Relentless

AM - 6 Mall Run.  Very easy.  Tired and happy it is an easy day.  Need to get my legs back a little for tomorrow's run.  Club runs always pick up the pace at some point and I also need to hit a few Tempo miles. (Cumulus - orange 13)

PM - 3 on DogTown run around Washington.  Was able to cut back miles a little this evening and still be on pace for the week.  Felt fat and unhappy after eating dinner and ice-cream and whatever else I could shove into my fat face. (Glycerin 408.75) 

AM - 13 on Club run from Brentwood out to Sand Hollow and around.  Then I cut off from everyone else and made and extra lap around the lake before meeting my family for some fun in the sun.  Pace was very easy and relaxed at first and I was happy because I was still tired.  Then the guys started to pick it up and I couldn't go with them, but was still hitting 6:40's for a mile or two.  After breaking off, and crossing the dam, I decided I need to try and get 3 miles of Tempo in.  With the gravel (same course as Dam to Dam) and my fatigue, I figured 5:55 would be about as strong as possible.  First 6:10, second 6:04, third 5:58.  Felt okay about it.  I'm never happy when one workout (400's) has such a negative affect on others (the rest of the week), but I would still like one more strong week of 400's to really feel strong for the Summer Games.  Then I'll transition.  (Cumulus orange - 26)

Met goals for the week in all ways: mileage, track workout, and long run.  I feel good about my running right now and am ready to race something.

Goals for next week.  I would like to hit another good long run and keep working to the point where I feel confident about my distance running.  One more good workout of 400's and keep a positive attitude.  I am having fun running now and I like it. 

AM - 21.1 on Green Valley run.  Ran top to bottom for first time in a while and felt good about it.  Shortened it by cutting up diagonal rather than going over the top and also hitting the skate park instead of going up Main to 700.  Ran was good.  Ave. was 7:21 and that was with slowly getting into it and with no major push.  Took until mile 7 to get a mile under 7:30 and then I just kept a good steady pace both downhill and back uphill (Dogpound).  Pleased with the run and felt it was a very good way to start the week. (Cumulus orange 34.1)

AM - 8.3 with Clyde and James up the Middleton/Powerline/GreenSprings Trail with a bit onthe golf course.  Run was good and it was nice to meet James.  (Cumulus 375.55)

afternoon - 7.75 on Millcreek Trail in the middle of a sandstorm.  I came back red from the dirt and eyes just running.  (Landreth 179.35)

AM - 16 x400's with Steve, Dustin, James, and Damon Cox.  Warmed up 2.7 to PVMS.  Then hit the 400's.  I thought about 20, but the wind was very breezy and made the effort of 16 seem like 20 so it was enough.  1:14, 1:14, 1:13, 1:15 (felt good, but a little trouble getting into it), 1:12, 1:14, 1:13, 1:15 (effort felt much harder this week than last), 1:15, 1:14, 1:15, 1:13 (getting near the end and still didn't really feel smooth), 1:12, 1:14, 1:13, 1:09 (last set was the best of all).  200 recovery jog between 4's.  2 mile cool down and had a good chat catching up with Damon. (Cumulus orange 44.8)

PM - 5  on Washington Parkway.  Felt about the same as last week.  Tired but not wiped.  Hopefully I will recover a little better than last week.  (Glycerin 413.75)

AM - 7 on Dogpound with 11th both ways. 6:40 workout. .5 warmup.  6:20, 39, 37, 53, 37, 21 (pace for .5).  Felt a little better than last week.  Tried to back it down early as to keep something for the end and it helped a little.  (Cumulus red; new pair of Cumulus 9's; 7)

PM - 7.55 Club run from Store on Red Hills trail and up around store.  Easy first few miles, then Steve and I pushed a little around diagonal. Mile 4 6:47, 22, 25, 18.  Had more juice than last week for sure. (Cumulus 383.1) 

AM - 8 on Mall run.  Easy pace.  (Landreth 185.55)

afternoon - 4 WarmSprings with 10x10 sec hills up the warmsprings neighborhood hill. (Glycerin 417.75)

AM - with Steve and Steve up the Icehouse Trail and onto Broken Mesa.  I've always wanted to run up this beastly hill and now I never have to do it again.  To make the coming down easier, I decided to roll down the lava field with a twisted ankle.  This technique, however, was not that effective.  The run wasn't that great for running: cuts and bruises all over, pretty twisted ankle, no spot to pick up pace for a few miles like I wanted, almost stepped on another rattlesnake; but I did enjoy it for the beauty of running: very pretty area, great views, good company.  Ankle swelled up a bit and then settled down into my foot.  Stayed pretty sore the rest of the day. (Cumulus orange 60.4)
 

AM - 15 Washington Fields.  Felt pretty good except my knees.  Decided to change my miles a little to be more fresh for this week's 10K.  So I went 15 and 5 later.  Ankle felt pretty good.  Still very swollen, but no pain.  Just some fatigue and knee pains.  Ave was right around 7 for almost all miles.  (Cumulus red 22)

afternoon - 5 Washington Parkway.  Nice easy run.  (Cumulus 388.1)

AM - 7 GreenSprings.  Felt tired and didn't have any energy for a pick up at all.  Ankle feeling much better, just green and purple now.  But knees still a little hammered.  (Landreth 192.55)

morning - 4.75 on Washington Parkway from Wash. Elem.  Started cross-country practice, so that throws a new twist into how and where I am getting my miles.  Sometimes I will run with them, sometimes not.  (Landreth 197.3) 

morning - 6.25 on Dogpound with 11th.  Had a decent run.  Felt a little better each day this week.  On Monday I counted my strides and found I hit 166-168 for 7 min pace.  Today I counted at 6:30 pace and hit 168-170. Similar numbers, but I would like to improve them a little bit by the marathon.  (Cumulus red 28.25)

PM - 6.75 on Grapevine Springs.  An old favorite run of mine that I haven't done because of the destroying of the trails and dessert up there, but I went up and did it and had a great run.  (Landreth 204.05)

morning - 4 (3 w/ team) on Sandberg's Pond.  Took it easy and enjoyed it. (Glycerin 421.35)

evening - 7 Club run on Sunbrook.  Again took it easy and got ready for tomorrow's race.  Achilles was hurting quite a bit today.  Iced and stretched and used the Strassburg for the last few days to get it feeling better.  Hopefully it calms down.  Ankle is hurting more today than earlier in the week as well.  (Cumulus red 35.25)

AM - warmup up of 2.1 miles (Cumulus) ran up the last section of the course - came in handy later.

race: started up Cedar Canyon - knew this would be a fast course and I could go for a PR, but I had some doubts as to how fast I could actually run it - knowing a big PR was possible but much quicker than I had ever run.  Got to the starting line with the club (minus Clyde) and things looked good until I saw Jow Wilson (past St. George Marathon champ, 3rd to Paul and Steve at Ogden last month).  So I decided to run as far as I could with him and try to do well.

1 - 4:43 started off at a blistering pace.  But this is where I wanted to be.  I was really amazed at how relaxed Joe was.  This was going to be fun.

2 - 4:49 It seems I am working way to hard to hit these miles.  Even though this was fast, I felt like I was struggling too early in the race (Looking back, I think I could have run an even better time; first with confindence, second because I actually wasn't feeling that great - achilles was still acting up, ankle hurting some, and sloshy legs).

3 - 4:56 Joe and I pull away after the last surge from some high school kids (they didn't ever fully go away however and ran great times as they kept pushing me from behind).

4 - 5:07 Joe pulls away from me at the end of this mile and the doubts begin to creep in.

5 - 5:30 Where I really lost time on this mile was the first part when Joe was pulling away.  He had really encouraged me to keep up and once I drifted he took off.  Because of this I really fell back and started to relax.  But I just kept Paul's new blog title in my head and got back on track (Thanks Mr. Groening!) I actually couldn't keep it out of my head, it was kind of funny.

6 - 5:25 I kept Joe at the same lead through this mile and tried to finish strong.

.2 - My watch recorded the race as just a little short (but others had it very close) and I ran .13 in 29 seconds (near 4:00 pace)!  I saw the clock ticking to 31 and I was in as full out sprint mode as I have ever been as I pushed to keep it under.  My watch read 30:58 as I crossed, but I guess I had better take the official time. (ohana)

Anyway... Pretty stoked.  I was hoping for a time near that and got it.  Fastest time as an old guy by 2:40 and best ever by 1:30 (even with a fast course, I'll take it).  The best thing was running with Joe Wilson.  I was like a little kid in awe.  Here is this great runner and I am hanging with him (near him).  Very cool.

Cool down of 1.2 miles (Cumulus 391.4)

PM - got out for a 4 mile stretcher on Warm Springs (Glycerin 425.35)

AM - Club run from Dammeron down to store.  Took off well with Steve O. with about a mile warmup and then picked up the pace from 6:20 down to 5:30 for the rest of the run.  Ave. for whole run 6:11.  Felt pretty good considering yesterday's race.  A little sore on the glutes, but achilles felt much better.  Positive end to the week.  (Cumulus orange 73.4)

Very happy with this week.  Backed off intensity, but still hit decent mileage.  Ran good in the race and got ready for another strong week.

Next week's goals: Get mileage back up to mid 90's.  Try to dig through the week and a half of treadmill running I will have to do with my wife gone with a positive attitude while avoiding injury.

AM - 10&10 first 10 to Junction at easy pace - saw a gila monster and it made me jump out of my skin (thought it was a snake).  When I realized what it was I stopped for a look.  I have only seen 1 live gila ever, unfortunately something had happened to this one and it was dead.  Stopped back home for a quick drink and gu and a break and then took off on Wendy's for the harder pace of the run.  Ran into Clyde early on and he decided to head my way.  Kept a pretty decent pace for those 8 miles as we chatted 6:20 give or take.  Then the last 2 I was spent and needed to be done, so I didn't even get the round 20 when we got back to my house.  I felt a little dehydrated and, of course, fatigued after the hard runs lately.  (Cumulus orange 94.25)

morning - 8 on Millcreek Trail (2 w/team - they headed back and I continued on).  Good recovery run.  Still a lot of sand up at the top part of the trail.  (Landreth 212.05)

afternoon - 8.65 on Dimple Dell Trails in Sandy.  I really enjoy running on these trails even though it was easy and slow, but it makes me think of cross-country (my favorite type of running).  Ended with 10x100 strides barefoot on the grass at Granite Park with a very slight downhill - kind of fun.  (Cumulus orange 102.9)

morning - 10.2 out and back on Wasatch. Pretty slow and tired feeling run, but a beautiful area. (Cumulus red 45.45)

afternoon - 5 Sego Lily run in Sandy. Last run not on the treadmill for awhile. (Cumulus orange107.9)

morning - 8 on treadmill @ 1%.  (Cumulus 399.4)

PM - 8 treadmill 1%.  Both runs were pretty and I felt like I was straining just to stay on the treadmill at only a speed of 7:30.  This made me not look forward to another week of this.  (220.05) 

AM - 8 treadmill 1%.  Decided I have to do these treadmill runs when the girls are asleep because they make it very difficult to run without interruption. (Cumulus red 53.45)

evening - 7 treadmill 1%.  Well I started reading Chi Running as well as Advanced Marathoning.  Taking some good things and leaving out others from both.  From Chi the best thing I got was the improvement in form that I have realized I have needed to make in a long time.  My problem is that I really sit back on my feet; thus my legs get spent as well as problematic leg and foot issues like PF, Achilles issues, and shin issues.  So what I am trying to do is improve my lean a bit and get up in front of my feet.  I really noticed a change between my two runs today because of this.  And I am actually looking forward to the next few runs to work on these technical aspects.  Easy pace both runs. (Cumulus 406.4)

AM - 14 treadmill 1%. Tried continuing to work on my form. Felt a bit more tired than yesterday evening's run - maybe from working a few different muscles? (cumulus red 67.45)

Finished the week hitting the mileage goal which was 96.  There might have been a slight stretch of burnout for a day or two near the end of this week, but this in bound to happen.  

Goals for next week:  big goal is to make running on the treadmill as fun as possible and shake off the burnout.  Hit a good long run.  Bring back a little more speed into my runs.  From Advanced Marathoning I have decided I need to work on two major things:  First, number of strides.  I had been working on this a little for a couple weeks - I would really like to improve this, as I know that I struggle with a slower stride rate (This week I would like to be able to hit 170 without struggle).  Second, I want to work on improving the quality of my runs by making the second half better and making sure I really use Tempo runs to my advantage.

late Sunday night/EARLY Monday morning - 21 treadmill.  I really didn't want to get up at 4:00 to do this run, and I actually had a nap Sunday and was still awake at 10:00.  So I decided to get ready and get started on the run (after all, I would be finishing on Monday, so it wasn't a big deal, right?!).  Although the treadmill is not anywhere optimum for any running let alone a long run, I did like that hydration wouldn't be an issue - also, I had DVR'ed the US Track and Field Championships and watching them helped the time fly.  Some very cool races.  3000 steeple, 5000, 800, 1500: all great races.  Anyway... to the run. Warmed up for a minute and then took it from 7:30 to 6:58 in .1 MPH increments for miles 0-6.  Miles 7-13 were at 6:40.  Then miles 14-21 were another .1 increase each mile - ending at 6:15 (I think).  Through in some hills here and there to mix it up and really worked on form/lean and stride rate.  (Cumulus orange 128.9)

afternoon - 4 treadmill 1%.  Since I ran at such a weird time, I decided to go for something short this afternoon.  Once again really focused on stride rate.  (Gycerin 429.35)

AM - 8 treadmill 1%. Start through 4 miles at 7:30 to 7:03. Then last 4 at 6:40. Pace felt okay and didn't really have any tiredness or fatigue from the long run. Got a metronome from my old man and tried working on stride rate with it. Started it at 85 (one leg) and I was just a little off and could quite keep it. So I put it at 84 and stuck it the rest of the run with only a little effort occasionally to get back on. (Landreth 228.05)

evening - 6 treadmill 1%. 7:30 pace pretty much the whole run.  Very uninspiring. (Cumulus red 73.45)

AM - 12 on treadmill 1%. 6x1/2 miles at 2:30.  Felt a lot better than yesterday.  hit 84 stride count on 1/2's. (Cumulus orange 140.9)  

afternoon - 5 treadmill 1%. started at 7:30 and went up .1 mph each mile.  Felt good with no ill-effects from 1/2's this morning. (Glycerin 434.35)

AM - 10 treadmill 1%.  1 mile warm-up and then 4 miles at 6:40 followed by 5 miles at 6:00.  Was using a metronome to help hit pace.  I was just a bit off for the first 7 miles of the run and then on the final 3 I finally hit stride and was right on with it the whole time. (Landreth 238.05)

PM - 6 treadmill 1%. .5 warm-up.  Then 2.5 at 7:30 and 3 at 6:40.  (Cumulus 412.4) 

AM - 8 treadmill.  Totally asleep for the whole run.  I took the incline off to try and get going.  I kept it easy to warm-up.  But no matter what I did, I just couldn't get rolling so I keep it slow the whole time.  (Landreth 246.05)

evening - Wife is finally home!  Hooray for that and hooray for no more required treadmill running!  5 on Washington Parkway. Felt a little different being out on the road again. (Cumulus 417.4) 

AM - 17 from Veyo down to store.  Took a little to get going.  I felt a little tired (not sluggish or anything, just sleepy) and neither Steve or I wanted to roll too hard.  Then we matched up with Steve O. which was very good because he wanted to move it a little.  First 5 were all near or above 7:00.  Then we picked it up and the Steves pushed ahead of me as I ran 6:20's for a few.  Then at the volcano I moved it up to Threshold pace and hit mile 9 in 5:15, 10 in 5:20, 11 in 5:24, 12 (up Winchester Hill - mile 18 of StGM) at 5:42.  I was very pleased with hitting these times.  Relaxed a little for the next mile back to 6:40.  Then ended by pushing a little through the Twist at just under 6:00.  Took stride count three times during the run and hit 85 each time.  6:20 ave. for whole run.  (Cumulus red 90.45)

Week went well.  I was a little burned at a few points, but I was able to keep it limited.  Then ending on a great run like today made me very pleased.  I told my wife, I want the marathon here now!  Hit my mileage goal for the week and was able to make some progress on my stride count.

Goals for next week:  Go over 100 again and KEEP IT HEALTHY.  Continue working on stride count and get it up another notch, 172 (86).