Running

AM 7.10 in 58:02 (8:10).  Up 300 W. and back.  Cold out.

AM 3.55 really slow miles around the neighborhood.  Really tired.

PM Crossfit.  150 kettlebell swings for time (53 lbs - 12:09).

Ran 2.5 easy miles on the TM. 

AM 4 miles in 33:30.  Running the Provo City Half tomorrow. 1:2?:00?

Uh, this was a rough race for me.  I was the roadkill for several people over the course of the last 5 miles or so and if the race was any longer a few more would have caught me.  On the bright side, this is about a minute faster than what I ran last year at this course and it was fun to get out and run a lot faster than I have been recently.  My plan was to go out at 6 min pace and hold it for as long as possible and then hopefully not fall to pieces.  Maybe a dumb plan, but I feel stuck in this rut of running half marathons in the 1:21:00-1:24:00 range and I want to get out of it.  So, I tried...

1-6:02

2-5:46 Found myself with James from the blog and one other guy.  Melody, Kassi, Scott and a few others were about 20 yards ahead of us.  I knew they were gunning for 1:20 or under so I figured I was in good shape.

3-6:06

4-5:52

5-5:52 Right around here I fell back from James and the other guy, and realize I probably need to get things down around to 6:15 or so pace if I want to keep going.  The distance to the group ahead was about the same as it had been.

6-6:45 I pulled off to the side of the trail here to pee and lost about 40 seconds, but mentally this killed me.  It's not so much that I needed to stop, it's just that my legs were already hurting a bit and it was easy to give in.

7-6:20 I was afraid I was not going to be able to get back on pace after the stop, but was surprised to see this split.  This split is all the result of having a girl catch me and running with her, and then Rachelle eventually caught us as well.  

8-6:38 Right after the 7 mile split I stopped again for a second.  Both girls are long gone now.

9-6:43 Stopping at aid stations.  Get passed again for the last time by a guy.

10-6:27

11-6:51

12-6:43

13-6:30

0.1-1:05 

So, the first 5 miles were great and then things kind of fell apart.  Lots of factors I believe...Boston from a few weeks ago, 20 mile run from last Saturday, 2 weeks of increased mileage, the severe downhill for the first two miles, and just running faster than I probably should have for the first 5 miles of this race.  But those were the funnest miles of the race.  

I got two weeks until the Ogden marathon.  Probably dumb to run a marathon just 4-5 weeks after another one, but I think I will be okay and that I can run a good time at Ogden if I can rest up and get my legs back.  I'm targeting to run 2:55 there and hope to run it even, so putting together two halves at 1:27:30 doesn't seem too intimidating right now after running this race today.  We will see though.

PM 3.25 easy on the TM. 

Nothing.  I don't understand how a lot of people that ran the Provo City half on Saturday are running yesterday and today.  My legs, and particularly my quads, are so sore.

PM Crossfit.  50-40-30-20-10 of double unders and sit-ups.  Benched a little bit after.  Did a little bit of running during the warm-up and my quads are still very sore.

AM 3 miles no watch around the neighborhood.  Legs were runnable, but still pretty sore.

PM Crossfit 2 rounds of 800 m run 30 DB push presses 30 band good mornings.  Legs feeling noticeably better this evening. 

AM 7.10 in 57:11 (8:03).  Up 300 West and back.  

PM 3.5 slow miles on the TM. 

PM 4.05 slow miles on the TM.  My body has not recovered well from the half last Saturday.  Sore legs most of this week.  Hamstrings feel tight.  Both achilles have felt a bit sore at times.  And I've eaten awful this week.  This is all not good a week before running a marathon.

AM 14.25 in 1:48:39 (7:37).  Started just after 5:30.  Went up by Smiths Mktplace and connected to the Murdock Trail.  Headed down towards the freeway and then back down towards 300 West and home.  Went faster than I thought I was, especially based on how I've felt this week.

Crossfit.  5 rounds of 800 meter run, 30 KB swings (70 lbs) 30 pull ups.  Teams of two. Finished in just under 31 min with Dave H.  More miles than I was hoping to get today, but oh well.

AM 5 miles easy no watch.

AM 6.25 in 50:55 (8:08).  Ran from hotel in Bozeman out in to the fields away from town.  It is gorgeous up here right now.

PM Crossfit.  3 rounds of 20 push ups, 15 pull ups, 400 m run. 

PM 5 miles on the TM.

AM 2 miles with strides.

This was miserable.  Rained the whole time, headwind, cold, and I had some issues with a cramp or pain up near my shoulder and upper arm that made things pretty miserable from about 19 on.  Glad it's over.  Last 7 miles were not very fun, but the first 11-12 weren't too bad.  We had a little group together for most of that time and even though my legs didn't feel great they eventually came around for a while, but after the rollers up through the half everything felt dead.  Splits (for motivational purposes for future races):

6:40, 6:52, 6:35, 6:44, 6:38, 6:41, 6:41, 6:36, 6:46, 6:39, 6:57, 6:48, 6:53, 7:27 (bathroom stop), 7:11, 6:52, 6:47, 6:42, 7:07, 8:08, 7:17, 8:55, 7:20, 8:45, 9:11, 9:00, 2:58.

Sorry, for the not so positive perspective.   

PM 40 minutes on the elliptical.  This is about the least sore I've ever been after a marathon. Quads are a little sore, but not much at all.  Just a bit tight.

AM 2.15 in 18:05 (8:24).  Easy run around the neighborhood.

PM Crossfit.  Tabata of squats, 10 meter sprints, row for calories, and db push presses. 

PM 15 min on the elliptical.  2 mile run on the TM.  Crossfit......8 rounds of 12 kettlebell swings, 24 double unders, 12 sit-ups.  Benched for a bit after.

AM 3 in 24:47 (8:16) just around the neighborhood.

PM Crossfit.  4 rounds for time of 15 toes to bar, 5 man makers, 10 burps, 400 meter run.  1 mile during the workout. 

AM 11.75 in 1:32:20 (7:51).  First run up and down Provo Canyon this year.  A little bit cold but just took it really easy and went up to Vivian and back.

Crossfit.  3 rounds for time of 400 meter run, 21 kettlebell swings, 12 hand stand push-ups.   Benched for a bit afterwards. 

AM 12.10 in 1:34:25 (7:48).  Medium-long run.  Up to 300 W. and then over to Smiths Mktlplace and back.  Really windy heading up, but it was nice coming back.

Crossfit.  1000 meter row followed by 100 pull-ups, 100 squats, 100 push-ups (broken up) followed by 1000 meter row. 

AM 6.15 in 53:23 (8:41).  Recovery run.  Went down and ran in the park in Loch Lomand for a bit.  Went on to the dirt trail that led out to the lake, which slowed me down a lot. Made a loop up to 700 S. and over to 500 W. and then home.

PM 3 easy miles on the TM. 

AM 6 miles in 49:56 (8:19).  With Mark up 300 W. and back.

AM 10 in 1:18:12 (7:49).  General aerobic run up to Ivory Ridge and back.

PM Crossfit. .75 miles in total before and during the workout. 

AM 6.05 in 51:13 (8:28).  Recovery run out towards my old church and back.