Live till you die

AM  1:31:51

Thought I was gonna feel a little beat up from yesterday, but felt great!  Nice morning for a long run.  Avg. 7:15 per mile.

PM  Mountain Bike  8.30 in 50:19 = 2 easy miles

Went for a little ride with my buddy after work and almost hit a deer!  The trails here are getting exciting.

PM  30:13

Dinner time loop.  Pretty hot out which I didn't like, but I my legs felt kind of energized from yesterday, so pace was peppy.  Avg. 7:03 per mile. 

Now time to get ready for my freinds bachelor party!  Probably a good thing I'm takin a rest day tomorrow.  : )

........

AM  1:08:35

Took Griffin out for a very chill 1.95 miles.  Still feel pretty sluggish from the late Saturday night, but better than I thought I would feel. Went out for 7.13 on my own with a climb to the top of Memorial Hill, and then a 2 mile tempo down to my house.  Splits for the 2 miles were 6:15 and 6:14.  Avg. 7:05 for the 7.13 solo.

 I've been debating what workouts to do over the next 3 weeks, and think I'll start each week with this one.  I did this same course with the 2 mile pick up at the end about 2 months ago.  Pace was around 6:30 per mile for the last 2 miles, and today my splits were 15 seconds faster.  Good sign that I am getting stronger and more efficient...Hooray!

AM  Total run time 1:02:32

Some days I do not feel like getting up early for a big workout, and today was one of those days.  Got up took Griffin out for 1.96, but felt really tired and my felt a little messed up from some chick pea burgers I ate yesterday....too much fiber I think.  Was gonna do some hard 600's, but 400 in, just could not run any farther at a decent speed.  Tried again, and just wasn;'t happening, so decided to run 8 x 1:00 with 1:00 recovery around 5k pace and that seemed to feel pretty good.  I guess I just didn't want to hold that hard effort for very long.  Did 4 hills sprints and 2 sets of butt kicks, high knees, bounding, and jump squats during my cool down.  did 30 push-ups, 20 dips, some core and squats when I got home.

AM  52:15

Soldier Hollow loop in the rain.  At least it wasn't cold too!  Avg. 7:14 per mile.

AM  Total run time 1:06:00

Woke up feeling pretty sore in my hamstrings, but wanted to get some speed in, so went for it.  Ran Griffin for 1.95, then went out for a ladder workout.  The first few sets were ok, but the mile segments just weren't happening, even though I was going kinda slow.  Not good!  I think my run on Monday basically botched my speed workouts due to extra fatigue in my legs.  Next week is back to the schedule I've been on for about the past 5 weeks with my fast repeats on Monday, and longer intervals on Wednesday.  Hopefully that will cure whatever's been goin on this week..  Did 2 sets of butt kicks, high knees, bounding, stiff leg, and jump squats during my cool down.  Then did planks, side planks, bird dog, and running pose at home after the run.  

AM  53:26

Soldier Hollow loop this morning.  Nice & cool out.  Saw Lacy & Griffin out for a walk, so ran around with Griffin for the last .20.  He's too fast for me, but he's does have 4 legs. : )  Avg. 7:13 per mile.

AM  1:40:02

Ran the US 40 loop, which is 10.75 miles.  Felt kinda tired, but not too bad.  Avg. 7:16 per mile.  Then took Griffin out for 2.62 when I got home.

Now off for eggs and mimosas at my buddies house.

Cleaned around the house, and went to a friends wedding.

AM

My friend's wedding went pretty late last night, so slept in pretty late.  Woek up to no coffee,,,AAAHHH!!!  Took Griffin up to the store and back.  No watch.

PM  1:04:33

Did a fartlek after work on some dirt tails.  Super fun which is just what I needed.  Did 3 sets of butt-kicks, high-knees, and stiff leg during the last 2 miles.  Did some core, planks, side-planks, bird dog, and running pose when I got home. 

AM  39:25

Loop thru the hood.  Cool, crisp morning. Avg. 7:19 per mile

AM  6.87 in 53:06

Took Griffin on his morning 1.95 mile loop, no watch.  Then went out for some 5k pace training.  did 18 x 1:00 with 1:00 recovery.  Kept pace right around the 5:45 mark.  A little slower on the uphill and a little faster on the down hill.  Didn't feel like I was trying too hard to reach these speeds, so now I've gotta do some more tempo runs in the next 3 weeks.  Did 2 sets of butt kicks, high knees, bounding, and stiff leg during my cool down.  Did 30 push-ups, 30 dips, core and leg exercises when I got home.

PM  21:21

Took Griffin on an out and back.  He poops a lot.

AM  51:59

Soldier Hollow loop.  Weather.com said the temp at 6:45 this morning was 25 degrees, but I don't believe it....or I'm part polar bear.  Avg. 7:12 per mile.

AM  Total run time  1:28:10

Well it happened today.  I submitted to the weather and wore tights for the first time this fall.  Damn.  Oh well, at least there was no rain/snow or wind.  So conditions were actually pretty ideal for a hard run. : )

Took Griffin out for 1.92, then went out for 10.22 on my own.

The goal was a 6 mile progressive tempo with the first 2 miles at a moderate pace, next 2 at a moderately hard pace, and the last 2 at a hard pace.  I haven't really ran a tempo of this length in awhile, so I was felling it for sure.  Had a little loss of motivation a couple times, but I pulled thru.  splits were 6:56(uphill), 6:48(downhill), 6:35(downhill to flat), 6:49(uphill to flat), 6:35(downhill to flat), and 6:26(dowhill to flat).  Ran 4.22 cool down.

AM  45:47

Took Griffin  n his loop, then went out for an easy 4.30 on my own.  Avg. 6:57 for the 4.30.

PM

30 push-ups, 30 dips, core, lunges and squats

Just stretchin today.  Had to work a little bit since I'm taking Thursday and Friday off work.

AM  1:31:53

Beautiful run this morning on the US 40 loop, then added part of my dinner time loop for to make sure I hit at least 12 miles.  Avg. 7:14 per mile.

AM

Planks, side-planks, and bird dog.  Workin at the warehose today, so gonna run later

PM  41:36

Ran from LAcy's work to my office via Old Ranch Rd.  A bit windy, but the scenery made up for that.  Avg. 7:13 per mile.

AM  Total run time 1:09:50

Took Griffin on his loop, then went out for 4 x 400 @ 5k pace with 1:00 recovery.  Then did 4 x 100 during the remainder of the run.  Just wanted to keep things moving for the relay this weekend.  Did 2 sets of butt kicks, high knees, bounding, stiff leg, and squat jumps after my run.

Van is loaded and ready to roll.  Vegas here we come!

RAGNAR!!  This is my first Vegas relay, but I've done the Wasatch Back a few times and it's always insane.  Running hard in the middle of nowhere on no sleep, trying to navigate and help your teammates during their sections, non-stop eating, crazy costumes, crazy people...it's just nuts!  We had a runner back out the day we were leaving due to her kid getting sick so 2 others and myself picked up the slack.  I will say the Vegas course was harder than anticipated, but we all survived.  :)

2PM  13.59 in 1:37:37  avg. 7:10 per mile.

I was only supposed to run 7.2 this leg, but due to an absent runner, ran her leg of 6.4.  I just tried to keep the pace pretty easy since I would be running 2 more times in the next 18 hours and having to deal with all the relay madness.  Strong headwinds the entire run and over 1,000 feet of climbing made this pretty difficult, but stoked i felt pretty good when i was done.  Ready for more!

 11PM  7.26 in 49:24  avg. 6:48 per mile.

We got to the exchange a little late and our runner was there already, so no time to shake things out.  I started at a decent clip, but was having some stomach issues from all the BBQ Pringles I had eaten about 20 minutes before.  A few miles in my stomach felt great and I had a blast of energy.  I think part of this was from a panoramic view of the strip all lit up at night.  It was beautiful.  I didn't check my pace, or hit my lap button, but was definitely hauling the last 5 miles.  I hit a turn in the street and with about .25 to go came up on a guy who surged when I approached.  I kept with him, and his surge only lasted about 5 seconds.  I came up on him and it was a dash to the finish.  I out kicked him to the exchange and gave him a handshake afterwards.  What a great feeling!   

8AM  4.35 in 31:38  avg., 7:16 per mile.

Ahh the last leg.  All uphill (over 500 feet of climbing) and on dirt, rocky terrain.  Not to mention running almost 21 miles the day before and only getting 1.5 hours of sleep, but that's what these events are all about!  I felt kinda crappy this whole run, so just concentrated on form.  Got a few compliments on my red running shorts and presto....I was done.  Another super fun Ragnar in the books!  I think I'll be limiting my relays to 1 next year.  These things really wipe me out!  : )

Eating tons of protein and driving back to Utah.

Stiff, tired, busy at work, cold outside, SNOW...takin another day off.

AM  42:30

 Fell alright today.  Tried to keep the pace pretty chill.  What a nice morning to run.  Avg. 7:17 per mile.

AM

Planks, side-planks, legs and other core.  Too cold and icy this morning.

NOON  1:10:08

Sunny and 30 degrees...that's better!  Went out on the Old Ranch loop by work.  Wanted to go easy for a bit then hard for the last section which is rolling. Started too quickly, but live and learn I guess.  The fast section was 2.16 miles in 13:59 (Avg. 6:29 per mile).  Avg. 7:06 for entire run.

NOON  40:13

Had to go into work early today so ran during lunch.  Super nice outside!  Avg. 7:09 per mile.

AM  1:12:36

Took Griffin out for 1.88, then went for a semi structured run.  I think I ran too hard yesterday because I woke to a sore right calf and feeling kinda drained.  Gotta respect the "easy" days.  I think I'm still a little wiped out from the relay still too.  Anyway, wanted to do 6 x .50 miles, but ended up with:

2 x .50 with 1:30 recovery. Splits were 2:56 & 2:57

4 x .25 with :45 recovery.  Splits were 87, 88, 85, 86

Then thru in 4 strides during a 3 mile cool down.  Did 30 push-ups, 30 dips, and core when I got home. 

Noon

Waited for it to warm up, then went out for a fast dinner time loop.  Ran hard for about 3.5 miles, then chilled out the last .7 miles before doing a myriad of drills and plyometrics.  No watch. 

Fun time on the town last night!  Perfect day to rest, do some laundry, and eat some fried chicken.