Running

AM Warmed up two miles from Lehi HS to the 3 mile tempo loop with a big group.  The plan was 2 x 5k at marathon pace with a 1k  break inbetween.  It basically morphed into 3 miles at tempo, 1 mile at a mile effort and then 2 miles at tempo.  Splits were 6:16, 6:23, 6:21.  1 mile at 6:52.  Then 6:32, 6:32.  Pretty good workout, but it was tougher than it should have been it seemed like.

AM 10 at just under 7:30 pace on the JRP with Matt, Mike, chad and Danny. Legs were dead today.

AM 7.25 at just over 8 min pace down on the farm road and back.

AM 11 at just under 7:40 pace from my house down to the farm road and then north on the JRP and then back.  

AM 20.35 in 2:24:06 (7:05). Started at 6 from the Orem soccer fields. It was only me and Matt this morning except for the first 6.5 we had Danny with us. Did 10 miles up and then did a 7 mile tempo down. Splits were 6:21, 6:21, 6:26, 6:26, 6:19, 6:19, 6:25. Cooled down back to the park with Matt and did one loop around the park.  I started a bit before Matt on the tempo and he passed me like I was standing still after about 3 miles. He was flying. Good run this morning.

AM 10 at 7:25 pace from Matt's house on the JRP.  Not much in the legs today.

Woke up at 4:15 and started throwing up. Did that all morning at home and at work and then finally came home about 11:30. Feel achy and crappy now. 

Nothing again today.  I figured I better take it easy after yesterday.  I was on a roll with my training until this sickness hit.  

AM 10 at just over 8 min pace from my house down to the farm road and north on the JRP and back.  I was worried about this run because of the last two days, but it went pretty good.  158.3 lbs after the run.  Way low for me for a mid-week run, but was all due to the last two days of being sick.

AM 10.2 at about 7:40 pace from Matt's house on the Murdock Trail with Matt and Kyle.

AM 20 in 2:24:39 (7:14). Started at the Orem soccer fields and did a 4 mile warm up. Then attempted 12 miles with one mile at marathon effort followed by one mile about 40-50 seconds slower than marathon effort. This was tough because the first six miles were heading up the canyon and the last six were coming down. Splits were 7:09, 7:32, 6:46, 7:45, 7:10, 8:00, 6:25, 6:55, 6:22, 7:09, 6:20, 6:57. Cooled down four miles back to the car.

AM 10.4 at just under 7:20 pace with Matt, Scott and Dan from Scott's house.  Fun run this morning.

AM Mile repeats with a big group at Lehi HS this morning.  4 mile warm up and then some strides and then did two repeats with a 800 m rest inbetween.  Splits were 5:36 and 5:41.  These were hard, but I was happy with them.  Cooled down for a bit.

AM 10 at 7:25 pace on the JRP with Matt, Kyle and dan. Legs were toast at the end.

AM 10.25 at about 8:10 pace in Ashton, ID. Up here for a family reunion. Did the first 7 with Steve. 

AM 10.5 at about 8:00 min pace on some farm roads.

AM 10 at about just under 7:30 pace in Idaho. 

AM 10.2 at just under 7:20 pace from Scott's house.  Legs were tight.

AM 8 at just under 8 min pace down on the farm road across 2100 North and back.

AM 2.25 with a few striders in the last mile.

Bluh.  This was kind of a miserable race for me.  I really let the headwind and heat bother me more than I should have and felt like I kind of gave up around the 10 mile mark.  After looking at my splits, I guess it wasn't going that bad, but then I felt like I fell apart when I started not feeling as good.  

This year's splits:  5:56, 5:58, 5:59, 6:08, 6:17, 6:12, 5:59, 6:05, 5:53, 6:21, 6:48 (uh oh), 6:27, 7:15 (haha), 0:57 (7:06)

Last year's splits: 5:57, 6:01, 6:00, 6:07, 6:05, 6:02, 5:59, 6:11, 5:56, 6:09, 5:59, 5:58, 6:10, 0:57 for 1:19:30

I felt like I could beat my last year's time as I feel like my training has been going well lately and I felt like I was in better shape than last year.  In all honesty, I thought I could dip down to around 1:18:30 if things went well.  I decided I would run with James and John from the blog as they were planning on 5:50s down the canyon, which is right around where I wanted to be.  Really, we were right on track early on in the race up until around miles 4-6, which is when it felt like our effort was the same as before but the pace crept up a bit due to the wind.  It was hot and I was discouraged with the wind.  Right around the mouth of the canyon I gapped John and James, but I kept waiting for them to pass me back later on in the race (James eventually did on the last stretch).  In all honesty it was great running with them and made the first part of the race much more enjoyable, eventhough we weren't talking much.  Kind of died a slow death beginning at mile 10, but like I mentioned before, looking at my splits I was actually holding on better than I thought I was.  I gave in and stopped at the aid station by 10 and the next one at about mile 12.  Just kind of gave in to the pain and heat.  Glad this is over and was almost wishing I was at work.  Looking forward to getting back into training and making things better.  Hopefully I ran slow enough than I'm not too sore in the next few days.  Was really glad I wasn't running the marathon.  

AM 17.65 in 2:05:04 (7:05).  Met up at Nate's house with Matt, Nate, Chris, and Chad.  Clyde and Justin also came down and joined us.  Did a six mile warm up with everyone and then everyone pretty much started a tempo run.  I pretty much ran with Chris the whole way, which helped me a ton.  Wasn't sure how my legs would hold up due to the race on Thursday.  They were heavy, but I went further and faster than I thought I would.  Splits for my tempo were 6:48, 6:45, 6:40, 6:46, 6:37, 6:43, 6:46, 6:51, 6:51.  Pretty flat and honest the whole route.  Good run for me today.

PM 45 min on the stationary bike.

AM 10.45 at 7:30 pace.  The mother loop from Matt's house.

AM met up at the Lehi track with Matt and Chris. 2 mile warm up and then the workout was 2 mile repeats. I guess they were just under 2 miles since I did 8 laps for each. Splits were 12:14 and 12:37. Had about a 4:30 rest inbetween.  My legs are fatigued so I wanted to keep these under control. The first one was a bit too fast for me today. Good workout. 9 miles total.

AM 10.15 at 7:30 pace on the JRP with Matt, Chad and Danny.  Legs were done at the end.

AM 9 at about 8:30 pace from my house.