Runnin Bubbas

AM: Ran by myself.  Just kept it easy.  Trying to get my legs back under me after a slow week last week.  Hope to be back to normal now after the marathon training run from Dec. 29th.  

AM:  Easy 10 miles with Dan and Matt.  New out and back which was fun.  Roads were horrible, what else is new.  Winter running has been fun thus far.  Excited to see how I feel come Spring.  

Did a fartlick today.  First 4 miles very easy.  Then did the next six miles with 9 different intervals in the mix from 1/4 mile, 1/2 mile, 3/4 mile and one mile repeats with recovery the same in between.  Felt good to do some speed.  I kept all the intervals between 5:40 and 5:55 pace.  My right leg is still tender and sore.  Just feels heavy and exhausted.  Really fun to push through the mental battle with this scenario.  Hopefully makes me better come summer.

AM:  10 miles with Toni, Scott and Matt.  These guys are animals.  Can't wait to have 7:00 minute pace fell easier.  Getting there.  I fell again.  Imagine that... Always fun to run with our group.  Great bunch of guys.  Felt like Spring at 36 degrees.  Actually got really hot @ 8 mile mark and felt a little dehydrated.  Weird.  

PM:  5.62 @7:40 pace.  Got hungry and stopped to eat a PJ sandwich.  Always weird when you get hungry and run out of energy before you want to stop.  Legs are tired but good week so far. 

Ran first 5 miles at 7:02 pace...right leg still feels tight and tender from marathon 10 days ago.  I finished the last few miles at 7:25 pace to take it easier.  

I feel heavy and just exhausted.  I feel my nutrition over the last few weeks is better but still no drop in weight.  I have a hard time being patient and want to feel faster but learning to enjoy the journey.  This is a big lifetime goal for me as I never want to burn out again in life. I still feel like I am improving even though some days are tougher mentally than others.  

well...started what was going to be a LR, but at 4 miles felt exhausted and slower as the run progressed.  Gotta love days like these.  I decided to take the workout inside.  

Did 2.5 miles on the elyptical.  Then 100lbs. on bench 50 reps/3 sets.  Did 2.5 miles stair climbing.  Then 40 lbs. dumb bell press 12 reps/3sets.

Glad to get a good workout in even though I felt lame today.  I feel like I am recovering though and just listening to my body. 

Finally...

Lunch:  I did not hear my alarm this morning.  I was to run with Matt and Toni but just needed the sleep.  I decided to do a pace run today.  The first 13.5 miles were @ 7:10 pace(just over marathon pace was the strategy which right now I feel is 6:40 realistic).  I felt really comfortable considering the conditions were horrible.  It was snowing the whole time and the roads were covered and slippery.  Legs never really fatigued.  I purposely backed off to 7:30 pace for the last little over 2 miles to just do a shake out with my legs.  

I have been pleased with the base that I have built the last two months.  I have not logged this many miles in years.  I am excited to finally feel like I can start testing my hamstrings and do some speed work and more tempo now.  This next month is critical training for PHX.  I am learning how to connect body and mind.  Hope to be competitive by end of summer. 

Lunch:  I missed the morning group run again.  Went out and did my own workout.  First 7.5 miles were really comfortable and easy(7:40).  Conditions were snowy and slippery again.  Really pumped to be running in negative to teen weather conditions and not feel like its a big deal.  This training will be huge come spring/summer.  Just tried to get in some easy miles.  Did mile and half at HP.  Felt really good to test my hamstrings a little.  I need the confidence to start feeling lighter and try to push my mind and body to want to break down the pain barriers. Overall this was a good AM workout.  Legs felt no fatigue which is something I have been working towards building with body and mind connection.  Excited to see how this week turns out.  Lot of running to do.

PM:  Wanted to do 5 miles this evening easy, but felt really good so decided to do a progressive on the TM.  I cannot stand the TM, but the weather outside is more than frightful.  Started out at 8:20 pace and every half mile split got faster(7:50,7:20,6:58,6:30,6:05,5:53,5:30).  Then a cool down mile at 8:00 min/pace.  Good workout.  I feel like my legs are starting to benefit from the base mileage I have done over the last two months.  This is exactly what I wanted to achieve also.  I finally feel like I can start testing myself again on speed work and tempo runs and start pushing my body to do so.  My recoveries have been quicker also. 

AM:  I got up this morning.  Yeah me... Joined Matt, Toni, Reed and Mike for a good workout.  We warmed up for 3 miles at a pretty decent pace.  Did 2 mile tempo...I took last.  I did the workout knowing I just needed to stay positive and use the workout as experience and push myself to do what I could do.  My legs felt tired going fast, but it was my breathing that was tough this morning.  I am excited to feel the push though.  These guys are animals right now.  I tweaked my right hamstring.  We ran back 3 miles to cool down.  I took it very conservatively.  

Lunch:  Only had time for an easy 4.2 30 minute run.  Felt pretty good though all things considering.  I love where my endurance and stamina is at right now.  I am really focused on body and mind connection right now.  I always want running to be fun.  The better shape I am in, the more fun I am going to have.  I am too competitive to sit back any longer and not compete.  Enjoying the journey though... 

Lunch:  Very Comfortable and Easy Recovery Run today.  Kept it @7:30 pace chop stepping the whole time.  Two good inclines in the course I ran where I focused on incline fundamentals.  I still am not comfortable with incline and climbing like I want yet, but I think this will come easier with more weight loss.  I finally feel pretty normal as far as physically speaking.  If normal even exist, then this is as close to feeling pain free in a while now.  My right leg feels a lot better which has been killing me for two weeks now.  A little twinge at about mile 6 during the run today in my right hammy, but did not feel too bad or slow me down at all.  I never felt like my legs were tight or heavy during this recovery run which is a great sign since I have purposely tried to test my legs more now with some tempo and more miles this week.  May run 4 more this evening.  Excited to head south and play some golf.

PM:  4 miles very easy on TM.  Little twinge in my right hammy still.  Pretty tired, but overall good spirits.  Core workout also. 

AM:  4.25 miles at a snails pace.  Cold, boring and headed south.  

Really fun time with everyone today down south in St. George.  I got to experience another good day of WU, tempo and CD.  I need to create some better habits and today was a good practice run for exactly this.  I warmed up with Scott, Matt, Toni, Mike and Brandon for two miles.  These guys have been fun to train with.  A very good team with much more to come through 2013.  I did a another mile and some strides on my own after.  I took to long to get ready after the WU.  This is something I need to do better down the road.  

Got to pace the 1:25 group today.  It was really a good opportunity for me to just get a good tempo run in and experience a real race for MP tune up.  I want to average at least 6:30 pace in Phoenix.  That was our target goal for today.  At mile 11 though, my hamstring locked up and once it tightens it does not let go.  I had to back off and just jog myself into the finish.  Overall I was pleased with the workout.  I wanted to focus on pace fundamentals which I have not done a lot of this since the last two months has been focused primarily on base mileage.  I now feel ready to do more pace work, tempo and interval training.  Looking forward to training harder the next month and get my body ready for the marathon.  

After the race, I met up with Scott and Mike and we did a 4 mile CD.  Felt pretty good after words.

Really enjoyed the advice and experience from a lot of really cool and great runners this weekend.  It was like a mini running camp.  Hope to take what I learned this weekend and continue to stay consistent and steady with my training.  I feel ready to break out and do some fun things this year.  This race should be a tradition if possible as the first race of the year.  Next year I look forward to racing this course.  A very honest and tough course to say is this half marathon.  Loved the turn at about 8.5 miles coming back into the city on the high trail.  Unbelievable view and very surreal.   

AM:  Fun run this morning in another balmy 8 degrees with Matt and Reed.  Tried to focus on pace and keeping my body relaxed.  Felt like I was able to do so the whole time.  Only felt like I labored for a half mile on the climb back.  Was able to stride out in a lot of the run.  This to me is a good sign that my body is ready to push to the next level.  I still need to get my right leg 100%.  Still not feeling normal.  I am loving the consistency thus far and another good workout this morning.  Will we ever see warmth again?!

 PM:  I wanted to do a steady progressive tonight.  I got on the TM with the intent to do 5 more miles.  I wanted to do get faster every 1/2 mile.  I got 2 miles into the pace of 6:30 and knew I was in trouble.  My right calf was tight and tender and it was not letting me relax like I needed.  At 2.25 I shut it down.  I decided to work on some core exercises.  Back at it in the morning. 

AM:  Did not feel good today when I woke up.  I know days like this unmotivated to want to do anything, but knew I had too much to do the whole day to not get this morning group run in.  So with that in mind and even at 6 degrees, I met Matt and Mike and off we went.  They were pretty tired too it seemed like so we went easy.  Problem was I was going to easy, but I felt really great yesterday.  I just told myself to go easy and get the miles in.  Good course even though it was easy miles.  I had not done this loop before and it has some good hills to it.  Some days are like this.  Hope to get in an evening workout too, we shall see how long everything takes today.  

AM:  Got to do 10 mile fun run with Scott, Matt and Mike this morning.  Pace felt good.  Just felt like cruise mode for a little over 8 miles and then CD the last bit.  Scott looks like he will break his HS 5k PR.  He is back.  Mike and Matt are only getting faster.  Should be scary the carnage they lay this year.  A very hot 22 degrees this morning.  Did not even need gloves.  

Lunch:  Went to the gym with my dad. Always a good time to run and do core with my former HS coach.  61 yrs old and he can still throw down for a little man.  I did 3.5 miles pretty easy with a 1200 surge in between at 5:57 pace.  Legs feel good.  Mind was pretty gone today. :)  Make It Happen... 

PM:  Did not get a chance to do this run in the AM like I would normally do, but I was glad I got to put in a few miles knowing I am going to do a LR in the morning.  I started the run at 7:20 pace and finished at 6:20 pace.  Felt easy actually.  Starting to feel like my base is really helping my legs feel better and more in shape.  We shall see how my LR goes tomorrow.  This will be a good sign to go on.  

AM to Afternoon:  Another weird night of sleeping.  For those of you that know me, my mental toughness has been challenged lately.  Thankful I run with some studs to support this mental toughness that also comes with consistent training.  Did not know if I was running on my own or with Mike.  I am glad that Mike waited for me to drag my way to his house to start the LR with him.  An LR is rough enough and I have done the last 4 on my own it seems like.  It was a good sign to me when at the 9 mile mark I wanted to pick it up a bit and start some pace work.  5:50 pace felt good for about a mile and there was no laboring, so I told Mike lets do that again at the 11 mile mark.  At a 11, Mike told me to set the pace and so for about a little over a 1/2 mile we did the same pace.  Felt like 70% which is an exciting sign.  At the mouth of AF Canyon we hit 13 miles and I wanted til mile 16 to run MP @ 6:30 which I felt fine and no signs of fatigue or laboring.  At mile 18 I started to feel the exhaustion from lack of nutrition on purpose.  The next 5 miles were a little tougher especially throwing in the "Mother" at mile 20.5  Not an ideal location for that hill in a course that was already rolling enough.  Avg. 7:20 pace for the whole run and even had a little at the end where I could stride out at 5:30 pace.  All in all a very good LR and sign that my training has gone well and I am starting to feel like my legs really do see the light at the end of the tunnel.  It was 39 degrees when we ran so in conversion winter terms it felt like a cool 65 degrees.  Cannot beat that.  Roads were pretty nice too.  Very enjoyable LR and look forward to a good next week...

AM:  Weather and roads prevented the group workout this morning, but I think we were all on the same page as to what we wanted to do.  I am still on the uphill climb in trying to get my speed back, but its coming and today there a lot of positives for where I am at a month away from PHX.  I want to point out that I cannot stand the TM.  I like a lot of the descriptions used my other runners on here for running TM.  Did a 4 mile easy warmup and then proceeded to do tempo.  First mile (5:47), Second mile (5:35) As I got to the two mile mark,  I felt like I was at 75% which was a really cool test for me mentally.  I actually felt like I was pacing.  My breathing was awesome, but I started to feel the fatigue in my legs from Sat. LR which is ok and normal for where I am at in my training cycle.  I feel like I am actually a year behind the guys I train with, so patience is a virtue at this point.  After 2 miles I felt I was pushing it a bit and backed off for 5 minutes and then decided to go at it again.  I got to 1/2 mile at 5:25 pace and then just felt a little tweak in my right hammy so I shut it down.  I cooled down and felt really positive about the workout.  I focused on deposits today.  I feel like I made a productive deposit.  My legs feel good and my recovery from Sat. seems to feel normal rather than I need a few days.  For me, this is a great sign.  I am pumped.  Looking to do 4-5 miles this evening again as a shakeout run.  

Evening:  I felt as though I needed a little more recovery time from yesterday so I opted to run a little this evening so that I could give myself more recovery time needed.  My problem is that I should have taken the time yesterday afternoon to foam roll but did not.  My bad.  I felt better towards the later part of the morning and decided to do a fun workout to test my stamina.  Since the weather is so gorgeous it was on the TM for this workout again.  Have I said how much I have enjoyed this winter?!  Seriously though I am pretty pumped at how tough this winter training will make spring/summer/fall that much more enjoyable.  

WU - 4 miles easy; 4 miles at MP(6:25avg) CD - 4 miles 

Good workout.  The past 3 workouts have been a great test for my stamina and endurance.  The speed is starting to come back bc my sense of pace is there and becoming easier at faster pace for longer distance.  I am definitely confident with my training thus far just need to do a lot better with recovery and mental toughness... 

AM:  Another boring TM run.  Seriously I am glad this machine exists, but the TM is not my friend.  Going from 10 degree avg. temps to 72 room temp is a little weird in some aspects.  I just took the run very easy.  Felt good to feel just focus on form and not even have to breathe.  

Lunch:  Another exciting easy run on the TM.  Just burning rubber.  5.25 just a shake out run.   

AM:  Went out to do a 10 mile loop this morning around my house and felt like my left quad was weird.  Sure enough when I stopped I felt it get a little sorer.  Just feels a little tender. Probably from the fun TM miles this week.  I cannot get into a TM workout and feel like its fun for some reason.  Oh well, I will try to see how I feel later...

I am a head case right now.  Other than this, I feel fantastic.  Decided to test my stamina today and do a comparable workout that Collin did the other day.  1 mile = WU then 3 X 3mile repeats...

1st 3 mile (6:32,6:05,6:00)

2miles recovery uphill 7:30 pace

2nd 3mile (6:12, 5:55, 5:57)

1 1/2 mile flat recovery 8:00 pace 

3rd 3mile (6:04, 6:01, 6:22) died the last half mile

1 1/2 mile CD @ 7:00 pace

I felt really good.  I am excited for the targeted tempo and speed miles I was able to get in this week.  Not a lot of double up workouts like I had wanted to this week, but sometimes my schedule does not allow me to get all the training I want right now.   

AM:  Group run with Matt Reed and Mike.  Easy 10 miles.  Picked it up to some MP during the middle.  I wanted to do some tempo, but Matt and Mike held off to do it tomorrow.  Looking forward to the push.  My legs felt refresh this morning.  I think this cold has turned me into a zombie.  How can you get used to this cold?  Fog was cool today.  Glad to start out the week on some decent roads instead of the TM.  

PM:  5 easy miles on the dread mill...Left quad still has some tenderness...dont really understand what from?  we shall test it tomorrow, I will know if I need to back off... 

Lunch:  Amazing how important recovery is to working out.  I honestly feel if I would have met the group this morning at 5 to do mile repeats I would have a major left quad injury as we speak.  I have been really listening to my body a lot the last few months and working through pain barriers as I improve my fitness levels all at the same time.  I still felt very tender this morning as I got ready to meet the group.  I texted Matt and said I am just going to back off and do a workout on my own.  I still did not feel good around 8:30 so I decided to wait til lunch time and do a good workout.  

Started out and did the first little over 5 miles at 7:15 pace.  The last part of this warm up was a really long hill I like to incorporate in a loop I do.  Then I decided to do 4 miles tempo.  Did the tempo in 23:42(5:56avg.)  I honestly felt really tired and heavy.  At the end though I felt it was a good effort.  I did a little revovery for a 1/2 mile and then did the next 3 miles at just over MP(6:40avg) and then did a mile CD.  I was really pleased with this workout.  Good pacing throughout.  My quad does not feel tender or sore at all which is a great sign.  I feel like this was an excellent deposit workout for PHX.   

PM:  Ran from office to home 2.37miles(7:45avg.) easy shake out run.  Love where my fitness level is and enjoying the journey... 

Day OFF:  First weekday I have taken off since I can remember.  Had a ton of work to do and then spent the rest of the day and night with my boys.  We had a fun time doing a lot of great activities.  It was fun to go to the Jazz Game.  Looking forward to the long milage tomorrow.  

AM:  I have been a head case the past two days in getting up early to run with the group because I cannot seem to sleep well.  I knew I was going to do a double today so I wanted to get enough rest.  Did a walk in park run today around the Draper perimeter that I have made. A really good rolling loop.  12.12 miles(7:35avg.)  Felt very relaxed the entire run.  Never felt like I even was doing a run.  Very fun workout.  

Lunch:  Draper Double.  Got to run with my buddy Ben Martinson who is currently training for the SLC Marathon.  He did a great job today pacing the way for me.  47 degrees outside and after running the morning run just 3 hours earlier, I felt like I could not pass up the weather opportunity so we took off.  15 mph head winds during points of the run were the only negative to this run.  Last two miles I picked it up to 6:50 pace which felt great considering the double.  Hoping this calm/warmth before the storm keeps going and the storm comes Sunday and Monday.  Fingers crossed... :) 

AM:  Easy run.  Was going to meet up with Mike, but I felt I was getting sick with my throat hurting and sore.  I waited a little and ran inside even though I didnt want to do so.  I felt decent.  My right upper calf was tight but I think it will work itself out over the day.  Looking forward to the LR tomorrow.  

Afternoon:  Was trying for 2 days to put together some kind of group or partner to run a LR today.  Finally Reed was able to say he could run with me at about 10:30 Friday night.  We planned for 2 in the afternoon which gave us both some time to prep.  My run Friday was pretty sluggish and I felt heavy and slow probably from the double on Thursday still I went in with the feeling of some anxiety thinking I would struggle on this MP simulation LR.  I knew whatever I did that I needed to suck it up mentally and just not think about the pain barriers and push through the workout the best I could.  Reed is automatic at 6:30 pace so I knew I had a good running partner today to pace me through the workout.  

I told Reed I wanted to do 20 miles with the first 10 @7:30 pace and the second 10 @6:30 pace.  Either way I wanted to just stick to a comfortable plan that would simulate MP.  The course we set out to do was a 10 mile loop from Reed's house that is an honest course with the first 5 incline and last 5 decline.  

We started out feeling really comfortable and only took about 1/4 mile before we settled into pace mode so this made me think that I was feeling good from the get go and that we should just run whatever pace felt comfortable.  Reed would rattle off the splits to me as I could not get my stupid watch to work...again!  I felt very comfortable at 4 miles averaging 7:01 pace which to me I felt was suppose to be just a nice WU heading into the second 5 miles of this loop.  We hit the 5 mile mark and I felt like we should pick it up to MP and work on pace mode.  Reed looked and felt great.  WE settled into 6:30 pace with ease.  As we neared the 8 mile mark, I felt even better and we crusied into the 10 mile mark around 6:20 pace.  We were around 1:08 for the half way point which I thought was perfect considering the snowfall was brutal with head winds and my shoes were already sopping wet and about 10 lbs heavier.  After a quick bathroom break, we head back out to do the next 10 miles.  

I told Reed at about 1/2 mile into the next 10 miles that I wanted to take 11-14 a little easier(about 7:20 pace avg.) and then MP the last 5-6 miles of the LR.  He thought that was a great idea and suggested that he thought this was the better format than what I was planning.  I told Reed that I felt this was going much better than planned and that I wanted to just run comfortably and focus on MP.  The course was not the same simulation as PHX, but considering the planning and the two 10k's going on this Sat. I didn't have much choice but to luckily convince Reed not to run 20 miles on a dumb TM.  Don't know how people go further than 10 miles on a TM anyway. 

We got a quick water break at mile 14 in Alpine and then started up quickly into MP.  At about 17 miles we were cruising @6:25 pace and I told Reed I could feel my left hammy flaring up.  I didn't try to think about it too much.  Reed was doing an excellent job helping me break down the pacing walls.  Two times during this 6 mile stretch I wanted to ease back, but I sucked it up and tried to go back and forth with Reed taking the lead then I would take the lead.  The last 2 miles were definitely the toughest. I was feeling really tired but still felt very strong during the whole run.  I just tried to focus on not thinking about the run and just relax through the pace.  

We averaged about 6:54 pace for the total run which for me was a successful LR.  I was very pleased with the workout.  I got about 11-12 miles of great MP running during this long run and feel like it was a perfect workout for PHX.  Almost 83 miles for the week and that is the most I have done in my life for a week.  Very excited in my progress and fortunate enough to have great running buddies that are crazy to brave the elements and help me get better.  The elements sucked today, but I know that alone will make race days easier down the road.  

Did a 3 mile CD after I got home.  First mile was 10:38, hahaha, seriously that was all I could do though.  My legs felt like bricks.  Don't know why as the marathon training is very new to me.  Glad to be done for the week. :) 

AM:  Set my alarm and don't even remember stopping it.  Ergo, I missed a very good group run today which was similar to what I wanted to simulate.  I guess everyone's first mile was slow today.  I hit the mile mark @ 7:58 and it felt like 10 minute pace.  My legs were tired for sure for the first 3 miles.  I felt like going 10-12 miles just depending on how I felt.  I knew at some point in the run I would either do some 1/2 mile repeats at 5:30pace.  At mile 3 I felt warmed up enough to start the first of 4 1/2 mile repeats with a 1/4 mile to 1/3 mile recovery jog in between.  I felt very good on the run.  By mile 7 I was done with the repeats and my legs felt a little tired again, but it was a great run.  Last 3 miles felt like a walk but glad to feel this good after Saturday's LR.  My right quad seems to be hurting a little.  If its not one thing on my body, it is another.  These aches and pains that occur are funny and weird.  Very humbling sometimes.  I feel I have been very fortunate thus far.  Hope I can stay consistant with the workouts.  Now it is just time to tune up for a great debut marathon.  Very excited but the marathon is still a very long run.  Gotta not think about it.  

PM: what was going to be a simple 3-4 easy shakeout run turned into a nice little mini-double. Went out at a snails pace trying to work out the kink in my right quad.  Went through the mile mark in 8:14 and thought hmmm what if I pick it up a little will that help my quad?!  Ok, so pick it up, ok that feels good pick it up more, and more...anyways, after a mile and half I look at my pace and I am at 5:55 pace.  I decide to try and go faster.  I end up at 5:45 pace and held it for another mile.  I don't know where that came from but it felt awesome.  did another 2 miles easy after that and called it a day.  Ol fat boy here still has some gas in the tank.  While I was on my run, I thought more about a race idea I have that I will be working on through out the year and hope to launch it in 2014.  I need to do some more research on race dates... let's just say the race will be really fast and the prize money will be fantastic(no gift certs for the winner @Riley Cook) I will post more details as it comes together.  In the meantime, my consistency is coming together.  Now to relax and have some much needed food and ice cream!!!

Lunch:  Easy 6 miles around Draper.  Looking to only do 65 miles this week.  PHX is only 2.5 weeks away.  Let the fun begin.  Tune up time.  The base is there for me.  Hopefully the speed just keeps getting better.  Legs feel really good.  I am pumped. Sub 2:50 is the goal.

Lunch:  Felt really good today.  I ate a lot before the run so stomach felt heavy, but I was so hungry.  Decided to do a little tempo today.  Went out and did a solo effort.  I was 7:19 on the first mile to WU.  I did the next 4 miles in 6:08, 5:57, 5:52, 6:05.  I felt very relaxed.  Just focused on my stride and ran comfortable.  The last 1.2 miles I just ran to CD around 7:10 pace.  I think I was 6:26 overall for the run which is a good little MP run for me.  Running again later tonight...

PM:  Easy 8 miles around Draper (7:20avg pace) 

AM: 3 easy miles.  Doing a long progressive run tomorrow so I want to feel fresh.  Feel ready for PHX.  

Lunch:  Have my boys this weekend so I am doing my LR earlier.  I started out @ 7:20 pace for the first five miles with Ben Martinson.  He is a newcomer and did very well today.  Loving his progress for the SLC marathon.  I picked it up to right at 7 minute pace for the next five miles slightly incline.  Quick bathroom break then back out to do the next 10 miles.  I started out the same 7:20 pace for the first couple of miles and then through in some 6:40 pace for a few(3) miles then backed off for bit.  Then the mile 17 and 18 picked it back up to 6:50 pace.  At mile 19 I was depleted but crusied in at 7:00 pace.  Overall good LR.  I feel like with 9 16 plus LR since October I am prepared to race PHX.

Evening:  3 easy shake out miles...

AM:  4.5 easy miles with some pickup in the middle and end...

Lunch:  7.25 in Provo Canyon on the River Trail.  Had some patches of bad ice and snow but overall not bad at all for Feb.  I wanted to go 10 but the trail had too much snow.  I wanted to go out at just over 7 min pace and then on the way back be at just above (so comfortable) HMP.  Splits were 7:05, 7:02, 7:24, 7:02, 6:17, 6:15, 6:45 and 7:10 pace for the last quarter.  I had just eaten so my stomach felt a little off and heavy. Legs feel good but just tired.  I need to work better on when I go to bed and wake up.  My recovery needs to be a lot better.  I thought it was a good wo.

Late AM:  Could not resist to do a late start knowing the weather was going to be fantastic.  48 degrees when I started.  That is hot for what I have been seeing and running in.  Kind of a good test though knowing this will be the median temp for PHX.  I knew I needed to simulate some tempo again.  Didn't feel like I did enough yesterday as a tune up so I decided to do a fartlik.  My legs felt ok at the start, but I purposely went out at loaf pace to feel loosened up for the workout.  I hit the mile mark at 8:32...just flying :) I am putting all this dialogue in to evaluate where I am at 3 mos, 6 mos, and 12 mos from now.  It should be really good info and feedback for later down the road.  I did about 5 miles at least of 6:15-6:30 pace during this fartlik.  I varied the speeds and distances of when and where I pushed from mile 2 to mile 9.  My recovery run during this workout was way slow almost a little ridiculous slow, but the 20-25 mph head winds and cross winds made this wo even more rahtard.  It was a little more laboring then it should have been.  I guess I am just tired from the training I have done the last 3 mos.  Don't really know what to think but I feel ready some days and like crap on others.  Feels like more mental toughness I need to work on, but who doesn't need to work on this factor of running.  Overall I feel it was a good deposit for PHX and probably the last real tune up before PHX.  I will consult the Terminator on more tune up and workouts for taper mode.  

AM:  Easy miles around Lehi/Highland with Mike, Scott and Toni.  So nice to run with such awesome studs.  Some parts of the run felt a little tougher than easy but overall a very smooth group run.  Gotta a lot of good advice from them on the run for the marathon.  Scott gave me a really good reality check with what he thought was realistic or not for me.  He said my goal should be sub 3 and go from there.  I loved the advice on the first half should feel like "hey, I have only run 13 miles and there is no way I should be intimidated by 13 more".  This sticks out to me as go out conservative and then build from there.  So I am going to do this exact advice.  I don't want loneliness and disappointment come to me by mile 18, 20 or 22.  I just need to run within.  Excited to taper now and enjoy fresh legs come next week.  My legs are tired and its obvious the training and mileage has come full effect.  I wish my weight was lower, but I feel lighter and that is all that matters right now.  Onward and Upward from here. PHX... Make It Happen...

AM:  Some easy miles on the road here in Idaho.  Snowed all night.  Normally I would be on a TM with the horrible road conditions.  I am surprised I did not fall :)  Went somewhere between 6.5 and 7 easy.  I was very tired this morning but felt better after 4 miles.  Most likely a good shake out was needed.  Excited for the recovery/taper phase.  

AM:  4 easy miles through downtown Idaho Falls.  No snow that was cool.  I took it easy for the first couple miles and then felt a pep in my legs so I picked it up the last 2 miles.  I felt great.  Feels great to feel fresh!  Loving this...

AM:  ok...so everyone collects running stories over time but today is a story I am not really excited about.  I set out to do 14 miles easy here in remote Idaho.  The conditions were beyond horrendous.  20-40 mph head and cross winds.  Got a tail wind for like a mile which felt heavenly but it was constantly changing.  The snow was wet and plenty.  I knew I just had to keep a positive attitude and get the run done. 

About 2 and half miles into the run, I was running on this 5 lane road to get to a better area to run.  I could not see the sidewalk because of all the snow.  Normally I would do TM when conditions are this bad, but that was not an option.  The road was my only option.  Anyways, this truck at the 2.5 mark was behind me and started honking for me to get off the road.  I waved to him to go around me.  He continues to honk at me to get out of the way.  Keep in mind there are 2 cars behind him. He can easily go around me and he continues to honk for me to get out of his way.  After the 3rd honk I turn around and waved go left around me.  He drives up next to me and I hop to my right away from him.  I am running about 7-8 mph and he is driving about the same.  The next thing I know he is a couple of inches away from me and then proceeds to purposely drive into me.  His truck knocks me to the ground instantly.  I am in shock.  My left knee starts to hurt, but I am so pissed at this idiot that I jump up and immediately start running after him.  The car behind him sees what happens and they yelled at me "Dude, are you ok?",  I am so pissed that I just yell explicit words towards the direction of the truck that hit me.  I tried to get the liscence plate number but could not see a thing in the snow.  The truck never stopped.  He did it on purpose and didn't think twice to see if I was ok.  I had so much adrenaline going through my body that I did not feel my left knee.  I continued through the weather conditions and by mile 8 I was skating.  The last 6 miles were more like skating then running.  It was tough to manage the run.  I got the run done though and now I have this stupid story for the record.  I know I could have been on the sidewalk but the snow covered everything and I did not want to risk a slippery side walk slope and get injured.  I would have never thought someone would hit me on purpose.  Stupid Idiot...

AM:  Woke up feeling still sore throat and coughing.  Wrong time to be getting this sickness but oh well.  Getting lots of fluid and my stretch on.  My left knee cap is still tender but we will see Monday on my run how it really feels.  I was getting a lot of anxiety just sitting around so I did a circuit training workout.  Planks + some other abs exer., upper and lower body weights.  About an hour.  

AM:  Didn't hear my alarm probably due to the meds + a sleep aid.  I naturally awoke at 7am to get up and do a solo effort since the group was done by now.  I started out very easy and was hacking up a lung the first mile.  At the mile mark I felt a little better and settled into a pace.  My legs felt really comfortable and steady.  I just wanted to focus in my head what an easy pace would feel like with no watch and just let my body pace comfortably.  I didn't even know til I checked my splits that I was 55:34 for the 8 miles in between 1 wu and 1 semi cd.  This is good news considering the ease of the run.  Legs are starting to feel really good minus the left knee cap and some tightness in my left achilles.  I am assuming its from the rahtard that decided running me over was better than going around me.  Still cannot believe this idiot.  Looking forward to the much needed rest and work in Idaho.  Just back up here again this afternoon til Friday then off to PHX with the rest of the crazies.  

AM:  Another sloppy weather day in IF.  Roads are worst than horrible.  I got told by an IF cop today to get out of the road at the 6 mile mark.  Someone must have called it in.  Funny this town.  Very easy out and back though.  Just wanted to loaf around 7:45 pace.  A little under that.  My knee is still tender and my left achillies is tight.  Not a good thing 5 days away from the longest race of my life.  I am still in shock from the dumb morons up here.  Rest, Rest, Rest...

AM:  A balmy 18 degrees around 8am.  About 6 easy on a little paved trail along Sunnyside Ave here in IF.  I feel a lot better today.  Knee and achilles are still stiff.  Hope these injuries can work themselves out by Sat. gun time.  I can only hope for the best.  Really had to hold myself back from taking off.  I did a few pickups during the run.  Pretty cool to feel fresh again.  I am getting pumped...

AM:  4 easy miles this morning...knee and achilles felt better than they have all week.  I feel very fresh.  Almost a little anxiety like why am I this fresh.  It has been a long time since I felt this recovered.  Now I hope my lungs can get all the crud out.  I have down tons of fluid and medicine.  Ready to rock...

Afternoon run with Toni in Mesa...A little out and back.  Air was easy to breathe.  avg. 6:22 pace.  Felt great.  Nice tune up for tomorrow morning...Excited to see everyone do well.  I wish everyone a great time and fun marathon.  Let the madness begin...

2013 Phoenix Marathon (Debut Marathon)

So going into this race, I felt I had done the best I could to train and be ready for the unexpected.  I kept a positive attitude and affirmed myself that I was completely prepared for the pace and distance I was about to do.  I went in with the mentality that sub 3 hours was realistic and that I was trained and prepped for it.  Getting sick and hit by the truck were not excuses I could have for Saturday morning so I did everything I could to get better and ready in time.  I felt very fresh and thought that I would be just fine.  

Toni, Skip, Steve A., Steve O., Bill C., Bill H. and myself all stayed together.  We got to the buses and I met up with Riley.  We were getting on the buses when Dave Holt was right behind us.  We had a great ride up to Usery Pass Rd.  It was good to get to know Holt better.  The conversation was funny and the time went quick on the way up.  I thought the race was really well done for the first time.  The fireworks were awesome.  I was able to go to the bathroom 3 times before the start.  I did not really warm up that much.  Did a light jog up to where I went to the bathroom and then like one stride out from the starting line.  

After wishing a lot of familiar faces good luck and go get some...The timer said go and we were off.  My plan was to run with Melody Jenson.  She had similar goals and although we did not know each other to well it was very enjoyable running with her.  I had know clue what I was in store for.  I was talking the whole first mile like a chatter box.  Melody probably thought "this guy is going to drive me nuts".  We settled in and went through the first mile in 6:34 and I told Melody that this was perfect.  We felt very good and Melody looked like she was in the zone right from the beginning.  I told her that I wanted to work together to help each other.  Her husband John was everywhere on the course.  I could not believe how good of support team by himself he was for Melody.  I know that was a huge help for us and eventually for her great race and time.  The first four miles were easy and felt nothing to it.  We came through the 4 mile mark in 26:12 which I thought was perfect conservative effort.  The next two miles up the hills were in the 6:40's pace which was also perfect.  I thought the hill part of the course was a lot tougher than what it looked like.  I am glad Dave had driven the course and compared the hills to some other course we had done.  I would have probably been freaked out if I didn't know anything going into that part of the course.  When we got to the top the hills section, I knew I was in good shape and felt really comfortable.  Melody thought she was holding me back.  I told her this was great and that everything was clicking fine.  We saw Rachelle (runningforTrevor) just after mile 8 and she ran a long with us for a bit and gave us some gatorade.  She was awesome and told us we looked great and that we were going to catch everyone because they went out too fast.  Every time we came up on a mile mark though we seemed early and it progressively got worse as the race moved into Mesa.  I still sharp through mile 9.  10 mile mark was 1:06 and change.  I loved it.  This was exactly my plan. 

 Then the sun came out!...  You know its weird when you are thinking 35 degrees is hot.  I don't remember the last time I ran in the 70's let alone raced in these temps.  So Melody starts to create a 10 second gap on me.  I let her go thinking she was feeling good and wanted to pick up the pace.  I did not realize that I was dropping a little.  I didn't feel bad.  I just was not keeping pace.  All kinds of things were going through my head at this point.  I asked myself if I was really being conservative.  I maintained a 30 second gap behind Melody until the half marathon marker.  I think I went through in 1:27:42.  My watch stop working right after this for some reason.  In fact it stopped on me twice during the race.  This was frustrating because I had no idea what I was really doing split wise for the second half of the race.  I ran from mile 10-22 by myself with the exception of a few people that passed.  I had a group of like 6 guys and one gal that passed me right at the half mark and then about 3-4 different men that passed me around miles 18 and 22. 

When I fell off pace around the half mark, I knew I was in trouble.  Melody started gaining more ground on me and I felt like I was being left behind.  I decided to revamp the plan.  I knew I was still on pace to go sub 3 hours but I needed to focus on my hydration and energy levels now.  My sister and brother in law were awesome.  They met me at 7.5, 14, 18, and around 22 and then the finish.  It was awesome to have them there.  It was a huge boost at 22 for me when my sister said "Dad, says to keep even strides and focus on moving forward".  Something to that extent.  I was shocked that she said this.  I smiled and this literally gave me the focus to not walk.  I wanted to stop so bad.  I just remembered that my dad told me "the slowest run is still faster than the fastest walk".  I kept telling myself to suck it up and go, but never got my legs going.  

At mile 16 I knew I was in trouble.  I wanted to deny that I was hurting, but the mile markers started to feel longer and slower.  I knew that I was in trouble if I didn't get more fluid and gel.  I could not get enough.  I felt heavy.  My left IT band and achilles were now tightening worse.  I kept thinking that it would go away.  I tried to slow down my pace a little to 7:30 thinking this would help me relax and get some strength back.  I now know that I should have done some other things to relax.  Slowing down only caused the inevitable.  By mile 21, I knew I needed to refocus my goal of sub 3 hrs to qualify for Boston.  I just had no speed left and I felt like my body was done.  I knew at this point I needed more miles at tempo and MP for the next marathon.  I kept telling myself that if you don't go now and pick up the pace you are going to regret this when you are done.  I did everything I could to try and work through the pain.  Mile 24 came and the 3:05 pace setter came by me.  I am glad he did because I just said stay by him and don't let him get away.  We did a weird right turn onto Alma School road and I could see Bass Pro Shop Rd in sight.  I knew I had the strength to finish, but man I was exhausted.  I could not believe how far the marathon distance really is and how humbling a race it makes even the great runners feel.  When I got to the mile 26 marker I took it in.  I pumped my arms up and through out some smiles and shouts and really enjoyed the finish.  The announcer saying my name felt like I had accomplished what I set out to do.  I never thought I would ever do a marathon.  I had no desire.  I still think the 10k is too long of a race.  I crossed the finish line and saw Toni who had waited along with Bill Clark and his wife, Collin and Bill M., and some others that I cannot remember right off hand.  I went over to my sister and hugged her and she got my dad on the phone.  Talked to him for like 3 minutes and then told him I was too tired to talk and that I would talk soon.  I drank like 5 bottled waters, 2 powerades, a chocolate milk, an energy drink, 3 otter pops, a piece of bread, a cookie, a piece of El Pollo Loco chicken within 30 minutes of finish.  I also walked a ton.  It still didn't help my legs.  I am buying compression socks now. 

I am disappointed that I did not break 3 hours.  I felt that I was trained go under 3 hours.  I am experienced enough to know that sometimes the day just does not go your way.  I am pleased that I qualified for Boston.  For a debut marathon, I will take this result.  I never walked and never gave up.  I am excited to have a standard and benchmark to build off of.  I think in my mind because I train with some great runners that I could be a lot faster today.  I know now what I need to do and the "sky is the limit" like Poulsen told me.  Excited for the rest of the year.  Utah absolutely represented today.  So much talent on the men's and women's sides in this state.  It is really cool to see this.  I am excited for the recovery period.  Hope to do a 5k in two weeks that I really love.  We shall see.  I am going to get my legs healthy and work on making HP and MP miles a common denominator for my training regiment.  I also need to lose more weight but this will just come with time.  Thanks to everyone that I met on the blog and look forward to getting to know more of yall. 

oh the course read 26.39 on my watch.  just sayin... :))))

AM:  Got some great sleep the past few days.  I have done like 5 miles of walking and still stiff.  Weird, but hope to be doing some light jogging soon.  

PM:  Decided to go for a little shuffle jog.  Still felt really beat up.   I have not felt this beat up in a long time.  I started out walking a half mile and then jogged 2 miles @ 13 minute pace.  Felt better towards the last 1/2 mile.  I am enjoying the recovery time.  Hope to do 4-5 miles tomorrow.  We shall see... 

Evening:  Went out with the Teton Running Group here in IF.  Ran with Lynette.  Easy recovery run @7:20 pace.  Quads are definitely sore and fatigued.  It felt really good though to run and shake out any left over lactic in my legs.  Hopefully a good sign for the next 10 days.  

Lunch:  splitting up some running today.  Kept the first 5k at 8:25 pace.  Started at 9:20 and went down to 7:40.  Felt good.  My quads are still really fatigued and a little sore.  My head was tired today.  Enjoying the recovery mode...

Biceps, Back and Abs...

PM:  did another 5k same strategy as the Lunch workout.  Just trying to shake out the fatigue.  Getting better as time goes on.  

Chest weights...

Swimming 300 meters, wet/dry sauna, hot tub... 

AM:  Progressive recovery run from 9:20 pace to 7:20 pace 3.4 miles.  Left knee cap/patella is tender.  Will continue to stretch and monitor it.  

Triceps and Dips... 

PM:  Played bball for two hours.  Was really fun to play ball.  I don't think I have played ball in over two years.  It was fun.  Great workout too... 

Lunch:  Was going to run with the group, but I am glad I did not.  Felt really tired.  Just kept really easy.  Enjoying the recovery mode, but lots of patience to just go with the flow.  My body is setting the tone this week.  Just going to listen it and go from there. 

PM:  weights- chest and abs

Lunch:  Fun run with Ben Martinson.  Just kept it easy again.  (7:40 avg.)for 6.1.  Still feel way tired.  I get to about 4-5 miles and my body feels compeltely fatigued. 

PM:  3 TM miles at 8:20 pace for a shake out run.  This actually helped my legs a ton. 

Lunch:  Went out to run with Ben again.  At about 3 miles I was hammered and did not feel good at all.  Decided to cut it short.  I felt horrible like I had no stride.  I immediately made an appointment with a massage therapist and went and got a massage.  My hip flexors and IT bands needed it badly.  I hope this will help  me tomorrow feel like I can get back into some kind of groove. 

PM:  Decided to not do 3-4 more miles of shake out and just do some abs, chest and arm weights.  Glad I took the pm off from running.

Lunch:  I strectched really good today.  I felt my body get loose from the massage yesterday.  I still had a little bit of anxiety from feeling like crap yesterday but headed out anyway.  Some days you wanna run and there are those some days where it feels forced.  Yesterday felt forced.  So I wanted to get in 6-8 miles today and just see how I felt.  If I felt good after warming up then I would do some pace miles and if not then I would just take it easy again.  Just letting my body set the dertermining factors for what I do this week.  mile WU @ 7:30 pace so I decided to lock into some pace and just take it easy from there.  I did the next 4 miles @6:30 pace avg.  It felt very easy and comfortable.  I did start to feel tired so I backed off and did about 2 miles CD.  Overall, I am happy to feel like the massage worked the soreness and fatigue out where needed and to get back in the mileage mode again and start training for upcoming races...

Lunch:  Easy miles.  Fantastic weather this whole week.  Enjoyed getting tan.  Hardly any layers is too nice, almost feels like cheating.  Starting to feel like my legs are feeling back to normal.  It will be nice to get back to a normal schedule next week...

AM:  Picked Toni up and then headed over to Runner's Corner to do a 13-15 mile run this morning.  Went into this run with the mindset that I would just ease into the pace and hopefully be able to maintain some kind of normalcy since the last two weeks have not been much but recovery running.  First 7.5 miles up the canyon were easy 7:30 pace avg.  Tris, Dan, Danya and Toni all were pretty much together for these miles and then Dan and Tris went longer.  Me, Toni and Danya turned around and headed back.  I stayed about a minute or so behind those two.  They were clicking some low 6's and I felt high 6's and right at 7 minute pace was plenty for me coming back.  Didn't feel like my legs got wamred up til about mile 10.  I had a stomach ache the entire run.  It was very irritable and never felt like I could relax breathe and enjoy the run.  By mile 13 I was definitely feeling tired and just jogged it in the last mile and half.  This was a fun run though.  Really cool to get to know some new faces.  The weather was really nice and hardly any wind.  Love how everyone was bundled up being temps of 54-61.  I had to take my shirt off after 10.  Too hot.  Danya is a beast.  She looked really strong.  Her story about the cactus at PHX was crazy.  I actually remembered her dropping out.  Cannot believe she made it to mile 20 in that scenario. Bought some new balance 1400's for tempo and fartlek runs.  They have all the colors one needs to look fast.  Excited to put them to use.  I feel like myself again so I think I will see how I feel by Thursday and hopefully feel good enought to do the Leopard 5k.   

Lunch:  Wanted to do some shakeout miles today.  Don't know if it's the recovery jitters or what it is but just wanted to run today.  I normally like taking Sunday's off.  Went out with Ben M. very conservatively with the idea that I would just pickup as I went.  8:30 pace and then 7:30 pace in the middle to 6:45 pace the last few miles.  Legs still feel a little sore but overall starting to feel some normalcy again...

Really cool to hear and see the race reports from the weekend.  Conrats to everyone this weekend.  Some great runners running well and look forward to everyone getting healthier...

AM:  Group run with Toni, Mike, Scott, Reed, Chad and Dan.  Perfect weather with no wind this morning.  Felt like Heaven.  Started out very comfortable.  Legs are starting to feel very good again.  I fell lighter too.  After mile 3 Chad and I picked up a bit and ran comfortably the rest of the way.  The rest of the guys looked very fresh coming off races and LR's Sat.  Great guys to train with.  I am going to enter Leopard after how I felt today.  Excited to scream a little Sat. morning...

Weights:  Chest, abs and calfs...

AM:  Wanted to get in a normal 10 mile run but just didn't make enough time with everything going on.  Did a little over 6.  I felt sluggish and heavy.  Hopefully I can get in another workout tonight...

PM:  The weather looks bad for tomorrow so I decided to change up my routine.  I did a little over 8 alternating HMP and MP as a fartlek workout.  My AR I kept at around 7:45 pace.  A little slower than what I wanted to do but was rushed to get started and finish this workout.  I didn't even really warm up or cool down.  Overall a good workout and already feel I am making a conscious effort to implement more tempo, HMP and MP miles into my runs.  I felt really good during this workout though which is a good sign that my recovery between runs is getting better.  

Evening:  Had a ton of work to do yesterday.  Only had time for an easy run.  Glad to get in these shakeout miles anyway.  I am pretty sure I needed an easy day today anyways...

Evening:  easy 8 miles in the wonderful 30 mph winds.  

DAY OFF!  Legs felt fatigued from "getting back to the norm and throwing in some HP. MP and strides during runs this week.  Oh well hope this makes them fresh to get some kind of turnover tomorrow.  I still feel slow...

Leopard 5K:

Second year in a row I have been able to run this 5k.  Last year I ran this race in 19:41.  I was hoping to do better today.  I felt pretty fresh but when I woke up and went out to a car covered in snow I was reminded of March in Utah.  Just our luck today.  I felt I was not going to let the conditions be an excuse but turn it into a positive race experience.  

I got to the packet pickup and met Collin who had just picked his up.  He looked bundled up like he had just spent the winter in Florida.  It was definitely cold.  Temp was 25 degrees the whole morning.  It had gradually snowed during the warm up.  I did a mile and half easy jog with 3x200 meter strides from the start.  After a last minute stop to a restroom, I felt ready to go.  

Saw some more familiar faces like Karl, David, Skip, Kassi, and more.  It was a good field. Tomy took everyone out blazing.  Collin made the comment "well that guy is sub 4 minute pace, I think I we will see him soon."  Tomy never looked back.  He absolutely just killed it. Very impressive race.  First mile felt very easy.  I relaxed at the incline part which transitions into the second mile.  I pretty much felt I was gaining momentum the whole race.  Could not believe the race was done as I was coming into the East High Track.  I felt like I was just warming up.  I did not feel fast but did not feel like a turtle.  Time to work on more pace work and hit the track.  My base is perfect now.

Splits: 5:50, 5:50, 5:41, 26.53 ??  garmin was all over the place.  Chip Time was 17:57.00  I will just use this as an indicator to build.  

2 miles easy CD afterwards... 

AM:  Morning group run with Scott, Toni, Brandon, Dan and Reed.  I felt pretty good up until about 6.  Lower back and hip flexors started to tighten up a bit more than what would be normal "post race" feeling.  I backed off for a couple of miles and then picked it back up for the last two miles.  Went back out with Toni and Scott for a couple more miles to shake out and I am glad I did.  My legs feel a lot better now.  Hope to do another five miles at lunch or this evening. 

Weights: chest and abs...

Lunch: 

AEROBIC BUILDER:

A lot of detail to this entry because this is the first interval workout in quite a few months.  It was definitely harder than I wanted it to be but I have been working on making my miles more effective and HMP and MP lately so my legs are going to feel the effects of this.  I did not get a chance to eat much for dinner last night so I decided to get some extra recovery and do my AM workout during lunch.  I wanted to do some kind of variation of pace buildup today but still make the workout a progression.  One of the reasons I think I despised running for so long is because of how much speed work I did during college.  It seemed like everyday was a race and I eventually burned out bad.  So I am going to gradually implement more routinely pace, tempo and speed into my workouts as the weeks go one.  Now that my base is really good, I feel my body can start pushing some threshold pace and not worry about getting injured.  My goal is eventually feel comfortable again doing 4:40 to 5:10 pace for interval training.  Workout went as such:

3 mile WU @7:15 avg pace

1min on/ 1min off .18miles 5:43 avg.

2min on/2 min off .34miles 5:55 avg.

3min on/3 min off .50miles 5:58 avg.

4min on/4 min off .67miles 6:03 avg.

5min on and 1/4 mile jog after .80miles 6:10 avg.

2.25 miles CD @7:20 avg. pace 

My goal was to just make a deposit and keep my mind healthy and focused while leaving something in the tank and not killing my body.  My goal is to do a sub 1:15 by end of Aug in the half-marathon and I want to start doing workouts that resemble this kind of pace.   My WU and CD were brisker than normal continuing the mindset of trying to get more comfortable pushing my body to think 6:30 to 7 minute pace is very comfortable and easy.  It is starting to pay off in dividends.  I can tell because my mind is holding my body back from trying to go faster on occasions to leave something in the tank for the next run.  I am happy with the results of this workout.  I am not one for excuses.  Headwinds were around 8-15 miles per hour.  I did this workout on my own which is never ideal or as much fun when you can run with a group or buddy.  Just the way it is right now with my work assignment.  I am excited to see a year from now where I will be doing intervals.  I can already tell a huge improvement from a year ago.  Hope to do 5-6 more easy miles tonight...These doubles are starting to get easier and help me a ton.

 Evening:  Only had 3 hours rest before I needed to get this run in.  Goal was to go out easy and then gradually lock into MP and force myself to make this pace feel easy after the interval training.  4.75 miles splits were 7:45, 6:45, 6:45, 6:35, 6:58.  I felt really good and this pace felt very easy considering what I have done the past few days.  I am very pleased with where I am at and where I am headed...

Lunch:  Got to meet up with Jeff and do a 6 mile loop with him.  Great convo and good guy here in IF.  Nice to finally meet some people to run with while I am up here for work. Gorgeous day.  Lower back felt pretty tight.  7:12 avg.

Easy Progressive from easy/MP 

Lunch:  Glad I was able to get some extra rest.  I needed it.  I apologize to Jeff for not being able to show up and run together this morning.  I would have been useless at 4:30am.  I know my body a lot better now as I have maintained some great consistent workouts.  i felt like I should continue hydrating, foam rolling and stretching to get the best recovery towards my lower back tightness that I have felt the past few days.  Man I am glad I did.  Recovery and PT really does pay off dividends.  

Really good solo effort.  Started off at 7:38 pace for the first mile and gradually worked my way down to 7:33, 7:28, 7:21, 7:33 and 7:23.  My right foot fell asleep from mile 4 to 6.  Very strange feeling and quite uncomfortable too.  I have never had my foot fall asleep before on a run.  At mile 6 I finally felt warmed up and ready to start the MP part of the progressive.  Mile 6 was 7:07, 7:02, 6:55, 6:47, 6:40, 6:36.  I am very happy with this run.  I don't really consider this a big time workout but what I will be able to indicate now is my stamina is now feeling very comfortable in making MP automatic.  I never felt like my legs pushed durning this run.  It was a very controlled and relaxed effort which was the intention from the start.  My goal has been to make my workouts more controlled pace and ease into more tempo and speed.  This is a very good sign that my body is responding to the workouts I am doing.  My lower back felt a little tight and sore at mile 11, but overall it felt a lot better than the past 24 hours.  Hope to feel a lot better now going into tonight.  I will determine what I do from here depending on how my lower back feels.  Legs feel awesome.   

AM:  Met Jeff on sunnyside and ran along the greenbelt.  only about 15 bathroom breaks during this run.  Sorry about that Jeff.  Great conversation and stories during the whole run.  Very easy pace and enjoyed the temps.  

Evening:  Burning the candle at both ends and only had time and energy to do a quick run.  Back is still frustrating tight.  Don't understand what I did to get this tightness.  Hopefully I can work this kink out and fell smooth...

AM:  Felt really good to finally get some decent rest.  Long week at work and it showed.  I paced my buddy today on a LR.  Fun in the sun.  Wind was horrible, mainly a head wind and a cross wind.  Nice to kill the time and really clear my head.  I am starting to feel better every day that goes by.  It doesn't get easier but running sure is therapy to my soul right now.  Hope my back feels better after the day goes on.  

AM:  Almost missed the group run for being to early this morning.  We were starting at 5:30 but I missed the memo.  Good to get out with Scott, Reed, Mike and Dan.  Light rain and some fun winds made for an easy temp.  Some good laughs this morning and was fun to hear everyone getting excited about Boston/SLC.  I am excited to see everyone running well again.  Back was still a little tight during the run and afterwards.  Hope this is good riddance soon... easy pace...

Easy Progressive to MP to HMP pace work...

Evening:  Very busy with work this morning and had no time get in my workout planned for today.  Got some really good sleep last night.  I was able to finally get out around 7:30 tonight and do my workout.  Horrible time to do a workout but got it done and hope to continue building from these type of workouts.  The speed is just not coming quick enough.  I don't know what to think but it is very frustrating to say the least.  My back is very tight right now.  It has been pretty sore and tight for a week now.  This is a little worrisome because I have broken my back before and it was doing 800 meter repeats.  Don't want to go through that injury again so I need to just be cautious and remember that deposit workouts are what I need to focus on.  My attention to detail is mainly for me to look back on and see how I am progressing as the year goes by.  I hope that I can just keep clicking off improvements.  My mind and breathing was fantastic tonight.  My legs felt pretty good too.  I think I could have done stronger splits had my back not been a problem.

Splits: 7:45, 7:22, 7:11, 7:08, 6:55, 6:40, 6:25, 5:57 with 2.3 very easy miles CD.  

The goal was to go longer but my back was not having it.  I picked it up on mile 8.  It felt more like a threshold mile than a HMP tempo but I am glad to have got the pace miles in.  I am going to try an ice bath and see if this will help my back.  I don't need an injury right now...but then again who does... 

AM: A little over 8 easy miles to the office...Gorgeous Day.  Back felt better in the lumbar area.  Neck and thoracic area still tight.  

Track Workout 200's 

Evening:  I am glad to finally start working on some speed again.  I warmed up 3 miles (7:40, 7:09, 6:40).  Objective was to get a good heart rate going to where I could get into some good leg turnover.  I wanted to be sub 5 minute pace on every 200.  Didn't really know what to expect because I have not been on a track in a very long time.  There was a 25 mph headwind/tailwind so the times reflect it.  The effort was the same each time ranging from 34-37 seconds per/200.  I did 12X200's with 100 meter AR jog in between. On the 4th and 8th one I did a 400 AR jog.  The 12th 200 was at 39 into a head wind but I felt gassed so that is when I called off the last set of four.  I felt this was a good deposit again.  Back is still way tight and I am little worried.  2 miles CD.  Work has been insane and my schedule is all over the place.  Just glad I am being consistent and getting my mileage and workouts done like I can.  

PM:  Decided to go play some bball after another 14 hour day at the office.  Played for about an hour and a half.  Good ball too.  I hope I don't regret this in a few hours when I have to do a long run.  Oh well too late now.  Now back at the office to make it a 16 hour day...good times...

LR

AM:  Never even seemed like I went to bed.  This burning the candle at both ends is "character building".  Kind of like the lonely LR this morning.  I knew I was in for a "fun run" when I walked out to my car and the winds were 40mph's.  I almost fell down getting into my car.  I did an out and back from Teton Running along Sunnyside out to Snake River Landing along the greenbelt to the top of Freeman Park and back.  The coming back was brutal.  I felt like two people were running along the side of me with sledge hammers taking turns beating me up.  The wind was cross and head for 17 miles and then finally the last mile felt a little bit of a tail wind.  Like I needed it then.  I was hammered.  I avg. 7:30's which is all I wanted to do today was get in the mileage and build back up.  Glad to have this run out of the way.  Not a fun one at all...  

Evening: Draper Park jog around a grass loop I made up .27 miles along.  Really easy comfortable jog while I watched the boys play on the playground.  Simon kept giving me a high five every time I came around for a lap.  Really fun to see him get excited about activities.  He kept asking me when we could do more push ups.  "I wanna do push ups dad".  WORD...

AM:  Group run with Matt, Reed, Scott, Mike and Toni.  These guys are ready to run Boston/SLC.  Excited for 'em.  You could tell the energy is being held off now.  We did a few pick ups during the run.  Nice easy pace the whole time.  Feels really good to run a relaxed low 6 today in some parts of the run.  Excited for the week.  I need to do better at getting really good sleep this week.  

Weights:  chest, dips 

Lunch:  Easy run minus the 40mph tropical storm winds.  No complaints.  Glad to be healthy and recovered.  Tempo tomorrow... 

Afternoon:  The whole day has been turbulent winds outside.  I kept pushing off the workout thinking that the winds would calm down.  When I say winds, I mean 40mph.  I am not a fan of wind.  Should have run this workout on the TM.  WU about 2 miles then 2.25 miles @MP (6:30avg.)  Felt fine just was not in the mood to battle the winds.  CD 3 miles.  Pathetic workout.  Really just didn't have it today mentally.  Happy Birthday to my little man Solomon who is 5 today.  Wish I could be with him...

AM:  Haven't run since last Tuesday due to tightness and pain all through my back and neck.  Very uncomfortable pain and discomfort.  I have been pretty worried about it.  Last thing I need right now is an injury.  I am glad that I took some time off.  I think my legs benefited but my back was still feeling tight and sore when I showed up for the run this morning.  Met Matt at Scott's house and we set out on a enjoyable run.  Very fun conversation the whole time.  Matt has been a huge reason for staying consistent and getting the second wind back to running.  We kind of just cruised easily.  Felt good til about 9.5 miles and then soreness and tightness set in.  I am just going to focus on single workouts this week and monitor this well.  Excited to hear all the results for the friends running Boston today.   Just heard about the bombs that went off.  Such a horrible tragedy for what is suppose to be an awesome day.  I am sick to my stomach and wish all of the people involved safety and recovery.  

Day OFF:  Kind of my Boston tragedy.  Not much to say.  Just feel num and really hopeless.  Wanted to run 10 easy.  I guess in my mind and my emotions I did.  Hope to do a great workout tomorrow.  

Lunch:  Wanted to get in a good workout today since I have felt like I have really done nothing the past week.  Kind of true actually.  My back and neck are still jacked up.  No clue what is wrong.  Just trying to work through it and hope that this funk can recover soon.  I decided to run up the backside of Sunny Side from the cemetary to do the dump(top of Ammon).  I took it easy on the way up just trying to focus on climbing.  I am not a very good uphill climber right now, but it is starting to get easier.  I didn't feel tired til about a 1/4 mile from the top.  That is a good sign for me.  I took a bathroom break and stretched for a bit and then started into the workout part of the run.  I wanted to just fell like I was doing a nice tempo HM pace even though it was downhill.  My goal was to feel in control and try to avg 5:50 to 6:00 pace without having to try and force the pace.  5 miles 5:57 avg.  I felt really good.  I would have gone faster but the 50 mph head winds literally were holding me back.  I felt very consistent and even paced the whole time.  Great deposit workout for my upcoming half.  I like where I am at.  Now if I can just focus better on my weight and get it down I might start seeing my speed one day come back.    

Lunch:  Took off to do a good target run.  Felt great after a 1/2 mile into the WU.  At the mile mark started my workout part  of the run.  Got in 6 miles @MP(6:40 avg.)  Mile CD.  I felt really good during this effort.  I never felt like I was pushing.  The effort was consistent and smooth.  I felt a little fatigued at about 4.5 miles into the MP with a little soreness in my left hip flexor.  It worked itself out though so I didn't worry too much about it.  My back and neck are still jacked.  Felt a little better today but I will continue doing the press ups and monitor it.  Glad to feel like I can be effective again.   

Evening:  I wanted to start the week off.  I got to 8 miles and felt tightness in my back, neck and hip flexors.  This is frustrating.  Hope the morning brings better.  

AM:  Met Scott and Matt this morning to run from Scott's house.  Love this course.  Love these two men.  At 3 miles I felt gassed at 7:20 pace.  I told the guys I felt in trouble.  Sure enough at 4 miles I told the guys to go on.  I am struggling with some real emotions right now that probably do not make me mentally competitive but I will not let my excuses hold me back long.  Back and neck felt horrible and this became a pitiful workout as I could barely breathe.  Look forward to more runs...

easy 1 mile jog.  Back and Neck are still really tight.  Going to try and do something about it this weekend.  I keep stretching, rolling and press ups. 

Weights:  Chest and lower back...  Felt good to be somewhat active...

AM: good to get out and feel like I was mobile today.  I stretched for a long time and took my time to get loose and ready.  I wanted to make sure that I could do some kind of stride.  When I was stretching I heard and felt my whole left hip and lower back manipulate like I have not felt in a long time.  It was weird and scary, but nothing happened painful.  I stretched some more and then set out.  First mile was just a grad into the process.  I told myself that I wanted to do a workout if I could.  After a mile I felt warmed up enough to settle in to a rhythm.  I did the next 5 miles @MP(6:40).  I felt very relaxed and wanted to do more but my inconsistent training leaves me thinking I should not over do it.  So I cooled down a mile after that.  It was nice to do some kind of workout after what I feel like has been a wasted week. 

Weights:  Shoulders and abs...

AM:  Had a really hard time getting up at 6am to get out the door in time to meet up with the group at Reed's house today.  My back and neck took an hour to stretch out and still didn't feel comfortable to do the workout I wanted to do.  I decided to rest a little more and do some more stretching and then go out see what I could attempt to do.  Pretty frustrating that I feel my fitness is down, but its not.  I just cannot get rid of the tightness in my chest, back and neck.  I have a hard time breathing and relaxing some days.  Really weird.  Oh well.  Got in some easy miles.  Might try and do another workout later today...

Afternoon:  Glad to get in a double.  My goal this morning was to do at least 14 miles (7mile loop around my house).  AM workout obviously did not pan out like I wanted with doing a second half loop with 4-5 miles @HMP.  So I went and relaxed and ate some food to get some energy I felt I was lacking.  After the Bulls/Nets game I headed to the gym to do a TM workout.  Again, I felt a little relief from the AM workout, but still my right side of my back and right side of my neck is so tight that it makes it difficult to relax and very hard to breathe.  I did a mile WU 7:12.  Then mile interval @5:48 then 5 min AR run @ 7:12 then mile interval @5:37 and then 1/2 mile CD.  Felt like a decent workout.  I have been very inconsistent and it shows.  I am a pansy when it comes to working through pain barriers.  Glad to get in some leg turnover today, but I am really behind schedule and need to get this tightness figured out. 

Lunch:  Quick easy shake out miles.  Felt a little better today.

Weights:  Abs...

AM:  Group run with Toni, Mike, Scott, Matt and Reed.  Really pleasant temps this morning.  Felt good to push through the tightness.  Did mid 6' for about 5 miles of the run.  Felt very relaxed for how inconsistent and crappy I have felt the past 3 weeks.  Good run with the group.  Man they recover fast.  Dan and Brandon get back to us soon...

LUNCH:  Woke up sore from muscle works yesterday.  Tori beat the crap out of me :) 

Went mile and a half WU and then 2 1.5 mile repeats @ 6:15 and 6:05 pace with a 1/2 mile AR jog in between.  Felt relaxed and good.  A little windy so I just tried to stay comfortable.  I am not a fan of wind.  Did a mile CD. 

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...

Heavy Day...No excuses but I am really just pissed off.  I missed a really great LR/Tempo.  I dropped the ball.  I know one day or workout cannot affect your total performance but I have committed more than ever to better my training.  Clearly a very emotional weekend for me.  I will get through this and move on.  Still excited for my body to heal and be ready to go for broke.  Started my workout at 82 degrees.  Bad move.  I knew early that I was not going to get in what I had planned.  Not enough mental toughness, energy and time.  I decided to just so good pickups in the time I had.  Legs feel really responsive.  Did some good fartlek during this run.  Had a stretch where I did a .5 mile @5:15 pace which is speedy for me right now.  Time to take the rest of the weekend and relax and then get back at it Monday morning.  Ok enough soapbox from me.  Really excited for the field @ UV.  Man I wish I was here for this.  

Weights:  Dips  and Abs... 

Evening:  Not much of anything but a lot of work today.  Managed to get in some easy miles right before bed time.  Hip Flexor is still nagging.  (7:04ap)

Weights:  Chest and Abs...

AM:  Group run with Reed, Mike, Matt and Scott.  Felt really good during the WU.  Few pickups.  At mile 4 the group planned 3 miles of tempo.  Scott led the way with Mike and Matt close behind.  I held the back of the pack just trying to stay behind Reed.  Splits were 5:30, 5:40, 5:55.  Nothing really too fast but I felt I lot better than last week.  At mile 2 I felt like the pace was very comfortable and wanted to go another couple of miles.  I did not want to do anything but make a deposit today.  Legs felt very fresh today.  The group looked really strong.  The field is stacked for UVHM.  Watch out for Mike and Matt.  They make 5:20 pace look easy.  Reed is going to smash his goal time.  Scott and I did a couple more miles after our normal loop...

Weights:  Back, Legs, Arms...

Evening:  Finally got in a run tonight after traveling and visiting all day.  I ate a huge plate of bbq and then 10 minutes later my dad is like "ok, lets go run".  Ummmm...yeah that was fun.  Started out and ran the first half of the run with Dad.  He is trying to get back in shape.  We took it very easy.  I hope I am still running at 61.  The last part of the run I picked it up and caught childhood friend's husband John Healy and ran with him the last part of the run.  I finally felt my food digest at mile 6.  Only 94% humidity.  It was hotter than blazes too.  I don't miss the weather during summer time here.  Great to run some of the streets I grew up on though.  Flat everywhere here...Don't Mess With Texas...

Mid-Morning:  Slept in this morning and got out at 10 to go on an out and back down Texla Road.  The road is named Texla because it starts in Texas and goes to Louisiana.  I knew right away I was not going to break any records today.  The temp was 89 degrees but 92% humidity.  Underground Weather said it felt like 96 degrees.  I felt like crap at 5 miles.  Completely dehydrated.  I think my last mile was 8:34.  I drank like a gallon of liquid when I got back to my parents house.  I am lucky I did not hurt myself.  I guess running mid-morning will not be an option while here.  

AM:  Finally I felt normal as did the weather.  Still 90% humidity but the temp was low 70's this morning.   A huge Lightning and Thunder Storm came through last night so I could not get out and do an evening run with my Dad.  The lightning bolts were really big and strong.  I did another out and back on Texla.  Pretty peaceful this morning with the birds and bullfrogs singing to me as I ran by.  Not too many wild dogs out.  One tried to bite me though.  I scared him away though.  Excited to hear and see the results tomorrow for UVM and UVHM.  Should be a great time. Good Luck to all the runners...

Evening:  Went out to find my Dad on his run.  Couldn't find him so I meander for a little bit.  Legs felt really good.  Still have a problem with my right hip and adductors but no clue what is wrong...(3.43 7:40'sap) 

AM:  Woke up this morning feeling pretty decent so I was excited to get out and go.  The plan was to do between 15-18 total miles with some tempo at the turn around.  I asked my Dad to pace along side of me on his mountain bike and he was glad to do it.  After a mile of warming up and getting the legs loose I locked into a comfortable 6:53 ap for the first 8 miles.  I turned around at this point and my mom came and met up with us on Texla Road and gave us 2 bottles of powerade.  I was completely soaked and starting to feel it.  I decided to try and do some tempo.  After about a mile and a half at only 6 minute pace, I knew I was in trouble.  I decided a 4 mile fartlek was a better idea.  I backed off and did anywhere from 1/4 mile to 3/4 mile variations from there.  One of the splits was 5:30 pace so I felt better about that.  At 13 miles I could tell I was depleted and decided CD.  We ran into Boman Fawcett a cousin of mine and talked to him for a few minutes.  The last few miles were very comfortable at 7:20 ap.  My sister was heading out on a run when I hit 16.25 miles so I decided to run a little with her to total 17.  Great workout and total mileage run for me.  This is the longest run I have ever done in Texas and where I grew up.  The longest I had ever run in High School was 12.  My Dad never wanted me to burn out.  I just needed college to do exactly that for me :)

AM:  Went on a run with my sister Melissa.  She wanted to do 6 miles really easy so I told her I would run with her.  About half way through the run I started to feel GI issues like no other.  Not fun.  After 2 times having to stop with in 5 minutes of each other I knew something was wrong.  Had to have my sister drive me home and then was out the rest of the day.  Not a great way to finish the vacation.  Some kind of stomach bug but it zapped me of energy worst than the humidity.  I guess I will taper for this race...

No energy again.  Traveled back to Utah with the boys. Day Off...

AM: Slept through my alarm and didn't even phase me.  I was exhausted again.  Felt the nausea like no other.  Decided the group run was not happening.  Went out on my own a little later and at mile 4 had to go to the bathroom again after already going once.  Decided to pack it in and just go to work. Frustrating.  I have trained hard for this half and hope I am rid of this thing by Friday night...

Lunch:  Able to get some great rest last night.  Went out on PRT and did some easy miles.  Energy levels still feel low but better today.  Excited that my legs feel fresh and ready.  The hay is in the barn. Time to Fly...

AM:  Easy Miles with Matt from Matt's house.  I did some drills and wu before hand.  Got some great rest and feel like my energy levels are good now.  

Woke up at 3:30 and had the typical yogurt and cliff bar for breakfast. Took a shower and was feeling good. Lungs felt a little heavy but didn't think anything of it.  Legs felt ready to go.  I met Scott at the AF High School and we boarded the buses.  The ride up was nice.  I was anxious to race.  I was finally feeling ready to run after a weird week of sickness.  Scott and I did a 2 mile wu up to the campground and back down.  Did about 6 striders as we met up with Matt and Mike who both looked ready to lay some carnage after a week from UVHM.  Wish they had a bib today.  Stupid race director.  I still say they were 4th and 5th respectively.  Great job to both of them.  

I knew my game plan was to go out in the 5:40's down the canyon and just stay conservative to be there for the last 4 miles of this race.  The mile markers seemed a little early or little late the whole race but in the end it was spot on for the distance so no big deal there.  I met a guy named JP that Scott works with and he said his goal was 5:40's so I thought we would just run together.  We did for the first 3 :) then he slowly pulled away with ease.  Great job JP today!  Miles 1-3(5:33, 6:00, 6:07).  Honestly, I just felt very comfortable and never felt like I was going fast at this point.  I knew I was being conservative but felt it was the right thing to do.  Like I said the mile markers were weird?  So right after mile 3 I pulled out a cliff gel shot to eat and sure enough white powder all over it.  No, not crack but laundry detergent.  Great!  Last thing I needed to go wrong.  So I chuck the 3 gel shots I had and just said oh well deal with it.  The canyon was so gorgeous!  The temp was perfect.  The field was very cool.  Miles 4-6(5:54, 5:44, 5:43)  Freaking perfect!  Felt great here.  About three people caught me in this stretch including the 2nd place woman and Tristam.  Trist looked great for the type of month he has had.  Really smart run by him today.  Stayed calm coming out of the canyon.  I seriously felt relaxed the whole time.  Never felt fast but just locked in what I thought was a conservative effort to be there for the last 4 miles.  So coming out the canyon I felt the energy to make a suttle push to catch Trist and this other guy in a white tank.  Miles 7 and 8(5:53, 6:04).  46:05 through 8, spot on for the game plan. 

Then I came up on the first little roller through Hole #1 on the golf course at 8.5.  For some reason I felt a zap of energy at this exact moment like I hit a wall.  Was this sickness I had going to affect me?  Who cares about that. NO EXCUSES, GO!  Well I came through the tunnel just before 9 and going up a simple hill I felt no energy.  I now knew I was in trouble. The 2nd place woman kept stopping and starting the whole time.  Seriously annoying.  I never had it in me after this point to run with anyone or go with anyone.  I felt alone.  Weird feeling.  By the time I got to the pond I felt I was crawling.  Great times :) Miles 9-10(6:29, 6:29) I'm now in trouble.  

Ok, So here is where the race begins right?!  Wrong.  It ended in the last 5k. In fact, I guess I can count the last 5k as part of my CD.  Well, to stay positive Jen came up on me after 11.5 and I just told her great job and have fun and go get the 2nd place woman.  I didn't have anyone pass me after that but when Trist came out of the porta potty at 11 I knew I was not going under 1:20 so my mind just said whatever!  I crusied in the last mile at a snail's pace and just called it what it was.  Miles 11-13 and the .1(6:49 Really?, 6:24, 6:39 lol, .32) Fantastic jog for the last 5k.

I am going to count Matt as 4th and Mike as 5th overall because they did race.

Was able to CD with Scott, Matt, Toni, Mike, Dave, JP 3.5.  Really enjoyed hearing everyone else report their journey's today.  Some great efforts and times.  Really fun to see a lot of great talent in this area improving and getting faster.  Cannot believe some of the times people did just off of other races the past few weeks.  Great job to Zak and great job to Walter.  Lindsey you looked smooth as silk down the canyon.  Come pace me for Timp :)

Great time today for a great cause.  Love the running world.  Great people.  Enjoying the journey.  Now back to the drawing board...

AM:  Woke up at 4:30...laughed for 5 seconds...4:31 fell back asleep...

Evening:  So yeah this morning was not going to happen for me with the group run.  Finally got out this evening around the Draper perimeter.  18:10 @2mile mark.  I think that is a 9:slow AP.  Finally felt normal at about 4 miles and felt the shift.  I should not have had this much latic with the type of "workout" I had Saturday.  I think its understandable if my body would have experienced real race mode.  Very understandable if you have raced the past 2 Sat. in a row...WALTER, MATT, MIKE!  Anyways, so I picked up the next 4.5 mile to just under MP which actually felt comfortable.  Guess my energy levels are back to normal.  By the way, I don't want the stomach bug again this year.  That sucked...

Weights:  Chest... 

AM:  Group with Matt, Scott, Reed and Toni.  Easy Miles on the Turkey Point Loop from Matt's house.  Really nice morning.  Legs are tired. 7:47AP

Weights:  Shoulders and Calves... 

AM:  Easy miles this morning on my own around Draper...

Day Off... Stayed up too late going to the BNL, Ben Fold's Five and Guster Concert.  Great time though...

RAGNAR RELAY:  

So Bill Hiatt convinced me to join his Roadrunners team.  Lot of great guys on the team that I already knew and got to know better throughout the two days.  I had been told that I needed to do this once and qualify for Boston in order to be a true runner. :) I figured why not try it once.  

First Leg:  AVON PASS -  Toni handed off to me first.  I had about a 1.3 mile climb to the top.  Kept it around 7:20 ap during this stretch.  I was definitely not warmed up enough to run this leg but got into the leg and just tried to enjoy the scenery.  Amazing views coming down into Eden.  The pass was pretty crazy.  I do not do a lot of trails and it showed.  I could not go faster than 5:20 pace coming down the pass because of the rock and dirt that made my footing just feel weird.  The temp also changed coming out of the canyon. I felt depleted at 5.5 miles.  I should have drank more water and had the team support me here.  This was my own fault.  Great leg though.  I was about 2 minutes off my goal time for this leg...

A little over 3 miles of wu and cd...

12:30AM Second Leg East Canyon Climb -  Weber State caught our team here.  I received the exchange from Steve shortly after they arrived.  It was dark and I just told myself to enjoy the climb.  I am not really a strong climber but was excited to run this leg.  I felt warm up.  My right foot felt really tender from the Avon Pass.  I felt I had stress fractured or badly strained my outside metatarsal.  Oh well.  Keep on Keeping on.  I felt very relaxed going up the canyon.  The temp was a cool 47 degrees.  Made it very easy.  My quads were hammered from the downhill but just relaxed through this leg.  I kept my pace between 6:40 and 7:15 the first 6 miles.  It felt very comfortable.  When I hit the main climb I dropped to 8:29 and 7:47 for the last few miles.  I was tired coming up the last stretch but felt very good coming into the end.  7:17AP for the leg.  

9:20AM Third Leg - 2.15 mile Flat around Heber to Jr High. - Got the exchange from Steve and took off as fast as I could go.  Toni decided he wanted to run with me as a little tempo workout.  It was fun to cruise with him.  I couldn't believe I could not go fast then 5:50 pace for this leg.  My legs were just hammered and no sleep really does effect you.  Still managed to do the leg in 12:34. Felt comfortable but the leg was so short that by the time I was warmed up and ready to go it was over.

A little over 3 miles of wu and cd...

Really had a great time with everyone during this event.  I didn't realize that passing people would be that fun.  The kills part of this relay makes the event really fun.  I think we had over 900 kills as a team.  I really enjoyed getting to know the team mates a lot better.  Felt like a college cross country trip the whole time.  I am convinced this would be fun to do with these guys again.  Congrats to all the teams and people that participated.  Had a great time...

PM:  Completely exhausted from Ragnar and post Ragnar debatchery(boating on Pineview).  Had a great time the past 4 days.  Really too much fun and I felt it this morning.  So I made it over to Scott's house after work and ran my favorite loop.  Easy solo effort.  Pretty nice temp with light rain and winds coming from everywhere.  Can I count this as my bath?  7:27AP

AM:  Met at Matt's house with Reed, Scott, Mike, Toni, Matt and Karl.  Nice CC Team effort today along "The Mother Loop".  Mile 8 is never exciting.  I loafed the last 4 miles of the run.  Might have been harder than just running normal.  Legs are beat up. 7:30AP  Saw Carina and her friend towards the end of the run.  Also, Little Poulson out for an easy stroll.  Pretty awesome actually...

Weights:  Chest... 

AM:  Another enjoyable group run with Toni, Matt, Scott and Mike along the JRT.  Showed off my "fake bake" this morning.  Nice no shirt run.  I really enjoy listening to these guys stories and jokes...7:07AP

Cleaned out 90% of my closet last night.  Some of my clothes were size XXL.  It's crazy to think I wear a men's medium now.  It's been a fun 2 year journey thus far and excited for the next two years.  Next week is the Provo Freedom 5k which will mark 2 years from the first time I decided to run an official race.  Should be fun to actually race...

AM:  Missed the group run again this morning.  Just not motivated.  Need to pull my head out and make it fun again.  Easy short miles...

Decided to get out of town last second this morning.  I had a really late night again Friday and didn't make the group LR.  Another blown oppotunity on my part.  I figured I needed to get out  of town and clear my head.  So I headed to my buddy's cabin just outside of Brianhead and Panquitch Lake.  10,500 ft. elevation.  The scenery was amazing.  All kinds of wildlife.  I felt I was in a different world on this run.  I did an out and back around this small pond.  The elevation was so cool.  The air was very thin and it rained on me.  The rain felt like bullets with the strong winds.  Actually kind of cool all and all.  I need to run in the mountains more...

Easy little jog along this trail by the cabin I stayed at.  Just wanted to do something active before we shot guns and went fishing.  Really have enjoyed just getting away out here in the middle of no where.  I really needed to clear my head.  

TRACK WORKOUT

AM:  Met Matt, Reed and Toni @ Lone Peak HS this morning around 5.  Did a little wu to the bathroom.  Felt a little refreshed due to the low mileage last week but still felt mentally out of it.  Plan was to do a 5k time trial at tempo this morning.  We did a 4 mile wu along the trailhead.  Winds were pretty crazy.  It has been warm in the mornings the last couple of weeks and today was no different.  Got to the track and we did some strides and then a 1/4 mile in 79 sec to officially prime the legs.  Matt, Toni and Reed all did the 5k time trial.  I wussed out and decided to do 3Xmile repeats with a 100 walk in between.  Mentally I wanted to keep it fun and do a workout but not hate myself the rest of the day.  I cannot afford to burnout with running.  It has been a great drug for me.  Splits were 5:39, 6:04, 5:50.  Did a 2 mile cd.  I am pleased with the workout.  Nothing fancy or exciting.  Really I never felt I was pressing.  I just mentally was not ready to do a time trial.  Legs feel ready for Thursday. The pace today felt very comfortable.  I still need to do a better job on my breathing. 

LUNCH:  Met Matt at the mouth of Provo Canyon.  Ran 5 more easy miles on an out and back.  Stupid Hot during this run.  Couldn't even think after 4 miles haha. Great conversation with Matt the whole time.  Good man...

PM:  Slept through my alarm this morning.  Fail.  Was slammed at work and finally made it over to Scott's house to do the loop there.  I had to cut my run early after I thought of an idea for some marketing at work.  I started at 8:15 and finished at 5:50 pace.  A nice progressive run that I was not planning on doing but I needed to work again on this idea so that is what happened.  90 degrees at 9pm is weird. 

AM:  Turkey Point loop with Matt and Riley who is down for the holiday.  I was planning on only doing 5-6 miles.  Fun to have Riley along and talk about the Ogden crew.  Solid guy and runner.  I was told to stop the weights by these two.  Going to listen now and apply.  Ran with these guys for about 6 and then cut the loop short and ran back to Matt's.  Did 3 200 meter stride outs after the run at 5k pace.  Legs feel decent.  Looking forward to racing the 5k tomorrow...

Felt good going into this race.  Thought I had it in me to do a 17:20 but was not in the cards today.  Not too much to report. Splits( 5:37, 6:11, 6:41,.41).  Not really exciting at all.  Moving forward...

AM:  Easy miles solo effort.  Not really excited about running right now...

PM: Purposely took 5 days off from running. Really mentally and emotionally drained. I believe this is why I have not felt good at the end of workouts/races. Ran from Scott's house the loop solo effort 7:15AP  91 degrees never felt so good tonight. Felt a better zip in my step. Was nice to have fresh legs...

AM:  A huge CC crew this morning with Matt, Mike, Brandon, Scott, Zak, Karl, Toni, Reed, Steve T. and a new guy Ryan Lee.  Really fun run today.  7:15AP up the canyon.  Way back I wanted to do some variation so 6:08AP for miles 6,7,8 and then very easy cd the last 2 miles.  Good conversation with everyone.  75 degrees felt like 50 this morning.  Nice overcast and the wild life was plenty...

Evening:  Easy mile around the office in the wind and rain.  Lucky for me I washed my car yesterday.  7:57AP...

Easy Long Run

AM:  Met Brandon, Scott and Toni this morning at Orem Soccer Fields.  I needed to do a LR this morning because this is the last weekend I will have with my boys before they move to NYC with their mom.  So this run was dedicated to them.  I thought an easy LR would be fun and just focus on miles.  This was a tough run this morning.  My legs were hammered by 14.  Probably did a little too much yesterday but I wanted to get in some good miles the last 3 days.  Basically I did this run on my own.  Great weather this morning and the rain was really cool.  Glad to get this run in...

AM:  Thought I would write something positive for once.  Was fortunate to get me and the boys up this morning and make it out to Hobbler Half Marathon.  Had some buddies running and thought we could give some support.  We showed up at the 9 mile mark and waited for the buddies.  Nate Jewks came by in first and gave me and the boys a high five.  Very talented runner and looked like he was out for a stroll.  Matt and Justin were next and looked great.  Had some gu and gatorade ready and it was fun to see them in cruise mode.  Mike gave me a thumbs down as he was next with Dave Taylor a little further behind.  Mike had GI issues and said he was just going to do MP the rest of the way.  Still looked great great for the day.  Went to the 11 mile marker and met everyone again there for more gatorade and encouragement.  It was fun to drive the course while these guys were in the zone.  Had no idea Toni "The Tongan Tornado" was racing this morning Very fun to see how they fought through the pain and made it happen.  I was probably pretty annoying with my yelling and coaching but that is me... 

The boys and I ran all over the last part of the course and then some laps after the race was done. Great experience for me and the boys...

Simpson Weekend Track Meet Special

AM:  Headed out to Alta High School with the little men this morning.  The goal was just to have fun with the boys and do some running.  Solomon and Simon both did 5 laps.  New pb for Simon who is 3.  Solomon had GI issues literally.  Not a really fun time for him but he did a great job coaching his little brotha.  I did 14 laps, my favorite number.  Enjoyed the sun and no shirts.  Wish I knew how to post pics and I would do so.  The boys had a great time in the spirit of things.  I feel honored to be their Dad.  I am going to miss them very much as they start their careers in NYC this next week.  Sure hope they remember me and know that I will always be their DAD!  Cannot get enough of them... 

AM:  Scott's house for a group run.  Matt, Scott, Toni and Reed.  Felt good this morning.  Matt broke down his race report.  Very good mental toughness example.  Reed and I had a good convo the rest of the run.  Through in about 4.5 at MP. Easy last 1.25.  Nice temp this morning.  Feeling a little better.  More at lunch... 7:01AP

Lunch:  Tested the new ride 7 vs. Brooks Ghost.  Not even close to comparison.  The new ride is fantastic.  Did 4 miles easy with Matt on the test.  Great convo with Matt again.  Thanks to Jake for coming out.  7:40'sAP...

Track Session

AM:  Got a ticket on the way to the track.  Didn't let it affect me.  Met Toni, Reed and Scott @ LPHS.  Had a good WU. Did a quarter at tempo instead of striders.  Scott decided last second to change the workout to 400's with 200 meter AR between and then 200's focusing on kick and exertion with a 200 meter walk between.  I am glad he did.  Legs felt really good and my mind was relaxed the entire workout.  Great deposit for me.

400 Splits(77,78,80,83,85,83,84,79)  200Splits(33,32,33,32)

Not really meant to be fast today.  Purpose was to get some leg turnover.  I feel the workout was very effective for where I am at right now...

PM:  Met Zak at his house in Orem.  Did a loop along the Lindon Trail System.  Really cool loop.  Great convo the whole run.  One of the most enjoyable runs I have had this year.  66 temp and great rain. 7:09AP

AM:  JRT out and back with Matt, Mike and Chad.  I turned around at 4 and headed back to Olympic Park and did 2 grass loops.  My legs are definitely tired today which I figured would be the case.  Took it very easy... 8:10AP

Afteroon Break: 3.25 very easy miles around the office 8AP  97degrees...

Afternoon:  Dropped my boys off @2.  I gave them some final instruction and told them I love them very much and will always be their DAD.  A Giant hug and kiss to Solomon and Simon and sent them running.  My heart and mind were very heavy but went out for a run through Highland/Alpine.  Car said 111 degrees when I returned from the run.  97 real temp.  That's a crazy index.  Very Easy miles again.  I appreciate the time and memories I have made and look forward to more.  Winning...

AM:  Went to the Kenny Chesney Concert last night.  Always a great show with him.  I slept in and got some needed rest again.  Wanted to just go really easy and prime the legs.  Ran up to the start of the DD5k course and ran the course with the last mile doing a 1/4mile and 2 200 pickups @HMP.  Feeling better now.  Need to check in mentally and emotionally now for this one...

Riley and Ben came down last night from Ogden to stay at my place for the race today.  Fun to chill and chat with them about life and other nonsense.  Good dudes.  We got to be around a little after 1.  Glad I slept the night before.

WU was around 2.7 with pickups the last mile.  I felt pretty decent on the wu minus a little GI issues.  I think we all had 3 bathroom breaks.  Luckily my house is the 1.5 mile mark on the course.  Made it nice.  Got to the park and said hi to everyone that made it.  Stacked field today and knew that the competition was ready.  Everyone was in the zone and zen mode.  The start and finish to this race is just mind boggling.  For a circuit race (even though I am not focused on points this year) is just rahtard!  I got spiked twice during the first 50 meters.  Boxed in was the case til the road.  Ben and I ran the first half mile together and then I just kind of settled in to a comfortable pace.  Felt like HMP.  I got to the mile mark and saw 5:57.  I went into this race with no expectations and just wanted to get a good workout in and enjoy the company.  The second mile runs right by my house and never thought about pulling in so mentally I felt good.   I started picking it up a little as the second mile is a nice grad decline 5:49.  I knew I just needed to mentally check in at this point and feel like I was having fun which is all I cared about today.  Last mile is a grad up into a weird finish.  I had some guy past me at the end and the guy ahead of me was in my AG too.  Not good on my part to be aware of this 6:14, .35.  

After the race quite a few of the guys ran the course again and then a little out and back on the Porter Rockwell Trail.  We made it back just in time for everyone not to get awards and checks lol.  Another well organized part of this race.  Had a bagel and water and talked a little with fellow racers.  Then a few of us again ran back to my house.  I am pretty sure I ran just as fast and enjoyed the CD more than the race.  JK.  It was a great morning.  A little muggy but overall a good experience and deposit for next week.  Glad I have the ability to run with some great guys and gals.  Probably run a little more this evening... 

PM:  Hung out with the Ogden crew this evening thanks to the invite from Riley and Ben to come to a BBQ.  Great bunch of guys up north.  Lot of talent they have up here.  We ate like Kings.  Got to get out do some more miles with John H. and Ben around North Ogden.  Nothing but hills here.  We did a little loop from Lee's Market up Elberta and back through "the barn" golf course.  I need to go play 18 at "the barn".  Very cool looking course.  The highlight was the meeting place at Lee's market.  They have a natural spring that ends there.  Fantastic water!  After the run we took an ice bath in the spring just above the parking lot.  If I lived up here, I would do this everyday?!  Unreal that this is in Ben's backyard.  Very cool run and great convo.  Had a blast hanging with this competitive bunch... 4.16mi (7:05ap) 

Afternoon fun run from my house up to Corner Canyon Trailheads.  Cannot believe this place is my backyard.  Feel fortunate and thankful for what I have and able to do.  Wanted to shakeout my legs so went really easy.  Hit 5 different trails in the process.  Really hot and worked on my freckles again.  Lots of great scenery and great ambience along the single tracks.  My Hooka's are fun to run in.  Love marshmellow technology... 

AM:  Met at Scott's.  Favorite loop around.  Mike, Scott, Matt, Reed and Toni for another good crew.  Went by to fast but enjoyable morning for a run...7:20'sAP...

PM:  Met Zak at PRT mouth 2up/2down.  easy miles.  Great getting to know Zak better.  Great runner and better dude... 

SHORT AEROBIC BUILDER

AM:  Met Scott @ LPHS Track.  Did a 4WU on the trail.  Felt really nice this morning.  Scott got me pumped on the wu to mentally focus and check in.  We talked about several topics and pace for the wo.  Did some striders and bathroom break and then got started on the wo.  I wanted to keep everything under 6minAP for the wo. 

2X2mi tempo @HMP

1st - (5:46, 5:52) - 11:38

1/2 mi AR

2nd - (5:50, 5:56) - 11:46

A little over 2 mi CD.  I am happy with the effort.  I mentally checked in and this felt very comfortable.  I never felt forced and the pace was controlled.  I felt I could have done one more at this effort.  Scott was great company and an excellent motivator to help me do the workout.  He looked very smooth at low 5's for his tempo.  He should have no problem getting the W Sat.  I am excited as well to race...

Lunch:  Easy shakeout miles on the PRock trail.  Listened to some tunes and felt really relaxed.  My fitness is really starting to come along.  It's starting to get fun again.  4.35mi(7:18AP) 

AM:  Met Scott at Liberty Park this morning.  Wanted to get some miles before Des News races and during and after as well.  It was fun trying to figure out how to best spectate the course but we are able to pick the 2 mile mark as a great spot to see the push.  The talent is amazing right now in Utah.  The energy was electric.  I thoroughly wish I would have put this race on the calender but that is how it goes sometimes.  We were able to run back to the park and watch people finish.  Everyone ran solid.  I thought the morning went well.  Very fun to see everyone work hard and watch their training pay off.  I was happy to run 2 different cool downs with some guys.  Enjoyed the conversations and seeing many familiar faces.  Very fun to push people in at the finish.  So many people to name.  I think the whole state ran today.  I think Scott and I will be the only ones at Timp Half :)  Des News is officially on the calendar next year.  The only time I did this 10k was in '97 I think.  A long time ago...

Easy shakeout miles after some good meetings and conference calls today.  Really pleased with how the past two weeks of training has gone.  Now time to rest for the next two day and mentally check in for Sat.  3mi(8:33AP)

AM:  Some easy taper miles.  Late night last night and was more tired than normal so just took it easier today.  8:30AP...

AM:  Last two nights sleep have been unreal.  Slept like a rock.  Really helped me recharge.  Mentally this is great for me.  Did same short Draper Park loop again this morning.  Last mile I threw in 2X1/4mile pickups at HMP.  Legs feel better than yesterday. (7:40AP)

Timp Half

Woke up at 3:45 this morning and did the normal routine.  Banana and cliff bar with some gatorade and water.  I really felt rested and my legs felt ready to go.  I got on a bus right at 4:30 and headed up.  I knew Scott, Dave Taylor, and Toni(bandit) would be running today so at least a few fellow runners.  Everyone ran on Wed so I had no clue who would be there.  I always think the more competition the better.  But the competition ran Wed.  Saw Mark Wright at the start also and told him to hang with me and Toni.  He is a solid runner and hope he can join are ever expanding cc team in north utah county.  Scott and I did a really easy warmup for a few miles.  I did some more on my own just kind of methodically moving around with about 4 striders before the race.  I felt really relaxed.  In fact, I haven't felt this good pre-race since I started back running so this was a good sign.  I got some great advice from many on Wed and before the race R and Jen gave me some final instruction.  Mainly just calm down and forget the watch Spence :) My watch was not working for some reason before the start.  Typical with me.  

So we line up and they took forever to start but whatever.  It wasn't getting any colder.  83 degrees was interesting.  I felt hydrated though so I was hoping the heat didn't affect me too bad.  We took off and Ian and Scott took the lead effortlessly and really just looked like they were cruising.  Craig Green, Dave Taylor and a kid from West Jordan were ahead of me, Toni and Mark Wright.  There was another guy too.  Don't know his name.  I hit the mile mark 5:44 and this is about 9 secs slower then what I did at AF.  I purposely went out slower.  I felt way better.  At AF, I felt bad at 1.5 miles.  My body felt very relaxed and breathing was spot on.  Right after a mile, Toni and Mark backed off their pace and just kind of hung a 1/4 mile behind me.  I didn't think too much of it.  I felt very relaxed with the pace and told myself I would go with what felt comfortable.  Mile 2 came and I was 5:53.  I was feeling great and exactly where I wanted to be.  Mile 3 5:56 I started to catch up with some of the marathoner's.  It was amazing watching these guys run up and down.  Seriously I cannot imagine doing a marathon today and also that course is just crazy.  I think I will stick to training runs only up and down AF canyon. 

I settled into a groove and felt like my body was responding well to the pace.  I did not feel forced at all.  Mile 4 5:34 It felt like the pace was picking up but didn't feel exertion.  Just tried to go with what was comfortable.  Mile 5 5:31 Weird water exchange here.  Almost knocked a poor girl down at this aid station.  Don't even know how this really happened.  Just was fast and weird.  Missed 3 cups.  Mile 6 5:47 I caught up to this guy I cannot remember his name and the West Jordan kid.  I told the kid to pick it up and work with me.  He decided that meant to race the next mile.  He had mentioned that this was his first half and by 6 miles it showed.  I tried to get him to go me and the other guy but he was gassed.  He wished me well and I went on my way, Mile 7 5:49.  Seriously running through the canyon was really enjoyable.  I felt great.  Coming out of the canyon you could feel the temp change 10 degrees.  It was not a cold day.  I was now pouring water on my head at every aid station.  I looked down at Mile 8 6:29, Oh freak!  Ok, so normally I would get worried here and check out.  What I realized is that the course was not appealing at this point and that I MP might just be a great effort for me.  So I looked at just trying to maintain.  Honestly, my fitness is just not good enough to maintain 5:50's for the entire half which is what I am going to do over the next month along with more track sessions.  So I stayed in the game mentally and just tried to maintain.  Also, I could feel my left foot becoming very irritable and feeling raw.  I just hoped it did not get worse over the last 4 miles.  It felt like my foot was rubbing off.  Mile 9 and 10 6:25; 6:36.  Right after mile 10 is the weird turn around they included on the course change last week.  I was not familiar with the ending of this race because of this.  Didn't think it would be nescarry.  I was wrong. I should have familiarized myself with this ending. Toni has now caught up to me at around 10.5 and ran for a little together and then he took off.  My left foot is now becoming a problem and I am worried that I will not even finish the race.  My pace is now consistently MP but my head is still focuesed on trying to stay behind Toni who at Mile 11 6:37 I was about 200 meters behind him and that is pretty much where I stayed.  Mile 12 6:40 slowest mile, I didn't take any aid and just cruised home.  I knew I was going to be closing the 1:18's but I wanted to make an effort to do so.  .25 last tenth.  I don't know what the last part was.  My garmin just said 5:48 pace to close and 1:18:59.  They had two timing carpets at the end right next to each other so I didn't really get this.  I am going with gramin :) I really felt like I ran the tangents well. 

Only was able to do around 2.5 miles CD because of my foot.  It's pretty bad.  I am not going to post pics yet due to Allie would barf 10x's alone.  But those who got the text pic pretty much will not eat the rest of the day...

I really feel for Scott right now.  He had a great race despite the last tenth of a mile.  Watching him recover was painful and humbling.  The effort he was willing to put himself in the pain box was unreal.  He definitely went for broke.  I think his nutrition was just too extreme this past month.  I love the kind of shape he is in and he is a stud to all that are able to run with but the lesson here is that he redlined because he had no energy.  You have to have energy in a half most definitely.  Much props on the effort today Scott.  Hope the recover is well.

I am pleased with my effort on this race.  I know exactly now what I need to do to improve and its mainly more speed work and longer aerobic builders.  I have a great base and the short track/tempo has done me improvement but now I need to push a little harder and the times will continue to come down and hopefully the weight too.  Not lifting the past month helped a ton too.  I am excited with the progress and really hungry for more.  Make it Happen...

Day 2 Foot Injury...

AM:  Met @ Scott's house. Mike, Toni and Matt.  Was not sure how this morning would go but wanted to give it a try.  At the 3 mile mark I could tell I was going to do some damage again to my heel if I went 10 so I decided to bag it and head back to my car.  Ran 2 more and walked 1 to get back.  Not a lot of sting to it which good because this injury is like the feeling of a 2nd degree burn.  I burned my hand like this when I was a kid and burns suck.  I am not going to to downplay this and think I can just run through this thing.  Might be a week of crosstraining and biking.  Oh joy!  oh and the temp was fantastic and its staying darker now which sucks...

Day 3 Foot Injury:  My skin that fell off reattached last night which is rad.  I attached mole skin to the edges and it is doing a ton better.  

PM:  50K on the bike in 1:12.  Have no clue what this means in terms of mileage.  Maybe the tri and cycle people can enlighten me.  All I know is I could not have kept up with Justin or Christie even after they raced a half marathon.  Anyways, solid effort I feel.  Hamstrings were on fire around 47K.  Burned as many calories as if I had run 14 miles easy.  Glad I could get a workout in...

Day 4 Foot Injury:  Almost met the group this morning but thought one more day would not hurt.  Feel like it is repairing well.  Hope to give it a go tomorrow.

LUNCH:  40K bike ride.  Tried to do the same effort except added some technical climbs to the ride.  A little shorter today as far as mileage but time was 1:17.  Felt like it was a solid effort.  My butt is killing me and legs are tired so I guess that is good...

AM:  Good crew today for PRT.  Mike, Matt, Reed, Toni and Dave.  Matt, Mike and Toni did some upcanyon tempo.  They all looked strong.  Very cool.  I took it easy going up.  This was the first run I have done since Monday and Monday was a disaster on my heel.  My heel felt really good and in tact so I decided that if I felt decent at the turn around I would try and throw in 3-4miles tempo.  Splits were (5:49,5:37,5:42,5:59).  Really pleased with this.  My legs still feel fatigued from Sat. so for me to get my best effort since I have started running again today tells me my fitness is improving daily.  The last 1/2 mile of this tempo I was laboring too much.  My breathing was hard but I felt good at 3 so I decided to push a little more than normal and I am glad I did.  Good deposit again.

PM:  Met up and did 4 easy miles 7:05AP with Jake at Alta.  Tested a few saucony innovation shoes that were comfortable and exciting to see whats upcoming.  Thanks again for the test Jake.  Good times...

Lunch:  Really pumped about my weight today.  It's coming off.  Easy miles from my office up/down PRT.  90 degrees never felt so cool.  Was able to run in the new Ride 7's which are awesome.  Still up in the air of what to do tomorrow but I know it will be a tough day no matter what...

Part I

Highland Fling 5K - (6:12AP)

Met Scott and Mike to wu.  We ran the course.  Made sure this time Mike knew all the turns and directions so that he didn't end up in Orem. :) So I knew I wanted to treat this race as another workout for the week.  My plan was to go out at 5:45-5:50 pace and try to just hold on.  I knew I could not exert all the effort and energy I had this morning because for some reason I thought I would do a double today.  I went out at 5:46 for the first mile and only know this because of the girl and guy that were next to me.  My watch stopped working right when we started so I have no clue what I did but that is ok.  I knew I would not be to fast because I could still feel the effects from Thursday which was a pretty good workout for me.  Two guys and a girl pretty much stayed with me the whole time.  I had nothing to go on around 2.5 so they ended up finishing just ahead of me.  Not a very good time at all but a good workout again.  Feel like I am stuck in HMP/MP mode.  I am counting Scott as part of the race results even though he didn't enter.  He and Mike ran really well and it was good to see Scott shake off the cobwebs from last week.  Dr. Smooth(Mike) made 16:10 look easy for his 3rd speed workout of the week.  I had a lot of fun talking before and after to these two.  Got to see a lot of others before and after this race too.  This 5k is in my old backyard and is another reason I wanted to do it.  

Part II

Jeremy Ranch Rd. Group Run - (8:10AP)

I wanted to go do some more miles one hour after the race and thought this would be a good chance to get another good workout in.  Huge group showed up led by Jake, Kotter,  Tomi, Chris R., all of East High, James, Kevin S., Nate K., Mickey, Adam, etc.  I cannot remember everyone there.  We started off.  I cruised with everyone for the first 3.5 miles but then backed off to take it a little easier.  The course is very tough.  Not going to downplay this route at all.  At 5 miles I was ready for a GU and took one. I decided I better turn around at 6 miles and head back. The rest of the bunch went on to the road.  I headed back alone and just tried to put myself in "hang in there mode".  The rollers on this road are meant to tear you apart.  I was deyhrated by 10 miles and luckily had dropped a water bottle off at that point on the way out.  I stopped and drank the whole water bottle and then took off again for the end.  When I finished I changed into my swimsuit and jumped into the creek for about 15 minutes.  That felt amazing.  Natural ice baths are always good.  I had a great time meeting some people and getting to know others better.  My legs are dead and I am exhausted after this.  Probably a little dumb on my part to do this double like this but just wanted some change of scenery and do things a little different today.  

AM:  Scott's house this morning with a big crew.  Matt, Mike, Toni, Reed, Scott, Chad, Ty, Chris P. I was happy to be in the last pack and cruise.  My legs are tired. Some great workouts last week for a lot of the guys.  My stomach was really bothersome this morning.  I ate so much food yesterday so probably why.  It's fun to see everyone gearing up for upcoming half's and marathons about to take place the next 1-2 months.  You can feel the energy in the air.  Very Cool...the energy that is not the air...

PM:  Easy little over 4 with Toni on PRT.  Toni is a beast.  What a stud.  Love running with this cat.  Literally he is a panther.  Ask him.  Speaking of panther or cat, right when I got done with the run I saw this black "thing/cat" had to have been one because of the 2 foot long tail, it jumped into the bushes in less than a second.  This thing was flying up the hill in the blink of an eye.  Way cool.  Ice bath for 15 minutes in the Provo River.  Felt Awesome...

AM:  Matt, Mike, Zak, Karl, Toni met at my house.  Canal to Porter Rockwell to Draper Park onto 7th and back 132nd loop.  I was done after a little over 10 Toni and I turned around the other guys did a few more.  Great pace and very enjoyable conversation during the whole run.  Very nice of the fellas to travel to yankee territory for the run this morning.  

PM:  Met Toni, Zak, and Karl and Karl's house for a little over 5 more miles. (7:10AP)  I felt like garbage.  Note to self:  Do not eat Thai food an hour before doing a run.  I'm an idiot.  The others did one more mile.  I was glad to make it back to the house.  

I really enjoy the group of guys I get to train with everyday.  What a great bunch of men.  These guys are helping me so much.  Really glad I can get out with these guys everyday.  Appreciate all the help and advice these guys give.  Really supportive and fun...most days 

Aerobic Builder:

AM:  Good crew again with Toni, Matt, Karl, Zak, Steve T., Chris P., and Chad all meeting at Karl's house in Orem.  The plan was to go out to Geneva Rd. and run on pretty much flat surfaces to do some speed.  We started out by running a couple miles wu with 3-4 strides at pace.  Once everyone was set we started into the workout.  4X2000's with 3-3.5 minutes AR.  I guess some of the guys did 1/2 mile AR.  I missed that part of the conversation but oh well.  I felt very comfortable the entire workout.  In fact, the first split was the most uncomfortable.  I probably could have used some more wu mile(s).  My legs just didn't feel like they were in a good spirits.  The pace felt a little forced.  I started into the second one and about half way through I felt good.  The last .3 of the 4th interval was tough.  The The 4th split was a little incline.  I averaged 5:46 for the splits.  I am very pleased with this workout.  My goal was to do HMP for the splits and simulate the same kind of feel and pace for Hobble Creek Half coming up.  I feel confident I can do my goal there with a good workout on Sat. and another track session tune up next Tuesday I should be good going into HCH.  After another few miles cd, we talked for a bit and then I headed to the Provo River for a 10 minute ice bath.  Cold!  I am tired...

PM:  Ran from my office down to Karl's house and met him and Toni there.  The wind was crazy.  Enjoyed running some more miles with them again. 7.76(7:25AP)

AM:  Toni, Zak, Karl, Brandon, Reed, Chris P at the Orem soccer fields.  I was happy to just let them go right from the start.  Just needed a good recovery run.  Normally on a day like this I would not check in and just bag a shorter run later.  I was really pleased that I was able to get the miles in.  8:10AP 

Ice Bath in Provo River for 10 minutes...this is starting to become a regular habit...

PM: Was suppose to meet Toni after work but I couldn't wait any longer. Took off from Orem Soccer Fields again and did an out and back up/down PRT. The wind was disturbing to say the least. I did an easy progressive starting off at 8:47 pace for the first mile, ouch! The middles were in the mid sevens and then finished the last two miles in 7:08 and 6:35. Legs felt really responsive. Excited to rest now...

Mid morning:  Did not even hear my alarm this morning.  Woke up to it at 7.  Wonder how many times it went off? Guess I needed the rest.  Little pissed I missed the group run this morning. Worked for a little bit from home and then headed out. Legs were a little tired but felt decent.  Easy miles along the Canal/PRock/Draper loop from my house.  Felt dehydrated at a little over 8 mile mark but was able to finish. Got some good fluid and 6 eggs in me after. 

LR/MP Tempo

AM:  Great turnout this morning at Orem Soccer Fields.  Tons of great guys and great conversation.  I am glad I foam rolled last night.  My legs did not feel sore but still felt fatigued around mile 8.  The climb up South Fork got tough around 9.5 miles.  I turned around at 10 and Mike, Matt, Toni and Dave T. were stretching and waiting in prep for the tempo part of the run.  I didn't get much of a break but that is what happens when you are slower than everyone else.  Good for me though.  I knew I wanted to get 6-8 miles at MP in this morning as the tempo part of the workout.  I did the first 3 miles at 6:05 AP, I mainly hung behind the 4th place guy in the PRTHM during this part.  At 3 miles I could feel the fatigue in my legs so I backed off for about a 1/2 mile at 7:10 AP and then did a 1/2 mile at 5:30AP.  I decided that I needed another float and mentally needed to check back in and readjust my efforts.  I had caught up with Steve N. and Jeff L.  and for the next 4 miles did 6:25AP.  At 17.5 miles my legs had  no more juice to push and would have destroyed the deposit.  I did not feel forced but I could definitely feel the fatigue.  I ran 7:45AP til a little over 20 back to the Soccer Fields.  The other guys were back and resting.  I asked one of them to help me do another 2 miles and Ty graciously was able to trot around for another few with me.  7:12AP for Total Miles.

After the run a few of us headed over to Magelby's for breakfast.  5 pieces of French Toast/2 pancakes and 1.5 pieces of bacon.  Lots of jokes and stories.  Very fun morning and epic week...

38 Special...

Ran very easy with Ben M. from my house on the small Draper loop.  Wanted to do a small and easy run for my bday.  3.8 big ones at 8:40AP.  First mile was 9:28.  I wanted to do 11:30 pace. Great day for a Bday.  Feeling younger...

AM:  Scott's house with a big cc team.  Scott, Matt, Reed, Chad, Steve T., Chris P., Ty, Jeff L.  I did a little over 3 miles before the group got there to shakeout my legs.  Very slow and heavy.  I dragged behind the group for the loop we do.  I wanted to take it easy and everyone else looked pretty sharp.  I know what is coming tomorrow so didn't want to do anything dumb.  Very peaceful and fun run as always with these guys.  7:35AP...

Lunch:  Not enough rest the past week.  It finally caught up to me.  Ran 4.5 easy miles at lunch.  Hoping to do a track session tonight 800/1000's.  Still a little tired...

TRACK SESSION

PM:  10.6 @ 7:10AP. Still felt a little fatigued going into this workout but wanted to give a good effort.  Goal was to do 80% Effort at a little faster than HMP.  4up/2down w/3 striders then 2X1000/800/400/200 with 400/200 meter AR.  I felt very good about the solo effort I did on this.  Wanted a comfortable pace and everything was done at a progressive pace including during the intervals.  

Splits: (3:35, 2:51, 85, 39, 3:32, 2:50, 83, 38)  

Good tune up for HCH.  A little residual soreness in my right adductor.  Hopefully nothing to be to worried about.  I will be doing a lot of foam roller, stretching, ice baths and massage until Sat.   

PM:  Great sleep again.  Resting as much as I can.  Easy miles with Karl this evening.  Dude is doing 120 this week.  Better man than me... 7:30AP

AM: Took the morning off. I have some adductor and upper hamstring issues in my right leg.  I am going to be overly cautious today as I have put in a lot of miles the last month and not to worried about one day.  I did a lot of stretching and foam roll the past 24 hours.  Going to do another ice bath too...

Lunch:  Easy miles with strides.  

Went into to this race with a right leg wounded.  I hoped for the best.  I felt decent in the 2.5 wu but could tell that I was not going to be able to go fast.  

Hit mile 1 around 5:35 and then locked into 6-6:15 pace the rest of the way.  At mile 7 I could really start to feel my quad and it was not good.  I decided to back off to 6:25 pace the rest of the way and just maintained.  Never had an issue with tired legs or feeling gassed just did not want to make my injury worse.  II am extremely happy with so many great performances from so many today.  Just was not my day.  Live and Learn...

2.5 CD with a ton of great guys/gal afterwards.  Very cool group and the journey continues...

Lunch:  Here in the great Historical City of Philadelphia.   I love History.  So I decided during my lunch break here at a marketing conference to go for a sight seeing run around the city.  Don't have time to post all the photos I took but I took a lot(around 50) during the hour and a half I strolled through this old city.  I ran along Ben Franklin Pkwy which takes you by Municipal Services Building and Love Park.  As you head up the Pkwy you run a long all the private museums that line this road until you reach the famous City Art Museum.  The Rocky Balboa Statue used to reside at the top of the steps but they took it off the top and put it over the side, still a rad bucket list thing to do.  I ran the steps of course.  The movie makes you think there are 1000 steps to climb, not that many but just a few more than the Cottonwood 5k Mike and I ran earlier this year :)  Ran to the old Boat Harbor and garndens then across an old HWY76 Brdige across the Schuylkill River turned around and came back down the Pkwy and headed to the Historical Side of the City.  I ran through Reading Terminal, very cool place and look forward to eating there tonight. Ran along Market Street until I reached Independence Hall.  Took some pictures of the Liberty Bell and Independence Hall, The Constitution Museum.  All just personal favorites of History for me.  This was too surreal.  I then headed over to see such sites as the Betsy Ross House, Corn Exchange and Trust(A real bank) and Elfreth's Alley(Oldest Residence Street in America).  From here I headed over the Ben Franklin Bridge into Camden, New Jersey.  This was a a cool little Out and Back which crossed the Delaware River.  Crossed two rivers in one run, Rad.  Got some cool pics on the Bridge.  Always cool when you can run over a cool Bridge and not die.  I then headed back down Bread Street and to Market and ended my run going through City Hall.  My hotel is right next door to City Hall.  

Very enjoyable what we runners would call a "leisure stroll through the city". A perfect recovery run.  I really enjoyed every minute of this run.  For a History nerd I could not ask for a better scenario.  Fun easy miles... 

PM:  Met up with Riley, Ben V. and Bryant at the Hotel.  Great trip up to Logan.  These guys are good dudes.  Ben V. and I went out on a little stroll.  I eased into a little progressive run.  I felt very refreshed after taking 3 days off.  Finished the last mile at 6 min/ap.  My right leg is still bad.  Doesn't look good for TOU.  Ben V. looked great and ready to go.

TOU Half.

Very fun time in Logan despite the injury.  Always fun to be in a race atmosphere.  It was game on for so many.  I did a warm up with Ben V., Bryant, and Riley.  Ben and I went a little further.  I did about 3.5 total with strides.  My right leg was still not loose and relaxed.  I just felt I would go out and conservatively and see where I was.  I hit the first mile in 6:03 behind Sariah and Devra.  Really cool scenery through Blacksmith Fork Canyon.  I backed off to 6:25 pace the 2nd mile.  I knew I was in for a long run when I didn't feel any encouragement to pick it up and my leg was now very tight.  I thought the night run and extra warm up would help but it did not.  At mile 5 I really slowed down to like 8 min pace and for about 45 seconds had to make the thought of "Am I going to even run this thing in?"  I decided when about 3 women that were rec runners passed me that this was enough motivation to just try and run MP the rest of the way and get in a training run.  Who knows?  I feel all over the board.  At mile 9 I felt a lot better.  Still felt hurt but managed to feel faster.  In fact my last 3 miles were my fastest.  Finished with a 5:55 last mile just because I wanted to be done.  It said I cam in 34th overall and 3rd in my AG.  That's pretty funny for a leisurely stroll to Providence.  I never at any point felt fast at all.  It was a very humbling run.  Very glad today was not a marathon.  Today felt like SGHM all over again.  I know I am in shape to go fast and do some damage but I will have to live and learn through this injury.  Not fun.  Glad everyone had a good time.  I did a very slow 2 mile CD pretty much by myself as a half mile into the group I felt like throwing up and really tight.  So be it.  Moving forward... 

AM:  Stretch and ice.  Still tight and sore. Very frustrating but nothing I can do about this.  I will see if I can run a little tonight.

PM:  Easy miles with 3 pickups at 6 minAP.  Felt fresh but right leg is just no bueno...

Lunch:  Draper Trails easy miles 8 min AP...

I was able to get a prognosis on my injury yesterday.  I feel pretty positive now about moving forward.  I have felt the whole year that my progress was moderate to little and could not understand why?  I learned that while my training, nutrition, weight, etc has all improved my body is still not caught up with all of the apothy it has experienced from a 12 year sedintary lifestyle.  My hamstrings, quads, and calves are all too strong for my hip flexors, soaz, major glutes and adductor muscle groups.  I have wondered why my speed was not coming along quicker than what my workouts would show otherwise and I now know that it is due to a still weak core.  I have been instructed to not run for a week but can do different cross training and core strength exercises in the meantime.  So here it goes...

HIIT

10 rotations of 1 min planks/40 plyo leg lifts.

52 mins of stairclimbing @Level 15 said 6.5 miles total whatever that means...Felts like a 10 mile run to me afterwards.  Maybe some feedback from those that have dones stairmaster before?  This is the first time I have ever done this kind of workout.

Cross Training

10 Rotations of 1 min planks/50 leg lifts

30 mins Stairmaster @Level 17 4.04 miles...

PM:  Right leg felt tight all day.  Very frustrating right now but staying positive.  1 hour of stairmaster 45 mins @L12 last 15 mins @L16.  Easy effort just feeling tight.  7.18 miles

LUNCH:  90 mins of Stairmaster 30mins@L12/45mins@L15/15mins@L12.  10.91 miles.  Did core workout after this with 3 rotations of 1 min plank/40 leglifts, 3x6 incline @ 90lbs., 3x6 @ 180lbs.

Less nagging pain in my right leg today.  Feel like the tears are healing.  Still a little tighter than I want to be.  Felt like a good workout today...

Lunch

10 rotations of 1min plank/50 Leg Lifts

2.18 miles on ellyptical @L12 in 20mins.  Felt way too easy.  psoas still sore and residual nagging in the adductor area.  Hammy and calf felt way better.  Who knows? Staying positive.  More later...

PM:  3.1 miles on the ellyptical@12 in 20 mins.  Went faster but still felt easy.  Then 1000 meter swim @ aerobic pace, BS.

PM:  Going to count 10 total miles effort.  Great aerobic effort.  Cross Training is not running but I feel good about the effort.

10 miles in 31 mins on the cycle.

6 miles in 31 mins on ellyptical.