Running

AM swam 55 laps and ran 5.4 on the TM.

AM 7.15 on the TM

AM 7.05 on the TM

AM 5.3 easy on the TM

AM 7.25 on the TM

AM 12.10 on the TM

AM 2 mile warm up. 4x.50 at 10k pace (7:18) with 90 sec jog inbetween. Then 4x.25 at 5k pace (7:03) with 90 sec jog inbetween. Cool down. It's a start. We will see how my fheel holds up.

AM 4.2 easy on the TM

AM 6.2 easy on the TM

AM 2 mile warm up and then 3x2 miles at half marathon pace (7:20 - 7:30) with 3 min jog in between. Cool down for about 1.5 miles. 

AM 14.3 on the TM.

AM 2 mile warm up. 5x3/4 mile at 10k pace (7:13) with 1/4 mile jog inbetween. Cool down.

AM 5.10 easy on the TM

AM 6.2 easy on the TM

AM 2 mile warmup. 6.25 at marathon pace (7:30). Cool down.

AM 5.10 easy on the TM

AM 13.2 on the TM

AM 2 mile warmup.  4xhalf mile at 10K pace (7:13) with 90 second jog inbetween.  Then 4xquarter mile at 5k pace (6:58) with 60 second jog inbetween.  Cooldown.

AM 7.25 easy on the TM

AM 2 mile warm up and then 3x2 miles at half marathon pace (7:20 - 7:30) with 3 min jog in between. Cool down for a bit.

AM 6.45 easy on the TM

AM 16.2 on the TM. Heel has been giving me trouble the last two weeks. Hopefully it holds up okay after this run.

AM 2 mile warm up. 5x3/4 mile at 10k pace (7:08-7:13) with 1/4 mile jog between. Cool down.

AM 6.35 easy on the TM

AM 6.9 easy on the TM

AM 2 mile warm up and then 6.5 at marathon pace (7:18-7:30). Cool down.

AM 4.3 easy on the TM

AM 14.2 in 1:54:11 (8:02) from my house to just south of the mcdonalds in Lehi. This is my first run outside in quite a while. Good weather and good run for me.

AM 2mile warm up. 3x.5 at 10k pace (6:47-6:53) with 2 min rest in between. 3x.5 at 5k pace (6:27-6:31) with 90 sec rests inbetween. Cool down.

AM 7.2 easy on the TM

AM 7.15 at 8:06 avg pace from my house.

AM 1.65 mile warmup and then 2x3 miles at half marathon pace (7:00-7:15) with 4 min jog in between. Cool down. Splits for the 3 miles were 6:55, 7:04, 7:05 and then 6:59, 7:06, 7:04. About 45 degrees. Beautiful weather right now.

AM 4.35 at about 9 min pace from my house. 

AM 16.55 on the TM. It was raining and windy today hen I woke up so I went to the TM.

AM 2 mile warm up and then 4x1 mile at 10k pace (6:48-6:58) with 3 min jog in between. Cool down.

AM 5.2 slow, recovery miles on the TM

AM 6.7 easy on the TM

AM 2 mile warm up and then 6.75 at marathon pace (7:24-7:35). Cool down.

AM 5.05 slow, recovery run from my house. 

AM 15.4 at 8:06 pace. From my house over to thanksgiving point and under the freeway up to 2100 north. Then wound my way down into Lehi and back home. Couldn't get going but still a good run. 

AM 3 mile warm-up.  Then 6x.5 at 10k pace (6:53-6:58) with 2 min jog inbetween.  Then 2x.5 at 5k pace (6:35-6:39) wtih 90 sec jog inbetween.  Cooled down.  Did this on the TM.

PM 4.15 easy on the TM.

AM 6.6 easy on the TM

AM 6.5 easy on the TM

AM 2.5 warmup and then 2x3 miles at half marathon pace (7:03-7:13). Not much time to cool down. Done on the TM.

AM 4.4 easy on the TM

AM 18.45 on the TM. Hopefully I don't have to do to many more of these long ones on the TM. I got through this one better than expected but they are mentally draining.

AM 2 mile warm up. 4x1 mike at 10k pace (6:48-6:58). Cool down.

AM 6.1 easy on the TM

AM 5.6 easy on the TM

AM 2 mile warm up and then 7 at marathon pace (7:03-7:30). Cooled down for just a bit. Did this on the TM.

AM 5.10 easy on the TM

AM 17 at 8:06 pace. Ran to mark's house and we ran about 5 together and then ran home.

AM 2 mile warm up then 6x.50 at 10k pace (6:44-6:58) with 90 sec jog in between. Then 2x.5 at 5k pace (6:30-6:40) with 3 min jog in between. Cooled down a bit.

AM 5.3 easy on the TM

AM 7.3 at about 8:18 pace from my house.

AM warmup and the 2x3 miles at half marathon pace (7:00-7:15 pace).  Splits were 7:05 and 6:58. Cooled down. Was able to do this outside. 

AM 2.55 from my house at an easy pace. Not much time this morning.

AM 15.5 at 8:08 pace from mark's house. First 5 were with mark. The plan was to run 20 today but I'm not feeling good so I'll consider myself lucky that I even got 15.5. Hopefully this didn't do more damage than good.

Sick

Sick

AM 7at 8:45 pace from my house. Still not 100% but doing better.

Not feeling good

AM 10 at 8:11 pace from my house to the JRP heading north. Still don't feel great.

AM 16.2 at 8:25 pace from my house down to mark's. We did about 5 miles together and then I ran home. My body just doesn't have much to give right now.

PM 4.1 easy on the TM

AM 1.75 warm up and then 4xhalf mile at 10k pace and then 4xhalf mile at 5k pace. I was doing the workout outside and so I basically just went off effort. The 10k effort was around 6:40-6:45 pace and the 5k effort was around 6:25-6:30 pace. Cooled down for about 1.5.

AM 4.05 real easy from my house.

AM 5.5 slow and easy on the TM

AM 5.7 on the TM. A bit quicker than the last two days.

AM 18.3 at 8:14 pace. From my house to mark's house. Then ran about 7 with him. Ran home. Did not feel great. I'm struggling with running right now. My body is not responding well. I've been sick and the new job is taking its toll. Hopefully things will settle over the next few weeks.

PM 4 very easy on the TM

AM 5 easy on the TM

AM 5.9 on the TM

AM 7.05 around my neighborhood.

PM 5.05 with Marisa from her house.

AM 6.15 on the TM

AM 11.15 from Mark's house.  First 8 were with Mark.

PM 8.15 on the TM

AM 10.25 at 8:20 pace from my house.

AM 5.6 easy on the TM

AM 6.5 on the TM

AM 5.6 in the TM

AM 6.05 on the TM

AM 8.15 with mark from his house fighting the wind. Surprised we made it as far as we did.

AM2 5.45 on the TM.

AM 6.65 on the TM

AM 4.65 from my house.

AM 5.05 from my house.

AM 4.2 around Boston

I obviously had a lot of problems with this race.  This is my second slowest marathon, right behind the first one I ever did about 10 years ago.  In fact, I haven't struggled in a race like this ever.  Woke up on Sunday morning nauseous.  Started feeling better around mid-morning.  Went to the baseball game at Fenway, but left about the 4th inning cause I started feeling ill again.  I basically had more Pepto on Sunday than any other liquid.  Ate some salad and some rice on Sunday night, and that was about it.  I was hoping to wake up Monday morning and feel okay, and I did, except I had some other stomach issues.  I was nervous about the race, but thought I'd be okay.  As the race started I felt extremely hot for the first 8-10 miles (it was pretty hot), and I actually tried to really slow myself down.  Basically I got to survival mode around mile 12-13, and then I really, really got to survival mode around 17-18.  Stopped and went to the med tent around mile 20.5.  Sat there for about 5-10 minutes with ice on the back of my neck.  Felt like I was going to throw up and was light headed for most of the last part of the race.  Eventually finished, but the last 13-14 miles were brutal.  This was basically one of the most miserable experiences I've had and is not indicative of all the good times I've had at Boston over the years running this race.  

I knew I was nowhere near being able to run a PR (2:44), but based on prior years and how I've trained this year, I thought I could run between 3:10-3:20 pretty easily.  I think the issues I had on Sunday really took a toll on me.  I hope I never have a race like that again.  2:44 seems like a long ways away right now.  Shoot, even 3:10 seems like a long ways away.  My splits are below.........and they are pretty comical.  I'm really glad I finished.

6:53, 7:03, 7:28, 7:33, 8:03, 7:50, 7:39, 7:49, 8:11, 7:33, 7:44, 8:43, 9:52, 8:18, 9:45, 9:34, 10:04, 11:32, 10:01, 10:49, 15:29, 10:18, 11:26, 10:12, 10:11, 10:42, 8:17       

AM 7.5 jog/walk with mark from his house.

PM did the elliptical for 30 min and walked and jogged on the TM for 10 min

AM 8.15 slow jog/walk from mark's house. Will start back to regular running on Monday (slowly).

AM 3.10 easy from my house

AM 3.4 from my house.

AM 3.55 from my house.

AM 4.05 from my house.

AM 3.5 from my house.

AM 10.1 at 7:48 pace from my house to the JRP south and then back home.

AM 2.2 from my house. Wanted to get something in before going to work early.

PM 4.05 on the TM

AM 3.65 from my house

AM 5.65 from my house.

AM 4.15 from my house.

AM 3.7 from my house

AM 13.25 in Santaquin with Marisa running around the orchards.

AM 5.1 from my house.

AM 5.25 walk/jog around Nashville, TN

AM 41 min on the elliptical

AM 30 min on the elliptical and 1.15 on the TM at the hotel in Nashville.

AM Ran 6.25 with Mark from his house and then added on to get to just over 12.

AM 3.5 in the TM. Worried about my left heel again.

AM 12.35 at 8:05 pace from my house out to Thanksgiving Point.  Connected to the JRP and then eventually came back.

AM 8.05 at about 8:14 pace from my house down to the JRP going south and then back home.

AM swam 33 laps

AM Swam 38 laps

AM 5.8 from my house

AM Swam 45 laps

AM swam 35 laps and then ran 11.7 at 7:48 pace from legacy center up to the Murdock canal trail and headed south and then back to the legacy center.

AM easy 3.25 from my house early.

AM 6.8 from my house

AM swam 50 laps and then ran 2.05 from my house.

PM Ran 5.25 on the TM

AM swam 52 laps

AM Ran 12.5 at 7:45 pace.  Started by the Ivory Tennis Center and ran south on the Murdock trail and back.  Then went to the pool and swam 36 laps.

PM swam another 33 laps

AM 7.2 from my house

Swam 56 laps

AM 7.3 from my house

AM swam 61 laps

AM swam 55 laps and then ran 2.55 from my house.

AM 14.5 at 7:48 pace up and down Provo canyon staring from the Orem soccer fields.

AM 8.6 from my house

AM swam 63 laps

AM 9 from my house

AM Swam 57 laps

AM 13.15 around the AF half course. Then swam 32 laps

AM 8.2 slow from my house

AM swam 62 laps

AM 9.25 from my house

AM swam 45 laps and then ran 2.6 from home.

AM swam 46 laps and ran 2.85 from home.

AM 15.2 at about 7:50 pace up and down Provo canyon from the Orem soccer fields. Swam 28 laps at the pool after but had to stop cause I was tired.

AM 4 slow and easy miles from my house.

AM 10 from my house and then swam 40 laps

AM swam 55 laps

AM warm up and then 3x1600 meters with .25 meter jog in between. Splits were 6:39, 6:40, 6:35. Did this on the track. It's a start and we will see how my heel responds.

AM swam 38 laps and then ran 2.75 slow miles from my house

AM 14 up at bear lake

AM 5 really slow miles from my house

AM 10.15 at 8:25 pace from my house

AM 5.3 run/walk from my house

AM swam 48 laps and then ran 2.3

AM 16.15 at 7:45 pace up and down Provo canyon from the Orem soccer fields.

AM 4.2 from my house. Slow. Legs are sore from Saturday's run.

AM 5.5 from my house.

AM 6.65 from my house.

AM swam 62 laps

AM ran 6.75 then went and swam. Only got in 20 laps before they kicked us out. Came home and ran 2.25 more.

AM swam 41 laps and then ran 8 from the legacy center.

Well, I haven't raced a half marathon in about 3 years.  I am not in great shape, but I wanted to use this race as a guage to see where I'm at as I get ready for St. George.  My goal was to finish under 1:30:00, so my goal was accomplished. However, it is hard to see where my running is at right now because I compare it to where I was just 2-3 years ago. Injuries, and age to a certain extent, have taken a toll on me over the last year and a half, but hopefully I can put together some solid training as I gear up for the marathon. Go figure, but putting in mileage makes a huge difference.   

All considered, the race today went pretty well.  Splits were: 6:30, 38, 38, 38, 38, 35, 39, 51, 34, 7:01, 6:52, 59, 7:12, 7:28 pace for the last stretch.  I stayed pretty conservative from the beginning and my body held up well until around miles 9-10.  Then my legs got a bit heavy and when it flattened out on the parade route I just didn't have much left. Running down the canyon was great.  I also enjoyed the stretch down South Temple.  I'm sure my legs will be destroyed for a couple days, so I'm looking forward to spending some time swimming and hopefully I'll be good to go by the end of the week.   

AM swam 55 laps

AM swam 54 laps

AM swam 42 laps and then ran 2.45

AM Swam 52 laps and then ran 10.5 from Mark's house.  Ran the first 6.2 with Mark and then the rest solo.

AM 4 easy miles before going to work early.

PM 5.55 on the JRP with marisa

AM 7 from my house

AM met mike, Matt, reed, Kyle and Kevin at skyridge. Warmed up 3.75 and then did 2 mile repeats. 13:08 and 13:39 with .25 in between along with a bathroom stop. 

AM 6.8 slow miles from my house. Body is sore from yesterday's workout.

AM 7.6 from my house. Felt way better than yesterday.

AM 17.25 in 2:10:43 (7:35)......that's with my first solo mile of 9:24 and second mile at 8:40. Met mike, Matt, reed, chad and bobby at scotts house. Did a few miles on my own and then we ran to the Murdock trail. Just running with these guys was basically my tempo portion of the run. After a few miles we were basically running 6:55-7:15 miles and I held that until about mile 14 and then I backed it off. Good run for me.

AM 8.2 from my house

AM 3.75 warmup then 2x1600m on the track (6:40, 6:34). Then 2 mile tempo on the road at 13:49.

AM 8.05 slow miles from my house

AM 9.5 on some trails in st George.

AM 8.2 with Mark from his house.

AM 19 in 2:24:53 (7:38) up and down Provo Canyon from the Orem soccer fields.

AM have to be to work early so just an easy 4.5 from my house.

AM met Matt, reed, and Kyle and ran on the JRP. Did 5 miles out and then did a 3 mile tempo. Splits were 6:32, 6:31 and 6:38. This was good for me, especially on a flat/rolling terrain.

AM 7.3 slow ones from my house

AM 10.15 from my house

AM 7 slow ines from my house

AM 20.05 in 2:31:06 (7:33) up and down Provo canyon from the Orem soccer fields solo. No tempo, but just wanted to keep things steady. Felt pretty good.

AM 7.1 slow from my house

AM 9.05 from my house 

AM 9.15 slow from my house

AM up late last night so only had time for 4.5 this morning.

PM 4.3 easy about 7:45

AM 8.35 from my house. 

AM 20 in 2:33:05 (7:39) up and down Provo canyon from the Orem soccer fields. Did not feel great and have felt worn down and tired all week.

AM 4.05 slow from my house.

AM 10.35 from my house

AM met up at Matt's house with Matt, mike, reed and chad. Did 5 miles and then did a 4 mile tempo. Splits were 6:25, 6:33, 6:31, 6:25. Good run for me.

AM 7.25 from my house

AM 9 from my house

AM 19.65 in 2:13:06 (6:47). Met mike, Matt, reed, Kevin and Ty at mikes house. Drove up AF canyon to Timpanookie. Warmed up (which was really tempo for me) down to the fork and then tried to tempo up to tibblefork and then down as far as I could hold it. Splits were 7.25, 6:46, 6:32, 6:47, 7:54, 7:40, 6:38, 6:19, 6:23, 6:06, 6:02, 6:06, 6:11, 6:34, 6:42, 6:38, 7:04, 7:20, 7:18, 7:30. Did not feel good the last few miles and I'm sure I will be sore the next few days. Hopefully this helps get me ready for st. George.

AM 4.5 walk/jog from my house. My legs are destroyed from Saturday's run and I'm not feeling well.

Sick

Sick

Sick

Sick

Sick

AM 2.75 from my house before going to work early.

PM 5.5 with Marisa after work from my house.

AM 9 from my house. Still can't breathe well as a result of the sickness

AM 10.35 from Matt's house. Alpine loop. Stuck with the group until 6 and then had to drop a bit cause it feels like I can't breathe.

PM 4.05 from my house easy after work.

AM 9.45 from my house. Tired

PM easy 3.1 on the JRP

AM 20 in 2:24:10 (7:13) up and down Provo canyon with a big group from the soccer fields. Did 10 up and then did tempo down. Not much pop in my legs. Did tempo for about 7.5 and kept it right around 6:30-6:35.

AM 8.35 from my house

AM 10.6 from my house.

AM 3.4 from my house. Starting to feel sick again.

Sick

AM 12 from my house (wedding day). Still not feeling that great but felt better than yesterday. 

AM 9.05 around Ko'Olina. First 5.5 with Marisa. Not the most convenient place to run but oh well. Felt good to sweat. Still don't feel even close to 100% because of this cold.

AM 5.6 around Ko'Olina

AM goal was 2x5k but I did the first one and didn't feel that great so I just jogged afterwards for 3.15. Avg pace for the 5k I did was 6:52. The heat/humidity here is a killer for me. Oh well.

AM 5 easy miles with Marisa. Walked about another 2 as well.

AM last run in Hawaii. Ran about 4 and walked about 2 more. All with marisa.

AM 10.10 from my house north on the JRP. Did this in the early afternoon after the red eye flight home from Hawaii. 

AM 8.05 from my house. Legs felt better today than they have in quite some time.

AM 7 on the JRP with Matt, mike, reed and Chad. 2.5 warmup and then a mile at 6:21. 1 mile cool down and then 1 mile at 6:24. 

AM 2 easy miles with some strides from my house. Heading to st George this morning.

5K     21:34     6:56/mile

10K   41:47     6:43/mile

13.1   1:30:27  6:53/mile

30K   2:06:41   6:47/mile

Finish 2:59:03  6:49/mile 

Very happy with  my race.  Really had no expecations given my training, work, CPA test, sickness and wedding.  Was going to try and target 3 hours and try and enjoy the race as much as possible, and I feel like that's what I did for the most part.  Really held up pretty well until the last mile.  Looking forward to a break and hopefully getting all the way healthy.  Good race for me though overall.

6:58, 7:03, 6:38, 6:35, 6:41, 6:28, 6:30, 7:23, 7:09, 7:02, 7:24, 7:01, 6:45, 6:44, 6:30, 6:26, 6:35, 6:35, 7:05, 6:50, 6:35, 6:56, 6:46, 6:42, 6:55, 6:58, 1:47 (7:05 pace)

AM 2.65 jog. Felt good to move but the first run back is always rough.

AM swam 32 laps and then did 4 slow miles in the TM

AM 6.5 from my house. First 5.5 with marisa.

AM ran from home. First 4+ were with marisa. Took a hard fall at the end of the run.

AM 4.4 from my house

AM from my house. First 4.75 with marisa

 PM 7.25 on the TM

AM from home. First 5.5 with marisa.

AM from home. First 4 with marisa.

AM 7.05 from home all with marisa

AM 10.45 at about 8:08 pace from my house.  Started at 5:30 and did a loop down in to Lehi and over to the JRP and north and eventually back home.

AM from home. First 5 with marisa.

AM 3.5 around home

AM 7.35 from home. First 5 with marisa

AM from home with marisa

AM on the TM 

AM started at 5:30 and did a similar loop to last Saturday down into lehi.

AM first 5.2 with marisa.

AM on the TM

AM 7.4 with marisa from our house

AM 8.2 from home solo.

AM left at 5:30. Similar route to the last two weeks only a little bigger. Averaged 8:01.

AM 8 solo from my house

AM first 5 with marisa from home.

AM first 4.5 with marisa.

AM 7 with Marisa from home

AM 5.5 solo from home. I'll consider myself lucky I even got this many considering the wind/weather.

AM 11.9 on the TM

AM 3.75 from home.

AM 6.15 from home. First 5 with marisa.

AM solo from my house

AM 11 from home solo beginning at 5:30.

AM 7.2 solo from home beginning at 6:00.

AM from home beginning at about 5:45

AM from home. First 5 with marisa.

AM from my house beginning at 5:30. It was cold. Took most of the week off to try and heal some minor aches and pains. I don't know if it helps much though and I'd probably be better if just running a few miles a day instead of being completely off.

AM 4.7 on the TM. Slowly easing back into things after not doing much th last few weeks.

AM on the TM

AM 5 miles from my house.  Cold.

AM 5 miles from my house.

AM 5.3 on the TM at home.

AM 5.3 on the TM

AM on the TM

AM 8.75 on the TM

PM 3.4 easy on the TM

AM 2.1 easy on the TM

PM 3.2 easy on the TM

AM 5.4 on the TM

AM on the TM 

AM 5.6 on the TM

AM 9 on the TM. Left Achilles/foot is becoming a problem.

AM 5.5 walk/jog on the TM

AM swam 33 laps or about 1 mile

AM ran 3.5 slow in the TM

AM on the TM. Left foot is very sore 

AM swam 36 laps

AM swam 50 laps and then came home and ran slow/walked 3.6 from home.