Little Buddha

Did 6x800 during my planning period, pretty nice temperature outside not too hot, but still warm, wanted to get this workout in before running with the team tonight. It has been good coaching, but at times I feel like I have altered my original marathon training program to do workouts with the kids. Anyway ran the following splits with a 400 meter jog recovery between

1-2:43

2-2:42

3-2:44

4-2:43

5-2:46- starting to hurt

6-2:47- hip flexor bothering me a little on the last one, so I eased up the last 200 meters. 1 mile warm-up, 1.5 miles recovery and .5 cool-down, will now go do some more easy miles while timing the cross country team during their workout. Ran .5 warm-up, then did 2x800 with the team, the kids were doing 5, but since I had done some earlier I just ran 2 to help pace the kids along.

1-2:45

2-2:36

Easy mile cool-down

Did a short warm-up then a 5K tempo run over the Swiss Days course ran it around 19:30, not exactly sure of the route but pretty close, might have ran a bit longer. Finished with a mile cool down, now I have Parent/Teacher Conferences this afternoon and this evening. Went out again this afternoon in the heat of the day left at 3:30 and ran from Chuckwalla up to the church at Wincester Hills, just under 5 miles going up took 41:05, really didn't feel that bad of course fighting traffic both going up and coming back down. Picked it up coming down tried to maintain goal marathon pace for entire 5 miles back

1-8:00 this was more than a mile

2-6:34 (14:36)

3-6:16 (20:53)

4-6:34 (27:27)

5-6:20 (33:48)

Felt pretty good running downhill the only complaint was the headwind I was running into and the heat.

Feeling a little tired today, so decided to use it as more of a rest day, only 3 miles. Need to listen to the body, especially with the marathon approaching.

Really good workout, decided to try doing the ladder workout that fellow blogger Chad has done a few times.

1.5 mile warm-up, then 3 sets of the following 1600, 800, 400, with 400 meter recovery jogs between each interval and set. I was pretty confident I could do two sets without really killing myself, so in my mind I kind of left it up in the air on doing the third set (would wait and see how I felt when I got to that point)

1st set

1600-5:38

800-2:46- maybe a little slow

400-1:17

2nd set

1600- 5:41 (2:51, 2:50)

800- 2:40

400- 1:17

Feeling pretty tired, but decide to give it a shot at another set

3rd set

1600-5:42 (2:51, 2:51)

800-2:45

400-1:17

1.5 mile cool down

Overall, felt pretty pleased with the workout, it is definately challenging, I also ran it around 12:30 so it was warm in the afternoon, probably low 80s

Easy 4.5 miles this afternoon, went down 300 west up past Farmer's Market up to 100 east then back across, down past Howard's to Pah Tempe (need to get back to doing my hill workouts down there) then home. Looking forward to the Swiss Days 5K tomorrow, should be interesting I haven't raced a 5K in probably two years.

Swiss Days 5K, 17:29 and 5th overall. I started off with about 1.5 miles of warm-up, still could have used a little more, it was kind of chilly. The start of my race was pretty good, but it was a faster pace than I was used to at the start, anyway I still got out pretty good ran the following

first mile-5:57

first mile had a few hills and some turns, after about half a mile I was in 7th place running with Hayden Hawks a sophomore from my team, dropped him before the 1st mile marker and focused on another high school runner from Pineview. Also ahead of me were Brandon Wignall, David Holt, Mike Schramm, and Logan Fielding,

2 mile- 5:32 shortly after the 1 mile mark I passed the Pineview runner then turned up into Santa Clara Heights, Steve Hooper was close on my tail and we kept pushing each other through the second and third mile all the way to the finish.

3 mile and the .1 to the finish- 6:00

I had to keep surging on Steve, as he ran a really good race, finished just ahead of him and Bill wasn't too far back.

Overall, I was pretty pleased with my time. I hadn't ran a 5K in quite some time, I think the last one was back when I was coaching in Colorado and I ran something around 19:27, so this showed the improvement I have been able to make over the last year. Interesting a year ago I was getting ready to have my ankle surgery, glad things are going much better this year.

After the race we (Steve, Bill, Logan, and Holt) went up and ran the marathon course down from Snow Canyon Entrance to the finish at the park 10.5 miles. I was thinking we would take it pretty easy, but we came down as a group at a pretty good pace.

1-7:01

2-13:07

3-6:30

4-6:32

5-6:36

6-6:18

After mile 6 I didn't have anymore road markers to time my splits so we were going off of Holt's Garmin

Miles 7,8, and 9 we were hitting around 5:45, and the last mile was under 5:40

Total run was just over 67 minutes.