Little Buddha

Probably my best Pah Tempe Hill Workout to date. When I started doing these .3 mile hill repeats in January of 2006 my times went something like this 3x hill 2:33, 2:33, 2:33. Over the past two years the times of course have come down, but last night was really good, and I think part of it was due to the fact I was running as it was getting dark and I was getting pretty scared. Well, I tricked myself into getting scared as I started each repeat I just imagined crazy things were coming out of the trees and were chasing me and I had to make it up the steep hill as fast as possible to the main highway and civilization. Anyway, I guess my scare tactics worked a little.

1.5 easy warm-up

1-2:14 felt easy

2-2:13

3-2:13

4-2:08-way too fast I thought, pretty sure I'll die now on 5 and 6

5-2:09-pretty dark now

6-2:06* New all time PR

As I said I was happy with the times, and I was also happy with the recovery in between I was taking 3:30 rest to job back down the hill. In the past, sometimes I would take up to 4:00 minutes.

Did 2 miles cool-down

DS Trainer-73

Easy 2.5 miles this morning, just to wake up the legs. I'm planning on doing a 10 to 12 mile run this afternoon, if it doesn't get to hot. Was kind of busy right after work, so I ran later this evening. I did an easy 8 miles out over 600 North trail, then down to the highway and back through Hurricane. My legs felt a little tired tonight.

Cumulus-158.8

Basketball this morning. I'm going to do a 4 mile tempo run tonight, then take it easy the next two days before the Trails Half Marathon on Saturday. Tonight I had Sunny drive me out to Anderson Junction then I did 7 miles back home. The goal was to run 4 mile repeats at a pace which I would consider threshold. I was a little worried about doing this workout, mainly because of the +100 degree temperature. I took some water, but still died in the heat.

1 mile warm-up. My hip was a little sore warming up and I was a little worried about doing the first mile.

1-5:24, this mile has some good downhill, which is really what I need some help learning how to run faster on. I felt pretty good on this one and the hip seemed to loosen up.

2-5:38 not as much downhill, more level. I only rested a minute between the first mile and this one, which now looking back I think might have drained me more for repeats 3 and 4

3-5:41 another mile with some good downhill, I had to move off the road twice, to avoid being ran over by crazy drivers.

At this point I was going to just be done with the mile repeats so I did an easy jog back to La Verkin up the hill and into town.

However, I decided to go ahead and try to do one more fast mile home.

4-5:48 I think this is the fastest I've ever run this mile which ends pretty much at my house.

Once home I did a very short cool down, and it the shower, I had company coming over and didn't have much time.

All in all, I was happy with the workout, and being able to run 4 in the heat. Next time I would like to be a little more consistent with the rest and recovery between miles.

DS Trainer-80

Nice run this afternoon, right after work. The temperature was decent right before a rain. I ran out past the Stake Farm, then back home. The run was 9 miles and I averaged 7:56, so just nice and relaxing. I had to miss the club run, because we were going to dinner with my in-laws to celebrate mine and Sunny's birthdays this past week.

Cumulus-167.5

Some soreness this morning in my hip-flexors.  I will do a few easy miles tonight, then see what the race brings tomorrow.

Didn't really know what to except from this race. Before the race I did 3 miles as a warm-up, plus I knew I wanted to get in some more miles this today, plus one of the buses was running behind and of course, the race started a half hour later than it was supposed. I talked a little bit with some of the workers after the race about needing to change the starting time to 6:00 am instead of 7:30, still pretty hot in St. George once the sun comes up.

Anyway, there wasn't a lot of competition in the race today. I knew Dave and Clyde would run faster than me and they started out at a good pace. I ran the first mile close to them, but then dropped back a bit. Ryan was also there pretty close behind me the first few miles.

1-5:42 felt good

2-6:04 slight uphill, pretty much running alone now.

3-5:50

4-6:11

5-6:00

6-6:13 another uphill, this course had a lot more hills than I thought it would.

10K split was 37:15

7-6:11 Coming out of the canyon and starting to hit the sun, and it is hot and muggy!

8-6:05

9-6:15

10-6:48 big hill, I just wanted to stop and walk, but I didn't! Got to the top of the hill and was really upset there wasn't a water stop there.

11- 6:12

12-6:34- pretty hot now and seem to be losing focus

13-6:48 another good hill to climb, and then home to the finish

Final time 1:21:18 (6:12 average)

Not the best time, but still a decent effort considering running pretty much the whole race alone, and the last 5 miles in the heat and tired.

After the race I did 2 more miles, basically walking a lot of it, because my hip was really bothering me.

Anyway, pretty happy with this week's training and being able to get in two good speed workouts.

DS Trainer-98

I was going to wear the Ohana, but they are starting to feel a little wore out.

With finishing 3rd overall, got a nice gift certificate from those good people at the St. George Running Center.