Jamie

Easy run this morning...total time was 1:00:22.

Best thing about this morning:  my back and lungs were feeling pretty good.  I am enjoying my group runs.  It's good to have people to meet up with (now that Sarah's gone).

Ran with Michelle, Tom and Amber today.  For our speed work-out, we did 8X800 repeats.  I was a bit lazy on a couple of the repeats...I'm finding it difficult to be motivated without a marathon to train for.  I almost don't care.  I enjoy being a bit speedy one day out of the week, however, pushing my limits is another story.  A part of me feels like I'm done training for the season, having already run St. George last month.  Anyhow...

#1  3:05

#2  2:58

#3  2:57

#4  3:01

#5  3:02

#6  3:07

#7  3:32

#8  2:52

Michelle led most of the time.  She's pretty intense and I sometimes wonder if I ought to be more serious...and putting in more miles.  I think I am fairly content with what I'm doing for now.

Suggestions from Sasha:  Mon-Sat your day must not end until you've run at least 8 miles. The pace does not matter, as long as it is comfortable. If you feel good, go more. A tempo run of 3-5 miles once a week at 6:40 pace is a good idea. A couple of other days do strides (quick pickups for about 15-20 seconds) in the middle of your easy runs. Try to race frequently.

Good run this morning.  Easy eight with "MAT" (Michelle, Amber, Tom) and MaKenzie.  Time 1:10.  Acronym(s) seem to be catching on.

Apt with Dr. Gordon.  125lbs in his office with jeans and t-shirt (shoes off).

123lbs at Tammy's.

Phillip decided to take the day off of work, which allowed me to run up in Provo today with Michelle, Sasha, and Ted.  It was great to join an experienced group of runners.  Everyday, I learn more about those I run with (on a personal level...and as athletes who share one of my passions).

Warm up at 6am with Michelle for about 20 minutes; I'm guessing that it was about 2.25 miles. The following are some of the times recorded while running the course (thanks to Michelle):

Mile/Split:

#1 7:15

#2 7:30

#3 6:54

#4 7:15

#5 7:08  With a turn around

#6 6:58

#7 6:33(?)

#8 7:03

#9 6:58  I begin to struggle during the next mile. Michelle is in front...Ted and Sasha oblige to pace. Sasha mentions that I ought to close the small gap that is developing...that it will help me stay with them. I find it difficult to muster the umpf.  (From Michelle's log entry, she made it sound as though she was struggling just as much. There certainly is something to be said for experience and metal determination.)  Sasha attempts to relay to me the course "turn around point" as they begin to pull away.

#10-13  I've misunderstood where the turn-around point is.  I approach the bridge past Macey's but didn't remember Sasha saying that it should have been that far and that I should cross over the bridge. (To be honest, there is a fair amount he said to me that I didn't hear.  In part because of his accent and also because I was not longer running right next to him.)  So I turn around, just short of the bridge wondering if they had jumped up onto State Street.  I figured there was a chance that I might see which direction they were taking back. I never do see them but continue on State back to Sasha's house.  I see them; they finish in front of Sasha's home the same time I do.

I finish the tempo in 1:30.

Sasha believes that I'm close to 13 miles for my distance...perhaps just short.  He believes I'm under a 3hr marathon pace.  That's a bit hard to believe...

Note:  Ran around 11miles back on the 22nd of October (I think with Michelle), which is the longest run I have done since St.George.  Dropping my miles has probably hurt my endurance a bit but I am still satisfied that I worked hard and had a great time rubbing shoulders (at least for most of the run) with amazing athletes!  Hope to do it again soon.

L.A. Freeway today...loved it (as always).  I lead and felt strong the whole time; it's been too long since I last ran this trail.  Perhaps three months or so...I have missed it.  Ali joined me.  She pushed herself hard on the up-hill.  For no more than she's run it, she kicks trash on the hills!

Lisa Pratt (BYU) showed up for the workout and brought a former BYU cross-country friend with her (by the name of Kristie...don't know her last name).  It has been a while since I've seen Lisa at the runs.  She would have been ahead the whole time, had Kristie been a stronger hill runner.  Lisa dropped back for Kristie, about a mile from Rock Canyon.

With the up-hill done, I decided to set my pace into cruise-control and get back to the park.  I was to meet-up with Phillip and his family right after my run (Gina's in town).  Ran from the Rock Canyon parking lot back to my car in 16:?? minutes.  Should have paid more attention to the seconds on my watch.  Ali wasn't up for the speedier down-hill (she dropped back a bit and I didn't see her again until she finished at the park).

Total time: 1:17:52  Moderate effort.  No muscle soreness this week.  Haven't been sore since St. George...perhaps I ought to do something about that!