Running

AM 17 in 2:11:47 (7:45).  Started at 5:35 behind the movie theaters in the Riverwoods and went up the canyon 8.5 and back.  Wanted to slowly get into the high 7's and then gradually bring it down to 7:10-7:20.  Felt pretty good until around 15.5/16 when my right hammy started giving me some trouble.  Freezing cold for a good part of the run, but a good one nonetheless.

Went to Crossfit and benched, did shoulder stuff, and rolled my legs. 

AM 8 in 1:03:07 (7:53).  General aerobic run with 10 x 100 meter strides with 100-200 meter walk/jog rests in-between.  These were done over the course of the last 1.5 miles of the run.  Went up to 300 West and then took the running trail north and then back.

PM Crossfit.  3 rounds of 400 meter run, 31 air squats, 15 pull-ups, 9 burpee box jumps.  1 mile total during the workout combined with the warm-up.

AM 12 in 1:33:46 (7:49).  Started just after 5:00 with Mark and ran up to Smith's Mktplace and back.  Eased into things and then started clipping off some descent miles from 7:40's to mid 7:20's.  Everything else this week will be slower recovery runs to get ready for UVM half.

AM 6 really slow miles in 53:20 (8:45).  Went south down by the park in Loch Lomand.  I was slow, but I also ran on some dirt down towards the lake and that made me even slower. Good recovery run though.

AM 7 in 57:48 (8:15).  Another slower run to try and bring my legs back before Saturday. Same route as Monday.

AM 6.05 in 49:46 (8:13).  Easy miles out towards the jr. high and back with a few strides.

Splits:  6:04, 6:18, 6:30, 6:16, 6:12, 6:11, 6:08, 6:08, 6:08, 6:15, 6:21, 6:12, 6:20, 0:59

Very happy with the way things went for me today.  This is about 30 seconds faster than what I ran at this race last year and over a minute faster than Provo City Half several weeks back.  Great weather.  I liked running on the other side of the road.  I gave back more time than I should have on the two climbs in the canyon, but I paced things pretty good overall. Stomach never felt great, especially in the first few miles (Thai food yesterday was a bad idea).  

Started off and and pretty much ran the first 4-5 miles with the girls who were running 3rd and 4th place.  We eventually split and and one girl fell back and the other girl kept running strong.  It was interesting to see her trying to catch Allie for pretty much the whole race. Others would occasionally catch up to me and then fall back, and I eventually caught 2-3 people when we came out of the canyon and started on the straightaway.   

I just kept thinking that I had to keep clicking off at least 6:15's around mile 8 on, and was able to do it for the most part until mile 13.  Overall I felt really good until the last mile.  I had a guy about 10 yards in front of me from about 9 to the finish and I just couldn't get him, but he helped me sustain my pace.   

Good race.  Next up for me is probably DesNews Half, and hopefully a lot of good, solid mileage and a little weight loss. 

Went to Crossfit. 

AM 10.25 in 1:20:38 (7:52).  Ran up to Ivory Ridge and back.  I was worried that I would be pretty sore from Saturday, but I actually feel pretty good.  I have a few very minor sore areas on my quads and my achilles are a bit sore, but I felt pretty good during the run.

AM 10.5 in 1:22:34 (7:52).  I'm in Bozeman for work.  Ran from my hotel west on Baxter Rd.  Good run and great temps and scenery up here.

AM 6.10 in 51:37 (8:28).  Recovery run up Center St. and back.

AM 11.0 in 1:26:26 (7:51).  Ran up to Ivory Ridge and back.  Pretty sluggish for the first 5, but then started feeling better.

AM 5.25 in 45:25 (8:39).  Basically did a big circle on 700 S. out to the jr. high and then back up and around on the north side of Main St.   Slow recovery run.

PM Crossfit.  About a mile combining the warmup and the workout. 

AM 17 in 2:10:24 (7:40).  Started at the movie theaters at the Riverwoods and went 8.5 up the canyon and then back down.  Tried to keep the last 5-6 around 7:00-7:20.  Overall, felt pretty good, with some minor aches and pains in my knees.

Crossfit.

AM 8.5 in 1:05:48 (7:44).  General aerobic run with 10 x 100 m strides done over the last two miles with around 100 m run/jogs in-between.  Went up to the gas station on 300 West and then headed north on the trail and then came back.

AM 12.5 in 1:37:05 (7:46).  First 4 with Mark.  Left knee and right achilles are giving me some trouble.  Need to keep an eye on them.

AM 6 in 51:32 (8:35).  Easy, recovery run around the neighborhood.

AM 10.5 in 1:21:32 (7:46).  Up to Ivory Ridge and back.

AM 6.6 in 55:36 (8:25).  Slow, recovery run up by the cemetery and back.

PM Crossfit 

AM 20 in 2:33:42 (7:41).  Started at 5:40 behind the theaters in the Riverwoods and went 10 up the canyon and then back down.  My turnaround point was the entrance to Big Springs.  Couple of nasty climbs up South Fork.  Kept most everything on the way down between 7:10s and 7:20s.  Hamstrings were on fire the last half mile.  Good run.  Weekly mileage has been great for me the last 4 weeks.  Need to keep it up.

Went and lifted my chest and shoulders a bit at Crossfit. 

AM The workout today was 10 miles with 4 miles at half marathon pace.  Warmed up 4.5 miles which meant I would start the tempo at the JRP out by Saratoga and run north and connect up with 700 S.  Splits for the tempo were 6:19, 6:20, 6:22, 6:30.  My goal was to hit these around 6:25, but when you hit the first one faster it is hard to back off.  The last .75 of the last mile was into a head wind and there is a slight uphill for a bit, which is why I faded a bit.  Overall I finished it in 25:32 for avg pace of 6:23.  Cooled down with 1.65 back to the house.

AM 11.10 in 1:28:17 (7:57).  Ran with Mark up to Ivory Ridge and back.  Legs had nothing in them, but they did loosen up after 4-5 miles.  

PM Crossfit 0.75 during the workout. 

AM 6.3 in 55:34 (8:49).  Slow, recovery run.  Not much in the tank right now.

PM 3.75 in 32:00 beginning about 5:45 PM.  Felt better than this morning, but that's not saying much. 

AM 10.25 in 1:20:27 (7:51).  Up to Ivory Ridge and back.  Ran the majority of it with Mark, but he stopped and walked a few times so we split at times.  The best I've felt since Monday.

PM Crossfit 

AM 6.05 in 52:03 (8:36).  Slow, recovery run up to the trail by State/300 West and back.

AM 18 in 2:18:32 (7:40).  Started at 5:30 am behind the movie theaters at the Riverwoods and ran 9 up and then back down.  Mark was with me for the first 4-5 and then we split. Plan was to run the last 5 at marathon pace (or what I think my pace should be right now) which is 6:40-6:50.  Very hot for that early in the morning.  I was sweating like crazy the whole way.  Never did feel great during the run.  Hit the last 5 in:  6:51, 6:44, 6:40, 6:42, 6:46.

This is the 5th week of 5 straight solid weeks of training for me.  I was able to get right around 60-67 miles each week, which is great for me....and I have enjoyed it and have felt pretty good most weeks.  Next week is a recovery week for me and I'm very excited for a little break before ramping back up again.