Running

15.50 in 2:00:43 (7:47).  Started from home with Mark at 5:30 AM.  Took Pioneer Crossing into A.F. and the went up to Alpine (that's a long boring road) and then took the main road from Alpine down to the Smiths Mktplace and then made our way home.  Lots of construction everywhere.  Took it very easy with the exception of a few miles towards the end.  Some fueling issues caused me some problems, but got through it.

9.0 in 1:10:14 (7:48).  Up 300 W. and then back home.  First 4 or so with Mark and then he turned around.

8.0 in 1:03:04 (7:53).  Ran out towards Saratoga and back.  Rained on me for the first mile, but then it blew over.  Legs were dead.

5.0 no watch.  The majority of it with Ryan.  Slow, but that's what I needed.  Right knee if giving me trouble.  May have to shut things down for a bit.

5.0 no watch in the PM.  From jr. high out towards Willow Park and the JRP.  

6.0 in 46:40 (7:46).  With Mark headed west on 700 S. and then over to the jr high and then back.  

Run #1 8.07in 1:04:47 (8:02).  Started at 5:30 am and went up 300 West and back.  Slight rain the whole way.  Had a work golf tourney this morning so I got ready to go to that and then it got cancelled, so...

Run #2 8.0 in 1:01:49 (7:44).  Ran out towards Saratoga and connected to the JRP and then looped on around back home.  Felt much better during this run.

Today is the best my right knee has felt all week, so hopefully I'm going to be ok going forward. 

8.15 in 1:02:20 (7:39).  Ran with Mark up 300 W. and back.

7.0 in 51:38 (7:23).  Ran from jr. high out to Willow Park and the JRP....then back in the PM.  Just naturally kept a faster pace and found that I didn't have to do much to keep it going.  Good run.

7.90 in 59:40 (7:33).  Another good run in the PM after work.  Went out towards Saratoga and the JRP and headed home.  Just kept it nice and easy and things flowed pretty good without much effort.

5.0 no watch with Ryan.  

PM 5.0 in 39:06 (7:48).  From home out towards Saratoga and back.  Not much in the tank. 

7.15 in 56:39 (7:55).  Up Center St. and then over by the cemetery and back home.

16.0 in 2:07:08 (7:57).  I wanted a long, slow run today and was going to go up/down Provo Canyon, but I chickened out cause I thought about that head wind coming out of the canyon.  Left about 5:40 am and eventually made my way up to Smiths Mktplace.  Was going to climb Suncrest for a bit,  but the road is all tore up.  Went and meandered my way around Highland and then eventually made my way home.  Felt descent after about 8-9 miles and it took until mile 15 just to catch the 8 min guy, but I was fine with that.

Ran with Mark up to 300 W. and then back. Added a bit at the end to get to just over 8. Averaged 7:32.

PM Crossfit

5.40 in 46:31 (8:37). Ran with Ryan over to 700 S. and then West for a bit and back. Cold today.

PM 5.0 in 38:12 (7:39). Out on the JRP near Saratoga. Didn't feel that great.

8.0 in 1:00:05 (7:31). Ran out towards Saratoga and connected to the JRP. Hit Pioneer X and then went over to 700 S. and then back home. Did 2 mile warmup and then wanted to push the next 5 miles. Finished the 5 miles in about 35:34. Struggled a bit with this one. Just couldn't get going. Cooled down 1 miles.

PM Crossfit

5.55 in 47:07 (8:29). Slow recovery run. Most of it with Ryan up to Wines Park and back.

PM Crossfit.  Just got to get through about a month and hopefully my body will adjust to this. 

7.60 in 1:00:44 (8:00).  Went up 300 W. and then back home.  Body is in shock from the Crossfit workout last night.  It made the run this morning tough.

17.0 in 2:21:33 (8:20).  Started at 5:30 am and ran just over 4 miles on my own.  Came back home and did 8 with Ryan and Steve.  I knew these would be slow, but I was fine with that.  Stopped at home for a bit and then went out again for 5 more.  Overall, I didn't feel good.  Stomach issues for most of the run and I'm still feeling the effects of the dead lifts from Crossfit on Thurs.

7.0 no watch.  Up and over to 300 West and then back home.

PM Crossfit.  Probably won't be able to walk tomorrow.

5.60 no watch.  First 1.25 on my own and the rest with Ryan.  Over to 700 S. and then West and then back home.  Would have been good weather if the wind wasn't blowing.

PM Crossfit

5.0 no watch on the JRP out by Saratoga.  Freezing cold due to the wind.

PM Crossfit 

Crossfit.  I am running the halloween half this Saturday.  Pretty sure I won't be able to run most of next week due to the pounding my quads are going to take.  

Accidentally tapered for this race during this last week.  Just didn't get much running in.  My running has not been stellar over the last few weeks due to the change in weather and starting up with Crossfit.  I was pretty interested to see how things would go today and actually came away surprised.  This is the best I've run this race out of the three times (and this will be my last time) I've run it.  It was hectic, but I had two brothers and a sister-in-law running and I just wanted to relax and have a good time.....and I did have a good time.  Felt good to try and run fast for the first time in a while.

1 6:04

2 5:54

3 6:00

4 6:11

5 6:13 Really tried to take it easy in these first miles.  Couldn't feel my toes for the first 4 miles.  Started running with a guy name Bill Hiatt ?? around the mile 4 mark.  We chatted a bit and the next few miles flew right by.  The downhill was rough on the quads, but this is a pretty part of the run.  Started back a bit, so I got to pass quite a few people.

6 6:44

7 6:41 Hmmm.  Not sure what happened here in these last two miles.  I did stop and walk through some aid stations.  

8 6:23

9 6:37

10 6:20

11 6:34 Felt like I was running in quicksand on the little section coming out of Timp. park.

12 6:20 Got passed by a girl who was really flying.  

13 6:33

0.1 0:42 

Like I mentioned, I was pleasantly surprised that I held up as good as I did.  Enjoyed running down the canyon (this is my favorite place to run) and got a good workout.  Hoping the damage is minimal over the next few days.  This race may cost me both of my middle toenails and I'm hoping the quads aren't too destroyed next week.  Looking to really hit Crossfit hard the next few weeks and run when I feel like it.  We will see how that goes. 

AM Crossfit.  The running/hobbling and the squats were torture on my legs, but maybe it will help them recover a bit faster.