Live till you die

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.