fueled by M&M's

late night running around lehi.  perfect running weather.

3.5 on the TM

4.5 on the indoor track at the lehi legacy center.  i don't know why i usually use the TM's, running on the track is a lot more fun.   After stretching for 10min I ran home for another 2.5.

Giving myself 1mi since my blog isn't setup for biking miles.  I opt'ed out of running today and went mountain biking after work up South Fork.  For you Utah County MTB folks, it looks like there's still a bit too much snow above the 5th grade camp to bike the entire figure 8 trail.  Wait another 1-2 weeks and the full trail will be clear.  It was really nice to get out and do something other than running for exercise.  I don't think it's the biking but my legs having been feeling pretty hammered for last few days.

1+ hr of  biking around Town.  No running today but at least I pushed pretty hard on the bike.

Had a great day of running, glad I woke up early.  I went out with 2 of my neighbor friends at 6am.  The temps were a bit cold at first but ended up being perfect running weather.  We found a new 10 mile loop that is going to be my favorite loop to run from my home.  I'll have to post the course later today, the route has a few minor uphills which is nice since I'm usually not getting any elevation gain. 

After stopping by the house for a drink I ran another 5mi to get close to my training schedule mileage.  The last 5 made my hips ache, I'm not sure what's up with that. I've never had that sort of minor pain before while running.

running w/ the dog

RL is kicking my butt & short on time so i did a late night 3 mile speed test run.  ran 3 in 8:15 and then 1 mile cooldown.

My first off road running adventure from Cedar Hills to Lehi.  I had a few off road miles following a construction road over a newly buried canal, ran down a dirt hill and ended up on the Tri-Cities Golf course on hole #4, but luckily it was 9pm and the golfers were done for the day so I ran across the course to hole #8, jumped a fence and back onto the roads.  Then some winding through some nice quiet neighborhoods in AF, under I-15 and then wrapped up with a few dark miles on Lehi farmland backroad hitting a few waves of cow and skunk smell.

http://www.gmap-pedometer.com/?r=4504605 

i'm going to call todays run "fast" miles but i was going pretty slow..

6 miles at the track.  I was running around 9min miles and having a really hard time breathing.  i didn't get much of a workout but I couldn't get enough air to run much faster.  my wife had a big time asthma attack last night after we watched our daughters windy softball practice so maybe something is in the air.

i decided to skip getting a Garmin and i purchased a Nike+ Tom Tom gps watch! From what I've read it sounds like the watches were buggy at first (released a month or two ago) but my watch came with the 3rd firmware update and it's working great!  The GPS is really good if I start my run an extra 20 to 30 seconds after it says its "synced".   If I start as soon as the watch says it's ready to go then my first .1mi is a bit off while the GPS catches up to my real location.

 4mi in the rain late last night.  pretty cold but glad i got out. 

edit: the nike+ website isn't the best, but it works.  i found a nice donationware mac gps app that will pull the data from the nike+ running website. (and has an export to .gpx option) http://trailrunnerx.com/

10.4 miles biking up and down Squaw Peak road.  I made it to the dirt road before turning around and wasn't even close to hitting snow.  I'm hoping to bike further along the road this week.  Just for laughs here are my splits...  a 2:06 mile!  :P

4mi at the legacy center.  ran until they closed for the night...

i was supposed to run 2x 3mi "strength" intervals.  the first interval went fine 8:42, 8:47, 8:20 (i keep calling myself "fast" like you told me to Sasha, but it's not working! lol  oh yeah, i have to run consistantly too, shoot....)  I took the dog on the 2nd interval, she's fast but she likes to swerve in front of me so I slowed to around 10 min miles so I wouldn't end up in the E.R.  I'll finish up the 2nd interval tonight.  Took an ice bath post run.

10mi, 9:20 average pace. testing my "marathon pace"   so slow, but i'm getting better at pacing for the upcoming UVM.   I'm going to stick around 9:15 for the first 13 miles and then see if I can pick up the pace a bit after that.  UVM will be my first full so I'm not going to push it. by the SGM i'll speed up a lot.

post run i feel a lot better about my running technique. the runners corner running technique clinic from a while ago was helpful but I went totally overboard critiquing my runs after that.  i finally feel like i'm running sort of relaxed and naturally again, if that makes sense. i'm still trying to incorporate the techniques i learned at the clinic into my running, but i'm going to make the changes much more slowly & carefully. 

gave the nike free runs another try... yep, they are still are horrible running shoes. at least for "bigger" folks. if i somehow loose 50 lbs someday i'll try them again.  until then they will be nice walking shoes.

ran my miles late, on backroads, in the dark, on a cloudy night.  some night i'm going to get attacked by a skunk and not even know it's coming.

MTB'ing in South Fork.

taking a rest day.  i'm feeling pretty hammered after mountain biking.  so i'm moving my long run to tomorrow.

my last long run before the UVM.  10:13 min per mile average.

6mi.  plus a hike up battle creek canyon.