Relentless

Ave. 7:44

ave. 6:54

Ave. 7:20

ave. 6:45

ave. 7:34

ave. 6:52

ave. 6:27

ave. 6:44

Ave. 6:49

ave. 6:42

Ave. 6:47

ave. 6:47

ave. 7:58

ave. 6:25

ave. 6:40

ave. 6:59 on 4 miles

then two 1/2 mile repeats?

2:43 and 2:44

ave. 6:46

ave 6:52

(Don't know this week's runs)

want to catch up some other info - so I have written down from this date at least what mileage I ran.

At this time I was still just trying to get in a few miles and start a little speed.

w/ 4 hills

2 x mile - 5:57, 5:59

3x800 2:50's

3x800 - 2:30,2:37,2:40

4x800 @ 2:50's

3xmile 6:00,5:55,6:00

4x800's @2:50

5xmile

5x800 @2:50

negative splits

1:12 and :58

(I remember I was pretty proud of that neg. split - especially because the 2nd half has 2 ups and a downhill as opposed to the other way around.)

4xmile

5:51, 6:00, 5:55, 5:58

3 morning

7.5 afternoon

2x800 @2:50

(musn't have been feeling well, because I had planned 5x800)

(I remember at about this time, I felt like I had started to break down barriers of the stroke and had hit a pretty good grove - but I wanted/needed to keep building very slowly and use a lot of recovery.)

5x800 @ 2:40-2:45

6x800 @ 2:50

(recovery week)

must have felt I wanted some rest (or maybe it was a track meet)

5 AM

7 PM

7x800 @2:50

none

none (I think this weekend was PV Invite)

7 AM

3 PM

5xmile (but I only have one time written, 6:11 - maybe I did them on the treadmill all at that pace)

7 AM

3 PM

PM 8x800 @ 2:50

6 AM

3 and 7

5 and 5

8x800 @2:50

none

9 and 3 in morning

5xmile @ 6:00 (10 miles)

4 PM

3 AM

10 PM

(wrote note: leg hurting)

9x800 @ 2:43-2:46

I remember this being a very good workout. The 800's seemed to just take care of themselves and flew by.

10 and 3 in morning

4 miles at 6:00 pace

10 and 3 in morning

9x800 @ 2:44-2:50

6 and 3 in morning

19 in evening (planned on 23, because of track meet I did it Friday night instead of Saturday)

The evening run is when I had my "set back". I was running out in Green Valley and started to feel very fatigued. Things just weren't working right - my legs wouldn't lift, breathing was way off, and very tired. This scared me a lot. Called Ally and had her and the girls meet me. But I kept running about 6 more miles (some of which was out of my way to go to my bro's to get some help - no one was there). Finally got to where wife and girls were and I just about dropped into the car. Kept feeling wiped throughout the day and night. Went to the doctor a few days later (notice that I ran a few more times the next week, duhh... learn the first time).

none

Thought I might be feeling a little better. So I decided to run. Felt pretty fatigued still - but it wasn't the same as the stroke. I just figured I was worn out.

Went 2 miles and had to stop. Something is wrong. Get to the doctor and "something is glowing around your stoke". A glowing brain ... that's not good.

A very difficult week for me followed. The doctor said that depending on the results of the test, I may not be able to run any more. Not - you can't run competitively. No. You can't ran at all. I really didn't know how to react to this. It set my brain into all sorts of crazy ideas. It was a tough thought to try and digest. Running is so much more to me than one might think. Its racing; competition; overcoming self; mastering body and mind; enjoying beauty; thinking and reflecting; becoming one with myself and all that is around; refocusing; finesse; endurance; challenge; love; introspection ...

nothing the rest of the week

none

none

none

none

none

Doctors don't know what happened with the brain thing - but nothing is there now. For lack of more info. I have been cleared to run.

Now the challenge of doing it. Please be easier than last time.

Legs feel a lot like after the stroke (about 3 weeks or so after, when stuff was starting to come back.) But I remember my quads were so sore. It takes about everything I have to get them to work.

BYU Invite - so I decide to use the time to rest.

none

region - might as well rest

region - rest

Felt I needed to try and see if I could get this many miles in - I needed to decide to do the marathon or not. I felt okay about it.

state track - rested

rest

rest

in SLC

in SLC

This is what I wrote after running:

Felt pretty good till around 17. Held back at first, but did get caught up in it and paid for it later. Obviously, mileage (lack of) was a major factor for last 1/3 of race. Liked the race. Very happy it is over.

Now some more comments looking back:

I was very worried about this marathon. It was the first after the stroke. I had trained pretty good up to April, but then I had the set back which really messed up my training and was pretty much like starting over again. So I decided to do the race as a run and just feel how it went.

Splits:

1 - 7:25

2 - 7:06

3 - 7:12

4 - 6:21

5 - 6:47

6 - 6:58

7 - 6:52

8 - 7:01

9 - 6:58

10 - 6:48

11 - 6:37

12 - 4:43

13 - 7:19

14 - 6:31

15 - 6:23

16 - 6:48

17 - 6:45

18 - 7:29

19 - 7:05

20 - 8:42

21 - 9:58

22 - 9:25

23 - 7:49

24 - 8:43

25 - 9:38

26 - 10:26

.2 (my GPS actually must have been off because it measured the last bit as .39) - 4:07

in SLC. Tight. Went 1st 2 w/ Pyper in stroller. Started to loosen up on 3 and 4.

in Salt Lake - same run, just stretched a little more. Felt okay. Still pretty tight.

7

3

Began 2-a-days

back at home

8

3

Still taking it slow - 3 miles on treadmill @ 8:00 +/ mile

9

3

Here is a note I wrote under this day:

Goal for St. George 2:40 and a strong finish. That's a big PR - Can I do it 2 years, 2 marathons, and a stroke since a 2:55? YES!

Well I got close. I see some major things I can work on now for next year. I really will need to be smart about training and goals for 2007 St. George.

Pretty good recovery week. Did I over do it?

6 w/ hills

3 picked up pace on treadmill a little

3 w/ team

9

3

Runs feeling good

wieghts

6 Firestation hills x 5

3

3 w/ team

9.5

2.5

Happy I went 1/2 mile longer in morning, so I could go a little shorter in the afternoon.

8

3 w/ team

Getting a little tired. Shooting for aroung 65 miles this week and going above, so I backed off.

Turkey Farm road - a bit tired and hungry (at this point in time, I had been eliminating eating even just toast before my mornign runs - it was a tough adjustment) Need the day off tomorrow.

10 Garbage Dump for a run of 10 with hills.

4 picking up pace on noon treadmill runs (7:30 for 1 mile and .1 mph quicker for each 1/2 mile finishing at 6:40)

3 with team

8

3

nice to have gone 2 days and already have 28 miles in.

7 Firestation hills x 7

4 treadill

3 with team

weights

Ran in the evening with the club - fun -

Getting tired already this week.

Stretched planned 8 to 8.5 because wanted to run less this afternoon. But too wiped out to run. Times for runs this week slumping. Read a book by Henderson "25 Years of Running Tips".

A note I wrote myself at the end of this day: Obviously I am taking it too hard right now and need rest. But how do you balance recovery and preparation for the next marathon?

In West Canyon at Snow Canyon - beautiful and cooler run. Felt okay - but slow. I am glad for the day off tomorrow and may cut back next week even more than planned.

decided not to do run w/ hills even though it was only just 6. So ran just 3 w/ team.

I am looking forward to this rest week.

(here is what I wrote for this date)

weights

When you start writing miles, a 0 sure looks bad (maybe that's why many experts say don't count miles, but I still like to). I need the rest though. Body feels better, but both achilles - especially right- hurt.

5 Washington loop -

4 (3.5 w/ team) Wash. loop

felt good- kept pace slow

6 Tortoise Fence

3 Artic Circle from PVHS

Still feeling a bit tired and wonder if I should only go with the team tomorrow.

weights

6 Industrial Park loop

3 (w/ team) Warm Springs

tired and sore at first, but slowly got into it.

Junction - still wondering when I'll get some of my speed back. But trying to be patient.

10 (w/hills) Garbage Dump - felt the best I have in months. My legs actually picked up and had a little zip.

4 treadmill @ 8 mph for first 1/2 then .1 faster for each subsequnet 1/2 to work on getting my runs a little quicker.

8 Sunrise - a bit tired again.

4 treadmill - kept it at 8.0 mph because I was a little tired, but put incline at 1%

9 Fire Station hills x 8 - plus Warm Springs and Washington Loop into the 8th ward. Took awhile to get into it. Tired from late night of fireworks.

4 (3.5 w/ team) Into Desert - could feel fatigue in legs. Wont' do another 4 today to rest a little for the rest of the week.

10 Wendy's - got to sleep till 6 AM. I felt great.

6 planned to run with club, but no one was there. So I went to Bloomington and ran up the trail. A little tired, but got into it, so I don't need as many miles tomorrow.

weights

Green Springs - hopefully a little rest today will put some spring in my legs for tomorrow.

Quail w/ carbs - took forever to warm up. 1st 5 in 40+ mins. Next 2 sets of 5 miles in 36 min. each and cruised in.

12 (w/ hills) Hospital and Sunrise - felt okay. Didn't take as long to warm up

4 (w/ team) dog pound

9 Middleton and tortoise fence

5 treadmill

3 (w/ team) Zions Bank.

? of the day - How do I keep positive when I am struggling even run slow?

weights

10 Fire Station hills x 10 and Green Springs - didn't have a lot of bounce in my step for practice but ...

4 (w/ team) Tortoise Fence w/ top boys.

9 Factory Stores extended- had a moment where my legs felt like they might break through - but fleeting.

3 (w/ team) - Sandberg's Pond

6 treadmill - felt smooth. Worked to under 7:00/mile a few times, but didn't go crazy so that it might last a few days.

weights

10 Wendy's extended

3.5 (w. team) Washington Loop

Green Valley- took it easy (w/o carbs or gato) to try and just run it all. Did pretty well (walked once) and recovered quick.

100 mile week done!

It is funny as I enter these months in, I thought I had done more long runs, more 100 mile weeks, and also I think I just pin pointed when I hurt my PF - right about here. Raises more questions about 100 mile weeks for 2007.

9 Factory Stores extended - felt pretty good. Thought I was a little quicker, but same today as always (7:30 ish)

3.5 Washington Loop

5 - 3x mile @ pace (6:00) scared at first when cranked up treadmill to 10 mph, but made it all three times.

9 Middleton extended - slow and tired

3 - Fire Station hills x 3 with team

6 - treadmill

weights

5 (w/ team) Parkway - nice to sleep in - almost ran on top of a rattlesnake

6 3x800's supposed to do 2 but tried 3 @2:40 felt good, but fast

3 (w/ team) Sandbergs Pond

6 on treadmill

Decided to get some sleep and not do 10 this morning.

Middleton - worried about run tomorrow because I can't seem to pick up pace at all.

4 mile warm up and cool Race - A good run with a bit of downhill at first then evens out for the last 2 1/2 miles. Wrote: Felt good, let leaders pull me along (Logan, and a few others; Jose was way up). Set good even aplits (5:14, 5:25, 5:22, 5:28, 5:35, 5:50 ish) Did a lot better than I thought! Total time was 33:49 Looking back at the race, I did better than I expected with very little to no speed work. Was please with the result.

Junction - took it easy to work out knots.

3.5 w/ team Fire Station hills with team x 4

5 on treadmill

5 w/ team - Parkway

4.5 treadmill 2x800's supposed to do 3 but started feeling very sick (overheated)

decided to take the rest of the week off to help with the Plantar Fasciitis.

Since this was a rest/recovery week I thought this would be a great time to try and get it feeling better.

12 late Sunday night (early Monday morning) ran because I couldn't sleep. A good run, just over 7:00/mile - foot felt okay

6 - mile repeats at pace (I don't know how many, maybe 4) pretty tired at end, but did it.

4 - Fire Station hills x 4 w/ team -spent

Got some rest today after a lot of miles yesterday and the baby being born. From PV went to PVMS and then 2450 in afternoon heat - felt sore.

6 - 4x800's @ 2:39 made it through but struggled

5 (w/ team) parkway - felt okay since I wasn't pushing it.

10.5 - Medium Loop in Fields - hadn't gone into the fields in awhile, now I remeber why - run was so slow.

4 - tortoise fence

weights

I made a note below this entry "Chronic Fatigue?"

5 w/team - Green Springs - took it easy w/ nothing in legs

6 - Started to rain, so I had to run in the desert. Dino Tracks. Shouldn't have, legs are dead this weak. It is very frustrating.

Quail - (here is what I wrote) supposed to be quick, WASN'T. A perfectly bad ending to a bad week. Couldn't get anything otu of my legs. Ave nearly 8:00/mile -- BLAH!

Apparently I didn't think highly of this run. Looking back on it, I remember this few weeks. What a stuggle. I am guessing it was the mileage. Should I try and go so big next summer?

10 - Wendy's. Foot feeling a little better

2 - w/team ran out to watch team do Fire Station hills

8 - 5 x miles @ pace - felt a lot better than last week

10 - Wendy's

4 - Tortoise Fence w/ team

6 - on treadmill

weights

8 - Green Springs - fatigued and foot hurting badly.

7 - 800's x 5 - felt good and fast

Nothing - FOOT

Green Valley loop - felt tired at the end

(this is when I decided to switch directions for this run next time).

No run today - had to rest foot

I remember my foot had been giving me A LOT of pain at this time.

9

6x mile (7 w/ warm and cool)

8

6

5x800's (6 miles w/ warm and cool)

8

8

6

9

6

Green Valley loop from my house into Green Valley (bottom way, like this much better) and around. Felt great, first time I didn't walk in a run this long - not even one step! I remember this being a very positive experience. Watch says 8:13 average.

Labor Day- went into desert on Brackens Loop and just really enjoyed the beauty of it.

Wanted to get one last long run in before the marathon. I felt horrible. Had to walk, had to cut it short.

Don't remember the rest of the week up to the Swiss Days. I think I took it pretty easy though. Mostly just 3 and 4 mile recovery runs.

2.25 warm up for the Swiss Days 5k

3 - mile splits were 5:38,5:31,5:13, and then :27 for the .1 Run was good. It had been a very long time since I had run a 5K. So I wasn't used to the speed. A high school kid beat me (that's kind of sad). But I felt okay about it. Came in 2nd.

10.5 - ran with club and Logan down last 10.5 of the marathon course. Felt good.

First log!

9 miles

ran 3 mile runs 3 times (continueously) with various groups of my team members.

run - PVHS to Artic Circle and back x 3

It gets tedious running the same run three times in a row, but it is nice to get out with the kids.

On treadmill at 6:31 pace. Have been working on a little of downhill training for the last few weeks to get ready for St. George.

The 6:30 pace is pretty comfortable right now.

3 miles 3 times with team again. run - PVHS to Artic Circle and back x 3

same run as Monday. But it was the last set of morning runs for the x-country season, so I was glad to be there running with the various groups of kids.

2 mile warm up into Green Springs at just under 7 min/mile

Then pushed for 4 miles at 5:55 average. Felt labored at first only hitting 6:15, then it started to really flow and I even toned it down as to not overdo it. Easy last mile around 7:45 to finish up.

Came home from Cedar Invite and ran 5 at 6:31 on the treadmill as my wife took one of our daughters to the doctor.

planned on running with the SGRunClub on the marathon course but slept in after staying up late with sick daughter.

So I tried to run something with a similar downhil as SGMar

Ran up turkey farm road - felt good and warmed up with 6:30, 6:45, and 6:30 then backed off a bit as I ran up to the water tank 7:30 and 7:50. Ran back in 6:05, 6:10, 6:08, 6:22 then eased in at 7:30.

Felt pretty good on way up but really strained for 6's on way back.

Ready to relax for marathon week.

hit the treadmill at 6:40. Feels pretty relaxed and I have some confidence in my running right now.

I am feeling shaky about my mental toughness though. What was my strength in high school has become a major weakness for me. I haven't ran a good marathon 2nd half of any of the 3 I have ran, and I don't feel as mentally strong as I know I need to be to push through the pain of a strong 13-26.

out and back on Washington Parkway.

Felt really good and pretty fast

Average was 6:24 miles w/o even pushing.

I feel like I need to slow down a little to have fresh legs, but it is flowing pretty good.

on treadmill at 6:40.

I was worried about running early in the morning because that's when my Plantar Fascitis hurts a bit. It had been feeling better for a few weeks, but it seems to be acting up again. It felt okay though.

Ran with St. George Running Club - had a great time and hope I can keep running with them often.

We went from the finish of the St. George Marathon up the new finish route 2.75 miles and then back down.

Took it up in around 7:10 miles but I thought we were going a little faster, probably because I was talking the whole time (note to self * I will not be carrying on any conversations during the race *). On the way back we ran Diagonal and 300 East at Tempo + pace for a mile and hit it at 5:20. Then we eased in at 6:40 for the last mile.

Calmed my nerves for awhile (or so I thought). Went to bed very easy last night at the usual 9:45 ish, but then woke up at 1:00 and tossed and turned as I let thoughts enter my head. So I went out to the couch to watch tv. Eventually the background noise let my brain relax and I fell back asleep around 2:45.

Anyway -- I think I am ready for it, tomorrow! Will take and easy 3 or so today with some striders or something to just get it flowing.

Three easy around Washington City to loosen up and get ready. My mind is racing. Can I really reach this goal of mine? But I am ready.

Well the race was great! I was on such a high as I finished something that I had worked so hard for but really didn't know if I could do. Just 11 months ago, I had about 20% use of my right side after suffering a stroke. During my recovery I also suffered a set back that threw my back quite a ways. But here I am writing about a 14 minute PR!

Mile 1 - 6:17 had planned to run with Clyde Behunin and Logan Fielding for a split somewhere around 1:18, but they took off and I new I wanted to sit back a little.

2 - 6:18 wanted to go faster but kept it cool.

3 - 6:02 at this point I knew I need to move toward 6 minutes and I saw Logan's lime green shorts glowing in the dark so I worked up to him. He thought I was up ahead, so I think this was a relief to him.

4 - 5:52 moving well and loving the fact that it is still dark (it made the first 6 miles fly by)

5 - 6:01 and I am feeling like a machine. Splits are great and I am not even working for them.

6 - 5:46 everything still moving great and Logan seems to be getting into the flow well.

7 - 5:43 my body wanted to fly down into Veyo but my mind (and Logan) said keep it cool for the hill. We discussed out tactic for Veyo and decided to just go smooth and save some for the rest.

8 - 6:32 my dad popped out of nowhere in Veyo and it was fun to see him. Logan and I move up the hill smooth. We pass many runners and catch Devra.

9 - 6:20 I'm thinking, "Man this couldn't be better," as we recover from Veyo and move through Dameron.

10 - 6:12 Devra is still going with Logan and I. Ocassionally see some friends and some of my runners at aide stations.

11 - 6:22 The last of the Dameron hills. Devra said she didn't remember these last year.

12 - 6:03 ready to get moving again. Logan and I had seen Clyde for about 4 miles now and we were right up on him. We thought he might need a little help. Devra dropped back a little.

13 - 5:48 caught Clyde and he came right with us. He was excitecd to have us back. hit the half 1:20.07

14 - 5:53 going smooth again.

15 - 5:34 feeling great moving down toward Snow Canyon. Thought my dad would be here, but he wasn't. Instead I imagined all the cheers for Logan were for me!

16 - 5:33 still feeling great. Clyde is moving us along and I think that he has a great shot at getting Jose.

17 - 5:47 Anticipating my ward's aide station at 19.

18 - 5:46 felt something hitting my leg. It was my left lace. In all my racing I had never had a shoe come untied and now here in a marathon when I am running great... ahhh. I quickly tie it and realize that if I stop again I am in trouble the cramping has started.

19 - 6:09 had to really work to catch Logan after the shoe and this might have cost me, but I knew if I let him go I was in trouble. Didn't get the cheers I had hoped from friends. I caught them off guard.

20 - 6:04 this is where I really fell apart in '04 and I wasn't going to let it happen again. I had a chance for a great time so I tried to keep pushing. Devra came by Logan and I and said, "Let's go guys." Logan and I looked at each other and said let's just keep it here.

21 - 5:49 I felt the pounding coming down the hill and tried to keep a positive mind set.

22 - 6:41 Really falling apart. Logan is really helping me.

23 - 6:33 I'm not going to let this all fall apart on me now.

24 - 6:52 Logan is sitting back with me now. Without him I don't have a chance.

25 - 6:42 I'm telling Logan to go. But he wants to cross together.

26 - 7:15 I feel like I am all over the road. Really dizzy and just focusing on all the turns. But I loved the new finish. Logan pulls away during this mile and about 4 guys catch me (costing me an age division place - 11th)

26.2 - 1:45 The finish really got me excited but I just didn't have anything left.

2:42.01 Officially ! I couldn't believe it. Clyde was there and he had done awesome, Logan finished strong (without him I was toast - thanks Logan) Dustin came in soon after.

The race was a lot of fun and really boosted my cofidence. I am now ready to go with Clyde and work toward low 2:30's!

went up into Buena Vista and around Green Springs and looped home.

My legs were sore but not really tired until right at the end. Although I didn't care about the time at all, I ran at 7:31 pace ave.

Now (Tuesday morning) my legs don't have any soreness and my Plantar F isn't really bothering me.

out and back into the Desert Reserve up the Grapevine Springs Trail.

Kind of a hard run when you are in recovery mode because it is all uphill out. But a beautiful run and I just took it easy and thought about running and x-country region on Wednesday and just enjoyed it.

7:59 pace/ave.

this week running has been very theraputic for me.

Went out to Green Springs and left my watch home so I didn't even think about speed. I just let my mind wander after an emotional region cross-country meet. Girls did well taking third (just off second, our team goal) but made state and had the individual champ. But then the boys tied for fourth, but lost the chance for state based on the 6th runner (a tough result anyways, but when you are only 2 points off 3rd and 11 off 2nd it is tough to swallow)

Anyway - the run let me think things out.

Another reason I love running!

am - 4 miler with boys team PVHS dogpound run. felt good, but no juice so just stayed with the middle of the pack.

afternoon - 4 miler with girls team. dogpound run again. Ran with region champ girl and talked about her race. Felt a little more loose.

pm - 4 with St.G.running club ran out by Dixie college. good run. Talked about the marathon with Steve and Bill and how we each felt and what we can do from here.

Out into Coral Canyon. Just enjoyed it.

My mind is ready to start training hard again, but not my body.

Meant to go with club this morning. But it wasn't until I sat at the park for 15 minutes that I remembered they met somewhere else on Saturday's. So I just ran by myself. Felt good. And I finished just before the huge rains started.

3 with team up to Green Springs from PVHS. Felt a little better and pushed it on the way back a little.

8.5 only 1/2 an hour after running with team went home and ran out and back up Millcreek Trail into the desert. A great run, especially with the SAND compacted a bit from recent rains (best time to run in the desert is after the rain). Felt pretty good. Ave/mile at 7:14. But I am really excited for my new shoes. There should be here soon and boy do my feet and legs need them.

2.25 with team in SLC around the South Towne Mall

5.25 at hotel on treadmill. Went 7:01 pace for the first 2 then took a mile down to 6:30 and then the last 2.25 back up to 7:01. Although the treadmill wasn't very good (no softness to it) I did decide to use the heartrate monitor every few minutes (and I think I'll do the same each time I run on mine). Heartrate started around 130 for the first mile then up to 138 for the second. During the harder mile it climbed to 148. Then it dropped back to 141,142 for the rest of the run.

Now I just need to figure out what that all means.

Ran on treadmill at the hotel again. Since we had awhile until we needed to be at Sugarhouse for state, I went for longer. My legs hurt a little from yesterday's run, so I backed it down to 7:30 the whole way. My heartrate was consistently at 141-143 every ten minutes.

Clyde thought we were mountain goats and took us on a great trail up onto the red hill above town. Ran back through the golf course and down the last bit of the marathon. It was good to run with him because he helps me run as more of a mid foot striker than a heel striker (which is something I have been trying to work on). We picked it up a bit coming down and were hitting under 6:30 for a couple miles and then under 6 for the last. Then I went for 2 more miles and kept the times at or under 6:30.

New shoes (Asics Landreth II) felt great.

Went into the desert up the MillCreek Trail and then out onto the Powerline Trail and then down into Green Springs. Run was further than I had planned, but I took it easy to be ready for a good run tomorrow with the club.

W-152

RHR-44

Ran with club from Chukawalla into desert. The run connected into the Powerline Trail (that I ran on yesterday and had sworn not to run on again because of the abusive lava rocks). But Clyde wanted to take us on this run, and overall it was very nice. Got tired around 12, which was what I was planning on running. But kept a nice even pace with Dustin at around 7:00 'ish and took it on in.

ps Good to have Toby Salazar come run with us. He seems like a great guy and runner. If anybody else is ever down for the weekend (or more) come and run with the St. George Running Club it is a great group.

W-153

RHR-47

afternoon 6.25

Foremaster loop from PVHS. Made it a Tempo run after a two mile warm up. Ran mile 3 in 6:00, mile 4 in 5:48, and mile 5 in 5:59. Then cooled it down on mile 6 back up to the school at 7:12. Felt good. Didn't have to push too hard to get the times, but working it enough.

evening 4

Warm Springs out and back. Trying to get all runs at or under 7 minute miles. So I eased into it and then just ran with a little effort, but not enough that it killed me, and the average was at 6:48.

W-155

RHR-42

morning 6

a little worried about running in the morning again, that's when the PF hurts the worst. But it felt okay. I do have a bit of a pain just below the outside bone of my right ankle. It almost feels bruised, but kind of a stabbing pain (if anyone has a clue what this might be let me know). Ran the dogpound run from home. Went okay on the downhill sections, but a little tired on the uphill, so I just went with it. 7:12 ave.

afternoon 6

3x1600 repeats with 1 1/2 mile warm-up and 1/2 mile (5:00 ish minute) jog between each and cool-down

1 - 5:24 felt very good at first then at 800 left hamstring really tightened up.

2 - 5:19 was worried about hammy but it had loosened up on the jog. Held the pace better on lap 3 than before.

3 - 5:19 really had to strain to move it the first two laps (I thought I might only get an 800 in). But when you get to that point you can coax yourself into finishing, and the legs kept moving although it might have been ugly.

I was pleased with the workout and hit the times I wanted.

After I did weights

my regular routine (2 x per week)

bench, squats, lat pulls, abs, leg extensions and curls, calves, butterflies

just 2 sets of 10 instead of 3 sets since it was my first day lifting in a month.

w - 153

RHR - 42

afternoon 5

Ran the mall-extended run from PVHS. It was a windy day and I knew that would mess with my workout. Warmed up a mile in 7:00 ish and then hit the next three at or just under 6:30. With the wind helping it was pretty easy. The fifth mile was uphill and into a hard wind, so I just ran it on in at about 7:15.

evening 4

Ran the WarmSprings run. Worried at first that I wouldn't hit the 6:30 ave. I am now training for on "easy runs". At first the 6:30 guy built a few hundred foot lead as I warmed up, but through mile 2 and 3 I caught him and put a few hundred feet lead on him and then just kept it to maintain a 6:30 pace. Finished averaging 6:24. Right in the neighborhood of where I want to be.

My ankle is still giving me a little trouble, and a new pain came up from my mile repeats - a little bit of tenderness on the muscle area of my right shin. I've had this before and it iced down pretty good each time. But yesterday it hanged on a little. So I will watch it for a little while.

W - 152

RHR - 38

Club run up a monster of a hill (Webb Hill). I really didn't want/or have the energy to push up the hill. But I enjoyed the rest of the run. Even with the bruising hill, the overall ave. of the run was 7:25 and most miles before and the 2 1/4 after were right at, or just below, 6:30 for me.

Tried a new tie for my shoelaces that is supposed to take pressure of the tendons of the ankle. The sore area didn't hurt at all. But it did wake me up a few times at night with shots of pain.

Shin felt great with only a little tendernous after the run. Iced it down as well as my PF which I always do morning, night and post run.

W-152

RHR-39

Fartlek run on Washington Parkway extended down to telegraph street. Warmed up .75 with a 6:50 pace (thought I was going a little slower). Then during the next few miles fartleked .1, .2, .3, .2, .1 distances at VO2 Max speed. Felt good. part of 2nd and 3rd mile were slow up a long hill. Overall average was right at 6:30.

Then weights

W-153

RHR-40

Ran with club from Dixie Center on what I'll call the Bloomington loop. Felt good. Except for the cold (feel sorry for you up north guys). Clyde and I extended the run to the 12.5 mark and ran real well together. I like training with him because we can just chat but still really get a good workout in because he likes to go for it. Overall ave. was 6:50 (thrown off a bit by the first mile in 8:10). But that is right were I want those long runs to be.

A good week. I like my plan of keeping the mileage a little lower right now and working on a quicker goal pace. It scared me at first, but after hitting it for a week, I think it is going to work out well.

Decided against running the Valley of Fire. I want to keep training through the winter for a good 1/2 at Painter's and not have the running interupted for those few weeks of recovery.

W-153

RHR-38

Planned to go 2 4's today, but knowing tomorrow is Halloween and my priorities (running) will probably be bumped for the kids' priorities (candy) I decided to do 8 in one run and hit part of tomorrow's run tonight - the second part didn't work out so well.

afternoon 8

River run from PVHS - started off with some kids that decided they want to run in the off season (they turned back at 2 out). Even though I used the first mile as a warmup (6:50), it felt like I was really straining to get in a grove. Although I then brought my times down and hit under or at 6:30 the rest of the way - even on the uphill finish - it felt as if I was racing instead of running and I just felt exhausted. I would have been interested to see what my heart rate was and why I was struggling so much. Because of this, I decided to bag the evening run. I'll let tomorrow take care of tomorrow.

W-156

RHR-31

A very frustrating set of days indeed. Planned on doing 6x800's at around 2:40 with basically a 400 jog in between. Didn't make it. Legs felt even weaker and more worn out than yesterday. Warmed up 1 1/2 miles then stretched it a little and did a few striders to get the blood flowing. First 800 was a big struggle, but I came in at 2:32 (quicker than planned, but I thought I would be okay). Jog between was rough, I could barely lift my legs and I knew I was in for a long day. Second 800 turned out to be the last. Hit a 2:41, but every step was a struggle. Breathing was heavy and labored. Legs and no umph at all. Recovery jog confirmed that I needed to be done. I knew I needed to still do something, so I went out on a very easy 3 miler (2450 loop from PVHS) and called it quits.

Decided to go try and have some fun with a cute black cat, a beautiful little Cinderella, and a tiny witch!

W-154

RHR-37

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

Ran River run with a few team members. Then went to the middle school to attempt to map out a x-country course. Didn't really have any luck figuring anything out - we just need a big grass park down here. Anyway about the run, I was very tired and it was good just to cruise it. Kept it at between 7 and 7:30.

W-152

RHR-40

Club run out onto the Industrial Desert run, w/o going up Webb Hill (I was way too worn out to try that). Kept the pace easy for most of the run and that marked my mentality and legs perfect. Then on the last two Bill and I picked it up. I hit marathon pace - sub 6 - for the last two. Solid end to a strong week.

W-153

RHR-42

Sunday:

W-154

RHR-42

Goals for the coming week - hit another week of around 70. The week is going to be busy with the house and Christmas picking up, but make time to do it all.

8x400's

4 mile warmup up Green Springs with a few team members helping them with form. Then hit the track and started pumping out 4's. 1:14,1:15,1:16,1:16,1:16,1:16,1:16,1:15. Going for 5K pace (I used 5K goal pace which is 5 min miles 15:30 5K) which is 1:15. As I crossed line took it to a 100 jog that despite how tired I was always turned out to be 35 seconds and then went right into the next 4. It was a quick and tough workout - not much recovery. But that also made it nice, one-after-another then done. After went on a 2.5 mile cool out to PVMS and back to PVHS.

W-155

RHR-42

What a tired run - up Green Springs onto the Powerline Trail to the Watertank, then extended up Turkey Farm road past the end of the pavement to make run 12 instead of 10.5. I was wiped out from the beginning. Overall ave. was 7:23 (which may not be horrible, it is a hard run - I'll look back at other times I did the run), but I was wiped out. I didn't realize the 400's had taken so much out of me yesterday. I was also experiencing a lot of achilles pain - tendonitis coming on? So I jumped on that and iced it up big after the run and this morning.

Other injuries update - PF still aching here and there. It feels about at the point where it was before I stupidly ran in my old shoes about 3 weeks or so ago. Left Pinky Toe definetely broken. Still giving me a lot of pain especially when bumped or step on a curb of rock wierd when running. Other then that, legs feeling strong (until yesterday) and doing well.

W-153

RHR-41

measured out a 9 miler for x-country team. Basically the same as yesterday's run (up Green Springs and onto the trail that connects with the powerline trail, but then cut down middleton trail instead of going up to watertank - I think the kids who are ready for such a long run will really enjoy this one - I have been trying to get some diversity in our runs, different places, terrains, etc...). Anyway ran that and then added a couple miles in the Sandberg's Pond area. I wish the city would buy this land and make a large park there. Fat chance that will happen though - I mean, why make something nice when we can just plow it up and sell it to the highest bidder and stick 8 homes an acre on it? I have no hostility toward the local development, however. Even if it is ruining the Southern Utah that I love!

Back to the run. Felt much better then Tuesday. Achilles was a little sore, but it warmed up quick. Kept icing it after. Had about 4 or 5 miles at 6:30 pace and overall ave was at 7:12 (not bad for a desert run).

W-152.5

RHR-39

1 mile warmup before club got there. Then a good run with the St. George Running Club up onto the RedHill trail. Was flowing really well so I continued down Main Street down to 700 and over to the college and around a bit. Ran really well today. Achilles didn't bug me. One of those days that you just want to keep going.

W-153.5

RHR-41

PM run out to Junction and through Coral Canyon as to stay off main road since I almost got hit numerous times on the way out. Run went well. Not a killer pace, but okay. Started to feel a little hip and knee pain near the middle/end.

W-152.5

RHR-41

Club run with Steve and Bill. Went from Dixie Center through Green Valley, up by Snow Canyon HS and Entrada. Then went up Chuckwalla Trail. Georgeous trail, but from the bottom of our run to the top of the trail we had gained 1000 vertical feet. I think it wiped all of us out (me for sure). On the way back down Bluff we picked up the pace a bit, down to below or just above 6 for the last 3.5. Left me pretty tired for the rest of the day. Even started to cramp up today during my daughters' dance recital.

W-153

RHR-42

Sunday:

W-154

RHR-41

Met goals on miles this week (and in just 6 runs - which is what I was most excited about).

Next week's goals: hit 70 again and bring back some mile repeats on Monday with solid times throughout. Keep hydrated and feeling healthy.

6xmile repeats on cemetary loop (11/27) I was not really looking forward to these in the first place. And that is not the right attitude to have going into a hard workout.

1-5:29 best 1st mile I've had on these repeats, but feeling very tight.

2-5:28 doesn't seem like things are getting any better

3-5:28 I feel like I can't attack anywhere throughout the run

4-5:26 Finally a good one, but still I am having to convince myself to keep going 1 at a time

5-5:31 I thought I had much better time than this, I don't know where I lost time

6-5:38 That's it. I am spent. No push in my legs - just nothing there.

2 1/2 warm up, 1/2 mile jog recovery between (4:30-5:00), then 1/2 mile cool and I am done.

Wasn't really please with workout, but happy that I got 6 in when I didn't think I would make it even to 4. Analyzing it, I think I became dehydrated (lost five pounds throughout the day - way too much for 1 day, also I started cramping while sleeping) and hadn't recovered from Saturday yet.

W-155 AM (just 150 right after workout)

RHR-39

From PVHS down dogpound into the Fields around Chipman's and out toward Stone Cliff onto Riveroad and onto the River Trail back to PVHS. Felt that I might be a bit tired, so I just ran however I felt, and I kept hitting pretty decent pace. Even with the uphill finish and pretty decent lenght, I hit a 7:06 ave. Weight at the end of run was 149, so I am trying to hydrate myself a lot today (Wed.) because I just feel like my muscles are a bit tight and lacking something. Stress of the end of the school quarter is getting to me as well. Don't think I'll do hills Wed. just to make sure I have a better recovery from the weekend and Monday.

W-151

RHR-41

Green Springs/Powerline/Watertank run extended. Run went well. Started easy, just needing to make sure I had recovered from a few hard runs lately. Along the trail started to feel pretty good and pace picked up. Then on the way down decided to marathon pace it for a few miles. Hit the them in 5:44,5:52, and then on a mile with a pretty steep downhil 5:20. The nice thing was I may have a downhill running breakthrough. I have always struggled downhill - so I brought my hips and upperbody forward just a little and it really let me flow. The impact was less on my knees, and I could feel that it let me go a lot faster. Took it back after those three miles and just let the rest of the run go however it felt. Ended up ave. 6:43. A good solid run.

W-151

RHR-43

Went to the St. George Running Center after my workout and had Steve help me get a new shoe. After on about 10 pairs I narrowed it down to the Asics Nimbus, Mizuno Precision(?) and the New Balance 755. Went with the NB. I liked the cushion and it felt like I would be able to get some solid miles on them. Also liked the feel of the Saucony Type A(?).

So now that the Asics Landreth II are worn out here's my official review: I absolutely loved this shoe. I will go back to it as a regular shoe in my rotation (when I get a few $). Price wasn't bad, $70 on the Internet. Fit and roll of the foot was great. Really helped eliminate my PF until they broke down at the end. And when I say end, I mean END. 455.4 miles! Held up very well. Soles lasted - and are actually still in pretty good shape. I would recommend the Landreth II to any Neutral runner with higher arches.

club run around St. George. Decided to meet Thursdays at the store - so Steve can have a few more minutes. Shoes (NB 755) felt pretty good. Going to be working out the kinks from the broken down shoes for a few days.

W-151

RHR-43

up Green Springs and then on new trail over to Tortoise Fence and then on Dino Tracks Trail, down into Washington and around Sandberg's Pond. A good run, ran it and enjoyed it. Took 2 miles at marathon pace and ave. just over 7 minutes.

W-151

RHR-43

Club run on the Painters 1/2 course. But we missed a loop of it in Bloomington Hills so we ended up short. Enjoyed the fact that it wasn't as cold as the last few weeks. Steve and I put in 1 1/2 miles at marathon+ pace coming down the trail into Bloomington. It is going to be hard to reach my goal time. But I'll go for it.

W-153

RHR-41

Sunday:

W-156

RHR-56

Made goal of 70 mile week again. Didn't have the best mile repeats (but they were okay).

Goals for next week: Break up my runs with a few morning and afternoon days, so I can still get miles in but let my body rest a bit more. I haven't had a run shorter than 10 for a few weeks, I think. And I can tell I need just a little more rest. Have some good repeats and get a good long run in on Saturday.

No run today. Sick. Stayed home from church with my girls yesterday as they threw up and I had a massively sore throught. Heart rate was racing when I took it in the morning Sunday and no change today. Lost 7 pounds from yesterday to today. I feel pretty wiped and probably shouldn't be at school today, but it's the end of the quarter. So I'll try to make it through.

W-149.5

RHR-56

Obviously, I'll need to reevaluate my goals for the week. I just want to get feeling better and then get a few runs in later in the week.

Nothing again. Although I'm feeling a bit better, I decided not to rush it yet and used the time to get some critical work done at school with the end of the quarter on top of me.

W-150.5

RHR-48 (starting to come back down a little)

DogPound Loop from PVHS. Took it pretty easy, but I felt okay. Legs were a little fatigued, and I could tell the lungs had a little crap in them. But overall, I was pleased and very happy to be out running again.

W-152.5

RHR-49

River run from PVHS. Feeling a bit better. The run went well. Ave. 7:08. Hit a few miles down near marathon pace, but wasn't pushing it to that point.

Junction run from home before going up to in-laws. Run went suprisingly well. Tried not to push it too much after being sick. Sore throat still holding on a bit and resting heart rate is still high.

W-152

RHR-47

Ran first part of Fisher 18 (a large loop around Sandy) for a total of 12.5. Got clipped by a car, slushed around in the snow, slipped on the ice, enjoyed the crappy air quality and all the other wonderful things about running in Salt Lake. Ready to go back home and enjoy the beautiful, clean, safe runs of the desert. Felt pretty good though and the run ave. was at 7:03 despite some large hills climbing up the benches.

W-153

RHR-47

Didn't hit mileage or speed goals for the week, but didn't plan on getting sick either. Had two quality runs to end the week and feel like I will be back into the swing of things next week. I do have a bit of an infected toe, however, so I will be watching that.

Goals for next week: Bring miles back up as I continue to feel better. Hit a 20 miler on Saturday. Get a lot of stuff done on the remodel of the new home so we can be in during the middle of Jan. Have one more GOOD week of speed to tune up for the 1/2

Sunday:

W-153.4

RHR-45 (hopefully early next week it will be down to low 40's)

Merry Christmas!

A nice late morning run after a fun Christmas with the kids. 1 mile warmup - taking extended Sego Lily run (up into Dimple Dell then through Granite and back down Sego Lily and around up to in-laws') - then 4 mile Threshold run: 5:24 (felt like I was flying), 5:51 evened out on a flat section of the run across the top section of Sandy, 5:31 moving fast down Sego Lily but hampered by a crappy diet the last few weeks (about lost it a few times), decided to push for a 4th 6:03 slower but on a much harder section of the run (uphill past the Sandy library for .15) and I was pretty wiped. Stopped and caught my breathe and lunch and then cooled it down 1 1/2 miles back. Feel a lot better about this run now that it is over, but I didn't have a lot of confidence during it - tired, fat, and cautious about running fast.

But I did try out my new Asics Ohana Racers that Santa brought me (thank you) and thanks to Stevie the little ol' elf at St. George Running Center for helping Santa get the right shoes. The shoes felt fast! and sleek - Now if I can only get quick enough to earn the right to wear them.

W-153.6 (weight holding okay through the holiday junk fest)

RHR-44

AM - 8.5 over to Danish road and then down Creek Road and worked way back up to ParkLane.

PM - 6.75 Green Springs at easy pace 6:31. Felt good and hit times pretty good.

W-154.4

RHR-44

AM-10.15 Wendy's with 11th extension both ways. Ave. of 6:54

PM-5 Washington Loop at marathon pace: 6:01, 5:56, 5:54, pushed it for one more 1/2 mile then I started to hit a wall of fatigue and just backed it off for the last mile and a half.

W-150.5

RHR-47

Sand Hill - went out into the desert and enjoyed a beautiful run. Made it all the way up the vicious 1.1 mile sand dune without stopping.

W-150

RHR-46

Target Loop with a slow ave of 7:47

W-153

RHR-43

Green Valley Run - SLOW and tired. I decided that I am like a lizard - I need the sun to warm me up to run better. It was freezing. My face was frozen. My hands were ice, even through my gloves. It was just crappy all the way around. It was a very large mental hurdle to even just keep going. Ave. was at 8:06

W-154

RHR-46

Sunday:

W-152.5

RHR-40