Running

Time to join the blog.  I enjoy reading many of the entries that are posted and see some of you while running the Provo River Trail.  I figure that joining the blog could only help me.

Started at the mouth of Provo Canyon and ran up to the first main park up South Fork and back down.  Did the same route last Saturday and the Garmin had it at about 14.9 miles.  Did not run with the Garmin this week because it has unexpectly stopped working.  Not sure what is wrong with it.

Tried to take it easy as I am running the DesNews marathon this week. 
 

Lifted weighted for about 45 minutes.  Will probably not run today or tomorrow as my right calf has been giving me problems since the middle of the run on Saturday.  Feels like a cramp almost, but probably have just pulled a little muscle or something.  

First day running since Saturday.  I wanted to get a few miles in to see how my right calf would feel before the marathon tomorrow.  It doesn't feel all the way normal, but hopefully it will be ok during tomorrow's race.

My goal was to finish faster than my Ogden marathon time (about 3:52), but was kind of hoping I would hit the 3:30 mark.  From everything I had heard this was a brutal course, so I was a little unsure of what to expect, which kind of worried me.

Miles 1-5:  7:47, 6:30, 6:54, 6:51, 7:19

First few miles were a breeze.  Felt really good.  Ended up running with some guy from about miles 2-7.  He definitely made me go faster than I probably should have, but I was feeling good.  He broke away from me on the last uphill stretch.

Miles 6-10:  7:28, 16:26, 6:50, 7:58

Uneventful.  The uphill was not too bad, but was a little steeper than I thought.

Miles 11-15:  7:49, 7:15, 15:33, 7:11

I hit the 14 mile mark at 1:44, so I knew I was ahead of 8 minute miles.  I ran miles 13-15 with 3 other people.  They were talking, while I was listening.  My guess is that they finished a good 15-20 minutes ahead of me.

Miles 16-20:  8:14, 7:43, 8:40, 7:47, 9:31

Was still trucking along pretty good until I hit mile marker 20.  Then the mental battle began.  I hit mile marker 20 at 2:33.  Was very surprised by this, but I knew I was in trouble for the rest of the race.

Miles 21-26:  11:21, 7:37, 9:52, 9:52, 10:10, 11:16, 1:53

The 7:37 came on the downhill stretch that was right before Rice Eccles stadium I beleive.  Looking back, this 7:37 leads me to beleive that I had more in the tank than I thought, and most of my problems were mental.

 Overall, I had a lot of fun.  Would have helped to have had my brother Mark running with me, especially from about miles 18-end.  Makes me sick to think that if I would have just run 9 minute miles from 20-end that I would have finished so much better.  It sucked getting passed by so many people the last 3 miles.  Luckily, this race gives me a lot of optimism and leads me to beleive that I could cut a good amount of time off if I train better in the future.

Ran 10 very easy (very easy) miles today.  Still pretty sore from the marathon, but wanted to get some running in.  Felt pretty good the first 8 miles, and then struggled to finish the last 2.

Lifted weights for 1 hour at the gym. 

Ran 6.40 miles in 47:51 with my brother Mark.  Started at our house and ran our standard route out to the trailhead near Saratoga Springs.  Legs still feel a bit sore from the marathon.

6.40 miles in 51:25.  Same route as yesterday, only slowed it down a bit today.  Ran with Mark, but he split from me after about a mile and a half to head back home because he wasn't feeling good. 

Lifted my chest and did some core stuff for about 30 minutes.  Ran 2.10 miles in 18:00 on the treadmill this evening.

Standard route of 6.40 miles with Mark in 49:51.  I definitely go faster when I run with Mark on this route.  Felt ok, but not great.

In the evening I went to the gym and lifted my shoulders and arms for about 35 minutes.

Went to the Lehi H.S. track this morning to try some speed work.

1 mile warmup

4 x 800 meters (3:16, 3:06, 3:00, 2:57)

1 mile cooldown

Total of 4 miles.  Probably took it a little easy on the first 800 meters, but I felt pretty good overall.

Ran an additional 4 miles on the treadmill at the gym after doing some core exercises.  Finished in about 33 minutes.

An easy 2.50 miles this morning with Mark around the block.  It was probably a little more, but we'll stick with 2.50.  Finished right over 20 minutes.  Legs were heavy and this was more of a struggle than it should normally be.  Tomorrow will probably run 16-19.

Got up and went to the Provo River Trail at the mouth of the canyon.  Ran up to where the trail was blocked, so we turned around to head out of the canyon.  However, we saw a big group of runners going up and we decided to turn around and follow them to see if they would go through the barricade.  They did go through, so we just followed them and let them pace us.  It turned out to be 5 or so people who are on the blog (Josse, Michelle, Adam, and I can't remember the rest).  It was nice to get talk with them.  They are fast and it looked like they were breezing through this run quite easily.  We split from them at Vivian Park and went up South Fork up to the first park.  When we got back to Vivian Park, we decided to run the road instead of the trail.  We got back to the cars and Mark went to work and I turned around and did an additional 5 miles I beleive.  Overall, we pushed the pace pretty good and I felt ok.  

 Total time was 3:07 and I think it was 20 miles.  Mark will map it out and let me know for sure.  We need to get the Garmin fixed or get a new one.

Lifted weights for an hour at the gym.
 

Mark and I did our standard route this morning starting from the house. We went 6.37 miles in 46:10, which is our fastest time on this route by about 1:30. It felt like we were going fast and it was a bit uncomfortable, but it felt good.

I did an additional 2.50 miles after stopping at the house for a second.

I will try and get in more miles at the beginning of the week and then drop off a bit towards the end so that I feel good for the 1/2 marathon on Saturday.

Did 5.12 miles in 39:21.  Mark was with me until about 1.50 miles and then he turned off to head home cause he wasn't feeling good.  Several times throughout the run I would get to about 6:40-6:50 pace and hold it for a bit just so that I could feel the pace that I'm hoping to run this Saturday at the race.

Lifted weights for 45 minutes and then did 3 miles on the treadmill in right over 24 minutes.

7.91 miles in 1:02:49.  I took things pretty easy as I have this constant fear that I'm not going to have any energy for the race this Saturday if over do it.  Still felt pretty good overall today.

5.06 in 37:39. 

3.02 in 23:13.  Feeling pretty good for tomorrow.  Hope it doesn't rain.

This is by far the best I've run in a race.  I felt good for a good majority of the race and was able to hold on for the last two miles.  The goal was to finish in 1:30.  My watch showed 1:27:13, but the race clock showed 1:26:43.  I'll stick with my watch time.

Miles 1-5: 6:16, 6:23, 6:35, 6:42, 6:59

So the plan was to find Josse at the beginning and try and run with her.  I knew she was planning on 1:30 or less.  I spotted her and a couple of other about a quarter of a mile into the race and caught up with them.  It was great to run with a group.  The first 4 miles flew right by and we were kicking along at a pretty good pace.  Honestly, our pace at the beginning gave me a lot of confidence for the rest of the race.

Miles 6-10: 6:45, 6:16, 6:04, 7:20, 6:23

Still feeling pretty good.  Don't know what the 7:20 mile was all about.  Perhaps the mile markers were off a bit.  At mile marker nine I took some Gu and stopped at the water station.  I was starting to feel pretty tired.

Miles 11-13.1: 6:37, 14:49

Mile 10-11 was rough.  There were some switchbacks and I was really feeling it pretty good.  I knew that if I just went at 8:00 for the last two miles that I would make the 1:30 mark.  Surprisingly, I was able to hold on a little better than I thought I would be able to.  I got passed in the last half mile by two people I beleive, but was able to pass a couple within the last mile.  I was very pleased with the way things went.  I had some serious doubts that I would be able to sustain a sub-7 minute pace throughout the race.  Hopefully I can cut some minutes off at Hobble Creek in a couple of weeks.

Lifted weights for 30 minutes in the evening and did the elliptical for 30 minutes.

6.37 miles in 47:00.  Felt pretty good, especially once we hit the halfway point and turned around to come back to the house.  Was going about race pace (6:30-6:55) for about the last 2.5 miles.  I pulled ahead of Mark and finished about 30 seconds faster, but he was keeping a good pace.

9.02 miles in 1:09:39.  This was a tough one.  My legs were sore, but Mark seemed to be pushing the pace a bit.  Leave for vacation tomorrow in Florida.  I should be able to get a lot of running in while down there and hopefully it will get me ready for Hobble Creek.

Lifted for about 45 minutes in the evening.

10.0 miles in 1:34.  Good news is we found a trail to run on.  The bad news is that it is really humid here.  I took my shirt off after about 6 miles and was able to wring a ton of water out of it.  Needless to say, we had to stop and walk a lot.  The lungs felt good, but the humidity just kills me.  At least we got through it.

2.0 miles this morning on the beach with no shoes.  This was a dumb move and I now have 4 blisters on the right foot and one on the left as a result.

4.5 miles on the treadmill a bit later on.

4.0 miles this evening on the beach with shoes on.

I will not disclose the time it took to do these runs as it is ridiculous.  The humidity is a whole new ball game and just kills me.  It doesn't help that I'm a sweater anyways.  I love the dry heat back home.

4.0 Miles along the beach with shoes on.  Motivation to run down here is slipping away due the humidity.  It just kills me.

16.08 Miles in 2:13:03 I think that's what my time was.

Needless to say, I'm glad to be back in the Utah weather and away from the humidity of Florida. Our trip was cut a day short due to the hurricane that was coming our way, so I took advantage of the day off of work to run up the Provo Canyon.  I was surprised to see the trail was open all the way.  I ran 8 up and 8 back.  I headed up South Fork once I hit Vivian. Legs were pretty sore at first, but then I started feeling better.  Hit a couple of miles at the projected Hobble Creek race pace of 6:30-6:50.

Lifted weights for 50 minutes. 

7.86 miles in 1:02:53.

Ran from home today with Mark.  He turned around at the 2.5 mark to go back home and I continued on for a bit more before turning.  Legs were sore and I had to hold back a bit.

4.12 miles in 30:03.  Trying to cut the miles back a bit today and tomorrow so that I'll feel fine for the race.  Legs are still a bit sore.

3.11 miles in 23:54. 

Goals for tomorrow's Hobble Creek run are to try and finish in 1:25.  I figure that the course will be a little bit faster than the Provo River course, but I know I'm going to have to really push myself.

This was a fun race and I finished about 2 minutes faster than my PR at Provo River two weeks ago. Can't beleive I finished first in my age division (this must have been a slow year or something). I will double check the overall and division places when the times get posted. I got passed from about mile 10 (the second to last water station) by several people. I had to stop and walk at about mile 12.5. I was just done at that point and I didn't care if anyone passed me. Did not feel good at the beginning, but was determined to try and go at 6:15-6:30 pace for the first six miles. Overall, I don't think the vacation (and sunburn) I was on within the last two weeks helped me with this race or all the food I've eaten over the past 2 weeks for that matter.

After checking the results, I really took 2nd in my age group as the winner was also in my age group.  However, I guess since he won the race they don't technically include him in the age group. 

Here are the splits:

6:24 - 1

5:59 - 2 Little scared to see below 6

6:22 - 3

5:58 - 4

6:09 - 5

6:12 - 6

6:28 - 7

5:57 - 8 Mile marker must have been off

6:30 - 9

6:39 -10 Wheels are coming off and I can tell I'm not feeling well

7:15 - 11 Hanging on

7:26 - 12 Pretty much done

7:53 - 13.1 Not feeling well

Ran an additional 4.75 miles in 39:45 with my brother Ryan in the evening after lifting weights for about 40 minutes.

6.40 miles in 49:04.

6.28 miles in 46:06.  Everything changes for me this week because school starts up again for the fall.  I'm not sure how it will affect things, but it certainly going to make it tougher to get up in the mornings after being in school from 6-10 in the evening.

5.0 miles alone from the house.  Out and back.

6.50 miles in 48:00.  All alone this morning on the typical out and back.  I never feel good at first, but then after about a mile I am fine. 

3.60 miles in 25:34.  I was surprised at how good I felt this morning, so I tried to push myself for parts of this run.  I am deciding if I want to run the Swiss Days 10K up in Midway tomorrow.  I think it would be fun, but I would like to run the Provo Canyon as well to try and get ready for the Mid-Mountain marathon the following Saturday. 

16.0 miles in 2:04:24 7:47 minutes/mile pace

So the goal today was to run 16 miles at 8:00/mile pace. I never push myself on these longer runs, so I figured that I should try and do at least a little better. I started at the base of Provo Canyon by the gas station and ran up to Vivian Park. Then I went up South Fork. Once I reached the 8 mile mark I turned and ran back down. I felt really good and the best thing is that I was able to finish strong. Below are the splits:

1-8:33 Lots of wind heading up.

2-7:42

3-7:57

4-8:36 Stop at water fountain

5-7:29 Right on track for 8:00 miles when I hit Vivian

6-8:12 uphill

7-8:07 upholl

8-7:43

9-8:53 Bathroom stop

10-6:42 Downhill and trying to back off so that I don't die at the end of the run

11-7:18

12-6:58

13-7:48

14-8:01

15-7:01

16-7:17

10.25 miles in 1:18:30  About 7:41 minute/mile pace

Great run this morning.  After about 6 miles my legs were feeling tired, but I stopped and walked a bit and then got going again and felt fine.  Just ran from my house out toward the Jordan River Parkway Trail and then turned around and came back.   

4.0 miles in 30:25.

I think I will back things off considerably the rest of this week.  Will probably just do 3 miles on Wednesday and Thursday.

3.10 in 22:55

3.11 miles in 23:11.

I probably won't run tomorrow.  This Saturday is the Mid-Mountain marathon up in Park City.  Last year I finished in 4:35.  Mark (my brother) and I ran it together.  He was not doing good throughout most of it (dehydrated, altitude issues, etc).  All things considered, I felt really good.  I'll be running by myself this year.  This is by far the hardest race I've ever done.  It's all on a trail, and I mean lots of rocks and stuff like that.  I was constantly tripping last year over rocks, tree stubbs, etc.  There is lots of climbing, with some downhill as well. 

The goal for this year is 4 hours.  This should be very attainable for me, and if I'm feeling good I will push it more.  I beleive the winner last year finished in around 3:20 or so.  I will really try and focus on the last 6 miles, which is where I usually have my problems.  I am really going to try and battle through it.  It's really a big mental stumbling block for me more than anything.  This is also by far the prettiest race I've ever done.  There are some views throughout the race that are absolutely incredible.

Great race. This race has a totally different feel to it than any other race I've done. It just seems to be more laid back and it really is all about finishing. Was a little worried about the weather being too cold, but it turned out to be perfect.

Finished in 3:48:00. The goal was 4:00. Finished last year in 4:35:00.

It amazes me to think that I did this race about 4 minutes faster than this year's Ogden marathon, and only 12 minutes slower than Desnews Marathon. This race seems to be a lot more difficult than those other two.

I wanted to be at the front of the pack at the beginning. This is because once we get on the trail it becomes very difficult to pass people. So, if you get behind somebody that is quite slow then, it makes things a bit difficult. I hit the 10 mile mark at about 1:25:00. The first 5-6 miles were pretty rough. You climb significantly on this part and the minute I started going up any hill my legs immediately felt it.

Hit mile 15 at about 2:08. Was doing pretty good up to this point. A good portion of these miles were downhill and flat.

Miles 15-20 are probably the toughest miles I've ever encountered in a race. Lots of climbing and my legs felt like jello. I knew once I made it to about mile 20 I had a steep drop pretty much to the end. There was definitely some walking on these miles, but overall I was quite happy with this part of the race.

The last 6 miles felt great. There is a little uphill that slowed me, but I went pretty good at the end.

I have not been this sore after a race for quite some time. The trail running (lots of rocks, tree stumps, etc) really does a number on my body. This was a great run though and I look forward to doing it again next year.

Lifted weights for 20 minutes and then rode the elliptical for 15 minutes.  Still pretty sore from the marathon.

Still sore from the marathon and am being a little careful.  Plan on running about 4-5 miles tomorrow morning.

6.39 miles in 49:43

Good run until about the 4.5 mile mark, and then I think I could feel last week's marathon taking its toll.  But I'm glad I got out and got going again.  It was actually pretty warm this morning.

5.10 miles.  I think I accidentally hit the stop button on the garmin after about 2 miles and I didn't realize it until about the halfway point.  So, I am a little unsure of the time.

Tried to do some intervals with this run to try and get used to running fast again.

I took the chance to sleep in today.  School and work have been hectic and it seems to all catch up to me by the end of the week.  I will try and go for a long run tomorrow though (16 maybe).

16.08 miles in 2:01:58   7:35/minute pace

My goal was to try and run 16 miles in 2:00.  I was starting at the Will’s Pit stop parking area at the base of the Provo Canyon and running up 8 miles and back down 8 miles.  I was feeling great up through about 10 miles, and then my stomach started feeling bad and then my legs started hurting.  I’m just blaming all my leg soreness on the fact that I don’t think I’m fully recovered from the marathon last week.  Nonetheless, I pushed through and ended up finishing strong, which is something else I’m trying to work on.  I had to stop and walk a few time coming back down the canyon, otherwise I think I could have made my 2:00 mark.  Great run though and lots of runners on the trail who looked like they were all getting ready for St. George.

8.14 in 1:02:36

Did not feel that great when I started, but I just plugged along and ended up keeping a pretty descent pace.  I went a little further than normal and I think I might try and put in more miles than normal this week just because.

7.13 in 54:30

I had planned to try and go 8 miles, but I was tired and decided to cut it short.  I was still pretty happy with the run though.

5.25 in 40:31

7.30 in 56:44

I'm trying to not pay too much attention to the pace my Garmin shows while running.  Just trying to let my body go the pace that it wants.  Felt pretty good this morning.

5.06 in 38:40

Pretty good running week for me this week. I plan on finishing with a 16-17 miler tomorrow in Provo Canyon. Got my miles up a bit this week, and may try to get them a little higher next week.

16.08 in 2:04:33

Great run today up Provo Canyon.  I set expectations pretty low for this run since I got to bed way late and woke up way early.  I was surprised at how warm it was.  Kind of took things easy until the halfway point, and then I tried to push it a bit coming down out of the canyon. 

11.25 in 1:29:37

I have the day off or work, so I decided to try and get some extra miles in on my run this morning.  This is the first time since I started running in the mornings out here in Lehi that the wind has been blowing.  It was blowing hard from north to south.  It definitely slowed me down, but overall I felt really good and was able to get into a pretty descent rythem.  Had only planned on doing 10, but just kept going.  Great start to the week.

5.11 in 37:53

Cold morning.  I found myself going quite a bit faster than I have recently been going, but I felt pretty good.

6.50 in 53:17

Tried to take things easy this morning because my legs and body have been pretty sore since my run yesterday morning.  I'm sure the soreness is because I went a bit further on Monday morning and then pushed my pace yesterday morning.  Still pretty cold this morning.

5.23 in 38:53

5.16

Not sure how long this took me because the Garmin malfunctioned due to user error.  Very tired and a bit sore, but got through it.  I always feel better after though.  I will try and do 16-17 tomorrow morning up Provo Canyon.

18.52 in 2:24:48

Decided to a bit further today.  Started at the base of the canyon and ran up to Big Springs Park and then back down.  The run went pretty fast.  Took it pretty easy going up and then picked things up coming down.  Felt pretty good overall and this is probably the most miles I've run in a week in quite some time.  Wish I was running the SGM next week, especially after reading the discussion forum.  I would love to try and stick with the 3:00 group of people.  Oh well. 

5.19 in 38:27

I think I will run about this same distance every day this week, and then I will try and do a really long run this Saturday.  Today's run was good.  About 7:28 pace overall and I had one mile split that was about 6:41.

5.12 in 38:11

5.08 in 38:40

4.17 in 31:44

Did not want to run this morning, but did a little bit anyways.  My brother and sister are heading down to St. George today for the race.  Wish I was going with them.  Oh well.

3.57 in 27:02

So, I'm thinking I might run my own marathon tomorrow depending on how the weather holds up and depending on what time I get to bed tonight.  We'll see how it goes.

20.18 in 2:40

It pretty much rained the whole time and I was soaked afterwards.  Struggled a bit at the end, but  whatever.  My plan was to go from the mouth of Provo canyon up South Fork and then back down for a total of about 20 miles.  When I got going up South Fork it was still dark and started to rain harder and it was cold, so I turned around and made up the distance down in the valley. 

5.16 in 38:01

I've been battling a cold the last few days, but it felt pretty good to get out and run.

5.17 in 34:56

This is the best I've felt in a long time on one of these early morning runs.  I felt good from the start and so just decided to push it to see how fast I could go.  Ended up being 6:46/mile pace. 

4.57 in 35:40

4.58 in 35:01

Cold and windy.  Not a very fun run.

12.54 in 1:34:08

Decided to brave the cold and run up Provo Canyon.  It was great going up.  Warmer than I expexted and no wind.  Then when I started up South Fork, I started seeing snow flakes, so I turned around.  Soon enough I was running in a full on snow storm and the wind was blowing a bit.

2 additional miles on the treadmill and lifted weights for about 40 minutes. 

5.12 in 38:02

An additional 5.12 in 37:25 in the evening.  Didn't have school tonight, so I decided to go for another run.  Actually felt really good.

Decided to sleep this morning since I ran twice yesterday.  Probably should have run a few miles, but oh well.

5.67 in 42:30

Was expecting it to be a lot colder than it was.  Luckily the moon was out in full force as well, so I got some additional light.

5.13 in 37:31

Last two morning runs have been pretty good.  A little cold, but not too bad.

4.27 in around 32:00.  Can't remember the time for sure.

Felt pretty beat down this morning.

16.14 in 2:04:03

Great run.  Went up Provo Cayon up to the first main park in South Fork.  Actually a little past this.  Turned around at the 8 mile mark and headed back.  Kind of cold at first, but the way down the canyon was great.  No water after about 2.5 miles until about the 14 mile marker because they have turned off the water fountains. 

6.39 in 48:40

This was one of the better weather morning runs I've had in a quite a while.  A little bit cold, but not really all that bad.

5.40 in 41:30

8.02 in 1:00:04

Pretty cold this morning because of some wind.  Felt pretty good and am encouraged by the fact that I usually end up going a faster pace when I run longer distances (at least until I hit around the 16-17 mile mark usually).

5.11 in 38:14

I don't know why, but my body feels more sore and beat up than the average running week.  I don't know if it's the cold weather or what.  I didn't want to go run this morning, but forced myself.  Glad I did too because I feel a lot better.

16.15 in 2:08:37

This is about 4 minutes slower than what I have been doing this run in lateley.  Not sure why I was slower, but it was still a good one.  Up Provo Canyon 8 miles and then back down.

5.11 in 38:08

Felt good and I seem to be doing these standard morning runs a bit faster lately.

7.98 in 59:27

Good run.  A little better than 7:30 minutes/mile.  I'm happy with it.

6.16 in 45:01

Great run.  Felt good.  Just went out around the neighborhood for the most part.  Mixed up the route a bit as compared to what I usually do, which made it a little more interesting.

7.94 in 57:30

I'm surprised I've been able to increase my mileage a bit this week without feeling to sore or beat up.  Felt pretty good this morning.

5.12 in 39:29

Very warm today.  Couldn't beleive it.  Legs were pretty sore and had no kick to them.  Planning on doing around 16 miles tomorrow.

16.02 in 2:07:21

Ran from my house early this morning instead of heading up to the Provo Canyon. The route today is very flat and my body was done at about 13 miles, but was able to get through the rest. Had to wear a belt with a water bottle attached. I hate doing that, but there is no water available out where I was.

Tacked on an additional 3 miles in the evening at the gym on the treadmill after lifting weights for about 35 minutes. 

6.66 in 50:49

Not much in the tank today; pretty sluggish.

7.96 in 57:58 (I think this was the time - I know I averaged 7:19 minute/mile on the run).

Warm morning and I felt pretty good.  If I could ever control my eating I would probably become a lot better runner.  We'll see how that goes.

4.00 miles

Disastrous running morning.  Went outside to start running and after about 30 seconds realized there was no way I was going to last.  Quickly got in the car and went over to the gym.  Was on the treadmill for about 2.5 miles and then it just all of a sudden stopped on me.  Thought I was going to fall right off the thing.  Then I just ran around the indoor track for a bit.  I will call it 4 miles in total, but it was a frustrating one.  I dread having to run on the treadmill.

8.02 in 59:28

Very cold for the first 2 miles, and then I was ok.  The cold weather makes me hurt.  I can feel every sore muscle and ache in my body throughout the majority of the run when it is this cold.

16.12 in 2:06

Real cold at the beginning, but got a bit warmer by the end.  The wheels fell off towards the end, but overall it was an ok one. 

Cross Training today. 20 minutes on the stair climber and 20 minutes on the elliptical. 

7.81 in 58:28

Good run this morning.  Felt pretty good, probably because I didn't run yesterday and just cross trained.  Mile 5 to 6 was done at 6:15, so I was happy with that. 

6.38 in 45:40

Did 1 mile warm up, then did .5 mile intervals at around 6:00-6:15 minute/mile pace with a .25 mile cool down between each one.  Felt good and weather was good.

8.46 in 1:03:46

Good run this morning.  Felt good, in fact I've felt good all week long during my runs.  Threw in a 6:19 mile from miles 6-7, and it would have been right around 6:00 or 6:05 if I didn't have to pull off to the side of the road for a couple of cars to get by.

4.25 in 33:46

Pretty sore today.  Went slow and took it pretty easy.

The plan today was to go about 12 miles in the morning and then put in some extra miles at some point in time later on in the day. 

A.M. 12.25 in 1:34:57

I've struggled a bit with these longer runs on Saturday mornings lately.  I figured that I would try and keep an 8:00 pace for the first 8-9 miles and then push it a bit for the last 3-4 miles.  Looking back, this was a good move and I felt really good at the end.  Here are the splits:

1-7:46 2-7:43 3-7:50 4-8:22 5-7:46 6-7:31 7-8:30 8-7:44 9-9:06 (bathroom stop) 10-7:08 11-6:57 12-6:46 .25-1:40

P.M. 5.0 in 35:36

I felt really good and my overall pace was great (around 7:08).

1-7:04 2-6:51 3-7:24 4-7:07 5-7:09

7.04 in 51:30

Felt really good this morning.  My last few runs my body has just been great.

1-7:45 2-7:12 3-7:11 4-7:59 5-7:15 6-6:45 7-6:47

5.14 in 37:16

Didn't want to run, but did it anyways.  Mile 3 to 4 was a 6:02 mile.  I was pretty happy about that.

7.26 in 53:24

5.00 in 41:00 in the evening on the treadmill.

12.01 in 1:32:04

Ran with my brother Mark for a bit on this run.  We were together until the 5.50 mile mark, and then he turned around and I went until I hit the 6 mile mark.  My goal was to try and catch him on the way back, but it was just too much to have to gain.  In fact, I never could get him in my sights  on the way back.  I thought if I could at least see him then I may be able to catch him.  After we split from each other, I was going sub 7 minute miles for quite a while, and then the wheels came off a bit.  Good run though. 

12.01 in 1:33:33 in the morning.  COLD.

An additional 4 on the treadmill after lifting for about 45 minutes.  They weren't fast.

9.04 in 1:08:04

Great run.  It was cold, but I was ready for it and I was able to find a good rythem.  The thought has crossed my mind that maybe I would try and run 60 miles this week.  I think my high for the year has been around 53, so 60 would take some work.  But, I don't work Wednesday -Saturday and I know I'm going to eat a lot.  So, this could be a good week for it.

7.24 right around the 57 minute mark. I can't remember for sure though.

5.26 on the treadmill in the evening after lifting my chest. 

10.56 with overall pace around 7:40 minute/mile.  I can't remember the total time.

I have the day off and so I went a little later than normal today.  It was great weather.  I'm still on pace for 60 miles this week, and I think I will surpass it actually.  Also lifted my shoulders and arms this afternoon and did the elliptical for about 27 minutes. 

Decided to run the local 5k here in American Fork. I haven't run a race in about 3 months and I was interested to see how my increased training would help my racing. Did a warm up of a little over 2 miles and a cool down with a little over a mile.

The race went good. There was probably about 200 people who ran.

Mile 1-6:00

Mile 2-6:09

Mile 3-6:19

.10 - 0:34

There was a group of about 10 that started pretty fast. After about .75 miles I was running in 4th place with the leader of the race pulling away from everybody and the 2nd place guy pulling a bit away from the 3rd place guy and myself. I pretty much stayed in 4th for the whole race long. I just couldn't catch the 3rd place guy, although I could tell he was pretty worried. I felt pretty good, but I think I could have run 20-30 seconds faster if I had not run so many miles this week.  All the training seems to be paying off, as this was a PR in the 5K by almost 2 minutes.  Part of me wishes I would have tried to stay up with the 2nd place guy for as long as I could because it is so hard to make up ground in these 5k races once I get into miles 2 and 3. 3.

7.25 in about an hour on the treadmill at the gym because it was very windy out here in Lehi.  Also did some lifting for about 30 minutes before hand as well.

14.89 in 1:57:54 in the morning. Pretty good run for me. I had thought about trying to meet up with the other bloggers that were meeting in Lehi for a long run, but decided that they were going a bit too late for me.  Felt pretty good and was able to keep a sub 8 minute/mile for the entire way.  

2.40 in the early afternoon on the treadmill after lifting for about 45 minutes.

I was able to reach my 60 mile goal this week.  That is by far the most I've done in a week and I think I learned that my body can handle it ok.  It is just tough to get all the miles in, but luckily I had a lot of extra time on my hands this week. 

6.39 in 48:07

5.19 in 38:54

I don't know if it's just in my head or not, but my body is sore and tired.  I think it might be because of the increased mileage and weight lifting I did last week.

6.05 in 38:30 or somewhere right around there.  Can't remember the exacty time for sure, but the entire run averaged right around 7:40 minute/mile pace.  My body is still very sore and I have been very tired.

6.41 in 48:00

Great run this morning and this is by far the best I've felt this week, and actually the best I've felt in quite some time.  Overall pace was right around 7:11 minute/mile, and considering my first mile is always around 8:00, I was very happy with the overall pace.  Last 2.5 miles were run under 7:00 minute/mile pace.

4.55 miles - Don't remember the total time but average pace was right around 7:43 minute/mile.  Tried to take it easy today, and hope to go long tomorrow (15-17 miles).

16.36 in 2:14:36

I did not feel good for most of this run.  Just a bit lightheaded for some reason.  But my body seemed to hold up fine.  Ran with Mark for the whole way until the end.  Then he broke off and finished at about 15 miles and I went a bit longer.   

5.14 in 38:06

Ran with Mark this morning.  Kept things pretty steady until about 1 mile left, and then I picked it up pretty good.

5.15 in 37:01

It was very cold and I felt pretty good, so those two factors combined to make this one of my faster runs.  Last 2+ miles were under 7:00 minute/mile pace.

6.41 in 50:02

Ran with Mark.  Didn't feel particularly well, but we just took it pretty easy.

5.14 in 39:24

Didn't feel very good this morning.  Sore throat, stuffed sinuses, and very tired.

5.0 on the treadmill in the afternoon

10.37 in the morning outside with Mark.  Averaged about 8:10/mile.  Was going to go about 16, but the weather was getting windy.

6.0 on the treadmill after lifting weights for about 40 minutes.

5.14 in 36:33

Was planning to run at the gym on the treadmill, but then I thought it looked ok to run outside.  When I got outside, the wind was blowing and it was cold.  This ended up being one of the best runs I've had in a while.  Averaged about 7:07/mile and that's with the first mile being a bit over 8:00.  Last 3+ miles were all under 7:00 and my fastest mile was at 6:28.  Felt pretty good this morning.

5.0 additional miles on the treadmill in the evening.

10.0 on the treadmill.  Felt pretty good and I work my up to about 7:10 pace.  I don't enjoy the treadmill though. 

5.0 on the treadmill this morning.  Did not feel good, and I'm sure it is because I just ran 10 miles last night.

I played basketball on Wednesday night and haven't been the same since.  I feel like I pulled every muscle in my body.  I took all of yesterday off, and went to the gym this morning.  I tried the treadmill, but I just couldn't do it.  My feet and other areas are still sore.  I did the elliptical for 40 minutes.

The weather has got me confined to the gym.  Ran 6 miles on the treadmill and then did around 4 miles on the track.  It was sheer torture.  I then did about 20 minutes on the elliptical.

6.0 on the treadmill

9.0 on the treadmill

7.0 on the treadmill

10.20 on the treadmill

15.16

7 in the morning and 8.16 in the evening all on the treadmill. 

5.10 on the treadmill this morning.  Might try and do some more this evening.

5.0 additional on the treadmill in the evening.  Kept a pretty good pace.

5.0 on the treadmill in the morning.  The extra miles last night took their toll on me this morning.

5.0 on the treadmill