Little Buddha

Today is the first day on my 18 week training schedule for St. George, and things are off to a decent start. The last few months I haven't been doing any high mileage, just basically staying between 30 to 50 miles a week and running races here and there. Actually, since the start of the new year I have ran 1 30K race, 3 half marathons, 2 10Ks, and 1 5 mile race. I'm planning on doing some more half's and 10k's over the summer and maybe even a 5k or two.

Anyway today the plan called for 4xhill repeats. I made the mistake of waiting until mid morning to get out, well I actually went and worked earlier this morning on a garage my father in-law is building, so that pushed my run back to about 10:30 (already hot! here in St. George by that time of day)

Warm-up over to Pah Tempe where I do the hill repeats, then I realized I really needed to go the bathroom, so I turned around and ran back home, did my thing, then jogged back over to Pah Tempe. Ended up being a 3 mile warm-up

1-2:10- Not bad to start with, this was the first time I have used my Garmin on this workout, so I was interested to see what the distance of the hill was. It was right about what I though .32 of a mile

2-2:11- The first part of this one felt really good

3-2:12- Notice a pattern? slowing down but not bad. I threw-up a little bit after this one, wasn't much, since I didn't have much in my stomach

4-2:13- I thought I really slowed down on this one, but really the time wasn't that bad, in fact the times for the whole workout are about where I thought I would be maybe even a little faster.

After the repeats did a mile cool down home.

Tonight I did another easy 4 miles over to Hurricane Middle School and back, after we went swimming down in the Virgin River with my family and extended family.   It was nice to go and cool off a little, I think it is going to be a pretty hot summer.

I did a run tonight, I will call the Gun Club Run.  Basically started from my house and ran out on 300 West, then up the La Verkin Twist (State Road 9 going to Zion National Park) anybody familiar with the area knows its is a good climb to the top.  I made it to the Gun Club turn off 3 miles in 24 minutes so I was happy with 8:00 minute mile average considering the uphill.  After a little stretching at the top, I told myself I wanted to push it on the way down and be home in 21 minutes for a 7:00 minute average going downhill, fairly easy, but there was a very hard headwind.  Anyway I made it home in 18 minutes so a lot faster than I was planning, but I was feeling pretty good, especially the first two miles

1-5:48

2-6:02

3-6:10

Like I mentioned we've had quite a bit of strong wind here today.  This morning I didn't get a run in, but I shingled a garage from 7:00 am to 12:00, which was quite the workout.  I'm pretty beat tonight, but planning on a track workout in the morning. 

Once again, I had difficulty getting out of bed and making my way over to PVHS for a track workout with Steve and Dave. However, I'm glad I made it over there. Last week I did 13 400s, so the goal this week was to complete 14.  I thought my workout went better this week, the times weren't much faster, but we really had some strong wind this morning.  Like last week, I broke the workout up into two sets, however this week I only took about a 3:30 rest between sets, last week was closer to 6:00 min between sets. James and Damon also showed up and also ran some 400s with us.  We did a 2.7 mile warm-up

1-1:20

2-1:18

3-1:20

4-1:20

5-1:18

6-1:18

7-1:17

8-1:19

9-1:18

10-1:24- I started way behind the group on this one, and lost all mental focus.

11-1:16

 12-1:15

13-1:20

14-1:18 

Overall, I was pretty pleased with the workout, especially considering the wind which I think might have slowed us down 1 to 2 seconds.  Finished with a 2 mile cool-down 

Easy run up to 600 North Trail at 3:00 pm ran about 1.5 miles out on the trail, then turned around and came back home. I was really feeling sore and tired on the run, busy day mowing lawns this morning, and finished roofing in-laws shop yesterday afternoon which I think might have added to the soreness, plus the 400s yesterday morning. Planning on running more miles in a few hours with the club. Ran with the club up above the golf course across the trails, down to Diagonal, then extended the run up to Snow Canyon Parkway and down through Steve's neighborhood. I felt a little better tonight compared to the run this afternoon.

An easy 6 this morning, didn't sleep very well last night, hip flexors sore. 2 easy miles tonight

Tough run this afternoon heat+wind=slow 8 mile run. I ran up and over 600 North Trail to the golf course, grabbed a drink on hole #13, then down to Brentwood Bowling Alley. (Nike 30/40 for a change)

I went out again tonight at 10:00 pm so I could get in 4 more miles and make it 60 for the week. (Nimbus)

Now, I feel pretty good about myself and my week.  Good hill workout on Monday and good 400 repeats on Wednesday, plus some other solid runs and a few good days of hard physical labor, so all in all a good first week to my summer schedule.