It ain't Chinese algebra!

 I ran without the Garmin today.  I just wanted to enjoy myself and not worry about pace per mile.  I ran the WalMart frontage road (east) at 8 am. It was super cold (12 degrees) and when I finished I had frost all over my face and clothes. My legs felt good though.

Cumulus 8 (orange)

Tempo Run.  I ran 4 miles in 23:16 (5:49 avg), then a 400m jog, followed by another 4 mile tempo.  2nd 4 were ran in 22:53 (5:44 avg).  I felt good.

Speedster
 

I didn't run last Friday because it snowed 12 inches and it was 7 degrees.  Then no run on Saturday because of Guard.  Today was the PT test though, so I ran from the finish line to the starting line for a 2 mile warm up.  The 2 miles back were done in just over 10 minutes.  It's a VERY generous course.  It was about 30 degrees, so it felt great...much better than 7 degrees and snow!

Adidas Flats 

More snow.  Something like 18 inches.  As a result, no run.

Ran on the college track for 3 miles.  Did it in 16:54, so 5:39 pace.  I felt good, the pace felt easy.

Old Shoes 

Very cold, even for St. George. The car said 19 degrees at the 9am start. This was my first ever Painters Half, so I didn't know what to expect. The course was a good mix of uphill, flat and downhill. I felt good running, but I should have eaten some food before the race. I didn't eat anything between getting out of bed and the start of the race and I totally felt like I was running on empty the last 3 miles or so. Oh well. I've learned my lesson for next time. I took 3rd overall. Hobie Call took 1st in a course record, something like 1:07. Pretty impressive. I was pleased with my time and result, especially given my so-so training.  After the race, I jogged just under a mile to cool down and prevent stiffness.

Pace: 5:50

Cumulus 8 (orange)

First run since last Saturday.  I felt like my body needed the rest.  Anyway, this one was ran at Jill's house in West Jordan.  I felt great, felt rested and ready to train some more.  Every mile was faster than the previous.

Total Time: 37:31

Pace: 6:15

Speedster 

Course was the back-roads to the north, through the farmlands.  I felt good and strong today.  I was a little weak there at the end, but I was fine.  I probably could have used some Gatorade or something.

Total Time: 59:50

Pace: 5:59

Speedster 

Today was speed at the track.  Started with 1 mile easy, then 3x1600m.  Times were as follows:

• 5:11
• 5:00
• 4:53

I felt great, but I'm done with these shoes.  They feel like trash.

Adidas Flats

Racquetball for 1 hour

Today called for a Tempo run, but my body didn't want to cooperate.  Sadly, I think I was a little worn out from yesterday's racquetball.  That's ridiculous.....

Total Time: 29:19

Pace: 5:52

Speedster 

Today was much better than last weeks tempo run.  I ran 1 mile easy, then started the tempo.  My first 2 miles were slow, but the next 3 were quick.  It was cold today!!!  10 degrees when I ran.  Here's the splits:

• 6:02
• 6:36
• 5:49
• 5:31
• 5:19

Total Time: 29:19

Pace: 5:52

Speedster

Basketball and Racquetball for 2 hours.  I'm beat....

Today was a great workout!  I jogged over to the "cove" and ran some hills.  The hill was super steep and I ran 7x70 seconds on each.  The 70 seconds were hold it took me to run from the bottom to the top--I'm guessing the length was about 300 meters or so.  I was wasted when I finished.

Old Shoes (I know, I said they were trashed.  They are, but for some reason I still put them on today?) 

I hope I didn't overdue it on Thursday.  Yesterday (Friday) and today my right knee has a constant dull pain and it hurts to go down anything (stairs, slopes, hills, etc.).  I decided to play it safe, take it easy, and rest the knee.  I did, however, go snowshoeing  for about 90 minutes today.  It was a blast.  We went at midnight, up on the mountain, under a full-moon so no lights were needed.  We had fun, the knee felt okay and I got a decent workout.

Racquetball for 1 hour

I ran the back-roads to the hospital, continued on past the high school and turned around at the north freeway exit.  For some reason I was tired today.  I kept trying to push the pace faster and faster, but nothing happened.  I told the body to "pick it up" and it just wouldn't listen.

Total Time: 1:03:19

Pace: 6:20

Cumulus 8 (orange)

What a blast!! I wasn't sure how this run would turn out. I had Guard this weekend, so I showed up at the armory at 7:00, did the army thing for 90 minutes, then jumped in the car and cruised over to the race. I got out of my car as the last shuttle vehicle was leaving for the starting line. That being said, I got jack for a warm up, or anything for that matter. I quickly changed clothes, put on my shoes and jumped in a truck. We got about 1 mile away from the starting line and I got out and jogged to the start for as much of a warm up as time would allow.

I took of from the start pretty quick, even passing the lead truck. No big deal, but it was a little rough when they passed us back and gave us some dust to breath in. Oh well. Here are the splits:

• 5:12
• 5:25
• 5:33
• 5:36
• 5:28

I felt good the entire run, minus a slight cramp in my side around mile 4. I set a new course record for the race (over 1 minute), but it's really not that impressive as the race has only been around for a few years (3, maybe). The record had been held by Tony Jones though, so I'm happy. He's a stud runner from Hurricane/Utah State University/Southern Utah University.

Anyway, as I finished the run I had enough time to grab a drink, some yogurt and fruit, change clothes and get back to Guard before people noticed I had been gone. :)

Speedstar

I did 1 mile easy, then 4x800m repeats. Splits were:

• 2:20
• 2:20
• 2:20
• 2:22

They hurt. I need to do more speed.

Speedstar

Racquetball for 1 hour

1 mile easy, followed by 8 mile tempo.  I started slow (5:55, 6:00,5:47, 6:18), but then tore up the last 4 (5:53, 5:32, 5:30, 5:09).  I felt good, but wanted to hit 5:30 average, so I was a little off.  Oh well.

Total Time: 46:06

Pace: 5:46

Cumulus 8 (orange) 

I ran the dirt frontage road that sits east of I-15 between Cedar and Summit.  Super hard run.  The first 4 miles were uphill and into the wind.  The second 4 were downhill and with the wind.  Obviously, slow start and fast finish.  

Total Time: 48:45

Pace: 6:06

Cumulus 8 (orange)
 

Speed day.  I ran 1 mile easy, then got on the track for some repeats.  Ran 8x400m.  I felt good.  I was aiming for 65 per lap but ended up averaging 66 on each.  I limited my rest to 2 minutes between each, so that was good.  That's the hardest part of speed workouts done solo-pushing myself to start each lap, even when still winded.

Spikes 

1 mile easy, followed by 6 mile tempo.  It was super windy today.  I'm guessing easily over 20 mph, with gusts up to high 20's.  It made for a tiring run.  I finished strong though....

Total Time: 34:55

Pace: 5:49

Speedstar

Cold run this morning.  11 degrees when I left the house.  I felt pretty good though.  I feel that I need to cross-train better.....and get back to lifting weights like I used to.  I've lost some upper-body strength.

Total Time: 59:33

Pace: 5:57

Cumulus 8 (orange) 

Racquetball for 1 hour

Speed today.  I warmed up for 800 meters, then did 4x1600m, then another 800 meter cool down.  It was extremely windy.  The weather channel said 25 mph winds with gusts up to 32 mph.  Not ideal for speed by any means.  Basically, it sucked, but I did it anyway.  I was shooting for 5 minute miles, but I wasn't even close.  Breakdown:

• 5:23
• 5:15
• 5:15
• 5:10

Racquetball for 1 hour

I did 1 mile easy, then an 8 mile tempo run.  I was cold and I nearly talked myself out of running, but I went and am glad I did.  It was a good run.

Total Time: 46:11

Pace: 5:46

Yellow 

Racquetball and Basketball for 3 hours.  I'm beat....

1 mile easy, 13 mile run, 14 total.

It was 15 degrees when I left the house.  Ran north through farmlands, got to the north exit and ran the dirt frontage road next to the freeway.  I felt food, but was tired from yesterday.

Total Time: 1:19:47

Pace: 6:08

Cumulus 8 (orange) 

1 mile warm up followed by 3x800m, then 800m cool down.

I was aiming for 2:20 on each, but didn't quite make it.  Splits were:

• 2:21
• 2:22
• 2:21

Racquetball

3 mile tempo with 1 mile easy before and after.  I felt good and the weather is finally warming up--it was 34 degrees!  I felt good, although a little tired from yesterdays racquetball.  Splits were:

• 5:08
• 5:02
• 4:57

Total Tempo Time: 15:07

Pace: 5:03

Yellow

1 mile easy, 6 mile run, 7 total.  I felt great.  Half Marathon 7 days away and I feel strong and ready to run well.

Total Time: 35:42

Pace: 5:57

Cumulus 8 (orange) 

Racquetball for 1 hour

2 mile warm up, 4x400m repeat, 1 mile cool down.  I started way to fast with the speed, so it hurt me in the end.  Splits were:

• 60
• 59
• 65
• 64

Ready for Saturday!!!!

Spikes 

Tennis for 1 hour

1 mile warm up, 2 mile tempo.  I feel awesome!  So ready to do well on Saturday.  Tempo splits were:

• 5:09
• 5:01

I don't know what to say.... To sum it up, this was probably one of the hardest races I've ever ran. I was so set for a P.R. My body was ready, my mind was ready, I was at low elevation and the weather was nice. I guess the lesson learned is to scout the course better and run as such. I don't want easy, fast, downhill courses, just an honest course. Oh well, next time.

We got to the start with 45 minutes to spare. I found a bathroom, jogged for maybe 1 mile, then found another bathroom. By then, everyone was heading for the starting line, so I followed along. We wandered down a dirt path behind the casino and gathered around the tunnel starting line. I did like how we were all gathered 20 feet behind the starting line and as the start approached, they called us up to the line. Just prevented the overcrowding that is common.

I took the lead at the gun and ran the first 2 flat miles through the tunnels until we turned around. Coming back towards the start was a joke. There were so many people that I was forced off the road/trail and on to the shoulder where there were loose rocks and uneven footing. People weren't moving for me and I had nowhere else to go. I was getting ticked.....

Miles 4 through 7 were all uphill and the hard-packed sand turned to loose sand. It was horrible. My feet were slipping and I was constantly dodging holes and cracks on the course. Mile 7-10 were back the way I just came, so it was downhill, but I couldn't take advantage because of the loose footing. Anyway, I pushed as hard as I could and came away with the win. No money, but I got a pretty cool trophy. I was some eagle-looking-thing made of marble. I swear the thing weighs 7 lbs.

I should be happy, but my body was capable of so much more. It was my first Half Marathon win, so that's good. My garmin had the course at 13.46 miles. Many other people made the same comment about the length of the course. According to my garmim, my time after 13 miles was 1:13:39, just 10 seconds or so off of my Bryce Canyon Half time, so go figure. There is no way I took 3 minutes to run the last .2 miles. Oh well. I'll try and find some other spring half marathon next year.... Oh yeah, 2nd place was 1:22, so I did well running by myself.

Pace: 5:48 (according to the race website)

Note: They changed the course after 2007. Next year they are cutting out the uphills and loose sand and extending the tunnel portion instead. I still won't go back because of the congestion and poor footing.

Also, this was my first half marathon where I wore lighter shoes.  Past 2 I've ran in my regular training shoes (cumulus) but I wanted to try a lighter shoe.  I ran in my yellow speedstars and I loved it.  These have got to be one of my favorite shoes ever.  Anyway, the lighter shoe with less cushion was fine.  My calves were fine, feet fine, no big deal.  I'll stick with them in the future.

Nice and easy, no tempo or whatever.  Just easy....

Cumulus 8 (orange) 

Racquetball for 1 hour

Army.  No time for run.

I got Jill's old treadmill over the weekend, so I gave it a try.  It's pretty nice, but I don't know that I'll use it much.  Not a big fan of treadmill running.  Was an easy call today because of the snow we got yesterday and today.

Rotterdam 

Treadmill again.  More snow, so more treadmill.

Rotterdam 

I was surprised how good I felt with such worthless training since the Half Marathon 2 weeks ago.  I felt great and even ran Lay Hill during the course of the run.  My last 2 miles were sub 6 (5:53, 5:42).  Pretty happy.

Total Time:1:02:17

Pace: 6:14

Cumulus 8 (orange) 

1.5 mile warm up, then 4x800m.  Felt okay.  Times were:

• 2:21
• 2:22
• 2:23
• 2:19

Racquetball for 1 hour

Wal Mart Loop.  First 4 miles were done in 23:58 (6:00 min average).  I had a cramp and walked for a bit for it to go away.  Second 4 were done in 22:33 (5:39 average).

I felt like junk.  It was hot, windy, and I ran too soon after breakfast.  I survived though...

Yellow 

Tennis for 1 hour

Fun day.  I did a 3 mile warm up in 17:45 (5:55 average), then went to the Beat the Banker 4.01K.  I was excited to do this race because I haven't raced shorter than Half Marathon in over 1 year.  I miss the speed of 5K races.  I'll have to try and run a few of those in the upcoming months.

The race was kind of a goofy course, but the race director wasn't setting up a course for speed, just out to have fun and enjoy exercise and the community.  I feel nerdy "racing" at these types of runs, but who cares.  I love to go fast!  I led from the gun, took first in 12:09 which is a 4:52 per mile average.  It just felt good to go all out again.

After the race I did another 4 miles in 24:29 (6:08 average).  Nice cool down where I could enjoy the completed race.

Warm up and cool down were in Cumulus 8 (orange)

Race in Speedstar

Great tempo run...one of my best in months.  I wanted to hit 5:30 on each mile and I ended up averaging 5:29.  Splits were:

• 5:27
• 5:33
• 5:53
• 5:16
• 5:24
• 5:21

Good run.  I struggled on the uphill (mile 6) but overall not bad.  My legs felt funny when I finished, but I'm sure they're fine.

Total Time: 1:01:06

Pace: 6:07

Cumulus 8 (orange) 

No run......Army

Sick with the flu

Still sick

3 easy miles on the treadmill.  I cranked up the incline for some hills.  I'm feeling better.

Rotterdam 

1 mile easy, 7 mile tempo.  I started the tempo with 2 miles on the track, then 5 miles on the Wal-Mart loop.  I wanted to do an 8 mile tempo, but had to cut it short.  I felt great until last .25 mile, but then my left hamstring felt over-used or strained.  Hope it's okay.

Total Tempo Time: 39:03

Pace: 5:35

Speedstar

What a fun run.  I ran on the Jordan River Trail system near Jill's house.  For some reason the pace felt super easy and I was able to maintain an even pace no problem.  I'll take it!  My left hamstring felt fine....no lingering effect from 2 days ago.

Total Time: 1:11:10

Pace: 5:56

Cumulus 8 (orange) 

1 mile easy, 4x800m, 1 mile easy.  Splits were:

• 2:22
• 2:22
• 2:21
• 2:20

I wanted 2:20 on all of them, but not bad.  It was a little windy, but I managed.

Spikes 

2 mile warm up, 4 mile tempo.  The tempo was GREAT!  It seems like I say it often, but one of my best runs ever.  It felt easy.  I'm ready to race.  Splits:

• 5:08
• 4:57
• 5:13
• 5:08

Pace: 5:07

Speedstar 

Dugway, Utah on Guard weekend.  I was able to run only after 24 hours of training in the field.  Not a good idea to run after no sleep and army food.  Oh well.  Do what you've got to do....  It was 5:00 pm when I was able to run.  Super hot and slightly windy and I was still full from lunch.  Sounds like I'm a complainer. :-)  I'm not really, it just seems like army gets in the way much too often.

Total Time: 34:34

Pace: 5:46

Cumulus 8 (orange) 

2 mile warm up on the track, 4x400 repeat and 1 mile cool down.  I felt good.  Splits were:

• 66
• 64
• 64
• 62

1 mile easy, 2 mile tempo.  The tempo wasn't as fast as I would have liked, but it was okay.

Tempo Time: 10:41

Pace: 5:21

Speedstar 

So it wasn't the best time ever by any means, but for today it was good enough.  I got to the start and jogged a bit to loosen up.  They didn't start on time which is slightly annoying, but no big deal.  They were only off by 5 minutes or so.  Anyway it was super windy, so the first 6 miles were slow, but I was kind of okay with that.  I wanted to go out more controlled then I have in the past.  As a whole I played this race much smarter then the past couple: i.e. I actually ate some breakfast before the race so I had some energy, I drafted when it was slow instead of blazing my own trail and I went out controlled at the gun.  It helped that the wind was there, otherwise I'm sure others would have gone out quicker and I most likely would have followed.

With the wind as it was, I drafted behind Clyde Behunin for the first 2 miles in 2nd place, then I passed and blocked the wind from 2 to 4.  Sucked for him because my skinny body doesn't do much blocking....  He and I traded off and on, sharing the load and leading the way until mile 10.  At this point, knowing that a P.R. was out of reach, I decided to see how quickly I could do a 5K after having run 10 miles.  I was at 58:14 at the 10 mile mark, so I pushed it for 3 miles to see what I could do.  My finishing time was 1:14:59, so the final 5K was done in 16:45.  My last 3 miles splits were: 5:25, 5:47 (the hill past the bridge), 5:15.  It's not the easiest 3 miles, so I was pleased with my efforts, especially the last mile.

All in all, I am happy with the quick finish, but would have liked a better time overall.  Having said that, it's nice to feel good after a race (my body feels great, the best it's ever felt after a half marathon) and a win is always enjoyable.  I can't wait until next year.  Oh yeah, and on top of winning, I got $50 bucks and a free pair of Asics running shoes.  Not too bad.....

Speedstar (legs handled the lighter shoes/hilly course/pavement just fine).

Sales School for the next 5 days.....  No running.

First run in Albany, Oregon.  I'll be living in Oregon for the next three months.  Very few hills, low elevation, crazy work schedule.  We'll see how it goes.  This run felt okay. It's more humid here...

Total Time: 36:10

Pace: 6:02

Cumulus 8 (orange)
 

Total Time: 31:41

Pace: 6:20

Speedstar 

Total Time: 34:41

Pace: 5:47

Speedstar 

Total Time: 46:44

Pace: 5:51

Cumulus 8 (orange) 

Total Time: 30:48

Pace: 6:10

Speedstar 

I'm not loving the flat farmland scenery. Or the humidity. Or the slurpees at midnight...

Total Time: 41:51

Pace: 5:59

Cumulus 8 (orange) 

Total Time: 34:39

Pace: 5:47

Speedstar 

Army for the next 2 weeks. No exercise, bad food and irregular sleep patterns. Not great marathon training......

I'm in Gurnsey, Wyoming and we're done in the field, but not back home.  I didn't bring any running shoes, but I've GOT to get my lungs going again.  

Eliptical for 2 miles 

Wyoming

Eliptical for 3 miles 

Wyoming

Eliptical for 4 miles 

4 miles easy in Utah before going back to Oregon

Y2 (4)

6 easy miles on my last day in Utah until late August.

Y2 (10)

Wow! So I ran with my Garmin all of 1 time during the month of June. Only 3 times all together. Not good marathon preparation..... July will be better. And no more Slurpees

Back to marathon training after 2 HORRIBLE months.  I must do better, be more consistent!

Total Time: 35:12

Pace: 5:52

Speedstar 

I felt good.  My right ankle was a little sore, but after 2 miles it felt fine.

Total Time: 34:24

Pace: 5:44

Cumulus 8 (orange) 

3 miles easy followed by 4x400m.  Finished with 1 mile easy.  400 splits were all under 68 seconds.  It was an ok workout.  The track by our place is super hard, rough on the legs.  not sure how much I'll run there.

Speedstar 

Felt good.  Ran on the wood-chip trail around the college campus.  Started with a 4 mile tempo, then and easy 800m jog, finished with 1 mile speed.

Tempo Time: 22:26

Pace: 5:37

1 mile speed: 5:01

Speedstar 

Awesome run!!!!  Lane and I went to the Albany Park on the north side of town to get some hills.  It's got a circular loop that's around .8 miles, so we just did some laps.  Felt great to get some hills for the first time in 2 months.  Very pleased with the time and pace, especially given the course.

Total Time: 38:27

Pace: 5:30 

Great run.  Lane and I went to the North Albany Hills, just past the park we ran at on Thursday.  It was a rolling course with one hill that's steeper than Veyo, so that's good.  It was great to train like St. George will be.  Fun stuff.

Total Time: 1:01:59

Pace: 6:12

Cumulus 8 (orange) 

Lane and I at the Albany Park again, so tempo run with hills.  I felt great, even stronger than last week, but my time didn't show it.  It was raining the whole time, so with the humidity it was all sorts of muggy, but that's okay.

Total Time: 28:10

Pace: 5:38

Speedstar 

Back to the North Albany Hills (same course as last week, only a bit longer).  I took water at 5, 10, and 14.  I handled it well.  That's going to be the hardest thing for me in this marathon preparation.  I can handle the distance and pace, but it's all about being able to consume water, sports drink and gels and not get cramps in my guts right after doing so.  Overall I felt good except for the last couple miles when I got a bit tired.  Overall though, very good.

Total Time: 1:28:07

Pace: 6:18

Cumulus 8 (orange) 

What a blast of a run.  I haven't ran a 5K in years!  It felt like the high school days, but even better.  These Oregonians know how to put on a local fun run.  It was one of the best courses I've ever ran--a true cross country race with rolling hills, turns, steep up and down around a park. 85% of it was on wood-chip trails, which was awesome.  The other 15% was on grass.  I didn't take one step in asphalt or cement the entire run.

Anyway, I warmed up with a 1 mile jog and got set at the starting line.  I led from the first step until 3.05 miles and got passed 75 meters from the tape.  It didn't help that I went off course a bit right at the finish, not knowing exactly where the finish line was.  That's no excuse for 2nd though.  The guy who won blitzed passed me and he would have won either way.  The winner is a Senior @ University of Oregon, so I don't feel so bad :-).  I feel that it was a great time for such little training (3 weeks). 

The time, by the way, is much different then my Garmin.  My splits, according to my watch were 5:01, 5:00, 5:08, giving me 15:10.  Anything in 15 minutes would have been a P.R. (and the pace felt that fast the whole time).  Strange that after just 3 miles my watch would be 1:18 different than my official finishing time.

After the race, 1 more easy mile to loosen up then home to pack up the belongings.  Now moving to Bend, Oregon for 1 month!

Speedstar

Now living in Bend, Oregon for last month of the summer.  The increase in elevation should help out the running quite a bit.  We've got a middle school track just under 1 mile from our house, so that's nice for speed days like today.

Started with 1 mile easy then hit the track for 5x1200.  Splits were:

• 3:44
• 3:41
• 3:41
• 3:41
• 3:40

These were much too slow.  I was shooting for 3:30-3:35ish.  I'm guessing it's the climb in nearly 3000 ft in elevation since Saturday.  Finished with 1 mile easy

Spikes 

Good run.  I ran hard, had some hills and was able to maintain pace.  I wanted 5:35, so I was right about where I wanted to be.

Total Time: 27:57

Pace: 5:36

Speedstar 

Bend Highway was the course, straight out from our apartment door.  It was a great run where I felt strong the entire run.  The highway was a good mix of rolling hills the entire way.  I took water at 2.5, 5, 7, 10 (plus powergel), and 12.  I got cramps after the drinks, but my body will adapt.  All my long runs between now and the marathon I want between 6:20 and 6:25, so this was right on.  I'm excited for more training.

Total Time: 1:35:08

Pace: 6:21

Cumulus 8 (orange) 

.5 mile warm up, 7x800 repeats, .5 mile cool down.  It was a good workout.  My legs are still feeling Saturday's run.  Splits were:

• 2:27
• 2:25
• 2:25
• 2:24
• 2:24
• 2:23
• 2:21

1 mile easy, 8 mile tempo.  Awesome run!  It felt easy and I got in a groove and just killed it.  So good!  There were many major hills too, but they were no problem.  I wish every run was like this one.

Total Tempo Time: 46:36

Pace: 5:50

Speedstar 

Bend Highway.  Same as last week, but longer.  It was a good run with water/gatorade at 2, 4, 6, 8, 11 (plus powergel), 13, and 15.  No cramps in the gut this time from drinking.  My left hamstring felt a little worn out, but I'm sure it's fine.

Total Time: 1:47:25

Pace: 6:19

Cumulus 8 (orange) 

1 mile easy, 3x1600, 1 mile easy.  Splits on the 1600 were:

• 4:58
• 4:58
• 4:59

I should be happy with these times, but I wanted them to be faster.....

Spikes 

1 mile easy, 10 mile tempo.  Pacing was a little slower than I wanted.  I ran 2 HUGE hills and it was super windy, so overall it wasn't bad.  My last 2 miles were strong (5:21, 5:19), so that's good.

Total Tempo Time: 59:23

Pace: 5:57

Speedstar 

Stayed in the city today, rather than the highway.  I ate 1/2 banana and 1 bite of a bagel 15 minutes before the run and felt fine, so that's promising.  Gatorade @ 4, powergel and water @ 8.  Course had 2 big hills and 2 big downhills.  I felt good.  Probably a little too fast, but I'll be okay.  My legs felt good.

Total Time: 1:19:14

Pace: 6:06

Cumulus 8 (orange) 

Bike for 15 miles.  Bend is sweet!  I could live here for years.....

Bike for 10 miles.

1 mile easy, 12x400, 1 mile easy.  I felt good.  Very tired at the end, but that's to be expected.  Splits were:

• 67
• 66
• 66
• 67
• 67
• 66
• 68
• 66
• 66
• 67
• 66
• 64

1 mile easy, 3 mile tempo, 1 mile easy.  It was windy and hilly so the times were a little slower than I wanted.  Oh well.

Total Tempo Time: 16:22

Pace: 5:27

Speedstar 

Awesome run!  My left leg hurt for the first 4 miles, then I felt great the rest of the run.  1/2 bagel and 1/2 banana 30 minutes before the run and felt fine.  Water and Gatorade @ 3, 5, 7, 9, 11, 13.  No cramps, so I'm adjusting fine.  Marathon 40 days away!

Total Time: 1:53:17

Pace: 6:18

Cumulus 8 (orange) 

Bike for 8 miles in Central Point, Oregon

Roseburg, Oregon with Jason. I went to the High School and did some speed on their track. The lower elevation (500 ft) made the speed too easy. I wanted to do 8x800 with 400m job between each, but I only got in 7 before the football coach kicked me off for practice. This school was amazing. Seemed more like a college than I high school. Anyway, splits were:

• 2:17
• 2:20
• 2:18
• 2:18
• 2:22
• 2:19
• 2:18

1 mile easy, 5 mile tempo in Central Point, Oregon.  It was a good run.  My left leg has felt fine the last couple days.  I can easily feel the lower elevation.  It makes for some good speed.

Total Tempo Time: 27:03

Pace: 5:25

Speedstar 

My last run in Oregon!  It was a tough one with many hills.  Gatorade @ 2, 4, 6, 12.  Water and powergel @ 10.  No cramps.  Whole bagel and banana 30 minutes before running and no side-effects.  I feel awesome.  I can't wait for the marathon!

Total Time: 1:34:40

Pace: 6:19

Cumulus 8 (orange) 

Welcome home to Utah run!  It's good to be home, sleeping in my own bed at night.  I hope the elevation doesn't take too long to adjust to.  I was supposed to do 400m repeats today, but I figured I could use a run to adjust to being home first.  I felt good really, no problems.

Total Time: 43:45

Pace: 6:15

Rotterdom 

1 mile easy, 8 mile tempo.  It was an awesome run.  I felt so strong, I was quite surprised!  I'm now a little worried about peaking too soon?  Last 2 miles were 5:37, 5:34.  Had a blast today!

Total Tempo Time: 46:40

Pace: 5:50

Speedstar 

2 miles on my bike.  All of 5 minutes.....?

Not too good today.  I averaged 6:20 through 15 miles but then went to crap the last 5 miles.  I was even walking 800 meters between mile 18-19.  I was just beat with zero energy.  After reflecting on it, I'm 100% sure I was dehydrated to begin the run.  Each time I drank, whether it was water or Gatorade, I just couldn't quench my thirst.  I wanted to keep drinking and as a result my gut was too full.  Gatorade @ 4, 6, 8, 12, 14.  Water and powergel at 10.  I need to drink better the day before my big runs.

Total Time: 2:17:54

Pace: 6:54

Cumulus 8 (orange) 

Speed on the track.  Warm up and cool down with 12x400 between them.  I averaged 67 on the quarters.  I did okay, but was still tired from Saturdays run.

Spikes 

1 mile easy, 5 mile "tempo." Was supposed to be a tempo run today, but the first 3 miles were slow. I picked it up the last 2 though (5:20, 5:11), so the finish was good. I felt good, think I have last Saturday's funk out of my system.

Total Tempo Time: 28:49

Pace: 5:40

Y2 (16)

I started running at 5 am because of the upcoming army weekend and no chance of a run.  Course was the Summit to Cedar frontage road.  It was to dark to see my watch, so the pace was a little off and on.  There was some good downhill to simulate the S.G.  I took water and Gatorade with no problem and hardly slowed down with each drink.

Total Time: 1:33:34

Pace: 6:14

Y2 (31) 

1 mile easy, then 4x1200m.  I was going to run 6 repeats but the track and cross country coach came down and visited with me and I ran out of time.  I sure wanted to run all 6.  Oh well.

Average 1200: 3:36

Spikes 

1 mile easy, 5 mile tempo.  Sweet run.  Slow first 3 because of hills and wind.  Last 2 were awesome (5:33, 5:21).  I feel good, can't wait to run S.G.

Total Tempo Time: 27:57

Pace: 5:36

Y2 (37) 

Worst run I've had in probably 4 years.  I just couldn't get it going, I got cramps in my gut and legs, my back seized up on my around 18 and my arms wouldn't swing.  There were 20 mph wind directly into my face the ENTIRE time, I couldn't take a deep breath and fill my lungs.  It was worthless. Completely worthless.

Total Time: 2:36:13

Pace: 7:26

Y2 (52)

After cooling off a bit and thinking about what happened this morning.....I'm still ticked.  There were things I couldn't control, like the wind, but what about the others?  Why the cramping, why did my calves feel like they were on the verge of tearing with each step?  And the back cramping?  That's never happened in 10 years of running.  The only thing I really learned, after talking with others, is the breathing.  I've been told that when you're struggling to fill your lungs completely, you PUSH the air out as hard as you can and it forces you lungs to suck air back in as completely as it can.  I'll try it and hope to prevent another run like today.

Was supposed to do speed, but my mind just isn't into this right now, thanks to Saturday.  I did 2 miles easy and then a 3 mile fartlek run.  I had 8 pick-ups for 60 seconds each within 25 minutes of running.  It was good to get off the track.

Rotterdam 

1 mile easy and 4 mile tempo.  It wasn't a tempo though.  What's my deal right now?  My mind and body just aren't clicking like they were just a couple weeks ago.  It was windy again today, so that was part of it, but I've got to overcome things like that.  I've ran in wind hundreds of times.  I guess it's when I'm going for speed and it doesn't happen I get frustrated.

Total Tempo Time: 23:20

Pace: 5:50

Rotterdam 

This was an awesome run, one that I NEEDED. Finally, after a week of frustration, another good run like I'm used to having. I started up the canyon to simulate downhill running. 1 mile was dry, the next 14 were pouring rain and I loved every second of it. I'm totally re-energized. I had a blast and was happy the whole time. I had no problem hitting my times. I needed this run!

Total Time: 1:32:50

Pace: 6:11

Rotterdam

Oh yeah, and after I ran 15 miles, I finished at the track. I wanted to see how fast I could run 800m after 15 miles. It seems like I've read somewhere that you can project your marathon time pretty close if you run 15 miles (or was it 18?) and then run an all-out 800. Your time on the track is what you'll be able to do in the marathon. Who knows, but I did a 2:38. Seems about right.... I'm thinking 2:40-2:50 for my first one, then depending on how it goes, a quicker one next year.

4 miles in 25:56 (6:30 average) then 4 more miles in 23:21 (5:50 average).  That's all I can remember.

Rotterdam 

Zero miles.  I did nothing today.  I woke up to 30 mph winds and didn't feel like dealing with them.  I've got zero motivation at the moment.  I just want the race to be over.  I need a break physically, emotionally, mentally, and every other way possible.  One more week and then we can get this thing over with......

Around town, nice and easy (8 min/mile pace).  I did 6x100m pick-ups, just to get the legs moving some.  I'm ready to be done.

Rotterdam 

Another 8 min/mile pace around town.  I'm done with the taper.  Couple more days....

Rotterdam 

So I'm sitting in the Best Western Motel after having ran my first ever St. George marathon this morning. I wanted to write about it and get some feeling on paper before they leave my memory a bit.

Andrea and I went to St. George on Friday afternoon (after a lunch of 2 salmon patties, a cup of brown rice, and plenty to drink) and went to the Expo and pasta dinner with the family (mom and dad, Jill and kids, Joni and Jason and kids). I bought some power-gel to eat during the run and a new tank-top that wouldn't chaff like my other had been doing. After eating dinner (spaghetti with vegetable and meat sauce, salad, a pear and 1½ bread rolls and plenty of water) we went to the motel and hung out and watch Utah beat Louisville 44-35 on ESPN. Good stuff. The beginning of a good weekend! Staying at the hotel were Mom and Dad, Jason and I. I gathered my gear, decided on what I was to wear, attached my chip to my shoe and relaxed in the room. I wasn't very nervous leading up to the race for some reason. If anything I felt like I wasn't mentally prepared to run, having spent very little time thinking about the race or even having a game-plan for my desired splits and overall times at miles 10, 13, and 20.

We went to sleep about 10 and then woke up about 4:20 the next morning. We got dressed, went and got some food (I ate one whole plain bagel and I whole banana about 4:45-5:00, nearly 100-120 minutes prior to the race start, along with 20-25 ounces of water) and took a shuttle to the park. We got on a bus at 5:10 and by 5:45 we were up to the starting line. Dad and I sat together and talked about the race, among other things. It was fun to have him along for the ride. I'm glad he decided to run for the 22^nd time.

It was an awesome sight at the starting line. There were flood lights, bonfires and over 100 port-a-potties. There was a DJ playing a bunch of techno-pump up music while we waited for the start. It was an awesome site, one that made me a little emotional. I wasn't crying or anything :-), but it was just a little surreal to be there after so many years of hearing about it and thinking that I would someday participate. The day was finally here! I didn't warm up at all, just some light stretching as I stood in line for the bathroom. Jason and I were able to go into the 'elite'� part of the starting area. I got lined up with about 4 minutes to go is all, but that was fine.

Temperatures at the starting line were 40 degrees, which sounds cold, but it was just fine. I started in shorts and a t-shirt with a tank-top under it. I figured I would start that way, then ditch the shirt about mile 3. I also wore gloves (a must for me). The gun went off and I just went out nice and easy. I think I had been running a little too hard in my training runs in the beginning, so I wanted to run an easy 10 miles or so, assess the situation and then pick up the pace around 10-13 miles. I'd been told that's the hardest thing to do; just go out controlled and not too fast. It was dark for the first couple miles, so I just got behind some guys and drafted for a few miles. I figured that by doing that I would conserve energy and have more in the tank at the end of the race. I didn't even bother to look at my watch for the first 4 or 5 miles. I was aware of a general idea of my splits by overhearing the people around me, but I didn't know exact times.

I ran around 6:30 minute/miles for the first few miles, just going easy and talking with the runners around me. I figured if I took it easy, talked a bit and what not, I would hold back some and not run too fast. Just strolling along, really, talking with those around me, cracking jokes and enjoying the moment. I was taking things easy. Maybe too easy.... That alone was something strange for me, but I felt it was a smart thing to do. Coming into Veyo, I was doing well and when we started to climb the hill, I just started cruising past people. It had not even been 8 miles at this point, but I didn't feel like I was increasing my effort at all, but rather just maintaining pace while everyone else was slowing down. I am a pretty strong hill runner, so as people slowed down a lot, I slowed down very little and just breezed past people. Around mile 8 it got very cold, but it wasn't bad. It was still a bit of a climb, but I just kept passing people along the road, drafting for a few minutes on guys and then passing for the next runner. At each aid station, every two miles, I would walk as I received my cup, drink, then start running again. It may have cost me some time, but overall it gave me some breaks and prevented cramping from too much water too fast.

Anyway, I met up with a guy named Sam about mile 10 and he was going faster than I at that point. I figured it was time for me to start picking up the pace, so I went with him for a mile, drafting the whole way. At mile 11 we started running side by side and talking, just enjoying the pace and the race. We continued to pass people, one after another, just as quick as can be. At mile 12 or so, both of us pealed of the road and used the bathroom. I had needed to stop for at least 3 miles, but was trying to ignore the urge. After letting it go, I felt like a new man and felt like I could go even faster. Sam and I continued to run together until mile 16 and when I told him that I was going to try and run the last 10 miles in 1 hour, he dropped his speed and I picked mine up.

Coming around the turn at mile 15 or so, right as one sees Snow Canyon to the west was an AWESOME site. So beautiful. At mile 16 there was the first large group of fans and for the second time this morning, I was slightly emotional. It was just so sweet to be running my first marathon, feeling so good and fresh 16 miles into the race, not even close to hitting a 'wall.'� I was so confident that I was going to be able to finish strong and have a good time. From 16 on, I just 'dropped the hammer'� and cruised. I didn't have one mile that was slower than 6 minutes per mile. I was passing 5-10 runners per mile, some like they were standing still. I was worried that the downhill was going to rough-up my legs, but they were feeling fine. At mile 20, the clock said 2:07:50, so I knew I was going to have a good time, but I was shooting for close to 2:40, so I still had to cruise.

I continued on this pattern, going fast and passing runner after runner until we got to mile 24. At that aid station I again stopped to walk and drink and got passed by a runner. I tried to pick it up and catch him, but it wasn't happening. I passed a bunch of others, just not that one guy that got me. Oh well. Up to that point, I was on fire, passing everyone in front of me so my confidence was super high. I had run 24 miles and was starting to feel the effects, ready to be done. At that point I simply willed myself on and said that anyone can run 2 miles. I loved the new course (as of 2006) that broke up the last two miles through the heart of St. George. I could pick a site ahead, shoot for it and get there, then do that again just a couple times and I was at the finish shoot.

Coming around the final turn and seeing the balloon and red banners was AWESOME! I continued on and finished in 2:44:16. I was a little off my desired 2:40, but I felt it was a great time for my first ever marathon. I saw Lane Tucker (cousin), Jill and kids, and Andrea as I finished to race. I blew a kiss to Andrea and continued on the final 100 meters. I was, for the 3rd time, emotional as I finished the run. I was nearly overcome with something as I approached the finish line. I just couldn't believe that I was completing my first marathon. I tried to cry out with a cheer of "hurrah" of some sorts, but I was choked up and couldn't get it out. I actually struggled to breathe a little because of the experience, but with only a few steps remaining, was just fine.

I crossed the line, began to walk and just a few seconds later, had a finishers medal placed around my neck. I have wanted one of those for so long now, so it was great to finally have my own. I walked through the mister section, although it wasn't hot enough to do so, but that was the second thing I've wanted to do upon completion of the race.

I wandered around in the finisher's area for a couple minutes and then was greeted by Andrea, Jill and kids, Lane and Mom. I waited for Jason to come in (3:13:33, PR and Boston Qualified) and then we went and got a massage. Dad came in a short time later in 3:42, about 10 minutes faster than last year with much less training. Everyone was happy and had enjoyed the day.

I guess to sum-up, it was an awesome run, a wonderful start to a marathon career. I think I ran super smart with each facet of the race. I loved every second of it and can't wait for next year. The weather was superb, not reaching above low 50's by the time I had crossed the line. I don't think I wiped sweat from my forehead until around mile 18. Just perfect. I drank well, felt well, finished strong and loved the whole experience. I honestly don't think that there is ONE thing that I could have done better to have had a better time/race. I hope that the rest of my races can compare close to this.

Note: I can't remember the exact time at mile 13.1, but I know that I ran an 8 minute negative split. Also, from mile 8, when I feel that I really began to "race," I was passed by only 1 person, the guy at mile 24 when I was walking/drinking.

Here are my splits for the race (from my garmin):

• 6:34 
• 6:49
• 6:33
• 6:30
• 6:35 (33:03 @ 5)
• 6:37
• 6:21
• 7:04 (Veyo hill)
• 6:45
• 6:35 (1:06:27 @ 10)
• 6:43
• 6:29
• 6:08 (1:25:49 @ 13)
• 6:23
• 6:02 (1:38:15 @ 15)
• 5:45
• 5:47
• 5:49
• 6:03
• 5:50 (2:07:31 @ 20)
• 5:36
• 5:49
• 5:39
• 5:50
• 5:54
• 5:17 (2:41:40 @ 26?)
• Not sure about final .2

So these aren't 100% accurate, as my garmin says I went a total of 26.43 miles which is obviously incorrect.  I also question a 5:17 for a final full mile, although I know it was quick and I was passing a bunch of people.  But it is a true representation of a slow first half and quick second half.  Gotta love that!

Easy run before we get on the road to SLC and then to Mexico for a week. Just wanted to get the legs moving before sitting for a few days.

Total Time: 30:00

Pace: 7:30

Cumulus 8 (orange)

For the next week, I'm on a cruise to Mexico!!!!  Lots of fun, but not the best for running.  Andrea get's mad at me when I complain about this fact.... :)

Obviously ran on the treadmill.  The entire run was at 4% incline with speeds down to 5:30 per mile.  Good workout.  Brand new shoes.  Good so far.

Total Time: 31:49

Pace: 6:22

Red (5)

Treadmill on the cruise ship. Lots of hills around 7% and then speed around 6:00 minute miles. I hate treadmill runs. It gets so hot! If there isn't a fan blowing air on me, I'm sweating like a pig 5 minutes into the run. Also, with the rocking of the boat, treadmill runs are even more challenging. Oh well. Just a couple more and then it's back to land running....

Total Time: 30:30

Pace: 6:06

Red (10)

Treadmill on the cruise ship. Good run, nothing to note about (like all treadmill runs).

Total Time: 31:40

Pace: 6:20

Red (15)

Treadmill on the cruise ship. All 6 miles were above 4% incline, most around 8-10%. It was a very good run. Lost of uphill and pretty quick speed.  Last treadmill run for a while, or so I hope.

No time or pace info

Red (21)

Cove hills for 8 miles. I want to get better at running hills so I'm going to try and work the cove into my running, possibly substituting it for speed/track days. Who knows? 
Anyway, 1 mile easy and then 6 miles of awesome hills. Was chased by a dog for a bit, but he didn't bite and eventually left. Dogs are worthless. The last mile I was done with hills and tried some speed, just to see how my body would handle it. I did a 5:38, so ok, but nothing flash. I'll get my wheels back soon.

Total Time: 53:00

Pace: 6:38

Cumulus 8 (orange)

Winter has finally arrived, about 6 weeks later than normal.  No complaints from me!  I finally had to bust out the gloves, beenie and Sporthill pants.  This was my first tempo run since the end of September.  Not fure if I should get a few more miles/weeks under my belt before picking up the pace.  If I want to have any speed in January then I'll have to start doing speed now.  Did 1 mile easy, then 5 mile tempo.  My legs felt a little strained.  I stretched a ton after the run and used the stick to loosen things up, but who knows.  Time would have been faster, but around 2.2 miles I walked and stretched the hamstrings to see if they would loosen up.  Didn't help my legs and it slowed me down by 20-30 seconds.

Tempo Time: 29:30

Pace: 5:54

Speedster

Pretty good run.  It was overcast, so the temps were a little higher than a few days ago.  Went with shorts and long-sleeve shirt.  Good choice.

Did the WalMart loop (4 miles) plus 1 on the frontage road (west), and back.  Miles 2-4 were uphill and into the wind, so 7-9 were downhill with no wind.  First 5 were ran in 33:03, last 5 were in 30:13, so a good negative split.  I felt good, relaxed. pace felt comfortable.  Longest run in nearly 2 months.  Around mile 9 my left hip started to bother me (same as a few weeks ago) and around 9.5 miles my right hamstring/butt area started to feel strained like on Wednesday.  Rest for a couple days and then go again Monday.  Happy with the workout.

Total Time: 1:03:16

Pace: 6:20

Cumulus 8 (orange)

First time I've ever ran on Sunday when I didn't have to (does that make sense?). Anyway, my buddy at work wanted me to run with him, so I said yes. He only wanted to do 2 miles, but what's the point in even putting on running shoes for 2 miles? I ran 3 miles while he was getting ready, then did 2 with him. Slow pace, nice and easy.

Total Time: 37:00

Pace: 7:24

Cumulus 8 (orange)

Great day for a run. After running yesterday, I didn't think I would lace em' up today. When I got a break around 2, it was perfect outside--just sunny and no wind (rare for this time of year in the afternoon). Ran easy with 1 mile warm up and then it was hills up, down, around, and over the "cove." Lots of hills. Not sure I ran as hard today on basically the same course I did last week, but I got a good workout and enjoyed the run. During mile 5 I did a quick 4000m (65ish) to at least do some speed. I need to get back on the track on Monday's, but these hills are still good.

Total Time: 47:33

Pace: 6:48

Speedster

6 mile tempo with a 1 mile warm up. It wasn't too cool this morning. I wore long sleeve shirt, shorts and gloves and was just right. Tricky this time of year to not overdress.
Awesome run. After the warm up, I stretched a bit and then started my watch. I headed to the HS track (1 mile there), then did 4 miles around the track. Sometimes I like doing tempos around the track because no sharp turns and ups/downs which don't reflect a true time. Anyway, I enjoyed the speed of the track. Mile 3 was 5:13 and mile 4 was 5:15. With 1 mile to go I left the track and headed home. Slightly downhill, so I just put it on cruise control. It felt easy and relaxed and I did it in 5:28. These times are nearly PR race times, so I'm very pleased with the effort and where my body is at right now. I just need to do a better job with the cross-training to improve even more.

Time: 32:39

Tempo Pace: 5:27

Speedster

Quality run, especially given the conditions. It was 20 degrees when I left the house, snowing, and 20-30 mph winds. Not ideal by any means. Not sure how long it had been snowing, but there was a layer on the ground. I dressed perfectly for the weather, so no big deal. 10 minutes into the run the left side of my body was numb from the snow/wind that was hitting me upside the head. Decided to head east so I wasn't running directly into the snow. Another 5 minutes and the snow had stopped, so rest of the way was just cold and wind, but one element was gone, so that was good.
I nearly slipped and fell around mile 2 going around a street corner but caught myself. At mile 4 I wasn't so lucky. I wanted to get off the slippery roads so as I was entering the H.S. track, on a turn and downward slope, I slipped and went down. Landed hard on my left hip (same one that I've had issues with for over a month) and left elbow. The landing stretched out my shoulder something fierce, but after getting up, brushing myself off and stretching a bit to see if I was okay, I went back at it. Did the next 3 miles on the track, then went back to the streets for more variety and hills. I feel like I ran tentatively for the rest of the run given the slip and my footing never really felt secure, but I managed to have a good workout anyway.
My overall time is a little off because of the fall/stretch/body check. Most miles right around 6:10per mile, other than the first, last, and mile 4 when I fell.

Total Time: 1:27:29

Pace: 6:15

Cumulus 8 (orange)

No running for me today.  My hip is black and blue from the fall on Saturday.  It hurts some, but the real pain is in the shoulder.  I hear a snap, crackle, and pop when I rotate it.  That has me slightly worried.

Needed to do something though, so rode the bike for 10 miles.  Better than nothing.

Pretty good run today. Cold (21 degrees), but I guess it's time to accept the fact that winter has arrived. My hip felt 90%, but the shoulder was somewhere around 80-85%. It didn't hurt so much, but my arm didn't swing as loose as it should have.

Started with 2 easy miles in 14 minutes, then got on the track for 3 x 1600m repeats with 400m rest between each. Here's the breakdown per lap:

Mile 1		Mile 2		Mile 3
Lap	Total	Lap	Total	Lap	Total
1:13	1:13	1:13	1:13	1:11	1:11
1:17	2:30	1:17	2:30	1:17	2:28
1:18	3:48	1:18	3:48	1:17	3:45
1:13	5:01	1:13	5:01	1:15	5:00

It was the first speedwork in over two months, so I wasn't sure what to expect. I was shooting for anywhere around 5:00, so I can't complain. Wishing I could have gone sub-5 on the last one, especially with a fast first lap. Oh well....next time.

Finished the run with another easy 3 miles in 19:30

Speedster

14 miles on the bike.  So cold!!!

Training plan called for an easy 6 miles, but I wanted to go quicker. I planned on sticking with 6 miles, but it was easy to talk myself into a couple more once I got going. I love it when that happens. Ran a new course; north to the golf course and around the houses there. Some good hills. I'll try and incorporate this route into some of my other runs. Temps weren't bad. Pretty uneventful run, really. Slowest mile (first) was 6:23, quickest (5th) was 5:28. Happy to be done.

Total Time: 46:40

Pace: 5:50

Cumulus 8 (orange)

Note: I'm doing this entry from my phone, so I hope it works ok/looks normal.

I woke up to 7 degrees, and as a result, a strong desire to not run. I eventually sucked it up, dressed appropriately and braved the elements. I ran the WalMart frontage road (east), out 5 miles and back 5 miles, creating a great mix of uphill and downhill. My left hip felt strained again, but not from last week's fall. Rather, I think these shoes are finished. I'll try some new ones next week and see how I feel.

Total Time: 59:18

Pace: 5:56

Cumulus 8 (orange)

Good run with no major issues. It seems that with nearly every run the past 2 weeks, my legs have always had some sort of "issue." Nothing major, just never felt 100%, whether it was the left hip, right hamstring, left and right hip flexor, etc. I'm not saying my body was 100% today, but I made it through a speed workout and the legs felt fine, so that's promising. I started with 2.5 miles easy, then 10x400m with a 300m jog between each. I had some wind to deal with, but temps were awesome. Breakdown follows:

1	73
2	70
3	70
4	69
5	69
6	68
7	70*
8	70*
9	70
10	69

Great run today. It was one of those runs where you don't want to go but are very glad you did once you finish. I ran 1 mile easy, a 5 mile tempo, followed by 1 more easy mile. The tempo went great. I was shooting for 5:30 pace, but honestly would have been happy with 5:40-5:45. That was just the state of my mind when I started...not sure why. Anyway, here are the splits:

• 5:44
• 5:32
• 5:37
• 5:17
• 5:01

When I saw after 4 miles that I was at 22:10, I thought my goal of 5:30 per mile was out of reach. I pushed on though, and was very pleased with the final mile. I'm pretty sure this is a PR for 5 miles. Gotta love it!

Total Time: 27:11

Pace: 5:26

Speedstar

No run today. I was up at 6:00 and on the road shortly thereafter. I drove to San Diego for the Utah-Navy bowl game. Long drive, but it was all worth it when we had In-N-Out Burger for lunch, a $9 hot dog for dinner and a Utah victory for dessert!!!

"Who am I, sir? A Utah man am I A Utah man, sir, and will be till I die!
So fill your lungs and sing it out and shout it to the sky,
We'll fight for dear old Crimson, for a Utah man am I."

7 consecutive bowl victories.........Go Utah!!!

Another day of zero running.  Made it to Barstow at 2 am, slept for 4 hours, then up at 6 and on the road home.  Returned home to snow and work.  Bummer......

So I'm going to be bold and go ahead and say it......my best long run ever! When I got out of bed the temp was 7 (up from the overnight low of 0), so I waited to run until 1 when it was a sunny 20 degrees. I went in shorts, but dressed warm elsewhere. My goal pace was as close to 6 minute miles as possible, but I figured it would be closer to 6:10-6:15. From my house I headed straight north through the farmlands and backroads, thinking that there wouldn't be much traffic and I could stay off the snowy shoulders. Thankfully, traffic was minimal and the roads were dry once I left the main part of town. My first mile was 6:17 and second was 6:04. At this point I was pretty happy because I felt like I was jogging, maybe going just under 7 minute miles. A run has never felt so easy, so I was loving it. I just kept this pace on the pancake-flat course, out 7.5 miles and back on the same route. I normally wouldn't do this for a long run, but I've got to put in my splits because I was pleased with how even they were over 15 miles. Here they are:

Split	Total
6:17	6:17
6:04	12:21
5:53	18:15
5:58	24:14
6:00	30:14
5:55	36:10
5:59	42:09
5:55	48:05
5:58	54:03
5:53	59:56
5:56	1:05:52
5:51	1:11:44
5:52	1:17:36
5:52	1:23:29
5:58	1:29:28

Total Time: 1:29:28

Pace: 5:58

Red (36)

Great run Saturday, not so great run Monday. It was perfect weather all day long while I was at work, but as soon as I went at 4, the clouds, rain, and wind showed up. Oh well. I was supposed to do speed, but it didn't work out so well. I did 3 miles easy, then did 1 mile on the track. It wasn't speed though. Only lane 8 had been cleared of snow and the wind was rough as could be, so it resulted in 5:41, not much quicker than my 15th mile on Saturday. One more mile, then decided to leave the track and run some hills (speedwork in disguise, or so my H.S. coach would say). Felt like a worthless run as a whole, but I suppose it's natural to have a few every once in a while.

Speedstar 

I got what I wanted for Christmas! A 3 mile run! I wanted to go for more, but that's all time would allow. Broke in some new shoes. The jury is still debating on whether they like them.

Sinster (3)

Tempo Run today.  17 degrees and the roads were a mix of snow and ice, so not the best of runs, but not bad.  The run was a mix of easy, speed, easy, speed, etc.  Started with 2 easy miles, then a 2 mile tempo.  I did 5:35, then 5:21 giving me 10:57 and a 5:28 average.  Then I did 1 mile easy, followed by another 2 mile tempo.  This one was much better, ran in 5:13 and 5:03 (10:16, 5:08 average).  I finished off the run with 2 more easy miles.  Much better run then Monday, so I'm happy.

Speedstar 

I was supposed to run a long run today with slower times, but I felt great and it turned into more of a tempo run.  I went to my parents home in Hurricane last night so I could run in some warmer temps and avoid the snow and ice.  I'm glad I did.  It felt good to open up my stride and not worry about slick roads.

I started with 1 easy mile, then turned on the Garmin and went for the scheduled 10 miles.  The pace I was shooting for was 5:50, slightly faster than last weeks run.  I felt great and had no problem maintaining the pace.  Finished the 10 mile course and did 1 more easy mile.  Fun stuff.  My body feels strong right now, much better than I was last year at this time.

Total Time (10 miles): 56:31

Pace: 5:39

Red (48)

3 junk miles tonight after work. Really didn't want to run, but I had to do something to burn off lunch (one too many pizza slices). Treadmill at 5 percent incline, easy pace.

Sinster (6)

Strange thing happened to me this morning.  I got dressed and ready to go running, then stood behind my door and stared outside for nearly 30 minutes, debating on whether I should run or not.  I didn't really want to run, but rather felt compelled, like I was being forced to do it.  Usually when I'm forced into something, I resist, so there I stood for what seemed like ages, not sure what was going on.  Not sure if it was the cold, the scheduled work-out, or just running in general, but I wasn't having any of it today.  Until my wife opened the door.....  pushed me out..... and locked the door.  I guess that was her way of being supportive and knowing that deep down, I really did want to run.

I bagged the speed workout and ran hills instead.  It seemed like much more fun and about the same benefit.  I ran up, down, around, and through "the cove."  Many, many hills, but I loved it.  It's just what I needed.  I measured some of the routes I ran and the average increase was 160 ft in 1/2 mile.  Not too bad, or so I think...

Pace is irrelevant on such a course, but I'll put it anyway: 6:52 min/mile

Speedstar-I really need to trash these shoes, but I love 'em and can't seem to stop wearing them.