Dare to be great!

Couple miles with the puppy around the neighborhood and through the fields, my shoes are soaked.  So nice of an afternoon, legs feel like they need more of a break today to gear up for tomorrow morning.

Met up with a few other crazy people for a run up Lake Mountain.  Got up bright and early and got to enjoy a spectacular view once we got to the top.  Cruised around the top checking out other towers and areas then cruised back down the mountain.  We added a few extra miles at the bottom of the mountain.  My legs were feeling good until the last few miles as I could tell I was low on fuel. 

Now my legs are not loving me very much as I had to head home and go to work sitting in a car for 10 hours. 

Got to meet some really great people from the blog and hopefully we can go on some more adventures sometime. 

Went on the Camp Williams loop from my house this afternoon.  I have been very busy the last two days and did not make it out.  Took the day off of work today to spend some time with my wife.  Wanted to get a decent run in today, went out to Redwood then up the hill past Camp Williams then down past the memorial park to the JRP.  Headed south on the JRP until 2100 north, then headed back up the hill to home.  Ran fairly strong the whole run.  Had a nice headwind once I hit 4 miles then all the way back home.  I ran this run this past Oct. here were my splits from the last run:

 7:49,8:00,8:12 (up the big hill),7:22,7:38,7:29,7:55,7:53,7:55,7:56,7:34,

Todays splits:

  7:19,7:28,7:36(up the big hill),7:09,7:24,7:15,7:13,7:22,7:22,7:42,7:20

AP7:23

Met up with Chet during our lunch time, for a run on the JRP.  My legs were pretty fatigued when we started.  He wanted to to 2 miles @7:08 pace. 1 mile warm up then started the 1st mile repeat, almost let him go as my legs did not respond at first, then got into a groove and got it done, 7:03, 7:04, with a mile cool down back to the cars.

It was very nice to run with Chet again and catch up on old times.  We'll have to try to do it again more often, now that I work out of Draper.

Did another mile and change with the dog in the fields when I got home.  She jumped up two big rooster pheasants which got her motivated to run more.

3 easy miles with the wife and dog around the hood, then dropped off the dog and the wife and ran 2 more over to my son's basketball practice which I coached today.

Got up early this morning to the sound of wind.  I got dressed to head out for the run and my poor tummy started protesting the milk I drank last night.  I did not have time to see if it would settle down, so I changed into my inside clothes and headed to the academy for a treadmill run. 

Only had one emergency potty break about a mile in, then the stomach was ok for the rest of the run.  First three miles @8:13, the miles three to ten @8:00, then the last 3.1 at 7:47, to just average 8:00 for the run. 

Brought a dvd and watched the office the whole run.  Had the gym all to myself.  I might try to get some extra miles in later.  I had to get back, eat, change coach Jr. Jazz at 9:00 AM.

On the road at 5 am this morning. Headed south from the casa until I hit 3.5 then turned around. With the time change it was a dark, solitary run. It was good to have some time to myself to think.  Didn't push the pace and just ran, GPS died 4 miles in and I was averaging about 8:30 pace.  Legs and past injuries have been bothering me some, hopefully just need some rest and not pushing it today I can rebound quickly.

Enjoyable run this morning, went from the house out towards the highschool up the hill into the Ranches.  Turned around when I hit 5.5.  Was thinking about some speed work thrown in the mix this morning but my hip/groin area was having none of that, so I just ran a steady base pace.  Got to watch the sun come up and enjoy the morning.  AP 8:11

Two miles with my oldest and the puppy in the fields behind the house, then added 3 more around the neighborhood while the food was grilling on the grill.  Loving the warm weather!  Just ran nice and easy and enjoyed the warmth.

Slept in this morning until 7 then went out on the Camp Williams loop run from the house. Up and around Camp Williams then down to the JRP, then back up 2100 N to the house. Warmed up three miles until I hit the top of the hill and once I hit the light started a tempo run. First three miles 8:25,8:32,8:54- Tempo miles 6:44,6:52,6:45,6:53,6:46,6:47, two mile cool down 8:39,8:14.

Wanted the tempo miles to be about at half-marathon effort.  Felt pretty good, the last mile I was starting to hurt as I was heading back up the hill on 2100N.  Glad I got this one in and hopefully it didn't aggravate anything too bad and I can continue to get some quality runs in.

Now I get to work all day and into the night.

Couple very easy miles this morning with Laurel and our dog.  Ran around the hood and up the dirt road to the quarry.  It was nice to be out with my two girls...

Out and back from the house all by myself this morning.  We had basketball and football games this morning so I got up early and got this one done.  Headed up 73 to the Ranches then ran south to the 4way stop then ran towards Eagle Mountain until my watch hit 7 miles.  Right when my watch hit 7 the battery died so I turned around.

Had a Davy Crocket sighting about mile 9.  The shamrock half marathon was this morning so I found the mile markers and ran a mile up then back to make sure I got 16 for the morning.  Probable averaged 7:50 for the run.  It was mostly uphill the first 7 and got some good miles coming back with the last few miles in the low 7s.

I was wanting to run the half this morning, but still not feeling healed up and knew I could not hold back on the race and would probably hurt something.  Plus with the games and cost involved I did not even sign up. 

Couple miles before work this morning.  AP probably around 8:25, tummy was having issues this morning.  Standard run from the house this morning.

On the road at 5am to get this one in before work this morning. Legs had no zip and body was feeling pretty worn down. Went south up the little hill from the half, then up the big hill into the ranches until I hit a little over 7, then turned around. Watch died at 10 miles and my AP was 8:09 then.  Got to get this old body to heal up, lungs are fine, not hardly breathing but my groin, ab injuries are no bueno right now.

Had a relaxing run this afternoon in a light rain with some of my favorite people in the world, my wife, my 10yr old son, and our pup.  Went around the house, up the dirt road to the quarry then looped around back home.  It was nice to spend some time out with them. 

Had a pretty good run this afternoon.  Went to the gym after work and hit the treadmill.

1.5 miles warm up @ 8:34 pace, then 8 mile tempo run I alternated every mile first 6:53 pace, then 6:49 pace.  Last half mile of the tempo 6:44, then 6:39 last .25.  Cooled down 1.5 miles @ 8:00 pace.

It was nice to get this one in, no fuel only water. 

Ran on the treadmill during lunch.  I did not have much time.  Got 5.25 miles in @8:34 pace. It is a recovery day and I didn't want to go any faster than that.  I hope to get 18 done in the morning.

Had to do the unthinkable this morning.  Woke up to about 6 inches of snow at my house and no plows in sight.  I have a lot of obligations today so the run couldn't wait, put the 4 wheel drive on and headed to the gym. 

Had the gym all to myself and ran 18 on the treadmill.  That has to be a record as I don't see how anyone can stand to be on one any longer than that.  Put the office in the dvd player and away I went.  First 9 miles @ 8:00 pace, then 3 @ 7:53, then 3 @ 7:49, then 2 @ 7:30, with the last mile close to marathon pace 7:08.  AP for the run 7:51

Got home and took the pup on for a jog through the fields with my snow boots on for another 1 mile.  Overall I can't complain, got my longest run of the year in and my legs came out of it in ok shape (so far.)

9 miles this morning from the house. My legs felt surprisingly good.  Didn’t really push it but, had a good run AP for the run 7:50. 

Got home from work and ran an extra three with my wife and the dog.  I am hoping to hit 70 miles this week.  We’ll see as I am in some training for work with tests every morning. So I also need to study at night and in the mornings and my time is limited.  Come on warm weather…

Went from the house this morning south, hit the little half loop, then up the hill into the ranches.  The gas station is exactly 6.55 to make a half-marathon distance.  After the first mile I did a quarter mile pick up every mile to about 6:20 pace, faster or slower depending on the hills.  Legs were feeling pretty good.  Didn't kill myself and tried to stay relaxed.

AP for the run 7:40, well for 11 miles worth until my garmin died.

About a mile and a half through the hills and fields with the dog, then went solo for the last 5 plus.  Hit the dirt road at the end of the canal trail and went up and around by the quarry then looped back home.  Just a recovery run pace, with the hills I don't know how much recovery the legs got but at least I was slow...

Planning on a tempo run in the morning possibly on the JRP, hopefully the tunnel is still not flooded.

11 miles this morning, ran solo from the house to SR73 then headed up the long hill into the Ranches.  Once I hit the top of the hill at 3.5 miles started into a tempo run.  Turned at the gas station, ran to the next gas station and went east towards the high school.  Turned at the bottom and headed back home.  Once I hit the light at 73 just ran easy the rest of the way back home.

Ended up with 6.5 tempo miles: they felt hard today - 6:48,6:52,6:54,6:39,6:59,last .5 7:00

Ran an extra 3.2 at lunch on the treadmill.  I wanted to get all the miles in this morning but I was running short on time and quite honestly by legs were hammered.

Six miles with my wife and the dog on the JRP.  It was such a nice evening, had a really enjoyable run with them.  My wife did good for her on the run even though it was the farthest she has run in quite a while. 

When we were done played fetch with the pup in the water, she loved it too.  I am a bit worried for tomorrow's planned 20 miler as my ab/groin injury has been acting up when I run at any decent pace.  We'll see how it goes.

Highest mileage for a week ever and legs are feeling pretty decent right now.  I was worried going into the run this morning how my legs would do on the long run this morning.  Woke up pretty early for a weekend and hit the inlet park at the south end of the JRP.  Up and out running before the sun came up.  It was nice to run with no beanie or gloves.  Hands were a bit cold the first half of the run before the sun came out and warmed things up.

Took the first 10 fairly easy to test out how things were feeling, averaged 8:02 pace for the first 10 miles.  I was feeling pretty good on the way back especially after climbing all the hills up behind Camp Williams.  Garmin died out there but the trail has mile markers every half mile so it made it convenient to get my splits with my watch.  Averaged 7:31 pace the first 3 miles of the way back, then got splits every mile from there on last 6.5 miles went like this : 7:38,7:32,7:23,7:27,7:07,6:55, and 3:24 for the last half mile.   AP for the 20 miles 7:43

Felt good pushing the pace on the way back, I could have used another goo pack.  I took one at the half way point.  It was a nice course as it is an out and back and the rolling hills mixed in helps.  With rested legs and good fuel I should have some good races this year.  Over two months until Utah Valley Marathon...