Runnin Bubbas

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

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

Track Workout - Corner Canyon HS

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

4u/2d

couple laps w/ 4x100 meter strides.

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

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

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

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

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

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

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

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

Dogtown Half Marathon 

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

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

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

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

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