Live till you die

AM  Stationary bike 1:00:00

Another rediculously cold morning.  It was -17 with the wind chill at 7:30!  So I  stayed indoors today.  

Rode the bike fore 1:00:00 - Avg. Heart Rate was 123

Did 30 push-ups, planks, side-planks, bird-dog, chair and running pose.

Noon  7.84 in 59:03  Avg. 7:31 per mile

 Had to wait for it to wamr up a little today.  It was still single digits by the time I headed out, but it's a beautiful bluebird day.  Ran a lopp that took me thur Wasatch State Park.  Some of the roads are pretty slushy and difficult to run on but the scenery made up for that.  Did 3 x 8 pull-ups after my run.

Chillin today.

AM  2 miles with Griffin, no watch.  8.13 solo in 1:03:12, avg. 7:41 per mile

Griffin is finally over whatever stomach issue he was having so took him out for 2.  Then went up around Wasatch state park.  Still a lot of slushy spots on the road.

AM  2 miles with Griffin, no watch.  4.2 solo with HRM - avg. HR was 155

Holy cold!  Not sure what the temps were this morning, but wow it was cold.  Kept the pace easy.  Did 30 push-ups, planks, side-planks, and bird-dog after my run.

AM  2 with Griffin, no watch.  6.58 solo in 48:04, avg. 7:18 per mile.

Pretty cold again today, but that's no surprise.  We're in coldest/darkest part of the year, so it's downhill from here right? 

 Did a mini tempo of 2.23 miles at the end of my run.  Splits were 6:41(hilly), 6:30(slight downhill), .23 in 1:24(6:13 pace).  

AM

New blog format today.  I this will make it easier to check out past workouts.

Track workout at the gym.  Didn't sleep real good last night, so felt kind of tired today, but glad it was warm in the gym.  

Run:

1.5 warm-up - avg. HR was 150

12 x 200m at 5:20 pace with 400m rest. - Max HR was 179, avg. recovery HR was 161

1.5 cool-down - avg. HR was 155

Strength:

Did 2 sets of butt-kicks, high-knees, and backwards running during my cool-down.  Then did 2 sets of jump squats, running pose, and single leg squats.

AM  

 Got some boots from Ruffwear for Griffin to keep ice chunks from forming on his paws.  He doesn't seem to mind them, so they'll be really good for long hikes thru deeper snow.  Today was just a trial run thru the hood.  

Run:

3.91 miles with Griffin very slowly.

Strength:

30 push-ups, planks, side-planks, chair and warrior III pose.

PM

Felt kind of beat up yesterday, and still today, so decided to bike instead of run.  

Stationary Bike:

1:00:00 - Avg. HR 130

Rest today.

AM

Oh my cold!!  Headed out with Griffin and it didn't seem to bad.  then about 40 minutes into my solo run I was just beyond frozen.  Unfortunately there was no short cut back to my house and I had to suffer it out till I got home.  Think I got some frost nip on my nose.  No good!  

 Run:

2 miles with Griffin, no watch.

8.10 freezing miles solo in 1:01:56, avg. 7:39 per mile.

AM

A bit warmer today (3 degrees), but still pretty cold.  My nose is pretty sensitive from yesterday, so took Griffin on his loop and a little extra, then went inside for a little treadmill and strength.

Run:

2.5 miles with Griiffin, no watch

4 treadmill miles in 32:00, avg. 8:00 per mile.

Strength:

30 push-ups, planks, side-planks, bird-dog, running, and chair pose.

AM

Took Griffin on his loop, then went back out.  I was gonna do 8 solo, but about 2 miles in it started to get pretty cold.  My face can't take much more abuse after Monday's insanely cold temps so I decided to pick up the pace and cut the run short.  Didn't get any splits, but it was a nice, comfortably hard effort.  Did some strength after my run.

 Run:

2 miles with Griffin, no watch

6.04 solo in 43:14 with the last 4 at a brisk pace.  Avg. 7:09 per mile.

Strength:

24 pull-ups and some core

AM

Hit the track at the gym for some cruiser 200's and some drills afterward.  I love running in circles!

Run:

1.5 warm-up

12 x 200m at 5:20 pace(HR was around 170) with 400m recovery(kept HR around 155)

1.5 cool-down

Strength:

2 sets of butt-kicks, high-knees, running backwards, and carioca.  30 push-ups, 2 x 10 sump squats, single leg squats, and running pose.

PM

LAte nigth last night, so took it easy today.  Went for a 1.5 hour hike with Griffin, while wearing an 8 lb. vest.

AM

Snowed a little last night, and the roads are pretty slick, so took Griffin on his loop, then back home for a killer workout.

Run:

2 miles with Griffin

Strength:

40 minute strength/cardio that included push-ups, dips, shoulders, lots of plyometrics, and core.  Avg. HR was 137. 

NOON

Went riding for 2.5 hours and did 2 hikes into the backcountry.  Conditions were a lot better than I thought they would be.

Wow, I am blown up today!  Just stretching and walking the dog.

AM  

 The weather decided to cooperate and not snow last night, so I was able to go for a longer run today.  Still pretty sore from Sunday, but not too bad.  Went out with Griffin, and then did an out & back to US 40 via river Rd.  It was a beautiful morning.

Run:

2 miles with Griffin no watch.

10 miles solo in 1:16:42, avg. 7:40 per mile.

AM

It's a winter wonderland in Midway, UT again!  We got about 6 inches of pretty heavy snow last night and it was snowing during my run, so had to bust out the trail runners for some grip.  Just cruised and listened to the falling snow.  Did a little strength after my run.

Run:

2 snowy miles with Griffin, no watch

4.2 snowy miles solo, no watch.  Avg. HR was 147

Strength:

30 push-ups, planks, side-planks, bird-dog, and chair pose

NOON

Did a hilly tempo on the Old Ranch Rd. loop counterclockwise during lunch.  Bluebird skies and 25 degrees, no wind.  Life is good. : )

Run:

2.35 warm-up (all up hill)

5 mile tempo in 34:18, avg. 6:52 per mile.  Splits were 6:47(Slight downhill to flat), 6:51(flat), 6:57(2 big hills), 6:53(2 more decent hills), 6:50(flat)

1.17 cool-down

8.51 total in 1:02:05, avg. 7:18 per mile.

NOON

Another perfect day in the mountains!  Did an easy run on the frontage roads around work, then 6 hill sprints towards the end.  Feelin good.

Run:

5.36 easy

6 x :07 second hill sprints w/ 1:50 recovery

1.08 easy

7.74 total in 59:23, avg. 7:40 per mile.

AM

Strong westward winds today, so did a bunch of crazy loops thru the neighborhoods. We got a little snow last night too which slowed the pace a bit.

Run:

8.02 miles in 1:01:13, avg. 7:38 per mile

AM

0 degrees this morning again, yay!  Decided to make this a cross train/go ski day, so that's what I did.  A little yoga and some core in the morning, and then a little ski tour with Griffin in the afternoon.  

Strength:

Core, warrior III, chair, and a few other yoga poses I don't know the names of.

Crosstrain:

1.5 hour splitboarding at Dutch Hollow

Restin up for the week.

AM

Ran 2 with Griffin and then off to the gym for some repeats. No new snow this morning so I was very tempted to just run outside, but I really wanted to run in shorts. 

I also wanted to wear my HRM because I have been doing this workout towards the end of my weeks, but this week it's the first workout I'm because I'm planning to run a 5k this weekend, but still wanted to fit this workout in somewhere.  My avg. HR was higher than it has been in past weeks, and I think it's because my muscles are tight from the rest day.  Usually I've been running for 3 days already before this type of run so everything is a lot looser. 

Based on today, I think body likes the routine of long run, easy day, tempo, repeats or strides, easy day, easy day w/ plyometrics, day off.  We''l see how consistent I can be with this. : )

Run:

2 miles with Griffin

1.5 miles warm-up,

12 x 200m about 5:20 pace with 400m recovery.  Avg. HR was 161, peak HR was 180.

1.5 miles cool-down

Drills:

2 sets butt-kicks, high-knees, carioca, stiff-leg, 10 forward & backward lunges

Strength:

30 push-ups

AM

Ran 2 with Griffin on his loop, then back home for some strength.  Will do a chill few miles at work.

Run:

2 miles with the dog, no watch

Stength:

30 push-ups, planks, side-planks, bird-dog, warrior III, and chair pose with some calf raises.

NOON

Ran the frontage roads around work.  Still a few icy patches, but such a nice day out!  Not warm enough for shorts, but those days will come soon enough.  Legs felt pretty flat and energy was down.  Better eat a good dinner tonight!

Run:

4.65 in 35:48, avg. 7:42 per mile.

AM

Felt way better today thanks to a large dinner last night that consisted of 2 slices of pizza, a fishsandwich, carrots, and a Luna bar for desert....yummy!  Took Griffin out, then did a some extra thru the neighborhoods.  It was 10 degrees when I left the house.

Run:

2 miles with Griffin, now watch

6.06 solo in 44:40, avg. 7:22 per mile.

AM

Lots of moisture in the air today, so had to finish half my run indoors.  No more frostbite!

Run:

2 on Griffin's loop, no watch

1 outside, no watch

3 miles on the treadmill.

AM

Took Griffin out on is loop about 2 hours before race time to get the blood movin.  It was 6 degrees here and fog, but by the time I hit Orem it was about freezing and sunny.  It felt so good that I ran in shorts!  

Of course about 50 people went out charging when the gun went off, which pulled me out a little harder than I had planned, but I was able to not get too excited and by the mile mark was in 5th place.  There was a gnarly hill about 2 miles in that turned my legs a little jell-o-ish, so I just focused on keeping good form until the end.  Thought I may have a chance on the 3rd place guy who was only about 10 seconds ahead of me thru the last mile, but I didn't have a kick to catch up.  Oh well, today was more of a fitness test than a race for me.

I feel pretty decent about my time given the course and I wasn't at 100% effort.  This time last year I ran the SLCTC 5k, which is an easier course, at about the same effort level and did it in 20:20.  So I think I'm in better shape in January this year than I was last year.  Gonna keep building basic aerobic capacity and overall strength for the next month and then work on more speed after that. 

Run:

2 with Griffin, no watch

1 warm-up w/ a few strides

3.03 in 19:29, avg. 6:26 per mile.  Splits were 6:09(flat), 6:24(flat, steep downhill, flat, steep uphill), 6:47(steep uphill to steady uphill), :09 for .03(no kick due to jell-o in the legs)

3.74 cool-down in 28:54, avg. 7:42 per mile, immediately following the race.

PM

1.5 hour ski tour with Griffin at Dutch Hollow. 

AM

Stayed out pretty late last night, so slept in today.  Did a bunch of yoga and balancing exercises when I got up and then went skiing in the afternoon.  Now a big salad for dinner.

Strength:

Plank, side-plank, bird-dog, warrior III, runing pose, chair, crow, and a few others.

Stretching and resting. 

AM

25 mph winds made it -5 this morning.  Needless to say after taking Griffin on his loop I did not want to run outside any longer.  Ran to the gym to ride the stationary bike after my run.

Run:

2 miles with Griffin, no watch and .25 out & back to the gym

Crosstrain:

Stationary bike for 1 hour.  Avg. HR was 137.

AM

This arctic blast has got to go.  -17 degrees today!!  I coward to the gym for a run on the treadmill.  Did a little progression so it kept things interesting.  At least it's better than not running. : )  Did a little extra after my run.

Run:

.25 to and from the gym.

6 miles in 44:30 on the treadmill at 1% incline.  Started at 8:00 pace and ended at 6:40 pace.  Avg. 7:25 per mile.

Strength:

30-push-ups, planks, side-planks, chair, running pose, bird-dog, and some kind of sideways leg extension thing.

PM

Wow, my second treadmill run of the day.  I had planned on running twice today, but last week thought I would be doing it outside.  Dare I say the treadmill was somewhat enjoyable today?

Run:

3 miles in 23:30, avg. 7:50 per mile.  Kept this one slow with no incline.

AM

A little chiller with Griffin to get the blood flowin.  I'm gonna run during lunch when it's supposed to be 20 degrees and sunny, which I'm expecting to be much more comfortable than the dark and -8 degrees is was this morning.

Run:

2.5 miles with Griffin, no watch.

PM

Old Ranch Rd. loop clockwise.  8 degrees and sum wind, but it's a beautiful sunny day.  Felt pretty fatigued the whole run, so just a short easy run on tap for tomorrow.

Run:

10 miles in 1:15:10, avg. 7:31 per mile.

AM

18 degrees this morning and no fog hooray!  This has been the most comfortable morning in a long time.  Great weather for an easy day.  Took Griffin on his loop, then ran the dinner time loop solo. 

Plus I just got a pair of Kinvara's to break in today!  Not the best choice for fatigued legs, but they'll be an awesome shoe for future runs.

Run:

2 with Griffin, not watch

4.20 solo in 32:34, avg. 7:45 per mile.  Avg. HR was 147.

Strength:

Core

PM

Did a chiller thru the neighborhood with Griffin.  Legs felt really poppy, which is a good sign for tomorrow.  5 miles for Griffin today, YEAH!

Run:

3 miles with Griffin, no watch

AM

Heber built a new rec center that has a .20 mile indoor track, hooray!  There are pro's and con's, but beggers can't be choosers right?  I like the size and it has huge windows on the one side for nice views of the mountains.  The downside is there are a bunch of tennis courts, basketball courts and mini soccer fields, so there are a few really congested areas.  It also has rather tight corners.  Overall I dig the size compared to the track in Park City(8.5 laps = 1 mile in Park City, while 5 laps = 1 mile here), it's also closer to my home, cheaper, and they offer complimentary locks for the lockers.  So I'm stoked on it.  go Heber!

Run:

2 snowy miles with Griffin, no watch.  Then off to the track.

1.6 miles warm-up

10 x .20 miles at 5:20 pace, with .30 mile recovery.  Avg. HR 159, Peak HR was 174

1.6 mile cool-down

Total of 8.2 miles in 59:25, avg. 7:14 per mile

Strength:

30 push-ups, 1 set of single leg squat, deep squat, & running pose.

Drills:

2 sets of butt-kicks, high-knees, carioca, and stiff leg

AM

Fatigued legs, strong headwinds, and icy patches made for a slow run. Oh well this is an easy day.  Took Griffin for a walk afterwards, then some yoga.

Run:

5.10 miles in 39:37, avg. 7:46 per mile.

Strength:

Planks, side-planks, bird-dog, warrior III, chair w/ calf raises, tree, boat, and some others. 

Restin up. : )

AM

Mother Nature reminded me again that it's winter in the mountains of Utah.  Succumbed to the treadmill once again with a little extra afterwards.

Run:

6.25 in 48:42 at 1% incline.  Avg. 7:47 per mile.  Avg. HR was 161

Strength:

30 push-ups and some core.

PM

A little chiller with Griffin.  The headwinds were freezing!

Run:

3 miles with Griffin, no watch.

NOON

Ran the Old Ranch Rd loop counterclockwise.  Wanted to do a 6 mile progressive tempo, but only made it 4.09.  My warm-up was all uphill and even 7:47 pace was feeling kind of difficult.  I almost aborted and just made it an easy run, but decided to see what I could do. Felt pretty good the first section, then bumped up the pace during the miles 3 & 4, which on this course are very hilly and this just gassed me.  Cut the tempo short and cruised for a bit.  I think I got a little cocky yesterday, and pushed too hard when I knew today would be difficult.  Oh well, live and learn!

Run:

2.32 up-hill warm-up,

4.09  in 28:14, avg. 6:54 per mile.  

3.74 cool-down

Total of 10.15 in 1:15:13, avg. 7:25 per mile.

AM

This cold has gotta stop!  Teens are gonna feel like a day on the beach compared to the temps we've been having this winter.  Much colder than I remember the past few years being.  It felt good to workout inside after my run. 

Run:

2 with Griffin, no watch

4.20 solo dinner time loop in 32:40, avg. 7:46 per mile.  avg. HR was 154.

Strength:

30 push-ups, planks, side-planks, bird-dog, chair w/ calf raises, leg extensions, running pose.

AM

Freezing cold once again.

Run:

2 miles with Griffin, no watch.

4.2 dinner time loop in 32:17, avg. 7:41. Avg. HR was 155.

PM

Griffin loop and and some extra.

Run:

3 miles with Griffin, no watch

AM

What a beautiful day to run!  Sunny, 15 degrees, no wind, new shoes...perfect!  Out & back to US 40 via River rd. plus dinner time loop. 

These Kinvara's are awesome.  Decent cushion for a longer distance like this and I could feel the weight(or lack there of).  These are my new long run shoes for sure.

 Run:

14.11 in 1:43:58, avg. 7:22 per mile.

AM

Crisp and sunny morning.  Ran Griffin on his loop, then looped thru the neighborhoods.  Legs felt pretty decent today given the long run yesterday.  I'm reading that as a good sign.

Run:

2 with Griffin, no watch.

5.16 in 38:34, avg. 7:29 per mile.

PM

Some yoga action

Strength:

Planks, side-planks, chaturanga, warrior III, running pose, chair, bird-dog, tree, and all that jazz.

Day of rest followed by a night out with the wife.  Happy Valentine's day!

AM

Griffin loop, then US 40 loop with part of the dinner time loop and 2 laps thru the parking lot.  I wanted to hit 15 miles, but was coming up short, hence running thru the parking lot.  Gotta make the most of it now since we're supposed to get a 3-day storm rollin in.  

The run itself was great!  legs felt sluggish the first few miles, but loosened up after the first 2 miles.  Hoping to hit 60 miles this week....weather permitting.

Run:

2 miles with Griffin, no watch.

13.27 miles solo in 1:39:46, avg. 7:31 per mile.

AM

Warm & windy.  Griffin loop then dinner time loop and some bonus.

Run:

2 miles with Griffin, no watch

4.20 solo in 33:08, avg. 7:53 per mile.  Avg. HR was 158

Strength:

30 push-ups, core, 2 x 10 single leg squats, deep squats, and some leg kick out thing.

PM

2 insanely windy miles with Griffin.  I was probably doing 12 minute miles into the wind.

Run:

2.10 with Griffin, no watch

AM

Last night's storm made for slushy streets and snowy sidewalks.  Needless to say it was slow going, but the fresh coat of white made for some pretty scenery.  Strength after run.

Run:

2 miles with Griffin, no watch.

5.25 in 41:21, avg. 7:52 per mile.  Avg. HR was 156.

Strength:

30 push-ups, planks, side-planks, running pose, chair, and tree.

PM

Another 3 with Griffin

Run:

3 miles with Griffin, no watch

NOON

Went for a low-threshold run on the Old Ranch Rd loop counter-clockwise.  Thought I could average around 7:00 pace for the entire run, but the wind proved to be an awesome force.  First 2.25 miles climb about 300 feet and with 15 mph headwinds was just brutal.  So I said to hell with the pace and just keep the effort honest.  Every turn was headwind...it was coming from everywhere!  A little over 8 miles in there in an under pass for I-80 the had ankle deep water and ice, so I knew my pace was about to suffer even more as I didn't want to slip and getting wet feet was inevitable.  so I just cruised thru the icy cold water and took it in.  I think had there been no wind to contend with, I would have averaged around 7:05 to 7:10 pace.  Darn!

Run:

8.38 hilly and windy miles in 1:01:36, avg. 7:21 per mile

1.71 cruiser miles in 13:17, avg. 7:47 per mile

10.09 total in 1:14:54, avg. 7:25

AM

Chiller to US 189 and part of the dinner time loop.  Came up about .05 miles short of 8 so went thru the parking lot a little.  Did a light workout after my run.

Run:

8 in 1:00:25, avg. 7:33 per mile.

Strength:

12 pull-ups and some light core.

PM

1.5 hour hike at Dutch Hollow with Griffin. He loves the snow!

PM

Was gonna ride this morning, but received multiple texts that the resort was overwhelmed with tourists here for President's day.  So just stretched a little and then took the wife to see "the King's Speech"  It was a pretty quailty fllick and I highly recommend it.  Great acting and I like that it's based on a true story.  Anyway, decided to burn off all the popcorn I had eaten, so did US 189 out & back with part of the dinner time loop to make it a full 8.  Legs felt a little dead, but tried to keep the pace a little faster than usual.  Did some extra after my run.

Run:

8 miles in 58:28, avg. 7:18 per mile.

Drills:

2 sets of butt-kicks, high-knees, carioca, and stiff-leg

Strength:

30 push-ups, planks, side-planks, sumo squat and tree pose

Restin up today.  It's supposed to snow quite a bit this week, so may back off the running mileage and add in more cross training.

AM

Had to wait a little to run for it warm up this morning...no more frostbite!  Luckily my work is cool and let me come in late.  Still pretty cold thru the first hour, but not too bad thanks to good layering.  A few ice patches and more traffic than I'm used to, but overall happy to run this distance and fell like I was just cruisin.

Run:

16.13 in 2:03:07, avg. 7:37 per mile.

AM

Griffin loop with Griffin and dinner time loop counter clockwise.  Legs felt pretty heavy, otherwise was a nice run.  Strength after my run.

Run:

2 with Griffin,no watch

4.20 solo in 32:23, avg. 7:42 per mile.  Avg. HR was 153

Strength:

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

PM

Griffin loop and a little extra.  Added .10 to the run because I forgot to pick-up his poop bag.  I'm not the type of guy that let's his dog crap in other people's yard.

Run:

3.1 miles with Griffin, no watch

AM

 windy this morning, but no snow yet.  some strength after my run.

Run:

2 with Griffin, no watch

4.20 solo in 32:08, avg. 7:39 per mile.  Avg. HR was 154.

Strength:

15 pull-ups, core, and leg extensions.

PM

Second run outside of work.  Just barely missed the snow. :)

Run:

3.67 in 28:01, avg. 7:38 per mile.

NOON

Snowed a lot so hit the gym during lunch.  Legs felt really heavy and my stomach's kind of messed up, but did ok.  Did some strength and drills after.

Run:

1.10 to the gym,

2 - warm-up,

8 x 400m @ 88 second per lap w/ 400m rest

2 cool-down w/ drills

1.10 back to the office

Strength:

30 push-ups, 2 x 10 running pose, deep squats

Drills:

2 sets of butt-kicks, high-knees, carioca, backwards running

AM

Snowy and slushy today, but at least I could still run outside.  Ran the dinner time loop with 2 extra laps around the block. 

Run:

8 miles, no watch

PM

Out pretty late last night, so decided to wait for the sun to come out and warm things up.  Today is the first day this ear that I didn't ahve to run with a beanie!  Ran US 40 via River rd. out & back.  Felt kinda crappy, but things picked up towards the end.  Didn't get my splits for the last few miles, but was definitely giving an honest effort.

Run:

9.97 in 1:12:56, avg. 7:19 per mile.

Just stretchin.

3 PM

Too cold this morning for a long run so waited till later.  No beanie and no gloves today!  Did the US 40 loop with 2 miles of the dinner time loop.  My legs wanted to run today sopicked it up once I hit the turn onto US 40.  Not sure of splits, but the pace field on my Garmin was reading 7:05 to 6:40 for the last 7 miles or so.  I think my base cardio is doing very well, I just need to start working on some intervals to get the leg speed.

Run:

12.63 in 1:30:53, avg. 7:11 per mile.

2 with Griffin, no watch

AM

Legs felt heavy after yesterday's run so kept it chill on the dinner time loop.  Did some strength after.

Run:

4.20 in 33:21, avg. 7:56 per mile.  Avg. HR was 148

Strength:

30 push-ups, planks, side-planks, core, warrior III, chair w/ calf raises, tree

PM

Chiller with Griffin.

Run:

3 with Griffin, no watch

AM

Balmy morning which is better than cold.  Dinner time loop slow.  My hamstrings and glutes were suite sore today.  Hopefully they'll be feeling better tomorrow.

Run:

4.20 in 32:52, avg. 7:49 per mile.  Avg. HR was 154

Strength:

45 push-ups, core and leg extensions.

PM

3 slow miles with Griffin.  My legs feel like crap!

Run:

3 with Griffin, no watch.

NOON

Ran during lunch today on the frontage roads by my work.  My legs feel really sluggish, which I think is from not recovering properly on Tuesday.  Need more protein!  And not veggie or dairy protein, I need the kind of substance only red meat can offer.  Anyway, It was pretty windy and did some intervals all into 15 mph headwinds, so I feel pretty god about just completing the workout with some degree of success.  On a really good note, it was sunny and warm, so no hat or gloves required again today. : )

Run:

2.60 warm-up,

4 x 4:00 in the 6:20 - 6:28 pace range w/ 2:00 recovery,

4.22 cool-down

Total was 10.08 in 1:15:07, avg. 7:27 per mile.

1 PM

Had a big dinner last night which consisted of a 1/2 pound burger, then went out dancing with Lacy and a few freinds.  Good thing I have the day off so I slept in before going running.  Ran Griffin's loop, then out & back to US 189.  Did some core after.  My shoulders are a little sore, so no arms/pecs/shoulder workout today.  I'm also retiring my Guide Blue's today because the treads are just super worn down and they're not acting like a shoe with that much cushion should.  736 miles and they did a great job.  I love Saucony shoes!

My legs do feel better today, but still somewhat slow.  I think I just need to start adding in some speed work along with better recovery after my hard days and they'll come around. 

Run:

2 with Griffin on is loop, no watch.

6.03 in 45:09, avg. 7:29 per mile.

Strength:

tuff core workout

AM

Decided to start doin some hill sprints, so today was my first day.  Did 4 on a steep incline by my house.  It was nice to mix it up from doin all the easier runs lately.

Run:

2 with Griffin on his loop, no watch.

2.28 out to "the hill"

4 short hill repeats w/ 2:00 walk inbetween

3.35 back

Chillin, stretchin, and dealin with car issues...hooray!

AM

Lots to do today and it was supposed to snow, so took Griffin out for a little bit before heading into work.  I'm gonna run later when hopefully the weather will be nicer.

Run:

3 with Griffin, no watch.

PM

Took Griffin on his loop, then home to change into my racing shoes for 5 x .50 on the 100S trail.  Went home after to change back into my gides for a cool down. 

Things went pretty well.  I was a little more fatigued than I would have liked to have been, but I think that may have been from sitting at work all day. 

Run:

2 with Griffin, no watch,

.74 to the trail,

5 x .50  at 5:52 - 5:58 pace w/ 1:45 recovery,

3.89 cool down

Total of 7.84 solo in 58:04, avg. 7:24 per mile.

AM

Decided to run during lunch today, so did some stretching and strength before work.

Strength:

30 push-ups, planks, side-planks, warrior III, tree

NOON

Nice run on the frontage roads by my work.

Run:

6.48 in 48:59, avg. 7:34 per mile

AM

Made this morning hill sprint day.  Did some drills before running uphil and some strength when I got home.

Run:

2.30 warm-up,

Drills & 4 steep hill sprints w/ 2:00 recovery,

2.70 cool-down.

Strength:

12 pull-ups and core

PM

X Train:

30:00 on the stationary bike.  Avg. HR was 128

AM

Warmed up on 100S, then did a tempo on the dinner time loop starting in front of my condos. Legs didn't feel very good at first , but 1/2 mile in things evened out.  Felt pretty decent the entire time.  Kept the cool-down peppy.

Run:

1.95 warm-up,

4 mile tempo in 26:24, avg. 6:35 per mile.  Splits were 6:42, 6:47, 6:31, 6:25,

4.17 cool-down

Total of 10.12 miles in 1:13:32, avg. 7:16 per mile.

AM

Took Griffin on his loop, then out & back to US 189.  Wore my HR monitor since I know the mileage and was suprised to see my HR was that low for  decent pace after yesterdays workout.  I reading that as a good thing.

Run:

2 with Griffin, no watch

6 solo in 45:05, avg. 7:31 per mile.  Avg. HR was 152.

Strength:

30 push-ups, 30 dips, core

Gonna switch up the running schedule and legs were kinda feelin it today, so just hung out.

AM  

Had to get my run n early this morning, and unfortunately it ws very dark thanks to daylight savings. :(   Did some speedwork which went ok, but tweaked the inside of my right ankle a bit.  I'm walking fine, so hopefully it will go away soon.

Run:

2 with Griffin, no watch

.49 to the trail,

2 x .12 miles @ 5:20 pace w/ 1:45 recovery,

2 x .25 @ 5:40 pace w/ 1:45 recovery,

2 x .28 @ 6:00 pace w/ 1:45 recovery (these were supposed to be .50 miles, but it was so dark I couldn't see the ground and it thru me off),

2 x .50 @ 6:00 pace w/ 1:45 recovery(Made myself run these even without being able to see the ground)

2 x .25 @ 5:40 pace w/ 1:45 recovery,

2x .12 miles @ 5:15 pace w/ 1:45 recovery,

2.37 cool down

PM

X train:

Stationary bike for 30:00.  Avg. HR was 116

AM

Very nice lazy morning.  My ankle felt good while running, but a little agitated afterwards.  Will probably adjust the plan for tomorrows run to make sure this doesn't turn into something serious.

Run:

2 with Griffin on his loop, no watch,

4.20 solo on the dinner time loop in 32:31, avg. 7:44 per mile.  Avg. HR was 155

Strength:

30 push-ups, planks, side-planks, bird-dog, tree, chair w/ calf raises.

PM

X train:

Stationary bike for 30:00.  Avg. HR was 122

AM

Perfect morning to run!  Low 40's and cloudy made for good temps to keep the pace upbeat.  Did the Wasatch State park loop with 2 extra miles to make it 10+.  Did a fast mile @ mile 5, which felt quick and relaxed.  Kept the pace at sub 7:00 for the last mile as well.

I did today's run instead of a tempo because of how my ankle felt after Monday's run.  I also ran in my Tangents for some support instead of my Kinvara's as I suspect the fast running in a neutral shoe is the main reason for my ankle pain.  Ankle felt great the whole run and afterwards.  hopefully that the end of that. : )

Run:

10.28 in 1:15:22, avg. 7:20 per mile.  Did mile 6 in 6:12....felt great!

AM

Did some strength before running today, because I had to drop my truck off at Ken Garff collision repair, so ran to work from there.  Stopped at a hill halfway for some hill sprints and drills, then continued on.  Streets were nice and slippery today.

Strength:

30 push-ups, planks, side-planks, bird-dog, chair, and running pose.

Run:

2.67 warm-up,

2 sets of butt-kicks, high-knees, carioca, and backwards running.  4 sets of hill sprints,

2.56 cool-down

PM

Ran back to the car shop from work.  My door is fixed...hooray!

Run:

5 miles to the shop, no watch.

AM

Wow, what a great run today when I thought it was gonna be a total dud.  I didn't eat enough yesterday, got a poor nights sleep, and had stomach issues this morning.  Kept the pace slow for the first 2 miles, then I had an emergency pit stop...ahh that's better!  After that things felt good, and then great!  I did the US 40 loop with 2 miles of the dinner time loop, and was able to keep the pace sub 7:00 the last 7.38 miles of the run.  I think part of this is from the hill sprints I have been doing over the last 3 weeks.  I only do 4 short reps all out, but the next day my legs feel strong!  I think these are now a permanent part of my running routine. 

Run:

5.30 miles avg. 7:41 pace,

then 7.38 miles avg. 6:56 per mile.

Total of 12.68 in 1:31:56, avg. 7:15 per mile.

2 miles with Griffin for a cool-down

2 hour hike with Griffin at Dutch Hollow.  That's about it today.

NOON

Anyone watch the NYC half today?  What a race!  I've been watching some Mo Farah footage lately and that guy makes me want to run.  Seeing him and Geb sprint to the finish was an awesome sight.  I think Kara is back in action as well.  Great to see her run so strong!

Anyway, ran to US 40 out & back via River Rd.  Legs felt stiff and breathing a little labored, but was moving at a decent clip thru the hills.  Picked it up towards the end to get things moving.  Did some drills and strength after.

Run:

8.02 cruisin,

then 1.57 in 10:34, avg. 6:43 per mile

Total of 9.59 in 1:09:44, avg. 7:16 per mile

Drills:

2 sets of speed skater and ski hop

Strength:

30 push-ups and core

AM

Really windy today, so hit the PC track.  Took Griffin out for 2 miles before heading over.  Legs didn't have very good pop, but these were also the longest intervals I've ran on a track in a long time, so I think all the turns maybe sucked some life out of them?  Pretty happy with the workout overall.  Did some strength after.

Run:

2 with Griffin, no watch,

.50 warm-ups w/ drills,

2 x 1 mile @ 6:15 pace w/ 300m rest,

2 x .50 mile @ 6:00 pace w/ 300m rest,

4 x .25 mile @ 5:40 pace w/ 300m rest, did the last one @ 5:20 pace,

2 mile cool-down

Strength:

30 push-ups, 2 sets single-leg squats and running pose.

PM

X train:

Stationary bike for 30:00.  avg. HR was 122

AM

Very slow morning.  Icy roads and felt pretty sluggish after yesterday.  Griffin loop, then dinner time loop, with a little extra after.

Run:

2 wtih Griffin, no watch.

4.2 solo in 33:39, avg. 8:00 per mile.  Avg. HR was 152

Strength:

Planks, side-planks, bird-dog, chair, and tree

AM

4 mile tempo on the dinner time loop.  I decided to do a plus 1 after the tempo, but my legs didn't have it in them.  I thought my pace was suckin so I stopped .37 miles into it without even checking my time!  Just bein lazy I guess.  I'll give it another go next tempo.  Overall it was a successful workout and a beautiful, sunny morning to run.

 Run:

1.95 warm-up,

4 miles in 26:22, avg. 6:35 pace.  Splits of 6:41, 6:42, 6:33, and 6:25, w/4:00 rest,

.37 miles @ 6:11 pace,

3.77 cool-down.

Total of 10.53 miles in 1:16:41, avg. 7:17 per mile.

PM

X train:

30:00 on the stationary, avg. HR was 116.

AM

Felt pretty lathargic today.  Wind and over cast skies the day after a decent run will that I guess.  Did Griffin loop, then out for some hill sprints.  No watch for the entire run.

Run:

2 with Griffin, no watch

2.30 warm-up,

Drills and 4 hill sprints,

2.70 cool-down.

Strength:

30 push-ups, planks, side-planks

AM

Felt really tired this morning and the winds were nasty due to a storm about to roll in, so kept the pace pretty easy.  Ran the US 40 loop with 2 miles of dinner time loop.  Looking forward to a rest day tomorrow.

Run:

12.64 in 1:33:44, avg. 7:25 per mile.

Rest day today.  The outside of my right lower calf is really sore.  I kinda tweaked it on Thursday jumping over a pothole.  Hopefully it doesn't develop into something worse.  

2 hr hike with Griffin at Memorial hill.

AM

Snowed a bit this morning so just 6 easy on the treadmill to get thigns moving for the week.  My right calf/ankle feels unstable when I'm just walking around, but running is fine.  I guess that's a good thing. :)  No lateral movements or anything till it feels better though. I'm also cutting back on cross training till the half in 3 weeks to try and freshen up for some faster running.

Run:

6 treadmill in 45:12, avg. 7:32 per mile.  Miles 2 & 4 @ 1% incline

AM

Hit the gym today since it snowed last night and didn't want to wipe out on some ice.  Plan was a cut-down, but didn't feel like running hard for the 800m portions, so did some extra 400m instead.  Did some drills during cool-down.

Run:

2 mile warm-up w/ strides,

2 x 1600m @ 6:15 pace w/ 300m rest,

12 x 400m @ 5:40 - 5:48 pace w/ 175m rest,

2 miles cool-down w/ 2 sets of butt-kicks, high-knees, carioca, & backwards running.

PM

Little run with Griffin.  Legs felt poppy from the faster running this morning.

Run:

2.5 miles with Griffin, no watch

AM

Beautiful, crisp morning.  Feel pretty good after yesterday, but legs a little tired.

Run:

2 with Griffin, no watch,

4.20 solo dinner time loop counterclockwise in 31:24, avg. 7:28 per mile.  Avg. HR was 153

Strength:

30 push-ups and core

AM

I decided to do some intervals at half marathon pace today on the 100S trail.  Decided to do intervals instead of a tempo so I could get closer to my target pace.  My legs didn't have the power I wanted, which I suspect is from Monday.

Run:

1.98 warm-up,

5 x .75 miles @ 6:04 to 6:18 pace w/ 1:45 rest,

3.69 cool-down.

Total of 10.20 miles in 1:14:59, avg. 7:20 pace.

NOON

6.14 incredibly windy miles on the frontage roads by work.  I decided to run later today because I was out late last night.  Will probably do some core tonight.

Run:

5.38 windy miles,

Stop at Subway,

0.76 miles back to the office,

Eat a foot-long Oven Roasted Chicken. 

Total 6.14 windy miles in 47:18, avg. 7:42 per mile.

PM

Strength:

30 push-ups & core

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

30 push-ups, planks, side-planks.  Then we went snorkeling!

AM

Ran aroud the marina and some soccer fields.

AM

Ran around the marina and soccer feilds, then went to some beach with a couple crazy steep hills. 

30 push-ups, planks, side-planks, bird-dog.  Time to leave Mexico behind : (

Didn't get home till today and have a bunch of work to catch up on before tomorrow.

2 PM

Went to the gym once work settled down.  Did some drills and plyometrics on the track then headed out for a cool-down.  I can tell I haven't done some of these exercises in a while.  My right quad is hating me now!

Run:

2 miles to the gym,

2 sets carioca, butt-kicks, high-knees, 60m sprints, bounding, forward and reverse lunges, and jump squats.

3.25 back to the office.

AM

Discovered my dog relieved himself in our guest room about 5 minutes before heading out for a run, so that foiled my morning plans a bit.

Strength:

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

NOON

Really chill on the Willow Creek trails with some work buddies.  My quads are feelin it today!

Run:

7.15 in 57:22, avg. 8:01 per mile

AM

My right leg is super tight and sore today, so rode the stationary bike today.  This really sucked because the weather was absolutely perfect.

 Xtrain:

45 minutes on the stationary bike.  Avg. HR was 125

AM

Legs still feel crappy today so did some stretching light core .

AM

 right leg feels much better today, but still only about 70% of what it should be.  I took some Ibuprofen Wednesday night and yesterday, which I'm guessing is the main reason for it feeling better.  Ran the dinner time loop to get things moving.

Run:

4.20, no watch

PM

Strength:

30 wide push-ups and core.

AM

Leg feels much today.  I'm gonna keep the pace chill to try and maintain some good shape before the relay next weekend.  Went on the Griffin loop, then Soldier Hollow loop counter-clockwise.

Run:

2 with Griffin, no watch

7.05 in 52:33, avg. 7:27 per mile.

Lazy day with the wife and dog.

AM

Ran with Griffin, then to Wasatch State Park and back.  Lots of big hills which I wanted to get in before this weekend.  both of the legs I'm running in the relay have a big climb, then steep decent.  Good news is that my quad feels 100% again! : )

Run:

2.5 with Griffin, no watch

9.27 hilly miles in 1:09:56, avg. 7:32 per mile

PM

Strength:

30 push-ups, core, 2 x 10 standing good mornings

AM

Ran up 100S to 40 to 1000S, then around the neighborhood and Provo river trail.  Kept the pace relaxed and just wanted to get some time on my feet.

Run:

8.37 in 1:03:27, avg. 7:34 per mile

1PM

Guess what?  IT'S SNOWING!!  I think we're just gonna have winter all year.  Ran to the gym for some rowing, then back to work

Xtrain:

1 mile to the gym,

15:00 on the erg,

1 mile back to the office.

AM

Ran 100S to 40 andwent North to 600, then just around the neighborhoods.  Picked it up for .50 miles @ 6:30 pace.

Run:

8.28 in 1:01:04, avg. 7:22 per mile.

PM

30push-ups, core, 2 x 10 standing good mornings.

AM

Decided to get get some good non-impact training in today.  Ran 2 with Griffin as a warm-up.

Run:

2 on Griffin's loop, no watch

Xtrain:

A myriad of yoga holds - legs, core, and arms

AM

Cold rain this morning.....what the hell.  Utah is supposed to be one of the driest states in the country!  I must be getting low on vitamin D.

 Ran 100S to 40 to 1000S, then just around town and on the Provo River trail.  

 —

Light drills,

8.42 w/ 4 strides in the middle in 1:03:26, avg. 7:32 per mile.

AM 

Ran a local relay in town with some freinds.  I ran this on a team for my company last year & placed 3rd overall, but people had other plans this year, so I ran with some freinds and made it more about fun than competition.  We even wore costumes themed after Alice in Wonderland.  M wife was on the team too and she and I were dressed as Tweedle-Dee and Tweedle-Dum....guess who was Tweedle-Dum?: )  It was great to see her push herself as she was recruited about 5 days before the race and ran the second hardest legs of the course. It's a big hill climb up to the Uta Olympic Park and must ascend about 300 to 400 feet in the last mile.  Way to go Lacy!  

Leg 4  3.68 miles  642 feet vertical  824 feet descent

Thsi leg was rough, but really fun.  It climbs 444 ft. in the first 1.34 miles, then plunges 711 ft. over the next 1.57 miles, then flattens out before another 177 ft ascent over .50 miles to the exchange.  Really varied terrain, but I was able to hold 8:30 pace on the uphill and 5:40 on the downhill, so I was pretty stoked on that.

Leg 9  5.99 miles  462 feet vertical  682 feet descent

I didn't get any splits for terrain changes on this leg.  It's flat for about 1 mile, then does most of its climbing over the next 1.60 miles, half of which are on road, then turns to trails on the Round Valley trail system.  The next 2.20 is trail coming down into a neighborhood and then is realtively flat the reat over the way on paved trails.  2 factors here made it not so fun....headwinds and lots of mud on the trails.  I was rockin thru the first section, but about.50 miles from the top of the trail is when I hit mud.  I tried to maintain pace coming down and almost wiped out a few times because of the slippery conditions.  After leaving the trails It felt like I had bricks on my feet from the mud, and I had to push into the wind until the exchange.  Still a really fun run though, and great course!

So it was a good run with fun people on a beautiful sunny day in the mountains.

Some stretching and protein.  My shins are sore!

AM

Took 100S to 600W, then on some very flat dirt roads and finished with the dinner time loop.  Took it easy since my shins and calves still feel a little blasted from Saturday.  Just a good morning to be out running.

8.40 in 1:05:07, avg. 7:40 per mile.

AM

Calves and shins still a little sore, but better than yesterday.  Still taken it easy.  Ran 100S to 40 to 189 to 600W and finished on the Provo River trail.

8.27 in 1:02:48, av.g 7:35 per mile

PM

A little strength

Planks, side-planks, chituranga, fire hydrant, chair, sumo, running pose, and a few others

AM

Trying to workout different muscle groups and get some non-impact exercise, so opted for the bike this morning.  Will head out for a slow run this afternoon.

Stationary bike 30:00 minutes, avg. HR was 119.

11AM

Decided to go before lunch since it's supposed to get warm today....65 degrees!  Did a loop around Willow Creek and a little by the office.  Goal was to keep the pace very relaxed and then do a .25 pick-up at 5 miles. 

5.50 w/ .25 in 87 seconds @ mile 5.  Total run time was 43:00, avg. 7:49 per mile.

AM

Great workout today!  Ran Griffin on his loop, then went to the River trailhead for some drills.  I did 2 sets with the second set half the reps/distance of the first.  I mainly just want the legs popping, but not overly worked before this Saturday.  Ran easy up 100S and around the neighborhoods after.

2 with Griffin, no watch,

2 sets XC skier, ski hop, speed skater, carioca, butt-kicks, & power skips,

6 in 45:03, avg. 7:30 per mile.

PM

30 push-ups, core, 2 x 10 standing good mornings

AM

100S to 40 to 189, then thru the neighborhood.  Legs felt pretty sluggish, hopefully they'll wake up for tomorrow.

8.02 w/ 4 strides in the middle.  Run time was 1:00:50, avg. 7:35 per mile

AM

Decided to run a local race today.  They offer a 5k & 15k option and both have few big climbs and is around 6,000 ft elevation.  I was originally gonna do the 5k, but a long moderate-intensity pace sounded better than a short high-intensity pace, so I went with the 15k.  There was a smaller crowd than last year because you couldn't register until 3 weeks ago.  Here's how it went down:

Ran 1.47 warm-up with some strides an hour before the race.

Mile 1  6:21  The race starts with a .50 climb, then has a decent drop.  I tucked in behind the second lead group and surged ahead once we crested the hill.

Mile 2  6:19  Pretty decent downhill.  I held back because I knew hard terrain is coming up later.  At this point the 2 leaders are way out in front and I'm about 10 seconds off the back of a girl in Runner's Corner apparel and a younger track looking kid.

Mile 3  6:24  Hit a steep fast climb. then turn onto the main street in Midway, goin toward Memorial Hill.  About halfway thru the young kid stops and doubles over in the grass...I think to puke.  I ask if he's ok when I pass and he just waves and nods his head.  That's a wrap for him.

Mile 4  7:05  We turn onto the road to Memorial hill and climb the bottom half.  total gain was over 200 feet and breathing is labored.

Mile 5  6:42  Up the second half of Memorial hill and back down.  I'm slowly reeling in the Runner's Corner girl.  I hold back a little on the downhilll because there are more hills a few miles down the road.  Gain 112 ft  Drop 123ft

Mile 6  6:30  The last half down Memorial and into the neighborhood.  My legs are jello and the girl is still ahead.  She actually stopped to ask which way the course went and we were side by side, but she sprinted ahead and resumed our 10 second gap.

Mile 7  7:02  I'm feelin pretty wiped and so is the girl in front of me as the gap between us is staying the same.  This mile climbed 101 feet.

Mile 8  7:07  Flat and another big hill.  I just trying to hold it together!  Total vert was 171 feet.

Mile 9  6:52  This section is rolling and I have no kick in me, but breathing is settled down somewhat.  The girl is starting to pull away.  Gain 71ft Drop 80ft

Last .31 in 1:48 (5:50 pace)  I try to kick in a bit, but this is all I can muster.  Gain 16 ft Drop 47ft

Total vertical Gain 862ft  Drop 834ft 

Overall I'm happy with how it went.  No real speed work lately as I'm just trying to build general strength now, and my legs aren't full recovered from last Saturday, so this was perfect for today.  I also got $25 for being the 3rd place male which is always nice.

 Lacy ran the 5k and did pretty well.  She was still a little beat from last weekend, but said she felt strong towards the end.  We went to Park City about 2 hours after the race because she had an appointment, so I ran a 4 mile cool-down.  Now time to fire up the grill and enjoy a long weekend.....with a few more runs of course. : )

I don't really feel beat up today, but I'm still gonna take the day off.  Went out to eat with Lacy and then to a book sale where I read lots of material on nutrition.

AM

Gotta love paid holidays!  The weather sux, so I won't be going for an afternoon bike ride. : (  That's ok because this weather is ideal for longer runs. : )  Ran 100S to 40 to 189 then around the dinner time loop and up into town.  Lots of looping today.

12.21 in 1:32:06, avg. 7:32 per mile

AM

Ran Griffin on his loop, then up 100S and into the Dutch Field neighborhood.  Legs felt peppy today, but my left foot did not like the 12+ miles yesterday in a neutral shoe.  That was a mistake.

2 with Griffin, no watch,

6.07 in 45:01, avg. 7:25 per mile.

1PM

got my new Tangents in the mail so broke them in on my way to the gym.

1 mile to the gym,

4070m in 20:00 on the ERG @ setting# 5,

1 mile back to the office

AM

Soldier Hollow loop counter clockwise with some strides in the middle.  finished on the Provo River trail.

8.31 w/ 4 strides in 1:02:05, avg. 7:28 per mile.

PM

30 push-ups, core, 2 x 10 standing good morning, forward & reverse lunges

AM

Ran to Memorial hill for some hill repeats, then ran Griffin for a cool-down and to keep breakin in the new shoes.

1 mile to Memorial,

1 set of XC skier, ski hop, speed skater, carioca, power-skips, and butt-kicks,

6 x :30 second hill repeats w/ 2:30 rest(not sure of the actual distance, but .10 per repeat sounds about right.),

1 mile home, than 2 with Griffin on his loop.

AM

Ran 100S to 40 to 600N, then around some flat dirt roads.  Did a pick-up once I hit 40(about 2.25 miles into the run) that felt very smooth.

8.28 miles w/ .49 in 2:55 (5:58 pace).  Total run time 1:02:29, avg. 7:33

PM

30 push-ups, core, 2x10 standing good mornings, forward & reverse lunges, kick-out 

AM

In the groove today.  Ran River Rd to 40 to 189 to 600W and back, then saw Lacy out with Griffin and I wanted to run at leat 1:45, so finished up in the grass in front of my house with Griffin chasing me.  A fun way to end a nice, log run.   I'm gonna call this my Big US 40 loop. 

 So I felt rather poppy today and moving at a decent clip was pretty easy for this duration.  Here's why I think I went faster than usual with a run that was almost twice as long as my regular runs:

1)  Increased mielage over the past few weeks

2)  Hard, long-ish runs over the past 2 weeknds on difficult, hilly terrain.

3)  Small strides and pick-ups on a few easy runs during the week, and keeping the overall pace easy.

4)  Running on the dirt shoulders of roads for about 4 of my runs per week made running on the pavement today feel very smooth.

5)  Focusing strength on my glutes and lower back during my strength workouts and with the rowing machine, hill srints, and drills.  I think this is my weakest area and my body is responding well to the workouts.

6)  Mental stimulus from watching Mo Farah win the Pre Classic 10k last night and trying to mimick his form on my run.

14.48 in 1:45:00, avg. 7:15 per mile.

Walkin around town with Lacy and Griffin.  Made a stop by the ice cream parlor...it was tasty.

AM

100S to 600W to the farm roads for 8 x :30 second fartlek style repeats.  Then tacked on another 5 thru the neighborhood.  My pacing was kinda slow for the repeats, but I think it may have been to running on loose dirt.  Also the first few were the slowest and pace gradually got faster.  Overall a really beautiful morning.

10.04 w/ 8 x :30 fartlek @ 5:50 to 5:20 pacing.  Total run time was 1:15:36, avg. 7:31 per mile.

AM

Yesterday I was feeling like I should run some hills today, then last night I decided I would run a hard effort, but not quite tempo...just a steady pace.  I ran my Wasatch State Park loop today and am super stoked with the pace I was able to hold.  I had to tack on a few small loops at the end so my run time would be at least an hour.  Gotta love days like today!

8.89 in 1:00:53, avg. 6:51 per mile.

1PM

A couple easy miles and some rowing.  Still breaking in the new shoes.

1 mile to the gym,

4170m in 20:00 on the ERG @ setting# 5,

1 mile back to work

AM

Feelin yesterday's run today, but ws still able to squeeze in a few strides.  Ran 100S to 40 to 1000S, then tacked on part of the dinner time loop and finished on the Provo River trail.

8.06 w/ 4 strides in the middle.  Total run time 1:00:12, avg. 7:28 per mile.