Turn your rut into a groove.

pm--4 easy, easy miles on the Coral Canyon trails w/ a buddy. I've been feeling beat this week, so I'm a little scared about tomorrow and the Hurricane Half. Seeing all the other runners usually helps me to get up for a race. I'm shooting to better my last half time--1:49:40. Ideally, somewhere in the 1:3X:XXs would be great. We'll see. Maybe rain in the morning. 

am--14.5 My wife, sisters-in-law, father-in-law, and I did the Hurricane Half today. I had a bad week--I felt totally beat. On top of that, I had some major stomach issues this morning. My sister-in-law and I did a little warm-up. Then I did a cool down with my wife and my father-in-law. My wife has done this course before and swore that there wasn't a lot of incline. When we've made the drive back from Zion, however, I always seem to notice the incline and question her assessment of the course. Anyway, wanted to give it my best shot and try to finish in under 1:40:00. Here are the mile times from the Garmin--I finally figured out the Auto Lap. 

1--8:06

2--7:42

3--7:47

4--7:52

5--7:56

6--7:58

7--8:09

8--7:52

9--7:18

10--7:23 This and the previous mile were on the decline off of the plateau.

11--7:52

12--8:35 This was the incline into Hurricane. My stomach and mind were really shaky here.

13--7:26 The Garmin said this was .93. The course was around 13 if that long, and from mile 2 on the mile markers were about .50 off.

Overall, I was happy. I PRed by 8 minutes--would have still been around 6 minutes on a full 13. 1, but I know that I could've run stronger on a different day and am a little disappointed that I couldn't gut out something in the 1:30:00s. Also, congratulations to my sister-in-law, Ally--she placed first in her age division--and to my wife--she PRed  by a few minutes.  

am--6.25 A nice, little run with my neighbor to start off the week. I love the fact that it is light around 6:30 now. 

pm--6.75 I got out and stretched the legs a bit. It felt good. Probably had more in the legs on Saturday. Nonetheless, it was more than that. I need to get a better feel for longer races. Like anything else it'll take some miles.

pm--10 A nice easy reverse loop around Clary and into Green Valley. I'm hoping to make this a 70-mile week. Let's hope it isn't jinxed.

am--7.25 Ran w/ friends and neighbors and Dr. Hunter, chatted briefly about medical ethics when we saw an ambulance at the scene of an accident in the distance, and wondered, at least to myself, What would Hippocrates do?

pm--3.75 I went mountain biking with the scouts on Barrel Roll trail then had them transport my bike home while I ran. To all of you tri guys, biking and running, one right after the other, is tiring. Cheers to you. 

pm--11 A slow, hard run to Tonaquint and back. I'm looking at a short run tomorrow and 20 on Saturday. The body's feeling tired. So we'll see how it goes.

pm--5 Well, I did some anoraking and found out what Tinman Tempo is. So, needless to say, I strapped on some kicks and took off for a run. The body felt really good, despite the 90 degree temperature and the last few tired days. I ended up running 3 of the 5 miles in the 7:3Xs--Tinman Tempo. A good run.

am--20 Well I hit my 2nd 20 miler and, simultaneously, my 1st 70-mile week. With the long run I was shooting for a steady pace on a route that had some ups and downs built into it. I started the reverse loop around Clary then took off up 400 E. in Ivins. I went the length of the parkway w/ extensions up to Tuachan and up to the toll area in Snow Canyon. The last 5 I went down the length of Valley View and back home. The body felt good most of the time. Although after about 17, the mind and the body start to question themselves. My overall pace was 9:00/mile. According to all the charts, my long run pace should be between 8:30 and 9:30. So, realistically, I feel good about the run today. Next week, I'll back off a little. Paz.

am--6.25 Wasn't sure if I'd get any running in yesterday or today. Yesterday, I didn't wake up--had a sleepless night--and, then, spent the evening with a friend from out of town. Tonight will be a long night at school. However, I woke up this morning, and, perhaps, I'll make it out tonight. I'm so glad I woke up this morning. It was beautiful around 6.

pm--4.25 An old route w/ out Garmin. A nice end to a long day. 

am--8 A nice easy 8 w/ the wif, her running buddy, and Dr. Hunter.

am--12.5 An easy long run w/ Dr. Hunter. He's trying to decide whether or not to run the Utah Valley Marathon. He did great tonight. A real animal, I tell ya.

am--6.5 A grueling 6.5 w/ Dr. Hunter and his nurse.

am--4 My brother-in-law is a volunteer fireman like Eliot Rosewater. So the fam decided to be supportive and go run. I thought today would be a good chance to see exactly where I'm at in my running. Most people were just out to have a good time. As a matter of fact, the official clock didn't even have power, so my time is straight from the Garmin. I knew that I would have to hit about 6:30ish pace to break 20:00 in the 5K. That's what I was gunning for. I shot out in front--I had to pass my nephew who was really cruising--and tried to hold pace. Actually I tried to push the pace at the beginning. The mile splits are as follows:

1--6:29 I felt pretty good.

2--6:46 My mouth was drying out quickly, so I had to grab some water at the aid station and walk for just a second to get it down. This may have cost me in the end.

3--6:48 I must've sounded terrible. The huffing and puffing. There were times when my pace went above 7:00.

.1--26.17 I was able to push myself as I neared the finish line. Overall time 20:30.

 I was gunning for 20:00 but knew that somewhere between 20:00 and 21:00 was realistic. I'm starting to have a more accurate view of where I'm at as a runner. Perhaps without the water stop, maybe with a little more mental toughness, surely with some more speed work, today would have been my day. The course--which ran along the path between the new park in Green Valley and Tonaquint--was pretty honest. So this time will be helpful to me in my training. The 10Ks that I have run, although very pleasing, were probably faster courses. With the miles that I'm putting in, 20:00 is very realistic, maybe even 19:00 or 18:00 if I get more serious about doing weekly speed work. Anyway, good day. Maybe a few easy miles this evening. 

am--6.25 Well I hit 1000 miles last week. It's nothing new. I did last year--in October. I'm loving running. What an awesome way to enjoy life. Went out with Dr. Hunter and his nurse this beautiful morning and enjoyed the pace--she hits 8:00/mile pretty easy. Have a good week.

pm--.25 Played some ultimate today, trying to be a good sport and strained/sprained/pulled my groin/hip. There was never a snap, crackle, pop, but I was definitely dragging my leg around at the end of the game. Walking doesn't hurt. But, when I tried to run this evening, it just got worse and worse. So I called it quits. We'll ice, rest, and winter crest for the next few days and see if we can get it licked.

am--20 Woke up at 3 to do 20 with  the wif and sis-in-law. We went down THE COURSE. The first few miles were dark and slow, but the temperature was beautiful. I was just praying that my groin/hip would hold up. It did. In fact, I threw down a couple Tinman miles at 16 and 17. The body felt great, except for the runner's stomach--any remedies, anyone? Plus, I was able to hit my long run pace pretty easily. This is my third 20. I can see the benefits. 

am--6.5 The last few miles of the 20 yesterday felt great, better than I've ever felt at that distance, by far, but, today, the body is sorer than its felt after a long run. Not sure why that is. Maybe the downhill coming through Snow Canyon. Anyway, I got out this morning to hit a little recovery jog and keep the father-in-law company as he tried to squeeze as many miles out of 4 hours as he could. He really is inspirational. His body is broken, but his mind is willing, and he just keeps churning. 

pm--4 Recovery/Just 4 the miles of it run. Both runs today, I ran in ASICS. The last 2 weeks, I have run the crap out of the Brooks that I'm trying out, hoping to give some accurate feedback. I really like the pair of Brooks I've been running in. ASICS, I also like. I wouldn't say one of the brands is a step above the other, but I would say that I've found consistent happiness with the ASICS. Anyway, I'm a shoe nerd.  

am--6.5 Got home late last night from California. We did a baseball weekend which turned out pretty cool. We even ended up in the Torii Hunter highlight. Anyway, ended up sleeping in and not getting to the morning run until after 9:30--mild heat training I guess. 

pm--5.75 Life almost got in the way of the run tonight, but I got out, probably too quick after the Memorial Day BBQ. I had to make a few Hunter stops along the way. Luckily, the golf course was calling, and the facilities were available. Along the way, I saw a docile garter snake and a timid skunk. And the wind. 

pm--12 Not a great day for running. From the get go, I had a running belly and wasn't sure if I would even get out today. To top it off, I've discovered that I probably need to change some eating habits, so that I feel better on the run. Shooting for 70 this week, so about 12 a day is the aim. As I went out today, the stomach was heavy and the legs were tired. I made it. But it wasn't easy and it wasn't fun. 

am--9 Early morning run w/ Craig and Aubree. Running this week is hard. I feel like I'm getting slower. 

pm--4 Little scout activity. They had to run 3 miles in 30 minutes, so we ran. About 8:30 pace. Did some swimming then ran a mile home. 

am--8 Reverse loop around Clary w/ a cousin who's a triathlete. Felt better this morning running.

pm--8.75 I decided last night that 70 would not work this week. The legs are tired, and the gag reflex would kick in every time I thought of running longer miles. I'll hit 60 easy. Then a little taper before UVM. Tonight I went out for a nice run up the old Swiss Days course and down into Green Valley. I hit a tempo mile and a few tinman miles, intermittently. I realize that tempos are for conditioning the body to a certain pace, but I just wanted my body to remember it could hit a tempo pace. And it is bearable. Overall the run shall be called Hills and Headwinds. It's a descriptive name. 8:05 per mile. I feel like I can realistically hit that pace for the marathon. We'll see. As far as preparation goes, my weekly milleage and long runs are really coming along, but consistent speed work and tempo/marathon pace runs aren't. The training for this upcoming marathon is nearly done and dusted, but I'm wondering, for STG, if an increase in weekly mileage or an increase in quality runs each week is the answer to a better time. If anyone out there is reading and feels like he/she has the answer, please let me know. Anyway, the run tonight reminded me that I do love running. I am improving. This week has just been one of those rough patches. 

am--6 Ran the old morning route starting about 9 am. The luster is wearing off the Mizunos. The forefoot cushioning is lacking for my tastes.  But some people swear by them. Pretty good week even though the wheels nearly fell off a few times.