Runnin Bubbas

AM:  Group run with Toni, Scott, Mike and Reed.  Lots of convo, Scott sang for us and Reed had a good joke that made me laugh for a mile.  Wonderful Head Wind on the way back.  Comfortable easy 9.91 miles.  My body  really wants to race.  Just wish I did not have this back and neck tightness.  Very frustrating...

LUNCH:  2.1 miles shake out.  Really easy. 

Weights:  Chest, abs, lower back and calves...

LUNCH:  Really tough night last night.  I must have eaten something wrong.  Pretty weird considering I have really been strict about what I eat lately.  I vomit about once every ten years so last night was really unusual.  I had hardly any energy this morning because of this.  I texted Matt to have them go on the group run without me.  I was pissed because I wanted to actually crusie/jog with Brandon and Toni as planned.  I got in an easy run though.  Need to eat now and get mentally prepared for Sat. morning.  A buddy asked me if I ever doubted myself as a runner?  I told him the last 3 weeks have been pretty tough mentally to stay with the game plan.  Hoping I get the eye of the tiger within the next 24 hours.  It's time to go and I want to bust out.  This is the lowest weight I have been in years which hopefully is a great sign for things to come. 

LUNCH:  Easy miles.  Had a great session at Muscle Works yesterday.  Neck and Traps are still sore and tighter than normal, but overall feel a lot better than I did a week ago this time.  My body is itching to race.  Excited for the morning.  Hope everyone on FRB has a great time tommorow in whatever you are running.  Game on and Go Time...

Woke up @3am wide awake.  My body has been screaming for the past few days to race.  Makes no sense because my back and neck have been screaming in another manner that is really frustrating.  My right side really left me wondering if I was pushing for a long term injury with a race today.  I decided I would make my goal 1:20 instead of 1:18.  Toni was really cool to watch the boys while I ran.  He suffered a calf injury and had to back out last second.  Toni is a great runner and amazing at being able to run, work and be a dad/husband.  I think the dude will sleep when he is dead. :)

Toni was really cool and took Scott, Mike, myself and my friend's daughter Sadie up to the start.  I did a two mile WU around the camp grounds.  I felt good so decided to race.  Atmosphere was great.  Temps low 40's.  You could tell carnage was about to be laid.  Just wasn't going to be me.  I knew I wanted to stay around 5:50 to 6:10 pace the whole time and just be consistent.  This is literally the first race that I used my garmin correctly.  I thought the first mile split read 5:38(acutual 5:58).  This played with my head.  I just knew I needed to keep a consistent pace to reach sub 1:20.  I felt really good throughout the entire canyon.  My legs actually wanted to keep pace.  I got to mile 6 and was still on target.  Breathing was good.  Legs felt great.  Splits were on.  I had mentioned to Curtis and Tristam that it would be cool to see them on the course.  To my surprise they met me at mile 7.  Man they were great.  I seriously had a blast running with them(they looked like they were jogging :)  I looked at my watch.  6:10 pace.  Good.  I am still in tack.  When I got to mile 8, I started to feel my glute medius feel sharp pain.  Not a good sign.  Then I soon after my right trap and rhomboid are now tightening as well.  I am in trouble.  There is nothing I can really do but try and relax through this.  At 9.5, I saw my pace was 6:40.  This was very discouraging.  Curtis and Tris were fantastic.  They were continually giving me advice and tatics even though I was falling off pace.  From 9 to the finish, I tried to throw in surges and at times thought I was going to get back on pace.  I would last about 10 seconds and then feel the tightness hammer me.  Very frustrating, but I knew I needed to finish strong.  I wanted to quit at 9 and 11.  I really cannot understand this injury.  I am going to continue to get massage and PT.  I know my training was inconsistent the last month, but I know I could have done 1:18 today and this injury held me back.  Look forward to the next opportunity.  Glad my boys could watch mom and dad run today.  Always a good time.  At least in my opinion.  :)

I am pretty excited to report that I did not break my back or neck during this "workout".  I am pretty disappointed with my results.  Splits were as followed.

5:58, 5:53, 6:13, 5:54, 5:59, 6:03, 6:13, 6:13, 6:25(back and neck are now very tight, 6:32, 6:42, 6:26, 6:26 and .39 seconds for last .13( good kick actually was ready to be done)

 See everyone at AF Canyon unless I take on a 5K in between.  Time to get this back and neck healthy...

Afternoon:  Did a solo cinco de mayo 5k around Draper Park on some grass laps that I make up over there.  I love that my boys can play and give me high fives when I circle around the small loop I do.  My little guy Simon loves saying "you run fast dad".  Best part about running is the relationships you build over time.  I really enjoy listening to the convo's going on during runs and races.  Great weather.  A lot of stretching today.  Neck still tight but lower lumbar starting to come around and feel less residual.  Actually ecited for once about the group run tomorrow instead of feeling like I am going to hurt through it. 

AM:  Group run with Matt and Scott from Scott's house.  Favorite course and fantastic weather this morning with no wind.  I felt a little soreness in my right calf before we took off this morning but other than that I felt good.  I made the comment at about mile 6 that I felt really good and guess I will "race" next time.  Traps and Rhomboids still tight half way throught the run especially on my right side.  At about mile 7, I felt like I could relax through some of the stiffness and sucked up to finish the run better.  I think the conversation shifted to basketball and that got me pumped.  My first love was bball and still is.  If only I would  have been 6'5".  JK.  I really love running.  For the first time since I have started the journey back I felt very comfortable in conversation and my stride was easy.  My MP right now is 6:40 and I can tell my body is starting to change constantly to better fitness levels.  Excited for this next month.  I think I am really going to see what winter training did for me finally.  The hard work is starting to come.  6:55 avg.

Weights:  Chest and Calves...

LUNCH:  4.6 junk miles easy PRT.  Nice to run with Ben M.  Great overcast and a litttle windy...

Aerobic Builder w/PR.

AM:  Met Mike and Scott @Lone Peak HS Track.  Beautiful morning again today.  Great time to do some speed.  My goal was to do as much as I could of the planned 12 quarters.  We did a 3 mile WU along the trail.  Did 3X100 meter striders which really were great to prime the pump.  I have not done striders like that in a long time and forgot how much that can help you get mentally and physically more prepared for the workout. 

Splits : 71, 72, 72, 74, 85(gassed @200meters) took an extra rest here. then 72, 70, 72, 71.  I wanted to quit here on the 400's because I was feeling tight and fatigued.  Decided to do 3X200's 35,34,33.  Did a AR jog back to where we started each interval in between these 200's. 

A little over 3 miles around the track for the CD. 

Great conversation this morning as usual with these guys.  Mike and Scott looked very smooth.  Really good workout for everyone.  The improvement is coming.  Right side of my back and neck still a little tighter than I want. 

Weights:  bicep/tricep

AM:  Met Mike, Scott, Matt, Reed and Trevor @Matt's house and ran the Turkey Point Loop.  Felt good til about 5.5 miles and then GI problems.  Had to stop a couple of times around 6 and 8 to bathroom break.  My body was begging for recovery around 6 anyway so I guess everything with purpose.  Hamstrings were tired.  Felt my right SI tighten at 9.  Still working through this back torque but today didnt feel like anything but fatigue just setting in.  Hopefully I can just stretch and heat for normal recovery.  Hope to do another short shakeout run at lunch.

Weights:  Shoulders, Calves and Abs...

Evening:  Met Brandon Dase @Orem Soccer Fields and headed north on MT for an out and back.  We had a great run and just went easy.  My hamstrings are tired.  Enjoyed great conversation with B. 

AM:  Met Matt, Reed, Brandon and Scott @Matt's house for a little out and back.  I went the first 2  miles with them and then we ran into Mike who was on his way back on the MT.  Perfect timing. Headed back with Mike and his dog Copper.  Ran another mile on my own after I dropped off Mike.  Found out that I am still not an official runner because I have not done Ragnar?  Anyone got a spot on their team for me?  I don't want to be considered a jogger.  Oh and I am also doing Boston next year so that I can have at least one of the two items down as a runner.  Legs feel ready to fly tomorrow.  Should be a fun time.  Hopefully I don't get concussed at mile 2 :)  

Vigor Cottonwood 5K (16:26 unofficial bandit time)

Mike picked me up at my house and we headed out on Wasatch for a great drive to the finish line.  The weather and wind was just perfect.  The conditions were spot on for a "workout".  I literally decided on Wed. that I was going to do this 5K with Mike as a good leg turnover type workout.  My only concern was not getting injured and Mike not getting lost.  We accomplished the first.  I have run 3 5K's with Mike recently and both times Mike has managed to drift into oblivion.  Just his luck again today.  

We got to both ride the bus since there were only like 20 people on the bus.  We got to the "start" of the 5K and began our WU(2.5 miles).  We ran in the campgrounds and then a mile up the canyon.  We came back down the canyon and passed these two orange cones that looked like the 5K "start".  We asked the guy with the megaphone to call the race director and verify the "start".  Sure enough we had everyone hike up to the cones.  No joke I was off to the side everyone is still just kind of talking and waiting around.  I am going to the bathroom and the starter blows the megaphone.  This was the start of the race.  I could not believe it.  Everyone was shocked as if to not even realize that the starter had "officially" started the race.  I jumped of the side of the road and was probably the second person to realize that the race had begun.  I yelled at Mike, "hey, let's go"  Mike was still thinking there was going to be an official start.  Mike hurried up and we were on our way.  This guy Dave was right behind us.  We started off at 4:30 pace very quickly and I slowly backed off realizing that my legs were going to be hammered if I stuck with this pace.  Got to the mile mark in 5:06 which I thought was perfect.  I wanted to avg. 5:20's today for the splits to just get used to that kind of pace.  Dave was right with me and then at about 1.2 we were diverted off the road and we had to do like 2 flights of 20 stairs to get to the paved trail head.  No joke, Stairs!  Crazy diversion.  It was weird to break pace like that going down the stairs.  Mile 2 split was 5:22.  I began to feel some fatigue a little after 2 miles.  Dave would have gone the wrong way if I had not told him to turn left.  I was not officially competing today so I was not worried about placing.  He and I both entered the park and I relaxed a little and he stayed about 5 seconds ahead of me the rest of the way.  Mile 3 was right after we crossed the street split was 5:30.  The last tenth was a weird winding orange cones that did not make sense.  I must have done this in around 28 seconds.  I had a really strong kick and just went to the left side of the finish line.  I looked around for Mike who I thought was already waiting for over a minute now but he was no where in sight.  I then look to the north and here comes Mike jogging up the way.  "Who is in charge of this thing?!" Mike loudly states.  I then realize "oh no, not again"  Oh well.

 Mike and I were able to do a CD of 4.5 miles.  I got to run the last mile of the half with my friend Krissa who was doing the half.  She did great and did a PR by 20 minutes.  Fun to see her push and finish strong. 

Overall I accomplished today on what I set out to do.  I just wanted an injury free workout and run in the 5:20's to get that kind of leg turnover for a workout.  So I am going to chalk this up as a great workout and build from here.  I am pleased that I had a great week of training.  Mike officially unofficially with a great time of 14:59.  Really cool to see him accomplish a great time and great goal.  I really enjoyed the conversation and laughs with Mike today.  Crazy freaking morning.  Done by 8am and I feel like it was already noon.  5K's are so fast! 

Weights:  Back...

Happy Mother's Day to all the Mother's! 

AM:  Got up this morning feeling very refreshed.  I crashed around 11 last night.  I have not felt that tired in a long time.  My legs feel really good.  I was really tired after the 5k yesterday which means my body gave it what I have right now for fitness.  Very pleased with my consistency the past two weeks and my target workouts have been good.  Time to start implementing some more pace work and speed into the system and continue improving my fitness.  I feel the legs are starting to be really responsive.  I ate a ton yesterday.  I feel like the past 3 weeks I have really been strict and wanted to celebrate.  I probably had 5,000 calories haha.  It showed this morning. 

I ran 3.75 miles of variation type pace in honor of my age(closest age/distance I wanted to do) to pay tribute to my own mother Donna.  I am really thankful for the love and sacrifice she has made all my life to be such a rad mother/grandmother.  I love the mother's!

Weights:  Planks and other Abs 

AM:  Met Scott and Matt @Scott's house.  These guys are just great guys period.  6:57 avg never looked so smooth.  Great conversation as usual.  The temp and morning sunrise was just amazing.  Feels good to get going in the morning with the group.  I was tired @ the 9 mile mark.  Could feel it in my hamstrings the 5k workout on Sat.  Back and neck felt better than it has felt in weeks.  Hopefully everything will just come together soon and the work I have put in thus far will start reaping some big rewards.  I feel great...

Weights:  Chest and Calves...

LUNCH:  A little over 5 easy miles(7:20avg.) with Ben M.  89 degrees

AM:  Met @Matt's house for an out and back on MT.  Scott, Matt, Reed and Mike.  Should have just ran solo today.  One of those days for me.  Body and legs were really tired.  Still fun to get up and go.  Glad I could get it done early today. 

Weights: bi's and tri's...

AM:  Amazing how a day of recovery can refresh the legs, mind and body to want to go again.  I knew I wanted to do some tempo during the workout.  I was probably going to be the only one that wanted to do some.  I tried to see if Matt would want to do some but his hamstring being a little tender didn't allow for it today.  Goal was to run steady for the first 5 miles and then at the turn around of the JRT start into some tempo.  Agter few minutes bathroom break and Scott singing the theme song to Rocky I felt I was a go.  I don't like to doing speed or tempo on my own.  I didn't have a watch but the pace was around 5:40's avg for a little over 2 miles and then stopped to get a drink and stretch.  I just did enough until my hamstrings said enough.  I wanted to do at least 3 miles but I guess I didn't have it in me.  the guys caught back up after a few minutes and then we cruised it back in for the rest of the run.  My body and mind are starting to really want to push harder which feels great.  Happy for the improvements occuring...

Weights:  Shoulders...

AM:  Met @ Reed's house.  Showed up too late.  Missed the group.  My own fault.  10 miles first half easy.  Second half picked it up to 6:15 avg. pace.  Felt really smooth actually.  Daily improvements...

 Weights:  Dips, Calves and Planks...

LUNCH:  A little over 6 miles with Ben M.(7:20's avg) along the MT.  Pretty hot outside.  Good double today...

AM:   Matt, Reed, Brandon and Mike.  Did "The Mother" loop.  Loafed this morning around 7:10 avg.  Stomach felt weird all through the run and I definitely was a tighter and fatigued more than I wanted to be this morning.  Thought taking it easier a bit would be the right call rather than try to push.  I was right.  Feel really good now...

 Weights:  Chest and Planks...

 LUNCH:  Gorgeous overcast when Ben M. and I headed out to do a run.  Seriously felt colder than this morning.  Easy miles with 10X130meter(approx) strides in between mile 2 to 3.  Felt really good.  Training is spot on being a month away from AF. 

Good luck to everyone @ Ogden and Fargo this weekend.  Excited to see the results...

AM:  Group run with Mike, Matt and Scott.  Soaking wet when we were done but not too bad considering.  The few days off felt nice but I actually felt a little rusty and forced today.  Right leg and hip are still bugging.  Need to nip this tightness in the bud.  Easy miles this morning...

Weights:  Chest...

AM:  Woke up this morning and started stretching and knew right away that my right leg was in trouble.  I have already been struggling with back and neck tightness like no other.  Really ready for a break from these injuries.  So I texted Matt and said "I'm out this morning".  I really felt defeated not being able to meet up with everyone and do the track session.  I have done a really good job though listening to my body and decided I should not stray from it. I hope I can get some rest and see if lunch time I am good enough to do a workout.  

AEROBIC BUILDER

LUNCH:   Right Leg was still a little tender but felt I had rested enough to give it a go.  I wanted to get in a decent workout similar to what the group did this morning. 

4 mile WU (progressive 7:50,7:25,7:02,6:38)

8X .25 with 1 min PR/AR in between

Splits: 76, 73, 73, 74, 72, 70, 70, 68

1.3 miles CD Had to get back to work...

This workout was tough.  I mentally was just worn out from the past 24 hrs.  My right leg hurt so bad yesterday I could not even do a double I had planned.  I am happy I was able to get in a semi-good workout today.  The turnover is just necessary to get better.  It is so much easier doing workouts with the group though.  The studs I get to train with have helped me a ton the past 8 months.  I am really thankful for their support and help.  I cannot wait til this running thing gets easier.  Might not happen but oh well...

AM:  Easy miles with Mike, Scott and Matt from Matt's house on the Turkey Point Loop.  Felt tired from yesterday @ about 8.5 mile mark.  Enjoyable run.  Great conversation and good stories...

Weights:  Bis and Tris...

AM:  Group run from the Orem Soccer Fields out and back on PRT.  Matt, Mike, Brandon and Reed.  Felt my IT(hip area) acting up a bit from Tuesday's speed work.  Wanted to do some tempo but felt guarded.  Mile 6 and 7 were 6:09 and 5:50 at comfortable effort.  Just enough to get some leg turnover.  Mike and Reed were the speed demons today.  Hamstring still a little tender.  Back and Neck feel much better today.  That is a very positive sign.  I am sure my body is trying to get use to doing more consistent faster pace and this is causing these injuries left and right.  Hopefully I can just work through them and not let it set me back.  Gorgeous morning again and hundreds of birds singing and chirping.  Really did not want to leave the canyon...

Must have been sleeping hard this morning because I didn't even remember hearing my alarm.  I awoke to Scott's text and it was 5:25, so I bagged the group run.  Got out at Lunch after a quick work morning and did an out and back again along the PRT.  Got some great sun.  Huge snake crossed in front of me on the way back.  That was rad.  Recovery on the way up and comfortable on the way back.  7:14 AP.

Lots of foam roll and stretching...

AM:  Met Matt, Mike, Reed, Chris and Walter.  Group LR this morning from Reed's house in AF up AF Canyon and back to Reed's house.  The climb was pretty comfortable all but a stretch from 7.5 to 8.5.  I felt very comfortable.  My right side and leg didn't tighten up to bad.  I was still guarded the whole run but felt very good.  At the turn around I knew Walter, Mike and Matt would be low 5's.  My goal was to get about 5-6 tempo in.  Sure enough at about 15.5 my legs were gassed.  I avg. 5:34 for that 5.5 mile stretch.  I am pleased with this.  I did not try to push or exert too much.  Just tried to let the run carry me to ease the leg turnover.  I kept the last 4 miles around 7:15 pace to the finish.  This is the first LR of 20+ I have done since the PHX marathon.  Very pleased where my training is thus far.  I hope my body can recover from the injuries soon and then it is breakout time.  My mind was spot on this morning.  Happy Memorial Day to everyone...

AM:  Met Matt and Mike @Matt's house.  Easy 10 around the Turkey Point Loop.  Crazy winds from all sides today.  Enjoyed the push.  Conversation was fantastic as normal. 

Really fun time after the morning run meeting up with some families and friends that were all doing the 10k/5k today in AF.  Fun seeing these kids push through pain and honest course to accomplish their goals.  Started out with Matt's oldest Ryan who did awesome.  At the half way point dropped back to run with Mike and Ezra.  Kid is only 7 and had eye of the tiger.  At about 2.5 I went back to look for Brandon and his son Lincoln.  Lincoln was happy go lucky and had an awesome couple of surges to PR.  I think every kid got a personal best.  I went with Carina and Rachelle to get her sister who was running the 10K.  She beat her goal time by 3 minutes.  It was really cool to see people starting their running careers today or trying to get a PR.  Really fun to able to help others that want it to get better.  Enjoyed visiting with the guys families.  Great people... another easy 5 miles

AM:  Met @Scott's house this morning.  Had Matt, Scott, Reed and Mike on the run.  Tough group when these guys have eye of the tiger mode in them.  I knew going into this morning that I wanted to do some leg turnover.  I don't know if I can call it tempo but I wanted to get in 2-3 miles of it during the run.  During the WU I could feel what I thought was all four adductor areas.  I know my adductor magnus is tendor but now I can tell the IIiacus is bad also.  Makes sense with everything I have done the last few weeks.  My body is just trying to overcompensate for faster paces and speeds that I am doing.  I definitely felt depleted at the 4 mile mark but decided I needed to suck it up and not wuss out.  Felt gassed after a mile slowed down for about .15 miles and the gradually picked up again.  I felt better and then heard who was Reed coming up from behind and glad he came up on me.  It forced me to mentally to get back in pace mode.  I stayed about 10 secs behind him through mile 2.  At about 2.3 the rest of the pack came flying by.  At 2.5 miles my legs were done(splits for "tempo" 5:47., 5:55, 6:22) I didn't do what I wanted to do for this part of the workout so then I made sure I stayed under 7 min pace for the rest of the run which felt a little tough.  Good run just wish I was a little stronger on this run today.  A little discouraging but build from here.  Another gorgeous morning...

Weights:  Shoulders, Dips, Abs... 

AM:  Easy miles with Scott, Mike and Matt on the JRT.  Really cool mist and wildlife out this morning.  Kind of an Avatar feeling along that trail sometimes.  Great conversation again.  Really trying to make my MP become my recovery and easy runs now.  Feeling stronger...

Weights: Back...

Lunch:  some laps around orem soccer fields with Jake.  Very easy junk miles.  Cool to get to know Jake better and at the end ran into Jody.  Got to catch up and do my last lap with him...(4.79mi 8:10 ap)

LUNCH:  easy miles out/back on PRT.  Nothing to write home about (7:30ap) Good head wind coming back kind of rare on PRT.  

#38yearsagoPREpassed - The Great One has been on my mind all day.  One of my favorite quotes from him "I run to just win" - PRE  Not a bad manta...

AM:  Nice CC Team today from Scott's house easy out and back through Highland to PG on the MT.  I was definitely not in the mood to run this morning...Have really enjoyed this month's training. 10 miles goes so fast sometimes.  One minute  you are running/talking/laughing and then its over?  crazy...

 Weights:  Abs and Calves...