El Burro Blanco

10 miles in the morning.

8 miles in the afternoon.

I got up and was feeling the Monday blues but once I got running everything starting feeling great.  I ran over to the BDO and then through the fairgrounds.  I like this run a lot since their is not very much traffic.  I did a couple miles at threshold pace (5:45) and ended up with an overall 6:11/mile pace (1:02) I can't believe how bad the air quality is.  It is not good at all.  I ran 8 miles on the treadmill since the weather was really hot.  The 1st 2 miles were a warm-up at 7:24/mile pace and then moved up to 7:03/mile pace for the next 2 miles.  The next 2 miles were at 6:39/mile pace and then 6:18/mile pace for a mile and a half.  The last half mile was at a 6:00/mile pace.  I had to almost back to back today because of work and taking my cousin's kids to the Ogden Raptors' baseball game.  They were more interested with playing in the playpen then actually watching the game.  Oh well!  Today was a nice start to the week. 

11 miles in the morning.

9 miles in the evening.

I woke up at 4:30 this morning to go to Acceleration.  I was on the treadmill for 45 minutes doing short 2 minute sprints with an incline no less than 5 and all the way up to 9.  My legs were shot.  Each set my speed increased as well.  The trainer really kicked my butt this morning.  I then lifted weights for 45 minutes.  After all of this I was feeling alright so I went out and did a 9 mile run.  At first my legs felt like jello but they loosened up fairly quick.  I went out to Smithfield and then back to the hospital.  I wasn't too worried about my pace but ended up with a 6:26/mile pace overall.  I was really surprised.  Katey was personal training my cousin this evening so I went out for another run.  The sun was going down so it was perfect weather except for the air quality.  I didn't really push for a certain pace or time.  I was nice and relaxed and ran the whole thing at a 6:33/mile pace overall.  The legs have been feeling pretty good lately.  Thank heavens!

9 miles in the morning.

10 miles in the afternoon.

I got going a little late this morning.  I slept in and was pretty darn tired.  I went and it was hot but the wind was blowing a little bit so it wasn't too bad.  I wanted to do a slower run so my overall pace was 7:15/mile.  Nothing to exciting to report.  I noticed that some people were practicing how to drive a school bus at the fairgrounds.  I saw a couple cones on the ground and hope this drivers get better before the school year starts.  I don't want to see any kids hurt.  I was on the treadmill this afternoon again.  I did 2 miles at 7:24/mile pace to warm-up and then 4 miles at 7:03/mile pace.  I then did 2 miles at 6:39/mile pace.  I felt good so I bumped it up for half a mile to a 6:18/mile pace and then the last mile and a half were at 6:00/mile pace.  I hope it rains soon because running on the treadmill is not my favorite.  I was glad to have some good miles today.

2 miles in the morning at Acceleration.

13 miles in the afternoon.

I didn't have to get up to early this morning.  I was at Acceleration by 6 and was there just over an hour and 15 minutes.  I did more walking on the treadmill backwards, running on the treadmill with a steep incline, stability ball squats, and a lot of core excercises for the stomach.  Did I mention that I did a lot of core exercises for my stomach?  I was pretty tired after this morning's workout.  I will go to work and then get some more miles in tonight.  Legs are feeling alright this morning.  The weather was "freezing" this afternoon (81 degrees) so I went out for a nice run.  I took it kind of slow for the first couple miles (6:40ish/mile) and then slowly moved up to a 6:15/mile pace.  My last 3 miles were at marathon pace (6:00/mile).  I got chased down at a dog and it almost bit my leg.  I got my short bursts of speed in at this point.  I barked at him and he eventually went away.  I can't believe my wife wants a dog!  I got home and immediatetly jumped in a cold bath.  That felt really good on the legs.

10 miles in the morning.

8 miles in the afternoon.

I woke up after getting some much needed rest last night.  I did an easy 10 miles at 7:30/mile pace.  Nothing to terribly exciting to report.  I was really glad to see blue skies this morning.  I had to really hurry on the afternoon run because my wife wanted to go and see the new Harry Potter movie.  I ran the first 2 miles at 7:24/mile pace to warm-up and then bumped up to 6:39/mile pace for the next 2, 6:15/mile pace for the next 2, and finally a threshold pace of 5:42/mile for the last 2 miles.  I was glad to get the run in before we went to the movie because we didn't get out until 10 PM.  It is a must see.  Harry Potter's patronus is a stag and I think my patronus would be a runner.  I am such a nerd!

I didn't sleep to well last night but I was able to get 11 miles in today to put me over the 100 mile mark for the week.  I wanted to run a little more but I helped my cousin with some landscaping on his yard and then I worked on a house for most of the day.  My first 2 miles were a basic warm-up and then I bumped up the pace throughout the entire run.  My last 3 miles were at marathon pace (6:00/mile).  I am really glad to have hit 100 miles this week.  I did not have a ton of work, family reunions, or anything else come up so I decided to go for it.  It is a new record mileage for me.  I remember when I started running 3 years ago and started out only doing about 30 miles a week.  It is amazing to think how much difference their is in just a few years.  I recall running in basketball shorts and a t-shirt when I first got started.  Now I am practically naked with a singlet and short shorts!  I will cut down the mileage for next week in order to run well at Bryce.  I am looking forward to seeing and running with the St. George guys again.