Ken's Life On The Go

Easy 10 to start the week. 6:32 ave. I feel good with no left overs from Sat. (probably because I didn't try to sprint the finish) I have a busy week with my daughter getting married. I am goin to run 10's each morning and 6 each night with sat. off.

This evening 7 mi on the treadmill. mostly at 7:00 pace

Ran pretty easy going out, then picked up the pace coming back. 10.25 mi. at 6:24 ave. I'm finding as I get older that it is taking more time to get my muscles warmed up. That is part of my racing problem. When I'm timing the races, I don't have much time to warm up. It has usually been just running around getting the finish line ready then maybe a quarter mile jog to the line. I'll have to work on a better race routine. My race warm-ups used to be planned and specific each time. 1 mile warm-up. 3-4 200 m. race pace repeats, jog to the line and stay bouncing while waiting for the gun.

Easy 7 on the treadmill. 7:00 ave

I took yesterday off. I was really fatigued overall. This morning I ran 12.25 in the wind. I kept the pace comfortable and slow. 6:51 ave.

Afternoon went for 3 mile walk.

Evening ran 5 mi. on treadmill. 6:30 ave.

I struggled to get myself out of bed, but when I finally did I hit the road for what was supposed to be an easy 7mi. I felt really slow and sluggish through about 6 mi. but started waking up in the last mile. Turns out the reason I was feeling sluggish was that I was trying to run way too fast in the beginning. I ended up with a 6:33 ave. for the run. I have got to get into a better warm up routine.

I went for an unplanned run this evening. My 12 mile out and back down SC PKWY. I just ran to do some thinking, but ended up finishing pretty fast knowing that it was my last run of the week. 6:36 ave.

I went to Park City for a training meeting Mon. and Tues. I only got one run in. I ran up to Deer Valley Ski Resort. It took awhile to get used to the altitude, but once I did the run was good.

6 X 1 mile repeats with progressively faster 1/4 miles. Trying to get the foot speed up and ready for Friday and Sat. races.

Ran and timed the fast downhill course of the Utah Summer Games. I ran with Ryan Neuman most of the way taking turns leading each other. The pace felt good until the last half mile. My legs were burning and I was looking for the finish. Here are the splits:

Mile 1: 5:05  MIle 2: 5:19 Mile 3: 5:28  Mile 4: 5:30 Mile 5: 5:32 Mile 6: 5:31

Last 2 tenths: :58

My goals was to get the age division record which was 34:47. I ended up with 33:26. So it was a good day for me.

We timed this race also. I wsn't sure how my legs would respond after yesterdays 10K. I was again looking for an age group record. The old record was 16:41. The new record is 16:02.3. Here are the splits:

1-5:03

2-5:16

3-5:16

one tenth-0:25

I just tried to stay focused on form and a quick turn over. I was waiting to have Ryan come by me again, but I guess I got out far enough that I finally beat him for once. He and I are very close in our ability which makes racing together really good for both of us.

Went for an easy celebration run this evening. 4.82 mi. 6:55 pace

Ran through Ivins and back. I'm pretty sore from all of the downhill racing over the week end. I just wanted to get my miles in and work out some soreness. I'm still feeling the stiffness and soreness pretty good.

This evening an easy 6mi. on the treadmill. Soreness is working itself out.

I ran up through Snow Canyon and back. Nice and easy . Feeling better and less sore today.

This evening I ran an easy 7 on the treadmill. Still working the soreness out.

Didn't sleep well last night. (too much diet Coke) Anyway I paid for it on my run. I felt tired and sluggish all the way. I am going to spend some time stretching and lossening up today before I take an afternoon run.

Ran 4 really easy on the treadmill this evening. I'm feeling very fatigued, but trying to run through it. I don't know if I can. I may need a couple of days off

Ran through Santa Clara. Nice and easy. Feeling a little better today. 7.16mi. at 6:42.

Had a "'fun" run on the treadmill this evening. 7 mi. Negative 1 mile repeats. 1st quarter 7:30, 2nd quarter 7:00, 3rd quarter 6:30, 4th quarter 6:00 pace. I finally felt pretty good during and after the run.

Ran the Kayenta Loop from my house this morning. 18 mi. I stayed pretty comfortable, but when I reached for my Cliff Shot, IT WAS GONE!! Fell out of my pocket somewhere. Anyway that made my last 4-5 miles a little tougher than I was planning. Ave. 6:44 Last mile was 5:38 ave. I feel pretty good about the run.

Kathy and I went for a 4 mile walk this evening.

Ran out and back to Snow Canyon. Really relaxed and in recovery mode after yesterdays 18. 10.2 mi. at 6:51 pace. I left the house at abut 6:30 this morning. ps. double expresso Cliff Shots are disgusting!!

Ran 5 mi. on the treadmill this evening. mostly at 7:00 pace. I finished with a progressively faster mile running down to about 5:20.

Ran out to the Ivins City Park and back. 10.18mi. I pushed the pace a bit and ended up with a pretty quick run. 6:33 pace. I feel pretty good. My legs are not too heavy yet this week. I'm hoping to get 80-90 miles this week. I saw Logan this morning. It's always good to see one of the boys on the road.

I had to take an emergency trip out of town so I missed my runs yesterday. So today I ran a 6.2 on the treadmill this afternoon. I felt really good and comfortable. 7:00 ave.

This morning I ran out and back to Kayenta 18.1 Mi. 6:30 ave. I worked pretty hard at this run. I need a nap. Maybe I'll get a few more miles this evening. Just have to wait and see how I feel.

I didn't sleep well last night. So I slept in and went and ran at the gym. 12 miles on the treadmill is pretty boring, but the NHRA Drag Races were on so I had something to watch. 7:00 ave.

5 more mi. tonight on the treadmill.