St. George Running Center - Run For Life.

AM - Clyde and I went out from the Marriot and ran on the bike path to the Ojia marathon finish line.  Nice and flat along side the beach.

Ojia to Ocean Marathon.  Nothing too exciting. Was on pace until the half then just started slowing down. 5:55-6:00 pace, then just kept getting slower. 2:51. Mot much else to say.

Had a good time on the trip, but the race wasn't that great for me.

No run. Just recovering.  I can't believe how beat-up I am for running as slow as I did.

Jogged home from watching the kids running club at Washington Elementry. Legs still beat-up pretty good.

AM - Feeling much better went out and took it slow this morning. Left quad is knotted up a bit.

AM - Easy out Prospector trail and back. 8 miles

AM - Easy 6 miles this morning. Still having some quad issues and my hami is acting up a bit.

AM - Got up and did an easy 6 miles. Nothing special.

AM - Run with the club this morning from the soccer park.  Just took it easy and didn't extend it to 10 like I normally do. 6 miles.

AM - Decided I need to start pulling myself out of this little slump and recovery. I wnet over and helped out with the Club Track Workout at Dixie. I had my group do 6-8 X 800 M Yasso pace.  Everyone did really well.  I mostly took turns running with different members of the club.

On the drive home we saw Dave's kids doing the dirt mile so I had Kendra drop me off and I added another 4 miles. 10 miles total.

AM - Feeling down in the dumps today. Just couldn't get myself going. 3 miles.

AM - I've got to get myself out of this schizophrenic running pattern and mental state. One day I feel great, the next I never want to run again. I think my body is still recovering from this race. I'm just frustrated I feel the way I do with having such a bad race.

Went out this morning and did Dino Tracks extended to Bone Wash. 10.2 miles. Pretty good run.

AM - Ran to the Dino and back via turf farm. Felt pretty good and much smoother than earlier in the week. 6:40 pace ave.10 miles 

AM - Ended up running the Summer Games 5k this morning with Kendra.  The original plan was to run with her and pace her for a PR. However, on the drive up to Cedar I kept going back and forth, back and forth with using it as a tempo race and see how it goes.  I was still being wishy washy on the bus ride up and Kendra just told me to go for it. 

We did 1 mile warm-up together and I added another mile along with some strides. It was good seeing some of our store friends at the start and chatting a bit. I really didn't know how I was going to do considering I haven't ran a 5k in a long time but was kind of excited at the same time.

The 1st mile everyone took off pretty fast and I ended up being behind these two HS kids from Cedar.  By the time we hit 1/4 mile they started to slow a bit and passed them and didn't see them again for the rest of the race.   I felt pretty good for most of the race until about mile 2 and I could tell I was going to probably win. Mile 3 I slowed and picked it up when I could see the finish line.  I ended up only beating 2nd place by about 7 sec. so I'm glad I didn't slow too much.

I wasn't crazy excited about my time, but was really happy Kendra encouraged me and I did the race with a good solid push.  After I finished I ran back and met Kendra and helped pace her in the last 1/2 mile.  She ended up breaking her PR by 1 min. with a 21:40.  I'm so proud of her and how much she has improved from last year. She is pretty happy.

With running back to get Kendra and running while waiting for the awards I got in another 3 miles. Then on the way home I had Kendra drop me off in Leeds and run home. I felt pretty good (6:40 pace ave) until it started getting pretty hot and hit the Coral Canyon hill.  I should have brought a little water with me since it was already in the 90's. 11.2 miles. - Really happy about the day - Great workout. 19+ miles total.

AM - Ran down 2miles to running club at the soccer park then did 6 miles with the club and ran home. Felt pretty good considering the weekend.  My calves were a little tight starting off, but starting off slow and taking it easy felt good. 10 miles.

AM - Great workout this morning. Met-up this morning with the Club at the Dixie College track. We had a great group!  My group ended up doing:

1mile x 2 (My times 5:10, 5:13), 2x 800m (2:32, 2:33), 400x2 (1:13, 1:14) and 2x200.  We were supposed to do 4-6 stairs but I got talking to some of the people that had to leave and ran out of time.

Really happy about my times, especially my miles. I do find it interesting my pace for all my other intervals were in the same range, give or take a few seconds. I haven't trained my body to run at really high intensity.  I think it's good I'm mixing up my workouts and doing track work again.  Everyone did really well this morning - It was good to have Mr. Metler out with us as well.

After driving home with Kendra I went out and added another 10 miles to the Dino/Maverick and back. Also had a good time at Dave's Kids Running Club at Wash Elem. watching the kids run. Total 18 miles for the morning.

AM - Ran with the guys this morning. Very intellectual conversation as normal. Felt like I could barely lift my right leg due to my hami being tight again. 10 miles.

Came home and ran a mile with Isaac and another mile with Isabel after. 12 miles total for the day.  I think I'm going to spend some extra time stretching.

AM -River Rd. loop. Nothing reallg too special. Just took it easy with 6x 100m strides towards the end. Hami still bugging I didn't spend time stretching last night like I had planned. 13.5 miles

AM - 6.75 miles Ran down to the bike path and back.  Just took it easy. Cam back home and ran Isaac's last 1/2 mile with him.

AM - Fun run this morning. We met at the church on Bluff and drove up the marathon course 14 miles, ran down to the finish and back up to the church for 20 miles. We ended up having a pretty big group for the run and ended up taking off with Aaron, Trevor and Clyde.  Aaron took off pretty quick from the start, my gps wasn't loading so I didn't know what the pace was but I think we were between 6:05-5:55 for the first 10.

Then we did about a 6.75 mile tempo to the Marathon finish line. I'm not sure what my split were but I did have my overall time and I think I was around a 5:25-5:27 ave. for the tempo.  I looked at some of my tempo times from last year on the marathon course and this was about 10+ sec faster per mile. So, I'm happy about that especially with the 1st 10 being steady.  However, on the way back up to the church my hami was jacked and struggled a bit the last 3 on the cool down.

AM - Club run this morning. Just took it easy, everyone was still recovering from Saturday. Legs still felt a little blah so I was happy about going slower. 10 miles.

Came home and went out with Isaac and Isabel for 2 more around the Turf Farm.  Isaac was ahead of Isabel and I and this dog started flying across the grass towards Isaac.  I have never seen Isaac take off and run so fast in my life.  After the run was done I looked at his garmin and he topped out at 5:05 pace.  It was so funny.  I told him we now know he has been "sandbagging it" all this time.

AM - Another great morning for speed. Really big group this morning. I wasn't able to focus on everyone in my group like I would have liked - due to getting my own workout in, but it seemed like everything went well.

warm-up, 6x100 warm-up strides, 12 x400m(200m recovery), 4 stairs, cool-down

400's: 73, 72, 73, 74, 73, 71, 70, 72,72,72,72,71 - Overall I'm really happy with this workout. We did have some traffic issues on the track with everyone, but it only effected a couple laps.

Came home, had an appt with the Brooks Rep and picked up the kids from Dave's Running Club then went out and did another 11 miles out around the turf farm and past the Dino Maverick and back home. By the time I hit the house it was 97F.  18 Miles total

AM - I just couldn't get out of bed at 5am to run with the guys. Slept in until 7:45and went out late - I'm not sure what was worse, having to get up at 5am or sleeping in and running in the heat.

You have to love those 20 mile runs that are actually 10. I went so slow this morning. Between the speed workout and running 11 miles in 95+ heat yesterday I just about did myself in.  I drank and ate all day and still woke up dehydrated. At least I got it in.

AM - Great run this morning. I've been wanting to start adding some kind of tempo run every week to my workouts.  Since I'm already doing trackwork on Tues I wanted to ease into it. I ended up doing a 2 miler (5:05, 514), 1 mile (5:03), 10x100 M.  I was a little excited and took off a bit fast on the 2 miler.  However, I'm happy with just doing another little speed workout this week.  Next week I'll try to get in atleast 3 miles together. 12 miles total.

AM - Easy, Easy this morning. Just took it slow and got it down. 7 miles

Came home and ran 2 miles with the kids. 9 miles total.

AM - Club run this morning from the confluence trail head.  Everyone went out towards Bloomington but we ended up going out towards Washington (Carl, Aaron and I) on the bike path. We went out 5, then came back for 10 miles (1:02 min). Nice solid pace.  Aaron was planning a tempo for the next 10 so, I just went and did the Bloomington Loop and Aaron did our Thursday loop. Towards the end my hips and back started to freeze up.  I really haven't spent the time this week working on my flexibility like I should, especially with the quicker workouts I've had.

Overall, I'm really happy with the week. I had some solid speed runs.  Next week I'm just going to focus on getting some miles in and run the Abraham Lincoln Run on Wed.