St. George Running Center - Run For Life.

AM - Club run in Washington, 2 miles to club, 6 miles with club, 2 miles home. Nice steady pace. Everyone picked it up at the end to about 6:30 pace. Great run. 10 miles.

AM - Ran down towards the Confluence trail-head and back home. Pretty warm out. Nice steady pace. 15 miles.

Came home to check in and went back out for another 5 miles. Slowed a bit but not too slow. Felt pretty good the whole run especially for how warm it was, 90F when I finished.

Excited for the 6th Annual 4th July Run in the morning!

AM - Abraham Lincoln 4th July Run. Met at the wall and took the Red Mt. Shuttle up to Enterprise Res. We ended up having about 45 people this year - I think our biggest group yet. The weather was pretty warm at the start but luckily it didn't jump up and stayed fair the whole run.  Dave and I took off from the start and stayed together the whole run.  Nothing fancy just an easy steady pace.  As usual I forgot how long and hard the uphill was, but felt stronger than in years past.  After we got done we took out dip in the stream and chatted it up with everyone as they were coming in.  Once again, another great year!!! 17.3 miles

AM - Took it easy this morning. I was planning on doing 20 today, but it just didn't happen.  The main reason being I didn't get up early enough and ran out of time due to to the heat.

AM - Dino Museum and back.  Got out a little late again and had to deal with the heat. Nothing speacial. 11 miles.

AM - Dave H., Finch, James H. and I ran the Hurricane River 4 mile trail race this morning. We arrived a little early and did a 4 mile warm-up along the course, hit the bathrooms and got registered.  I was kind of excited to see how my time would compare to last years.  I really haven't done any races this year that I could compare with my fitness from last year. So, I have been curious about how I would do.

For the first mile of the race Dave H., Finch, Nephi and I were all together. I'm not sure what our splits were because I didn't wear the watch. As we came down onto the gravel Nephi started to drop a bit and Dave, Finch and I picked up the pace. I had been nervous during the warm-up about wearing my Type A's on the lava rock, but luckily I didn't notice the rocks at all, except as we took our first sharp turn down the hill I went wide to take the turn fast and almost slid out - luckily I caught myself. As we got on the single track I just stayed right behind Dave and Finch through about mile 2.5 - when we hit the hills I started getting eaten up a bit and fell off pretty good. I could see Finch up ahead "goating" up the hill like a teenager should but, it still bugged the heck out of me. Anyways, as we got back on the road I was able to pick the pace up a bit and had a good push to the finish. 24:42

Overall, I'm really happy with my time. Dave did really well also, considering he's been off for the last couple weeks and was watching out for his leg.  Last year I did a 25:44 on the exact same course.  I still struggled a bit on the hills, but I knew that's where I was going to have problems.  I can't complain too much about a 15 sec increase per mile since last year. Next weekend if I can take 15 seconds off per mile from my time last year at Bryce,  I'll be a pretty happy, we'll see.

AM - Ran down and met with the club for our monday 6 miler and ran home. I was feeling a bit run down and tired.

AM - Morning track work with the club. All the people going to Bryce this weekend did 3x 1 mile at Half Marathon Pace w/ 800m rest.  With Warm-up, workout, and cooldown I hit 9 miles.

Came home and went right back out for another 10 miles down to the Dino park, around the turf farm and back home. Felt pretty good easy but solid pace.

AM - Left the house this morning about 7:30 am and it was already 90F.  After I got home from the run I looked up what the high is supposed to be today and it said 113F. This heat is not fun.

The run this morning was just blah. I just went out and got it done. Stopped at the park for a drink about 4 miles in, but just took it easy most the way.  Yesterday after my 19 I rushed off to the store without eating and drinking enough and wasn't able to get anything into my system until about 1-2pm, which really messed me up.  I ended up with a really bad head ache that just wouldn't go away - even after a short nap.  By about 8pm it finally went away, but I still feel a little messed-up today.  I just can't play games like that with running in the heat.  When it's cooler I can get away with being stupid like that. I need to be more careful. 10 miles.

AM - Easy 10 miles with 8 x 100m strides. I was happy it was a little cooler out this morning. Felt pretty smooth during the strides. Starting to get excited about the race this weekend.

AM - I was really excited to get up and get going this morning for the race. Got out and was able to get in a few miles for a warm-up. Getting up to the starting line and seeing everyone from the club and friends from the store was great. I then started paying a little more attention to who might be going for the money.  I soon realized that there really weren't very many around and thought I might have a small chance to get a little cash. As far as I could tell it was just Peppi, Walter, Myself, but there usually is somebody there that I don't recognize or doesn't start right on the line.

Anyway's here's how the miles went down:

1st 5:34 - Walter and Peppi took off and a couple other people that I didn't recognize. I just stayed back a bit so I didn't hit the first mile too fast.  Weather was overcast, a bit humid, but cool.

2nd 5:57 - After making the first turn and going up the 2nd mile Peppi started to slow a bit due to not being interested in leading into the wind with a slight rain.  I started having flashes of Clyde breaking the wind for Peppi and decided to just stay behind Peppi and see how slow we got.  After about 2 min. a pack of 4 of us were behind Peppi going 6:25 pace and nobody would take the lead. I thought it was quite amusing.

3rd 5:08 - Going into the downhill I took off a bit with everyone else being lead by Walter then Peppi.

4th 5:17 - Basically stayed in third place until mile 8. Was still feeling pretty good bud I already was feeling the "pound" in my quads. I think It might be the end of this pair of Type A's. I also had been running with Bob Lambert or Ogden and He stared to drop a bit through here.

5th 5:29 - Just trying to hold on.  I realized somewhere in here that I just didn't have any mojo this morning. Took my first Gu to see if that would help jump-start my system a bit more. - Didn't seem to help much.

6th 5:31 - Same. Just running by myself.

7th 5:47 - The little rollers before Tropic I started feeling my form drop a bit and as we crested the hill I made the mistake of looking back. I saw that Thierry Dutoit wasn't too far off of me and I just felt like I was toast.  My quads were already thrashed at this point.

8th 5:53 - Thierry Dutoit caught up to me and I was just in enough pain to not care that he passed me. I was just focusing on keeping my form together as much as possible.

9th 6:07 - knew that I wasn't going to catch back-up to Thierry Dutoit and looked back for the second time - and I didn't see a soul. You can see what happened when I discovered no one was behind. I immediately started thinking I was still "in the money" and all mental toughness that I had left.

10th 5:57- same as above

11th 5:54 - same as above

12th 6:14 - Looked back again - no body in sight. Oh, what a competitor I am!!

13th 6:02

13.1 5:20 - Picked it up to look good for the finish line.

I ended up running the race 8 seconds slower than last year. I really felt like I was in better shape.  I still think I am, I just didn't have a good day,.

AM - No run this morning, feeling pretty beat-up from Bryce still. Stretching.

AM- Track workout this morning with the club.  Ted and I decided to mix it up a bit again and separate into 3 groups and run everyone together on the same workout.  I think it's going to be much better with all the different paces.  The people that did Bryce that showed we just had jog the corners and stride-out quicker on the straights to help loosen up a bit and get those legs turned over.

I just jogged about a mile slow and supervised the workout.

When I got home I went out and did another 4 miles.  I'm hoping to get a few more in tonight.

70 miles for week. Getting ready to move.