da miles

10.30 miles. 1:23:46 (8:08/mile).  nice and easy today.  Thought I'd feel fresh with the day off, but I think I didn't help myself with getting little sleep last night.  Still working this week on feeling good running 60-70 miles.  Once my body fully adapts, I'll throw in some tempo runs and change things up a little bit. 

10.13 miles. 1:13:07 (7:13/mile).  154 BPM.  First 5 miles as a tempo run at 6:54/mile, then slowed it up a little for the last 5.  Felt pretty tired today.  Had a couple run-ins with some snakes today and I'm pretty ashamed of how prissy my sidesteps were.  Luckily nobody was around to witness them.  I'm not afraid of snakes, but I'm scared to death to step on one for some reason. 

AM - 7.20 Miles.  58:12 (8:05/mile).  146 BPM.  Tired again.  Tried to get to bed early, but the time between when I start to "try" to go to bed and when I actually go to bed seems to go so fast (and usually is about 1-1.5 hours later).  Ran with Daniel for a couple miles on the trail before I turned for home.  I'll run a few tonight with the wife. 

PM - 3.20 Miles. (9:32/mile).  Ran with Lindsay while pushing the girls.

9.32 Miles.  1:06:38 (7:09/Mile)  Felt tired first half, then felt easy/steady last half.  ran on the trail toward the canyon .

10 Miles. 1:19:16 (7:56/mile).  150 BPM.  Ran with the gang. 

18.10 Miles. 1:21:28 (7:49/mile). 134 BPM.  Nice rainy day.  Thought I'd have the whole trail to myself at 5:30 with the rain and all, but I actually saw quite a few runners.  I didn't wear a jacket that was repellant, so I ran with about 5 lbs. of water-logged weight the whole time.  Very easy 8:10ish pace first 10 miles, then naturally woke up and felt like same effort, but was averaging about 7:25 for the rest.  Felt like I could've gone for a while today; that's a good feeling (and one I haven't had for a few weeks.)

11.02 Miles. 1:26:21 (7:50/mile).  Felt decent today.  Left arch hurting a little bit.  Think I need to swap out some shoes.  Starting my third week of trying the higher mileage deal.  I think I'm adapting slowly but surely.  I'm considering doing some tempos this week, but still kind of feel like I should not push it at all and just work on being 100% comfortable with the miles.  Ran with the gang for about 4 miles. 

9.92 miles. 1:11:53 (7:15/mile)

Got out of bed a little easier this morning. . . . anxious to try out my new toy.  I got the new Garmin 405.  My wife is getting into running and wore my 201 and liked it.  Next thing I knew, she wanted me to buy the new one so she could have the old.  I guess I could do that. 

I didn't really plan on doing a tempo today, but I ran my first three miles at 7:11 pace, which is faster than my normal "loggin' miles" pace.  Amazing how a watch can make you faster!  Thought it was pointless to be in the middle ground for pace, so I made my next 3 a short tempo at about 6:20 each.  (6:26, 6:25, 6:10).  Was a little under 8 for the rest of the run. Ran with Sasha, Josse and Jeff for a couple of miles on the way back. 

P.M. - 1.65 miles on the treadmill at 7:30 trying out two different pairs of shoes.

9.40 Miles 1:17:14 (8:13/mile).  Ran with Sasha and Jeff.  Did 2 -100m sprints and then a 200m sprint.  I think they said my times were about 15, just under 13, and then just over 29.  I hadn't had a full out sprint in years and it felt pretty good. . . until the second half of the 200.  My body started shutting down at that point.  The run as a whole felt really good.  I'm comparing it to a couple weeks ago, or even last week, when I felt like I was struggling to get in the miles (even the slow miles).  I think my body is adapting to the early morning runs and the higher mileage.  I'm still not getting the ideal amount of sleep (about 6 hours average), but I'm surprised that I'm not dragging anymore throughout the day. 

Started wearing the NB 710's today.

10.02 Miles.  (6:52/mile).  Today I figured Sasha and Jeff would be doing some sort of tempo run, so I thought I'd do my own thing.  I just wanted to feel marathon pace today.  I ended up doing a mid tempo/marathon pace.  Felt good and relaxed the whole time.  Splits: 7:11, 6:54, 6:52, 6:54, 6:59, 6:52, 6:47, 6:47, 6:44, 6:38.  Average heart rate - 162 BPM

9.38 Miles. 1:14:08 (7:54/mile) Ran solo today, without music.  Was pretty nice to listen to all of the animals and watch the sunrise over the mountains as I ran parallel to the lake.  I really love my neighborhood and how close the trail is (and how far away it can make me feel).  My favorite stretch of the trail is the mile that runs along the lake.  From there you can't see any homes, just the trees lining the river, fields with cows & horses, the mountains, and the lake. . . . and a runner or two here and there. 

21.08 Miles. 2:36:46 (7:26/Mile).  155 BPM average heart rate.  Felt pretty tired this morning, stayed up late watching Ladder 49.  I love the long runs though, and was able to hop out of bed despite how drained I was.  I intended to take it nice and slow throughout the whole run, but as soon as my body woke up, I naturally started to pick it up a little.  Made it almost up to Bridal Veil falls at my turnaround, then decided to stick to about a 7:00 pace for 6-7 miles on the downhill to get my legs used to that for Deseret News (however, the grade isn't anything compared to DN).  Kept the pace for most of the way back, then slowed to about 7:15 for the last few miles. 

10.13 Miles. 1:13:03 (7:12/mile).  Ran the airport loop.  Nothing out of the ordinary other than the mosquitos are starting to come out from hiding.  Saw a couple of deer run across the road in front of me.  Nice relaxing run today. 

10.23 miles 1:15:49 (7:24/mile) 151 BPM average. 

Got up today planning on a tempo of some sort.  I'm feeling comfortable enough with the mileage now that I can change up my workouts a little.  Today, however, I had a really hard time getting out of bed.  I started the run and could barely go 8:30 pace.  Everything hurt.  My body warmed up for 1.5 miles and I decided to give it a go, and surprisingly, it went well and made me feel like I've been making some progress.  6:20, 6:20, 6:10, 5:56.  Finished up with 5 more miles, some of them with Sasha, Josse, Jeff. 

9.43 miles. 1:11:58 (7:38/mile).  Ran out by airport.  nice relaxed run. 

Saucony (1st run). 

11.04 miles.1:16:19 (6:54/mile)  161 BPM average heart rate.  Started with a 1.5 mile warmup during which I ran past a parked car in a curious portion of road.  I looked over and saw knees and a bright-eyed, surprised boy staring at me.  This couple was obviously engaged in some sort of "extracuricular" activities (at 5:30 am mind you). I was so tired on the way back that I was staring at the ground and didn't realize I was running by the car again.  Luckily they were asleep in their respective seats.  After the warmup, I did a 4.5 mile tempo run (6:21, 6:19, 6:18, 6:17, 3:10) followed by a 3-4 minute rest and then another 2 mile tempo (6:16, 6:13).  Felt pretty good.  I was pretty tired after the first set, but felt like it was easier the second set and I was more relaxed.  Kept about a 7:30 pace the rest of the way. 

Saucony

10 miles.  1:14:48 (7:29/mile).  nice, easy stroll.  Nothing noteworthy.

20 miles. 2:35:58 (7:47/mile).   150 BPM average heart rate.  Ran 15 up to the mouth of Provo Canyon and back.  Ran mostly 7:30's with a few 8:00's and a few 6:30's in there.  Then stopped by the house to pick up Lindsay for 5 miles with her while pushing the girls.  8:45 average pace for those miles with the last mile at 7:59.  Way to go Linz!  I signed her up today for a 10k on the Fourth of July down in San Diego.  She is really excited for her first race, and it'll be fun for once to be the one on the sidelines with the girls cheering. 

10.35 miles. forgot time, but (7:37/mile pace).  Up and down the trail a couple times.  Tired this morning.  Up late watching movie as usual. 

Saucony

9.40 miles. 1:16:18 (8:07/mile).  Started off feeling pretty tired/lazy as usual.  Started off with a few miles on the trail and contemplated not running on the trail today (I knew somebody was going to be doing a speed workout and I didn't think I was up for it).  After 3 miles Sasha and Michelle passed me at a good pace.  after about 50m I decided I'd better turn around and join in.  I kept an equal distance behind them for the rest of that mile (about .8 for me at about 5:46 pace).  we then did 3 more repeats with 400m rest.  5:46 for the middle two and 5:42 for the last mile.  Felt good.  Wanted to push it at the end of the last one and started dry-heaving with about 100m to go.  Luckily I didn't have anything in me. 

10.75 miles. 1:20:50 (7:42/mile).  sluggish day.  tired from yesterday's workout.  Feeling a weird feeling on tendon on backside of my knee.  Wouldn't call it pain, it's just there.  My toes on my right foot are always hurting now on the last couple miles of every run.  they ache when I run normally, but if is scrunch them up in the shoe they feel better.  Everything is fine for the most part, just thought I'd find something to complain about today because it would've been a short entry if not! 

Saucony

No run today.  Had to come into work early to tie up loose ends before I take off for San Diego this afternoon.  Will get in very late tonight, but will be excited to get up for a morning run on Friday in the old 'hood. 

11.13 Miles. 1:19:01 (7:06/mile).  This might be a longer-ish entry.  As we were finishing our drive to San Diego last night, I was getting excited to get up and run this morning because (a) I didn't run yesterday (b) I love change of scenery (c) sea-level ogygen and (d) to be able to run around my old 'hood.  We got to my parents and were suprised that they stayed up to greet us at 12:15.  We eventually made it to bed at about 1:30 after staying up and talking for a while.  I couldn't sleep in and got up at 5:45 and headed out. 

The whole run didn't feel labored at all.  I think it was mostly because I was distracted by the rush of memories every road had.  I decided to make the run a "life in review". I started out by running out to my 'old house' that I grew up in until I was 11.  I swore at the time we moved that it was on the other side of the State. . . it was about 3 miles.  I then realized I would have to think of a lot of other places to hit.  It's funny how things when you are young seemed so big and so far.  Another example was the elementary school I walked to when I was 6 was only about .75 miles from my 'old house' instead of the 2 miles I'd been perpetuating.  In my defense, it still is uphill both ways!  I then went to Helix high school where all of my siblings went to school and ran around the campus (for football fans this is the school where Alex Smith and Reggie Bush played together).  I ran past the pool where I did a bellyflop off of the high dive when I was about 6-7 and my brother and his friend convinced me that anybody who does a bellyflop dies 10 minutes later.  I sat against the wall crying into my towel wishing I could spend those moments with my family and not in pain, all the while they are laughing around the corner.  I laugh at it now, but I think it was pretty traumatic at the time.  I ran a few laps around the newly rennovated track at the school (I'm sure Reggie and Alex had something to do with that).  That is the track that I ran my first race on (and won!).  I ran by a uncles house (too early to stop by), by the old baseball card shop turned beauty salon. I could go on and on.  I covered roughly 18 years of my life in an 11 mile run.  It almost seemed as if the 18 years went as fast as the run did.  At the risk of sounding really cheesy, the run was pretty humbling and motivational to be able to have that rush of memories come in and reflect on all those forgotten memories.  It was humbling and motivational in the sense that I was able to think about what I have now with my family and health to be able to go on a run like this and for everything I've been given in life, let alone just to be alive.  I don't want to take it for granted, ever.

As for the actual run, I felt great and loved the variation with some very, very steep hills (Mt. Helix is a beast!)  I'll try to use tomorrow's long run to get ready for Deseret News' long downhills. 

Saucony 

Ran 11.5 in the morning with some serious hill portions with -12%  to -19% grades.  I ran a loop a couple of times that had a 2 mile downhill with a good grade, and then back up to the top.  Averaged 7:45 for this.  Had to get back to the house for a nature call and ended up staying and helping out with the girls for a little while. 

Went back out a couple of hours later to my high school track and ran a 10k.  40:11 for it (about 6:30 average). 

Kind of a weird workout today, but felt okay with my overall effort. 

10.06 miles.  6:48 average pace.  154 bpm average heart rate.  Ran on my high school track. 

Another unintended workout.  Just kind of naturally went there and then decided to go with it.  I noticed the first few miles that my miles were getting faster.  I decided to keep with the pattern and progress 5-10 seconds every mile. 

7:58, 7:21, 7:12, 7:00, 6:52, 6:44, 6:35, 6:27, 6:16, 5:50

Felt good.  Wish I had the new "rubber" track when I ran there.  It was dirt back in my day.