Live till you die

AM  48:48

It's officially winter again.  Super snowy and slushy conditions, so kept the pace really chill.  I'm feeling more rested after the easier days, and hopefully tomorrow the weather will ease up a bit so I can get do some faster running.  Did some core and light leg exercises after run.  Avg. 7:39 per mile.

AM  1:30:53

 Did my rest week long run today.  I wanted to add in some threshold miles, but we got some more snow over night, so it was a little too slippery to feel comfortable pushing the pace.  Still a pretty nice morning for a run.  I'm feeling better than earlier in the week, which I think was just from being fatigued.  Hopefully I'll feel rejuvenated after I take the next few days off.  Avg. 7:39 per mile.

Squirely tree lines and fresh snow made it a fun day on the mountain today! 

Chillin out today.  Gonna give the legs a full day off and wait for some of these storms to pass thru.

AM  Total workout time 52:30

Really windy outside and snowing pellets, so I ran on a treadmill for the first time this winter and it sucked!  My form felt totally off and I started to feel some shin splints on my right side, so I made it 2.25 miles and decided to go bike for a little bit.  Did 30 minutes on the bike keeping my heart rate around 120, then bumped up to 150 for the last 12 minutes.  Did 2 sets of carioca, butt-kicks, and bounding during my cool down.

PM

Did some core with leg and light shoulder exercises.

AM  Approximate total run time 1:03:00

Still super snowy and unbelievably windy outside, so hit the track today for a ladder workout and it went something like this:

1.5 - warm up, 200 in 41, 400 in 88, 800 in 2:58, 1200 in 4:30, 1600 in 6:12, 1200 in 4:36, 800 in 3:02, then felt a little randy so ran 3 x 400 in 85, 84, 85, then 200 in 33, 1.5 - cool down.  Rests for each set was half the time of the interval.

I'm really happy with how I felt.  I was worried I would feel like total crap since I haven't done any fast running for the past week, and yesterday wasn't really the best.  I could have pushed harder today, but I want to save it for a tempo on Thursday.....weather permitting.

PM  32:06

Ran thru my neighborhood a little while the weather was nice.  Hit a few snowy patches, but overall a nice run.  Avg. 7:25 per mile.

AM

Did 40 push-ups with some planks and side planks.  Gonna wait for the temps to warm up and run during lunch.

NOON  43:19

Ran the frontage roads by my work.  there's a few big hills, but mainly just gradual climbs and descents.  I felt kind of beat up from yesterday, and my breathing was a little labored, but my legs wanted to go, so I went with it.  stopped by subway at 5.72 miles, got a sandwich, then ran .34 back to my office.  Prefect weather for running!  Avg. 7:19 per mile.

Here it is....I was too busy to run today.  Lamest excuse ever.......

AM

Did some core this morning.  I feel like a total slouch after not running yesterday, and had a pretty big dinner.

1PM  Total run time 1:11:22

Did a tempo during the day because I wanted to wear shorts.  I was pretty warm, but HOLY WINDS!  Good thing I was ready for a hard effort or this would have been just brutal.  I did a 2.05 warm-up, which was mostly uphill, then shook my legs out for about 5 minutes.  I then did a 6 mile tempo.  The course was slight downhill and flat for the first 2.5, then turns into hills for about 1.5, then turns into flat to slight downhill for the last 2 miles.  I had about 15 to 20 mph headwinds from mile 2.5 thru the rest of the run.  I was able to avg. 6:51 per mile though, so I am super happy about that!  Splits were 6:28, 6:41, 6:57, 6:55, 7:04, and 6:58.  Ran a 1.84 back to the office for a cool down.

AM  1:07:21

Dis an out and back on the frontage roads by my house.  Still nasty headwinds after the turn around and the whole way back, which has a few rough climbs.  This was a little harder than I wanted it to be.  Avg. 7:24 per mile.

PM  31:45

Ran thru the neighborhood across the street.  Winds dies down a little, so this was a nice cruiser.  Avg. 7:14 per mile.

No running today.  Feel a little fatigued from the past 2 days.

AM  44:14

Felt really stiff when I woke up today, plus it is still windy outside.  It felt like I had headwinds every direction I turned and pretty much felt like crap the whole time.  Did 2 sets of carioca, high-knees, and bounding after the run.  Avg. 7:19 per mile.

PM

Did some core exercises.

AM  Total run time 55:32

Did a cut down at the gym today.  I felt kind of winded to start out, and I felt like I was giving more effort than I should have to to maintain those speeds.  Things started to feel better the more I ran, so maybe I just had to get things moving.

 Did 1.25 warm-up then ran 1.37 in 8:50(about 6:30 pace.  This was supposed to be 1.25 miles, but I lost count and ran an extra lap..oops!), 1 mile in 6:15, .75 in 4:35 (about 6:05 pace), .50 in 2:58, .25 in 1:24, and .12 in :35.  I then did 2 x 60 meters at :08 each.  ran 1.25 cool down.

 I read an article in the latest Running Times talking about all out sprinting, which is what gave me the idea to run the last 2 x 60 meters.  I am definitley going to incorporate some of this type of running in my summer workouts and see if it will truly help develop my speed.

AM  16:56

AM  34:28

Well this is it.  My last run before the half this Saturday.  I feel pretty good and didn't check my pace or time my entire run, until I did a fast quarter mile at the end.  Last quarter was in 84.  Did some light core and leg exercises after my run.  Avg. 7:11 per mile. 

Stretching today, burrito dinner tonight, and racing tomorrow!

AM  Total run time 2:15-ish

Got off to kind of a late start today.  Lacy ran the race today too and this was her first half!  My warm-up run consisted of running from the parking lot to the Trax, then from the Trax to a tree so Lacy and I could pee, then from the tree to the start.  Lacy was going to wait for the crowd to spread out, so she dropped off the gear bag.  Lacy asked to run with my Garmin today, so I was wearing my regular watch, which tracks splits during the run, but doesn't log them. I missed a bunch of mile markers, so my report is kind of amateur.

The gun went off and I felt great!  My rythm felt smooth and breathing was controlled.  My 3 mile split was 18:28(6:09 average)  My breathing started to get a little labored by around mile 5, so I backed off a little, but was trying to keep a strong stride.  I was having a real problem getting any water in my mouth at the aid stations thruout the race, and at mile 8.5(the aid station on 1700 South) I actually dropped the cup!  I wasn't about to turn around and get it, so I hammered on seriously wanting some liquid refreshment.  Coming into Liberty park my legs were seizing a little and I just wanted a drink super bad.  Mile 10 split was 1:04:14(about 6:25 average, and a 10 mile PR for me : ) )  I finally had relief at the next 2 aid stations and knew the end was near.  The hill up to South Temple was brutal, and my legs were pretty jello going up it, but after turning onto South Temple it was all systems go.  I tried to open my stride as much as possible, and at the turn onto 200 East I kicked until the end.  Today was a great day, and this is a huge PR for me.  I think the main reason this race was so good is not only my PR, but I felt like I was really running, and not just trying to hang on until the end. 

I hung out for about 10 minutes and then went back out to get Lacy.  She came in at 2:01:16, just 1:16 over her projected time.  She looked great and I know she's just gonna get better and better.

Resting today.  I feel pretty good.

Rest day #2.  Legs feel a little more stiff today.  May try a few easy miles tomorrow....very easy.

AM

Just stretching this morning.  Calves are still a little sore.  Some of the dirt trails are drying up, so I may check them out for a few miles after work. 

PM  28:43

Ran the Rail Trail with Lacy.  She had to stop and stretch her hamstring a few times because it's pretty tight from the race.  I told her she should do some light non-impact exercises the rest of this week, and try running next week.  Avg. 11:15 per mile.

AM  30:51

Ran the Rail Trail to Round Valley, but trails there are still muddy.  I felt a little stiff and fatigued from the race, but not too bad.  Did planks, side planks, 30 push-ups, and 2 sets of chair pose and squats after run.  Avg. 7:33 per mile.

AM

It's winter again today and since I'm takin it easy this week, I didn't go for a run.  Did some core along with 60 dips(I use my door gym and leave my feet on the floor), and lots of different leg exercises.

AM

Cold, wet, and rainy/snowy/somthing wet falling from the sky?  Uninspired to run today so I did a decent workout at home.  Ran in place for 10 minutes with some high-knees and butt-kicks, then did 2 sets of jumping jacks, jumping lunges, skier hops(I'm not really sure what they're called), speed skater, and jump squats @ 1 minute intervals.  I went thru the 1st set, then ran in place for 2 minutes did planks, side planks, 40 push-ups, and bird dog pose, then finished the second set.  I was sweating by the end.

AM  31:14

I'm a little sore from yesterday, so just a little binger today.  I updated my blog with my previosu miles for the year form my calendar, so now my mileage is up to date for the year.  Avg. 7:28 per mile

Calves are really sore today.  Went for a 30 minute walk.

AM  47:07

Ran up Kearns to the start of the Rail Trail, then out and back.  I felt pretty stiff legged and my legs were super sore afterwards.  I ran clod water on them for about 3 minutes in the shower.  Hopefully that does the trick.  Did some core after run.  Avg. 7:28 per mile.

AM  Total run time 49:10

Did some speedwork at the track today.  This is the fastest I've ran since the race a week ago and it felt pretty good.  Ran a 2 mile warm-up, then 12 x 200 @ 5:20 pace with recovery of the same time as the interval (splits were 42, 41, 39, 40, 40, 40, 39, 40, 40, 39, 40, 37)  I picked it up for the last 60 meters on the last lap.  Ran a 2 mile cool-down with 2 sets of carioca, butt-kicks, and no-arm running.

PM  28:13

Holy wind!!  I wanted just an easy run, but turned into a battle of life and death!  Avg. 7:41 per mile

AM

Winter just doesn't want to quit, so I'm waiting until this evening to see if at least the winds will die down.  Did 40 push-ups, core, and 2 sets of 15 lunges, hamstring curls, and running pose.

PM  40:40

The winds died and snow stopped, so it was perfect conditions for a run.  I felt pretty stiff the entire time I think due to my leg exercises this morning.  Avg. 7:27 per mile.

AM  total run time approx. 54:00

Snowed 3 inches last night so hit the gym for some chill intervals.  I felt pretty lazy for each, which I'm attributing to dual workouts over the past few days coming off of hardly anything last week.  I've been doing speedwork in my trainers for more cushion, and they have more room.  I'll probably do a run in my flats next week.  Ran 1.5 warm-up, then 6 x 800 with 2 minute recovery (splits were 3:04, 3:03, 3:02, 3:01, 3:02, and 3:02), ran 1.5 cool-down.

AM  32:31

Just a sort run today.  My legs are feeling pretty good so pace was peppy.  Avg. 7:15 per mile.