Morning Run - Desert Reserve - They fenced me off my favorite access trail into the reserve.  I was pretty ticked.  All for a stupid tortoise I've never even seen and that's not even native to S. Utah. 

Ran up to the end of the Paradise Rim Trail.  When I got to my turn-around point a MT. Bike guy pulled up on his $4G bike and started talking to me about how he used to run but stopped because Mt. Biking is faster.  Anyways, to make a long story short I started to head down the trail and he said, to let him go first so he wouldn't "run me down" on the trail. So, I let him go first and just held to his rear tire .5 miles down the trail then passed him.  I must say he was pretty surprised that I was still with him and kicking his butt on the downhill.

Looking Forward to Speed this evening at the Dixie College Track.

Ran with Clyde and "The Girls" at the track this evening. Clyde and I decided to do 10x400M with a 200M recovery. I kept them all at 1:20 or below.  We got a little faster at the end. The last lap was 1:09 for me and 1:04 for Clyde. I really liked the workout, I wouldn't mind doing Sasha's 20x400M on a non-race week.  I think its good training for focusing on form and leg turn-over at higher speeds.

I really didn't do a very good job at updating my blog this week due to time. Sorry about that.

The Hurricane Half ended-up being a pretty good race for me on Sat. I went into it not expecting much, but hoping I would do well. Sounds weird, but I'm sure 90% of you know what I mean. Dustin Ence and I ran most of the race together, until he slowly tapered off and had some MP3 issues on the downhill into LaVirkin. However, another mile or two and he probably would have kicked my toast. To get a play by play on the race, just check out  Dustin's Blog on the Hurricane Half.  The Garmin said 13 miles but I think that's because we cut corners every chance we got.  The actual course is actually pretty accurate I think.

Today (Sunday) I'm feeling pretty tight from the race.

Felt a little sore from the race in the morning. Started feeling a little sick in the evening.  Feeling weak and getting a sore throat.

Really sick - slept all day.

Still sick. Feeling a little better from yesterday. Slept, watched TV most the day, and went to the doctors office.

Starting to get my strength back, however I tried mowing the back lawn this morning and I was sweating before I even got the mower started. I feel like such a wimp.

Still feeling sick, but decided to get out and run a few with Bill. Poor guy had to run with the cripple. I think we were running almost 10 min miles at one point. I was not doing well - but I did get out.

5 mile morning run in the Desert Reserve. Took it easy. Still not Feeling 100% from being sick.

7 more miles tonight in the Reserve. Pushed it a little more coming down the hill. Feeling pretty good. Throat still bugging out a little.

New low on weight - 162.5

Easy 3 this morning. Looking forward to the group run tonight!

7.5 - ran with Dustin Clyde and Bill down to Worthen Park.  We ran Barefoot on the grass for about 1.5 miles working on form and foot strength. Then headed back to the store. Started feeling pretty tired - probably still recovering from being sick last week. 

Clyde and I decided to go and "easy" 20 towards Pine Valley Mt. I was a little reluctant to do twenty with not having built up to it. However, it worked out great. Got pretty depleted at the end and Clyde had to pull me along. Take a look at Clyde's blog for a detail of the run.

Did the black hill loop through Green Valley and back up Main St. to the Diagonal. I was surprised I wasn't sore yesterday and today from Sat.'s 20 miler. I really think taking the protein shake right after the long run help with the recovery and contributed to not being sore.  Also, taking it a little easier on the run helped as well.

I'm hoping to get in an easy 5 tonight in the reserve.

- Didn't end up getting out again. Came home from the store, had dinner and lost all motivation.

Got up and did track work with the morning group. 8x400 at 6 min pace.

Looking forward to more 400 tonight at Dixie College. 7:15 pm for whoever want to go!

Ran 15x400 with a 200M recovery at the Dixie College track tonight with Clyde and Eric. Started off wanting to run 20 but as the workout went along I realized it probably would be smarter to just do 15. I was able to keep all 15 at 1:20 or below. Running with Eric and Clyde really help the workout move along.  I think in a couple weeks I'll feel ready to add 5 more 400's to the workout. 

1. 1:18

2. 1:18

3. 1:19

4. 1:17

5. 1:18

6. 1:19

7. 1:20

8. 1:19

9. 1:20

10. 1:18

11. 1:19

12. 1:19

13. 1:20

14. 1:19

15. 1:18

I'll post more later.

I'll post more later.

4 miles in the morning. 3.5 in the Evening. Pretty non-eventful.

Early morning run out in the reserve. Pushed it a little harder than normal. Trying to get my "easy day" pace up just a little bit.

Planning on going to the track this evening and helping Kendra out with her workout. I'll probably get in another 7.

 Went over to the Dixie College track with Kendra and helped her with her speed work-out. I was pretty impressed when was able to get one of her quarters down to 6:40 pace. I ended up doing an easy 7 miles with a pace between 6:30 and 7:30.  The last mile I did barefoot on the AstroTurf and track.

Ran 13x400M with a 200M recovery with Dustin and Dave this morning.  Great work out. Started off with a 3 mile warm-up and then started the 400's. I forgot my Garmin so I'm remembering my split from memory. 1. 1:19 2. 1:19 3. 1:16 4. 1:18 5. 1:19 6: 1:18 7: 1:19 8. 1:20 9. 1:18 10. 1:19 11. 1:18 12. 1:18 13. 1:19 2 miles cooldown. Last week I did 15 repeats and was pretty hammered for about two days. I'm hoping by doing a couple less this week I might be a little better off the remainder of the week. Over all I was really happy about the work out. However, I felt like my hip flexors never really loosened up and my hips were twisting/ catching with almost every stride.  I just need to spend some time stretching them out or just get a massage.

Got up and ran an easy 3.5 this morning.  Still feeling some of the effects from yesterday's speed workout.  I hope to get another 1.5 in on the treadmill at the store before our club run tonight. Didn't end up putting any miles on the treadmill. Club Run: Dave, Dustin, Clyde and Myself ran from the store at 7pm this evening. Down Sunset to Dixie Dr. over to Sunriver and up, up, up to the top of this "little" mesa. Ran around on the course with a mixture of cement and grass, over toward SHAC and back up Sunset to The St George Running Center. Take a look at the my mile splits, map, etc. by clicking here. (My garmin got started a mile late and got left on at the end. The run ended at 7.62 on the Garmin which was really 8.62 from the store) Decent run, I felt pretty good coming back up Sunset. It's always nice to know the run is almost over. Tried focusing on my form most of the run - being relaxed in the shoulders and proper arm swing.