St. George Running Center - Run For Life.

AM- Another easy 10 miles on the bike path.

AM- 10 miles on the bike path - again!

AM - 18 miles on the Marathon Course. Just took it easy.

AM - Got up and ran with the club this morning. Ended up running out to Toniquint and back. It was fun just chatting and stuff. Kendra wanted to get 8 in so I extended 2 more with her then ran home the long way. Ended up getting in 11 miles for the morning.

PM - Didn't end up getting out of the store until 7:50pm. Ran home via River rd.. Just kept the HR below 147. Temps were warm but not too hot. 8 miles. 

AM - Track workout with the club this morning. A lot of people were on vacation or recovering from the Half this last weekend. My plan was to do 16 x 400m, W/200m recovery.  However, my hip was really bugg'n so I cut the workout down to 13 repeats.  The workout still ended up going we'll and I had the energy to continue, I just don't want to aggravate it any more.

Here's the breakdown:

73, 73, 72, 72, 72, 72, 71, 71, 72, 72, 73, 72, 70

Really happy with my splits.  The last time I did this workout most of the repeats on June 25th were @ 75 sec.

AM - Morning Run on the Bike path. Easy. I was supposed to get up and run with the guys but it just didn't happen. 10 miles

AM - Tempo morning. I have no idea what my splits were because I forgot to charge my watch. Ended up doing 3 miles, 1 mile, 1mile.  Not what I had planned but It was already a little hot and I'am just getting back into my Thurs. Tempos.10 miles

AM - 10 miles to the store - the long way. Just took it easy. Carried my stuff in my pack.

PM - Ran home via River Rd. about 7:30 pm. Got it done! 8 miles. 

AM - Veyo - Gunlock - Ivins with the club. I love this run. You can run down the middle of the road and you don't have to worry about the traffic until the very end. Just kept it easy in the low to mid7's until the last three - we then dropped it down to 6:00 pace to finish it up. The hip flexors were jacked mast of the run and I felt like a worked horse by the end. 20 miles.

AM - Club run. Ended up running up over the top of Webb hill - (Ben K, Ben F, Richard W). I saw Bill's car but couldn't find him.  We ended up getting in 6 miles - steady pace.  Came back and we extended with Kendra another 2 miles, then I ran home another 3. 11 miles total.

AM - Track work with the club this morning. 3-5 mile repeats.  My hip was really acting up so I had to shut it down again this week. That's two weeks in a row that I've had to cut the track workout short due to this hip.  I've been working it every night - I'm starting to get kinda bugged by it again. The repeats just felt like I was working like a horse - I just didn't feel good this morning. 5:19, 5:18, 5:19  - much slower than my last miles earlier in the year. Oh, well - last week I hit my 400's faster than I have all year. 8.5 miles

 Got home, changed my shoes and did a slow run to the store - the long way. It was a really nice morning. It's already cooling a bit, which is nice. 10 miles

AM - I've really been struggling to stay motivated the last while. I just keep having days that I'm really not motivated to get going. I really wanted to get up and run with the guys, but I just couldn't seem to get myself going. I ended up finally getting out of bed when Kendra was getting ready for her run at 5:30am.  I don't know what an extra half an hour did for me.

Anyways, went out and did a sleep-run with Kendra (The run wasn't too slow, I was just tired) for 6 miles. Came home did some work and ran to the store the long way for another 10 miles late morning. I finally started having a bit of a better attitude by about mile 8 on the way to the store. I have no idea what's going on in my head - It was like 90F+. Actually felt happy and feeling a bit more motivated. Weird.

PM - Came home from the store. Watched the SWAT team go into the house down the street. I guess somebody had escaped from the jail and his parents lived there. Went out with Isaac into the hills for another 3 miles.  Really nice night.

AM - Really happy with my tempo on my tempo loop this morning. I think it's the fastest ever on the river loop. 5 miles of tempo:

5:49, 5:38, 5:42, 5:43, 5:27    

It felt good to be able to keep it steady and push it at the end for a good finish.  

It always amazes me how different I feel from one day to the next.  Yesterday I would have never guessed I could have pulled this off.  I felt like staying in bed the whole day.

AM2 - Ran again around 9:30am from an appt I had to the store.  Just took it easy - a little tired from my tempo. 6 miles.  

AM - Easy run out in the desert.  A little warmer this morning and humid.

AM - 20+ miler from Coral Canyon to Bloomington.  Nice solid run with a great group.  It was fun chatting with everyone and shooting the bull.  Run with Dustin, James h., Justin S. who I hadn't run with for some time. Also, ran with Craig C., John B., Richard W. and Ben K.  It was fun having a good size group.  The temps were a little warm towards the end and I was happy to be done.

AM - Ran with the club around the mayors loop extended. Then ran home from Confluence Park the long way to get a little more.  On the way back I saw Kendra heading out so I went back out for her for another mile or so. 10 miles.

 PM - Long day at the store. I was pretty tired but ended up running home the long way via the Virgin River Trail. 9 miles.  I can't believe how humid it's been. 

AM - Club track workout this morning. Really enjoyed getting out and chatting with everyone. We really have a great group of people.  We ended up doing 5 x 400m, 800m alternating each distance, with half distance recovery. It ended up being a pretty good workout. I did not have a watch due to not charging it last night. I think I kept about 4:50 - 5:10 pace. I really wan't too concerned about it today. 8 miles total.

AM2 - Came home and chatted with the kids before they headed off to school.  Went out and did 10 miles on the bike path.  The pace wasn't too quite but I still felt like I was getting worked with the heat and humidity.  Really happy to be done for the day. 10 miles. 

AM - Got up early and ran with Logan and Clyde. Normal Wed loop.  Just chatted about XC & stuff. It was good getting out with the guys - it's been a while. Still missing David and Billy. After we got done Clyde wanted to go back out and do another 8-10 so we just went and did the loop again but backwards.  I was happy do get all my miles done early. I wish I would have had a Gu or something - however,I don't know if it would have helped.  My back and hips felt jack pretty much the whole run and my overall energy felt decent with just having done speed yesterday. We did a couple pick-ups, but overall the pace was just normal. 20.3 miles.

AM - Got up early and did 3 with Kendra.  Planning on doing 10 tonight. Busy day.

PM - No run. Didn't end up getting back out. 

AM - Got out at 5:30am - really nice morning a bit overcast. Even had a tiny amount of rain. Fairly humid as well. Just went out and got it done - nothing crazy. Bike path. 10 miles

AM - Big group this morning. Kinda crazy getting everyone in the cars. Ended up running the 1st 10 with Aaron. Just chatted about his calf issue and stuff. My hip was bugg'n a bit.  The second half I was planning on doing Tempo but I really wasn't feeling 100%. My energy level was low and my back and hip were acting up.  I still tried - The first 3 miles I was in the 5:30's then I just started slowing due to everything just hurting way to much.  I decided just to cruise it in and not worry too much about it. 20.25

Didn't end up doing a very good job blogging my miles this week.  Felt really worn-out so I just cut back my miles.  I actually took off Tues and didn't do speed or a run at all. Ended up doing a small 4 mile tempo on Thursday and averaged 5:42 pace on the tempo loop.  I also felt pretty good on the 20 miler out into the field from the store on Sat.  The week ended a bit better than it started.