Little Buddha

Well, I did 8 miles this morning with the Dave, Bill, James, and Steve.  Since the St. George Marathon I've gotten pretty out of shape and have gained quite a bit of weight.  I really ballooned over the break, I was really shocked when I got on the scale last night and weighed 162, that is almost a record high.  I think I was 165 for awhile when Sunny was pregnant with Jansen.  Anyway now that the new year is here I guess it is time to get back to running and eating better.  I felt pretty sore and stiff on the run this morning so I turned back early, it will take some time to get back into shape, but I'm confident I can lose the weight and get back to running more competitively again.  My pace was pretty good the first 4 miles around 7:20 average, but I slowed down a lot the second 4 miles. Overall pace was 8:00

Ran with Bill this afternoon, he came over to La Verkin and we ran up to the Overlook and then back down.  I was feeling pretty sore from the run yesterday, but I think I should be able to get back into shape within a few months. I've taken quite a bit of time off from running, pretty much ever since October I really haven't been that motivated or been very consistent with my training, but with the new year it is time to change that.

Ran 1 mile to measure a potential mile loop to use later for repeats.  Then did the loop down through Confluence Park, pretty windy today.  I didn't feel like running at all, but managed to get in my 6 miles for the day.

Good run this afternoon, even though I struggled making it out the door.  I was able to get in six miles for the day, so now I feel good about myself, especially considering the snow and colder weather this afternoon.  I ran over to 200 West in Hurricane then up past the middle school then home. 

Busy with Driver's Education and a trip to St. George this evening, didn't get my run in, so I might have to punish myself and run twice as far tomorrow.

Best run in 2009 so far.  I missed yesterday, so I went a little longer today, it was nice because I had a little more time tonight since I didn't do Driver's Education today.  I had Sunny drive me up to the start of the Hurricane Half and then I ran home, right at 10 miles.

1-7:08-gradual downhill

2-6:58

3-7:05

4-7:25 small hill 

5-7:13

6-7:38 another hill

7-8:02 gradual hill

8-6:58 start of the downhill

9-6:21 steep downhill

10-6:36 first half gradual downhill, second half flat

 Overall time 1:11:32 average 7:09

I think this would be a good run to do more often as it gives me a variety of small gradual uphills, steep downhills, and some flat boring sections.

I felt pretty good except for my right hip, which I think might just be from a lack of stretching and also carrying some extra weight in the mid-section.  Anyway, glad to have this one in the bank and now I can enjoy watching the Jazz tonight.


 

I was really sore today, from my run yesterday so I took it very easy and only did 4 miles, not a lot but better than nothing.

No run today.Basketball this morning

Pretty good 10 mile run this afternoon.  Body still feeling pretty sore, but managed to run up over 600 North trail and then back into Hurricane and then home by way of Pah Tempe.  This was a decent week, still took days off on Wednesday and Friday, maybe next week I'll be able to go everyday.

Day 1 of my 18 week schedule leading up to the Ogden Marathon. I did a two mile warm-up then 3 x Pah Tempe Hill Repeats. Then a two mile cool-down.

1-2:10 quite a bit faster than I thought it would be and actually faster than it should have been. I paid for it on the next two

2-2:13 struggling

3-2:16 well let's go home

Eventually, I will work up to doing around 6 to 7 of these maybe even 8, but today 3 was enough.

I signed up for the Painter's 5K this weekend. Last year I ran in the high 18's I think 18:48, so I'm hoping to at least be in that range this year, but it is hard to say where I'm at exactly. In a way it will be nice to run a race and maybe it will help motivate me some more.

Ran over to the library and checked out most of the DVD's from the first season of 24. Yes, I am kind of behind the times on this series, but decided I might try to watch a few episodes, since the Jazz aren't playing tonight. anyway it gave me a reason to go for a run 3 miles over and 3 miles back, legs feeling a little tired from yesterday's workout.

Just an easy 3 miles tonight, pretty busy

Good 8 mile run with the club tonight, went up through Washington Overpass, out on some trails which felt good.  Pace was just right for me.  I'm starting to feel a little better with my running.  I've lost 8 pounds since Christmas, but still carrying around way too much weight.  I'm sure once I get to doing some longer runs, the weight will come off quick.

Went and played basketball this morning, really good workout, especially after the run last night. I'll probably do 5 to 7 miles easy miles this afternoon. I'm really not that concerned with the 5K race tomorrow. I would just like to be under 19:00.

Just did an easy 3 with Sunny, pushing Jarren in the stroller.  Legs feeling a little tired.

Well, the start of the 2009 racing season, was decent for me. I didn't figure I was in very good shape and I was concerned about racing a half marathon, so I opted for the 5K like I did last year. My hope was to break 19 and finish better than 8th which I placed last year. Last year I ran 18:48, and I figured this year would be around that time if not a little slower, due to the extra weight gain over the last few months. I did a 2 mile warm-up with Austin, Dave, James, and Hayden. I stood around and watched the half start, and then got ready for the 5k start. I saw an old Rick teammate at the start Melody (Shepard) Jensen, so that was fun to talk to her.

The race started out fast like 5k's do. However, it was pretty clear from the start that Austin was going to win.

1-5:43 After the first mile I was in 4th place. Austin, John?, and Lindsey were ahead, but shortly after the first mile I passed John and Lindsey.

2-5:58 (11:41) Lindsey stayed right with me, through this mile. Last year I really struggled on the second mile, but this year was better

3-5:55 (17:37) Good mile on the trail, just focused on maintaining pace and put a small gap on Lindsey

.1-34 (18:11) 5:52 average

Chip time had 18:09, 2nd place overall, 1st age division

Overall pleased with the race and a positive step in the process of getting back into shape.

After the race I ran 7.5 miles out on the half marathon course. I got out to Bloomington and saw the leaders coming back, then I saw Marcie J, so I went and ran with her, it was nice to get in the extra miles, plus it made the race go by faster for her.

This was a pretty good week.  My mileage was close to my goal of 40 for the week.  I felt pretty good about the hill repeats on Monday, and felt even better about the race today.  Next week I plan on doing some 1000 repeats.

Ran from Brentwood  Bowling to the house, up over 600 North.  I had quite the headwind most of the way, but overall pretty nice weather especially for January.  The pace wasn't great, but I was feeling a little sore and tight from the 5k on Saturday.

No run today, got home from Driver's Ed at 6, and found out I had to go with the Young Men for an activity that lasted most of the night.  By the time I got home, I just didn't feel up to running.

Basketball this morning, hope to get in a run this afternoon. Another busy day but did an easy 3 miles with Sunny this evening.

Not much time tonight, but got in a quick 5 miles in the light rain, which was nice.

Went and played basketball this morning, really good workout this morning.  Aiming for around 6 miles this afternoon, I might do some 1000s if I feel up to it.

Well, this week didn't go as well as I had hoped for.  I just struggled this week finding the time and desire to run.  

 I did have a good workout this afternoon.  I ran 6 miles up to through Toquerville toward Anderson Junction.  It was a good steady hill climb most of the way, but I averaged 8 minute pace for the 6 miles, so I was pleased with that.  After 6 miles out, I turned around stretched for a little bit, then did 2x2 miles with a .5 mile recovery jog in between.

1st repeat

1-5:50

2-6:05 (11:55)

2nd repeat

1-6:12

2-5:53 (12:06) 

Easy jog home.  My body was pretty sore from the 6 miles and then I felt like the 2 mile repeats beat me up even more, but hopefully some rest today and tomorrow will make me feel better for next week. 

Basketball this morning, got beat up pretty good. Chilly 7 mile run tonight over to Hurricane and back home.  Right hip was hurting.

Only 1 mile on the treadmill, my right knee was in quite a bit of pain from a basketball injury on Monday, so I pretty much turned the treadmill off and went in and watched the Jazz lose to the Spurs.

Not much of a run tonight, just glad I got the miles in, especially considering I didn't even feel like going for a run.  Went around La Verkin, then up by the swimming pool in Hurricane.  Hip and knee both sore.

7 mile club run tonight, up over the parkway.  I felt pretty good, always nice to have new shoes.  I cut back early with Scott, and Steve.

Nice easy 5 miles this morning.

9 miles this morning over to Hurricane 1150 West loop and back home.  Felt ok, right hip hurting a bit.  I'll probably sign up for Ogden today.

Good run tonight, actually two different runs.  I ran out to my school in 32:00 4.5 miles 7:06 average, so I was happy with that a little quicker than I usually run.  Then I put some grades in the computer for about 20 minutes, used the bathroom, got a drink and then ran 4.5 miles home, pushed to run negative split home hit 31:17 so a 6:57 average.

Did the La Verkin 5k loop this morning, at least I think that was the route as I was still pretty much asleep. The morning runs are rough on my ankle and other joints, seems like it takes me forever to get warmed up.

Decent run tonight, went over 600 North trail to the new Maverick store where Sunny picked me up.  Pace was 7:45, which was ok.  I went into the running store this afternoon to visit with Steve. We talked a little about the Grand Slam, and I think maybe I will not do it this year.  I think I'll just focus on the following:

1. Run a decent Ogden

2. Continue to lose the weight

3. Increase the mileage 

4. Work on developing some speed over the summer, try to run some fast 10K's and halves,

5.  Shoot for sub 2:40 this fall at St. George. 

Basketball this morning. Planning of Pah Tempe Hill Repeats this afternoon.

I didn't get a run in this afternoon.  I got home from work and my father in-law was at my house ready to help me move a bunch of dirt for the basketball pad we will be building later this spring hopefully.  Actually worked out pretty good, I have a new neighbor that is building a house right next to me, so we are taking a bunch of the dirt he doesn't need and leveling off a place for a nice court.  It is going to be about 30 x 30 so it will be a decent size for the kids to play on.

After working for a few hours I was pretty beat, plus we had a party tonight for Jordan's 13th birthday.  Yep, we've got a teenager in the house now.  Anyway, I'm just ready for bed now, I was feeling a little sick yesterday and it seems to be a little worse today.

Still feeling sick, but decided to still go to the club run.  We did a trail run which was right around 9 miles.  I didn't feel too bad, ran the last 5 miles with Logan as his hammy was still bothering him.  About half way into the run I tweaked my right ankle, but I was still able to run on it without much pain.

No run today as I've been sick.  I came home from work and hit the bed.  Hope to be feeling good enough tomorrow to get in a few miles.  I would at least like to hit 40 miles for the week.  My week started off pretty good, but being the sick the last few days hasn't been good.

Still not feeling very good, but decided to go out and try a run.  I ran over to Hurricane High then did a mile around the track then ran home, pace was very slow.  Now I hope to just rest up and get over this cold by next week.

Feeling quite a bit better this morning, went and played basketball and planning on some miles tonight.

Decent run tonight.  After taking the big screen T.V. to the landfill, Sunny dropped me off at the new Maverik.  From there I did an easy 3 miles up to Sky Mountain Golf Course, then did 2 miles at a quicker pace 6:12, and 6:30, then another easy mile through Hurricane, then one more mile in 6:14 followed by 1.5 easy miles home.  Still had some coughing issues, but I think I'm starting to feel better. 

Had an adventure today.  Started out with .5 miles then turned around and went back home to get on a hat (still getting over being sick, so I had on the extra layers)  Then I headed up the La Verkin Twist, but decided to turn off on to a side trail I've never been on, well the trail didn't go very far and there I was left to do some cross country running.  I ended up on top of a little hill, then made my way down to a little gully, but I had to do some free climbing to get down a 20 foot drop off.  Anyway, I was thinking the whole time, how can I only be a few miles from home and down in a place like this that seems so remote.  After some more climbing I was able to get back to another trail that lead to a more familiar area and then I made it back to the highway and extended the run down through Confluence Park.  All in all a pretty easy 7.5 mile run.

Basketball this morning.

Good workout this afternoon, not much time since I had to be back to school for Parent/Teacher conferences at 5:00.  Anyway the schedule called for 5x1000m repeats @CV pace with 2:00 min recovery.  I haven't done any 1000 meter repeats yet this year, so I was a little nervous about how this workout would go.

I did a 2 mile warm-up then got started

1-3:29 (5:36 pace)

2-3:24 (5:28 pace)

3-3:29 (5:36 pace)

4-3:30 (5:37 pace)

I didn't have the time and energy to do one more, so I figured I better stop at 4 and be happy with what I did.

Did 1.5 mile cool-down home, now back to PT conferences, yes I did take a shower.

Good club run up through the Parkway and back down through Green Springs.  Had some shoe/sock issues which made the run a little uncomfortable, along with a full stomach from a big lunch at Pasta Factory with Sunny.

Basketball this morning, got hit in the stomach now I'm not feeling too good.

4 easy miles this evening around La Verkin, ankle was bothering me. 

Ran with Bill and Steve this morning, we went down River Road, then back on the trail to the east and then back to the store.  Bill and I extended 3.5 miles more to make it 11.5  I had on way too many layers of clothing and overheated pretty bad.  This was a pretty good week of training for me, but my legs and hips are a little tired, so a couple days of rest will be nice.

Basketball this morning.  This evening ran out to the school and graded some papers didn't feel too good on the way out, so I had Sunny come pick me up so not as many miles as planned.

No run today, still feeling sick.

Basketball this morning, still not feeling very good. Hope to run about 8 miles tonight.  Good run tonight, I had to go pick up the Driver's Ed car over by Desert Hills, so decided to run from there to do something different ran down to the river trail then over to River Road, then back on the trail to the Dixie Center then back up to the high school.  I felt pretty good and kept the average right around 7:30 pace for the entire run.

3 easy miles this morning around La Verkin, I still really struggle waking up and getting out the door, a little chilly this morning with the wind.

Couldn't go to the club run tonight, Sunny had a meeting which meant I needed to stay home, so I just did an easy 7 miles up the La Verkin Twist via the dirt trail, then came back down.  Pace was very slow, as the legs are feeling sore.  I've really been experiencing some pain in my right ankle which is the one I had bone fragments in a few years ago. 

Went and played ball this morning. I'm thinking about doing some 1600m repeats this afternoon, we'll see how I feel.

Well, I ran over to the high school and thought about doing some speed, but the body was just feeling too sore, so I decided it would be better just to take it easy and hopefully I'll feel better tomorrow.  I don't really know what it is, just feeling lots of pain in the legs, and hips.

Ten miles with the wildbull this morning.  Didn't wake up early enough to catch the other guys on their run, so decided just to do some miles over by the Dixie Center, the pace was right around 7:30.  Bill kept speeding up on me, but for the most part kept it under control.  The last mile we did pick it up quite a bit hit 6:14 and didn't feel too bad.  After I went over to the running store and paid off my Glycerin and ordered some Stratus, should be nice having some new shoes to train in, might be some of the reason my legs and hips have been hurting.  Most of my shoes have quite a few miles on them now.

Basketball this morning, pretty good workout this afternoon.  I ran from my school out to Sky Ranch, steady pace going out 4.5 miles, then did a 3 mile tempo run coming back.  Goal was to hit right around 19:00 (6:20 pace)

1-6:14 good start a little uphill

2-6:06 some downhill

3-6:22 most difficult mile, flat and a slight headwind

18:42 overall (6:14 pace)

1.5 easy cool-down

Absolutely beautiful afternoon, perfect for a run however my wife had different plans for me and I ended up taking Jansen for most of the afternoon, we went on a fun hike and went and practiced his golf swing a little.  I then had to teach a merit badge to the scouts tonight, and finally got my run in late tonight.  It wasn't much just an easy 5 miles.

Went to bed really hungry, then got up and played basketball for over an hour. Got home and weighed 150. The weight is coming off, just taking some time. The workout this afternoon is supposed to be Pah Tempe Hill repeats, so we'll see how that goes.

Did hill repeats, didn't really feel that good, but managed to do 5 which was 2 more than last time

2 miles warm-up 

1-2:16 didn't want the first one to be too fast

2-2:16

3-2:17

4-2:15 Wanted to be done on this one 

5-2:20 Ready to be done

Easy 2 mile cool down home 

Good club run up over the parkway through Green Springs.  I had some stomach issues most of the run, but managed to finish.  Legs were feeling a little tired from yesterday's workout.

70 minutes of basketball this morning, pretty tiring the last game was 3 on 3 full court.

Cold, windy 5 miles down through Confluence Park. 

I didn't feel like getting up extra early and having to be over to St. George by 6:00 am for a run, so I just went out this afternoon on the JEM Trail. I've never been on this trail and it was a pretty good run, except for the fact that my right hip and groin was hurting for much of the run. The weather was decent but kind of windy. Anyway, ended up running 10 miles, but not at a real fast pace. The weight dropped to under 150 today after my run.

Basketball this morning. Tonight it was going to be an easy 6 miles, then I remembered 24 started at 7 tonight so I ran the last three miles around 6:40 pace.  I went up to 600 North trail, then back home.

Really good workout tonight, even though I wasn't really looking forward to running.  I had Sunny drive me out to Anderson Junction and then I did a two mile warm-up, then started from mile marker 5 and did a 4 mile tempo run.  The goal was just to try to average around 6:15 pace for the entire run.  However, I was feeling pretty good so I pushed the pace a little faster, which I think was fine. 

1-5:46

2-5:56

3-6:02

4-5:42

Overall 23:30 (average 5:52)

Two mile cool down

I'm going to take the next few days pretty easy and then see how the Lake to Lake Relay goes.

Basketball this morning, small numbers so played 3 on 3 full court again for an hour, got pretty tired. Came home from work pretty tired, so decided to take the night off and got some extra rest.

8 mile club run (7:35 pace) down to the river trail, then up River Road. Good group tonight, James, Bill, Nate, Paul from Michigan, Jeff Gardner, and a guy named Craig. The run was ok, but got a little tired running up the hill on River Road.

Basketball this morning

Fun relay today, everybody ran great and we took first overall. My legs went pretty good. I did leg 3 as my first leg, which consisted of running from Ivins over to the softball fields near Snow Canyon Parkway. When I started we were in second I didn't really close the gap at all on my leg, but pretty much maintained where we were.

1-5:27

2-5:33

3-5:52

4-5:52

5-6:29 some small hills

.65- 4:37

Overall 5.65 miles 33:53 (6:00 average)

I didn't feel very good after the 4th mile. I wasn't too excited for my next leg (leg #8) as I was still feeling tired from my first leg, plus I knew there would be some hill climbing.

1-5:53

2- 6:44 Washington Dam Road

3-6:08

4-6:26

.83- 5:37 Killer hill at the end. Nate and Bill were there to make sure I didn't walk up it, (thanks guys)

Overall 4.83 miles 30:51 (6:24 average)

Anyway, it was a fun event and I felt well organized. I hope to see this relay grow in the coming years. There were 38 teams this year and it was the first year, so I'm sure with more planning and getting the word out the number should go up quite a bit next year.

Way to go St. George Running Center Farm Team (Wildbull, Nate the Great, Little Budda, James, and Boy Wonder Hayden)

Took an extra day off after the race and the busy weekend.  Hopefully, I'll feel better tomorrow and get back to running.  I'm planning on running the Spectrum 10K Saturday, should be interesting to see what kind of shape I'm in compared to last year.

6 miles up the La Verkin Twist, then on the dirt trail past the gun club and back down past the new water tank.  Felt pretty good on the run.  Went and played basketball this evening.

Easy 4 mile run this morning.  Ran out past Jerry's house, then ended at the Intermediate School, where Sunny picked me up.  My legs and whole body felt pretty sore today during the run.

Slacker today!  I came home with no energy, legs feeling tired, so I just took the day off.  Went to Jansen's soccer game, then took it easy the rest of the night.

Went and played basketball this morning. This week hasn't been very good as far as my training. Plan on doing a few easy miles tonight, and then we'll see how things go tomorrow with the Spectrum 10K. I'm not sure if I'm in better or worse shape than last year at this same time either way the race should be fun.

Easy 6 miles over to Hurricane High and back home.  Watched the boys 3200m race.  Hayden led the race until the final lap, when Karl took off.  I felt bad for Hayden, he did all the work and Karl just drifted the whole race, didn't even look like he was working until the last 400 meters.  Talked to Dave and Ruth for a bit, then headed home. 

A very fun race for me today, not too often I ran fast enough to take first place, but I managed to today.  I was just able to edge out Nate Bundy by a few seconds to finish first overall.  I really wasn't feeling that great when I got up this morning, and really didn't know what to expect going into the race.  The last two years I've been right around 35:55, so I figured if I could be close to that I would be very happy.

My friend Steve Piccolo from college, (stevep on the blog) and I got to the park and then got on one of the first buses.  I was able to get in about 1.5 mile warm-up with James, Nate, Steve P., Bill, and Ruth.

It took a little longer than planned to get the race started, but it was nice visiting with people.  Pic told to me to shoot for a top 5 finish, and I just "we'll see" I knew there was some good competition between Nate, James, Lindsey, Ryan, Andy, John Wright and then some kids that looked like they were in high school.

1-5:05  Fast first mile, but I knew it would be steep downhill.  I was actually trying to hold back and I was in 4th place right behind Ryan.

2-5:38 (10:44)  I made a small move on this mile, and passed Lindsey, and opened up a small gap on Ryan, but not much.

3-5:25 (16:09)  This was probably my best mile, I was really focused here and caught the leader and passed him right after the mile marker, then worked on surging down the entire hill until the main highway.

4-5:44 (21:54)  I struggled a little through the neighborhood, and knew Nate, James, and Ryan would be closing on me before long.

5-5:53 (27:47)  I just kept trying to push and thinking how glad I was to be on Spring Break, I know that sounds weird, but I was really thinking about vacation time this week and enjoying some decent restaurants.  I just telling myself, finish strong then you can enjoy next week.

6-5:56 (33:44) Another mile struggling, and I caught a glimpse of Nate closing pretty fast on me.  I thought boy, it won't be long before he catches me and I don't want to get in a kicking contest with him.  So I started pushing a little harder just hoping to have enough to get to the finish line.

.22 1:10 (34:56)  (5:37 Average) Anyway, barely beat Nate, and Ryan and James were also right there.

When I saw my time I was pretty excited a full minute faster than my time last year, so that made me feel good, especially to know where I'm at compared to my fitness from this time last year.  I was also pretty excited to get a nice plaque and a free pair of shoes from the St. George Running Center (thanks Hooper!)

After the race I ran back and found Pic, he ran great and finished just over 42:00.  Going in his goal was 44:00, so I think he ran great, especially considering he is just getting back into running.

Overall, a fun race and nice to see so many of my running friends today, especially Mike Warren, who has taken some time off to heal, but is starting up again. 

Anyway, now it is off to enjoy Spring Break! 

Basketball this morning. Ran over 600 North trail to hole #13 at Sky Mountain, then back home 10 miles, took it very easy.  Feeling some right hip pain again.

7 easy miles this morning, still feeling some hip pain, so took it very easy.

7 miles this morning in Gilbert along the canal. I could tell my legs are on vacation. I felt pretty tired the entire time. I'm sure I've gained a few pounds the last few days, but it has been fun eating at some nice restaurants.

Traveled home today, pretty tired and not a good week of training at all.  Hopefully, I'll be able to get back on track next week. The next few weeks will be interesting as I will be teaching a Driver's Education class after school each night.

Ran 9 miles out along 600 North Trail to Brentwood Bowling Alley. Legs felt ok, I really would like to increase my mileage this week and I especially need to have some good weeks in April, if I hope to run decent at Ogden in 8 weeks.  Good to get back at it today, I gained a few pounds over the break, but hopefully it will come off.

6 miles in slow motion this morning.  I ran over to Hurricane High and back.  I'm glad I got up and attempted to run some miles, but man I was dragging.

5 easy miles this morning. Ran over to Hurricane High, then around 400 South then back on 700 West to Ace, where Sunny picked me up.  Only 5 miles, and the legs were feeling pretty tired.  I'm not sure why, but I've just been feeling really sluggish lately.  I think Spring Break threw my whole routine off.

Didn't run today, wasn't feeling that great once I got home from Driver's Education.

Went and played basketball this morning, took a pretty good fall on the hardwood, but nothing broken! No Driver's Ed tonight, so I should be able to get in a good run after work.

Discovered a new little trail called Nephi's Twist, anyway it ties into the trail that I've ran a few times down from the Gun Club.  Today I ran up the steep trail, actually walked most of it, then got up on top and ran over to the Overlook Road, then back down another trail.  The wind was still really whipping out here.  Also, dealing with hip pain again which is no fun. 

An ok 20 mile run down the marathon course. I haven't done a run this long since the marathon, so I was pretty nervous how it would go, but overall it was pretty good 2:28 so 7:25 mile pace. Ran with James, Bill, and Clyde. Once we hit Winchester, the Wildbull took off. The rest of us just took it easy, I had to stop a time or two the last two miles, because I was feeling a little dizzy. I think it was just due to being tired and not used to that many miles. My right hip was bothering me again for much of the run, but I managed. Anyway, glad I got the miles in. I might run a few more this afternoon with Sunny to hit 60 for the week.

Ran 3 miles in 31:00 with Sunny, pushing Jarren in the stroller. Very nice temp's outside this afternoon.

Went and played basketball this morning. Was happy I woke up and my house was still in La Verkin, the wind was very strong last night.

Not much time tonight, but did 3 easy miles over past the Substation, then decided to do a 2 mile tempo back into a strong headwind.  I felt good with the tempo, considering the strong wind, and running on legs still tired from Saturday's long run.

1-5:50

2-5:53

Easy 1 mile cool down home. 

Ran 3 miles with Sunny, pushing Jarren in the stroller.  Jansen did a good job riding his bike along, he has really come a long way.

After I dropped them off I ran an easy 2.5 miles more. 

Really good morning of basketball, was quite tired after an hour.

Ran with Jeff, Steve, Nate, and James we went down River Road to the river trail then back up 2450, good run extended a mile with James.  Nice temps, even took my shirt off to scare some people.  The Little Budda needs some sun.

Woke up late for basketball, but still managed just over an hour. The weight has been coming down a little this week.

Ran over to Hurricane High School and back home 6 miles pretty easy. 

13 miles easy this morning with Bill out around Sand Hollow from the Bowling Alley.  Bill kept wanting to pick up the pace, but I kept him under control.

4 miles this morning.  Hip pain has returned.  I just signed up for the Run for Kids 10K, but not sure how to race it and try to get in some decent miles for the day.

Option 1- Run 12 miles over to the race from La Verkin, then do the 10K, then 2 mile cool-down (20 miles)

Option 2- Run the course as a warm-up 6 miles, then race the course 6 miles, then do a cool-down on the course 6 miles (18 miles)

Option 3- Short warm-up 2 miles, race hard 6 miles, Run home after the race (probably on tired legs) 20 miles.

Any ideas?

Slacker tonight, too busy watching the NCAA championship game.  I was really hoping Michigan State would win, but it wasn't even close.  In fact, I kept switching between the game and 24.

Good 7 mile run this morning. I ran over to the high school and back, which was 6, then decided to add the mile loop past the stake center and up along 100 East.

Pretty good workout tonight.  I decided to do 5x1000m @ CV pace with 2:00 min rest

2.5 mile warm-up

1-3:31 (5:39 pace) Felt easy

2-3:33 (5:42 pace) Too relaxed

3-3:27 (5:33 pace) Picked it up here and started to feel a little tired

4-3:26 (5:31 pace) Good repeat here

5-3:23 (5:26 pace) Gave myself an extra minute rest on the recovery, then pushed it hard, legs tired on this one.

1 mile cool-down home, then 2 miles easy after dinner with Sunny.

Overall, a good day of training. 

Went and played basketball this morning. Hope to get in some miles tonight, legs feel pretty good after a big day yesterday.

Just an easy 3 miles tonight, wanted to be home in time to watch the Jazz game, plus wanted to recover a little from yesterday.

Ran over to the Hurricane Cemetery and back, easy 4 miles.

Ran 1 mile with Steve and Brett. Did 7 easy miles around the parkway.  I had to stop at the park in Washington to use the bathroom, didn't really feel that good today on the run. 

Slept in this morning.  Did 8 miles tonight from the house over to the new Walmart, via 600 North trail.  Decided to throw in 2 miles of tempo, toward the end.  Nice and easy 6:23 and 6:24.  Should be interesting to see how the race goes tomorrow.

Really, wasn't feeling up for this race. I had a rough night sleeping and was a little tired and sick from doing a lot of yard work yesterday afternoon and then doing an 8 mile run late last night. When I woke up and heard it was raining I thought that would be a good enough excuse to miss the race. However, since I had paid the entry fee already, I forced myself to get out of bed and made it over to the race.

I did an easy 2 mile warm-up with Austin, a little bit with Bill and Steve

1-5:51 Feeling pretty good. Austin took off from the start, which I figured he would. Steve and I were running together.

2-5:35 Another good mile

3-6:05 A short hill in this section. Steve put about 5 seconds on me here

4-6:15 Start of the big hill, not really feeling like I'm in a race

5-6:53 This is the most difficult part of this race, pretty much uphill the entire mile.

6-6:21 Just cruising along. Steve is about 20 seconds ahead, but at this point I have no real desire to try to push the pace and catch him

.2-.40

Overall 37:42 (6:04 average) 3rd overall and second age group.

I wasn't disappointed with my time or place, but I really didn't feel like it was my best effort either. Anyway it was good to get in some quicker miles.

1 mile walk/jog cool down

One nice thing about the blog is I can go back and read my race reports from previous years. I didn't run this race last year because I was injured, but in 2007 I ran 37:34 with much better weather. Interesting my race, splits and attitude were all about the same in 2007.

2006 ran 38:40. so still a minute faster this year and I didn't even feel good. 

Went out tonight and did 4 easy miles to put me right at 60 for the week. My body is telling me 60 miles a week right now is enough. I've really been bothered with hip/groin/SI joint problems again. Hopefully, some stretching tonight and tomorrow plus a day of rest will help. Ran in the new Speedstars tonight, they felt pretty good.

Ran up to the start of 600 North trail, easy 3 miles @ 7:45 pace.  Then did a 2 mile tempo back home.  Two weeks ago I ran 5:50 and 5:53 into a strong headwind.  Today was much better.

1-5:30

2-5:34

The best part of this run, was the fact that my little budda stomach was really hurting but didn't burst.  I was really surprised I didn't vomit considering my pre-workout snack, (while I was doing Driver's Education).  A bag of Doritos, a bottle of Pepsi, some Nacho Cheese Sunflower Seeds and 2 Reese's Peanut Butter Bunnies!

Anyway finished with an easy mile jog home, just in time to watch 24.

Ran down through Confluence Park, nice and easy.  I haven't felt very motivated this week, also been pretty busy yesterday and today.  Hopefully, I'll get some more miles tomorrow.

70 minutes of basketball this morning.

Chilly, windy evening in La Verkin.  I drove over to the Hurricane High track and did a two mile warm-up, then 3x1600m @ LT pace (6:00 min pace) with 400 m recovery

1-5:56 felt easy

2-5:53 another good repeat

3-5:47 

Easy 1 mile cool-down, should have done more, but I was getting cold. 

Ran 8 miles, did the Green Springs, Parkway loop in reverse.  The weather gave us a bit of everything, rain, sun, wind.  Had a good group Tyler, Steve, Brent, Ruth's brother John, and Jeff.  I felt pretty good tonight, considering the speed yesterday.

Basketball this morning for 90 minutes. Planning on some miles this evening. Tyler and I are meeting at 7:00 am tomorrow morning at Hurricane High School to go and run the Hurricane Half Course. We'll probably start two or three miles before the start of the course so we can get in 15 to 16 miles. Anybody else is welcome to come and join us.

Ran 6.5 miles this evening out past the rock pit, then down through Confluence Park, over to where Jordan is thinking about doing his project, then came back on Center Street to Main. 

Ran the Hurricane Half course this morning with Tyler, James, and Brent rode up with us. I felt pretty good, once we got going and my hip started to loosen up a bit, it has been bothering me quite a bit lately. The pace was comfortable 7:36 average, so decent considering a few of the hills. I had a chocolate cliff shot, which was very good! I ran back home from the high school to give me another 3 miles. I'll probably do a few this afternoon with Sunny to make it 60 for the week.

Did 2.5 miles with Sunny, pushing Jarren in the stroller, very windy. 

Basketball this morning. Feeling a little sick today, didn't really want to come to work, but it is more of a hassle to call a sub.

Real good workout tonight.  Jordan had ball practice at the high school, so I decided to do my 1000's tonight, instead of Wednesday as I was planning on doing.

It was still really hot when I started 90 degrees.  I did a 3 mile warm-up, then hit the track.  The plan was 6x1000 meters @ CV pace with 200 meters recovery, basically 2:00 minutes.

Interested to see how my times would compare on the track with my course in La Verkin.  1-3:30 (5:37 pace) Went out and felt pretty good on this first one

2-3:29  (5:36) Still feeling good

3-3:29  (5:36) Starting to warm-up, took a little longer recovery after this repeat.  I decided to take off my shirt which probably scared the other runners on the track, but the Little Budda needs some sun.

4-3:33  (5:42) Struggled

5-3:30  (5:37) Better and back on pace

6-3:30  (5:37) Worked pretty hard on this one, but still ended up with the same time.

I was pretty pleased with this workout for the following reasons.

1. I did this alone with nobody pushing me, which is how most of my workouts go

2. Warm temperatures

3.  Times were real consistent.

 Did 2 miles easy as a cool-down.

6 very slow easy miles tonight.  I'm suffering from some type of allergies or sinus infection.  It seems like I get this every year about May or when the weather turns really nice which it has this week.

Feeling a little better tonight, waited until it cooled off a little to get my run in.  I really didn't feel like running, after being sick for most of the day but did manage to get out.  Actually did the Hurricane Half 5K course twice.

The first time I drove my truck over to the high school, then ran the course backwards heading back to La Verkin.  Just took it easy time was 23:30.  Then I did 1.5 miles easy waiting for Sunny to get ready to run.

Then I paced Sunny as we ran the course back to the high school.  She did pretty good ran 29:12. She had a big day a total of 6 miles. 

Ran with the club tonight. Enjoyed running the first few miles of the run with Clyde and discussing the issue of prize money, or the lack of it (it almost brought me to tears)  Anyway, after about 3 miles Jeff and I cut the run short.  I was really struggling with my cough and wasn't feeling too good.  I was just happy to get in the miles I did this afternoon.

Another very difficult night of sleeping. I've been taking all kinds of medicine, but nothing seems to be helping this cough. Anyway, hope to run a few easy miles tonight, then do a longer run tomorrow with the guys. The week started off great and I thought maybe I would hit 70 miles, this week, but it is looking more like I'll be around 60, which I guess is ok. I've been more consistent this year as compared to last year at this same time.

Well, I came home and slept for a few hours, still not feeling very good.  Really strange the muscles in my legs have been cramping up, even when I'm just laying down.

I did go out and run 5.5 miles tonight, but I'm not sure about doing the long run tomorrow with the guys.  I guess I'll see how the night goes.

Busy morning and still not feeling good only did 2 miles.

Did 8 miles in Salt Lake.

This week started out good, but I was sick toward the end of the week, and didn't get in a long run or as many miles as I wanted to. 

3 miles alone, 3 miles pushing Jarren in the stroller with Sunny.  I felt terrible both times. Hope to start feeling better soon.

Still only feeling about 85%, but attempted a tempo run tonight.  I did 3 easy miles up the La Verkin Twist, if you can call running uphill easy.  Once on top I started a 4 mile tempo run back down into a strong headwind. (hope we don't have one Saturday).

1- 6:06 a little uphill, but mostly downhill

2- 5:43 fast downhill, but not pushing it too hard

3- 5:48 more downhill, once again just trying to relax, in between coughing my head off

4- 6:13 flat mile through La Verkin

23:51

Easy 2 miles cool down.  Good workout but I'm still feeling sick, maybe I have the swine flu.

Basketball for 80 minutes this morning.  Legs felt tired tonight, only did 5 miles easy up to the baseball field and back. Cough was a little better today, but still feeling a little sick.

Good run with Nate, Jeff, and Kyle tonight down through Washington back to the store past the fire station.

Basketball this morning.

Just got signed up for the St. George Marathon. Still thinking about possibly doing the Utah Grand Slam. I guess I'll see how Ogden goes. I've been more consistent this year, but still haven't hit enough longer runs. I really don't know what to expect at Ogden, but think I'm in good enough shape to at least break 3:00

Ran 6 miles tonight.  Went 3 miles out toward Toquerville, first mile downhill, then 1 mile climb, then 1 mile flat.  Ran out in 24:30 back in 24:30, just focused on keeping it easy.  I had some hip pain during the run along with the cough still.  I hope those two things aren't too bad tomorrow for the Hurricane Half Race.  I'm really hoping to just run faster than I did two years ago 1:19:55.

Well, today was the Hurricane Half. I knew going in that I would run better than last year, since I was still coming off a calf injury, however I was still concerned since I have been sick the last few weeks.

Did a two mile warm-up

1-5:59 Trying to stay relaxed running with Tyler. Dave Smith, a guy from Vegas, a guy from Provo, Mike Schramm, and Decker all started out ahead of me.

2-5:55 Catch the Provo guy and Decker

3-5:57 Picked up the pace a little on Tyler

4-6:10 Feeling pretty good

5-6:14 a couple of rollers through Virgin

6-6:29 took half of a chocolate Cliffshot then got the other half all over my hand, which then bugged me for the next 1.5 miles

7-6:36 By the top of the hill I was able to catch Mike Schramm and went by him feeling pretty good, I was now in 3rd place and really not too far from the leaders. Dave Smith was leading by about 30 second, the next guy had about 20 second on me

8-6:01 Start of the downhill and still feeling like the legs had a lot left in them

9-5:33 Doing good

10-5:47 another good mile

11-6:34 Coming through La Verkin I was feeling ok, still in 3rd place, but once I turned back onto the highway I started losing it mentally probably more than anything, but the legs and hip were cramping up a bit

12-7:52 I got to the aid station and just stopped took a Gatorade, drank the whole thing, and then a water which I dumped over my head. While stopped Mike and Nate passed me. I waited for Tyler and then took off with him, we ran together for a bit and then I encouraged him to continue pushing it.

13- 6:53 Just an easy mile to the finish

.25- 1:41

1:21:50 (6:20 average) 6th overall, 3rd age division

Did 3 miles with Bill and Cody back to La Verkin, to put me at 60 for the week.

So overall, just an average race. I was really feeling pretty good with everything until mile 12. Anyway, I'm not going to get too down, however I am a little concerned if I'm ready for a full marathon in two weeks in Ogden. I think for the Ogden the plan will be to just take it nice and easy the first half, enjoy it and then see what the second half brings.

	2009	2008	2007	2006
1	5:59	6:01	6:09	5:29
2	5:55	5:47	5:59	5:37
3	5:57	5:59	6:11	6:18
4	6:10	6:23	6:14	6:30
5	6:13	6:23	6:16	6:19
6	6:29	6:42	6:21	6:26
7	6:36	7:08	6:30	6:41
8	6:01	6:42	6:04	6:18
9	5:33	5:44	5:29	5:07
10	5:47	6:22	5:43	6:14
11	6:34	7:07	6:18	5:59
12	7:52	7:56	6:35	6:47
13	6:53	7:04	6:00	6:58
.1	1:41
Final Time	1:21:49	1:25:35	1:19:55	1:20:49

 
I thought it would be interesting to just put my splits in here over the last four years running this course.  I really wish they would spend a little time and get the course measured and marked better.  The last 3 years I've ran with my Garmin and feel like it has been more accurate than where they are putting out the mile markers.  It seems like the start line has changed a few times, and the first two miles are always off.

3 easy miles this morning. I just posted a table on my Hurricane Half Race Report with my splits for the Hurricane Half over the last four years. It seems this race always has the mile markers off.

Easy 3.5 miles tonight, legs still a little sore from the race Saturday.

Starting to think more about the Ogden Marathon.  My 18 week build up has been about the same as my 18 weeks last year leading up to St. George.  Overall mileage has been similar, I think some of my workouts have been a little better this spring, but the longer runs have not been as good.  Ogden will be my 6th marathon, so I've still got lots to learn about racing a marathon and training for one.  The main reason I wanted to do Ogden was to try a different marathon and one in the spring, which would help me build a good base of miles heading into the summer.  I am going to have a very busy summer, but I would really like to train harder for St. George this fall.

Looking back here are my different marathons

1st- St. George 2004- 3:07:30  Didn't really train for this marathon, longest training run was 13 miles, and I basically just ran for the experience.  Ran with the clif bar pacers the first 22 miles.

2nd- Boston 2006- 3:06:45  4 months of training and coming off ankle surgery.  This was more about having a good time and experience.  This is when I was just getting into running again and had joined the St. George Running Club

3rd- St. George 2006- 2:46:11 Big Breakthrough Race, this was after a good summer of training.

4th- St. George 2007- 2:44:59 A good race and my PR, but struggled with hip pain for much of the race.

5th- St. George 2008- 3:07:27 This is the one nobody wants to remember, cold, wind, rain, cramping, walking, and a big BUMMER race.

So I guess looking back on these marathons, I would expect to be anywhere between 2:40 to 3:10 come next Saturday.  Hopefully, closer to 2:40 than 3:10.

Easy 4.5 miles, it is back to being busy.  I just got called to be in the young men's again.  This time I'll be working with the 16 and 17 year olds.

Last Sunday, I got called to be over the Venturing Program, so now I'll be working with the Priest Quorum on Tuesday Nights. This should be a fun calling, but will keep me busy, just like when I was scoutmaster. Sunny got called to be the 2nd counselor in the Primary, so she'll be pretty busy also. Just hope to be able to fit it all in this summer.

1. 1 Utah Geography class a full week up in Salt Lake

2. 5 Computer Classes

3. Week long trip to Maui!

4. Week long trip to Colorado!

5. 4 day trip to California!

6. Driver's Education- got to pay for all the vacations rigth?

7. Train for a sub 2:40 marathon at St. George.

Easy 5 miles tonight, did 2 with Jarren in the stroller then 3 easy miles on the La Verkin 5K loop.  Right hip was bothering me again, not good.

It is my son Jansen's birthday today, so I got up early to do my workout, probably will not be at running club tonight. Anyway I did 3 easy miles up to the substation in Hurricane, then did a 2 mile tempo run, then 2 miles easy cool-down.

Tempo Overall  11:39 (5:49 average)

1-5:50 a little headwind

2-5:47 big time crosswind, running over the bridge

A few weeks ago I ran 5:34, 5:30 but was pushing the pace a lot harder and with no wind.  This morning I just felt pretty comfortable, which I guess is a good sign.  Another good sign is the weight is continuing to drop.  I think once summer rolls around and I increase the miles, the Little Buddha should drop down below 140.

Felt pretty good tonight, only a little hip pain did 8 miles easy over to Hurricane and around then back home average was 7:45 pace.

9 easy miles this morning with Mike, Bill, Clyde, and James.  We met at Brentwood and ran out to Sand Hollow, Clyde extended around the lake, but the rest of us cut over the dam and then came back on the road.  The place was very busy with the tri going on.  The run felt pretty good and little hip pain at the end.

Easy 3 miles tonight, the weight bounced back up over the weekend, hopefully it will drop again mid-week in time for the marathon.  Either way I'm feeling pretty good, the plan is to just keep it easy this week and make sure the legs feel good for Saturday.  I'm thinking I don't want to go out any faster than 1:25 for the first half.  My training has been decent, but I don't want to die the second half, I would like to be able to hit some good miles coming down the canyon, I guess we'll just see what happens.

Busy night, got home late from Young Men's, then decided to do one last hard workout to wake up the legs for Ogden.  I did 3 miles easy up to the substation then did my 2 mile tempo run back to La Verkin then 1 easy mile cool-down.  This is the 4th time I've done this workout and also the fastest. 

1st mile- 5:21 and at times down around 4:45 pace

2nd mile- 5:31 also dropped the pace below 5 min a few times

Everything felt really good tonight, so I just decided to push it a little harder, now the rest of the week will be very, very easy.

March 30- 5:50, 5:53

April 13- 5:30, 5:34 

May 7- 5:50, 5:47

May 12- 5:21, 5:31 

3 miles easy with Sunny, ran almost to the bridge and back.  I'm getting excited for the marathon.  I feel like I'm ready, just want it to be a better experience than my last marathon.  I don't think it could be much worse than freezing rain and wind for 26 miles.  My plan is to try to be conservative the first half and then try to run even or negative split the second half.  Hopefully, I can meet up with some people and work together.

Easy 4 mile loop around La Verkin.  Ran down through Overlook Subdivision, also extended over past Daybreak Subdivision then back on Main, good loop.  I missed the club run, but knew I only wanted to go 4 miles and take it easy.  I'm ready for the road trip tomorrow and the marathon.  It will actually be nice to drive 4 hours and be somewhere besides St. George still.  This past month I have logged over 53 hours of driver's education, and put almost 2000 miles on the driver's education car, this has been on top of my regular teaching day and trying to get ready for this marathon.  All I know is come next Friday I'll be more than ready for summer break.

No run today, drove up to Ogden with the Wildbull and got ready for the marathon

Well, the Ogden Marathon was a pretty good experience for me overall. When I signed up for Ogden the main goal was just to get my year started off with some good training. For the most part my weekly mileage was decent and should help me be able to transition into a good summer of training. I knew going into Ogden that I wasn't in good enough shape for a PR, but I figured I could be in the 2:50 to 2:55 range, which turned out to be correct. For me I really have had to find a balance between training, work, family and church time this spring. I've been working lots of extra hours trying to raise as much money as I can so our family can do some fun things this summer. Anyway on to the race.

The goal was to go out no faster than 1:25 for the half, and then hope to pick it up on the downhill miles later in the race.

Got up to the start and sat around the fire for an hour. I really wish they would start this race at 6 or 6:30.

1-6:29 Holding back

2-6:28 Still holding back, Wildbull is running with me

3-6:27 Feeling good and running with James

4-6:18

5-6:25

6-6:30

7-6:27

8-6:24 Start running with a guy I think his name was Dave, he just bought a second home in Ivins. James picks up the pace a little on me, which was fine. I knew he was going to have a great race, he has been training really good so I was excited for him.

9-6:17

10-6:32

11-6:59 Had a bathroom break here cost me about 40 seconds

12-6:14 Passed Bill Cobler and Bill Mandler here I think

13-6:29

Half 1:25:04 right on pace

14-6:26

15-6:51 this is the mile with the hill, but I did ok on it.

16-6:22

17-6:30

18-6:39 Think to myself ok I'm ready to really pick it up, however the legs just weren't responding

19-6:19 Body was actually feeling pretty good at this point.

20-6:27 (2:09:42) Still on sub 2:50 pace, so feeling pretty good about that

21-6:31 Not hitting the fast miles like I was hoping to

22-6:36 I think I met up with Sasha here at the aid station. He made sure I got some power aid and dumped me with water

23-6:33 (2:29:23) Still working on that sub 2:50 pace, but I really starting to heat up

24-7:19 least favorite part of the course the bike path weaving in and out of half marathoners

25-7:49 Worst mile, but didn't lose it completely mentally which was good

26-7:18 Felt like I was trying to pick it up, but nothing was happening

.3 on my Garmin 2:06

I kept looking at my watch and figured I could probably pull off a sub 2:54 if I pushed hard to the finish.

I was very surprised when the announcer said I was 11th overall, I had no idea what place I was in, especially running the first half behind so many people. It turns out I was actually 13th overall, which is still fine.

I guess the most disappointing thing about my race aside from the last three miles, was the fact I placed 4th in my age group and awards only went 3 deep. When I ran St. George in 2006 division awards went 10 deep and I finished 11th in my age group. In 2007 in St. George they changed awards to like 8 deep and I finished 9th, so I guess I should have known that would be my luck today.

Anyway overall a good experience. Bill ran great on a bad foot. James had a great new PR as did Scott. Mike also ran very good for only training for a few weeks. I'm glad I did the marathon, but now I'm ready to mainly focus on training until St. George. I plan on doing some more shorter races between now and then to try to increase my speed.