Running

Sick.

30 min on the elliptical.  Feeling better, but still not real great.  I had my training right where I wanted after last week and then this sickness has kind of kicked things back a few notches.  Hopefully I can get back on track pretty quickly and the rest will help my body feel better.

5.0 in just under 40:00.  First post-sick run and first time running since last Saturday.  Felt better as I went along, but could tell I was sick.  Ran out by Willow Park and the Jr. High.

5.37 in 43:54.  Great weather this morning.

17.20 in about 2:25ish up and down Provo Canyon.  Miserable run.  I haven't run this much due to being sick and I think the sickness just took it out of me more than I thought.  I had thoughts that maybe I should turn around at the 6 and 7 mile marks, but I kept going.  Around mile 12 I was in survival mode.  My legs had nothing right from the start and I was working way too hard.  Last Saturday I did almost the exact same route and I finished about 10-11 minutes faster......that's how bad I felt today (and I took it relatively easy last week too).  Hopefully I'm feeling 100% next week.

7.50 in 59:35.  Ran first 4 with Mark and then I added on by going down by the new jr. high.  Felt better after about 4 miles and everything was in the low 7:40s after the first 2 miles.  Pretty sore from the run on Saturday.

PM 4.0 on the TM.  Easy.

2 mile warm-up.  3 mile tempo 6:46, 6:47 (had to stop and start watch so that I could jump across the ditch in the road that was created to alleviate flooding), 6:34.  2 mile cool down.  Very flat loop route out to Saratogo Rd and then over to Center St.  Tempo miles felt hard and I think my pace is all over the place when I'm running the tempo.  Legs (quads) were still very sore during the run.

9.50 in 1:13:52.  7:47 avg.  Standard route and then added on by going out to Willow Park.  Wanted to cross under Main St. but the tunnel was almost filled to its height due to the flooding.  Had to back track a bit to finally get across.  Legs didn't feel good, but I was in the 7:30s and 7:40s for most of the run after the first 2 miles.  Even had 1 or 2 in the low 7's.  I need my legs to come around.

PM 6.25 in 51:09.  Started at Jr. high and ran out towards Willow Park on the JRP.  Felt better than anticipated.  Left knee is a bit bothersome and legs are just sore overall.  Will back it off tomorrow.  

4.0 slow miles on the TM in the PM.  My legs got nothing in them and they are just sore.  My plan is to get up earlier tomorrow and run long and hope that the easy day today benefits me tomorrow.  I think I'm still feeling the effects of not running much last week and then all of a sudden running 17 last Saturday and then really increasing my miles this week.  We will see how tomorrow goes.

14.0 in 1:48:58.  7:47 avg.  Up to Smith's Marketplace via 300 West and back all the way down Center St. and then down by Loch Lomond and up 1100 West and back home.  First 4 were all over 8:20 and then from about mile 5-12 I hit a good, relaxed stride.  Lungs felt good.  Legs were good and I was able to push it pretty good.  Legs got tired toward the end, but this was the best I've felt all week and the best run I've had all week.  Left knee continues to be sore and worries me a bit.

6.25 no watch.  Ran out from Jr. high to Willow Park and on the JRP.  Felt better than anticipated.  Got my miles right were I wanted them this week, but it felt like I had to work real hard for them and my body didn't respond that well.  Would like to get right around 60 next again, but hopefully the legs feel better.

 Watched the UV races today.  Saw the leaders of the half at several different points.  They make it look so effortless (although I know it's not).  It was exciting to see how close they were, and then to see the leader not make the last turn.  Very inspiring, but I'm glad I wasn't running.  Lots of fast runners today.

8.0 in 1:00:17.  7:32 avg pace.  Good energy today.  Ran 2.5 and then stretched for a second.  When I hit mile 3 I went 1 min on and 1 min off for the next 2 miles.  My "ons" were all around 6:25 to 6:40.  Felt pretty good and continued to run faster after the few pick ups.

13.10 in 1:41:26.  7:45 avg pace.  I have a funeral to go to later this AM and don't go to work until after, so I had some extra time this morning to go long.  Went out towards Saratoga Springs.  Felt pretty descent, but not super great.  Glad to get a longer run in during the week though.

6.0 no watch.  Standard route with a little added on.  No energy probably due to the run yesterday and from giving blood last night.  

7.50 in 57:29.  7:40 avg pace.  3 mile warm up and then 1 min on, 1 min off, 2 min on, 2 min off.  Did this for 3 miles and then cooled down with 1.5 at the end.  The "ons" were around 6:30-6:50, except for a couple of them that were around 6:20.  Don't know if these types of runs help me much, but at least it gets me feeling some marathon pace and 1/2 marathon pace.

PM 6.25 no watch from Jr. high out into Willow Park on the JRP and back.  Easy, very easy tonight.

3.60 in around 30 min from the Jr high out towards Willow Park around 2:00 after getting off work early.  Planning on about 20 tomorrow up and down Provo Canyon.

20.0 in 2:41:10.  Started behind movie theaters in Riverwoods and ran 10 up the canyon and then 10 back down.  First 7 with Mark.

First 10 - 1:27:00 About 8:42 pace.  First 4-5 were miserable.  Heavy wind, didn't feel good.  Mile 10 has 2 killer climbs.  Climbing Southfork was tough for me today as well.

Last 10 - 1:14:10 About 7:25 pace.  Started feeling better coming down.  From about 15.5 to 19 were great.  Caught a guy that was running barefoot and tried to gap him, but he kept right on my tail, which made me run harder.  Felt pretty good overall the last 10 miles and got some good leg pounding, which should be beneficial for DesNews.  Very encouraged by the last part of this run.

Great mileage and a great long run for me.  I think I will try and scale back to around 50 miles next and maybe try and run a 5K out here in Lehi.  Week after that, I will bump the mileage back up and will try to get a 23 mile run in.

9.10 in 1:11:30.  7:52 avg pace.  Standard route extended out to Willow Park and on the JRP over and around my church building.  Windy!  Felt better than anticipated.  I recovered very well from the 20 miler on Saturday.  Been eating everything in sight, and it usually isn't stuff that's good for me either.

7.15 in 54:54.  7:41 avg pace.  Standard route with Mark and then added on a bit at the end.  I've been eating lots of crap lately, so I guess it was right that I felt like crap on the run.

PM 4.0 starting at 98th South on the JRP and going south.  Wanted to do about 5-6, but at about mile 4 my stomach started killing me.  I had to pretty much walk for a mile back to the car.

9.0 in 1:10:55.  7:53 avg pace.  Standard route and then added on into Willow Park.  Same route as Monday.  Legs are feeling fatigued.

7.0 in 53:53.  Old church route out towards the freeway and back.  Threw about 10 strides in to get the legs going a bit faster.  

6.0 in 48:23.  Standard loop with a bit extra and some strides.  Last three strides felt very easy and comfortable and sustainable around the 6:00 range.  Hope it feels that way tomorrow.

Ran the Lehi Roundup 5K today.  Ran over to Stonehaven dental from home.  Saw Melanie B. from the blog (she was running 10k which started a bit later) and was talking with her and then all of the sudden the 5k started.  Whoa.  So, not a good start to the race, but I was fine with that.

Mile 1-6.24  Just passing lots of people since I started at the back accidentally.

Mile 2-6.20 Finally settle into place.  I'm in 7th from about this mile forward and pretty much was on my own.  Uphill everywhere in this thing.

Mile 3-6.25 This is where the big hill comes into play.  It's got to be about 1/2 mile long.  Get some good downhill for the last 1/2 mile, but the 2 guys in front of me aren't coming back to me.

The distance on my watch was low compared to the race.  I hate 5ks, but it was a good workout for me.  I get frustrated cause I feel like I should be fast and that I should be able to run a 5K at 6:00 and below for each mile.  Feel like I need to lose some weight as well.  I seem to carry all my weight up top, which is why I've cut back on lifting weights to only once a week.  Hopefully that will help me lose some bulk.

Overall, a good race and I'll just keep plugging away and trying to get faster.  4 more weeks until DesNews Marathon and I think I'm in good shape with my training.  I just got to keep it up for the next couple weeks.

Finished the day off with a run home, which was miserable cause my legs had nothing and it was freaking hot.

8.15 in 1:02:07.  7:38 avg pace.  Standard route with extra added.  First 5 with Mark.  Felt really good today, and especially felt good after the first 4 or 5.  

Mile 5 - 7:30

6 - 7:20

7 - 7:00

8 - 7:09

Didn't feel like I had to work too hard to get to the low 7's today.

PM 5.0 in 42:00.  Slow, easy, hot.  South from Willow Park and back to the car.

8.0 in 1:02:35.  8:49 avg pace.  Standard route with Mark up until 4 miles, then I added on.

PM 5.0 in 39:00 on the TM.  Felt surprisingly good tonight and could have went faster/further, but I didn't want to push my luck.

5.10 in 40 min out toward Saratoga and back.  Took it easy.  Through in some strides.  Felt better than anticipated.  This is all I'm doing today.  My body needs a rest.