Live till you die

AM

Legs are heavy today, but that was expected.  My ankle feels better, but I kept my run mostly on pavement to keep it as stable as possible.  Ran 100S to 40 to 1000S and back on 600W, then to Provo River trail and finished with a lap thru the neighborhood. Threw 4 strides in the middle.

8.40 w/ 4 strides in 1:02:24, avg. 7:25 per mile

PM

30 push-ups, core, 2 x 10 standing good mornings, forward & reverse lunges, hindu squats, warrior III, clam

AM

Ran the big US40 loop and finished on the Provo River trail.  I wanted to run for 2 hours, but my legs felt drained from the beginning, so cut it short.  I dont feel too bacd about that since I added some decent quality running this week, and it's alos my highest mileage week ever!

14.66 in 1:48:29, avg. 7:24

NOON

Went climbing for 1.5 hrs @ The Quarry.  We mainly just bouldered.  Super fun, but my arms will be tired tomorrow.

Holy tricep soreness! Yesterday was my first time bouldering and I think I have to work on my technique a bit.

4PM

50:00 of road biking.  Kept it pretty relaxed.

AM

Still pretty beat up today, so took it slow.  100S to 600W to the farm roads and River trail.  Then went to Park City for some July 4th celebrating!  Happy 4th!

  7.76 in 59:57, avg. 7:43 per mile

AM

Pretty tired today from all the action yesterday.  I've got some weird pain in my right hip, I think it's IT band stuff, so keepin the pace relaxed and the terrain pretty flat.  Ran up 100S to 350 W to the Dutch field loop and finished in the neighborhood by my house.

8.23 in 1:01:23 , avg. 7:25 per mile.

PM

Did an out & back on the farm roads with Griffin, and a little strength after.

3.84 in 31:21, avg. 8:10 per mile.

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

AM

Man it's getting warm in the morning...65 @ 7:00AM!  This is about 20 degrees warmer than last week.  Anyway, I ran 100S to 40 to 600N, then thru the neighborhood and back up 600S to 40 to 1000S and finished on 100S.  Did .50 mile pick-up the first time I hit 40.  My legs did not want to move that fast, but they're my legs and I made them do it.

  8.52 w/ .50 in 2:56 (5:54 pace).  Total time was 1:03:03, avg. 7:23 per mile.

PM

30 push-ups, core, 2 x 10 standing good morning, forward & reverse lunges, hindu squats, warrior III.

AM

Ran to Memorial Hill for some drills, then around the hood and finished on the Dutch Fields loop. Took Griffin down to the Farm roads and back when I was done, which was about 2 miles.  Feelin pretty wiped, which I think is from the heat.  I just need some time to adjust.  I also just did one set of drills instead of 2 because of the hip pain I experienced earlier this week.  It feels almost totally fine now, but no point in pushing and screwin myself up.

  1.05 to Memorial Hill,

 1 set of XC skier, ski hop, speed skater, butt-kicks, high-knees, and carioca w/ a stride between each set,

5.02 chiller,

2 with Griffin.

AM

I've been feelin pretty crappy in general lately so wanted to keep today short & slow.  About 30 minutes in I started feeling a lot better so decided to make it a full hour run, and was pretty surprised I averaged a 7:30 pace considering my effort level felt very low.  Ran the Dutch Field loop with some extra thru the neighborhood.

8.09 in 1:00:49, avg. 7:30 per mile.

PM

Pretty decent bike ride in the mountains with a buddy.  We rode Deer Crest to Mid-Mountain, but had to turn back at Empire Pass because it was getting dark.  Took Tour de Suds down to Swede Alley. 

14.10 miles in 1:40:00.  2,145 vertical gain.

AM

Glad I'm takin tomorrow off.  My legs have felt heavy all week!  I'm pretty stoked on the overall pace today since I was just keepin a nice easy rhythm.  Ran 100S to 40 to 189 to Soldier Hollow then an out & back to the rodeo grounds on 100S.  

16.57 in 2:01:53, avg. 7:21 per mile

PM

30 push-ups, core,

50:00 bike ride around town

Miscellaneous work around the house, watched Carlito's Way, took Griffin for a walk @ Jordanelle resevoir, the Lacy and I had some froyo.  It was a good day. 

AM

Intervals!  What a way to get things moving after a day off.  Not 100% fresh today, but the intervals felt rather smooth and I just concentrated on good form and trying to stay comfortable.  Ran 100S to 189(about 3 miles), the did 4 x 5:00 back on 600W and down 1200S.  Ran 113 to 300S for a cool down where I saw Lacy walking Griffin about .25 before my house, so that was my finish line.  Hips had no issues :)

3.09 warm,

4 x 5:00 @ 6:10, 6:02, 6:13(slight uphill), & 6:01 pace w/ 2:00 jog rest,

3.54 cool

Total of 10.56 miles in 1:17:34, avg. 7:20 per mile.

AM

100S to the Farm roads and did an extra loop up 1200N before heading back.  This tacked on a little more mileage than I wanted, but it was a nice a morning to enjoy the scenery.  Legs were tight for the first few miles and I just took it easy.

9.65 in 1:13:32, avg. 7:37 per mile.

2PM

1 to the Gym,

4,240m in 20:00 on the ERG @ setting# 5,

1 back to the office

AM

Heavy legs today, but some strides seemed to wake them up.  Ran up 100S to 350W to the Dutch Fields loop for some strides, then back home via River Rd.  Did an extra loop around the park to make it an hour.

8.36 w/ 4 strides in 1:01:39, avg. 7:22 per mile

AM

Hill sprints and drills today.  I decided I'm gonna keep the sprints @ 30 seconds since I believe the longer sprints is what started my hip issues a few weeks ago.  I have also slowed it down a little so I'm concentrating on power rather than just turnover.  I'm also gonna keep my cool-down around the 30 minute mark.  I would like to keep this workout every other week since I work a big range of muscle groups with the drills and fast-twitch with the sprints.  Then on alternating weeks, I'll do track workouts of 200 & 400 meters.

1.23 to Memorial,

1 set of XC skier, ski hop, speed skater, butt-kicks, power skips, carioca w/ a stride between each set,

6 x :30 @ 5:40 to 5:30 pace w/ 2:30 walk break,

3.96 cool-down

PM

Mountain biking with a buddy.  We rode Deer Crest to Mid-Mountain and wanted to make it to Spiro, but had to turn back at Empire Pass because it was getting dark.  Took Tour de Suds down to Swede Alley.  It was a good night to be in the mountains.

14.10 miles in 1:40.  2,145 vertical gain

AM

Ran the farm roads today.  I usually run up 100S to the entrance thru the neighborhood, but I wanted to stay on more dirt so went in the first entrance.  I felt pretty stiff starting out, but about 4 miles in thing started to loosen up, then I started to feel some spring in my step, and by the time I was back on 100S with .75 to go till my house I was averaging 7:32 and feeling frisky. Decided to pick it up to beat the 7:30 guy....and it was a good feeling. : )

7.70 in 57:25, avg. 7:27 per mile.

PM

30 push-ups, planks, side-planks, clam, tree, light core

AM

Awesome run today!  Ran 100S to the farm roads to 40 and turned around at River Rd.  Took 40 back to 189 to 600W then did part of my dinner time loop and finished on the Provo river trail.  Things felt pretty tight at the start, but felt better at the turn around.  From there the pace got steadily easier and faster.  If I had had more water(I stashed a bottle that I was able to get @ mile 13.5 that I took a few sips out of then threw into the bushes) I probably would have made it 20.  I am so stoked with how this week went!

  18.16 in 2:13:18, avg. 7:20 per mile.

1PM

Took Griffin to Round Valley for a chill trail run and to visit Lacy at work.  It was really hot out and I thought Griffin would be alright if we kept it short, but about 2 miles in he was laggin and of course I didn't have any water.  Cooled him off in a stream, then dropped him off at my truack at mile 3.25.  Headed out for another quick loop before heading home.  My legs felt ok, but I still kept things really slow and just enjoyed the trail.

5.98 in 48:59, avg. 8:11 per mile.

4PM

30 push-ups, planks, side-planks, boat, chair, tree

AM

Pretty good run today.  Started @ Willow Creek and ran up to the stop light by the McPollin barn, then did 16 x :30 pick-ups on the way back to the office with 1:00 of cool down at easy run pace and cooled down with a run around the gym.  I read about this workout in a Running Times and liked the concept.  It's supposed to give you good turnover while maintaining a moderate cardio intensity the entire run.  The article said to do 200m reps, but I wans't on a track, so opted for 30 seconds.  Also, the pace wasn't as fast as I'd like for these short of repeats, but all out speed wasn't the purpose of the workout.  Overall a pretty good run.

2.23 warm,

16 x :30 @ 5:40 to 6:00 pace(there were a few hills) w/ 1:00 run recovery,

2.58 cool down

Total of 8.19 miles in 1:00:39, avg. 7:25 per mile.

PM

Ran back to Willow Creek to get my truck.  felt really bloated for some reason.

2.50, no watch

AM

Same run as last Friday.  Took the first entrance to the farm roads, then up to The Other End and back down around my usual route.  Just keepin it chill today.

7.70, no watch

2PM

It's a bright, sun-shiny day : )

1 mile to the gym,

4,240m in 20:00 @ setting# 5 on the ERG,

1 mile back to the office

AM

I guess I'll call these easy miles, even though I feel pretty beat right now.  Ran an out & back on the Mid-Mountain trail from Stein Eriksen lodge to Spiro trail head.  The trial is singletrack and contours about 8,000 feet.  Beautiful scenery and saw a few packs of deer roaming around. 

Another reason for the fatigue is this is my 10th day in a row of running and I've accumulated over 100 miles during this time, plus some strength workouts and a decent mountain bike ride..  Not sure I'm ready to do that much mileage in a week yet. : )

14.61 in 2:07:48, avg. 8:45 per mile.  2,565 vertical gain

Traveling to Ohio, then Cape Cod for some quality time with the fam

AM

85 degrees and 80% humidity @ 6 in the morning in Botkins, OH.  Found a cool little running trail and a gravel track that was shaded.  Did some strength and drills in the middle.

2.16,

30 push-ups,

1 set of XC skier, ski hop, speed skater, butt-kicks, power skips, and carioca w/ a stride between each,

5.98

Total run time of 1:03:02, avg. 7:44 per mile

AM

Only 80 this morning, but a lot more humid.  So glad I don't have to run in this all time.  Did and back on the main road , then picked it up for last few miles on the running path.

8.18 w/ the last 2.18 @ 6:43 pace.  Total run time of 1:00:38, avg. 7:24 per mile

AM 

A little less heat and humidity.  So glad this is my last run here.  Visiting Lacy's fam has been fun and it's cool to see where here parents have grown up.  Lots of history in this part of the state.

  2.60,

30 push-ups, planks, side-planks, 2 x 10 warrior III, hindu squats,

2.64

Flying to Boston to visit my family out on Cape Cod, hooray!

AM

60 degrees and a light breeze, oh yeah!  Took my time this morning and ran to Coast Guard beach and on the rail trail a bit.  Such a beautiful place.

12.30 in 1:31:08, avg. 7:24 per mile

NOON

road bike to the bay for a bit of claming.  Shucked a few oysters about an hour after catching them.  That some fresh seafood!

40:00 of biking

AM

Did an out and back on the rail trail.  Chilled on the way out, and picked it up to a steady pace on the way back.  Perfect weather!

8.36 w/ the last 4.17 @ 6:39 pace.  Total run time of 58:43, avg. 7:01 per mile.

NOON

Ran to the flea market with Lacy.  pretty hot out so we just chilled.

4.04 in 41:40, avg. 10:18 per mile.

AM

Sprints and drills today, and guess what, it's another beautiful day.  Life is good : )

1.11 warm,

30 push-ups,

1 set of XC skier, ski hop, speed skater, butt-kicks, power skips, and carioca w/ a stride between each,

6 x :30 hill sprints @ 5:43 to 5:36 pace w/ 2:30 walk break(big hill!),

7.05 cool

NOON

Bike to Coast Guard beach for some fun in the sun.  The water was warm this year(59 degrees)

1:00:00 of biking and some swimming in the ocean.

AM

Ran to Nauset light beach and some on the rail trail.  Did a fast mile 5.33 into the run felt smooth.

10.04 w/ mile 6 in 5:55.  Total time of 1:13:07, avg. 7:17 per mile.

30 push-ups after my run.

NOON

Little bike to the craft fair and on the rail trail. 

40:00 of road biking

FLying back to Utah.  It's been a great trip!  Sad to leave the family, but glad to be going home.

AM

Ran to the farm roads for a chiller to get the blood movin and adjust back to altitude(6,000 feet).  I don't think being @ sea level affected me too much.  

6.45 in 48:12, avg. 7:28 per mile