Speed only kills if you don't have it!

I needed a long run today so I went out on my own to get it done.  The weather was good at first with a few sprinkles here and there.  I ran by the hospital and Temple, up around Lone Peak high, and into Alpine.  I got a drink at the park and used the bathroom then headed up the road to Sliding Rock through all of the huge houses.  I turned around when the pavement ended at 10 miles, then started to head back.  I grabbed another drink at the park and headed toward the canyon.  When I got close to AF canyon it started to rain and hail.  I went up the big hill going into Cedar Hills and got some relief for a mile or so.  I grabbed another drink at the Cedar Hills park, and the weather got worse as I headed for PG and AF.  It started to hail pretty hard and there was no where to take shelter so I just kept going. The rain and hail pelted me for a couple of miles and I was glad to get within a mile of home, so I pushed out a good last mile so I could finish up.   I actually had a pretty good run other than the last 5 miles because of the weather, although it did seem like it took a lot longer than the time it took me.  2:25:14 for the run.

(2130- 210.5 miles) 

3.5 miles with the kids at practice.  I had meeting and that was all I could get in.

(Kahana- 272 miles)

Early morning run.  I did the Temple / Alpine loop in the dark, but I wore a headlight this time.  I did Tempo the last 3 miles of the run at under 6 minute pace.  I was lucky to get done in time to get ready for work.  The whole run was in the dark.

(Omni- 9 miles) 

Ran with my varsity guys on a longer slow run.  We went out into Buffdale and back.  9 miles with the guys.

(Kahana- 283 miles)

Easy pre-race run with my kids.  Did three 100m strides on the grass in the middle of the run.

(Kahana- 287 miles) 

I wasn't planning on a race today but Sasha got 5 comps to the Spanish Fork Half and I have always liked that race and the people who put it on, so I snagged one.  I decided to go run a tempo run on a good honest course.  I thought about running a bit faster than last year 1:18:31, but I didn't want to quite push myself that hard.  Last year after the race I got really sick and it turned into walking pneumonia, which might have kept me from a sub 2:30 at St. George since I was sick for the whole month before the race.  This year I just wanted a good workout without over exerting myself and staying healthy.

I warmed up for about a mile before the race.  Sasha, Chad, Ron Greenwood, Steve King, and Carl Hansen were all there and were more serious than I was.  On the other hand I didn't plan on running slow enough to get chicked by Michelle like at Provo last month.   I know she was hoping for that, but I am not quite that lazy or under-trained!:)

I started out behind Chad and Sasha who soon pulled away.  Ron, Steve, and Carl soon pulled away too.  I was on my own once again, a usual situation lately.  I did wear a watch so I didn't really know my pace other that Michelle was behind and Steve, Ron, and Carl were shooting for a faster pace than what I ran last year, so I stayed inbetween.   I was pretty tight and very tired from a long week and getting to bed very late last night.  I got pretty lazy with my pace at times in the run, but I did loosen up and enjoyed the race.  According Michelle,  I must have picked it up more in the second half because I gapped her more, I guess.  I  Fished behind who I think was the 5k winner and the clock said just under 1:21:00.  After I finished I cooled down for a mile, got some fruit, chatted briefly with a few runners, and took off to BYU to cheer on my kids.  I never got an official time, or heard who won or the order infront of me. 

(Fastwitch -105 miles)    (Kayano- 286 miles)

My kids all ran well at BYU, but races took forever.  I did get to visit with Dave, Logan, and Clyde a little though.  After the meet I had to hurry down to Fountain Green for a family reunion and then to a Birthday party.  It was a non stop busy day from 5:30 am to 11:00 pm.  I was beat when I finally got to bed.  I had high hopes for the year but I have had a lot of set backs.  Sad thing is this was my highest mileage week this year with 62 miles.  I would have like to at least averaged that amount of miles every week this year but life happens so you have to role with it.  I should still run dent at St. George next month.

Results

Speed work with my kids on the track this afternoon.  I had a two mile warm up and then we did 16 x 200m with 200m recovery.  All of mine were 34-33 with the last one at 30.  It was a great workout on a hot afternoon.  I am glad I took it easy on Saturday or I wouldn't have been able to do that workout and feel strong.   I got a 3 mile cool down, so 9 miles total.

(Tangent-248 miles) 

Easy run down passed Artic Circle with the varsity kids.  We did a couple of hill repeats and headed back.  Frisbee got canceled because of the rain, but the rain was nice to run in.  5.5 miles.  My legs are a little sore from my last two runs but I feel good at the same time.

(2130- 216 miles)  

Evening run after my XC meet.  I ran into Alpine to the park and back.  I started slow and then turned it into a progression run.  I felt great and ended my run with a couple miles around 5:40 in the dark.  I finished and then added another mile to cool down.  Very good run with a 6:52 mile average over all.

(Omni- 21.5 miles)  

I did an easy run with my kids and some barefoot strides this afternoon, 3.5 miles total.  When I got home I got something to eat real quick, waited an hour and went back out.  I was tired from yesterdays run and letting it go, so I didn't feel very good.  My legs were tired!  I did a Alpine hwy and Lone Peak loop and then added two more miles to make it 10.5 miles and 14 total.  I was glad to get out and even more glad to be done tonight.  7:49 average.

  (Kayano- 297.5 miles)

Easy run in the dark after I got home from our XC meet at Murray.  I saw Dave and talked to him but couldn't convince him to come with me tomorrow.  The run was slow and easy around East AF.

(Omni- 25.5 miles)  

Long run by myself.  It was worth it to sleep in until 6:30 am and run in the light rather than get up at 4:30 am, drive 25 minutes, and run in the dark with someone.

I did the same run as on Labor Day but without a Garmin.  I did take a couple of GUs with me so I can start training with them.  I felt tired from a long week, but was glad to get this run done.  I got a drink at the Alpine park on the way up to Sliding Rock and on the way back and took one GU.  I took another GU with about 4.5 miles to go when I hit Cedar Hills park. The first 10 miles was 1:18:27 which isn't bad considering it is all up hill.  I wish that the next 10 miles was all downhill but since I head up toward AF canyon and up the big hill I turns out to have a lot of up.  Some of the tendons in my lateral right leg were very tight and hurting for the last 10 miles, so I stopped and stretched a little at the parks when I grabbed a drink and took a GU.  I made it back alright, and even through down a 6:00 last mile.  I iced the tendons when I got done and had stretched out.  2:27:08 for the run with the second half in 1:08:40.

My goal is to stay healthy for the next three weeks and hopefully still pull off a good marathon, so far so good.

(2130- 236 miles) 

Workout with my kids.  It was pretty hot out this afternoon but we got a great workout in anyway.  I took my top five guys and we did 12x400 on grass behind Oquirrh.  I kept them at pace and we had a good run.  :69, :71(a little fast to start), :74, :74, :73, :72, :72, :72, :72, :72, :72, :66.  I felt surprisingly good today and it felt good to run fast with the guys.  That is one of the better speed sessions I have had in a long time and it was all on grass not track!  

(Tangent-257 miles)  

XC practice this afternoon.  I ran with the varsity boys and did 5 miles on the canal trail NW of the High School.  I did a couple extra miles on my own.  When I got home I went out for four more miles.  

(Kahana- 298 miles)

I was going to go on a run after our XC meet today but I felt really tired and almost like I was getting sick, so I bagged it.

I have been stuffy and feeling under the weather all day.  I did get out on a good run with the kids.  It was hot this afternoon (high 80s).  We met at the Riverton swimming pool and ran north to the end of the trail and did 8X300m hill repeats on the dirt trail climbing out of the river bottoms.  That hill is tougher than it looks, and with not feeling great, and the heat, I was hammered.  It was a great workout.  

 I felt worse this evening and might have overdone it.  I am hoping this stuff will run out of me soon, and that it doesn't get much worse.

(Kahana- 295 miles)  

4 easy miles at practice.  Legs and butt are pretty sore from yesterday!  I went up on sun crest to see if I want to attempt a run up it tomorrow.  I looks like a beast and I am still feeling a little weak and very stuffy.  I hope I survive!

  (Kayano- 301.5 miles) 

A beast of a run today.  I was still feeling kind of sick so I knew this would be a tough run.  Also, I had a meet later in Salt Lake and a family day at Snow Bird.  I got up at five and drove to the Highland classic church.  I started at about 5:30.  The weather was nice and I was fine wearing a short sleeve shirt, but it was very dark.

I ran into Alpine to the park and then up to the four way stop and headed West toward Highland blvd.  This part of the run is very hilly with a lot of rollers.   When I hit Highland blvd the hard part started!  It is a 4.5 mile, 1,400 foot climb to the top of Sun Crest (top of point of the mountain between Draper and AF).  The run seemed long and was very tough, but beautiful at the same time.   As you climb and crest the mountain you get an awesome view of both Utah valley and Salt Lake valley.   I got to the outlook parking lot where I stashed my drink just as it was getting light.  The way back was fast because of the 8% grade on parts of the road.  I was hitting 6:00s with no problem at all.  The last part was on the rollers back but I was still able to stay in the mid 6:00s because of my momentum from the steep downhill.  I finished with a 6:13 mile even with a very tired and hammered body so I was happy about that.  I also beat the rain by about two minutes so I didn't end up getting soaked.  2:21:00 for the run.

That run was a beast and it seemed like it was taking forever at times, but it is one of the best workouts I have ever done.  Very painful!  I wish I would have been doing it for a couple of months.  I am glad to get done with my last long run it always feels good.  Now I just need to get healthy and stay healthy for at least two more weeks.  I might try an few more downhill runs to get ready for St. George because I know I am weak in that area.

I was sore and very tired the rest of the day, but it all turned out good.  I think my cold has peaked as well, so I hope to start feeling better from that soon.  Good day!

(Omni- 44.5 miles)

Longer run with my guys.  We ran into South Jordan to the Temple and back.  On the way back we stopped at Bingham High (our rival school) to use their bathroom and get a drink.  No lap around the new track today because both the XC team and Football team was out, so we just ran around to make ourselves known and headed back to safe turf in Riverton  Over 9 miles with the guys.  They sure enjoy running over to Bingham and doing stuff like that, and so do I.  I added and other couple of miles to get 11 for me. 

(Kahana- 306 miles)

Workout with my kids today.  We did 5x800m with 400m recovery on the track.  The guys looked strong.  I felt good myself except I am super congested and had a hard time breathing.  I bet a spit a gallon of junk out.  2:37, 2:37, 2:38, 2:37, 2:35 for me with 8 miles total running.

(Tangent-265 miles)   

A dark and cold morning run at 5:00am.  I wore long sleeves and gloves on this one.   I ran up passed the Temple and back a different way.  Started with 8:30s and ended with a 6:30.  This is it for me today because I have Parent / Teacher conference tonight and won't get done until 8:30pm.  37:21 for the run.

  (Kayano- 306.5 miles)  

Planned day off!  Parent / Teacher until 8:00 tonight.

I had the day off today so I slept until 7:30 because I stayed up until mid-night.  I did the Lone Peak / Alpine hwy loop.  I was feeling super tight with a lot of stress in my life, and parent/teacher added to it.  I started out slow with an 8:11 first mile and then progressed faster and faster as I loosed up.  I ended with a 6:18 last mile which felt very good.  I needed to run off that stress today and I felt much better after the run.  1:04:38 for the run.

This afternoon I am taking my team to Bear River for an XC invite, it should be fun.   

(2130- 245 miles)

Last big workout before next week. I had my wife and mother in-law drop me off at the Box Elder/Cache county line up Sardine canyon. My weakness this year is downhill and I figured I would do the same run as I did the week before STG marathon last year to get some more training in. I went to bed with a headache and woke up about an hour later than I wanted to (7:40) with the same headache. I ate a granola bar made up a drink and got up the canyon and started by 8:30am. Last year I got snowed on most of the run, but the weather was warm today. I started off slower on probably the fastest mile of the run, so I could get the legs warmed up and moving. I goal for this run was to some some good fast downhill without pushing too hard, and to focus on running form. Here is the mileage breakdown:

6:26	Fastest mile but warming up
5:49	Downhill
5:53	Downhill
6:47	Slap in the face uphill climbing out of Mantia
5:56	Downhill and drink
5:51	Downhill and decided to carry drink for the rest of run
6:34	Uphill and off road at mouth of canyon
5:53	Last downhill mile out of canyon
6:34	Uphill on hwy 89
6:52	Long uphill though road construction
6:18	Start down and .7 miles up to my in-laws

I was happy with this run and my efforts. I covered some good up and down in this run and ended with a 1:15:31 (6:18 per mile ave.). Last year I did the same run in 1:13:49, but I pushed it a bit harder at the end and made it more of a tempo during the run, and I didn't have my Garmin. It last least gives me something to compare to last year. Now I just need to get over my cold so I can breathe normal and I should be fine.

(Kayano- 318.5 miles)

Ran with the varsity guys out to the Day Break Temple and back.  Alex and I pushed the pace a little and ditched the rest of the team.  IT was hot out and we averaged under 7s for the whole run.  I felt good but was a little sore from Saturday.  Time to take it easy!

(Kayano- 326 miles) 

I did most of a workout with my kids today.  We warmed up with a mile, did an Indian run for a mile and did mile repeats on the grass.  I did one mile with Chris in 5:22.  I timed the second mile and cooled down with them, then added some more after.  6 miles total.  

(Tangent-271 miles)  

Tomorrow I will do about 5 miles easy.  My cold is on the way out so I hope to be healthy on race day.