Live till you die

AM  1:14:18

Ran the Kilby frontage road by my work.  It's got some decent hills, and since I did an out and back I got to hit them all twice.  It was also pretty windy on the way out which made for a nice tail wind on my way back.  I tried to keep a good pace up the hills for some extra strength training.  Avg. 7:20 per mile.

I woke up today with a knot on the inside of my left leg.  Not quite in the groin area, but pretty close to it.  I rubbed some Wintercrest on it and I'm gonna rest for the day.  Hopefully will be ok tomorrow.

AM  58:41

My leg felt good when I woke up.  I did some stretching and started my run a little slow, but after a quarter mile everything felt fine, so I ran like normal.  It was a little sore after the run so I iced.  gonna keep watching it.  Avg. 7:23 per mile.

AM  Total run time 1:03:47

Windy and rainy today so I took my speed workout to the gym.  My leg feels fine now, but I don't want to take a chance so kept the speed very manageable for the distance. 

2 mile warm-up, then 12 x 400 with 100 recovery.  Recovery time was the same as the interval time.  Splits were 88, 88, 87, 87, 86, 87, 87, 86, 88, 87, 86, 87.  Ran a 2 mile cool down.

PM

Did some planks, side planks, running, and chair pose.

AM  54:30

Felt pretty crappy today, inner left leg was sore starting out, and both legs felt heavy the entire run.  At least it wasn't windy!  Did some core and light leg exercises after run.  Avg. 7:37 per mile

AM  35:29

Went down to check out the Round Valley trails today and they're dry, HOORAY!  These are my favorite trails to run because they have a more of a XC feel than aggressive steeps and decents like most of the other trails in town.  Those are better for biking. : )  It's still really windy out and I felt a little fatigued, so just did a short one today.  Did 40 push-ups with the door gym, core, and 2 sets of 15 good mornings and squats after run.  Avg. 7:22 per mile.

NOON 

I bought some XC shoes for sprints in the grass.  They're super light and the flexion plate on the bottom is really tough, so I don't even feel the rocks on the dirt trail.  They are super narrow at mid-foot which is kind of weird, but it puts me up on my toes more which I think will help my form and make me stronger.  I ran my warm-up and cool-down in them too. 

Ran up to Willow Creek, then did 5 x sets of 5 seconds all out, then 10 seconds trying to keep my stride strong, but relaxed.  Felt really good and it was beautiful outside!

Moving to my new place in Midway!

Wow, my arms and shoulders took a beating from the move yesterday.  Chillin today.

Slackin again today.  Work is super busy, and lots to do at both places to finish the move.  Will check out my new surroundings tomorrow morning before work.  I also just signed up for Utah's Toughest 10k since the course is pretty much my backyard now! 

AM  32:27

First run at the new place was a success!  I just went down 100S to 40 and back.  Didn't have much time before I had to go to work.  Seems like there will be a lot of cool soute options, and there's tons of grass parks and soccer fields for repeats.  I think I'm gonna like it here.  Did some core after my run.  Avg. 7:24 per mile.

AM  46:12

Good run today.  I'm finding some new terrain in my new town, but have tons to explore!  The lower elevation of Midway allowed me to stay below the snow line of last night's storm.  A run in Park City this morning would have had about an inch of snow on the ground!  Did 4 strides during the middle miles.  Did 40 push-ups, planks, side-planks, bird-dog, and running pose after my run.  Avg. 7:20 per mile.

AM  1:00:49

Run an out and back by Wasatch State Park with a nice loop around some wetlands.  Perfect conditions out today!  Decided to tackle Memorial hill on the way back.  Not the hard climb I had anticipated, but slowed me down a little.  I felt good on the way down and knew it was a little over a mile from the bottom to my house, so I let the terrain guide my pace and added some kick.  Did the last 2.17 miles at 6:45 pace.  Did 15 over hand pull-ups, some core and light hamstring exercises after the run.  Avg. 7:14 per mile for entire run.

AM  34:26

Pressed for time because of a meeting at work.  Did 15 under hand pull-ups, core, and 20 lunges after run.  Ran 4.71 miles, avg. 7:19 per mile.

PM  42:40

Ran an out and back on a dirt trail by my work with a loop around some soccer fields in the middle.  Did 2 x half mile intervals at the 3.20 mark with a 1:20 rest between.  Splits were .51 miles in 3:07(6:11 avg.) and .49 miles in 3:01(6:08 avg.).  Total run was 5.81 miles, avg. 7:21 per mile.

Taking care of house stuff today.  Did a long stretch n the morning.

AM  1:10:34

Ran 1.19 in 19:10(av.g 10:02 per mile) around the new neighborhood with Lacy.  She's had some leg pain so took it a little easier than normal.  I dropped heroff at River Rd. and continued up to Wasatch State Park and back to my house for another 6.98 in 51:24(avg. 7:22 per mile).  Did 40 push-ups, planks, side planks, light lower back, and light quad exercises after run.

AM  Total run time 53:13

Did a slow 1.44 to get things moving, then 2 all out sprints of about 8 seconds each.  After the second sprint I went right into the rest of my easy run of about 5.82 miles.  Did a couple big climbs and picked up the pace for roughly the last 2 miles.  Not sure of the pacing, but it felt pretty fast. Did some light coure and legs after my run.  Avg. 7:10 per mile for the 5.82 miles. 

AM  56:03

Did some sprints at the soccer fields to get my turnover movin.  After warm-up, did 2 sets of 8 x just over 100 meters.  Each sprint was at 18 to 20 seconds, so about 4:40 to 4:55 per mile pace.  I did a mile run in the middle of the 2 sets, then a cool-down back to the house. 

AM  1:09:00

Did a longer chill run today.  My lower back feels a little tweaked from yesterdays hard effort, so I tried to keep the pace nice and steady.  Avg.  7:22 per mile.

AM

Gonna do a run later today.  This will be my last run before the race this weekend, and I didn't want a full 48 hours between this run and the race.  Did some core, 30 push-ups with the door gym, and 2 sets of 10 good mornings, lunges, dead lift, deep squats, and a chair pose/lateral row type thing.

PM  37:56

Did an easy run on a newly discovered dirt road by my house.  The wind was pretty rough, but nice scenery. Avg. 7:36 per mile.

Stretching and chilling today.  My inner thighs are a little worked from all the squat variations yesterday, but I should feel good for tomorrow.

AM

Ran the PCEF relay with some people from my work.  We were an open male team for Backcountry.com.  Everyone is in pretty good shape(runners, triathletes, mountain bikers) so we figured we could place in the top 5 at least....depending on who showed up of course.  Lacy was also recruited onto team "The 4th R".  I think she was the fastest on her team, but she didn't wear a watch, so not sure of her pace.  Not sure how they placed either.  This was hrist time running hard since Arpil and she looked great.  I know she's gonna be in awesome shape by the ned of the summer!

Woke up to snow and 35 degree temps along with semi sore legs from my workout on Thursday.  Good news is the weather cleared up and warmed p for most of the race, and my leg soreness didn't seem to affect me very much.  

We started out great and were pacing about 6:20 per mile in the first 6 miles, but then we started to hit the nasty climbs.  The first 1.20 miles of my run climbed about 480 feet and switch backed up out of the Utah Olympic Park.  The next 2 miles were a screaming decent of 700 feet.  I would have hit my lap button for splits, but I was delirious upon reaching the top.  The pace on my Garmin consistently read 5:20 to 5:40 on this part, which was an awesome feeling.  My shins are gonna feel it in the morning!

 Everyone was charging and looking good to my next leg.  A storm started to move in now and when i got the handoff for my last leg there were really strong headwinds.  My second leg was flat for the first mile, and I rocked a 6:00 flat time, super stoked!  After that was 1.5 miles of crazy up hill(500 foot vert) into the wind and part of the climb was on a utility road that wasn't the greatest surface for road flats.  Then was 3.5 miles of cruiser down hill on trail, with the last mile on paved trail.  This would have been great, but I got a horrible cramp towards the end of the climb, and was just trying to get it under control for the first 5 minutes of the decent.  Plus the winds were kickin and it was a head on battle till the end of the leg.  I felt super slow during this and was getting bummed, but I just kept thinking that everybody else is dealing with the same thing.

We were passed by one team around the halfway point, but they were in the mixed group, so not in our division.  They had 2 recreational runners, 2 decently fast, and 1 amazingly fast guy.  He ran 3 legs in a row totaling about 15 miles.  I got to speak with him before my second leg started and his GPS read an average 5:40 pace.  This dude was quick!  We were also being chased down by the Wasatch High School track team who started 5 minutes after us.  We were able to fend them off during the race, but their total time was 3 minutes faster than us, so they took first in our division.  

Overall it was a fun day and felt great to race!

AM  30:33

Went for a chiller today to keep things moving.  My quads really took a beating form the downhill yesterday, but will hopefully feel better tomorrow.  Avg. 7:43 per mile.

Quads and calves are super sore today, so no running.  Did a lot of stretching with some planks, side planks, and bird dog pose.

AM  Bike 40:00

My legs still feel pretty damaged today so did some cross training on the stationary bike.  Did 60 dips along with some core exercises before spinning.  Kept my heart rate around 132 to 144 for the 40 minutes.

Am  44:55

Ran a new loop thru the neighborhoods.  Felt pretty good, but my shins and calves still need some mending.  Did 15 over-hand and 15 neutral pull-ups, and some core after my run.  Avg. 7:11 per mile.

AM  56:58

Did 7 x 30 second strides in the middle of the run today to try and get the legs bouncing before Saturday.  Kept the pace hard, but tried to stay as relaxed as possible.  Did 3 sets of 15 good mornings and chair pose/lateral row.  Avg. 7:28 for the run.

PM  27:08

Ran Willow Creek after work to get in some miles.  3.8 miles easy.

AM  31:33

Did an easy run today, but felt really fatigued.  I think it's mainly life stresses gettin to me.  Did 2 set of carioca, high-knees, butt-kicks, and bounding after run.  Avg. 7:24 per mile.

AM

 Ran a local race in Midway today, just a few miles from my house.  I'm still feeling kind of beat up from the race last week, so didn't push super hard.  A big group of like 40 people went out swinging at the gun, but there was only about 10 left after the first .5 miles which is uphill.  I tried to stay relaxed and controlled which worked for the most part.  Fun low key race and the weather was beautiful!

AM  road bike 14 miles, time 1:06:00 = 3.75 recovery miles

Biked around Midway trying to find new running routes.  found a potential hilly tempo run, and some single track that needs some more exploring. 

AM  58:35

Explored the Dutch Hollow trail system today.  There's lots of turn offs and loops and great views of the Heber Valley.  Plus the weather was perfect!  This will be a cool place for chill trail runs with options for some decent climbs and fast downhills.  It reminded me a lot of the Round Vally trails in Park City.  Did 2 sets of carioca, butt-kicks- high-knees, and squat jumps after run.  Avg. 8:59 per mile.

PM

Did 40 push-ups, planks, side-planks, and bird-dog.