Running

AM 12 in 1:38:00 (8:10).  Pretty slow run up to Ivory Ridge and back beginning around 6:15. Legs started feeling better after about six or so. 

Crossfit.  1 mile during the workout.

AM 10.35 in 1:18:27 (7:35).  Ran with Matt and Mike from Matt's house.  Slower pace than normal with these guys, but lots of hills, including the big one towards the end.  Stomach was off the last half of the run and finally had to hit a bathroom around 9.5.  But a good run and cool to run with people who are really fast and good people.

AM 9.35 in 1:17:39 (8:18).  Ran about the first 6 with Mark up to 300 West and back.  Then I added on around the neighborhood.  

AM 11.35 in 1:23:06 (7:19).  Ran with a big crew on the JRP.

PM Crossfit

AM 7 slow miles in just over 61 min.  Up 300 West and back.

AM 22 in 2:50:15 (7:44).  Started at 5:30 and ran 11 up Provo Canyon and then back down.  Was with Mark up until 9.  Did a 4-3-1 workout beginning at the turnaround with half mile break inbetween.  Splits were:  6:27, 6:28, 6:29, 6:22 then 6:39, 6:28, 6:24 then 6:37.  Not nearly as good as last week's tempo, but my body feels thrashed right now and it didn't feel good before or during the run.  Glad this one is over.

AM 15 in 2:03:44 (8:14).  Ran up to Smith's Mktplace and back with some extra added on to get to 15.  Really, really slow for the first 9-10 as my body was working out some stiffness.  I felt really good last week up until Friday/Saturday and then my body felt aweful.  I'm hoping this week goes better.  No run until tomorrow afternoon as I'm off to Montana.

PM 8 at just over 8 min pace in the afternoon because I was in Bozeman in the morning and didn't have time to run.

AM 10 in 1:10:37 on the JRP with Matt, Scott, Chad and Mike.  Did 5 miles and then started what was a small tempo.  Splits:  6:33, 6:23, 6:33 and then I jogged it in the last two miles.  I did not feel good at all during the tempo and pretty much came to a complete stop around 3.25 just to regroup a bit.  Overall, not a bad run though.  We were in the rain most of the time.

AM 9.15 in 1:18:12 (8:33).  Very slow recovery run up 300 and West and back with Mark and then I added a bit on at the end.  Rained the first 2 miles.  Legs were not good the first 4-5 and then gradually started feeling better.

AM 5.15 slow miles.  Standard route with Mark for the first 1.5.  

AM 20 up and down Provo Canyon starting in the Riverwoods just after 5:30.  Did the first 10 with Mark and then I tried to push the pace for the next little bit to get some quicker miles in.  So I don't forget, splits for 12-18 were:  6:46, 35, 50 (dropped my gu and had to stop and get it), 35, 35, 21, 32.  My legs and body have been feeling beaten down for the last 2-3 weeks and today was no different.  Definitely a better long run than last Saturday.  Hopefully as I drp the miles as the race nears I will start to feel better.  20 in 2:33:56 (7:42).      

AM 9 in 1:13:48 (8:13).  Pretty slow or the first 5-6, which was fine.  Up 300 West and back.  With Mark for the first 6.

PM 4 slow, easy miles on the JRP out by Willow Park.

AM 10.39 in 1:18:49 (about 7:35).  The big hill loop from Matt's house with Matt, Scott, Mike, Toni and Reed.  Fun run.

AM Met up with Matt, Mike, Reed, Chad and Toni at Lehi HS.  Did a 4 mile warm up and then they all did 4 mile repeats, but I only did 2.  Did them both in 5:53 with 800 m rests inbetween.  Extremely windy, which I know slowed the others down quite a bit, so I'm assuming it did the same to me.  Did not want to push my luck by doing more than I should, which is why I capped it at 2.  Probably should have done 1 more.

PM Went to crossfit.

AM 7 in about 58 minutes with Mark up 300 West and back.

PM 4.25 miles on the JRP out by Willow Park.  Slow.

AM 6.5 in about 54 min.  Standard loop with Mark and then I added on.  Slow run.  Another cold morning.  

PM Crossfit

AM Ran with the big group this morning.  Ran just under a mile to warm-up and then we did 8 up and 8 down.  Started at the Orem soccer fields.  Kept things at a good pace on the way up (averaged about 7 mm) and then it was every man for themselves once we turned around.  Splits on the way down were: 5:56, 6:18, 6:21, 6:22, 6:20, 6:20, 6:24, 6:17. Toni slowed and ran the last 2 miles with me which was a big help.  16 total in 1:46:46 (6:40).  A really, really good run for me and a big confidence boost for the marathon.  

AM 8.10 in 1:07:10 (8:18).  Up 300 West and back.  First 3 with Mark.

PM 4 slow miles on the JRP out by Willow Park.

AM Met Matt, Mike, Scott, Reed and Toni at Lehi HS for mile repeats.  Did a little over 4 miles of warm up and then I did 2 mile repeats wtih 800 m rest.  Splits were 5:36 and then 5:52.  The last one was rough for me.  Stomach was giving me problems for pretty much the whole time.  Similar effort to last week, but we didn't have to fight the wind this time.  Cooled down with several miles around the track.

PM 3.5 easy miles on the TM.  I need to start dropping my miles, but my appetite is through the roof.  Not a good combination.

AM 6.3 at about 8:25 pace with Mark up 300 West and back.

AM Got up at my normal time to go running (5:00) and started running around the neighborhood but it was too cold, so I went back home.  Wednesday and today did not go as planned with the running.  

AM 13 in 1:39:40 (7:40).  Started from home with Mark at 6:00.  36 degrees.  It's like winter.  This weather sucks.  Ran up to Smith's Mktplace and back.  Threw in a 3.5 tempo from 8-11.5. Splits were:  6:32 (flat), 6:22 (mostly flat), 6:13 (300 W. downhill), 6:10 pace for the last half mile which had a little downhill at the beginning.  I had some spring in my step today, but legs did not feel good afterwords, which may be from the colder temps.

AM 10.55 in 1:18:49 (7:28).  Thanksgiving point loop with Matt, Scott, Reed, Mike and Chad.