Running

AM 8.3 slow miles on the TM while watching the first half of the rose bowl.

On the TM. Left foot sore

AM Swam 55 laps

AM swam 72 laps and then came home and ran 4.2 from home. Will see how the foot responds now.

AM swim 54 laps

AM swam 56 laps

AM swam 30 laps. Been sick for about a week now. Didn’t feel that great swimming today.

AM Sickness came back after I went swimming this past Wednesday, so I stopped exercising until this morning.  Shoveled snow for almost an hour and then walked and slowly jogged on the TM for 50 min.

AM 3 easy miles around Disneyland.

AM Swam 40 laps and then walked/jogged on the TM.  I'll call it 3 miles of running.

AM 4.15 walk/jog/run on the TM.

AM 4.5 from home

AM 6 from home. First 5 with marisa.

AM from my house

AM 7 from my house after swimming 52 laps

AM from my house

PM in the evening on the TM

AM first five from home with Marisa and then added on a bit.

AM 5.3 from my house

AM Swam 58 laps and then ran 6.4 on the TM at home.

PM 5.5 on the TM 

AM 5.25 on the TM

AM on the TM

AM on the TM

AM swam 60 laps and then came home and ran 6.7 on the TM

AM swam 45 laps and then came home and shoveled a bit and then ran 4 on the TM.

PM 4 easy in the TM

AM short on time but got 3.25 slow ones on the TM

AM short on time. 3.15 on the TM. Should be able to run some more tonight.

PM 3.25 on the TM

AM On the TM

AM on the TM

PM 3.25 easy on the TM

AM swam 62 laps and then ran on the TM

PM on the TM

AM slow ones on the TM

AM on the TM

AM 6.2 on the TM

AM on the TM

AM swam 64 laps and then ran 6.75 on the TM

AM 6.6 on the TM

AM slow on the TM

AM not much time. 2.6 on the TM

AM easy on the TM

AM 6.4 outside from home.

AM swam 50 laps and then came home and ran outside from my house for just over 7 miles.

AM Had to be to work early, but wanted to get some running in before.  3.45 outside.

PM 3.6 easy on the TM after work.

AM 7.25 from my house

PM on the TM

AM on the TM

AM on the TM

AM swam 52 laps and then ran 7.5 on the TM

AM on the TM

AM swam 52 laps and then came home and ran 2.15 on the TM

AM 7.15 from my house down into lehi.

AM swam 54 laps. Left heel/foot is a problem.

AM on the TM. Overall just very tired right now.

AM 7 up and down City Creek Canyon with Marisa cause we stayed up in SLC over night.  First time running up there.  I liked it.

PM on the TM

AM on the TM

PM on the TM. Didn’t feel good.

AM from my house

AM from home. First 5 with Marisa

AM Swam 50 laps and then came home and ran 9 from my house.

AM 7 from home with Marisa

AM 7.05 from home. First 5 with Marisa

AM 7.45 from home solo

AM swam 54 laps and then came home and ran 2.25 on the TM

AM swam 42 laps and then ran 9.1 from home.

AM 8.15 from home and over in to thanksgiving point.

AM from home

AM 5.6 on the TM

AM 6.4 on the TM

AM 10.25 at 8:05 pace from home up into Lehi.  Then went and swam 40 laps.

AM 7 outside in the wind

AM 6.8 on the TM

AM 7.55 wandering around home

AM 6 on the TM

AM 6.25 around the neighborhood

AM 10.6 from home down in to Lehi.  Swam 28 laps afterwards.

AM 3.5 on the TM. Have to leave early to work.

PM 3.2 easy on the TM after work

AM 7.4 from home up over to Thanksgiving Point and back

PM 6 on the JRP with Marisa

AM 7.35 from home

AM 6.25 really slow miles from home

AM ran 12.1 from home up into Lehi and back. Swam 32 laps after.

AM 7.75 on the TM. Slow.

AM 6.4 around the neighborhood

AM 7.45 up in to Thanksgiving Point and the looped around to the JRP 

AM 7.55 from home. First 4 with Marisa

AM swam 48 laps. Ran 13.1 down on the farm/orchards in just over 1:56:00. Ran it all with marisa.

AM 4.5 around home early cause I have to be to work early today.

PM 3.6 easy on the TM

AM 8.15 up into thanksgiving point and then back via the JRP.

AM 6.9 from home. First 6+ with Marisa

AM 7.15 from home to the movie theaters and back

AM 5.7 on the TM

AM Ran 13.1 from home down into Lehi and back home.  Averaged 7:55.  Felt pretty good today.  It was probably low to mid 40s with just a slight wind, but the rain held off.  Enjoyable run.

Swam 22 laps.

AM 9.5 from home up into thanksgiving point and home 

via the JRP

PM 3.85 on the TM

AM spent most of yesterday traveling to Amelia Island, FL for a work conference. Marisa and I ran this morning from the hotel beginning about 8:00. Ran on a sweet trail that seemed to go forever. It’s probably not even that humid yet but it’s a killer when running.

AM Woke up at 5:00 and went and ran in the gym on the TM until it got light enough to run outside.  Went and ran on the hard portion of the sand on the beach for two miles.

AM 6.6 jog/walk/run on the hard part of the sand on the beach mostly.  Not a lot of energy this morning.

AM started about 6:30 from the hotel. Averaged about 8:30 pace and died around mile 10.5. The humidity really does a number on me.

AM walked/ran 4.5 around the TPC sawgrass Marriott and golf course. Beautiful place.

PM 7.5 slow ones on the TM after traveling home and getting settled.

AM 7.6 from home

AM 7.2 from home with Marisa to the JRP and south.

PM 3.2 easy on the TM

AM 7.05 from home and north on the JRP

AM 6.15 from home. This was slow with some walking. My body is tired.

AM from home to the JRP and north. Then connected to the Murdock trail and headed towards highland. Then meandered back home through Lehi. Average pace was 7:50. Good run for me.

Hiked about 9-10 miles at Arches National Park.  I'll call it 6 running miles.  Fun day.

AM a few miles from home 

PM 3.25 easy on the TM

AM 9.15 from home north on the JRP and into Thanksgiving point and then back home.

AM 8.1 from home

AM on the TM

AM drove to the Murdock and ran about 7.6 towards Provo and then back. Averaged 7:44.

AM quick run because I had to be to work early. From my house.

PM 4.15 easy on the TM

AM 8.25 from home going north

AM 9.15 from home north on the JRP and then up in to thanksgiving point and then home.

AM 9.35 north on the JRP

AM 5.8 really slow miles from home.

AM drove down to the Orem soccer fields and ran about 7.5 up and then back down Provo canyon. Averaged 7:47 for that and then jogged slowly for a mile around the soccer fields.

AM 5.6 from the cabin going up the Sundance road about a mile past aspen grove and then back.

Hiked pretty much all day. I’ll call it 3 more miles.

AM 7.1 ran down Sundance canyon and then Marisa picked me up and we drove to Vivian where we ran down to the falls and back with some of her family. 

AM 4.15 from the cabin up to aspen grove and back.

PM 2.5 on the TM

AM 8.2 from home

AM 14.6 from home. Been struggling ever since I ran the downhill on Tuesday morning in Sundance.

AM 6.35 from home. We moved on Saturday and it destroyed my body. I’ve been so tired ever since then.

AM 7.35 from home

AM from home up in to Herriman

AM I wasn't really planning to run this race until a few weeks ago, and then my wife signed me up cause she was running it and a lot of her family was either running the half or one of the other races.  I wasn't super excited about it, mainly cause I fear the pain in my legs that comes along with the downhill course in the days after.  

Overall, the race went really well for me.  I don't race a lot anymore, but racing makes me push myself more than I normally would, plus this was a good guage to see where I was at as I train for the St. George Marathon.  I went out pretty conservatively and basically followed two guys all the way down the canyon until about mile 8.  As the course flattened, one of the guys dropped off, but me and the other (John) worked together for the rest of the race and we probably both bettered our time as a result.  The flat/roller portion of the race wasn't as bad as I thought it would be.  I really enjoyed the downhill in the canyon.  Overall, this was a good experience.  I still have time to get in really good shape for the marathon, but just need to be consistent and start to get in some good workouts that get my body use to the faster paces.  Splits were:

6:51, 6:38, 6:31, 6:23, 6:23, 6:15, 6:27, 6:34, 6:58, 6:50, 6:53, 7:01, 6:38, ?

AM some walking/jogging to try and get my legs moving. I’ll call it 2 miles. I’m sore.

AM walked/jogged 3.4. I’ll call it 2.5 of running. Still pretty sore.

PM 5 slow miles on the TM

AM 6.7 up in to Herriman and back.  Lots of people out running, walking, and biking.

AM 7 going east from home.

AM 14.2 from home and ultimately up Rose Canyon to the Rose Canyon/Yellowfork trail head.  I was slow today.  My legs don't have much in them right now, probably from the race last week.

PM hiked and ran up yellowfork canyon with Marisa. Went about 4.7 but I’ll just call it 3.5 since we hiked a bit of it.

AM 7.45 from home and south on mtn. View and back.

AM from home and went northeast down by Riverton high school.

AM from home up in to Herriman. Body is very tired.

AM 14.35 in 1:52:39 (7:51). Started by the grocery store up by alpine and ran down to highland glen park and then up A.F. Canyon until I hit 7.2 and then turned around. Still not feeling that great.

AM 7.25 from home. The hills combined with tired legs made for a slow run.

PM 3.1 easy on the TM

AM 7.25 going east from home.

AM 7.35 going west into herriman

AM 5.45 on the dirt trail east of the house. Slow.

AM drove down and ran up/down Provo canyon. This is by far the best my legs have felt since the A.F. Half.  Started at about 5:50 and did 8 up and back down. Averaged 7:40 for the entire run.

AM 4.4 early cause I have to be to work early. Slow, going south and back.

PM 2.4 on the TM

AM 7.55 from home up into Herriman.

PM 4 easy on the TM

AM 7.05 on the dirt trail east of the house

PM .5 on the TM just because.....after mowing the lawn.

AM walked for about 1:05:00 and threw in some jogging, so I’ll call it 2 miles. My legs are dead right now and have been for a while with the exception of a few runs here and there.

AM 8.3 at about 8:05 pace. Drove down to Olympic Park and ran south and back. I wanted something flat and had a little extra time this morning.

AM 17.05 at 7:41 pace. Up Provo canyon 8.5 and back down.

AM on the JRP heading south and back.

AM on the canal trail

AM slow up into Herriman on Rosecrest. Took the last two days off cause my left foot was not doing good.

AM started about 5:35 on the Murdock trail by sky ridge high school and went south/east for 8.75 and back. Struggled after about 11-12 miles.

AM 4.35 from home just around the neighborhood. Have to be to work early so will do some more tonight.

PM 3.9 slow on the TM

AM down to 3600 south and north about 4 miles and then back.

AM ran on the dirt trail east of the house.

AM 16.05 going south on the JRP from Olympic Park. Best I’ve felt in a while. Averaged 7:47. Flat terrain.

AM 7 up in bear lake

AM 8 up in bear lake

AM 8.3 up into Herriman and back.

AM 8.55 on the TM

AM warmed up for 3 and then did 6 x .5 repeats with .25 jogs inbetween. Did all these on Mtn. View so it was a lot of up and down.

PM 3.3 easy in The TM

AM 7.7 going east by 134000 south

AM running/jog/walk. Tired.

AM 18.15 from Orem soccer fields up the canyon for just over 9 and back.  Ended up running with Ty and one other guy from about mile 2 to 5-6.  That kept the pace pretty quick, which is what I wanted.  Basically ran around 6:50s coming down the canyon until I hit the drinking fountain at about 16 and then cooled down.  Averaged 7:24.  Good run for me.

AM 4.1 before going to work early.

PM 4.6 slow on the TM

AM 9.15 up into Herriman and back.

AM 7.15 in the neighborhoods east of our house.

PM 3.2 easy on the TM

AM 8.85 up into Herriman and back

AM 19.10 in 2:23:10 (7:30 Avg) from the Orem soccer fields up the canyon and back.  Good run, but feel like it beat me up pretty good.

AM 7.2 slow miles up into Herriman and back. I’m a bit stiff and sore from Saturday’s run.

AM 8.4 up into Herriman and back.

AM woke up a bit earlier and went down to the JRP. Ran south just over 6 miles and back from Olympic Park. Averaged just under 8 min/mile.

AM 5.6 slow on the TM

AM 6.7 up into Herriman and back,

AM 20 in 2:35:57 (7:48) up and down Provo canyon from the Orem soccer fields. Started at about 5:40 and generally just tried to keep it easy the whole way.

AM 4.35 early cause I had to be to work early.

PM 5.6 in the evening with Marisa from home after work.

AM 8.1 from home

AM 12.2 at about 8 min pace.  Woke up a bit earlier and drove down and ran on the JRP going south from Olympic Park.

AM slow on the TM cause it was windy outside

AM 6.65 up into Herriman and back.

AM Started at Orem soccer fields and went up the canyon just over 9.5 and back.  2:25:22 (7:37 avg).

AM 11 on the JRP from Olympic Park. Started about 6:50 and went south to the model airplane park. Good run for me today. Averaged about 7:45 per mile.

AM 6.6 up into Herriman and back. Slow one today.

AM 7.9 up into Herriman and back

PM 3.4 on the TM

AM 6.2 from home going south for 30 min and basically back.

AM 6.05 up on Rosecrest and back.

AM 21.35 on the Murdock Canal Trail.  Started about 5:20 and went east/south for just over 10.5 and then back.  Felt really good today.  Basically eased into things and did 7:30s heading out and then hovered around 7:10-7:15s on the way back.  Good run.

AM 4.4 on the TM before leaving for work early.

PM 4.6 on the TM after work.

AM 8.2 up Rosecrest and to butterfield park and back.

AM 8.65 on the TM cause it was windy outside.

PM 4 easy on the TM after work

AM 7.55 slow up on Rosecrest and back.

AM 5.25 slow in park city with marisa

AM Started at 5:40 at the Orem soccer fields and went about 10.25 up the canyon and back.  Basically did a tempo from the top down to where I hit mile 18 where I stopped my watch at 2:11:17 (7:17 avg pace).  Then I cooled down back to the car.  Good run for me.  Felt pretty good except for the bad air due to the fires.

AM 8 from home up on Rosecrest and back.

AM 8.5 up on Rosecrest and back. Didn’t feel great.

AM 12.3 at about 8:15 pace. Went up on Rosecrest and then by butterfield Park and down to 13400 south. Then back up Rosecrest and down by the real academy and back home. On the verge of being sick.

PM 2.3 easy on the TM

AM 5.8 slow miles heading south on mtn. View

AM 6.85 on Rosecrest and back

AM Started at the Orem soccer fields at about 5:45 and ran about 8.5 up the canyon and back in 2:05:19 (7:18 avg).  Really windy on the way up and cold.  

PM 3.45 easy on the TM after getting home from work.  Didn't feel like running, but felt okay when I actually did it.

AM 7.2 up Rosecrest and back.

AM 8.55 up on to Rosecrest and back. Struggling this week. Haven’t been feeling good.

AM 6.5 up Rosecrest and back. Not feeling that great.

AM 13.10 on the Murdock trail starting at smiths marketplace. 2 mile tempo at 6:37 and 6:28

AM 7.7 on the TM

AM 4.15 easy around the neighborhood.

AM easy miles from home around the neighborhood.

AM 2.25 easy with strides on the virgin river trail in st. George. Ready to go for tomorrow.

Well, this race didn't go quite as I had planned, but oh well.  

5k  21:07

10K 41:02

Half 1:29.20

30k  2:05:26

Finish 2:59:34

My goal was to hit 2:55:00, and I thought I could do it pretty easily when I started comparing my training from last year to this year.  I was going to try and hit the half way mark at 1:29:30 and then negative split the course by a couple of  minutes.  This is my 6th St. George Marathon and I this is the only year (if I remember correctly) that I haven't run a negative split.  

It pretty much sprinkled on us the whole time we waited at the start line and up through around mile 11-13.  It wasn't too bad though and could have been much worse.  I don't think we saw the sun all day though.  I started off pretty easy and even though I didn't feel great, I still felt okay.  I was right on track with where I had planned to be up through the halfway point.  In fact, I was a little ahead of where I needed to be and took it a bit easier than normal after Veyo up to the halfway point.  Right around mile 14-15 I could feel my legs not doing real well.  They kind of just got worse and worse as time went one.  I was struggling more than I should have been as we made our way under the bridge and up the hill on mile 19.  After that, I really struggled.  Hit the bathroom at around 22.5 and ultimately got to a point where I just wanted to be done.  My legs were just really tight and got to the mode where they just couldn't keep up much of a pace.  I was so glad to be done.  

Overall, my takeaways are the following:  I do much better with my training when I run with people (I should have made more of an effort to run with Reed, Chad, etc.).  A lot of my training miles have been slower this year.  I need to run more miles at my race pace.  I needed more downhill training and pounding on my legs.  I need to get healthy.  My heels have been a big problem for the entire year.  I'll learn from this one and get better.  Time to try and get healthy now though.

7:00, 6:49, 6:29, 6:27, 6:37, 6:20, 6:18, 7:21, 7:10, 7:02, 7:24, 6:54, 6:41, 6:42, 6:26, 6:24, 6:39, 6:36, 7:05, 6:49, 6:39, 7:00, 7:48, 7:02, 7:03, 7:09, 1:43  

AM I’ve basically taken the last three weeks off of running to try and recover from the marathon and hopefully get my heels feeling better. I’ve done a lot of walking and last week started doing some light jogging. Started with some walking today and then gradually increased the pace. I’ll call it 3.5. All on the TM. Heels are still sore, particularly the left one.

AM 3.3 easy on the TM

AM 4.25 on the TM easy

AM outside. Watch didn’t work for the whole run but I’ll call it 3.75

AM 5.25 on the TM

AM sworkit for 25 min and then ran 2 miles

AM sworkit workout for 25 min then 2.25 on the TM

AM 15 min sworkit workout and then 2.1 on the TM

AM 4 easy on the TM

AM 25 min sworkit workout and then 3.5 on the TM

AM 5.75 on the TM. Right was a big enough problem that I had to stop. 

AM walked 10 min and then started running slowly. Made it about 1.25 and then I could tell my right calf was going to cause me problems.

PM seam 66 laps in 32:09.

PM 60 laps swimming in 28:32

AM Swam 93 laps in 51:46.  Then went to spin class.

AM swam 88 laps in 41:38

AM spin class

AM I’ll call it 4. On the TM. However, about 43 minutes in I could feel my calf and I stopped running and walked. 

Swam 2800 yards

AM swam 114 laps and then did spin class

AM wanted to try out my calf again. On the TM. Basically went for 55 minutes and alternated between walking and jogging in equal amounts of time. Calf didn’t give me problems but felt like it was on the edge.

AM Spin class then swam 88 laps or 2200 yards.

PM swam 86 laps

AM 3.25 slow jog and walked about another mile. No issues with the calf.

AM 2.75 easy on the TM. I wanted something before sitting on a plane all day.

AM on the TM at the hotel in Lihue 

AM on the TM

AM a couple outside and a couple on the TM

AM 3.5 outside going to see the sunrise and watching a cruise ship come in.

AM 6 outside on our last day in Hawaii with Marisa.

6 on the TM around noon after getting home from the airport.

AM 4.9 easy on the TM

AM on the TM. Easy.

AM easy on the TM.

AM easy on the TM

AM swam 90 laps and then came home and ran on the TM

AM on the TM

AM on the TM

PM Had to be to work early, so ran when I got home from work.  On the TM.

AM on the TM

AM on the TM

AM 7.25 on the TM and then went and swam 88 laps

AM on the TM

Late morning: on the TM

AM on the TM

AM on the TM

AM on the TM

AM 90 Minutes and 9 miles.  I start off slow and throw a couple of walk breaks in during the run.  Lifted for a bit afterwards.

AM lifted my chest for a bit and then ran on the TM