Little Buddha

Got up at 5:30 and made my way over to the Pineview track for some 800s with Clyde and Steve. I was a little late, so I didn't get in as long as warm-up as the other guys, I only went a mile, so I started my workout, when they were starting their second interval. Both Clyde and Steve were running a pretty quick pace, I settled into more of a Yasso 800 workout. Here are the splits

1-2:40 felt like I'm still warming-up

2-2:40 felt better

3-2:39 felt pretty good here

4-2:39 Pretty happy I'm consistent with these times, I was just wanting to be between 2:40-2:45 range

5-2:45 I felt pretty tired on this one, and not very focused.

6-2:42 This last one was a struggle, but at least it was faster than the 5th one.

Workout- 3 miles threshold, 2 miles easy recovery

Finished with Steve driving me over toward Middleton Drive, then ran back to the high school and added a little bit 2.5 miles.

DS Trainer- 67.5
 

I'm glad I made it over to the track and did this workout. I felt ok with the times, last year I would do similar workouts and be in the 2:45 to 2:50 range, so I really think I'm faster than last year at least at this point.

Now we are off to Vegas for a short overnight trip and some relaxation.

Got home late from Vegas, and only did 4 miles.

Played basketball for an hour, then I did a 8 mile run out on 100 North, past Ernesto's, then back across the 600 North trail. The run didn't feel that great, my right hip is still bothering me. I'm planning on getting out again tonight, since I didn't run much yesterday.

Nimbus-304 

Really good run for me today. We did a 20 miler from above Veyo down to the running store on the marathon route. I was a little worried how I would be able to handle 20 miles, since I haven't done one for a long time. Anyway we started off at a decent pace, Clyde, Steve, Bill, and myself.

1-7:09

2-6:46

3-6:20-I'm enjoying the pace so far not too fast, and we are running together enjoying the cooler temperatures

4-6:27

5-7:19 I felt pretty good going up Veyo Hill, Bill drops off a little going up the hill.

6-6:59 still some hills here

7-6:40

8-6:45 Steve and Clyde put a little distance on me here

9-6:34

10-6:27 Quick water stop for the guys, though I didn't really stop, I carried some two smaller bottles of power aid on my little hip belt

11-6:37 By this time Clyde has taken off, he really wanted to try to push the second half, so now it is just Steve and I for a few miles

12-6:28 I'm still feeling pretty good, which is surprising. I didn't eat much yesterday or last night, and I also didn't get a good night's rest.

13-6:22 (1:26:56)

14-6:16- I picked up the pace a little here, Steve was struggling a little, was low on fuel.

15-6:12-

16-6:40 gradual hill leaving Winchester

17-6:26 Legs starting to feel tired, and body really starting to warm up. In fact I took a water bottle that was on the side of the road, looked like it was more than half way gone and wasn't one that somebody had recently set out, so I just dumped it over my head and it helped cool me off for a bit

18- 6:43

19-6:41

20-6:38

2:12:32 average 6:37 I was pretty happy with this average. I had done a similar run back in April 14 miles down the course with a 6:38 average. So this effort was much better today 6 more miles, plus the Veyo Hill and the rolling hills coming into Dammeron.

I did have some problems driving back home, got really tired and just felt ready to eat something and take a nap.

Cumulus-102.5

Difficult day to run. I started out the door with the plan of doing some hill repeats over at Pah Tempe. I was one mile into my warm-up when my wife came and got me and said we needed to head to the hospital her father had just had a stroke. This is a pretty scary deal, just ask Dave Holt. Anyway, I was able to be with my father in-law most of the day and I helped give him a blessing. It was only a minor stroke, but he is still going to be in the hospital for a few days. To make things even more difficult, my mother in-laws father, just passed away on Saturday, so she is now dealing with both her husband and getting things ready for the funeral on Thursday. My wife, Sunny is doing a good job dealing with everything and said I could go out for my evening run tonight. It felt good to get out tonight, I ran up to the city building in Toquerville 4.5 miles and back home. Going out I was 34:02 and coming back I was 32:11. I hope to get in some good miles tomorrow and Wednesday and then taper a little for the Provo Half on Saturday.

DS Trainer-77.5

Ran 7 easy miles with Bill from the hospital down by the river, then up through Bloomington Hills and St. James, back to the hospital.  Nice and easy run, decent weather.

Nimbus-309

Decided not to drive over and do speed this morning, since I'm going to be racing on Saturday and I had to be to a meeting by 8:00 am.  Went and played basketball for an hour, I'll get in some miles tonight

I did an easy 6 miles this morning from the hotel in American Fork up through town and back. I'm feeling pretty good for tomorrow. The day is going to be pretty busy, I have a friend getting married at 11:00 am so I'm going to have to hurry right after the race to not be late. I didn't get a run in yesterday with Sunny's grandpa's funeral.

Cumulus-108.5

Not a good week of training, lots of other personal things happened this week and running pretty much took a back seat to everything else. I had planned on doing the Provo Half, but got back to the hotel really late Friday night and pretty much decided against trying to wake up, do the race and hurry to my friend's sealing. It sounds like the race started closer to 7:30 than 7:00, so it was probably good I didn't do the race, I would have probably missed my friends sealing.

Anyway, I'm glad school is starting, hopefully I can get back into a better schedule with my time. Before this week, I felt like I had had two good weeks of training. Only seven more weeks until St. George and I still have lots of work to do. For some reason, I'm just not as motivated or excited this year as I was last year. It is kind of strange my race times have been faster, but I feel like my training hasn't been as good.

Really good start to the week. I got up to go play basketball, but was only there for 30 minutes, we got kicked out early, so they could do some cleaning. So I came home and thought I would just head out and do an easy 5 mile run. Instead I saw a fellow teacher walking up the road in a direction I wasn't intending on going, anyway I ran over to him and asked about the meetings I missed last week, then decided to just head out on 300 West and run up the La Verkin Twist to the Gun Club Turnoff. My previous fastest time going up the 3 miles was exactly 24:00, today I hit 22:54 7:37 average which really made me feel good. Coming back down is always much faster. Previous best down was 18:00, today I finished with 17:14 for the 3 miles down for a 5:44 average. Anyway, now I'm off to meetings, but I'm glad I got in some miles this morning. Seven weeks until the marathon and I need to get going.

Tonight I did a 2.5 mile warm-up over to Hurricane High School, then ran 1 mile at a very fast pace 5:18.  I was interested to see where my speed is at.   I wasn't all that impressed with the 5:18, much room for improvement.  However, I was running on a full stomach right after dinner, and had to take two of the four turns very wide as there were other obstacles on the track, high school kids sitting in lane 1, over-weight ladies walking in lane 1, 2, and 3, you know and the list goes on and on.  Anyway did another 2.5 miles home. 

I had a late night and didn't get up early enough to run this morning, but I did decide to ride my bike to work this morning 4 miles at a good pace, so I would convert it to 1 mile running or cross training. Another mile of cross training riding bike home from work. Went and did a 4.5 mile run down through Confluence Park this evening.

Nimbus-315.5

Tough workout for me tonight. I ran 2.5 miles over to Hurricane High School at 6:30 pm, it was about 103 when I left. I decided I would try to run a few 800s and see how I felt. I was really not wanting to do this workout, because my legs have been feeling pretty tired this week, which is strange because I haven't been doing any high mileage or any races. Anyway, after really struggling to get started I did my first repeat.

1-2:33 quite a bit faster than what I've been running these 800s in, but I figured maybe I would try to run these a little faster than the Yasso 800s and rest a bit longer.

2-2:35 not feeling to great

3-2:37 not a bit excited about this workout

4-2:39 pretty drained from the heat, it is now 7:30 and the new sign at the high school reads 101 degrees out.

2.5 mile shuffle back home.

I'm glad I managed to do at least 4 repeats, I probably could have done 6 if the pace would have been a little slower 2:40-2:45 range. Anyway, I'm just glad to be done with this workout. I just don't have the speed like some of the guys in the running club, but I'll keep working on it.

DS Trainer-55.5

5 easy miles this morning. Ran up to the substation, then back home, then up to Jolley's and back. My legs felt pretty dead, but I'm glad I got up early. I probably won't be at the club run tonight, I have a meeting at 7:00 pm.

Nimbus-320.5

My meeting lasted about an hour longer than I thought it would, but I was able to leave the house at 8:45, my wife was mad because I had just gotten home and there I was taking off again, but most of the time she is pretty supportive on my running. This is just the hard time of year, the last few months before the marathon. Very busy with school starting, but still need to get in the miles. I did 7.5 out to Three Falls Elementary School and back. averaged 7:35 and felt pretty good.

Cumulus-115.5

Really good workout at basketball this morning it was me and two other guys against 4, full court so quite a bit of running and moving after an hour I was ready to be done.  Hope to do a longer run tonight.  Back in college me and one of my best friends on the team, would often play basketball games of one-on-one full court, those were some pretty good workouts of course after our main running workout.

I got to the running store at 5:40 am and met up with Bill. Clyde was out of town, Dave had XC, and Steve Olsen was running the marathon course, something must have come up with Hooper because he wasn't there either. Anyway, Bill and I had a good run down Dixie Drive around the Black Hill, we stopped for a drink and quick bathroom break at the Dixie Center then made our way over to River Road, then up and back through town and back to the store on Diagonal. The run measured at 13.50 and we averaged 7:35 pretty nice comfortable pace. Bill kept speeding up in the beginning, I didn't have much energy this morning. I got home, ate a quick breakfast then ran 5 more miles. I went over Hurricane Middle School and watched the high school cross country meet then came back. Now, I'm pretty tired. I still need to get 4 more miles to make it 70 for the week, so I'll have to go out again tonight, once it cools off.

Cumulus-129.5

Nimbus-325.5

Well, I got out again tonight and did the 4 miles that I needed to in order to hit 70 miles for the week. I am pretty happy about that, and plan on giving it a better effort next week and get more miles in earlier in the week. I was really proud of Jordan tonight, he went out and ran 2 miles, he is getting ready for 6th grade football and the coach has encouraged them to run a little to get into shape.

Basketball this morning for 40 minutes= 4 miles

Tough run tonight, not because of the pace or the route so much, but because of the blasted heat! I left the house at 4:30 pm and did 10 miles out along the 600 North Trail to Sky Mountain Golf Course then a mile through Sky Mountain, then turned around and came back. I did this route, because I knew there would be water and I needed plenty of it. Maybe, I'll wise up and try to get going better in the morning. I don't get much support from my family when I try to go on a run at night, yet I also get in trouble if I stay home and try to run on the treadmill.

Cumulus-139.5

Easy 5 this morning, legs a little sore from yesterday

Big difference between my 10 mile run tonight and the one I did yesterday afternoon. The main factor was the temperature. I went out tonight at 8:30 after the sun had gone down, I really don't prefer running on the road in the dark, but had to do it tonight. Did an out and back to Toquerville. Going out was just over 40 minutes 8:08 pace, coming back was 37:11 7:25 pace, which included a few times jumping off the road into the ditch to avoid becoming roadkill. I was pretty happy with the run tonight. I need to get in a speed session this week but my body has been disagreeing with me.

Nimbus-335.5

3 miles around Worthen Park and downtown St. George, then 2 more miles from the Running Store before running with the club. The club run was good, we did loops around the course near the store, ran a total of 6 miles. The temperature was nice and it felt good to run on grass, brought back some memories of running cross country races on golf courses.

Cumulus-150.5

Had trouble getting out of bed this morning, but managed to make it over to play basketball for an hour. Did a good speed workout tonight.

1600-5:28

800-2:37

400-73

1600-5:34

800-2:39

400-72

Pretty pleased with this workout, I've been wanting to do it all week, but I've been pretty busy.

DS Trainer-66

Easy 4.5 miles this morning down through Confluence Park, my hips were really hurting so the run was very slow. I think I'm probably a little sore from the speed workout last night.

Nimbus-339.5

Probably my best Pah Tempe Hill Workout to date. When I started doing these .3 mile hill repeats in January of 2006 my times went something like this 3x hill 2:33, 2:33, 2:33. Over the past two years the times of course have come down, but last night was really good, and I think part of it was due to the fact I was running as it was getting dark and I was getting pretty scared. Well, I tricked myself into getting scared as I started each repeat I just imagined crazy things were coming out of the trees and were chasing me and I had to make it up the steep hill as fast as possible to the main highway and civilization. Anyway, I guess my scare tactics worked a little.

1.5 easy warm-up

1-2:14 felt easy

2-2:13

3-2:13

4-2:08-way too fast I thought, pretty sure I'll die now on 5 and 6

5-2:09-pretty dark now

6-2:06* New all time PR

As I said I was happy with the times, and I was also happy with the recovery in between I was taking 3:30 rest to job back down the hill. In the past, sometimes I would take up to 4:00 minutes.

Did 2 miles cool-down

DS Trainer-73

Easy 2.5 miles this morning, just to wake up the legs. I'm planning on doing a 10 to 12 mile run this afternoon, if it doesn't get to hot. Was kind of busy right after work, so I ran later this evening. I did an easy 8 miles out over 600 North trail, then down to the highway and back through Hurricane. My legs felt a little tired tonight.

Cumulus-158.8

Basketball this morning. I'm going to do a 4 mile tempo run tonight, then take it easy the next two days before the Trails Half Marathon on Saturday. Tonight I had Sunny drive me out to Anderson Junction then I did 7 miles back home. The goal was to run 4 mile repeats at a pace which I would consider threshold. I was a little worried about doing this workout, mainly because of the +100 degree temperature. I took some water, but still died in the heat.

1 mile warm-up. My hip was a little sore warming up and I was a little worried about doing the first mile.

1-5:24, this mile has some good downhill, which is really what I need some help learning how to run faster on. I felt pretty good on this one and the hip seemed to loosen up.

2-5:38 not as much downhill, more level. I only rested a minute between the first mile and this one, which now looking back I think might have drained me more for repeats 3 and 4

3-5:41 another mile with some good downhill, I had to move off the road twice, to avoid being ran over by crazy drivers.

At this point I was going to just be done with the mile repeats so I did an easy jog back to La Verkin up the hill and into town.

However, I decided to go ahead and try to do one more fast mile home.

4-5:48 I think this is the fastest I've ever run this mile which ends pretty much at my house.

Once home I did a very short cool down, and it the shower, I had company coming over and didn't have much time.

All in all, I was happy with the workout, and being able to run 4 in the heat. Next time I would like to be a little more consistent with the rest and recovery between miles.

DS Trainer-80

Nice run this afternoon, right after work. The temperature was decent right before a rain. I ran out past the Stake Farm, then back home. The run was 9 miles and I averaged 7:56, so just nice and relaxing. I had to miss the club run, because we were going to dinner with my in-laws to celebrate mine and Sunny's birthdays this past week.

Cumulus-167.5

Some soreness this morning in my hip-flexors.  I will do a few easy miles tonight, then see what the race brings tomorrow.