my makeup may be flaking

I did 5.5 in the morning (Liberty Park). Then 8.5 in the evening (shoreline trail).

9.5 in the morning.

I also did a 4.6 mile tempo run in the evening. This was a pretty hilly route going around campus. I started out going up hill at about 7minute pace then ran the last three miles at around 5:40/mile (downhill). My total time was 28:25.

4 in the morning then 11 up Dr Creek/shoreline in the evening. I ran down dry creek very fast. The mountain bikers could not keep up.

Four loops of Sugarhouse

I didn't have high expectation for this race. I haven't been feeling great, I've been badly dehydrated all the time. Plus, I've been sick and had limited speed work. I felt that a good result would be anything under 17 minutes. I got up at 6:20am and ran over to downtown. When I got there I felt very dehydrated and my legs felt dead. I knew I needed to warmup alot more, but I didn't want to sweat too much. I looked around and saw alot of fit looking people in singlets doing strides and decided that it was going to be tough for me to win today.

When the race started my legs felt extremely weak, but I went to the front of the pack anyway (anyone who has raced me knows I'm not shy about leading) I started to easily pull away. I got to a half mile in 2:50 then started to pick it up slightly. I started to feel much better after I got about a mile in. I kept trying to push my pace faster but it was hard with no competition. The first mile mark was off, but mile 2 was 11:00 indicated that I had sped up a little since the start. When I came into the finish, they were just starting the 10K, coming right at me. There was plenty of space for me to get by, but I was disctracted and didn't finish quite as hard as I could have. I wasn't really tired at then end, but still quite dehydrated. I was very happy to have won, got under 17 and also had no pain in my glute from running hard.

I ran the course again as a cool down, then ran home.

Ok for real this time. I'm going to start keeping my blog updated again. Today, I did 4 loops of Sugarhouse. I ran pretty fast (nope, didn't time it) and felt much better than I have in a while. I still got super dehydrated as the run went on though. I had a couple aches and pains but nothing serious. I ordered new shoes that were supposed to arrive Friday, I'm getting a little restless about it.

I felt really good today. I did 5.5 in the morning at Liberty Park and 8.5 on the Shoreline trail in the evening (in the pouring rain, yay!). I really hammered the 8.5, but for some reason I didn't time myself.

Also, my shoes arrived.

Ran "easy" in Liberty Park today (three loops at 6:15 pace).

9.6 in the morning

then 5 in the evening with 4.57 miles in 27:36 in the afternoon (split 1 8:17, split 2 19:19 (5:34 pace)) 6:02 pace total

I had some heel pain in the morning that abated quickly for my 4 miler. I then did 11 in the evening and my heel felt ok despite the rocky terrain.

I did four loops of liberty park. My heel didn't feel good to begin with.

I did three loops of Sugarhouse park at a fast pace with five minutes in between. Each repetition was actually fairly easy, although they got tough at the end as I tried to maintain my pace on a hill.

Times were 10:45,10:52,10:46. I'd never broken 11 running around Sugarhouse before! Now I want to break 22 mins for 2 loops, then do it again!

I debuted my new long run course that will become my "25Kish" standard. Quite flat, without many stoplights (just two between miles 2.5 and 10!). I ran it comfortably in 1:45, but for workout purposes I need to run it in under 1:30, my goal is sub 1:25 before my next half.

I felt my heel again today while I was running, but it was not bad.

I did 5.5 in the morning, then powered through 8.5 in the evening. My heel is feeling much better, day by day. I'm getting there! Everything will feel ok soon. Just nine more weeks to go though!

Off day sort of. I just did 4 miles in the morning. I actually had to wear long pants in the morning on my run it was so cold.

I ran one loop of Sugarhouse in the morning.

Did a preview of the YAB 5k course in the afternoon, I went the wrong way to begin with which was dumb. I noticed that the second mile was really fast and that I found the section going around the engineering building to be surprisingly tough. My legs did not feel good. I did 3.2 miles in 18:23.

Three loops of liberty park. I did them actually pretty fast. In the afternoon I ran through the mountains, for the second straight day my legs felt drained. I think its normal training fatuigue but I need more recovery.

Did four loops of Liberty park. I did the two middle loops in 18:21 (3miles at 6:07 pace). I really felt bad after I did this and had trouble doing decent strides afterwards, I only hope I feel better for tomorrow.

Once again, I felt bad on the warmup running to the race (on campus). I saw Trevor Ball at the start so I knew winning was out of the question.

Not really much to say about this race, my splits were 5:21,5:01,6:10(5:33 pace). The race went very similarly to my time trial. With dead legs its hard to race, so I was pleased that I ran 25 seconds faster on a course about 21 seconds slower than the greek 5K. Obviously I tried harder this week, but it's probably a good sign.

I ran to and from school, also I ran two extra miles as a warmup and I also ran the course a second time when I was done.

I ran along the Jordan river trail. I felt alot better than last week (I had no weird foot issues). My hamstring got a little sore and my legs still feel dead. I ended up running too fast (7 flat pace) for an easy day. It will be much easier to slow down when the snow starts.

I did 5.5 in the morning.

In the evening I decided to head over to East high school and run with the SLC track club. Most of them where in their final prep for St George. I kind of chatted and ran 3bymile in (5:00, 5:18,5:18) with 3 minutes rest. I was shooting for 5:20, but it felt much easier than I thought it would. I could have done more, but my legs have been so dead the last week. I just ran a slower mile (6:20) to pace some people, then I did some strides and cooled down. Even though there was no one fast enough to run with me, it was nice to have some company for a speed workout.

I got my new roommate Chris to come running with me. I promised him that it was a recovery day so I would not be pushing the pace. He did very well, especially when I told him to pick it up as much as he could the last half mile (we went from about 8mins/mile to sub 6! even after he'd insisted he couldn't go any faster, I told him he was clearly capable of more than he thought).

I did 9.6 in the morning going around Sugarhouse. My time was 56:46 (5:55 pace) despite the fact that I was soaked and freezing. In the evening I ran 4.6 around campus and then went to the gym with Masaki.