Running

6.40 in 54:51 (8:34).  About 2 on my own and then the rest with Ryan. Legs still feel messed up. It may take several weeks to get back to normal. Hopefully I can get the mileage up this week though.

7.0 in 58:25 (8:21). About 2 on my own and then Ryan and I did the standard loop.  Legs die around the 5 mile mark, but we at least a couple miles around 8 min and one at 7:40.

PM 3.10 in 24ish.

6.40 in 49:59 (7:49).  Standard loop with a bit added on early in the run.  Feels like I ran 8 or 9 miles.

PM 4.15 in 33:22 (8:02).  Ran from jr. high out to Willow Park and the JRP and back. Easy.

5.40 in 40:10 (7:26). Ran with Mark this morning. By far the fastest I've gone since the marathon. Felt like I had to work extremely hard (8:09, 7:42, 7:17, 7:11, 7:06, 6:37 pace for the last .4). Ran around the block .60 miles to cool down a bit.

8.0 in 1:02:14 (7:47).  Got over to 300 W and then went until I hit the 4 mile mark and then back home. This is the best I've felt since the marathon.  Slow on the way out, but everything was around the 7:20 mark on the way back and I didn't feel like I had to kill myself to get there.

20.0 in 2:42:46 (8:08).  Wanted a long, slow, easy run today. Kept the pace very easy and I don't know if my legs could have handled much more anyways.  Started @ 6 am with Mark.  Ran the first 8 together up Provo Canyon and then he turned back.  I turned into Big Springs Park and connected up with one of the dirt trails up there, which slowed me down even more.  

10.30 in 1:19:58 (7:46).  Up 300 W. and then towards Smiths Mktplace and then cut it off to head home just after the 5 mile mark.  Slow the first 5 miles (around 41:20) but then I was able to get into a groove and hit the remaining miles all around 7:20.  Off to Bozeman later today.

PM 4.70 on the TM in Bozeman.  Meeting got over quickly.  Went at a descent clip, but nothing too fast.

9.75 in 1:16:03 (7:48).  Started at about 5 pm.  It was very hot.  Parked out by Saratoga on the JRP and headed into Saratoga  for a while and then basically back.

5.35 in 43:25 (8:07).  Got home late last night, so I was tired this morning.  Up Center St. and back.

PM 5.0 in 38:43 (7:45).  Jr. high out to Willow Park and the JRP and then back.

8.0 in 1:05:08 (8:09).  A little over 2 with Mark and then we picked up Ryan and did the standard loop.

7.5 in 56:12 (7:58).  Just ran around the neighborhood.  Running the Provo River half tomorrow.  It will be complete chaos at the beginning, but I love this run.  The only disappointing thing is that I feel like I've already pegged myself to finish between 1:24:00-1:26:00.  Would love to be able to pull something faster out.

9th overall. 8th male (Mary Ann finished about 15-20 sec ahead of me).  Probably a PR effort for me (1:22:03 at Hobble Creek in 2009).  

Started off and knew I wanted to hit low 6's for the first 3 and then in the 5's on mile 4 and was able to do so.  Felt really good and pretty smooth as we came out of South Fork and on to the trail.  From here to the start of the hill is my favorite part of the course and as we approached the hill it was pretty much me, Terry Bean, Mary Ann, and one other guy all within about 25-30 yds of each other.   We all pretty much stayed this way the rest of the race.  They didn't know it, but they were pulling me along pretty well.  I actually caught and passed Terry and the other guy at the bottom of the hill (maybe Mary Ann too), but then they all passed me back at the water station that came right under the bridge.  

Still felt pretty good in these upper, middle miles, but the other 3 had gapped me a bit and were now all about 30 seconds ahead.  Started to fade just a bit in miles 11 and 12, but was still holding strong.  Relaxed a bit and was able to hold it together really well on the last mile and into the finish.

This was a great race for me.  Maybe all the training is paying off a bit.  I ran this race in over 1:25:00 last year and over 1:24:00 the year before.  I was so happy to not drop off and let my times creep up in those last few miles.  Just felt really good overall throughout the race.  

Added on 5 miles at the end.  Still debating what to do next: Pocatello full or half, Mid-Mountain Marathon, or TOU Marathon.  Need to decide this week probably.

6.0 with no watch.  1 on my own and then the rest with Ryan.  My quads got more and more sore as yesterday went on and they are still pretty sore this morning.  I will try and take it easy the next few days, but still try and get some descent mileage in.

PM 5.0 with no watch.  From the jr. high out to the JRP and back. 

6.0 no watch.  About 3/4 of a mile on my own and then the standard loop with Ryan.  Pretty slow again.  Quads were better today, but still sore.

PM 4.0 no watch.  Jr high out to Willow Park and back.  Hopefully I feel good enough tomorrow to take the training wheels off a bit. 

12.0 in 1:34:45 (7:54).  Up 300 West and the over to Smith's Mktplace and then pretty much back home.  Legs felt good enough to go this far, but were tired the last few miles.  First 5 were slow as I climbed up to NE Lehi, but then I picked it up.  No work today, so maybe another run later on, but maybe not.

4.0 in 30:12 (7:33).  Quick little run with Mark out on the JRP near Saratoga.  Stomach messed up. 

6.05 in 51:18 (8:28 slow).  Down Pioneer X and then over by the old church and back home on 500 West.  

7.10 in 55:09 (7:46).  Up on 300 West until the 3.5 mark and then back home.  Legs were a bit sore today.

21.10 in 2:43:26 (7:45).  Solo.  Started at 6 am and went up to the top of South Fork.  Ran around at the top for a bit waiting for the POP to open up and to add on one mile.  Then I headed back down.  Felt pretty good going up and didn't feel like I pushed it much at all.  Got to 10 in just under 1:23:00 (the climb up South Fork is brutal).  Didn't ever feel like I pushed it on the way down until the last two miles.  Just wanted to keep a brisk pace.  Splits for the last 10 were: 7:07, 7:05, 7:16, 6:41, 7:23, 7:06, 7:16, 7:21, 6:48, 6:46 (total was 1:11:36 - avg for last 10 was 7:09).  Overall, this was a good run.  Legs got a bit sore around miles 17-18, but I still felt pretty strong those last few miles and felt like I could have sustained the pace for while longer at the end.

Signed up for Pocatello Half Marathon on Sept 3rd.  Planning on signing up for TOU Marathon on Sept 17th, but of course there are not many options left for hotel rooms.   

10.0 in 1:20:36 (8:04).  Ran 5.25 in 40:36 with Mark.  We did the standard loop.  Then I finished off with Ryan just around the neighborhood.

PM 5.10 in 37:29 (7:21). With Mark on the JRP out near Saratoga.  North to Main and back.  

7.40 No watch.  About 2.25 on my own and then the standard loop with Ryan.

5.50 no watch.  West on 700 South and then back home. Ran with Ryan.

PM 5.10 in 39:16 (7:42).  JRP out by Saratoga.  Good run. 

11.20 in 1:24:16 (7:31).  Ran up 300 West and then towards Smith's Mktplace and then back around home.  Tried to push the pace at the beginning and while climbing up 300 West.  Good run for me, but I never quite felt completely comfortable.

6.0 no watch.  Middle 4 or so with Ryan.

22.10 in 2:53:55 (7:52).  Started about 5:40 am and went up and down Provo Canyon.  When I got to the top of South Fork I headed up the dirt hill and climbed about another mile on the dirt/rocks.  The first 11 miles are a good climb.  Splits from mile 13 on: 7:24, 7:12, 7:01, 6:53, 7:05, 7:29, 7:06, 7:15, 6:45, 6:51.  Didn't feel as good as last week and the run kind of dragged on a bit, but a good one nonetheless.  

Next week is Pocatello half, then a normal week (a little scaled back), and then a one week taper before TOU. 

6.0 in 48:32 (8:05).  Standard loop with a bit extra added on to get to an even 6.  Solo this morning.  Legs tired from Saturday's run.

PM 5.0 no watch.  Jr high out towards Willow Park and back. 

7.0 in 53:52 (7:42).  Up Center St. and then over by the cemetery and back home.  Solo.

PM 5.0 in 38:58 (7:48).  Ran with Mark out on the JRP towards Saratoga. 

4.25 no watch with Ryan.  Planning to get a longer run in later today.

12.0 up and down Provo Canyon.  Probably one of the worst runs I've had.  Just completely bonked around mile 8.  I just turned my watch off at about mile 10.  It was hot.  I was miserable and was having GI issues.  I think I need to back off the next two days and hopefully I will have some energy in Pocatello on Saturday.