On the road to BOSTON!

Same route as the last two days. I walked most of it trying to get the calf stretched out. It is feeling about 50% better than yesterday. During my fast paced walk I mixed in 1/4 to 1/2 mile jogs at 8:00 pace to test it out. Felt pretty good. The biggest problem was the temperature. I went out at 3:30---106 out.

I will do the same thing in the early morning and shoot for running 1/2 of the distance at a minimum and if it is feeling good I will push it a little further.

I just noticed that I am 4.12 miles away from the 1000 mile mark for the year.....hummmmm maybe I should go out late tonight and finish that off....

Well talking about repeating a run. I got out earlier this morning (6:30) and repeated the same run as each day this week. I warmed up for 1/2 mile then started the Stars and Stripes 5K course. I ran the 5k in 25 minutes (8:02 pace). That is not very fast I know but it felt good actually running. The calf wasn't bothering me too much. The temps were very warm for this time of the day 84 when I was out and muggy 35% humidity when we are used to 10%.

The calf is a bit sore now that I am home but not too bad.

I hit the 1000 mark for the year....yeah!

Today started out too early...I was in charge of a ward breakfast. After getting things started I jogged across the street just in time for the gun to go off for a 5k race. Tough course with 1/2 of it on single track and dirt/sand. One area you really couldn't run you had to single rack drop through loose dirt and rocks...more like hiking. The race itself was actually 3.36 miles long. I calculated my race time untill I see something official at 23:37 based on my pace for the run. I didn't get a chance to warm up or stretch and that was not good. The calf is pretty sore...now that the breakfast is oven ice,ice ice!

Started out at the Ledges overpass. Started out with 8:00 1st mile then gradually built up to 7:00- 7:30 pace to the Stake Center. From there I slowed down a bit and didn't push the calf too much. Overall the run went well and i ended up with approx. 7:25 pace for the run. The garmin locked up or died after 4 miles.

Took a break for an hour and then decided to jump on the mountain bike and ride up to get my car. That is one tough ride. The first 8.35 were not too bad, keep the cardio going pretty good, but then the climb up all the hills. The bike path just is not built to ride on. The roller coaster takes a real toll on the body. That ride ended up being 13.75 miles. I am counting this as 7 running miles. I actually had a hrader workout on the bike than I did on the 12 mile run.

This morning I hit the road at 5:45 2.20 miles above the Diamond Valley entrance. I ran down the highway then turned and ran down Snow Canyon Park to the parkway then left and worked my way back to the Stake Center by the old running store. 13.50 total miles The first 8.50 miles I was around 7:30 pace....garmin is fried so I had to go by checking my time on the phone. After that I was pretty tired after yesterdays run and bike. The last 5 miles was slow with a combination of walking and then run at about 8:00 pace and some at 6:45 pace. The average for the last 5 miles was about 8:30 pace. I had dropped my bike off at the Stake Center so I jumped on and road down Valley View Drive the over past St. George Ford/ DIxie center then home by way od the bike path. (9.01 miles)

The leg is feeling about 85%. I am so suprized that it is coming back so quickly! Maybe Bryce will be a fun race after all...........

This morning I had a hard time getting out. I finally decided to go and ended up with a slow recovery run of 6.50 miles. I then got on the bike and road on the bike path out to Washington, through the industrial park to Washington Fields road, past Staheli's the past Jedora then down River Road to the gfas station. I stopped and got a drink then through Bloomington Hills back to the path and home 21.44 miles total. (6.50 for running miles)

Ran from The Ledges 12 miles. First 5 miles were the ones that I was focused on today. I warmed up with about a 8:45 first mile then continued to the Stake Center. I ran that segment at 7:10-15 pace. I was focusing on minimal effort steady pace. Certainly I could have run this portion faster but I wanted to get the body used to conserving energy. No Garmin again today just went by total time. From that point it was just out to enjoy the beautiful morning.

Added some cross training bike miles after the run. It felt good on the upper legs to do some biking. I put on 10.12 miles counted 3.00

Ran a very slow 3.50 then got on the bike and road out to SunRiver then onto the new highway to River Road. Turned around and came back. Toatl of 12.99 miles (4.00 counted)

I just noticed that this is my highest mileage week I have ever had and I still have the saturday morning 13 miler to go. It is amazing how it feels good. The body has adapted from the break I took. The biking has really helped the legs recover by getting in a good 10 mile plus ride in after my runs.

Ran 13.10 with the club this morning. Good run..not great. First half was good averaged 6:50. The second half the weekly miles caught up to me. Overall average was 7:58 for the run. I did keep hearing a voice in my head telling me that this week is not the race! Keep it under control and put it all out the next week! THANKS STEVE! Splits tell the story:

7:37- deciding do I speed up to stay with the lead group or slow down-slowed down

7:29- keeping it steady

6:50- start of the down hills, loving it

6:14- testing out the legs on this section, felt great!

6:28- trying to maintain momo down Snow Canyon

7:12- doing alright, getting tired

8:24- not wanting to push hard and wear out the tired body- too many miles this week?

7:50- plugging along

8:35- last mile in Snow Canyon- drinks ahead!

8:43- resting, taking walk breaks

9:32- okay already where is everybody? Lost sight of the lead group

9:14- enjoying the morning

10:01- walked up the steep hill on the parkway then pushed the last stretch down Bluff at 6:30 pace to the finish

Got home and jumped on the bike and put in 16.20 miles with an average speed of 16 mph. (counted 5.40)

Just checked my mileage for the week...90.0 wow. I don't know if I want to do that anytime soon again.......

 I ended up with 60.50 miles running and 78.51 on the bike. I have never had a week with so much mileage and had the body feel so good, now if I could just feel this good while running!

25.78 miles on the mountain bike with an average speed of 15.6 mph. Tried to keep the legs pumping as much as possible. This really worked out the kinks from last week. I plan on a few easy runs this week and a lot of biking miles. I want to keep the feet fresh for Saturday morning.

6.40 running miles slow with gradual buildup to the end. Read the paper then off on the bike for 18 miles.

Nice easy morning run through Bloomington up to the top of the hill by Deseret Hills High. Ran back down with some pace..hit a 5:30 pace for 1/2 mile down the hill. Felt pretty good but there is no way that I could ever hold that pace for much longer...well at least right now.

Jumped on the bike and road 15.35 miles around the bake paths.

Probably will take off running Thursday as we are driving over to Bryce for the race. If anything I may jog a mile to feel the elevation. Friday will be light as well. Hoping to put in a 1:35 on Saturday. We shall see. Hope to see many of you there saturday morning!!

Got upthis morning at 6am to see what the temperature was going to be at the start of Bryce 1/2. Kind of strange with it being a bit chilly after running in St. George all summer. Hands actually got cold. Short 2 mile run. Altitude is noticable (7650). After the short run I biked 9.15 miles just breathing in the good fresh smoky air. There is a fire a few miles away....So for the race you not only have to deal with cool temps and altitude you get the smoke as well.

Ran the Bryce Canyon Half this morning. 1 1/4 mile warm up. A beautiful day except for the smokey skies at the start. The smoke cleared off as we got a couple of miles down the road. Hit the first 2 miles on pace on the flat. Then dropped down the steep 5 miles in the Park. I loves this part of the race. Hit 6's for most of the downhill. On pace after 8 miles then I started to crash. My body was feeling fine I just didn't have the lungs and mental strength to finish strong. This will be my focus for the rest of the summer. The altitude I am sure had something to do with the breathing. I did not reach my goal of 1:35 but I am amazed at how well the body feels tonight. After the run I jumped on the bike and road for 10 miles. We then went hiking in Bryce and put in 3.75 miles of fast hiking/ running. On one portion of the trail I put in a tenth of a mile at 4:53 pace...felt great.Did some trails that felt straight up and then had to run down them!

Now for the training to have a great HobbleCreek run....lots to work on for sure.

Splits: 7:08 flat/ 7:29 slight up/ 6:20/ 6:26/ 7:41 bathroom/ 6:58/ 7:59/ 8:23 pepsi break/ 9:25 hill/ 8:29/ 8:17/ 8:42/ 7:52/ 6:34 (7:46)

Out this warm morning to get the legs going again after the race. Very slow pace, legs heavy and tired. Ran to the Dixie Center and back. Then biked over to River Road on the path and then to Bloomington Hills path back to home. Ran into Logan and chatted for a bit. Good to see him out with the XC guys. Road 11 miles on the bike. I am really liking the bike component to my training. The recovery time is minimal and I don't really feel the pain from running. Trying to average 14-15 miles per hour...nothing fast or hard just keep a good pace.

I slept in yesterday and it felt good! Then a very busy day so no chance of getting out. This morning I went out for and easy 4 in Bloomington. I stepped up the pace at time trying to hold low 6's for 1/2 mile..did alright,not great. I ended up with an average pace of 8:06.

Road the bike for 8.75 miles pushing it hard the last 2.5 miles trying to maintain 18 mph plus.

Thismorning was an easy 9 miles on the bike. Then off to Salt Lake.....

Well today started off very early. I left Odgen at 2:20am to get to Rice/Eccles Stadium by 3:15, loaded bus for a trip to the start of the Des news Marathon....very last minute decision!

Temps were great at the start. I met up with Mike Warren and we talked for 1 1/2 hours while we waited for the start. Hit the course with some very easy fast miles. Then about mile 5 1/2 to 7 1/2 was a monster hill. about another 1/2 mile of down then an out and back portion that I was not expecting...the up got me good. Continued down the course steep downhill and serviving pretty good....I love downhill running. At 15 I started having problems with my left foot (Neuromas). I stopped at 15 1/2 and took both shoes and socks off massaged them and loaded them with Wintercrest. This worked for a few miles. I took a Roctane at 16 and my stomach went nuts....the only relief was to walk. This sucked!!

At 16 I was on course to make a good race and possibly BQ. All I had to do was keep a 8:15 pace and I was there. My times shot through the ceiling. I have to admit that I was going to see how I felt at 16 and if things were going good I would race not just enjoy the beautiful day. The mind wanted to push but the body couldn't. So I tried to enjoy enjoy the rest of the race. I hooked up with someone that was having a tough race after hitting a 3:20 a few weeks ago. We spent a lot of time walking and telling each other this was fun. Aftermaking it to the top of Foothill Drive I wanted to push it to the end to get it over....the foot would not let me. I stopped 4 times to massage and get some relief.

When I got to Rice/ Eccles Stadium it was very difficult to not go jump in the car and go home. But I am not a quitter!

I ended up with a 4:12 but that was not the important thing......this was an enjoyable run in cooler weather on Pioneer Day.

6:46/ 6:15/ 6:19/ 7:23/ 7:18/ 8:41/ 10:20/ 9:07/ 7:09/ 8:35/ 7:25/ 8:08/ 8:45/ 9:26/ 9:11/ 11:40/ 9:30/ 10:43/ 10:18/ 12:23/ 12:46/ 10:52/ 11:35/ 12:34/ 12:22/ 13:59/ 11:31

I really didn't want to put my splits on here because they are very ugly....this is for future reference. Interesting that all of my miles except for 2 had a portion of the minute in the 5's or 6's. I just couldn't go very long with the stupid feet!

I failed to mentioned I warmed up for 3/4 mile.

Drove back home to Saint George.....that was fun. Got on my bike and peddaled 9.00 miles.(3.00)

Woke up this morning with the mind ready and the body not. I went out mainly to walk out the legs. I started out walking at a 12:00 pace trying to push the legs without running. Then I started mixing in some 9:00 jogs in here and there. Actually felt pretty good just tired. I ran in to Jeanie from St. George Running Center and jogged for 3/4 mile with her. I did see 3 foxes cross over the bike path this morning. That was cool...also kept me alert!

Got home, read the paper and I am sore! Got on the bike and put on 4.80 miles (1.60 counted) just to stretch them out. Now to mow the lawn and get the yard ready so that I can go chill in Hawaii for 10 days....ye ha

Legs have been very swollen from the marathon and then getting on a plane flying through the night. Yesterday there was no chance of running…too tired. Got out this morning at 6:30. Running was very labored but I still got out. I ran 5.10 miles along the highway in kihei. I then took a mile run on the beach without shoes…feeling a bit better. I took a break for 45 minutes and then decided to head down to a beach that was about 4 miles away thinking that I would find my wife and her sister there. This is barefoot….I took of feeling GREAT. The feet were handeling the road and sidewalk without any probeles, as a matter of fact I was running better than I have for a long time. I got to the beach and did not find my wife, they had gone to another beach 4 miles farther down the road but I didn’t know it, didn’t have a phone or cash.

The next 4 miles were pure hell. The feet started to hurt from the heat and pounding. My left foot started to get blisters, I didn’t even think of blisters being a problem. I limped back to the cottage kicking myself in the butt for not taking the phone to call for help! I ended up with a huge blister on my left heal and another on the ball of the foot. The right foot wasn’t nearly as bad….will be fine by tomorrow I am sure. The left is another issue, no running for a few days at least.

This is a shame because my legs feel GREAT……..well at least I am in paradise and can enjoy doing nothing. ( 5.10 miles with orange ascics, 13.50 miles barefoot.)