da miles

10.5 Miles. 7:01 average pace.  Wanted to try to run at 6 min pace as far as I could.  After a 1.5 mile warmup, I went at it, and it didn't last nearly as long as I wanted.  I also didn't help things by going faster than I had planned.  6:00, 5:56, then a 5:41 when I gave up and decided I was only going to do 3 miles and pushed it as hard as I could.  My legs felt pretty dead from the previous few runs with all of the hills.  I then ran through and around the school for 6 more miles.  I ran through parts of the park where we had many of our cross country races.  I couldn't believe we used to run on that stuff.  I almost broke my ankle 10 times on that chunky, thick grass. 

10 Miles.  7:36 average pace.  Ran to the top of Mt. Helix, then around the neighborhoods.  After the "ascent" to the top, dropped about 1000 ft in 3.5 miles. 

Didn't run today.  My dad wanted to do a hike, so we got up at 4:30 and drove up to San Jacinto and hiked 16 miles from the Idyllwild side.  Counted them as .5 running miles.  Good elevation gain/drop on this hike. Elevation at peak was about 11,000 feet.

No running today. Couldn't fit it in with the activities for the day. Today was my wife's day to shine and I was the cheerleader.  She ran in the Scripps Ranch 10k in Scripps Ranch, Ca. around lake Miramar.  She ran further and faster than she has ever run before!  I'm so proud of her.  She has gone from 13 minute miles for 2 miles, to 8:30 miles for 6.2 in a couple of months.  She is training for the hobble creek half and I'm sure she'll do great.

Today was the first day I've felt like I regressed in a long time.  I know I ran a long time, had some warm weather for a morning run, and had a lot of hills in it, but I felt like I wasn't running as well as I should've.  I had to stop a handful of times to rest.  Each time it was harder to get going again.  I averaged 7:45 for the time I ran not including my rest breaks.  Felt pretty dehydrated/beat when I got back.  Literally just fell into my parents pool and played dead in the water for about a half hour. 

Not feeling too good from the run Saturday. Wanted to give myself another day to recover. 

Ran with Josse, Sasha, Jeff and Michelle in the morning.  Was planning on just doing a run on my own to get back into it this week after my brutal/taxing run on Saturday.  Definitely wasn't planning on doing mile repeats.  Well, I didn't have the heart to wuss out on a good interval workout, especially with that crew.  Sasha asked who wanted to be "pulled" and pulls out this funky bungee contraption.  I got very scared, acted like I didn't hear him, and started walking away.  Luckily Josse volunteered without too much coercion and I was safe.  Turns out it was a good workout for both of them, but as we all ran along, I couldn't help but imagine that we looked like a running ringling bros. circus as we passed bikers/walkers.  Josse even got a good chuckle as she was pulled along.  We did 400m rest in between each repeat and did 5:48, 5:49, 5:45, 5:46, 5:43, 5:42.  Thanks to all for a good workout and for the pacing help. 

Ran 4.50 later while lindsay pulled the girls with the bike.  7:07 average pace. 

10.10 miles.  7:42 average pace.  Ran on trail.  Nothing too exciting.  Just a nice slowerish run. 

10 miles.  1:12:25 (7:14/mile) 166 bpm average heart rate.  Felt very, very tired/dehydrated/weak today.  Didn't get up this morning.  Ran at 4:30pm.  Didn't have lunch today.  I didn't really have a plan for a workout, but wanted to incorporate some fartleks into the run, so I tried the training function on the Garmin 405 for the first time.  Set it up to do .5 miles "on", then .25 miles "rest" for 10 repeats.  Did one mile warmup.  My "on" was only about 6:30 per mile, but according to the watch, I was right on 6:30 for all of the repeats.  I was really tired.  Even though I kept at 6:30, my rest splits were going from 7:45/mile to about 9:15/mile.  Finished up with another 1.5 at 7:30 pace after walking for a few minutes.  Will try to restore my carb & fluid tank tonight for an easy morning run tomorrow.

10.22 Miles.  1:20:26 (7:52/mile).  Ran about 6 alone, 4 with Jeff and Sasha.  Ran in the 8's alone and sped up a little while with them.  Felt a lot better than yesterday, but still a little sluggish.  Probably didn't help that I threw down about 40 pieces of sushi last night. 

17 Miles. 1:53:47 (6:41/mile).  Polar opposite run from last Saturday's in San Diego.  I'm glad I had this kind of run today.  If I had another run like last week, I'd have absolutely no confidence going into Deseret News in less than a couple weeks.  Not that I should have any confidence for such a tricky course anyway.  I asked Sasha yesterday to recommend a nice long downhill run, and he suggested driving up south fork, parking the car, and running home.  The first few miles down south fork, I felt pretty tired and I don't think my legs appreciated the rude awakening.  I then settled into a groove, and never really got out of it.  I kept telling myself that I should slow down and that this was supposed to be my slow long run, but it never really felt very labored to me.  I hit 13.1 at 1:27:something and is the fastest I've ever covered the distance, and then kept going.  Now about 7 hours later, my legs still feel really fresh.  Since my main goal in any of these marathons this year is to get my Boston Qualifying time (which I hope I get at D.N.), I think I'll do a pretty good taper for D.N. to give me an even better chance at it.  I was considering just keeping my mileage high right up to the race. I think I'd rather get the BQ, then train through Park City and TOU (which I'm not totally sure I'm going to be doing.  If I do, it'll be a training run vs. a "race"), then a taper for St. George. 

10.39 Miles 7:52/mile average.  Very mundane run.  I thought I'd feel a little bit worse running than my body was letting on yesterday (felt fine with no soreness from Saturday's long/faster run).  To my surprise, felt almost 100%. 

8.40 Miles.  Did 1.75 mile warmup and planned on doing and "out-n-back" tempo run of 5 miles at 6:10.  Saw Josse, Jeff & Sasha right as I was about to start and Sasha said he'd pace me.  I thought I'd have a better chance of doing it with the S.F. (Sasha Factor).  Felt pretty good up until the turnaround, and then I could tell I was fading.  Sasha wanted me to "catch the 6-minute guy".  I was about 10 seconds off.  First two miles were 6:05, 6:02, and we'd lost a few seconds on another .3 we'd gone.  After he dropped off, I tried to make use of the very slight downhill, and ended up finishing that mile at 5:58.  Subconciously, I think I didn't want fade as a result of not having my pacer, so I picked it up a little.  At this time I was struggling pretty bad with my arms going numb.  I resorted to trying to catch the "4 mile guy" at this point.  I think on a better day I could've done all five (and if they were at 6:10).  As a consolation to dropping it to a 4 mile tempo, I did the last one at 5:56.  I was beat.  I dry-heaved a couple of times, but luckily it was an empty chamber.  Finished with a few more slow 9:00ish miles and called it a morning.  I might try to get a few more in tonight.  I feel good considering a couple of months ago I couldn't hang with Sasha, Jeff and Daniel at a 6:00 pace for even a mile.  Thanks Sasha for you help/encouragement!

11.65 Miles.  Forgot to look at pace, but I'm guessing around a 7:56.285 average.  Ran 6 alone and the rest with Sasha & Jeff.  Talked about neural drive and strategy for D.N. marathon next week.  Felt sore.  I think the soreness was from all the yard work on Monday, with a little bit from the run yesterday.  Will do a longer run tomorrow (15), then start tapering on Saturday. 

15 Miles.  7:47/mile.  Ran an out-n-back almost up to the mouth of the Canyon.  Felt tired due to 5 hours of sleep.  Had some toe pains in my left foot.  Sharp pains that would almost make me buckle while I was running.  I've felt them in other runs, but not to the extent they hit today.  This is on the same foot as my arch pain.  I've been rolling that foot out with a softball the last week while I sit at my desk.  Other than that, a very mundane run. 

7 Miles.  7:25/mile average.  Did a few miles at MP.  Will start cutting back the mileage for a short 1 week taper. 

7.44 Miles. 9:11/mile.  Ran up Provo canyon with Lindsay while pushing the girls.  This was her long run for the week and is the longest she's ever run by 1.24 miles.  I told her to hold back and just run slow.  She gets really nervous for long runs because she doesn't think she can do them.  Slowing down today helped her realize that it isn't hard to go the distance as long as you keep it easy. 

5.08 Miles.  7:25/mile.  Nice easy run. Felt pretty muggy this morning.  Tempo pace for the Last .25 trying to make it home in time for the trash man.

3.44 Miles. 7:31/mile. Legs felt pretty good, just the humidity is getting to me. I sweat a lot and am nervous that the warmth/humidity on Thurs. is going to zap me.

Okay, long, elaborate race entries are not my style, but I'll try to give all info I can. I'm amazed at how much you guys recall in races. It pretty much all blends in my mind.

Got decent sleep the last couple nights, so I had that going for me. Felt fresh and ready from my one-week taper. No excuses; I'm getting my Boston Qualifyer!

Was worried because the car temp display showed 77 degrees at 3:30 am! The forcast said it should be about 69 degrees at that time. I wasn't looking forward to the miles out of the canyon.

Realized that the start had no chip mat and that it was on the gun, so I got in close to the front right next to ? who was the female winner.

Took the first 3-4 miles faster than I had "planned". It was dark and I locked my garmin bezel, so I couldn't see. I didn't really care. Just wanted to take the downhill without putting on the brakes and making sure I wasn't laboring too much. Surprised how good the downhill felt vs. the downhill on my recent long runs (overtraining?).

5:57, 5:59, 6:12

Don't remember the next few too much. Just remember I kept thinking "it feels so good to run fresh." All of my running lately has been so rickety.

6:34, 6:56, 7:06

Mile five (6:56) is where the uphill started. It seemed a whole lot longer than 1.2 miles or whatever it was supposed to be. The elevation on garmin shows it's closer to 2 miles.

7:50, 7:10, 6:33, 6:51, 6:35, 6:34, 6:36, 6:43, 6:34, 6:48, 6:41

I remember thinking on mile 15 that I had gone out way too fast (I know I went out faster than I should've and could've got a little better time with better pace management). I started to feel my quads murmur at 15. Kept plugging away.

7:03, 6:50, 6:52, 7:30, 6:39, 7:03, 6:50, 6:57, 7:45 and 7:40 pace for the last .2 (or .28 on my garmin).

I was dead the last 1.5 miles and had no fight in me. A guy finished about 10 seconds ahead of me and I had been gaining on him the whole time, but fell apart the last mile.

2:59:26!!!, 18th place, and chicked-less!!. I need to find some new short term goals now that I knocked both of my goals out with this run.

3:36:59 in Salt Lake 3 months ago, 3:20:59 in Ogden 2 months ago, and now a PR by over 21 minutes! I was pretty excited. I don't feel too bad now. I'm walking around with relative ease and the Fam and I are heading out now to the community pool. Happy Pioneer Day!!

Had a little bit of delayed soreness. . . or a lot bit.  Felt like I was superman yesterday as I felt so great after I got home.  It started to hit me last night at the neighborhood BBQ, and now my legs are pretty beat today.  I'll try jogging a little tomorrow and see how it goes. 

5.5 Miles. 8:25/Mile. Felt like I was in somebody else's body while I ran. Weird form due to me still being very stiff. Stretched at 4.5 miles and was hard to get going again. Walked for a little bit and Jeff ran by. Decided to go with him until I hit my turnoff. Talked a bit about our July 24th races. Everything felt fine mechanically, just sore.

10 Miles.  8:18/mile. Ran a little under 6 alone, then met up with Sasha, Jeff, Daniel and James.  Trail was cluttered with branches from the storm and I was doing a lot of sidestepping/hopping.  Probably ran about 14 miles with all of the lateral movement! Right quad feeling a little beat still, but everything else felt somewhat normal.  Felt tired today.  Didn't get enough sleep, and have been eating horribly over the weekend.  

7.50 Miles.  7:18/mile.  Felt tired.  Had a couple muffins for breakfast and no lunch.  Ran in afternoon heat.  Was going to do 10, but had to cut it short as company was coming over.  Right quad hurting a little bit towards the end. 

5.23 Miles.  7:52/mile.  Didn't realize I turned off my 5am alarm.  Only had time for 5 miles this morning by the time I woke up.  Felt really beat today.  hip, right quad, left calf, and left arch all hurting today.  Loosened up as I went along, but felt like I was waddling along.  Breathing felt a little labored today too.  I was hoping to do some more miles tonight, but I might call it a day and recover a little more. 

NB

10.07 Miles. 7:43/Mile. Usual aches. Arch hurting. Saw jeff, Sasha, and I believe Sasha's son running far out on the trail (further than I thought his son would be running). Had to make a couple potty breaks at the house during the run. Luckily was near the house both times.

NB