2-5:41 Not feeling quite as good on this one

3-5:37 The effort was much harder than the first two, but the time was right there in the middle.

2.5 mile very easy home

This was a good workout and I'm feeling pretty good going into the marathon. I still don't really know what time to shoot for. Last year I ran 2:44:59 which was a PR by about 1:30 min. I really think I should be able to run faster than that this year, but how much I really don't know. I'll probably try to get in with a group running about 1:20-1:21 for the first half and see if I can hold on.

Speedstar-192

Rode bike to work this morning. 3 easy mile tonight with Sunny over to 600 North in Hurricane.

Nimbus-270

This was an ok race for me, I wanted to be a little cautious as we as are a week away from the marathon. Saw lots of fast guys at the start and figured I would have my work cut out just to be in the top 10.

Easy 2 mile warm-up

1-5:40- Found myself in 9th place behind. Logan, Aaron, Hayden, Dave Smith, Ryan, Mike, Jose, and some high school kid from Virgin Valley. I really didn't feel that great the first mile

2-5:44- Narrowed the gap between the Virgin Valley kid and Jose. I'm starting to feel a little better

3-5:46- With about a half mile to go, I passed both Jose and the Virgin Valley kid to move into 7th place. Now I'm finally feeling like I'm racing, but with this being only a 5k the race soon came to an end.

.1- .34

Overall, I was satisfied with my time 17:45 (5:42 average) and I was pretty pleased with my place considering the good competition. I still found it weird that I ran a faster time on the course they had last year, which was supposed to be a more difficult course.

Anyway, did 3 miles cool-down with Bill and cheered people on. Sunny ran and had a PR by over a 1 minute. Way to go Sunny!

Now it is off to get a massage with April, then back to packing this weekend. We close on our house on Wednesday, so we'll be moving a lot of stuff next week. I just need to be careful and not do too much especially this close to the marathon. Thankfully, lots of friends, family, and people in our ward will be helping us move and it is just across town, so we can make lots of short trips.

Last speed work before the marathon.  Ran 2.5 miles easy over to Hurricane High then did 3x 800 @ Yasso Pace, then 2.5 easy miles home

1-2:46- to slow, felt like I was still warming up

2-2:40 this felt better

3-2:43 Didn't push it too hard

According to the Yasso 800s idea, your marathon time should be around the same time you can run a set of 10 x 800's with 400m recovery.  So a 2:43 average on the 800s according to Yasso would put a person in the range to run 2:43:00 in a marathon.  Anyway, the last two years I did 800 repeats, but this year I switched and have been doing 1000 CV repeats which I've found to be better for me.  However, today I just wanted to run a few 800s to see where I'm at, and if I was to predict my marathon time off this workout I could be anywhere from 2:40 to 2:46 in the marathon, which seems about right.  A marathon is a long distance so lots of things can happen, but I'm going to go out focusing on running a PR.

Bronze- 2:44

Silver- 2:42

Gold- Sub 2:40

Speedstar- 199

Great night of sleep, probably one of the best I've had all year.  I was in bed by 9:20, didn't have to have a midnight snack, was able to sleep the entire night in the same place (a lot of nights, I been going between the bed and the couch, trying to find what is going to be most comfortable for my back and hip)

Woke up early and felt good, decided to go and do the La Verkin 5K loop, we are moving tomorrow, so I'm going to need to measure off a new La Verkin 5K loop from our new house.

Nimbus-273