Getting Stronger to go Longer

tm run

Ran river loop 14 degrees @ 7:17 pace. Nice to run outside in sunshine.

TM run

Ran river loop @ 6:59.

Ran river loop @ 7:04 pace. Cooler and legs were tighter.

Tm run.

Ran river loop in sunshine 6:59 pace.

Happy B-Day Curt Wells! 40 run this morning srl. 

ran river loop to campground. 7:19 pace some snow covered spots.

Ran river loop 7:16 pace icy.

TM @ 6:50 pace

TM run at 7:03 pace. too icy outside.

Ran river and srl this afternoon, kept a 7:04 pace. Slowly pushing up the miles.

Ran river loop

Ran in Twin Falls,  hill training, 6:54 pace.

TM shake out run.

TM speed work out 6:18.

ran river loop 6:58 pace.

Ran from the bank through srl and looped the river back to the bank. 7:58 pace wind, rain, and longest run since sept.

ran river loop @ 6:58 pace, a good shake out run in the sunshine.

TM speed work out 6:40 pace.

Ran around the rive in the sunshine @ 7:01 pace.

ran river and srl, a tight calf, pace 7:10.

Ran river loop, calf still sore, 7:05 pace

Ran river, chilly wind, 7:06 pace, calf still sore most ofmthe run.

ran river @ 6:59

Ran river and srl @ 6:57 pace.

TM run

ran river loop 6:55 pace.

rode the bike for 25 min. Then ran on tm for 3.

Ran river loop 6:56 pace in the sunshine and 50 degrees!

Ran river and srl in the sunshine. Legs were tired. 7:08 pace.

Ran river loop, 6:53 pace.

Ran loop 6:59 pace.

Ran loop @ 6:47 pace.

Ran river loop and freeman 7:12 pace.

river loop 6:59 pace.

ran river loop 6;58.

Rode bike 12 miles, then ran 3 miles on tm. dual training.

ran river and srl  @ 7;00 pace.

ran river loop and freeman 7:06 pace.

ran river loop 7:04 pace

Ran river and srl 6:59 pace.

Ran river loop and srl, legs were tired and heavy, 7:05 pace.

Ran river loop and srl, sunshine was good! 6:59 pace

Speed workout around the river 6:46 pace.

TM crosstraining ran 3 then rode on spinning bike.

River loop @ 6:48 pace.

River, srl, and sunny side @ 7:03 pace. Longest run of the year! Legs felt good.

TM shake out run.

ran river loop and freeman park @ 6:46 pace.

river loop 6:48 pace

Ran north of St. Anthony 7:28 pace. 

speed run around the river 6:41 pace

TM training

ran river loop in the sunshine @ 6:44 pace.

Good race! About 3100 half marathoners, on a new course from 2 years ago. More challenging, but made the time go faster. I improved my time by 22 min. and no rain.

ran in Orlando Fl.

ran river 6:48

ran river and freeman 7:08 pace.

ran river loop 

ran river and srl 6:53 pace, ran first 3 at 6:45 pace for a speed work out.

Ran river, 6:59 pace. 

Ran river and freeman park, 7:02 pace.

TM cross training with 30 min on bike.

ran river loop 6:53 pace.

run in the hill in twin falls, 7:02 pace.

ran river and srl. 7:02 pace.

ran river loop 7:05

ran river loop 6:52 pace.

Ran river and srl 7:02 pace.

Ran river loop 6:48 pace.

Hill run up sunnyside 7:01

ran river loop and srl 7:00 pace.

Ran river loop 6:52 pace.

Ran Blackhawk hill loop with Jeff and Gray. Longest run this year!

Ran river loop 7:02 pace

river loop speed and heat run, 6:57 pace

Ran river loop 6:49 pace

ran river loop 7:02 pace

Ran river and srl loop 6:52 pace.

ran a shake out run river loop 6:58, then road 26 miles with Alana Wells and Co, Good cross training day.

Ran river loop and freeman, 6:58 pace.

ran river loop and srl 6:58 pace. Legs were heavy.

Ran sunnyside hill from the cemetry. 7:04 pace 

Ran river loop and freeman 7:00 pace.

Ran iron rim canyon loop with Jeff Shadley. Nice hill training @ 7:17 pace.

Speed work out 1/2 mile warm up, 

mile 1 5:29

mile 2 5:41

mile 3 5:48

avg 5:39 pace

1/2 mile cool down.

also 5 miles of bike riding.

Ran Iron rim hill @ 6:50 pace. 4 miles up and 4 down.

Ran river loop @ 6:44 pace. Legs were tight and heavy.

Ran rolling hills on gravel road near Pallisades @ 7;14. Slower pace, legs were very heavy.

Ran river loop and srl @ 6:52 pace. Legs took half the run to come in. 

Ran river loop @ 6:40 pace.

Speed work out

1/2 mile warm up

3 miles of speed with 400 m in between

Mile 1 5:36 pace

400

Mile 2 5:42 pace

400

Mile 3 5:42 pace

1 mile cool down

Ran home from track 2 miles

Ran river loop tempo run avg. 6:35 pace

Mile 1 warm up 6:57

Relay tempo

Mile 2 6:27

Mile 3 6:19

Mile 4 6:23

Mile 5 6:25

Next 3 miles I ran marathon tempo

Mile 6 6:43

Mile 7 6:47

Mile 8 6:48

Ran river and srl 6:49 pace.

Ran long run river, srl, and sunnyside. 6:55 pace.

Ran leg 7 of to Bone and Back relay. 6:05 pace in 95 degree heat! 1,000 ft vertical drop helped. :) 

Ran river loop and freeman. Shake out run, legs are sore from Saturday.

Ran easy river loop and srl. 7:05 pace legs are still recovering  from Saturday.

Speed workout at the track. 6:21 pace, hamstring still not 100%, but a good run.

2 mi warmup

1mi 5:54

400

2 mi 5:46

400

3 mi 5:58

800 cool down

Ran river and srl 6:50 pace.

Ran in Twin Falls rolling hills. 7:00 pace

Ran an afternoon heat shake out run. 6:59 pace in 85 degree weather, this felt cooler after 100 degree days.

Speed work out at track: 6:26 pace

2 mi warmup 7:19, 6:45

1 mi 5:39

400

2 mi 5:48

400

3 mi 5:52

400

4 mi 6:00

2 mi cool down 7:07, 6:58

Tempo run @ 6:46 pace 

warm up mi 1,2  7:28, 6:51

mi 3 @ 6:44

mi 4 @ 6:23

mi 5 @6:31

mi 6 @ 6:38

mi 7 & 8 @ 6:48, 6:44 had to back off the tempo a bit not wanting to pull hamstring again. Legs felt good at the end and was able to sprint the hill into our neighborhood.

Ran steady pace @ 6:59, legs were very heavy the first 3 miles, but slowly warmed up. 

Ran river loop @ 6:50 pace.

Ran Spokane centennial river trail in the rain. 7:05 pace. Very wet.

Ran in Penticton, BC speed work out 6:16 pace

3 mi warm up 7:05, 6:45, 6:48

mi 4 5:33

400

mi 5 5:35

400

mi 6 5:37

800 cool down

Ran Skaha trail in Penticton, BC 6:44 pace. 

Ran Skaha lake in Penticton, BC. @ 6:56 pace first 3 were slower, but legs warmed up and could keep 6:44 pace.

Ran Skaha lake and trail @ 6:53 pace tempo run.

Ran Skaha channel @ 6:44 pace.

Ran Spokane Cenntenial Trail @ 6:48 pace. Fastest half pace 1:28:45.

Ran shake out run, river loop and freeman, @ 6:45 pace

Speed work out 6:20 pace- 2 mi warm up 7;19, 6:58

3 mi 5:50

4 mi 5:41

5mi 5:35

6 mi 5:42

2 mi run home 6:48, 6:21

Ran in Chicago on Lake Michigan and Chicago river, @ 6:40 pace. Lots of other runner at 5:45 in the morning. 

Ran a tempo run on Lake Michigan and Chicago River to Navy Pier @ 6:37 pace. 

Last run in Chicago around Lake Michigan and Chicago river, @ 6:46 pace. Ankles are a bit tender from running on so much concrete. Still enjoyed my time!!

Ran shake out run around the river at 11:30. Welcome back to heat,wind,and 4700 ft above sea level. 6:38 pace with a few pauses to catch my breath.

Ran river loop, srl, and freeman @ 6:50 pace nice steady run in 20+mph wind. Moved speed workout to tomorrow due to wind.

Speed workout at track @ 6:18 pace

2 mi warm up 6:59, 6:49

Mile 3&4 5:41, 5:44

400

Mile 5&6 5:47,5:55

2 mi cool down 6:46, 6:49

Ran river and srl at 6:50 pace, focused on holding a steady pace. 

Ran rive and east side campground @ 6:47 pace more of a tempo run, ranged from 6:40- 6:53.

Ran river, srl, and sunnyside @ 6:58 pace. Kept a steady 6:50 pace for the first 11, started to drop off a bit in the last 4 miles, but I only had 1 gu on this run so fuel could have something to do with it. Very pleased with my longest run this year, will look at 18 or 20 in comming weeks. Also reached 59 miles for the week my highest week yet.

Ran river loop @ 7:08 pace, hard shake out run, legs didn't want to go.

Ran river and Srl@ 6:45 pace, great run, legs felt good all the way through.

Speed run  6:22 pace for 8 miles

2 mile warmup 7:25, 7:02

mile 3 5:48

mile 4 5:50

mile 5 5:40

mile 6 5:40

2 mile cool down  6:43, 6.15

Heat tempo run in the wind, @ 6:52 pace 

Another heat run this afternoon @ 6:48 pace.

Longest run this year, took advantage of a cooler morning to log some miles. Had a 7:15 pace and legs felt good most of the way.

easy shake out run 7:04 pace.

Ran steady pace 6;50 around river and srl loop.

Speed work out

2 mile warm up 7:13, 6:45

Mile 3 5:31

Mile 4 5:34

Mile 5 5:38

Mile 6 6:00

2 mile cool down 7:01, 6:50

Set a new 5k record today 17:20 and ran first 6 miles @ 6:01 pace. Legs are ready for a day off!

Ran river and srl @ 6:51 pace, legs felt good after a day off. 

Ran river loop and srl @ 7:05 pace, Slower pace and run on a beautiful morning.

ran with Jeff Shadley this morning. Good run @ 7:08 pace. Legs were very tried the last couple of miles. Thanks Jeff for the push and encouragement. Finally reached 60 miles!

Ran river loop and srl @ 6:58 pace. Legs felt good after a day off.

My first 2 a day run, trying to put 3 runs together in a short time, prep for htc!

Morning speed run on the road, @ 6:22 pace 7:06, 6:34, 6:02, 5:49, 5:50, 6:47

Afternoon heat run @ 6:45 pace

Ran river loop and srk @ 6:54

Tempo run around river and srl @ 6:42 pace

7:04, 6:44, 6:44, 6:38, 6:30, 6:34, 6:27, 6:41, 6:51, 6:45

Due to Smoke from fires the air quality was very poor today. So TM @ 6:40 pace as a quick shake out run. Hopefully tommorow is better.

Ran rive and srl loop @ 6:42 pace. legs felt good, but trying not to over do before htc.

Ran river and srl easy steady pace 7:00. 

Hood to Coast leg 1 in Sandy oregon. 6:00 pace with some rolling hills.

Hood to Coast

second leg, 2am steep hills 6:30 pace.

Third leg in wind and rain, 4 miles 6:03 pace

Shake out run for the week @ 7:04 pace.

Ran well today, Made a 17 min improvment over last PR and 30 min improvment over the last time I ran this course 2 years ago. Hit BQ and was 12 min under. Would like to have come in under 3 hours, but nothing to complain about. Hard work, training and pushing my limites. 

Ran river loop, legs very sore but moving 7:10 pace.

Windy outside, rode 30 min on bike, ran 3 on TM.

Ran river loop @ 6:50 pace. First time legs have felt good since Pocatello!

ran river and freeman park 6:54 pace.

ran a quick shake out run 6:57 pace

Ran in Island Park @ 7:06 pace, some hills and elevation, but a great fall run.

ran river loop to srl @ 6:57 pace.

ran river loop 6:56 pace.

ran river and so 7:05 pace.

ran river loop 7:05 pace.

Ran river loop @ 5:30 am 7:15 pace.

ran river loop @ 7:13 pace.

Ran rive and srl and  actually achieved some distance and speed! 6:53 pace 

All runs are good... because there are those who can't. 

Ran river and freeman@ 6:58 pace.

ran river loop @ 6:55 pace

Ran river and freeman @ 6:50 pace.

Ran rive loop and freeman 6:47 pace.

Ran river loop and srl @ 6:52 pace. Great Fall run!

Ran river loop and freeman @ 6:47 pace. Felt amazing! 

Ran river and srl @ 6:50 pace.

ran river loop @ 7:08 pace, @ 5:30 am.

Ran river loop and srl @ 6:50 pace.

Ran river loop@ 6:52 pace.

Ran river loop @ 6:48 pace.

Ran river and srl @ 6:39 pace. a nice tempo run in the sunshine.

Ran hills in Twin Falls, 6:37 pace.

Ran hills in Twin Falls, 6:37 pace.

Ran river loop and freeman @ 6:43 pace. 

Afternoon run of river loop and srl @ 6:50 pace.

Ran river and srl @ 7:05 pace. first 5 miles @ 7:19 into the wind, picked up pace on the way back.

Ran river and freeman @ 7:00 pace. Breezy and 50 degrees.

Ran river loop in rain and wind. @ 6:51 pace.

Ran river loop and srl, chilly and windy @ 6:51 pace.

ran river cold and windy @ 6:53 pace.

Ran river and srl cold and sunny, @ 6:51 pace.

Ran river loop and freeman @ 6:47 pace.

ran river loop and freeman @ 6:44 pace.

ran river loop and srl @ 6:57 pace.

shake out run in the evening @ 6:58 pace.

Ran river and srl in warm sunshine @ 6:48 pace.

Ran river loop and freeman 6:57 pace. Last run in shorts and 50 degrees for a while.

Home with a cold today, but put in 3 on the TM.

Ran on TM still comming back from a cold.

ran river loop @ 7:02 pace.

Ran river and srl in sunshine, 6:50 pace.

Ran river loop @ 6:57 pace.

Ran river loop and srl @ 6;50 pace.

Thanksgiving run in 4+ inches of snow @ 7;40 pace.

Ran river loop and srl @ 6:57 pace. Good to see Alana, Curt, and Gama!

Ran on TM.

ran river loop at sunset, very chilly. 6:55 pace.

Ran river loop and freeman, 10 degrees warmer than last night, which made snow softer. 7:11 pace.

Ran river loop in afternoon 7:00 pace

Ran 3 miles along the river to Bill's Bike and Run @ 6:57 pace

Ran the Christmas 5k @ 6:02 pace and was 2nd overall, great run and day!

Ran river loop and srl @ 7:05 pace nice sunset run! Legs feel good after yesterday.

TM run due to weather.

Early morning run river loop and freeman, very icy @ 7:24 pace.

Ran river loop and freeman @ 6:59 pace.

Ran a long run around the river and srl @ 6;55 pace.

ran river loop and srl in wind and snow. 6:59 pace.

Ran river loop. 7:00

Ran on TM and rode 15 min of  bike.

Ran river loop 7:04 pace.

Ran river loop 7;07 pace.

Ran river loop 7:13 pace.

Ran hills in Twin Falls snow and ice. 6:46 pace

Ran in Twin Falls wind, snow, and ice. 6:43 pace.

Ran river loop snow and ice @ 7;13

Ran river loop and srl in snow and ice 7:29 pace.

Ran river loop in snow and ice @ 7:31 pace.

3 miles on TM and 15 min on bike.

Ran river loop and srl @ 6:53 pace. Snow and ice, but warmer today -3 wind chill.

Skied Targhee.

Ran in cold double layers @ 7:00 pace.

Ran river loop and srl snow and ice wind chill -9 @ 6:55 pace.