Running

AM 10 at 7:30 pace from matts house on the Murdock trail.

AM 20 up and down Provo Canyon with Matt, Reed and Nate beginning at the Orem soccer fields.  Started at 5:00 and fought the wind almost the whole way up.  I was able to get a mile in prior to starting with the group, so I turned at my 10.5 mark while the others went up another mile.  They were also going to tempo down and I just wanted to cruise down.  Never really pushed the pace on the way down but eventually got down to where most of the miles were around 6:40ish.  Matt caught up to me and we ran the last two back to the cars together.  Good run and good week for me.  Averaged just under 7:20 for the run.

AM 10.25 from Scott's house at about 7:30 pace. Got rained on pretty good about halfway through.

AM 10.5 at about 7:35 pace from matts house. Thanksgiving point loop. We almost got hit by a car.

AM 10.25 at just under 7:15 pace on the JRP with Matt, Mike, Nate and Dan.  Best my legs have felt in a while.

AM 8 at about 7:50 pace with Mark from his house up to the trail parallel to State St. and back.  Good run that went by fast.

AM 10 at just over 7:30 pace with Matt from his house on the Murdoch trail. Good run and conversation.

AM Started at about 5:20 AM from the Orem soccer fields and did 10 miles up the canyon.  Hit the 10 mile mark between  1:18:00-1:19:00, which is several minutes slower than when I run with the group.  Did a 6 mile tempo down.  Splits 6:15, 6:08, 6:06, 6:14, 6:04, 6:00 or an avg of about 6:08.  Cooled down 4 miles back to the car.  Pretty good tempo for me and especially the last two miles.

AM 10.5 at just barely over 8 min pace from my house down to the farm road and north on the JRP and then back.

AM 10 from Matt's house.  3 mile warm-up and then a two mile tempo (5:34, 5:56), and then cooled down back to Matt's.

AM 8 at about 7:25 pace on the JRP with Matt and chad.

AM 5 at about 8:15 pace from my house.

AM 3 easy from my house. Legs feel pretty good for hobble tomorrow.

Really good race for me today and I was very happy with how it played out.  My goal was to be around 1:18:00 - 1:19:00, and I thought I could do it, but I also thought I could do it at DesNews last month and I wasn't close then.

Weather was good, I felt good, I've trained well over the last few months, I had people to run with pretty much the whole way, and all of this added up to finally having a good race.  Splits (based on the course markers): 5:58, 5:42, 5:45, 11:40 (missed a marker), 5:49, 5:58, 5:47, 5:53, 5:56, 6:10, 5:51, 6:46 (for the last 1.10).

Pretty quickly after the race started I found myself running stride for stride with Devra V.  She would go on to win the women's race and beat me by about 30-40 seconds, but we were together for pretty much up until mile 10 where she started pulliing away.  Running with her helped me a ton.  The miles were flying by pretty quickly.  We talked a bit, we were picking off quite a few people, and we just seemed to be in a good rythem.  Like I mentioned, this was a big help and really got me through any rough patches I was having, although I felt pretty good up until around mile 10-11.  We had one guy who caught up to us around mile 8.  It was then the three of us for a while until just before the water station that is before the gully part of the race around mile 10.5.  Devra had separated a bit and soon after this I pulled away from the other guy.  Basically was solo for the last 2 miles and just tried to hold on until the finish.  I didn't have much left in the tank the last mile, but tried not to fall apart.

Anyways, I know the course is a bit short, but this was a very good confidence builder for me heading in to this last stretch of training prior to St. George.  Just need to stay consistent with the training and keep plugging away and hopefully it will pay off in the marathon.

Cooled down with Matt, Mike, Reed and Justin (who all had pretty decent races) for a few miles.

AM 10.15 at about 8 min pace from Scott's house. Legs are tired and I have a few sore spots but surprisingly they aren't too bad.

AM 10 in about 1:17:00 on the TM. Got ready to meet up at matts house but the weather scared me off so I went to the gym.

AM 10 at just over 7:40 pace on the JRP with Matt and chad.

Nothing today. I feel like I've recovered good from the race last Saturday but I'm fighting a cold and my body feels a bit worn down.

AM 10.25 at just under 7:45 pace on the JRP from Matt's house.

AM 20.25 in 2:28:50 (7:22).  Got up at 4:30, but saw that the weather was awful, so I went back to bed.  Ended up leaving my house at 7:00 and the weather ended up being great.  Went from my house down to the JRP and headed north as far as I could.  Added a bit on in the middle on my way back.  Just kept things in the 7:00-7:30 range for most the way.  Didn't feel that great for about he last 4 miles, but I think that's cause I was dehydrated.  Weighed in at 155.5 after the run, which is way low for me and probably speaks to the fact that I was a bit too depleted during the run.

AM 10.5 at 8 min pace from my house over to the JRP and north and back.

AM 9.55 from matts house on the thanksgiving point loop. 

AM Met up with Matt, Mike, Trevor, reed, chad and Chris at Lehi track. 2 x 3200m with 800 rest inbetween. Splits were 11:44 and 11:47, which are both around the 5:55/mile range. Chad and I traded leads every 400m which helped a ton.  3 mile warmup and about 1 to cool down. Good workout for me.

PM Ran over to the gym.  Did a couple miles on the TM and then ran back home.  3.2 total at a very slow pace.

AM 10 at 7:25 pace on the JRP with Matt, Mike, Reed and Trevor.

AM 10.5 at about 7:45 pace with Mike, Trevor and chad on the thanksgiving point loop from matts house.

AM 20 on the Murdoch Trail (flat) from Scott's house with Mike, Matt and Reed.  The plan was to do a 4 mile warm-up and then 4-3-2-1 with 1-.75-.5 rests inbetween.  Splits were:  6:22, 6:20, 6:22, 6:20 then 6:11, 6:14, 6:15 then 6:16, 6:21 and finally 6:21.  

The 4 and 3 mile reps were perfect, but then I just couldn't go any faster on the 2 and 1 mile reps.  This was a killer workout though and I gave it a good effort.  Totally wasted afterwards.  Good run.