Little Buddha

Pretty good workout for me this morning. I've been wanting to get back on a better routine of doing 1000m repeats, mile repeats, Pah Tempe Hill repeats, and tempo runs. This morning I woke up at 6, but didn't feel too good, so I went back to sleep. Once 7 rolled around I felt a little better, so I headed out knowing that I wanted to do 1000m repeats on my new course I measured out here in La Verkin, but also knowing that Monday mornings..usually aren't that great as far as running goes. Anyway I did a 2.5 mile warm-up then got into the workout 5x1000m. The goal was to run between 3:33-3:38 which I figured would be close to my CV pace, with 1:30 rest in between each.

1-3:42 (5:57 pace)very first time running this route, so I was trying to figure out the correct pace and pick out landmarks

2-3:34 (5:44 pace) Much better effort here

3-3:35 (5:46 pace) Windy and feeling a little tired

4-3:37 (5:49 pace) Didn't feel good at all on this one

5-3:37 (5:49) Felt better, but figured this would be a good one to finish on.

The goal in the future is to get these times closer to 3:30 (5:38 pace) which I think I can do. 

Did a .5 mile cool down home, then went with Sunny and did the La Verkin 5k loop in 29:56 for more of a cool down.

Good start to the week and happy to get the legs moving.

I wanted to get in some more miles last night, but I spent much of the evening getting the Wii hooked up to the internet. I was able to download Super Mario Bros and Tecmo Bowl, so now I can enjoy some old school games. Once I got everything hooked up Sunny and I decided to go to the movie, so no run last night and got home pretty late

This morning we didn't get up too early, but drove up and ran from the highway up to the La Verkin Overlook 14:50 for the 1.5 miles uphill and then 28:50 for the entire run (9:36 pace)

Then Sunny, drove home and I did 3 miles at Tinman Tempo pace, (6:25) coming down the La Verkin Twist, felt pretty easy. Then .6 easy miles cool-down

4 easy miles tonight, up to McKell's then home, then over to the bridge and back.

An hour of basketball this morning, and then 2 very easy miles with Sunny and Jarren in the stroller to the fire hydrant and back.

Did some heavy lifting this morning picking up hay bales for my father-in-law for over an hour.

Ran up to the Hurricane Substation and back overall average was 7:40 for 4 miles

Cumulus

Planning to run with the club tonight. What time is it at?

7 miles with the club, had a large turnout tonight and the weather was very hot!

Stratus 

2 more miles with Sunny to the fire hydrant

Nimbus 

Did the La Verkin City Freedom Run 5K race.  I really had a hard time getting up this morning, and felt tired from the run last night.

Anyway, made it over to the start and saw there were hardly any people, so I figured I should be able to jog the race and win.  However, there was a younger college kid, that looked like he could be Sasha's younger brother (even though I don't even know if Sasha has younger brothers or sisters, and I figured even if he did, there would be little chance any of them would be in La Verkin on the 4th.  What made things more interesting was when the lady was explaining the course this kid asked a few questions and his voice and mannerisms were also just like Sasha.  So from the beginning he became Sasha junior to me.

We started and basically ran the first mile together me and Sasha Junior (after the race he said is name was  Teren Monson? I think visiting from Tempe, AZ)

1-5:36  Just wanted to see what the kid had, and figured maybe I would take it out hard and kill him off after the first mile.  At any rate I didn't want to lose in a race this small to some younger guy.

2-6:03 The plan seemed to work after the first mile, Teren started fading and by about 1.5 miles I had a pretty safe gap, which was good because my stomach was giving me some issues. So I kind of went more into tempo pace mode, not race pace mode

3-6:02 This mile felt pretty easy and I by this point had a pretty large gap on Sasha Junior at least a minute maybe more.

.13- 48  Course measured just a bit long, but not too bad considering there was no actuall starting or finishing line.  This was the second year they did the race and still very low numbers.

I went back after I finished and ran about the last .5 miles with Sunny, she finished fourth.  Then jogged one more easy mile home.

Now, here is the best part about the race.  Instead of a medal or trophy I got something I can really use, and Clyde would be happy for me.  I got a free meal from In and Out Burger, plus and In and Out Burger T-shirt.  I mean what better way to treat your winner than with a nice big, juicy burger.  I guess I know where I'll be heading for lunch.

Happy 4th to everyone!

Rough night sleeping in a tent with Jansen, up in Pine Valley. Got up at 4:45 and drove down toward Veyo and met up with Dave and Logan. We did a run down the marathon course. The first 13 miles went pretty good, as I was able to stay with Dave and Logan, of course they were running very easy, because of their long run yesterday.

At around mile 13 my right hip really started hurting, which is nothing new, anyway the pain was quite a bit worse this morning than it normally is, so I slowed way down and even stopped a few times for some stretching and walking. My average pace through 16 miles was 7:40 and then the last 2.5 were a bit slower.

James, Dave, and Logan drove back up and picked me up, which was nice.

Overall, an average run except for the last 5 miles. I'm feeling pretty good about the week. Good 1000m repeats Monday, a decent 5K race yesterday, and a long run today.

Cumulus-160

Needed 2.40 miles tonight, to make it 70 for the week, so Sunny and I did a little route over to 300 South then up to Main Street to 200 North then back on 300 West and cut over behind the church. Garmin hit 2.40 right when we stopped at home. Now it is time for dinner and a day of rest tomorrow!

Nimbus-194