Running

8.70 in 1:13:02 (8:24).  Ran 3 on my own around the neighborhoods at about 7:45 pace and then met up with Ryan.  Pace slowed, but I was fine with that.  Actually this was a really good run cause it was longer than normal, but I can tell I'm getting back to normal after the marathon.  

8.30 in 1:03:53 (7:42).  Ran 2.25 over to the track and then did 8x400 with 400 rest between.  Goal was to hit between 80-90 seconds.  Splits: 92, 83, 89, 86, 89, 86, 88, 85.  Ran back home.  Felt descent and didn't feel like I had to go all out to hit these.  

8.0 in 1:09:12 (8:39).  Ran about 1.50 on my own and then met up with Ryan for the rest.  Went up 300 West and back home.  I would go crazy running this kind of pace by myself, but the run goes pretty fast when you can talk.  Plus it does wonders for my recovery.

Signed up for the Provo City half this Saturday.

PM Lifted for 25 min and then 3 miles on TM in just over 24 min.

6.0 in 50:58 (8:30).  First 3.5 or so with Ryan and then the rest solo.  Not much energy today.

6.0 in 48:39 (8:07).  Ran around the neighborhood a bit.  Pretty slow and easy.  Plan for the half tomorrow is to try and get 13 solid miles in at 6:30-6:45 pace.  

Good workout today on one of the tougher half marathon courses I've run around here. I was hoping to get 13 miles in at 6:30-6:45 pace, but I learned that I'm not quite ready for that. I don't feel race ready and this was a reminder that I need to get training harder.  But despite the fact it wasn't what I was hoping for, I still got in a lot better workout than if I did not run the race.  Splits:

1               6:31

2               6:37     13:08  Feeling descent and settling into things. Right where I want to be   with my pace.

3               6:25     19:33  Looking at my cumulative time, I should be able to throw down a 5k time way under 19 min sometime in the near future. 

4-5            13:11   32:45  Still right on pace and all the runners all strung out now.  Still feeling okay, but starting to feel a bit uncomfortable and doubting I can hold this pace the rest of the race.

6               6:36      39:31  We are heading out towards the lake and this is really where I'm doubting myself now.  Although, I'm still on pace and keeping strong.

7-10          28:09    1:07:31  We cross over the half way mark and this is where I stop at the water table and walk while I take in water.  We are on the trail now and I'm trailing a couple of older guys.  Stop for a bathroom break and to walk a bit and mentally I'm done. 

11-13.1     23:40    1:31:11  A little more walking in here, but I don't walk the last hill that's a beast. 

So, overall I guess I got in a good workout.  It's weird that I actually felt a lot better during the marathon a few weeks ago than I did today.  But like I mentioned before, this was definitely slower than I was expecting (really was expecting between 1:26-1:29ish), but I got a really good workout in and this is good motivation to get training better. 

This was a good mileage week for me and I need to build off of this.  I feel a bit heavier than I should and hopefully I can continue to get my miles a bit higher.  The plan is to really get ready for UVM half in a bit over a month and hopefully I can bring that time down into the 1:25 or lower range.

7.0 in 56:21 (8:03).  Ran with Mark west on 700 South and then over to the new jr. high and back.  Legs are not really sore from Saturday, just felt a bit fatigued.  Good run.

Did not get into St. George.  Good thing I didn't have my hopes up.  Need to find plan B, but not sure what that will be.

5.0 on the TM in Bozeman in early afternoon before meetings.

10.0 in 1:18:56 (7:54).  Started out near Saratoga on the JRP and headed north 5 miles and then back to the car.  Did this in the afternoon since I flew home from Bozeman early this morning.  This was about 2 miles too much.  I didn't have much left at the end.

5.50 in 49:49.  Ran with Ryan around our neighborhoods.  Very slow, but it felt good cause I was tired.

PM 4.0 on the TM in around 34 minutes.

2.0 warm up. 

4 mile tempo going out towards Saratoga and connecting to the JRP and then running north.  Splits: 6:42, 6:40, 6:33, 6:35.  Overall pace was 6:38.  It was all flat with what felt like some slight up hill in spots.  Legs probably weren't ready for this due to the race last Saturday and I had to push myself the last two miles.

3.30 cool down.

PM 1 mile on the TM before spin class.  1 hour spin class.  Didn't have much to give during spin, but I sweated a lot.

6.50 in 55:37 (8:34).  Ran about 3 on my own and then the rest with Ryan.  Easy recovery run in hopes that I feel pretty good for a long run tomorrow morning.  Thinking of doing my long run up and down Provo Canyon tomorrow.

16.85 in 2:11:34 (7:48).  A really good run for me to cap off my highest weekly mileage of the year.  Felt really good today. Ran up Provo Canyon with Mark starting at 6:00.  Good head wind heading up, but it felt good.  Took my time going up and then coming back down I got in to a good groove just after coming back past Vivian.  Pushed the pace the last two miles and started to hurt a bit in the legs, but overall I felt really good. 

Good week for me.  I'm going to try like crazy to build off of this and keep my miles up next week.

Lifted for about 40 min.

9.20 in 1:16:01 (8:16).  Very windy which made things slower than they would have been.  Legs a bit sore from the downhill on Saturday. Ran up Center St. and back home and then out towards Saratoga and back. 

PM 5.80 on the TM. Felt pretty good.  Was able to just put things right around 7:45-8:00 and got in a good groove.

12.0 in 1:40:00ish (8:20ish pace).  Did the first 4 on my own and then met up with Ryan.  He wanted to do 8, so I just went with it.  More miles than I expected, but all the miles with Ryan were around 8:30s, so it didn't pound me too much. Went West on 700 S. and hit the JRP out to Willow Park and then back.

6.0 in 52:20 (8:44).  About two on my own and then the rest with Ryan.  Slow, but I was fine with that. Will try to get a few more in tonight. 

PM 4 easy miles on the TM all around 8 min pace.  Hope the legs are good to go for a workout tomorrow morning.

2 mile warm up in about 16:30.

5 mile tempo.  Splits: 6:47, 6:48, 6:45, 6:45, 6:50. 6:48 avg for all 5 miles.  Same route as last Thursday where I went out towards Saratoga and connect up with the JRP.  I averaged 6:38 for 4 miles last week, but was hoping to slow it down just a bit and hopefully feel a lot better this week.  Never felt really great during this run, but was actually surprised how easy it felt to hit the last two miles. Rained the whole time with some minor wind at times.

3 mile cool down in around 25 minutes.

PM Spin class for just over 60 min.

6.10 in 48:59 (8:01).  Solo.  Around the neighborhoods a bit and then out towards Saratoga and back.

17.0 in 2:11:43 (7:45).  Started at 6:00 alone and ran 8.5 up Provo Canyon in 1:10:00 and then back down in 1:01:43. Cool temps the whole way until the very end.  Didn't feel as good as last week, but still was able to glide along good, especially on the way down. Had to practically stop going up South Fork to let a moose cross the road in front of me.  They're big.

This is almost my highest mileage week ever.  Body feels pretty good and with an off day tomorrow I should be feeling really good come Monday.

Will lift for 30-45 min.

7.0 in 1:00:34 (8:36).  Ran about 2.25 solo and then picked up Ryan and did the rest with him just through the neighborhoods.  Body feels beaten down and stomach did not feel good today.

PM 5.0 on the TM in just under 40 min.

10.0 in 1:22:59 (8:18).  Ran 4.5 solo and then picked up Ryan.  Feel better than yesterday, but calves are really tight and legs a bit sore by the end.

9.15 in 1:14:15 (8:07).  Ran about 4 solo around 7:45 pace and then picked up Ryan for the rest.  Ran out towards Saratoga Rd and then home via 700 S.  Faster pace than we normally keep.

PM 4.10 easy on the TM.

10.0 on the TM.  Didn't want to face the wind this morning, and it was a bit windy in the evening, so I hit the TM.  2 mile warm up and then 6.50 tempo run.  Splits: 7:13, 6:58, 6:44, 6:44, 6:31, 6:40, 6:53.  1.50 cool down.  Lots of little aches and pains.

4.50 really slow miles with Ryan. Neither of us were feeling great.  Hopefully this was slow enough that I will feel fine for a long run tomorrow.

16.10 in 2:04:30 (7:44ish).  Started at 6 am with Mark and ran about 8 up Provo Canyon and then back down. Kept a descent pace up and tried to not over due it on the way down.  Felt like I was holding back most of the way down until about 1/2 mile to go and then I let it go.

Another really solid week of running this past week. Mileage for this half marathon build up has been 50, 56, 65, 70, and 66.  Next week I will  keep it between 50-55 and then I will do a full one week taper.  Pretty short build up for the race, but I don't think I've ever put in back-to-back-to-back mid sixty to seventy miles.  I hope it pays off.

12.35 in 1:34:45 (7:40).  Started at 5:30 with Mark and ran the Smiths Mktplace route.  Overcast, but no rain. Temps were pretty good.

7.0 in 58:48 (8:24).  First mile on my own and then the rest with Ryan.  Went out to Saratoga Road and back via 700 South.