Relentless

AM - 6.25 AC/2450.  Mixed it up just a little this morning by hitting 2450 instead of AC again - big whoop.  (Landreth black 1011.85)

afternoon - 7 Shinob Kibe Roller Coaster.  Always an enjoyable run, but it was really warm.  Finished with weight/drills and 1/2 of plyos.  (Landreth orange 883.1)

AM - 18 SGM Upper Half. Clyde and I ran the Upper Half of the SGM.  We tried to hit it about as hard as we could.  (I'll come back and put my splits, because I learned a lot about racing the SGM from this run.)  It is interesting how similar Clyde and I are in times pretty much all time despite being such dissimilar runners.  We started off together for a couple in what seemed to be very warm temps for Central at 6:30 in the morning.  Then Clyde pulled ahead for a few.  Around 4.5 I grabbed gato and a Honey Stinger (Vis had me try one of these, seemed to go down a lot smoother than a Gu, but my stomached still turned near the end (more from the gato and the hard effort than the Stinger), but I kind of lost focus for a bit and dropped it.  Took me a second to realize what I had done and had to stop and turn to get it.  Then just after I lost a little time as I took off my shirt.  I could feel myself losing my focus and tried to real Clyde back in - he was up about 25 meters - to help me zone in a little better.  Going through Veyo I pulled up on him and then I took the lead up the volcano (which we both seemed to run pathetically slow today) and through most of Dameron (which seemed like it would never end).  As I heard Clyde catching back up I told myself just to relax and the last 2 would be fine.  He pulled up with me at 11.5 and I decided to stick with him; a few times I about gave up on that idea and fell back a few feet, but I am glad I kept working to keep with him since he pulled me through the last bit.  Finished in 1:14:54.  Kind of blows my mind when thinking about it and trying to run another 1/2 after to finish up a good marathon - but it is a tough half (tougher than most think/realize), it is still spring, and I've been feeling flat.  So I am glad to have hit this as a very tough workout with a good solid effort.  (Boston 517.5)

Week seemed decent.  Wasn't too excited about life at the first and I kept it pretty low-key until today.  Got a weekend off of track and got a lot done in the yard today and that helped me feel better also.

Goals for next week: I'll see how I feel early in the week, but I image I won't hit anything hard until later in the week.  Hip is a little sore today from neglect the last couple days - can't do that.

AM - 6 2xAC.  I was awake and alert this morning!  Good night's rest and I felt pretty good this morning.  (Free 430.45)

afternoon - 10 GS/PL/Midd.  Hadn't been out on the Powerline Trail in a long time.  It was a nice run despite the inability to relax as I was looking for snakes behind every bush and weed.  Was able to just enjoy running and the nice temps.  Molly's Mile to finish pushing both Laney and Elin.  (Stratus black 821.7)

AM - 11 Mall/2xAC.  Another good night's sleep (what is going on - two in a row) made it easier to get up and get a few more in today.  Legs a little fatigued from Saturday, but nothing too bad or too sore.  (Triumph silver 545.8)

AM - 6 2xAC.  Thought I would be a bit tired this morning after the baby delayed my sleep a bit.  But, woke up and lived just fine.  Feeling pretty good about running right now.  Will try hard workouts Thursday and Saturday mornings.  (Old Ohana -6)

afternoon - 8 Devil's.  Extended out the run to make it 7 and then hit 8xbarefoot striders and weights/drills.  Didn't have time for any plyos since we needed to get out to Tuachan for Rylee's choir concert.  (Barefoot '11 27)(Kinvara 315.15)

AM - 13.5 Mall/2450/Mall.  Needed to get a few more in this morning as this will be my only run unless I can sneak something in tonight.  Felt a little tired and any plans to run harder this morning never developed - although on the 2nd Mall loop I pushed around Tinman just for about 2 or so miles just to try and work some junk out of the legs.  (Stratus grey 735.85) 

afternoon - 5 Target.  The jumpers I was planning on working with didn't show up to practice (which is why I hate track), so I was able to sneak a short run in with the distance team.  It was nice because now I can chill more tomorrow - and my hip needs it - but, I wasn't planning on running again, so I didn't have different shoes or anything.  (Stratus grey 740.85)

AM - 6 2xAC.  It is still tough to get over the thought that I am being a super slacker on these way easy days.  But my hip was hurting a bunch yesterday and the mileage is fine, so they are necessary for me to stay healthy and sane.  Cold and rainy this morning - of course... there is a big track meet today and tomorrow.  (Landreth blue 619.65)

Run 4 Kids 33:13

Earlier this week I had been saying that I wanted to run a race, but I just don't ever have a weekend to race anything.  Then yesterday this weekend's invitational was canceled due to weather (that's a whole other story), so I was reminded of the Run 4 Kids and called up Steve O. to see if I could get in and it worked out.

Ran over to Coral Canyon to get warmed up.  Ended up being right at 5.5 and I added another half to stay warm in the rain and cold.  Felt really good, hip had absolutely no issues, and was warmed up good.  The race is a smaller fundraiser and usually any of us locals who run can come out with a top place.  So I wasn't really expecting a lot of competition.  To help me work hard, I made the goal of pushing really hard for the first 4 (the first 3.5 are friendly, with two hills, but more downhill than up - then .5 to 4 has a little incline up the Telegraph section of CC); and then try to do what I could on the final 2.2 which are a tough climb (mostly in 5) up to the Junction and then back into Coral Canyon.  A fair loop course with some ups and downs.

1-5:15, got out strong.  For about 100 meters I thought I might have some competition as a guy went out strong and he looked real (a guy from Austria, he ended up 2nd), but I quickly went by him as we rounded the first turn up toward the elementary. 2-5:09, Quite a strong mile here.  I felt good and pushed up the elementary hill and across its top section and back down.  I knew the race was over, but it was all about the goal of pushing 4 miles, so I tried to keep focused. 3-5:21, This section had the biggest downhill, and I thought I might go sub 5:00 here.  But, I misread the uphill past the park and clubhouse - it was a little longer and steeper than I thought; so by the time I peaked out I was at 5:30 pace and had to work really hard to even bring it back to 5:21 ave.  I may have lost a bit of focus here also - probably cost me the sub 33.  4-5:26, Continued to push strong on the bottom of CC.  The incline back up Telegraph at the end of the mile cost me some time. 5-5:57, Goal of this mile was to stay sub 6.  This is an all uphill mile with one major climb surrounded by minor climbs for the rest of the mile.  Tried to keep focused on the idea of going sub 34 which I thought would be pretty solid.  Told myself I could do it with two sub 6's on the final 2 miles. 6-5:32, The final push up Telegraph was tough as I was tired and lungs burned and a side ache was setting in.  Then turning at the Junction the wind picked up right into my face, luckily it wasn't way bad, but tough at that point in the race.  But I was pleased with how I recovered and was able to get a decent time out of a tough mile. .2-5:11 pace, pushed the pace in pretty solid as I was pleased with my effort and feel I could have had a lot more if I had been pushed.  Plus it is a new course record by nearly a minute, so... cool deal.

Pretty happy about the effort.  I had run this only just once, back in 2008, and it was my first race after recovering from bilateral pneumonia.  I had been in very good shape, but the sickness really sucked it out of me.  So maybe not a great comparison, but somewhat useful because I went on to run 2:49:10 at Salt Lake the next week and doing some numbers equates that to a 2:33'ish equivalent for this race (Not too bad and I think I could bring that down more with competition and a lot more since I was coming off being sick then and I am feeling great now - just hypothetical, but something to go off of).  2008 times: overall-35:19; (splits) 1-5:25, 2-5:21, 3-5:36, 4-5:40, 5-6:22, 6-6:02, .2-5:24 pace; So stronger throughout, especially at the end. 

Ended with a just over 5 on the cool down back home with Steven.  (Boston 534.75)

Happy with the week.  Was able to run hard today, get mileage in and feel healthy and strong.

Goals for next week: Like usual this time of year, make it through the track meets and try to get my workouts in.

AM - 8 AC/Mall.  Wore the Altra Zero Drop for the first time this morning.  I could tell right off the difference in form - not that the shoe changes your form, but the shoe gives off signals (through the slapping of the feet, the feel, the sound) that your form needs to improve.  It really brought me up front on my feet and into a  better posture and overall form.  My right calf may be a bit sore later as I could feel it from the shoes.  I decided that from the wear on my other shoes and the feel of this run, my right leg is "lazy" compared to my left - causing the left to overwork, and maybe the cause for the prolonged hip flexor troubles in the left hip - I think this may be just a linger result of the stroke as it wiped out my right side a bit.  (Altra 8)

afternoon - 4 2xDI.  Needed to get a little bit in at least this afternoon.  JV meet tomorrow and the big boys (and girls) were on the track today, so I hit the warm up and cool down with them.  Then weights/drills and a full set of plyos.  (Cumulus gold 630.9)

AM - 12 Mall/2xAC/laps.  Tried to get a few more in this morning because of today's meet - won't be able to run later.  A little sore/fatigued from combination of plyos and the zero drop shoes.  (Altra 20)

AM - 13.5 2xMall/AC.  Dragged out of bed - actually not too bad, but I am a bit tired.  I think I am ready for a weekend (too bad I don't get one this week!).  Track season is so difficult and time consuming; I am ready for summer.  (Stratus grey 754.35)

afternoon - 8 2xDI/laps.  Ran the warm and cool with the team and laps while they hit their workout.  (Altra 28)

AM - 12 Target.  8.5 miles of Tinman.  Not a bad workout.  Had the usual few slips with speed because of darkness and being alone, but stayed pretty much where I needed to.  Hip was acting up a bit as it got warmed up.  (Ohana racers 542.25)

afternoon - 6 Shoe Run.  Easy run with the team and 8xbarefoot striders.  Hip felt the worse it has in quite a long time - hurt throughout the run, only started to feel better during the striders.(Altra 33)(Barefoot '11 28)

AM - 6 2xAC.  Got to love the easy day.  I used to hate myself for a day like this, now I relish in it!  (Not for the lack of running, but for the chance to get my legs feeling better.)  (Free 436.35)

AM - 15 Fields.  9 mile Tempo.  Wasn't up super early this morning, as I only needed to be done by 7:00 - so that was nice.  Planned on getting in 9 tempo - with sets of 3 miles at Tinman, just over marathon pace, and just under MP.  Warmed up 4 and then got into the tempo moving past the Chipman's.  Felt good for the 3 Tinman; had to hold myself back a little as I knew the rest would be tough.  The next 3 were planned at 5:45, and those were on, but while some felt easy, the last one was tough and I worried about going quicker and if I would be able to hit the last set.  Moved into the 5:30 section and really just had to gut it out - but I got it.  Interesting how you can feel so different on the same run, up and down and all over the place.  Good workout though, really good workout.  (Kinvara 330.15)

Solid week: Hit two good tempo paced workouts, mileage was solid, kids ran very well this weekend and were hitting qualifiers and PR's all over the place - girls even ended up getting 2nd at the invite!

Goals for next week: Mileage shouldn't be and issue as I will have Friday off from school and plan on a longer run then (with a little tempo) and also plan on some quicker stuff earlier in the week.

AM - 6 2xAC.  Just 6 this morning to get things going for the week.  A little tightness in the left hip and kind of reaching over to the hammy/butt attachment.  (Altra 39)

afternoon - 8.5 2xDI/laps/Molly.  Ran warm up and cool with team and laps as they hit 400's.  Added a couple with Molly and E in the stroller.  (Cumulus white 878.9)

AM - 12.5 5xcemetery miles.  Warmed up just over 4 around Dogtown and worked my way to the cemetery for mile repeats.  I hadn't done anything repeat wise in over a month and hadn't done these miles in probably 2 years and it showed this morning.  1-5:42, felt like I was in tempo mode the whole way (probably because I was).  A bit afraid to attack because I wanted to make it through the workout, but that is a bit over the top.  2 and 3-5:31, tried to attack a little more and push, but still never really got into it.  4 and 5-5:26, goal was to get these two below 5:30 at least.  Worked a bit harder, but really throughout I never pushed it to the edge - which could be good, but wasn't good for times.  I am not really stressing; I'll just try these maybe twice more before UVM and hopefully get a little stronger push in (although I don't remember exact times, it seems that before a good set would consist of low 5:20's and into the teens on this pretty tough mile.)  (Old Ohana -12.5)

AM - 6 2xAC.  Tired this morning - allergies are hitting hard and they just really wear me out.  (Altra 45)

afternoon - 6 Fields.  Easy 5 to the double churches in the Fields and then 8xbarefoot striders.  My achilles is on fire.  (Barefoot '11 29)(Triumph 723.75)

AM - 6 2xAC.  Was planning on going a bit longer this morning, but during the night I woke up with my achilles still burning - iced it last night, but it usually takes a couple of days to settle it down.  So today becomes my super easy day - in a week of pretty easy mileage.  Hopefully tomorrow and Saturday are feeling good so I can get some decent runs in.  (Landreth blue 625.65)

AM - 12 Junction.  A great morning run.  Hip took a little to warm up and then just enjoyed a strong run out through Coral Canyon.  Too bad I wasn't doing a workout this morning.  (Triumph silver 557.8)

afternoon - 10.25 Prospector.  At first I felt like it was summer - drained and tired after a long day of yard work and then going out into the desert on a hot afternoon.  But then I just relaxed and enjoyed the trail (until a biker came up and scared me to death).  The Reserve people closed off my access trail to Prospector (that I only use because the other/real way is totally confusing over slick rock) and so I got off trail just like I thought, and I decided I will just be a rule breaker and use my access trail anyway since it takes you right where your supposed to go for Prospector.  I do love that I can get to the dirt and run as long as I want and only have to go .55 miles on pavement each way from my house.  (NB 101 58.25)

AM - 21 Green Valley.  A tail of two runs.  Started off great, although earlier than normal humans like to be up.  There was a breeze against me, and I was excited because I knew that it would push me home; and there was a little drizzle for the first three miles.  Heading into Green Valley, I picked up the pace and had some very good, very easy Tinman miles - I was feeling great and so easy.  On the way back, however, down by Snow Park, the wind switched and really blew against me and I just completely felt drained - I was working very hard to even hit 6:40 pace which then got real ugly when I decided to just back off and finish the mileage.  When I got home I realized what the deal was... I think I bonked because my allergies have killing me this week.  Yesterday I drank nearly 200 oz. of liquid (mostly water) and I was still totally dehydrated.  I think that my allergies make it tough for my body to hydrate - anyway... that is my thought.  I guess I should add that my left leg feels jacked - pain in the achilles is radiating around to the outside/front - painful and not fun.  (Boston 555.75)

Week ended up okay.  Nothing great.  Kind of bummed about this morning's run, but not the biggest deal.

Goals for next week: Way busy with three track meets (one on the road in Orem), so that will keep me busy.  Kind of a survival week.

morning - 18 Green Springs/laps/home.  Ran all around today and hit a little more than I had planned.  Ran over to practice by way of Green Springs and then DI with the team as they warmed up.  During their workout, I just ran laps on the track (for 5 miles) and finished with the DI cool with the team and then ran home with a little addition to round out the total.  Felt fine throughout - the pace was nothing killer - but my achilles/leg did act up at around 12'ish, but then calmed down.  Ankle (which I sprained yesterday, just walking around) was a bit sore and swollen, but nothing that would affect just and easier run.  (Landreth orange 900.1)

afternoon - 6 Park.  Pyper road her bike down to the ball fields with me and then we ran a bit.  She ran around for about 1 1/2 miles while I did 4 and 8xbarefoot striders.  Ankle hurt on the way over - while wearing Five Fingers - but on the grass and then on the way home it felt great.  Fun to run around with Pyper and chat with her a bit.  (Barefoot '11 34)(Fiver Fingers 457.6)

AM - 6 2xAC.  Slept in today and only got 6 in (afternoon meet today, so that is all I'll get).  But I felt surprisingly good.  Took it easy the first 3 and then had a decent little push for the second 3.  No pain anywhere in legs - hip, achilles, ankle.  (Free 442.45)

AM - 11.25 Mall/2xAC.  Baby got me up too early and then I laid in bed forever only to fall asleep just before it was time to get up again - I should have just gotten up at first.  Run felt good.  Almost a little brisk out this morning; it was great.  Ankle movement still "puffy", but it is feeling pretty good and achilles seems to be making good progress.  (Stratus grey 765.6)

afternoon - 10 Nisson's/Mall.  I guess I should find a new name for this run since Nisson's is no longer - either of them - but it will always be that for me.  As the team peeled off after 5 I added Mall run for 5 more.  Legs continue to improve.  (Altra 55)

AM - 12 Target.  Hit 8.5 of tempo today and felt great.  Happy I ended up getting up despite nearly every ounce telling me no.  Warmed up the usual 2.5 for this loop and then got into the Tinman.  Everything felt great today - especially at first.  The first 4 (flat across Mall and downhill past Target section) were so easy, I was just easy cruising to 5:40 without much effort at all.  It was the best I have felt on this loop in recent memory.  Knew the second section would be much tougher, but I really worked it and kept it all under 6:00 which is 5-15 seconds faster than what I have been hitting lately.  Even extended the tempo another .5 up to the very top of Dog Pound (actually First Stop) and that was very tough.  (Kinvara 342.15) 

AM - 8 AC/Mall.  Just a nice easy run this morning.  Legs are continuing to improve (no pain at all today).  May be getting a bit of junk in my lungs, but I can't tell if it is a cold or allergies just clogging me up.  (Altra 63)

afternoon - 6 Desert Hills.  Took the boys over to pick up the suburban for tomorrow's trip and so we ran over by Desert Hills out into the desert.  Nice to run somewhere else, but it sure was windy.  8xbarefoot striders at some park.  (Barefoot '11 35)(Triumph Silver 562.8)

afternoon - 16 Davis.  After a crazy set of circumstances, finally got my run in.  We were up early and on the road to Orem for a track meet, but when we arrived the meet was cancelled.  So frantically, we were able to get the kids into the Davis Invite.  After getting up there and wandering around to find the school and eating lunch, I went out for a 10 miler (where I ran into my cousin Jeremy!) and then warmed up with the kids for the rest of the mileage.  (Altra 79)

Week was pretty decent.  Legs feeling good.

Goals for next week: Solid mileage again.  Two big workouts - miles and a tempo up in Provo.  So get ready for those.