Relentless

evening - 15 on Treadmill - not something I would highly recommend unless there is no way out.  This was the case for me.  Needed to run, needed to watch the kids.  The first few miles it seemed like it would never have an end.  Took it at 7:30 for 10 (felt a bit tired and slow).  Dinner was sitting heavy and causing a few issues.  At mile 10, I took about a 5 minute break and got the kids to bed, after teeth/reading/bottle/etc..., then got back on for 5 more at 6:58.  Felt a bit better when I sped up a bit and had an end in sight.  (Glycerin 294.75)

weights in the afternoon.  Usual routine, but took it lighter on weight and only 2 sets instead of 3 so as to not get sore.

W-149.5 

AM - 6 on dogpound from home. Not up quite as early, but still early. Run was SLOW. Today's two runs are both easy 6ers and I took maybe a little too much advantage of that this morning. Although I wasn't sore from weights, I was a little tight. Also, I think a bit drained from yesterday's longer run on the treadmill. Pace ave. out to be 8:10. This afternoon will be a bit better - but still easy. (Glycerin 300.75)

afternoon - 6.15 Foremaster from PVHS.  Another easy run, but I was able to pick it up a little bit better than this morning.  Ave. ended up being 7:42 even with the wind holding me back a lot on the quicker sections.  Felt good about the effort of an easy run, unlike this morning, however. (Landreth 132.95)

W-149.5

evening - Club run from store into Green Valley and back.  Then an additional 3+ by myself.  First of run was tough.  I thought about how tired my legs still were and mentally as well.  Steve and Clyde were feeling a little quicker than I.  But it was good to get out and run with them or I would never get the leg turnover back.  Pushed the lat 1 1/2 ish back up to the store and I finished with another 1 1/2 ish harder on my own.  Then a little cool down.  Was supposed to be 10 with 3 at Threshold.  Although they didn't turn out to be threshold, they were quicker than I have run since Boston and it was just about as hard as I could go at the time - 6:19 (uphill), 6:11 (with a short interruption to grab my keys, clock kept ticking), 6:15 (mostly uphill grade).  So, something to start from.  (Glycerin 310.9)

PM - Needed to get up this morning and run since I was headed up north to track meets.  Didn't.  Mad about it later, so when we finally got back to the hotel and after the team meeting, I went down and did 2 on the treadmill, but it was killing me.  So I went out into Provo from the hotel over the RR tracks and back for another 2.  Wasn't dressed for it, very cool, but it was good.  I wanted to go more, but I needed to sleep. (Glycerin 314.9)

I was tempted to put "no time to run today" being up for the track meet.  But the truth is - Didn't make time to run today when I could have got up early and went.  I must conquer this weak mental attitude about morning runs.

AM - 5 Washington Loop with 11th extension. Right knee had been hurting a lot yesterday, and there was still some pain in it today. But it felt a little better as I ran. I think it may have been a combination of the short run on the bad treadmill Friday and being cramped into a school bus all day Friday and Saturday. (Glycerin 319.9)

afternoon (these afternoon runs are more like early evening, after practice, but whatever...) - 6.55 miles. 3.3 2450 warm-up.  Then 10x200's with 200 recovery jog in between.  Goals were 1st to finish workout, 2nd to hit 32's.  1st 31. 2-6 32's.  They were getting a little tougher as I hit 5 and 6, but I convinced myself I had it as I was on the downhill slide.  7-9 slipped to 33.  I was a little bummed, but kept pushing it.  They legs were getting a little jello-y.  10th 36.  Ahhh.  Slipped pretty bad.  Actually started the time and jogged for another few steps and then snapped out of my haze and realized I was running 200 and tried to go, but the legs just weren't there.  But at least I did it.  The feeling to lose it was there again, but not until the very end.  Really cramped up when I went home, but got some Endurox in me a some Ultima a little later and felt better.  (Cumulus 263.15)

evening - 4 on treadmill at 7:30 no incline.  Decided to go get a few more miles when wife was at the gym and kids in bed.  Loosened up the hips and knee a little.  Glad I did it. (Cumulus 267.15)

AM - 15 in the fields.  Got up extra early to get the run in today.  Hadn't done this run for a long time.  I enjoyed today, however, as the dark hid the long straight stretches of road in the fields.  The hardest part of the run is the big climb the last two miles back up home, just when your the most tired from the rest of the run.  But I held it together pretty good and averaged 7:23 throughout the run - with no miles faster than 7:10 I was pretty consistent throughout.  I will probably hit another 15 next week before I decide to bump up to 18's and more for the summer. (Glycerin 334.9 - feet hurting a little from shoes today, they may be on the way out, which is what I want, but not until mile 400+)

late morning - 6.55 into Washington and around Green Springs from PVHS. We are testing out the block schedule today and right now I am not complaining because I was able to go for a run during my prep. Paid for the 10K Saturday and then tried to get a general idea of the course. I don't have a map of it, but I know the general idea and have a very good knowledge of the area (since I have been running in the area since I could tie my own shoes). The .85 mile seems to be a gradual incline up under the freeway. Then a big drop for 200 meters into Mill Creek then gradual hills up into Green Springs until about mile 2.7 or so. From here the race has a general downhill feel as it loops back around - except the steep climb back out of Mill Creek. I am pretty sure this is the basic idea of the course for the Cotton Days 10K down here in Washington. It won't be the fastest course, but I really know the area and I hope that can counter some of the hills. (Glycerin 341.45)

early afternoon - 6.2 Foremaster from PVHS.  A second nice easy run today.  One thing I really am trying to do is keep my easy runs easy.  Today's averages of 7:20 and 7:12 were both just right.  Now off to region track! (Glycerin 347.65)

AM - 10 on treadmill.  Started with and easy 1/2 at 8:34, then took incline to 1% and speed to 7:30 for a half.  Then I took speed to 6:58 for miles 1-5.  Today was planned to be a Tempo day, but last week showed me that the leg turnover isn't quite there yet for a harder sustained tempo.  So I took the pace to near marathon 6:00 for 3 miles and felt a little struggle doing so.  But not the type that says you shouldn't be running this, more the type that says I'm glad your running this because it is going to help you break back to where you need to be.  Then back to 6:58 for the remaining 2.  (Cumulus 277.15)

Those of you in So. Utah should head over to PVHS for the region 9 track meet this afternoon.  Fellow blogger Ruth won the 1600 in 5:16 (by 17 seconds!) and anchored the winning medley relay with a 800 split of 2:20.  She is awesome.  The guys races have had great depth and competition as well. 

early afternoon - 5 on Washington Parkway.  Easy run with no watch.  Want to do well in the 10K tomorrow, so I backed it down a bit today.  Tried to loosen up a little on the downhill by getting the turnover going. (Cumulus 282.15)

morning - warmed up with 2 miles down to the race start and around a little. Some of the usual suspects were there: Steve Olsen, Bill, and some other local yocals. Figured I should get off the shnide and win this one. Looked at the course and noticed it was about what I had planned it to be earlier in the week. Also realized it would not be fast.

Mile 1 - 5:39 (I think splits are right, my watch isn't in front of me right now - I'll come back and fix them). Some fellow I have never seen took off and Steve and I followed. A little incline back up toward the underpass.

2 - 5:25 Thought this other kid would peel off to the 5K. He didn't, but I had tested him on the inclines and knew he had nothing on hills. And as this course was basically one long uphill for the first half, I knew I had him.

3 - 5:48 Up Green Springs. Tried to keep pushing and pull away from the 2nd place guy. Steve was back there somewhere too, and I knew I needed to distance myself from him. It worked. I was able to pull away.

4 - 5:48 At 3.5 We finally started to even out before a downhill section. What a long climb for a race! I really pushed the down to extend everything. Hit the second half of the mile in about 5:10 pace.

5 - 5:47 Used the downhill to keep me going quick. Then the climb up the firestation hill. I run this a lot and know how tough it is, so I just kept pushing. My pace slowed to 7:30 or slower here for about .2 miles uphill. Then it took another .2 or so to get the legs back. But I knew the end was coming so I dug through it as best as possible.

6 - 5:25 Once I got my legs back, I really hit a good mile here for the end of a 10K. A little downhill and I tried to use it to dig in.

.2 - at 5:25 pace still.

Came in as the winner and broke my long streak of 10 or so races (besides marathons) where I have finished 2nd. Time was okay for the course. I am going to analyze it. Most people noted how there times were 2-3 minutes slower than usual. I think I had the legs today to really hit a good time on a faster course with good competition. But it was fun to run and win a hometown race and support "Dog Town"!

Went back and found my bro. and finished with him and then ran home after the long delay to the awards ceremony. Decent medal, golf and a cart at Coral Canyon (that will be an interesting experience!), and a night stay at a local hotel. Decent awards. (7.5 miles in Ohana) (2.5 in old Landreths)

I just used the course tool analyzer and got results back that the course had a very similar pace feel to the Striders 10K where the top runners hit mid 34's.  So that just confirms my thought that I could have got down into the 32's today (with a strong run and a fast course).

I am looking for a 10K (any race actually) in the Salt Lake/Provo/Ogden area on the 16th of June or the 23rd of June.  I will be up there either dropping or picking up my wife from the airport.  Someone let me know if there is anything.

afternoon - 7 12x200 track workout. 3.3 warmup on 2450 run. Then 12x200's. Pretty hot so I broke it up into 3 sets of 4 with 200 recovery jog between and a short break with a quick drink between sets to keep temp down. 1-4 32. 5 and 6 time slipped up to 33. I was mad at letting the time slip so I told myself I had to get the next two in 31's or I would do an extra. So I did 7 and 8 in 31. Legs felt pretty good at this point and I was feeling happy about hitting the times. Then hit 9 and 10 at 31 again and 11 and 12 at 32. Cooled down with .75 big loop. Probably needed more of a cool down, but it was past time to be home with the family. (Cumulus 284.15)

evening - 5 on Washington Parkway. Went back out once I got kids to bed and enjoyed a nice evening with an easy run. Legs were a bit tired. (Landreth 137.95)

AM - up extra early for a 15.  Started with 8 out and back into Middleton.  Then I had to get back and finish on the treadmill, so my wife could go to gym.  That was my downfall.  Tried to make the transition quick, but my legs were already a little spent.  First mile (9) at 6:58, but I was tired - legs and mind.  So I backed it off just a little 7:03 and went the next few until I just gave up. I was disappointed with myself for stopping, but at the time I felt I wasn't doing myself any good. (Glycerin 359.15)

afternoon - 6.15 on Foremaster. Very easy and relaxed 6 on Foremaster run.  No watch.  Just tried to run it easy (which was not hard to do) and with decent form (which was hard to do as I feel pretty wiped out).  (Landreth 144.10)

evening - 6 on Treadmill at 7:30 with 1% incline.  Kept is very easy this evening.  I did feel a bit better than earlier, however. (Cumulus 290.15)

AM - 10.25 on Wendy's run. Up just a little later than usual and ran into Clyde at the end. Had to run him out of DogTown before any serious harm came on him! Overall a pretty disgusting run. One of those that you don't even want to write about because it was crap. But I guess I need to anyway - if for nothing else than a comparison for later. Supposed to be a Tempo run for 4 miles. But with the lack of Tempo speed the last two times I did this, I broke it up into 2 sets of 2 mile tempo's with a mile recovery in between. Unfortunately, my body forgot about the tempo part and I only hit 6:22 and then 6:40 (even with a hill this is gross). The next set wasn't much better at 6:2something and 6:38. Legs tired, body tired, sleepy, stressed, emotionally drained, and pretty much just running like a wimp lately. I've got state track this weekend and that will force me to back down for a couple days, so I will use it to let myself recover a little. (Glycerin 369.4)

PM - 4 more in Nephi. Got back to the hotel in Nephi - yeah, we had to stay in Nephi for the 1st night of state track! - and I felt like a little run. So went down the main drag for 2 miles and back. (Cumulus 294.15)

PM - 15 in Provo.  After 1st day of state, I had a few minutes and went for a run around Provo.  From East Bay up to BYU and around.  Then up by the Temple and through some  hilly neighborhoods to basically the mouth of the canyon.  Then down Timpview Drive and worked my way back to BYU and onto University back to the hotel.  Not positive about the mileage, but measured by time.  Felt very good and really enjoyed the run.  Legs felt good.  Pace was pretty decent throughout.  I enjoy running in new places. (Cumulus 309.15)

Wasn't able to get out.  Needed to sleep, so didn't get up early and then when we got back from Provo, it was too late to function.

Goals for next week:  Had some decent mileage for missing Saturday.  Could have been mid 70's without much effort if I had run Saturday.  So... goal for mileage is to get over 80.  Long run of 18 on Monday and get a very good 400 workout on Tuesday.  Set myself up for a great summer of running in this last week of school.

PM - 18 on Quail Creek run. Started out with a new hydration pack that has a fancy little mister on it. I thought this would be a great idea (even with it being so hot out at 7:30). But it did cool off a bit when a small storm blew in. Problem with that was, it blew against me for the last 7 miles. Ran the route backwards for a little change. Liked it, but not better than the normal direction. First rattlesnake of the new year. I about stepped on him on the short dirt section of the road up on top past the industrial park. Truthfully about gave me a heart-attack. I was just totally zoned out and thinking about cross-country and getting recruits and then I stepped about 1 inch away from him and realizing that it was a snake, I high/quick stepped out and just about died. Run went well with ave. between 7 and 7:30 (depending on terrain) for the first 14, but then I had a real struggle for the last four. Didn't enjoy that much. (Glycerin 387.75)

Whatever is causing my computer to "Time Out" is really driving me nuts. I write this informative entry and then it is gone, and I never want to write it all out again. But I put something for later reference:

noon - 12 x 400's. 3.3. warm up on 2450 and legs felt dog-tired. A post long-run hangover. did some agilities and active stretching to try and get something in my legs. With no response, I decided to break the 4's into 3 sets of 4 to try and finish the workout (something I didn't do last time I did 4's). Took a 200 jog (1+ min) between reps and a little longer between sets. 1:17, 1:17, 1:18, 1:19 (felt slow and sluggish); 1:17, 1:18, 1:19, 1:22 (wind was breezy, but it was dominating me); 1:16, 1:17, 1:16, 1:16 (not sure how I got quicker times - just the idea of finishing up I guess - because I was really struggling on form). .75 Big Loop cool down. Overall didn't feel that great about the workout. These times really should all be at or just below 1:15. Next week I will have a better one. (Cumulus 317.7)

evening - 6 on MillCreek Trail.  Recovery run to the extreme.  Still a bit cooler out, so I hoped to  see a tortoise and not a snake, but nothing.  Took it very easy and tried to allow my legs to recover, but it didn't seem to do any good.  (Landreth 150.1)

Here is the problem with today.  I misread my workouts and today should have been an easy day with speed tomorrow.  Well, I guess that just makes the end of the week a little easier and hopefully I can get my legs back.

AM - 7 on GreenSprings run. Started off slow and easy. Then got even slower and easier. I didn't want to run as slow as I did, but my legs decided it needed to be done. (Glycerin 394.75)

AM - 6 on treadmill with no incline. First half at 7:30 and took it up to 6:40. Both runs today are supposed to be 6 milers at 6:40 pace. I was worried that I wouldn't be anywhere near that after struggling earlier in the week - even during my easy runs. But once I got going it was no big deal. The quicker pace actually helped my hip flexors a lot. They have been a little sore - I think because of the slower pace and bad form from being tired. But moving along made me get my knees up and drive my legs a little more. Happy about the run. (Landreth 156.1)

afternoon - 6 on dogpound from home.  1/2 mile warm up and then 5 1/2 at 6:40 pace.  Hit all the miles at or below pace (downhill sections) except the 2nd uphill mile that slipped to 6:47 (but effort was still strong).  I was pleased with today's runs.  Both were good workouts, but not too hard.  (Glycerin 400.75)

morning - 5 on Washington Loop reverse.  Didn't have to get up early today!  Run was at an easy pace.  Then on Millcreek hill ran 10 x 10sec. hills.  A good short hill workout that doesn't wipe me out for days.  (Cumulus 330.3)

afternoon - 5 on Washington Parkway.  Easy pace and just tried not to burn up as heat is on its way back. (Landreth  161.1)

AM - With Steve and Steve from Summit to top of Warner Valley Hill and back.  Pace was comfortable and enjoyable on the way out.  A beautiful morning for a run.  On way back, let mileage on watch hit a mile marker and then pushed at 5:37, 5:31, and 5:41 for next three miles.  Felt very good.  Pace was hard but not grueling, and I was very happy to be able to pick it up for the first time in many weeks.  (Glycerin 413.65)

Hit my goals this week for miles and workouts (speed, distance, Threshold).  A good week after a rough start.  Ready and excited for the coming week...

Goals for next week: Mielage mid 80's (86).  16 400's as I continue on this little 10K push I am on with building to half marathon prep.  Solid Long run and enjoy life with a mix of running and fun times with my kids.

AM (maybe morning by the time we got running) - 10 and 10 with Clyde on Utah Hill. Went up to top of Utah Hill and did a few water drops on the way down toward Littlefield. Did not get as far down toward Littlefield as I thought (this was going to be a long...long...uphill). Started off and ran up up and up for 2000 feet in the first 9.4 miles (9.4 instead of 10 because I don't know how to read a car odometer apparently). Pace was actually pretty steady and good. Ranged between 8 min and 7:20 miles. It was pretty grueling, however, with literally NO downhill or even flat spots for this section. Then once we peaked out, we stopped for just a minute and started down. I wanted my times to be at 5:50 and I basically hit between 5:35 and 5:47 for this section. The last mile I had to battle it a bit as I was pretty wiped and the .4 just put it over the top. Then We jogged a bit more down and back to even it out. I was pleased with the workout. The purpose of a 10 and 10 is to get a long run where you are forcing your body and legs to work hard at the end of a long run - in a way simulating the stress of a marathon. I am doing a few more of these workouts to hopefully overcome some of my struggles at the end of the marathon. (Cumulus 350.3)

AM - easy 7 on GreenSprings.  Nice run with little to no effects from yesterday's long run.  In fact had to remind myself to slow down a bit and take it easy.  Ran in a new pair of Cumulus.  (Cumulus-orange 7)

afternoon - 7 on DinoTracks Trail.  Getting a bit hot for an afternoon run outside, but did it anyway.  Took it easy and felt a little more wiped than this morning.  Not because of running though; mostly from a long, hard day of landscaping.  (Landreth 163.1) 

AM - 16 x 400's. Great track workout today. Steve and Dustin were there and that really helped. Warmed up with 2.7 on PVMS run from PVHS. Then stretched it a little and got into it. I wanted to hit around 1:17 and extend from 12 (last week) to 16.

1:16, 1:17, 1:14, 1:14 (feeling good, but worried that the 1:14 was a bit quick. Although I didn't break today's 4's into sets, I put the idea into my head that they were sets of 4 to get through it instead of the large number of 16). 1:15,1:14,1:16,1:14 (Still feeling strong). 1:13, 1:14, 1:14, 1:14 (Getting toward the end and the times are getting better, so I am getting a little more stoked). 1:13, 1:15, 1:14, 1:09 (Dustin helped me finish the last 2 and I was very grateful). Cooled down with 2 mile DI run. Pretty excited that the workout went so well. I think I could have hit everything right at 1:14 with a little more confidence. Next Week! (Cumulus 361)

PM - 5 on Washington Parkway.  Easy recovery run.  (Glycerin 405.75)

AM - 6.25 on Dogpound.  .5 warmup, then goal of 6:40 for 6. 6:16,6:34,6:17,6:30,6:56,6:44 (pace for .75).  Felt very tired and was surprised that times were decent.  I guess I only missed it on the 2nd uphill mile.  But the fatigue of the 400's was there.  I'll not do the 2nd run like this this evening.  (Cumulus 367.25)

evening - 8.5 Club run around Sunbrook, Green Valley area.  Legs still spent and had a hard time staying any where near Steve and Clyde.  Ave. was 7:25 (Landreth 171.6)