Relentless

AM - 21.1 Green Valley.  7:16 ave for whole run.  Not bad, but it took some time to get moving.  First 14 seemed to be more work than they should have.  The last 7, however, were much better.  I could feel that my form was a bit off with my feet out in front a bit too much.  Stride count was 84 taken 2 times. (Cumulus orange 162)

AM - 11.2 (4 with team). Went down on dogpound and took Mosquito Trail then around Sandberg's Pond.  Came back and ran Washington Loop with team. (Landreth 257.25)

PM - 6.3 on Washington Parkway.  Finished with 8x100 meter grass striders.  Feels good to get the shoes off and run barefoot a little.  (Cumulus 423.7) 

morning - 17.5 from Enterprise Res. to Veyo on Goldstrike road (dirt road).  Good fun club run, but we weren't really prepared for it.  I was already a bit tired and then didn't have enough fluids.  Also it got a bit hot.  Another struggle was stopping and starting wasn't helping me flow at all.  By the last section, I was done.  I really liked the area of the run.  And the best part was the cool-down in the stream at the end.  The rest of the day I drank like a fish.  (Cumulus orange 179.5)

morning - 11.6 (2.5 with team) Grapevine/Junction.  Took team out near Grapevine Springs to measure a run and then they headed back.  Continued on up hill and into Coral Canyon and then basically ran the 2nd half of the Junction run.  Tried to run Grapevine Hill hard as to move into some hill workouts soon.  Still felt dehydrated and took it easier.  (Cumulus red 102.05)  

PM - 9.2 Club run from store and around Entrada (Landreth 266.45)

morning - 8 (2 w/ team) up Millcreek Trail.  Ran into Clyde a little up the trail and he took it easy with me for a little. (Cumulus 431.7)

afternoon - 5.1 treadmill 1%. Started easy and then took it to about 7 min pace for most of the run. (Glycerin 439.45)

AM - 16 from Clyde's up Skyline, down Main, onto River Trail and back up Green Springs into Middleton.  Took it easy and just ran how we felt.  Some miles near the end under 7, but nothing spectacular. (Sumulus orange 195.5)

New record weekly mileage!  Some of the miles weren't that sharp due to high miles for two straight weeks and the struggles from Weds.' run, but I am still pleased to have made it through.

Goals for next week: back down the miles a bit (90) and get a little sharper for the 1/2 in two weeks.  Get a few 800's in on Weds. and have a good 20 miler on Monday.  Later in the week we are headed up to Idaho for a reunion, so I want to enjoy whatever terrain we get into up there.

AM - 20 (10 & 10) Junction with an easy pace for the first 10, ave. at 7:21.  Then Wendy's for the 2nd 10.  Didn't take the short break between because I was already up at 4 running and practice was bearing down on me.  So I just took a few water bottles and dropped and stopped for just a second at 10 to Gu.  The 2nd 10 weren't up to where they needed to be, but not too far off.  Ave. was 6:40 and that's because I slowed it at 16 and 17 to 6:35's and then 19 was 7:20 and 20 was 6:58.  Last time I did this on the 18th of June ave for 1-10 was 7:27 and 11-20 was 6:35 - so I didn't see any improvement this week.  (Cumulus red 122.05)

morning - 9.6 (3.5 w/team) on Washington Loop and then into Sandberg's Pond.  Ended with 8x100 barefoot grass striders.  (Cumulus orange 205.1)

afternoon - 6 on treadmill 1%.  1 mile warmup, 3 miles at 7:30, and 2 miles at 7:03.  So nothing too crazy.  (Glycerin 445.45)

morning - 11 (8x800's on track)  The results of this workout pretty much stunk.  Reasons: 1)pretty warm. 2)not mentally into it. 3) Just not running fast - still getting legs back from big weeks. 4)Not having been on the track in about a month, so I hadn't really built up to it.  The last two are the biggest factors for the crappy times.  Warmed up with 2.7 to PVHS from home (2 w/team).  1-2:34 2-2:34 already a bit slower than goal time.  I'm thinking that's okay just bring it down a little at a time (didn't happen) 3-2:36, 4-2:44 really sucked it up here so I got a quick drink and took just a little longer break.  5-2:38, 6-2:45, 7-2:46, 8-2:44.  With the 2 minute recovery and 2.7 back home, the total came to 11.  I think I just bit off a bit more than I could chew on this one.  One positive...At least I did the whole workout (a mental victory if nothing else). (Cumulus red 133.05)

PM - 4 Warm Springs easy recovery run. (Cumulus 435.7)

AM - 10 treadmill 1%. 2 miles warmup  because I just couldn't get into it.  Then 3 at 6:40.  Finished with 5 at 6:00.  I really didn't feel any flow today.  Metronome was at 85, but I was just off and was hitting 84's.  (Cumulus orange 215.1)

PM - 6.75 in SLC down into Willowcreek.  Felt nice to have a little cooler air.  (Landreth 273.2)

morning - 7.1 in SLC.  Went up into Granite area and then worked my way back through Dimple Dell.  (Cumulus red 140.15)

evening - 4 in Soda Springs.  Ran at 7000 feet.  2 out and back from lodge with my brother James.  (Cumulus red 144.15) 

AM - 12 in Soda Springs.  Down from lodge into town and out on some highway.  A good downhill run, but I felt way off - out of alignment from sleeping on the floor I think.  Despite this, pace was comfortable and easy to hit at 6:30-40 for most of the run.  (Landreth 285.2)

Got my 90 for the week, and it was pretty easy.  Started to feel like I was getting my legs back a little by the end of the week.  Hopefully through next week, they will continue to recover and I will have a fast race.

Goals for next week:  Race fast! 

morning - 11.5 Went up into Green Springs with team (5.5) and then finished up the run around Washington Parkway.  (Cumulus orange 226.6)

morning - 12.35 Ran the Parkway in the morning and then up to the tortoise fence (2 w/ team) and because of last night's rain, I continued up into the desert and ran the Sand Hill.  I loved the run.  The sand was perfectly packed and it was just an absolutely beautiful morning in the desert.  I felt good and pretty quick.  (Cumulus red 156.5)

AM - 11.5  up into Green Springs and then DogPound (4.5 w/ team).  Felt a little slower and more fatigued today.  I hope the legs are feeling smooth for Saturday.  (Landreth 296.7)

morning - 4.5 Warm Springs and then 5 x 100 barefoot grass striders (w/ team). (Glycerin 449.95)

PM - 6.65 - Club run from store down through Dixie Downs.  Enjoyed running with Logan again.  (Cumulus red 163.15)

morning - 8 With team down from Green Springs down to Slickrock Church for 4 miles and then back and forth running with various members of the team and then added a few more miles.  Felt a little tight and tired as well as pretty slow, makes me nervous a little for the race tomorrow.  (Cumulus orange 234.6)

AM - up early for the race after pretty much no sleep last night. Hit an easy 1 mile warm up and then got going. 1-5:38 We (Clyde, Logan, and I) decided to not go out too hard and this mile showed it. I would have liked to be about 15 seconds quicker on each of these 1st two miles, but... Oh and the false - but not really - start was fun for Clyde and I. 2-5:32 Settled in with a pack of 4 and watched Hobbie and Mike Vick pull away. 3-4:47, started to use the downhill. 4-5:03, seems like these miles (4 and 5) were a little quicker when I looked at my watch, but it was a good pace. 5-5:06, 6-5:08, still moving well through the end of the tough downhill. 7-5:18, feeling amazing at this point and saw Mike Vick up ahead and really thought we might sneak up and suprise him, so I moved it up a little and Logan and I left the Durango fellow. 8-5:31 As good as I was feeling, I suddenly felt horrible in the middle of this mile. I think I might have hit glycogen depletion. It was so crazy how quick I lost everything, almost within one step. I was having trouble hydrating - the cups were causing me some issues, and I had forgotten my Gu and bought some Powergel to use instead and it gave me some major sideaches. It cost me for miles 8 and 9. 9-5:48, The Durango guy catches me and I watch Logan just pull away. 10-5:33, I decided I wasn't going to give up on this and decided to pull back away from the Durango guy. 11-5:39, Trying to get back toward Logan but he is picking it up here too. 12-5:51, The little rise up into Cannonville wasted me. 13-5:38, Durango was just behind me and I wasn't going to lose $100 just because I suck.

I had mixed feelings about the race. Happy about winning $200, happy about a 4 minute PR. Disappointed about missing sub 1:10, I really thought I would do it - I even thought I could go 1:08'ish. But overall pleased. And happy that I feel there is still room for improvement.

Cooled down by running back with my bro and finishing with him. (Ohana 87.4)

morning- 6.05 Well, I am spent.  Way too sore for a 1/2 marathon.  Grapevine with the team (Landreth 302.75)

mid morn- 3 on treadmill (no incline) at an easy pace to loosen up. (Cumulus 438.7)

afternoon - 6.65 DinoTracks.  Thought it would start raining on me, but it held off.  Still tired and sore.  No way I could run the 10K tomorrow.  (Cumulus red 169.8)

mid morn - Started the day by going to Enterprise to watch my wife run the 5K (her 1st race!  33 min and 3rd in her division!) and a few of my XC kids.  Got home and ran in the overcast and HUMID weather on the Bracken's Loop.  Tortoise Sighting!  I hadn't ever seen a tortoise on this trail before it was very cool.  The trails were great with all the rain last night, and I really enjoyed the run even though I was still sore and slow.  But by the end of the run a lot of my tightness and worked its way out.  We will see tomorrow.  (Cumulus orange 244.5)

AM - 9.3 on Washington Parkway before practice and then 6xFireStation Hills with the team.  Hills felt good.  I think they loosened me up a little and told my body that it was time to start rebounding and some serious training was coming up.  (Cumulus red 179.1)

evening - 5.6 went out to Bloomington Hills area and ran on the River Trail down to Dixie Center and back up through BH making it a loop.  Finally hit my first sub 7 minute mile since the race.  I was quite pleased.  (Landreth 308.35)

morning - 7 MillCreek Trail (2 w/ team, then split off).  Left heel has been giving me some on and off again pain since the race.  I am pretty sure I have a bone spur (all the signs point to this: the little round bump just off the heel, the history of PF on both feet actually, the extreme pain is sometimes brings) but it is on-again off-again so I am in denial and have been trying to ice, massage, and take care of it as best as possible.  But after the race Saturday, I could barely walk.  During the race, I had no trouble, but the downhill pounding and the lack of cushion on my flats added up to a lot of pain.  And this has set it off for a painful week.  (Glycerin 456.95)

evening - 7.5, 2 before the guys showed up around the store and then a club run up into the desert on the Castle Rock trail.  Slow going up, but hit a few good miles coming down.  (Cumulus red 186.6)
 

morning - 13.5 Ran out to Riverside Elem in the fields, where we had practice this morning (4.5), then ran a good 4.5 course with my 2nd girl (Ashley) and we talked about her upcoming season, then finished with the 4.5 mile run home.  As it has been all week, it was muggy.  It has been nice to have a little lower temps, but the humidity has been killing me.  I already sweat like a dog. (Cumulus orange 258)

morning - 18.65 Went up to Leeds and then ran up to Anderson Junct. and back through Leeds and home. At first I had a little trouble getting my mind and body into it. After about 5 miles, however, my body started to cooperate a bit. My mind, however, was back and forth throughout the whole run. Sometimes I was really liking it; others, I just wanted to stop and be done. Nonetheless, I ran very well, considering. Ave for whole run was at 7:03. With pretty much everything after 5 under 7, except one of the hill miles. A good course that I really like (wish the rest of the club could have made it). I really enjoy the section through Leeds. And the downhill training is good, but the run still has three hard hills on it. (Landreth 327)

Good recovery week.  Went through all the phases of recovery, I think.  First I wanted to get out and run a lot, but my body was too beat up to let me.  Then I didn't want to run.  Now, I am feeling a bit more energized both in body and mind at the end of the week.

Goals for next week:  Get back over 100 miles.  Keep the foot feeling good.  Have a strong hill workout and speed workout.  Get back working on stride count.  And MOST IMPORTANT in this middle section of the summer, have some fun and run with a smile! 

late Sunday PM/early Monday AM - 21.15 on the Green Valley Run (dogpound direction).  Didn't want to get up at 3:30 and do my long run before practice, so I went out late Sunday night.  This run helped me decide I pretty much suck.  First half was good, second half was wretched.  (Cumulus red 208.1)

morning - 5.5 (w/ team) Green Springs.  Took it at a nice easy pace and talked with one of my girls about how to improve her running.  In retrospect, a lot of the things I said could be helpful to me after my bad run last night.  (Cumulus orange 263.5)

morning - 10.1 (1.5 w/team) Warm Springs and then I went into Green Springs and down the Millcreek Trail.  Easy pace an not into too much.  (Cumulus orange 273.6)

evening- 5 Parkway.  (Cumulus 443.7)