Live till you die

AM

Ran the US 40 loop plus out & back to US 189.  Decided to pick-up the pace about 1.85 miles into the run, which meant 3 miles of climbing before the route flattens out a bit.  First 3 were kinda tough, but I was keeping the pace a little over 7:00, then when I turned onto US 40 I did another 4.79 keeping the pace around 6:55.  I feel pretty good about how it went today, but definitely need to let my legs rest a bit over the next 2 weeks.

Run:

1.85,

7.79 in 54:39, avg. 7:00 per mile.  Started @ River Rd. roundabout, so first 3 were climbing,

4.79 cruisin.

Total of 14.43 miles in 1:45:39, avg. 7:19 per mile.

Hangin out & stretchin.  My wife's making fish& shrimp tacos for dinner :)

B-day today hooray!  A year into my 30's and life is feelin good.  I'm changing my run schedule to Monday - Saturday to get ready for the SLC half in 2 weeks, which means today will be my second day in a row of no running.  Hopefully this will put some extra fuel in the tank for a few more workouts before the half. 

AM

Felt some burn in my shin and calves which I've noticed happens when breaking in new shoes, so I'm not too worried about that.  Overall it was a nice run after 2 days off.

Run:

5.01 solo to Dutch Field in 37:48, avg. 7:32 per mile.

2 with Griffin, no watch

Strength:

Planks, side-planks, boat, chair, & warrior III

AM

Did a cut down on the 100S trail after taking Griffin out on his loop.  I felt pretty decent, but am getting anxious to race.  Structured intervals always feel like "work" to me, so after a few weeks I start to get burned out on them.  I guess that's why they're called workouts!  I'm only doing one more abbreviated session like this next week to prime for the race, then a few weeks of just running. : )

Run:

2 with Griffin, no watch,

0.35 to 100S trail,

2 x 1 mile w/ 2:30 rest (splits were 6:07 & 6:17(this one was gradual uphill)),

2 x .50 mile w/ 2:30 rest (splits were 2:57 & 2:59),

4 x .25 mile w/1:30 rest (splits were 85, 84, 86, 84),

2.77 cool-down.

8.46 solo in 1:03:30, avg. 7:30 per mile.

AM 

Easy with Griffin, then dinner time loop.  Felt pretty tired during the run, but felt great after my core workout?

Run:

2 miles with Griffin, no watch,

4.20 solo dinner time loop in 32:05, avg. 7:38 per mile.  Avg. HR was 158.

Strength:

30 push-ups, core, tree, sumo, chair w/ calf raises

AM

Wasatch SP loop with a couple miles out & back on the 100S trail to make it 10.  I picked it up for miles 6 & 9.  I wanted the pace to be decently fast, but relaxed and am pretty stoked with how it went.  

Run:

10.28 in 1:15:11, avg. 7:18 per mile.  Mile 6 in 6:09 & Mile 9 in 6:16.

AM

Beautiful scenery this morning with drifting snow.  Thankfully nothing was sticking to the roads, so running was good.  Felt a little fatigued today from yesterday, so kept the mileage low and did a workout in the middle to keep the legs popping.  Strength when I got home.

Run:

2.30 to the hill,

2 sets of drills & 4 hill sprints,

2.70 back home thru the hood.

Strength:

30 push-ups, planks, side-planks, and core

AM

Snowy and a bit windy today.  My legs felt trashed but picked up the pace between miles 6 to 9 to get some faster running in.   Us 40 loop with 2 miles of dinner time loop.

Run:

6.42 easy,

3.27 avg. 6:52 per mile,

2.95 easy

 Total of 12.64 miles in 1:32:57, avg. 7:21 per mile.

NOON

Went snowboarding for 3 hours.  Lots of snow!

AM

5 hours of snowy tree lines!  I'm feeling beat.

AM

I feel pretty hammered from running and snowboarding all weekend.  Need to chill this week so I feel fresh for the SLC half this Saturday.  I'll probably do a little run after work if my hips are feeling better.

X-train:

30:00 on the stationary bike.  Avg. HR was 123.

AM

Griffin loop, then to US 189 and 2 miles of the dinner time loop.  My hips and back are still pretty sore, so just cruised.

Run:

2 with Griffin, no watch,

7.96 in 59:21, avg. 7:27 per mile.

AM

Griffin loop, some planks, and that's it.  May bike for a little after work, but am trying to feel fresher for the race Saturday.  I definitely pushed too hard this weekend and am feeling it now....but it was so much fun!

Run:

2 with Griffin, no watch

Strength:

Planks, side-planks, & bird-dog

AM

Dutch Feilds loop with a .30 pick-up at the end.  Legs feel slow moving.  Hopefully another day off will do the trick.

Run:

5.01 w/ .30 @ 5:43 pace in 37:14, avg 7:26 per mile

AM

Good stretch this morning.  Feeling as loose as I'm gonna be before tomorrow.  Weather.com is saying mid-40's and 5 mph winds at the start...perfect! 

AM

This race is always exciting because of the amount of people who participate and seems to just get bigger every year.  I had serious doubts with the outcome given how I've felt over the past week.  Now that it's said and done I've got mixed feelings, but at least I accomplished my first goal, which was beat last years time....even if it was only by 20 seconds. : )

I missed pretty much all the mile markers, but caught the 4 & 10 mile splits.

Miles 1 - 5 in 31:25, avg. 6:17 per mile

Felt surprisingly good in the first 2 miles, but got some horrible shin burn when the course starts to head downhill.  Thankfully this went away around 4.5 miles in.  On the flipside my legs just started to feel dead.  I was trying everything I could to get some power out of them.  Weird thing was my breathing felt controlled.  So I was stuck in 1 gear for the rest of the race

Miles 6 - 10 in 32:41, avg. 6:32  Total elapsed time 1:04:06, avg. 6:24 per mile

Frustrated with how my legs are doin, but still moving at a decent clip.  I'm trying to latch onto to people, but not happening.  Just riding it out at this point.

Miles 11 - 13.10 in 20:47, avg. 6:42

This is the hardest part for sure with a gradual climb up State St for 9 blocks that just gets steeper as you go, then turns for a 1.1 mile downhill finish to the Gateway mall.  Last year I was hurting all over this whole stretch.  Today my legs felt battered, but breathing was prety much fine. 

The part that sucks is I didn't make the time I wanted and my legs felt so crappy.  I'm staying opmistic though because of the time I got with my legs feeling how they did, and also with how good my cardio felt over last year.  Overall I think I'm in much better shape cardio wise this year.  Now I need to get spped in the mix...and taper better before my next race.

 Saw James at the end, he ran a 1:15 something.  Nice work man! 

Wow, feelin pretty sore.  At least one more day off.

A little quad pain and very tight calves.  I've got some arch pain in my left foot as well, but I'm not too worried.  Should be able to run 4 or so tomorrow to start shaking things out.

AM

Feelin better today.  Took it really easy out to US 189 & back.  My calves, quads and the arch in my left foot felt pretty sore about an hour afterwards, but it's a good sore, no acute pain.

Run:

6 easy, no watch.

AM

Legs feeling better. : ) Took Griffin on his loop and then did out & back to US189.  Got some new shoes for cheap, so took them for a spin today.  They're gonna be my outdoor speed workout & long run day shoes.

Run:

2 with Griffin, no watch

6 solo, no watch

PM

Strength:

Planks, side-planks, chaturanga, bird-dog, warrior III, tree, and lots of other stretching. 

AM

Griffin loop and Dutch Field loop.  Quads feel a little sore still on downhill sections, but no worries.  My right big toe has a huge bruise under the nail which is giving me some discomfort.  Someone told me I could have it drained at the doc's office, so may jump on that if it gets any worse over the weekend.

Run:

2 with Griffin, no watch

5 solo, no watch

AM

Ran a new loop today.  Went to US 40 via 100S, then to US 189 and down to 1200S(this was a 3 mile winding country road.  Quite nice in the morning).   Turned right on 113 then over to Soldier Hollow and down 100S.  Pretty cool loop and nice to mix things up.  My quads were feelin it on the hills for the last 30 minutes, but everything else felt fine.

Run:

12.77 in 1:35:53, avg. 7:30 per mile

Chillin and stretchin.  Popped my toe last night to relieve some pressure and it seemed to work.  gonna resume the Sun to Fri schedule tomorrow.

AM

did some light drills, then took Griffin loop and Soldier Hollow loop.  Some Drills and strength after.  It's finally starting to feel like spring!

Run:

2 with Griffin, no watch,

7.05 solo in 52:07, avg. 7:23 per mile.

Drills:

2 sets spped skater, ski hop, and XC skier

Strength:

Planks, side-planks, chituranga, 8 minutes of rowing.

AM

3 with Griffin.  Wanted to run some trails this morning, but it snowed last night...of course!

Run:

light drills,

3 with Griffin, no watch

1 PM

FAST!  At least it felt fast to me. : )  Ran to the gym, then did 200's just below all out, then drills and back to work. 

Run:

2 warm-up with strides,

12 x 200m @ 33 to 35 seconds each w/ 400m rest which took about 2:10,

2 cool-down w/ 2 sets butt-kicks, power skips, and carioca.

AM

Got a nice surprise this morning...more snow!  Good thing I only felt like running short and slow, so went out to US 189 & back.  Strength after my run.

Run:

6 miles, no watch

Strength:

30 push-ups w/ door gym, core, chair w/ calf raises, tree

NOON

Decided to check out the Willow Creek trails during lunch.  There were a few snowy spots which slowed things down and I felt really depleted so I don't think I ate enough yesterday.  Did 6 x 1:00 pick-ups @ 6:00 pace.

Run:

7.24 in 56:50, avg. 7:51 per mile.

NOON

7.20 easy, but not so easy miles.  Very gusty winds today and quite warm.  I'm still feeling pretty fatigued so decided to keep things slow and check out the Glenwild trail conditions.  went both directions from the Spring Creek trailhead and had to runs back about 1 mile in each time because of mud.  Pretty nice overall, I just hope to get over feeling so crappy.

Run:

7.20 miles in 56:18, avg. 7:49 per mile

AM

Dinner time loop early.  Leaving for Mexico tonight, so not a lot of time before I go.  YAY Mexico!

Run:

4.20, no watch

Strength:

30 push-ups, planks, side-planks, bird-dog