Runnin Bubbas

AM:  Met at Orem Soccer Fields for a LR this morning.  Taylor from Addidas had an expo for RC going on so there were a ton of people there at the start and it was really cool to see a lot of friends.  Also passed a lot of friends on the trails.  Really loving running lately.  This morning was fun.  We got turned around at Bridal Vail for avalanche stuff so I decided I was going to pick it up for a bit and just try and get some HMP tempo in.  I need to quit running scared and today was a good start to this.  The guys were kind enough to box me in and keep me at 6:10AP for about 3.25 miles.  Learned some good things today about connecting energy vs. drafting.  Anyways, after a quick pit stop we headed out on Murdock for another 10.  I just kept it at 6:55/7:10 AP and felt comfortable.  All the guys looked very good.  A very enjoyable LR this morning.  7:10AP

AM: easy turtle speed shakeout miles. Gorgeous Day outside.  Feeling good. 8:15AP

AM: Scott's house. Fun run with the cross country team. 10.1 7:30AP

PM: 5.13 more with Dad around their neighborhood. Colder here then SLC with 15-20 mph winds. No watch and easy miles. I talked the whole time while Dad listened. 

Tune Up Tempo 

Lunch:  raining and sleet this morning for quite a few hours and did not want to risk anything so I worked til I saw it die down and headed out for a workout. Guys yesterday said to do a small tempo so I did. 

4.25 up with some strides/3.25 down 

5K road simulation tempo @HMP (6:09,6:12,6:02,.35) 18:56.7 for the total 10.6miles

This is the best I have felt in a very long time. Normally I get frustrated in a workout or feel redline at some point. This was a purposeful workout and pace was very controlled with plenty in the tank. I felt very strong for a solo effort. I did not ever open up on this. Pace felt really comfortable. Let's hope it feels this good Saturday. Great deposit today both physical and mental. 

PM:  3.43 easy shakeout miles around my parents house to my sisters place which is not very far away.  Enjoyed another hot tub session at her place. 7:50AP

Easy Progressive

Lunch:  I will make these runs longer and harder throughout the month in this training cycle.  Did an out and back on Texla Road(all flat).  This is a popular road to run on since it is very wide shoulders like almost the same width as a real lane and its paved.  Tons of wildlife I saw today.    All kinds of fowl, dogs, Donkey's, turtles, a fox.  Nice temp with some good humidity.  Today's weather is probably the same forecast for Saturday with the same wind so it was a good test focus on this.  I am logging my splits only to see if I can make this run better by pushing myself longer and faster.  I will also need to do courses that are rolling hills duriing this workout.  I feel very good and looking forward to getting back in great shape.

8:07, 7:29, 7:22, 7:13, 7:06, 7:01, 6:55, 6:53, 6:44, 6:35, .2 1:10 7:08AP

I passed a guy at about mile 8 on my run today that was on the opposite side of the road of me. He looked like he was on a comfortable stroll. Probably younger 24-26 age. As I passed him I said "looking good brotha" (typical thing I say to people word, makeithappen, peace, solid, etc) 

His response to me... "Jesus loves you!"  I just smiled and said to myself "yep, I'm in the Deep South. Gotta love southern hospitality. I enjoyed the comment. Not a bad motivational pass by line after all. :)

AM:  easy meandering stroll down memory lane.  ran from my parents place out to West Circle and Crescent Dr(the second house I grew up in). These are the main two area besides the high school I used to do runs and workouts.  I have not run these roads since college.  Pretty surreal just seeing how different these places are after 15 years.  Been too long.  Felt like I was at the beach today with the weather.  Very sunny and strong wind just like I was right by the Gulf of Mexico.  I am literally 20 minutes from it so I guess that counts.  8:10AP

AM: 4 easy miles with a few pickups. Feel good 7:40AP

Gusher Half Marathon (Beaumont, Texas)

21.5 total little over 3 wu/5.35 cd 

1:22 4th overall/1stAge

great tempo run. Went out very conservative and focused on pacing today for Boston. Really like where I'm at. So enjoyable to run injury free. Little disappointed I didn't reel second and third place back in. I'll give a full report later. 

The plan before I went into this race was to make it my first race. I wanted to focus on pace. I figured I would just go out conservatively and hold steady. I ride with my Dad to the event and convinced him to take a bike and follow the course during the race to where he could give me some fluid in a few spots of the race. The weather seemed really nice. The humidity was high though so I knew I would need to hydrate differently. The temp was 56-62 with a 10mph wind the whole time. The last mile it turned into a 15 mph wind. 

We took off and it became very quickly decided who was going to lead. There were 5 guys that took off around 5:50 pace and I just let them go. I treated this start as a marathon start toget out slow and focus on holding pace. This guy stayed with me the first mile and I looked at him as he talked with me that whole mile. This guy was ripped. He didn't look like a runner and I thought hmmm how long will this guy stay with me. He seriously looked like he was in good shaped but in shape like a football wide receiver. I was impressed that he stayed with me til mile 3. This guy was super nice and cool. This is why I love running because you never know how inspiration and help someone accomplish so much. This guy ended up going on to win the marathon part of this event in 3 hours flat. There were only probably 100 people for the marathon part of the race. The half had around 2,000 with the 5k around a 1,000. Not a big event but well organized and done none the less minus the awards. 

So I'm cruising along and just focused on maintaining pace. My goal was to go out at 6:20's and drop from there. My first mile was my slowest mile the whole race followed by my second mile. I'm really pleased with this reality because it tells me that my training is effective and I know where to improve now as a standard. This course has 3 underpasses with a net gain of 30 feet the whole race. Miles 8-10 are at a steady incline that you don't realize til you're running the route. All in all it's really nothing compared to what I run every day in Utah so the course easy. The middle section had a lot of turns and two times we went around a cone to go in a different direction. These two cones are by historic landmarks that they purposely implement in the race. I guess the cones keep it interesting though as one of the cones is mile 6 and the other right before mile 12.  The course starts at Lamar University and goes around the whole campus. I thought the course was actually pretty cool, weird but cool. 

As we headed into downtown Beaumont, I was in 6th place. I didn't think at all about winning a race prior to the start. I have no business winning a race right now. As we got going I could see the leader with second close behind and then 3 guys together about 1/4 mile ahead of me. All the separation was done very early. I kept telling myself just hold steady and all these guys will come back to you. I told my Dad as we went by my mom, sister and nephew at mile 4 that I felt very good. No matter what I thought I should do though I knew the goal today was to get in a good tempo workout of 6:10-6:20 and make this effort feel really comfortable. So I held steady as we entered doentown. The humidity made me sweat a ton early. I grabbed water every chance I could from mile 2-10. Mainly to take 1-2 sips and douse my head. I started reeling a few of the guys ahead of me during this part of the course. Just before mile 7, I went by one of them. Now we are headed back and again there are 2 guys still a 1/4 mile ahead of me and then the two leaders. As we headed out of downtown which were miles 5-8, we headed back down a main road called MLK. From 8-10 you're in a good headwind and a slight incline. I still felt good here and really thought ok it's time to get these two guys in front of you for good. I knew at mile 11 if I still felt good that's where I would make the real move to go. I was able to get the 2nd place guy and passed him about the sane time these two guys directly in front of me passed him around 9.5 miles. He must of just died because he finished 2 minutes behind me. I need to learn patience when it comes to some running mindsets and this was a good scenario to practice this. As soon as we got off MLK we turned right for about .2 miles and the wind completely died and it felt like I entered a hot spot. Pretty weird that you could feel this. Then a quick left and back into the wind. I kept thinking I would continue to make ground these two guys ahead of me but they kept gaining momentum themselves. As we came up to the second cone and turn around( this is right next to Spindletop oil rig-the first oil was founded in my hometown so this is a big landmark. The rig was moved to this location 40 years ago and so this is where they get the name The Gusher. The leader and the other 2 guys see me at the turn and we are all right there and they all told me later that it motivated them to push a little harder to not let me pass. I thought I could still get them but when I turned right to head back the wind suddenly changed to a gust of like 20-25mph and now all my effort had to double which I did. I pushed harder to try and get them but I guess they still had enough in the tank to hold me off. I passed about 80 5k participants in the last 1/4 mile which started at 8 and finished with the rest of us. We started at 7:30. I finished well and thought my closing speed was there. It's just not that fast yet this finishing 4th. 

I was able to talk to the 3 guys that finished ahead of me. All of them are running Boston this year. The winner won the marathon last year and so decided to do the half as a training run this year. He is from Austin and actually was diagnosed with a brain tumor 2 years ago. Very nice guy. Seriously a cool story in itself. Good runner and very humble guy too. He pushed his kid in a stroller last year and ran 2:53 to win the marathon last year. Oh yeah and has a brain tumor. What's our excuse not to run I guess I would say. 

The third place guy was from Austin as well. He trains with a good crew he said. Decent runner and he and I did about 5.3 miles cd. I enjoyed talking with him and hearing his running journey. It made the cd easier for sure to run with somebody. 

I really enjoyed this event. Mostly because this is where I grew up and I cannot remember the last time I raced in my home area. So it was fun to run the streets where I grew up. I'm glad I did it. I'm really pleased with the consistency of my splits. No pain whatsoever and I feel really good today. All very good signs. I cannot believe how fun running is when you're not injured. I have really enjoyed the last 6 weeks. Hope it can stay like this for awhile. 

Splits: 6:23.7, 6:23.1, 6:20.5, 6:10.1, 6:12.5, 6:20.6, 6:08.7, 6:15.4, 6:21.2, 6:22.6, 6:20.6, 6:16:4, 6:10.7, :41-1:22:51

Today was a fun day. Ate la house after. Glad my Dad could ride along the race. I enjoyed talking to him and having him experience the race that way. He was fun and great. 

Day Off. Lots of family time. Watched Tiger implode and some Bball teams punch their ticket to the Big Dance. My favorite time of year. Legs feel tired but good. 

AM:  daylight Savings Time run. Good Times. Easy miles out and back on Texla Road. Tons of wildlife again. Very Cool Fog. Such a cool morning. Very peaceful.  Legs feel great. 7:35AP. 

AM:  Flight got in late last night and I didn't get to bed til 2am.  Slept in a little and then did a mid morning run around Big Draper Loop.  Felt very flat for the first few miles and settled in after that.  Legs are still a little tired from Saturday.  7:42AP

AM:  Slept like crap last night with GI issues.  Got it solved and got a little rest and was able to get out for a mid morning run.  Felt flat the first mile and then settled in nicely and enjoyed the shirtless run.  Big Draper Loop solo effort.  Feeling better.  7:30AP

AM:  beautiful day again. No shirt for the lefty loop I have here in Draper. It's a rolling hills/incline loop. I need more of this type of run fur Boston look forward to doing these types of runs harder. This route simulates miles 12-22 at Boston. Did the hills at an easy pace and just practiced on form. Last mile at MP (6:30). Feeling like I'm recovered from last Saturday. 7:35AP

AM:  easy miles. Felt like crap from something I ate. Cut the run short. No watch. LR tomorrow. 

AM:  Good crew today for a LR.  Met in Saratoga Springs and did an out and back.  Pretty good course with some good terrain.  One potty break at 7.  Chris and I went 11.5 out and then back.  I got a lot of good miles at MP during the run.  11.5 to 18 were 6:35AP.  The wind was really bad for a lot of the miles.  It kept changing on us too.  Elements are fun sometimes.  Should have worn gloves.  Overall a good LR for where I am at right now.  Glad to get this one done today.      7:09AP

PM:  ran with Tasha in Midway. Beautiful day. Legs are tired. 8:59AP

Lunch:  top of the morning to you leprechauns. Typical Irish Sunday day. Enjoyed the tailwind today. Legs are still feeling the 5k short of a marathon today but nice recovery run. Finally got some sleep.  10.17 patty's day miles.  7:58AP

AM:  Matt's house with Matt, Scott and Mike. Easy 5 miles out on Murdock. On the way back I decided to do a little tempo. Scott started his tempo earlier. I wasn't quite warmed up yet. 4 miles between MP and HMP(6:19, 6:14, 6:05, 5:58). My goal was to do a progressive on this and it felt really good. Great deposit. I felt very good on the hill. Hills have been a weakness and they are getting lots better. More hill work to come. Great deposit for me today. My legs feel very strong. I would have kept going today had I had someone running with me. I turned around and jogged back to the guys and did a few more coming in. MIH

PM:  Easy 6 miles out and back from my office along PRT. 10-15mph headwinds again same as this morning.  March = Wind 8:02AP

Hill Workout

AM:  got to bed late last night so I headed out after sleeping in a bit. Nice and sunny with some typical Draper 15-20mph headwinds(in the wrong direction today). I decided to use this wind as another motivating factor for the hills. Draper Lefty Loop. This loop includes part of the Chevron Hill. I warmed up 4 miles and then headed into the focuses part. I did this loop last week at easy effort and today's focus was to do this run at moderate effort. After doing Saturday and Yesterday's efforts I needed to make sure this run today was another deposit and not a withdrawal. 

Phase 1 hills - mile 1 rolling/incline 7:12(ME), mile 2 incline 7:04(ME), mile 3 bigger incline lower Chevron Hill 6:59(ME), mile 4 middle part Chevron Hill and rolling Trail 7:36(ME)

1 minute passive rest 

Phase 2 hills - mile 1 rolling big incline that simulates Heartbreak Hill .75 miles into mor roll the last .25 mile 7:07(ME), mile 2 first .5 rolling hills into a decline the last .4 back to flat 6:05 (HMP) opened up here a bit to get some turnover and make sure the legs felt good. 

very pleased with this run. Great deposit again. Felt very good and the effort was perfect. Excited to do this run again next week. 7:09AP

AM:  easy miles from Orem Soccer Fields along PRT with Matt. Enjoyable conversation and run. 7:44 AP

Lunch:  jogged over to the TimpanogasHS Track with Ben M.  Wanted to have him do a 3Xmile workout today.  Goal was to do between 7:00-7:20 on each.  (7:12, 7:12, 7:17) Ben did great.  He did a 13 mile LR a few days ago so this is a good workout.  His fitness is coming back around.  jogged back to the office.  Always fun to see "the good hurt" help people become better runners.  This will give him a guage of where he can go from here. 5 more easy miles.

AM:  Matt's house with Matt and Mike. 5 easy miles around Lehi neighborhood. They extended on. Short and sweet. no watch 

AM:  LR with Riverton Half Marathon @MP

Chris Pusey met me at my house and we ran over to the starting line for the half today. Got there just in time to do a bathroom break and some easy strides. Talked to a few friends at the start. It was a funny start. We are all just talking and then this guy pushes an air horn and says go with no warning. So literally it was a go before we even knew we were going. Gotta love this kind of race organization. Either way no biggie. Really good and honest course today with good rolling hills, steady inclines and a few flats the entire time. I had a really enjoyable time just cruising at MP. I really practiced on focusing my marathon pace and felt very comfortable. Talked to a few friends after the finish and then headed out with Chris back to my place to cool down. I could feel my hamstring and calf start to get mad at me around 20 so I backed off and started to walk. Toni drove by me and picked me up and took me back to my place. Chris continued on and finished with 24 total. He looked great. Congrats to Chad for taking 3rd overall today. A lot of great runners out this morning for the event. A very fun morning. 

5.7 up/ 2.3 down

13.1 1:26 6:37 AP. Splits were between 6:22 and 6:55. 

AM:  easy shakeout miles around Draper small loop. No watch. Nice and very slow. 

AM: great crew again this morning from Scott's house. Comfortable run. 7:20AP

Lunch:  4.5 miles easy along Murdock with some strides towards the end of the run. 

Lunch:  Busy Day.  Got in 11 easy miles in the sun from my office out and back on PRT.  Lots of sunshine.  I am sure the guys will say to me again for the tenth time this winter that I have been laying in a tanning bed all winter.  Solo Effort and legs are tired.  no watch. 
 

Track Workout (Breakdown) - Timpanogas Track

Lunch:  My right hammy and calf have been sore and tight since last week and I wanted to give myself some more down time to do the workout the crew did this morning.  I felt decent during the wu so I decided to give it a go.  Weather was fair.  Windy and raining but oh well its better than running on a dreadmill which I have not done once this year.  I currently weigh 170lbs which is clydesdale to me.  I think this will greadually continue to come down so my speed will be better turnover.  I weighed 163 last july and just need to keep doing better on my nutrition.  I had nothing left for a slow 200 but I did my best to plug away on this workout at a solo effort.  I should have done 2 more 200's but my right leg felt tight so no reason to do something stupid.  My legs are really tired right now.  Just glad to get some turnover.

4up/2down

2k - 7:12, 1k - 3:31, 800 - 2:59, 400 - 81, 200 - .43

Lunch:  Easy miles with Ben M. along the PRT and then extended along Murdock.  Cool hail storm the last two miles.  Got pelted.  Had Sasha/Benjamin sitghting during the run as well.  Great time with Ben M.  He did a good job on a 4 mile HMP tempo coming back. 7:56AP

AM:  Matt's house. Turkey Point Loop with Mike, Toni, Chad and Matt. Beautiful morning. Great talk. I took a shortened the run a little and decided to go up 1200 west back to Matt's house. Long story short, two undercover police cars did a high speed chase on that small stretch of road while I was on it. Startled me pretty good. One of the cars almost hit me as it came back the other way to chase this car they were after. I wasn't paying attention until right as it happened. They were going 90 mph down a road that is 25-35 mph normally. Pretty crazy ending to the run. 

LR w/MP Tempo

AM:  First off Happy 38 Special to BD Smiles aka Brandon Dase. Great crew showed up this morning at Orem Soccer Fields. Many guys doing different runs and tempos during. Trist and I wanted to warm up 5.5 and then get into a long MP tempo. We started at the avalanche by the Bridal Vail Bridge after a quick pit stop and decided to head up PRT to South Fork and then turn around and head towards Will's Pit Stop and then another turn around back to Orem Soccer Fields. Pretty decent course we thought. I felt pretty fatigued and tight on the warmup but I hoped I could just shake it off and just be fine once we got started on the tempo. I had two GI on me and knew where and when I wanted to take them. Trist and I worked really well on the way up. I told him to hold back and run ME so that he would have plenty in the tank. The tempo really was fun. We enjoyed talking to each other and working together on the splits. There were times when I felt ok this struggle is done and the rythmn is there. I did not feel comfortable at all today and as we got closer to Will's Pit Stop I was tightening even more. When we made the quick turn to head back to Orem Soccer Fields my left calf tightened up really bad. I've been stretching and foam rolling all week with little success and I felt like going into today was going to feel forced. My breathing was great which I'm very happy about. But my legs were just fatigued. Anyways at 10.25 I told Trist I'm done. My calf could no longer red line with the tightness. I backed off to 7:40's for the rest of the run. 

wu - 7:25 for 5.5

10.25 MP tempo (6:58, 6:40, 6:34, 6:26, 6:21, 6:17, 6:23, 6:23, 6:31, 6:32, 1:35 for the .25)

CD - 7:45 for 5.25

made the most of the situation. Glad to run with Trist today who looked great. Excited for Boston. I have thoroughly enjoyed the past ten weeks training cycle and look forward to improving more. Great breakfast with the crew this morning after. Always fun with these dudes. MIH

Day Off. Feeling better but just thought I would take a recovery day today and chill. Really enjoying this training cycle though. Learning a lot. MIH

Lunch:  Easy miles with Ben M on Murdock. 7:45AP