St. George Running Center - Run For Life.

PM - Ran home the long way into Washington, down into the fields and over into Bloomington. nice steady run. A bit humid and warm, but a nice evening. Pretty hungry by the end since it was after a full day at work. 15 miles.

AM - Track workout with the club. I was able to get there a little earlier and get in a decent warm-up in. Did 8 x 800m w. 400 recovery. 

2:29, 2:31, 2:33, 2:31, 2:31, 2:31, 2:31, 2:30

Really happy with how these went. We had some wind on the backside of the track and it really seemed to effect me on my second lap. I was happy to be done.  Started to do some stair but my calves were a bit tight so I just stopped and did my cool down. 10 miles total.

AM -  Went out and did the tempo loop backward (minus the tempo). Steady pace. Really nice morning except for the humidity. 11 miles

PM - Went back out this evening and got in another 10 miles. Feeling pretty good. Hip and SI joint felt decent.

AM - Went out with Kendra this morning and did an easy 6.25.  I seriously am done with this Humidity. It was good chatting with her without being interupted.

AM 2 - After we got back and help the kids off to school I went out and did another 11.  I was so drenched after getting back. I'm still drinking fluids trying to get back in me what I lost this morning.

AM - Met-up at Bloomington park with the some of the RT Girlz this morning and drove-up to Mavirik on Washington Prkwy for a tempo. I'm beginning to think my body really does not perform well in humidity. I sweat so much anyway, so when it's humid I just feel like I'm dying.  The same thing happened when I ran the Ojia Marathon in CA last year. I just start feeling like I'm working like a horse. Anyways here's how it went down. I ended up starting about 1 mile past where I started last year.

SKIP, 5:41, 5:43, 5:49, 5:56, 6:03, 5:57, 5:54 - today

5:45, 5:38, 5:44, 5:46, 5:49, 5:51, 5:49, 5:47, 5:49, (.3) 5:46 - 2012

I was really quite upset about my times.  I did 2 miles less from last year and my paces were way off. It could be the humidity or I could be worn down - possibly both. Hopefully I'm not in worse shape.

Anyways, I stopped at the Confluence Trailhead got some water, saw Scott H., chatted with him and squeezed all the sweat out of my shorts. About the time I was taking off to finish the run Amber G. came up the trail and stopped for a drink. She was 4'ish miles into her tempo since the girls did more of a warm-up.  I ended up finishing off the last 1.5 miles of her tempo with her. She was able to hammer out a 5:40, 5:43 (.50 miles) - Thank goodness I didn't get dropped.

Happy to have the workout done. I'll probably go out a little later on and get in a few more.

AM - Great run this morning with the club. Met up at the SG Marathon finish line and drove 18 miles up the course. My goal was just to keep it steady and not bust out and do anything stupid.  I was surprised how good I actually felt with doing 8+ miles of speed yesterday.  Ended up running with Logan and Richard W. the first 10 miles 7:00- 6:40 ( i think) and then Logan took off for a tempo and Richard and I just cruised it in 6:20- 6:40.  It was good chatting with everyone on the course and after the run was over.

Overall I'm really happy with my week. My energy level stayed up towards the end of the week. My tempo on Fri wasn't my best but I had a good track workout on Tues.  Next week I plan on just keeping it about the same. I am going up to do Big Cottonwood Canyon Half (Kendra is doing the Full) on Sat. However, I'm not planning on racing it, just making it a solid tempo and getting in about 20- 22 miles for the day.  

AM - Got to the morning club run a little early and got in 1/2 mile. Richard and I waited around a few minutes and nobody else showed so we took off. Ended up doing 6.5 miles.  Just took it easy and chatted. 7 miles.

AM2 - Came home and help the kids get ready and took Isaac to school. Then went backout and did anoth 11 around the river tempo loop. Still really humid out.

AM - Early morning Track workout with the club. Decided to bring down the intensity and keep everything between 5:30 - 6:00 pace. I'm planning on doing an 8 mile tempo in the morning from Clyde's so I thought it might be smart not to go all out. Ran most the way with Craig C. and Richard W. 9.5 miles total w/5 miles of speed

PM - Ran home from the store via Virgin River Trail - just took it easy and got it done. 9 miles

AM - 8 mile tempo this morning with the boyz. Wet'n wild fun! - Not really. This rain and humidity has no end. Actually this morning I was happy with a little rain - it brought the temps down just a bit so the humidity was tolerable. I think today was the first time in about a year I had done the "Clyde Tempo" loop.  It was good to get out early and get it done. Here's the splits: 5:52, 5:58, 5:43, 5:49, 5:49, 5:47, 5:46, 5:40.

I knew Dave was going to go out conservative with getting over his hami issue so I decided to just go out with him "Pepi Style". I hope I wasn't bugg'n too much. After about 4.5 I could tell Logan was moving along slower than normal and feeling bad for riding Dave's tail I tried to pick it up just a bit. Just kept it steady until the last mile then tried to pick it up a bit more. The ground was pretty slick on mile 7-8 and the hill sucked me up under river rd but was able to drop it down a bit. Overall I'm happy with the workout and being able to just keep it steady.

AM - Just wend out and got in an easy 10 miles. Nothing special. A little tight in the hips from yesterday's tempo. 10 miles

AM - Up in SLC. Went out and back on 9th E towards Downtown. A bit quicker on the way back once I was warmed-up. Great morning, a little rain and cooler temps. Really nice!! 10 miles

AM - Big Cotton Wood Half - My plan for the race was to just use it as a tempo for SG Marathon. I had no intention of "racing it" all out.  Anyways, due to it being a bit cold at the start and knowing I wasn't going to race it I didn't do any warm-up. Talked with Sasha, John C. and some of the guys up front for a bit before the gun went off. Here's how it went down:

1. 5:54 - Everyone just took off so fast - See ya - have fun.

2. 5:39 - Getting warmed up a bit. Just letting the legs go without any push.

3. 5:28

4. 5:22

5. 5:25

6. 5:34

7. 5:31

8. 5:28 - Coming out of the Canyon. It felt so nice to not have it quite as steep. 

9. 5:23

10. 5:43 - A couple little rollers/ turns. Start to feel it in the legs a bit.

11. 5:44

12. 5:46

13. 5:59 - Even without going all out my legs were still trashed. Just wanted to get it done.

13.1 - 5:33 - Short little sprint to the end.

1:13:30

After the race I chatted with the guys a bit, got some fuel and headed up the course to find Kendra (she did the full). Met her about 5.5 miles up and was able to run back in whith her. Really happy with how she did and was able to push through the pain and still get a PR. What a great day!  

No Run - Still Beat up from Sat.

AM - Still feeling like my quads are jacked. Just took it easy at the track today. Did a few pick-ups but nothing serious. 7.5 miles

AM - Easy 10 miles. Quads still a bit jacked.

AM - Decided, I'm obviously not recovering very quickly. So, I'm just going to keep it at 10 today and tomorrow and do a 20 on Sat. 10 miles.

AM - 10 miles out and back on the bike path. Easy. 10 miles.

AM - Met-up with the club at the SG Marathon Finish Line. Great group. Wanted to do 20 - ended up running most the way with Clyde and Logan. Logan took-off at mile 10 for a tempo.  Clyde and I picked it up a bit but didn't push. Ended up averaging 6:37 for the run. Felt great and happy the quads didn't act up at all. 20.5 miles

AM - Woke up and went out for 6.5 with the club. Only three of us this morning. Ben F. and Jeff D. Just took it easy and chatted. Ended up wearing a long sleeve T with the cooler temps. 6.5

PM - Wanted to get in another 10 but ran out of time. Ran from the house up the bikepath to Washington. Kendra picked me up at 6pm by the skim board park so we could get to the Holts on time. 7 miles.

AM - No track work today! It was nice to sleep in for another hour. I think I'm going to miss it going however. Just went out and did 10 came home talked to the kids and went out for another mile. 11 miles

PM - Went out and did 2 miles out and back with Isaac and Isabel.

AM - Morning Tempo with the Boyz. Warmed up for about 3 miles. Clyde spit on me 3 times on the way to the tempo start - but only ran into me once. A bit windy this morning but not too hot. Here's how it went down:

Today's W/O : 5:45, 5:42, 5:27, 5:35, 5:43, 5:40, 5:50, 5:44

Last W/O:  5:52, 5:58, 5:43, 5:49, 5:49, 5:47, 5:46, 5:40

Pretty happy with this workout. Once again, my fastest ever on this course - 5:41 ave for the 8 miles.  About 8 seconds faster per mile overall than two weeks ago.

HIGHLIGHT: Mile 4 we had a skunk scare and thought we were all going to get sprayed. 

I think I would have done a bit better (5 seconds or so) on mile 7 if I could have kept David in sight, but I lost him in the dark - I was struggling to keep pace and lost a bit mental focus.

Pretty happy to know this is the last tempo before SG Marathon. It's been a great training cycle and I've seen some nice gains this season.  I've had some ups and downs the last few months, but really happy I've stuck it out and stayed fairly focused. I think it's all really starting to pay off.

AM - Got up and did an easy 5 this morning. The temps were wonderful. The muscles felt pretty good considering yesterday's tempo. However, I'm going to spend a little extra time working my L. hip.

AM- I am loving these morning temps!! Easy 10 miler this morning. Feeling pretty good.

AM - Woke up early and met Clyde at the marathon finishline at 3:45. We both needed to be done before 7am so that's what worked. I think I was over-tired, I just never seemed to get it the flow of the run. I went to bed really late last night due to getting some work done and had a long day at the store. Today I came home early from the store and crashed for 3 hours. I felt so much better after the nap!

Really happy about the week. Miles were perfect and had a great tempo on Wed with the guys. Next week's plan is to just rest up and get ready for next Sat!