Runnin Bubbas

Wanted to get in some good miles today.  Decided to do the Hale 10K as a MP tempo run.  I wanted to at least atempt some kind of aerobic builder.  No expectations.  First goal was to just get in the mileage and enjoy everyones company at the event.  WU with Rachelle, Jen, and few other women and then after a little bit turned around with Jen to meet Matt and Scott who wanted to do the 5k course as their wu.  Fun conversations the whole day as usual.  The race was fun.  I just went off feel.  I never once looked at my watch and did not care where I was.  I just wanted to do the best I could with where I am at.  Nagging left calf and achilles right now.  Hopefully this dissipates soon.  Most likely due to ramping up mileage.  The hills were really tough and honest.  I am in no condition to attack hills like that.  Great simulation and very happy to be running period pain free.

5up/5down 40:58 on the 10K(6:40,6:33,6:44,7:27,7:27,6:32, no clue on the .20 watch stopped.  Time is from finish line clock.)

I knew I slowed down big time on the 4th and 5th mile.  No big deal.  I don't have the stamina to do hills at all right now.  Glad I stayed with the course and didn't cut it short.  It was a good effort to get in the miles today.  Really fun to see some great faces and smiles today that has been awhile.  Look forward to next Saturday.  I believe I will enter and not bandit to try make the workout official this next week.  Again just want to be very conservative on purpose. 

AM:  Happy Groundhog's Day Everyone. One of my favorite holidays. Yes, I consider this a holiday. Some easy shakeout miles around draper days 5k loop. 7:50AP 

AM:  Slept in because I didn't set my alarm?  Supid me.  I am greatful for the extra sleep though.  Missed the crew by a few hours but went over to Scott's house anyway.  Solo effort.  Legs were tired the first 3 miles but after the bathroom break I started feeling pretty well.  I clipped off some sub 7 the next 4 miles which felt very comfortable.  Left achilles and calf felt tight til 3 miles and then relaxed afterwards which is a good sign.  Pretty windy again today.  More cars.  7:30AP

AM:  slept like crap last night. Guess I had too much energy because I could not fall asleep. Mid-morning run. Winter sucks sometimes. But not today. Light Snow falling and white like Christmas Day. It was pretty surreal. Thoroughly enjoyed the easy miles around Draper Loop. No Watch. 

Aerobic Builder

AM:  4up/3down. 3 miles tempo(6:06, 6:27, 6:15) 18:50 6:16AP.  Wanted to be closer to 18 flat for this workout but the elements were ice, windy, more ice and lots of wind. 25 to 40mph during the run.  I don't like wind but I tried to simulate the same route as the winter series 5K.  Good inclines and good flats on this route with turn around half way to simulate the course.  I did not feel great but did not feel bad.  Solo effort on this.  Looking forward to doing this workout with the crew and adding more miles to this workout as well.  Not too worried about the speed.  That part will come quicker than I think with more stamina underneath my belt.

PM:  Draper 5K Loop for some easy shakeout miles. Dang left calf and Achilles is nagging me. Frustrating. 

AM: Big crew this morning for some out and back on The Murdock. I turned back at 4 and ran solo on the way back. Lots of deer this morning. Freaking cold. 

saw some fast ladies at the end of the run. Good to see them. 7:30AP

AM: pedestrian pace easy run around the snow and water puddles. Solo effort. Now to take care of this left calf and Achilles all day. It felt better after the run. I'm a little concerned but hopefully it will workout for the race tomorrow. 7:50AP

Winter Series 10k

i had never done any of these races before. The elements and weather can typically plague these races to a negative but other then the major headwind on miles 4,5 I really enjoyed the "good hurt" today. I put on 20 lbs. since snow canyon half. It's been an interesting last few months to say the least. I have thoroughly enjoyed the past 3 weeks of running more than any other time in years. I was worried about my left calf and achillies coming into this race but I have rehabbed hard the past 2 days so felt better after a 3.5 wu with 4 good long strides. Good size crew with a bunch of fun guys on the wu. 

During the first mile I felt really relaxed and good. My legs didn't feel tired at all. Great sign. The women can up on me and at the mile mark I tucked in behind them and stayed there til almost mile 3. They were progressively running faster and I didn't want to be under 6 pace. I relaxed a little on mile 3 and fell back about 10 more seconds. When I got to the turn around I could now understand why everyone's faces looked like they were hurting. :) I thought it was tiredness. It was the wind. Just ridiculous. Miles 4 and 5 were extremely windy but it let up for mile 6. At least that was the perception. Obviously after the turn around I knew I was going to have to just suck it up mentally and go off effort. I knew my splits would slip bit I just worked on getting some pace and effort in. I never felt fast today but never felt fatigued. I ran alone after mile 2 and had 4 people pass me after mile 2. I finished at 6:19AP on the last bit from my Garmin. I didn't look at the results and didn't care to look. My splits are based off my Garmin. It said I ran 6.26 for the race. Guess I need to work on some tangents. 

6:06, 6:14, 6:20, :46 5k-19:26, 6:58, 6:44, 6:33 :49 5k-21:02 10K-40:28

I did a split at the turn around to focus on what my actual two 5k's would be. A little different splits but that's what I was focused on today was making my wo from Wed a double and hopefully building this into 8-10 miles AB very soon. Not looking forward to this same headwind in two weeks for the 15k. Enjoyed the CD with some of the guys again. 3.25 miles easy. My calves were tired. Fun event. Great to see and talk to some great people. Love the running community. Enjoyed riding up with Matt. He's got a great family. Good friend and good man. 

AM: Crossfit workout.  About 45 minutes of cross training.  I have never done crossfit before.  Went with a few buddies to their gym they go to as a guest.  I have not been inside a gym in months.  My goal this year is to do no TM runs and do all my weight/core training from home/hotel.  I am going to do my best to do this.  I loath the TM.  Boring as crap to run on a TM. 

We did a very long wu.  rowing, and bar bending stuff, air squats, burpees, all kinds of crap. 

Then, I did a 3x 15,10, 5 of kettle bell, wall balls, and hands to toes in 6 mins.  Good aerobic wo. 

Afterwards I went with a few friends to Faustina downtown SLC for brunch.  Great place for brunch.  Highly reccomend this place.  Everyone should go...

AM:  So stiff this morning from that stupid crossfit wo.  I knew I was not going to be liking the after effects of that wo yesterday.  I think the crew all just did their own thing this morning.  I got out in time for it not to rain on me.  I felt really good suprisingly.  I gained some fitness this past week which is exactly what I needed.  Easy solo effort 7:17AP

PM:  5 easy miles with Ben M. Had some tasy tacos right before. Love a good taco :) 

Lunch:  Got to bed around 1 and was pretty exhausted.  Decided to run during lunch.  out and back on Murdock from my office.  Gorgeous day to run.  Felt good after mile 3.  7:30AP

PM: workout after work today. Did the chevron hill loop. A little over 350 feet of climb in one mile. Did that 3rd mile in 8:41. My best is 8 flat. Gotta always to go but the fitness is coming along well. I did the next 4 miles at MPE around 6:48AP but into a strong head wind. Winds were really strong again. I felt very comfortable as I picked up the pace. Good effort. Probably try to do another workout tomorrow to just simulate some more MP. Going to be ultra conservative in getting the speed back. Legs are a little tired but feeling good. 7:40AP

AM: 2up/2down 2 MP miles @6:25AP. Felt effortless. I was tired this morning but enjoyed the pickup. Windy again. 7:30AP

Never take for granted your freedom. One of the craziest days I've experienced in a long time. One hour in Cabo and then back on a plane to SLC. Seriously pissed. Nothing I can do. Pretty crazy. 

PM: 6.53 miles easy tonight. Same reverse draper loop again. Just kept it easy and comfortable. My legs feel really good. 7:40AP

AM:  Easy turtle speed miles with Ben M.  Nice and windy around Draper 5K loop.  8:20AP

AM:  reed's house. Mike, Reed, Chris and Toni. Everyone did different distance and different tempo. First 6 miles were easy miles and then I did 6 miles at MPE 6:42AP. Another 6 easy miles. Just sticking to the plan. Being really conservative for another few weeks and hopefully I'll be able to have a decent base underneath me to do some better wo's. Thoroughly enjoyed the conversation and run today. Good dudes. Saw Carina and two of her running mates. Gorgeous temps again this morning. Absolutely great weather. 7:28 AP

AM: easy shakeout miles Draper 5K Loop. Little humidity and light sprinkles. Enjoyable run. 8:05AP

AM:  Scott's house. Met Matt and Scott a little earlier and got in a few miles before meeting up with the crew. Scott took us on an exploration. We were enjoying the conversation so much we lost track of time. That's a good thing sometimes. Chad, Reed and Chris joined us at 5am to run the normal route. Comfortable run for me. Finally got to the bathroom after mile 11. Felt very light and fresh after that point. 7:25AP

Track Workout - Corner Canyon HS

AM:  Speedwork out today.  First track session for me since I injured myself mid-August before HCHalf.  I ate something at midnight last night because I didn't get enough nutrition throught out the day.  This screwed me up pretty bad.  I woke up this morning with all kinds of GI issues.  I finally got out and was able to do my wo. 

4u/2d

couple laps w/ 4x100 meter strides.

Step down ladder @ 5K effort (1mile 5:22, 800 rec., 1mile 5:36, 1200 5:54pace 400 rec., 500meters 5:43pace 200 rec., and 200 @ 35sec.)

Felt like I had to work towards the end to get this done.  Pretty random efforts but went on feel.  Never looked at my watch.  Very windy.  I am pleased with this effort.  My gait felt really good and only felt a little tightness in my right hip and groin on the last 200 so I think this was a good effort and session and did not push too much.  I feel like my fitness is really coming back daily.  Loving the ride...makeithappen

PM:  met Matt at my house. Draper Park Loop for another 6.15 easy miles. 8 flat AP. Great convo with Matt. Probably talked too much but I never talk during group runs much. I know shocker for me. Fun day of running. Legs are tired. 

Lunch:  Easy miles along Murdock/PRT from my office.  Legs were dead.  To be expected.  Winds were flat ridiculous.  7:55AP

Lunch:  Told a few guys at work that I would help them do a wo if they wanted. These guys all run a few miles daily or every other day.  Boogie was able to get out and do it with me. I thought he did a good job for where his fitness is. 

Breakdown 1mile(6:54) , 800(3:28), 400( 97), 200(40).

Fun little pick me up today.  Did some AR jogs during the breakdown.  My legs are still tired but I feel really good.  Excited to take it easy til Saturday and see where I am at. 

AM:  mid morning run with Benny V. Easy miles with some pickups in the last mile. Felt tired but felt better in the pickups. Left heel and calf have a little twinge.  Going to keep compression on the rest of the day and night. 

Dogtown Half Marathon 

had no business racing a half marathon but part of my plan to get back in shape and be able to do somewhat decent at Boston is race my way back to shape. Anyways, I'm really enjoying running the last month even though I feel like a linebacker right now. 

Been hanging with the Van Beekum's and Cook's today. Picked up Amy and Ben and I drove down to the start. We got there early and so listened to some tunes before the wu. Ben and I did a easy wu through the Coral Canyon neighborhood with about a half mile of strides 10 minutes before the start. I felt rested and good. 

The first 3 miles I felt good but right at the 3 mile mark you come off the dirt part of this corse into rolling hills. The downhill part is very deceiving as I didn't feel like I was even doing anything. I felt like I wasn't warmed up and when I hit these rollers I had no rhythm.  So running through the rollers and along dam road was very scenic but until mile 7 I felt like I was working really hard for no reason. When I got to the 7 mile mark I finally felt good. In fact my last 6 miles felt better than my first 6. Majestic at mile 10 was a beast. 7:27 split there. I felt like was hiking. I need to do so some hill workouts after each run and gradually increase my efforts on this. I know it will help my training. The last 5k was easy MP and I felt like I could have gone 4-5 more mile today at that pace which is good.

I'll post my splits later. Overall, very enjoyable workout and glad to get some MP tempo effort in the bank. Good deposit. I've stuck to a conservative plan and really am enjoying the ride. 3up/2down 

Benny V, Clyde and I played 9 holes at SouthGate. I win the match play and these guys are good golfers. So I'm pretty pumped with the golf game today. 

AM:  easy miles w/ Ben V. Around Valley View and Dixie Dr. Settled in pretty well after a mile. Ben is a stud. Had a good time find here with him and Nikki and the rest of the peeps that made it here this weekend. 7:35AP

AM:  Went out to do a normal Draper loop.  At mile 4 my right achilles got really tight and my foot actually fell asleep.  Really weird.  Anyone else ever have this happen before?  Guess I will do some more miles this evening.  Legs were tired but felt really good other wise.  8 AP

PM:  gorgeous sunset run around Draper Park Loop.  Legs are tired. 7:40AP

Lunch:  Not my day today.  Easy miles on Murdock.  Do again tomorrow.  7:35AP

AM:  Got some good rest last night.  Crazy day of emotions and mental crap yesterday.  Pretty tough not seeing my boys.  I know a lot of people have worse problems than me but some days it catches up to me.  So I wanted to do a workout this morning but still not recovered from the race Saturday.  Did 8.25 with a mile at HMP in the middle.  Think I will wait til Saturday and inc some tempo between my LR.  Just cannot afford to get injured again.  More miles tonight... 7:35AP

PM:  6.2 miles. wanted to get some more miles in. Felt really good at a 1/2 mile into the run so decided to open up into a MP effort and see how I felt since I didn't have anything this morning. 6:42 AP for 4.5 miles. I felt comfortable. Glad to get in some kind of effort so far this week. That half took a lot out of me for some reason. 7:15AP

AM:  easy miles around Draper this morning. Really enjoyed the light rain and mild 40-50 mph breeze this morning. Normally I like a little breeze in the sir but not tropical storm Draper. Draper is really weird like this too. Good times. 7:57AP

PM:  tropical storm draper has died down to cold light rain tonight. Some easy miles. Nice nightly stroll. I'll tell ya what the people that live around here eat really well. Cause it smells really good whatever they are cooking. 7:45AP

Lunch:  Slept in and got some really good sleep this morning.  Strecthed really well all morning.  I have felt blah the whole week.  Did Canal/Rockwell/Draper Park Loop.  3rd time this week I ran with no shirt.  Winds were only 15-20mph today so nice change. 7:35AP

Today is my Dad's 62 bday.  Talked to him this morning and he said he ran 7.5 miles cruising yesterday.  He's starting to get in the zone and I think because of what I have done in the past couple years it has sparked him to get back in the running game like he wants.  My dad was the one that started me into running when I was 10 and has been a great influence and fan ever since in whatever I do.  Like most of us, our parents are a big deal.  Pretty fun to see him still running after five decades.  I hope when I am 62 I can cruise with my little men like Dad has done with me.  Good times. 

To everyone racing tomorrow(PHX, Woodlands, local events, etc.)  Much love and success this weekend.  Yall will be in my thoughts.  Excited to do a LR with tempo tommorow with the crew in the morning.