Relentless

afternoon 5

Mall run extended from PVHS with Ruth. Decided to stay back with Ruth to just let my legs rest. As I evaluate my fatigue I have narrowed it down to this issue. I have been working hard to meet my new goal times for a quicker 1/2 and marathon. The biggest factor being quicker "easy" runs. So whereas before if I had a run below 6:30 it was because I felt good and went with it. But I would have a couple a week that were more near 7:00/mile. Now I am pushing all my easy runs at or under 6:30, and for the most part it has gone well. However, my body wants/needs a little recovery time. So I have decided that I need to make the transition smoother for myself by allowing a "recovery run" every so often until my body is more used to the "easy" effort of 6:30 ALL the time. Anyways, that's what yesterday was. So I went out with Ruth (one of the top high school female runners in Utah) and just ran with her. Put a couple miles in that were over 7 and a few under 7 and the average came right out at 7:00. It was a good run and my legs felt like they might be feeling a little better.

W-154

RHR-42

Heart Rate is rising - this could be a sign of fatigue (duh, look at my runs the last few days)

Ran around St. George with Club tonight. Measured a few places for mile repeats with the GPS and enjoyed a georgeous sunset. And of course Steve and I dusted Clyde and Bill! What's new.

W-152.5

RHR-37

Heart Rate dropped back down a to where it usually has been (or at least what I have determined to be my base rate based upon my two or so weeks of taking it).

I just spent some time catching up the previous few months to when I joined the blog. My goal was to use this great tool we have here to be able to look back at the past and see what I had done right and wrong. I went back to the first week of June. For June, July and about half of August I had written down my info on paper, and had some good things. But from there it was pretty hazy into late August and September and I just had to put in what I had on my GPS (which for some reason, I ran very little with during those weeks). But I still learned and remember a lot doing this.

DogPound from PVHS with Ruth and Jeff. Took it nice and easy and enjoyed the run.

W-151.5 (I have still yet to glean any info from taking my weight. But maybe someday it will be useful.)

RHR-38 (Holding pretty steady here in the mornings. I have felt a little better on my runs the last few days.)

Foot Injuries update:

Plantar - feeling so much better the last few days. I measure the progress by how much I cry out in pain each morning on the first step out of bed. The last few mornings barely even noticing anything. Consitent wrapping, icing, and trying to stay off of it in the morning until it gets better is paying off.

Pain below Right Ankle - starting to back off a bit. Every now and then it gets bumped and sends a shot through me, but it is getting better. I still don't know what caused it.

Left Pinkie Toe - I think this might be broken from when I rolled it a week and a half a go. There is quite a bit of pain in it still, but not when I run. And a lot of swelling but no bruising, just redness.

If I get some more time, I am going to go back as far as I can and write more info down from earlier in the year.

for steve: 673-9882

2.8 warm up then race.

2nd! Ahhh! I shouldn't complain because 2nd is alright. But for the last 2 years (probably about 6 races) I have got 2nd in every race I have run except marathons. So I am kind of tired of it.

Went out real hard - with the strength of my Racing Mullet pullinng me along!

5:08 1st mile - felt like Jose for a fleeting moment as I led the pack.

2nd mile in 5:06 - still feeling great. I was a little worried because I was moving it pretty quick and I knew I would pay later. But being the just a few days after the 1 year anniversay of my stroke, I wanted to just try to really challenge myself and get into the 32's.

mile 3 in 5:20 and 3.1 in 15:41 (my 5K pr is like 15:30). I was cooking but just before crossing the bridge I really began to notice a major blister forming on my right heel. It came quick and furious.

mile 4 5:59 - slowed way down for 2 reasons: my heel was killing, I couldn't even step on it; and a monster hill near the end of this mile. I decided not to kill myself up the hill. My strategy had changed from attack for a 32 to survive and maybe hold on to 2nd (I didn't see anybody close, but I was already looking).

mile 5 5:50 - told myself to just keep it gowing despite my foot and then try to hammer out a good mile 6. The rolling hills weren't bad.

mile 6 5:40 - tried to bring it back down, but by now the blisterS were so bad I could barely step. I was kicking myself for wearing these shoes (my only racing shoes are an old pair of Nike Nairobi's from college and they always give me a little blister on the back of my heel, so I prepped with MoleSkin, but it didn't help).

.2 43 seconds - just hoping no one would gain on me I just tried to gut it out. Immediately after crossing I ripped off my shoes and found not only an enormous blister covering my whole right heel, but a very tasty guy covering the back of my right heel and a little fellow I hadn't even noticed on the back of my left heel.

I had planned to run back and help my brother finish, but I could barely even walk so that plan faded fast.

Finish was 5:27 miles - 33:58. Not bad, but I know that my blisters cost me at least the minute (20 seconds per mile for last three) I wanted to hit into the 32's. I am really kicking myself for wearing those shoes. They are now officially retired.

STEVE - get the store open so I can get a pair of racers!

By the way:

W-151.5

RHR-38

Sunday:

W-151.5

RHR-37

Took it pretty easy today as I ran Foremaster from PVHS with Ruth. I will need to give the blisters some time to heal. Didn't bug me too bad though, except on the downhill (then I could feel the skin slipping). One popped on its own Sunday morning, the extra large one on my heel I drained because it was so full I couldn't step on it. Then I wrapped them up with mole skin and tape. Hopefully draining them doesn't come back to cause a problem.

W-151

RHR-42

River Run from PVHS - great weather, near 80. Warmed up at 6:55; then ran the next few in 6:18,6:24,6:17; started to feel a little fatigued and with no need to kill myself I backed off along the washed out trail 6:50; but then I just brought it back right at or under 6:30 for the next two and finished at 6:45. Total ave. 6:40. Felt good (except for that short 1 1/2 mile in the middle where I felt fatigue. I need to start streching my miles a little. Originally had planned to go 10 and 5 today, but that was before the blisters. But they are feeling a bit better. I think tomorrow I might move it up to 10.

weights

W-152

RHR-42

Went up Green Springs into the desert on Green Springs Trail and connected with Powerline Trail all the way up to Turkey Road at the Water Tank and down into Middleton and back to PVHS. Was aiming for 10 and it looked like when I went up toward tank it might be more, but it worked out about perfect. Took it pretty easy and continued to try to work out fatigue in legs. Averaged 7:28.

Blisters feeling a bit better. PF feeling a lot better (I would almost say it is healed, but I don't dare quite yet.) Toe is still giving me a bit of pain. Ankle thing hurts just occasionally.

W-150

RHR-42

Club run with Steve and Bill up Webb Hill and back by way of Harmon's. I felt a lot better going up the hill then last time. But was still a bit sluggish on parts of the run (from the race, I imagine). Had a good talk with the guys about the struggles we are having selling the house. Also noticed that Steve is a very strong runner. I have always envied runners that have powerful leg drives compared to my lanky, might I even say lurpy, stride. I don't know how I ever ran a quick 800 with my stride.

W-151

RHR-40

Junction run from home. Took it out easy and then brought it back at a decent pace. Didn't time it, but by the clock it was 1 hour and 10 minutes. Negative split for sure.

W-150.5

RHR-39

Various miles at the PVHS Run-a-Thon. Cross -country team ran 112.25 miles in 12 hours (mostly 1 mile at a time, then 1/4's last hour to gain a few miles!) Ran 7 with kids, then 3 with kids. Then a few quarters. Some of the kids ran pretty quick and I found myself hoping for a slower runner to be next so I could slow it down. Was pretty wiped at the end. But a lot of fun.

W-151

RHR-38

Sunday:

W-153

RHR-41

4xmile repeats (cemetary loop-a couple of neighborhood blocks that I use as mile repeats, some hills both up and down, with the up at the end-I think it is pretty tough and costs me about 10 seconds as compared to a track)

1 mile warmup-wasn't enough, it was pretty chilly

1st-5:45 felt like I was pushing hard, but I was still just trying to get warmed up.

2nd-5:27 probably my most even splits, moved it hard throughout, even up the hills

3rd-5:27 I guess I should say this was also my most even splits because at key points I looked at my watch and every time it read the exact same as mile 2 (but I was working much harder)

4th-5:30 Started off stronger by about 4 seconds by just over 1/2 mile, but I could feel my legs losing it by the end. Still I thought I was going to be a little quicker then the middle two (pushed it very hard on this one).

5:00 minute cool jog between each mile and a 3/4 mile jog home for the total.

Felt good about the run besides not warming up enough. But it was late (for me) and cold (for St. George) and I didn't even want to go. So I am glad I got out and pushed myself.

W-153

RHR-42

Washington Parkway - 5 easy miles as a recovery. Too windy to try and run hard today even if I wanted. Had cross-country awards night and I was too wiped out to run after.

W-151.5

RHR-39

4xHills - 1.6 mile warm up from PVHS to Sunrise Tire Hill (Foremaster): a .25 mile hill with a climb of 116 ft. up a lava ridge (I think a perfect hill - long, but not too long to push all the way; steep, but again not too steep to push all the way).

1st-1:57 thought this might be a long day

2nd-1:55 felt a lot stronger and figured I could get through 4

3rd-1:55 pretty excited to hit the time again when I could feel the hill really working me

4th-1:53 got stronger on each one even though I was wiped out by the end of this one.

Decided to run back along Foremaster route to add a few more miles. After getting to the bottom down by the carwash there was road construction so I detoured back up the Mall run reverse and back to PVHS. Took the miles back nice and smooth. Hit a couple near 6:30 on the downhill parts and the uphill and flat to the finish went about 7:15.

W-150

RHR-41 (has stayed up in the low 40's a little lately)

Black Hill run with club. Felt great and moved it pretty good. Ran miles 3-9.5 at or near marathon pace with Steve (5:50-6:10 uphill).

W-150.5

RHR-42

Green Springs then Powerline Trail onto Turkey Farm road and back to PVHS. Felt good - better then last time I ran this run (2 weeks ago). Ave. pace was at 7 min/mile. But I did hit about 4 of the miles at or below marathon pace.

For some stupid reason, though, I ran in an old pair of 2100's (from this years St. George) to give my Landreths a rest. Until I can by a new pair, I wanted to rotate maybe a couple of times a week. PF hurt a lot, knees hurt a lot, everything hurt a lot. I never realized how much trouble those shoes caused me until I started the Landreths...Best shoe I have EVER worn.

W-

RHR-

Good brisk weathered run with the club (and everyone there!). Ran from Dixie Center over Webb Hill - bridge may be done for old half marathon course... Yes! Then into Bloomington Hills and out onto what I will name the Hidden Valley Trail. Overall average was slow (7:45). First two miles taking a total of 20 minutes didn't help. But my sore knees and feet didn't help. The last 2.5 miles we picked it up a bit and brought them down to marathon pace. It felt good to end the run on a positive note.

W-

RHR-

Sunday's (W and RHR were off because I took them later in the day)

W-156

RHR-46

Goal for this coming week: Get good mileage in over Thanksgiving including a strong day of 800's and hills on Monday and Tuesday. Start broadening the base a bit (maybe 60 miles).

5x800's (on track)

3 mile warmup felt good, took it pretty easy with some team members headed out on a 7, then I turned back.

1st-2:30 felt tight especially in left hammy

2nd-2:27 loosened up a bit and felt the strongest of all 5

3rd-2:30 thought I would be closer to 2:27 but second lap times are struggling

4th-2:32 really struggled on 2nd lap (up near 1:20)

5th-2:30 brought it back down but realized it was time to be done.

Jogged a 400 recovery in between (about 2:45) and then stood and stretched until 5:00.

Overall had mixed feelings about the workout. Good to get out and get the legs moving, but I thought with the longer recovery I could get closer to 2:25 each time (that is what I was shooting for). But I really stuggled on 2nd lap every time. I hit right at about 35 for the 1st 200 and then came in at 1:11-1:12 but then couldn't hold it together for the second lap. Obviously something I need to work on a bit.

Finished up run with a 2.75 cool from PVHS to home.

W-156.5 (stayed way high, I wonder why?)

RHR-43 (still lingering in the low 40's)

Just checked out the results from the Valley of Fire Marathon - fellow Southern Utahn's did well: Jose Martinez (2nd local to Clyde at the St. George) won in 3:01 - a bit slower then last year; Steve Olsen (3rd local at St. George and 3rd at Butch Cassidy) took 2nd in the half in 1:22. This looks like a hard course and the times reflect that. Good job SoUt's.

River Run from PVHS extended to home. Warmed up first mile in 7:07. Felt I was still warming up on most of 2nd but time dropped to 6:37. Then I started working on Easy Pace - and today it felt pretty easy, didn't really have to work that hard just kept it running strong - 6:08, 6:34, 6:24, 6:23, 6:35, 6:33, then took last 2 in easier to not kill myself on uphill with tomorrow's workout in mind 7:12, 6:58, .1 to finish up. Overall ave. 6:39. Felt pretty good about the run. Wondered how I would bounce back from yesterday's 800's, but I think I am running pretty strong right now and am on pace to allow myself a chance to hit my goals at the 1/2 in Jan.

W-151.5

RHR-42

6xSunrise Tire Hills - 1.8 warmup

1-1:50 felt strong and made excited for a strong workout

2-1:55 now I started to worry, I still have 4 left

3-1:50 brought the time back and feeling like I can get a good workout all the way

4-1:51 having to go to the arms a lot earlier on this hill, but time still good

5-1:51 wondering if I can get a strong hill because I had to really rely on the arms almost the whole hill

6-1:53 nearly the whole hill was arms, but I still made it

Finished with run down Foremaster and then up Mall run reverse

W-152.5

RHR-43

Treadmill (1%)

Warmup at 7:30, then brought it down to 6:58 for the next 6. I wanted to go 10 originally today, but wife was working so I had to run on the treadmill and watch the kids. By the 7 miles both the three of them and I were ready to be done. The speed was easy and a good recovery. I want to get the mileage to hit 60 this week.

W-152.5 (pre-turkey!)

RHR-38 (haven't seen it in the 30's for a couple weeks)

SGRunClub - I would like to go around 15 Sat. How does that sound?

Junction in the AM. Need a lot of time to work on the house today, so I went running at 6:30. It was a bit chilly, but still not the worst yet. Run was good. I left the watch at home as to allow myself to recover. I could tell I ran negative splits based on the pace on the way back. A good solid run.

Club Run out on Green Valley Loop and then up into Green Valley and down last section of SGM course then straight down Main back to Dixie Center. A mixed review run. Green Valley Loop was a neat trail, but hard. It really worked my hip flexors and made me sore for the run up into Green Valley. Then I decided to hit a restroom and that made my stomach feel much better. So I decided to push it the last few miles, and I was able to hit the last 3.4 at right around or under 6:00 ave. Was a little tired for the rest of the day.

W-

RHR-

don't exactly remember these for most of the days over the break (I knew I should have written them down). But weight was usually right around 153,154. And resting heart rate was right at 42,43.

Hit my mileage goal for the week. And I had decent speed and hill workouts.

Goals for this coming week: I want to push the mileage up again (may mean a few morning runs... blah). Have a good workout of miles, and look strong on the hills again. It might be a tough week or even month as we try to get through the stress of the house stuff, so who knows what will really end up happening.

5xmile on cemetery loop (11/13)

3.5 miles warmup

1st-5:30 felt good and quick - thought I was faster

2nd-5:27 again thought I was faster

3rd-5:26 really pushing and I couldn't figure out why times weren't closer to 5:20, then I realized I that although I was getting similar times to 2 weeks ago, I started off much quicker - 5:30/45

4th-5:22 really dug this one out and started feeling much better about the workout

5th-5:30 finished at same time as 4th two weeks ago and no slower than my slowest this week.

.52 cool jog between at about 4:30-5:00 minute whereas 2 weeks ago it was 5:00-5:30.

Miles felt good and hard. It is hard to enjoy this workout while doing it, but after accomplishing it, it feels great. In a couple weeks... 6.

W-153

RHR-45

Went looking for a new 8 miler for my runners. Went from PVHS into Washington and up the Parkway Loop and back through Washington to PVHS, only needed to add .15 to make it a true 8 - so I just went around the track once.

One of those great runs that you just don't want to end. It started off cold and just got colder. Ran the first mile (uphill) in 6:27 and thought that this was going to be a quick day, so I just kept it at the easy pace of 6:30 or below. On the fifth mile (uphill on the Parkway) time slipped to 7:10, but that is not bad for that section of the run. Then I decided to go marathon pace in for the last three and ran then at or just under 6:00. A great run, and I felt great after - really exhilarated.

Weights

W-151

RHR-42

AM - 8 out and back to Red Cliffs Outlets

Went to bed with the best intentions of waking up and running, but lately all those types of intentions have gone out the window when the alarm goes off before 5. But today I did it. Was a little chilly at first, but it warmed up as I got going. Took it easy as a recovery run. All miles between 7 and 7:30.

Afternoon - 7xhills (11/22)

warmed up out to Sunrise Tire hill. Bitterly cold today, and I wasn't dressed for it. No gloves, no hat.

1st-1:53 strong but tired

2nd-1:53 strength leaving and feeling the affects of weights yesterday

3rd-1:55 time slowing and I am wondering about 7

4th-1:53 dug it out and brought it back down by convincing myself I only had a little left

5th-1:52 I play a trick on my mind that I only have how many are left after the repeat I am starting (so I am only thinking two left) and I push myself hard. I do this on all repeats and it really helps get me through

6th-1:53 just one left! But I really feel it on this one.

7th-1:57 legs are spent and I have to really focus to keep knees driving and arms pumping.

Good workout and I am glad it's over. Cooled down (Froze down!) by continuing down Foremaster then up Mall run reverse. It was so cold (temps near 30 and wind chill probably in the teens). I had to warm up my hands in my armpits they were so frozen.

W-151.5

RHR-40

short .4 mile warmup as I waited for Bill and Dustin. Then we headed out to the Riverside Trail (part of the River run) and then up 2450 and back Mall Drive to the park. Good recovery run. The weather wasn't too bad. We kept the pace between 7 and 7:30.

W-151

RHR-41