Running

AM 10.50 in 1:24:41 (8:04).  Up to Ivory Ridge and back.  Really slow on the way up, but picked it up on the way back.

AM 7 in 59:30.  Up to the jr. high that's by the cemetery.  I've been off all week with my running.  Knees hurt, achilles hurt, no spring or pop in the legs and no energy.  Everything is slow..........slower than normal.  Hopefully it goes away soon.

AM 18 in 22:15:50 (7:33).  Started at 5:45 at movie theaters in Riverwoods.  Went 9 up and 9 down.  Did a 6 mile tempo at the end.  Wanted to hit between 6:40s and 6:50s, which is just about 10-15 seconds slower that my desired marathon goal pace.  Splits for the last six were 6:54, 48, 39, 40, 42, 46.  Finally felt good up until the tempo portion.  Got through it okay.

Crossfit. 

AM 9 in 1:12:30 (8:03).  Up 300 West and back.  First 2.5 with Mark.

AM 2.5 mile warm up to Willowcreek jr. high and then 6 x 800 with a rest in between of 50-90% of the time it took me to run the prior 800.  Splits (rest):  2:56 (2:05), 2:47 (2:41), 2:50 (2:39), 2:52 (2:30), 2:52 (2:36), 2:49. These were tougher than I was expecting.  The first one completely shocked my system and then I got use to the effort.  Glad this one is over. 

AM 7.40 in 1:04:16 (8:41).  Really slow recovery run up 300 West and back.

AM 11 in 1:25:31 (7:46). Up by Ivory Ridge and back home.

PM 4 in 34:00.  Easy recovery run on the JRP out by Saratoga. 

AM 8 in 1:06:59.  Did 10 x 100 m strides with 100 m walk/jog rest in between efforts.  

PM CF 

AM 18 in 2:16:43 (7:36).  Parked in the Riverwoods and ran 9 up and down.  Pretty bad headwind on the way up and pretty much cruised relatively easy on the way down (around 6:50-7:15 pace).  Met Spencer on the way down.  He was clipping along at a pretty good pace.  I'm ready for a rest day tomorrow.

Crossfit.  Didn't do the workout, but benched and did shoulder presses. 

AM 10 in about 1:11:15 (7:07).  So, I met Spencer on Saturday while running up/down Provo Canyon and he told me I should come run with the crew that gets together.  I was pretty hesitant to do this just because I knew it would be a bit intimidating.  Anyways, I decided to do it this morning and am really glad I did.  While it was intimidating, it was very motivating and the miles flew by pretty quickly.  Basically did a big loop from Scott's house. Fun run and I will try and join them as often as possible.

AM 12 in around 1:43:00 (8:36).  I flew up to Bozeman for work yesterday and decided that this morning I would run towards the "M" on the mountain side.  Took it pretty slow the whole way out and especially slow (one 13 min/mile) when I started the climb up the trail that takes you to the "M."  I made it about a half mile away from the "M" and then turned to come home.  Came home the same way I went out and clipped along at about 7:30-7:45 pace.  Good, fun run up here. 

AM 10.10 in 1:12:10 (7:10).  Ran on the JRP with Scott, Matt and Toni.  Fun to run with these guys and the miles sure do fly by fast.

AM 8.5 in 1:10:33 (8:18).  Slow, easy run up 300 West and back.  First 3 with Mark.

AM 4 slow, easy miles with Mark up and down Center Street.  Running Park City half tomorrow.  Looks like a pretty honest course with a gradual climb for the first part and then a gradual downhill on the last part.  Looks like a good part of the course is on dirt as well. Should be fun and give me a good workout.

Wow.  Kind of a tough race.  I wasn't sure what to expect with this one.  About half of the course is on a dirt trail (the Fastwich aren't the best trail shoes.  I should have known better)and it climbs about 300 ft over the first 7 miles.  Luckily we lose that elevation on the final 6 miles.  I was in the pain/uncomfortable zone pretty quickly and it lasted for a while.  The elevation in Park City, the dirt trail, and the steady climb were rocking me pretty good.  I was wishing I was running Hobble Creek at this point in time actually.  I knew Rachelle (I called her Rachael the whole race) was right behind me and luckily right at the turnaround  (about 7.5 mile mark) she caught up.  Having someone to run with really helped a ton.  We basically stuck together the rest of the race.  When I started fading at about 11.5 she took the lead and I was able to hang on until I got feeling better.  We passed one guy around mile 10.5 and the other 3 in front of us were just too far out in front to catch.  The last 5 miles were good and I was able to get into a decent rythem and clip along.  Overall, a good workout for me.  It's hard mentally to see the 1:28:30 mark and too see that my avg pace is probably slower than what I would like to run at SGM, but this was a different race and was a good workout for me.  Winner finished just over 1:25. 

6:10, 6:35, 6:47, 6:56, 6:35, 7:19, 7:14, 7:00, 6:30, 6:38, 6:13, 6:29, 6:26, 1:32

AM 11.6 in 1:26:41 (7:28).  Got in about 1.5 before meeting with everyone at Scott's house. Did the 10 mile loop.  Feel like I'm getting sick and my stomach was not right, but legs felt fine today.  Will try to get more miles in later today as I'm trying to front load the beginning of the week because I head to NYC tomorrow through Friday and then upstate NY Friday through Monday.

PM 5.4 on the JRP by Willow Park.  Then crossfit. 

AM 6 slow, recovery miles up 300 West and back. 

AM 8.25 with Mark.  Went about a half mile from our hotel to Central Park and ran around there and then back home via 5th Avenue.  Central Park is a pretty cool place to run.

Walked about 4 miles throughout the day.

AM 8.  Went up to Central Park again and ran a loop.  Threw in a 2.5 little tempo run. Came home via 5th Avenue again.

AM 7 miles up to Central Park and back to the hotel.  Pretty slow.  Central Park was an awesome place to run.  One of my favorites.  Walked about 3-4 miles yesterday and an additional 2-3 today.  All the walking was in flip-flops, which made my feet and achilles sore the whole time we've been here.

AM 18.5 in about 2:30:00 (about 8:05 pace).  Started with Mark at 6:00 AM and ran to the local church history sites in upstate NY.  Very pretty up here and the weather was perfect....about low to mid 50's.  Glad to get a good longer run in this week and that I was able to hit decent mileage for the week despite being on vacation most of the week.

AM 10.5 around Palmyra, NY.  First 4 or so with Mark.  Eventually made my way over the track and did 4 x 800 just to try and get my legs turning over a little bit.  Splits were:  3:07, 3:02, 2:55, 2:49.  Did 300 meter rests in between.

PM 5 miles from the jr high out to the JRP and back.  No watch.  

AM 10 in 1:10:28 (7:03).  Ran on the JRP with Matt, Scott, Chad, Toni and Ty.  I struggled today.  Probably due to the bad eating for the last week while I was gone.  These runs are really good for me.

PM Crossfit.  1.25 before the workout, .5 during, and 1.25 after.  

AM 8 slow, recovery miles in 1:08:45 (8:35).  First 2.5 with Mark.  Went up 300 West and back.  I actually felt better than I was anticipating.

AM 8.5 in 1:10:42.  Slow and easy up 300 West and back with a few little additions to add on some mileage.  Was going to run with the group this morning, but my body has not been responding well this week and I thought the faster pace with them would set me back.

AM 20 in 2:29:27 (7:28).  Started at 5:30 in the Riverwoods and ran 10 easy miles up the canyon and then did 8 a mile tempo.  Splits for the tempo: 6:24, 6:20, 6:16, 6:25, 6:22, 6:19, 6:21, 6:19.  Cooled down 2.  I wanted to hit between 6:30-6:40 on the tempo, but just kind of went with it after a while.  Legs have not felt great most of the week, so I was pretty happy with the run today.  Awesome weather.  Ran the first 8 with Mark.